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Spring Challenge - Train for the Body Squat Test

April 5, 2007 Send this Article to a FriendPrint This Article

Author: Certified HyperStrike Trainers

In order to do well on the squat test you will have to be technically proficient in the squat, strong, and have good endurance. All of those attributes require practice. To do well on the squat test you will need to train both strength and endurance.

For technical proficiency you will need to be very aware of how you squat. You may want to enlist the help of a knowledgeable coach and/or video tape yourself squatting. For detailed instructions on the squat check out this video.

To build specific endurance you will need to do squats often. When you do them make sure you do them right, especially when you are tired. You can do them with just your body weight or with weight. You can do back squats, front squats or overhead squats. Feel free to mix it up.

To increase strength you should work in the 1 to 5 rep range. Again, you can use any variation of the squat you choose. You can also use partial squats.

For your conditioning work you can do many different things. You can do heavy squats with other exercises in a circuit. You can do high repetition squats and intervals. You can also add Olympic lifts, squat jumps and box jumps to build explosive power.

Play around and find what works best for you. Figure out what you need to work on (strength or endurance) and address your deficiencies. Don’t neglect proper rest and recovery and taper down the volume as you approach test day.

Good luck!!
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