Author Topic: Every day squatting  (Read 3025 times)

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Raptor

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Every day squatting
« on: December 13, 2010, 04:42:17 pm »
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What do you think about every day squatting for a period. My plan is to get into that in February. Basically, squat a total of 8-10 reps per day with a very heavy weight. Say 90-95%. One rep and then pause for one minute, another rep etc until I finish all my "1 rep sets" so to speak. That should make me "learn" to generate great strength voluntarily.

I want to do this about 5 days per week (Monday - Friday) with 2 days of rest. What do you thino about this? Anybody done anything similar?

LanceSTS

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Re: Every day squatting
« Reply #1 on: December 13, 2010, 09:57:06 pm »
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What do you think about every day squatting for a period. My plan is to get into that in February. Basically, squat a total of 8-10 reps per day with a very heavy weight. Say 90-95%. One rep and then pause for one minute, another rep etc until I finish all my "1 rep sets" so to speak. That should make me "learn" to generate great strength voluntarily.

I want to do this about 5 days per week (Monday - Friday) with 2 days of rest. What do you thino about this? Anybody done anything similar?

 If youre going to do a high frequency squat routine youre going to have to make sure to do plenty of prehab work, especially with your nagging injuries (from squatting etc.).  I would also ramp up to a daily max, then back off 20-40lbs and do doubles or triples for a few more sets.  I have done high frequency squatting a couple of times, one was with smolov and the higher rep ranges didnt work nearly as well for me as going to a daily max (at good bar speed), then backing down 20-40lbs and doing a few more sets of dubs and trips.  Adarq has an awesome outline in his high frequency experiment in that thread and shows what to do and what not to do so that the trial and error work is already laid out for you.  I think you can make some great progress at the point youre at currently without having to go high frequency but if you wanted to give it a shot it can definitely work well and raise your work capacity to very high levels. 

Just a couple of things that are going to become more and more important is making sure to warm up EXTREMELY well, as well as doing plenty of pre hab work after workouts and on off days.  Myofascial release and pnf stretching + tonic knee joint work (ie high rep/light weight leg curls) are invaluable during high frequency leg training blocks.
Relax.

adarqui

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Re: Every day squatting
« Reply #2 on: December 14, 2010, 12:17:54 am »
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What do you think about every day squatting for a period. My plan is to get into that in February. Basically, squat a total of 8-10 reps per day with a very heavy weight. Say 90-95%. One rep and then pause for one minute, another rep etc until I finish all my "1 rep sets" so to speak. That should make me "learn" to generate great strength voluntarily.

I want to do this about 5 days per week (Monday - Friday) with 2 days of rest. What do you thino about this? Anybody done anything similar?

 If youre going to do a high frequency squat routine youre going to have to make sure to do plenty of prehab work, especially with your nagging injuries (from squatting etc.).  I would also ramp up to a daily max, then back off 20-40lbs and do doubles or triples for a few more sets.  I have done high frequency squatting a couple of times, one was with smolov and the higher rep ranges didnt work nearly as well for me as going to a daily max (at good bar speed), then backing down 20-40lbs and doing a few more sets of dubs and trips.  Adarq has an awesome outline in his high frequency experiment in that thread and shows what to do and what not to do so that the trial and error work is already laid out for you.  I think you can make some great progress at the point youre at currently without having to go high frequency but if you wanted to give it a shot it can definitely work well and raise your work capacity to very high levels. 

Just a couple of things that are going to become more and more important is making sure to warm up EXTREMELY well, as well as doing plenty of pre hab work after workouts and on off days.  Myofascial release and pnf stretching + tonic knee joint work (ie high rep/light weight leg curls) are invaluable during high frequency leg training blocks.

x2, can't say it enough about how important warming up extremely good is, when on a high frequency squat routine.

I have plenty of experience with that raptor, what you propose would definitely work. You really learn to just go on feel day by day, throwing in rest days when needed. If you try and prescribe something with exact numbers etc, then you'd set yourself up for more risk of injury, ie, to hit a certain number when you might feel like shit. Every time I've done something like that (which i'm just now getting back into), I've definitely improved strength on the singles and improved my jumping.

The one thing that might be a problem, is your shoulders. Clusters of singles, MSEM style, kill my shoulders more than 5x10, 1x20, etc.. Unracking and re-racking really heavy singles for 8-16 total reps really makes me cringe after re-racking the weight, so it's something to keep in mind, it's actually harder on your shoulders than a few repped sets IMO.

4-5 days per week is optimal, i wouldn't go more than 5 days, those two rest days will definitely help you recover.

peace

Raptor

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Re: Every day squatting
« Reply #3 on: December 14, 2010, 07:05:21 am »
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Thanks guys!

I think one advantage of me vs you Andrew is that I'm heavier and probably have more "meat" on my back and shoulders. Not sure about strength but that should protect me a bit better, I don't know.

Any link to that high frequency experiment?

Oh and Lance, what do you mean by warm-up? Just squat warmup or general warm-up (like riding a stationary bike etc before the sets).

Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets, that would fatigue me immensly. Probably even with lower weights. And to do that every day... oh boy!

vag

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Re: Every day squatting
« Reply #4 on: December 14, 2010, 07:32:04 am »
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woot

Raptor

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Re: Every day squatting
« Reply #5 on: December 14, 2010, 10:30:50 am »
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vag

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Re: Every day squatting
« Reply #6 on: December 14, 2010, 10:41:43 am »
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http://www.higher-faster-sports.com/warmups.html



Yeah I know that article and that's what I'm usually doing.

Ah , ok!  ;D

I sent that reply because you said :
Quote
Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets...
That is what the article tells you NOT to do! :D

But then again its obvious you know it because that's what you're saying , that this warmup would fatigue you too much.
I guess you were asking if you need to do an exaggerated warmup and what you typed was that theoretical exaggerated warmup template. Or something else that im missing...
Oh well...:ninja:
woot

LanceSTS

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Re: Every day squatting
« Reply #7 on: December 14, 2010, 11:12:54 am »
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Thanks guys!

I think one advantage of me vs you Andrew is that I'm heavier and probably have more "meat" on my back and shoulders. Not sure about strength but that should protect me a bit better, I don't know.

Any link to that high frequency experiment?

Oh and Lance, what do you mean by warm-up? Just squat warmup or general warm-up (like riding a stationary bike etc before the sets).

Because if I'm to warmup using squats, say 50x10, 60x10, 80x8 and then do my work sets, that would fatigue me immensly. Probably even with lower weights. And to do that every day... oh boy!

NEVER warm up like that man, if you were going to use the weights listed that would be fine but warm up in doubles or singles, never that many reps after your first very light (bar or a little lighter) set.  The warm up sets (say for a ~315 max) would look something like this, dynamic/general warm up, jump rope, easy, low count, line hops, etc.  then the bar for 8-10 reps, 135x3, 185x1, 225x1, 250x1, 275x1, 295x1, 315x1, 325x?, etc.  Your warm up singles and doubles will give you some nice volume as well as explosive strength work at the lower end.   Dont really look at them as SOLEY warm up sets as you will be getting a solid training effect from those sets as well.  
« Last Edit: December 14, 2010, 11:16:30 am by LanceSTS »
Relax.

Raptor

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Re: Every day squatting
« Reply #8 on: December 14, 2010, 12:54:29 pm »
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Yeah I know, but you guys were saying "EXTREMELY WELL" warm-up so I figured that automatically means I need to feel pumped and "hot" (I'm pretty hot naked but I need to be dressed in the gym, gym policy).

OK, thanks for the answer :D

adarqui

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Re: Every day squatting
« Reply #9 on: December 14, 2010, 01:16:21 pm »
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Yeah I know, but you guys were saying "EXTREMELY WELL" warm-up so I figured that automatically means I need to feel pumped and "hot" (I'm pretty hot naked but I need to be dressed in the gym, gym policy).

OK, thanks for the answer :D

nononoononoonononnoon, warmup very well dynamically, you need to get increased blood flow to all of the tissues using an active/dynamic warmup, light sprints, etc.. the biggest warmup with the actual bar should be with the 45 lb bar, you could spend 4-5 sets of 10-15 etc, but after that, it's a very low volume workup.

here's the initial high frequency squat article: http://www.adarq.org/forum/performance-training-blog/old-instant-rfd-part-3-high-frequency-squat/





here's an example workup for a singles session, with the squatting itself:

Training C:
- half squat warmup: 45 @ 4x10, 135 @ 5, 185 @ 5, 235 @ 3, 255 @ 1,1 275 @ 1,1, 295 @ 1,1
- MSEM half squat: 315 @ 8 singles, 295 x 8 singles (nice depth)


pc!

Raptor

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Re: Every day squatting
« Reply #10 on: December 14, 2010, 02:45:01 pm »
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Great, I'll keep that in mind, thanks! :strong: