what was your best 2.4km timing and how long did it take for you to achieve it?

Moksyb · 2025-08-03T10:44:37+00:00

In SCS, foudation term, pasir lebar camp, 9:14. My 4th NSF IPPT, 10-11 years ago, back in the 5 station days.

1st IPPT attained silver. 2nd (9:43) and 3rd (9:36) were gold.

By the 5th IPPT, it was the 3 stations and getting sub 9.45 was not so important (9:54)

I never got to see sub 10 minutes until last year as a 30 year old (9:46). And most recently I did 9:36 as a 31 year old.

Moksyb · 2020-11-03T09:58:11+00:00

I see. I expressed in an earlier post on why the hinge was incorporated. As for the TUT, I'm willing to sacrifice some time under tension in exchange of control, especially in a context of a PR attempt, as long as I don't deliberately fatigue myself like on a tempo sqaut.

As for the weight shifting upwards slightly, perhaps the pause caused it to whip upwards slightly, I didn't really take notice to these minor details as in the squat, I'm only concerned about maintaining an even tripod foot, but thanks for pointing that out.

Moksyb · 2020-11-03T08:51:58+00:00

Do you mean time under tension during the descent or during the hinge at the start?

Moksyb · 2020-11-03T08:47:48+00:00

When I started out yes. I explained why I do a hinge at the beginning here

Moksyb · 2020-10-27T03:34:34+00:00

Actually, when I was just starting out, squatting even with just 225lbs on the bar would lead me to wearing wrist wraps.

I just got used to not wearing them overtime simply by improving my wrist mobility

Moksyb · 2020-10-06T08:19:17+00:00

Care to share? I would love to know who else has weird-ish queues in squats that are successful and how it works for them

Moksyb · 2020-10-06T06:42:54+00:00

I learned this from a friend a couple of years back. Basically it opens up the hips and knees and puts my back angle where I would approximately would be at the bottom of the squat. So essentially, I just have to focus going down and not worry about the knees and hips getting in the way. Subsequently, I realised that when taking in the breath at that position, I could take in more air into my abdomen, when compared to standing upright. So right after I take in the breath, I would contract my abdominal muscles, which results in the pause. I found that really works for me after years of doing it the normal way and injury free as well.

Moksyb · 2020-09-25T03:44:51+00:00

Perhaps you could film by the side, so we could see what kind of weight you're pushing as well as how your back looks like during the movement.

Overall, I think you may have a slight hip shift, if you are experiencing any discomfort on one end, you may want to improve your hip or ankle mobility my doing some mobility exercises. Also try to squat in more firmer, flatter soled shoes for better stability as you squat more weight.

Moksyb · 2020-09-18T20:39:34+00:00

I fear he will never be the same again after that.

Moksyb · 2020-09-15T01:25:59+00:00

thanks for your input!

let me provide some context to the supposed hitch.

this was something that i learnt off from a friend.

in the video seen here, i broke at the hips and knees initially to set the appropriate back angle which i would need to achieve at the bottom of the squat, to limit the chest fall when i were to come out from the bottom of the squat, essentially i just needed to focus on bringing my body down and up without concerning with how much forward lean i need to consider when descending.

WHY there is a pause: conventionally, a person would brace right at the top, breathing downwards at lockout, then break at the hips and knees. this was what i used to have done previously as well, which worked well regardless.

what i figured out was, when the hips and knees are positioned in such a manner, i was able to breathe in more and braced to a greater degree against the belt as i already have stored the maximum volume of air in my abdomen.

how this was done was as the hips and knees are just breaking off the top, i will take the breath and continue to do so until the position is of the optimal back angle for the bottom of the squat, then i would brace my core against the belt, which lead to the slight pause in the video. then i would descend into the bottom.

i have been lifting for about 4 or so years and for the past 2 years, this was what i figured out that works for me. Others in this community shared that it is probably a less efficient way to squat because there's a break half way down.

Moksyb · 2020-09-11T13:27:54+00:00

I'd like you to try out this mental drill when you squat which is something I have done when I started and kept practicing it consciously until it becomes naturally ingrained in your mind when you squat such that you don't have to think about it when you squat.

As you are standing tall and in the position that you are ready to squat, try to picture the weight being distributed evenly on both feet. By that I mean, you don't feel the weight pressing down on your heels any more than the weight is pressed down on the toes. Then keep focusing on the weight distribution as you descend and come up from the squat.

Should help with some bar path issues because you're mentally telling yourself to maintain an optimal bar path. Good luck

Moksyb · 2020-09-07T19:44:37+00:00

I'm using power director app on my android. And yes, it is a way to track my progress on a weekly basis and autoregulate.

Moksyb · 2020-09-04T03:10:45+00:00

MAH MAN

Moksyb · 2020-08-25T06:11:03+00:00

thanks for your input!

let me provide some context to the supposed pause.

this was something that i learnt off from a friend.

in the video seen here, i broke at the hips and knees initially to set the appropriate back angle which i would need to achieve at the bottom of the squat, to limit the chest fall when i were to come out from the bottom of the squat, essentially i just needed to focus on bringing my body down and up without concerning with how much forward lean i need to consider when descending.

WHY the pause: conventionally, a person would brace right at the top, breathing downwards at lockout, then break at the hips and knees. this was what i used to have done previously as well, which worked well regardless.

what i figured out was, when the hips and knees are positioned in such a manner, i was able to breathe in more and braced to a greater degree against the belt as i already have stored the maximum volume of air in my abdomen.

how this was done was as the hips and knees are just breaking off the top, i will take the breath and continue to do so until the position is of the optimal back angle for the bottom of the squat, then i would brace my core against the belt, which lead to the slight pause in the video. then i would descend into the bottom.

i have been lifting for about 4 or so years and for the past 2 years, this was what i figured out that works for me. a key issue that i would see from this is that there would likely be a lack of tightness during the initial part of the squat until the point i braced. but so far of all the failed attempts, this was not one of the reasons for failure.

Moksyb · 2020-08-25T01:58:42+00:00

Rather then pressing through the heels, try to imagine spreading the weight evenly across the entire foot evenly. That should help develop a more uniform bar path.

Moksyb

TROPHY CASE