TRAINING A SUPERHUMAN STEP BY STEP MANUAL
EVERYDAY SQUAT – WHAT YOU MOST LIKELY OVERDO…
PATIENT LIFTER METHOD…
Every day squatting is a STANDARD among elite level weightlifters. Even 2x a day!!!
And surely there is a method in this “madness”. Squat is a king of exercises for a few good reasons, and if you are a natural athlete you need to BOOST your HORMONES in a natural way.
Best way to do it is by squatting as often as you can recover from. It means that before you will squat heavy 2x a day you will have to spend months/years building up slowly to this level.
TO REPHRASE: NO – YOU CANNOT DO ALL-OUT HEAVY SQUATS EVERY DAY , YOU NEED TO BUILD YOUR WORK CAPACITY TO IT, AND IT TAKES MONTHS/YEARS (probably no more than 3 years).
I can give you a great way to get started, and benefits will be very easy to observe, in just week or two you will notice your technique and coordination on a totally new level.
Test your maximum weight for 1 rep squat (1.R.M.) in both front squat and back squat.
According to Structural Balance charts, ideally front squats would be representing 85% of back squat. This indicates perfect balance between quads and hamstrings and makes you better in any sport, plus reduces the risk of injury. In my experience to avoid skewing of results, during the test use
-olympic weightlifting shoes (My recommendation Adidas Adipower, size 0.5 bigger than your everyday size).They will take away any calve tightness from equation.
-pausing for 4 seconds on the bottom in the tests. That will take any differences in “bounce” between exercises out of equation!
-doing no more than 2 reps in warm up sets to preserve energy
– 8-10 warm up sets of front squat / followed by 5-8 warm up sets of back squats. It takes 8-11 sets to fully prepare Central Nervous system for a maximal effort. Back squat needs less sets only if you have already done front squat and your CNS already runs “on high revs” thanks to front squat test.
Still you need some “feeling sets” to adjust CNS to a different movement/motor pattern.
-If your front squat is less than 85% of back squat – you are hamstring dominant.
-if your front squat is more than 85% of back squat – you are quad dominant.
You will probably have to re-test in few weeks’ time…
If you train 5 days a week, and would like to introduce every day squats without compromising recovery, I suggest waving like this:
Day 1:
suggested muscle groups : chest, triceps
SQUAT 60% , 5sets x 5 reps , speed work, because weight is ridiculously small
DAY 2:
suggested muscle groups : QUADS, CALVES, HAMSTRINGS, LOW BACK
SQUAT HEAVY :
-quad dominant athlete: DO BACK SQUATS
-Hamstring dominant athlete: DO FRONT SQUATS
EXAMPLE OF A PROGRAMME FOR A QUAD DOMINANT ATHLETE:
A. PAUSED (at the bottom) Back squat 10 sets x 3reps, when you reach the bottom position, count to 3 and drive yourself up accelerating as fast as possible.
-Constant weight, rest 2-3 minutes, begin the cycle with “too easy weight” , probably @75-80% of maximum (or a weight which allows you to perform 6 reps in one set). If you manage all sets of 2 reps – you are allowed to increase the weight by 2.5kg next week
B. Calve raise with the bar, squat weight plus 20kg, 1set x MAXXX reps – as many reps as possible without shoes. If you can do 50 reps – next time add 40kg to your squat weight for this exercise
B1. Calve raise with body weight, immediately after exercise B. 1 set x MAXXX reps
C. Leg Curls 5 sets of 5 reps (Please read the chapter about hamstring balance to determine more sophisticated exercise selection)
D. Good Mornings 4 sets x 8 reps
If you are flexible enough do Seated Good Mornings.
If you are not doing well even in standing good mornings, usually due to flexibility issues, please do Back Extensions with a light bar on your back
EXAMPLE OF A PROGRAMME FOR A HAMSTRING DOMINANT ATHLETE:
A. PAUSED (at the bottom) front squat 5 sets x 2 reps , constant weight, rest 2-3 minutes, begin the cycle with “too easy weight” , probably @80-85% of maximum (or a weight which allows you to perform 4 reps in one set). If you manage all sets of 2 reps – you are allowed to increase the weight by 2.5kg next week
B. Calve raise with the bar, squat weight plus 20kg , 1set x MAXXX reps – as many reps as possible without shoes. If you can do 50 reps – next time add 40kg to your squat weight for this exercise
B1. Calve raise with body weight, immediately after exercise B. 1 set x MAXXX reps
C. Snatch Grip Deadlift on the podium 5sets x 5 reps
-If you are not flexible enough, do it without podium
-if you are still not flexible enough, do classical deadlift with a shoulder shrug , and stretch 3 times a day god damn it ! 😉
D. Petersen Step Up 4×20 reps
-if you cannot do it for any reason, try Poliquin Step Up
-If you still cannot do it – do Poliquin step up from twice lower platform (step box)
Day 3:
suggested muscle groups : Biceps, Forearms
SQUAT 60% , 5sets x 5 reps , speed work, because weight is ridiculously small
Day 4:
suggested muscle groups : Deltoids, Trapezius, Rotator cuff
SQUAT 65% , 6sets x 4 reps , speed work, because weight is ridiculously small
Day 5:
suggested muscle groups : Lats, Neck, Abs.
SQUAT 70% , 7sets x 3 reps , speed work, because weight is ridiculously small
Next two days – rest in case of 5/7 cycle, and/or begin all over again (in case of 5/5 or 5/6 days cycles)
And Remember, Incorporate this into the rest of the knowledge from the book, this is a piece of a “BIG PICTURE puzzle” .
WODYNoLOGy 