S.A.I.D.

435lbs RAW squat @ 147.9lbs body weight  -- Armed Forces RAW Meet 2011

Specific

Adaptations to

Imposed

Demands

How do I train to squat deep and heavy?

I SQUAT DEEP and HEAVY ... pretty simple, huh?

This is how the body works and it is an important principle to remember.  I sometimes find it a little strange how some people can't wrap their heads around the fact that doing bicep curls won't make them strong enough to pick up a refrigerator.  Picking up refrigerators will make them strong enough to pick up a refrigerator.  Let me explain by showing you an example.

Here is an example of specific training for specific results

This is an example of an elite athlete doing training specific to his sport.  Watch closely and notice how his workouts revolve around the major movements of his sport.  This doesn't mean that he only climbs all day.  While there is a lot of climbing, he also performs movements meant to make his climbing stronger.  The main idea is that his training only contains things that will transfer directly to his climbing ability.


Most people enter the gym with a vague idea of what body parts they want to work that day or how long they want to pounce on the stair machine.  This is no real strategy to accomplish specific goals.  If you want to excel, you need to have very specific goals.  You must research the most effective way of reaching them, and then focus on only the actions that will help get you there.  


The bottom line is that we only have so much time.  As we age, it becomes abundantly clear that we never had as much time as we thought.  Before you know it, you've passed your peak and are fighting the battle of attrition.  


So do not go quietly into the night!  Figure out exactly what it is that you want and focus on the specific things that will get you there.  If that means dumping the junk you do to keep you pretty and focusing on the stuff that makes you strong, then do it and don't give it a second thought.  


Stay healthy and strong.