1 sec Pause Back Squat Strength Workout (SWOD) A1. 4 x 5 1 Sec Pause Back Squat (50, 60, 70, 75%) A2. 3 x 10 External Band Rotations Coach’s Note: Stopping the squat at the bottom significantly reduces the amount of stress placed on the lower back, but causes the legs to have to work much…
Back Squat 1RM Strength Workout (SWOD) 5/3/1 Back Squat Workout of the Day (WOD) 12min AMRAP 6 Thrusters (135/95) 12 Slam Balls (50/25) 30 Double Unders
Dynamic Back Squat Strength Workout (SWOD) 6 x 3 Back Squat @ 75% Speed squats – also called compensatory acceleration squats – will ingrain your technique, build your work capacity, and give you practice imparting maximal velocity to the bar. It’s imperative that you always try to move the bar as fast as possible during…
Heavy Back Squat Strength Workout (SWOD) Warm Ups Sets 3 x 3 Back Squat @ 85% 1RM No exercise or machine is as effective as the Squat for getting stronger. The Leg Press is inferior because you don’t have to balance the weight. The leg extension is inferior because it only works your quads, with light…
Volume Back Squat The Cube Method focuses on three main training methods. It starts with heavy work, then explosive work, and finishes with repetition work. It is a 10 week training program that will have you training three or four days per week. Brandon Lilly prefers training four days per week, with the fourth day…
Heavy Back Squat Strength Workout (SWOD) 5 x 2 Back Squat @80% 1RM Workout of the Day (WOD) 5 Rounds for Time 15 Burpee Box Overs (24/20) 35 Double Unders
Volume Back Squat Strength Workout (SWOD) A1. 3 x 12 Back Squat (70%) A2. 3 x 15 No Monies Workout of the Day (WOD) 3 Rounds 4 DB Squat Snatches (45/25) 6 Pistols Each Leg 20 Plate V Ups (45/25)
Back Squat: Speed Strength Workout (SWOD) A. EMOTM 8mins 3 Back Squats at 65% 1rm *This are Dynamic….so EXPLODE ! Workout of the Day 2 Rounds for Time 15 Hang Snatches (135/95) 15 Burpees 10 Hang Snatches 10 Burpees 5 Hang Snatches 5 Burpees
Back Squat + KB Swings Strength Workout (SWOD) 5/3/1 Back Squat Coach’s Tip: Practice squatting below parallel with various stances and bar positions. For instance, try a high-bar squat (supported on the traps) with a more narrow stance. This is very applicable to Olympic-lifting positions. Then try a wider stance with a low-bar position (across the…
Back Squat + Wall Balls Strength Workout (SWOD) A1. 4 x 3 Back Squat (55, 65, 75, 85%) A2. 3 x 1 min Plate Pinch Hold Workout of the Day (WOD) 10 min Ascending Ladder Wall Balls + Med Ball Sit Ups (20/14) 3, 3 4,4 5,5 etc for 10mins