YPSI – Wolfgang Unsoeld

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Introducing: YPSI Handbook – Improve your Squat

What is the YPSI Handbook?

The YPSI Handbook covers a major lift or bodypart from two perspectives – the theoretical and practical. It includes detailed info on the Functional Anatomy of an Exercise – in this case the Squat – the different techniques including their advantages and disadvantages, the different variations of the exercise and as the Center of the YPSI Handbook a 10 Phase Program incl. Video Clips with Descriptions and Pointers on each exercise as well as further points to understand and improve mobility and stability, with one Goal – to „Improve your Squat“

The Squat is often called the King of all Exercises.

Its the most popular full body exercise in weight training of all time.

No other weight training exercise demands and improves strength, muscular balance and mobility as much as the Squat.

At the YPSI we use over 100 variations of the Squat depending on status and goal as a staple of our training programs to deliver optimal and maximal progress in Strength, Hypertrophy and Fatloss.

The task of this YPSI Handbook is to give different perspectives on different techniques and variations of Squats as well as their use and application. And to clear up various myths that stand in most trainee’s way to get the most out of squatting.

And to provide the centerpiece of this book a detailed 10 Phase Program including pictures and video clips of all exercises that you can use, analyze and train to

„Improve your Squat“

To order the „YPSI Handbook – Improve your Squat“ click here

This Handbook contains 15 chapters with over 15,900 words and almost 1 hour of video of all the exercises with explanations, cues and pointers.

The table of content is

Chapter 1 – The History of the Squat

Chapter 2 – The Pioneers of Squatting

Chapter 3 – The Functional Anatomy & Execution of the Squat

Chapter 4 – Technique – Power Squat vs. Olympic Squat

Chapter 5 – Back Squat vs. Front Squat

Chapter 6 – Microperiodization to „Improve your Squat“ 

Chapter 7 – Considerations before Starting the Program

Chapter 8 – The 10 Phase Program incl. video clips of all the exercises

Chapter 9 – The Squat Variations of the Program and their Advantages & Tasks

Chapter 10 – The Assistance Exercises of the Program and their Advantages & Tasks

Chapter 11 – Heels elevated or Heels flat – Thats the question…

Chapter 12 – The Butt Wink & its Advantages

Chapter 13 – The Squat Holiday – A Basic & two Advanced Variations

Chapter 14 – In summary: The Three Main Tasks of the Squat

Chapter 15 – The most efficient mobility work for the Squat is… 

The goal was to write the most comprehensive and practical book on Squats with a detailed 30 week 10 Phase Program that progresses you through different variations of the Squat to

„Improve your Squat“ in practice

and provide in-depth information on the advantages and tasks of the variations and assistant exercises used as well as a look behind the history and pioneers of squatting to

„Improve your Squat“ in theory 

If you got any questions regarding Squats and the YPSI Handbook leave a comment below

To order the „YPSI Handbook – Improve your Squat“ click here

What YPSI Athletes and Colleagues say about this YPSI Handbook:

„Wolfgang has been writing my training programs for the last six years. In the first year I improved my Back Squat from 110kg to 200kg. Two years later I Front Squatted 200kg for 4 reps. Recently, I set the all-time Back Squat Record at my college weight room with 259kg. I have applied the methods shown in „Improve your Squat“ over the last years and they got me squatting big. Squatting big has given me the strength and explosiveness required to dominate in Rugby and Track & Field. For everyone who is seriously interested in Squats, I can highly recommend Wolfgang’s work and the „Improve your Squat“ book.“
Frederick Lüthcke, former U18 Rugby National team player and current member of the Embry Riddle Track & Field Team (100m)
 
„I started to work with Wolfgang in 2014 to rehab my knee after a ligament tear. Early on Squats played a major role. I have progressed through various variations of the Squat over the last 2,5 years which added serious weight to the bar, improved my Squat technique and mobility, got me harder kicks and got me stronger overall which is a serious asset in the sport of MMA. In the past most of the time I was physically weaker than my opponents and won with technique and timing. Now I am one of the strongest guys in the whole division. I highly recommend every fighter and every trainee who is interested in learning about Squats and how to improve them to read Wolfgang’s „Improve your Squat“ Book. And if you aren’t interested in Squats yet, its time…“ 
Peter Sobotta, UFC Fighter & Planet Eater Head Coach
 
„If you want to know something about a subject, don’t listen to someone with a lack of knowledge and success on that subject. Instead listen to someone who has knowledge and success on that specific subject. Or consult his published work. For Squats. This is that book.“ 
Dr Peter Lundgren, World Leading Therapist
 
„It’s not sets and reps, but passion and intellect which makes us strength coaches. The relationship between athlete and coach is a mysterious thing and all the bonds between them are different. All of my experiences with Wolfgang over the last 8 years before this book was written have been extraordinary. He is not just a great coach and teacher, he’s also a great author. He possesses the rare ability to take training paradigms and concepts and translate them into real life results. Throughout my twenty years plus experience of coaching, I have used these methods and techniques and thank Wolfgang for bringing them to life. You will see that in this exceptional book.“ Preston Greene, Strength & Conditioning Coordinator Florida Gators Men’s Basketball

 

To order the „YPSI Handbook – Improve your Squat“ click here

 

8 comments

  1. John - 23. Januar 2017 18:31

    Hi Wolfgang does the book and video go through technique pointers on foot width, toes position and position and so on? Is this book directed towards the beginner or advance lifter?

    Thanks

    • Wolfgang Unsöld - 23. Januar 2017 18:41

      Hi John,

      Its direct to both the beginner and advanced trainee. Advanced to a certain degree though, obviously. If you squat 200kg already, the book will give you a lot of great information, the program, mainly the first 3-4 phases, would need to be adjusted, though. If you squat in-between 20kg and 160kg you will get a lot out of it.

      The book covers some functional anatomy. Regarding toe position, its 5-15° out as thats how the femur sits in the hip joint. Regarding stance, all phases will be done with a shoulder width stance. Moving in and out are options that are there. I just do not use them as often as they are not the most efficient on most cases.

      Hope that answered your questions

      W

  2. Mike - 17. Februar 2017 20:44

    Hi Wolfgang, in this book and video clips do you show proper grip and bar placement for a full Olympic squat? I have enough shoulder mobility to keep my elbows pointed down, however when I do this the bar becomes unstable and this ruins my technique. The only way I can keep the bar stable in a Olympic squat is to keep my elbows backwards which i know is inccorrect….any tips on correcting this?

    Also do you plan on releasing more handbooks like this for the Bench Press, or Overhead Press?

    Thank you

    Mike

    • Wolfgang Unsöld - 21. Februar 2017 9:18

      Hi Mike,

      Yes, the „YPSI Handbook – Improve your Squat“ will cover some of this in detail.

      Based on the info you wrote, my assumptions is that you have weak quads compared to your posterior chain, so adapting technique to fire more fibers of the posterior chain gets you more stable.

      Work on the weak link. Get the quads stronger.

      And yes, there will be more YPSI Handbooks this year and the two exercise mentioned will be covered

      W

  3. Danny - 21. März 2017 4:59

    Hi Wolfgang I am thinking about buying this book. I just have a few questions.
    1) Does the 10 phase program included in the book require us to train more than once per day?
    2) Is special equipment required to complete this program (safety squat bar, buffalo bar, squat board etc..)
    3) Can this program be repeated after it is completed with a few weeks off in between?

    • Wolfgang Unsöld - 21. März 2017 8:23

      Hi Danny

      1) Does the 10 phase program included in the book require us to train more than once per day?

      Its 2 workouts per week. Once a day. (two a days are great. they needed to be designed quite specific so. so they can’t be a part of a program like this.)

      2) Is special equipment required to complete this program (safety squat bar, buffalo bar, squat board etc..)

      Just a Rack, Plates and Bar. Plus Legcurl and 45° Backextension. There is one tool in the book, the YPSI Squat Board, which is a wooden wedge to elevate the heels 15cm on a wide and stable platform. You can either order the YPSI Squat Board online or make one yourself (I have put the measurements in the book)

      3) Can this program be repeated after it is completed with a few weeks off in between?

      Yes. Since its 10 Phases which makes it a 30 week program you could actually start over with Phase 1 right after you finished Phase 10

      W

      • Danny - 23. März 2017 4:47

        Hi Wolfgang I purchased the book a couple of days ago, and I can’t wait to start the program. I do have some questions.

        1) When watching the videos I noticed Goran’s grip on the bar was so close his index finger was almost touching his shoulder. Assuming I have proper mobility in the shoulder and upper back, should I grip the bar this close as well?

        2) Should I be actively retracting my scapula to create a ’shelf‘ for the bar to rest on top of?

        3) Some powerlifters give the cue „spread the floor“ or „screw your feet into the ground“ when squatting. Does this also apply to Olympic squats?

        4) My biggest mobility problem is dorsiflexion, is stretching the soleus the best way to fix this?

        The book is great. Chapter 6, and how to select proper loads is a gem!

        • Wolfgang Unsöld - 23. März 2017 8:03

          Hi Danny,

          Happy to hear that you like the book!

          1) When watching the videos I noticed Goran’s grip on the bar was so close his index finger was almost touching his shoulder. Assuming I have proper mobility in the shoulder and upper back, should I grip the bar this close as well?

          Yes, close grip and elbows under the bar are an easy way to stay more upright. The wider the grip the more the elbows back the higher the odds of diving forward.

          2) Should I be actively retracting my scapula to create a ‘shelf’ for the bar to rest on top of?

          Its not a priority. You need some tension to hold the bar though.

          3) Some powerlifters give the cue “spread the floor” or “screw your feet into the ground” when squatting. Does this also apply to Olympic squats?

          Due to the wider stands in a Power Squat it makes some sense, as the ABDuction activates more fibers of the glutes. In a Olympic Squat with the shoulder width stance there is no point for that though.

          4) My biggest mobility problem is dorsiflexion, is stretching the soleus the best way to fix this?

          Yes. Soleus and Gastrocnemius. As often as possible (if you can fit it in do it every day)

          The book is great. Chapter 6, and how to select proper loads is a gem!

          Great to hear that!

          W

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