BFS Squat Philosophy: Vary Your Workout!

SQUAT VARIATIONS: BFS SQUAT PHILOSOPHY: VARY YOUR WORKOUT! It is very important to vary workouts, especially squat workouts. You should not do the same workout time after time. It is a mistake to do 3 sets of 10 reps, or 5 sets of 5 reps or 1 set of 8 - 12 reps as your sole set-rep system. You must vary your workout. This helps you overcome plateaus so you can keep on making progress week after week. It is also a mistake to squat three times per week. It’s just too tiring. You need to be able to recuperate in order to have sprint, plyometric, flexibility and technique workouts. We feel two workouts a week on the squat is the optimum.

It is also important to vary The Parallel Squat is a must Core Lift. Use Squat Variations to create more Squatting Power. these two workouts by doing a different kind of squat. Acceptable variations to the parallel squat would be the Box Squat, Front Squat or the Trap Bar Lift. Therefore, an athlete would do one of those three Squat Variations on Monday and then the regular parallel squat workout on Friday.

IMPORTANT BOX SQUAT INFORMATION We have used the Box Squat with tremendous success for years as a variation to the parallel squat. It develops hip and hip tendon strength, you get used to more weight versus weight used on the parallel squat and you can really teach basic good lifting technique while sitting on the box. We have always cautioned that plopping down hard on the box can be potentially dangerous to the lower back. We've always emphasized keeping the lower back The Box Squat when done with the BFS guidelines in tight and sitting down under control. We must also is an incredibly successful Squat Variation.

emphasize that a difference of no more than 100 to 150 pounds should exist between the Box Squat and the Parallel Squat. We have found some athletes using 200 to 300 pounds more on the Box Squat. This is very wrong. If you are using the BFS set-rep system, you may want to set a limit of 100 pounds. For example, if your max is 325 pounds on the parallel squat, you can’t do anymore than 425 pounds on the Box Squat on one or more reps. Sometimes it gets a little scary trying to spot a huge Box Squat, if the athlete is shaking and wobbling all over the place. The 100 pound rule would keep things safer and yet still enable the athlete to keep progressing.

Also, there would be greater forced intensity on the parallel squat. Box Squat records to be broken would be largely dependent on efforts made on the Parallel Squat. This recovery on Box Squat day would also be more complete Front Squats can be a great variation of the Parallel Squat. 22 and easier.

TRY THE TRAP BAR By Dr. Greg Shepard THE FRONT SQUAT The Front Squat can be an excellent variation to the Parallel Squat as it can help an athlete stay upright and keep the lower back in a correct position. Front Squats also accentuate development in the lower quadriceps area of the thighs. In Box Squats, the athlete will use more weight than the Parallel Squat, while less weight is used on the Front Squat. When an athlete in high school is Box Squatting in the 500 plus range, he may wish to switch to Front Squats. Also, if an athlete has trouble with correct form on the Parallel Squat, he may want to switch from the Box Squat to the Front Squat.

Switching because of a big Box Squat, might jolt the athlete to new highs. Switching to Front Squats because of form, might make a huge difference in an athlete reaching his potential. Front Squats may be done one of three ways. The athlete may hold the bar as in the Power Clean with elbows up and forward and resting the bar on the deltoids. He may also cross his arms and hold the bar again on the deltoids. This method gives additional support by the upper arms. Perhaps the easiest and best way for beginners to do the Front Squat is to use the EZ Squat device shown on page 22 and advertised on page 14.

TRY THE TRAP BAR Al Gerard has invented a great training device called the Trap Bar. Al is from North Carolina and, at first, had local colleges and high schools use it with great success. Then, as word got out, the Trap Bar became more widely used bodybuilders. I have been aware of the Gerard Trap Bar for some time now. | should have tried it out sooner. But as they say, “Better late than never.” A lot of new things come out and most aren’t worth much but the Trap Bar should be one of the essentials of every weight room.

There are strength coaches who criticize BFS for making the Dead Lift a core lift. They don’t understand that we use a spotter with the Dead Lift. The spotter’s job is to bring the line of gravity back towards the lifter’s lower back. The BFS Dead Lift spotting technique practically eliminates lower back soreness. Thus, athletes have experienced the great benefits of the Dead Lift without the downside risks. Besides that, the way we do the Dead Lift, a lifter can lift a huge amount of weight safely. Ergo, it becomes highly motivational. Now, with the Trap Bar you can do the Dead Lift ee Greg Shepard in comparison photos 465 pounds.

Even though the lower back is in about the same position, the arms are about four inches different. The upper photo is the Trap Bar Lift and the lower photo the Dead Lift. The Trap Bar practically eliminates lower back stress. 23 movement safely without a spotter. Many coaches have BFS: said that even using our spotting techniques the Dead I’m beginning to understand but what benefits can | expect?

Lift can be grueling especially on 5 x 5 day. Here’s how you could use the Trap Bar. Do it on week two and four Stefan: Your ability to overcome resistance will of our Wednesday's workout in place of the Dead Lift. increase. This means you will be more explosive Keep the BFS spotted Dead Lift on week one and three. with a greater power output. You can expect an This variation should help bring on new Dead Lift highs. vertical jump, sprints, power clean, lateral In addition, the Trap Bar can be used as a Parallel movement, standing long jump etc. This is also Squat variation lift. So now an athlete can utilize a Box movements.

Front Squat or Trap Bar to help stimulate faster development. Coach Rick Anderson of Bigger Faster Stronger really likes the Trap Bar. He states, “It’s half BFS: way between a Dead Lift and a Squat. It gets my legs Do you have any guidelines for the height of boxes for a high school] program? and hips in a different way. [ really don’t like doing Dead Lifts personally but I do enjoy the training feeling Stefan: A perfect set up would be a course consisting of of the Trap Bar.” five 20 inch boxes placed about three feet apart Al Gerard maintains, “When you work on my Trap in a row. A sixth box would also be placed in Bar, you should think Squat or Leg Press not Dead Lift.

this row but it would be 30 to 40 inches tall. The Although, you will see some big increases on your max object is to jump as fast as possible from box to Dead Lift, think Squat while using the Trap Bar. One of box. The last box requires an explosive powerful my training partners Robert Washington expects to contraction. You could also turn around and break the world record in the Dead Lift towards the end come back. of May at the nationals in Alabama. He’s made some amazing gains training with the Trap Bar.” Some of our BFS:

| How about Depth Jumping? readers may remember that we featured Robert Washington in our May 1986 issue as History’s Strongest Stefan: For most athletes this is excellent. Start with Linebacker. Robert did 750 then and now is closing in on Depth Jumping of 12 inches over the athletes 865 in the 220 to 242 pound class.

Vertical Jump and progress to twice the height The Trap Bar also lends itself to doing shrugs in a of the athletes Vertical Jump. The first phase is superior way because there is no bar contact with the just to land. The second phase is the jump thighs. Dave Williams the strength coach at Liberty quickly and explosively straight up after University says, “The Trap Bar is a tremendous training landing. The final phase is to jump up to tool, besides the Dead Lifts and Shrugs our football another box immediately after landing. players also do high pulls from the hang position and upright rows.”

BFS:

I did 5 sets of eight reps going up to 375 pounds. It Could you develop a manual and video showing us how to do this exactly? took much less time than a squat workout: only 8 minutes. I was really sore the next day. My Glutes, Stefan: Sure, but it would have to be after the Olympics.

Hamstrings and Traps were deeply affected. 1 could I could even build a compact series of Plyo hardly walk. It was just like what happens after a heavy Boxes for coaches. We could call it Plyometric squat workout when you haven't squatted for awhile.

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805 West 2400 South Salt Lake City, Utah 84119 That's a pretty good idea even for a Swede. See BASKETBALL INFO. John Stockton of the Utah Jazz broke the All-| Time NBA Season Assist Record. He was also 3rd_ in the NBA in Steals. John was featured in Sports Illustrated in April.

John Stockton benches 2x per week in season. | Not heavy, just consistently. We feel all athletes should work with weights in season.

From BFS Magazine — May/June 1988. Part of the BFS Magazine Archive (1980–2014).