MENTAL TOUGHNESS – SQUAT

Intention: Using tempo to create power in the loaded squat pattern.

Prep: Quad, Adductor release, Lat, Pec, trap release. Dead bugs slow to activate the abdominals, SL band Glute activation, squat noodle to find out what is tight, Hip release/ calf release if necessary.

**Athletes can use BB back squat or front squat or DB standard, front rack or goblet squat, as long as the tempo is adhered to.

Beginners (3 X 8-10) stick with light goblet squat focussing on form, depth and tempo.

Athletes will have a weight in there books for a set of 5 reps. Use the tempo in the warm up sets, coaches be strict with this, its important.

3 sec down, 1 sec pause at depth holding full tension, explode up, 0 sec at top, go straight into the next rep. If athletes cannot stay strict to this tempo, lighten the load. All reps should be at this tempo. If all reps look/feel really good, add load.

3 sets – for power / strict tempo
A1) BB or DB Squat X 5 @31X0 2 min rest
A2) DB Lat pullover for range X 8-10 (moderate weight)

B) Mental Toughness – EMOM 20

**Athletes should get 10-15 sec rest at the end of each minute in the beginning rounds and fight for this time as the emom gets into the later rounds, encourage athletes to use their new found power in every rep

1. KB Squat Clean x 10 (KB explosive DL) 

2. DB Push Press x 16 (DB incline bench press)

3. Burpees CTG x 8 (bench burpees x 16)

4. Alt DB Box step ups 16″ x 16