A-Z of Program Design: Squat Performance


    AU $139


    Thomas Stringwell




    3 HOURS

    Course Type

    Licensed Course

    Course Overview

    The squat exercise is a fundamental lift within strength and conditioning and performance training. The squat can improve an athlete's ability to generate greater ground reaction forces and produce higher torque magnitudes at the ankle, knee and hip - all of which contribute significantly to acceleration, maximal sprint, vertical jump performance and more. However, the performance of a squat and all its variants requires optimal ankle, knee and hip mobility, trunk stabilisation and strength, lumbopelvic control, and potential technique modifications depending on individual biomechanics. 

    Therefore, the aim of this short course is to provide performance coaches with a greater understanding of squat mechanics, including potential mobility restrictions and stability limitations, individual anthropometrics which may affect squat performance, and training strategies that can be implemented for squat movement quality. 

    Furthermore, squat periodisation and how to improve squat strength performance are also explored, providing detail on linear vs undulating squat periodisation, block periodisation, accentuated eccentric training, cluster training, squat variants, squat assistance exercises and overall program structure.

    Learning Outcomes

    At the completion of this course, you will learn:

    • The biomechanical differences between high-bar, low-bar, and front squats
    • Relevant moment arms and mechanical advantage at the ankle, knee and hip when performing each squat variants
    • The function of the foot, ankle, and knee during squat performance
    • How individual anthropometrics including femur - tibia ratios, limb lengths and hip structure effect squat performance
    • Evidence-based interventions to improve ankle and hip mobility, knee and hip stability, and spinal mechanics for optimal squat performance
    • Evidence-based interventions to improve squat spinal mechanics
    • How to improve maximal squat strength performance via the implementation of linear and undulating squat periodisation, block periodisation, accentuated eccentric training, cluster training, squat variants, squat assistance exercises and overall program structure

    About the Author

    My name is Thomas Stringwell and I am the founder of Your Gym Sports Performance Ltd, an education provider that specialises in the fields of strength and conditioning and sports science. I am an accredited strength and conditioning coach with the UKSCA. Currently, I provide performance consultancy services across a range of sports including rugby union, rugby league, soccer, handball, boxing, mixed martial arts, BMX supercross, strength sports and Youth Athletic Development.   

    I hold an MSc in Sports Biomechanics (Loughborough University), a 1st class honours degree in Sport and Exercise Science (Manchester Metropolitan University) and a Certificate in Education teaching degree (Huddersfield University), with future ambitions of completing a PhD within the field of motor learning, constraints-based learning and non-linear pedagogy.

    I have a real passion for education and coach development, having both coached and taught within the fields of strength and conditioning and health and fitness for over a decade. I am a lifelong strength sports enthusiast, having competed both in Olympic Weightlifting and Powerlifting at a national level, with a genuine drive to support and educate coaches throughout our industry.        

    Your Gym Sports Performance prides itself on educational excellence, providing evidence-based education to aspiring sports and fitness professionals, whilst supporting practitioners throughout their coaching journey. Our Strength and Conditioning educational pathway enables sports and fitness practitioners to progress within their professional arena, providing coaches with the necessary skill set to apply performance training within their current practice. We aim to inspire and motivate coaches to develop as professionals, creating a lifelong learning experience that assists practitioners beyond the completion of their course, whilst raising the standard of sports performance education within the health and fitness sector.



    Access Period

    CEC Expiry Date: 23/10/2024. In order to obtain AusActive CECs, this course must be completed by the CEC Expiry Date.

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