Better Squats

[Aussie Joe 0]

I found that when I performed squat reps at the gym that my ability to explode out of the blocks was amazing. Aside from regular barbell on the shoulders and squating on the spot, what other methods are there just to break up the boredom from doing the same exercise.

Also are there any additions I can do in my technique that would add difficulty to the exercise once I start to want to advance?

[Penguinsfanatic 0]

leg presses, lunges with dumbbells but when you bring your leg back with your other one explode it up, it kinda looks funny but it helps....grab a table that will be within jumping reach that will support you and do squat jumps up to the top as fast as you can squatting all the way down and exploding up, do regular squat jumps to a certain distance in the room making sure you pause after each jump and squat all the way down and explode forward....those are a few fun things to do other than squats....give me a little bit i know a few more but i cant pull them from my head

[drisco487 0]

Basically what penguinsfanatic said but if you have a staircase in your house then jump to the stair that you think you can reach, you dont have to do it as fast as you can, just get down in the squat position and then explode up onto what stair you think you can reach.

[fatwabbit 93]

go to the beach.. exagerated lunges from side to side...

[Platypus 0]

see if you can find something with a flat top and a round bottom, kinda like a capital D turned 90degrees clockwise.

__________

\__/ - that didnt come out right but anyway, get one of those, stand on it and squat. if you can you should also hold/stretch out a medicine ball while you do this. The OHL St Michaels Majors (when they were still in Toronto)/ Jr A St Michaels Buzzers had about 4 of these little guys in their workout room. I tried it out and I could barely do one, but one squat feels like it works just about every leg and ass muscle out. the medicine ball and round bottom of the thing ur standing on really improves ur balance and stability too

[Konig von Kuhlem 0]

see if you can find something with a flat top and a round bottom, kinda like a capital D turned 90degrees clockwise.

__________

\__/ - that didnt come out right but anyway, get one of those, stand on it and squat. if you can you should also hold/stretch out a medicine ball while you do this. The OHL St Michaels Majors (when they were still in Toronto)/ Jr A St Michaels Buzzers had about 4 of these little guys in their workout room. I tried it out and I could barely do one, but one squat feels like it works just about every leg and ass muscle out. the medicine ball and round bottom of the thing ur standing on really improves ur balance and stability too

Are you talking about a BOSU Balance Trainer. See the link...

BOSU Balance Trainer

You can flip it over and stand/squat on the flat bottom. This seems to max out your stabilizing muscles.

[-brady2 0]

see if you can find something with a flat top and a round bottom, kinda like a capital D turned 90degrees clockwise.

__________

\__/ - that didnt come out right but anyway, get one of those, stand on it and squat. if you can you should also hold/stretch out a medicine ball while you do this. The OHL St Michaels Majors (when they were still in Toronto)/ Jr A St Michaels Buzzers had about 4 of these little guys in their workout room. I tried it out and I could barely do one, but one squat feels like it works just about every leg and ass muscle out. the medicine ball and round bottom of the thing ur standing on really improves ur balance and stability too

Are you talking about a BOSU Balance Trainer. See the link...

BOSU Balance Trainer

You can flip it over and stand/squat on the flat bottom. This seems to max out your stabilizing muscles.

It works quick too, be sure to increase in weight though, because it something like htis you need to change it up to "shock" your muscles every once in a while

[usahockey22 0]

For pure leg strength, it's hard to beat a good old fashioned back squat...make sure you are going deep though, as low as you can comfortably go. You could also switch to front squats every once in a while to vary things, but regular back squats are probably the best for hockey.

[Penguinsfanatic 0]

the only thing with regular back squats is that if you go deep just be careful about your knees because if you go to deep with a lot of weight you can start to put unwanted strain on your knees and possibly injuring them

[NTKT10 0]

Try one legged squats. Easiest way I have done these is to stand on a plyometric box (the steel framed boxes, not the cheap plastic step class platforms). Let your outside leg hang off the box and put your inside foot near the same edge. While holding dumbbells perform the squat. Try and go as close to 90 degrees as possible.

You can also use the box for step up lunges where you explode on the way up.

Throw in some cleans. Speed ladder drills, and various plyometric drills will help as well.

[usahockey22 0]

the only thing with regular back squats is that if you go deep just be careful about your knees because if you go to deep with a lot of weight you can start to put unwanted strain on your knees and possibly injuring them

This is a common argument against deep squats, but doesn't have a lot of evidence to support it. The knees were not designed to only bend to 90 degrees like people say about squats. Also, in hockey you need to have good strength and power through the entire stride, but probably most important at the start. Deep squats definitely help. If you are experiencing knee problems, a lot of times its due to improper form, or else you could try a different stance while squatting. There are some people though who just physically can't go down as far, which is why you should just go as deep as you comfortably can.

[Platypus 0]

Are you talking about a BOSU Balance Trainer. See the link...

BOSU Balance Trainer

You can flip it over and stand/squat on the flat bottom. This seems to max out your stabilizing muscles.

no, thats not it. the round part is on the bottom and its much smaller

[hockechamp14 0]

Are you talking about a BOSU Balance Trainer. See the link...

BOSU Balance Trainer

You can flip it over and stand/squat on the flat bottom. This seems to max out your stabilizing muscles.

no, thats not it. the round part is on the bottom and its much smaller

The bosu balance trainer is like the thighmaster of the sports world. It's garbage.

Watch this video:

http://video.google.com/videoplay?docid=-6529481301858251744

Read this book (first link):

http://danjohn.org/book.html

Smile. :)

[usahockey22 0]

Yea, most of those devices are garbage. One of the biggest rip-offs is the little push-up handles that they sell people...can't you just place your hands on the ground and do them normally?

In reality, you can get everything you need with a good set of free weights (some basic machines in a gym help), and then a pair of shoes and a park to do running, sprints, plyometrics, etc.

[Aussie Joe 0]

The bosu balance trainer is like the thighmaster of the sports world. It's garbage.

Watch this video:

http://video.google.com/videoplay?docid=-6529481301858251744

Read this book (first link):

http://danjohn.org/book.html

Smile. :)

BOSU's are very much a legitimate exercise piece. Depending on how you use them they can be one of the best items to use in conjuction with weights and rubberised resitence. Peter Twist's book Complete Conditioning for Hockeystates that using a BOSU in conjunction with some form of resitence allows a person to best simulate what its like fighting for the puck in the corner; balancing on skates, pushing against applied force (or weight from your opponent) and trying to force through them.

The only problem for me is BOSU's in Aus cost around 400 bucks. I've sold them and used them at the gym for core strength and balance training, they do wonders.

I think I might have to try regular squats, but with the aid of an aerobic step for added difficulty.

[usahockey22 0]

I think I might have to try regular squats, but with the aid of an aerobic step for added difficulty.

You don't need added difficulty...just make sure you go low enough.

There was at least one well-known study done that showed a direct relationship between strength on squats and skating speed.

[Remman 0]

You could also try wall squats for time. Lean against a wall with your thighs parallel to the ground and see how long you can hold for. The static contraction is a great exercise.

[hockechamp14 0]

BOSU's are very much a legitimate exercise piece. Depending on how you use them they can be one of the best items to use in conjuction with weights and rubberised resitence. Peter Twist's book Complete Conditioning for Hockeystates that using a BOSU in conjunction with some form of resitence allows a person to best simulate what its like fighting for the puck in the corner; balancing on skates, pushing against applied force (or weight from your opponent) and trying to force through them.

The only problem for me is BOSU's in Aus cost around 400 bucks. I've sold them and used them at the gym for core strength and balance training, they do wonders.

I think I might have to try regular squats, but with the aid of an aerobic step for added difficulty.

YOU DON'T NEED A BOSU PIECE OF SHIT TO BE A GOOD ATHLETE.

Why don't you ask all the olympic speed skaters, sprint athletes, throwing athletes, weightlifters, lugers, bobsledders, pole vaulters, figure skaters, wrestlers, and curlers what they think about bosu balls? Even better, go ask elite.... they even have a Q&A.

http://asp.elitefts.com/qa/default.asp?a=ask

[Aussie Joe 0]

BOSU's are very much a legitimate exercise piece. Depending on how you use them they can be one of the best items to use in conjuction with weights and rubberised resitence. Peter Twist's book Complete Conditioning for Hockeystates that using a BOSU in conjunction with some form of resitence allows a person to best simulate what its like fighting for the puck in the corner; balancing on skates, pushing against applied force (or weight from your opponent) and trying to force through them.

The only problem for me is BOSU's in Aus cost around 400 bucks. I've sold them and used them at the gym for core strength and balance training, they do wonders.

I think I might have to try regular squats, but with the aid of an aerobic step for added difficulty.

YOU DON'T NEED A BOSU PIECE OF SHIT TO BE A GOOD ATHLETE.

Why don't you ask all the olympic speed skaters, sprint athletes, throwing athletes, weightlifters, lugers, bobsledders, pole vaulters, figure skaters, wrestlers, and curlers what they think about bosu balls? Even better, go ask elite.... they even have a Q&A.

http://asp.elitefts.com/qa/default.asp?a=ask

I was manager of a Fitness store for a long time, sold many BOSU's mostly to PT's and allot of them swear by the benefits of using them. They are great for training balance, speed, agility and explosiveness.

I'd love to query all those ppl but we don't have too many lugers, speed skaters etc in Aus to bother with such a question.

Like anything the item has a specific use and isn't the be all and end all of equip. Now lets get back on Track, the post was about squats.

[OkSt. 0]

Look into crossfit. You'll be doing all kinds of crazy stuff that focuses on intensity and explosive power. Overhead squats, back squats, front squats, clean and jerk, dead lift etc. are just a few of the leg centered movements.

[Dman33 0]

another squatting exercise you could do that will help with this is a back squat (not sure if thats the real name of it). What you do is instead of putting the bar across your shoulders, you put it on the ground right under your butt, then with an over/under grip (or whatever grip is comfortable) you lift the weight like you would in a normal squat. Whats good about this is that it puts the weight under you, so that you can go deeper without having to worry about the weight coming down on you, it also helps to develop proper squatting technique.

I used to do these with my trainer and it worked out pretty well.

[lampliter87 8]

front squats are good for not only your legs but your core and shoulders as well, but really require good technique... one leg RDLs with dumbells and step ups with dumbells also work well in strengthening your glutes

[hockechamp14 0]

BOSU's are very much a legitimate exercise piece. Depending on how you use them they can be one of the best items to use in conjuction with weights and rubberised resitence. Peter Twist's book Complete Conditioning for Hockeystates that using a BOSU in conjunction with some form of resitence allows a person to best simulate what its like fighting for the puck in the corner; balancing on skates, pushing against applied force (or weight from your opponent) and trying to force through them.

The only problem for me is BOSU's in Aus cost around 400 bucks. I've sold them and used them at the gym for core strength and balance training, they do wonders.

I think I might have to try regular squats, but with the aid of an aerobic step for added difficulty.

YOU DON'T NEED A BOSU PIECE OF SHIT TO BE A GOOD ATHLETE.

Why don't you ask all the olympic speed skaters, sprint athletes, throwing athletes, weightlifters, lugers, bobsledders, pole vaulters, figure skaters, wrestlers, and curlers what they think about bosu balls? Even better, go ask elite.... they even have a Q&A.

http://asp.elitefts.com/qa/default.asp?a=ask

I was manager of a Fitness store for a long time, sold many BOSU's mostly to PT's and allot of them swear by the benefits of using them. They are great for training balance, speed, agility and explosiveness.

I'd love to query all those ppl but we don't have too many lugers, speed skaters etc in Aus to bother with such a question.

Like anything the item has a specific use and isn't the be all and end all of equip. Now lets get back on Track, the post was about squats.

They're great for personal trainers because they can run a forty five minute session on one of those and make the client feel like they did something hard.

Most people who go to a gym don't actually want to work hard. If they sweat and hurt they won't come back. That's why the bosu ball is popular for loser personal trainers.

You can't train balance. Don't quote peter twist on some retarded crap about "you have to be off balance to train balance"

You can't train speed on and unstable surface. You train speed by a - increasing stride turnover, or b - increasing stride length (yes there are other factors, but all of them can be classified into A or B)

You can't train "explosiveness" (why I quote explosiveness, I'm guessing you're talking about rate of force development) on an unstable surface. I promise.

If you played hockey on a surface that was anything like a bosu ball, I'd say there's some kind of merit. One major strength coach for athletes in Massachusetts did a study where training on an unstable surface caused more ankle injuries in female volleyball players.

If you want something that's anything like an unstable surface, buy some foam pads. Mike Boyle (BU assistant strength coach, and pretty darn successful in his own right) does this to simulate the compression of an athletic surface. You do not play hockey on an unstable surface. You do not play hockey on an unstable surface. You do not play hockey on an unstable surface. You do not need a bosu ball. You do not need a bosu ball. You do not need a bosu ball.

[usahockey22 0]

I would agree here. I can't tell you how many times I see "personal trainers" in the gym who just spend 30 minutes or more watching a "client" rock back and forth on some AB-Blaster machine...even occasionally fondling women and little kids while they are using a weight machine (as if they are somehow "spotting" for the person on a machine).

It's even better when they try to convince people that they "need" all of these gimmicky items in order to improve. Especially when the "trainer" himself can't even squat his own bodyweight properly (though he can probably knock back a few 1/4 squats/knee bends with 400 pounds), or perform above average in simple fitness tests. Of course this doesn't apply to all of them, but certainly a large number.

[jcp2 2]

I do one legged squats with a small amount of weight for leg strength. I'd use kettleballs, but my gym doesn't have those. For stability, I do one legged squats on a foam pad. I use the bosu for my core exercises, and every once in a while, I'll try throwing medicine balls while on the bosu or on stability discs. While the bosu has been useful for me, it's not in the area of strength or speed. Also, many of the stability exercises using the bosu (and other similar devices) are learned skill exercises, such that they seem really hard at first, but after a few more sessions, start to get a lot easier. Without adding more difficulty in terms of range of movement, reps or resistance, or adding more variety, I can see how the benefits from learning the initial exercise don't seem to proportionally transfer to other activities. It's just like switching from a machine to free weights. You still have to up the reps or resistance at some point after learning the initial skilled movement if you want to advance your strength level.

Also, +1 on pylometrics for speed training.