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training will also brutalize your core. So for a 3 week cycle this is what you would see.WEEK 1- 70% x 3 x 6 sets, 90% x 2 w/Reverse mini bandsPause Squats-65% x 6 x 2 sets with 3 second pausesWEEK 2- 85% x 2 x 3 sets, 95% x 1 w/Reverse Mini BandsPause Squats- 75% x 3 x 2 sets with 2 second pauseWEEK 3- 90% x 1, 92.5% x 1, 105% x 1 w/reverse mini bands, 110% x 1 w/reverse mini bands,Pause Squat-85% x 1 x 2 sets with 1 second pauseJUGGERNAUT SQUAT MANUAL54
With some dedication, and understanding of what your body needs you can fix any issues, but this wave, has helped not only me, but all of my training partners, and numerous Cube clients. If the hole is your problem, this is a good step towards your solution.JUGGERNAUT’S BRANDON LILLY GIVES YOU 5 GREAT TIPS TO HELP YOU IMPROVE YOUR SQUATThe squat is the king of lifts and Team Juggernaut is home to the kings of squatting. The authors of this article have raw squatted [email protected], [email protected] (no wraps), [email protected], [email protected], [email protected](no wraps) and [email protected] and are among the best, if not THE BEST, squatter in the World in their weight classes in the history of powerlifting.JUGGERNAUT SQUAT MANUAL55
BUILDING THE SQUAT BY BRANDON LILLYIn honor of Squat Week I am going to share with you my best squat cycle to date. The important thing when planning a cycle is to remember the same cycle WILL NOT work over, and over. You have to look at many factors in moving forward, and that is why competing is so important — you get a reference point of evaluation, and you get to determine your strengths, and weaknesses moving forward. The human body will never allow you to continuously progress in all areas, so you have to try and milk your strengths, and strengthen your weaknesses, and hope to find a happy balance that leads to PR’s.JUGGERNAUT SQUAT MANUAL56
After my meet in June where I squatted 800 lbs. I was very happy with this, but I also found glaring weaknesses, as well as identified strengths. They are as follows:STRENGTHSQuadsLower BackStabilityPower on ReversalWEAKNESSESHamstringsGlutesUpper BackMobility/Flexibility (Ease of getting down and up without compromising form)I reasoned that many of my weaknesses were due to training dominantly in squat gear. This is in no way the gears fault, but mine. I had let myself hide behind the layers of material, and it covered my weaknesses pretty well. Competing raw was going to completely expose them, so this is how I went about fixing them. I picked two meets in consecutive weekends the XPC Semi Final, and The SPF Backyard Meet of the Century. I started by mapping backwards… That is important, never JUGGERNAUT SQUAT MANUAL57
map forwards, trace backwards. Since I squatted 800, and would resume training almost immediately I based my numbers off of 780, because I feel that I could replicate a 780 at any time, and I wanted to keep my weights in check so this is what I did.
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powerlifting, Squatting, Squat, Juggernaut, safety squat bar, squat training