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The Levator Anguli Scapulae, Rhomboideus major(b), and Rhomboideus minor all function to retract the scapulae, maintain alignment of the cervical vertebrae, retract the scapulae, and maintain proper position of the shoulder girdle while support a fixed load (barbell). Levator not shown, inferior to the scapulae(g). These muscles are of the utmost importance in maintaining the bar position while squatting.

Latissimus dorsai: These wide muscles which cover the lumbar and lower half of the dorsal regions will contract isometrically to avoid compression of the shoulder girdle. They assist in maintaining rigidity in the spinal column, which allow proper arching (lordosis) of the spine while squatting.

The Erector spinae(1), Sacro-lumbalis(b), Longissimus Dorsi(2_, and Spinalis Dorsi(3) all serve to maintain the spine in the erect posture. They also serve to bend the trunk backward when it is required to counterbalance a weight such as when squatting. Numerous smaller muscles function to stabilize the spinal column during back extension, by contracting to maintain vertebral alignment. It should be noted that during a heavy squat, the erectors and their synergists will be quite heavily taxed. Due to the need for the athlete-barbell system to maintain a proper combined center of gravity (CCOG), there will be a certain amount of forward inclination of the trunk taking place, to maintain barbell position over the athlete’s base of support (the foot).

The abdominals: The Rectus(f), Obliques internus(c ), Obliques externus(b), Transersalis(d), Pyramidalis, and Quadratus lumborum all contract isometrically to support the trunk under a compressive load. Pyramidalis (not shown) is a small triangular muscle sheathed within the base of the rectus.

Serratus posticus superior and inferior: Both assist in maintaining rigidity in the torso by contracting isometrically to support the chest cavity as well as providing support for the lumbar vertebrae. Figure Four: Serratus superior (g). Not shown, inferior, below superior.

The intercostals: External intercostals(1), Internal intercostals, Infracostals, Triangularis sterni, and Leytores costarum all contract isometrically to stabilize the ribcage under a compressive load. Only externals are indicated. Other muscles in this group are inferior to the Externals.

The Glutei function to adduct the thigh. The Gluteus maximus(c ) and medius(2) rotate the thigh outward, and the minimus(1) rotates it inward. The Gluteus maximus extends the femur and brings the bent thigh into a line with the body. The Gluteus medius and minimus flex the thigh. The Glutei also function to achieve an erect posture after squatting.

The hamstrings, which consist of the Biceps Femoris(g), Semimembranosus(i), and Semitendinosis(h), serve to flex the knee. They also function to extend the torso, such as when rising from a squatting position. The Semitendinosus and, to a lesser extent, the Semimembranosus, assist in rotating the thigh inward.

The Illiacus(o), Psoas magnus(c), and Psoas parvus(q) (often called the illio-psoas muscle group), acting from above, flex the thigh upon the pelvis, and at the same time rotate the femur outward. Acting from below, the femur being fixed, the muscles of both sides bend the lumbar portion of the spine and pelvis upon the femur. They also serve to maintain the erect position by supporting the spine and pelvis upon the femur.


The Quadriceps function to extend the knee joint, while the Sartorius flexes the leg upon the thigh and the thigh upon the pelvis. Rectus (1), Vastus Externus (2), Vastus Internus (“medialis")(3), Sartorius (c ). When the knee is bent the Sartorious assists the Semitendinosis in rotating the tibia inward. The Rectus assists the Psoas and Iliacus in supporting the pelvis upon the trunk upon the femur.


The Pectineus(f), the Adductor Brevis (g), the Adductor Longus (h), and the Adductor Magnus (not shown, inferior to the other adductors) powerfully adduct (move inward) the thigh. The Pectineus and Adductor Brevis and Longus assist the Psoas and Illiacus in flexing the thigh upon the pelvis. The Gracilis (I) assists the Sartorius in flexing the leg and rotating it inward, it is also an adductor of the thigh.



Appendix B: Sample Training Programs

Basic Periodized Program:
Week One: Squat 50% 1rm, three sets, 10 reps.
Week Two: Squat 55% 1rm, three sets, 10 reps.
Week Three: Squat 60% 1rm, three sets, 8 reps.
Week Four: Squat 65% 1 rm, three sets, 8 reps.
Week Five: Squat 70% 1 rm, three sets, 8 reps.
Week Six: Squat 75% 1 rm, three sets, 5 reps.
Week Seven: Squat 80% 1rm, three sets, 5 reps.
Week Eight: Squat 85% 1rm, three sets, 3 reps.
Week Nine: Squat 90% 1rm, three sets, 3 reps.
Week Ten: Squat 95% 1 rm, three sets, 2 reps.
Week Eleven: Squat 100% 1rm, three sets, 1 rep.
Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.

Basic Conjugate Training Program:
Each workout is performed once a week for a three week microcycle.
Day One: Maximal Acceleration:
Box squat: 10 sets, 2 reps, 50% 1rm.
Box squat: 2 sets, 2 reps, 60% 1rm.
Arched Back Good Mornings: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 8 reps.
Russian Twist: 3 sets, 10 reps.
Seated Calf Raise: 3 sets, 15 reps.

Day Two: Maximal Effort, performed 72 hours later:
Front Squat from low box: 1rm.
Glute-Ham Raise: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Sit Ups: 3 sets, 8 reps.
Calf Raise: 3 sets: 10 reps.

Repeat for three weeks (total) and then switch to:
Day One:
Box Squat: 10 sets, 2 reps, 55% 1rm.
Box Squat: 2 sets, 2 reps, 65% of 1rm.
Pull Throughs: 3 sets, 12 reps.
Reverse Hyper Extensions: 3 sets, 6 reps.
Hanging Leg Raise: 4 sets, 12 reps.
Donkey Calf Raise: 3 sets, 8 reps.

Day Two:
Sumo Deadlift with plates 6” off floor (lower by 2” each week for the next two weeks): 1rm
Split Squat: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Side Bend: 3 sets, 10 reps.
Calf Press: 3 sets, 10 reps.

After three weeks, again rotate exercises.

Appendix C: Partial List of Maximal Effort Exercises

Squatting Exercises:
Low Box Squat
High Box Squat
(either lift may be performed with one of the following:
Buffalo Bar
Manta Ray
Cambered Squat Bar)
Saftey Squat Bar)
Chains or bands may be added.
Low Box Front Squat (modified as above)
Good Morning Squat
Overhead Squat(may be performed off a box, with a variety of stances.
Zercher Squat

Pulling Exercises:
Conventional Deadlift
Sumo Deadlift
(either lift may be performed from a variety of pin heights in the power rack)
Deadlift from platform
Zercher Deadlift
Trap Bar Deadlift
Clean Pulls
Snatch Pulls
Snatch Grip Deadlift (may be done from various heights)

Good Mornings:
Arched Back
Round Back (Only for advanced lifters. If you are not sure, you are not advanced.)
Seated
Good mornings on floor with legs outstretched
(all may be modified as per the squat)
Good mornings can also be performed to various pin heights in the power rack.





Appendix D: Partial List of Assistance Exercises


Exercises for the lower back and hamstrings:
Good Mornings(see Appendix C)
Glute Ham Raise
High Repetition Deadlifts (done with glutes pushed to the rear, only lowered to just below knee level)
Reverse Hyper Extensions
Pull Throughs

Exercises for the hamstrings:
Manual Hamstring Curl
Leg Curls (this is the least effective of the entire list)

Exercises for the Hip Flexors:
Kneeling Squats
Ultra-Wide Sumo Deadlifts
Overhead Squats done to a low box with a sumo stance
Spread Eagle Sit Ups
Heavy Step Ups

Exercises for the Abdominals:
Weighted Sit Ups
Medicine Ball Throws on decline board
Standing Ab Pulldowns
Ab Bench
Hanging Leg Raise

Exercises for the Obliques:
Russian Twist
Weighted Side Bends
Atlas Twist
Weighted Sit Ups on decline board with twist

Exercises for the Quads:
Belt Squats
Split Squats
Front Squats



Bibliography:

Supertraining: Siff and Verkoshansky, 1999.

Physiology of Sport and Exercise, Wilmore and Costill, 1994. Human Kinetics.

Science and Practice of Strength Training, V. M. Zatsiorsky, 1995. Human Kinetics.

The Weightlifting Encyclopedia, A. Drechsler, 1998. A is A publications.

Gray’s Anatomy, H. Gray, 1998. House of Collectables.

The Training of the Weightlifter, R. A. Roman, 1988. Sportivny Press.

A System of Multi-Year Training in Weightlifting. A. S. Medvedyev, 1989. Sportivny Press.

Power: A Scientific Approach. F. C. Hatfield, 1989. Contemporary books.

Squatting, Westside Style, Dave Tate, 2000. :):):):):) Fitness Systems.

Biomechanics of Sport. J. Garhammer, 1989. CRC Press.

Designing Resistance Training Programs. S. J. Fleck and W. J. Kraemer, 1987. Human Kinetics.

Weight Training: A Scientific Approach. M. H. Stone and H. S. O’Bryant, 1987. Bellwether Press.