Episode Summary

Stuck at the same squat weight for months? This episode breaks down the complete pause squat system that elite powerlifters and strength coaches use to destroy plateaus and build bulletproof bottom-position strength. We dive deep into the science, provide exact protocols, and give you a 4-week implementation plan to transform your squatting.

Key Takeaways

70% of squat failures actually begin at the bottom position - even if the bar doesn't stop until higher up

Pause squats eliminate the stretch-shortening cycle, forcing true strength development from static positions

Optimal pause duration is 2-3 seconds for maximum strength gains while maintaining meaningful loads

Start with 65-70% of your regular squat max when implementing pause squats

Expect 4-6 weeks for pause squat adaptations to fully transfer to regular squats

Program pause squats 1-2x per week maximum - they're more demanding than regular squats

Research & Science Mentioned

Kubo et al. - Isometric training study showing 15-35% strength improvements at specific joint angles

Hartmann et al. - Research on powerlifter pause squat performance and competition success

8-week comparative study - 30% pause squat volume group vs. regular squat group results

Burd et al. - Time under tension and muscle protein synthesis research

Action Steps

Assessment: Try one pause squat at 70% max with 1-second pause to establish baseline

First Session: Replace main squat work with pause squats (65-70% max, 1-second pauses, 4x4)

Safety Setup: Ensure proper rack safety bar height for pause squat training

Tracking: Record pause squat weights, durations, and how regular squats feel

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About Brandon Smitley

Instagram: @bsmitley @team.thirst

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Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.