It is now week two of our four-week strategy to attain a new PR in the competition-style squat. Last week, we went with the 2" deficit deadlift, which places great emphasis on the glutes and hamstrings, helping to improve leg drive in the deadlift and squat. To improve squat strength, an athlete must properly train their glutes and hamstrings. 

We followed this main exercise with front squats performed for five sets of three reps at 70-75% of our one-rep max. Considering the main exercise focuses on the posterior chain, using a front squat allows us to target the anterior chain adequately. Additionally, front squats help improve spinal erector and trunk strength, leading to improved posture during the competition squat. 

Once that work was complete, we followed up with some basic secondary accessory work. This included Inverse Curls, GHD sit-ups, and reps on the Reverse Hyper. Standard Westside Barbell lower body work, intended to build relevant muscle groups responsible for improving squat strength and technique. 

As we roll into week two, we will focus on utilizing a variation of the barbell squat that targets the lower body's anterior chain. This makes sense, considering last week's main exercise concentrated greatly on the lower body posterior chain. Balancing main exercise selection to ensure optimal focus is placed on both anterior and posterior lower body chains is always a smart approach to exercise selection. 

Main Exercise

This week, we will be executing a safety squat bar low box squat. When we set the box to a "low box" setting, we typically lower the box two inches below its normal height. This will place greater emphasis on the quadriceps and hip flexors, considering both the box height and the selected specialty bar will force an anterior chain bias. 

While the SSB low box squat is not an extremely difficult exercise to execute, it is essential to note a few key points. First, we want to ensure that we begin the lift with a proper brace and an upright torso position. This is critical, considering that inadequate bracing and excessive spinal flexion out of the rack can quickly lead to failure once the athlete attempts to exit the box. 

Next, we want to ensure we are executing the eccentric portion of the movement under control. Box squats already require a greater level of movement precision to ensure athletes sit down on the box correctly, and this requirement is even more pronounced during the low box squat. Failure to properly control the eccentric phase during a low box squat can lead to athletes crashing into the box or losing their balance.

As we reach the box, we will work through static and relaxed-overcome-by-dynamic movement, focusing on keeping the trunk brace locked in and our posture as upright as possible. However, as athletes exit the box, some degree of spinal flexion is to be expected. This is why we unrack the barbell as upright as possible – to allow for some degree of flexion to occur once we begin the concentric without reaching excess levels of spinal flexion. 

Another thing we want to focus on is proper control over the SSB handles. We do not want to pull down on the handles, as this will only increase the strain placed on the cervical spine. We also want to avoid pushing upward on the handles, as this can help create momentum. We want to control the handles to keep them in a reasonably neutral position throughout the squat. 

With this exercise, we will work up to a top set single rep, leaving a set in the tank. 

The Accessory Work

Last week, we went with a basic selection of common WSBB lower-body accessory exercises. First, we selected a front squat as our primary accessory exercise. This selection is intended to tax the lower body anterior chain while also strengthening the spinal erectors and trunk. 

We then followed up with Inverse Curls, GHD sit-ups, and Reverse Hypers. Overall, our accessory work adequately targeted the lower body anterior and posterior chains evenly. We had two exercises focused on the anterior chain (front squat and GHD sit-ups) and two focused on the posterior chain (Inverse Curl and Reverse Hyper). 

Unless an athlete has a glaring weakness that requires a great deal of focus, we generally aim to achieve an even balance of anterior and posterior chain exercises during our accessory exercise work. 

This week, we will maintain this strategy while introducing new accessory exercises into the mix. While we can often get away with performing the same accessory exercise selections for up to three weeks before accommodation becomes an issue, it is generally best to change accessory work every week. 

Here are the accessory exercise selections for week two of the four-week squat PR plan:

Primary Accessory Exercise

Giant Cambered Bar Good Morning – 4 x 5-8 

Secondary Accessory Exercises

Belt Squat – 4 x 10-12

Hamstring Curl – 3 x 12-15

Standing Abs – 4 x 15-20

Reverse Hyper – 4 x 12-15

Push Yourself

While the workout presented above certainly can be effective, the level of effectiveness of any exercise or workout will always be dictated by the level of effort exhibited by the athlete. If athletes seek further training adaptation, they must push themselves during each workout and individual exercise. 

Going through the motions is never enough. While our main movements require max effort intensity, the intensity of our accessory work is dictated by the level of fatigue an athlete accumulates during the main exercise. Therefore, athletes must be honest about their level of fatigue and be disciplined in their accessory exercise training weight selections.

While there can be some value in lowering accessory training weights during times when excess fatigue is an issue, more often than not, athletes should push accessory weights as much as possible. 

At Westside, our rule of thumb is to use the heaviest weight possible while remaining capable of completing all prescribed sets and reps without breakdowns in technique. This does not mean turning accessory work into max effort; this means we want to push ourselves in each set to ensure we are getting the best return on the time we invest in training. 

For more information regarding the Conjugate Method, check out the WSBB Blog. 

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics