Programming the Squat for Olympic Weightlifting

[@clarence0]

Dang, Alex did a great edit on this one. Give that man a raise!

[@sigmundbartosch3542]

I am only 12 and I can squat more than you

[@tonyybaloneyy]

@@sigmundbartosch3542 ok

[@manny_el_afortunado_7024]

@@sigmundbartosch3542 I'm 11, 50kg bw and can snatch clarence's 1rm deadlift for a set of 3

[@Caesar00Chan]

441 likes, the perfect 200 kg

[@TDace25]

"Only a sith deals in absolutes" lmao didn't see that coming

[@Aldem-zg3im]

That's the very moment i pressed the thumb up lmao

[@wenjizeng89]

"Only a sith deals in absolutes" is in itself an absolute statement, said by a jedi. Thus the jedi is also a sith, or lying.

[@Hatemoth]

I knew I should continue listening as soon as I heard that.

[@JennaTilwertz]

That's how I knew he was a reliable source

[@happzy]

He had me there

[@KYRsm00ve]

Zack might not be as elite as me, but this is the best squat advice I’ve heard Zack. This isn’t just coming from anyone, I am a legendary youth swim coach, with so many championship rings that I can’t turn doorhandles: so you can trust my opinion on squatting. Just the other night I was almost arrested on fake charges that my neighbor called in. I was told that unloading my firearm into a conjoining wall isn’t allowed; even though the US had just beaten England for the umpteenth time. Needless to say he hates America. Found out his nephew swims for my club team. Seems like I might need to accuse another swimmer’s family of extortion. Gonna enjoy the rest of my night with my 9th shot of fireball, and get ready to continue making history.

[@marvinmayer2980]

Working on typical technique mistakes--exercise selection

[@kolbypatrick1914]

I have a great deal of respect for Trappy. One day, I'd like to offer to buy that man a beer at Rocco's Tavern, only to have it already be comped by the establishment's owner.

[@derrickbaruga4761]

this guy would make the perfect crazy side character

[@jocnissa6801]

this is like an offbrand coach letterman. but its funnier than him, so is it rlly offbrand...?

[@zacktelander]

Exertion*** James Hoffman*** 🙄 Huge shoutout to my editor at the Training Make Podcast, Alex. He worked very hard on this one. Comment on some topics you want us to cover!

[@The_Daliban]

Zack Telander the isn‘t working

[@deliciousjunk5312]

@Erik Boyd RPE A Million

[@bevsquats9958]

Bar crashing in the snatch

[@chronometa]

Rts has entered the chat

[@eliasmarianov]

I was like, does james have a brother..? 😂

[@thecrystaltide3757]

That's cool and all, but I prefer just maxing out every day, like the Bulgarians, whom I basically am

[@ssm-sf8by]

Preach sister 💯

[@chankaiwin264]

I love how you use Clarence for Experienced and Inexperienced

[@mikeray6558]

I really hope this channel blows up big one day, I've learned and improved a lot just from watching these videos.

[@iBeTonyy]

Those intros get me each time.

[@fatandy63]

God bless. I’ve been screwing up on relative intensity for 40 yrs. I still don’t know shit but you’ve got me at the very least thinking

[@davistong]

Editing was impressive here. Good work, I notice it

[@ReeseChappuis]

I'm just waiting to learn how to program entirely via memes. For real though, that outro was a great reminder of how to approach this stuff.

[@alexproboi]

3:15 That is one of the reasons I am a lifter, it is akin to building an RPG character however you want, but it's YOUR OWN body. There are so many variables to play around with, resulting in ease of progress for those who venture beneath the regular workout plan. (aka - rotating exercises to achieve different stimuli - thus additional results)

[@Matthew-rc1xt]

sigma gamer lifter

[@eugeniocontreras2428]

That intro was damn a-freaking-mazing. “And is their answer is anything besides “it depends” They’re doing you a disservice, because only a sith deals in absolutes” I immediately liked the video after that

[@dillonmoran9148]

This video is great....and I mean that, your content and delivery are superb

[@TheClinchMagazine]

What a good editing man ! Edit : Man ! What an awesome edit !

[@jonaslinchangco824]

Ohh yeah! love the knowledge here bro! learning alot from this!

[@woody40000]

The correct answer to any and all questions, in any field, is "It Depends"

[@RohannvanRensburg]

Indeed. Absolutes lie in the realm of basic philosophy, everything beyond that relies in large degree on context. There are still absolutes, but they are not universal (i.e. there are right answers for individuals in a given context).

[@dutianyi321]

another killer video my guy 💯

[@Davies4Fifa]

Isn’t the statement that only a sith deals in absolutes, an absolute in itself lol

[@justinfilipovic8939]

shut up only a sith points out ironies

[@woffe8094]

It depends, only a Sith deals in absolutes.

[@Jeneric81]

James D Not all Sith!!!!

[@Noah-pc6wq]

The full quote is "only a Sith deals in absolutes, I will do what I must." Obi-Wan is responding to Anakin saying "If you are not with me, then you are my enemy". Obi-Wan isn't doing the same thing as Anakin by classifying Anakin as an enemy just because he's not a jedi. He's just saying that if Anakin is going to fight, Obi-Wan is going to defend himself.

[@quadrram3945]

$1/month is a beauty deal. I'm currently working with a PL coach but would like someday to return to weightlifting, hopefully this deal is still around!

[@jarilo8639]

What about intuitive training? How can you possibly program SRA when the amount of factors that go into the stimulus and recovery are so huge, dependent on each other and can vary widely depending on how the day was? RPE is a poor substitute too. Some days you move slow but can handle lots of volume, other days you are fast and should be working with higher intensities.

[@zacktelander]

I'm not sold that RPE is a poor substitute however your experience is valuable so program the most efficient way you can. The possibilities are limitless with SRA, however it is important to have structured training that you can track. The fundamental understanding as a coach is that no set amount of numbers without adjustment will produce the best results. Therefore it is hard to give people a hard outline on what to do exactly. I would argue that the person with a structured program will fair better than the other lifter MOST of the time.

[@ljss6805]

I just do the Smolov routinely. For some reason, it works by far the best for me.

[@epaminontas6972]

I just realized how asian clarence actually looks

[@Cin9999]

Well you also can strongly see his potato-genes

[@puppy8125]

A part Asian man looks Asian??? I’m so shocked!

[@Claymore2408]

@@epaminontas6972 Canadian? He's Irish.

[@epaminontas6972]

@@Claymore2408 wait I thought he lived in canada

[@denisflorian2431]

@@epaminontas6972 so if he lives in ukraine does it mean he MUST be ukrainian?no,thats not how it works

[@liftingafterdark3241]

Really good video!! Very informative!!

[@Vegetto19]

5:15 for a split second I thought my MSN was resurrected.

[@paulban1477]

"Only Sith deal in absolutes" is an absolute statement...

[@The-Euroclydon]

Well, that Star wars reference in the intro basically forced me to hit that like button.

[@kevinkramer7247]

Great video man!

[@ziguy7883]

I’m no expert but Zack doesn’t it kinda make sense to both front and overhead squat more often then back squat since they are more direct to they’re competition lift counterpart?

[@zacktelander]

ziguy 7 so that was exactly the purpose of this video. The goal in THIS PARTICULAR EXAMPLE of a strength phase is to improve the back squat. This is done before or after a competitive or competitive prep phase. Remember periodization is based off of building non specific to specific aspects of the lifts. Front squats and overhead squats would better be placed closer to competition and not when your goal is to increase the back squat. Also in the explanation of the microcycle there are many many other places to implement those more specific variations of the squat. However, you don't want them to take up meaningful amounts of SRA because the goal of the cycle is to up the back squat.

[@ziguy7883]

Zack Telander very good points. It makes a lot more sense now haha.

[@E4zyp34zyl3m0nsq33ZY]

Hey Zack, I remember watching the videos about progressing relative intensity through a cycle. Do you have any general principles or guidelines for progressing volume at an appropriate rate similar to how you used relative intensity? Thanks, great content always !👍

[@pegleggreg3627]

My squats are terrible. I can deadlift around 4x300lbs, power clean 155lbs, push press 150lbs, bench around 180 but only back squat 185ish. WHYYY Update as of Aug 2nd: did a heavy session and got a few PRs! Back squat: 95kg/210lbs Front squat: 80kg/ 175lb Super pumped! Edit Aug 16th: BS= 102kg

[@reeflextv9805]

just squat more

[@VirginiaGeorge]

Never skip leg day! Seems like you have developed your upper body strength more than lower.

[@pegleggreg3627]

Virginia George funny you mention that. When I was younger, maybe 3-4 years ago, I would prioritize legs and neglect upper body as I was a runner. Tables have turned I guess! I will keep everything more in balance now

[@VirginiaGeorge]

PegLegGreg I suppose it could be a mechanical thing too, if your form isn’t great. You could try switching up bar position and stance width and see if it makes a difference.

[@datioepicplaystv2145]

What program did you run? I have simular imbalances...

[@ashemleibakngambamoirangch5416]

Can you please do a video of how to calculate Percentages and 1 rep max...thanks

[@ukaszj2906]

Great videos. I already bought myTudor Bompa book. So 80% relative int. its like 1 rep with 80% of 1RM. Its not much, a good point of start.

[@sscswimmer1]

Contra-indication. It looks like it has something to do with training but rather has something to do with indicating. I learned my lesson with that word from a friend making fun of me :(

[@markoschie]

Zack, can I ask: am I suppose to accumulate 69% x 5 x 2 and 73% x 3 x 2 (doing both) or should I chose between the 5 or 3 rep scheme?

[@RiceAdvice]

How’d you make the Nike logo disappear? 1:14

[@miles.bacon.]

"Powerlifter has entered the chat" lolol

[@liftingweights4413]

Clarence🔥🔥

[@KalleLagerlof]

Tian Tao

[@dontreadmyname4396]

whats the link to that video at 0:55?

[@BruceCinema1337]

Thoughts on Smolov squat program?

[@ssm-sf8by]

Thank you Zarcher Tarzan, very cool

[@4cornersoftheworldexploreo188]

I am curious about this monthly programing. Did you say $1 month?

[@cayden-]

do u guys know any youtubers similar to zack that deal with general strength/bodybuilding? it's kinda what i do and people like omar are a good middle ground i find. many i see nowadays are just vloggers who go through their exercises with quite a bit of broscience and milk the 10 minute video gains. i know there are some out there, i'm just tryna find them lol and honestly i watch so much oly lifting because it fascinates me. props to zack too cuz he somehow interests me on the specifics of something i literally do not even do LMAO

[@MiguelPerez-my7kx]

What type off training should a beginner should do

[@drudixon]

E=exertion not exhaustion. Good video

[@iwantlee9510]

Subbed after the Star Wars reference. Edit: Logged onto another acc and subbed again because you included Tian Tao.

[@bpetey5970]

Hahaha Hello there Master Kenobi. As always great content here. 👍

[@alfofoGMS]

I'm so glad you cut the clip right before Obi-Wan drew his lightsaber because we would have been fucked

[@jeremystephan1247]

Are we just going to ignore how he said contraindications at 3:22? lol

[@marcellgreshamjr.2761]

Powerlifter has entered the chat

[@puppy8125]

Clarence!

[@noexcusejustgrit]

Great video, 1 new patreon.

[@MrZebramonkey]

I’m looking for a written 4 day a week beginner/intermediate program for powerlifting. Y’all got any suggestions?

[@spacebum]

I’ve watched this a couple of times now and I’m still clueless. I’m going to just keep plodding away with 5x5 until I can understand what any of this means.

[@spacebum]

@@popcornto6032 thanks. I’ll check them out.

[@XXLRebel]

Hey, it's me!

[@immyslmao553]

That star wars reference made up my day

[@josephbXIX]

U know? Ive been kinda winging it for a few months. recovered my strenght and my lifts just by hitting one or two hard sets at a given percentage, mixing subjective perception and my old coach program. But i need to improve my squat now.

[@kaga13]

'Only a sith deals in absolutes' is an absolute statement though

[@zacktelander]

kaga13 tell that to obi wan

[@woffe8094]

Obi wan is never wrong.

[@NoorKhan-wi2de]

My legs are massive but my squat game is weak it pisses me off I want very strong squat

[@WiKUS_SMiT.]

Awesome man

[@dayibey9700]

1:20 perfect technique for failing a set

[@Leman.Russ.6thLegion]

EVERY DAY

[@jake-ip9vg]

he got me with that obi wan quote

[@mason8241]

3:15 where is this video from? seeing an elder snatch is like seeing God

[@nebula3089]

It's a video of the legendary Ivan Abadjiev snatching at the age of 70

[@danailvasilev8565]

"prolonged cycle to push adaptation"... gotcha.

[@xdman20005]

2:27 detrenning?

[@Stocksy94]

2019 vids. Que the lofi

[@thunderstrikkk]

So smolov isnt a good idea?

[@KoFanMomBangedByPigs]

If you use PEDs smolov will be great

[@salmosa182]

thumbnail who? name? plz

[@HamzaAli-yw1qt]

It's james Hoffman! 0:48

[@alberto-4642]

Thanks

[@wildthrows]

"they're doing you a disservice." Is this absolutely true?

[@patrickfreeman2060]

It depends

[@jungwoowhoo]

3:17 "Ling Ling"

[@stuarttaylor7297]

Love it

[@cuchulain1647]

I subscribed. You’re a jedi. Like your father before you.

[@ElijahAtchley]

Liked just for the sith quote

[@dominickbasso2523]

Well since I am an sith I’ll deal in my absolute, absolutely max out every day. If you’re not pretending to train like a Bulgarian you’re not a true American lifter

[@quillita]

Zack "my fingers are tender" Telander

[@darthmuaddib5115]

Absolutes you say?

[@SuperTabaka]

Who's on your thumbnail?

[@deliciousjunk5312]

Anatoli Pisarenko, Soviet Superheavy. Very good lifter, videos on YT.

[@hornetluca]

I am a _Jedi_

[@johnchae411]

Last part kinda hit me different ngl

[@danielgoodwin5902]

I thought the E in RPE was for exertion.

[@Nebulaoblivion]

Thats what I've always heard. But they're pretty much synonymous anyways.

[@ahmertareen2504]

Used to squart 3x a week...now zero due to convid19.

[@timothyleyva1986]

Nice.

[@formless4541]

Why is it when I ask any strength or fitness organisation or channel about jump squats for weightlifting all I get is a wall of silence? Why is it such a mysterious subject? Why is it that no one ever talks about it? Why is there only 30sec clips of it all over KZbin with no speech whatsoever? Is it an amazing training tool that top coaches don't want to reveal? Or is it utterly useless so no one bothers with it?

[@valdemarpena8378]

squatting almost everyday is out the window for wieghtlifting but 3-4 days is good? Is it because just doing oly lifts will help develop that strenght in your legs ? not just squatting everyday. Hope everyone drop their opinion down below to have an idea of how other people feel about this.

[@Theroadneverending]

Just do 5x500 why is this so hard

[@danbee415]

useful

[@SquatSimp]

3:19 LOL

[@akalion213]

Isn't "only a sith deals in absolutes" an absolute...?

[@Zenitself]

The statement that "Only sith deal in absolutes" is an absolute. 0_0

[@Hatemoth]

Is it possible to learn how to squat 500lbs? Not from a Jedi

[@joaquinherrera808]

Dude in the thumbnail be looking like clarence ancestor

[@nikolastanic2317]

The guy in the thumbnail looks like old school Doug Demuro

[@fa3240]

Clarence NOT at peak strength?? THIS IS HERESY!

[@stretch8390]

Things can only go down after reaching the soaring heights of a SpongeBob breath

[@brunoduff]

Really dissapointed with you having problems with Siths

[@richcruz8924]

👊🏽

[@thedasroach7743]

you have nice voice, /like