From Dr. Verkhoshansky
1st day
Barbell squats (90%) 2-4 x 5. Rest is 4-5 min between sets and 6-8 min between series.
Barbell squats (80%) 2-3 x 10-12. Rest is 2 min between sets.
2nd day
Barbell squats (93-95%) 2-4 x 3. Rest is 4-5 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest is 2-3 min between sets.
3rd day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (85%) 2 x 8 (+2-3). After completion of the last repetition in the squat with the weight at 85%, it is necessary to do 2-3 additional repetitions. Rest between sets is arbitrary.
4th day
Barbell squats: (80%) 1 x 10, (90%) 1 x 5, (90-93%) 1 x 2
The series are repeated 2-3 times with 4-5 min rest between sets and 6-8 min rest between series
5th day
Barbell squats (93-95%) 3-5 x 2-3. Rest is 4-6 min. between sets and 6-8 min. between series
Barbell squats (80%) 3-5 x 8-10. Rest between sets is 2-3 min.
6th day
Barbell squats (70%) 1 x 12, (80%) 1 x 10, (85%) 1 x 7
The series are repeated 2-3 times. Rest is 8-10 min in between series and 5-6 min between sets.
7th day
Squat jumps with the bar (40%) 5 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.
8th day
Barbell squats (85-90%) 4-5 x 1-3 using the interval method
In the interval method it is possible to execute one series of several sets consisting of 1-2 repetitions using a heavy weight (85-90%) and with limited rest pauses. At the end of the series, the number of repetitions decreases and the duration of rest pauses increases. For example, in the first set of 3 repetitions the rest pause is 30-40 seconds; in the second set of 2-3 repetitions the rest pause is 40-60 seconds; in the third set consisting of 1-2 repetitions, the rest pauses is 60-90 seconds and in the in the 4th set there is one repetition.
9th day
Squat jumps with the bar (40%) 8 x 8 (2) Rest interval between sets is 60 sec and 8-12 min between series.
10th day
Barbell squats (95%) 4-5 x 1-3 using the interval method (See 8th day program)
11th day
Depth jumps (0.75 m.) 2 x 10, (1.10 m.) 1 x 10. Rest interval between sets is 10-12 min.
Jump out of squat with bar (40%) 8 x 10 (6). Rest interval between sets is 60 sec and 10-12 min between series.
12th day
Depth jumps (0.75 m.) 2 x 10 and (0.10 m.) 2 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 6 x 8 (2). Rest interval between set is 30 sec and 8-12 min between series.
13th day
Depth jumps (0.75 m.) 3 x 10 and (0.10 m.) 1 x 10 Rest is 8-10 min between series…
Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 60 sec and 8-12 min between series.
14th day
Depth jump (0.75 m.) 4 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 8 x 8 (2). Rest interval between sets is 30 sec and 8-12 min between series.
15th day
Depth jumps (0.75 m.) 2 x 10 and (1.10) 2 x 10. Rest interval is 8-10 min between series…
Squat jumps with bar (40%) 6 x 10 (2). Rest interval between sets is 10 sec and 8-12 min between series.
16th day
Depth jumps (0.75 m.) 2 x 1 and (1.10m.) 2 x 10. Rest is 6-8 min between series.
Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 30 sec and 8-12 min between series.
17th day
Depth jumps (1.10 m.) 4 x 10. Rest is 8-10 min between series.
Squat jumps with bar (40%) 8 x 10 (2-3). Rest interval between sets is 10 sec and 8-12 min between series.
18th day
Depth jumps (0.75 m.) 4 x 10. Rest, 8-10 min.
Squat jumps with bar (40-%) 10 x 10 (2-3) Rest interval between sets is 30 sec and 8-12 min between series.
19th day
Jumps on to a box (0.4-0. 5 m.) 4 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-12 min.
20th day
Depth jumps (1.10 m.) 4 x 40. Rest is 8-10 min.
Squat jumps with bar (40%) 10 x 10 (2). Rest interval between sets is 10 sec, between series is 8-12 min.
21st day
Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.
Squat jumps with bar (40%) 10 x 10 (2-3). Rest interval between sets is 10 sec, between series is 10-12 min.
22nd day
Jumps on to a box (0.5-0. 6 m.) 6 x 40 (2). Rest interval between sets is 3-4 min, between series is 10-15 min.
23rd day
Depth jumps (1.10 m.) 10 x 10 (2-3). Rest is 8-10 min between series.
Squat jumps (40%).Rest interval between sets is 10 sec, between series is 8-12 min.
24th day
Depth jumps (0.75 m.) 4 x 10. Rest is 8-10 min.
Jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.
25th day
Jumps on to a box (0.7-0.8 m.) 5 x 50 (3) Rest interval between sets is 2-3 min, between series is 10-15 min.
26th day
Squat jumps with bar (40%) 10 x 10 (3-4) Rest interval between sets is 10 sec, between series is 10-15 min.
27th day
Jumps with bar (40%) 10 x 10 (3-4). Rest interval between sets is 10 sec, between series is 10-15 min.
28th day
Jumps on to a box (0.7 – 0.8m.) 6 x 50 (3) Rest interval between sets is 2 min, between series is 10-15 min.