A-Z of Program Design: Squat Performance

A-Z of Program Design: Squat Performance

The squat exercise is a fundamental lift within strength and conditioning and performance training. The squat can improve an athlete's ability to generate greater ground reaction forces and produce higher torque magnitudes at the ankle, knee and hip - all of which contribute significantly to acceleration, maximal sprint, vertical jump performance and more. However, the performance of a squat and all its variants requires optimal ankle, knee and hip mobility, trunk stabilisation and strength, lumbopelvic control, and potential technique modifications depending on individual biomechanics. 

Therefore, the aim of this short course is to provide performance coaches with a greater understanding of squat mechanics, including potential mobility restrictions and stability limitations, individual anthropometrics which may affect squat performance, and training strategies that can be implemented for squat movement quality. 

Furthermore, squat periodisation and how to improve squat strength performance are also explored, providing detail on linear vs undulating squat periodisation, block periodisation, accentuated eccentric training, cluster training, squat variants, squat assistance exercises and overall program structure.

Learning Outcomes

At the completion of this course, you will learn:

• The biomechanical differences between high-bar, low-bar, and front squats
• Relevant moment arms and mechanical advantage at the ankle, knee and hip when performing each squat variants
• The function of the foot, ankle, and knee during squat performance
• How individual anthropometrics including femur-tibia ratios, limb lengths and hip structure effect squat performance
• Evidence-based interventions to improve ankle and hip mobility, knee and hip stability, and spinal mechanics for optimal squat performance
• Evidence-based interventions to improve squat spinal mechanics
• How to improve maximal squat strength performance via the implementation of linear and undulating squat periodisation, block periodisation, accentuated eccentric training, cluster training, squat variants, squat assistance exercises and overall program structure

For more information please click here

To review this course, please click here.