The first thing is to learn how to box squat.

Squatting with chains can help you to develop great explosive strength. This is because the chains will be set up in such a way to allow de-loading of the barbell. This will enable you to handle more weight at the top than you're handling at the bottom. You have to bust ass out of the bottom so you can explode into the chain weight as you stand up.

With the huge overuse of bands in recent times, I feel many are losing out of the great training effect chains can have. It can be argued that bands are better, but everything can lose its training effect in time. Plus, you need a break from the bands from time to time or you'll get beat up. I don’t care what anyone says; I've seen it happen far too often. While I agree bands are great and should be used, they also need to be cycled intelligently.

There are some people out there who do know how to cycle band tensions, recovery time, and loading parameters, but for the most part they're the minority. If you've been on bands for a very long time, try to run a cycle of chains and you'll see what I mean. They worked in the past and they still work today.

Here's an example of a Dynamic Effort chain cycle:

Old School Westside with Chains

Application: Very good cycle for pre-meet training or pre-testing for the intermediate lifter.

Training Cycle:

Week 1 — 50% for 12 sets 2 reps
Week 2 — 52.5% for 12 sets 2 reps
Week 3 — 55% for 12 sets 2 reps
Week 4 — 57.5% for 10 sets 2 reps
Week 5 — 60% for 10 sets 2 reps

Suggested Chain:

Squat Max: 200-400 Pounds — 60 total pounds of chains
Squat Max: 400-500 Pounds — 80 total pounds of chains
Squat Max: 500-600 Pounds — 100 total pounds of chains
Squat Max: 600-800 Pounds — 120 total pounds of chains
Squat Max: 800-950 Pounds — 160 total pounds of chains

Notes:

• Chains should be set up so 2-4 chain links are on the ground at all time. The chain setup should be the same as sold by EliteFTS. There should be a feeder chain to adjust the chain length.

• If you feel good after your sets, work up to a heavy double. This shouldn't be done every week but should be completed at least twice through the cycle.

• Training percent is based on current one rep max with the free squat with equipment.

• These percents are used as guidelines. The more advanced the lifters, the lighter the percent needed. If you're a raw lifter or don't use power lifting gear, then a minimum of 10% should be added to the listed percents.

• All sets should be performed with the use of a parallel box.

• You should rest no more than 45 to 60 seconds between sets.