Final chapter on squatting
Part 2 on learning to squat like a pro. If your squat isn't perfect, that means all of us, then you should watch this video. I know the quality leaves a lot to be desired, but with the abundance of people in attendance at an EliteFTS seminar, (as you can imagine) it's the best I could do. I probably should not even be sharing this info, because lots of people pay good money for this, but here goes a few minutes anyway... Performing heavy partial range of movements exercises is one way to help you break through a plateau. But, I would not even consider performing them unless you have been training for a long time and a generally considered an advanced lifter. I do not think they have any place in a novice program. All beginners should learn the basics and perform full range of movement exercises. In the following video I am doing partial squats from the bottom up, I did these after my full squat session. I just really felt the need to get some heavy weight on my back. If I had a yoke, I would have done yoke walks, but I don't, so this is one of the next best options. Again, this can help build your squat but setting the pin at different heights, it can help build your explosive power and your jumping ability as well.  Mikey, ab wheel rollouts 1. Barbell Power Snatch 8-10x1 2a. Squat 4x1-1-1 3a. Box Jump from seat 4x3-5 3b. Bulgarian Bag Halos 4x10/10 4a. Step ups 3x10/10 4b. Walking RDL's 3x10/10 5. Ab rollouts 3 x 12-15 6. Sprint 6x60 meters 7. Prowler 5-10x30 meters  1. Barbell Power Snatch 8x1 2a. Squat 6-8x2-3 2b. Box Jump from seat 6-8x3 2c. Bulgarian Bag Halos 6-8x6/6 3a. Step ups 3x10/10 3b. Walking RDL's 3x10/10 4a. GHR 3x12-15 4b. HLR 3x12-15 5. Sprint 6x60 meters 6. Prowler 5-10x30 meters  Bret, Cory and I representing at Oktoberfest 1. Barbell Power Snatch 5x2 2a. Squat 6x4 2b. Box Jump from seat 6x3 2c. Barbell Cheat Curls 6x6 3a. Step ups 3x10/10 3b. Walking RDL's 3x10/10 4a. GHR 3x12-15 4b. HLR 3x12-15 5. Sprint 6x40 meters 6. Prowler 5-10x30 meters Below is a good warm up to prepare you for snatching 1.) Multidirectional medicine ball throws 5x6 2A.) Double Bottoms up KB clean & press x8-6-4 2B.) Band pull apart 3x25 3A.) 2KB Snatch 10-8-6-6-6 3B.) Handstand 5x20-30 seconds 4A.) Squat 6x4 4B.) Press 6x3 Below is one of the earlier videos I made. It's still one of my favorites. Cheesy, but it took a little effort and a while to make, so I hope you find it entertaining. 1.) Multidirectional medicine ball throws 4-5x10 2A.) Bottoms up KB clean & press x8-6-4 2B.) Band pull apart 3x20 3A.) 2KB Snatch 10-8-6-6-6 3B.) Weighted pullups 10-8-6-6-6 4.) Front squat 5x3-5 5.) Press 4x4 After our heavy pressing, we cut the weight down to just the bar and hung a 1 pood KB from each side of the bar with a light band and pressed it for a few reps to aid in stability and prehabilitation. This is great as a warm up before pressing, or a finisher after heavy lifting to increase the stability of the shoulder joint. | ArchivesMay 2012 CategoriesAll |
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