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Progression Know How

Squat Patterns

If I could kill a word it would be “workout”.  People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements.  “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired.  It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow.   Our focus at Fenton Fitness is always on training or practicing movements.  The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better.  Our focus is on skill acquisition, not feeling tired.  Just imagine if we treated education the way we treat exercise.  Think of the difficulty of  learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult.  That would be crazy, yet that is more and more of what we see in the fitness industry.  In workouts, exercises tend to change just for the sake of changing.  In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks.  We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals.  Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.

Jeff Tirrell, CSCS, CSFC, Pn1

Squat Patterns:

Goblet Box Squat- Goal is 50% body weight down to a 12” box for 10 reps (if under 5’2” go to 10”, if over 6’ 2” go to 14” box)

Goblet Split Squat- Goal is 50% body weight for 10 reps/leg

Rear Foot Elevated Goblet Split Squat- Goal is 50% body weight for 10 reps/leg

Rear Foot Elevated Split Squat w/DBs at sides- Goal of 100% body weight for 10 reps/leg

One Leg Squat- Goal of 25% body weight down to 12” box for 5/leg (shorter or taller based off goblet box squat standards)

Front Squat- Goal of bodyweight for 10 reps

BB Back Squat- Goal of 1.5x bodyweight (women) or 2x bodyweight (men) for 2-5 reps

See video demonstration of these exercises here: https://youtu.be/vkrtWkNx8pg.