Monday 4.3.2023

*Coach’s Notes: Back Squat vs. Split Squat

You may have noticed that the last few times that we’ve Back Squatted in the “Performance” track, we’ve also done some variation of a Split Squat on the “Fitness” side. Which one you choose to do depends on a number of factors, but I just wanted to clarify some points here.

First, while squatting in general is a foundational movement pattern, and it something that we all should do, there is a high level of mobility and stability required to perform a full-depth, olympic-style Back Squat. Also, because of the placement of the bar, we aren’t forced to engage as much through the abdominals as we would in a front-loaded squat, which can put more stress on the lower back.

Split Squats, on the other hand, allow us to effectively train leg strength unilaterally, using far less weight than when squatting on both legs — reducing the loading on our spine, while also making it less likely that we compensate for any imbalances by using one side more than the other.

So, this may sound like everyone should Split Squat (and they really should), but there are many benefits to heavy squatting as well. The greater relative loading, along greater overall muscle recruitment can illicit a more profound hormonal response, leading to more gain in lean muscle compared to more isolated exercises. These same factors also contribute to challenging our central nervous system, which is crucial for any high-power, explosive movement. Lastly, squatting is the main accessory movement to the Olympic Lifts — so, if you want to Snatch or Clean, you must be able to squat, and squat well.

Choose whichever movement suits you best, but recognize that everyone can benefit from single leg squatting, while only some benefit from HEAVY squatting (moderate-to-high reps at moderate weights, or at slower tempos, are much more beneficial to a wider ranges of people). Of course, if you want the best of both worlds, you can always tack on one or two sets of “Fitness” Part A at the end of your “Performance” work (provided you have the ability to handle the extra volume)!

“FITNESS”

A. Three sets of:
Front-Foot Elevated Split Squat x 8 reps each @ 3111
(place front foot on a platform approximately 2-4″ higher than back foot)
Rest 30 seconds after each leg
Powell Raise x 10-12 reps each arm @ 3010
Rest 30 seconds after each leg
Strict Toes to Bar or Hanging Leg Raises x 6-10 reps @ 3110
Rest 60 seconds

B. Every 90 seconds, for 12 minutes (8 sets):
2 Burpees Over the Dumbbell
4 Alternating Dumbbell Snatches
8/6 Calorie Row, Ski, or Bike

*These should be high effort, fast-paced sets; note your time to complete each, and try to push the pace, especially on the Rower or Bike!

C. Accumulate the following, not for time, switching movements whenever you’d like:
40-50 Kettlebell or Dumbbell Hamstring March Steps
40-50 Perfect Hollow Rocks (perform a Bent Knee Hollow Rock if you cannot keep your lower back in contact with the floor)

The goal here is to accumulate quality reps with moderate loading. Do not rush through these, but try to minimize your rest periods relatively short.

“PERFORMANCE”

A. Every 2:30, for 15 minutes (6 sets) of:
Back Squat x 1.1
(rest 10-15 seconds between singles)

Aim to use 3-5% more than used for your loading last week.

B. Every 90 seconds, for 12 minutes (8 sets):
2-3 Bar Muscle-Ups or 4-6 Chest-to-Bar Pull-ups
4 Alternating Dumbbell Snatches (make these heavy for you)
2 Burpee Box Jumps (30/24")

*Choose a variation and number of Pull-ups that allows you to keep these sets (for the most part) unbroken. Choose a loading on the Dumbbell Snatch is challenging for you (but also, for the most part, unbroken).

C. Accumulate the following, not for time, switching movements whenever you’d like:
40-50 Kettlebell or Dumbbell Hamstring March Steps
40-50 Perfect Hollow Rocks

The goal here is to accumulate quality reps with moderate loads. Do not rush through these, but try to minimize your rest periods relatively short.

“ENDURANCE (AKA SWEAT SESH)”

Against a 30-minute clock:
Bike Erg for as many Meters as possible

*Every 3 minutes, complete:
Odd Intervals: 10 Burpees
Even Intervals: 15/10 Calorie Row