SquatStrong: A Revolutionary 6 Week Program to New Prs and Higher Performance

Copyright © 2014 by Cam Birtwell, Lucas Parker, Podium Sports Conditioning Ltd and WODStrong Enterprises.

All rights reserved. No part of this publication may be reproduced, distributed or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the author, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission requests, write to the author, addressed Attention: Permissions Coordinator, at the address below.

Cam Birtwell

[email protected]

www.podium-sc.com

Twitter: @PodiumSC

Lucas Parker

[email protected]

Twitter: @toqueluc

Book Layout ©2013 BookDesignTemplates.com

SQUAT STRONG/ Cam Birtwell, Lucas Parker —1st ed.

ISBN 978-0-0000000-0-0

ISBN: 9781483537450

Contents

Chapter 1 - Why Squat?

Chapter 2 - Structure of the Program

Chapter 3 - The SquatStrong Prescription

Chapter 4 - Filling in the Training Week

Appendices

A. Equipment for Squatting

B. Experiences with other Squat Programs

C. Quick and Dirty Squat Mobility

About the Authors

SquatStrong is dedicated to those who choose not to be ordinary. To those who choose challenge over comfort and who seek to expand their physical capacities with full hearts and open minds.

Thank you to Michelle for being supportive of me and my misfit ways.

-Cam

Thank you to my dad, for teaching me how to sprint, do pushups, and tackle people and problems.

-Lucas

CHAPTER 1

Why Squat?

The squat has frequently been called the king of exercises by bodybuilders, athletes, and strength coaches alike. It is at the same time respected and feared by those who know its true power. Why though is the squat the king and not, say, a deadlift, lunge or leg press? What is it about the squat that sets it so clearly apart from any other lower body strength movement?

Well, the answer is remarkably simple – there is no other exercise that targets the lower body so completely while also requiring great postural strength.

Deadlifts are undoubtedly and amazing exercise, but don’t challenge the legs through enough knee flexion to fully engage the quads to the degree that squats do. Lunges are also challenging but by virtue of being a single leg movement, the total loading isn’t sufficient to make large leaps in strength. Leg presses, well… they’re not even in the same ballpark in terms of trunk stability since you’re sitting down the whole time!

Can you get strong without squatting? Definitely. Will you maximize your lower body strength and athletic potential without squatting? Not likely. The reason being is that the squat benefits physical development and athleticism through two powerful pathways – the transfer of squat strength to other lifts and athletic movements, and its ability to stimulate large amounts of muscle mass and neuroendocrine response.

Transfer

The majority of people who squat do so with another purpose in mind. They may want to increase their sprinting speed, create a larger buffer for standing up from a clean, or be able to jump or throw farther. They may also