box squats help

[Proteinboy]

i know this is a great exercise, and i am wondering where to fit them into my program.
currently, i am squatting 3 times a week. 1 back, 1 front, 1 box.
however, i am new to box squats and i am wondering what their main benefit is. i am thinking of putting them on a speed squat day on friday. that is what i see many people doing. using box squats to break a sticking point by using speed and starting strength.

should you go heavy (+80%) on box squats?
what do you guys think i should do?
thanks for the help

 

[dswithers]

Check out the waterbury method site for more guidelines. I think they recommend only using 50-70% for speed work, 3 reps, up to 10 sets. The secret to box sqauts is to come to a complete stop on the box and actually relax the quads and glutes (as much as possible without falling over) for a second or 2 before exploding back up.