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The Problem (with other programs)
I had a problem. I was working out hard on a regular basis, but my squat max had not gone up in a year.
I had done other squat cycles before, many of them being based off the best squatters and powerlifters in the world.
Yet, I wasn’t an elite powerlifter (I’m a Functional Fitness Competitor) so why would I use their squat protocol. It made no sense.
I set out to fix the issue; creating a program that was simple: 3 Days per Week.
The idea was simple. It would focus on increasing intensity, volume and the variety of exercises executed.
Rather than just back squatting, I would also focus on front and overhead squats along with accessory exercises.
The 3 Days looked like this…
Monday: Max Effort (full movement, neurological reps)
Wednesday: Max Load (partial movement, strength reps)
Friday: Max Speed (banded for speed, then volume reps)
For me, this squat cycle resulted in a 30-lb improvement in my back squat in just 8-weeks.
See what it can do for you!
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