How can you develop explosive leg power while at work? Here's How!!!

Here's a common scenario ( not at all):

You're at work and you start wondering to yourself:

" I wanna box squat, but I can't right now. What can I do right now to simulate the box squat?"

Well...

Let me ask you this:

Do you sit in a office chair for your job?

If you do, then you can use your chair to simulate the getting up and sit down involved in the box squat.

Its really simple, and the idea just suddenly came to me, even though I've been doing it for months now without consiously realizing.

Before I detail the method, I'm gonna tell you a little bit about the box squat and the benefit you get from performing it:

The box squat is a squat that you start from a sitting position. From the sitting position, with the barbell properly secured across your shoulders and your abs BOTH drawn in AND braced, your going to:

1)Make sure your eyes are looking straight ahead and a little above level.

2) Take a deep breath and stand up

3) Gently sit down.

4) Repeat.

Long story short: the box squat can be used to develop a bigger squat and more power from varying ROM's ( ranges of motion). Let me put it into laymen's terms:

How much of an advantage do you have over the athlete who can only maximally contract his quads and hamstrings from the top of a squat, when u can fully contract EXPLOSIVELY from the bottom of a squat???

Do you think that you can run faster and jump higher than that athlete?

Uh.... Yeah!!!

Now.

The real beauty of the box squat is that the lower the seat, the more power you can develop from a deeper position.

This is where your chair comes in...

1)Set your chair to the lowest position possible.

2) You're going to perform a squat with just your bodyweight.

3) You'll notice that performing a squat from this position is much more challenging than performing a similar bodyweight squat from the standing position. The difference in difficulty is the result of the starting ROM's (Range of Motions) for each squat.

With the Box Squat, you're starting lower. With a standard Bodyweight squat, you're starting higher and coming down to a lower position.

Essentially, what you're doing is a negative contraction. In other words, you're starting the movement from a dead start.

Practice the office squat for a bit before you use a athletic box, at which point you can add a bar and consequently, plates to that bar. The additions you choose depend on your personal goals.


The thing about the office/ chair squat is that you have to be honest with yourself or more specifically, it FORCES you to face your weak point and fix it.


Sincerely,

Amir Campbell