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| When you have more plates on the bar than you have fingers, you know you're strong. |
FOREWORD: One of the things I want to accomplish as a trainer/coach is to give back and to help people improve themselves–that’s really it. I’ve tried to commit myself to the processes involved in learning and applying the things that I’ve learned to allow others to push their limits and achieve their goals: that’s the reasoning behind this program.
Over the past year-and-a-half I’ve done a lot of my own programming as well as writing things up for friends to get practice with writing programming for different people. I sat down with some of the things that did and did not work and tried to design a 9 to 11 week Squat Program for beginners or intermediate lifters. I call it a “Beta” program because, let's face it, it’s a first attempt at writing something more serious and distributing it out to a lot of people to see how it works. With a large enough sample size, it gives me an idea of what things will generally work and what things generally won’t.
The added benefit is, I’m hoping, to help lifters hit PRs.
It should be noted that this is a very abridged cycle. I have not included accessories or recommended frequency for the bench press and deadlift. This is 100% squat focused.
THE PROGRAM
PREFACE: As you’ll see, I have days listed as Day 1/2/3 and later as Day 1 and 2. This is because not everyone can run a Mon/Weds/Fri split even though, in my opinion, that’s ideal. I know some people are in school, have work, have lives.
You’ll want at least one day of recovery in between squat sessions, especially for those who add accessories or who have other lifts or training to do other than purely squatting. For Phase 3, the ideal would be Monday and Thursday or Tuesday and Friday as long as 3 days of rest are taken between the days.
PHASE 1: Conditioning Phase
The reasoning for the conditioning phase is simple: Conditioning. At percentages under 80%, the goal is to condition, practice, and build confidence as stepping stones for later cycles. If your goal is maximum weight, then spending some time to bring up your work capacity is not a bad idea. This will also be beneficial for people who have run extremely long, demanding programs or just need a good starting point instead of jumping into weight over 80%. As with the other phases, I’ve given you ranges on some days (example: 63-65%) because some lifters recover faster than others. You’ll see it in later cycles too. Always err on the side of training hard. However, the goal is to avoid missed reps and to aim for weight that you’ll be able to squat with the best technique.
This is the only phase with variations.
Week 4 in this phase is for lifters who feel they need a sort of break, usually the ones who are not used to conditioning and volume work or those who are just deconditioned to begin with. It is recommended to not take the taper for more experienced lifters.
**FOR LOW BAR SQUATTERS, DAY 2 IS A PAUSED HIGH BAR DAY. FOR HIGH BAR SQUATTERS DAY 2 IS A PAUSED FRONT SQUAT DAY.
PHASE 2: Accumulation/Volume
The point of this phase is to accumulate volume between about 70-85% of a persons 1RM. This will be the meat and potatoes. The goal of this phase is to build, build, build. Build strength, fearlessness under increasing load, and for the lifter to practice their competition (or stronger) squat. Day 2 in this cycle is built in to work on technique, power, and to have a day that is less demanding as the cycle increases without going into ridiculously low intensities that won’t benefit the lifter.
PHASE 3: Intensity
Plain and simple this phase is about putting some weight on your back with the confidence to push your comfort zone and create the confidence to break old PRs! For most lifters, they’ll likely be hitting weight/rep PRs weekly before the big max out. I recommend that the lifter have at least 3 days of rest on their squat between either day, and minimize deadlifting, to maximize recovery. Week 4 can be the taper from Week 4 of the Conditioning phase or for more experienced lifters, can max on the next week.
I hope those of you running this enjoy the program and see some gain from it! Thanks for reading and putting confidence in both myself and Arianna. I’d like to thank her too for allowing me to share on her page and for putting out all the information she does.
Now go crush some heavy squats!
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