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Barbell Easy strength for Squatting

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Best progress I ever made with squat was during a twice weekly split. Heavy 1/2/3 one day, lighter CAT work few days later. Squatting for me definitely takes more than it ever gives. Ended up squatting little over twice bodyweight near end of that cycle.
On the heavy day is that a 1/2/3 ladder? Sounds like a easy strength style program.
 
I'm going to say "no".

Like of other competitiveweightlifters, I squat every day, in one form or another, and practice sitting in a squat for 30 min, cumulative, every day

So, given all that...why am I saying no?

Because "Easy Strength" doesn't have enough volume to keep the pattern and flexibility necessary to get really good at squatting.

A GTG approach is much better.
That seems to be what I’m hearing as well about the volume.
Although 2 sets of 5 reps 5 days a week add up. It would be the same total volume as someone doing a 5x5 two times a week.
 
That seems to be what I’m hearing as well about the volume.
Although 2 sets of 5 reps 5 days a week add up. It would be the same total volume as someone doing a 5x5 two times a week.

I have a lot of respect for Dan John and Pavel, but neither shot putters nor combat trainers are known for needing truly excellent squats.

So a lot of the recommendations will come down to how good at squats you need to be.

Better than you are now?

Or really, really good?

As a weightlifter, I have to be really good at squats, not just in weight, but also form, depth, mobility, speed, etc.

For GPP.....nah, people don't need to do what I do.
 
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I have a lot of respect for Dan John and Pavel, but neither shot putters nor combat trainers are known for needing truly excellent squats.

So a lot of the recommendations will come down to how good at squats you need to be.

Better than you are now?

Or really, really good?

As a weightlifter, I have to be really good at squats, not just in weight, but also form, depth, mobility, speed, etc.

For GPP.....nah, people don't need to do what I do.
Just an FYI, but Dan John does Olympic weightlifting (and discus).

There are many ways to improve and/or maintain your squat. If you don't already have good squat numbers, there are even more ways to boost your numbers. But, like you say, if you are desperate to improve something specific, you should have a more specific plan.
 
I have a lot of respect for Dan John and Pavel, but neither shot putters nor combat trainers are known for needing truly excellent squats.

So a lot of the recommendations will come down to how good at squats you need to be.

Better than you are now?

Or really, really good?

As a weightlifter, I have to be really good at squats, not just in weight, but also form, depth, mobility, speed, etc.

For GPP.....nah, people don't need to do what I do.
I appreciate the honest information.
I guess for me personally I would like to continue to push my squat and make progress at a fast pace.
But I was also curious as to why many didn’t seem to agree on the easy strength style approach working well for squats.
I have to admit though any easy strength style approach mixing the minimum amount of work while still getting fast results is appealing.

Seems like I’ll be sticking with the USSR yearbook routine or Smolov for a while.
 
I appreciate the honest information.
I guess for me personally I would like to continue to push my squat and make progress at a fast pace.
But I was also curious as to why many didn’t seem to agree on the easy strength style approach working well for squats.
I have to admit though any easy strength style approach mixing the minimum amount of work while still getting fast results is appealing.

Seems like I’ll be sticking with the USSR yearbook routine or Smolov for a while.
If I were to choose what would work and not wreck me, I'd choose Easy Strength over Smolov any day of the week and twice on Sunday.
 
If I were to choose what would work and not wreck me, I'd choose Easy Strength over Smolov any day of the week and twice on Sunday.
Smolov is definitely brutal. I’ve ran it a couple times in the past. But I’ve always seen great results after running it.

How would you compare easy strength in regards to squat results to other programs you have ran if you don’t mind me asking?
 
Just an FYI, but Dan John does Olympic weightlifting (and discus).

His advice is probably fine for GPP, track and field athletes, etc.

But, as a weightlifter, I don't give his opinion on squats much gravity compared to weightlifting-specific coaches who have a strong track record at the international level in Olympic lifting, which he isn't.

But, again....most people don't need to squat like barbell athletes do, so his guidance is probably fine for non-specialists.
 
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I guess for me personally I would like to continue to push my squat and make progress at a fast pace.

What kind of squats, how long have you been squatting, and what are your squat numbers now as a % of bodyweight?

If you're an intermediate / advanced lifter, then...

"push my squat"

and this...

"make progress at a fast pace."

....are not really compatible.
 
I don't think Dan has competed in quite a long time, and it was never has main sport.

His advice is probably find for GPP, track and field athletes, etc.

But, as a weightlifter, I don't give his opinion on squats much gravity compared to weightlifting-specific coaches who have a strong track record at the international level in Olympic lifting, which he isn't.

But, again....most people don't need to squat like barbell athletes do.
The $1m question is how relevant are the approaches of elite level coaches training elite level athletes to trainees who are not elite level and never will be. Trying to train like Arnold Schwarzenegger has injured or burnt out more lifters than it has benefited. If an average ability lifter went to a professional powerlifting coach do you honestly think they'd be put on Smolov? No, they'd be pointed to something that looked a lot like Easy Strength.
 
If you're an intermediate / advanced lifter, then...

"push my squat"

and this...

"make progress at a fast pace."

....are not really compatible.
How so?

I’m 6’3 tall and squat atg over 400 pounds and front squat a little over 375lbs. Not exceptional numbers by power lifter or Olympic lifting standards but I wouldnt call them beginner numbers either.
I used to compete in local amateur Olifting meets here in tx. So I’m familiar with all the lifts I’ve also been a personal trainer in the past. But now I am older and work a demanding job so my goals have changed as far as how I approach things. Sometimes something simple like “make progress at a fast pace” and “push my squat” is exactly what I want without being too detailed for the sake of this thread.
But I suppose if I had to give more concrete goals it would be to push my front squat a little past 405lbs.
 
How so?

I’m 6’3 tall and squat atg over 400 pounds and front squat a little over 375lbs. Not exceptional numbers by power lifter or Olympic lifting standards but I wouldnt call them beginner numbers either.
I used to compete in local amateur Olifting meets here in tx. So I’m familiar with all the lifts I’ve also been a personal trainer in the past. But now I am older and work a demanding job so my goals have changed as far as how I approach things. Sometimes something simple like “make progress at a fast pace” and “push my squat” is exactly what I want without being too detailed for the sake of this thread.
But I suppose if I had to give more concrete goals it would be to push my front squat a little past 405lbs.

Because the more advanced a lifter becomes and the higher the training age, the harder it is to progress and the longer it takes.

It's one of the basic truths of resistance training.
 
Because the more advanced a lifter becomes and the higher the training age, the harder it is to progress and the longer it takes.

It's one of the basic truths of resistance training.
I understand that. Just not sure how that applies to me saying I would like to push my squat and or make progress at a fast pace. It’s all relative. But I do agree with you in that knowing a clear goal is helpful.
 
The $1m question is how relevant are the approaches of elite level coaches training elite level athletes to trainees who are not elite level and never will be. Trying to train like Arnold Schwarzenegger has injured or burnt out more lifters than it has benefited. If an average ability lifter went to a professional powerlifting coach do you honestly think they'd be put on Smolov? No, they'd be pointed to something that looked a lot like Easy Strength.

Sure.

Which is why there are so many questions about context, training age, goals, etc, etc, are needed.
 
I understand that. Just not sure how that applies to me saying I would like to push my squat and or make progress at a fast pace. It’s all relative. But I do agree with you in that knowing a clear goal is helpful.

You're at 400 lbs now.

Where do you want to get to and how fast?
 
A few years ago I included front squats in an Easy Strength program. I never front squatted much prior, and my back squat isn’t all that impressive either. I would essentially superset them with bench, then pull and hinge and go home. It worked well for me at the time, but lately my wrists don’t like the catch position so I probably won’t try it again.

I think it works well for a movement you are not that skilled at.
 
Consistency is the secret.

One can follow the super specialized squat program, and spends 5 days/week training. 3 months later they add 20 lb to their squat. That's great! Now what?

How about building the base? Dont waste time peaking, focus on getting stronger. For example. I squat 1 day per week, usually. 2 hr per week (squatting) vs many hours multiple times per week. Is it as effective? I dont know. But let's say it isnt. I bet it is at least 80% as effective. So 80% of the results with 20% of the work/effort? <Pareto's Law> . I can spend those other 4 days focusing on other lifts or other hobbies or family, etc... I know my example is an extreme exaggeration, but you get the point...

Which path is easier to adhere to and stick with? I'm not interested in a 3 month squat program. Mine is for Life. Consistency is the secret.

Regards,

Eric
 
His advice is probably fine for GPP, track and field athletes, etc.

But, as a weightlifter, I don't give his opinion on squats much gravity compared to weightlifting-specific coaches who have a strong track record at the international level in Olympic lifting, which he isn't.

But, again....most people don't need to squat like barbell athletes do, so his guidance is probably fine for non-specialists.
I think DJ probably knows as much about squat training as any other OLer. But whatever, we're getting into the weeds here. Not sure why it's even relevant.
 
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