Back Squat Effect: Training by Stormy McCartha in TrainHeroic

The McCartha Effect

Powerlifting
Coach
Stormy McCartha

What are the benefits of back squatting?

The back squat will improve your lower back strength. You will feel more power and strength in your glutes, hamstrings, and quads. This new found power will translate to other lifts and movements. Back Squatting will build a strong core due to bracing and stabilizing the weight moved. The Back Squat is often referred to as “The King of All Exercises” due to its ability to build strength, power, and size.

We have found success in Back Squatting personally and with our athletes. Stormy has gained over 150# on her back squat. When lifting heavy, she and other athletes have found that their ankle and foot pain lessens and core strength improves, as well has their posterior chain (Glutes, Hamstrings, and Quads) engage more on their other lifts.

Building power and strength is the ultimate goal. This program is mainly focused on the back squat. There will be accessory movements as well as cardio and some metcons to coordinate optimal success.

We want you to achieve all the goals you have for yourself and build a layer of confidence that can’t be destroyed. We are excited for you to start the Back Squat Effect Program, and see all your improvements. Have fun with this program.

On all programming plans you can get personalized coaching to reach your goals. Just reach out and we can get you started; pricing plans vary per program.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Features
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Programming 3 days per week
Back Squat Effect is a preset program of 3 workouts a week for 4 weeks.
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Delivered through TrainHeroic
Powered by The McCartha Effect
Equipment
Recommended
Barbell // Dumbbells // Kettlebells // Weights.
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Warmup

Warm up: 10 Squat to Stands 10 Windmills 1 Minute Bottom of Squat

B

Back Squat

3, 2, 1, 1, 1, 1 @ 50, 65, 75, 85, 95, 101 %

C

Walk

1 x 30:00

Monday
Week 1 Day 2

Prep

A

Warmup

Warm up: 1 Minute Knight to Hamstring Stretch (per side) 1 Minute of Forward Bend

B

Back Squat

5, 3, 2, 3, 3, 3, 3 @ 60, 65, 72, 75, 75, 75, 75 %

C1

Shoulder Press

3 x 5 @ 6

C2

Clean Pull

3 x 5 @ 6

Conditioning

D

KB Swings-P. Cleans-Row

3 Rounds for Time • 20 Reps of Kettlebell Swings (#50/#35) • 5 Power Cleans (#155/#105) • 20/15 Calories Row (run 400 meters if no rower)

Tuesday
Week 1 Day 3

Prep

A

Warmup

Warm up: 2 Rounds 10 Squat to Stands 1 Minute Wall Sit

B

Back Squat

4 x 5 @ 62, 70, 75, 80 %

C

Deadlift

3 x 3 @ 65 %

D

DB Good Morning

3 x 10 @ 6

Conditioning

E

Cardio - 20 Min

20-minute Bike Ride or Walk

FAQs
What will this program do?
The Back Squat Effect will help you increase your back squat load and strength, while improving your overall conditioning.
Who is this program for?
The Back Squat Effect program is for anyone looking to build overall strength and confidence in the movement of the back squat.
Back Squat Effect