Table of Contents


Table Of Contents

 

Foreword  …………………………………………………………………………………………………………….  7

Preface       ……………………………………………………………………………………………………………. 9

Why Listen To Me? ……………………………………………………………………………………………..  10

 

Chapter 1: Squat 101 ……………………………………………………………………….  13

How To Squat ……………………………………………………………………………………………………..  13

Text Book Definition (Or Something Like That) …………………………………………………….   14

Setting  Up ………………………………………………………………………………………………………….  16

                 Bar Position And Grip …………………………………………………………………………….  17

                 Foot Placement ……………………………………………………………………………………..  21

                 Unracking/Backing Out …………………………………………………………………………  23

Technique…………………………………………………………………………………………………………..  26

                 Dive-Bomb ……………………………………………………………………………………………  27

                 One Motion …………………………………………………………………………………………..  28

                 Controlled Blast …………………………………………………………………………………….  30

Racking The Weight …………………………………………………………………………………………….  32

 

Chapter 2:  Training ……………………………………………………………………….  35

The Basics ………………………………………………………………………………………………………….  35

                Learn How To Get Strong ………………………………………………………………………..  35

                Training Your Body And Mind …………………………………………………………………  37

                Plateaus And Overtraining ………………………………………………………………………  39

Strength Training For A Monster Squat ………………………………………………………………..  40

                 What Exercises Do You Need? ………………………………………………………………..  40

                 How Often Should You Squat? ………………………………………………………………..  42

                 Sets And Reps ……………………………………………………………………………………….  43

                 Recovery ……………………………………………………………………………………………….  45

Diet          …………………………………………………………………………………………………………….. 46

Sleep         ……………………………………………………………………………………………………………. 46

Spotters/Training Partners ………………………………………………………………………………….  46

Exercises    …………………………………………………………………………………………………………. 49

                Squat …………………………………………………………………………………………………….. 49

                Box Squat ………………………………………………………………………………………………. 50

                Chain Squats ………………………………………………………………………………………….. 52

                Band Squats …………………………………………………………………………………………… 55

                Band Assisted Squats ………………………………………………………………………………. 57

                Safety Bar Squats …………………………………………………………………………………… 60

                Cambered Bar Squats ……………………………………………………………………………… 62

                Front Squats ………………………………………………………………………………………….. 64

                Zercher Squats ……………………………………………………………………………………….. 66

                Good Mornings ………………………………………………………………………………………. 67

                Pull Throughs…………………………………………………………………………………………. 68

                Reverse Hyper………………………………………………………………………………………… 69

                Leg Extensions & Leg Curls …………………………………………………………………….. 70

                Leg Press ……………………………………………………………………………………………….. 70

                Abs ……………………………………………………………………………………………………….. 70

Training Programs ………………………………………………………………………………………………. 71

                Building A Base ………………………………………………………………………………………. 72

                Advanced Program …………………………………………………………………………………. 76

                Typical Team Jax Training Program ………………………………………………………… 78

                My 1,100 Lb. Squat Program ……………………………………………………………………. 78

 

Chapter 3:Lifting Gear ……………………………………………………………………. 91

Squat Suit …………………………………………………………………………………………………………… 92

                Single-Ply ………………………………………………………………………………………………. 92

                Multi-Ply ……………………………………………………………………………………………….. 93

Briefs        ……………………………………………………………………………………………………………. 95

                Single-Ply ………………………………………………………………………………………………. 96

                Multi-Ply ……………………………………………………………………………………………….. 96

Brief/Suit Combinations ……………………………………………………………………………………… 96

My Brief/Suit Experience …………………………………………………………………………………….. 97

Erector Shirt ………………………………………………………………………………………………………. 98

Belt           ……………………………………………………………………………………………………………  98

Shoes        ……………………………………………………………………………………………………………  99

Knee Wraps ………………………………………………………………………………………………………. 100

Miscellaneous Gear…………………………………………………………………………………………….. 101

When To Start in Gear………………………………………………………………………………………… 102

Gear Web Sites ………………………………………………………………………………………………….. 103

  

Chapter 4: Competition …………………………………………………………………. 105

Which Federation ……………………………………………………………………………………………… 105

Training For The Meet ……………………………………………………………………………………….. 108

Meet Day …………………………………………………………………………………………………………… 110

                Openers And Attempts …………………………………………………………………………… 113

                Squatting ……………………………………………………………………………………………..  113

 

Chapter 5: Beyond The Weights ………………………………………………………. 117

Dedication …………………………………………………………………………………………………………. 117

Motivation …………………………………………………………………………………………………………. 117

Goals        …………………………………………………………………………………………………………… 118

Confidence ………………………………………………………………………………………………………… 118

Fear          …………………………………………………………………………………………………………… 119

Visualization …………………………………………………………………………………………………….. 120

Push Yourself To Your Limits ……………………………………………………………………………… 120

Training Smart ………………………………………………………………………………………………….. 123

 

Chapter 6: My Monster Squat …………………………………………………………. 125

My Ritual   ………………………………………………………………………………………………………… 125

Top 10 Tips ……………………………………………………………………………………………………….. 130


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