Power Series: Entry VI; Squat Strength Progression
This is the final workout progression for the series. By now, you should have read how to create a strong, functional, and powerful body. We have discussed the three major lifts in power lifting;the bench press, the dead lift, and the squat. The squat is considered to be the king of all exercises for total body strength and functionality.
If you are messed up, your squat will most certainly be messed up as well. That is why it is important to address imbalances before trying to accomplish heavy barbell squats. Starting from the ground up, address your ankles all the way to your cervical spine. Do this now so you don't have to pay the price later in the form of injury. Maintenance of your body should be the cornerstone of your weight training program.
Assuming that you have down what you needed to do and fixed your imbalances, let's look at this next squat workout that piggybacks off of our last workout routine.
Warm Up:
- Foam Roll Posterior Chain
- Dynamic Stretches
- (You Will use the first few sets of squats as a facilitated warm up)
Working:
- Barbell Squat (Facilitated Warm Up)
- Perform 3 sets of (8-10) reps at 40-50%
- Barbell Back Squat (Singles)
- Work your way up to heavy single sets at 90-92.5% of your one rep max
- Do 1 set of (3) at 70%, 1 set of (1) at 80%, and 1 set of (1) at 85%
- Perform 6 Sets of (1) Rep at 90-92.5% - 6 TOTAL REPS
- Work your way up to heavy single sets at 90-92.5% of your one rep max
- Barbell Back Squat (Doubles)
- Drop back down to 80-85% of your one rep max
- Perform 4 Sets of (2) Reps - 8 TOTAL REPS
- Barbell Front Squat (Triples)
- Work your way up to what represents a heavy triple at 80% of your front squat
- 1 set of (5) at 60%, 1 Set of (3) at 70%, then hope into your triple
- Perform 4 Sets of (3) Reps - 12 TOTAL REPS
- Work your way up to what represents a heavy triple at 80% of your front squat
- Barbell Front Squat (5's)
- Drop your weight back down to 72.5-75%
- Perform 3 Sets of (5) Reps - 15 Total Reps
Accessory/Auxiliary
- Sled Press(Leg Press)
- Perform 4 Sets of (10) Reps
- Weighted Lunges + Leg Extension
- 4 Rounds
- 12 Reps each leg on lunges, 12 reps on leg extension
- 4 Rounds
Plyo Finisher
- BOX JUMP + Broad Jump + Jump Rope
- 4 Rounds
- 12 Box Jump Reps
- 12 Broad Jump Reps
- 1 Minutes Jump Rope
- 4 Rounds
Power Series Notes
- This is the second part to your heavy squat that we went over in "Power Series: Developing a Strong Bench Squat"
- Look for "Program Progression" on 7/15 to better understand how to continue these workouts while making gains for the next 12-14 weeks.
- There will be an article for each major movement in this series.
- Pulling Progression, Pressing Progression, Squat Progression, and two articles on Program Progression
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