Squatting takes years of preparation, dedication, and a desire to do something most will only dream of. In my career I have squatted over 1000 pounds over 10 times, hitting over 1100, and have squatted with some of the best in the world, and experimented with about every variation possible. So how can you raise your squat whether you’re a beginner or advanced?
There are ways you can do this. First we don’t always use a box to squat on. Boxes are great for training, but most times people use them too much or not correctly. Ever notice that lifters using boxes constantly have a tough time in the bottom of a squat either with depth or balance? The other big key is that a box squat shouldn't be a relaxed state when the glutes and hamstrings hit the box. If you’re squatting in a meet and you relax these muscles while lifting, God help you. This does not mean that we don’t use boxes, but we change the height, type, and other variables constantly.
Peaking at the proper time is also a large factor in meet success. To get stronger we must lift heavier loads, but at what point? And when is it too much? When I was first introduced to circa max training for squats, my lift did nothing but rise. But after about five years or so, squatting started to become stronger in the circa max (with heavy bands) than what showed at the meet. We are now experimenting with stability, circa max, box squatting and free squatting in variable orders to drastically improve our meet results. Just remember that you can have all the ideas in the world, but all that matters is the meet numbers. Don’t be a gym lifter with your biggest lifts being in non-platform situations.
Another big issue is gear. Gear has changed our sport forever, whether you believe good or bad, it’s probably here to stay. We have many phases through the year where gear is phased out; more muscle work is phased in. This is good for a mental break from heavy weights while still building muscles and staying in shape. Training in gear year-round will eventually never get you any better or you'll become hurt. People that train raw all the time never get used to heavy loads, and have problems with the execution of lifts at meets. So a happy medium must be employed.
Please note, that you should have all of the gear (suit, briefs, training briefs, bench shirt, etc.) that you plan to use for the meet already available to you for training. Too many lifters changed gear too close to a competition with little or no experience in the suit or equipment. (DON’T DO THIS)
With all of the above considered here is an example of a squat cycle.
Heavy days only
15 weeks or more out
Almost all of your training should be done raw. You would be surprised to notice how much bigger and stronger your legs, chest and hips will become doing this. Training raw allows the muscles to get all of the work, therefore grow. Adding the gear after this point will allow constant progress in your strength gains.
15 weeks or closer
Your training now should include briefs, belt, and start to phase in your squat suit, and wear knee wraps occasionally.
These numbers are based on a 1000-pound squatter for the simplicity of the math, but will work from 500-pound squatters all the way up if percentages are followed correctly.
15 week squat cycle for meet prep (not including assistance exercises)
Week 15 (hyp/technique)
After warm ups, 6 x 2 with 35 percent weight and 35 percent band tension (example 1000-pound squatter would use 350 pounds and 350 pounds of bands) off a slightly below parallel box.
Briefs and belt only.
Week 14 (stability)
After warm ups, 8 x 2 with 40 percent weight and 20 percent of fully suspended chain. Fully suspended chains means that chains are on the bar, but never touch the ground.
Training briefs and belt only. No box.
Week 13 (strength) Perfection of Set-up
After warm ups, work up to a heavy double with 50 percent of band tension on the bar try to achieve 6-8 sets (example a 1000-pound squatter would use 500 pounds of band tensions and do 135 x 2, 225 x 2, 250 x 2, 275 x 2, 315 x 2, 350 x 2, 405 x 2) off a parallel box.
Competition briefs and belt only.
Week 12 (unload) Utilized to Keep Overtraining to a Minimum
Warm up to 50 percent of real weight and use two chains for a 500 pound squat or less, three chains for 800 pounds or less, and four chains for 800 pounds or more of 1-RM for 8 x 2 on a slightly below parallel box.
Training briefs and belt.
Week 11
After warm ups, work up to 70 percent full gear with light wraps. With no box to dial in form, you may not break parallel, but set-up and balance with no box is the goal.
No box. Full gear. Light wraps.
Week 10 (hyp/technique)
After warm ups, work up to 60 percent of real weight and use two chains for 500 pound squat or less, three chains for 800 pounds or less, and four chains for 800 pounds or more of 1-RM for 6 x 2. Then do two heavier sets adding 10 percent of weight each set for one rep using a slightly below parallel box.
Training briefs and belt.
Week 9 (stability)
After warm ups, use 40 percent of real weight and 25 percent of suspended chain.
No box. Training briefs and belt.
Week 8 (sticking point training)
If you have been lifting/competing you should know where your sticking points are in the squat. You will need to set chains or straps that hold the bar from going down any further and gauge your sticking point - usually one to two inches above parallel and for some at the bottom. Then use competition briefs and belt only and work up to a paused max. Rest the bar in the chain for a good two seconds. Use real weight only, and remember to pause. This will build starting strength at your weakest point. Do all singles and work up to 1-RM.
Competition briefs and belt.
Week 7 (weakness training volume)
Choose either the safety or cambered bar for squats on this day.
- Safety bar - if you notice your upper back is rounding while squatting
- Cambered bar - if you notice your balance and stomach tightness is an issue
After warm ups, do 8 x 2 with 40 percent on sets 1-4, then 50 percent on set 5, then 60 percent on set 6, and 70 percent on sets 7-8. These percentages should be based on a brief and belt max.
Use a one-inch below parallel box with training briefs and belt.
Week 6 (meet specific)
Work up to opener. Use full-depth commands starting at 70 percent. Example (a 1000-pound squatter would warm up to 315, then put briefs and a belt on. Warm up to 500 pounds then put suit bottoms on. Warm up to 700 pounds then put straps up.) Do 750 x 1 full gear, 800 x 1 full gear and commands, 850 full gear and commands, then 900 (opener) or so full commands.
Full gear. No box.
Week 5 (unload)
After warm ups, use 50 percent of real weight and 25 percent band weight for 4 x 2 on parallel box.
Briefs and belt only.
Week 4 (Circa Max on slightly below parallel box)
Use 40 percent band weight and warm up slowly. After warm ups, do (these percentages are the real weight on the bar)
- 4 x 2 with 35-45%
- 1 x 1 with 48%
- 1 x 1 with 50%
Competition briefs and belt.
Week 3 (Circa Max on slightly below parallel box)
Use 40 percent band weight and warm up slowly. Do all singles. After warm ups, do (these percentages are the real weight on the bar)
- 30% x 1
- 40% x 1
- 48% x 1
- 52% x 1
- 57% x 1
- 60-62% x 1
Briefs, suit bottoms, and belt.
Week 2 (download)
Work up to 60 percent and work on technique.
Full gear. No wraps.
MEET WEEK
This style of preparation has allowed many of my best training partners and myself be some of the most respected squatters both in depth, and in ability to lift massive weights.