Squat Workouts

Getting ready for the APF meet in March.


Squats- warm ups: 2-3 warm ups x 5 reps, then 85%x5, 90%x3, briefs on and then do sets of 3 reps, until failure. For those without briefs do the 90%x3+ then do a HIT sets with a 4 second descent and explode up do as many reps as you can with 78%.


Prowler Pushes- 4 45's + 2-25's. Down and back twenty yards. Do 3 sets. If you don have a prowler use a heavy truck and push it twenty yards and then back.


Long Jumps- Jumps as far as you can recover and jumps again. Jumps down 20 yards and back. Do 3 sets.


Bicycle Hams- 3x15 Use the biggest bands you can.


Abs- Phipps sits- 25 reps, Hip Ups- 25, V- Ups- 25 reps