Specificity & Variation In The Squat

 

Picking the right exercises can make all the difference in a training program
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Dr. Bondarchuk is credited with developing categories for exercises based on their relationship to the competitive exercise. In this case, I chose to break down the powerlifting competition style squat.
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Competitive Exercise: Competition squat. This is the movement you compete in or the reason you’re training.
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Special Developmental Exercises: Anything that mimics the competitive exercise in form or function but not both. In this case I chose heavy squats, high bar squats, and pause squats.
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Special Prep Exercises: Anything that utilizes similar muscle groups for the competitive exercise but not in specific equipment or high intensity. In this case, I chose higher rep squats, front squats, and a box squat.
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General Prep Exercises: Anything that builds the muscles of the competitive exercise but doesn’t directly mimic the movement or intensity of the competitive exercise. The examples I chose were the leg press, belt squat, and Bulgarian split squat.
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There are plenty of other movements for each category, but these are some exercises that I would include in a program if you’re looking to improve your squat.
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Let me know below if you want to see a breakdown for other exercises!


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