Blow Up Your Squat

Training squats for optimal power production changes for everyone. The traditional way of thinking is to do squats until you are blue in the face. This will help engrain the form and movement pattern into your brain but it is important to vary the exercise to encourage muscle growth. There are a wide variety of squat variations and within the pages of this document I have my tried and favourite squat variations that have got my squat above 500 pounds while weighing 183 pounds.

The time line for this program makes it easy. You go into the gym, warm up and work out. This lays out the focus of squatting. The program allows for you to integrate it into your current training. The exercises for each day will last roughly 45 minutes if done at a steady rate.

Within the program there is an introduction that talks about warm up, provides an RPE training scale as preface for the program, and a place to fill in your ongoing 1 Rep Maxes.

Block 1 consists of a 4 week program, 3 days of training a week and a slow progression. The first week will ease you in and then the intensity does not get high enough to cause intense soreness. The goal is to increase SQUATTING strength and power without compromising every day activities and wellbeing. The program can be carried on longer than 4 weeks without concerns. The program should be restarted with week 1 any time the lifter is sore because it will provide a deload.

Within the 3rd page of the product you will find a preparation week to get ready for 1 Rep Maxes. This will allow for your nervous system to be primed and ready for your 1 Rep Max attempts the following week. RPE scale is provided for you 1 Rep Max attempt on the day of. Additionally, it allows for ongoing progress to be visible.

Word of caution I would refrain from attempting Maxes more than once every 2 months or else your body will become excessively sore and training will not be as effective.