Homework for Nationals 2015 - Squat

In my short competitive career I have learnt that every meet provides a great learning opportunity. Not only does competition put the blow torch under your technique, the craziness of meet day puts you in a different environment and forces you to adapt. That's why when someone who doesn't compete tells me their numbers I really don't have any interest. You have a decent deadlift...do it after 3 limit squats and benches while warming up quickly in a crowded weight room then we can talk.

Given my inexperience each meet is a virtual master class in learning's.  I love watching the top lifters in the warm-up room and on the platform. Their attention to detail, intensity and meet day routines provide such an insight and highlight the enormity between the best and plodders like me.

Despite my meet being ruined by injury I have plenty of points to work on. Firstly per the picture above my depth is not an issue but I need to work on developing proprioception so that I know exactly where my depth point is. Too often in training I search for depth and end up compensating by going ass to grass as per my attempts at Nationals. Also getting my wraps right too would be good given they came apart on the squat above and weren't wrapped correctly below the knee!

Next I need to lock down my pre-lift and lift mechanics. Every squat has to feel the same rather than always tinkering with bar placement, foot placement etc. To be fair my squat feels like it is the best it has been but it can be much much better.

Consistent frequent volume of squatting is also part of this years prescription. A lot of outside 'shite' has interfered with my lifting this year and it was obvious that I was months short of the volume I needed in my legs. Importantly I will be channelling one aspect of Paul Carter in that my squat numbers will be a very gradual build up with lots of sub maximal %'s.


Stay Strong
Thomo