Competition Day – Squat

Intention: Find your 7-8 RPE and stick with it for all sets. Focus on tension at depth. Coaches, explain A series warm up and write on board so they are clear. Give them mobility to do in their rest e.g. frog, pidgeon, calf stretch.

Prep: Squat depth mobility, adductor rock backs, thread needle, 1/2 kneel DB weight shift, practice squat with stick 3-points on back. Prep for jumping, pogos, high knees, karioka.

5 sets (cap time at 20 mins)

A) BB back squat x 5 at 3110 (rest 2-3 min)
Warm up:
1. empty BB x 10
2. add load x 8
3. add load x 6
start 1st working set – all sets at the same heavy weight (working 7-8 RPE)

beginners 3-4 sets of 8-12 reps – practice the technique

B) Ladder – start at 2 reps, add 2 each round (15 min cap) – who can get the highest reps in 12 mins???!!!

Box jumps
DB push press
Ski jumps
DB hang cleans

C) Squat recovery – trigger ball glutes, roller ITB/TFL, KB calf release