The “Varied Not Random” Back Squat Capacity program from BTWB is a linear progression program designed to help athletes increase their Back Squat 5 Rep Max. This movement builds the foundation for the power generation required in just about every sport, and leads to key physical gains in the quads, hamstrings, and glutes. Additionally, improving your back squat can positively impact other simple movements (like the Air Squat), as well as more dynamic movements (like the Clean and Snatch).
Over 17 sessions of the Back Squat Capacity program, VNR coaches Pat Sherwood and Adrian Bozman guide the athlete on a linear loading progression; starting light and slowly building to heavier weights. The goal is to increase overall strength AND your strength endurance by utilizing a 5-5-ME (max effort up to 10 reps) scheme. Users begin the program by finding their current Back Squat 5RM, with the opportunity of adding 10, 20, or even 30 pounds to that number. The program is self-paced, meaning it can be a focused part of one’s training or supplementary. BTWB recommends 2 to 3 sessions a week for 6-9 weeks. Links to demonstration videos are provided to help along the way.
AM I READY?
In a word, YES. The back squat is a functional movement, and this program is the perfect introduction to strength training for beginners. It can also benefit the experienced lifter looking for some structure to help squeeze out those extra 1% gains.
Bike/Row/Jog, 4 mins or Jump Rope, 2 mins
-- then --
2 rounds of:
10 Squat Thoracic Rotations
10 Band Kang Squats
10 Band Squats
10 Pause Jump Squats
10 Wall Squats
-- then --
2x5 Tempo Back Squats, 45/35 lbs (3 secs down, 3 secs pause, 3 secs up)
5 Pause Back Squats, 25% starting load (3 secs active in bottom)
3 Back Squats, 50% starting load
3 Back Squats, 75% starting load
Back Squat 5-5-ME
Use the same weight for each set.
Rest as needed between sets.