SQUATTING 0KG TO 80KG
Going from 0 kg up to 60 (picture) and currently 80 kg doesn't happen overnight!
One of our first members at Alpha Three, Ronnie achieved it.
Let us tell you how!
At first we invested a lot of time and effort into the technique of the squat. This is very important! We did this by starting off with air squats (body weight squats) and we slowly build up to our first set of squats with a broomstick. In order to simulate a back-squat, which is the squat we perform with the barbell on our back!
After putting a lot of things from theory into practice, we increased a lot of sets/reps/and reduced rest time and moved on to goblet squats.
Goblet squats (heels elevated) + a dumbbell in order for his body to adapt to the external weight he had to move within getting down and standing back up. We started off light, to build up to 15kg.
So now we did a back squat (with the broomstick) and we added external load onto a Goblet squat, which meant: time to put the 2 together! 15kg meant we could introduce the barbell to his life. 🙂
We already manifested a good technique in the beginning, remember with the broomstick we told you guys about, so that transferred really quick over into a solid back squat with the barbell!
From here on we worked a lot with this formula :
INTENSITY >> weight
VOLUME >> sets / reps / rest in between sets
FREQUENCY >> amount of time he trains within the block
SPEED >> tempo of the lift
This journey from 0 to 80 kg went pretty quick, but technique a good warm up and cooling down + safety was key here! This didn’t mean he never failed a rep once or twice, nor did it mean it was easy or given! But we did the programming, he did the squatting.
The smile and adrenaline boost after the 80kg squats makes our job the best on the world!!! 🙂