Tip: This plan is suitable for athletes to use for reference before competition. General bodybuilding enthusiasts can learn from it.
As a novice, whether your goal is to increase muscle, improve body shape, increase strength or improve health, you must first be persistent. After reaching a certain level, if you want to make further progress, you must have the right tools. Guiding ideas and methods, and to reach the master level, you must pay attention to every detail that is not valued by ordinary people in order to achieve the goal. This is the purpose of reprinting this article here, hoping to stimulate everyone's thinking.
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Many of you readers may be asking, "Who is this Jason Burnell guy? Why do we have to listen to him teach us how to squat?" Good question, since I'm not a famous powerlifter you don't. What a chance to hear my name. I'm a guy with average talent, but good squat results: I squatted 700 pounds or more in the 220-pound class three times in 2000 (699.75 pounds in March, 705 pounds in June, and 700 pounds in October). )699.75 is less than 700 but very close. For someone in the 220-pound class, squatting 700 pounds can prove that you are an excellent powerlifter, but 750 to 800 pounds is intimidating. I'm not at that level yet, and if you look at last year's competition records you'll see there are only a few guys in my class who squat over 700 pounds, and if that's weird to you, I'll tell you we only squatted 700+ pounds. Some common training equipment is used (referring to belts, knee pads, etc. - translator's note) and if people who use steroids are excluded - the list will be even shorter. I don’t want to deny the results of other people’s efforts, but I want to point out the differences between the goals achieved through different means. I hope that my article canThere are enough places worthy of reference.
I would also like to state that the method I am about to tell you is not the only correct way to squat. There are as many different training plans as there are elite powerlifters. But I believe that the vast majority of squat masters will agree with more than 90% of what I say. In fact, what I'm about to tell you is not my theory, most of it is what I learned from the top squat masters of this era, such as Kirk Kaworski, Reggie Klein, Louis Simon Si, David Tate and the great Eddie Cohen. They all accomplished great things, and I was lucky enough to talk to them and learn a lot. I've had help from them in the past and now I'm going to hand you what they gave me in the hope that it will work.
Let’s get started, let’s say you’re in the gym and you’re about to do your first warm-up set of squats. You’ll do a few reps very quickly and then go heavier for the next set. Wrong! I've seen many people rush through their warm-up exercises and do every move haphazardly before moving on to the actual weight exercises. This is a very big mistake. Most squat masters will complete the warm-up exercises with light weights as if they were heavy exercises. There is a good saying: "Treat light weights like heavy weights, and then lifting heavy weights will be as easy as light weights." This requires paying attention to every step in the squat process from the first time of the first set. Details, Cohen emphasizes as the key to the squat. You have to maintain proper stance, bar position, etc. during every set.
In fact, it all started before I walked to the squat rack. When I walked to the squat rack, I would repeat every technical detail of the squat in my mind. This is one of the most critical parts of the squat process. . When I look back at my failed squat attempts I can always point out the mistakes I made during the preparation process, and now I have developed a consistent pattern of preparation before squatting, as follows:
(Translator's note: You will know what a real squat is later...)
① Getting out of the squat rack and preparation beforehand:
Hand position - When I hold the barbell, I always hold it with my left hand first and then my right hand at the same point of symmetry. The function of the hand is to determine whether you are in the center of the bar. to keep the barbell balanced.
Shoulders - I get under the barbell and adjust the position to the best support point. I usually place the barbell on the lower part of the trapezius and the rear deltoid muscles on both sides. This is the point where I feel the best and the barbell can get the best support.
Rob Wagler published an article in American Powerlifting magazine about a year ago.This two-part article looks at the relationship between barbell position during squats and factors such as personal level and torso length. I recommend this article to anyone who is not sure if their barbell placement is correct.
Once I have the bar in position, I squeeze my shoulders and upper back and rotate my elbows downward and back to lift my chest.
Foot Position - Your stance here is different from your stance when squatting. I tend to use a hip-width stance. You don’t have to use the exact same stance but you have to be careful: if the stance is too narrow, it will be difficult for you to maintain balance, and if the stance is too wide, it will cause your torso to lean forward when you step out. So you want to find what works best for you and make sure you use the same stance every time.
Hips - Make sure your hips are directly under your body (meaning not leaning forward - Translator's Note) otherwise it will be difficult to lift the barbell off the squat rack because it will make your movement into a bow. .
Breathing - After determining the correct posture, I will take a half breath to make the abdominal muscles tightly against the belt in preparation for lifting the barbell away from the squat rack.
Head position - I usually draw a point on the wall or ceiling in front of me and keep my eyes on it. This can keep your head always raised and keep your chest upright. Squatting is much easier! This requirement Keep your eyes away from that point and don't look down as you step out with the barbell. This is a mistake many people make, especially when using 70-80% of your maximum weight. On the contrary, when trying to reach the extreme weight, it is not easy to make this mistake because the pressure from above is too great. Have your training partner be there to remind you not to make this mistake as you squat.
Lift the barbell - The important point here is to pause for one second after lifting the barbell. This is what Kirk told me after seeing me fail at the 1998 National Powerlifting Championships. The purpose of the pause is to stabilize the swinging plates at the ends—especially if you're lifting so heavy that the bar bends significantly. This will allow you to maintain control of the barbell and not rush back out with the barbell on your shoulders. I've seen many people do this and find it difficult to maintain their balance, which results in unnecessary physical exertion and an impact on self-confidence.
Note: Don’t pause for too long, just let the barbell plates at both ends stop shaking and stabilize.
1, 2, 3 - This is the maximum number of steps back. I take three steps because I use a wide stance. If you use a narrow stance then two steps will be enough. I can't remember how many times I watchedBy the time people took 5 to 10 steps back, they were almost out of the squat platform. Your physical strength is limited, so don't spend too much on retreating.
The first step back is a small step, so that there is enough distance between the body and the squat rack to complete the squat movement. You don't have to walk very far back. Then I will take one step to the left, then one step to the right, and stand in the ready position.
After the third step I pause again to stabilize the barbell. You don't have to squat as soon as the referee calls to start, make sure you are ready.
②Complete the squat:
Take a deep breath - I take a deep breath before I start squatting - since I never finish the breath I take before lifting the barbell out of the squat rack, there is still a certain amount of air in my lungs at this time. This gas should be retained as much as possible to keep the belt tight. But I still breathed in as much as I could to keep my head, chest, and back in the right position.
Hips back, knees out - When I started the squat I tried to sit back while keeping my hips back and knees out. Eddie Cohen calls this "groin spread," and my torso is between my legs at the bottom of the squat.
Scott Weitz (one of our competitors who is at the same level as me and often surpasses me in squat scores - original author's note) pointed out one thing: Do not raise the elbow joint during the squat. It is easier to raise the elbow joint high. Causes the upper body to bend.
Stand up - remember to use your head to move your body, Louis Simons emphasized this very much. Imagine your back is pushing up against the bar while your head is trying to lift back and up, because your body always moves with your head. This works really well for me.
These are the fundamentals of the squat that I'm going to emphasize, and they will make a huge difference in your performance. The following is an introduction to the selection of squat vests, shoes, and knee pads.
Shoes - Heeled shoes are a good choice for those with a narrow to medium stance, and some prefer work boots. Others prefer Olympic weightlifting shoes with wedge heels. I have never worn these shoes when I use a narrow stance, I chose the Safe USA brand, the sole is wide enough to provide stable support and I love it.
When I did squats with a wide stance while wearing heel shoes, I would feel pain in my knee joints. Following Simmons’ advice, I switched to Converse All-Stars. It feels good but the upper is easy to tear, consider repairing itA pair of these shoes costs $30, so buying a new pair becomes an inevitable choice. It wasn’t until Inzer Power Shoes came out that I switched to Converse. Power Shoes can provide firm support to the ankle joint, which is very useful for players who use a wide stance.
Squat vest and knee pads - The first premise of choosing them is comfort. A good squat vest should be very tight at the hips and thighs, while the shoulder straps should not be too tight to affect breathing. You can modify the vest if necessary, as many bench press athletes do. I used to like the 34 Z size tank top, but now I prefer John Inzer's tank top, which is tighter at the hips and slightly looser at the thighs. Small changes can make a noticeable difference. Hard Core’s vest is also very good. I plan to switch to this brand in the future.
Also you need to take some time to get used to them, you don't have to wear a vest and bandages all year round, but you still have to wear them in the weeks leading up to a race to check if they fit properly, I personally do it in the last six training sessions before a race Wearing them three times without wearing the vest straps. And tie them a little tighter each time, wearing them the same way you would during a game during your final training session before a game.
It was difficult for me to adapt to the knee pads at first, so I decided to wear knee pads every day. For example, tie it up before watching TV, then sit there and watch TV, and slowly get used to the feeling. At first I felt uncomfortable after only a minute, but over the weeks I got used to the feeling and now the tight knee brace always makes me feel good.
There is a path to becoming a master in squatting, and the easiest way is to follow the path of someone who has already experienced it at the level you want to reach. That way, because that person has already made almost all the mistakes you could make, you can reach your goals in less time. Read every article and book you can find about squats, buy and watch videotapes of squat training and competitions over and over again. I'm used to watching it a few times with the sound off and then watching it a few more times, so that if you observe carefully enough, you can observe some inconspicuous details that seem to be second nature to experts, and learn from them.
Okay, now it’s time for me to give you a training plan. Every article about training comes with a training plan, but don’t just repeat them. Remember: correct movement form, a good mentality, reasonable goals, and excellence in details are more important than anything else. No matter what plan you use, these must be achieved. Eddie Cohen's training program is different from Kirk Kaworski's; Kaworski's training program is different from Ricky Kline's; Kline's training program is different from Matt&bul'sl;Diemer's is different...they took different paths to become squat legends. The key is to choose the path that works for you, persevere, pay attention to details, and be ready to think and make changes. When Louis Simmons failed in a game, he did not completely abandon the original training plan, but analyzed it and made modifications. I hope you will also focus on the basic accumulation like him, and Don't spend your time looking for some magic, quick-result method.
The following is the training plan I used before squatting 705 pounds. I do not use belts, knee pads and squat vests in normal training. These items are only used within a month before the competition. Therefore, I train with lighter weights during the off-season, generally using an 8RM weight and trying to refresh it in each training session. Keep in mind that the following plan is for use in the final stages of pre-competition, as off-season training tends to use lighter weights and more reps per set:
Week 1: (Monday training)
Squat 530 pounds 5 times x 2 sets, use belt and knee pads
Week 2:
Squat 545 pounds 5 times x 2 sets, use belt and knee pads
Week Three:
Squat 565 pounds 3 times x 2 sets, use belt, knee pads and squat vest, but do not wear shoulder straps
Week 4:
Squat 580 pounds 3 times x 2 sets, using belt, knee pads and squat vest, but without shoulder straps
Week 5:
Squat 595 pounds 3 times x 2 sets, use a tighter belt, knee pads and squat vest, but do not wear shoulder straps
Week 6:
Squat 625 pounds 2 times, 655 pounds 1 time, use a tighter belt, knee pads, squat vest, and shoulder straps
Week 7:
Squat 630 pounds 2 times, stand 725 pounds for 3 seconds. Use a tighter belt, knee pads, squat vest, and shoulder straps
Week 8:
Squat 415 pounds 3 times × 2 groups, only use the belt, and use calf and abdominal muscle exercises for auxiliary exercises
Rest for 4 to 5 days before the competition, and do the following auxiliary exercises in addition to squats:
Curved Bar Squat: 2 groups, 5 to 8 times each, medium stance, no belt knee pads or vest
Leg flexion and extension: 2 groups, 8 to 10 times each group
Leg curls: 3 groups, 8 to 10 times each group
Seated calf raise: 3 groups, 10 to 12 times each group
Abdominal muscle exercises: heavy weight
If you have sufficient physical strength, you can add squats with bows and pauses at the bottom. During out-season training, instead of doing leg extensions, do squats and goat presses.
Chinese translator: Shiwa character
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