Does anyone have a view as to which program would be best to increase max squat strength, with the limiting factor being that it could only be once a week? my current 1RM is 350 at a weight of 167lbs
rest of my program is
monday: back
tuesday chest
thursday: legs (insert squat / accessory work here)
friday: shoulders/arms
[quote]jzl1388 wrote:
Does anyone have a view as to which program would be best to increase max squat strength, with the limiting factor being that it could only be once a week? my current 1RM is 350 at a weight of 167lbs
rest of my program is
monday: back
tuesday chest
thursday: legs (insert squat / accessory work here)
friday: shoulders/arms
[/quote]
Wendlers 5/3/1
I would put my money on a setup ala Josh Bryant.
General Idea for a BASIC plan - you can customize accessory work to your personal weakness - every one is different here. Assuming you are squatting raw… Advanced stuff like pause squats and heavy walkouts can be incorporated later, depending on your experience. It’s a good starting point anyhow…
Squat Days:
A) Seated Box Jumps or Box Squat 5 x 2 (focus on speed/acceleration)
B) Squat to 3 RPM for 3 weeks - 1 week Good Mornings 5 x 5 - repeat cycle for 2RPM and then 1RPM ( Never Fail on these !!!)
C) Hamstring/Glute Movement - GHR, Pull thru …
D) Lower Back - Back Raises, Seated GM’s …
E) Standing Ab Pull Downs and Hanging Leg Raises
Back Day:
End of Workout - Speed Pulls
Shoulders/Arms:
End of Workout - High rep flushing i.e. leg ext and leg curls or high rep leg press. Focus on pump - 30 plus reps - should be very easy - this is for recovery…
Yeah I would say that the essentials to get stronger are pretty straightforward…
Go heavy (work up to a heavy 5,4,3,2,1, with maybe a higher-rep day every so often)
Do lots of lighter reps, either to a) build muscle, b) perfect technique, c) improve speed and explosiveness, or d) all of the above lol. So you can do just tons of squat volume, speed squats, jump squats, pause squats, front squats, etc etc here.
Hammer your quads, back, hams and glutes
As long as you are doing all of this shit, you will probably get stronger. That being said, if you can do it 3 days a week, with proper recovery and whatnot, you will probably get stronger FASTER. But as long as you are doing those 3 things and really working your ass off… boom
5/3/1 + joker sets + first set last
I think lower frequency squatting is less likely to work if you are not gaining weight and overall size/strength. It generally relies on a strong base of general strength, which at your weight you won’t have (unless you get heavier and bigger).
To be honest, I feel at least twice a week would be much better, and could also allow more progress, through neural adaptations and improved technique, even if maintaining a low bodyweight.
Still, squatting once a week is still training, and you will of course progress. 5/3/1 seems the most obvious program, but I believe Coan has some good squat cycles posted somewhere, they could be suitable.
[quote]N.K. wrote:
Yeah I would say that the essentials to get stronger are pretty straightforward…
Go heavy (work up to a heavy 5,4,3,2,1, with maybe a higher-rep day every so often)
Do lots of lighter reps, either to a) build muscle, b) perfect technique, c) improve speed and explosiveness, or d) all of the above lol. So you can do just tons of squat volume, speed squats, jump squats, pause squats, front squats, etc etc here.
Hammer your quads, back, hams and glutes
As long as you are doing all of this shit, you will probably get stronger. That being said, if you can do it 3 days a week, with proper recovery and whatnot, you will probably get stronger FASTER. But as long as you are doing those 3 things and really working your ass off… boom[/quote]
I am currently peaking with a % progression, one day a week per lift heavy (5,3,2,1,1,1,2,3,5 ramping up then backing off) and two days a week per lift volume (10x3, one day light one day moderate). This volume works extremely well. Maybe try a high volume of back-off sets?