Best squat prescription?
Squat, Squat, Squat, Squat, Squat!!!!!
When prescribing squats, we need a goal! Our goal will allow us to determine the overall volume and intensity needed for success. Below are examples of basic squat templates and their corresponding goals.
“I want to get strong”
AWESOME!!! Let’s do strong work!
(Back Squat/Belt Squat/Pit Shark are my personal go to tools for attacking this goal)
Acclimation - (1-2 weeks) at 5x5 close to 85% 1RM depending on training age.
Let’s get HEAVY! - (3-4 weeks) at 4-6 sets 2-5 reps 90%+ 1RM depending on training age
BUT MORE!!!! - (1-3 weeks) 3-6 sets of 1-3 reps 95%+ 1RM depending on training age
“I want to be more explosive/powerful”
Let’s Do It!!!! BAR SPEED!!!!!!!!
(Back Squat/Front Squat will be featured)
It is imperative that the bar moves fast. If the bar slows the weight goes or the lift is complete.
Acclimation - (1-2 weeks) at 2-3 set 5 reps 75% 1RM
But Faster! - (2-4 weeks) at 3-5 sets 3-5 reps 75%- 85% 1RM
Still Faster!!! - (2-3 weeks) at 3-5 sets 85% 1RM
“I want my butt to look like this”
(The entire tool box along with most variations are game)
Acclimation - (1-2 weeks) at 1-3 sets 12+ reps light about 67% 1RM
Turn up the Volume - (2-4 weeks) at 3-6 sets 8-12 reps 67-75% 1RM (Light is a relative term)
But louder! - (2-3 Weeks) at 3-6 sets 6-8 reps (75%-85%)