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How Useful Have You Found Partial Movements to Be?
(Read 4819 times)
Wade Dare
Lifter
 
United States United States Male 493 posts
« on: July 10, 2010, 05:11:07 am »

I get a lot out of partial squats and high DLs.  Everybody knows about board presses, but I was wondering what others' experiences were with them.  I've been hearing that some folks get nothing from partial movements.
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #1 on: July 10, 2010, 01:31:01 pm »

Hi Wade,

I have been following the Huge In a Hurry "Get Stronger" & "Get Even Stronger" plans. In there Chad Waterbury asks for a lot of partial moves, like quarter squats and fast partial front squats.
I found it difficult to assess the carry over. However, going near 1 RM now feels a lot more secure.
I am looking forward to the Gathering in Finland, to finally test my squat to see how it is affected.
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Alberto Caraballo
Lifter
 
Puerto Rico Puerto Rico Male 25 posts
« Reply #2 on: July 11, 2010, 03:01:38 am »

Used right, the boards work.  Like all partials, do not get away from the full range movement for too long or it will suffer.  Some combinations I have used with the boards are:

Combo 1: Dynamic Bench Press: 8 sets of 3 at 60% 1RM; 3, 4, or 5-Board Bench Press: 3 sets of 3, last set is a 3Rm at the end of a 3 week wave

Combo 2: 2 or 3-Board Press worked to a 5, 3, or 1RM; Blast Strap Pushups for 3 sets of max reps.

Combo 3: Flat Bench Press worked to a 5, 3, or 1RM; Triceps Death using 60% of bench 1RM (2 board for max reps, no rest, 3 board for max reps, no rest, 4 board for max reps, no rest, 5 board for max reps) for 2 sets.

Before I did the Gathering last year, my flat bench had started to go stale so I switched to a 2-Board and that helped.

In the Elite FTS beginners Training Manual,  the order of the Max Effort 3 week waves are: 2-Board Press, Floor Press, Close Grip Bench Press, 3-Board Press.  Combined with the 1-speed day and it gave me a very fast bench.  For the Squat/DL, it  is: Close Stance Low Box Squats(about 2 inches below Parallel), Deficit Deadlifts  (3-4 inches), High Box Squats (2 inches above parallel), Rack Pulls 1-2 inches below the knee.

Just some ideas for you, good luck.
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