I watched his “A Few Tips to Sabotage Your Front Squat” (- YouTube). Oh my. You heard it from the man himself. Squat deep to target the hamstrings (which really do no work at all as we all know) and train the lower back to get a HUGE front squat. Because we all know the lower back is the first to give way and not the abdominals. When this guy doesn’t spout out tautologies he gets it all wrong.
[quote]Wrah wrote:
[quote]TheJonty wrote:
I’m sure there was more to his answer than that, but that was the gist of it. He’s done quite well for himself between his thoughts on training programs/supplements/nutrition and his own line of supplements, but apparently he doesn’t have any magic pills for increasing your front squat. You have any?[/quote]
Him doing ok is just the testament that there are idiots who will pay anyone with a little bit of charisma and conviction in what they say and believe. Supplements are a scam targeting the dumbest of the dumb and the most desperate of the desperate who have never heard of placebo effect. My magic pill? Just get stronger in the front squat! NOW GIVE ME YOUR MONEY![/quote]
Not that I am going to give him any money anyway, but I have more respect for someone who when asked tells people the right, simple answer. Rather than spouting out some revolutionary new training idea they made up to try and get attention
Just watched the video, and I don’t have a problem with it at all. It’s a very good explanation of a front squat in my opinion. He doesn’t say that you should front squat to build the lower back and hamstrings anywhere in that video. All he says is you should go deep to stimulate the whole thigh
[quote]drewsky90 wrote:
do you guys add any kind of sprinting or change of direction conditioning for fast tw muscles? i was surprised to see them running 4.5s and 6.7s 40/60 yd/…[/quote]
I’ll get out and occasionally run some short sprints and shuttle type drills for no other reason than they’re fun and I love trying to beat my times. I don’t expect these things to have any positive effect on my Olympic lifts, squats, etc., but rather it’s as my weight room lifts increase that I can expect to hit PR’s in sprint based drills.
I find working on maxing out followed by some back off sets is good for increasing squats. Weight gain is good to for increasing strength.
[quote]ape288 wrote:
[quote]drewsky90 wrote:
do you guys add any kind of sprinting or change of direction conditioning for fast tw muscles? i was surprised to see them running 4.5s and 6.7s 40/60 yd/…[/quote]
I’ll get out and occasionally run some short sprints and shuttle type drills for no other reason than they’re fun and I love trying to beat my times. I don’t expect these things to have any positive effect on my Olympic lifts, squats, etc., but rather it’s as my weight room lifts increase that I can expect to hit PR’s in sprint based drills.[/quote]
kinda exactly what i was thinking about thanks for adding to my random thought post lol would be another thread for sprinting! i suppose just training sprints enough to have good technique i notice everytime my PC goes up 15 lbs so does my overall speed and quickness on the mound… really want 1.5x lift
[quote]drewsky90 wrote:
[quote]ape288 wrote:
[quote]drewsky90 wrote:
do you guys add any kind of sprinting or change of direction conditioning for fast tw muscles? i was surprised to see them running 4.5s and 6.7s 40/60 yd/…[/quote]
I’ll get out and occasionally run some short sprints and shuttle type drills for no other reason than they’re fun and I love trying to beat my times. I don’t expect these things to have any positive effect on my Olympic lifts, squats, etc., but rather it’s as my weight room lifts increase that I can expect to hit PR’s in sprint based drills.[/quote]
kinda exactly what i was thinking about thanks for adding to my random thought post lol would be another thread for sprinting! i suppose just training sprints enough to have good technique i notice everytime my PC goes up 15 lbs so does my overall speed and quickness on the mound… really want 1.5x lift
[/quote]
My sprint technique is awful lol I just try to run as hard as I can. I’m quick though and I have good body control, so I’m pretty good at shuttle type drills. The 3 cone drill is my favorite.
Just keep squatting and cleaning and you’ll get 1.5x bw. What’s your current best PC and bw?
Thanks for the help guys.
I am gonna keep it simple. Increase the frequency and stick to it. Seems like the majority of yall saw results by frequently working up to a heavy single and doing some backoff sets after that. 5 times a week, 3 days BS, 2 days FS is the plan.
About the single, should I worry more about the weight on the bar (meaning I will be grinding them out) or keeping it clean and fast?
My older brother pointed out my low back weakness this past weekend during a FS session so I am going to start working on my low back and abs a bit more as well.
Most of all though I am going to work on getting my eating straight. Cant make any progress in the gym if I am not doing the right things out of the gym.
Thanks again for the help. I appreciate it and I will be back with my results. I won’t let yall down!
@ape - no one has replied at all to my thread! i know its not alot of weight but i just pr’d 225 if i was not a mental fuckup i would be 235
i still need a bigger BS and more FS… 340/270 respectively at a 6’ 185 frame
sorry for posting this here! idk what else to do !
Do this 3x a week. Banded GH Raises 5x3, PLYO Lunges 5x3 ea leg. Front Squat 3x3 @ 75, 80, 85%. 2 1 1/4 Front Squats @ 80% EMOM for 3, rest 2min x3.
HBBS 1X20. Every Month add 15lbs to your Front Squat and re do your percentages.
I’m no expert but if you want to get stronger out of the bottom, do some of your squats with a dead stop pause in the hole. This helped me a lot.
Try the Smolov, or Smolove jr for front Squats. Warm up with light pwr clean and light pwr Snatch work. But nothing heavy, no heavy deads while on the program!
[quote]SeafordXC08 wrote:
Thanks for the help guys.
I am gonna keep it simple. Increase the frequency and stick to it. Seems like the majority of yall saw results by frequently working up to a heavy single and doing some backoff sets after that. 5 times a week, 3 days BS, 2 days FS is the plan.
About the single, should I worry more about the weight on the bar (meaning I will be grinding them out) or keeping it clean and fast?
My older brother pointed out my low back weakness this past weekend during a FS session so I am going to start working on my low back and abs a bit more as well.
Most of all though I am going to work on getting my eating straight. Cant make any progress in the gym if I am not doing the right things out of the gym.
Thanks again for the help. I appreciate it and I will be back with my results. I won’t let yall down![/quote]
If you are going to squat very frequently, don’t grind them out. Be clean and fast. Naturally, you’ll slow down when the weight gets heavy, but don’t let yourself grind them often. Key is “max for any given day” which means your squat might be near your true 1RM for a given day and the next day it might be only 75% of your 1RM because you’re tired and tight and can’t keep form above that. Focus on your body’s response not the weight on the bar most of the time.
Of course, I suggest taking it “truly” heavy at least once a week when you’re most rested. I think the biggest thing that gets people when they jump into high frequency squatting–besides not stretching and foam rolling to stay healthy–is that they try to max all out every day instead of keeping it clean and focusing on easing into the work gradually. This generally leads to very quick burnout feeling.
The rule of thumb is, the more often you squat (or do anything) the less near failure you can go. So pick 1 or 2 days a week and hit it real heavy, and the other days go “as heavy as you can” that day while being clean and technically perfect.
I do 4x strength and 4x olympic. Strength is usually in the morning and olympic is 530-7.
Strength sessions include: 4xbs, 2xfs. I have everything wave in 3 week periods, and every 6-9 weeks is either strength or power. Strength stuff could be; 8/10/12 x 2/3 (heavy, usually 2x per week), pause squats, 3x3/3x2/3x1 + back off sets. So a week could be 8x2 day 1, pause squats 10x3 day 2, 3x3/3x2/3x1 day 3, 10x3 pause squats day 4. Days 1/3 would be front squats (5x5, 8x3 or 10x2…). Speed cycles are with chains and I try to maintain good power out of the hole. Sometimes I don’t use chains. I will also incorporate 1 1/4 squats and 1 1/4 squats with a pause. My ‘truly’ heavy once a week also stays with speed cycles (as 3x3/3x2/3x1) for confidence. I raised my squat 1rm from 100-130 in two-three months doing this.
The simple saying of “Shut up and Squat” haha