Squatting Is the Key to Strength, Speed, and Athleticism

In this episode of the Everyday Strength Podcast, Anthony breaks down why squatting is one of the most important movements for building long-term athleticism. He explains how squatting progresses from basic movement competency to maximal strength and eventually to power and speed under load. The episode outlines why many lifters stall because they skip foundational steps and rush advanced loading without earning it. Anthony also explains why he programs squats using the Conjugate Method, balancing heavy max-effort work with dynamic speed training for better results. This episode gives everyday athletes a clear framework for using squats to build strength, power, and durability without relying on rigid linear plans.

Key Topics Covered:

This episode covers why simply adding squat volume without intention often fails and why movement quality and progression matter first. Anthony explains strength benchmarks such as a two-times bodyweight squat and why it serves as a useful athletic standard rather than a rule. The role of dynamic effort squats is discussed, including how moving heavy loads fast develops power that carries over to sport and real-world performance. The conversation contrasts conjugate-style programming with linear periodization and explains why conjugate is often better suited for busy athletes. Practical guidance is given on how to program squat variations and loading strategies into a weekly training plan.