Hey Folks!
James put together an awesome 6 week squat program to help bump up our squat numbers and improve our skill and strength. I’ve been looking at it all summer and am excited to finally get after it! Here’s some more info:
- The focus of the next 6 weeks will be to increase squatting strength, “out of the hole” confidence, and hip extension power. This will be achieved without the loss of aerobic and anaerobic fitness.
- The benefit to this programming will be an increase in squatting strength and hip extension power, which will transfer to any movement that involves squatting or hip extension (ie, just about any movement in CrossFit). Another performance benefit will be creating a safe and efficient squatting motor pattern. Through the repetitive squatting found in this program, you should notice an improvement in the way you move when you squat. This will have a huge longevity benefit as well because it will improve the quality of many everyday movements (ie, sitting to standing & vice versa, using the stairs, running, jumping).
A few cautions:
- Do your mobility work! Quads and glutes are going to get messy if you are not taking care of them. Do not neglect your upper body; your thoracic spine plays a huge role in positioning when squatting and front squatting with tight shoulders is not sexy!
- If you are feeling a little beat up and all of your work is in order (mobility, nutrition, hydration, sleep) try eating a little more food on the days that you squat.
- Don’t be afraid to use a little less weight than prescribed. If your 70% is felling more like 90%, it might be a good day to tone it down a little. A program only works if you can do all of it, uninjured. Live to train another day!
**Make sure you are practicing the utmost form when squatting. Also, your depth should be as low as possible while still maintaining proper form
By The Weeks
[av_table purpose=’pricing’ pricing_table_design=’avia_pricing_default’ pricing_hidden_cells=” caption=” responsive_styling=’avia_responsive_table’ av_uid=’av-2cb7bb3′] [av_row row_style=” av_uid=’av-29yn49b’][av_cell col_style=” av_uid=’av-27zbtf3′][/av_cell][av_cell col_style=” av_uid=’av-26xiksf’]Monday[/av_cell][av_cell col_style=” av_uid=’av-24t18f3′]Tuesday[/av_cell][av_cell col_style=” av_uid=’av-233883z’]Wednesday[/av_cell][av_cell col_style=” av_uid=’av-7byv8v’]Thursday[/av_cell][av_cell col_style=” av_uid=’av-208plgf’]Friday[/av_cell][/av_row] [av_row row_style=” av_uid=’av-734kwv’][av_cell col_style=” av_uid=’av-6w4b4f’]Week 1[/av_cell][av_cell col_style=” av_uid=’av-1v6hvrj’]Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-1snyhsv’]Snatch Metcon[/av_cell][av_cell col_style=” av_uid=’av-6f6ye7′]Front Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-1pj64yn’]Clean Benchmark[/av_cell][av_cell col_style=” av_uid=’av-616mj3′]Press/Mobility Metcon [/av_cell][/av_row] [av_row row_style=” av_uid=’av-1mxrnkv’][av_cell col_style=” av_uid=’av-1l9q37z’]Week 2[/av_cell][av_cell col_style=” av_uid=’av-1j0dujz’]Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-1hm1ncv’]Snatch Metcon[/av_cell][av_cell col_style=” av_uid=’av-1ge42mn’]Overhead Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-1exqkjj’]Deadlift Benchmark[/av_cell][av_cell col_style=” av_uid=’av-4vo2in’]PP/Mob Metcon [/av_cell][/av_row] [av_row row_style=” av_uid=’av-1ahv96n’][av_cell col_style=” av_uid=’av-4lzci7′]Week 3[/av_cell][av_cell col_style=” av_uid=’av-18cim9r’]Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-1694a7z’]Snatch Metcon[/av_cell][av_cell col_style=” av_uid=’av-147gqz3′]Front Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-12yw0wv’]Clean Benchmark[/av_cell][av_cell col_style=” av_uid=’av-10s45v3′]Jerk/Mob Metcon [/av_cell][/av_row] [av_row row_style=” av_uid=’av-3l5h0v’][av_cell col_style=” av_uid=’av-yl20fz’]Week 4[/av_cell][av_cell col_style=” av_uid=’av-wyc11r’]Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-uecrsv’]Snatch Metcon[/av_cell][av_cell col_style=” av_uid=’av-six03z’]Overhead Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-rb7klb’]Deadlift Benchmark[/av_cell][av_cell col_style=” av_uid=’av-p21jov’]Press/Mobility Metcon[/av_cell][/av_row] [av_row row_style=” av_uid=’av-opv0nj’][av_cell col_style=” av_uid=’av-mtmban’]Week 5[/av_cell][av_cell col_style=” av_uid=’av-kdeavj’]Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-j01ojj’]Snatch Metcon[/av_cell][av_cell col_style=” av_uid=’av-gx3mwv’]Front Squat Light Metcon[/av_cell][av_cell col_style=” av_uid=’av-fv93zj’]Clean Benchmark[/av_cell][av_cell col_style=” av_uid=’av-eli5v3′]Mob Metcon[/av_cell][/av_row] [av_row row_style=” av_uid=’av-cwnvjz’][av_cell col_style=” av_uid=’av-al0whr’]Week 6[/av_cell][av_cell col_style=” av_uid=’av-9npp73′]Squat Test day![/av_cell][av_cell col_style=” av_uid=’av-7y7men’]Snatch Metcon[/av_cell][av_cell col_style=” av_uid=’av-6an7bz’]PP Metcon[/av_cell][av_cell col_style=” av_uid=’av-1izsf’]Front Squat Test day![/av_cell][av_cell col_style=” av_uid=’av-26t23z’]Clean Metcon[/av_cell][/av_row] [/av_table]
So get in there and crush it! :)
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