Jump Starting Squat Training

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Based on last week’s survey, we’re focusing on squats this week. There’s also an interest in more conversation around some of our videos, so we’re including that too. As usual, please fill out the survey to let us know what you want to see next week. And if you’re finding these resources helpful, please share this newsletter with other powerlifters.

This Week’s Resources

• Box Jump Alternatives for Squat Strength

• This Powerful Training Method Enhances Squat Strength (YouTube)

• The Best Rep Ranges for Squats (Backed by Science)

• Plyometrics: Three Explosive Exercises Even Beginners Can Try (Harvard)

• The Ultimate Guide to Squat Muscles

• The Benefits of Partial Squats

• Fixing Your Deadlift: Expert Advice for a Stronger Lockout (MSN)

A Powerful Method for Increasing Squat Strength

The ability to transition from the squat's downward phase to the upward phase is often a major hurdle. This transition is scientifically understood through phases of muscle contraction: the stretch (eccentric), the pause (amortization), and the shortening (concentric). The amortization phase, where energy redirects from stretching to shortening, is critical, and it challenges the muscle's ability to generate force rapidly.

Main takeaway: Jump training helps with squats.

Training for explosiveness, commonly through plyometrics, aims to minimize the duration of the amortization phase. These exercises, such as box jumps and vertical jumps, encourage your muscles to respond swiftly and powerfully. Yes, squats help you jump higher. But jumps can also help you squat more.

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The Best Rep Ranges for Squats

The best rep range for squats depends on our training goal. If leg hypertrophy is the goal, then 6 to 12 reps for squats is the best rep range. If leg strength is the goal, then 1 to 5 reps for squats is the best rep range. However, we should also consider sets and load to control for total volume.

If muscle endurance is your goal, do 8-12 reps in 1 to 3 sets. If muscle growth and size are your goals, do 6-12 reps in 2 to 4 sets. If maximal strength is your goal, do 1-5 reps in 4 to 6 sets.

Asking a question this way is just a layman's way of talking about rep ranges. For more specific information, read the full article.

What Muscles Are Worked During a Squat?

Knowing the main squat muscles worked can help you optimize your technique and gains. When I'm helping athletes get a bigger squat, I try to teach a complete understanding of the movement's concentric and eccentric phases.

Certain muscles in the squat will work more or less depending on the range of motion, whether you're deep into the hole or driving through your sticking point, and which variation of the squat you're performing.

Here’s the short version:

• Quadriceps (top of thigh): Your quads work the hardest at the bottom of the squat. 

• Hamstrings (bottom of the thigh): Support glutes during hip extension.

• Core muscles (abs and obliques), specifically your erectors (back): Activated to prevent falling forward or flexing at the spine.

• Glutes (butt) and adductor magnus (inner thigh): Help extend your hips as you drive to standing.

• Upper back and lats: Support erectors and bar.

• Calves: Minor role at bottom of squat.

For more information, read the full guide.

Popular Video from Last Week

Here’s a video that people have been talking about over the past week. In case you missed it, you can participate in the conversation on YouTube.