squat template by Rif.

Man I'm going to have to start printing this stuff out and putting it in a folder.
There is a sumo template I want to keep too. LOL

4-5 weeks free squats raw5x5 adding weight each week til max of 5x5

4-5 weeks box squats with chains 6-10 sets of 2 70-90% of box squat max

2-3 weeks competiton free squats with light gear doubles

2-3 weekscompetition free squats with tight gear singles only. ending with 90-95% of goal.

the raw squats build size and basic strength, the box squats power and accleration and the gear cycle skill work for the comp and overload.

brought his squat up 130 pounds in year.