The CrossFit Video games veteran shares his 20-rep max squat technique; particulars his warm-up routines.
Final up to date on July eleventh, 2024
Josh Bridges is a legend CrossFitter who positioned as excessive as second to four-time Fittest Man on Earth® Wealthy Froning on the 2011 CrossFit Video games. Bridges final competed on the 2018 Video games, ending thirty first as an Particular person. At age 41, the previous United States Navy Seal has totally different priorities.
I’m not coaching for something aside from being match for all times.
One among Bridges’ favourite exercises to remain in form is the 20-rep max squat. He incorporates it in all his applications. Bridges filmed his warm-up routine and technique to maximise high-rep squat efficiency for a video printed on his YouTube channel in late June. Test it out beneath:
[Related: Hybrid Athlete Fergus Crawley Explains How To Fuel Long Endurance Runs]
Heat-Up Routine
“Getting issues activated for squatting is large, and I believe many individuals neglect it.” Whereas Bridges is usually recovered from a latest knee surgical procedure, he doesn’t take any possibilities earlier than heavy lifting.
The elite multi-functional athlete prefaces his heavy working squat units with isolation coaching and a brief, intense cardio routine. His pre-training exercise beneath:
Seated Cable Leg Extension
Since squats are a quad-dominant train, Bridges ready with cable leg extensions on a bench with a low cable pulley and ankle attachment. He carried out three units of 15 reps with average resistance.
[Do It Yourself: Performing Leg Extensions at Home]
Excessive Knees and Again Extensions
Bridges stood the bench tall on its facet and held it for stability whereas utilizing the identical cable setup to activate his hip flexors with weighted excessive knees. He feels stronger in his squat after this train.
Bridges hopped on the glute-ham machine, hugged a 50-pound kettlebell, and hit about 10 again extensions. He completed with a couple of full-range glute-ham raises (GHRs).
“Mikko’s Triangle” WOD
Bridges’ ultimate warm-up was a CrossFit exercise of the day (WOD)—“Mikko’s Triangle”—impressed by 2009 CrossFit Cross Video games champion Mikko Salo. The WOD is a 39-minute exercise that rotates between one minute every of three workouts: rower, SkiErg, and assault stationary bike, adopted by one minute relaxation.
Bridges omitted the SkiErg from his warm-up and powered by way of three rounds alternating the rower and bike.
You’ll at some point be upset if you happen to’re not as sturdy, quick, [and] as in form as you need to be.
[Related: Study: One Year of Resistance Training Can Benefit Older Adults for Years Afterward]
Squat Set Development
Bridges carried out 4 progressive units of low-rep barbell squats earlier than his 20-rep max squat try. He used the next set sequence:
- Set 1: 135 kilos
- Set 2: 225 kilos
- Set 3: 275 kilos
- Set 4: 315 kilos
- 20-rep max squat: 290 kilos
On the fourth set, the load exceeded what Bridges would use for the 20-rep max squat. Many lifters use this set construction to advertise a neurological stimulus that prepares the physique for optimum high-intensity coaching.
The 20-rep max helps with athletics, energy, and endurance.
[Related: Does More Volume Equal More Gains?]
20-Rep Max Squat Try
Prepared for the massive second, Bridges unracked the bar and sat straight down into his first rep. Whereas some folks favor to check the load first, as soon as Bridges is below the bar, he’s dedicated to the problem.
As soon as his higher legs paralleled the ground, Bridges stood and repeated. He hit 20 reps in lower than a minute.
Acquired to eleven [reps] fairly quick, then it was simply two extra, two extra, two extra, yet one more.
Bridges typically performs two units of 20 reps with much less weight, with two minutes of relaxation in between. The second set usually feels simpler than the primary regardless of utilizing the identical weight.
Bridges’ private file for the 20-rep max squat was 355 kilos earlier than surgical procedure. The legend hopes to boast a 385-pound 20-rep max squat within the close to future.
Extra CrossFit Content material
Featured picture: @bridgesj3 on Instagram