box squat or parallel squat?

[sports19]

What is more beneficial for me to increase my acceleration and vertical, box squats or regular parallel squats. I can currently parallel squat 235 once and I weight 155 lbs. Thanks

[TheKilboBBC]

Box, because when you descend with regular (parallel) squats you use the built up elastic energy to return to the starting position (upright). Use of a box eliminates that, so your body has to use more force to return to the upright position. This will give you the gains you seek when you return to parallel squats.

[daveshit]

What is more beneficial for me to increase my acceleration and vertical, box squats or regular parallel squats. I can currently parallel squat 235 once and I weight 155 lbs. Thanks

Cycle them.

[sports19]

Ok well as of now I do a hybrid 5/3/1 program but instead of deadlifting I squat in place of that. So if you guys are familiar with that basically I do the squat workouts twice a week. So I was thinking Dave you mentioned cycling them so what if I parallel squat the first 3 weeks and then on the 4th week when I am supposed to deload with half the weight I just do box squats then? Thanks guys

[freed59]

since you are squatting twice a week do box squats one day and full squats the other

[Wyomann]

Box, because when you descend with regular (parallel) squats you use the built up elastic energy to return to the starting position (upright). Use of a box eliminates that, so your body has to use more force to return to the upright position. This will give you the gains you seek when you return to parallel squats.

This ^

Box squats train explosive legs because it breaks the eccentric concentric connection "stretch reflex". Go read some Westside Barbell articles and it explains this in depth.

[dgcoats]

Ok well as of now I do a hybrid 5/3/1 program but instead of deadlifting I squat in place of that. So if you guys are familiar with that basically I do the squat workouts twice a week. So I was thinking Dave you mentioned cycling them so what if I parallel squat the first 3 weeks and then on the 4th week when I am supposed to deload with half the weight I just do box squats then? Thanks guys

Box squats would be pointless there because a deload week is for recovery not progression. As to your op neither lift directly influences vert or acceleration but both the box and full squat strengthen the posterior chain which would in turn enhance any vert/accel training you are doing. Unless you have a preexisting knee condition you should be full squatting not half (parallel) squatting.

EDIT: Do full squats both times, box squats both times, or mix it up doesn't matter. Both lifts will benefit you.

[lift4sport]

Box squat to depth too, I find that parallel is most effective for strengthening my regular squat and entire lower body. I see lots of people doing partial rep box squats, but they seem to lack full development and explosiveness.

[daveshit]

Ok well as of now I do a hybrid 5/3/1 program but instead of deadlifting I squat in place of that. So if you guys are familiar with that basically I do the squat workouts twice a week. So I was thinking Dave you mentioned cycling them so what if I parallel squat the first 3 weeks and then on the 4th week when I am supposed to deload with half the weight I just do box squats then? Thanks guys

You can cycle them if you want to squat once a week. If you want to squat twice you can substitute deadlifts with box squats, they are pretty similar in muscles worked, especially if you do sumo deadlifts.

For once a week, I'd do full cycle of squats, and then switch to box for another cycle. I think that a lot of guys can go more than 3 weeks without deload, so you can try deloading after 6 weeks, that means after second cycle.
Didn't try this program yet, but I heared and read from few guys that can be done.

[jmar4eva]

I do box squats because of a lower back injury both are good but if training for vert and acceleration deff imput deadlifts into your workout

[josear3]

Use both, if you train legs twice a week then alternate for each workout. Both have a benefit for your goals.

[Rocketman7]

1. your Parallel Squat is very weak. You should be able to squat at least 2x your body weight to be considered "strong", therefore you should squat 310 lbs.

2. Box Squats are great for learning the correct movement of the squat, so do them if you're having trouble with your squatting technique.

3. Don't parallel squat, do deep squats instead, they are better for developing Range of Motion and Strengh in the posterior chain !

[SoccerMuscle5]

I like the box squat. No bouncing, no touch & go, its just overall a good squat

[madeira17]

I was thinking about doing a maximal effort squat day once a week then doing a dymanic box squat session once a week. If I do that though where can I incorporate running to get in shape. My overall goal is to get a lot stronger though then get in better shape if that helps. Thanks

[dgcoats]

I was thinking about doing a maximal effort squat day once a week then doing a dymanic box squat session once a week. If I do that though where can I incorporate running to get in shape. My overall goal is to get a lot stronger though then get in better shape if that helps. Thanks

Run later in the day or the day after. If you run before you're lifting session (especially ME day) will be compromised.