Rather than just writing one cycle, I’ve decided to make an easy to follow
quasi-article that contains all the different cycles for the squat that I’ve
used with success. The first cycles will be for the Dynamic Effort squat without
chains and
bands; the second group will be with chains, and the last group will
be with bands. Training with bands still is one of the most effective ways to
train the squat. I’d recommend that everyone use bands all year round in some
form or another.
A note about the percentages: These are taken off a contest squat with
equipment. So if you’re lifting off a raw or no-equipment max, then add 10% to
all the percentages listed.
Squat without chains and bands
Years ago, I’d have recommended a four week squat wave, but after the years
of success of band training I feel a three week wave would be the most
efficient. I also believe that there needs to be slightly different percentages
based on the motor control of the athlete. This control is based on years of
training, not the status of the athlete. For example, a beginner would have one
to three years of training, the intermediate three to five years, and the
advanced lifter over five years. The reason for this is quite simple: the more
advanced athlete knows how to use his body more efficiently than the beginner
and gets more out of a smaller percentage.
Beginner:
Week 1: 63% for 10 sets of 2 reps
Week 2: 65% for 10 sets of 2 reps
Week 3: 68% for 10 sets of 2 reps
You’ll notice the beginner has a couple more sets than the advanced and
intermediate lifter. This is to improve the form of the lifter. The main goal of
the beginner is to have perfect form, so in many cases ten sets still won’t be
enough and should be taken as high as twelve sets.
Intermediate:
Week 1: 60% for 8 sets of 2 reps
Week 2: 63% for 8 sets of 2 reps
Week 3: 65% for 8 sets of 2 reps
Advanced:
Week 1: 55% for 8 sets of 2 reps
Week 2: 58% for 8 sets of 2 reps
Week 3: 60% for 8 sets of 2 reps
Beginner:
Week 1: 63% for 10 sets of 2 reps
Week 2: 65% for 10 sets of 2 reps
Week 3: 68% for 10 sets of 2 reps
Four to six reps over the three weeks must be above training percent. This is
done in addition to the regular sets.
Intermediate:
Week 1: 60% for 8 sets of 2 reps
Week 2: 63% for 8 sets of 2 reps
Week 3: 65% for 8 sets of 2 reps
Four to six reps over the three weeks must be above training percent. This is
done in addition to the regular sets.
Advanced:
Week 1: 55% for 8 sets of 2 reps
Week 2: 58% for 8 sets of 2 reps
Week 3: 60% for 8 sets of 2 reps
Four to six reps over the three weeks must be above training percent. This is
done in addition to the regular sets.
Recommended Chains for Squatting
Squat Max 200-400 Pounds = 60 pound chain
Squat Max 400-500 Pounds = 80 pound chain
Squat Max 500-600 Pounds = 100 pound chain
Squat Max 700-800 Pounds = 120 pound chain
Squat Max 800-900 Pounds = 160 pound chain
The chains are added on to the weight of the barbell. Make sure to warm up with
the chains on the bar first, then add the weights. When the barbell is in the
rack, four to five links of chain should be resting on the floor. At no point in
time should all of the chain be off the floor during the squat.
These cycles are only for the intermediate and advanced lifters. The
beginners would be better off sticking with straight weight or chains. If the
beginner would like to use bands with his squat, then I’d suggest keeping the
tension minimal and reducing the training loads by 10%
Regular Training Phase (or Strength Speed):
Week 1: 47% (RG Band) 8 sets of 2
Week 2: 51% (RG Band) 8 sets of 2
Week 3: 53% (RG band) 8 sets of 2
Four to six reps over the three weeks must be above training percent. This is
done in addition to the regular sets.
This phase should be the core of your training and can be "waved" one after
another. For better results, it would be best to mix in one of the Speed
Strength phases after every couple of regular phases.
Three to five reps over the three weeks must be above training percent.
This is a great phase for those who’ve never been through a speed strength phase
before. It lasts three weeks, with the first one being an introduction week to
get used to the higher band tension. You’ll also notice the number of sets has
been reduced because of the high physical demand on the body. After one or two
times through this phase, you’ll never need to use it again because of the
body’s adaptation process. Once the body has learned to adapt to the band
tension with the three-week phase, it’s best to stick with phase B or C.
Remember, a speed strength phase will cause the barbell to move very slowly, so
you must always follow a slow phase with a fast phase. As a final note, make
sure the bands are very tight in the bottom position.
Speed Strength Phase B:
Week 1: 20% (SS Band) 5 sets of 2
Week 2: 25% (SS Band) 3-5 sets of 2, after sets work up to 1RM
This is the same phase as "A" except we’ve taken out the first week. The other
notable difference is in week two. After completing three to five sets you’ll
want to start increasing the weight until you get to a one rep max. By the time
you get to the last set (your max), you’ll feel like your head is going to pop
off. This is how you’ll know you’re doing it right!
Speed Strength Phase C:
Week 1: 25% (SS Band, plus more as needed) 2-3 sets of 2 then work up to a 1RM
This phase is designed for those who have a lot of experience with bands.
Basically, you want to pile on as much band as you can handle and start working
up to 25% for a few sets of two, then head up to a one rep max. This phase is
not for the weak at heart!
Week 1: 47% (CM Band) 5 sets of 2
Week 2: 51% (CM Band) 5 sets of 2
Week 3: 53% (CM Band) 5 sets of 2
Week 4: 47% (CM Band) 5 sets of 2
Three to five reps over the three weeks must be above training percent.
This phase is designed for pre-contest or pre-max training. This phase, along
with the following de-loading phase, has been responsible for more personal
records being crushed by a huge margin than any other training phase I’ve seen.
De-load Phase:
Week 1: 53% (RG Band) 5 sets of 2
Week 2: 47% (RG Band) 5 sets of 2
Week 3: Meet or Test Date
This de-loading phase is designed to bring the speed back into the training
before the max attempt or competition. This phase is a must after the
circa-maximal phase. Some have done very well with a two-week de-load while
others only like to do one week. If your choice is a one-week de-load, then drop
the first week of the phase.
Recommended Bands for Squat Training Phases:
Squat:
300-500
RG Band:
Orange
SS Band:
Black
CM Band:
Silver
501-750
RG Band: Silver
SS Band: Black and Silver
CM Band: Black and Orange
751-1000
RG Band: Black
SS Band: Black and Silver
CM Band: 2 Blacks
Keep in mind, for the bands to work properly, you must have tension at the
bottom!
Accessories
After your squat training you should hit the hamstrings, abdominals and reverse
hypers, then call it a day. As you remember from the other articles, a max
effort day should be performed later in the week to complement the dynamic
effort work.
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