I am planning on starting Dr. Squats 80 day PL program next week. Some workout days call for either a bench overload or a squat overload at the end of the session and is displayed like this:
Squat Overload 120% x 3
What exactly is an overload? Is it a negative, partial rep or isometric/supramaximal hold? I really want to do this program but can’t until I know what this means. My next choice is Sheiko but this would be much more convenient for me.
I’ve asked on every other forum and have not received an answer. I just signed up on the forum here because if anyone can help me out it’s T-Nation. Any help would be GREATLY appreciated.
Can be a heavy support where you either try to hold the weight in a non-locked out position for time or a partial movement. You’re basically conditioning your nervous system to handle heavier weights in either case. I vote for partials because a range of movement is strengthened whereas supports (isometrics) tend to strengthen only the position the weight is held at.
Don’t get paralyzed though. Try each and see what works best for you.
My coach had me following a modified hatfeild(dr.squat)template last year . For the overload get your spotters best to have three for overloads take the hand off for bench or walk out your squat weight . lock out into our start position and hold for a 10 count .
This is one set , the whole point of the overloads is just to get your body used to feeling weights they have handled before. And it also helps to take away from the intimmidation factor of bigger weights at later points in time .
Unrack the weight and hold for 15+/- seconds and rack it.
Nervous system, and preparation for heavier weights to come as mentioned previous. 120% is a guide. Just add more weight to the bar and Unrack it. Needs to Feel Heavy.
[quote]NATOR wrote:
My coach had me following a modified hatfeild(dr.squat)template last year . For the overload get your spotters best to have three for overloads take the hand off for bench or walk out your squat weight . lock out into our start position and hold for a 10 count .
This is one set , the whole point of the overloads is just to get your body used to feeling weights they have handled before. And it also helps to take away from the intimmidation factor of bigger weights at later points in time .
Good luck.[/quote]
Thanks a lot man. I’ve been trying to figure this out for a while. I can’t wait to start this!
If you want to take advantage of the full ROM if supramaximal holds, it’s best if you do eccentrics. However, you’ll need spotters and/or extra equipment, so the next best thing is heavy partials.