Four Week Plan for Stronger Squats
Written By: Richard Whitelegg
The squat has long been championed as the go-to movement to form the basis of a training program and is widely considered as one of the best demonstrations of absolute strength. The squat engages the quadriceps, ham-strings, mid/upper-back (thoracic) glutes & core, and as such, is as a complete and whole-body movement.
The squat is such an effective basis of a strength training program because it encompasses so many body parts, and has a positive hormonal effect, acting as a catalyst to maximise strength gains in other areas. Varieties of the squat include; the unweighted air squat, back squat, front squat and overhead squat. The air-squat in particular, is utilised as a training method by almost every throwing, contact and power sport.
With all squat variations there are some basic starting points that, if properly developed, can increase the longevity of the training program and prevent injury further down the line. Sportsshoes.com have teamed up with Reebok HQ coaches Matt Thompson and Aimee O’Keefe to examine the building blocks of the squat.
Athletes can increase proprioception and muscle recruitment by first focussing on single leg movements. Lunging, stepping and crawling in multiple planes (directions) can prepare athletes and gym-goers alike for heavier loads on the barbell. Hip, ankle, and thoracic flexibility are critical factors in achieving the correct positions in the squat and must first be developed before chasing a heavy load. In this article we discuss the elements of flexibility and mobility that are needed to achieve the maximum adaptation from any strength program.
The warm-up and work out plan below can be used to develop an already good squat that has plateaued or an athlete that wants to begin incorporating squatting as part of their regular routine. The Reebok CrossFit Nano 9 is a great footwear choice to support this training program, offering support in multiple planes and a stable platform from which to drive the squat.
WORKOUT
WARM UP:
For strength specific warm ups, check out our article with Reebok CrossFit athlete Samantha Briggs
MAIN STRENGTH SET:
Week 1 – Static Posterior Lunge 3 Sets x 10 – 12 repetitions each leg
Week 2 – Posterior to Anterior Lunge 3 Sets x 10 – 12 repetitions each leg
Week 3 – Barbell split squat 3 Sets x 8 – 10 repetitions
Week 4 – Goblet Squat 3 Sets x 8 – 10 repetitions
ACCESSORY SET:
Week 1 – Wall Sit 3 Sets x 30 seconds
Week 2 – Counterweighted air-squat 3 x 8 – 10 repetitions
Week 3 – Cossack squat 3 x 4 – 6 repetitions each side
Week 4 – Tri-planar Lunge 3 x 3 – 4 repetitions each side
Week 1
MAIN STRENGTH SET:
Static Posterior Lunge 3 Sets x 10 – 12 repetitions each leg
ACCESSORY SET:
Week 1 – Wall Sit 3 Sets x 30 seconds
Week 2
MAIN STRENGTH SET:
Week 2 – Posterior to Anterior Lunge 3 Sets x 10 – 12 repetitions each leg
ACCESSORY SET:
Week 2 – Counterweighted air-squat 3 x 8 – 10 repetitions
Week 3
MAIN STRENGTH SET:
Week 3 – Barbell split squat 3 Sets x 8 – 10 repetitions
ACCESSORY SET:
Week 3 – Cossack squat 3 x 4 – 6 repetitions each side
Week 4
MAIN STRENGTH SET:
Week 4 – Goblet Squat 3 Sets x 8 – 10 repetitions
ACCESSORY SET:
Week 4 – Tri-planar Lunge 3 x 3 – 4 repetitions each side
