How to Design a Squat Program | JTSstrength.com

Chad Wesley Smith presents a step by step guide of how to design effective squat training programs by individualizing volume, frequency, exercise selection and progression strategy for each lifters needs.
Try the JuggernautAI App for 2 weeks FREE at www.juggernaut...
How to Design A Bench Press Program: • How To Design A Bench ...
How To Design A Deadlift Program: • Designing Deadlift Tra...
Videos referenced here are:
Principle of Overload: • Smart Training is Hard...
Finding Your MRV: • Finding Your MRV | JTS...
Finding Your Frequency: • Finding Your Frequency...
Undulating Periodization Strategies: • Undulating Periodizati...
Best Exercises to Improve Your Squat: • Best Exercises to Impr...
Utilizing Variation for Fatigue Management: • Utilizing Variation fo...
Selecting & Progressing Weights: • Selecting and Progres...
Learn more:
Powerlifting Program Design Manual: www.jtsstrengt...
Scientific Principles of Strength Training: www.jtsstrengt...

[@TheShadoXxWAVE]

I can’t believe you guys provide this level of information for free. Really appreciated.

[@JuggernautTrainingSystems]

You’re welcome

[@quadplyr13]

​@@JuggernautTrainingSystems high bar(comp squat) Box squat after pause below the knee deadlift Belt squat after comp bench

[@danielnichols48]

The quality of these videos and the fact that they’re free is absolutely amazing. Y’all are such a good resource for the community.

[@JuggernautTrainingSystems]

Thank you

[@SLouiss]

As an older, kinda strong guy who’s been at it for a while, I’ve noticed I benefit from less sets per session, but more sessions per week. I recover well from low bar, but I mostly high bar and sometimes front squat.

[@billycool9961]

Awesome stuff. Will you be making something similar for bench and deadlift?

[@JuggernautTrainingSystems]

Thanks. That’s the plan

[@SamuelgStafford23]

i clicked on this video and saw that it was 40 minutes long but damn is this packed full of quality infomation

[@BlackBearBarbell]

An absolute master class! Thanks for this 👍

[@JuggernautTrainingSystems]

Glad you enjoyed it!

[@justamustachewithoutaguy9370]

This is golden knowledge, millions of times more valuable than all the bullshit that’s out there in the fitness community. Seriously thank you

[@MrSouthpaw8]

I’ve been following your content ever since you released the first few video of the scientific principles of strength, and have been able to use those concepts to my great benefit. Thank you! These next series of videos are all icing on the top!

[@JuggernautTrainingSystems]

Thanks for the support

[@fitu_jack5901]

30:23 I always appreciate some dry humor. If you’ve watched Chads career and information evolve over time this one just lands so beautifully 😂

[@JuggernautTrainingSystems]

Appreciated

[@jhonel77]

Thank you for the free lecture in programming

[@addewise]

Very nice video. I could be that person A. I am 49 years old, and heavy and strong. Squatting more than 2 times a week is not what i can tolerate. I have 1 heavy comp squat and 1 ssb Light a week. My best squat is 250 kg.

[@WtbgoldBlogspot]

Hey, question for you. My low-bar squat form was off because of weak quads, and I was stuck at a 250 pound squat and 300 pound deadlift. I added front squats and could only do 95 pounds for 3 reps my first time but have built that up to 155 for 3 sets of 5-10. Low bar and deadlift have exploded since then, each gaining 50-100 pounds. So, thanks for the inspiration. My question is, I'm getting huge improvements from front squats, but the shoulder pressure dramatically reduces my OHP strength. I do deadlift and lowbar on my other two workout days and am pretty gassed after. What do you recommend? Hmm, I guess I could do OHP first and then it'd be fine. Ok yah, I'll do that. Good talk.

[@DjorDeanAnjo]

Back down sets were mentioned in the video. Do you have a video explaining about it? How/when can you utilize/incorporate back down sets in your program?

[@ClarksvilleBarbellClub]

This is a great video, CWS!

[@JuggernautTrainingSystems]

Glad you enjoyed it!

[@LeeH3nson]

Ha ha 5X5 shade! Fantastic video chad, can't wait for the next ones

[@JuggernautTrainingSystems]

Coming soon!

[@mr.biglow7674]

Much needed

[@1bigimpact]

as always thank you for the knowledge i appreciate you

[@JuggernautTrainingSystems]

My pleasure!

[@Morgan_]

I'm just glad your app figures this all out for me lmao

[@JuggernautTrainingSystems]

Me too

[@BeepyBeepus]

Are female lifters generally able to handle more volume because they're typically shorter/lighter/use less weight or are there other factors as well?

[@benjaminmacintyre349]

I am not sure this has anything to do with it but their hormones are also s bit different, their testosterone does not fall as much as for males. That's also why Females often peak later than men I think.

[@JuggernautTrainingSystems]

All the reasons you said plus less anabolic hormonal response to training

[@Cobalt1520]

@@benjaminmacintyre349 Their testosterone does not fall as much because they have much less testosterone, not because they have some advantage regarding test... so even a guy with low testosterone has much more of it than a woman with high testosterone (please don't mention outliers)... This "women handle more volume" doesn't make any sense to me... so if I squat 20kg for 50reps, but another guy lifts 150Kg for 10 reps, I do more volume than him?

[@othersteeve1048]

I have retrovertive hips. I find it hard to lift up with my heels sometimes. How do I work on that?

[@drednac]

I have a very particular case here ... my squat is lagging behind my deadlift big time and I got stuck again. I only have two sessions a week to lift. So I do heavy day and light day. My max is something over 140kg (315lbs) so weak, but I am not making any "newbie" gains for a damn 15 years at this point, but I am only squatting no more than 5 years so that's a pathetic progress. I think I can fully recover before my heavy session that is 4 days. I am usually doing somewhere between 3-4 reps on the main sets. I have bunch of up sets and depending on how many sets I have in the main sets group I do some down sets, one or two. I think maybe squats needs some different approach to me, maybe doing more volume? I have been doing paused squats lately and I am not sure if should simply restart my program or change something.

[@DAdmxsam123]

Do NOT fix that HOT HOT HOT thumbnail, the people love it

[@coachingclb]

Great video. Thanks Chad

[@JuggernautTrainingSystems]

You’re welcome

[@Logan-bg8sy]

Awesome video Chad thank you. For the inexperienced lifter, how many accessories would you recommend for the hypertrophy volume block?

[@JuggernautTrainingSystems]

Lower Body session-Quads, Hams, Abs. Upper Body-Back, Shoulders, Triceps, Biceps. 1 for each.

[@Logan-bg8sy]

@@JuggernautTrainingSystems thank you!

[@hnc9]

How much you weighing in now? You looking good brother, is bjj still the primary aspect of your training

[@JuggernautTrainingSystems]

295-310 depending on traveling, beer drinking, golf playing vs jiu jitsu and lifting haha

[@hnc9]

@@JuggernautTrainingSystems aha good stuff brother, all the best.

[@Lb-ri5wr]

which squat variation is used to help stop knees caving in? Something like a high bar tempo squat?

[@pureruckuspower2165]

Slow tempo with a band right above or below the knee helped me with this trouble.

[@semaj30]

Could we use this as a clean or snatch program as well?

[@augenwurm]

I'm just writing a comment for the KZbin A.I. Thanks for all the input.

[@JuggernautTrainingSystems]

You got it!

[@brycekalusa1717]

I know a lot of high end coaches like to program in weekly singles. Do you think it would be possible to add in a weekly single somewhere in the programming (particularly JuggernautAI) or would it require too much of an adjustment to the original program?

[@JuggernautTrainingSystems]

Can do it before the main work of any primary session. Could do weekly for Bench, every other week for Squat and every 3rd week for Deadlift would be my recommendation. That is an update we have planned.

[@Anabsurdsuggestion]

Chad’s had a do-over! You’re looking all shiny and handsome. In addition to shifting 440kg. What a guy.

[@JuggernautTrainingSystems]

😍😍

[@sscswimmer1]

Best information to come from this video is "pick your parents better next time"

[@JuggernautTrainingSystems]

Probably the most important factor

[@itamaravraham4068]

I'm a pretty novice lifter. around 1 year of lifting. Currently doing a Lower Body (legs) workout every 4 days (2 every 8 days). I'm Doing 4 Sets of Back Squats, only the first is a top set and then I do 3 back off of sets with 90-95% of the weight. Then I do 2 Sets of Dumbell Split Squats. Is it enough to make progress? Should I go "All Out" in the first set of squat every session (while trying to add reps or weight every time) or should I go RPE10 / 100% only every 2 or even 3 sessions? (and then, should I Increase the frequency per week?)

[@pannonianfit1582]

ah yes the old OG jugg instructional videos

[@JuggernautTrainingSystems]

Hard to come up with instructional videos to make at this point, feel like we've made them all haha

[@anthonyfosterlifts]

When would you go to triples , doubles then singles? For the type A lifter. High bar would be used instead of belt squat.

[@JuggernautTrainingSystems]

That'd be for late in a Strength Block (triples) and peaking (doubles and singles), I go more in depth on Peaking Block design here: kzbin.info/www/bejne/pZ_Tn595g6ytoqM

[@JuggernautTrainingSystems]

and discuss how to decide on phase length and proportion here: kzbin.info/www/bejne/jZWme4aDa7-id5o

[@leviousley9719]

How would you build a curl program?

[@connercustodio5339]

How long should the intensity or volume increase, you said in the 4th week they would deload, is that always the case?

[@JuggernautTrainingSystems]

This goes into detail on determining block and phase length: kzbin.info/www/bejne/jZWme4aDa7-id5o

[@NattyGuy]

Can a technique day/session also be seen as a ‘speed’ day?

[@JuggernautTrainingSystems]

Probably. You should always be lifting with the intent to move the bar as fast as possible

[@combinemax]

Hey papa Chad! I was wondering how do you use alternating heavy weeks for squat and deadlift in a peak of it's only 3 weeks Only one heavy deadlift week since dl is so taxing or do we use a week of taper for one last relatively heavy dl session?

[@JuggernautTrainingSystems]

The first option, just one heavy deadlift

[@combinemax]

@@JuggernautTrainingSystems thank you for the info!

[@RoyChayanne4658]

Thanks man. I always wear a cap when I'm doing online presentations cause I have an issue remembering all the points in sync , and if it's a bit technical , so that others couldn't see my eyes drifting to peek on my notes once in a while. Note : keep the notes on a board parallel to your eyes beside / behind the camera or slightly above, and it gives a better and more efficient outcome. Makes it feel like I'm directly engaging with the viewers/ team. And thank you for the wonderful information. Could you please make a video about the importance of stretching ( static and dynamic ) and if it impacts muscle/strength growth , and how much of it is necessary and the implications if you don't do it at all. If you're upto it. Thanks !

[@arnabbiswas1324]

Thank you for the information, Chad. But i have a question. If i am doing a hypertrophy block, then next time I'm back to a hypertrophy block (after completing a strength and peaking block) should i do the same volume or increase it?

[@JuggernautTrainingSystems]

Could increase if you feel you can tolerate more/needed more

[@arnabbiswas1324]

@@JuggernautTrainingSystems thanks..🙏👑

[@iztheillest]

Would warm up sets count as part of the total number of sets In a week?

[@JuggernautTrainingSystems]

Only sets within the overloading parameters discussed in the video

[@Pantelifts10]

What's your opinion on the Russian squat routine? I've done it once on calorie maintenance and saw good results. Thinking of doing it again soon. Do you have any experience with it?

[@JuggernautTrainingSystems]

I wouldn't suggest doing a program that is written for someone else with an entire different training history than you.

[@bloodiaper]

Should have left the typo in the thumbnail, I honestly thought it was a joke.

[@Iam_Bahubali__100]

You guys are awesome 🙏and great to provide that much guidance and information ❤️may mahadev bless you 🔥keep going like that

[@JuggernautTrainingSystems]

Thank you

[@georgedj4937]

Can we skip comp squat during hypertrophy phase and introduce it back in strength phase?

[@JuggernautTrainingSystems]

Yes definitely. High bar, front squat, ssb and belt squat are our favorite in Hypertrophy

[@usmanshaikh4205]

Hey i m total beginer, aged 31, weigh 77kg, 5.10 height, male, not so strong but willing to, and i motivated by seeing ur videos and i would like to start weighlifting, guide me...

[@JuggernautTrainingSystems]

Here ya go: www.jtsstrength.com/product/beginners-guide-to-powerlifting/

[@BrycenJanzen]

Love the app, but thought this was a great supplement to it! (Mostly commenting for the KZbin algorithm. Cheers!)

[@JuggernautTrainingSystems]

Glad you enjoyed it!

[@figwig123]

Great video - how many additional sets of accessories (if any) are recommended on lifting days or off days?

[@JuggernautTrainingSystems]

On Lower Body sessions, will typically do a Unilateral Quad, Hamstring and Ab Exercise. Upper Body typically a Back, Shoulders, Triceps and Biceps. Off Days are off.

[@gurvijaygill328]

Only confusion is the % is of what ? You said percentage of effort, to me it feels tricky to measure the intensity.

[@erenyeager7635]

% of your 1RM weight

[@gurvijaygill328]

@@erenyeager7635 I kinda guessed it but I have never tried my one rep max as I am a beginner ! Honestly I'm a bit afraid to try also, don't wanna tweak anything. How do I estimate my 1RM in such case.

[@mossoconnor4417]

@@gurvijaygill328don’t Just add weight or reps every week u til you start getting weaker, then take a deload week with half your usual volume. After that you can go back to normal and should see more progress

[@McMeatBag]

I missed u

[@JuggernautTrainingSystems]

😘😘

[@axisaudio2673]

Taking mad notes. My pancake ass needs to disappear by thotumn 😂

[@JuggernautTrainingSystems]

Hahaha

[@Corrected777]

💪

[@jackdowdell6684]

👍

[@howardfairbanks6965]

I think we can all agree the takeaway here is that we really need to have enough biopsies of our muscles that we look like a pegboard.

[@totallyraw1313]

Hey Chad, what about like sissy squats man, what do you think of like sissy squats dude?

[@brandont7262]

ooft what a typo on the thumbnail

[@Doggomorph]

What was the title I missed it

[@ralpha1]

Too much information I like what your trying to do but lost me in some areas.