7/26/2023 0 Comments Back squat 1 rep max calculatorWe ran our athletes through a second version of INDOC not too long ago and their numbers are below. For example we used Back Squat 1 rep maxes to determine the appropriate loading for the Jump Lunge Assessment during the Triumvirate Macrocycle. The adaptations from training the two are almost exactly the same, but the Back Squat will always be a stronger lift due to the more optimal bar position in the Back Squat.īy assessing this lift, we are able to prescribe training intensities not only for the back squat, but for any lower body movement or complex we train. Typically we rotate which squat we do from program to program to keep athlete interest high. The bi-lateral nature of the lift allows the athlete to use a much heavier load, which incurs more stress, which elicits a stronger adaptation. We use both types of movements frequently but when it comes to developing maximal strength the squatting movements are far superior than the lunging ones. When it comes to training lower body strength there are 2 primary movements we can use – squatting and lunging. Each lift will be favored differently by each coach, and athlete. There are other lifts that you can use such as the Front Squat and Overhead Press, as well as the Clean, Snatch, and their variations. Keep in mind that 1 rep maxes assess maximal strength (the ability to exert a maximal amount of force) which is much different than strength endurance (the ability to exert force repeatedly). These are the same 3 lifts used in the sport of powerlifting, and their combined total is is a useful measure of how strong an athlete is. There are 3 primary lifts used to assess maximal strength – The Back Squat, Bench Press, and Deadlift.
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