2. LEG WORKOUTS – PAUSE SQUATS
Simple to explain, you pause and remain in the hole at the bottom of the movement for the allocated time period, before firing back up to a standing position. This can, of course, be performed with Cleans and Overhead Squats as well.
Make sure to pause when you are BELOW parallel
Use a lighter weight than you normally would because the exercise completely eliminates any potential for bouncing back up out of the hole. This makes it harder, and is also exactly why it is a highly effective movement for generating power and speed.
Pause Squats force you to spend uncomfortable time in the hole, and you will gain that wisdom of the flesh that comes from repeating an exercise over and over. Generally, in workouts, we are used to driving our way upwards and out of the hole as quickly as possible, so pausing and staying tight at this bottom position conditions our body into getting used to this uncomfortable place.
You can experiment will pausing for different intervals of time, from 1, 5, 10 seconds. Speak to your coach and work out a way to implement these into your training.