4 Ways to Increase Your Squat Results

Author: Vasiliy Roldugin - coach and Master of Sports in Powerlifting.
2014-11-01

As is well known, in powerlifting, the overall result demonstrated by the athlete at competitions is crucial. However, this result doesn't come from nowhere; it is composed of the results of three competitive lifts:

This is why all lifters strive to improve their performance in each of these lifts, thereby increasing their total score in the three-lift competition.

This exercise is not only the most energy-consuming and complex in terms of coordination in competitive powerlifting but also the first in the competition program. For this reason, a successful and high-performing squat not only lays the "cornerstone" for the final total score but also sets the overall mental tone for the athlete’s subsequent efforts.

Therefore, I propose to approach increasing your results in this exercise comprehensively and pay attention to the following aspects:

Technique Execution

A lot of articles have been written about the correct technique of competitive squatting from both theoretical and practical perspectives. Still, I would like to clarify that there is an ideal technique from a biomechanical standpoint. It can be observed only in diagrams and among five or six elite powerlifters in the world. Then there is individual technique. This refers to the method of performing the exercise developed based on ideal biomechanical characteristics while considering the individual features of a particular athlete.

This is why, if you are experiencing difficulties increasing your squat results, focus first on your technique for this lift. It’s possible that making small adjustments "tailored to you" could enhance your performance. I have experienced this in my practice.

Squat Placement in Training Microcycles

When discussing the average duration of a microcycle specifically for squats, it ranges from 7 to 14 calendar days. Most athletes recover within 7-10 days. How you structure your competitive squat within these days will determine your ability to reach a new level of physical fitness.

Generally, I recommend my athletes place squats first on the heavy load day for this exercise (the first day of the microcycle) and second on the lighter load day (the fifth day of the microcycle). This is based on the assumption that your microcycle consists of 7 days. This way, you achieve both maximum output from the athlete during training and good recovery afterward amidst loads from other exercises.

Changing Load During Training Periods

It’s no secret that it is impossible to constantly progress by linearly adding kilograms to the bar and to the total score in the three lifts. That’s why I divide the entire training process for my athletes into periods. I have four periods:

• General preparation,
• Preparation,
• Pre-competition,
• Competition.

Depending on the period, we plan the load for all powerlifting exercises, including the squat.

In the general preparation period, the load is more extensive. In practice, this means 4-5 sets of 8-10 repetitions with a load of 60-70% of the maximum (the maximum weight for one repetition). This mode allows you to work on technique and incorporate additional training methods.

In the preparation period, the training volume decreases. We still have 4-5 sets, but now with 6-8 repetitions at 70-80% of the maximum weight. As a result, we can expect a gain in muscle mass and strength enhancement.

During the pre-competition and competition periods, the training volumes in squats become quite low. In my training plans, this usually translates to 4-5 sets with repetitions ranging from 5 to 1, using weights of 80-95% of the maximum. Ultimately, we focus solely on increasing strength indicators.

Overall, this approach allows for comprehensive work on squat technique and the muscle groups and systems responsible for performance in this exercise.

Exercises to Improve Squat Performance

First and foremost, these are special preparatory and general preparatory exercises.

Special preparatory exercises incorporate specific components of the competitive exercise and primarily serve to refine the technique of the main movement. Moreover, they are often performed with loads up to 110-120% of the maximum, which additionally develops strength.

For squats, this can include partial squats, bottom-up squats, pauses during squats, and so on.

General preparatory exercises aim to enhance conditioning and strength in the muscles and muscle groups involved in the competitive movement, both as primary movers and as secondary stabilizers.

In terms of enhancing sports performance in squats, I would draw your attention to:

Conclusions

1. To improve athletic performance in squats, review your technique for performing this exercise and make necessary adjustments.

2. Determine your body’s recovery speed after heavy squat loads. This will define your microcycle for this exercise.

3. Perform squats no more than twice in the microcycle you establish. Make sure to position squats as the first exercise on heavy load days and the second exercise on lighter load days.

4. Use various ratios of barbell weight to repetitions depending on the training period.

5. Expand your set of methods for enhancing performance in squats and apply them according to your preparation period.

I hope you understand that there are a multitude of resources in powerlifting that allow you to enhance your squat performance without "killing" your body with high-intensity and high-volume loads, and importantly, without halting your overall development in competitive exercises.