From Head Coach Sarin Suvanasai

In this cycle you’ll notice the introduction of banded back squats. The goal of these

is to help us overcome what is referred to as the “strength curve” as well as add

bodily awareness. The strength curve refers to the amount of force you need to

apply to overcome the force of gravity across the entire movement as well as

overcome inertia (accelerate the barbell from rest). The force required to move the

barbell is much greater at the bottom of the squat (because this is when the knees

and hips are furthest from the vertical plane of motion) and much less at other

points in the movement (as the hips and knees approach the vertical plane of

motion). Banded resistance helps us reduce the steep drop off of this curve be

reducing the fore required at the bottom while increasing the force required near

the top. This end ups making the entire squat grueling from start to finish.


Box Squats also appear in the current cycle and have their own added benefit. To

box squat you must sit all the way back until you reach a target (that is the box).

This places all the work on the hamstrings, glutes, hips, and low back. These are the

precise muscle groups that do a very large percent of the work in your squat. After

sitting completely on the box, some glute and hip muscles are relaxed somewhat.

This forces you to reactivate those muscle under load rather than relying in the

stretch if the muscle under tension.


Our Front Squats have been ramped up a bit meaning there are more sets than

before and the time between those sets is much less. The first thing to note is that

the energy system we recruit in our squats is the Adenosine Triphosphate

Phosphocreatine system (ATP-PC). This system uses phosphagens to produce

energy very quickly and without the use of oxygen. This system takes about 2-3

minutes to recover which is necessary if you’re looking for maximum output.

However, we are not looking for maximum output in this cycle but rather to train

the system under duress to increase our capacity for quick turnaround times in

other applications of our fitness.


The major difference between last cycle and this one is less emphasis on accessory

work and more emphasis on the major moving systems of the body. Routine is the

enemy. The most well rounded and continually progressive fitness requires constant

adaptation to new stimuli. Never get comfortable.


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