General Warm Up (5-12)
3 rounds:
20 Jumping Jacks
5 Spiderman Lunge and Twist (each side)
5 Squat Therapy (slow and controlled)
10 Alternating Cossack Squats (5/side)
spiderman lunge and twist:
Specific Warm Up (12-22)
Back Squat:
10 air squat
3 Tempo Back Squat (:02 lower, :02 bottom)
3 Tempo Back Squat (:02 bottom)
3-5 Back Squat (normal)
then…
2 Normal Back Squat + 1-2 Tempo Back Squat (build to starting load)
(24-48)
Every 3:00 x 8 sets
Even: 5 Back Squat (with 2 count pause)
Odd: 3 Back Squat with no pause
*This will force adjustments on weight each set. Athletes should realize that the pause forces lighter loads to be used due to no speed out of the bottom and lack of stretch reflex on the muscles and tendons.
It is ok to build as we go, but each set should be a challenge today!
RX: (50-60)
“Motion and range recovery”
3 rounds for quality
12 Terminal knee extensions each side
:30 Iso lunge each leg (can use load if desired)
15 Banded good morning (3 count down, stand fast each rep)
Intermediate:
3 rounds for quality
12 Terminal knee extensions each side
:30 Iso lunge each leg (can use load if desired)
15 Banded good morning (3 count down, stand fast each rep)
Baseline:
3 rounds for quality
12 Terminal knee extensions each side
:30 Iso lunge each leg (can use load if desired)
15 Banded good morning (3 count down, stand fast each rep)
Today is our primary back squat day of the week, so most of your focus and energy should be directed toward moving well and lifting as heavy as possible with quality technique. The pause squats and regular squats each serve a different purpose. The pause squats remove the rebound out of the bottom position, forcing the muscles to produce more force without relying on momentum. This helps develop strength and control in positions where many athletes are weakest. The regular squats should be noticeably heavier and will allow you to take advantage of the natural rebound at the bottom of the movement.
Approach both squat variations with intent and effort. Focus on achieving full depth, maintaining strong positions, and keeping the knees tracking in line with the toes throughout each rep. The conditioning piece is designed to complement the strength work by building stability and endurance in the knees and midline, helping support stronger and more resilient squatting over time.