Hybrid Strength Training...

[BrotherIron]

One of the things I added in to squatting rotation is Paul Andersons assisting lifts. From the bottom up off pins , and from the top down overloaded to a set depth for the session and back up.

Bottom up is just that , bar on the pins loaded , wedge up get into her and one big boom up back to the pins no bouncing no touch n go , down full stop , big boom out of the hole.

Top downs get tricky , your over loading past your max squat ,. bring it up to 110% , 115% for example my max is 450 right now and I do these with 500/520 , set your pins high to start , so its a 6" drop , make sure you use proper squat form for these , out of the rack down onto the pins and back up , these can fry your CNS a bit , work em in a moderate scheme 4x2 - 3x3 nothing suicidal

I used to do Concentric Squats. I could add those back in as I have a cage again.

I did something a bit similar to your top downs and will be putting them back in. I do reverse band overloads (nothing serious though). Choke a band to the top of the cage and then slightly overload the bar, That allows you to work the walkout, train the CNS to handle the load, and then it's a lightened method b/c as you descend with the bar the weight is lighter and then it's loaded back onto the bar as you ascend and finish the squat.

That was one of the biggest contributors to my big increase in my squat.

For example, if I hit 405 for my top triple, I'd add the rband and then hit 430 for 2 singles after. The key is to not use to big of a band but you also can't use something to weak. For the 405 I'd use probably lights and then back into the 5's I'd use greens. Back in the day when I was in the 6's I'd use the greys.

 

[Yano]

I used to do Concentric Squats. I could add those back in as I have a cage again.

I did something a bit similar to your top downs and will be putting them back in. I do reverse band overloads (nothing serious though). Choke a band to the top of the cage and then slightly overload the bar, That allows you to work the walkout, train the CNS to handle the load, and then it's a lightened method b/c as you descend with the bar the weight is lighter and then it's loaded back onto the bar as you ascend and finish the squat.

That was one of the biggest contributors to my big increase in my squat.

For example, if I hit 405 for my top triple, I'd add the rband and then hit 430 for 2 singles after. The key is to not use to big of a band but you also can't use something to weak. For the 405 I'd use probably lights and then back into the 5's I'd use greens. Back in the day when I was in the 6's I'd use the greys.

Oh yeah i gota try that , thanks man !!

 

[BrotherIron]

Oh yeah i gota try that , thanks man !!

You're welcome! That addition had the biggest impact. I wouldn't add to many singles at the end so that I didn't accumulate to much neural fatigue.

I came up with it it b/c I didn't have time to add everything I wanted and this allowed me to work 3 things at once. Neural drive, force production, and a BIG confidence boost so when that was straight weight it was an afterthought. I would use it for my main lift throughout so the r.band singles would keep increasing while the straight bar weight increased.

I'd like to try this method for deadlifts but it takes a bit more time and it's a bit more difficult considering my gyms setup but I'm confident it would work well also.