Showing posts with label back squat. Show all posts
Showing posts with label back squat. Show all posts
Monday, 18 February 2019
Jack O'Hara First Ever Back Squat
Jack O'Hara first ever back squat.
11 years old. Good start to his lifting especially for a young rugby league player.
Nathan Waters THP - Total Health Performance Rugby League Program
Locky back Squat 18/2/19
Good work from young rugby league player Lochlann Davies back squatting 75kg for 5 reps at 69kg body weight the day after a game.
Only been lifting for a year too so it is good going.
Wednesday, 9 January 2019
Hard Work Paying Off
Today I thought I would share with you some progress Trist has made over the past year with his back squat. Brett (Trist's Dad), sent me a clip during the holiday break of Trist's first squat. He squatted 30kg and couldn't break 90 degree even with heels elevated. That was in November 2017. He then sent me the above clip where he hits 105kg for 6 reps.
So in just over a year he has been able to increase his strength and can also now full squat with heels elevated. Obviously there is a big gain in strength because he is a beginner but in saying that it is still good going. Not many young blokes his age would increase their strength that much and also increase their range of motion. From what I saw in the holidays, training at a public gym, it would be the opposite. As the weight gets heavier the average trainee starts to cut the depth of the squat shorter and shorter.
I think it shows that if you work hard, are consistent with your training, and have a program that is tailored to your needs, you can achieve quite a lot in a short period of time. Do this year in and year out for 5 years and you will be in a good position. You won't have that big of a jump in strength each year but the results will compound and you will be a well rounded athlete.
Monday, 18 June 2018
Back Squat Progress - Locky
Lochlann Davies back squatting 57.5kg for 8 reps @ 53kg body weight.
Now this isn't a world record lift by any means. I am not showing for that reason. I am showing it to make the point that lifting is about progress and bettering yourself. It doesn't matter what others can lift. As Ed Coan has said many times "your numbers are your numbers and you should be proud of them".
When Locky started just a few months ago he weighed 47kg and couldn't squat the bar. This wasn't due to mobility or extremely poor technique like a lot of beginners, he just wasn't strong enough at that point. After doing some general preparation work he has built up a pretty decent squat for where he is at in his lifting life. As a rugby league player it is about being healthy to perform on the field, so being in season and still progressing in strength is a bonus.
This wasn't a maximal lift but we won't try and drive weight up from here next workout. We will consolidate the technique first and then start to add more weight once every rep is solid. There are many ways to progress than simply adding more weight to the bar each week or adding reps.
Saturday, 31 March 2018
Back Squat Follow Up
About two weeks ago I posted a video of Lochlann's first ever squat session. The above video is his 4th session and 17 days later. Here he got 45kg x 8 reps and 50kg body weight. In the first session he got 27.5kg. He is learning the movement quite well which is why there is such an increase in weight lifted in such a short time period. Beginner gains are great. We still have a lot to work on so it is going to be really good to see how he comes along over the coming months.
After just 8 weeks of training Lochlann said he already feels his speed has increased on the field. This is the end goal for us, improving performance on the field. It really doesn't matter how much you squat, deadlift, or bench if you are getting injured or if the work you are doing isn't carrying over to your sport performance.
With a consistent year of lifting under his belt I think Lochlann will be setting himself up for a successful club season and will be giving himself the best opportunity to make the Harold Matthews team when that time comes.
Consistent hard work.
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