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    Squat Program

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    felipe
    The document outlines a 12-week training program focused on back squats and front squats. It begins with 3 sets of 5 back squats on Mondays and Saturdays and 5 sets of 3 front squats on Wednesdays. Over the weeks, the sets and reps gradually change with the goal of increasing weight each session. The program alternates between the two squat variations and concludes with a competition-style taper and 1RM testing. Methods for breaking through plateaus include a volume-focused program called Smolov Junior or intensity-focused programming.

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    Squat Program

    Uploaded by

    felipe
    624 views3 pages
    The document outlines a 12-week training program focused on back squats and front squats. It begins with 3 sets of 5 back squats on Mondays and Saturdays and 5 sets of 3 front squats on Wednesdays. Over the weeks, the sets and reps gradually change with the goal of increasing weight each session. The program alternates between the two squat variations and concludes with a competition-style taper and 1RM testing. Methods for breaking through plateaus include a volume-focused program called Smolov Junior or intensity-focused programming.

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    SquatProgram

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    The document outlines a 12-week training program focused on back squats and front squats. It begins with 3 sets of 5 back squats on Mondays and Saturdays and 5 sets of 3 front squats on Wednesdays. Over the weeks, the sets and reps gradually change with the goal of increasing weight each session. The program alternates between the two squat variations and concludes with a competition-style taper and 1RM testing. Methods for breaking through plateaus include a volume-focused program called Smolov Junior or intensity-focused programming.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    624 views3 pages

    Squat Program

    Uploaded by

    felipe
    The document outlines a 12-week training program focused on back squats and front squats. It begins with 3 sets of 5 back squats on Mondays and Saturdays and 5 sets of 3 front squats on Wednesdays. Over the weeks, the sets and reps gradually change with the goal of increasing weight each session. The program alternates between the two squat variations and concludes with a competition-style taper and 1RM testing. Methods for breaking through plateaus include a volume-focused program called Smolov Junior or intensity-focused programming.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The passage outlines a squat programming template that progresses in intensity and volume over multiple weeks before providing recommendations for breaking through plateaus.

    The recommended squat programming starts with 3x5 back squats on Mondays and Saturdays and 5x3 front squats on Wednesdays. It then progresses through variations in sets and reps over several weeks while increasing the weight each session.

    The program progresses by increasing the weight each session and making small adjustments to the sets and reps over multiple weeks. For example, it may switch to doing 4x4 one week and then 5x3 the following week while continuing to increase the weight.

    A ll of my lifters start their training with 3×5 back squat on Monday and Satur-

    day and 5×3 front squat on Wednesday until they can no longer make im-
    provements. Then they switch to the program outlined here.

    All notation is Sets x Reps where load is NOT indicated,


    Load x Reps x Sets where load IS indicated.

    Week 1
    Monday Back Squat 75%x5x3
    Wednesday Front Squat 75%x3x5
    Saturday Back Squat 5RM 
    (I actually advocate starting somewhat conservatively,
    a very hard but not quite maximal set of 5)
    Week 2
    Monday Back Squat 3×5, add load from previous Monday
    Wednesday Front Squat 5×3, add load from previous Wednesday
    Saturday Back Squat 5RM

    Week 3
    Monday Back Squat 3×5, add load from previous Monday
    Wednesday Front Squat 5×3, add load from previous Wednesday
    Saturday Back Squat 5RM

    Week 4
    Monday Back Squat 4×4, add load from previous Monday
    Wednesday Front Squat 5×3, add load from previous Wednesday
    Saturday Back Squat 5RM

    Week 5
    Monday Back Squat 4×4, add load from previous Monday
    Wednesday Front Squat 6×2, add load from previous Wednesday
    Saturday Back Squat 5RM OR 3RM
    (DO NOT move to 3RM unless you have missed your new
    5RM attempt for two weeks straight)
    Week 6
    Monday Back Squat 4×4, add load from previous Monday
    Wednesday Front squat 6×2, add load from previous Wednesday
    Saturday Back Squat 5RM or 3RM

    Week 7
    Monday Back Squat 5×3, add load from previous Monday
    Wednesday Front Squat 6×2, add load from previous Wednesday
    Saturday Back Squat 5RM or 3RM

    Olympic Weight Lifting Manual 59


    Week 8
    Monday Back Squat 5×3, add load from previous Monday
    Wednesday Front Squat 6×2, add load from previous Wednesday
    Saturday Back Squat 5RM or 3RM

    Week 9
    Monday Back Squat 5×3, add load from previous Monday
    Wednesday Front Squat 6×2, add load from previous Wednesday
    Saturday Back Squat 5RM or 3RM
    *Use SMALL increases in weight, particularly on Mondays
    and Wednesdays. You should not miss reps on Monday or
    Wednesday. You are putting work in, not setting records.
    (If necessary, stay at the same load for a few weeks at a
    time. Saturday is your day to make PRs.)

    Week 10
    Monday Front Squat heavy single (NOT maximal,)
    then 90%x2x2 *90% of today’s single
    Wednesday Front Squat heavy single (NOT maximal,)
    then 90%x2x2 *90% of today’s single
    Saturday Front Squat 1RM

    Week 11
    Monday Front Squat 1RM
    Wednesday Front Squat heavy single (NOT maximal,)
    then 90%x2x2 *90% of today’s single
    Saturday Front Squat 1RM

    Week 12
    Monday Front Squat 1RM
    Wednesday Front Squat heavy single (NOT maximal)
    Saturday Front Squat 1RM

    Week 13 (Taper and Competition)


    Monday Front Squat 85%x1x1
    Wednesday Front Squat C&J opener for single
    Saturday No squatting
    Sunday Compete

    Olympic Weight Lifting Manual 60


    Breaking Plateaus

    Like anything else, eventually this will stop working, and you will need to do
    something to move past your current limitations.

    The program outlined above is a mix of intensity and volume work. To break
    through plateaus, I typically just use a program which biases either volume, or
    intensity. The methods I commonly use are presented here.

    Volume: Smolov Junior

    I have seen quite a few variants of Smolov Junior floating around the internet. This
    one may or may not be the “correct” or “original” one. I’m not sure. Whatever it is,
    it seems to work pretty well. Rather than the traditional 4 days/week that Smolov
    calls for, I stick to our normal Monday-Wednesday-Saturday schedule for this pro-
    gram. It alternates between 4 rep schemes:

    3×9
    4×7
    5×5
    6×3

    The first four workouts would look like this:

    Monday Back Squat 70%x9x3


    Wednesday Back Squat 75%x7x4
    Saturday Back Squat 80%x5x5
    Monday Back Squat 85%x3x6

    For the next workout, go back to 3×9 and move up by 5%. Do the same with
    each of the following workouts. For the third cycle, increase by 2.5%.

    After that, you can back off for a week, and retest your back squat, at which point
    you may choose to repeat Smolov Junior, or return to our regularly scheduled pro-
    gramming. Though there is an intensification phase for Smolov, which I assume could be
    adapted for Smolov Junior, I have never tried to use it with my weightlifters.

    Olympic Weight Lifting Manual 61

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