Combat Calisthenics

Deep Squats
(Figure 1)
Your hands extended out in front of you, palms down. Inhale. Keeping your back somewhat straight, lower your buttocks until your thighs are parallel to the floor.

By Trent Suzuki

Editor’s Note: Combat Calisthenics and More Low Rep Advantages (page 38) outline two vastly different opinions regarding the execution of squats and their results. Suzuki’s column focuses on cardiac improvement; Tsatsouline’s on muscle development. CQC cannot endorse any exercise program for everyone because individual needs vary. Our goal is to make our readers aware of different philosophies so they may select the exercise program that best suits their physical fitness ability and goals.

(Figure 2)
As you lower your buttocks to the floor, your hands will hang relaxed behind your back, as they follow you to the ground. As you get to the bottom, your heels should lift from the floor. Exhale.

Dextremities. Actually a throwback exercises of the late 19th and

eep Squats are the primary combat exercise for the lower

early 20th Century. Combat athletes for years have looked to Deep Squats to provide the basis for explosive leg thrusting, power and overall leg strength. Grapplers s u c h a s G r e c o - R o m a n / F r e e S t y l e Wrestlers, Catch-as-Catch-Can Wrestlers, Sambo-stylists, Shooto-stylists, and Brazilian Ju-jitsu stylists have done this exercises, or a variation thereof, as part of their core training for many years. A compound exercise, Deep Squats, utilize the quadriceps, hamstrings, glutes, calves, and adductors, as their primary muscle groups. They build strength and endurance throughout the lower body, but most importantly, they build great lung power. In comparison, running several miles at a decent pace or using one of the new, high tech cardiovascular machines such as the Stepmill, or Elliptical Trainer pale in comparison to doing one set of 500 reps of Deep Squats. Start with 2-3 sets of 25-50 repetitions. When you can do a set of 100 without stopping, you’re starting to get there. When you can do one set of 500 consecutive reps, you approach greatness! Go for it! Begin with your feet shoulder width apart and your toes pointing straight ahead. Your hands extended out in front of you, palms down. Inhale. (Fig. 1) Keeping your back somewhat straight, lower your buttocks until your thighs are parallel to the floor.

As you lower your buttocks to the floor, your hands will hang relaxed behind your back, as they follow you to the ground. As you get to the bottom, your heels should lift from the floor. Exhale. (Fig. 2) To get back up, swing your arms upward and push off with your toes, raising your body to the upright, beginning position. Remember to inhale as you stand, exhale as you lower your body. ✪
Trent Suzuki holds a master’s degree in exercise physiology/ exercise biomechanics; and is a certified strength and conditioning specialist from the NSCA. Through his company, AthElite Training International, Trent trains many professional athletes. Among his many degrees and affiliations, he holds a 4th degree black belt and master instructor in Soo Bahk Do Moo Buk Kwan; and is a former US Amateur Champion in Boxe’ Francaise Savate a three time World Karate Champion. For more information about physical fitness, contact Trent at (888) 400-2074.

36 • Close Quarter Combat Magazine

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