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MAX Height Box Jump
*Speed Squats
Speed squats, also called compensatory acceleration squats, will ingrain your technique, build your work capacity and give you practice imparting maximal velocity to the bar. Your speed squats will be performed after your heaviest set of squats and done on controlled rest periods to improve your general fitness. It is imperative that you always try to move the bar as fast as possible during these sets. I try and do the whole set in one breath. Take a huge breath into your belly before beginning the initial descent and hold that air as you do the entire set. Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These sets are also the best time to perfect your technique, so while speed is critical, speed through the optimal technique is even more important. One of the most common errors made by people when squatting maximal loads, is lowering the bar too slowly or more slowly than you would during lighter sets, use these sets to become more comfortable without a quick descent.
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