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2 | www.daafegberts.com For personal training & more free content | ||||||||||
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4 | Squat program explaination | ||||||||||
5 | This squat program is set up as a base building phase in which the focus lies on hypertrophy & strength building at relatively high volume. The program has weekly undulations in both reps and exercise selection and follows more of a linear progression over the weeks, initially by progressing both volume & intensity and later mainly intensity. Additionally, workout 3 follows a triphasic structure by starting with an eccentric & isometric focus and finishing with a concentric focus. The program can be used as a standalone squat program on top of other training like Crossfit, or olympic weightlifting or can be integrated into a more classic strength program of which an example can be found below. Due to the volume and structure of the program, it is most suitable to be used during more general preparation phases or purely for increasing muscle mass. It would probably not be suitable when sport-specific intensity is high. | ||||||||||
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7 | Testing | ||||||||||
8 | Make sure to enter the program with accurate and recent 1RM numbers for both Front & Back Squat. Re-test after week 6. | ||||||||||
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14 | Tempo prescription | Seconds of eccentric:bottom:concentric(x= as fast as possible):top | |||||||||
15 | Front Squat 1RM (Fill in) | ||||||||||
16 | Back Squat 1RM (Fill in) | ||||||||||
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18 | Week 1 | Week 2 | |||||||||
19 | Exercise | SetsxReps | Weight %of 1RM | Weight | SetsxReps | Weight %of 1RM | Weight | ||||
20 | Workout 1 | Back squat 20x0 | 3x10 | 60% | 0,00 | 4x10 | 62,5% | 0,00 | |||
21 | Workout 2 | Front squat 20x0 | 3x10 | 60% | 0,00 | 3x10 | 67,5% | 0,00 | |||
22 | Workout 3 | Back squat negatives 41x0 | 4x5 | 48% | 0,00 | 5x5 | 53% | 0,00 | |||
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24 | Week 3 | Week 4 | |||||||||
25 | Exercise | SetsxReps | Weight %of 1RM | Weight | SetsxReps | Weight %of 1RM | Weight | ||||
26 | Workout 1 | Back squat 20x0 | 5x10 | 65% | 0,00 | 3x8 | 68% | 0,00 | |||
27 | Workout 2 | Front squat 20x0 | 3x10 | 71,3% | 0,00 | 3x8 | 68% | 0,00 | |||
28 | Workout 3 | Paused back squat 24x0 | 4x4 | 51% | 0,00 | 4x4 | 54% | 0,00 | |||
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30 | Week 5 | Week 6 | |||||||||
31 | Exercise | SetsxReps | Weight %of 1RM | Weight | SetsxReps | Weight %of 1RM | Weight | ||||
32 | Workout 1 | Back squat 20x0 | 4x8 | 72% | 0,00 | 3x8 | 80% | 0,00 | |||
33 | Workout 2 | Front squat 20x0 | 4x8 | 72% | 0,00 | 3x8 | 80% | 0,00 | |||
34 | Workout 3 | Back squat 20x0 | 5x5 | 76,5% | 0,00 | 5x5 | 85% | 0,00 | |||
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40 | Example weekly workout template | ||||||||||
41 | Workout 1 | Workout 2 | Workout 3 | ||||||||
42 | Warm up | Warm up | Warm up | ||||||||
43 | Squat program | Squat program | Accessory 1: Plyo metrics | ||||||||
44 | Accessory 1: Unilateral variation E.g. Front leg raised split squat | Accessory 1: Leg strength E.g. Leg press | Squat program | ||||||||
45 | Accessory 2: Posterior Chain variation E.g. Single leg deadlifts | Accessory 2: Posterior Chain variation E.g. Deadlifts (medium heavy) | Accessory 2: Posterior Chain variation E.g. Goodmornings | ||||||||
46 | Upperbody work | Upperbody work | Upperbody work | ||||||||
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