Tips & Tricks for Building Your Squat and Deadlift

In this newsletter, we’ll discuss some tips and tricks for building your squat and deadlift. We'll cover the essentials of high-rep overhead pressing, where to try group strength classes in person, and talk about 3 exercises to help you JUMP into a stronger squatting performance.

High Rep Overhead Press: Should You Do It? Pros & Cons Explained

I know some strength and conditioning coaches who don’t like to program high-rep overhead pressing because it’s too fatiguing and takes away from other training outcomes. However, it may have its time and place depending on the person.

So what is high rep overhead pressing? High-rep overhead pressing performs 12 or more reps in the overhead press. This means using between 40 to 60% of your 1 rep max.

In this article, we will go through everything you need to know about what high rep overhead pressing is and the pros and cons to help you decide whether it’s right for you!

Want To Try Group Strength Classes For Free?

If you’re tired of going it alone and want to add variety to your training, Orangetheory Fitness invites you to try your first group workout for free*. 

Why consider Orangetheory?

• 50-minute strength classes are a recent offering and are dedicated to all things toward building strength.

• Heart rate-based workouts are tailored to build strength and improve heart health.

• Science-backed approach ensuring workouts are effective and results-driven.

• Real-time progress tracking with in-studio monitors and a dedicated app for 24/7 access to your fitness data.

This is your opportunity to kickstart the New Year with a workout that challenges you at every level, accommodates all fitness levels, and keeps you accountable. Don't miss out on this opportunity to experience the unique energy and community spirit of Orangetheory Fitness.

Embark On Your Powerlifting Journey with Confidence

Are you new to the powerlifting game but ready to step onto the platform for the first time? Many aspiring powerlifters encounter hurdles from the gym floor to the platform. That's where First-Time Powerlifter steps in. 

Get it now with 40% OFF. Use the code PLT40 in your cart.

It's more than just a video course; it's a comprehensive guide crafted by Avi Silverberg, a Head Coach of Team Canada Powerlifting.

For those who need more assistance on their journey to iron glory, there is also an option for one-on-one online coaching. Book a free 20-minute consulting call with one of our coaches to help you build a custom program. 

5 Powerlifting Deadlift Programs: Get Stronger & Break Thru Plateaus

Are you looking to unlock the secrets of the ultimate deadlift? While no magic formula fits everyone, there are proven programs rooted in the solid principles of strength and muscle growth tailored for every level of lifter.

Understanding that each athlete has unique goals, commitments, and body responses, we've sifted through countless programs to bring you the crème de la crème. 

Read on to learn about 5 game-changing deadlift programs ranging from 8 to 12 weeks. Perfectly designed to weave into your existing regimen, they're your ticket to a deadlift game that's stronger, smarter, and more impressive than ever.

How to JUMP Into a Better Squat Max

A key aspect of strength training is building power and explosiveness through plyometrics. You can do jump training to help take your squat to the next level. 

Below are three exercises to try in your next workout for better results:

1) Seated Vertical Jump

The seated vertical jump is a plyometric exercise that involves the athlete sitting on a bench or box with knees bent at a 90-degree angle. The objective is to explosively jump out of this seated position, reaching for maximum height. 

This exercise is an excellent starting point for plyometric training, especially for individuals new to explosive movements. It helps develop lower body strength, quickness, and the ability to generate power from a static position. 

2) Standing Knee Tuck

The standing knee tuck is an intermediate-to-advanced jumping exercise that helps athletes prepare for more complex movements like box jumps. It involves explosively jumping into the air while bringing your knees towards your chest. 

This exercise enhances lower body power, coordination, and agility. It strengthens the core and hip flexors while promoting balance and control during explosive movements. The standing knee tuck is an excellent progression from seated vertical jumps.

3) Box Jumps

Box jumps are an advanced plyometric exercise where the athlete jumps onto an elevated platform or box, often with maximal effort and urgency. Box jumps are highly effective for increasing explosive strength, power, and vertical jump height. 

They challenge the neuromuscular system and improve coordination. This exercise is particularly beneficial for athletes looking to enhance their squat max and overall lower body performance.

Notes from this week’s sponsor:

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