High Frequency Squatting

[ZackAttack]

In Starting Strength 2nd edition on page 12, Mark Rippetoe states that competitive weight-lifters squat below parallel every day using some form of the exercise, either back squats or front squats. He reiterates that they do so every training day and most programs call for 6 days per week.

Can anybody direct me to such a program? Despite repeated research online, I have only found the run of the mill 3 or at best 4 days a week routine. I would LOVE to find a routine Rippetoe is talking about - one that will allow me to squat 6 days per week

 

[danzik17]

.....why? Do you enjoy overtraining your legs just that much?

 

[ZackAttack]

its not overtraining if you are on the right exercise variation/set/weight/rep scheme. I am sure it accelerates strength gains because the competitive weight lifters do it like Rippetoe says.

 

[Gazhole]

Training 6 days a week period is likely overtraining. Training one particular exercise that much is certainly overtraining.

The amount of work, programming, and trial and error you would need to get a 6 day a week squatting program to work would neutralise any gains you got from it IMO.

You'd have to take the volume and intensity down so low it would be pointless.

Stop thinking so much about this. Just train hard three days a week and be done with it.

 

[P-funk]

In Starting Strength 2nd edition on page 12, Mark Rippetoe states that competitive weight-lifters squat below parallel every day using some form of the exercise, either back squats or front squats. He reiterates that they do so every training day and most programs call for 6 days per week.

Can anybody direct me to such a program? Despite repeated research online, I have only found the run of the mill 3 or at best 4 days a week routine. I would LOVE to find a routine Rippetoe is talking about - one that will allow me to squat 6 days per week

When did you decide that you are a competitve or elite weightlifter?

Honestly, this is an awful comparison to make. An elite athlete IS NOT a general population person like we are.

1) Elite athletes have great genetics to be elite athletes. We do not.

2) Elite athletes have better drugs.

3) Elite athletes train for a living! They don't sit at a desk. They don't go through normal days like we do. They workout, the get massage, food and other recovery techniques and then they workout some more.

The 5x5 program is about as high volume as it gets for squatting and it modulates intensity so it keeps things in check. There is really no need for you to do anything more than that. You need to set up a good program if you want to get strong. That program should include:

a) proper progressions instead of the whole "Take 5 - 225/20 but I got 9 reps"....honestly, i don't know what the hell you are trying to accomplish with that.

b) fixing your squat problems.

"Never add strength to Dysfunction." - Gray Cook

You have poor technique in the squat and deadlift and limitations in your hip mobility and ankles. Fix those problems instead of adding strength to the dysfunction. That will only come back to bite you in the ass.

Patrick

 

[HialeahChico305]

You have poor technique in the squat and deadlift and limitations in your hip mobility and ankles. Fix those problems instead of adding strength to the dysfunction. That will only come back to bite you in the ass.

Patrick

I wished I read that before, My poor form on squats has led me to a painful lower back. I'll be lowering the weight and making sure my form is perfect not only on squats, but various exercises. Its advice like yours that keeps me coming to this site and I really appreciate it.

 

[ZackAttack]

Patrick, what exercises do you recommend I practice to fix my limitations with hip mobility and ankles? Will SLDLs & Hypers help? How about Goodmornings?

With the race of 225x20, I am trying to achieve 20 reps with decent form eventually.

 

[P-funk]

Patrick, what exercises do you recommend I practice to fix my limitations with hip mobility and ankles? Will SLDLs & Hypers help? How about Goodmornings?

With the race of 225x20, I am trying to achieve 20 reps with decent form eventually.

Have you watched this video?:

OSP Blog » Trouble Shooting Your Squat

I understand what you are trying to do with the 20 rep squat, but I don't understand why you are trying to do it. Why not focus on getting strong instead of having this endurance-fest with the weight and pushing yourself to failure every week?

Patrick

 

[ZackAttack]

good stuff; you think doing toe touch squats and practicing sitting back (perhaps I can do box squats) will fix my limitations with hip mobility and ankles?

 

[P-funk]

good stuff; you think doing toe touch squats and practicing sitting back (perhaps I can do box squats) will fix my limitations with hip mobility and ankles?

Don't know. I am not 100% sure what your limitations are since i am not there. But they can't hurt!

patrick