When discussing programs and programing with other coaches and Physical Therapists, as I did today, we all seem to be in agreement on one thing that is conspicuously missing from Powerlifting programs. And it’s not just Powerlifting. It’s missing in most programs including CrossFit. So today I’m giving you my list of 5 Things You Can Do for a Bigger Squat and Deadlift.
But wait Murph, you didn’t tell us what the one thing that is conspicuously missing from most programs!
I know.
I wanted you to read past the first paragraph. Wanna know what it is?
Single leg work.
Yup.
Seems simple enough, but it is grossly under programmed all over.
In my programs, TPS Method for Powerlifting and TPS Method Training for Life, we do a ton.
Why should you do single leg work?
Great question.
Here’s a short list:
- Eliminate bi-lateral strength deficits
- Increase balance
- Improve your ability to single leg root, which carries over to rooting on both legs
- Injury proof yourself
Seems straightforward enough, so I will not bloviate on further explanations.
But I’ll add that you should do single leg work once per week at a minimum.
And you should do it for the front and the back of the leg. That means Quads and Hammies.
With that out of the way, here is my list of 5 Things You Can Do for a Bigger Squat and Deadlift.
Quads:
Step Ups
Lunges
All types (forward, reverse, lateral, stationary, walking)
Split Squats
Hammies
Single Leg RDL
Single Leg Glute Bridge
Add my list of 5 Things You Can Do for a Bigger Squat and Deadlift and watch them move up with less injury risk.
ADDED BONUS:
I find that people tend to rush through Accessory Work and don’t give it the attention it deserves.
To combat that, I deviously add in tempos a lot.
Tempos suck but they make you focus on the movement. Focusing on the movement and doing them with intent and purpose makes them work better.
If you are new to using tempos start small. Maybe begin with a 3 count down, a 1 count hold and a 3 count up. As you get better balance and strength, increase the length of the tempo.
I hope this works for you!
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Vincere vel mori
C.J. Murphy
July 7, 2022
