Make sure that single
leg squat training is included in all your young athlete's conditioning programs.
The back
squats trains almost every muscle in the body from the neck to the toe and once you mastered the Back Squat technique, you will be able to lift heavier and heavier loads, which will help to improve the ability of your nervous system to recruit the muscle fibers of your lower body, which will enhance your sport performance.
Given the equal roles of the hip and knee extensors in this exercise, it is difficult to identify whether the effects
of squat training achieves improvements in COD ability through increases in quadriceps or hip extensor (adductor magnus, gluteus maximus, and hamstrings) muscle size.
In the study,
front squat training produced greater gains in front squat 3RM and vertical jump height, but not in isometric mid-thigh pull (IMTP) peak force.
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Lead scientist, Dr Yohei Takai, concluded that «body mass based
squat training for 8 weeks is a feasible and effective method for improving body composition, the strength capability of the knee extensors, and jump performance in adolescent boys.»
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-- No need of special equipment — A full body movement —
squats train multiple muscle groups, even in the upper body.
I also
do squat training using the «future» method, so named because by using bands as part of the lift setup, you're able to lift a weight that you want to lift in the future without any such help.
The beauty of Simmons» conjugate training is that it makes something as routine
as squat training always feel new and interesting as you quickly find your way to those «future» weights.
Test of transfer (long - term): Loturco et al. (2015) compared the effects of high - velocity and a low - velocity
jump squat training programs on the same zig - zag COD test as described above, and found that the high - velocity group tended to improve COD ability by more than the low - velocity group.
From a strength training perspective, the
Back Squat trains almost every muscle in the body imaginable and is a real «head to toe exercise».
After you have found the necessary height, you should proceed in advancing to more range of motion in a way similar to the partial
pistol squat training.
For example, since
the squat trains so many large muscle groups at once, your body naturally responds by increasing testosterone production and allowing you to make splendid gains even from gym sessions that otherwise wouldn't count as anything spectacular.
In that case, you should pair
your squat training with corrective exercises for improving hip, ankle and thoracic mobility and core stability.
The cornerstone of
my squat training since 1993 has been the box squat.
Squats —
Squats train the largest muscle group in your body and should not be neglected.
For example, exploding up from the bottom position of
a squat trains your body to work your calves, hamstrings, quadriceps, lower back, and core at the same time.
It is possible to calculate or predict your Front Squat max from your Back Squat max or Front
Squat training weight from your Back Squat training weight.
If you are going to wear knee wraps in competition, wear them for
your squat training, especially for the Joker sets.
... For example, breaking through a plateau as an beginner or intermediate may be as simple as increasing or reducing
your squat training frequency (i.e. number of times you squat per week); or changing the number of sets and / or reps you perform for squats.