Training

Four Week Plan for Stronger Squats

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.

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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

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WEEK 1

MAIN STRENGTH SET:

Static Posterior Lunge 3 Sets x 10 – 12 repetitions each leg

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ACCESSORY SET:

Week 1 – Wall Sit 3 Sets x 30 seconds

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WEEK 2

MAIN STRENGTH SET:

Week 2 – Posterior to Anterior Lunge 3 Sets x 10 – 12 repetitions each leg

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ACCESSORY SET:

Week 2 – Counterweighted air-squat 3 x 8 – 10 repetitions

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WEEK 3

MAIN STRENGTH SET:

Week 3 – Barbell split squat 3 Sets x 8 – 10 repetitions

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ACCESSORY SET:

Week 3 – Cossack squat 3 x 4 – 6 repetitions each side

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WEEK 4

MAIN STRENGTH SET:

Week 4 – Goblet Squat 3 Sets x 8 – 10 repetitions

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ACCESSORY SET:

Week 4 – Tri-planar Lunge 3 x 3 – 4 repetitions each side

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.