Installing Today’s Hybrid Pistol Offense Run & Pass from Top to Bottom
This manual provides you with the full offensive line, receiver, and quarterback mechanics for installing each offensive play presented. Coach Campbell has left no stone unturned for implementing today’s Pistol Offense into your program.
This is an interesting discussion. What are the actual teaching points for the "explosive squat?" How does it differ from a regular squat? Does it include triple extension?
Our first priority is technique, our second is an increase in lean body mass. That being said, I will have a guy work up to a 5RM or even a 3RM once the technique is there. But I only use 1 max effort lift for upper and 1 for lower per week. The rest of it is mainly hypertrophy work due to the need of lean body mass. Even max effort work for a beginner should be hypertrophy based (i.e. the 5RM). Working up to a 1RM is usually left for those who have gotten very good with the technique...usually an older kid (junior/senior).
I agree with Tom Myslinski...NOTHING in the weightroom is sport specific. Unless you do squats while another guy tries to tackle you..haha. The sport specific stuff is left up to an athlete's work on the field. That is the ONLY way to train "SPECIFICALLY" for your sport.
CUI,
The speed box squat is nothing special technique wise. The only difference is that it is done with weight within the 50-70% range, and the concentric portion is lifted with MAXIMAL FORCE and SPEED. For example, if you squat 500 lbs then you will speed box squat with about 300 (give or take). Although 300 is light for you and will go up easy, you must lift the 300 lbs with the same force that you lift your 500 lbs with. Get it? Meaning just because its light, you still lift it will ALL THAT YOU HAVE.
As for technique...set a box at parellel or just below or just above (depends on athletes flexibility and what you are trying to accomplish). They sit BACK (not down) onto the box by pushing the hips back as FAR AS POSSIBLE. Come up moving the bar as FAST as possible.
There is more to the technique that I will touch on later as I have to go do some work right now.