Hitting Backsquats 3 times in a 9 day cycle too much?
Here is my current cycle. (Supp weights aren’t always in there)
CNS
Tempo/core
Rest
CNS
Supp weights
Tempo/core
CNS
Tempo/core
Rest
I was thinking about how to break up the weight portion (lower body (legs) portion of weights) of my three speed sessions. Here is what I was thinking…
Speed1
backsquats 4 sets
Good mornings 3 sets
rev leg press/hip extensor 3 sets each
Speed2
backsquats 3 sets
snatch grip deads 3 sets
rev leg press/hip extensor 3 sets each
Speed3
Backsquats 3 sets
powercleans 3 sets
rev leg press/hip extensor 3 sets each
Your thoughts appreciated If you think that is too much I might swap in front squats into speed2/weights2 using slightly lighter weight but still moving the weight explosively. Speed1 would be the heaviest of the three workouts in terms of squat poundages.
Are you asking if doing squats every CNS day is too much or are you asking if the volume is too great?
Are you in your competition period (maintenance weights) or in a max strength cycle?
Generally I don’t think doing squats every time you lift is a problem, especially if you are following a low rep/high set routine.
As far as the volume, I guess that depends on how well you are recovering. If your speed and lifts are going up, then you are probably doing something right. However remember that your routine will not be static. You should organize your training to focus on different aspects at different times. For example, you may do this “3 in 9” cycle for three weeks, then deemphasize strength training whle you peak up your speed or plyo work.
I was curious if anybody thought it was too much weight and/or volume or if I should take one of the speed workouts as a speed/plyo workout and not do weights at all on Speed3.
I am in a 3-1-3 strength phase but am planning a slight taper for a meet this weekend. (My first 100 meter in several years!)
I hit a couple of PR’s in squat a couple of weeks ago but my last workout I felt fairly weak in squat but did really well with snatch grip deads and cleans…
100kg (225) for 2x2 on powercleans. 145kg on snatch grip deads for triple.
Also what are your thoughts on Front squats? I was thinking about subbing front squats in place of backsquats on the days I perform snatch grip deads.
I was curious if anybody thought it was too much weight and/or volume or if I should take one of the speed workouts as a speed/plyo workout and not do weights at all on Speed3.
I would keep the weights in every session and just adjust the volume. “Do less more often rather than more less often.”
I hit a couple of PR’s in squat a couple of weeks ago but my last workout I felt fairly weak in squat but did really well with snatch grip deads and cleans…
100kg (225) for 2x2 on powercleans. 145kg on snatch grip deads for triple.
Sounds like good instincts. If you feel that you aren’t getting anything from squats, then by all means substitute a different lift that hits the same basic muscle groups.
Also what are your thoughts on Front squats? I was thinking about subbing front squats in place of backsquats on the days I perform snatch grip deads.
I’m not a big fan of front squats because I find that it is difficult to generate the levels of intensity (gross load) that you can get with back squat and deadlift. That said, I do them once in a while. Combining them with snatch grip deadlifts is a reasonable comb since the snatch deadlifts are tough on the lower back while front squats are less so than back squats. However, why not just do the snatch grip deadlifts and stop there? Add a few extra sets if you feel like you have extra energy.
Remember, the idea isn’t to do as much as possible to get results. It is better to do as little as possible to get results. I learned this the hard way over many years…
I hear what your saying! I was a rabid overtrainer for many years! (Due to my own ignorance and that of my coaches LOL!)
I am a little hesitant to up the volume of snatch grip deads due to the increased lower back recovery time. I am afraid if I went with another set or two of snatch grip deads I wouldnt get as much out of my squat workout the next speed day.
I might try that though. It may not be bad doing 5 sets of snatch grip deads and not perform squats at all on that day.
If you think that is too much I might swap in front squats into speed2/weights2 using slightly lighter weight but still moving the weight explosively. Speed1 would be the heaviest of the three workouts in terms of squat poundages.