10 week squat program
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(21 years of Oly Lifting experience)
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When we talk about fitness, leg power stands as an unwavering pillar. Be it navigating a treacherous hiking trail, challenging oneself in a functional training session, or delivering a precise kick in martial arts, the role of functional leg strength becomes palpable.
The legs aren’t just about supporting the body; they are about channeling power across an array of physical actions. This narrative serves as a detailed introduction to a comprehensive 10-week squat regimen emphasizing functional strength and potent power.
Let’s take a look at a weak template example with two Strength and Power training and one Recovery & Mobility. This schedule works best for athletes who use this squat program as an additional load of their athletic performance program in the off season phase.
How to read Olympic weightlifting training plan load
In Olympic weightlifting and strength training there is a standard form of writing planned load. Coach give a prescribtion that athletes need to do on the each training in specific way.
Let`s talke a look on certain example:
Back Squat
- 50% of max Back Squat, 1 set / 4 reps,
- 65% 3 sets / 4 reps,
- 75% 1 set / 4 reps
It means that in this specific exercise – Back Squat, athlete will do for
1 set for 4 reps on 50%, 3 sets for 4 reps on 65%, 1 set for 4 reps on 75%,
% – counts from actual 1 RM, means that if your current 1 RM 100 kg (220 lbs), athlete work 1 set for 4 reps on 50% – 50 kg (110 lbs), 3 sets for 4 reps on 65% – 65 kg (143 lbs), 1 set for 4 reps on 75% – 75 kg (165 lbs)
Day 1: Strength Concentratio
Back Squats: 4 sets x 8 reps @ 70-73% 1RM
These target the anterior core and refine squat mechanics, ensuring holistic leg development.
Step-Ups: 3 sets x 10 reps per leg
This exercise seeks to accentuate single-leg strength while instilling functional movement patterns imperative for athletes.
Single-leg Deadlifts: 3 sets x 8 reps
Apart from balance enhancement, they provide targeted attention to the hamstrings and glutes, two primary power generators in the lower body.
Goblet Squats: 3 sets x 10 reps
Through full leg activation, goblet squats centralize the essence of functional strength.
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Day 2: Emphasis on Power
Broad Jumps: 4 sets x 6 reps
Horizontal explosive power, which is indispensable in many athletic movements, gets a boost.
Tuck Jumps: 3 sets x 8 reps
They are fantastic for elevating vertical thrust and enhancing calf responsiveness – a must for athletes who rely on jumping power.
Dynamic Goblet Squats: 4 sets x 5 reps using a challenging kettlebell weight
By integrating speed into the squatting motion, athletes are prepped for movements demanding both strength and velocity.
Plyometric Step-Ups: 3 sets x 6 reps per leg
Designed for strengthening rapid force generation in unilateral leg motions, essential for sports requiring bursts of speed or power.
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Day 3: Recovery & Mobility Foam Rolling
Foam Rolling: 10 minutes, specifically concentrating on quads, hamstrings, and calves
Releasing muscle knots and tension ensures better circulation and can significantly aid in quicker recovery.
Dynamic Stretching: 10 minutes
Flexibility is a cornerstone of athletic performance. Dynamic stretching prepares the muscles and joints for the strains of intensive training sessions.
Yoga Poses Tailored for Legs: Incorporate Warrior variations, Pigeon Pose; each should be held for at least a minute.
Yoga enhances leg flexibility, balance, and aids tremendously in post-training recovery.
Recommendations for Sustained Growth
Completing the rigorous 10-week cycle ensures athletes are geared with enhanced functional strength and explosiveness. To ensure continuous improvement:
1. Cyclical Training Approach
Every 3 weeks, introduce a rotation between functional strength, power, and mobility workouts. This approach ensures muscles remain responsive and adaptive.
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2. Calibrated Incremental Loads
It’s essential to keep challenging the muscles. Aim for a weight increment of around 2-3% each week. However, the form should remain impeccable
3. Incorporate Full-body Movements
Consider exercises like farmer’s walks or sled pushes. These movements challenge the entire kinetic chain and provide a stellar boost to functional strength.
4. Rest and Recuperate
Recovery is the phase when muscles repair and grow. Ensure a mix of active and passive recovery techniques, including deep tissue massages, foam rolling, and yoga. Every fifth week, consider a deload week, reducing workout intensity to facilitate comprehensive muscle recovery.
5. Nutrition Is Key
Training should be complemented with optimal nutrition. Emphasize protein intake, stay hydrated, and ensure an ample supply of micronutrients to support muscle growth and repair.
Conclusion
A 10-week commitment to this squat-centric regimen can unlock a realm of athletic possibilities. It’s more than just building impressive quads or hamstrings; it’s about sculpting a robust foundation for holistic athleticism. More details and secrets of how to build strong anв powerful legs, you will be able to find in the LEG KILLER training program.
With a blend of discipline, hard work, and the right techniques, athletes are not just enhancing their performance but are also investing in injury prevention and long-term physical well-being. This journey is transformative; embrace each squat, jump, and stretch, and witness the elevation in functional prowess.
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Author: Sergii Putsov
Head of Sport Science, PhD
Best Results: Snatch – 165 kg,
C&J – 200 kg
Sergii Putsov, Ph.D., is a former professional weightlifter and National team member, achieving multiple medals in the 94 kg weight category at national competitions. With a Master’s degree in “Olympic & Professional Sport Training” and a Sport Science Ph.D. from the International Olympic Academy, Greece, Sergii now leads as the Head of Sport Science. He specializes in designing training programs, writing insightful blog articles, providing live commentary at international weightlifting events, and conducting educational seminars worldwide alongside Olympic weightlifting expert Oleksiy Torokhtiy.
Reviewed by: Oleksiy Torokhtiy
Olympic Weightlifting Champion
Best Results: Snatch – 200 kg,
C&J – 240 kg
Oleksiy Torokhtiy is a professional athlete boasting 20 years of experience in Olympic weightlifting. With multiple European and World titles under his belt, he has showcased his prowess in two Olympic Games (Beijing 2008 and London 2012). Upon concluding his illustrious career, Oleksiy dedicated himself to coaching. By 2022, he had conducted over 200 weightlifting seminars worldwide. He is the visionary behind an international sportswear and accessories brand known for its motto, “Warm Body Cold Mind.” Additionally, he is an esteemed author and the creator of a series of training programs and eBooks.
Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate — leave a comment below and Sergii Putsov will provide a personalized answer and insights to help you reach your goals.