My Pre Meet Squat Cycle

[bcsneed]

I created a 16week squat program for my meet. I did this for a couple reasons I wanted to focus on speed work and knew I would need to make a guideline for myself and I tend to perform better when I establish expectations.

The first thing I knew is bands help my speed and my upper end squat so I would use them and some heavy tension since I would going into 2ply gear that would require greater top end. (I also stayed on the bands for only two weeks straight because I tend to hurt my shoulders and elbows w/ anymore.)

The Speed work is regimented but ME work is determined as I go along.

Phase 1 (Week 1-4) All doubles
Week 1: Green bands
Week 2: Green+Purple
Week 3: No Bands
Week 4: No Squatting Accessory work

Phase 2:(5-8) All doubles Metal Pro breifs used after week 4
Week 5: Blue bands
Week 6: Blue+Purple
Week 7: No Bands
Week 8: Access. only

Phase 3: (9-12) Doubles except week 11(singles)
Week 9: Blue+Green
Week 10: Blue+Green+Purple(Breifs plus centurion suit bottoms)
Week 11: No Bands(Singles)(briefs plus suit bottoms)
Week 12: No Squats

Phase 4: (13-16)Pre Meet(Pro breifs and Centurion bottoms)
Week 13: Blue+Purple(last week of bands)(?)
Week 14: No Bands(Heavier)
Week 15: Taking my opener
Week 16: prepare for destruction=Eat everything

After the first three weeks, It has had some promising results. When i went straight weight on week 3 my speed was phenominal and weights felt very light.

I guess we will find out the final lab experiment on Sept. 8

[andyobermann]

I would be very careful about using bands all the way up to meet time. They are VERY taxing on the CNS and can cause a big time lag in carryover to free squats.

When we were peaking up, we did a circa max phase 12 weeks out --
Wk. 1 -- 2 blues/1 green + 50% x2x3
Wk. 2 -- 2 blues/1 green + 55% x2x3
Wk. 3 -- 2 blues/1 green + 60% x2x1

The last week worked out to 600 lbs. and 600 lbs. band tension at the top (1200 at the top). We then deloaded a week (wk. 4).

It took us a good two-three weeks to recover all the way.

Following this cycle, we went into chain squats 3x3 in briefs/suit, etc...for practice -- 3 week cycle, 1 week deload (wk. 4,5,6,7)

Into singles 2 weeks (wk. 8,9)
wk. 1 95%x1x1
wk. 2 opener

Deload 2 weeks (wk. 10,11)
Meet week. (wk. 12)

It seems like by doing doubles first, it allowed us to gain some SPP towards the 3x3 work, which gave GPP and Gear practice.

The singles weeks were test weeks and gave us a really good idea of what we'd be able to hit (even though we were really overtrained).

Hope this helps some.

Andy Obermann

[Greg Crook]

I like the looks of both! bcsneed, I like that you've factored in deload weeks, but be prepared to possibly take more. Through my own experience and that of my training partners about 3 weeks total of multiple bands and it takes us 2-3 weeks to feel normal again. I wouldn't change anything but just be honest with yourself, if your warming up and your supposed to do blues and greens or whatever and that shit feels heavy as hell just in warmups then take the night off and catch the next one. You can cause more harm than good fighting through that!

Andy, I like the way you have set that up, may give it a shot myself.

Thank you both for posting these training cycles, bcsneed can't wait to see how it works out for you.

[bcsneed]

Yea I know the deloads will be necessary and like all plans there will still be a good bit of flexibility.

Andy I totally agree about not using the bands to close to the meet. If i wanna make a slight change I may drop the week 13 bands and would have over 6 weeks away from bands. I also dont plan on using quite as much band tension as the 2blues and a green. I appreciate your help.

Thanks to both of you guys.