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Old 03-21-2011, 04:16 PM   #1
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Default Squats-for-time routine

So, recently I have been messing around with timed deep squats. Its simple, put a resonable weight on the bar (I use 50-65% of bw which is 110-135 lbs), set a timer or alarm clock, and squat. Aim at keeping the tempo constant even if this will be hard untill you get used to it. If you get out of energy or blacks out, just stand with the bar on your shoulder to catch you breath and then squat again. DONT GIVE UP. This routine is a test of willpower as much as endurance.

Do 1-2 sets of timed squats, 2-3 times a week and add time for every workout, even if its only 10s, but aim for 30. You can easily incorporate this your ordinary routine (if its not squat oriented, that is) and start or end of for example your bench day with a couple of timed sets.

When you can squat for goal time (5-8 minutes is a good goal) with a given weight, add 10-25 lbs to the bar and start all over again.



The timed sets leaves me sore as hell, and have made my legs start to grow like crazy.

At the moment I do timed sets on mondays bench workout, and then again as a finisher at squat day thursday, which is painfull.


And remember.. Go deep or go home.

=)

Good luck and expect to get leg DOMS!

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Old 03-21-2011, 04:19 PM   #2
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Sounds brutal, might have to try this!!
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Old 03-21-2011, 04:22 PM   #3
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It is but you will be surprised at how you get used to it quite fast.

One golden rule is to pick a very light weight for the first set done to get the feel for it.
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Old 03-22-2011, 04:04 PM   #4
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Bump!
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Old 03-22-2011, 05:55 PM   #5
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Great approach. I have performed deadlifts for time in the past and really enjoyed them.
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Old 03-22-2011, 06:23 PM   #6
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I have done the squats for time. Ran EDT for a while. Harder than it looks. You don't realize how long 3 minutes can be until you have a bar and weights on your back.
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Old 03-22-2011, 06:26 PM   #7
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I like the concept of density training. It's also a bit more fun than the same ol', same 'ol.
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Old 03-22-2011, 07:28 PM   #8
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This is awesome, I was hitting Power Cleans and Deads for time - Got 20 P.CLeans in 1min43
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