New Loading Pattern - Focus on Squats
Posted: Sun Jul 12, 2009 7:44 pm
Here's a new squat loading pattern I've had considerable success with. Still trying to track down the author but it did originate in Russia. Ideal if you're pressed for time;
FREQUENCY: Twice a week (recommended)
FORMAT: % of 1RM, sets x reps
GAINS: + 5 to 10% on your 1RM in 12 workouts
Week 1
70% 7 x 3 - 80% 5 x 3
Week 2
70% 7 x 3 - 90% 4 x 2
Week 3
70% 7 x 3 - 85% 5 x 3
Week 4
70% 7 x 3 - 95% 4 x 2
Week 5
70% 7 x 3 - 90% 5 x 3
Week 6
70% 7 x 3 - 100% 4 x 2
At that point you should max at 105-110%
The 70% or 7 x 3 workouts should be pushed as fast as possible and all sets should be finished in 10 minutes. This leaves plenty of time for stretch position movements, etc.
A bit out of the Feast range recommendations (timing wise) but I've pulled it off in a shorter time period. Suggest spacing the early workouts closer and adding rest days as the cycle progresses to get the full 12 workouts in. BCAA loading protocol #2 would be mandatory with a protocol such as this.
FREQUENCY: Twice a week (recommended)
FORMAT: % of 1RM, sets x reps
GAINS: + 5 to 10% on your 1RM in 12 workouts
Week 1
70% 7 x 3 - 80% 5 x 3
Week 2
70% 7 x 3 - 90% 4 x 2
Week 3
70% 7 x 3 - 85% 5 x 3
Week 4
70% 7 x 3 - 95% 4 x 2
Week 5
70% 7 x 3 - 90% 5 x 3
Week 6
70% 7 x 3 - 100% 4 x 2
At that point you should max at 105-110%
The 70% or 7 x 3 workouts should be pushed as fast as possible and all sets should be finished in 10 minutes. This leaves plenty of time for stretch position movements, etc.
A bit out of the Feast range recommendations (timing wise) but I've pulled it off in a shorter time period. Suggest spacing the early workouts closer and adding rest days as the cycle progresses to get the full 12 workouts in. BCAA loading protocol #2 would be mandatory with a protocol such as this.