Base Building: Squat Specialization

There's something about the squat that's hard to explain in terms of how you feel about training.

I've written this many times.  If your squat is going well, training overall seems to be going well.  I'm not sure why it feels this way to me, but it does.  And I've talked to a lot of guys that reiterated that same notion.  That if their squat was moving well, then all seemed right in the world.

I don't know the reason behind this particular mindset but it seems to be very common.  Even with guys who aren't powerlifters.  Arnold said that when he couldn't squat, his thighs disappeared.  Maybe that was more of a mental thing than his thighs actually shrinking.  Regardless of that, for those of us that squat, it tends to be the barometer we use to judge in how well training is going.

With that being the case, if your squat sucks or has been sucking then the great thing about squats is that it tends to respond really well to more frequent squatting.

We'll use that as the basis for specializing in the squat.

Phase 1 - 3 weeks

Since I like to work training in phases, we'll apply that same methodology here.

The first three weeks will be squatting three times a week, using nothing more than Base Building Model I.

This looks like nothing more than the usual 5x5 type method, and there's a reason for that.  It works.  Especially if your squat sucks.

The main thing to do here is really down program the EDM because you're going to be squatting three times a week, and you don't want to end up with overuse problems.  And I've seen lots of guys that try to pull off the multiple times a week squatting stuff with aching hips and knees because of it.

So the best bet is to program your EDM more along the lines of 85% of so, of your true 1RM (1 rep max).

Here is the routine - First 3 weeks

Monday -
Squats - BBMI
Bench - maintenance work (3 x 8 @ 70%)
Chins - 5 x as many as possible

Wednesday -
Squats - BBMI
Incline - same as bench
Deadlift - 3x3 @ 70%

Friday -
Squats - BBMI
Bench - same as monday
Chest Supported Rows - 2x6 heavy, 2x12 heavy

This is pretty straight forward and simple.  Yet I'm sure someone will ask 23,403 questions about it.  Just run it AS WRITTEN.

Don't bump the weights AT ALL the first three weeks.  Concentrate on bar speed, and reducing time between sets.  If you program your EDM correctly during this time, everything should be flying by week 3 like an empty bar.

Phase 2 -

Same EDM for phase 2, but the volume increases.  As that happens, we will adjust the frequency to twice a week back squatting, and once a week front squatting using model I.

Monday -
Squats - BBM2
Bench - maintenance work (3 x 8 @ 70%)
Chins - 5 x as many as possible

Wednesday -
Front Squats - BBMI
Incline - same as bench
Deadlift - 3x3 @ 70%

Friday -
Squats - BBM2
Bench - same as monday
Chest Supported Rows - 2x6 heavy, 2x12 heavy

Phase 3 -

The last phase we will throw a bit of a curve ball in this in order to develop the quads a bit more.  After 6 weeks of squatting more often than usual, we now want to transition into actually doing a little bit of quad specialization work for the purpose of helping the squat.

Phase 3 you can drag out for 4-6 weeks total if you find everything going really well.  Just deload when you get to the point where you dread squatting.  Which could happen after the three weeks of phase 3 is over.  But if not, just run it until you feel you've milked it for all it's worth.

Monday -
Squats - BBMIII with fatigue singles working up to EDM after work sets.
Bench - maintenance work (3 x 8 @ 70%)
Chins - 5 x as many as possible

Wednesday -
Front Squats - BBMI
Incline - same as bench
Deadlift - 3x3 @ 70%

Friday -
Hack Squats - warm up, then 5 sets of 8 with the same weight.  Pick something that makes it difficult to get all 5 sets of 8 in with.
Bench - same as monday
Chest Supported Rows - 2x6 heavy, 2x12 heavy

Notes -

As you can see, the other lifts are pretty much put in maintenance mode.  You will be pressing three times during the week however this should always be light and crisp for the most part.  Remember, you're doing this to improve your squat.  Not the other lifts.  Don't be surprised if after you get back to "normal" training that they take a big jump though.  I've seen this happen over and over again with "maintenance training".

The entire 9 weeks should be focused on speed and explosiveness.  The models will take care of the intensity and workload.  So once again, make sure to play it safe in regards to picking your EDM.

If you desire to test, then take a week off, then go in and test.  However you should have gotten a good idea about improvement by using the fatigue singles the last three weeks. If your programmed EDM is just ridiculous and you really desire to test, then do so.

Yes you can run this in back to back cycles, but I'd advise taking a week off in between.