SquatStrong: A Revolutionary 6 Week Program to New Prs and Higher Performance
By Cam Birtwell and Lucas Parker
2.5/5
()
About this ebook
Related to SquatStrong
Related ebooks
Ultimate Olympic Weightlifting: A Complete Guide to Barbell Lifts—from Beginner to Gold Medal Rating: 0 out of 5 stars0 ratingsThe Juggernaut Method 2.0: Strength, Speed, and Power For Every Athlete Rating: 4 out of 5 stars4/5Doug Briggs Strength, Speed, & Agility Book 2016: Get Strong, Get Fast, And Get Agile Rating: 0 out of 5 stars0 ratingsThe Snatch: Weightlifting's Mystery Lift Rating: 0 out of 5 stars0 ratingsBook of Programmes for the Team Sport Athlete; Size & Strength Rating: 0 out of 5 stars0 ratingsStrength Training Thresholds: The Key to Consistent Strength Gains Rating: 4 out of 5 stars4/5Military Cross Training: Workouts from Beginner to Ballistic Rating: 5 out of 5 stars5/5Slingshot Past Your Training Plateau Rating: 5 out of 5 stars5/5Kettlebell Circuit Training: Hardcore Kettlebell Workouts Rating: 3 out of 5 stars3/5CrossFit: Barbell and Dumbbell Exercises for Body Strength Rating: 4 out of 5 stars4/5Musclegate: The New Science of Gaining Muscle Faster: An Essential Guide For Coaches, Personal Trainers, and Bodybuilders Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Running Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Gymnastics Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Football Rating: 5 out of 5 stars5/5101 High-Intensity Workouts for Fast Results Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Rugby Rating: 4 out of 5 stars4/5HIIT Workout For Beginners - How To Use HIIT Workouts To Burn Fat And Improve Performance Rating: 0 out of 5 stars0 ratingsViking Warrior Conditioning: The Scientific Approach to Forging a heart of Elastic Steel Rating: 4 out of 5 stars4/5The Ultimate Guide to Weight Training for Wrestling Rating: 5 out of 5 stars5/5Jump Rope Workouts: Cardio fitness for increased stamina, lean muscle building and fat burning Rating: 5 out of 5 stars5/5CrossFit Rating: 1 out of 5 stars1/5The Athlete's Ultimate Guide to Kettlebell Training: Improve speed, agility, power, balance and performance Rating: 0 out of 5 stars0 ratingsTactical Barbell II: Conditioning Rating: 5 out of 5 stars5/5Rapid Weight Loss with HIIT (High Intensity Interval Training) Rating: 0 out of 5 stars0 ratingsThe Total Kettlebell Workout: Trade Secrets of a Personal Trainer Rating: 5 out of 5 stars5/5Mastering the Rep: Keys to Elite Conditioning Rating: 0 out of 5 stars0 ratingsSummary of K. Black's Tactical Barbell II Rating: 0 out of 5 stars0 ratingsThe Ultimate Guide to Weight Training for Hockey Rating: 0 out of 5 stars0 ratings
Bodybuilding & Weight Training For You
Weight Training For Dummies Rating: 5 out of 5 stars5/5Body Recomposition for Women: A Beginner's 4-Step Guide, with a Sample Workout Schedule Rating: 0 out of 5 stars0 ratingsBodybuilding Nutrition: Training, Nutrition, & Genetics Rating: 4 out of 5 stars4/5How To Powerlift For Beginners: Your Step By Step Guide To Powerlifting For Beginners Rating: 0 out of 5 stars0 ratingsHow to Burn Belly Fat: 37 Fitness Model Secrets to Burn Belly Fat, Get Lean, and Build a Rock-Solid Core Rating: 4 out of 5 stars4/5Weight Lifting For Women: The Strong Woman -The Perfect Workout Plan For Women To Build A Strong Female Body With Strength Training Rating: 0 out of 5 stars0 ratingsWorkout: 33 Best Science-Based Workout Hacks Rating: 4 out of 5 stars4/5Beastmode Calisthenics: A Simple and Effective Guide to Get Ripped with Bodyweight Training Rating: 0 out of 5 stars0 ratingsThe New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis Rating: 5 out of 5 stars5/5How to Gain Weight and Build Muscle for Skinny Guys: 30 lbs of Meat Rating: 4 out of 5 stars4/5The Total Dumbbell Workout: Trade Secrets of a Personal Trainer Rating: 4 out of 5 stars4/5The Ultimate BodyWeight Workout : 50+ Body Weight Strength Training For Women: The Blokehead Success Series Rating: 4 out of 5 stars4/5How to Build Muscle the No Nonsense Way Rating: 5 out of 5 stars5/5How to Build Muscle with High Intensity Workouts Rating: 3 out of 5 stars3/5Spartan Warrior Workout: Get Action Movie Ripped in 30 Days Rating: 4 out of 5 stars4/5Healthy Meal Prep Cookbook for Beginners: Weekly Recipe Plans for a Healthy Living and Weight Loss Rating: 0 out of 5 stars0 ratings101 Get-Lean Workouts and Strategies Rating: 0 out of 5 stars0 ratingsStrength Training Secrets: The Best Tips and Strategies to Getting Stronger Rating: 3 out of 5 stars3/5The Weight Training Diary Rating: 5 out of 5 stars5/5Training and Eating the Vince Gironda Way Rating: 4 out of 5 stars4/5The Tao of Wing Chun: The History and Principles of China's Most Explosive Martial Art Rating: 0 out of 5 stars0 ratingsThe Hardgainer Solution Rating: 4 out of 5 stars4/5Strong Like Her: A Celebration of Rule Breakers, History Makers, and Unstoppable Athletes Rating: 5 out of 5 stars5/5
Related categories
Reviews for SquatStrong
3 ratings1 review
- Rating: 3 out of 5 stars3/5ok estoy leyendo el libro ahora termino de leer si
Book preview
SquatStrong - Cam Birtwell
Copyright © 2014 by Cam Birtwell, Lucas Parker, Podium Sports Conditioning Ltd and WODStrong Enterprises.
All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the author, addressed Attention: Permissions Coordinator,
at the address below.
Cam Birtwell
podiumstrength@gmail.com
www.podium-sc.com
Twitter: @PodiumSC
Lucas Parker
toqueluc@gmail.com
Twitter: @toqueluc
Book Layout ©2013 BookDesignTemplates.com
SQUAT STRONG/ Cam Birtwell, Lucas Parker —1st ed.
ISBN 978-0-0000000-0-0
ISBN: 9781483537450
Contents
Chapter 1 - Why Squat?
Chapter 2 - Structure of the Program
Chapter 3 - The SquatStrong Prescription
Chapter 4 - Filling in the Training Week
Appendices
A. Equipment for Squatting
B. Experiences with other Squat Programs
C. Quick and Dirty Squat Mobility
About the Authors
SquatStrong is dedicated to those who choose not to be ordinary. To those who choose challenge over comfort and who seek to expand their physical capacities with full hearts and open minds.
Thank you to Michelle for being supportive of me and my misfit ways.
-Cam
Thank you to my dad, for teaching me how to sprint, do pushups, and tackle people and problems.
-Lucas
CHAPTER 1
Why Squat?
The squat has frequently been called the king of exercises
by bodybuilders, athletes, and strength coaches alike. It is at the same time respected and feared by those who know its true power. Why though is the squat the king and not, say, a deadlift, lunge or leg press? What is it about the squat that sets it so clearly apart from any other lower body strength movement?
Well, the answer is remarkably simple – there is no other exercise that targets the lower body so completely while also requiring great postural strength.
Deadlifts are undoubtedly and amazing exercise, but don’t challenge the legs through enough knee flexion to fully engage the quads to the degree that squats do. Lunges are also challenging but by virtue of being a single leg movement, the total loading isn’t sufficient to make large leaps in strength. Leg presses, well… they’re not even in the same ballpark in terms of trunk stability since you’re sitting down the whole time!
Can you get strong without squatting? Definitely. Will you maximize your lower body strength and athletic potential without squatting? Not likely. The reason being is that the squat benefits physical development and athleticism through two powerful pathways – the transfer of squat strength to other lifts and athletic movements, and its ability to stimulate large amounts of muscle mass and neuroendocrine response.
Transfer
The majority of people who squat do so with another purpose in mind. They may want to increase their sprinting speed, create a larger buffer for standing up from a clean, or be able to jump or throw farther. They may also