How to Design a Squat Program | JTSstrength.com
40:58
YouTubeJuggernaut Training Systems
How to Design a Squat Program | JTSstrength.com
Chad Wesley Smith presents a step by step guide of how to design effective squat training programs by individualizing volume, frequency, exercise selection and progression strategy for each lifters needs. Try the JuggernautAI App for 2 weeks FREE at https://www.juggernautai.app/ How to Design A Bench Press Program: https://youtu.be/kPvdKkKcIf0 ...
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Replying to @shelbyinSD Smolov Squat Program • Start with a true 1RM back squat • Everything is calculated off that number • Squat 4-5days/week • If I only had time to squat, that’s all I did Base (3 weeks) Week 1 Day 1: 4×9 @ 70% 1RM Day 2: 5×7 @ 75% 1RM Day 3: 7×5 @ 80% 1RM Day 4: 10×3 @ 85% 1RM Week 2 Add 20 lb to every working set from Week 1 Same reps, same structure Week 3 Add another 10 lb (total 30 lb from Week 1) Same reps, same structure • Percentages stay the same - only load increase
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Replying to @shelbyinSD Smolov Squat Program • Start with a true 1RM back
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