In 1971
I broke
Tony Fratto's
Junior National
squat record
with a 565.
The next
year, in
Dan Dewelt’s
Powerlifting
News, I
made the
Top 10 by
squatting
540 and
totaling
1540. I
never dreamed
of squatting
800, let
alone 900,
because
a dream
is just
a dream.
Through
constant
experimentation
at Westside
Barbell,
we have
had 24 800
squatters,
six over
900 and
one 1010,
by the incomparable
Matt Dimel.
Speaking
of Matt,
this is
where the
journey
began. I
will discuss
how technology
has changed
an 800 squat
from a shot
in the dark
to almost
a joke.
Enjoy the
journey,
but use
only the
method described
later (with
bands).
Our methods
have evolved
since Matt’s
time.
Matt was
the first
to squat
800 at Westside.
He accomplished
this by
using a
method of
box squatting
at four
levels per
workout.
After warming
upon a box
4 inches
above parallel,
we did a
single that
was about
100 pounds
more than
a contest
best. Then
we would
drop 50
pounds and
squat 2
inches lower,
by taking
out boards,
and do a
single.
Then we
would again
drop 2 Inches
more. Now
we would
be at parallel.
We could
do 50 pounds
more at
a meet than
we could
box squat
at parallel.
(For example,
I did a
600 parallel
box, 630
at a meet
with no
equipment
in 1973
at 181;
630 parallel
box, 680
at a meet
with junk
equipment
in 1978
at 198;
705 parallel
box, 765
at a meet
in 1980
at 220.)
Then we
would go
2 inches
below parallel
for 1-3
sets of
1 rep. This
type of
squat training
stopped
in 1983
after I
suffered
a second
fracture
of my fifth
lumbar vertebra.
We realized
that a better
method must
be used
or others
would suffer
severe injuries.
In addition,
we noticed
that we
were very
slow but
had no idea
why.
We found
the answer
from men
we had never
heard of
before:
Verkhoshansky,
Siff, Zatsiorski,
Ozolin,
Baroga,
Komi, Vorobyev,
Medvedev,
Bompa. But
the first
name without
a face was
A. S. Prilepin.
He had done
extensive
research
on loading,
both intensity
and volume.
I had never
considered
such things,
nor had
anyone else
at the Club,
but I found
very quickly
that this
was the
key to everything.
We learned
the value
of the relationship
between
force and
velocity,
how to build
speed strength
and strength
speed, and
how to control
proper volume
at any level.
After my
back injury
healed,
I resumed
training,
but no more
progressive
gradual
overload.
Now we would
use one
weight per
workout
because
the data
showed that
there is
a correct
weight percent
to train
with on
the dynamic
day. We
started
the cycle
with 70%
of our 1
rep max
on week
1 and went
up to 80%
by the end
of the cycle.
We did multiple
sets of
2 reps,
aiming for
maximal
force production
(think speed).
Progress
in the group
started
once again.
The more
lifters
I introduced
to the system,
the lower
the percent
of a 1 rep
max used
became.
Billy Masters
and Angelo
Berardinelli
were using
60% of a
1-rep max
and were
making progress.
So we tried
it. A few
years ago,
Todd Brock,
Kenny Patterson,
and Eskil
Thomasson
made 804
quite easily
by using
405-480
for 12-10
sets of
2 reps.
An 800 squat
was becoming
routine
among our
lifters,
but we didn’t
stop there.
Vladimir
Zatsiorsky
and others
frequently
talked about
accommodating
resistance
(which is
using special
means to
account
for increased
leverage
as you stand
up). By
attaching
chains to
the bar,
the load
could be
regulated
to accommodate
resistance.
As the bar
is lowered,
the ends
of the chain
pile on
the floor
and the
weight is
reduced,
enabling
one to start
the bar
up quickly.
As the concentric
(raising)
phase is
completed,
all the
chain weight
returns
to the bar.
The body
can handle
much more
weight at
the top
of the movement
because
of improved
joint angles.
The use
of chains
moved our
average
squat to
the mid
800’s.
But what
was more
astounding
was that
we were
taking mid
500 squatters
into the
800’s
in 2 years.
Dave Williams
of Liberty
University
asked me
to do some
work with
large, strong
rubber bands
made by
Jump Stretch
Inc. The
bands had
some added
advantages
we never
dreamed
of. First,
they accommodate
resistance
more effectively
than chains.
The resistance
is evenly
added to
the bar
as you stand
up (i.e.
progressive
concentrics).
Also they
provide
accelerated
eccentrics
(quick lowering).
This is
great for
reversal
strength,
but can
cause tremendous
soreness
(sometimes
called delayed
onset of
muscle soreness,
DOMS). With
accelerated
eccentrics
and progressive
concentrics,
this method
is phenomenal
for speed
strength
and strength
speed, depending
on how much
resistance
is added
by the bands.
A higher
percent
of weight
and a lower
percent
of band
tension
results
in speed
strength.
A high percent
of band
tension
and a lighter
weight results
in strength
speed. We
have found
a combination
that has
five men
at Westside
squatting
in the 900’s.
Science
must play
a large
role in
the development
of special
strength
if you are
to be successful.
It is the
central
nervous
system that
must be
addressed.
The bands
not only
accommodate
resistance
but also
increase
muscle tension
and almost
completely
eliminate
the deceleration
phase.
All squat
workouts
are performed
with bands
at Westside.
The 900
squatters
maintain
an 810 squat,
or 90% of
900, by
using 405-455
with added
band tension
of 200 at
the bottom
(on the
box) and
260 at the
top. A 900
squat requires
260 pounds
of band
tension
at the bottom
and 375
at the top
for 6 sets
of 2 reps.
The speed
day must
be accompanied
by a maximal
effort day
3 days later.
Both days
require
core lifts
and special
exercises.
The Chinese
say that
you can
give the
keys to
the universe
to a million
men and
only one
will open
the door.
Be the one!
-Louie
Simmons
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