Squatting takes years of preparation, dedication, and a desire to do something most will only dream of. In my career I have squatted over 1000lbs over 10 times, hitting over 1100, and have squatted with some of the best in the world, and experimented with about every variation possible. So how can you raise your squat whether you’re a beginner or advanced?????
There are ways you can do this. First we don’t always use a box to squat on. Boxes are great for training but most times people use them too much or not correctly. Ever notice that lifters using boxes constantly has a tough time in the bottom of a squat either with depth or balance. The other big key is that a box squat should not be a relaxed state when the glutes and hamstrings hit the box. If you’re squatting in a meet and you relax these muscles while lifting, god help you. This does not mean that we don’t use boxes, but we change the height, type, and other variables constantly.
Peaking at the proper time is also a large factor in meet success. To get stronger we must lift heavier loads, but at what point? And when is it too much? When I was first introduced to circa max training for squats, my lift did nothing but rise. But after about 5 years or so, squatting started to become stronger in the circa max (with heavy bands) than what showed at the meet. We are now experimenting with stability, circa max, box squatting and free squatting in variable orders to drastically improve our meet results. Just remember that you can have all the ideas in the world, but all that matters is the meet numbers. Don’t be a gym lifter with your biggest lifts being in non platform situations.
Another big issue is gear. Gear has changed our sport forever, whether you believe good or bad, it’s probably here to stay. We have many phases through the year where gear is phased out; more muscle work is phased in. This is good for a mental break from heavy weights while still building muscles and staying in shape. Training in gear year round will eventually never get you any better or become hurt. People that train raw all the time never get used to heavy loads, and have problems with the execution of lifts at meets. So a happy medium must be employed.
Please note, that you should have all of the gear (suit, briefs, training briefs, bench shirt etc) that you plan to use for the meet already available to you for training. Too many lifters changed gear too close to a competition with little or no experience in the suit or equipment. (DON’T DO THIS)
With all of the above considered here is an example of a squat cycle. Heavy day only
15weeks or more out
Almost all of your training should be done raw. You would be surprised to notice how much bigger and stronger your legs, chest, and hips will become doing this. Training raw allows the muscles to get all of the work, therefore grow. Adding the gear after this point will allow constant progress in your strength gains.
15week or closer
Your training now should include briefs, belt, and the start to phase in your squat suit, and wear knee wraps occasionally.
These numbers are based on a 1000lb squatter for the simplicity of the math, but will work from 500lb squatters all the way up if percentages are followed correctly.
15 week squat cycle for meet prep (not including assistance exercises)
Week 15 (hyp technique)
After warmups 6×2 w 35%weight and 35% band tension (example 1000lb squatter would use 350lbs and 350lb of bands) off a slightly below parallel box briefs and belt only
Week 14 (stability)
After warmups 8×2 with 40% weight and 20% of fully suspended chain training briefs and belt only no box
Fully suspended chains means that chains are on the bar but never touch the ground
Week 13 (strength) perfection of setup
After warmups work up to a heavy double with 50% of band tension on the bar try to achieve 6-8 sets (example a 1000lb squatter would use 500lb of band tensions and do 135×2, 225×2, 250×2, 275×2, 315×2, 350×2, 405×2) off a parallel box with competition briefs and belt only
Week 12 (unload) utilized to keep overtraining to a minimum)
Warmup to 50% of real weight and use 2chain 500lb squat or less 3chain 800lbs or less and 4 chain 800lb plus of 1-RM for 8×2 on a slightly below parallel box training briefs and belt
Week 11
After warmups work up to 70% full gear w light wraps no box to dial in form, you may not break parallel, but setup and balance with no box etc is the goal.
Week 10 Hyp/technique
After warmups work up to 60% of real weight and 2chain 500lb squat or less 3chain 800lbs or less and 4 chain 800lb plus of 1-RM for 6×2, then do 2 heavier sets adding 10% of weight each set for 1 rep using a slightly below parallel box training briefs and belt
Week 9 Stability
After warmups use 40% of real weight and 25% of suspended chain NO box training briefs and belt
Week 8 sticking point training
If you have been lifting/competing you should know where your sticking points are in the squat. You will need to set chains or straps that hold the bar from going down any further and gauge your sticking point (usually 1-2in above parallel and for some at the bottom). Then use competition briefs and belt only and work up to a paused max. Rest the bar in the chain for a good 2seconds.
Use real weight only, and remember to pause. This will build starting strength at your weakest point.
Do all singles and work up to 1-RM
Week 7 weakness training volume
Choose either safety bar, or cambered bar squats for your work on this day
Saftey bar (if you notice your upper back is rounding while squatting)
Cambered bar (if you notice your balance and stomach tightness is an issue)
Use a 1in below parallel box with training briefs and belt
After warmups do 8×2 with 40% on sets 1-4, then 50% on set 5, then 60% on set 6, and 70% on set 7-8. (these percentages should be based on a brief and belt max)
Week 6 Meet specific
Full gear, no box, work up to opener use full depth commands starting at 70%
Example (a 1000lb squatter would warm-up to 315 then put briefs and belt on, then warm up to 500 then put suit bottoms on, then warm up to 700 then put straps up.
Do 750×1 full gear, then 800×1 full gear and commands, then 850 full gear and commands then 900 (opener) or so full commands.
Week 5 unload
After warmups Use 50% of real weight and 25% band weight for 4×2 on parallel box with briefs and belt only
Week 4 Circa Max on slightly below parallel box
Use 40% band weight and warmup slowly (competition briefs and belt)
After warmups do (these percentages are the real weight on the bar)
4×2 with 35-45%
1×1 w 48%
1×1 w 50%
Week 3 Circa Max on slightly below parallel box
Use 40% band weight and warm up slowly (briefs, suit bottoms, and belt)
Do all singles
After warmups do (these percentages are the real weight on the bar)
30%x1
40%x1
48%x1
52%x1
57%x1
60-62%x1
Week 2 Download
Work up to 60% in full gear no wraps to work on technique
MEET WEEK
This style of preparation has allowed many of my best training partners and myself be some of the most respected squatters both in depth, and in ability to lift massive weights. Hopefully this program can give you some ideas on how to get strong, do it smart, and make progress.
Posted on September 27, 2010
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