Low bar pause squats with client Emily Spessot 130KG for 6 reps, this was her last set (max reps) all other sets were 3 reps. I have her pausing at parallel or just below, this is where she normally gets into trouble with this lift coming out of the hole after the myotatic bounce. After her initial GPP phase to address any structural imbalances and weaknesses, her next phase we pause her in squats, this works on starting strength and also holding position where normally a weakness would show ie chest down and sticking point. These pauses in this set are minor at 1-2 seconds, ideally 3-5 seconds pauses are optimal to improve starting strength. Her next phase we will move to 1 and ¼ squats, enhancing her myotatic bounce, overload the central nervous system, further strengthen her body position at her sticking point and help her drive through it.
Posted on: Sat, 13 Dec 2014 06:18:10 +0000