Hi guys,
I’m an olympic lifter and my current goal is to push the squat over the summer. I’m dramatically weak in my legs (snatch 100kg with only a 120kg front squat ).
Therefore the wave ladder system (with 1-2-3 rep scheme) seems very interesting for me and I wan’t to do it every day for front squats without any assistance work. Good idea, or do you have better advices to push my squat, especially the front squat?
Thank you and greetings,
Illu
What’s your bodyweight?
What’s your back squat?
Backsquat: 145kg
Bw: 104kg (Height: 198 cm)
Why not just run Texas Method for your squat? Or 531. Or the Russian Squat routine.
I’m not sure that TM will give me maximum results for this time. For this time, I’ll focus on squatting and reduce intensity and volume on the olympic lifts to a minimum. Therefore I’m searching for an optimal squat program for this time…
If you run it correctly you’ll add 30kg to your 5rm. What more could you want?
Or look up catalyst athletics. They have a 5 week front squat emphasis, a 6 week back squat emphasis, and two 4 week leg strength blocks. These can all be run along with the olympic lifts so that you can actually transfer the strength you’re building in the squat.
I tried one leg strength blog of catalyst athletics and added 5 kg in 4 weeks to my squat, not bad but I think if I can focus for let’s say 2 or 3 month only on increasing my squat, there is much more than 10 or 15 kg of improvement possible especially regarding to my bodyweight.
An other fact is, that my squat hasn’t really improved for about 1 year an it’s limiting my lifting performance dramatically. Therefore I’m looking for an new approach to increase my squat. However what do you think of an approach like the latter system I mentioned in my first post, a lot of reps with big weights…? I wonder if I can make this to my daily routine or if it’s to hard to squat daily with such an intensity…
There’s a guy on here named Lorez who did the ladder system with squats. Worked well for him. But if you’re going to do the ladder system you would need to not do the olympic lifts. Which doesn’t make sense. And your squat is really low, there should be no reason that you should be have been stagnant for this long. I’m shorter than you and weigh less than you do by about 11kg and have been injured for the past year. I was still able to increase my squat from 143kg-150kg by training smart and hard.
Something is off about your training/diet that is preventing you from increasing your squat. Get on Texas Method or Madcow 5x5, squat first in your training sessions, and figure out what’s wrong.
If you run Madcow or Texas method correctly, you’ll 30kg to your 5rm back squat in 12 weeks, maybe more. That is some pretty awesome results.
[quote]nkklllll wrote:
There’s a guy on here named Lorez who did the ladder system with squats. Worked well for him. But if you’re going to do the ladder system you would need to not do the olympic lifts. Which doesn’t make sense. And your squat is really low, there should be no reason that you should be have been stagnant for this long. I’m shorter than you and weigh less than you do by about 11kg and have been injured for the past year. I was still able to increase my squat from 143kg-150kg by training smart and hard.
Something is off about your training/diet that is preventing you from increasing your squat. Get on Texas Method or Madcow 5x5, squat first in your training sessions, and figure out what’s wrong.[/quote]
Why would you need not to do the olympic lifts. When I designed that program I did it for squats while also training on the olympic lifts.
Hey chris, do you think it will work, when I do this latter approach from you every session (about 4-6 per week) before the technical exercises? Or what would you do in my situation?
CT, I was thinking of your single lift blitz, which I thought you recommended performing only the lift you chose to increase.
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