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Speed Squat Workout

Posted Jun 18 2009 11:30am
Hey guys, here is Wednesday's speed squat workout. Use speed work if you want to improve explosiveness and/or technique in a specific lift. I am preparing for a powerlifting meet so improving speed in the squat, bench and deadlift is a must!
  • Speed Box Squat 10 x 2 x 55-65% raw 1 rep max
  • Speed Sumo Deadlift 10 x 1 x 55-65% raw 1 rep max
  • Shovel lift 2 x 8+8, 6+6
  • Hyper extensions 3 x 15

This session was short and sweet as I train 6 days a week and like to keep each session brief but intense. If you need to increase your core strength, and you probably do, that shovel lift is a great drill to build it.

I often do the shovel lift in a squatting motion and keep the bar parallel, but the video below shows a really effective version as well.
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