Lab 4

• Adjust Squat Rack height • Clarify which spotting role will be completed by each group member • Prepare for first warm/familiarisation set • First warm-up set • Other warm ip sets • 1RM attempts • Load-velocity/power profile

Continue to complete the downwards phase of the squat in a controlled manner over ~2 s. With the decrease in repetitions in each set gradually add additional load until the 4th warm-up set of 2 repetitions is ~80-90% of the load that will be used for the first 1RM attempt. Complete three further warm-up sets as follows: 2nd warm-up set- 5 repetitions; 3rd warm-up set 3 repetitions; 4th warm-up set- 2 repetitions. Allowing at least 1 minute (but not more than 2 min) between warm-up set.

Ask the participant how difficult they found the warm-up set and make a decision on what load will be used for the 2nd warm-up set (5 repetitions) Complete 10 repetitions for the warm-up/familiarisation set ensuring a focus on exercise technique and achieving correct squat depth. Complete the downwards phase of the squat in a controlled manner over ~2 s

Ensure all spotters are in position and ready to go Allow the participant to step into the squat rack, lift the barbell off the frame and position themselves ready to squat. Be sure to tell the participant what overall load is now on the barbell and do a recount of the plates to ensure the load is correct. Decide what the first 1RM load will be and add the corresponding plates to achieve the desired load. Spotters move in time with the participants throughout each phase of the squat to ensure the participant’s safety, only intervening at the participant’s signal or in the instance there is an obvious problem Instruct the participant to complete the upwards phase of the lift as quickly as they can.

Once back squat 1RM has been established calculate the following percentages of overall back squat 1RM load: 20%, 40%, 60% and 80% of 1RM- list these values in table 3 Instruct the participant to complete the upwards phase of the lift as quickly as they can If you are working on a back squat station that has a Gym Aware linear displacement transducer connected to the barbell you will need to record both velocity and power values produced in the associated iPad application in Table 3 below (Application instructions are in Appendix 1 at the end of the handout). only 1 single repetition is required at each load • Start with the lightest load (e.g. barbell only) and work up towards the heaviest load (80% of 1RM).

Uniform Positioning) Mid-thigh pull from knee joint angle of ~145º Ensure their back is taught and that they can maintain a strong ‘neutral/flexed’ spine in this position Using a goniometer, position them to a knee joint angle of 145º, with straight arms gripping the bar Position the participant behind the barbell so that the bar is directly above the first eyelet of their shoe and their feet approximately below their hips

Have the participant try some very light pulls to ensure the set up is correct for them and they are familiar with the apparatus before moving into the warm-up protocol Instruct the participant as Followes Once the participant is comfortably warmed up, give them 2-3 minutes rest before we move onto the maximal voluntary contraction Attempts will be as follows: Maximal Voluntary Contractions (MVC) Record the attempts and further data in the tables Instruct the participant that this will be a maximal strength test that involves maximal effort, instructing them to contract as hard as they can . Repeat steps 4 and 5 two more times until three MVCs are completed.