3 Methods To Boost Your Squat For Olympic Weightlifting
Every top weightlifter you see has a MASSIVE squat.
Here are my top 3 methods to improve your squat so you can hit big snatches and even bigger clean and jerks!
And if you want to see these methods in action, then make sure to check out my 12-Week Weightlifting Program here!
Method #1: Linear Progression To Increase Your Squat for Olympic Weightlifting
If you haven’t heard of a linear progression and you’ve been lifting for a while, you might be living under a rock.
A linear progression is one of the simplest, and most effective ways to increase your squat, especially if you are a beginner with less than a year of serious training under your belt. It’s the most tried and true method and works even for those who have lifted for a while but have never followed a program before.
But what is a linear progression?
What is a Linear Progression?
A linear progression is a method of training that involves steadily increasing weight on the bar from week to week.
This can be done in many ways but I’ve found it works best when you increase weight while also reducing the number of sets performed. You could keep the volume the same and simply increase the weight like the famous Texas Method Program, but this only works for pure beginners.
How to Use a Linear Progression to Improve Your Squat
If you want to use a linear progression in your training, here’s a few ways to do so. As a reminder, this works best for beginners who have never followed a linear progression before. More advanced lifters may benefit from something like a Top-Set Drop-Set Method.
Here’s a sample progression that I actually use in my 12 Week Weightlifting Program designed for beginner to intermediate olympic weightlifters.
Week 1: 5x8 @ 70%
Week 2: 4x8 @ 74%
Week 3: 2x8 @ 78%
Week 4: 5x5 @ 78%
Week 5: 4x5 @ 81%
Week 6: 2x5 @ 84%
P.S. If you’re wondering how I select the percentages used, it’s actually based on an RPE chart with percentages included. You can find the free RPE Percentage Chart ! use here! The strategy I use here is to go from volume with 5 sets at RPE 7, to 4 sets RPE 8, and a perform week with 2 sets at RPE 9 percentages. As you can see every week not only do the sets decrease, but the reps also decrease every 3 weeks.
Give this a try and let me know in the comments how it goes!
Method #2: AMRAP Squats for Olympic Weightlifting
The second method I use to get a HUGE squat for olympic lifting is AMRAP sets.
AMRAP sets are a great way to get more volume out of a specific training session, and I’ve found that it also helps lifters better train at or near failure, where they might normally undershoot the intended weight or reps for a set and get less benefits from it.
What Is An AMRAP Set?
AMRAP stands for “as many reps as possible”. This means that when you perform your set of squats, you’re given a prescribed weight or percentage to use, and rather than trying to hit a certain number of reps, you aim to get as many reps as possible.
It’s best not to go until absolute failure, but rather to stop at technical breakdown.
How to Use AMRAP Sets for Squats
I only recommend doing an AMRAP set of squats once a week as it can be very fatiguing. It’s also best to do an AMRAP set at the end of some other volume work. Check out the sample AMRAP Set Progression from my 12-Week Weightlifting Program below! This is the progression I used to peak the front squat in the last 3 weeks.
Week 1: 6x1 @ 85 %, AMRAP @ 85%
Week 2: 4x1 @ 90 %, AMRAP @ 90%
Week 3: 3x1 @ 90, 95, 100%
Method #3: Tempo Squats To Improve Your Olympic Lifts
The last method I use to hit a BIG squat is using tempo squats.
Tempo squats can be done in several ways, and can be incredibly effective for not only building strength, but building muscle, and improving technique as well!
What Are Tempo Squats?
Tempo squats are a variation of a normal squat that involves either pausing or slowing down the squat.
The most common use of a tempo squat is by pausing at the bottom of the squat, holding this position for 1-5 seconds, then standing back up without any of the help from the stretch reflex you would normally get.
You can also pause at different points in the squat such as halfway down and if you really want to work on that position, halfway up as well. This can be helpful for those with a serious sticking point in the squat.
But pause squats aren’t the only way to use tempo squats.
One of my favorite uses is slowing down the eccentric (lowering) portion of the squat. While a normal squat may have a 2-second eccentric, slowing this down to a 3 or 4-second eccentric is a great way to manage the total intensity used while also building strength through the entire range of motion.
Why Are Tempo Squats Good For Olympic Weightlifting?
Tempo work is AMAZING for working on your technique in your squats and pulls.
It’s easy to hide poor technique when doing full-speed reps. You must have good technique to pause or slowly lower a weight. Tempo work is also an opportunity to use lower absolute weights to reduce the fatigue on an athlete.
One good rule of thumb I use when programming tempo work is every second of tempo adds about 1% to the weight someone is capable of. So if I program a set for someone with a 4-second eccentric at 80%, this would make about the same fatigue as doing a regular set of squats with 84%. This is not an exact science as everyone responds to tempo work differently, but broadly works fairly well.
How To Implement Tempo Squats Into Your Olympic Weightlifting Program
Tempo work is amazing for the off-season and mid-season weightlifter.
This helps establish great technique for when you are ready to go heavy, such as when you peak the squat.
Tempo work can also be effective for in-season or peaking weightlifters because it lets you practice the squat patterns while offering a chance to keep loads light and not fatigue the body too much.
Here’s an example of a simple three-week progression for a 3 second pause squat…
Week 1: 4x5 @ 65 %
Week 2: 3x5 @ 65, 70, 65 %
Week 3: 3x5 @ 65, 70, 75 %
Give this a try and tag me on Instagram @calvinlackey81kg to let me know what you think!
Hopefully, this led to some lightbulb moments with your training! If you want to find out exactly how I use these methods to increase your squat for the olympic lifts, then check out my 12-Week Weightlifting Program here!
If you have any questions, feel free to leave a comment below or ask in my free discord here and you can even drop a video in the #form-checks channel for a form check!
By the way, if you want to stay up to date on new videos, articles, and events I’m doing, then subscribe to my newsletter here!