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 Deep squats are not bad but not for everyone. Deep front and back squats can allow performance enhancing transfer effects of dynamic maximal strength to dynamic speed strength capacity of hip and knee extensors compared with quarter squats. With increasing flexion, wrapping effect leads to enhanced load distribution and force transfer at the knee.  Wrapping effect: quadriceps tendon contacts femur beyond 70 degree knee flexion decreases surface area. Contact à decrease compressive forces.  partial squat allow for higher production of force. To increase force-level of maximal strength in a more ‘open’ joint angle it is necessary to use heavier loads. aimed at increasing maximal strength effort in main force producing movements of exercise.  Athletes should use heavier loads compared to those who full squat. Adv Free weights Training goal is to strengthen total body movements and improve coordination between various muscle groups. More sport specific  because of balance required in sports Dis can be that you can to balance the weight in all directions. (Makes learning exercise technique more difficult than machines) Machine weights Adv Allow movement in one plane and direction à isolate a muscle group.  Useful when training goal is to increase strength/power or local muscular endurance Good for rehab programs Dis Only allow movement in a predetermined plane. Limits requirements of exercise to prime movers. Absolute strength Velocity range (.15-.35 m/s) Ex: Squats- Singles, Isometric deadlifts Accelerative strength Velocity range (.45-.75 m/s) Ex: Speed squats Strength-Speed Velocity range( .75-1.0m/s) Full Cleans/ Snatches/Loaded squat jumps Speed-Strength Velocity Range (1.0-1.5 m/s) Hang Power Cleans/ Snatches Starting Strength Velocity (>1.5m/s)  Jumps, Med Ball exercises Super slow resistance training Used with submaximal loads where individual has greater control of velocity. Used with lighter loads Concentric force production is significantly lower for an intentionally slow velocity of lifting compared with traditional velocity.  Adv May provide some benefit for local muscular endurance and hypertrophy training.  Dis Lighter loads may not provide optimal stimulus for improving maximal strength in resistance trained individuals. Fast velocity train Accelerate load maximally throughout range of motion during concentric action to maximize bar velocity Adv Mod high loading  more effective for advanced training than slower velocities. Neuromuscular contributions to development of muscle power Power increases may be specific only to the initial segment of range of motion.  Power/speed development throughout full range of motion limited because load can not be maximally accelerated throughout Olympic Benefits Improvement of knee and hip extension power(strength and speed) explosiveness and rate of force development.  Improvement of an athletes ability to safely and effectively absorb force or decelerate. Improvement of kinesthetic awareness, fundamental athletic motor skills centered around hips and legs.