Squat routines

[joe walton]

just wondered what sort of routines people used, i only want to squat once a week and can't seem to find any which do that. if anyone could give any advice about routines thanks

[VINNY]

Hi Joe, here is my suggestion for improving your squat for powerlifting in one session a week:

Set a 6 rep target first by testing the highest weight you can achieve in good style and depth.
ROUTINE:
Warm up well doing 2 sets of 6 reps starting with the empty bar. focus on stance, style, depth and breathing.
Add suitable weights in steps doing 2 sets of 6 at each step. Your last warmup weight should be 75-80% of your training weight.
Aim for at least 3 warmup weights - (thats 6 warmup sets of 6 ). This may seem a lot but its important to add a bit of volume as you are only squating once a week.

When you reach your training weight the aim is to complete 3 sets of 6. Do not do more than 6 in any set other than the last if you can. If you can achieve 6 reps in each set then add 10kg to your training weight. Once a month test yourself after warmup with a couple of sets of 2 or 3 to see how your strength is progressing, record this and aim to better it next month.

Remember to keep good style and depth all the time otherwise you will just be kidding yourself.


Hope this helps

[Pork Pie]

Here's what I do...

Put some weight on the bar, do some squats, repeat until it feels heavy, put some equipment on, repeat, put some more stuff on, repeat...stop.

Thats it.

[SOTB]

What the fuck is this shit?

Hi Joe, here is my suggestion for improving your squat for powerlifting in one session a week:

Set a 6 rep target first by testing the highest weight you can achieve in good style and depth.
ROUTINE:
Warm up well doing 2 sets of 6 reps starting with the empty bar. focus on stance, style, depth and breathing.
Add suitable weights in steps doing 2 sets of 6 at each step. Your last warmup weight should be 75-80% of your training weight.
Aim for at least 3 warmup weights - (thats 6 warmup sets of 6 ). This may seem a lot but its important to add a bit of volume as you are only squating once a week.

When you reach your training weight the aim is to complete 3 sets of 6. Do not do more than 6 in any set other than the last if you can. If you can achieve 6 reps in each set then add 10kg to your training weight. Once a month test yourself after warmup with a couple of sets of 2 or 3 to see how your strength is progressing, record this and aim to better it next month.

Remember to keep good style and depth all the time otherwise you will just be kidding yourself.


Hope this helps
Go with what Pork Pie said.

[joe walton]

lol like the simplicity pork pie, and thanks vinny, ill try it out.

[DEL]

Try this link below. I find It works very well.

http://www.powerpage.net/coansquat.html

[joe walton]

it sounds like a good routine , its the sort of idea i was thinking about, thanks del

[gerthebear]

yeh pretty straight forward, no bullcrap, linear progression! try it

[VINNY]

What the fuck is this shit?

Go with what Pork Pie said.

It’s called coaching.
Having limited facts on age, physical condition, experience and powerlifting expertise from Del, this is a programme and advice designed to improve the squat of any lifter from beginner to experienced with minimal likely injury and providing psychological target motivation.

Its based on the principles of fast twitch muscle fibre strength improvement (hypertrophy) and supercompensation. The principles are well documented and researched primarily by Vladimir Zatsiorsky who was the Russian strength coach for 26 years - and now resides in the USA. He is also a member of the Olympic commission as medical consultant. You can access his research on the web.

Grab grunt, add weight, grab grunt again and go home is not helpful.