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.
Picture of Personal trainer, Annie doing a bodyweight squat

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.
Picture of Personal Trainer Annie doing a Goblet Squat holding dumbbell

Goblet Squat

4-WEEK for SQUAT POWER

4-week program to help improve your squat power

Goal: Power / Speed

Week 1

    • Box Jump
      • Being as explosive as possible complete 2-4 sets of 3 reps

Week 2

      • Box Jump
        • Being as explosive as possible complete 3-6 sets of 3 reps

Week 3

        • Squat Jump
          • Being as explosive as possible complete 2-4 sets of 3 reps

Week 4

          • Squat Jump
            • Being as explosive as possible complete 6-10 sets of 1 very explosive jump

 

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