Lesson Plan: Back Squat

WORKOUT Back squat 5-5-5-5-5

Score: maximum load for a set of 5 reps

INTENDED STIMULUS

This workout is a single-modality weightlifting heavy day. Today, the sets are ascending (i.e., add weight after every set). At 5 reps per set, the workout has a slight bias toward strength-stamina versus top-end strength.

The goal is to lift the maximum load possible for a set of 5 reps while maintaining sound technique. Adequate rest (i.e., 3-5 minutes) must be taken between these sets to maximize loading.

BREAKDOWN

ƒ The goal is to develop strength, although at 5 reps per set the loads will not be close to 1-repetition maximums.

ƒ Athletes are expected to add load after a successful 5-rep set.

ƒ New personal records should be attempted in the third or fourth set.

ƒ Scaling options are modulated by load.

ƒ Coaches should ask if any athletes are injured.

ƒ Coaches should demonstrate the movement, including movement standards.

ƒ Coaches should explain the score is the maximum load for a set of 5 reps.

ƒ The load is reduced when 5 reps are not achieved or form degrades significantly.

ƒ Suggested rest periods: 3-5 minutes between working sets.

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Coaches: All parts of the class are coach led. Demonstrate each new piece before athletes perform it. Cue athletes to achieve better positions throughout each section.

:00-:03 WHITEBOARD (3 MINUTES)

ƒ Explain the workout, intended stimulus and breakdown (above).

:03-:08 GENERAL WARM-UP (5 MINUTES)

Assess for hip, knee and ankle range of motion. Athletes might need assistance selecting an appropriate PVC pipe height.

OVER-UNDER ƒ Partner 1 holds a PVC pipe parallel to the ground at approximately hip height. ƒ Partner 2 lifts one leg at a time over the PVC, then squats and moves underneath it to return to the other side. ƒ Partner 2 completes 5 reps with each leg, and then the partners switch roles. ƒ Each person completes two turns in each role.

WALKING LUNGE STRETCH ƒ Athletes step out with one leg into a lunge while the hands, with interlaced fingers, reach up and to the opposite side of the front leg. ƒ Have the athletes stand and repeat with the opposite leg until they have completed 5 steps with each leg.

:08-:23 BACK SQUAT SPECIFIC WARM-UP (15 MINUTES)

Assess movement to determine proper workout loading.

ƒ Have athletes partner or group together on racks set to appropriate heights. ƒ One athlete at a time is cued through this sequence: • Place the barbell on the back. • Brace the abdominals. • Step two steps back from the rack. • Squat to full depth. • Pause at the bottom. • Stand up aggressively. • Exhale at the top. ƒ Have each athlete repeat that sequence 4 more times on his or her own. ƒ Rotate new athletes in. Continue in this manner, cueing the first rep and allowing 4 independent reps, until everyone has completed a set.

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• Look for: hips initiating back and down, lumbar curve maintained and weight on the heels. ƒ Instruct athletes to warm up to their first working set (about 80 percent of current max). • They perform 3-4 sets of 5 reps per set, increasing the load after each. • They do not need to pause at the bottom. ƒ Inform athletes they must be spotted on 1 rep in one warm-up set. • Teach and demonstrate spotting techniques before athletes practice them.

:23-:26 BREAK & LOGISTICS (3 MINUTES)

ƒ Bathroom break. ƒ Remind athletes that coaches will be cueing during lifts. ƒ Continue to review scaling options with each athlete. ƒ Safety check: Ensure adequate room around racks for bailing, and ensure athletes understand how to spot. ƒ Re-brief workout, flow and safety considerations.

:26-:53 WORKOUT: START WORKOUT AT :26 (27 MINUTES)

Cue athletes to better positions while maintaining technique. Reduce load when needed.

ƒ Ensure athletes load and unload barbells safely. ƒ Ensure plates are clearly off the platform and will not create a hazard if a barbell is dropped. ƒ Make suggestions for loading based on technique displayed.

:53-:60 COOL-DOWN (7 MINUTES)

ƒ Clean up equipment. ƒ Hip-flexor stretch (1 minute each leg). ƒ Collect scores, celebrate new personal records, and exchange high fives!

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WOD SCALE: BACK SQUAT

WORKOUT Back squat 5-5-5-5-5

Score: maximum load for a set of 5 reps

SCALING THIS WOD

This workout is a single-modality weightlifting heavy day. For today’s heavy day, the sets are ascending (i.e., add weight after every set).

Regardless of experience, all athletes should find a heavy set of 5 relative to their capacity. For this workout, it is acceptable for beginner or intermediate athletes to complete more than 5 working sets if they have not yet previously established a 5-rep maximum, but coaches need to ensure the overall volume remains appropriate.

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