Author Topic: OLD: Instant RFD Part 3: High Frequency Squat  (Read 3902 times)

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adarqui

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OLD: Instant RFD Part 3: High Frequency Squat
« on: February 21, 2010, 04:41:49 pm »
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Just moving this into the performance training section.
Pay no attention to the pure-dedication.com logos, it's adarq.org now.




Instant RFD Part III : High Frequency Squat



By: Andrew Darqui



adarqui@adarq.org




The information in this article is for educational purposes only.  I do not advise or encourage anyone to attempt to apply the information in this article.  Do so at your own risk.


In this small article I will demonstrate an EXPERIMENTAL method of stimulating performance results that last for days to weeks. The short term stimulation will result in an oscillation of peaks and valleys in performance. The peaks (or rebounds) will result in very high levels of performance. Just as effective as the peaks, the valleys will have you feeling like total crap. Depending on how long the high frequency squat routine is performed (2-4 weeks), further gains can then be realized for several weeks due to the effect of the highly concentrated loading block (high frequency squat block).

Video of a major PR i hit during high frequency squat routine below



WHAT I WOULD DO DIFFERENTLY

Before actually going into my high frequency squatting experiment (HFSE), I would like to tell you what I would do differently. This is important, because even though HFSE was a complete success, it definitely had itís drawbacks:

- Mostly upís, hard to predict downís. Due to the use of triples instead of singles, it was hard to predict exactly when I would rebound.

- Squatting DEEP and heavy nearly every day took itís toll on my hips and back.

- My squat most often felt weak, yet my performance was soaring; again this is due to the triples. At times, even though my squat felt weak, it was still actually strong. This "weak" feeling seemed to be highly psychological at times.

Iíve been experimenting with a new high frequency routine with much better success. Not only has my performance increased, but my squat has gone up with extremely low volume & no direct focus on it. I will go over this routine in a future article, but briefly this is what I am doing:

- DAY-1: Above parallel squat singles using close stance COMPLEXED with explosive/ballistic exercises - full recovery.

- DAY-2: Barbell lunge OR barbell stepup singles COMPLEXED with explosive/ballistic exercises - fully recovery.

- REPEAT UNTIL NEED FOR REST DAY

The above parallel squat singles with close stance/neutral-feet hits my hamstrings/quads very hard. The barbell lunges/stepups are used to target the glutes & hamstrings with emphasis on unilateral hip extension. Back, knees, and hip feel much better on this routine. I may only perform 1-3 max or near max singles in a session, so the volume is very low.


HIGH FREQUENCY SQUAT EXPERIMENT

This was an experiment to see how my body would react to high frequency squatting (approx 5 days per week). The idea behind this experiment was simply; if i could become adapted to squatting relatively high loads nearly every day, then just like Pavlovís dog begins to salivate at the sound of a bell, my body would begin to salivate (ew) at the thought of training. Instead, my bodyís salivation (ew) is analogous to increased neural arousal & increased force production.

Halfway through this month long experiment I became very irritable. Just the thought of squatting & the upcoming training session would send surges of adrenaline throughout my body. Squatting heavy 21 times in 30 days will do this to you. To my surprised, i recorded 10 personal bests in a 30 day period. These PBís ranged from running verticals, depth jumps, broad jumps, drop step verticals, and squat. I knew something was happening to me when I felt my warmups change. Performing my normal active-dynamic warmup seemed very springy, with effortless power. This power was expressing itself reflexively, without conscious effort. My warmup jumps also increased; normal warmup jumps were 2-3 inches higher. My squat had its ups and downs. Some days it would feel horrible, yet I would PR on a jump. Some days I would put up loads that were once difficult - very easily. By the end of the high frequency squat routine my jumping, sprinting, and squat was at itís best levels ever.

The aches and soreness I expected to get from this routine were also a surprise. The initial first week had me feeling sore, achy, and tendonitis-like symptoms in my knees. After that first week was over, I felt very good for the rest of the month. One symptom that did arise was an ache in my right hip. Deep squatting with my build tends to hit my hips and low back pretty hard. Usually itís very minor, but the high frequency squat really exacerbated this issue.


THE ROUTINE

There were only a few guidelines to my high frequency squat routine:


- Push my squat to the limit when i felt very good

- Go heavy but not max at all other times, but not heavy enough to cause further drain

- Jump for PRís off different approaches or depth jumps prior to a rest day

- Jump for PRís in running vertical jump after a rest day

- take additional rest days if I absolutely had too


So thatís it, very simple. No percentages. No true structure. This is how the routine evolved:


Sunday: warmup, try and PR on running jump, squat for submax triple, RFI/HOPS

Monday: warmup, hops, squat for submax triple, RFI/HOPS/REVERSE HYPER

Tuesday: warmup, try and PR on 1-or-2 step approach jump or depth jump from 18Ē-24Ē, squat for submax triple, RFI/HOPS

Wednesday: REST

Thursday: warmup, try and PR on 1-or-2 step approach jump or depth jump from 18Ē-24Ē, squat for max triple or single, RFI/HOPS

Friday: warmup, hops, squat for submax triple, RFI/HOPS/REVERSE HYPER

Saturday: REST


Anything in that routine could have changed based on how I felt that day, but generally thatís the structure my routine fell in to.


DATA FROM HFSE


Squatting During HFSE:


02/25/2009: 245 x 1

02/26/2009: 225 x 4

02/27/2009: 225 x 5

03/01/2009: 185 x 10 (dont do this)

03/02/2009: 185 x 10 (dont do this)

03/03/2009: 245 x 3

03/05/2009: 255 x 2

03/06/2009: 225 x 3

03/08/2009: 235 x 3

03/09/2009: 235 x 3

03/10/2009: 235 x 3

03/12/2009: 245x3 , 265x1

03/13/2009: 235 x 3

03/15/2009: 245 x 3

03/16/2009: 225 x 3

03/17/2009: 205 + 80 chain x 3, 225 + 80 chain x 1

03/19/2009: 225 + 80 chain x 3

03/20/2009: *PR* 280 x 1 *PR*

03-22/2009: 205 + 80 chain x 3

03/23/2009: 205 + 80 chain x 3

03/24/2009: CLOSE STANCE 245 x 3

03/27/2009: *PR* 285 x 1 *PR*


Various Jumping PRís during HFSE:

02/27/2009 : 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0

03/01/2009 : 2 step lead in RVJ PR: 130" touch  : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email

03/02/2009 : broad jump PR 99"

03/08/2009 : 132Ē vertec RVJ touch : PR  : http://www.youtube.com/watch?v=933pde0SvTM

03/10/2009 : 18" dj's, TIED PR, but tied it 3x. 3x10 hitting 124" each set.

03/13/2009 : 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : http://www.youtube.com/watch?v=qgdfklVEUHk

03/15/2009 : full run up RVJ PR: 132.5" : http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg

03/24/2009 : PR 18" DJ. 126" touch : http://www.youtube.com/watch?v=0efalqyxhRM


CLOSING

This experiment was a complete success in my opinion. In the strength & conditioning industry you often hear things such as:


ďOnly squat 1-2x/week.Ē

ďYou need more rest.Ē

ďThatís overtraining!Ē


Being able to achieve significant PRís while squatting 21 times in 30 days is just proof that traditional & conservatives views of performance enhancement are not the end-all-be-all. By most peopleís accounts, such a routine should have left me completely drained, overtrained, injured, and less powerful. These same people might say that in order to receive the benefits of such a routine, I would have to deload for a month or so for the concentrated strength work to yield a positive effect on my performance. This obviously IS NOT the case. By significantly increasing your work capacity, performance training can be taken to new levels; High frequency routines & the use of shock can then be applied rather safely, but with any very intense training system they do carry their risks regardless of your preparedness.

High frequency routines are very rare in the industry. This is understandable since many strength & conditioning coaches must apply a level of caution with their athleteís. With that said, I refuse to believe that the human body is so weak that It can somehow practice sport at high intensity day in and day out, yet only strength train a certain movement 1-2x/week.

When mental limitations are created, they become a reality.



PointerRyan

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Re: OLD: Instant RFD Part 3: High Frequency Squat
« Reply #1 on: December 07, 2010, 10:14:43 am »
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Wow now this opened up my mind ot a whole new level.

I mean, i thoguht nvr work the same muscles for mroe than 2times in a orw. You did it for a month and survived. I Don't get it. If this worked, whats the point of my doing 2-3 times a weeks? I mean, if i can increaes my work capacity and gain, why not?

Unless WOrking 2-3tiems a week instead of this high frequency squats gives you more improvement. Is that the case? iduno


adarqui

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Re: OLD: Instant RFD Part 3: High Frequency Squat
« Reply #2 on: December 07, 2010, 04:08:35 pm »
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Wow now this opened up my mind ot a whole new level.

I mean, i thoguht nvr work the same muscles for mroe than 2times in a orw. You did it for a month and survived. I Don't get it. If this worked, whats the point of my doing 2-3 times a weeks? I mean, if i can increaes my work capacity and gain, why not?

Unless WOrking 2-3tiems a week instead of this high frequency squats gives you more improvement. Is that the case? iduno



You're a "beginner" still that's why.. you don't have much experience at all with barbell squatting etc.. You need to get alot stronger using more simple methods, ie lifting lower two days a week and upper two days a week.. Prior to this high frequency squat experiment I was lunging with 90 lb db's in each hand at 170 lb, if that puts it into perspective. This style of lifting should only be used by trainees with a ton of experience, for a short period of time (2-6 weeks).

peace

Dreyth

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Re: OLD: Instant RFD Part 3: High Frequency Squat
« Reply #3 on: December 09, 2010, 08:26:26 am »
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It's kinda true I mean... during last basketball season, I was doing maximal sprints and jumps Mon thru Fri due to basketball practice or games, and I was also squatting heavy as possible with 4x7 and hitting PR's about 7 weeks in a row. Holy shit. I went from like 245x7 to 290x7
I'm LAKERS from The Vertical Summit

adarqui

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Re: OLD: Instant RFD Part 3: High Frequency Squat
« Reply #4 on: December 09, 2010, 06:30:27 pm »
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It's kinda true I mean... during last basketball season, I was doing maximal sprints and jumps Mon thru Fri due to basketball practice or games, and I was also squatting heavy as possible with 4x7 and hitting PR's about 7 weeks in a row. Holy shit. I went from like 245x7 to 290x7

ya i remember, it was PR city for you.

nice post, thanks.

pc

austrian87

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Re: OLD: Instant RFD Part 3: High Frequency Squat
« Reply #5 on: December 12, 2010, 05:06:03 pm »
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only one set ME each day?
or are you doing 3 sets?