Natty Power

Develop all physical qualities from the waist down with one single movement.

First test your squatting abilities by going down as deep as possible, with heels touching the ground. If you lack flexibility to squat this way, try working on solving this issue by going deeper and deeper every day.

After a month or two, you should be able to do it, but if you still can’t, simply wear a high heel sneakers like Olympic weightlifters. If the problem persists, just squat as deep as you can.

As a warmup, spend some time in the deep squat position. Think about being outdoors and doing “number 2” for a few minutes. Your muscles, tendons and ligaments will get a good stretch and be prepared for harder training.

Proceed with regular full range bodyweight squats. Do them slowly with 1 second pauses at the top and bottom of the movement. When you manage to do 30 bodyweight squats, start using additional weight: a kettlebell in the hands, sandbag on the shoulders, girlfriend on the back, etc. As the weight gets heavier, you must shorten the range of motion and avoid going deeper then parallel squat position (thighs parallel to the ground).

After a few months of slow and heavy squats, switch to fast and heavy squats. Go fast up and down, without any pauses at the top and bottom positions. This squat variant will build powerful legs, capable of fast sprinting and high jumping.