Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 06-21-2013, 03:20 AM   #1
big_swede
big_swede
Strongman
Senior Member
Max Brawn
Points: 33,805, Level: 100 Points: 33,805, Level: 100 Points: 33,805, Level: 100
Activity: 39% Activity: 39% Activity: 39%
 
big_swede's Avatar
 

Join Date: Apr 2010
Location: sweden
Posts: 11,626
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
My Mood: Yeehaw
Reputation: 455071
big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!big_swede is one with Crom!


Default Squatting Big by Sam Byrd

Fantastic article!

Quote:
I have never used box squats in my training. I have never used good mornings either. Nor I have I ever used the reverse hyper. I tinkered with using chains and bands for a brief period but did not find them as beneficial as purported. I have never even done the Westside or Smolov programs! It would seem that I have avoided doing all the things the powerlifting world believes is necessary to build a big squat. Nevertheless, I have managed to break multiple All-Time World Record Squats over my powerlifting career, both raw and geared. If you are wondering what the secret is, then listen up. It’s no secret at all.
Quote:
PHILOSOPHY

Much of my training philosophy comes from studying the word of Dr. Squat himself, Fred Hatfield. If you are serious about squatting big but you aren’t familiar with this name, you should be. He was a phenomenal squatter who spent his life studying the science behind the movement and how to use the science to excel at the lift- which he did. I adhere to two core precepts of Dr. Squat’s research: the scientific formula for Power and the principle of Compensatory Acceleration Training (CAT).

Basic high school science can help you determine the right amount of weight to use on the bar by understanding the relationship between force, mass, and acceleration. Remember, Power equals mass x acceleration x distance, all divided by time. That’s right, those four years weren’t a total waste after all. Ehh, who am I kidding- I hated this crap then and I hate it now so I’ll save you some headache and skip all that crap to tell you how the research breaks down. It basically showed that light weights moved to fast to create much power and heavy weights moved to slow. What this means is that the optimal training weights for power and rate of force development fall somewhere between the ranges of 55-85% of maximum effort.

Compensatory Acceleration Training is the idea of increasing force output by accelerating the weight throughout the entire range of the lift. I often see this idea confused with “speed training,” in which the purpose is to move the weight “fast.” However, the idea of CAT is to continue to move the weights FASTER as your leverages in the lift improve. The traditional Westside Method speed day is not the same, primarily because of its focus on accommodating resistance by adding chains and bands to compensate for the improved leverages and make the lift harder at those points. It is not the same. The increased resistance will force you to remain at a constant speed, or worse, slow down, when the goal of CAT is to accelerate all the way to the top.

Now that you have a basic grasp of the “why” of my training, let’s take a look at the “how.”


Squatting Big - Juggernaut Training Systems - Juggernaut Training Systems
__________________
big_swede is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 06-21-2013, 08:14 AM   #2
Off Road
Off Road
has no status.
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 
Tournaments Won: 9

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!


Default

Interesting read, thanks for posting it.

I have seen Paul Carter talk about the same stuff and I admit that I'm intrigued. I wonder if this is a better way for advanced lifters that will only be able to make small improvements from year to year, or is it something anybody could use? I know that linear progression is a great way for people to get started, and then a waved progression can be used after that. Would this be another progression step?
Off Road is offline   Reply With Quote


Share with Facebook
Old 06-21-2013, 12:35 PM   #3
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,518,123, Level: 100 Points: 1,518,123, Level: 100 Points: 1,518,123, Level: 100
Activity: 60% Activity: 60% Activity: 60%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,470
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2569533
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Is CAT for these guys generally used on all reps, or just with certain weights?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 06-21-2013, 02:30 PM   #4
Off Road
Off Road
has no status.
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 
Tournaments Won: 9

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!


Default

This is intriguing to me. I guess we need somebody with experience in it to answer the questions.
Carter says it is good progress when a certain percentage (say 80%) starts to feel lighter and you lift it easier.
Off Road is offline   Reply With Quote


Share with Facebook
Old 06-21-2013, 03:30 PM   #5
brad1224
brad1224
has no status.
Senior Member
Max Brawn
Points: 5,286, Level: 46 Points: 5,286, Level: 46 Points: 5,286, Level: 46
Activity: 0% Activity: 0% Activity: 0%
 
brad1224's Avatar
 
Cake Of Chaos Champion!
Join Date: Jan 2010
Posts: 842
Reputation: 43342
brad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machine


Default

Great read. Thanks Big
__________________
EAT BIG TO GET BIG

***AAEFX REP***



Facebook: https://www.facebook.com/AllAmericanEFX
Twitter: @AllAmericanEFX
Instagram: @AAEFX

http://www.aaefx.com
brad1224 is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Q&A: Ask Jonathan Byrd BendtheBar BIG E-Book 90 Yesterday 07:37 AM
ORDER Big E-Book by Jonathan Byrd BendtheBar BIG E-Book 0 03-06-2013 11:03 PM
RIP Donald Byrd ehubbard General Board 0 02-08-2013 07:28 PM
Interview with Jonathyn Byrd BendtheBar Powerlifting & Strength Training 8 09-10-2012 06:01 PM
Sam Byrd no hands squat LtL Powerlifting & Strength Training 2 03-06-2012 04:07 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 11:53 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.