Stop Squatting So Much and Do This Instead

Coach Kevin Carr joins Dr. Brett Scott to explore why back squats may not be ideal for most athletes, the benefits of unilateral training, and how smart programming and sprint timing can unlock peak performance.

TAKEAWAYS:

• Unilateral training can be more effective than bilateral squats for many athletes.

• The back squat is not necessary for all athletes, especially those with specific sports demands.

• Conditioning should be tailored to the athlete's existing training load and sport schedule.

• Rate of force production is crucial for sports performance, especially in explosive movements.

• Teaching Olympic lifts requires a focus on safety and technique, especially for younger athletes.

• The bilateral deficit allows athletes to lift more weight on one leg than two, making single leg training valuable.

• Heavy loading in single leg exercises can yield significant strength gains.

• Mindset is key in pushing athletes to embrace single leg training.

• Speed and power training should be prioritized alongside strength training for optimal performance.

• Regularly measuring speed can motivate athletes and inform training adjustments.

Chapters

00:00- Introduction to Strength and Conditioning

01:52- The Shift from Back Squats to Unilateral Training

05:29- Understanding the Why Behind Training Choices

08:21- The Role of Olympic Lifting in Athletic Training

12:57-Exploring Rate of Force Production vs. Peak Force

15:29- The Bilateral Deficit Explained

27:14- Heavy Loading in Single Leg Exercises

31:57- Strength Training Insights

35:37- Programming for Athletic Development

39:25- The Importance of Speed and Power

43:49- Conditioning and Recovery Strategies

56:44- The Role of Massage in Athletic Performance