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.