Louie Simmons, the esteemed powerlifting coach, unveils his specialized squat training approach, meticulously crafted for athletes who squat 900lbs or more. This program, grounded in advanced periodization, is aimed at enhancing two pivotal aspects of a potent squat: speed-strength and strength-speed, essential for the upper echelons of powerlifting performance.
Speed-Strength: Building Explosive Force
Speed-strength refers to the ability to accelerate with light to moderate weights, generating explosive power. This program incorporates techniques like:
- Accelerated Eccentrics: Lowering the weight faster than natural descent using strong bands creates a powerful stretch reflex for a stronger concentric phase.
- Safety Squat Bar: This variation allows lifters to focus on speed while minimizing stress on the shoulders.
- Band Resistance: Bands provide a variable resistance, increasing load at the top of the lift and mimicking “accommodating resistance” which maximizes time under tension.
Strength-Speed: Moving Heavy Weights Fast
Strength-speed is the ability to push maximum weights as quickly as possible. This program utilizes:
- High Band Tension with Low Barbell Weight: This combination allows lifters to push hard against a significant load for a longer duration, maximizing force development.
- Box Squats: Squatting to a box ensures proper depth and a powerful eccentric phase.
A Four-Week Periodization Program
This program outlines a 12-week periodization plan divided into three phases:
- Weeks 1-4: Strength-Speed Development: This phase focuses on building strength-speed using high band tension with low barbell weight. Workouts involve 5 sets of 2 reps with progressively increasing band tension.
- Weeks 5-8: Speed and Quickness: This phase emphasizes speed by utilizing moderate barbell weight with additional band tension. Workouts involve 6 sets of 2 reps with increasing weight each week.
- Weeks 9-12: Circa-Maximal Training: This phase focuses on developing speed and explosive power near maximal weights. Workouts involve 3 different weight variations with high band tension for 4 weeks.
The Importance of Periodization
This program demonstrates the power of periodization in squat training. By strategically cycling through different training methods, lifters can address specific weaknesses, progressively overload the muscles, and ultimately reach peak performance.
Key Takeaways
- Louie Simmons’ advanced squat program focuses on speed-strength and strength-speed development.
- The program utilizes techniques like accelerated eccentrics, safety squat bar, band resistance, and box squats.
- A 12-week periodization plan outlines different phases with specific training goals.
Who is this program for?
This advanced periodization program is designed for highly trained powerlifters looking to push their squat strength and explosiveness to the next level. It’s important to have a strong foundation and consult with a coach before attempting such an intense program.
Check out our previous post about Squat Like a Champion: Forget Squatting.