1. Dynamic effort (speed squat): Loading the bar: Similar to the speed bench exercise, the speed squat uses a combination of elastic and free weight resistance to shorten the deceleration phase and force the athlete to accelerate throughout the range of motion. The emphasis is not on the amount of weight on the bar but rather on how fast the athlete can move the bar. It is important to perform the eccentric portion of the lift (lower the bar) as fast as possible as reversing the direction of the bar contributes to the effectiveness of this exercise. Usually the total resistance (elastic + free weight) is equal to a maximum of 60% of RM1. Bands used: Mini, Monster Mini, Light, Average, Strong. (see pictures for exercise 2 below)
3. Max effort squat or Repetitive effort squat: De-loading the bar: There are times when the added kinetic energy of the bands in the “load method” can cause excessive muscle soreness and may not be suitable when dealing with large loads. By de-loading the bar using Flexbands® attached to the top of the rack or another higher object, we simulate the effect of chains and again, optimally load the muscles throughout the range of motion. In this method, the bands are actually HELPING the athlete lift more at the beginning of the concentric portion and then less towards the lockout position of the lift. This method is great for maximal strength training and for hypertrophy training (Repetitive Effort) Bands used: Mini, Monster Mini, Light, Average, Strong.
