Programming the Squat for Strongman
A well-designed squat programme is a cornerstone of success in strongman training. For strongman athletes, squatting isn’t just about moving the heaviest weight—it’s about building strength, power, and endurance that directly translate to competition events. Achieving this requires a balance of main squat days, accessory work, and event-specific training.
This article is the final instalment in the Building the Squat for Strongman and Powerlifting series. It provides a detailed look at programming strategies for strongman athletes, building on the foundational concepts discussed earlier. By drawing on principles from Westside Barbell, Louie Simmons, and your work at teamjoshhezza.com, we’ll create actionable programming templates to enhance squat performance.
Components of a Strongman Squat Programme
1. Main Squat Day: Building Absolute Strength
Main squat days are dedicated to heavy lifting to develop maximal strength. This session typically focuses on a primary movement, such as the back squat or box squat, which allows for progressive overload and addresses strength deficits.
Key Elements:
Use variations that target posterior chain strength, such as box squats or safety squat bar (SSB) squats.
Incorporate accommodating resistance (bands or chains) to build explosive power.
Rotate squat variations every 3-4 weeks to avoid accommodation and target weaknesses.
2. Accessory Squat Day: Addressing Weaknesses
The accessory squat day complements the main day by focusing on variations that target specific areas of improvement. Exercises like front squats, Bulgarian split squats, and SSB squats can address imbalances and improve stability and core strength.
Key Elements:
Moderate to high volume (4-6 sets of 6-8 reps).
Prioritise unilateral movements to address imbalances.
Include core stability exercises such as planks or ab rollouts.
3. Event-Specific Work: Bridging Training to Competition
Strongman competitions often test strength endurance and stability through movements like yoke carries, stone loads, and sled drags. Incorporating these movements ensures that your squat strength translates to event performance.
Key Elements:
Include yoke walks to develop core stability and leg drive.
Perform stone loads to mimic explosive movements under fatigue.
Use sled drags for conditioning and quad endurance.
Sample Weekly Squat Programme for Strongman
Day 1: Main Squat Day
Main Lift: Box Squat (5x3 at 80% of 1RM)
Accessory Work:
Glute-Ham Raises: 3x12
Reverse Hypers: 3x15
Good Mornings: 3x8
Mobility Focus: Hip Flexor Stretch
Day 2: Accessory Squat Day
Main Lift: Front Squat (4x6 at 70% of 1RM)
Accessory Work:
Bulgarian Split Squats: 3x10 each leg
Hanging Leg Raises: 3x15
Single-Leg Romanian Deadlifts: 3x10
Mobility Focus: Ankle Dorsiflexion
Day 3: Event Day
Event Work:
Yoke Walks: 4 sets of 30 metres at 80% competition weight
Stone Loads: 5 sets of 3 reps
Sled Drags: 4 sets of 40 metres
Mobility Focus: Adductor Mobilisation
Programming Squats Within a Conjugate Method Framework
The conjugate method, popularised by Westside Barbell, provides a structured approach to continuous improvement. By rotating exercises and combining maximal, dynamic, and accessory work, the conjugate method ensures that all aspects of strength are addressed. As detailed in The Conjugate Method for Strongman, event training is not typically done on an additional day but incorporated into Max Effort (ME) and Dynamic Effort (DE) days.
Max Effort (ME) Days
Max effort days focus on building absolute strength through heavy singles or doubles in a rotated variation. For squats, variations might include cambered bar squats, box squats, or front squats.
Key Principles:
Rotate squat variations weekly or biweekly.
Use accommodating resistance to build strength at lockout.
Aim for a true max effort, but maintain safe technique.
Dynamic Effort (DE) Days
Dynamic effort days emphasise bar speed and explosive power using submaximal weights (50-70% of 1RM) combined with bands or chains.
Key Principles:
Perform 8-12 sets of 2-3 reps.
Focus on technique and speed through the entire range of motion.
Include event-specific movements like yoke walks or sled drags to build strength endurance.
Accessory Work
Addressing weaknesses identified during ME and DE sessions is critical. Common accessory exercises include reverse hypers, glute-ham raises, and good mornings, as well as core and stabilisation work.
Sample Conjugate Squat Programme for Strongman
Day 1: Max Effort Squat Day
Main Lift: Cambered Bar Box Squat (Work up to a heavy single or double)
Event Work: Yoke Walks (3 sets of 30 metres at 80% competition weight)
Accessory Work:
Reverse Hypers: 3x12
Glute-Ham Raises: 3x10
Belt Squats: 3x15
Day 2: Dynamic Effort Squat Day
Main Lift: Speed Squats with Chains (10x2 at 60% of 1RM)
Event Work: Sled Drags (4 sets of 40 metres)
Accessory Work:
Bulgarian Split Squats: 3x10 each leg
Good Mornings: 3x8
Hanging Leg Raises: 3x15
Powerlifter-Specific Squat Programming
While strongman squatting often emphasises variety and event-specific carryover, powerlifters focus on maximising strength in the competition squat. This involves prioritising back squats and building stability and technique in a specific stance and bar position.
Key Considerations for Powerlifters
Consistency: Powerlifters need to develop proficiency in their competition stance. Variability in technique should be minimised to ensure repeatability under heavy loads.
Technique Refinement: High-repetition back squat sessions with moderate weights can improve bar path, bracing, and depth.
Small Muscle Strength: Strengthening stabiliser muscles reduces injury risk and improves force transfer. Focus on exercises like single-leg work, banded hip abductions, and calf raises.
Example Powerlifting Squat Week - Not in a conjugate framework
Day 1: Heavy Squat Day
Main Lift: Back Squat (5x3 at 85% of 1RM)
Accessory Work:
Good Mornings: 4x8
Leg Press: 3x15
Calf Raises: 4x20
Day 2: Technique Day
Main Lift: Back Squat (6x4 at 65% of 1RM, focusing on technique)
Accessory Work:
Bulgarian Split Squats: 3x10
Ab Rollouts: 3x15
Banded Hip Abductions: 3x20
Day 3: Assistance Day
Main Lift: Front Squat (4x6 at 70% of 1RM)
Accessory Work:
Glute Bridges: 3x12
Hamstring Curls: 3x15
Hanging Leg Raises: 3x15
Obviously my biases are towards the conjugate method and you can see how I would program squats within that in just about every other article.
Conclusion: Building a Stronger Squat
Programming the squat for strongman or powerlifting requires a strategic approach that balances strength, technique, and event-specific carryover. By tailoring your training to your sport’s demands, you can develop a squat that not only moves weight but also performs under pressure.
Whether you’re a strongman competitor incorporating yoke walks and stone loads into ME and DE days or a powerlifter refining your bar path and bracing, the key to success lies in consistency and smart programming. Use the templates provided here as a foundation to build your strength, address weaknesses, and prepare for your next competition.
Ready to optimise your squat training? Explore more articles and resources at www.teamjoshhezza.com and connect with us on Instagram for daily tips and insights!
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