PDA

View Full Version : Multiple Squatting Sessions per. week


Troy Kerr
10-15-2011, 02:21 PM
When programming multiple squatting sessions per week, what type of volume/ intensity guidelines should one use? How do these guidelines change when the athletes in question are doing olympic lifting work as well as extra pulling work? I ask because I have made gain's before doing 1 back squat session per week, but I notice in Greg's Strength & Power Development Phase, he has squatting sessions MWF. Monday and Friday are Back Squats, and Wednesday is Front Squats. This cycle stretches out over 12 weeks, so along with my previous questions, how would loading guidelines change in a more condensed cycle, say 8 weeks instead of 12?

Greg Everett
10-17-2011, 09:15 AM
Typically when you're doing 3x/wk squats, you'll have one day that's more volume-emphasis, one day that's more intensity-emphasis, and one day that's easier than both others. I realize this is really vague, but the details need to change in consideration of the rest of the program and the individual. Most lifters are fine squatting 3+ times/week in addition to pulling and classic lifts as long as everything is meant to work together and the lifter is conditioned to whatever the total volume is.

Loading, etc would change in a shorter cycle simply by faster changes. With a 12-week cycle, you can make incremental changes week to week or session to session; in 6 weeks, you have to make those increases twice as fast if you're aiming for the same result. This doesn't always work, which is why longer cycles are often used. If you could always get 12 weeks worth of progress in 6 weeks, you would never use 12 week cycles.

Troy Kerr
10-18-2011, 05:51 PM
Thanks Greg. What would a day with an intensity focus look like? I have been studying your Strength & Power Program in your book, but I am having a hard time distinguishing from the different days until the later weeks in the program? Off the top of my head I would assume an intensity workout could be working up to a heavy double or single, or just setting reps at or above 90% range. If you could shed some light in on this it would be greatly appreciated.

Greg Everett
10-19-2011, 09:45 AM
That cycle is not a huge squat emphasis, so it's a bit less dramatic than you'd see in more of a squat-focused cycle. But as I recall, Monday is the roughest day w both vol and wt, Wed is a bit easier, and Sat is a bit heavier but lower volume.

So as a simple example, something I used to do with Burgener was back squats day 1, maybe 5s or 3s heavy, day 2 was front squats at 5-10% less than day 1 wts and either the same or a bit less volume, then Sat was often a heavy single front or back squat.

Steve Burke
11-24-2011, 04:21 AM
That cycle is not a huge squat emphasis, so it's a bit less dramatic than you'd see in more of a squat-focused cycle. But as I recall, Monday is the roughest day w both vol and wt, Wed is a bit easier, and Sat is a bit heavier but lower volume.

So as a simple example, something I used to do with Burgener was back squats day 1, maybe 5s or 3s heavy, day 2 was front squats at 5-10% less than day 1 wts and either the same or a bit less volume, then Sat was often a heavy single front or back squat.

I have very recently started this programme so still early days, looking forward to see how it works out. Seems to be a lot less harrowing than something like Smolov ha ha!

Front squat day seems to be very much a back off day. I think the loading actually reduces after the first few weeks, probably in reaction to the increased loading on the other two days.

I think the programme has you eventually shooting for 5x5 @ 88% of your current 1RM which is good enough for me!

Keith Miller
12-05-2011, 08:29 PM
I almost started this program too, but don't have access to some of the equipment to accomplish it. Instead I jumped to the Strength and Development Specificity program. I too am interested in seeing how this will work for me!!