SquatStrong
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Home to SquatStrong - the 6 week program designed to boost performance in squats and your athletic p Squat heavy, Squat often, Squat strong.
The squat is one of the most foundational strength training exercises you can perform, and its transfer to athletic performance is legendary. SquatStrong is a program designed to maximize that transfer while boosting your maximum strength considerably. Constructed by expert Strength Coach Cam Birtwell, and vetted by multi-time CrossFit Games competitor Lucas Parker, SquatStrong is not just a squat program, it's a stepping stone to achieving your sport or lifting performance goals.
This video shows the set up for the dynamic squat day. Notice the bar height (approximately 2-3" below bottom of sternum), the pause on the blocks, and the dynamic effort on the ascent. These were warm up reps for Lucas so maximum power was not used, however you are attempting to propel yourself as high as possible with the barbell.
12/12/2016
Great video from Juggernaut Training Systems regarding the "butt wink" in the squat ... does it pose a danger, what are potential causes, and things to try to get it sorted:
Mobility Myths with Dr. Quinn | Butt Wink | JTSstrength.com Dr. Quinn Henoch discusses the causes and corrections for the dreaded Butt Wink: Find A Qualified Sports Med Practitioner Near You: http://www.clinicalathlet...
12/05/2016
Pretty pumped that we have just surpassed 2000 "likes" on Facebook! Here's an epic squat photo as a celebration... quick quiz though, who can name the man in the pic?
11/12/2015
Check out the youtube channel "BodybuildingRev" for some pretty interesting strength athlete showdowns!
Squat Deathmatch - PL vs Oly | Squat Strong Okay okay, so the set up is pretty hokey, but the youtube channel BodybuildingRev has some great throwdowns between strength athletes. They often pit bodybuild...
How does squat depth affect the emphasis on your leg and hip muscles? Not that much it appears, based on the study linked below.
To summarize, the electrical activity (EMG - indicator of neuromuscular activation in this case) of the gluteus maximus changed quite dramatically with the depth of the squat. The other muscles tested (Vastus Lateralis and Medius - 2 of the 4 Quad muscles, and Biceps Femoris - 1 of the 3 Hamstring muscles) showed no change with increasing depth of squat with the same load.
That last part is important though as we all know you can squat more weight in the top part of the ROM... so while activation with the same load might be similar, in practice we would likely squat with a heavier load if we were squatting to above parallel.
Check it out:
http://www.hertssportsvillage.co.uk/downloads/The%20Effect%20of%20Back%20Squat%20Depth.pdf
05/08/2015
Wow these "30 day squat challenges" are really popular on the internet... Of course our bias is towards actually using weight in the squat and developing strength... but if challenges like these are actually getting people to squat regularly, then I guess it isn't bad? The best we can hope for is that this challenge is a "gateway" to loading a bar on your back!
03/31/2015
Tom Platz is a bodybuilding legend... known for the most extreme lower body development that the world has ever seen. Not only did he have BIG, MASSIVE, HUGE legs, but they also were very very strong. In the video below, Tom back squats 500lb for 23 reps. He was also known to (regularly) squat for 10min straight with 225lb on his back.
Looking again at the sprint cyclist photos and pics of Tom Platz, it is evident that both strength AND volume are necessary for complete leg development. Individuals who are moving their bodyweight a significant amount don't have the luxury of having excessively large legs however if your goal is to move a bike or aesthetics for bodybuilding, get STRONG and do LOTS of SQUATS!
https://www.youtube.com/watch?t=24&v=MGbj8QREw7c
Lucas getting after some Dynamic Squats... a big component of the SquatStrong program!
03/15/2015
Another big and leg endurance set taken on by Lucas Parker ... 21 - 15 - 9 of Front Squat @ 205 and box jumps @ 24" . Tough? Yes. Unbroken? Also Yes.
02/24/2015
Like a bit of gymnastics with your squatting?? Well last week Lucas Parker hit up a nasty combo - 20 reps squat 205lb, 10 mu, 15 reps @ 255, 10 mu, 12 reps @ 285, 10 mu, 20 reps @ 225. No joke.
02/22/2015
Classic movie, classic character...
02/19/2015
Okay. The "toddler" squat. We've all seen the pictures and people/strength coaches LOVE to comment on the "amazing" form, but come on people, we know better than that! Babies and toddlers have WEIRD proportions - this kid's hands won't even reach over his head with arms extended!! Great squatters also typically have "baby" proportions (short legs, both femurs and lower leg), but most people aren't great squatters, so most people will have trouble making their squat look like this toddler's! Add to that disproportionate body a bunch of super lax connective tissue and yes, of course they can squat well... if they didn't there would be some serious issues. So keep those facts in mind the next time someone spouts off about the "toddler squat". Don't be ashamed that you are a mature, fully sized adult with regular proportions and that you have to WORK to get your squat dialed in!
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Victoria, BC
Opening Hours
| Monday | 6am - 7pm |
| Tuesday | 6am - 7pm |
| Wednesday | 6am - 7pm |
| Thursday | 6am - 7pm |
| Friday | 6am - 6pm |
| Saturday | 8am - 12pm |
| Sunday | 8am - 6pm |