The Power Of The Squat
For Power, Speed, And Mass - The Answer Is Found In The Racks (continued...)
The most basic, simplest pattern of Squatting for many generalized purposes that I employ in earlier training periods is noted below. Please note this is only a 3 week sample period and for proper development it must be carefully manicured within future micro-cyles that we will discuss later.
| Week 1 |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
| Focus Lift |
Squat |
|
Squat |
|
Squat |
Intensity
Rep ranges |
1) 35 x 4
2) 70 x 2
3) 35 x 4
4) 75 x 2
5) 35 x 4
6) 80 x 2
7) 35 x 4
8) 80 x 2 |
X vest walk, soft uphill surface with 10% bodyweight over 20 minutes |
1) 35 x 4
2) 70 x 2
3) 35 x 4
4) 75 x 2
5) 35 x 4
6) 80 x 3
7) 35 x 4
8) 80 x 3 |
X vest walk, soft uphill surface with 10% bodyweight over 30 minutes |
1) 35 x 4
2) 70 x 2
3) 35 x 4
4) 75 x 2
5) 35 x 4
6) 80 x 2
7) 35 x 4
8) 80 x 2 |
Supplemental lift's
@ 80-85%
45-60 seconds rest |
Glute-Ham, (natural), hold position at top for 30 seconds, drop and explode up
Snatch Grip Deadlift
perform each lift
3 sets x 5 reps |
|
High Box Step Ups (R-style, per "Read and React"
Glute Ham (machine)
perform each lift
3 sets x 5 reps |
|
Glute-Ham, (machine, HEAVILY loaded eccentric)
Good Morning (WGM, GMS, SGM styles)
perform each lift
3 sets x 5 reps |
| Week 2 |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
| Focus Lift |
Squat |
|
Squat |
|
Squat |
Intensity
Rep ranges |
1) 35 x 4
2) 80 x 3
3) 35 x 4
4) 80 x 3
5) 35 x 4
6) 80 x 3
7) 35 x 4
8) 80 x 3 |
X vest walk, soft uphill surface with 10% bodyweight over 20 minutes
|
1) 35 x 4
2) 80 x 2
3) 35 x 4
4) 80 x 2
5) 35 x 4
6) 80 x 2
7) 35 x 4
8) 80 x 2 |
X vest walk, soft uphill surface with 10% bodyweight over 40 minutes
|
1) 35 x 4
2) 80 x 4
3) 35 x 4
4) 80 x 4
5) 35 x 4
6) 80 x 4
7) 35 x 4
8) 80 x 4 |
Supplemental lift's
@ 80-85%
45-60 seconds rest
|
Glute-Ham, (natural), hold position at top for 30 seconds, drop and explode up
Snatch Grip Deadlift
perform each lift
3 sets x 5 reps |
|
High Box Step Ups (R-style, per "Read and React"
Glute Ham (machine)
perform each lift
3 sets x 5 reps |
|
Glute-Ham, (machine, HEAVILY loaded eccentric)
Good Morning (WGM, GMS, SGM styles)
perform each lift
3 sets x 5 reps |
| Week 3 |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
| Focus Lift |
Squat |
|
Squat |
|
Squat |
Intensity
Rep ranges |
1) 35 x 4
2) 80 x 2
3) 35 x 4
4) 80 x 2
5) 35 x 4
6) 80 x 2
7) 35 x 4
8) 80 x 2 |
X vest walk, soft uphill surface with 10% bodyweight over 30 minutes
|
1) 35 x 4
2) 80 x 5
3) 35 x 4
4) 80 x 5
5) 35 x 4
6) 80 x 5
7) 35 x 4
8) 80 x 5 |
X vest walk, soft uphill surface with 15% bodyweight over 40 minutes
|
1) 35 x 4
2) 80 x 2
3) 35 x 4
4) 80 x 2
5) 35 x 4
6) 80 x 2
7) 35 x 4
8) 80 x 2 |
Supplemental lift's
@ 80-85%
45-60 seconds rest
|
Glute-Ham, (natural), hold position at top for 30 seconds, drop and explode up
Snatch Grip Deadlift
perform each lift
3 sets x 5 reps |
|
High Box Step Ups (R-style, per "Read and React"
Glute Ham (machine)
perform each lift
3 sets x 5 reps |
|
Glute-Ham, (machine, HEAVILY loaded eccentric)
Good Morning (WGM, GMS, SGM styles)
perform each lift
3 sets x 5 reps |
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Published September 5, 2006
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