How to Squat Over 400 (225) Pounds - The One Ton Challenge Ep. 2 with Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #393
Barbell Shrugged
Doug Larson
4.7 • 2.8K Ratings
🗓️ 13 May 2019
⏱️ 48 minutes
🧾️ Download transcript
Summary
In this episode of Barbell Shrugged we talk about building confidence in the One Ton Challenge, what the squat says about your other lifts, the mental challenge of squatting, the realization phase, how to know when to go for it, the base of all strength training, why your anatomy matters when deciding how to squat, and the details of the 8 week squat cycle.
Enjoy!
- Anders and Doug
Episode Breakdown
0-10: Building confidence in the One Ton Challenge, why the squat will knock off a big chunk of 2,000 pounds, and what the squat says about your other lifts
11-20: The importance of a squat cycle, the mental challenge of squatting, lifetime goals, the realization phase, and high bar vs. low bar back squat
21-30: Perfect mechanics, how to know when to go for it, the base of all strength training, funky mechanics in the squat, and tempo squats
31-40: Why your anatomy matters when deciding how to squat, toes forward as an assessment, squatting tips that will make all the difference in your life, and the details of the 8 week squat cycle
41-50: Your starting numbers, the One Ton training plan, the end of the year test, the One Ton Club handshake, and how to register for the One Ton Challenge
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Show notes at:
http://www.shruggedcollective.com/bbs-onetontwo
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Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.
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Transcript
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| 0:00.0 | 20% of the 600 plus athletes on the one-ton challenge leaderboard are in the |
| 0:07.9 | one-ton club totaling over 2,000 pounds, 1200 for you ladies in the snatch, |
| 0:14.3 | clean, jerk, squat, deadlift and bench 80% are out 80% are on their way building |
| 0:23.5 | momentum getting stronger and putting in the work that's why one-ton is the |
| 0:28.8 | perfect number. You can get there every one can. You just need the right |
| 0:33.9 | training plan, the right coach and the right level of commitment to meeting your |
| 0:38.4 | strength goals and breaking into the one-ton club starts with one lift, the |
| 0:44.4 | squat. Everything builds on the squat. With over 600 people on the leaderboard we |
| 0:50.3 | know two numbers matter, 400 and 225. If you are a male a 400-pound back squat |
| 0:58.4 | is the magic number for breaking into the one-ton club. There's only one male |
| 1:02.9 | above 2,000 pounds that squats under 400. Ladies same for 225, only one lady in the one-ton |
| 1:12.0 | club is under 225 for the back squat. That is why Travis Masha starting the one-ton training plan |
| 1:18.7 | with an eight-week block dedicated to building your back squat. It is the foundation for strength |
| 1:25.0 | in all of the lifts and if you want to spend time growing your back squat you need to be squatting |
| 1:32.9 | a lot. The one-ton training plan launches on May 27th for VIPs that have registered for the leader |
| 1:40.1 | board and put in their scores. To get on that VIP list head over to the one-ton challenge.com |
| 1:47.0 | to get on the board today. I also want to give a special shout out to Dr. Sean Lamb, Ryan Webb, |
| 1:53.2 | Aaron Butcher in DJ Alpha AZ. Your real name wasn't on your Instagram profile for submitting |
| 1:59.4 | their one-ton challenge on Instagram. If you want to be featured on the shrugged page, |
| 2:04.3 | tag us at shrug collective and use the hashtag one-ton challenge and support of the one-ton challenge |
| 2:10.2 | and because we'll be hosting the one-ton challenge at the CrossFit Games this year. |
| 2:14.9 | Fit Aid is offering $20 off of 48 cans of their brand new Fit Aid Zero and Fit Aid |
... |
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