SQUATS EXERCISE...proper squat technique, squat exercise tips, and moreSquats exercise is pretty much the coolest of the leg exercises that if done properly will show amazing results. Many triathletes actually have their best triathlon bike results when they incorporate this exercise into their program. Personally, I would have to say that of all the time I spent weight-training over my Ironman triathlon career that the squats exercise was the one I enjoyed the most and was also often the most challenging. That being said, it was the squats that I seemed to gain the most benefit from once I left the weight room. In many cases, people who do squats will be dealing with very heavy weights. Sometimes weights that can be dangerous if proper technique and safety precautions are not a high enough priority.
First of all, I am certainly in favor of using a professionally built squat machine as opposed to the homemade variety. When you go to a fitness center look for a squat rack that has the sliding weight bar. Exercise purists will say that the best squat is the one you do with free weights and not in the confines of a squat machine. In a sense they are correct as using a free weight for squats really develops your balance and forces you to use proper technique. However, I strongly recommend using a squat rack where the slide system is used for the squats exercise. These racks also have safety stops that you can set at various heights.
I found them perfect as you did not require a spotter and because I could lift my absolute maximum weight and know that if I reached failure, the safety features in place(the metal stops)would catch the weight for me. As you first start out on your squat exercise program, be sure to use a weight that can be handled with ease. By doing this you can work on your form before going to a heavier weight. One of the key things to remember is to keep your back straight as possible. Many people will use weight belts for this purpose. If you are lifting too much weight, the natural tendency is to lean forward. You can do a lot of damage to your back this way. The belt can help you maintain better body positioning. Keep your legs about shoulder-width apart with your toes point slightly to the sides and not straight ahead. This will give you a bit more control. Three or four sets of 6-8 repetitions would be a good starting point for your leg strength squat program.
If you are doing squats to build bigger leg muscles, then doing fewer reps with more weight and lifting to failure on the final set will most likely get you there. However most triathletes will not want to build "bigger" leg muscles. There goal should be to gain a combination of strength, speed, and endurance and at the same time have a full body work-out that the squat can provide if done properly. In this case, more reps with lighter weight would be the best way to go. In the prime of my triathlon career I was doing up to 3 sets of 25 repetitions with about 200 pounds. If I was just doing a few squats my maximum was about 380-400 pounds. So as you can seem about 50% of your maximum would be about right for this type of workout.
Squats Exercise Back To Weight Training Routines Page
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I have written three books that all serve a specific purpose when it comes to those new to the sport of triathlon or those who perhaps have the Ironman on their mind.
"Ironstruck...The Ironman Triathlon Journey" is a perfect book for those who have the Ironman on their mind and perhaps need some motivation, inspiration, and encouragement to help them make that final decision to challenge the Ironman and make it to the finish line.
"Ironstruck? 500 Ironman Triathlon Questions and Answers" is most like the only Q+A book in the world on the subject of triathlon in general and the Ironman.
This is the perfect book for the triathlete who has decided to take on the Ironman for the first time, or perhaps has done one or two and would like some insight from a different point of view.
It is a great companion book for "Ironstruck...The Ironman Journey" and the pair of books would make a great gift.
"Triathlete in Transition" is a book that was inspired by all the people who would stop by at my Ironstruck book signings and suggest I write a book for the very beginner triathlete who just wanted to know more about the sport.
I suppose because I had this passion for the Ironman that it seemed natural to write about it first almost six years ago now.
So in effect I have gone from the most difficult and challenging of triathlons and ended up at the beginning of the triathlon journey.
Triathlete in transition is full of information about how to get started in the sport and like my Ironstruck books, are inspirational and motivational as well as full of practical advice on triathlon that make the sport much more enjoyable.
Regardless, now I have three books that cover the full range of triathlon from just learning about triathlon in general, to ultimately reaching the Ironman finish line.