Squat Specialization Program

SQUAT JEFF NIPPARD’S SP EC I A L I Z A T I O N P R O G R A M SQUAT JEFF NIPPARD’S SP EC I A L I Z A T I O N P R O G R A M TABLE OF CONTENTS ABOUT ME 4 KEY TERMS 6 F.A.Q 8 SQUAT ANATOMY SQUAT TECHNIQUE 17 COMMON MISTAKES WARM UP 13 PROGRAM 22 26 28 PROGRAM EXPLAINED 51 SAMPLE TRAINING SPLITS 54 TRAINING VARIABLES 57 EXERCISE VIDEO LINKS 63 DISCLAIMER 69 ABOUT ME Jeff is a professional drug-free bodybuilder and powerlifter. Through his informative and entertaining Youtube channel which has gathered a fan-base of over 800,000 subscribers, Jeff aims to share the knowledge he has gathered through university education and field experience with others who are passionate about the science behind building muscle, losing fat and getting healthier. He earned the title of Mr. Junior Canada for natural bodybuilding in 2012 and as a powerlifter, Jeff held the Canadian national record for the bench press in 2014. As a powerlifter, Jeff has claimed a 502 lb squat, 336 lb bench press and a 518 lb deadlift with an all time best Wilks score of 446. With a Bachelor of Science degree in biochemistry, Jeff has gathered the requisite scientific knowledge to compliment his practical experience acquired through training and coaching. Jeff has coached women’s bikini and men’s bodybuilding national and provincial JEFF NIPPARD / SQUAT PROGRAM 4 champions, professional natural bodybuilders and nationally and IPF Worlds qualified raw powerlifters. He has presented seminars on Block Periodization, concurrent training and nutrition and training for natural bodybuilding in academic settings including the 2014 Online Fitness Summit and at the University of Iowa. He has aspirations of completing a PhD in exercise science or a related field. Jeff currently lives in Kelowna, Canada where he is producing informative YouTube videos and podcasts while preparing for his next competition season in natural bodybuilding in 2019. JEFF NIPPARD / SQUAT PROGRAM 5 KEY TERMS DB: Dumbbell LSRPE: Last set RPE PROGRESSIVE OVERLOAD: The gradual increase of stress placed upon the body during exercise training. In training contexts, this generally involves progressively increasing some lifting parameter over time (usually weight or reps) ROM: Range of motion RPE: Rate of perceived exertion. A measure of how difficult a set was on a 1-10 scale, with 10 meaning muscular failure was achieved. TEMPO: The speed at which the lift occurs. ECCENTRIC: The lowering (“negative”) aspect of the lift JEFF NIPPARD / SQUAT PROGRAM 6 CONCENTRIC: The contracting (“positive”) aspect of the lift EFFORT: How hard you are pushing the set relative to failure. Measured with RPE or %1RM LOAD: The weight of the external resistance INTENSITY: Effort and load VOLUME: Total amount of work performed. Usually approximated as sets x reps x load FREQUENCY: How often you directly train a given muscle per 7 days HYPERTROPHY: The growth of (muscle) tissue AMRAP: As many reps as possible (with good form). Often performed as a test to determine max strength PRIMARY EXERCISE: Main heavy compound movements that involve a large muscle mass (for example: squats, bench presses and deadlifts) SECONDARY (“ACCESSORY”) EXERCISE: Compound exercises which involve less muscle mass (for example: cable rows, lunges, hip thrusts, military presses, pull-ups, etc.) TERTIARY (“ACCESSORY”) EXERCISE: Isolation movements involving only one joint and primarily targeting a single muscle – these are usually used to isolate a specific, smaller muscle or to generate metabolic stress PERIODIZATION: The orga