Monday's High Performance Training Tip (issue #54) focused on the technical execution of the Kneeling Back Squat (KBS).

Today, we will focus on how to integrate the KBS into your training program.

I will assume that you are planning your training in so called macrocycles of at least 12-16 weeks.

Even though multiple muscles are involved in the KBS, the exercise should be considered an isolation exercise, since the main benefit of the exercise is focused around one joint and one muscle group - the hips/glutes.

If your main goal is a movement, for example - raising your 1RM squat, the KBS should be included if your hip action is a relative weakness or your hip action would simply benefit from direct training.

(How to determine if the hips are a relative weakness is beyond the scope of this training tip.)

The overall strategy for the entire macrocycle is as follows:

Weeks 1-6:

Primary focus: Improving the weak link - (structural strength of hip extension with the KBS)

Secondary focus: Improve performance (the squat)

Weeks 7-12:

Primary focus: Improve performance (the squat) using your increased hip strength

Secondary focus: Maintain or exclude direct hip extension work.

The KBS has a relatively low neural demand and thus the exercise can safely and effectively be placed earlier or later in the training program.

You can work the KBS alone or superset it with your squat.  See below for superset examples:

1. Neural enhancement supersets - The nervous system remembers the feeling of the correct hip action from the KBS and this memory is used to better execute the squat in the subsequent set.
   
   A1. KBS  4-6 x 4-8, rest 2-3 min.
   A2. Squat 4-6 x 4-8, rest 3-4 min
   
   
2. Post fatique supersets - The KBS is less neurally demanding than the squat, thus you can perform the KBS immediately after a set of squats to completely fatique the glutes. This is especially relevant if your goal is to built mass on the glutes.
   
   A1. Squat 4-6 x 4-8, rest 15 sec.
   A2. KBS  4-6 x 4-8, rest 2-3 min.

Committed to your uninterrupted success,
Karsten Jensen