The Box Squat vs Traditional Squat is a debate coaches have discussed for the past several decades. Strength coaches either love or hate the box squat, but like everything else, it’s a tool. In this thread, we will look at benefits, misconceptions, and possible risks. <Thread>

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1️⃣1️⃣ •If you aren’t measuring your velocity/intent, you’re likely leaving gold on the table. 🧠 As I always say: the proof is in the details. Getting basics right will get results. But mastering adaptation precision is where greatness shows up. ➡️

🔟 In summary: •Size Principle → motor-unit recruitment from small to large with intensity. •Adaptation target (strength, hypertrophy, power) dictates load + velocity + intent. •High-threshold motor-unit recruitment is the gateway to real gains.

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9️⃣ Coaches: if your athletes are moving loads at a slower velocity than their known norm — they might be under-intent or fatigued. That’s a red flag. We want tension + speed, appropriate for the adaptation target.

8️⃣ Monitoring is key. With tools like the @GymAware RS/FLEX you can track velocity and ensure you’re hitting your thresholds—because “measuring or guessing” isn’t enough when you’re chasing elite adaptation.

7️⃣ For power / RFD: Now we’re talking moderate loads or lighter, fast velocities, and high intent again. The goal? Force produced quickly. Heavy slow squats alone won’t cut it for explosive performance. Think Olympic Lifts for Max Power or Depth Jumps for High Velocity Power.

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6️⃣ For hypertrophy: It’s not just load, it’s intent + velocity loss. You want maximum effort, and you want velocity to drop ~40-50% by the end of sets (regardless of load) to signal high-threshold fibre involvement. Use light weight or heavy as long as you get near failure.

5️⃣ For force & strength: Use heavy loads, full intent, & slower velocities are necessary (to hit max cross-bridges). To build force capacity you’ll often be working at velocities < ~0.5 m/s (for e.g., max back squat).

4️⃣ So what’s the practical takeaway? Two things: • Maximum effort = non-negotiable. Your intent must be full throttle. • But velocity matters just as much. The force-velocity relationship means the speed at which you move the weight influences recruitment and adaptation.

3️⃣ Why does this matter? Because to drive hypertrophy, max force and rate of force development (RFD), you must recruit high-threshold units. If you stay in low-threshold territory, you’ll never fully tap into your athletic potential.

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2️⃣ When you walk or jog lightly, your nervous system calls on low-threshold motor units (few fibers, slower twitch). But when you sprint, jump or hit a heavy back squat, you force the recruitment of high-threshold motor units (many fibers, fast-twitch).

1️⃣ ✅ Let’s talk about the cornerstone of neuromuscular adaptation: the Size Principle. Discovered by Elwood Henneman in 1957, it states that motor-units are recruited in order from small → large depending on intensity. 🧵👇

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Here’s where things go wrong in our conversations about Power.

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Amazing thread below and happy to be trusted by Travis.

🗣💡⚡️

Excited to be back in Miami this weekend! @CoachFerras @AdamBooker919 @ImClayJames @SpecialTeamsU @AscensionSport1 @ShaneBurnham52 @MashElite @CoachHinson72 @DavieHSFootball @_Coach_Baldwin_

11/ Final takeaway: Don’t just lift. Accelerate. Intent matters. Every rep is an opportunity to train your nervous system, recruit high-threshold motor units, and build explosiveness. Here’s my latest article on Mash Elite: https://t.co/jk3VZtRfFm

7/ Want to increase the challenge? Use accommodating resistance (bands or chains). This keeps tension high throughout the lift — even when you’re mechanically advantaged — and forces you to finish strong.

It's been great to see all of the IMA support from companies who proudly manufacture their equipment here in America here at @TheUtilityExpo. Throughout the show floor and lots, you'll see tons of equipment displaying I Make America magnets. Thank you for all you do!

1/ 🏋️‍♂️ Ever heard of Compensatory Acceleration Training (CAT)? This term was coined by Dr. Fred Hatfield (aka “Dr. Squat”) and popularized further by the likes of Louie Simmons & others. This thread inspired by @joshstrength 🧵👇