Ive been playing around with squat strength of late, mainly 3 sets of 5 back squats. However, for some people it was leaving their weaknesses unchallenged. So today we laid the foundations for a new squat protocol, aimed at challenging all our athletes.
So a light squat based warm up ( we did 3 rounds of PVC over head squats, 5 push ups, 5 dish rocks x 3).
Then, 1 set of 5 overhead squats with a bar appropriate to you as a preparation warm up ( 7kg bar, 15kg, 20kg bar),
Then build up to your 5 rep max ( you can step up using reps of 2’s and 3’s, don’t try and do loads of sets of 5’s other wise you will get too tired).
Perform 5 reps of your overhead squat ( normally around 80 to 85% of your 1 rep max)
Then use that 5 rep max overhead squat figure and do a warm up set of front squat, then using 2’s and 3’s get up to a 5 rep max front squatfigure, then do 5 rep max front squats, then……
Put the bar on your back, do 5 reps of a back squat, then build up in 2’s and 3’s to your 5 rep max back squat , then do that.
It takes about 30 minutes.
Followed by Kettlebell fun
Tonight we followed this with the “secret service snatch test”. This is quite a boring kettlebell protocol that basically wants you to take a 24kg kettlebell and snatch it as many times as you can in 10 minutes. record the score, improve it next time