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One-Squat Training Program

bench press

One-Squat Training Program |

The program consists of one training day, one exercise and one working repetition. The period between classes is determined by trainees on their own.

Program:

SESSIONS

1) warm-up part: 20% RV (working weight) x 3 repetitions, 60% RV x 3 repetitions, 80% RV x 1 repetition.

2) working part: working weight for 12 repetitions.

body weight

Squats are performed in a classic style, clean, with excellent technique.

Trained in this program, R. Romanov by the end of 2004 had the following strength results with a body weight of 90 kg (body type - ectomorph):

squat 195 kg for 12 times,

traction 205 kg by 12 times and

bench press 110 kg 10 times.

One-Squat Training

R. Romanov received these results for a year of training, starting with seventy kilograms in a squat (with a body weight of 78 kg), until the end of the year they did not do any other exercises except squats. The stand and bench press were made by him at the end of the year for testing. Another person, F. Sorokin, who practices the same system, crouches only 185 kg by 10 times. At the same time, both of them are all tall (above 185 cm).

In the above system, the approach is not carried out to failure (tentatively, the stop occurs two to three repetitions to failure), but the working weight rises almost every training session. Food consists of ordinary foods, no special additives (including creatine, glutamine) and protein. Training usually happens once a week..

To say that the trainees doing only squats will not be true, no, sometimes they additionally do other exercises (hack squats, bench press, stand-up), but this is extremely rare. As I understand it, adding, for example, a bench press, is possible only after reaching at least a single squat weight equal to body weight multiplied by two. After such training (with the use of additional exercises), according to F. Sorokin, you should take 2 weeks of rest (the break between regular workouts using only squats is one week), and then start squats with less weight. The first workout is as if charging (in the sense of activating the nervous system, ligaments and muscles, it seems to start them after a break), and the second is already exceeded the previous highest rate.

The secret here is evident in the following: squats have a huge anabolic effect. Squats create powerful blood flow in the pelvic area, wash all testosterone into the body, that is, into the muscles. In addition, training once a week allows you to recover not only muscles, but also the endocrine system. And this is no less important component of a successful training, along with the training itself and recovery. During training, the body experiences stress. And where there is stress and hormones (testosterone, adrenaline, norepinephrine, growth hormone, etc.). If you do not give the endocrine system of rest, then it also begins to bend.

Source: Training system of R. Romanov and F. Sorokin // Antidoping center, www.antidoping-center.narod.ru

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TAGS:
bench press, body weight, working weight, endocrine system, One-Squat Training