goergen1
10-25-2007, 12:48 PM
Squat Q and A with Daniel Mohammadi
by Jake Brooks
Question From Daniel Mohammadi taken from Sorinex Contact Page:
I need to get my squat up as soon as possible, i am testing for the 800 lb club.What's the fastest way to add to my max? I only have 5 weeks and just started to do squats this year. I need to max 370 I think we are allowed to use wraps also.
Thanks,
Daniel
ANSWER:
Daniel,
60 lbs. in 5 weeks is do-able. What I would suggest is a wave loading
program for maximum strength. An example of wave loading would be 1x6@210, 1x4@235, 1x2@265, 1x6@235, 1x4@265, 1x2@285, 1x2@290. This is just an example, if this is too heavy adjust the poundage to suit you. But increase each week. The progression is 6,4,2,6,4,2,2 with the second set of six being done at the weight used for the first set of four. Be sure and do
an extended warm up before beginning stretching the hips and calves
especially don't stretch the quads. Also do a couple of light bench presses
and pull downs and some weighted abdominal work to warm up the rest of the body as well. If your coach will allow knee wraps it would help with
stability and also give a little spring out of the bottom, so yes it will
allow you to do a little more weight. More importantly Wraps are great for
injury prevention.
Olympic lifting is also recommended, but the squat is what we are
concentrating on so Olympic lifting should be done in moderation, 4 sets of
4 to 5 reps for max speed if done at all. Next will be some posterior
chain work. Hamstrings, Glute and low back. If you have a glute ham bench
use that, if not do Romanian Dead lifts high reps somewhere in the neighbor
hood of 5 sets of twenty with light weight maybe 100 lbs. Each week reps
decrease, weight increases. The week before you max should be 3 sets of 3-5 reps. finish up with some calf work some light leg extensions and leg curls.
Last but not least ABS, Abs are the soul of your strength, with out a
strong core the rest of the body will never get strong. I recommend
weighted crunches on a lat pull machine using the rope, or weighted sit ups
on a sit up board. The weight does not have to be a lot but enough to let
the body know its time to work. Your not training for a marathon so why do
sets of endless reps for abs? Train abs just like you would train the rest
of the body.
This kind of training should be done for your first lower body training day
of the week. The second should be a recovery/speed day. 6-7 sets of 3 with
55% of your 1 rep max for maximum speed. If you have access to mini bands use them they are a great training tool, they teach acceleration all the way through the movement. The rest of the second lower body day is a free day DON'T OVER DO IT! This is a recovery day!
Live Strong,
Jake Brooks
Sorinex Exercise Equipment
by Jake Brooks
Question From Daniel Mohammadi taken from Sorinex Contact Page:
I need to get my squat up as soon as possible, i am testing for the 800 lb club.What's the fastest way to add to my max? I only have 5 weeks and just started to do squats this year. I need to max 370 I think we are allowed to use wraps also.
Thanks,
Daniel
ANSWER:
Daniel,
60 lbs. in 5 weeks is do-able. What I would suggest is a wave loading
program for maximum strength. An example of wave loading would be 1x6@210, 1x4@235, 1x2@265, 1x6@235, 1x4@265, 1x2@285, 1x2@290. This is just an example, if this is too heavy adjust the poundage to suit you. But increase each week. The progression is 6,4,2,6,4,2,2 with the second set of six being done at the weight used for the first set of four. Be sure and do
an extended warm up before beginning stretching the hips and calves
especially don't stretch the quads. Also do a couple of light bench presses
and pull downs and some weighted abdominal work to warm up the rest of the body as well. If your coach will allow knee wraps it would help with
stability and also give a little spring out of the bottom, so yes it will
allow you to do a little more weight. More importantly Wraps are great for
injury prevention.
Olympic lifting is also recommended, but the squat is what we are
concentrating on so Olympic lifting should be done in moderation, 4 sets of
4 to 5 reps for max speed if done at all. Next will be some posterior
chain work. Hamstrings, Glute and low back. If you have a glute ham bench
use that, if not do Romanian Dead lifts high reps somewhere in the neighbor
hood of 5 sets of twenty with light weight maybe 100 lbs. Each week reps
decrease, weight increases. The week before you max should be 3 sets of 3-5 reps. finish up with some calf work some light leg extensions and leg curls.
Last but not least ABS, Abs are the soul of your strength, with out a
strong core the rest of the body will never get strong. I recommend
weighted crunches on a lat pull machine using the rope, or weighted sit ups
on a sit up board. The weight does not have to be a lot but enough to let
the body know its time to work. Your not training for a marathon so why do
sets of endless reps for abs? Train abs just like you would train the rest
of the body.
This kind of training should be done for your first lower body training day
of the week. The second should be a recovery/speed day. 6-7 sets of 3 with
55% of your 1 rep max for maximum speed. If you have access to mini bands use them they are a great training tool, they teach acceleration all the way through the movement. The rest of the second lower body day is a free day DON'T OVER DO IT! This is a recovery day!
Live Strong,
Jake Brooks
Sorinex Exercise Equipment