Box Squat For Fighters

Watch This Video Part I

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 Watch This Video Part II

*Update* (You Can't Be Relaxed With Maximal Weight On Your Back)

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The Barbell Box Squat Was One Of The Most Popular Forms Of Squatting.

Almost Every Coach Had Their Athletes Sitting Back On A Box Or A Bench.

Box Squatting Could Do No Wrong.

Then What Happened?

Then, 

Then, Crossfit Happened.

I Am Laughing My Ass Off, As I Write This, Because Even In The Performance Industry, There Are Trends.

What Is "Popular", Is What Is "In".

What's "In" Now?

Overhead Squats, Front Squats, Olympic Squats (Ass To Ground), Free Squats,

 And,,,

 Bashing The Box Squat.


But, What For Our Gym?

But, What For Our Training Program That Is Always Evolving And Adjusting?

Our Gym Marches To The Beat Of A Different Drum.

We Are Not Married To Any One Exercise Or "Trend".

It's Not About "This Exercise Vs. That Exercise".

It's About Choosing What Is Appropriate For The Training Response You Want To Elicit. 

The Training Response We Want To Elicit.

I'm A Coach.

A Carpenter.

I Coach And Build Fighters From The Ground Up.

In Skill, In Physical Preparedness.

As A Skill Coach, And As A Strength & Conditioning Coach.

I Do Both!

Big Difference.

The Box Squat Is Just Another Tool Out Of My Tool Box.

Just Like A Heavy Bag When Training Skill.

The Box Squat Is A Tool That Puts A High Amount Of Focus On The Hips And Hamstrings.

And What Are  One Of The Many Ways We Coach It?

 By Sitting Back On The Box, And Stopping All Momentum. 

All While Staying Engaged, Under Maximum And Submaximum Weight.

Training The "Static Over Dynamic" Component By De-emphasizing The Stretch Reflex Within A Squatting Movement.

As Stated In The Video Above, A Lift That Builds "Starting Strength".

This Is One Of The Many Of What This Tool Has To Offer.

The Box Squat That Is.

And In Doing So, We Get To Hit The Same Depth In The Lift, Every Son Of A Bitch'En Time.

Less Margin Of Error, When Teaching And Building Fighters Submaximum And Maximum Strength. 

Another Variation, Among Many, That Builds Strength & Power For Fighters. 

This Does Carry Over. 
FACT.

I Choose Exercises Based On A Simple, Yet Highly Effective Criteria:

The Exercises I Choose Have To Elicit The Greatest Carryover Into The Ring, Cage, Or Mat.

 Having The Least Amount Of Risk.

Exercises And Movements That Give My Fighters The Biggest "Bang" For Their Buck.

For Their Body, For Their Performance.

My Training Program Is Built With These Fundamental Understandings In Mind.

Nobody In Our Gym, Gives A Sh!t What You Can Lift, If You Can Not Recover From It, And It Does Not Transfer Over Into The Ring, Cage, Or Mat.

Our "Tools" Are Specific In Nature.

The Parallel Box Squat Is One Of Them, Training And Cycling In And Around That Depth.

No More, No Less.

As Far As What Happens Before Our Guys Get Their Strength Work In?

Before They Even Touch A Barbell??

Hard Sparring, Skill Work, And All Other Specific Training Necessary, For Greatness Outside The Weight Room, And Where It Counts Most,,, In Their Sport.

In The Ring, Cage, Or Mat.

Their Skill Training.

Always Competing.

In Season, All Year Long.

No Off Season.

Bound To A Weight Class On A Calorie Restricted Diet.

It's The Nature Of Combat Sports.

We Train To Fight, Not Train To Train.

Just Some Perspective To Pass Along With This Video.

We Only Perform The Stuff That Works.

Knowing The Difference, Is What Separates Us, From The Rest.

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, And Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Have A Question?

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Book Review: THE ALCHEMIST

I Prescribe Reading To The Fighters Of Our Fight Team All The Time.

The Book "The Alchemist" By Brazilian Author Paulo Coelho Is One Of Them.

His Life Story (Paulo Coelho) Is What Reeled Me Into Reading His Books.

Really Something Else.

I Suggest You Check It Out.

SOME THOUGHTS TO PASS ALONG FROM THE BOOK "THE ALCHEMIST":

In the prologue and introduction, according to Paulo, there are 4 things that hold us back. 4 things that keep us from achieving our dreams, or in his words finding our "Legend".

1. Being taught from an early age, it's not really possible (when it really is).

2. Fear of failure from not just failing, but failing at something you really care about.

3. Love. We believe if we go after what we really want in life, it may hurt the ones we love, for whatever reason.

But,,, if the ones we love, truly love us, they will eventually be on board to support us.

4. Fear again. But, another kind of fear.

Fear of once actually making it happen, achieving your own personal "Legend", living it out, and suffering an unspoken guilt to obtain your dream around many who have not, cannot, for whatever reason, obtain their own dream.

MY THOUGHTS:

His point to all of this (which is explained) is GOD put you on this earth to find your "Legend" and accomplish your TRUE dreams.

The "universe" (GOD'S own system of the way things are), is set up to give you help and assistance along the way, but if you do not believe, trust, and feel worthy, it won't happen.

It won't happen and you will continue to live in a self inflicted unhappiness because it's by your own doing.

If you believe in GOD (a higher power), trust in, no matter how many set backs (set backs is a part of the growing closer to accomplishment process) and keep fighting for what you believe you are worthy of, it will happen.

You will accomplish it, find your own personal "Legend".

The Greatest of all, in regards to discovering and accomplishing your own personal legend, is that it is the greatest way to positively affect humanity.

To find one's own true purpose is where one will have and operate at the highest level, and have the greatest impact on one's own life, which will also impact at the highest level, all those around.

If you are doing what you are truly meant to do, because it comes from a true place, what GOD has put you on this earth to forfill, because you are passionate and inspired, it will have the highest impact to do the same for others.

Think of how a great song can make millions of people feel, how a beautiful painting can invoke inspiration, how a writer can write in such a way, that it can set in motion, a change in others thinking that leads them to their own personal "Legend".

But, all of that had to first come from the singer/songwriter to write and sing, the painter to paint, and the writer to write.

They all had to find and go after what they were inspired to do. What they were meant to do, in order to invoke what their work did for all of us to appreciate and become inspired by them.


WHAT DO I BELIEVE?

The Purpose Of Life Is To Have Purpose.

It Starts With Belief.

Nobody Stepped Into The Ring, Cage, Or Onto The Mat And Won The Championship With A Lack Of Belief.

I Believe Anyone Going After Their Dream Or Having Already Obtained Theirs Can Identify With This.

Like GOD, It's Not Something You Can Prove, But Something You Can Only Experience.

Now Go And Ponder That!

Have A Question?

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More To Come...

Joe Rossi

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

The Barbell Hip Thrust, Special Exercises, & Addressing Weak Links

THE YESS TRAINING BARBELL CLUB'S 125 IB. MMA Flyweight Champion & Fight Team Captain, Gerald "Lil'Bomb"Javier, Performing Barbell Hip Thrusts From The Floor, Using 315 Pounds.

"You Are Only As Strong As Your Weakest Link", But What Does This Really Mean For Us In Regards To Performing Special Exercises?

You Guessed It.

We Assign And Perform Special Exercises According To What The Fighter Needs.

In Order To Address The "Weak Links".

Not Because We Seen "So And So" Doing It On A YouTube Video.

Everything In Our Gym Has To Be Validated, Serve A Purpose, With Minimal Risk And Maximum Reward, For The Sake Of Improving In The Ring, Cage, Or Mat.

Otherwise, It's Bullsh!t For Us.

Bullsh!t Is A Waste Of Time.

Special Exercises, When Programmed The Correct Way, Address The Weak Links Of The Fighter, To Improve The Overall.

Last Time Gerald Performed A Barbell Deadlift With 405 IBs., His Weakest Part Of The Lift Was His Lock Out.

The Last Part Of Completing A Barbell Deadlift.

What We Are Looking For In A "Lock Out", In Relation To A Barbell Deadlift, Is When The Hips Come Out Of Flexion (Ass Is Out In Flexion) And Into Extension (Glutes Are Contracted, Hips Are Extended Into The Bar).

My Guys Know This As "Shoot The Hips Through" (A Verbal Coaching Que I Shout Out To Them, During Their Lifts).

Why The Barbell Hip Thrusts For Lil'Bomb? 

Barbell Hip Thrusts Is A Go To Special Exercise For Us That Strengthens And Develops The Hamstrings, Glutes, And Low Back.

A Great "Isolate To Integrate" Tool Out Of Our Tool Box.

It Isolates Hip Extension, Trains The Muscles Responsible For Locking Out A Barbell Deadlift (Hamstrings, Glutes, Lumbar Spinal Erectors To Name A Few), In Order To Improve The Lock Out For A Barbell Deadlift.

Strengthening, Through Training The "Lock Out", In Order To Improve The "Lock Out" In The Barbell Deadlift.

Do You See Some Of The Methodology Here?!?

Everything Lil'Bomb Javier Needs Next Time, For 405 Or More.

415 IBs. At A 125 Pound Fight Weight

Stronger Hips = Stronger Punches, Kicks, Take Downs, And Movement.

Everyone Looks Great Under Light Weight.

The Weak Links Are Always Exposed When You're Challenged.

In The Gym, In The Ring, And In Life.

More On Gerald "Lil'Bomb" Javier's Training. 

Always Passing On...

Have A Question?

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www.YESSBARBELL.com 

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS". 

The Dynamic Effort Method: 750 Sq Feet

From The Documentary Being Filmed In Our Gym "750 Sq Feet".

In This Clip, We Explain The Dynamic Effort Method, Demonstrate One Of The Many Ways We Apply It, And Explain How It Pertains To Our Fighters.

This Was Filmed On The Spot, During One Of Our Training Sessions With Our Fight Team, Over This Past Summer.

Keep In Mind, All Three Of The Fighters You See In This Video Can Lift Over 3x Their Bodyweight In The Squat & Deadlift.

Have A Question?

Shoot Us An Email, Sign Up To Receive Our Updates, And Add Us On From Any One Of Our Social Media Links.

More To Come...

Joe Rossi

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, & Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

Box Jumps & Speed Training For Fighters

THE YESS TRAINING BARBELL CLUB's Diamond Gloves Boxing Champion, Muay Thai Fighter, And Coach (Clement Quartey) Performing Plyometric Box Jumps From A Static Position.

Most Of The Fighters Of Our Gym, Are Jumping 3/4's Of Their Body Height.

This Is Not On Accident, But A Science Based Approach From Years Of Education, Experience, And Know How.

To Do So, You Need A Solid Base Of Strength And Flexibility In Order To Achieve Optimal Mobility, While Exploding Throughout The Entire Jump.

This Is Addressed, Managed, And Attained In Our Programming Throughout The Entire Training Year.

The Static Jumping Position (Static, Meaning Standing In Place. No Running Start) Trains The Static Over Dynamic Component. 

Think "Starting Strength". 

Eliciting Instantaneous Explosive Movement, Without Momentum.

Everything You Can Ask For When Teaching The Body How To Produce Force And Explosive Power.

Static Box Jumps Is One Of Many Options In Building Power For An Explosive Punch, Kick, Or Take Down.

After Building A Solid Base Of Strength, Plyometric Jumping Is The Start Of How We Program Power Training.

From Here, The Plyometric Variations We Program In, To Create A Physical Adaptation, For A Positive Carry Over Into Competition, Are Limitless.

But, If We Are Not Forcing An Adaptation Upon The Body, Variety Can Also Work Against You. 

Progression Is Important, So Take Into Consideration How Frequently You Are Changing Exercises.

Improve Upon The Training Before Changing It.

Here are some ideas to ponder:

Plyometrics and most variations of jump training build Explosive Power.

Speed is a major component of Power Training.

If it's not as fast as you can go, it's not explosive.

Speed Strength vs. Strength Speed.

Big difference when talking about Velocity.

Know what you are training for.

Remember:

You CAN NOT be slow, jumping up onto a box, at a challenging height.

Well, technically you can, but you would bust your ass and you wouldn't make the jump.

We use wood boxes with our fight teams.

Our team has come to the conclusion that bloody shins keeps respect in the jump and is an appropriate motivator for bringing out our best.

Like a well executed deadlift, the box jump is no different.

If your technique is locked in, no blood.

Check Out Muay Thai Fighter And YESS TRAINING BARBELL CLUB Coach 

(J. "Redline" D.), Getting The Most Out Of His Hips On Our Speed Day:

KNEELING BOX JUMP

Jumping 3/4's of his body height from a kneeling position is the kind of Dynamic Training which transfers over into the Ring, Cage, or Matt.

That's Just A FACT.

Big Air, Fast Arms, & Explode!

Have A Question?

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East Coast MMA Show 8-26-14

No Better Way To Launch The New
YESS TRAINING BARBELL CLUB Website
www.yessbarbell.com Than Plugging It On The East Coast MMA Show!

Myself, our coaches, and a few members of our fight team will be on tonight, (Live), with host Tom Kilkenny in the Bronx, New York. U.S.A.

Tune in for an inside look at the real life "ROCKY BALBOA" gym.

(UPDATE Part 1) :

What A Kick Ass Show, On A Kick Ass Radio Station, With A Kick Ass Group Of People. 

Thank You Tom Kilkenny, The East Coast MMA Show, And Night Line Radio For Giving Us A Platform To Share Who We Are And What We Do.

Thank You To Our Coaches And Fight Team, Who Are My Brothers And Sisters: Gee Lil'Bomb Jay, Hung Nguyen, Clement Quartey, And New Team Member Sofi Koz.

Thank You To "Mrs. YESS TRAINING", My Wife, Coli Rossi, For Your Home Made Oatmeal Chocolate Chip Cookies, The Pic You Sent Over During The Broadcast Of Our Son, Rocco, Watching His Daddy, And Your Never Ending Support. 

KICK ASS

(UPDATE Part 2) :

Over 102,500 Views!!

In Less Than 3 Days! 

This Is What THE YESS TRAINING BARBELL CLUB ( ROSSI'S GYM ) Generated From Tuesday's East Coast MMA Radio Show.

Watch The Video Broadcast Version Here:

http://m.ustream.tv/recorded/51898514?rmalang=en_US

Why Are We The Real Life "ROCKY BALBOA" Gym?

Is He "Black Italian" Or "Black Asian"?

What Is Our Gym's Training Philosophy?

Who Do I Speak Russian To?

Who Is Our Top 5 All Time Fighters?

Does G Lil' Bomb's Kicks Land Like Bombs, Or Bullets?

How Does Hung's Mustache Stay In Tact After His Fights?

Why Do We Continue To Fight For The Aggressive Combat League?

Again,

We Explain All Of This On Our Recent Night Line Radio Interview.

Check The Video Broadcast Of All Of This Here:

http://m.ustream.tv/recorded/51898514?rmalang=en_US

We Are On From:

0:00:000 - 1:05:30

To

1:30:00 - 2:09:00

Real Life Rocky (Talk Of The Town Magazine) Summer 2014

This Summer, We Have Been Featured As "The Real Life Rocky Balboa Gym" In Bergen County New Jersey's - "Talk Of The Town" Gentlemens Magazine. 

Pick A Copy Up On Local News Stands Or Check It Out, On The Web, Here:

http://issuu.com/tott/docs/tot_summer2014

Page 32.

THE YESS TRAINING BARBELL CLUB (ROSSI'S GYM) Is A Professional Strength, Conditioning, And Skill Gym For Fighters. Here, You Will Find, The Real Life "ROCKY BALBOAS".

#YESSTRAINING #ROSSISGYM #FIGHTINING #FIGHTERS #BOXING #KICKBOXING #MMA #BJJ #JUDO #KARATE #MUAYTHAI #TAEKWONDO #WRESTLING #STRENGTH #CONDITIONING #THEYESSTRAININGBARBELLCLUB #THEREALLIFEROCKYBALBOAS