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http://articles.elitefts.com/training-articles/killer-front-squat-finisher/
articles.elitefts.com
http://articles.elitefts.com/training-articles/killer-front-squat-finisher/
1 of 3
31/10/2013 8:59 PM
http://articles.elitefts.com/training-articles/killer-front-squat-finisher/
I slammed my water, chalked, loaded the bar, and went to work. Unrack, ass to grass for one, stand up, re-rack, rest 15 seconds, and repeat. Sets one through four were relatively easy, but the volume and short rest periods were mounting. Sets five and six were a battle, and I increased my rest periods to about 30 seconds. During these sets, my lungs were battling to maintain oxygen equilibrium, and my upper back and core were fatiguing, especially deep in the squat. Staying tight while trying to fight the compressive forces of the barbell was a battle, and I narrowed my focus on keeping the elbows high and heels into the ground. If the elbows stay up, the legs will join them. Twenty-one reps with a 12RM in two or three minutes was as much fun as walking on broken glass at a Justin Bieber concert. Maybe less. Probably less. Fuck it. My mental bitching session ended with the beep of my stopwatch going off. I wrapped my fingers around the bar and my throat against the knurling and busted through set seven. Thirty seconds came and went in the blink of an eye. It was time for set eight. My legs were trembling and my chest heaving as I struggled for air and recovery. It was time for set eight. Chest up, butt out, big breath, drive the elbows high. Each rep was the only thing that mattered. Each single felt like its own set as I struggled for two or three large breathes after each rep and then held my air. The set must have taken forty-five to sixty seconds before I re-racked. It left me holding onto the barbell while I fought off my disappearing peripheral vision. I was toast. I took my thirty seconds rest and tried to set up for a nice set, but it wasnt happening. I waited two or three minutes and finished out the sets and then did ten reps in a back squat with the same weight, which was less than 50 percent of my 1RM. Overall, with the front squat, I took my 12RM and performed thirty-six total reps in three or four minutes time, a significant growth inducing training stimulus in a short time. My observations were as such: Seventy percent seemed to be a good load to provide a training stimulus. However, the stronger athlete may want to tinker this number down and play with different rep schemes. This provided a great battle both mentally and physically. Few things suck like doing a front squat when youre gassed. This was a good test of character. My quads and upper back were crushed for a few days, but I had a 72-hour break between my next training session. I suggest looking at your programming before implementing this method and increasing your peri-workout nutrition protocol to adequately recover. The overall workout was pretty shortunder forty-five minutes with a warm up included. This could be a great option when youre high on motivation but dont have time for training. I have yet to program this method into a microcycle, but it would be best used sparingly either for a few weeks at a time or an occasional test of physical and mental mettle. Use a spotter for obvious safety reasons. The motivation provided when youre pushing the limits from a quality training partner is invaluable. This was a great workout and intensity booster in my training. It provided both a great physical and mental challengetwo vital components needed for success. Sometimes the components of a workout that are spur of the moment or stray from the plan end up being the best workouts and provide a much needed reality check on how hard youre working. Try implementing this front squat finisher as a challenge or into a short microcycle to add some high density squatting to your program.
2 of 3
31/10/2013 8:59 PM
http://articles.elitefts.com/training-articles/killer-front-squat-finisher/
3 of 3
31/10/2013 8:59 PM