It has been said that John Davies is the ‘father of functional training’. The ones privileged enough to train with John will find out he doesn’t have a “Leg Day”. In fact, every day is “Squat day”.
There is little more ‘functional’ than being able to squat.
“The Squat is the cornerstone of the ‘iron game’ but equally speaks volumes of ‘bend’ (mobility), movement efficiency and patterning. Said simply, there is little more ‘functional’ than being able to walk out of the racks comfortably and perform a deep Squat with twice your body weight.
This is reflected in my training theories which highlight that squats play a major role in not only preparation but injury prevention. In reviewing these concepts, they highlight the ability to ‘bend’, move and maintain optimal posture when under duress.
5 Rules of the Squat
- Movements trained, not musculature.
- Reinforce efficiencies of movement.
- Develop proper motor patterning and grafting.
- Perfect postural alignment.
- Develop force in such that it can be projected, accepted and redirected at maximal levels.
Performing squats is more than building ‘strength’ and muscular size but dynamic range of motion and stability. It is rare to find individuals with sufficient lower body strength and range of motion and the answer is simply found ‘in the racks’.”
The best way to improve the squat is to squat more.
John Davies’ 20 Rep Squat Routine
Squats // 5x20
‘Breathing Squats’ but with a slight variation. With each rep, pause at parallel for a ‘two count’ and think of ‘pushing’ the knees outward. By learning how to create and manage extreme tension with long duration holds, the user will see results ‘sky rocket’.
Walking Lunges // 4x50
Add a calf raise to each step
For the most dedicated, perform the same routine on the next two days with sixty and thirty-five per cent of the original weight respectively.
Prepared by John Davies
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