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how to increase squatting power

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Sheeps_Clothing
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2003/12/27 00:59:43 (permalink)

how to increase squatting power

my squatting power is somewhat lagging. whilst i have deadlifted 180kg on a bad day, i havent squatted more than 140kg.

i want to use a close stance as someday i hope to try oly weightlifting.

i believe one of the reasons for lack of squatting power is simply not spending enough time under enough weight.

the guy who writes renegade training has said that squatting once a week isnt enough- one needs to squat 2-3 times a week adopting both heavy max weights and also lighter weights to work on speed and developing force.

what is your opinion on the following?

day 1-
front squat =up to a triple

day 2-
press unders ( a variation of a overhead squat)
= up to a triple

day 3-
back squat
= up to a triple

speed work at 60% every 3rd week. after 3rd week switch rep scheme

or am i going down the wrong track? HELP!
#1

8 Replies Related Threads

    veganlifter
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    RE: how to increase squatting power 2003/12/27 10:07:38 (permalink)
    mate, you have the strength right? What you lack is a good form - i suffer from same problem. When you nail your form, you squat 160-180 i'm sure, this even without any real gains in strength.

    I've started going wider now with my squats and though it feels harder now i trust the peeps who say it is better in the long run.

    So my point is, the amount of weight you move is not as important as practising and getting your form right. The speed days in westside have been great in fine tuning the form because of the light weight and high number of sets so you can concentrate getting every small thing right.
    #2
    catmeatchunks
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    RE: how to increase squatting power 2003/12/27 10:09:26 (permalink)
    Imo i dont think you need to squat more than once a week as squats stress the whole body,i found i got more power from going deep i used to cheat and not do full reps so i cut back the weight squatted deeper and just try to add weight or reps or if i am lucky both each wk,i change what i do now and again one wk may be 3x5 then another wk 3x20 then it might be single reps max weight another wk,i go by how i feel we all have strong days and not so good days for what eva reason,the bottom line is do more than last time thats just what i do.
    #3
    Robert
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    RE: how to increase squatting power 2003/12/27 17:29:36 (permalink)
    i too belive this may well be a form problem... my dl is 140+ and my squat is a pathetic 80-100 depending on day. i find on the days my form is spot on, the weight goes up and i son't feel as sore, visa versa for bad form days. go lighter and nail your form for a few weeks??

    rob
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    Rusev
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    RE: how to increase squatting power 2003/12/27 18:39:40 (permalink)
    if you are going to try oly lifting later try squating oly style (legs not wide, full squatting) i agree with cat on variation may work i went throught the russian sq prog over 3/4 months it worked well for me 160 to 205. first you must find your 1 rm and work on %

    E mail me if you want it in depth you can try it twice a week i did 3 times a week just obviously take you longer j5 seems to know it too
    #5
    Sheeps_Clothing
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    RE: how to increase squatting power 2003/12/27 19:23:47 (permalink)
    thanks guys gunna run the russian squat programme !

    how will i fit these around my other lifts?

    am i right in thinking that the squat should come first, then the other lifts?

    cheers guys
    #6
    Rusev
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    RE: how to increase squatting power 2004/01/03 18:44:24 (permalink)
    if you do the russ sq prog yes first exercise i found that my other lifts suffered for while if you dont mind that happening than give it a go esp when you get to the 6x6,5x5,4x4,3x3 phase
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    Big-AL
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    RE: how to increase squatting power 2004/01/03 18:48:27 (permalink)
    Is that the Smolov thing?

    AL
    #8
    Rusev
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    RE: how to increase squatting power 2004/01/05 08:28:03 (permalink)
    Smolov maybe originaly i got it from a russian lifter didnt catch his name
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