Hello Friends,
If you are looking to build speed, power, and strength through your lifting program, then you need to consider using the back squat as one of your primary tools.
See, there is a big debate throughout the sports performance community:
Do I need to squat my athletes to improve their athleticism?
One part of the coaching community sees the squat as king that helps improve all aspects of athleticism (speed, power, and strength).
While other coaches believe that the squat isn't necessary when it comes to building better athletes.
Just like most debates in life, the truth lies somewhere in the middle.
Here's my take on the back squat after using it with athletes for the last 13+ years:
The back squat is one of the best tools to build athleticism in athletes...
INITIALLY
When an athlete is just getting started with training, you will get a lot of general adaptation from improving their squat.
These improvements in strength and neuromuscular coordination will lead to improvements in jumping ability and early acceleration.
Along with the improvements in athleticism, you are also building a more resilient system throughout the entire system.
A more resilient body = reduction in the risk of injury
This will only happen from squatting through full ranges of motion
Not half squats
Not quarter squats
We will use these tools with our more advanced athletes.
How do I know if your squat is improving the way you want it to?
We always look at relative strength as our primary way to assess if our lifting program is working (Weight Lifted / Body Weight Of The Athlete In Pounds).
Example: 400 lb Squat / 200 lb body weight = 2.0 Relative Strength
If our relative strength is improving, alongside speed and jumping ability, then we should continue to use the squat as a main movement in our lifting program.
The second we no longer see improvements in relative strength coming that easily, it's time to pivot and use another stimulus.
There are 3 reasons I squat all of our athletes:
1) Force & power development
2) Early acceleration development
3) Reduce the incidence of injury
I want to make it clear
If you are using the squat as a primary tool to develop speed and power
YOU'RE DOING IT WRONG
The squat isn't a primary tool to develop speed
It is an accessory tool in speed development to improve early acceleration (force & power) while building a more resilient athlete to be able to repeat high outputs.
As long as you are using the squat as a supplement to your direct speed and jump work, then you are building a complete athlete.
Remember, every athlete is different.
So you must constantly assess and determine what tools are necessary to continue to force adaptation in our athletes.
If you use the back squat correctly, you will build a stronger, faster, more powerful, and more resilient athlete.
P.S.
I am taking on 2 more remote clients before the new year.
If you want to take the guesswork out of your programming and work with me to get GUARANTEED results with proven methods
Then respond to this email with "SPEED" to get started ASAP.
God Bless you all
Keith J Ferrara
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