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  1. #1
    Spikeman1444 is offline Senior Member
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    Default Goblet Squat Variety Days

    Have you guys incorporated Goblet Squats into your RoP? What set and rep count did you use? On the two variety days or only one? I'm currently working on the RoP program with a 20 kg. Many Thanks.

  2. #2
    booksbikesbeer is offline Senior Member
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    Hey Spikeman,

    I've been doing goblet squats on my variety days for the past couple of months. I do them on both variety days if I can, though things do sometimes come up and I don't do a kettlebell workout on those days. But I'm OK with that.

    I am doing the ROP with the 24 kg and have been using that bell for the goblets as well. My reps and sets are anywhere between 3 x 5 and 5 x 10 depending on how I'm feeling. I find they give a different hit to the core and glutes than the classic ROP exercises and also work the quads a little more. But the weight is light, and I mostly just focus on form. I think of them as a bonus exercise that give me a little extra leg work and also help with hip mobility.

    So far I have not felt they detract in any way from my main ROP workouts. Hope that helps some.

  3. #3
    map3 is offline Junior Member
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    I did goblets on both variety days 2 months ago with a 55lb KB at 4x15, then switched to 5x10 with slower tempo, but it wasn't much of a workout. I didn't have a heavier KB & don't trust my plate loaded DBs to stay intact so I switched over to 5x5 slow pistols. That left the hams & glutes looking for something to do so I added 5x5 single leg asymmetric double KB deadlifts with 55/45. It's an intense combo, but it hasn't detracted from progress on the RoP.

  4. #4
    KB/KM is offline Senior Member
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    Goblet squat everyday! Use for a warm up on press days and a workout on variety days. Either way it is a skill worth doing on a daily basis.
    Aaron Pierson RKC / FMS
    [url]www.fundamentalstrengthllc.com[/url]

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  5. #5
    Spikeman1444 is offline Senior Member
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    Thank you all for the responses. I just wonder what rep and set scheme would be a good decent workout on the variety days. I agree on doing them everyday for mobility.

  6. #6
    KB/KM is offline Senior Member
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    Personally I am a big fan of 3-5 sets of 10
    Aaron Pierson RKC / FMS
    [url]www.fundamentalstrengthllc.com[/url]

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  7. #7
    Spikeman1444 is offline Senior Member
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    Awesome. Do you do the slow down and pry the knees out to get deeper or do you go down and then come straight back up?

  8. #8
    KB/KM is offline Senior Member
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    Quote Originally Posted by Spikeman1444 View Post
    Awesome. Do you do the slow down and pry the knees out to get deeper or do you go down and then come straight back up?
    Actively pull yourself down either way. I wouldn't say I am slow on the way down but it's not fast either...if that makes sense. I only pry when using it for mobility. If I pry I always set the bell on the ground before coming back up. Otherwise I explode up as soon as I hit my desired depth.
    Aaron Pierson RKC / FMS
    [url]www.fundamentalstrengthllc.com[/url]

    We are what we repeatedly do. Excellence, therefore,is not an act but a habit.

  9. #9
    Steve B. is offline Senior Member
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    The set and rep scheme should depend on your purpose and intent.

  10. #10
    ad5ly is offline Senior Member
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    I do GBSqs on Variety Day once in awhile. But my intent then is for mobility. I no longer do any strength drills on variety day because for myself that only seems to slow down or derail my strength progress ( As I age more - I require more days for resting). EASY TGUs, GbSqs about 10 minutes and stretching is what Variety Day is for me. I do not concern myself with numbers of reps/sets on VD. It is all by what I feel I want to do without compromising what what needs to be done on a scheduled H/L/M day..Dennis

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