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Heavy/Intense Squat Workout

- Squats Emphasis -

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WORKOUT SUMMARY (+ CLICK TO ENLARGE)
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbell Squats (Low or High Bar)	#1,#2,#3	6	6,5,3,2,1,8	2-3 minutes	9-10	2-3"

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OPTION #1

Comparing ass-to-grass (ATG) and parallel squats is one of the more heavily debated issues in the strength and conditioning industry. Having employed both techniques in my own training and that of my clients as well as researching the neurophysiology and biomechanics of each, I can tell you that squats at 90 degrees or parallel beat ATG squats in nearly all circumstances no matter the individual differences or training goals. Read in depth about proper squat form HERE.

OPTION #2

Now you’ll notice the eyes-closed VISRE protocol Taylor uses here which stands for Visual Imagery Spatial Referencing Elimination. The reason this is so effective is that individuals still rely on vision even when their eyes are closed. Allow me to explain.

Although eyes-closed training is incredibly effective, I’ve noticed one primary issue over the years. That is, individuals still rely on vision even when their eyes are closed. Makes sense right? Yeah, I didn’t think so. Allow me to explain.

When an individual closes their eyes, whether they realize it or not, they end up taking a snapshot of their surroundings and storing it in their memory as a means of spatial referencing and visual imagery orientation. Throughout the set they continue to refer back to this mental spatial map as a means of controlling their body in space. So while they may not be directly using their sense of sight via the ocular system during the set they’re still relying on elements of visual feedback as a reference. Unfortunately this can be disadvantageous for several reasons each of which builds upon the next.

Read more about the reason for eyes closed and why Taylor walks away from the rack at an agle at the following: https://www.advancedhumanperformance.com/blog/eyes-closed-training-for-strength-performance-function

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Single Leg Squat Front Curled Method (Barbell or Earthquake Bar)	#1,#2,#3	5	3-5 per side	60"	8-9	3"

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OPTION #1

This next exercise is a single leg squat front curled method that can be done with either a standard barbell or earthquake bar. Several key notes includes:

Notice I don’t aim for excessive range of motion but instead hit approximately 90 deg joint angles at the knee & hip. And yes it’s approximately 90 deg when you examine the more extreme tibial inclination associated with single leg squats.
The front curled squat position is one of my go-to squatting protocols for 7 reasons including its very natural, comfortable, & user friendly position. Read full article at https://www.advancedhumanperformance....
The hanging band technique is a form of oscillating kinetic energy that provides unpredictable oscillations & perturbations via chaotic energy that the individual must learn to stabilize & control by dialing in their body mechanics from head to toe. When combined with single leg variations the level of motor control & precise execution must be spot on to maintain balance.
Notice the brief eccentric isometric protocol. Eccentric isometrics are the single most effective training method I know of not only for improving body mechanics due to the enhanced sensory feedback from muscle spindles & other proprioceptive mechanisms but also for maximizing strength, hypertrophy, power, athletic performance, & joint health.

OPTION #2

The single arm barbell suitcase jump squat is not only a great exercise to improve your vertical jump & power output but its also an excellent core stabilization exercise and grip drill.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bear Crawl Bird Dog Plank On Forearms	#1,#2,#3	3	10" per side (repeat 2 times)	1-2 minutes	8-9	N/A

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If you have a history of low back pain, hip issues, shoulder instability, or weak core muscles, these are a must.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Barbel Lunge with Knee Drive Into Single Leg Jump & Eccentric Isometrics	#4 & #5	3	3-5 per side	60-90"	8-9	2-3"

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OPTION #1

Looking for an exercise that improves your running mechanics, enhances mobility, improves speed and power, & enhances jumping performance? Try this eccentric isometric reverse lunge to jump with knee-drive combo. Notice how they maintain a slight forward lean & hip hinge on the lunge phase which represents ideal lunging mechanics for any lunge variation. Once they lock the eccentric isometric into position (1-3 sec) and feels for the most stable & strongest mechanics they explodes out of the lunge by loading their front leg while simultaneously driving with the opposite knee.

In addition notice how they focuses on landing on one leg briefly (sticking the landing) to teach unilateral force absorption - a critical aspect of speed, power, & performance.

You’ll also observe how they don’t collapse and go past 90 deg at the bottom but instead aim for optimal mobility & optimal ROM not maximal ROM. In fact maximal ROM and optimal ROM are rarely the same as max ROM simply demonstrates where your mobility boundaries are & rarely provides a therapeutic stimulus. Remember 90 deg is optimal for strength, power, muscle function, athletic performance, joint health, & yes even muscle mass & strength.

Use slow eccentric isometrics to find the 90 deg position as your body instinctively knows where it is.

Finally notice the use of the dorsiflexion throughout which is another subtle yet highly critical coaching cue and technique pointer. And pay no attention to Marquell Beckwith and Jackson Boyd as they were supposed to be doing a single leg balance drill but ended up resorting to some tomfoolery.

Try performing several sets of 3-5 reps using a load approximately half of your bodyweight or 25% of the weight you would use for a max set of lunges.

OPTION #2

Bulgarian Squat Jump with Arm Drive shown by NFL athlete Chris Carson demonstrating insane explosive power output: Focus on using the arms to produce power from the hips & legs since the oblique slings (opposite arm & leg) work in unison to drive the sprinter/contralateral firing patterns.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
RNT Kettlebell RDL	#4 & #5	3	5	2-3 minutes	8-9	2-3"

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Want to master your hip hinge? Try this simple yet incredibly effective ECCENTRIC ISOMETRIC RDL as shown by my awesome client Eric McIntyre as he uses reactive neuromuscular training component (RNT) in the form of horizontal band resistance. There are several reasons why this is so effective for mastering the hip hinge and RDL.

First a kettlebell RDL is one of the most simple and user friendly variations for mastering the hinge. That’s because the weight naturally hangs between the legs allowing the lifter to keep the weigh pulled back and closer to their center of mass. This is something I use to this day even for my own body whenever I’m looking to groove that perfect hip hinge position.

Secondly, the RNT component helps reinforce intense lat activation as anything less will cause the band tension to pull the kettlebell away from the lifter. Understanding how to flex the lats and keep the load close to the body when performing hip hinge movements and RDL’s is absolutely critical. Without proper lat activation the weight will drift away form the torso placing exponentially greater stress on the low back and spine.

Third, utilizing RNT in the form of horizontal band resistance helps to insure that the lifter sits back to the heels and loads the glutes and hamstrings rather than leaning forward. If the lifter doesn’t sit back the intense band resistance will pull them out of position.

Lastly, the eccentric isometric protocol (slow eccentric followed by a several second pause in the stretched position), not only engages the targeted musculature to a greater degree but it helps the lifter fine-tune their body positioning and movement mechanics by maximizing proprioceptive feedback and kinesthetic awareness. Read about proper hip hinge and RDL technique HERE.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Back Extension Rows	#6 & #7	2	6	60-90"	8-9	2"

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The back extension row is an awesome movement for crushing the entire posterior chain from head to toe and working all of the postural muscles. It's also an incredible exercise for increasing strength and size in the entire upper back and lats. Although most individuals use this is a lighter accessary movement, as long as you use proper form you can actually load this movement with heavy weight and create substantial overload.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Squatting Cable Chest Press	#6 & #7	2	5 per side	2-3 minutes	9-10	2-3"

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The squatting chest press is perhaps the single most intense and physically demanding chest exercise I’ve ever performed.Although these look relatively simple, I assure you that literally every muscle from head to toe will be firing with near maximal effort to lock these in. In fact, after each set not only will you likely be seeing pink elephants but you probably will have a difficult time determining whether your chest, core, or quads are more exhausted. Think of this as a total body pressing exercise that also happens to work the upper body pressing musculature.

The athletic squat stance position using multiple 90 degree joint angles also has tremendous carryover to athletic performance and sprinting performance particularly because the lifter will be forced to stay on the balls of their feet with a natural forward torso lean.

There’s also a tremendous level of balance and full body stabilization required here. If you’re shoulders protract and round over, your body will fall forward. If you lose core tightness or allow your elbow to drift significantly past the plane of your torso beyond a 90 degree joint angle, the weight will pull you backward. To maintain balance and keep everything dialed in you’ll essentially be forced to maintain multiple 90-degree joint angles throughout the body with perfect spinal alignment and full body tension. Read more about proper squat depth here.

Additionally I found that unless you employ an eccentric isometric protocol it will be nearly impossible to perform these. As a result this further dials in the lifter's body mechanics since eccentric isometrics do wonders for enhancing proprioception, kinesthetic awareness, motor control, and body mechanics.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Underhand Grip Squatting Lat Pulldown	#8 & #9	2	6 per side	60-90"	8-9	2-3"

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OPTION #1

Although pullups and chin-ups, and variations thereof, are my go-to vertical pulling exercises for my clients and myself, I periodically like to employ lat pulldowns. That’s because the lifter can deload the movement easily and focus purely on upper body mechanics without worrying about the lower extremities. In fact, when it comes to cleaning up vertical pulling mechanics, lat pulldowns are my go-to exercise, as they’re much easier to correct and improve than pullups. However, once the athlete has mastered their mechanics on pulldowns, it has tremendous carryover into their pullups and chin-ups. Besides cleaning up vertical pulling mechanics, lat pulldowns can also provide a slightly unique and different stimulus than pullups thereby promoting functional strength and hypertrophy when periodically employed in one’s training routine.

With that said, most lifters, including many coaches and trainers, butcher their lat pulldowns by using aberrant mechanics and dysfunctional positions. As a result, not only do they disrupt their glenohumeral joint mechanics, wreaking havoc on their shoulder joints and posture, these faulty mechanics tend to alter their pullup technique as well. While a basic lat pulldown can be effective to re-set the lifter's form and hone in on their problem areas, one unique lat pulldown variation I’ve been using over the past 2 years that has a tremendous impact when it comes to enhancing vertical pulling mechanics is the squatting lat pulldown.

In fact, this is something I use roughly once every 10-14 days with clients as I’ve found that the squatting lat pulldown has multiple benefits not only in terms of cleaning up vertical pulling form and upper body mechanics, but also for stimulating significant growth in the upper back and lats. Here are several of my athletes and clients including NFL quarterback Taylor Heinecke, Leslie Petch, Ben Lai, Ike Onike, and Erin English showing some unique variations.

To perform the squatting lat pulldown, position yourself under a cable pulley station (typically one that has a slight overhang and is used for tricep pressdowns) or pulldown station. From there simply grip the lat pulldown bar then pull yourself into the squat position. Perform your lat pulldowns while holding this double 90-degree squat hold throughout. Sounds simple in theory but in reality these are undoubtedly the most intense lat pulldowns you’ll ever perform.

With that said, here are 10 reasons why you should include squatting lat pulldowns in your training routine.

Eliminates excessive range of motion in the bottom-contracted position of the lat pulldown. Most lifters pull significantly past 90 degrees on lat pulldowns (mid face height), which minimizes lat activation and increases tension to the shoulder joint. Fortunately, the squatting lat pulldown remedies this issue as pulling too low will actually cause the body and hips to sink towards the floor rendering the lifter unable to hold the optimal 90-90 squat. This also reinforces the same proper ROM for pullups.
Eliminate excessive ROM at the top stretched position of the lat pulldown. Similar to the contracted position, most lifters allow the load and gravity to pull their shoulders excessively high at the top position (over-elevation) thereby placing strain on the tendons, joints, and connective tissue of the shoulders and elbows. Proper positioning in the top of a lat pulldown involves complete extension with the arms while also keeping the shoulders and scapula semi-packed. Fortunately, the squatting lat pulldown also provides the perfect cue here. If the lifter allows the shoulders to be pulled too high, this causes the whole body to be pulled out of the squat position.
Eliminates momentum and jerky motions. Using excessive momentum will make it literally impossible to hold your squat position. As you notice in the video with my clients and I performing the different variations, the rep cadence is quite slow and controlled throughout. This is out of pure necessity as anything less will make it impossible to hold the squat and control the load. In fact, most of the variations require eccentric isometrics to be employed in order to maintain control of the exercise. Note: The combination of points #1, 2, and 3 create unbelievably high levels of intramuscular tension to the lats and upper back making the squatting lat pulldown an effective choice for building functional strength and mass.
Reinforces a tight core while minimizing lumbar extension. A very common problem on lat pulldowns and pullups is using excessive low back arch. This is literally impossible to do while performing squatting lat pulldowns as the anterior core must be aggressively engaged throughout.
Reinforces t-spine extension and eliminates rounded shoulder syndrome. Any shoulder rounding, internal rotation, or poor postural mechanics will make it nearly impossible to perform these with any semblance of motor control.
Grooves a proper 90-90 squat position. A proper squat for any human involves approximately 90 degree joint angles at both the hip and knee joints. The squatting lat pulldown is not only conducive for learning this, the movement essentially has to be performed in that position in order to be able to handle any significant loading. Read more about proper squat form and depth here.
Teaches the athlete how to pull themselves into the bottom of a squat. Learning to pull yourself into the 90 degree position of a squat via co-contraction of reciprocal muscle groups is a critical component of a squat or any movement for that matter. In order to move into the squat and hold it throughout, the lifter will be required to aggressively fire their hip flexors and hamstrings as a means of pulling themselves into the squat. This does wonders for cleaning up squatting technique and lower body mechanics.
Requires the athlete to produce full-body tension. The squatting lat pulldown literally forces the lifter to remain incredibly tight from head to toe and eliminate energy leaks. This has a tremendous impact not only on vertical pulling motions but on every other compound movement as it reinforces full body tension and enhanced spinal rigidity.
Provides and numerous options and variations. The squatting lat pulldown is one of the most versatile and adaptable vertical pulling movements there is. The lifter can essentially use the basic squat hold or progress to a more advanced single leg squat hold. Each variation has its own unique attributes and benefits.
Helps improve lower body alignment. This is particularly true of the single leg and/or single arm variations as the rotational forces require the lifer to maintain perfect body alignment from head to toe as anything less will cause the torso to rotate and twist. This has a tremendous impact on the entire kinetic chain including upper body posture as well as foot and ankle alignment.

OPTION #2

Here's a great posterior chain exercise shown by my awesome client Leslie that blasts the glutes, lats, upper back, triceps, core, hamstrings and more with this single leg reverse underhand grip straight arm lat pulldown. The reverse grip helps dial in your form and it prevents internal rotation at the shoulder joint which is a very common problem during straight arm pulldowns.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Landmine Squat and Overhead Shoulder Press	#8 & #9	3	4-5 per side	2 minutes	7	2"

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The landmine squat and landmine overhead press are 2 of my favorite drills. Here's a great way to combine them to blast your lower body and upper body simultaneously in one brutally tough yet functional overhead squat and press exercise. Focus on bracing your core and abs to minimize lumbar extension. Additionally try to pull into the 90 degree squat throughout in order to avoid having your body start moving upward. 10 reasons why this is so effective.

Besides acting as an upper-lower combination exercise that happens to work the quads while also blasting the shoulders, it’s important to note that the tension to the deltoids and traps is inordinately high and in some ways produces greater mechanical tension than traditional overhead presses. That’s because hip flexion and knee flexion produce elongation and stretching of the posterior chain. Because the lats and posterior chain tie together, the greater the stretch to the posterior chain and lower body the greater the stretch and elongation to the lats and upper back. As a result the lats are more taut. This creates added tension the shoulders must push against particularly in the top of the movement. In fact, the top half of the squatting overhead presses feels unusually challenging similar to the tension created by accommodating resistance such as bands and chains. Unlike most overhead presses where the top represents the easiest position or resting position with minimal tension, the top of the squatting overhead press is just as hard as the other portions of the movement. Simply put, there high levels of constant tension make this a phenomenal strength and hypertrophy exercise.
Most of my athletes have commented that the level of full body tension, core activation, shoulder recruitment, and upper back activation during squatting overhead presses is incredibly high. If you’re looking for a great bang for your buck exercise that hits just about every muscle from head to toe with high levels of constant tension and also produces a strong cardio conditioning stimulus this is it.
The level of mobility required not only in the shoulders but also in the t-spine and upper back is quite high during these. With that said, most individuals will struggle to maintain form with a full quarter squat. Start with just a 2-3 inch knee bend and progress to deeper depths as your shoulder mobility improves.
Because the squatting overhead press is a great overhead mobility exercise it also has tremendous transfer and carryover to the overhead squat. As you improve your overhead squatting press you should notice considerable improvements to your overhead squat not to mention other overhead exercises.
Due to the knee dominant partial squat (the knees will inevitably be slightly more forward than most squats) the overhead squatting press is quite an intense quadriceps exercise particularly the vastus medialis. That’s because these muscles are largely responsible for the top portion of the squat and terminal knee extension.
Lack of proper foot and ankle activation is a very common problem during overhead pressing exercises. Fortunately the overhead squatting press requires significant foot and ankle activation in order to maintain position thereby enhancing full body tension and recruitment throughout the kinetic chain.
Of all the overhead presses I’ve ever done, the squatting overhead press requires the cleanest and strictest pressing mechanics thereby helping to eliminate any cheating or compensation patterns you might have.
The overhead squatting press reinforces 90 degree pressing mechanics as going too deep makes it nearly impossible to press back up due to the biomechanically disadvantageous position produced from holding the partial squat.
The most common issue during the push press is the inability to assume a proper knee dip/partial squat position. This drill helps to reinforce proper lower body mechanics that would be used during the driving phase of the push press. Once you return to push press, expect a nice technique boost.
The squatting overhead press is quite versatile with dozens of possible variations including single arm, bottoms up, barbell, trap bar, single leg squatting, kickstand, lunging, and more.

Additionally, the movement can be modified to more easily allow full 90 degree squat or lunging mechanics by using the landmine station. That’s because the angle of the landmine allows the lifter to move into a full 90 degree squat with a traditional forward torso lean which inevitably places the torso perpendicular to the barbell - an important feature of overhead pressing movements.