Rest Day / Make Up / Info 032909 S

Rest. Or if you need to, make up some work you didn't get done during the week. Below is a timed WOD we did in ICT yesterday, very good. No matter what you do read the info below that from Rob Shaul at Military Athlete.

New Timed WOD - Courtesy of Patrick in Wichita

"Burpee Maker"
10 mutant maker @ 95
9 burpee pullups
8 mm
7 bpu
6 mm
5 bpu
4 mm
3 bpu
2 mm
1 bpu

EMAIL QUESTION-

I see in your programming that you often utilize front squats, but not back squats. I come from a powerlifting background and was wondering why front squats are so prominent in your training. I apologize in advance if you have already answered this question on your page.

Thanks.
Ryan, US Army

ANSWER/COMMENTS-

I prefer front squats for the following reasons:

- Safer 1. You can't front squat as much as you can back squat, so there is less loading on your spine.

- Safer 2. When you fail on a back squat generally the athlete's hips rise, and torso falls forward, and he/she then tries to "save it" by doing a very heavy good morning with the lower back muscles. It's a terrible position to be in (I know).

- Great Core Work. - When an athlete fails at the front squat, their "core" goes first - before their legs. I instruct my athletes to tighten their abs as hard as possible before dropping into the "hole" of a heavy front squat. When they eventually fail, their torso collapses forward into a "crunch" and the bar can be dropped to the supports or ground - much safer then the back squat.

- Reinforces other lifts: Hang squat cleans and squat cleans both have "front squat" components

- Reinforces/trains the "rack" position - this is crucial, as many of my athletes struggle with getting the barbell into the rack position on the chest and shoulders, with elbows high. Yet, we need them to have a good rack position for several of our exercises.

- Other coaches much more experienced then I use it in favor of the back squat including Mike Boyle and Dan John

- Balance Test - a similar front squat and bench press is a good indication of an athletes upper/lower body strength balance.

- Reinforces proper squat technique - feet shoulder width apart, etc. - no wide feet stuff like the back squat

- Great Quad Builder - I think the back squat does a better job of building hamstrings and glutes, for whatever reason, but I think the front squat builds quads like no other exercise. I use the dead lift and lunges for hammys and butt.

- Rob Shaul

Post what you did or didn't do to comments