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Power for Squat

&nbsp;One of the movements in Powerlifting is the Squat. In this movement all leg muscles are put in to use, which means you have basically to work all of

Smith Machine Squat

Leg Extensions

Seated Leg Curl

Barbell Hip Thrust with Bench

Thigh Adductor

&nbsp;One of the movements in Powerlifting is the Squat. In this movement all leg muscles are put in to use, which means you have basically to work all of them.&nbsp;&nbsp;To gain Power is to develop the ability to recruit more muscle fibers as fast as possible, that's why the concentric phase of the movement should be executed as fast as you can but the speed of the movement will be relatively slow because of the high amount of load.&nbsp;

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Physiological effect: Neurological gains. Increase in muscle speed contraction by recruiting more muscle fibers as fast as you can, resulting in faster and stronger movements.
Training characteristics: Leg muscles workout to increase muscle intra and inter coordination.&nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

Week 2

Load: Increase by 10 to 20% in all exercises&nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

Week 3

Load: Increase by decreasing rest to 180''&nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

Week 4

Load: &nbsp;Increase by 10 to 20% in all exercises &nbsp;
Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement)&nbsp;
Rest between workouts: 24 to 48 hours
Increase load on 2, 3 and 4 Set.&nbsp;

	Intermediate (2-3 years)
	78 minutes/day \| 3 days/week \| 4 weeks
	Powerlifting
	Smith Machine, Leg Extension Machine, Seated Leg Curl Machine, Barbell, Flat Bench, Abduction/Adduction Machine Show More

Exercise	Sets	Reps	Rest
1.Smith Machine Squat	4 sets	4 reps	240s
2.Leg Extensions	4 sets	4 reps	240s
3.Seated Leg Curl	4 sets	4 reps	240s
4.Barbell Hip Thrust with Bench	4 sets	4 reps	240s
5.Thigh Adductor	4 sets	4 reps	240s

Exercise	Sets	Reps	Rest
1.Smith Machine Squat	4 sets	4 reps	240s
2.Leg Extensions	4 sets	4 reps	240s
3.Seated Leg Curl	4 sets	4 reps	240s
4.Barbell Hip Thrust with Bench	4 sets	4 reps	240s
5.Thigh Adductor	4 sets	4 reps	240s

Exercise	Sets	Reps	Rest
1.Smith Machine Squat	4 sets	4 reps	240s
2.Leg Extensions	4 sets	4 reps	240s
3.Seated Leg Curl	4 sets	4 reps	240s
4.Barbell Hip Thrust with Bench	4 sets	4 reps	240s
5.Thigh Adductor	4 sets	4 reps	240s

Power for Squat

Week 1 Overview

Day 1

Day 3

Day 5

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