Westside Barbell, renowned for its champion powerlifters, uses a unique periodization approach to squat training. This blog post dives into their program, focusing on intensity loading for the squat exercise.
The Pendulum Wave: A 3-Week Cycle
The core of the program is a three-week “pendulum wave” that progressively increases intensity. Here’s how it works:
- Box Squat Focus: Squats are performed on a box at 50-60% of your competition max weight.
- Accommodating Resistance: Use chains to create variable resistance, increasing the weight as the lift progresses.
- Example Cycle: Over three weeks, the weight increases slightly while reps decrease (e.g., Week 1: 12×2 with 405lbs + 80lbs chain, Week 3: 10×2 with 480lbs + 80lbs chain).
Strength-Speed and Speed-Strength Work
The program also incorporates specialized phases for strength-speed and speed-strength development:
- Slow Work/Strength-Speed (90%+): Use jump-stretch bands to apply extreme weight at the bottom of the squat, exceeding 100% of your 1RM.. This phase focuses on slow, controlled movements.
- Pure Strength-Speed: This two-week cycle uses bands for 65% of the total load and barbell weight for the remaining 35%. Focus is on explosiveness.
- Speed-Strength/Explosive Power: Here, the focus shifts to lighter weights (40% barbell weight) with added band tension (25%) for explosive power development.
Circa-Maximal Phase: Preparing for Competition
As the competition nears (5-7 weeks away), the program transitions to a circa-maximal phase:
- Four-Week Pendulum Wave: Similar to the initial cycle, but with higher intensity (47-52% of 1RM) in the first three weeks, followed by band tension for accommodating resistance.
- High Intensity and Rest: This phase utilizes high intensity (90-100% of 1RM) with long rest periods (60 seconds) to maximize muscle fiber recruitment.
- Prioritizing Recovery: To manage fatigue due to high intensity, you might skip core exercises every other week.
Key Takeaways
- Westside Barbell’s squat program utilizes a structured periodization approach with a focus on accommodating resistance.
- The program cycles through different phases targeting strength-speed, speed-strength, and circa-maximal training.
- High intensity is balanced with strategic rest periods for optimal results.
Who is this program for?
Advanced powerlifters with a strong foundation should use this squat training program under a coach’s guidance. The high intensity requires careful monitoring and adjustments to prevent injury.
Check out our previous post about Explode Your Squats: Advanced Periodization for Powerlifters.