Those of you who keep your ears to the ground will know that I’ve been taking various soundings from some trainers, therapists, physio’s, and clients about our forth coming back squat regime.
Everyone recognises the value of the back squat, even though it isn’t one of the CrossFit fundamental moves.
I originally thought of a squat phase in terms of promoting our Olympic weightlifting work, having debated the issue with an Olympic weightlifting coach who suggested a snatch/back squat relationship (snatch =60% of 1 rep max) but it is obviously part of the puzzle as far as the front squat, wall ball, thrusters, cleans etc goes.
Obviously, we all know correlation does not prove causation.
What we do know is that strength , if combined with Crossfit WOD capacity, is a winning formula
The issue, as far as I see, is about the sets and reps over the next few weeks. I have spoken to some of our long standing members, especially those who lift regularly and who counsel staying in the 5 -2 range or 70%-95%. I’ve also spoken to some trainers about their experience of using % in class which has been, in level 2, overwhelmingly negative. Never the less some love percentages and everyone should learn about them
So in outline, we will be doing this:
On the No shoulder sessions, normally meaning twice a week, for the next 2 months (or so) we will set the back squat as a regular feature. Obviously with an amazing Wod to follow.
The coaches will have:
A) the opportunity of designing hip activating warm ups and rest fillers, using whatever their views are: They may use stretching, hip thrusts, 1 leg work, kettlebell swings: as they feel appropriate.
I’ve seen science and therapy reports justifying every approach. Even visualizing helps!
B) the gift of setting sets between 8 and 3 sets. It will be their choice. I’d personally go 5 to 3 sets of 5’s 5 sets of 3, and 6 sets of 2, but the coaches can expand or contract the session as they feel appropriate.
c) The opportunity to educate the members on % and use % if they feel it’s useful for the clients in front of them. In general, it’s useful making the %/ rep connection,
To make it clear, whatever you use ( a 5 or an 80% 0r 85%) you’ll be encouraged to sneak on a bit extra, or a “thin mint” if you, can on that day.
Equally, you’ll be allowed to drift down if that day isn’t working for you and you feel you’ll explode if you add any more
d) the freedom to add pauses if the coach feels the clients in front of them would benefit from this
Starting next week, it will look like this
Back squat 3’s ( I would start at 5’s but we have had quite a lot of that recently)
Back squat 2’s. On the second day, after the 2’s you’ll strip weight down to 70% and do one set of the 20 rep protocol
Back squat 5’s
We may repeat this 3 times then retest the total.
As an aside, Deadlifts will appear in the WoD, Ideally once a week.
(NB: Dedicated regimes, where people “buy in and buy out” normally have a de-load week. I’d suggest most clients randomly take weeks off anyway, but we will be advising a self-administered week off or “lite” week every 10 weeks or )