8-10 weeks to get squat up?

[filthy03]

I'm sorry if I posted this in the wrong spot but I seem to never get any help in the sports training section. Since you guys do this for a living I thought you could give me an idea. Basically just like the title states I have 8-10 weeks to get my squat up as much as possible. The only thing I have in my schedule is a soccer game at night once a week. I would like to be kind of fresh for the game but if it really slows down my squat strength than I can deal with that. I can currently squat 1.6x my bodyweight below parallel. 5'9" 158lbs and a 255-260lb squat. Thanks

[rdferguson]

I'll give you two options.

1. Texas Method. You're at about the strength level recommended to use this style of training. It has a volume day at the start of the training week (normally 5x5 at the same weight, although this can be varied), a recovery day wid-week, and then an intensity day at the end of the training week, in which you attempt an new PB somewhere in the 1-5 rep range. Then you get two days off and start it all again. Traditionally this is done Mon/Wed/Fri, but it doesn't matter, so long as you stick to volume/off/recovery/off/intensity/off/off/repeat. I'd align your lifting schedule so that soccer is on your recovery day or the day after intensity day. Typically the Texas Method is done with 5x5 on Monday and 1x5 on Friday, with Monday's workout being at about 80% of the weight used on Friday, and attempting to add 5lb/week onto both days. So, if your 1RM squat is about 260lb, then you'll probably start with about 180lb for 5x5 on volume day and 220lb for 1x5 on intensity day. Next week, 5x5x185lb/1x5x225lb. Week after, 5x5x190lb/1x5x230lb, etc etc. Adjust those numbers according to your abilities...you might start a little lower or a little higher, depending on what you're capable of.

2. 10-wk peaking cycle. A lot of strength athletes do cycles along these lines that last somewhere between 8 and 16 weeks. Start with 60%1RM for 3x10, and add weight each week.

Weeks 1-2: 3x10
Weeks 3-5: 3x8
Weeks 6-8: 3x5
Week 9: 3x3
Week 10: test max

So, first week I'll recommend about 3x10x150lb. Next week, 3x10x160lb. Next week, 3x8x170lb. Next week, 3x8x180lb. Keep going.

[filthy03]

I'll give you two options.

1. Texas Method. You're at about the strength level recommended to use this style of training. It has a volume day at the start of the training week (normally 5x5 at the same weight, although this can be varied), a recovery day wid-week, and then an intensity day at the end of the training week, in which you attempt an new PB somewhere in the 1-5 rep range. Then you get two days off and start it all again. Traditionally this is done Mon/Wed/Fri, but it doesn't matter, so long as you stick to volume/off/recovery/off/intensity/off/off/repeat. I'd align your lifting schedule so that soccer is on your recovery day or the day after intensity day. Typically the Texas Method is done with 5x5 on Monday and 1x5 on Friday, with Monday's workout being at about 80% of the weight used on Friday, and attempting to add 5lb/week onto both days. So, if your 1RM squat is about 260lb, then you'll probably start with about 180lb for 5x5 on volume day and 220lb for 1x5 on intensity day. Next week, 5x5x185lb/1x5x225lb. Week after, 5x5x190lb/1x5x230lb, etc etc. Adjust those numbers according to your abilities...you might start a little lower or a little higher, depending on what you're capable of.

2. 10-wk peaking cycle. A lot of strength athletes do cycles along these lines that last somewhere between 8 and 16 weeks. Start with 60%1RM for 3x10, and add weight each week.

Weeks 1-2: 3x10
Weeks 3-5: 3x8
Weeks 6-8: 3x5
Week 9: 3x3
Week 10: test max

So, first week I'll recommend about 3x10x150lb. Next week, 3x10x160lb. Next week, 3x8x170lb. Next week, 3x8x180lb. Keep going.

Wow thanks so much for that information! I know about the texas method and I was thinking about doing that actually but I was curious about the soccer game and placing that in the schedule. Couple questions if you don't mind. How do you reccommend working up to that 1x5 on friday? Is it like a westside style where I add weight and keep on doing so until I try that final 1x5 and then i'm done for the day. You mentioned soccer on either recovery day or intensity day but I am curious what day do you think I would be at my freshest? Thanks so much once again.

[ericzimmerman34]

I've along with clients snd friends have always had great results with the 5x5 method. Start somewhat light and try to add ten lbs each Friday. Monday is the same work out as Friday and Wednesday is an active recovery day. For M and F I do 5x5 of squats, bench, and bent over rows. On Wednesday I do 3x12-15 front squat or dead lift, weighted pull ups 3x6 and incline press 3x12-15. This is just my own variation that's worked great for me.

[RevolutionFF]

What is your training history? How long have you been training for?

[rdferguson]

Wow thanks so much for that information! I know about the texas method and I was thinking about doing that actually but I was curious about the soccer game and placing that in the schedule. Couple questions if you don't mind. How do you reccommend working up to that 1x5 on friday? Is it like a westside style where I add weight and keep on doing so until I try that final 1x5 and then i'm done for the day. You mentioned soccer on either recovery day or intensity day but I am curious what day do you think I would be at my freshest? Thanks so much once again.

I don't know how the westside guys warm up exactly. I'd warm up for Friday's 1x5 the same way I'd warm up for Monday's 5x5: start with the empty barbell and do a set of 10; add 20-45lb and do a set of 5; add 20-45lb and do a set of 3; add 20-45lb and do a single; keep doing singles and adding 20-45lb until you reach your working weight. So, for 1x5x225lb, you'd maybe do some bodyweight squats and stretching, then 10x45lb, 5x90lb, 3x135lb, 1x180lb, 5x225lb.

I recommended you do soccer on either recovery day or the day after intensity day, because those are the two days of the week when you'll be at your freshest and least likely to ruin the program.

[Footballa_19]

These have all been great methods so far. Here's what my personal preference is. If your hips can handle it. 3x20 at 125% bodyweight. Start there with 5 min rest periods. Trust me, if you can tough it out it is totally worth it. I have seen huge gains in my squat strength when doing these 3-4 times a week. Just my 2 cents