Squat
A brief introduction
AlphaPWR offers a unique approach to strength training with its squat module, which tailors the workout load to your daily form. Using innovative technology, AlphaPWR provides real-time feedback and customized reporting to help you optimize your workouts and reach your fitness goals.
In this step-by-step guide, we'll walk you through how to use the squat module on AlphaPWR to get the most out of your squat workouts.
Whether you're a beginner or an experienced lifter, this guide will help you take your strength training to the next level.
Calibrating...
Stand still
First, pick up the weight and step onto the AlphaPWR force plate.
Wait until calibration finishes.
Find the right load
Begin the squat by descending slowly, then push explosively upward as quickly as possible. As you perform the squat, look at the bar at the bottom of the screen and check that you are in the desired quality (strength, power, or speed).
If you notice that you have shifted towards the left on the quality scale (towards strength), step off the AlphaPWR sensor and remove some weights from the barbell. This will help you to maintain the desired velocity profile and avoid overloading your muscles.
On the other hand, if you notice that you have shifted towards the right on the velocity scale (towards speed), step off the sensor and add some weight to the barbell. This will help you to maintain the proper resistance and ensure that you're getting a challenging workout.
Not sure what velocity you should choose?
Start lifting!
Get ready to rumble
Once you have achieved the desired quality, focus on the upper left corner of the screen while working out. This will display your velocity and velocity drop in real-time. The ascent background color will change based on how close you are to the fatigue level set in step 1.
Green means go, yellow means you are getting close, and red means stop. Continue squatting until you see the red light, indicating that you have reached the desired velocity drop.
Insights
Analyze your results
Step off the AlphaPWR force plate and review the results on the reports screen. This will display your performance data, including your velocity, power, and fatigue levels. Use this information to make adjustments to your training program and optimize your workouts for maximum results.
Want to learn more?
Click here to learn about the metrics on the workout screen
