In my journey to explore sports performance, I have tried countless theories, tested various methods, and discussed various ideas. Louie Simmons was my first mentor in the field. I subscribed to USA Weightlifting magazine just for his column, and I took his teachings and purchased chains, bands, hip and leg trainers, reverse overload trainers, and proudly wore a Westside Barbell T-shirt – a gift from Louie himself, emblazoned with his beloved dog. I spent a lot of time at Westside Barbell on Demores Avenue in Columbus, and I soon realized that Louie was not only a great trainer and knowledgeable person, but also someone who was truly committed to helping others succeed. In fact, his suggestion that I move from powerlifting to exploring new ways to develop as a sprinter profoundly impacted my path. He introduced me to John Davis and started a new phase of learning.
But my exploration did not stop there. I read the writings of legends like Bompa, Verkhoshansky, Siff, Weyand, Schroeder, Poliquin, Pfaff, Seagrave and others and attended seminars to learn from their expertise. Early on, I was one of the first in the U.S. to purchase a Nemes vibrating plate from Kraaijenhofs, delving into Bosco’s groundbreaking methods. Despite continued success, I was still hungry for more. Through Wannagetfast’s Dan Fichter, I connected with DB Hammer, a consultant who revolutionized my training program for high school athletes, and DB’s insights on the Bulgarian squat and isometrics became the basis for what I now call my “love affair” with the sport.
The Squat: A Game Changer
To learn the secret to real performance improvement, I followed a simple process: test the athlete’s key movements – 40-yard dash, vertical jump, etc. – introduce the workout program, stick with it for three weeks, and then retest. By consistently tracking the data, I discovered patterns and exercises that unlocked athletic potential. The isometric squat stood out in particular. My sprinters run the fastest times in the 100 meters in 10.5-10.8 seconds, and they’re always the ones with the best “holds” (that’s the term we use for this exercise). They also have strong vertical jumps, usually 35 to 40 inches.
Perfecting the Technique
Initially, the squat is a challenge. Even with tools like the Safety Deep Squat Bar, maintaining a weightlifting position was often difficult. I got my breakthrough when I found a Hammer Strength Deadlift Machine ($200) on eBay. Despite shipping from Seattle for a whopping $400, it transformed my training facility. The machine’s built-in foot placement bar allows athletes to focus completely on posture and load. However, grip strength quickly became the limiting factor. Adding straps does help, but it’s not the perfect solution. In the end, the combination of the IronMind straps and Spud deep squat straps created an efficient system that shifted the load to the lower body and eliminated upper body limitations.
Execution and Cues
Posture is critical for optimal results. Keep one foot forward and the other back on the bar. The weight hangs next to the hips to prevent pulling forward. The athlete sinks the body, crossing the front knee over the second toe and bending the hips backward to form a deep squat position. My instruction focuses on balance and posture, “Imagine one rope pulling forward on your knees and the other rope pulling back on your hips, stretching the hamstrings.” The goal is to achieve a posture similar to that of a tilted chair.
This step-by-step process, from basic isometric supports to finer movements using specialized equipment, solidifies the deep squat as the cornerstone of Zera’s athletic training methodology. It continues to deliver results, producing athletes who are not only stronger, but also faster and more explosive. For more insights on effective training techniques, check out my guide on ways to develop speed and strength in the shot put.
Athletes should focus on maintaining proper posture in order to feel the correct muscle engagement during the workout. Pressure should be focused on the glutes and hamstrings of the front leg, while the hip flexors of the back leg should be extended. If discomfort is felt in the lower back or quadriceps, it is an indication of incorrect posture or excess weight. Some athletes get better contractions by deepening the movement, while others succeed by deepening the movement slightly or leaning forward slightly.
The key is in the flexibility of the ankles, especially as the gluteals contract effectively when the knees are moved forward and the ankles are flexed 90 degrees. A helpful tip is to ensure that the lower legs remain parallel to the spine to create optimal posture for a powerful glute drive. First, we hold the position for 30 seconds, gradually increasing the weight. Athletes are often surprised at how quickly they can handle heavier loads. After a few weeks of static holds, we begin to use Zera’s modification of the three-phase method, in which the athlete quickly enters the position, holds it for three seconds, and then explodes into power. This can be augmented with superset or jumbo set training, including single-leg jumps or squat jumps for dynamic training stimulus.
Benefits of Posture-Specific Strength Training
Athletes become stronger during these isometric exercises and their running speed and jumping height increases. Some athletes excel in the traditional deep squat, but struggle to maintain the position at first. However, once they master the necessary strength and neuromuscular coordination, their speed and jumping ability improves dramatically. Interestingly, athletes who are good at running but not so good at traditional weightlifting tend to excel in isometric training.
Why is this? Isometric muscle strength is critical to stopping kinetic energy during movement. For example, during a vertical jump, the ability to quickly stop downstroke energy preserves energy for the explosive upstroke phase. This strength acts as a sturdy platform, just as a rubber ball bounces better on concrete than on sand.
Inertia Training for Your Progress
Zera’s latest training method combines inertia training with the kBox, an innovative flywheel system. Athletes pull on a cable attached to a rotating flywheel, which changes direction and pulls back hard. The challenge is to stop the inertia of the flywheel and reverse it. This method is a form of eccentric training and requires a high level of explosiveness. The most explosive athletes excel at stopping the flywheel quickly, demonstrating their ability to control rapid power transitions.
Additionally, athletes who were initially not as explosive showed significant improvement when they increased their isometric squat strength. They were able to twist the flywheel more effectively, jump higher, and run faster. The combination of these tools and training methods has proven to be very effective in improving explosive power.
By utilizing these techniques and continually improving strength and explosiveness, athletes can reach new levels of performance and improve stability in their sport.