This article breaks down my training cycle when I hit my world record squat of 567 pounds in the 132-pound weight class. I utilized conjugate ideas with a very high volume approach. I would not recommend most follow this training cycle exactly as written. It’s a very demanding training cycle and requires that nutrition, recovery, sleep, and training are the highest priority.
However, I do believe you can take plenty away from this program on how to structure a meet prep training program to peak a particular lift, and alternate accessory work and supplemental work to aid in building the squat.
Keep in mind, most of my extra sessions were done very light, except for at certain times and when I was feeling good.
When I did this cycle, my training days were as follows:
- Saturday - Max Effort Lower
- Tuesday - Dynamic Effort Lower
- Wednesday - Extra Session
Enjoy digging through the training cycle, and let me know if you have any questions.
Week 1, Day 1 - Max Effort Lower
A1) Competition Squat
2x4 @RPE 7
2x3 @RPE 7.5
B1) SSB Squat vs. 3 Chains Per Side
Work up to a hard set of 5 @RPE 9
C1) SSB Pause Squat vs. 3 Chains Per Side
3x10
D1) Walking Lunges
3x12 per leg
E1) Reverse Hyper™
3x30
F1) Straight Leg Sit Ups vs. Band
4x15
Week 1, Day 2 - Dynamic Effort Lower
A1) Duffalo Bar Speed Squats vs. Average Bands
40%x9x2
B1) Duffalo Bar Squat
3x10
C1) Sumo Speed Deadlifts vs. Quad Mini Bands
50%x6x1
D1) Chair Deadlift (stand every 3rd rep)
3x12
E1) GHR (Back End Elevated)
3 sets, max reps
F1) DB Stiff Leg Deadlifts
3x20
F2) Standing Band Crunches
5x30
Week 1, Day 3 - Extra Session
A1) Leg Press
3x30
B1) Close Stance Leg Press
3x30
C1) Cable Pull Throughs
5x20
D1) Standing Single Leg Leg Curls
3x20 per leg
E1) Leg Extensions
3 sets, max reps
F1) Adduction Machine
50 straight reps
3x10 - with a 2-sec hold at the top
H1) Leg Press Calf Raises
3x15
Week 2 Day 1 - Max Effort Lower
A1) Competition Squat
1x4 @RPE 7.5
2x3 @RPE 8
B1) SSB Squat vs. 3 Chains Per Side
Work up to a hard set of 5 @RPE 9 (beat week 1)
C1) SSB Pause Squat vs. 3 Chains Per Side
3x8
D1) SSB Bulgarian Split Squats
3x10 per leg
E1) Reverse Hyper™
3x20
F1) Kneeling Band Crunches
6x15
Week 2 Day 2 - Dynamic Effort Lower
A1) Duffalo Bar Speed Squats vs. Average Bands
40%x12x2
B1) Duffalo Bar Squat
Work up to a moderate set of 10 @RPE 8
C1) Competition Deadlifts
1x4 @RPE 7.5
2x3 @RPE 8
D1) Deficit (1.5") Sumo Deadlift vs. 6 Chains
Work up to a hard set of 10 @RPE 8.5
E1) Band Pull Throughs
3x15
F1) Reverse Hyper™
5x30
F2) Hanging Leg Raises
3 sets, max reps
Week 2 Day 3 - Extra Session
A1) Leg Press
Sets of 10, up to a heavy set of 10
- MASSIVE DROP SET after the top set with a total of 3-4 drops
B1) Single Leg RDL
4x15 per leg
C1) Seated Leg Curls
1x20
1x15
2x12
D1) Leg Extensions
2x20
1x15
2x12
E1) Hip Abduction Machine
3x30 sec holds
Week 3 Day 1 - Max Effort Lower
A1) Competition Squat
1x3 @RPE 8
2x2 @RPE 8.5
B1) SSB Squat vs. 3 Chains Per Side
Work up to a hard set of 3 @RPE 9
C1) SSB Pause Squat vs. 3 Chains Per Side
4x6 @RPE 8
D1) Walking Lunges
3x12 per leg
E1) Reverse Hyper™
3x20
F1) Wtd Sit-Ups off GHR
3x12
Week 3 Day 2 - Dynamic Effort Lower
A1) Duffalo Bar Speed Squats vs. Average Bands
45%x10x2
B1) Duffalo Bar Squat
3x8 @RPE 8
C1) Sumo Speed Deadlifts v.s Quad Mini Bands
50%x8x1
D1) Chair Deadlift (stand every 3rd rep)
3x12
E1) Wtd GHR (Elevated)
4x10
F1) Reverse Hyper™
5x20
F2) Wtd V-Ups
3x20
G1) Prowler® Push
5 min straight, empty
Week 3 Day 3 - Extra Session
A1) Seated Leg Curls
4x12
B1) Single Leg Hack Squat
4x15 per leg
C1) Close Stance Leg Press
Up to a heavy set of 25, then 2 drop sets after that
D1) Leg Extensions
3x12, then 1 drop set
E1) GHH/Back Extension
3x20
F1) Hip Abduction Machine Hold
3x20 sec
G1) Hip Adduction Machine
1x50
Week 4 Day 1 - Max Effort Lower
*This session was performed at an elitefts UGSS Session. Accessory work and the planned training was modified to get the most from training with elitefts teammates.*
A1) Competition Squat
Work up to:
Meet Last Warm Up x1 (with knee wraps)
Meet Predicted Opener x1 (with knee wraps)
*These should be about 85% and 90% respectively*
B1) Pit Shark Belt Squats
5x15
C1) True Squat
4x12
Week 4 Day 2 - Dynamic Effort Lower
A1) Duffalo Bar Speed Squats vs. Average Bands
50%x8x2
B1) Duffalo Bar Squat
Work up to a hard set of 8 @RPE 8.5
C1) Competition Deadlifts
1x3 @RPE 8
2x2 @RPE 8.5
D1) Deficit (1.5") Sumo Deadlift vs. 6 Chains
Work up to a moderate set of 5 @RPE 8.5
E1) Wtd GHR (Elevated)
2x10
1x8
1x6
F1) Reverse Hyper™
5x20
F2) Standing Cable Crunch
4x15
Week 4 Day 3 - Extra Session
A1) Seated Leg Curls
3x12 + 2 drop sets
B1) Leg Press
Up to a heavy set of 20, then 2 drop sets after that
C1) Single Leg Leg Extensions
3x15 per leg
D1) DB Stiff Leg Deadlifts
5x20
E1) Hip Abduction Machine Hold
3x30 sec
Week 5 Day 1 - Max Effort Lower
A1) Competition Squat
Work up to:
Meet Last Warm Up x1 (with knee wraps)
Meet Predicted Opener x1 (with knee wraps)
Meet Predicted Second Attempt x1 with Reverse Bands (with knee wraps)
*These should be about 85%, 90%, and 95% respectively*
B1) SSB Squat vs. 3 Chains Per Side
Work up to a hard single @RPE 9
C1) SSB Pause Squat vs. 3 Chains Per Side
4x4
D1) Reverse Hyper™
3x20
E1) Hanging Leg Raises
3 sets, max reps
Week 5 Day 2 - Dynamic Effort Lower
A1) Duffalo Bar Speed Squats vs. Average Bands
55%x6x2
B1) Duffalo Bar Squat
4x6 @RPE 8
C1) Sumo Speed Deadlifts vs. Quad Mini Bands
55%x7x1
D1) Chair Deadlift (stand every 3rd rep)
3x12
E1) Wtd GHR (Elevated)
3x10
1x8 + drop set
F1) Single Leg Reverse Hyper™
3x20 per leg
F2) Band Resisted Reverse Crunch
4x20
Week 5 Day 3 - Extra Session
A1) Standing Single Leg Leg Curls
1x20
1x15
2x12
2x10 + 2 drop sets
*Per leg
B1) Horizontal Hack Squat
Up to a heavy set of 15
2 Down Sets of 20 with a closer stance
C1) Single Leg Leg Press
3x12 per leg
D1) GHH/Back Extension
3x20
E1) Pull Throughs
2x25
Week 6 Day 1 - Max Effort Lower (DELOAD)
A1) Competition Squat
50%x5x3
B1) SSB Strip the Rack Squat
4x20
C1) Lying Band Leg Curls
4x50
D1) Reverse Hyper™
4x25
D2) Standing Cable Crunches
4x25
E1) Prowler® Pushes
3 trips down and back, moderate weight
Week 6 Day 2 - Dynamic Effort Lower
A1) SSB Speed Squats (straight weight)
40%x2x2
45%x2x2
50%x2x2
B1) SSB Squat
Work up to a moderate set of 6 @RPE 8
C1) Competition Deadlifts
1x3 @RPE 8
2x2 @RPE 8.5
D1) Deficit (1.5") Sumo Deadlift vs. 6 Chains
Work up to a hard set of 5 @RPE 9
E1) Wtd GHR (Elevated)
4x6
1x15 - with bodyweight
F1) Reverse Hyper™
4x20
F2) Sit-Ups off GHR vs. Band
4x15
Week 6 Day 3 - Extra Session
A1) Front Squat
Work up to a moderate set of 5 @RPE 7.5
B1) Leg Press
3x15
C1) Pull Throughs
5x20
D1) Walking Lunges
4x20 per leg
E1) Leg Extensions
3x20
E2) Seated Leg Curls
3x20
Week 7 Day 1 - Max Effort Lower
A1) Competition Squat
Work up to:
Meet Last Warm Up x1 (with knee wraps)
*These should be about 85%.*
B1) Competition Squat vs. 3 Chains Per Side
Work up to a hard single @RPE 9
C1) SSB Strip the Rack Squats
3x15
D1) Reverse Hyper™
3x20
E1) Standing Cable Crunches
4x12
Week 7 Day 2 - Dynamic Effort Lower
A1) Speed Squats vs. 3 Chains Per Side
40%x12x2
B1) Competition Squat
3x5 @RPE 8
C1) Sumo Speed Deadlifts vs. Quad Mini Bands
60%x6x1
D1) Chair Deadlift (stand every 3rd rep)
3x9
E1) GHR (Elevated) vs. Band
4 sets, max reps
F1) Reverse Hyper™
3x15 + drop set on the last set
F2) Wtd V-Ups
3x20
Week 7 Day 3 - Extra Session
A1) Standing Single Leg Leg Curl
1x20
1x15
1x12
3x10
B1) Single Leg Leg Press
4x12 per leg
C1) GHH/Back Extension
3x30
D1) Leg Extensions
100 total reps in as little time as possible
Week 8 Day 1 - Max Effort Lower
A1) Competition Squat
Work up to:
Meet Last Warm Up x1 (with knee wraps)
Meet Predicted Opener x1 (with knee wraps)
Then take 1-2 more singles to a near max single (with knee wraps)
*These should be about 85%, 90%, and 95+% respectively*
B1) Pit Shark/Belt Squat
4x15
C1) Lying Leg Curls
3x15
C2) Reverse Hyper™
3x20
D1) Bulgarian Split Squats
2x20 per leg
E1) Standing Cable Crunches
4x12
Week 8 Day 2 - Dynamic Effort Lower
A1) Speed Squats vs. 3 Chains Per Side
45%x10x2
B1) Competition Squat
Work up to a hard set of 5 @RPE 8.5
C1) Competition Deadlift
Work up to:
Meet Last Warm Up x1
Meet Predicted Opener 2x1
Then take 1-2 more singles to a near max single
*These should be about 85%, 90%, and 95+% respectively*
D1) GHR (Elevated) vs. Band
4 sets, max reps
E1) DB Stiff Leg Deadlifts
3x20
F1) Reverse Hyper™
3x15
F2) Standing Band Crunches
3x20
Week 8 Day 3 - Extra Session
A1) Standing Single Leg Leg Curl
1x20
1x15
4x12 + drop set on the last set
B1) Single Leg Seated Leg Press
4x15 per leg
C1) Single Leg Leg Extension
4x15 per leg
D1) Hip Abduction Machine
3x20
D2) Ab Machine
3x15
Week 9 Day 1 - Max Effort Lower
A1) Competition Squat
Work up to:
Meet Last Warm Up x1 (with knee wraps)
*These should be about 85%.*
B1) SSB Squat
Work up to a hard single @RPE 9
C1) Bulgarian Split Squats
3x15 per leg
D1) Reverse Hyper™
3x20
E1) Standing Band Crunches
4x15
Week 9 Day 2 - Dynamic Effort Lower
A1) Speed Squats vs. 3 Chains Per Side
50%x8x2
B1) Competition Squat
3x3 @RPE 8.5
C1) Sumo Speed Deadlifts (straight weight)
75%x8x1
D1) Chair Deadlift (stand every 3rd rep)
3x9
E1) GHR (Elevated) vs. Band
3 sets, max reps
F1) Reverse Hyper™ (long strap)
3x20
F2) Blast Strap Fall Outs
4x15
Week 9 Day 3 - Extra Session
A1) Standing Single Leg Leg Curl
1x15
1x12
3x10 + drop set on last set
B1) Horizontal Hack Squat
5x20 (ramping weight)
C1) Walking Goblet Lunges
4x12 per leg
C2) Leg Extensions
4x12
D1) Pull Throughs
4x25
E1) Single Arm KB Swing
3x20 per arm - minimal rest
Week 10 Day 1 - Max Effort Lower
A1) Competition Squat
Work up to:
Meet Last Warm Up x1 (with knee wraps)
Meet Predicted Opener x1 (with knee wraps)
*These should be about 85% and 90% respectively*
B1) Competition Deadlift
Work up to:
Meet Last Warm Up x1
Meet Predicted Opener x1
*These should be about 85% and 90% respectively*
C1) Prowler® Push/Pull
3 trips down and back - moderate load
D1) Single Leg Reverse Hyper™
3x15 per leg
E1) Wtd Spread Eagle Sit-Ups
4x12
Week 10 Day 2 - Dynamic Effort Lower
A1) Speed Squats vs. 3 Chains Per Side
50%x6x2
Then keep taking doubles up to a max double @RPE 9
B1) Sumo Speed Deadlifts
60%x6x1
D1) GHR (Elevated)
3 sets, max reps
E1) Reverse Hyper™
3x15
E2) Dead bugs
3x60 sec
F1) Prowler® Push
10 minutes straight - no weight
Week 10 Day 3 - Extra Session
A1) Goblet Squat
3x20
B1) Single Leg Hack Squat
3x12 per leg
C1) Bulgarian Split Squats
3x20 per leg
D1) Glute Machine
3x15 per leg
Week 11 Day 1 - Max Effort Lower (Deload)
A1) Competition Squat
60%x5x1
B1) Competition Deadlift
60%x5x1
C1) Reverse Hyper™
4x25
D1) Reverse Sled Drag
3 trips, down and back
E1) Hanging Leg Raises
3x15
Week 11 Day 2 - Extra Recovery
30-minute walk outside
Week 12 - Meet
Thanks for sharing I followed you closely up to that record -- the training cycle is insane! My question: It looks like you did not cycle ME work away from the competition squat for all 12 weeks; is that something you would stick with or recommend to others? It obviously varies among everyone and I think I just have training ADHD but I find more than 3 weeks of the same ME movement starts to kill either my mind or my body.