The belt squat is unique among strength training exercises because it maximizes all three of the energy-producing systems of the body: the phosphagen system, the lactic acid system and the aerobic system. A typical belt squat routine begins with some leg curls to warm-up, to sets of 10-12 reps each with moderate weight should suffice. Next, two or three sets of leg presses to further warm the leg muscles, going from moderate to fairly heavy weight. After warming up, the belt squat harness is put on and another warm-up set of 20 weights with a light weight is done to help get used to the exercise. Following each set, fascial stretching is done. Continue pyramiding the weight upwards while pyramiding the reps down until you get to your max without a spotter. At this point the spotter should be assisting fairly much, and the final should be done to failure at around 8-12 reps. The final set of a belt squat routine is the one that really taxes all the energy-producing systems. 100 reps

A belt squat workout is unique in that it activates all the energy-producing systems of the body at one time. As well as stressing the leg muscles, it also strengthens the cardiovascular system and improves oxygen delivery to the muscles. Anaerobic and aerobic training elicit different adaptive responses which to some extent work against one another. Anaerobic or strength training represents a stress on the muscle fibers , and the bodyís response is the make the fibers bigger and stronger. Aerobic training represents a stress on the aerobic energy-producing capabilities of the body, and the body responds by increasing its ability to produce aerobic energy. This type of training does not build muscle size or strength, but results in a stronger heart, more blood vessels to deliver oxygen and nutrients to the muscles, and more and larger mitochondria. While these two types of exercises seem to be opposites, its been seen that by increasing the cardiovascular system so more nutrients and oxygen can reach the muscles, greater muscle growth can occur. So anaerobic and aerobic training may not be as incompatible as first thought.