Lift Vault

Free Programs and Spreadsheets

Generic selectors
Exact matches only
Search in title
Search in content
Post Type Selectors
  • Buy Programs
  • Program Finder
  • Programs & Spreadsheets
    • Program Type
      • Powerlifting Programs
        • Peaking Programs
      • Bodybuilding Program
      • Strength Training Program
      • Powerbuilding Programs
      • Hypertrophy Programs
      • Bodyweight Workout Programs
        • Home Workouts
      • Lift Specific Program
        • Squat Programs
        • Bench Press Programs
        • Deadlift Programs
      • Olympic Weightlifting Programs
    • Number of Weeks
      • 3 to 9 Weeks
        • 3 Week Programs
        • 4 Week Programs
        • 5 Week Programs
        • 6 Week Programs
        • 8 Week Programs
        • 9 Week Programs
      • 10+ Weeks
        • 10 Week Programs
        • 11 Week Programs
        • 12 Week Programs
        • 13 Week Programs
        • 14 Week Programs
        • 15 Week Programs
        • 16 Week Programs
    • Workout Splits
      • 3 Day Workout Split
      • 4 Day Workout Split
      • 5 Day Workout Split
      • 6 Day Workout Split
      • Upper/Lower Split
      • 6 Day PPL Split
      • Full Body Workout Plan
  • Reviews
    • Program Reviews
    • Equipment Reviews
      • IPF & USAPL Approved List of Gear
      • USPA Approved List of Gear
      • Best Deadlift Bars
    • Supplement Reviews
      • Pre Workout Reviews
        • Best Pre Workout 2023
        • Strongest Pre Workout
        • DMAA Pre Workout
        • DMHA Pre Workout
        • Best Stim Free Pre Workout
        • Best Pre-Workout for Weight Loss
        • The 8 Best Pre Workouts for Beginners [Tested]
        • Best Pre Workout for Women
        • Homemade Pre Workout
        • Best Thermogenic Pre Workout
        • Best Pre Workout for Teens
        • Best Natural Pre Workout
      • Muscle Building
        • Best Whey Protein Powder
        • Best Mass Gainers
        • The 5 Best Creatine Supplements for Bulking
        • Best Turkesterone
        • Best Tongkat Ali Supplements
        • Best Ecdysterone Supplements
        • Best Intra Workout Supplements
        • Best Creatine HCL
        • Best BCAA for Women
        • Best Creatine for Teens
      • Strongest Fat Burner
  • Learn
    • Resources
    • Exercises
      • Hammer Curl vs Bicep Curl
      • Bench Press vs Chest Press: What’s the Difference?
      • Dumbbell vs Barbell Bench Press
      • Glute Bridge vs Hip Thrust
      • Split Squat vs Lunge
      • Leg Press vs Hack Squat
      • Deadlift vs Romanian Deadlift
  • Forum
  • Contact
    • About Lift Vault
    • Meet the Team
    • Submit a Program
Home » Programs » 9 Week Programs » 9 Week Squat Programs » Candito Advanced 9 Week Squat Program Spreadsheet

Candito Advanced 9 Week Squat Program Spreadsheet

Avatar

By Kyle Risley
Last updated April 18, 2020

Recommended by Lift Vault: Recommended

Experience level: Advanced, Intermediate

Weeks: 9

Periodization: Undulating Periodization

Meet prep program: Yes

Program goal: Peaking, Powerlifting

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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.

If a lifter is able to progress on all three lifts simultaneously, this is probably not the optimal program for them to run. Consider the Candito 6 Week Intermediate Program in that case.

If you enjoyed the program, please consider donating to Jonnie Candito (click on PayPal link).

Table of Contents

  • 1 Candito Advanced Squat Program Spreadsheet
  • 2 Candito Advanced Squat Program Overview
    • 2.1 Longest Single Lift Program­
    • 2.2 Higher Intensity During High Frequency Phase­
    • 2.3 Higher Specificity Of Primary Accessories ­

Candito Advanced Squat Program Spreadsheet

Candito Advanced Squat Program 9 Week | LiftVault.com

Candito Advanced Squat Program Overview

To learn more about the program, it is recommended that you read the accompanying PDF.

To save you a bit of reading, I pulled out a few of the most important bits. Still, Jonnie put a lot of thought into this program and if you’re going to run it, you should read the full PDF.

Longest Single Lift Program­

The reasoning behind this is simple. Comes down to 3 points:

  1. The squat makes up significantly more of one’s total than the bench press.
  2. The squat helps increase the deadlift more so than visa versa.
  3. The squat is more skill based and capable of handling higher volume than the deadlift.

Higher Intensity During High Frequency Phase­

When I mention intensity, I am specifically talking about loading, the percentage of 1 rep max. Also for the sake of compartmentalization, I am only discussing the high frequency phase and the competition squat (not primary accessories).

The risk of developing shoulder issues by both focusing solely on the bench press and pushing the weight too heavy is well understood by serious lifters. Of course the squat carries a risk, but assuming your technique is adequate I find it can be pushed far harder. It is far more common to hear of world class olympic weightlifters squatting to a daily max than high level powerlifters successfully do the same on the bench press. Here is some interesting evidence suggesting shoulder issues tend to be more common among powerlifters with low incidence of knee issues: http://www.strengthandconditioningresearch.com/2014/07/08/injury­strength­sports/ .
With this being said, it is never a good rationale to do something simply because you can. It also should have a distinct advantage. I believe this to the case with pushing intensity a bit harder simply because transference from submaximal high volume work to a true max is lower than it is with the bench press. It is extremely common to bench a 10 rep PR and know you can hit a new PR for a 1 rep max. However with the squat, you can hit a 10 rep max, yet anything near 90% still could feel horrible. Proper bracing, efficient/consistent walkout, and precise descent under to catch stretch reflex at the same position/pace regardless of load, all are skills that can diminish at a certain intensity threshold if not practiced. Even regarding the deadlift I was able to pull my lifetime PR without any consistent training prior. Specificity of loading is critical to all lifts, I am just saying that I believe it is especially the case for the squat in comparison to the other 2 lifts.

Finally, a point that will overlap with the next bolded subtitle coming up is that there simply is a great discrepancy between the effectiveness of a competition style squat in comparison to accessories. For the bench press you can use the incline barbell bench, flat dumbbell bench, barbell overhead press, close grip, wide grip, you get my point, the list goes on. All of these lifts provide a very different stimulus yet immediately improve your bench. Many of them are also arguably better general strength builders than your competition style bench (depending on each individual’s technique of course). In both the deadlift and bench press, the more efficient the technique, typically the worse the training effect for strength given limited ROM in addition to possibly tolerating positions that may be an accepted risk. Whereas the squat cannot be cheated if proper depth is achieved. Efficient squat technique makes you stronger. With the squat, you have to keep the primary accessories limited to see significant carryover.

Higher Specificity Of Primary Accessories ­

Assuming you have read the “Guide to Accessories” in the Excel document (note: this is in the spreadsheet below), you will notice that the primary accessories not only are very similar to the competition squat, but also to be done with the exact same equipment/stance/bar position as the competition style squat as well. If you are squatting belted this whole cycle, every single pin squat must be belted. That is actually one of the main reasons I included the pin squat. It is not only to overload hip and knee extension through a partial range of motion, but also to practice deliberate bracing of your core against your belt.

As alluded to earlier, the competition squat itself is such a great strength builder itself that you likely don’t need to rely on primary accessories to the same extent. That is why the volume is quite low on the primary accessories while allowing for aggressive progression. This can be incredibly useful because often with the squat lifters tend to lift far too light for far too long before peaking. By immediately pushing yourself with the pin squat and paused squat, that rusty period (poor wording I know) of easing into controlling decent weight will be attacked and destroyed. Also I have found pause squat volume needs to be limited as an advanced lifter as it starts to conflict with squatting explosively. This is why there are no pause squats beyond the first 2 weeks yet pin squats do reappear during the high volume stage. Overall this decrease in primary accessory volume in the initial 2 week period continues the theme of higher specificity as increased loading is more specific to a one rep max.

Lastly, even though not technically a primary accessory, the peak set of 15­20 reps on the good morning and front squat/high bar is included as a slight shift in specificity beyond the bench program. It is simply replacing one of the 3 x 20 isolation spots with a movement that is as equally specific to the squat as the primary accessories in the bench program are to the bench press. They are then removed for week 3 only because the squat itself is hard enough percentage wise to be a notable challenge, a place where the bench program doesn’t quite reach beyond the fatigued singles. You may have noticed that many of these differences aren’t huge, but these subtleties add up.

(to read the rest, view the PDF)

Avatar

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 9 Week Programs, 9 Week Squat Programs, Lift Specific Program, Peaking Program, Powerlifting Program, Programs, Squat Program
Tagged With: 5 Day Workout Plan
Squat frequency: 5


Related Posts

  • Jonnie Candito Linear Program Spreadsheet

    The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike. Now, enjoy in an easy to edit, mobile-friendly spreadsheet! Included variants: Strength / Hypertrophy Program Strength / Control…

  • Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet

    Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito's…

  • Hatch Squat Program Spreadsheet

    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…

  • Mag Ort Deadlift Program Spreadsheet

    The Magnusson Ortmayer (Mag/Ort) deadlift program is a brutal deadlift-only program that has helped tons of lifters add serious weight to their deadlift. If you're looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or…

  • Jonnie Candito 6 Week Powerlifting Program Spreadsheet

    Jonnie Candito's 6 week program is a powerlifting peaking program. It consists of several short training blocks dedicated to muscular conditioning, hypertrophy, strength, linear weight increases, acclimation to heavy weights, intensity, and testing. It is held in especially high regard for improving the one rep…

  • Classic 11 Week Deadlift Peaking Program Spreadsheet

    This is truly a no-frills 11 week peaking program for the deadlift. Since it does not program in any accessory work, it will be up to the individual lifter to program in accessories to compensate for their individual weaknesses. Format: Deadlift 1x weekly, 11 weeks…

download-folder

Unlock The Vault!

Get lifetime access to every Lift Vault spreadsheet on Google Drive.

Download, bookmark, or browse. 

Latest Posts

  • The 5 Best 6-Day Workout Splits
  • The 5 Best Tasting Pre-Workouts in 2023
  • Dusk Till Dawn by Apollon Nutrition Review
  • Trusted Supplement Retailers
  • Mamba by Klout PWR Nootropic Pre-Workout Review

Copyright © 2023 All Rights Reserved · Lift Vault · Privacy Policy · Medical Disclaimer