×

Registration

Profile Informations

Login Datas

or login

First name is required!
Last name is required!
First name is not valid!
Last name is not valid!
This is not an email address!
Email address is required!
This email is already registered!
Password is required!
Enter a valid password!
Please enter 6 or more characters!
Please enter 16 or less characters!
Passwords are not same!
Terms and Conditions are required!
Email or Password is wrong!

Instant Training Tip: Squat Resolutions

 

Right about now we start to think about resolutions for the New Year; this year I will compete, this year I will squat double my bodyweight, this year will be my best year….  Next year, or soon to be “this year”, is 365 days of opportunity.  Think of it less of a blank slate or a fresh start, but a checkpoint to a few of your goals.  When people talk about goals, many times these are fantasies.  The difference between goals and glorified dreams is that goals are written down, are specific and can be measured.  A fantasy is simply a good idea like a cloud that you say is a pirate ship or something that you’d like to accomplish but have no direction. Just because you’re moving doesn’t mean you’ll get to your destination.   If you’re looking to add change to your routine, adding some quality mass and even improving your squat, this is the routine for you.  Today we discussed more of the specifics of creating a Squat Every Day Plan with John Davies, founder of Renegade Training.

 

Click to Join USPlabs Barbell Club!

 

ModernPRE+ Leave Nothing on The Stage

 

This short cut society is conditioned to avoid challenge and on the fast track to a culture of mediocrity.

 

The greatest limitation we face are those we place upon ourselves.  This notion of accepting such limitations is not merely a psychological concern but quite physical and part of the reason I developed the high voltage ‘Squat Daily’ approach in the early 1980’s. One of the greatest benefits of performing Squats daily is a super compensatory effect upon muscular development, similar in many ways to the laws of leveraging. What is crucial to understand about this training theory is that it relates not simply to leg development but the entire body; hence, resulting in great upper body strength and muscular development. At the nucleus of this approach rests the following concerns:

 

  • Physical and mental composure under duress
  • Pelvic stability and posture, which includes related podiatric measures
  • Pattern recognition, grafting or ’wiring’ of proper movement patterning

 

This general notion of control of body movement via the core musculature (as well as respecting the extraordinary importance of podiatric measures) has as long history within the martial arts stemming back thousands of years, but not embraced sufficiently within the iron game and sport training. The near algebraic approach within many training approaches which suggests the building of separate parts with isolationist work, once summed up to be greater than the whole fails to understand that the body must always work in harmony.

 

Build a formidable pyramid of general athletic ability whereupon the skills of a specialist can rest without limits.

 

This is where the ‘fun’ starts with performing Squats daily as the overall loading volume assists in development, in many layman ways of starting with the stability of the pelvis, and then sets the wheel in motion with the proper cueing for the generation of optimal movement. Once this process extends, general body development undergoes a particular area where focus first appears to be lower body dominant but because of the use of compound lifts, a greater load is used creating a more powerful upper body. This is the essence of the leveraging effect of the ‘Squat Daily’ approach that can be used ad infinitum as long as the incumbents respect the use of recovery measures.

 

Application is relatively simple as squat methods are chosen first by materially balancing all work with unilateral movements. This can be done via total sets or most comfortably with time under tension which makes walking lunges a near perfect movement to meet training equilibrium. Secondly, the starting position of the movement should be considered and fluctuated to suit individual fatigue and recovery patterns. Thirdly, ensure your recovery Squat sessions involve the less technically challenging Squat variations. This is typically an individual habit but should also respect the fourth concern; step beyond the squat rack and make use of non-conforming object lifts. Without question, many strongman training approaches can be used as squat variations for recovery work, i.e., wheelbarrow pushes and log carries.

 

With this in mind, a sample 3 day routine would be as such:

 

Squat Daily (Workout #1)

 

7:00 AM Overhead Squats (or Drop Snatch) 6 sets of 5 reps at 50%

This should take no more than 10 minutes

 

MID-DAY, 1:00 PM (6 hours after AM session)

Front Squat 1 1/2 6 sets x 4 reps at 65% * Back (i.e. Bent Rows, Wide Grip Pull-Ups, Cable Rows) Good Morning Squats 4 sets x 6 reps at 65% Bulgarian Squat (Barbell, 35-40% of Squat one rep max) 4 sets x 3-5 reps ** Russian Split Jumps 4 sets x 3 reps (each leg) Biceps 

This should take approximately 45 minutes

 

7:00 PM (6 hours after mid-day)

 

Olympic Squat 6 sets of 5 reps at 50% Walking Lunges 5 - 10 sets x 3 minutes

This should take approximately 25 minutes

 

On the second day of this training program, Squat methods will vary, i.e., Overhead Squats will be revised to a Belt Squat or Renegade Squat Pull, or Front Squats revised to a Barbell Hack Squat or Jefferson Squat with hamstring work eliminated and evening Recovery Squats maintained.

 

The third day of training will shift attention now to overhead movements with the morning session being a repeat of the prior day‘s Recovery Squats (PM workout), but with the mid-day Focus Session as such:

 

MID-DAY (6 hours after AM session)

 

Overhead Squat 6 sets x 4 reps at 65% * Split Jerk 6 sets x 4 reps at 65% Shoulders Bulgarian Squat (Barbell, 35-40% of Squat one rep max) 4 sets x 3-5 reps ** Russian Split Jumps 4 sets x 3 reps (each leg) Triceps

This should take approximately 45 minutes

 

Optional Plan with 1 workout per day

 

Day 1

Front Squat 1 1/2 6 sets x 4 reps at 65% * Back (i.e. Bent Rows, Wide Grip Pull-Ups, Cable Rows) Good Morning Squats 4 sets x 6 reps at 65% Bulgarian Squat (Barbell, 35-40% of Squat one rep max) 4 sets x 3-5 reps ** Russian Split Jumps 4 sets x 3 reps (each leg) Biceps 

 

Day 2

On the second day of this training program, Squat methods will vary, i.e., Overhead Squats will be revised to a Belt Squat or Renegade Squat Pull, or Front Squats revised to a Barbell Hack Squat or Jefferson Squat with hamstring work eliminated.

 

Day 3

Overhead Squat 6 sets x 4 reps at 65% * Split Jerk 6 sets x 4 reps at 65% Shoulders Bulgarian Squat (Barbell, 35-40% of Squat one rep max) 4 sets x 3-5 reps ** Russian Split Jumps 4 sets x 3 reps (each leg) Triceps

 

TEAM USPlabs Rob Saeva

 

Prepared by John Davies

 

Follow John Facebook Twitter Google+

 

Disclaimer The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.

 

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.