Back Squat
Duration: 15:00
3 Sets:
5 Back Squats
- Rest 20 Seconds -
3 Dumbbell Squat Jumps (Very Light)
• Build In Weight To Technical Failure
• Aim for ~75-80% of 1RM
• Rest 2-3 Minutes Between Sets
STIMULUS
- Overview: This is the second week of our 8-week PowerBuilding Cycle. This cycle incorporates ten lifts and alternates between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced development.
- We're contrasting heavy back squats with light dumbbell squat jumps to stimulate power development. BE EXPLOSIVE in your squat jumps. Moving with as much speed as you can is what stimulates the body to become more explosive.
- Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom of the squat.
- A rough estimate of where you might complete these reps is at 75-80% of your 1RM back squat. Though we're building in weight, we're not building to a max set. You should be able to move smoothly through all reps without pausing or grinding through the last few reps.
- Score: 3 Sets of Load
SUBSTITUTIONS
BACK SQUAT
- Squat to a Box or Bench
- Front Squat
- Overhead Squat
- Deadlift
- Hex Bar Deadlift
- Back Rack Lunges
SQUAT JUMPS
- Broad Jumps
- Vertical Jumps
- Jumping Lunges
MOVEMENT PREP
1:00 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
0:30 Empty Barbell Bottom of Back Squat Hold
6 Empty Barbell Back Squats
5 Back Squats @ A Light Weight
3 Back Squats @ A Moderate Weight
Build to Starting Weight