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Twelve Week Training Program: SQUATS
5/22/2012 3:22:38 PM
squats
 
Gain strength in the lower body and improve your squat 1RM with this 12-week squat training program. This program is designed for healthy experienced squatters with no injuries and it’s great for athletes who want to get in better shape.

This program takes you through a unilateral preparation period into a final phase of maximal strength. It includes sled work to get you out of the weight room and build volume without the added load of muscle damage on the body caused by eccentric movements. With sled work you can maximize concentric-only movements and do more work without inhibiting recovery.

This is a 2-day a week program such that you would train lower body twice a week and then perform an upper body training program the other 2 days of the week (upper body program is not included here).

This program builds correction and balance through the first 3-week phase to ensure that the trainee is ready for each successive 3-week block.

The goal of each phase of the program is as follows:
Day 1 during the first 6 weeks you will develop structural balance and hypertrophy.
Day 2 during the first 6 weeks will increase work capacity and ensure a healthy posterior chain.
Day 1 during the second 6 weeks is to elicit a neurological response, which will be maximized on Day 2 of this phase.
Day 2 during the second 6 weeks will improve the actual 1RM effort in the squat.

A note on sled work: Sled work uses concentric –only movements and in the case of pull throughs with the sled, it will teach explosive hips and posterior chain without having to worry about end-range hip extension and deceleration due to the load of the machine wanting to take you back. This unlocks the habit of sticking to compliant movement patterns and losing touch with dynamic movement patterns that athletes use in real life.

Weeks 1 to 3

Day One                                  Sets           Reps                Tempo       Rest

A1.  Cable Split Squats           5 sets        10-12 reps        30X0        60 s
A2.  Standing Leg Curl            5 sets        10-12 reps        40X0        100 s

B1. Front Step-ups                  4 sets         8-12 reps         30X0        60 s
B2. Seated Good Mornings    4 sets        10-12 reps        30X0        100 s

C1. Toe Press                        3 sets        12-15 reps        21X1        60 s
C2. Seated Calf Raise           3 sets        15-20 reps        11X1        10 s

Day Two

A1. Petersen Sled Drags       5 sets          25 yards          xxxx        75 s
A2. Forward Sled Bows         5 sets         25 yards           xxxx        75 s

For the Sled Bows, face away from the sled with straps over the shoulders and held against the chest. Bend at the waist into forward flexion, pulling the sled behind you. As you go into extension, the tension is off the body.

B1. 45° Knee Flexion Walk    5 sets        25 yards          xxxx        75 s
B2. Pull Through w/ Sled       5 sets        25 yards          xxxx        75 s

For the 45° knee flexion walk, take a ½ squat position and walk forward with the sled straps held by your knees and torso erect. It look like you are picking up a wheel barrel that is behind you but you never stand up. For the whole set you are dragging the sled in ½ squat position.

split squats
 
Week 4 to 6

Day One

A1.  Back Squats 1 1/4        5 sets        8-10 reps        31X1        100 s
A2.  Lying Leg Curls            5 sets          6-8 reps        50X0        100 s

B1.  FFE Split Squat           4 sets        9-11 reps        40X0        75 s
B2.  Good Morning             4 sets        9-11 reps        40X1        75 s
                                           

C1.  Standing Calf Raise  4 sets        15-20 sets        30X0        60 s
C2.  Seated Calf Raise     4 sets        15-20 sets        20X1        60 s

backwards sled pull
 
Day Two

A1. Walking Lunges w/Sled    5 sets        25 yards        xxxx        75 s
A2. Backward Sled Drag         5 sets        25 yards        xxxx        75 s

B1. Side Walk (Shuffle)            5 sets        25 yards        xxxx        75 s
B2. Back Ext / Step                  5 sets        25 yards        xxxx        75 s

back squat with chains
 
Weeks 7 to 9

Day One

A. Back Squats w/Chains +30%  1RM weight   
    Wk 7        10 sets    3 reps (45% bar weight)    30X0        60 s
    Wk 8        10 sets    3 reps (47% bar weight)    30X0        60 s
    Wk 9        10 sets    3 reps (50% bar weight)    30X0        60 s

B1.  Side Step-ups    5 sets        8-10 reps            40X0        100 s
B2.  Lying Leg Curls w/ 30° Concentric Pause
                                  5 sets        4-7reps            31X1        100 s

Day Two

A. Back Squats    
Wk 7         10 sets    1 rep (75%)            10,0,X,0    180 s
Wk 8         10 sets    1 rep (77%)            10,0,X,0    180 s
Wk 9         10 sets    1 rep (80%)            10,0,X,0    180 s

B. Barbell RDLs        5 sets         5-7 reps            40X0        100 s
C1. Walking Lunge    5 sets        12 steps            30X0        75 s
C2. Cbl Pull Though  5 sets        12-15 reps        30X0        100 s


Weeks 10 to 12

Day One

A. Back Squats w/Bands
    Wk 10              10 sets    1 rep (55% bar weight)    20X0        75 s   
    Wk 11              10 sets    1 rep (60% bar weight)    20X0        75 s
    Wk 12              10 sets    1 rep (65% bar weight)    20X0        75 s

B. Dynamic Band Pull Throughs   
                             5 sets        12-15 reps            20X0        60 s

C. Squat Jumps    5 sets        6 reps                   10X0        60 s

Day Two

A. Back Squats
    Wk 10        6 sets        4,3,2,3,2,1 (70,72,75. 72,75,77%)   20X0     180 s
    Wk 11        5 sets        3,2,1,2,1,1 (75,77,80,77,82,85)        20X0    180 s   
    Wk 12        4 sets        2,1,2,1,1,1 (80,85,82,87,85,90+)      20X0    180 s

B. Leg Curls        5 sets        5-7 reps            40X0        100 s
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