The "Core" Exercises for L&L System 1 - The Squat

Well when i say the "Core" exercises for my Lift & Learn System, they really are the staple exercises for any good Strength & Power program especially one designed for a field sports athlete, pretty much of any sort. Now it shows again that we are not coming up with anything revolutionary here, just trying to make things a bit easier to learn and progress.

I'm putting the cart before the horse here a little bit by going through these exercises now, but i think you should have a good idea where you are heading and why you are doing the exercises you are doing in the early stages to prepare your body for the more technical exercises. These posts can always be used as a reference point as well. Lets go through them, some of their benefits to a Hurler or Footballer, adaptations and alternatives;

The Squat

The Squat is part of almost any Strength program given in the world, ever! The reason is of course it is more or less a whole lower body exercises and a great barometer of general lower body strength, but in fact its a full body exercise. But its not the be-all-and-end-all either and can be adapted to fit into programs that may focus more on the Posterior Chain. While the main target of a Squat is to hit the Glutes and is supposed to be a Hip development exercise because of poor form many people end up over developing or compensating on the quads and/or injuring the lower back with curve. This leads to several problems down the road. I know of S&C Coaches & Sports Physiologists who have stopped prescribing the traditional Back Squat (as linked here) altogether for fear of poor form when they are not there to supervise. I myself do not completely agree with this line and believe it is the best "Squat" exercise there is, when done properly. So a gradual learning approach to it is very important.

This along with the fact that many programs were given without real glute and hamstring strengthening exercises meant a series of imbalances. Technique is everything, start light and use a Strength Coach/gym instructor (a Weight lifting qualified one preferably) and go with a partner to watch each others form and technique. Points to note;

• Don't have your legs too wide in stance 
• Brace your core / maintain the natural arch in your low back
• Send your hips back
• Drive your knees out
• Keep your heels down
• Maintain neutral chin / head alignment
• Keep your upper back engaged and neutral

START LIGHT, and progress from there, ALWAYS think about your TECHNIQUE, before every single set or lift.



Now, what does the squat do for you as a Hurler or a Footballer?

Well it builds strength in the lower body & core, fundamental areas for any footballer or hurler. The strength gained will in turn lead to increased power, foot placement, hip alignment, jump as well as Isometric Strength or "Static Strength"  (sturdiness in field sports in plain English). We all know sturdiness is a vital part of any field sport, the ability to take a hit, protect a ball. We will work on Isometric strength more as we go along and is a great foundation strength not only for your sport, but for also advancing through the exercises. When you develop your body to push heavy Squats this will help you develop this strength to very high levels. This is also of benefit in the prevention of Joint injuries, particularly around the knee and avoiding the dreaded ACL injury.

A little scenario that may describe the part of a game where you will see the improvements, other factors come into play here also, but the strength gained from The Squat is very much in evidence. You are playing Midfield in Football, here is where the Science comes in, in brief.

A Kickout Scenario

• Ball is kicked out high, you jostle for position, Isometric Strength is at work while you gain position.
• You make your jump, foot placement, speed, strength and power all come into focus and your ability to transfer through the systems quickly (speed again!!!).
• You win the ball, you land  having secured the ball, foot placement strength & landing technique (something that we'll develop in time from plyometric exercises) come into play.
• You are hit with a shoulder from an opposition player, Isometric Strength is needed to take the hit and protect the ball.
• Now you need to break a tackle to get clear to release the ball, technique (foot placement), strength, speed, power are all needed in quick succession to get you free.

Of course many of these attributes and strengths you will already have, but there is never any harm in getting better and improving as a player. Many sports people have been afraid to lift "Heavy" because of the old chestnut of being "slowed down", and have instead lifted high reps with light weights which has very little real benefit other than hypertrophy (muscle development). Well in fact the opposite takes place, when done correctly your speed improves. We will be aiming for you to be lifting low reps of heavy weight, eventually. This training will train your body to move more weight than your own body weight through force, or indeed take a hit from a heavier force. Your aim will be for the first season to get your Squat up to at least your own body weight and if possible 1.5 times body weight. But lets not worry about that quite yet. To get there, you will need good technique, TECHNIQUE TECHNIQUE TECHNIQUE!!!

A quick recap of the benefits of The Squat;

• Strength & Power in the Lower Body
• Strength and stability in the Core
• Isometric or Static Strength
• Your foot placement, thus sprint technique
• Acceleration
• Speed
• Vertical Jump
• Balance

Have a look at this video, ignore the talk of reps and sets, but the progression is excellent for both warm up and for technique.

Alternative or progression exercises related to the Squat are, Bulgarian Split Squat, Quasi-Hold Squat, Hack Squat, Split Squat, Front Squat, Pistol Squat   are the variations we will most likely use and there are many more variations. We will also use Body Weight Squats for warm up and in the preparation phase. In plyometrics we will use a further variation in the Jump Squat and Split Jump.