Category Archives: Weightlifting

Squat Everyday

If overtraining does exist I am pretty sure you would know. You would experience things such as chronic joint and muscles soreness plus elevated heart rate upon waking up in the morning and etc. The fitness industry is based on money. An owner of a World Gym once told me he had 3,000 members all signed up on 1 or 2 year contracts but in reality only about 300 of those members went to the gym on a regular basis. If overtraining does exist it has been blown way out of proportion by those driving the fitness industry. Convince people to train less and you can so the gyms isn’t over packed. This particular gym couldn’t handle 3,000 members all attending several times a week. The owner knows it as well.

Squatting everyday can be done and can be very beneficial depending on the circumstances. Weightlifters rely on front squats in which the lifter can’t handle the same load as a low bar back squat. I suppose if you were stupid enough to do low bar back squats everyday it might not work. Would you overtrain. I doubt it. However, you need to change the variation of the squat from high bar, to low bar, front squat, box squat, overhead squat, pause squat, high reps, low reps, and often use sub-maximal weights. For example, if you were to max out on low bar back squat everyday I don’t think you would overtrain. You would just get tired after several days and won’t have the intensity to push hard enough to challenge yourself. Rest days are a recharge for the central nervous system. Also, if you incorporated heavy/light days and used something to gauge your intensity such as Prilepin’s chart you could easily get away with performing the same exercise everyday. The advantages of this are neurological adaptation in which more and more muscle fibers are continuously recruited to fire in unison.

If you are a beginner don’t worry about overtraining at all. Just train like your life depends on it because it actually might. The thing we do today might not seem important but 20 years later in life you might be glad you put in the hard work, effort, and trained your ass off while you still had the chance to do it.

Lastly, Arnold Schwarzenegger didn’t believe in overtraining either and used high volume training. but use the term loosely saying that he always like to remain in a constant state of overtraining. His philosophy was that it was better to have done too much then to fall short of your goals. In fact, how many people do you know do too much of anything good. It is the philosophy that hard work pays off that builds a championship mentality.

Transitioning to Olympic Weightlifting

The Template

Snatch (Heavy)
Clean and Jerk (Light)

Front squat
Shoulder Press
Pull-Ups or Row

Snatch (Light)
Clean and Jerk (Heavy)

Front squat

Rep Schemes

During the first phase of training you will work up to five singles on each of the lifts after you have warmed up with Pendlay’s teaching progression. This should last for several weeks.

Then one lift will be medium while the other is progressed. “Medium” means at least 80% of a hypothetical max. Do 6 to 10 reps at this weight. The “heavier” lift will be pushed by the standard 5 lbs and hit for 3 to 5 singles. When 5 singles gets hard, just do 3ish. When 3 gets hard, just do 2. When you can only hit a top rep, aim to push it steadily every week. Eventually it won’t go up, but if you did this right you should have at least 2 or 3 months of this progression.

To view the entire details of this program visit

Know Your Ratios

I found a good article that I wanted to post that contains a reference list based on the back squat which can be used to help you determine if you have any overall strengths and weaknesses beneficial for weightlifters.

Reference Lift: Back Squat 100%

Front Squat: 85% of back squat
Clean Deadlift: 100% of back squat
Snatch Deadlift: 90% of back squat
Powerlifting Deadlift: 120% of back squat
Bench Press: 75% of back squat
Close-Grip Bench Press: 67.5% of back squat
Push Press: 63.75% of back squat
Incline Bench Press: 60% of back squat
Military Press (standing, strict): 45% of back squat
Weighted Dip: 78.75% of back squat (bodyweight included)
Supinated Chin-Up: 67.5% of back squat (bodyweight included)
Chest-Supported Barbell Row (torso parallel): 52.5% of back squat
Preacher Curl: 30% of back squat
Standing Reverse Curl: 26.25% of back squat
Clean & Jerk: 80% of back squat
Snatch: 66% of back squat
Clean: 81.6% of back squat
Jerk: 84% of back squat
Power Clean: 68% of back squat
Power Jerk: 72% of back squat
Power Snatch: 54% of back squat
Front Squat: 85% of back squat