Member Navigation

Quick Start

FAQ's

Contact Dr. Seedman

Strength Emphasis & Lower Reps

- Full Body Emphasis -

See Exercise Details

**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
SEE BELOW FOR YOUR DETAILED WORKOUT WALKTHROUGH

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Back Squats Cluster Sets	#1,#2,#3	3	1+1+1 (See Notes)	See Notes	8-10	5"

Read About Exercise

OPTION #1

Note: Choose a weight you can hit for 4-5 reps, perform 1 rep, rest 20-40 sec, repeat 3x total for a total of 3 total reps per set

The VISRE protocol is one an advanced yet highly effective form of eyes closed training. Visual referencing (even when the eyes are closed via the snap shot effect) is something humans tend to over rely on when it comes to movement. The goal is learning to maximize sense of feel & kinesthetic awareness.

Although eyes closed training helps with that, most individuals subconsciously take a snap shot of their surroundings just before closing their eyes & continue to reference it throughout the set. Because all humans have ocular dominance as they favor one side, this ends up producing faulty a referencing map that impacts our movement. By turning our body so that we have no frame of reference for what is straight helps the lifter tune out their surroundings & visual referencing & focus purely on sense of feel.

From a visual perspective, the squat pattern is quite simple. However, neuromuscularly and biomechanically it’s actually very complex. As a result it requires a number of precisely executed components to lock the movement in. Some of these include the following:

Set the hips back without bending over
Spread the knees apart but not excessively
Keep a neutral spine while maintaining a very slight natural curvature of the back
Squat somewhere between 90 degrees and parallel (i.e. don’t collapse or go ATG)
Pull yourself into the bottom position rather than allowing gravity to push you down
Brace the core and tense your abs
Keep the chest out without hyperextending the back
Screw the feet into the floor by pushing slightly more to the outside of the feet
Keep the feet relatively straight and aligned with the each other
Pull the bar into your back by activating your lats
Keep the head neutral (i.e. don’t look up but don’t let the head drop)
Maintain maximal full body tension each and every rep
Move in a perfectly vertical fashion without shifting horizontally
Load each leg as symmetrically as possible without favoring one side

Bear in mind this list is not all-inclusive and only represents a small fraction of the important biomechanical and physiological components of a proper squat. With that said, dialing in your squat form should be straightforward right?

Yeah I thought so. In fact, trying to learn and apply each and everyone of these cues can feel beyond frustrating and quite frankly impossible even for seasoned iron game warriors let alone newbie lifters.

Furthermore every individual is different so the optimal set of cues will need to be precisely customized and frequently adjusted on a consistent basis. Anyways, you can see how mastering your squat can be a loosing battle from the get go.

So how the heck does one actually learn to squat properly without going through an exhausting myriad of endless cues? Furthermore to what degree does one emphasize each cue since we never want to over cue someone to the point that they shift too extremely into the opposite direction (i.e. overspreading the hips or excessive hip hinge mechanics.). In other words how much do you emphasize each cue so that each of them is carried out to the proper degree?

The answer lies in simply performing precisely and methodically executed eccentric isometrics. Now I’m not talking about simply collapsing down into the bottom of a squat, then pausing for a few seconds while you mindlessly hang out on your tendons and ligaments. In fact, that’s a bastardized version of an eccentric isometric and will in no way do anything to improve your squat mechanics not to mention your strength or muscular development.

Instead I’m talking about performing the eccentric isometric with painstaking attention to sensory signals and proprioceptive feedback using Jedi-like focus and warrior-like intensity. In simple terms that means performing a slow and controlled eccentric while staying incredibly tight then pausing in the naturally stretched position while attending to as much somatosensory feedback as possible.

For additional movement mastery, perform them using a more extended eccentric isometric protocol. This is done by emphasizing the eccentric and extending the pause even longer in order to feel each and every physiological element and reinforce optimal positioning. Watch the video tutorial to see this concept in action.

OPTION #2

Although there are dozens of areas of research as well as scientifically-based practical application methods demonstrating 90 deg (slightly above parallel) is optimal range of motion for humans not just on squats but on most loaded movement patterns, one area that’s particularly interesting deals with the feet & ankles.

In order to keep the feet & ankles maximally engaged & without compromising firing or recruitment in the lower/ankle leg complex this requires using 90 deg joint angles. Going deeper literally begins to sacrifice foot & ankle activation which in turns negatively impacts the entire kinetic chain including recruitment in the glutes, quads, & hamstrings.

That’s one of the reasons why I like to use the Bridge the Gap protocol on squats as the lifter can feel how going deeper than 90 will cause the arch to begin to relax an collapse & will be impossible to maintain maximal foot & toe grip.

As a strength coach, a majority of the foot & ankle issues I witness particularly among higher level athletes falls into the category of flat feet, fallen arches, ankle pronation, valgus ankle collapse, & poor toe gripping mechanics. The “bridge the gap” protocol addresses this head on as the individual is forced to produce an arch in their foot & grip the daylights with their toes since they have zero arch support.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Foam Roller Plank Ab Walkout (Roam Roller Optional)	#1,#2,#3	3	1-2 rollouts per leg	60-90"	8-9	N/A

Read About Exercise

OPTION #1

NOTE: If you don't have access to a foam roller simply perform this movement with your hands moving forward and then backwards on the ground.

This is one of the most intense core exercises you’ve ever performed not to mention one that torches your upper body. Besides crushing the entire core & abdominal musculature it also taxes the lats, shoulders, chest, shoulder stabilizers, & smaller muscles around the lumbopelvic hip complex. In addition, there’s significant anti-rotation and rotary stability component involved.

That’s because ab walkouts already involve a significant level of rotary stability due to the alternating single arm nature of the exercise.

However, because of the substantial instability and volatility of the foam roller each step forces the core & lumbopelvic hip complex to work overtime to lock the movement in. Besides increasing instability & requiring higher levels of motor control & strength, the foam roller further increases extension forces acting on the spine even compared to normal ab walkouts as the foam roller essentially wants to roll out & away from you throughout.

Simply, the combination of moving into a long lever plank while keeping your hands steady on a foam roller creates incredibly high levels of extension forces on your spine, hips, & torso all of which you must resist by firing the daylights out of your core & abs. Start with double leg before progressing to double leg.

OPTION #2

Single Leg Bear Crawl Plank on Small Unstable Kettlebells is a simple yet very effective core exercise that also has excellent transfer to running & sprinting mechanics.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Box Jumps Eccentric Isometrics	#1,#2,#3	3	2-3 per side	90"	7-8	2"

Read About Exercise

OPTION #1

Want to know one of the key secrets for maximizing jump performance??? Work on jumping and landing mechanics with deconstructed eccentric isometric jumps.

By breaking the movement down into individual segments (particularly the box jump portion) this helps the athlete to hone in on their form as they are essentially doing an eccentric isometric jump position which allows them to fine-tune their body mechanics before jumping onto the box. The EI allows them to use their arms to drive their hips into the optimal position without feeling rushed or sloppy. In addition this protocol eliminates momentum & teaches the athlete how to produce power from a dead stop position, which can be invaluable for speed & power training.

You’ll also notice the reverse depth drop/drop catch which is much easier on the knees than the standard depth drop (moving forward) as the hips are able to sit back more and absorb more force with less anterior/forward knee drift.

Depth drop/depth jump variations are some of my favorite protocols for teaching athletes how to absorb force & efficiently decelerate as it forces the athlete to turn on all available muscle fibers rapidly. In other words this deals with rate of deceleration similar to rate of force production. Landing mechanics and landing efficiency are some of the most underrated yet also most critical components for athletes not only for speed & power but for injury prevention.

Also notice the lack of shoes. This is something I practice repeatedly with my athletes as barefoot conditions combined with high impact teaches the muscles around the feet, ankles, & toes to fire properly which is critical for athletic performance & injury prevention.

OPTION #2

The double longitudinal foam roller glute bridge is one of my favorite glute & hip isolation drills for cleaning up glute bridge & hip thrust form. Most individuals have aberrant form on glute bridges & hip thrusts often favoring one side not to mention having poor alignment & allowing significant external rotation of the feet & hips rather than keeping perfectly straight & neutral alignment. These help remedy that as they’re sensitive to mediolateral deviations & asymmetrical loading.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Pendlay Rows from Elevated Blocks or Safety Pins	#4,#5,#6	4	5,4,3,2	90"	9-10	2-3"

Read About Exercise

OPTION #1

The Pendlay row is a great rowing variation that crushes the upper back and lats as you row the weight from a deadstop position from the floor. Unfortunately this ends up being 4-7 inches too deep for most folks and ends up placing excessive strain on the low back and hips. Elevating the barbell on blocks or on pins in a squat rack helps resolve this while still producing the same benefits from the classic Pendlay Row.

OPTION #2

The oblique sling single leg RDL & cable row is one of my favorite oblique sling sport specific movements that addresses strength and motor control throughout the posterior chain as well as the core and hip flexors.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bench Press Cluster Sets	#4,#5,#6	3	2+2+2 (See Notes)	See Notes	9-10	2-3"

Read About Exercise

NOTE: Choose a weight you can hit for 4-5 reps, perform 2 reps, rest 20-40 sec, repeat 3x total for a total of 6 reps per set.

Unless you’re going to be competing in a powerlifting meet in a few weeks, you’re probably better not touching the barbell to your chest on bench press. Instead I recommend performing 90 degree eccentric isometrics. This is as topic I go over extensively in my book Movement Redefined.

No, there is not a single research study specifically proving what optimal ROM is one way or another & there likely never will be. However if we examine the research regarding structural physiology, biomechanics, & neuromuscular physiology, all signs point to 90-deg as being optimal when it comes to heavy loads & high impact. Besides saving the joints, I’ve found 90-deg eccentric isometrics to be superior not only in terms of their therapeutic benefit but also for increasing functional strength & size as well as power & proprioception. This is true not only of the bench press but just about every other compound movement including squats.

Additionally I’ve found them to be far superior for maximizing mobility. Yes, you read that correctly!!!!! Limiting ROM to 90-deg (the optimal end range for high load/impact activities) actually promotes increased mobility & ROM. In contrast, performing movements well in excess of 90-deg is oftentimes the very thing that ends up limiting mobility & flexibility as the exaggerated positions often end up gradually producing chronic inflammation over time and inflammation is the very thing that limits our mobility.

You’ll also notice more powerlifters using limited ROM movements in their training such as floor press, board press, pin press, Spotto press, & partials not to mention above parallel box squats. Coincidence? I think not.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bulgarian Split Squat Lunges (Hanging Band, Back Foot on Stability Ball, or Back Foot on Bench)	#4,#5,#6	3	4-6 per side	90"	8-9	2-3"

Read About Exercise

NOTE: If you don't have access to a hanging band simply place your back foot on a stability ball or bench.

The eccentric isometric lunge is one of my go-to lunge variations not only for building lower body strength and size but also for improving mechanics, stability, and movement quality. To get the most out of your lunges & split squats, here are 10 TIPS!!!

Slow them down
Use brief or extended eccentric isometrics
Dial in your alignment
Aim for 90 deg mechanics
Keep the hips back (slight hip hinge)
Don’t let the front knee drift in front of the toes
Brace your core
Keep a neutral spine
Do them barefoot or in socks to maximize activation up the kinetic chain
Don’t aim for high quantity of reps but aim for high quality reps.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Pullups Cluster Sets	#7 & #8	3	2+2+2 (See Notes)	See Notes	8-10	2-3"

Read About Exercise

NOTE: Choose a weight you can hit for 4-5 reps, perform 2 reps, rest 20-40 sec, repeat 3x total for a total of 6 reps per set.

Performing pull-ups with chains hanging from the upper shoulders and neck is a great variation for teaching proper pullup mechanics. This specific variation tilts the lifter back to a slightly greater degree than normal pullups thereby emmphasizing proper shoulder mechanics. Most lifters try to stay too upright when performing pullups. This variation teaches you to lean away from the bar which is ideal.

See Exercise Details

EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Barbell Press Cluster Sets	#7 & #8	3	2+2+2 (See Notes)	See Notes	8-10	2-3"

Read About Exercise

NOTE: Choose a weight you can hit for 4-5 reps, perform 2 reps, rest 20-40 sec, repeat 3x total for a total of 6 reps per set.

The eccentric isometric overhead press using 90 degree joint angles is my go-to method for performing barbell military presses. That’s because the 90-degree angles combined with the eccentric isometric hold maximizes intramuscular tension, overload, body mechanics, motor unit recruitment, and proprioception (sense of feel), while also minimizing stress to the joints and connective tissue.

If you’re sick of beating-up your shoulders, elbows, neck, and low back from traditional military presses, try these ASAP as shown here by GSP sponsored collegiate football player and NFL & CFL prospect Bryce Bartlett. Make sure to have a natural elbow tuck on the eccentric, while bracing the core but also allowing ample levels of t-spine extension. A slight extended wrist is acceptable as it may be more natural for some athletes.