Need to combine up your squat coaching? Do this squat pyramid which is able to blast your legs and push you mentally.
For many who spend a variety of time in a squat rack, it’s all the time an excellent factor to sometimes add some spice to your workouts to make sure that you’re difficult your self.
Pyramid coaching is one tremendous efficient approach that you are able to do simply that.
Whereas there are completely different sorts of pyramid coaching, immediately’s squat pyramid submitted by rowing power coach Will Ruth, will depart your legs quivering. (Will even contributed to our information on how you can get and keep mega motivated to workout.)
Right here is Will to clarify how you can carry out considered one of his favourite workout routines.
The Squat Pyramid: Blast Your Legs and Problem Your self Mentally
This workout is a gut-check that I acquired from an outdated powerlifting weblog, as a lot a psychological take a look at as a bodily one.
It’s not a workout I exploit with my athletes, I save this for myself and any coaching companions I can trick into becoming a member of me.
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You do a squat pyramid of: 10-8-6-4-2-2-4-6-8-10.
Sounds easy, however there’s a catch. Your units on the again half of the pyramid all need to be heavier than your units on the best way up the pyramid.
Right here’s the way it went down the final time I did it:
- 10 @ 135lbs
- 8 @ 185
- 6 @ 225
- 4 @ 275
- 2 @ 305
- 2 @ 315
- [email protected] 305
- 6 @ 285
- 8 @ 255
- 10 @ 225
I took huge jumps on the best way up the pyramid after which smaller jumps on the best way down.
Nearly as good because it feels to take some weight off of every set, you will have at the back of your thoughts that you just simply need to do an additional two reps every set.
A giant thanks to Coach Will for taking the time to cease by and kick this workout routine. You possibly can keep up-to-date with him at his weblog, Power Coach Will, in addition to by throwing him a follow on Twitter.
Extra Squat Sources
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