WSB - squat method - part 1

Louie Simmons of the Westside Barbell Club in Columbus, Ohio, coaches 13 squatters over 360kg, 24 bench pressers over 255kg and 25 deadlifts over 315kg.

To develop the squat and deadlift in WSB they use the Box Squat and its dynamic execution (squat to box squat). The dynamic method does not build absolute strength, but the ability to develop the highest possible speed during the lift. A wave load from 55-70% of the max for 1 repetition of the squat to sit-up is used. Gradually increasing weight is added in the form of chains or bands.

Dynamic squat day has its place in the Simmons system on Fridays. So we are only talking about all Fridays of the overall program.

In the following series, we'll go through the Dynamic Squat cycles for 24 weeks with subsequent fine-tuning to strength in the so-called Circa max phase, culminating in competition.

The first cycle

Let's take a look at the 9 week dynamic squat routine of the advanced lifter. Simmons states that a lifter with 360kg of power in the squat has a max squat to seated squat of around 315kg.

• 1. 58% x 12 sets x 2 reps; 2 sets with chains
• 2. 63% x 12 sets x 2 reps; 2 sets with chains
• 3. 68% x 10 sets x 2 reps; 2 sets with chains
• 4. 58% x 12 sets x 2 reps; 3 sets with chains
• 5. 63% x 12 sets x 2 reps; 3 sets with chains
• 6. 68% x 10 sets x 2 reps; 3 sets with chains
• 7. 58% x 12 sets x 2 reps; 4 sets with chains
• 8. 63% x 12 sets x 2 reps; 4 sets with chains
• 9. 68% x 10 sets x 2 reps; 4 sets with chains

The above procedure assumes a superdress with straps at the bottom. Simmons recommends 50-60% wool if performing RAW.

Performing each rep assumes absolute focus on starting and accelerating the barbell upward. While a load in the neighborhood of 60-80% is used, each repetition should be performed with the same effort as the lifter will expend at maximum attempt.

The following video provides some insights into the technically correct execution of the seated squat.