Duration: 4 Hours Location: Westside Barbell HQ Hands‑on: Max Effort + Dynamic Effort Weak‑point focused
Squat Workshop — 4 Hours (HQ)
Lock in depth, bracing, and bar path—build a squat that holds up under heavy singles. Coached on the platform at Westside HQ with practical Max Effort and Dynamic Effort work plus targeted accessories based on your weak points.
You’ll Walk Away With
- A repeatable squat setup (stance, toe angle, bar position, brace sequence)
- Cleaner, stronger singles to depth with consistent bar path
- A clear 8‑week squat plan (ME rotation, DE wave, accessory rotations)
Agenda
- Check‑In & Goals — maxes, fail points, injuries, meet date
- Technique & Screen — stance, toe angle, bar position, breathing/bracing
- Warm‑Up Protocols — hips, T‑spine, obliques; brace sequencing
- Setup Choices — high/low bar, stance width, box height (if used)
- Session 1: Max Effort — single build‑up, depth standards, sticking‑point ID (hole, mid‑range, uprightness)
- Lower‑Body Accessory Block — weakness‑driven work
- Reset / Hydrate
- Session 2: Dynamic Effort — Setup & Execution — speed box squats; bar % + band tension calibrated to clean speed & position
- DE Accessory Block — low back / hamstrings / glutes / abs
- Programming Hand‑Off — 3‑week DE wave, 8‑week ME list, accessory rotations
- Q&A & Wrap
Accessory Examples by Weak Point
Out of the hole: Paused squat, Anderson (from pins), SSB to low box
Pitch forward / upper‑back: SSB good mornings, front squat, heavier rows
Knee cave: Wider‑stance box work, band abductions, hip external rotation work
What You Take Home (Same Day)
- Squat Setup Checklist (PDF) — depth, bar position, brace sequence
- 8‑Week Squat Plan (PDF) — ME list, 3‑week DE wave, accessory rotations
- Cue Sheet — top 3 cues + box/rack settings
Who It’s For
- Raw or geared lifters needing platform‑ready depth and position
- Lifters prepping for a meet or returning from a layoff
- Coaches who want a practical ME/DE template to apply immediately
What to Bring & Scheduling
- Normal squat gear (belt, sleeves, shoes you train in)
- Your best recent squat, injury notes, and target meet date
- After purchase: a coach will contact you to schedule at Westside HQ. By appointment only—no walk‑ins.
Hands‑on training focused on Max Effort and Dynamic Effort methods plus targeted accessories. Expect work. You are welcome to bring up to four training partners with you should you want to train in group at no extra charge.