HYBRID TRAINING
THe fAsTesT pRoGRess AND sTRoNGesT musculAR ADApTATIoNs come fRom RAw uNADulTeRATeD sTReNGTH , NoT How well oNe cAN pusH AIR INTo THeIR BelT .
Now don ’ t get me wrong . A specialist , like a competitive powerlifter , needs to know how to use this equipment to optimize their max-effort squat . But for those of us who train the squat as a raw primal movement , a tool to aid our pursuits in complete hybrid fitness , then this equipment might not be as much of an asset as it is to a specialist . I ’ m also not saying hybrid athletes shouldn ’ t have these tools in their arsenal ; they just should know how often to use each one .
What tends to happen to people who use this equipment day in and day out is that they begin to develop a dependency on the handicap that the equipment provides . “ Sorry , bro , I can ’ t squat until I have my belt and my shoes ,” says every self-absorbed functional diva alive . If the name of the game is functional training , one should be open to squatting with a belt , without a belt , with shoes , barefoot , and with any additional equipment or just completely raw . The word “ functional ” implies everyday applicability , and when ’ s the last time you needed a belt and special shoes to get in and out of a chair ? ( The one gray area in this argument is knee sleeves , which do add a stability aspect to one ’ s knees , which might be more of an injury deterrent than a performance enhancer .) Nevertheless , a dependency is a dependency , so I personally aim at squatting with zero equipment as often as possible .
As athletes , we all should still have a squat belt , shoes , sleeves , straps , and other equipment in our repertoire . So when do we implement the use of these tools ? Well , it really depends on the goal of that training session . Let ’ s say you ’ re doing a squat workout , and as much as you want to blast your legs , you also want to build up your anterior chain . This is when using a high-bar squat with no belt is far more beneficial for you than a belted lowbar back squat . Will you squat more without a belt and with the bar on a higher position on your neck ? Probably not . But this is training , and training is when you beat yourself up and make yourself stronger , not hide in an egotistical bubble of equipped lifting when you aren ’ t even a powerlifter .
Let ’ s say you hit a long run on Saturday , and come Monday ’ s squat session , your hips are very tight . Then you might want to open the hip flexors ( by shortening the calf muscles ) with some Olympic shoes . The elevation of the heel will allow for an easier drop into the hole , which can be rather troublesome for us endurance athletes days after a long run or bike . Do I need Olympic shoes for every squat workout ? No . Should I use them if I need that little extra boost when my body isn ’ t 100 percent ? Sure . Everything is fine in moderation .
The factor to be wary of , when using specialized training equipment , isn ’ t necessarily the lack of muscle activation , but how much one will psychologically enjoy the ride at 105 to 115 percent of their true 1RM . Slap on a belt , some Olympic shoes , sleeves , wraps and a 330-pound squatter is suddenly chasing the 400s . Who wouldn ’ t want that for a max-effort gain ? But save those “ superpowers ” for a max-effort day every few months , where you get to suit up in the armor and test every possible pound you can muster . But on a day-to-day training regimen , the fastest progress and strongest muscular adaptations come from raw unadulterated strength , not how well one can push air into their belt .
The bottom line is this : There ’ s going to be a day when the belt , the shoes , and even the sleeves won ’ t be there . It will be just you and the weights . You and your own self-reluctance . When the time has finally come to face the weight in your most vulnerable , unequipped , raw state , can you sack up and make the lift ? Or do you need your fancy belt and shoes ? When this day comes and you fail the lift to yourself as well as those around you , those belted , strapped , ego-inflated sets will all be for nothing . You are only as strong as your weakest link . IM
ironmanmagazine . com | april 2017 85