Originally Posted by gaspers04
Thanks for reading.
Squat work is all straight weight. I have a full set of bands (#1 mini - #5 large), but Im not sure how to incorporate them into my squats. I replaced the bottom bolts on all four corners with a home made version of band pegs that I just started using for bench and deads.
I train at home solo so a lot of this is trial and error for me.
A typical speed squat cycle that I've used is:
week 1: 50%+light band
week 2: 55%+light
week 3: 60%+light
week 4: deload or skip to week 5
week 5: 50%+average band (or chains)
week 6: 55%+average
week 7: 60%+average
week 8: deload or skip to week 9
week 9: 50%+varied contrast (light or average band+chains)
week 10: 55%+varied
week 11: 60%+varied
week 12: deload into meet/testing.
you can see if that kind of variation will work for you, the 4th week deload isn't required, but squatting against tension tends to beat you up just a bit more than otherwise.
The point of using accommodating resistance is to give you added variation and to train various portions of the strength curve. I can take the same movement, a low box squat and turn it into 7 or 8 different movements by adding different types and variations of contrast, specialty bars, etc.