by: Adam Sayih, CSCS

 

Enter the Squat+ Program. This squat cycle will push you to your mental and physical limits. The reason it’s called Squat+ is because you simply place the squat routine before your usual lifting routine (Squat+usual routine) minus the usual squats. Now that doesn’t mean you’ll have to make some changes to what you typically do. Since this program is very demanding (three sessions a week), you’ll have to modify your normal training volume.

Download the program here:

Just enter your squat 1rm and everything is accounted for!

For Olympic weightlifters: Since the main goal here is to increase the squat, perform before the competition lifts. This will affect your performance on the competition lifts so adjust the intensity of those exercises accordingly. I’d drop the working percents down by at least 5-10%.

For Powerlifters: Like the olympic lifters, since the main goal here is to improve the squat, perform the squat routine first. Go easy on assistant movements if you’re not used to squatting with this much frequency. One or two assistant movements after the squat routine will be sufficient. It would be wise to lower deadlift volume, almost to the point of “maintenance mode.”

For CrossFitters: Perform before a WOD. Try to alter your workout of the day so it doesn’t affect the next squat session. For example, a WOD like “Fran,” “Karen” or another WOD with high frequency squat movements the day before an 8×3 session will not benefit that session too well.

 

Day 1= Pause Squats. Every rep will have a two second pause at the bottom portion of the squat. Do not relax or lose tightness in this position. The two seconds starts when you are completely stopped, not as you are nearing the bottom. Do not bounce after the two seconds.

Day 2=Dynamic Effort/Practice/Recovery Day. These days are purposely light. Perform the reps in an explosive (but controlled) manner. Yes, this day is influenced by Westside Barbell. Although some people argue if explosive work with light weight is beneficial, this day is designed to increase your weekly squat frequency and help with some soreness before the heavy Day 3 session. If you want to be good at something, you have to do it often.

Day 3= High sets, low reps. These days are pretty brutal and are designed to provide a heavy stimulus for strength. Yes, it will take pretty long, but get all the work in. You’ll be glad you did!

Give yourself at least a day between sessions, for example: Monday, Wednesday, Saturday or Tuesday, Thursday, Sunday. Up to you, whatever works with your schedule.

 

See FAQs below for additional help and email information.

 

Week 1

 

Day 1

Pause Back Squat

-5×5 @ 70%

 

Day 2

Back Squat

-7×4 @ 60%

 

Day 3

Back Squat

-6×3 @ 80%

 

Week 2

 

Day 1

Pause Back Squat

-5×4 @ 75%

 

Day 2

Back Squat

-7×4 @ 65%

 

Day 3

Back Squat

-7×3 @ 85%

 

 

Week 3

 

Day 1

Pause Back Squat

-5×3 @ 80%

 

Day 2

Back Squat

-7×4 @ 70%

 

Day 3

Back Squat

-8×3 @ 90%. Don’t fail! If this progression is too quick, then take 10-15 pounds off and continue. The majority of the people I’ve worked with have been able to handle such a high percentage of their previous max by this point.

 

Week 4

 

Day 1

Back Squat

-5×5 @ 65%

 

Day 2

Work up to a new Max

-3×1 @ 90% of Max

 

Week 5 (deload)

 

Day 1

Back Squat

-3×5 @ 50%

 

Day 2

Back Squat

-3×5 @ 60%

 

Week 6

 

Repeat cycle! (Don’t do this cycle more than three times a year)

 

 

FAQs

 

Q: How long should do I rest?

A: Rest as needed between sets. I’d recommend anywhere between 3-5 minutes for the Day 1 & 3 sessions and 90-120 seconds for Day 2 sessions. You’ll need plenty of rest to recover between heavy sets!

 

Q: Can I do front squats instead?

A: You can, however I would do so for either the Day 2 or Day 3 sessions. A lot of people tend to fail pause front squats due to core and torso weakness rather than leg strength. The main goal here is to boost overall squat strength.

 

Q: What’s the point of Day 2? The sets are too easy.

A: If you want to be good at something, you have to perform it often and well. The point of Day 2 is to increase weekly squat frequency, get your legs moving, help reduce soreness for Day 3, and work on producing speed mentally and physically. There shouldn’t be any reps that are grinded out.

 

Q: Will I overtrain?

A: No. However, you should always listen to your body. This cycle is not a year round program and is designed for intermediate/advanced strength athletes. By this point, you should have a better grasp at your recovery and be ready for more frequent squat sessions.

 

If you have any questions not answered here, feel free to email me at: [email protected]

 

****Getting strong is very fun, however some people need to see a Doctor before partaking in physical activity. Please consult a medical professional before conducting an exercise program. I am not responsible for any injury or illness that occurs during this program. Use a spotter, hire a coach, and please be safe. I like you. This is simply advice, not a cure for any disease or injury.****

 

Happy Squatting!

-Adam

 

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