Squat Club

Squat Club 🏋️

How To Become A Top 1% Squatter & Unlock New Levels Of Athletic Excellence

Squatting is a great way to develop athleticism, an elite physique and character.

If you can squat big weights you have the foundation to jump high, lift big weights and you will have good body composition and neural drive.

All other movements should be in proportion to your squat according to the ATG Principles.

Drive the squat UP!

Take the rest of the body with you.

Contents

#1 Rules For Better Squats

#2 Squat Everyday Encyclopedia

#1 Rules For Better Squats

#1 Prepare The Legs - Stop Squatting Through Pain!

Squats always bothered my knees and I often squatted above what my back was ready for.

Squat Club is about squatting daily... for life.

Squat More by squatting without significant pain.

Here is my magic formula that transformed me from Squat = Pain to Squat = Pleasure.

Get a pain free pump in the quads. Reverse Sleds, Step-ups, Romanian Rhythm Squats (not maximal), Backwards walking on a hill or Running backwards, Spanish squats, . Some of these will be too demanding if your quads are in pain.

Get a light pain free stretch (ATG Split Squats, bottom of the sissy squat, couch stretch…)

Squat

#2 There Is No One Type Of Squat!

For athleticism and longevity the full “leave a stain” style squat that Poliquin called for is still king.

Can we benefit from heavy partial squats? Sure. Bands, chains, pins all provide more top position strength.

Can box squats bring up the posterior chain and recalibrate what “heavy” feels like? 100%.

Pistols, shrimps, dragon squats, jumping squats… all great.

Let’s Squat More.

#3 Bigger Squats = Bigger Everything

John Broz is a well known Olympic lifting coach who you can learn more about in the guide. He didn’t let his star student bench press but he told him that by adding 100+ kg to his squat that his bench press max would go up despite not training it. Pat Mendez loved bench press and used to train it a lot.

Eventually Broz let Mendez bench for a few days and he did hit a new personal best on the bench, within days, with no specific practice.

Sure there is some carry over from Jerk and possibly other press variations but Broz is well known for not using a variety of presses and training very specifically for weightlifting.

Bottom line... if your BRAIN is able to fire your muscles better there is a generally element to that which carries over to all movements.

A brain that fires hard can send neural drive to any muscle.

Let’s Squat More

#4 Build The Parts

Strong back

SQUATS
Seated Good Mornings
Weighted Back Extensions.
Loosening Deadlift (I like the slant board Zercher variation most)

Strong legs (Quads)

SQUATS
ATG Split Squats
Pistol Squats / High step-ups
Slant Squats

Mobile ankles

Rock Bottom Pause SQUATS
Pause Deep Knee Bends & Deep Knee Bend Calf Raises
ATG Split Squats
KOT Calf Raises
Seated Calf Raises

Extras - Bracing, foot placement, foot activation, pelvic floor etc. You’ll find coaches who care greatly about these factors and others who care less.

It’s said that a great Chinese coach described his tips for squats as, “Bend the legs then stand up.”

Personally I find over complicating the movement to make less than 1% of difference.

On heavy lifts the mind should be on standing up the weight.

Nothing else.

#5 Klokov On Squats

I attended the Klokov-Poliquin even in Sydney in 2014 after winning my bet with myself to snatch 100kg before the event.

We watched Klokov train daily with world-class weights.

One of the biggest lessons that he taught us was that there was no point working too hard on snatches and clean and jerks if there was no strength.

Poliquin also stated that it takes about 3 months to get someone with a world-class front squat to world standard weightlifting.

It’s still a strength sport!

Top Tips From Klokov

Get Stronger, Get Stronger, Get Stronger.

Lift more slowly.

Slow eccentric front squats into slow eccentric pause back squat.

Pause, deficit snatch grip deadlifts.

#2 Squat Everyday Encyclopedia 🏋🏽‍♂️

The Bulgarians wanted to beat the Russians.

They broke away from the Soviet Method which was already built on high and progressive volume and intensity.

With a very small, very committed pool of competitive lifters they dominated world in the 1980’s.

The system is famous for hitting multiple singles at daily maximum weights.

Multiple singles of front squats, back squats, snatches, cleans and jerks.

They had a very competitive culture where the three top lifters in a weight class were lifting together daily. They were competing both for their place on the team and for the world records.

Yes they used anabolics.

They also cheated on their maximum lifts some days according to the stories.

Still many of the best lifts of that era haven’t been beaten despite many modern lifters testing positive.

Who has squatted everyday?

What happened to them?

Update: I’m 40 days into squatting everyday. My squat has improved to around 85% of my all-time best belt-less back squat. I started this program without having squatted regularly for 18 months because of travel and lack of gym access (there was no gym on the Island I lived on.)

I’ve been fatigued at times and my knees have felt a little strange on the inside some days. Tendons and muscles have been good so far. I’m planning to complete at least 3 months of squat everyday and then consider a different approach before coming back to squatting everyday later in the year with the aim of squatting 200kg this year.

I’ve also been pressing everyday. I’m at around 93% of my best ever standing presses. Shoulders and triceps have been doing well so far.

Max Aita

Trained personally under Abadjiev in America. In his first 6 weeks training with him his front squat went from 165kg to 217kg at 17-18 years old. 217-230kg took 8 more months on the front squat.

Max doesn’t recommend the system and looks back on his experience with Abadjiev as not being ideal for his goals.

Max’s beef with the system is probably that he needed something other than a better front squat to get to elite level in weightlifting after that.

Conclusion: The everyday method should be used as a phase rather than a lifetime training philosophy.

Critique of Squat Everyday | Bulgarian Style Training | JTSstrength.com

Chad and Max discuss the merits and pitfalls of Bulgarian Style/Squat Everyday training. Max trained in this fashion for 13 years, including time under its c...

https://youtu.be/rL5XEqyEGpU?t=1023

John Broz

Squat to a top twice single daily.

Hit that weight for 8 reps.

Together with maximal weightlifting.

Trained under the heaviest snatcher in the Bulgarian system (Antonio Krastev). He still believes in the Bulgarian Method and has had teens and untrained women squatting over double bodyweight in under 12 months.

Broz bench pressed everyday as a youth to outdo his friends on the bench also.

Broz believes in doing more work to get more results.

The sooner you get the work done the sooner you will get results.

Core messages:

“The more often you touch the bar the closer you’re getting.”

“How you feel is a lie.”

“Pain moves around the body each day.”

“People think they are over-trained but they can do more.”

It’s about power & strength. Technique becomes a very low priority.

Practice Snatch, Cleans, Jerks & Squats.

Stories

3000 reps per day with the empty bar as his initiation with Krastev (in the Ido Portal video).

Krastev - An easy day.... Singles at 190kg for 4 hours then 240kg 1RM 3 days later.

www.instagram.com

https://www.instagram.com/p/BxndzvshuRX/

www.instagram.com

https://www.instagram.com/p/BermjCfBt2X/

COACHING SPOTLIGHT: JOHN BROZ

John Broz is a world renowned weightlifting coach and owner of Average Broz Gymnasium in Las Vegas, NV. To contact me: zach@findingstrengthusa.comPlease visi...

https://www.youtube.com/watch?v=ybLrfWw9Ams

"How You Feel Is A Lie" w/ John Broz - Episode 171

http://www.BarbellShrugged.comSUBSCRIBE to our channel here: http://bit.ly/1cuE85RLISTEN to the us on iTunes/Podcast App here: http://bit.ly/1cuEdWZDon't hav...

https://www.youtube.com/watch?v=EVFOJKtigeU&t=2s

Matt Perryman

Not to a daily single max.

Squat Everyday encourages people to choose their own path in lifting.

This book is on the Strength Sensei bookshelf.

The idea isn’t to destroy yourself. The idea is to get better and the be consistent.

Strength Sensei Bookshelf: Squat Every Day - Strength Sensei Inc

Strengh Sensei Bookshelf Squat Every Day How many millionaires can you name who work only 40 hours a week? How many elite athletes devote only a few hours a week to practice? If you answered, "None," then you understand the premise of Squat Every Day by Matt Perryman.

https://strengthsenseiinc.com/2020/10/08/strength-sensei-bookshelf-squat-every-day/

Strength Sensei Bookshelf: Squat Every Day - Strength Sensei Inc

Greg Nuckles & Omar Isuf

Daily top single 4 or more days per week.

Squat from 565 > 650

Bench from 385 > 419

Deadlift from 606 > 646

HOW TO Improve Your Squat: Squatting Everyday (The Bulgarian Method)

MY FREE PROGRAM] http://www.bulgarianmethod.com/

https://www.youtube.com/watch?v=n_m2vpzoSNs

Maxing on Squats and Deadlifts Every Day

What is the Bulgarian Method? The Bulgarian method is a high intensity, high frequency system that was used by the dominant Bulgarian weightlifting team under Coach Ivan Abadjiev, and has since been popularized on our soil by strength coach John Broz.

https://www.t-nation.com/training/maxing-on-squats-and-deadlifts-every-day/

Cory Gregory

Cory used 12 different types for squats and added in walking lunges with his daily squats.

He rotated between

Cory further popularised Matt Perryman and John Broz recent efforts to popularise squatting everyday.

Easy Strength

10 reps per day.

2x5 or 5-3-2 or 1x10 or 6x1...

This is a 6-day per week program but I’ve done it with 7-days per week lifting and hit best numbers.

The 40-Workout Strength Challenge

Pick one exercise from five categories: a press, a pull, a hinge movement, a squat, and a loaded carry. The first 10 workouts involve doing these same movements every day, but with varying set and rep schemes. The important thing is to never miss a rep, and when the weights feel light, add more weight.

https://www.t-nation.com/training/the-40-workout-strength-challenge/

Clarence Kennedy

“I squat heavy almost everyday.”

5x5 4-days in a row.

If I take more than 2 days in a row off then I lose 10-20kg on the squat.

Q&A Part 2 - Squatting Frequency, Front Squats Vs Backsquats, How often I Trick and More!

Link to my Patreon: https://www.patreon.com/clarence0Link to Acrobolix: http://acrobolix.com/articles/Also check out my workouts on Gravitus: http://gravitus...

https://youtu.be/Hj7rwdlYWlM?t=377

Other experiences

Daily heavy single.

Recommends 6-8 weeks max.

Had great results.

How & Why I'm Maxing Out Squat Every Day & My Results So Far

Interested in coaching? Schedule a FREE coaching diagnostic meeting with me here: https://calendly.com/prime-strength/prime-coaching-diagnosticJOIN PRIME GRO...

https://youtu.be/jT8U4gWNLpw

Light daily squat training as a warm-up

https://youtu.be/LPKeNWn7j5A

High rep squat everyday as a mental challenge.

Great strength, size and mind results.

How To Squat Every Day

Enjoy the video? Like & Subscribe!Get Alphalete Apparel:http://alphaleteathletics.comFollow Me:Twitter: http://twitter.com/russwoleInstagram: http://instagra...

https://youtu.be/8k7Co-MDwvQ

John Davis

Squatted heavy 4 days per week. John was one of the pioneers of high frequency lifting.

The dominant lifter of the 40’s and some of the 50’s.

You can see here the specialisation in competition lifts and regular squatting were the foundation for dominating at that time.

Training frequency increased in the following years.

Comments? Questions? Memories?

From Lift Up: The interview below has never been conduced actually - it was written almost 10 years after John Davis passed away and was constructed by Osmo Kiiha from many sources, interviews with Davis' friends, books, magazines, newspapers and films. It seems to be a very interesting and creative journalistic approach.

http://www.chidlovski.net/liftup/a_john_davis.asp

Friends who’ve squatted everyday and their results

I posted to instagram when I started squatting everyday to see what others had experienced with squatting everyday.

The overwhelming response was that people had great gains in their first 3-4 months.

Ranbir squatted everyday and went from 285lb (130kg) to 345lb (155kg) in 4 months weighing around 72kg’s (around 160lb) and turned his old maximum deadlift into getting reps.