Squat Development
(Week 5, Starter Powerlift Progression)Day Overview
This session targets squat strength with an emphasis on proper depth and control. Accessory work supports quad, hamstring, and core development to enhance squat performance and address weak points.
Exercises
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• Barbell Squats
Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.
Prescribed Sets:
Perform 4 sets of 4 reps at 85-87% of 1RM with an RPE of 8. Focus on maintaining tight core, proper depth, and controlled descent and ascent. Rest 2-3 minutes between sets.
Working Sets:
4
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• Leg Press
Sit on the leg press machine and push the platform with your legs to extend your knees.
Prescribed Sets:
Perform 3 sets of 8 reps at moderate resistance, RPE 7. Use this to reinforce quad strength and control, avoiding excessive forward knee travel.
Working Sets:
3
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• Goblet Squats
Stand with feet shoulder-width apart, holding a dumbbell or kettlebell vertically at chest level with both hands, elbows pointing downward. Keep your chest up, shoulders back, and core engaged. Initiate the movement by hinging at the hips and bending the knees, lowering your hips as if sitting back into a chair. Keep the weight close to your chest and ensure your knees track over your toes. Descend until your thighs are parallel to the ground or slightly below, maintaining a neutral spine. Push through your heels to return to the starting position, fully extending your hips and knees. Maintain proper form throughout, avoiding letting your knees cave inward or your chest collapse forward.
Prescribed Sets:
Perform 3 sets of 10 reps with a kettlebell or dumbbell, RPE 7. Focus on maintaining upright torso and full depth to improve mobility and core stability.
Working Sets:
3
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 8 reps at moderate resistance, RPE 7. Target hamstring development to support squat strength and knee stability.
Working Sets:
3
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• Side Plank
Hold body in straight line supported on one forearm and side of foot.
Prescribed Sets:
Hold each side for 30 seconds for 3 sets, RPE 6. Strengthen obliques and core stability for better squat control.
Working Sets:
3
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• Calf Raises (Standing or Seated)
Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.
Prescribed Sets:
Perform 3 sets of 12 reps at moderate resistance, RPE 6. Support ankle stability and overall lower limb strength.
Working Sets:
3