The Other Segugio Squat Protocol

The Other Segugio Squat Protocol: Erection Training for Sport

Success, the recipe:

Step 1: Read the original Segugio Squat Protocol
Step 2: Determine eligibility
Step 3: Execute. Read The Other Segugio Squat Protocol if ineligible.
Step 4: Execute.

The purpose is once again to increase strength, power, and work capacity. The difference here is versatility; this program can be used during most phases of training for most athletes. While the original better caters to strength athletes and offseason bodybuilders, this program can be effectively used by a much larger demographic. This program may be preferable to the original if any of the following apply:

1. You have 2-4 years of training experience.
2. Your intake is within 5% of BMR. (You are cutting, but not through drastic restriction)
3. You make excuses and wind up training only 4x/week
4. You wanna be a bodybuilder, but don't wanna lift no heavy ass weight

Though I like to write my programming in 7+1 double mesocycles, this program is better applied as a 16 week linear block. Ideally, this program would be run as a 6-Day Split, but since catering to the lazy and inept is fashionable these days, it will run effectively enough given the following provisos:

1. The heavy and light day are set 48 hours apart
2. Isolation/weak point training/low intensity cardio is the only training permitted within the aforementioned 48 hour squat hiatus.
3. Lower body isolation work and low intensity cardio is strongly encouraged on the day after the light session.
4. Deadlifting is only permitted within 48 hours of completing the light session.

Disclaimer: No one can ever claim to have invented anything in the fitness world. That being said, I independently developed this methodology about 10 years ago through trial and error, and have never seen anyone else advocate it.

The training is organized along the lines of something I've named the over/under principle, which, according to google, apparently has something to do with knitting or pond draining. The principle is to train a muscle group in a different manner for a number (>2) of consecutive days, then to abstain from training it for approximately the same time period. I've found it to be a very effective way to prepare for powerlifting contests, but it's just as good for hypertrophy.

Ideal split:

Monday: Press
Tuesday: Pull
Wednesday: Heavy Squat/Legs
Thursday: Isolation/Weak Point/Cardio
Friday: Light Squat/Legs
Saturday: Deadlift/Lower Body Isolation
Sunday: Off/Cardio

Our lower body "overtraining" period is from Wednesday to Saturday, followed by three consecutive days of rest. If you are one of those people who enjoys pretending to be busy, upper body training can be divided amongst the OT days, and the three days of rest can be used for kite flying, hoop rolling, shoe shining, or whatever other hijinks you ragamuffins get into these days.

Unlike the original program, the intensities outlined are derivatives of your actual tested 1RM. Not your assumed 1RM. Not your projected 1RM. Not your "I have at least another 20 pounds in me" 1RM. Not your 1RM from high school. Test fresh, with >120s intervals, and regular increments of progression. Be sure to have a trained spotter. Not a liver spot, not your dog spot, but MY spot.

Modus Operandi:

Initial Week:

Heavy Day: 6x6@55%, 2-1-X-2 (or other momentum-free tempo of choice), 60 second interval
Light Day: 5x10@45%, 2-1-X-2 (or other momentum-free tempo of choice), 45 second interval
Assume a tested 1RM of 400 for the examples.

Heavy Day progresses with full increments (10 lbs. for most) at half volume (3 of 6 sets) every week. All increases in weight are front-loaded.

Correct: 6x6@220, [3x6@230, 3x6@220], 6x6@230, [3x6@240, 3x6@230], 6x6@240

Stupid Idiot: 6x6@220, 6x6@230, 6x6@240

Light Day progresses with full increments every fourth week. Power (work/time) output increases every week with the cyclical scheme of (5x10, 4x12, 3x16, 2x20). Variance in total workload is generally insignificant, but work efficiency is nearly doubled. Intervals are 45s for the first two weeks, 60s for the third week, and 90s for the fourth week. The intervals are scaled to allow for more rest, increasing the likelihood of set completion, while still ensuring increased work efficiency.

Week 1: 10 reps | (45) | 10 reps | (45) | 10 reps | (45) | 10 reps | (45) | 10 reps
Week 2: 12 reps | (45) | 12 reps | (45) | 12 reps | (45) | 12 reps

Week 3: 16 reps | (60) | 16 reps | (60) | 16 reps
Week 4: 20 reps | (90) | 20 reps

Relative work efficiency:

Week 1: 50 reps x 180 pounds = 9,000 pounds total work / 180 seconds rest = 50
Week 2: 48 reps x 180 pounds = 8,640 pounds total work / 135 seconds rest =  64
Week 3: 48 reps x 180 pounds = 8,640 pounds total work / 120 seconds rest =  72
Week 4: 40 reps x  180 pounds = 7,200 pounds total work / 90 seconds rest = 80
Week 16: 40 reps x 210 pounds = 8,400 pounds total work / 90 seconds rest = 93

The technical measure of total power output would require the inclusion of time under tension. Though total power output would more precisely gauge mechanical efficiency, our primary concern is athletic performance, for which my modified scale is a better indicator. Time under tension should not be punitive (as it would be on a raw power scale), as there is still work being performed in the eccentric and isometric portions of the lift, as well as the rack, step-out, and re-rack process.

Time under tension is "athlete time" as far as I'm concerned. The concentric work should begin from a paused loaded position, and end in a stable isometric. Excessive use of momentum would give a larger, though highly misleading calculation of "efficiency", but more meaningful work is being done by using strict form.

Contingency Plans:

There shouldn't have to be any. If you absolutely must put the weight down, take a 5 minute break, reset yourself, and reattempt.

Other Thoughts:

Do not neglect training abduction and hip extension during isolation day(s), especially if you squat with an olympic stance. Cardio, as always, means low to moderate intensity.