Dr. Squat - Dr. Fred Hatfield

Jay, the science of peaking for competition has not progressed one iota from where it was back in my day.

I'd do the same darn thing that I did back then!

If I were still lifting today, BET that there'd be a better way! I'd have found it! Where are you folks?????

I HATE that I have to say this!!!!!!

EXAMPLE OF A FORTY DAY "QUICK PEAK" CYCLE FOR ATHLETES WISHING TO BREAK THROUGH A PLATEAU IN THEIR SQUAT

WARMUP GOING FOR THE INCREASE

% Max X Reps/Sets/Weight % Max X Reps/Sets/Weight
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DAY 1 80% X 2/3 560 85% X 3/5 595

DAY 5 80% " 565 85% X 4/5 600

DAY 10 80% " 570 85% X 5/5 605

DAY 15 80% " 575 85% X 6/5 610

DAY 20 80% " 580 90% X 2/3 650

DAY 25 80% " 585 90% X 3/3 660

Eliminate all assistance exercises after this date...
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DAY 30 80% " 590 95% X 2/3 700

DAY 35 80% " 595 100% X 2/3 740

DAY 40 30%, 50%, 90%. 100%
or one rep each as a warm-up

105% x 1/1 775

For the sake of illustration, I've assumed a starting max of 700 lbs. in the example program above; you must begin with your own current maximum.

Each workout sees an increase of 5 pounds in your strength level. This is arbitrary, and will vary from athlete to athlete. The easiest way to estimate your strength increases from workout to workout is to:
1. Add 5 percent to your best all-time squat;
2. Multiply this amount by .80 (80 percent);
3. Assume a 2 1/2 percent increase in your 80 percent level for each successive squat workout;
4. Based on successes (or failures) in performing the required number of reps, you can "fine tune" your strength increase for the next workout.

Thankyou