Kyle Sullivan Personal Training

A 220kg PB on the PureGym charity day, with all proceeds going towards the Macmillan Cancer Support, big thanks to everyone that contributed!

BE EXPLOSIVE
If you want to squat big, you must be explosive. To effectively develop such a trait requires the practice of 4 training processes: Jumps, speed squats, pause squats and heavy squats.

JUMPS: These include box jumps/weighted box jumps and depth jumps. Working through such plyometric exercises will build your rate of force development (RFD), this will really benefit acceleration through sticking points.

SPEED SQUATS: A great way to perfect technique and implement maximal velocity. The aim is to move the bar as fast as possible, with no pause at the bottom or top of the lift.

PAUSE SQUATS: Trains your body to find its strongest position, furthermore improving the body's ability to replicate that position during a squat. A pause squat is where you hold for 2-7 seconds at the bottom part of the lift before driving up in to the top position; this takes all factors out such as momentum so all you've got left is your muscles to exert the required force.

HEAVY SQUATS: To squat heavy weights. you have to squat heavy weights. it may seem as standard, but choosing your weight is crucial, do this by working through percentages of your 1RM. Completing reps are important, its better to drop 2.5-5kg off to complete a set than go all out and miss reps; this will also implement confidence, pretty damn important when it comes to lifting big.

For specific information or a more in-depth insight in to programming for a bigger, better squat don't hesitate to contact me!

Personal Trainer based at Pure Gym Tunbridge Wells. contact me on here and give me a follow on instagram: for information, advice and all things fitness!