Squat Every Day for Athletic Performance

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Squat Every Day for Athletic Performance

Below is a workout that I have used recently. The workout is designed for the typical athlete: football, basketball, soccer, etc. I found that sticking to the basic exercises created a much better result than varying the exercises.

Young athletes are all over the place. They have trouble concentrating, so sticking to the same basic movements makes it easier for them to perfect the movement. The goal is of course to maximize muscle growth, power production, absolute strength, relative strength, and mobility.

I use the following warm-up to quickly get the athletes ready to perform the movements:

Warm-Up
Jump Rope 2 minutes
Air Squats x 10
Arm Circles both directions
Lunges x 10 ea leg
Cobra Pose
Frog Pose
Fire Hydrants x 10 ea leg
Overhead Squats with the Bar or PVC Pipe

The warm up is short but effective. I know that most strength coaches both in high school, college, and the private sector are strapped for time. The key is a quality warm-up.

I have included a type of plyometric with each squat as a type of contrast. I would wait 30-60 seconds after a set of squats to perform the plyometrics. I didn’t include a speed/sprint workout, but I did include a sample week and the end of the strength workout.

Enjoy! If you have questions, feel free to comment at the bottom.

Week 1-4
Day 1 Week 1
Back Squat ss Jump and Knee Tucks/8 x 3 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)
Clean Paused 2 inches off Ground EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Bench Press 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Hang Clean 3RM, then -10% for 3
Push Presses 5RM, then -10% for 2×5

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Clean Complex Max RPE 8 2 Clean Pulls to 2 Cleans & 2 Front Squats Max
Closegrip Bench 10RM, then -10% for 2×10

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Day 1 Week 2
Back Squat ss Jump and Knee Tucks/8 x 3 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)
Clean Paused 2 inches off Ground EMOMs Start at 70% 10 sets x 1 rep working up heavy but no misses
Bench Press 5RM (1st rep paused 5 sec), then -10% for 5 and -15% for 5+ (down sets not paused)

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Hang Clean 3RM, then -10% for 3
Push Presses 5RM, then -10% for 2×5

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 3RM(1st rep paused 3 sec), then -10% for 2×3 not paused
Clean Complex Max RPE 8 1 Clean Pull to 2 Cleans & 2 Front Squats Max
Closegrip Bench 10RM, then -10% for 2×10

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Week 1-4
Day 1 Week 3
Back Squat ss Jump and Knee Tucks/8 x 3 5RM (1st rep paused 3 sec), then -10% for 5 and -15% for 5+ (down sets not paused)
Clean Paused 2 inches off Ground EMOMs Start at 70% 12 sets x 1 rep working up heavy but no misses
Bench Press 5RM (1st rep paused 3 sec), then -10% for 5 and -15% for 5+ (down sets not paused)

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused
Hang Clean 3RM, then -10% for 3
Push Presses 5RM, then -10% for 2×5

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 3RM(1st rep paused 1 sec), then -10% for 2×3 not paused
Clean Complex Max RPE 8 1 Clean Pull to 1 Clean & 2 Front Squats Max
Closegrip Bench 8RM, then -10% for 2×8

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Day 1 Week 4
Back Squat ss Jump and Knee Tucks/8 x 3 5RM, then -10% for 2×5
Clean Paused 2 inches off Ground EMOMs Start at 70% 6 sets x 1 rep working up heavy but no misses
Bench Press 5RM

Upper Muscular Imbalance Work 1
1a. Push-Ups 3 x submaximal
1b.KB Bentover Rows 3 x 10 Reps
1c. KB Swings 3 x 10 Reps

Day 2
Front Squat ss Paused Russian Hops/3 ea leg x 3 1RM Paused 3 sec
Hang Clean 3RM, then -10% for 3
Push Presses 5rm

Upper Muscular Imbalance 2

1a. Pullups 3 x submaximal
1b. Dips 3 x submaximal
1c. KB High Pulls 3×8 (lower slower than you pull up)

Day 3
Back Squat ss 18-24″ Depth Jump and touch 3×5 1RM Paused 3 sec
Clean Complex Max RPE 8 1 Clean & 2 Front Squats Max
Closegrip Bench 8RM

Core Muscular Imbalance 2
1a. Unilateral Farmer’s Carry 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. Glute Ham Raises 3×10

Week 5-8
Day 1 Week 5
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM (1st rep paused 5 sec), then -10% for 3 and -15% for 3+ (down sets not paused)
Clean Paused at Knee EMOMs Start at 70% 8 sets x 1 rep working up heavy but no misses
Bench Press 3RM (1st rep paused 5 sec), then -10% for 2×3 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Power Clean 3RM, then -10% for 3
Push Presses 3RM, then -10% for 2×3

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Clean Complex Max 1 Clean Pull to 2 Cleans & 2 Front Squats Max
Closegrip Bench 5RM, then -10% for 2×5

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Day 1 Week 6
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM (1st rep paused 5 sec), then -10% for 3 and -15% for 3+ (down sets not paused)
Clean Paused at Knee EMOMs Start at 70% 10 sets x 1 rep working up heavy but no misses
Bench Press 3RM (1st rep paused 5 sec), then -10% for 3×3 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Power Clean 3RM, then -10% for 3
Push Presses 3RM, then -10% for 2×3

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM(1st rep paused 3 sec), then -20% for 2×3 not paused
Clean Complex Max 1 Clean Pull to 2 Cleans & 1 Front Squat Max
Closegrip Bench 5RM, then -10% for 2×5

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Day 1 Week 7
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM (1st rep paused 5 sec), then -10% for 3 and -15% for 3+ (down sets not paused)
Clean Paused at Knee EMOMs Start at 70% 12 sets x 1 rep working up heavy but no misses
Bench Press 3RM (1st rep paused 3 sec), then -10% for 4×3 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM(1st rep paused 1 sec), then -20% for 3×3 not paused
Power Clean 3RM, then -10% for 3
Push Presses 3RM, then -10% for 2×3

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM(1st rep paused 1 sec), then -20% for 3×3 not paused
Clean Complex Max 1 Clean Pull to 1 Clean & 1 Front Squat Max
Closegrip Bench 5RM, then -10% for 2×5

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Day 1 Week 8
Back Squat ss Weighted Prisoner Squat Jumps 3×6 3RM, then -10% for 2×3
Clean Paused at Knee EMOMs Start at 70% 6 sets x 1 rep working up heavy but no misses
Bench Press 3RM, then -10% for 2×3

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 3 x submaximal reps
1b. Bentover Rows 3 x 5 reps
1c. KB Swinging Rows 3 x 10 reps

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM
Power Clean 1RM
Push Presses 3rm

Upper Muscular Imbalance 2
1a. Pullups 3 x Submaximal reps
1b. Z Press BB/KB/DB 3 x 8
1c. KB Swings 3 x 10

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×5 1RM
Clean Complex Max 1 Clean & 1 Front Squat Max
Closegrip Bench 5RM

Core Muscular Imbalance 2
1a. Bilateral Farmer’s Walk 3 x 25 yards down and back
1b. Pull-Ups 3 x submaximal
1c. GHDs 3×8

Week 9-12
Day 1 Week 9
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 1RM (paused 5 sec), then -20% for 2×5 not paused
Clean EMOMs Start at 70% 9 sets x 1 rep working up heavy but no misses
Bench Press 1RM (paused 5 sec), then -20% for 2×5 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 3RM, then -10% for 2×3
3 Position Clean (hip, knee, and floor) Work to a near max
Push Presses 6RM, then -10% for 2×6

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM(paused 1 sec), then -15% for 3 and -20% for 3+
Clean Complex Max 1 Pull, 1 Clean & 1 Front Squat Max
Closegrip Bench 3RM, then -10% for 2×3

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Day 1 Week 10
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 1RM (paused 5 sec), then -20% for 2×5 not paused
Clean EMOMs Start at 70% 11 sets x 1 rep working up heavy but no misses
Bench Press 1RM (paused 5 sec), then -20% for 2×5 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 2RM, then -10% for 2×2
3 Position Clean (hip, knee, and floor) Work to a near max
Push Presses 4RM, then -10% for 2×4

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM(paused 1 sec), then -15% for 3 and -20% for 3+ all down sets not paused
Clean Complex Max 1 Pull and 1 Clean Squat Max
Closegrip Bench 3RM, then -10% for 2×3

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Day 1 Week 11
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 1RM (paused 3 sec), then -20% for 2×5 not paused
Clean EMOMs Start at 70% 13 sets x 1 rep working up heavy but no misses
Bench Press 1RM (paused 3 sec), then -20% for 2×5 not paused

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side 1RM
3 Position Clean (hip, knee, and floor) Work to a near max
Push Presses 2RM, then -10% for 2×2

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM, then -15% for 2×3 not paused
Clean Complex Max Clean Max
Closegrip Bench 3RM, then -10% for 2×3

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Day 1 Week 12
Back Squat ss Depth Jumps from a 12-24″ Box for height 3×6 Work up to 80% of 1RM for 2×3
Clean EMOMs Start at 70% 6 sets x 1 rep working up but not past 85%
Bench Press 1RM

Upper Muscular Imbalance Work 1
1a. Weighted Push-Ups 5 x submaximal
1b. Bentover Rows 5 reps x 5 sets
1c. KB/DB Push Press 5 Reps x 5 sets

Day 2
Front Squat ss Runner Jumps on Box 3×5 ea side Work up to 85% of 1RM for 1 rep
3 Position Clean (hip, knee, and floor) Work up to 85% of your best weight
Push Presses 1RM

Upper Muscular Imbalance 2
1a. Pullups Submaximal reps x 3 sets
1b. Plate Lateral Raises 8 reps x 3 sets
1c. KB Swings 10 Reps x 3 sets

Day 3
Back Squat ss 24-30″ Depth Jump and Touch 3×3 1RM
Clean Complex Max Clean Max
Closegrip Bench 3RM

Core Muscular Imbalance 2
1a. Unilateral DB OH Carries 25 yards right hand and 25 yards left hand
1b. Pull-Ups 3 x submaximal
1c. GHRs 3×5

Sample Speed Program:

Week 1
Day 1
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10 yards/2
B-Skip/2
B-Skip to Sprint 10 Yards/2
Half Kneeling to a 20 yard Sprint x 4

Day 2
Mountain Climbers/30 sec x3
Neck Series
Lying Leg cirlces
Cobra Pose
Frog Pose
Scorpion/10 each leg
Hip Flexor stretch
Cradles/10 yards
Frankentines/10 yards
4 Position March/2
A-Skips/2
B-Skips/2
Paused Russian Hop x 4 ea leg and Sprint 15 yards x 4

Day 3
Get ups 5 each
Runner Holds/6 each
Abduction/Adduction/6 each
Standing Oblique/6 each
Streamline
Quadruped Thoracic Extension+Rotation x 10 ea side
Quadruped Thoracic Extension+Rotation w Internal Rotation x 10 ea side
Cat Camel/ 10
Hip Flexor Stretch
Fire Hydrant/10 each
4 Position March/2
A-Skip/2
A-Skip to sprint 10yx2
B-Skip/2
B-Skip to Sprint 10yx2
Build up Sprints 40yardsx4 rest 30 seconds

6 sets (Focus on step count)
Prowler Push 10 yards super heavy, swim and sprint 15 yards x 6

Rest 3-4 minutes

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