Tim Swords is an olympic weightlifting coach and this is a 7 week squat program he employs. It can be used for the front squat or the back squat. [Read more…]
Squat Program Spreadsheets
Squat programs generally focus on increasing the one rep max for an athlete's squat. Others may increase the squat work capacity of the athlete.
Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for off-season training. Squat programs are often combined with programs that train other lifts like the bench press or deadlift to build the overall strength of an athlete.
Popular Squat Programs:
Released in 2016 by Jonnie Candito, this is a 9 week advanced squat program. Similar to his advanced deadlift program and advanced bench press program, this emphasizes progression on the squat and places significantly less emphasis on the bench and deadlift. This is geared toward lifters that have plateaued on their squat or are looking to focus on it for other reasons. [Read more…]
Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:
- Train the squat 2x per week for 12 weeks
- Each training session programs front squats and back squats
- The Hatch Squat Program uses a descending pyramid rep scheme
- The athlete will attempt a 103% of 1RM squat in week 11
The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. It could be effective for off season powerlifting training though. [Read more…]
The original strains of what became the Russian Squat Routine, the 1974 and 1976 USSR “Yearbook” routines are very specific and should only be used when preparing the squat for competition. These are not general, off-season programs to be run repeatedly.
- 1974 is a 3 week program, 1976 is a 6 week program
- Both are high itensity; but 1976 stays at or above 80% of 1RM for all 6 weeks of the program
- 1974 dips into the 60% range on the lighter workout days, but stays at or above 75% the rest of the sessions
- 1974 works primarily with 3-5 rep ranges, 1976 works with significantly more sets of 2 reps, likely as a result of the higher intensity
- 1974 comes with two 3 week flavors that can be run sequentially (flavor 1, then flavor 2), repeatedly (flavor 1 or 2, then repeat for the next 3 weeks) to achieve the 6 week cycle
Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.