The Squat Day
One of the main factors that holds most trainee’s progress back is perfect exercise execution and technique.
Which directly creates one of the main challenges of every Strength Coach and Personal Trainer – to teach your clients and athletes perfect exercise execution and technique that is sustainable.
One year ago I went to Teneriffe for vacation. One of the main advantages of a vacation is to get out of the everyday business to analyse the business, identify challenges and find solutions to overcome them.
In the weeks before this trip I had the recurring problem of poor squatting technique in clients who only come for consultations every 3-4 weeks. Poor means the depth is a low half squat rather than a full squat and the 4010 Tempo looks like a 2010 Tempo.
So the question to myself was:
“How can I teach a client, who only comes every 3-4 weeks, doesn’t live close enough and doesn’t have the budget for regular personal training sessions, how to train properly.“
Especially in the Squat. As the Squat is one of the technically most demanding exercises. After the basic cues of elbows under the bar at all times and go all the way down – and all the way down means all the way down, you think you squat low, statistically you don’t – there are many details, foot- , knee- and pelvic position, spinal alignment and of course not only technique is needed for optimal exercise execution you also need optimal mobility and strength in all muscular links and kinetic chains.
Back to Teneriffe – the question still was:
“How can I improve these clients Squat efficiently and sustainably from a technique and mobility/strength standpoint?”
The solution is the YPSI Squat Day – a 1 day event – where the main focus is to teach, coach and improve my clients Back Squat. And give them a great day of training….
How is the Squat Day structured?
The Squat Day is split into ten 30min segments. Each segment consists of 15-20 minutes of training and 10-15 minutes of stretching/softtissue work – to combine the optimisation of technique and mobility/strength.
The Squat Day Workouts look like this
10:30 Workout 1 – BB Back Squat – 5×4 5010 180s
11:00 Workout 2 – BB Back Squat, heels elevated– 5×4 7010 180s
11:30 Workout 3 – BB Back Squat, heels elevated, paused– 5×4 4210 180s
12:00 Postworkout Shake
13:30 Workout 4 – BB Jump Squats – 5×4-6 10×0 120s
14:00 Workout 5 – BB 1 ¼ Back Squat, heels elevated – 5×4-6 4010 180s
14:30 Workout 6 – BB Back Squat, heels elevated – 5×4-6 4010 180s
15:00 Workout 7 – BB Back Squat, wide stance– 5×4-6 4010 180s
15:30 Workout 8 – BB Back Squat, paused – 5×4 4210 180s
16:00 Workout 9 – BB Back Squat – 5×4 5010 180s
16:30 Workout 10 – BB Back Squat – 5×8-12 3010 120s
17:00 Postworkout Shake – and walk home like John Wayne…
Work up to one heavy set on all workouts – except Workout 4 where you just use the empty bar
Throughout the Squat Day at the YPSI stretching/softtissue work will progress from selfstretches to passive stretches to assisted stretches, where my sister Katharina Unsoeld, a Level 3 certified Stretch to Win Therapist will stretch each individual participant based on their indivudal limitations to improve their Squat.
During the Squat Day
During the first Squat Day we held at the YPSI, there was no YPSI AminoElektrolytKomplex yet. Due to cramps 3 guys werent able to finish the Squat Day. One Squat Day later I introduced the YPSI AminoElektrolytKomplex and everyone was able finish the Squat Day.
Lesson learned: Drink plenty of Aminoacids and Electrolytes during the Squat Day to maximise performance, manage fatigue and avoid cramps….
After the Squat Day
– You need to have carbs the evening after the Squat Day. I prefer glutenfree options such as jasmine rice, mashed potatoes and oatmeal. These glutenfree options are great to minimize inflammation, replenish glycogen and facilitate recovery. A dessert is ok, too…
– 4g Protein per kg bodyweight per day in the days after the Squat Day are crucial to optimise proteinsynthesis and recovery
– Add 4-6 YPSI Magnesium Kapseln before bed to your supplement regime to optimise recovery and deal with soreness
– Depending on the max weight used and total volume lifted, Squats can be done again 5 to 10 days after the Squat day – you might add in some remedial work or deadlifts in that time
The most dominant performance at 1 of the 6 YPSI Squat Days held so far, was Ivan „Quads“ Simic – his thighs are actually 1cm bigger than German Track Cyclist Robert Foerstemanns – he did 240kg for 4 reps as max weight and did all 50 sets with 151kg or more – thats roughly 45 tons lifted within 6 hours….
The goal of the Squat Day is to improve your Squat, set you up for increasing your PB in the weeks after and to push the limits of your training….
50 Sets of Squats a day is a great experience….
Progression is the name of the game…. Thats why we will do YPSI Front Squat Days next year….
All the Best with the Squat Day!
For more info on the Squat get the YPSI Handbook – Improve your Squat