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Other athletes who may not want to develop additional muscle mass from emphasizing full squats are gymnast, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><r>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to ocur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, a muscle develops tension and lengthens, also causing movement to occur.<br>ne factor thatmakes the box squat especially effective for port-specific training is that the eercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the pause (isometric) phase dissipates the stored energy (part of the plyometric effect) that develops during the lowering (eccentric) phase of the lift, energy that would otherwise be used to help during the lifting phae. <br>In powerlifting competition, research has shown that an extra second delay waiting for the judge s signal to press the weight off the chest in the bench press could result in a ive-percent difference in the amount of weight lifted. This is one reason that although it has been allwed in competition to have spotters place the barbell on the chet to begin the lift, it is a technique seldom used because there is virtually no plyometric effect with this technique (besides the fact that you have to have