Starting Conjugate: Advanced DE Squat Wave

The dynamic effort method is a strength training method that improves an athlete’s rate of force development. Rate of force development is the time it takes for an athlete to reach peak force output. Whether an athlete is training for strength or conventional sports, improving rate of force development significantly affects overall athletic performance.

As powerlifters, we want to spend as little time as possible executing our heaviest lifts. Specifically, we want to be explosive to reduce the amount of time we spend at disadvantageous joint angles, which require the most force output to overcome.

When a powerlifter's rate of force development improves, they will take less time to reverse direction during the squat or the bench press and will break contact with the floor much more quickly when deadlifting.

The Westside Barbell approach to dynamic effort training calls for wave training. Wave training increases training intensity and decreases training volume over three weeks. Once a wave is complete, we will change the exercise parameters (new barbell and accommodating resistance setup) and revert to week one of the three-week wave.

In this article, we will discuss a three-week squat wave that can effectively improve barbell squat proficiency and rate of force development.  

The Strategy

This advanced wave includes multiple approaches to dynamic effort squatting in one wave. Typically, a dynamic effort squat wave will include one style of squatting, often the box squat. With this advanced wave, we will execute both standard and box squats.

We will also utilize multiple accommodating resistance setups. When executing a typical dynamic effort squat wave, we will stick with one form of accommodating resistance (bands or chains) for the entire wave. As we work through this advanced wave, we will utilize bands, chains, and no accommodating resistance at all over the course of the wave.

The overall goal of this wave is to expose the athlete to the benefits of all styles of dynamic effort squatting.

We will box squat against bands, which allows athletes the benefit of overspeed eccentric training. We will box squat against chains, which provides stability training mixed with accommodating resistance. Then, we will finish the wave with a free squat without any accommodating resistance, allowing powerlifters to train dynamic effort with a competition-specific resistance curve.

Week One

In this first week, we will select the barbell we want to use for the wave. Note that whichever barbell we choose for the week one wave, we will use throughout the rest of the three-week wave. In this case, we will utilize the bow bar.

Now that we have selected the barbell we will use, we will now execute our week one workout. This workout will call for 10 sets of 2 reps, performed at 70% total intensity. We will train using 25% accommodating resistance, with 45% of the total resistance coming from barbell weight.

Here is what week one will look like for an 800lb squatter:

During the first week, we will aim to maintain an average velocity of 0.8 m/s.

Week Two

Now that week one is complete, we will move on to week two. During week two, we will perform box squats using chains as our accommodating resistance. With chains, we remove the overspeed eccentric aspect of dynamic effort training. However, the chain weight swings more freely than anchored bands, so it places greater demand on stability.

We will continue to use the bow bar. This week, we will be training at 75% intensity, which will change the amount of weight we add to the barbell. However, during weeks when we use accommodating resistance, the accommodating resistance weight will remain the same.

Here is what week two will look like for an 800lb squatter:

Given that the second week increases the training weight, it is reasonable to assume barbell velocity may reduce slightly. During the second week, an average velocity of .7m/s would be considered acceptable. 

Week Three

This week, we will be executing free squats to competition depth. We will still use the bow bar, but we will not use a box or accommodating resistance. The goal here is to implement compensatory acceleration training.

In the final week of the wave, the total training intensity will be 80%, barbell weight only. The goal is to execute each rep as explosively as possible while maintaining strict technique. This week is not just about barbell velocity; we are also aiming for technical mastery with a competition-specific lift.

A lack of GPP could significantly reduce barbell velocity in the last few sets. If this happens, we will slightly reduce the barbell weight to prioritize velocity during these sets. Ideally, athletes will be properly conditioned and able to maintain the average velocity standard.

Here is what week three will look like for an 800lbs squatter:

Given the lack of accommodating resistance and the change in the resistance curve, an average velocity of 0.6 m/s would be acceptable during week three.

Another Option

This strategy is not meant to be a complete overhaul of the standard approach to dynamic effort squat training. This wave offers the experienced athlete a different approach to drive further adaptations. I would recommend this strategy to athletes who have completed at least six months of standard dynamic effort squat training.

This is another aspect of our approach that makes it superior. As long as we stick to accepted science and strength-training principles, we have many programming options. No matter the athlete or situation, we can always devise a plan to continue improving athletic performance.

This approach is a great way to experience different forms of accommodating resistance, utilize overspeed eccentric training, and improve your competition squat skills all in one wave. It is also a good way to mitigate wear and tear. Two weeks of accommodating resistance, followed by one week of standard resistance curve squats, helps keep the knees and hips feeling fresh.

If you are looking for a new squat wave to try out, the wave outlined above is an option to consider.