MAKE YOUR NEXT DAY LEG EPIC WITH THESE 3 WAYS TO TRAIN WITH SQUATS
The practical application of squats for different purposes can feel overwhelming, but programming doesn’t have to be overly complicated to work. Below are three various sample applications of squat training sorted by the goal. All methods of training can be further explained in Yuri Verkhoshansky and Mel Siff’s book Supertraining, published in 2009.
TABATA SQUATS
Bodyweight Squat is a great choice for using the Tabata Format for training with squats.
Goal: Cardio / High-Intensity Interval Training
- 8 rounds
- 20 seconds ON (squats for quality and quantity!)
- 10 seconds OFF.
Body-weight squats are a great choice for training
STRONGER BY SQUATS
Goal: Muscle Building / General Strength
- Goblet Squat
- Choose a weight you could do 10 reps with
- Do sets of 8 reps with a 1.5 minute rest in between sets
- Complete sets to fatigue – fatigue is when your last set allowed you to accomplish 8 reps but would not allow for more.
Goblet Squat
4-WEEK for SQUAT POWER
4-week program to help improve your squat power
Goal: Power / Speed
Week 1
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- Box Jump
- Being as explosive as possible complete 2-4 sets of 3 reps
- Box Jump
Week 2
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- Box Jump
- Being as explosive as possible complete 3-6 sets of 3 reps
- Box Jump
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Week 3
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- Squat Jump
- Being as explosive as possible complete 2-4 sets of 3 reps
- Squat Jump
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Week 4
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- Squat Jump
- Being as explosive as possible complete 6-10 sets of 1 very explosive jump
- Squat Jump
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About The Author: Annie Spence
Annie provides client-centered and evidence-based coaching and personal training. Though she is well versed her the weight room, Annie offers fun, energetic, and non-intimidating personal training.
When Annie is not coaching, lifting, or thinking about the training, she can be found outside with her fiance, and her two dogs or possibly found spending time with the community at her favorite local cafe.
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