How to Increase Your Squat: Compensatory Acceleration Training

[Article on C.A.T.] www.jtsstrength...
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[@BusinessAndFitness]

Is C.A.T. some sort of Canadian secret ? The first time Jon from The Strength Guys put C.A.T Back Squats on my program I had no idea what he was talking about. Obviously, I borrowed the neighbors Cat and repped out that little fur ball.

[@PureOriginz]

Banter mate

[@zvonimirlevacic9009]

Maxx Chewning fuck off fake account

[@LaneProVideo]

Kopam Nos HA HA PEOPLE ARE RIDIC

[@9009tubeyou]

That was fucking hilarious!

[@AndrewArifakis]

I put 405 on my cats back. Instructions unclear pls respawn

[@lyaworski333]

I just started implementing this routine into my weekly training. On the first day I forgot to use only 65 percent and did almost 80 instead and I just about passed out! The 65 percent work weight feels great, it will take me some time to build the explosiveness because I have never been that explosive as an athlete. I feel really great so far and in the next 5-6 weeks I look forward to testing out my 80 percent max and see what I can do. Also, people at the gym check me out when I squat now, because none else seems as energetic to do it I guess. Thank you Men for this great routine.

[@MiTrenZ]

How did it work out for you?

[@lyaworski333]

Thank you for asking! It went well for about four weeks, the speed of the squat was getting faster and faster. However, some lifestyle factors got in the way of my training, and I never completed the final week, to test my new PR weight. I am currently using the Texas Method implemented by Mark Rippetoe to increase the squat and press over 10-12 weeks or till the weight stops increasing. I finished the first week last night, the power cleans in the program are new to me, so I am starting fairly light with those. I look forward to how this works out.

[@leekymkween]

i fucking love this, thankyou. This is how I squat. A random man actually approached me and told me not to be so fast and to slow down on my ascent from the hole because it would hurt my bum. I asked him if he was a powerlifter or sports physio or even pt and he said no but he had been training at the gym for years. I don't know why but I knew that if I had balls and a dick, he would have not approached me. It pisses me off because I study my form conscientiously and record a form check all the time. I am always looking forward to improving my squat but I hate it when someone thinks its okay to perpetuate their own ideas when they're not even experts.

[@AcceleratingUniverse]

tilky Old know it all nothings in the gym still approach if you have a dick. They're losers who need other people to look up to them because they have nothing to show for their 60 years of life. Moral of the story is don't be so self righteous holy shit

[@leekymkween]

***** completely agree with you

[@ColinDeWaay]

Shouldn't you just always do this? I mean don't get me wrong it makes sense but the more force you can use in your lifts the more weight you are going to move. Or am I missing something?

[@rift0tripper]

Yeah this is pretty much what I do for many if my lifts

[@JimitriG]

the more power you use. yeh seems pretty obvious to me as well. but I guess it's *really focussing* on the speed throughout the entire movement. And using loads 60-80% I think he said.

[@timfosho]

The difference is the overall progression and its focus. In 'regular' training you might do your lighter sets like this and then move onto heavier ones, Increasing intensity while decreasing volume and speed. Whereas for CAT, you would ONLY do sets that you can accelerate like this, ie 65 - 70% of 1rm, maintaining speed and volume throughout, and decreasing wait intervals for progressive overload.

[@ColinDeWaay]

timfosho Thanks!

[@neometalx9]

timfosho good explanation.

[@alexaltringer17]

My knees hurt now

[@joshhays128]

Omar can you make a video on squatting leverages and foot placement and knowing which suits you better wide and turned out or narrow and straight

[@TheConstructionCrew]

Love how informative your videos are, Omar! Especially the ones featuring Jeremy! I learn something every video.

[@mikecrooks99]

"That's a PRETTY rep PR... for me anyway." So stronk, so humble. What a beast.

[@Strengthside]

looks like Jeremy is starting to love the camera

[@zvonimirlevacic9009]

i'm just staring at his calves

[@ryann8348]

Oh, I thought we were supposed to go maximum speed/acceleration all the time.

[@jimjummy8844]

Awesome video, Omar. I recently hit a sticking point on my front squat, and unconsciously started to 'coast' through the my lifts. I will implement this C.A.T approach.

[@markf12121]

We need an Omar and Jeremy podcast!!

[@SonnyJacobLee]

It's couch Hamilton and omarisofa. LOL OmarIsuf

[@SuperChadJohnson1]

How can anyone even dislike this? Jeremy you da man!

[@Vendeteran]

Never heard of this, but i have been squatting like this ever since I started SS. Good to know there is something behind it all since even the couch himself recommends it.

[@Alexander.Berglund]

Jeremy is actually really good at couching! Great to see him owning it in front of the camera.

[@SgtMajorJay]

Thank you soo much! Been doing quite a bit of research on how to increase my squat. My dead lift, bench, and OHP have been increasing except for my squat, and I squat twice a week. Monday I perform high bar back squat with a wider stance than Olympic and Friday I concentrate on front squat and cleans. I will try this in hopes to get stronger! Thanks you!

[@ahmedalabdan8108]

Great video man!!! Coach Hamilton and Omar, THANK YOU guys! This is so helpful and definitely will give it a try

[@itsalexbentley]

Constructive vid as usual Omar, cheers mate.

[@ShowTyMeFitness]

Strong tip I used to emphasize this but have been slacking lately. Looks like back to it!

[@rapmann]

Nice vid. Jeremy is so chill, man.

[@JeffO-]

I didn't read all of the comments, but I believe that Fred Hatfield (Dr. Squat) came up with this term, or at least made it popular. I doubt he was the first person to ever think of it, but he wrote about it a lot. So he should probably get credited in some way. Great for Bench Press too. It's like a poor man's bands or chains.

[@z0ttel89]

looks like the couch doesn't actually go below parallel.

[@tutimajara]

Thank you guys, tomorrow (friday) its leg day for me, cant wait to try this technique! !!

[@LaneProVideo]

Man! Jeremy is in my weight class!!! Frick!

[@TheAkahige]

The feds he competes in have 24-hour weigh-ins, so his walking-around/training weight is probably more like 240-250, but still...

[@LaneProVideo]

TheAkahige OH gotcha, Yeah I will be USPL two hour weigh in.

[@blaster018]

TheAkahige I wish I was 240-250. More like 230-236 at night.

[@TheAkahige]

Oops, I overestimated that a bit.

[@LaneProVideo]

Jeremy Hamilton impressive lifts man. Most impressive is the gains you are making as an experienced lifter! great video.

[@muffinman1729]

Definitly trying this. Thanks for the video

[@jermz1991]

please bring back this stringer!!!

[@zedgrace2278]

That quick lockout looks very painful. I'm not one to question someone who can squat 10x as much as I can but is this safe for the knees?

[@blaster018]

No. *Sent from hospital bed

[@HasNiHassaan]

seriously though is it really safe i want to know too

[@timothysnow5]

HasNi Hassaan the purpose is to move a light to moderate weight as fast as you can in order to train your central nervous system. Do not hyper-extend your knees. Try to focus on moving quickly from your hips instead of your knees and that should help to not hyper-extend the knees. You can also use it for dead lifts instead of squats and you will still have a lot of carry over to your squat

[@ltlwatcher]

I had the same questions in mind. I know multiple instances where people do heavy leg press. They locked their knees at the end of each rep and SNAP. Leg broke like a stick.

[@atrumpetwillsound]

No, it isn't safe. It's just going to mash up the soft parts that are surrounded by the muscle and between the bones. The actual idea is good, just the locking out is bad.

[@davidwelburn]

Interesting video. I'll definitely try this. Problem is, though, the guy is not squatting. Those were nowhere near parallel. His stance is a bit wide, though, which will make that more difficult.

[@thomasdaniel2846]

Aren't bands anchored from the floor (and chains) going to do the same thing? Provide accommodating resistance as the movement gets easier requiring greater force output through what would have been the deceleration phase.

[@jakemeades356]

cheers for the great video, gonna try this on my next leg day

[@xbOxgaMeRraZzan]

Hahah the guy in the background at 1:50 jsut standing there, mirin'

[@PwntsRocksU]

Jeremy has an unconventional squat stance form but the dudes a beast and hes chill too!

[@yamicage686]

IDK why this came to my head but Caouch Hamilton reminds me of Doug 30-40 years later lmao but great vid omar keep it up must be fun to have a mentor like that

[@GabylannPR]

At firts I didn't even train legs now I love squats

[@khlee90]

i wonder if accelerating the bar like that would fuck up my knee cos it looks pretty dangerous to do so in terms of the safety of knee.

[@ElefitTV]

You and Jeremy work well off each other! #Partners

[@RicardoRemo2011]

Refill the Soviet Strength T-Shirt !!! Great content, as always. Regards from Brasil.

[@DanHillRiffs]

This is interesting because I've kinda always tried to accelerate with as much force as possible on every rep/set!

[@GoldenSunKraden]

Been doing that since I started squatting. Didn't know there's a term lol. Always tighten up throughout the lift though.

[@omarabbas4675]

Best couch ever :') Great video as always Omar, learnt so much from you and the strongest couch in couch history :P

[@adrianinturrisi525]

Everyone's complaining that this style of training is gonna snap your knees up. What you's don't understand is that not all exercises are safe, but that doesn't mean they're not good exercises.You just have to weigh up the risk with the potential gain.

[@TomShufflebottom]

Couch Hamilton is the best! keep featuring him Omar!

[@Downicon3]

CAT as an accessory lift in session together with prime squat yay or nay?

[@MrOilcan456]

definitely gonna give it a shot.

[@MURF8393]

So basically the basic principles of the dynamic method

[@j0shimitsu]

gonna try this today!!

[@9009tubeyou]

Thank you for the great wisdom there my friend.

[@halo3own]

FUCK YES! Video come's out ON leg day. :) 'Tis a sign..

[@Vranndy]

Thanks! Great tip!

[@BlackRavenHU]

i was a bit surprised by this video, i thought it was common practice to always go as fast as possible provided there is no form breakdown.

[@appiebjk]

Isn't that bad for your knees

[@boxingsprout]

Good morning !

[@nicknackpaddywhack3278]

Jeremy is a beast!

[@beeatoms]

how does this differ from speed training?

[@ryancflo]

Do you know what lifting accessories jeremy and omar uses? Can you give me some recommendations for Belts and Wrist wraps?

[@SvenicusGermainus]

I'm still a novice lifter but that looks like it could hurt your knees at the top. Do you stop before locking out your knees or am I wrong about possible injuries?

[@TheBearcatProduction]

If you straighten your knees at the top you hyperextend your patellar tendon. The patellar tendon is usually the area you complain about knee pain.

[@SkinnyTheDON]

you're not supposed to lockout your knees when at the top of a squat

[@mrphuckbud]

TheBearcatProduction hyperextend the knee* damaging the patellar tendon. i would imagine ligaments would be much more vulnerable in this situation. I've heard people say hyperextend tendons before and its pretty weird haha. also i have only ever seen 1 case of paratenonitis of a patellar tendon in my life. people must have very different habits where you live.,

[@Ep1cPvP]

yeah, you're right it is bad, when dr. Hatfield talks about this style training of training he mentions that you should slow down right before locking out to avoid this problem

[@JeffO-]

poposisa Lifting powerfully isn't something that's going to snap you up. People are afraid of everything nowadays. Pretty soon people will be wearing helmets when they workout.

[@ashleykissane93]

just wait for next week.. nick wright will being doing this :)

[@FITsthetics]

Im gunna try this but watching the couch it looks like snap city on those joints. That knee snapback idk

[@TheFBM2011]

Damn I do this every time I squat before saw this video and I think I'm doing right then.

[@aris8949]

i assume this approach applies to all power lifts and not just squat correct me if i'm wrong

[@xdraztiikx]

What size stringer are you currently wearing? I just ordered some stringers from you & was curious to how the sizing ends up looking like

[@wazzer1812]

the couch, the couch, the couch is on fire!!!

[@lie521]

so week 1 would just start off at 65% of 5x5 in about 25-30 minutes so week two would be the same? 65% of 5x5 but less rest time and so on but with lesser and less rest time once it reaches week 5?

[@los1wochos]

I've been doing that for some time now. tfw front squatting 3 plates and the bar flies an inch or so in the air at the top and then drops on a completely wrong position which makes the next rep next to impossible.

[@K1LLERDOM]

Seems like a awesome method to use! How much rest time in between sets did you start off and finish with. I was thinking 9 minutes for the first week then taking off a minute each week. Would that be ok? I want to make sure that I stay as explosive as possible like you said while performing each set and rep!

[@HAJIMEDJ]

Haha, I've always done that. I guess it's that martial arts spirit that's still in there which tells me to put out maximum force all the time.

[@PULAG]

Dude is a monster on the squats

[@mfa-FH]

hey man, love the idea C.A.T.. i found out that ive to slow/more control of the ecentric in order to explode more on the consentric part.. what you think??

[@davidgagnon4189]

Im running the texas method & would love to work in some CAT stuff, but im curious as to where would be the best option: I've got a Monday 5x5 routine going on already thats focused on the volume itself primarily, and then an intensity day where ill go for a 5rm squat. Am i better off accelerating the living shit out of my monday sets or alternating my friday 5rms with, say, 5 singles at ~70%, and focusing on the acceleration component as the primary factor to progress? Trying not to change too much as its working quite well, but i think small tweaks could do good :)

[@Scarx2gt]

lol...my 12 year old brother's comment as soon as he saw me watching this video "Hey that guy on the left looks weird."

[@trikstamanq]

So if I was to start this in my leg training what other exercises could I do that would go with this?

[@TheLuisgarcia66]

Can you use this on other movements such as deadlifts or bench press ?

[@TheMrGidwani]

I'm getting some pain in the lateral head of my delt when I squat. People have said it is probably due to my hand placement on the bar, but I get the pain no matter where I put my hands. Anyone have any idea or experienced something like this?

[@TylerTheMonk]

That's some great advice! squats my weakest lift, so I;m definitely throwing some of these in my routine. I feel like I've tried fucking everything

[@aidenjaxlol]

Does this hurt your knees? Like when you pop up and lock your knees? Idk I feel like my knee would snap back with alot of weight.

[@youngJCWW]

Hey Bromar, do you plan on doing any PL comps?

[@MrKinghandles]

Does Jeremy do any warm up exercises before he squats?

[@StephaniePrincess94]

Can this be harsh on your knees? I have slight hyperextension in my knees. If I accelerate out of the hole quickly, would that affect my knees?

[@vince_915]

Does this training tend to put a lot of stress on the knees and joints? I see how accelerated he goes on the top of the lift and i feel like my knees would explode out! haha knee sleeves sound good for this.

[@ibe4rayll]

Sofa King strong, that Couch Hamilton is.

[@raynewoodring8592]

What if youre able to push 8 reps for 5 sets @ 70%? would that be okay or should I go 80%?

[@justeino3983]

So you only train at that 60% week by week or is there a progression? Or is this just a style of training and not a program?

[@iambadd]

Jeremy's heels come off the floor at the bottom, is that acceptable on a low bar squat? Happens to me also

[@andrewvazquez9436]

Can I use this for deadlift and bench if so should the reps be the same

[@azucarmorena5000]

awesome

[@kcneinkc]

How high can Couch Hamilton jump, would be interested to see since hes so explosive

[@dialect1luv]

is this worth it for an intermediate squatter?

[@Kekeboy100]

I don't know my 1RM, but I can do 110kg with 6-8 reps. How should I do it man?

[@kodeypatterson8973]

More squat technique videos! Enough bench press!

[@lewis6590]

1:44 They see me squattin', they 'mirin.

[@kitler01]

I've been squatting like this since I started but the lock out wasn't as hard as his

[@GutixBoyz]

I usually go deeper that Jeremy does in this video, should I just stop doing that, or is there different ways of squatting? I've always been told to go as deep as possibly, but clearly Jeremy doesn't agree with that statement? I dunno

[@SupremeBakedBean]

looks painful on the knees

[@TurkishMullet]

Can this be applied to bench and deads??

[@Cctmadden]

So, regular squats?

[@pin75us1]

How many times a week should this be done?

[@Tuf_frijoles]

the guy at 1:50 is straight up Peter gazing