FiVe Points Blog — squat

Butts & Gutts - 4 Week Booty Builder

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Butts & Gutts - 4 Week Booty Builder

4 WEEKS TO A STRONGER AND LIFTED BUTT!! The Overview: This is a bi-weekly repeating program focused on posterior strength & growth. Each day starts with a strength based compound lift followed by hypertrophy accessory work. Every day you will be hinging, lunging & squatting/pushing. You are also given a 5 Minute core conditioning piece each day. Weights: Manage your weights focusing on quality movement pattern, the goal is unbroken sets that lead to muscle fatigue. If the first set feels “easy” that’s okay. Your bi-weekly repeat means your reps will go up on the 3rd & 4th weeks with...

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Fixing Patellar Tendinitis

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Fixing Patellar Tendinitis

Do you have the itis?.. first off let me say no I am not an MD nor am I a DPT — I’ve just got well used joints and some titanium parts. I’d say every year I get a case of patellar tendinitis that puts me out for 6+ weeks. I give anyone experiencing pain or discomfort the same guidelines.. give it two weeks, if it starts to feel better, give it two more! The first step is to try and figure out what caused it. Have you had tendonitis before? Did you start a new training program with too...

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Project Viper: Build a Bigger Squat in 6 Weeks

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Project Viper: Build a Bigger Squat in 6 Weeks

It's common to want a quick fix to heavier lifts, but the secret sauce doesn't exist.. legally speaking. Everyone loves to squat, this we already know. It’s not only a great reflection of your strength and power, but its also a great way to measure how far you've come. You can literally see it right in front of you by the steady increase in the bumper plates that you load on the barbell. This 6 Week squat program has you working through volume on Day 1 and finishing with an AMAP (As Many As Possible) set on Day 2. The AMAP...

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Functional Warmups

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Functional Warmups

WARMUPS - MOVE WITH PURPOSE A proper warmup can make or break your training session. Often we skip the essentials and dive right into it. Whether it be a time issue or you just don't like to warmup, neither is an an excuse. Over time I've had to develop quick, efficient and functional warmups that get my body primed and ready without taking 30 minutes.   Your warmup doesn't have to and shouldn't be 10 minutes of nonsense mixed with an ERG to get your heard rate up.  We have to prep not only our body, but our mind. Incorporating isolated movements...

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Easy Weightlifting Program for Starting Athletes

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Easy Weightlifting Program for Starting Athletes

Everyone wants to start somewhere and there is an overwhelming amount of information and programs out there to choose from. A lot of them cost money and those who are new or looking to try something new don’t always feel comfortable shelling out money right away. We are here to give you a little help! This is a great 4 week cycle that is all based off feel, NOT percentages. An ideal program for those who are looking to add more Olympic Weightlifting into their training routine.  Feel free to add in some light conditioning to end your training session.  ...

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