Tip The Pre-Squat Primer Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Pre-Squat Primer Do this primer superset before you squat and you' ll have the best workout of your life Here' s how to do it by Dr John Rusin April 14, 2017October 10, 2022 Tags Powerlifting & Strength, Squat, Tips, Training Turn on your central nervous system before squatting. Why? Because you're only as strong as your nervous system allows you to be. Certain explosive exercises and plyometrics can be CNS primers. Do them before hitting the big lifts and they'll unlock your true power and strength potential. Here's one that primes your body for a great squat workout: Alternating Medball Side Slams Explosive Vertical Jump A1. Alternating medball side slams, 2-3 reps per side A2. Depth vertical jump from box, 1 rep Do 2-3 total supersets with 30-45 seconds rest between bouts. This CNS primer superset creates and activates core stiffness. It'll also elicit a powerful stimulus in the vertical plane of motion. How to Do It The side to side movement of the medball slams places the body in a position that'll recruit more stability through the other muscles of the core, like the internal and external obliques, which are huge players in creating a heavy brace. With this variation you'll activate motor units for the purpose of translating stiffness and performance into the big lifts. Do 2-3 alternating slams per side, driving the ball down to the outside of your toes as explosively as you can. Focus on getting full triple extension of the ball up overhead and triple flexion upon driving it into the ground. Quality trumps quantity here, so low reps and high intensity is warranted. After the slams, move directly into the vertical jump, which complements the squat pattern. Use the box to create force and elicit a strong neuromuscular response before stepping into the rack. For these jumps, explode up with maximal force production off of the floor and reach maximal height while sticking the landing in an athletic stance. This will ingrain the movement after each jump. Do 2-3 supersets with enough time between bouts to come close to full recovery and avoid a pre-fatigued state, which is a major problem with ramping up too much volume in the pre-training sequence with plyometrics. With these supersets, less is better. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Ultimate Shoulder Day Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains. Bodybuilding, Shoulders, Training Andrew Coates February 12 Training Tip Bigger Forearms in 3 Minutes per Week Do this quick routine once per week and you'll be shocked by your newfound gains. Arms, Bodybuilding, Tips, Training Andrew Heming September 15 Training Question of Strength 2 Q & A with one of the world's premier strength coaches. Question of Strength, Soft-Tissue Techniques, Training Charles Poliquin May 22 Training Genetic Limits and Muscle Migration Still trying to be the biggest dude in the gym? Once you've reached your muscular potential, your body will fight back. Here's what to do when it does. Bodybuilding, Motivation, Training Christian Thibaudeau January 3