Yes and No
Let take a look as some method that are effective and ineffective.
Squatting and Deadlifting Same Day
- Light Squat Then Heavy Deadlift: This allows you to do some Squat Training on your Deadlift Day.
A Light Squat program essentially is a Warm Up for your Heavy Deadlift.
- Heavy Morning Squat, Heavy Afternoon Deadlift.
This method allows you to go heavy on your Squat, the be more recovered for your Heavy Deadlift.
I used this method for a while. It works. However, I found two a days while having a job mentally draining.
Back To Back Heavy Squat and Heavy Deadlifts
-
In a Powerlifting Meet, the Squat is separated from the Deadlift by a few hours. Thus, if you really want to replicate a Powerlifting Meet with a Squat and Deadlift, perfoming Heavy Squats in the morning and Heavy Deadlifts in the afternoon is going to be the most effective way to simulate it. \
-
Performing Heavy Back Squat followed with Heavy Deadlifts in the same Training Session does not replicate a Powerlifting Meet.
Performing Heavy Squats followed with Heavy Deadlifts ensure…
a) Less Strength will be developed in your Deadlift. The same muscle groups are employed in the Squat and Deadlift. Exhausting yourself in the Squat means you will use substantially less weight in training your Deadlift.
It also means your Deadlift Technique isn’t going to be good due to muscle fatigue.
Technique is optimized when an exercise is preformed first in your program, when the muscle are fresh.
Thus, the lower down the exercise is in your training program, the less Strength and Technique you are able to develop.
Other Options
- Separate Squat and Deadlift Days
Think training them on separate day as you with by having an Upper Body Push Day (Pressing/Pushing Movements) and a Upper Body Pull Day (Lats. Biceps).
The Lower Body works in a somewhat similar way.
Squats are a Quad/Anterior Chain Movement; it overload the Quads and works the Glutes. The Hamstrings are limited in the movement, the Back performing an Isometric Action so you can maintain an upright position.
Deadlifts are a Hamstring, Glute, Back/Posterior Chain Movement. The overload places on those muscle groups with some involvement from the Quads.
The amount of Quad Movement is dependent on which Deadlift your perform; Sumo is reliant more so on the Quads with the Conventional is less.
Thus, Squat Only Days and Deadlift Only Days are similar to Upper Body Push/Pull Only Days.
- Every Other Week Training
Another method that some lifter employ is alternating the weekly training of the Squat and Deadlift. Work the Squat on week, the Deadlift the next week, then repeat.
I tried this method but did’t care for it. However, I know lifters who swear by it.
Thoughts, Opinions and Recommendations
Those are mine. Experiment and see what might work for you.
Kenny Croxdale