This is a twice per week, 9 week conjugate strength program that only programs for the squat and deadlift. It was put out by Nick Spataro and you can see his video overview of the program below. [Read more…]
9 Week Squat Programs
Here is a filtered list of powerlifting squat programs that last for 9 weeks.
Squat Resources
Here are some helpful articles to help you learn more about the squat and its variations.
- Squat vs Hack Squat
- Squat vs Belt Squat
- Hack Squat vs Leg Press
- Squat vs Leg Press
- Split Squat vs Lunge
- How to Squat with Correct Form
- How to Front Squat with Correct Form
- Squat Muscles Worked
- Front Squat Benefits and Muscles Worked
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Candito Advanced 9 Week Squat Program Spreadsheet
Jonnie Candito released this 9 week advanced squat program in 2016. Like his advanced deadlift program and advanced bench press program, it puts nearly all of its attention on one lift and holds the other two steady.
It is aimed at lifters who have plateaued on the squat specifically, or who have decided to prioritize it for a while. At 9 weeks it was the longest of his single lift programs when he released it, and the reasoning for that length is squat specific. His advanced deadlift program came later and runs longer still, at 10 or 14 weeks depending on the version you pick.
If you are still progressing on all three lifts at once, this is not the program to run. The Candito 6 Week Strength Program is the better fit in that case, since it trains all three.
[Read more…]