Gist

Squats are highly effective for strength when progressively loaded and programmed with appropriate depth and volume.

Squats are highly effective for muscle growth when progressively loaded and programmed with appropriate depth and volume.

Medicine ball slams can support cardiovascular fitness through ballistic whole-body power and conditioning.

Medicine ball slams can support weight loss through ballistic whole-body power and conditioning.

Box jumps can support athletic performance when programmed as controlled plyometric training.

Box jumps can support full-body conditioning when programmed as controlled plyometric training.

Box jumps can support cardiovascular fitness when programmed as controlled plyometric training.

Box jumps can support fat loss when programmed as controlled plyometric training.

Back squats are highly effective for glute growth when progressively loaded with controlled technique.