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RAW Barbell Club Podcast Episode 8
Squat Every Day, the First 4 Weeks
with Kush the Physio
We’ve been on a squat everyday program for about 4 weeks now and we’ve been seeing a huge amount of gainz from it. It’s almost as if all the hard work we’ve done accumulating volume, fatigue, muscle and strength, over this last year is finally paying dividends week after week. But what makes squat every day so good? Are there any cons? When will it end? Is it sustainable? In Episode 8 of the RAW Barbell Club Podcast I talk to Kush about the history of squat every day, tools and tactics we’ve used to accommodate adaptation and how we’ve tried to mitigate potential problems that can arise in any high frequency, high intensity squat program. We’ve been having heaps of fun training this way, so we can’t wait to see where the next 8 weeks takes us!
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We start off talking about Squatting every day, in particular the #squateveryday program that was popularized by people like Travis Mash, Cory Gregory and John Broz. Check out the video I’ve linked below. It gives you a cool idea about the mentality of #squateveryday.
So we know squatting heavy is something necessary to facilitate progress in the sport of weightlifting. You can do technique work all you want, but eventually you will have to stand out of a heavy clean. whether you can or not depends on how much surplus leg strength you have, and what you have been willing to do to get it.
Traditionally a squat program in weightlifting follows a linear or block style of periodisation, where the intensity starts of lower, and we slowly ramp up while going through waves of high volume and lower volume. Alternatively a traditional block style might go through phases where we actually focus on something like hypertrophy, then strength, then power and finally competition phase where we realise all the work that was put in.
Off course there a a lot of other ways to get strong as well. Shorter cycles like Westside, 5/3/1, DUP etc. to name a few. To be honest you have to do whatever works for you.
Squat every day has it’s roots in the Bulgarian style of training, the esteemed Ivan Abadjiev looked at the Russian system of training and in short decided to distill it to the bare essentials. He then went on to make it super sport specific and the Bulgarian System was born. Now it wasn’t a perfect system. they needed a hug amount of ‘aids’ to make it work, but some of the principles can still be used.
This is where modern version of the system, have come about and individual coaches and personalities have put there own spin on things. A couple of cool people to check out would be:
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Special thanks to Kush for joining me this week. If you want to find out more about Kush and what she does check her out on Instagram & Facebook; or check out her website! Also thanks to people like Ivan Abadjiev (RIP), John Broz, Cory Gregory and Travis Mash who we based our own program off.
Check out this video By Cory Gregory on his Squat Everyday Program
Check out this excellent video about the HISTORY of the squat!