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Good Squat Routine?

  • 17-07-2014 11:08AM
    #1
    MD1990
    Registered Users, Registered Users 2 Posts: 11,740 ✭✭✭✭


    What would be a good Squat routine to build strength maintain/build strength slowly?
    Im asking this as i am a soccer player & don't want to be knackered for training etc.
    my stats are 150Kg x 5 PR. @ 71Kg.

    I am currently doing the Candito program & plan to do one more cycle of it.
    Im wondering how often should i lift 150x5 or do 127/130 4x6 to maintain strength.


Comments

  • #2
    Squatman
    Registered Users, Registered Users 2 Posts: 1,637 ✭✭✭Squatman


    MD1990 wrote: »
    What would be a good Squat routine to build strength maintain/build strength slowly?
    Im asking this as i am a soccer player & don't want to be knackered for training etc.
    my stats are 150Kg x 5 PR. @ 71Kg.

    If your legitimately doing this weight and that bw, then you dont need advice!


  • #3
    MD1990
    Registered Users, Registered Users 2 Posts: 11,740 ✭✭✭✭MD1990


    Squatman wrote: »
    If your legitimately doing this weight and that bw, then you dont need advice!
    I'm doing the Candito program atm which in the final week is when u do your max lift eg 150 x 1-4. Im just wondering now in the future when I just want to maintain strength as how I would approach it it terms of doing volume eg (130x10 or 130 4x6) or in terms of intensity (150x5 or 155x2-3).


  • #4
    Stench Blossoms
    Closed Accounts Posts: 9,390 ✭✭✭Stench Blossoms


    Smolov?


  • #5
    Mellor
    Registered Users, Registered Users 2 Posts: 41,226 ✭✭✭✭Mellor


    Stench Blossoms wrote: »
    Smolov?
    While trying to play football, not a chance.


  • #6
    CM24
    Registered Users, Registered Users 2 Posts: 423 ✭✭CM24


    You can maintain pretty well by just doing 1 or 2 heavy sets a week, after warming up. I'd say maybe do 1 set of 150 x 5 and one slightly lighter set for more a few more reps. This would have the least impact on your football.

    I remember when I first got really into strength training, I was doing Starting Stength during my rugby season. I was loving the gains but my performance on the field went way downhill.

    I was caught flat footed so often because of the DOMs.


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  • #7
    RidleyRider
    Registered Users, Registered Users 2 Posts: 3,783 ✭✭✭RidleyRider


    How have you felt doing candito? Tired? Have you been performing better at training since?

    If the answers yes, then run something similar. Always aim to strive forward. If the volume of your current programme wasn't too tiring, then do a similar volume one that allows you to progress.


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