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New Post 3/25/2009 9:21 PM
  adarqui
7 posts
www.adarq.org
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High Frequency Squat FOR Performance EXPERIMENT 

Hi Professor Verkhoshansky, I do realize you are working on your book and might not see this for quite some time. I hope when you do see it, you enjoy it, even though you might think it was crazy :) My two previous posts were on a STIM method (iso extension stim) and an experiment with SHOCK.

 

I have conducted a month long experiment using HIGH FREQUENCY DEEP SQUATTING at near max loads for an entire month (21 times in 30 days). I basically was using squat ONLY as a STIM TOOL, such as is used in your stim methods.

 

In general, the results include;

- 10 personal bests obtained (including running vertical jumps from different run ups, broad jump, and squat)

 

I currently am at 36" running vertical jump at a squat of 1.7xBodyweight..

 

 

Below is a summary of my training. All of the weights are in pounds. Jumps are in vertec touches (inches).

 

 

high frequency variables:
=========================
squat: 21 times in 30 days at high intensity
total PR's: 10 measurable in 30 days

most notable - my squat improved even through all of the "supposed" fatigue that high frequency squatting induces.. i don't know how much it actually improved though because i did not deload to find out.

squat:
======
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3
3/10/2009: 235 x 3
3/12/2009: 245x3 , 265x1
3/13/2009: 235 x 3
3/15/2009: 245 x 3
3/16/2009: 225 x 3
3/17/2009: 205 + 80 chain x 3, 225 + 80 chain x 1
3/19/2009: 225 + 80 chain x 3
3/20/2009: 280 x 1 !!!! PR!!!!!!!
3-22/2009: 205 + 80 chain x 3
3/23/2009: 205 + 80 chain x 3
3/24/2009: CLOSE STANCE 245 x 3
--- c ---



verts:
======
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR)     full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR)        full run up RVJ: 131"
3/8/2009: full run up RVJ 11'!!!!!!!!!!!!!!!! (PR)!!!!!!!!!!!!!!!!!!!!!!!!!!
3/10/2009: 12" dj (122.5"), 18" dj (124" - 3x) (ties PR)
3/13/2009: 1 step lead in RVJ : 129.5" PR!!!!!!!!!!!!!!!       18" DJ (125" and 125.5" PR!!!!!!!!!!!!!!!!)
3/15/2009: full run up 132.5" (PRRRRRRR!!!!!!)
3/19/2009: lots of running verts and dunk attempts in the morning.. 131" touch or so probably
3/22/2009: good dunks
3/24/2009: 18" DJ PR! 126" touch !
--- c ---






PR's since i started high frequency squat:
==========================================
- 2/27/2009: 2 step lead in RVJ PR: 129" touch : http://www.youtube.com/watch?v=g8UsNy6cNY0
- 3/1/2009 - 2 step lead in RVJ PR: 130" touch : http://www.youtube.com/watch?v=EvOaIcCCpP8&feature=email
- 3/2/2009 - broad jump PR 99"
- 3/8/2009 - 132 or 132.5" vertec RVJ touch : PR! : http://www.youtube.com/watch?v=933pde0SvTM
- 3/10/2009 : 18" dj's, TIED PR, but tied it 3x! 3x10 hitting 124" each set.
- 3/13/2009 : 1 step lead in RVJ PR : 129.5" + 18" dj PR: 125" then 125.5" : click watch in hd: http://www.youtube.com/watch?v=qgdfklVEUHk
- 3/15/2009 : full run up RVJ PR!!!!!!!! 132.5" (http://i390.photobucket.com/albums/oo345/adarqui/3-15-2009-adarq-132p5-prRVJ.jpg)
- 3/20/2009 - PR relative strength SQUAT : 280 @ 165 : 1.69 x BW : http://www.youtube.com/watch?v=nPYTKdDnQjE
- 3/24/2009 - PR 18" DJ!!!! 126" touch

 

 

I plan on performing a program that involves a more equal squat to plyo ratio for the next month.. This next program is basically now considered a HIGH FREQUENCY SQUAT + PLYO routine. This program will not have any back to back sessions anymore; since plyos are way more intense on my body than the squatting was, i need a day of rest in between each session.

 

Hopefully after this next month i will be much closer to 40" RVJ and post more interesting data.

 

 

Thanks for your time,

 

Andrew Darqui (Tamarac Florida, USA)

 
New Post 4/22/2009 1:02 AM
  twostout4u
14 posts
www.lexenxtreme.com/
10th Level Poster


Re: High Frequency Squat FOR Performance EXPERIMENT 

Hello,

This is Matt Wenning, just stumbled across your findings, and glad to see your results, unfortunatley the only reason that amount of volume works is because your still very low in maximal strength. We have found with our combine players that 1 maximal effort day, 1 dynamic effort day (with accomidating resistance) and 2 plyometric days in a week are about all a high level athlete can handle. I would suggest doing some research on A.S. Prilipin's chart as well as Zatsiorskys book on training intensity layout in monthly cycles. etc

Matt Wenning M.S.

 
New Post 4/23/2009 8:15 PM
  adarqui
7 posts
www.adarq.org
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Re: High Frequency Squat FOR Performance EXPERIMENT 

I respect your opinion and experience, but i disagree. The below paragraph may anger people ;)

The major problem with your reply is that you think I am at a very low level of maximal strength. Compared to naturally more explosive athlete's and most of the athlete's you work with - then yes. Athletes who excel more at strength & power sports would crap on a 1.8xBW squat. I am of a natural long distance runner make-up who has run a 4:32 mile. I have been building my squat for 1.5 years, in which time i've gone from barely a 1xBW squat at slightly above parallel, to ~1.8xBW squat below parallel. Of course people will say that 1.5 years is not a long time, but it doesn't change the fact that strength for me is very hard to obtain, and even easier to lose. So with that said, a 2xBW squat for my own abilities would be very strong - i would be jumping well over 40" off a run with such a squat at this point.

 

 

 

I don't see how you could come to the conclusion that 1 ME/1 DE and 2 plyo days is all a high level athlete can handle. Regardless of what you are doing, that is still 4 days at very high intensity. I would argue that in general the two plyo days are more intense than the actual ME/DE days if you are utilizing depth jumps at 30+" (for example  4x5 at 30+") when it comes to stress on the joints/tendons/ligaments. The stress on the nervous system from the ME/DE days is greater.

 

 

I never performed any real true maxes in my high frequency experiment. A true max with psyche up would have drained me for days. If i had performed this experiment with truly max triples, it definitely would not have worked the way it did.

 

what do you think a good level of maximal strength would be for myself? I believe good maximal strength levels are releative to an athlete's natural abilities; for example in regards to squat an nba point guard (~2xBW) vs an nfl defensive back (2.5xBW).

 

peace man

 

 

 twostout4u wrote

Hello,

This is Matt Wenning, just stumbled across your findings, and glad to see your results, unfortunatley the only reason that amount of volume works is because your still very low in maximal strength. We have found with our combine players that 1 maximal effort day, 1 dynamic effort day (with accomidating resistance) and 2 plyometric days in a week are about all a high level athlete can handle. I would suggest doing some research on A.S. Prilipin's chart as well as Zatsiorskys book on training intensity layout in monthly cycles. etc

Matt Wenning M.S.

 
New Post 6/11/2009 4:27 AM
  GetStrong
3 posts
www.youtube.com/user/GetStrongStrength
No Ranking


Re: High Frequency Squat FOR Performance EXPERIMENT 

If I were you I would listen to Matt. How often do you get advice from a guy that has totaled 2600?  Not often, I can tell you that.

But My guess is you are about 17 yrs old and and think nobody knows shit except you and the guys you hang out with.

All Im saying is listen to those who have accomplished something  noteworthy dude.

 

 
New Post 6/22/2009 4:38 AM
  adarqui
7 posts
www.adarq.org
No Ranking


Re: High Frequency Squat FOR Performance EXPERIMENT 
Modified By adarqui  on 6/22/2009 5:04:39 AM)

 GetStrong wrote

If I were you I would listen to Matt. How often do you get advice from a guy that has totaled 2600?  Not often, I can tell you that.

But My guess is you are about 17 yrs old and and think nobody knows shit except you and the guys you hang out with.

All Im saying is listen to those who have accomplished something  noteworthy dude.

 

 

I do not wish to get into arguments with people on this forum, because I respect this forum and the Professor so much.

 

But, don't ever think you (or anyone else) can come at me like that ever again. I am 26 years old, i have a degree in exercise science, I have trained many athletes, many of which have gotten some very impressive results which have been documented and displayed on youtube / internet. I've been in charge of two professional baseball off-season training camps, trained numerous collegiate athletes, and trained nearly 1,000 (who knows, probably more) high school/middle school kids/athletes  in total.

 

I have taken my own running vertical jump from 27 to 38 in 1.5 years (is this enough of an accomplishment for you? from crap to 2 inches off the best running vert in the nba combine this year?). Before I switched to vert training, I boxed, spending the last year with a chronically damaged knuckle, sparring pros who outweighed me by ~10-40 lb. for 4-8 rounds (when i weighed 147, welter). I spent my whole life playing basketball, fighting through injuries on a day by day basis, and I could barely touch rim at 6'1 in high school or college - natural explosiveness anyone?

 

Your attack on me without knowing anything about me is very disrespectful. If you wish to disrespect me further, do so in person. I would glady welcome such conflict.

 

With all due respect, I do not care what Matt has totaled. I am not a powerlifter. I congratulate him on his success as a powerlifter, but being an athlete is not about how much weight you can lift, or what your "totals" are. Unfortunately, too many people in the s&c industry think this way. Now days, everyone laughs at people if they aren't box squatting high in a westside program while doing box jumps and timing their protein to the exact milisecond.

 

Who are you?

 

 

 

Sincerely,

 

Andrew Darqui (Tamarac, Florida)

 

www.youtube.com/watch

^^ weak.

 
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