Unfortunately, squatting deeper is not an option yet. Last christmas I had knee surgery on my right knee. I have been able to take my front squats deeper though due to the front loading and the lighter overall load. I will look to slowly hitting more depth in my training future though.
I actually just started incorporating GHRs. As far as quads, I'm still a little limited as excess knee flexion is a no go. I have recently found dragging a sled with a shit ton of weight for short distances backwards has been destroying my quads though without destroying my knees. I'll usually get down in a narrow squat to parallel before I start walking backwards.
If you have additional suggestions I'm all ears. Unfortunately, I've only been at those two for about 2-3 weeks and can't really assess their effectiveness yet.
Noted. It looks like I need to work on eccentric control? What do you think of adding some variable resistance like bands or chains?
Again, at this point my volume is limited by what I can handle for the day and my ideal frequency for giving my knee a chance to still recover is once every 4 days. One of those days I back squat, the other front squat.
I'll usually make jumps in increments that are about 10% of my intended top weight for the day. So if I want to work up to 315 I'll make like 30lb jumps.
Well, I feel exactly the same way. I don't see how in the hell it's going to carry over to my free squat, but one of the trainers at my gym is insisting I stick with box squats until I drill in the technique...and this is a guy who coaches elite lifters (like 1000+ squatters). But like you said, these guys are all geared.
I don't see how box squat will help me in the hole on a free squat considering whenever I fail on a free squat, it's because I'm falling backwards...not forwards!
I don't worry about such things as long as you know what you're talking about =)