Happy Squatober everyone! While we are in the season of squatting, I wanted to share some helpful tips to help improve your 1RM on your squat. Below you'll find a brief summary of how to work on the squat specifically during your next strength block:

• Test your 1RM: 

Although it may sound simple, the best way to improve your 1RM is to test it. I would only recommend testing a 1RM if you have been consistently training and you have good form. To test for your 1RM I would recommend using the safety pins to your depth and have a spotter to help. Prior to hitting a 1 rep, try to complete a proper warm up such as the following:

• • 1x6@50%
  • 1x5@60%
  • 1x3@70%
  • 1x2@80%
  • 1x1@90%

From here, you will perform 1 rep sets until failure to determine what your 1RM is!

• Change the frequency of how often you squat: 

Some people may benefit from squatting more frequently. If you perform the squat once per week, try adding a second day in. By adding another day into your routine, you will get more volume, and learn how to squat better. Maybe you squat 3 or more times per week and you are feeling drained by the end of the week. By reducing the amount you squat, you will most likely giving your body the chance it needs to recover.

• Use different intensities and rep ranges: 

By changing the intensity and rep range that you squat in, you can provide a change in stimulus for your Central Nervous System. When developing maximal strength, I would recommend training blocks that increase in intensity from 70-80%, 80-90%, then 90-95%. By progressively increasing the intensity of your squat, you will help develop maximal strength and when it comes time to perform a max effort, you will be ready to hit a new Personal Record! For intensities of 70-80% use rep ranges of 3-6. 80-90% use rep ranges of 1-3, and when training with 90-95%, use reps of 1-2.

Keep grinding everyone! If you have any further questions or want to learn more, comment below or reach out to ask about our discounted initial training sessions!