In today’s episode of the ‘How to Increase Your Strength’ series, our French friend and powerlifter, Damien, presents a 3 day training program which is guaranteed to eclipse your current personal squat best. Whether you’re a beginner, stuck in a rut or looking to reach stardom, the below program will help you level up your squat.
Damien has kindly prepared 2 programs for us; one for beginners/intermediates and one for the more advanced athletes.
Beginners/Intermediates Squat Record Program:
DAY 1:
- Full squats: 5 sets of 5 repetitions per set (Note: find the weight which allows you to perform 5 reps to failure while maintaining proper form)
- Leg extensions: 5 sets of 12 to 20 repetitions per set
DAY 2:
- Full squats: 5 sets of 8 to 12 repetitions per set (Note: find the weight which allows you to perform 8 to 12 reps to failure while maintaining proper form). In this case, the weight will be lower than the weight lifted in day 1. Our aim here is to focus on technique and explosivity while ensuring the eccentric portion of the exercise is slow and controlled.
- Leg press: 2 warmup sets, 2 medium weight sets and 5 sets of 6 repetitions per set (Note: find the weight which allows you to perform 6 reps to failure while maintaining proper form).
DAY 3:
- Full squats: 5 sets of 5 repetitions per set (Note: find the weight which allows you to perform 5 reps to failure while maintaining proper form)
- Half squats: 3 sets by 3 repetitions per set (Note: these lifts will be very heavy i.e. more than your 1 rep max weight on full squat)
Advanced Squat Record Program:
DAY 1:
- Full squats: pyramid sets – increase weight on the way up and decrease weight as you descend in the following format:
- 1 set x 12 reps
- 1 set x 10 reps
- 1 set x 6 reps
- 3 sets x 3 reps (at this point you’ll use very heavy weights, wearing knee straps if possible)
- 1 set x 6 reps
- 1 set x 10 reps
- 1 set x 12 reps
- Weighted lunges: 4 to 5 sets to failure (Note: using dumbbells or kettlebells)
DAY 2:
- Full squats: 5 sets of 8 repetitions per set (Note: find the weight which allows you to perform 8 reps to failure while maintaining proper form). Our aim here is to focus on technique and explosivity while ensuring the eccentric portion of the exercise is slow and controlled.
- Leg press: pyramid sets – increase weight on the way up and decrease weight as you descend in the following format:
- 1 set x 12 reps
- 1 set x 10 reps
- 1 set x 6 reps
- 1 set x 4 reps
- 1 set x 2 reps
- 1 sets x 1 rep (one repetition maximum)
- 1 set x 2 reps (from here onwards do not rest between sets; remove one plate from each side at each set until you’re left with the barbell)
- 1 set x 4 reps
- 1 set x 6 reps
- 1 set x 10 reps
- 1 set x 12 reps
DAY 3:
- Full squats: perform a few sets to warm up after which increase weight gradually until the one repetition maximum is reached. Once you have reached this stage, perform the following regressive circuit for 3 sets: e.g. if your one repetition maximum is 200kg, then perform 180kg x 1 rep, 140kg x 5 reps and 100kg to failure with no rest within the circuit itself. Repeat for 2 more sets. Rest should be taken between the 3 sets.
- Half squats: 3 sets by 3 repetitions per set (Note: these will be very heavy, more than your 1 rep max weight on full squat)
The squat is a staple exercise when it comes to strength development and body sculpting. In performing the king of exercises one should first make sure that his/her safety is not at risk by ensuring the back is fixed in the right position and also by not looking towards the ground but in front or above.
Finally, if you want to refresh your memory about the proper squat technique and other tips for breaking your squat record head to Part 4 (A) and Part 4 (B) in this series.
Thanks Damien for sharing this awesome program with us. Next up, the third big lift in the sport of powerlifting – the deadlift.
To fitness with love,
Andrew
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