T Nation

20-Rep Squats For Conditioning?

One of our school’s coaches is experimenting on a new conditioning regimen for a variety of athletes. He selected some basketball, track, soccer and table tennis athletes as his subjects. His workout plan leaked through a friend of mine in track. I think the coach is insane. Here’s the workout he planned.

A. 20-rep squat
-1 set of squats w/ 10RM
-supposedly increases RBC count

B. ASET (Anaerobic Strength-Endurance Training; actually EDT)
-as many reps as possible for burpees and pullups within 15 minutes
-supposedly develops strength-endurance for the whole body

C. 50m dash (something like HIIT)
-12 rounds
-supposedly increases speed-endurance and explosiveness on demand

D. Uphill treadmill
-full incline w/ 45 lb backpack for 20 minutes
-supposedly improves lactic acid tolerance and cardiac output

What do you guys think?

I think having all of that in the same session is a bit optimistic. This looks like a case of a coach prescribing shit he’s never tried.

Incidentally, he’s a former sprinter-turned-bodybuilder who loves 20-rep squats (his legs are huge). I think he walked the walk, but he’s insane for letting some college athletes do that.

i’d be interest in seeing the results for the table tennis athlete

How can anyone do 20 rep squats with their 10 rep max??

are you sure those aren’t separate workouts?

all that in 1 session???

sounds reckless.

It does seem like alot for one session. But split up it woudln’t be that bad. I could see pairing two of the 4 together and training them on different days.

The 12 rounds of 50m sprints is enough to completely wipe me out by itself.

the only way that makes any sense is if those are 4 seperate workouts. looks a little crossfit inspired IMO

[quote]Old Dax wrote:
How can anyone do 20 rep squats with their 10 rep max??[/quote]

YOu do like 5-6, stop without racking the weight, take a few breaths and continue, stop every couple of reps when you need to, to take a few breaths, dont rack the weight till you are done. towards the end you might need to take a few breaths after every rep. That is why it is also called Breathing Squats.

Keep breathing till you can do another one :smiley:

They will get tougher mentally, at the very least and if there’s enough recovery involved, be in kick ass shape. Regardless, if I were in one of those kids shoes, I’d be pissed because some douche is melting my FT fibers into ST heaven.

[quote]j62usa wrote:
It does seem like alot for one session. But split up it woudln’t be that bad. I could see pairing two of the 4 together and training them on different days.[/quote]

Yeah. I think an A-B and C-D pairing would be nice.

[quote]AlexM wrote:
They will get tougher mentally, at the very least and if there’s enough recovery involved, be in kick ass shape. Regardless, if I were in one of those kids shoes, I’d be pissed because some douche is melting my FT fibers into ST heaven.[/quote]

The sprints might be able to prevent that. Besides, 3 of those sports do involve endurance work. Some ST conversion wouldn’t hurt.

I still think he’s insane, though. I might check out their training schedule and watch them. I’ll see if they have one today.

I’ve been doing 5/10/15 pullup/pushup/bw squat x 20 rounds for time as a tester workout to see how my cardio is coming along. Its a crossfit workout that I just do at a round a minute pace until I can get 20 in 20 minutes. Last thing I would want to do after that, is run sprints.

Last thing I would want to do before that is 20 rep squats. But, I think if you give yourself probably about 15-20 minutes after each of those sessions it would probably be doable. The times for the sprints and reps for the B would be interesting to see though.

[quote]robo1 wrote:
i’d be interest in seeing the results for the table tennis athlete [/quote]

Ya seriously. I’m sure the table tennis “athlete” will gain much from squatting and deadlifting.

What I saw was unbelievable. This was the first time I saw a coach who did an entire workout with his athletes. Since his athletes were doubtful of the workout, he decided to join them and show them it’s possible. I watched the whole thing out of curiosity.

First, he 20-rep squatted 315. Since he succeeded, the others were inspired to follow. They all did 135, and the 2 basketball guys and a soccer guy fainted. Amazingly, the table tennis guy didn’t faint.

In any case, after 10 minutes of rest and encouragement, coach was able to get everybody (even those who fainted) to do the ASET with him. I didn’t count the reps they did, but they were barely moving by minute 10. Coach seemed to be consistent the whole time, although he was visibly tired.

After another 10 minutes of rest were the sprints. Coach could sprint 50m in less than 7 seconds. The athletes managed times under 10 seconds for all 12 rounds. They rested 2 minutes between each round.

Finally, they hit the treadmill. I noticed they were in pain.

The whole thing lasted 2 hours. Apparently, they’ll be doing this every M-W-F. Afterwards, coach drank his protein and nutrient shake and shared some with his athletes. Then he sent them home to sleep.

Nice guy, but I still think he’s insane.

[quote]Scrotus wrote:
Old Dax wrote:
How can anyone do 20 rep squats with their 10 rep max??

YOu do like 5-6, stop without racking the weight, take a few breaths and continue, stop every couple of reps when you need to, to take a few breaths, dont rack the weight till you are done. towards the end you might need to take a few breaths after every rep. That is why it is also called Breathing Squats.[/quote]

It doesn’t say breathing squats, anyway I’ve heard this kind of crap before; in my opinion you’d be likely to pause for a few breaths when you perform a 10RM.

Its basically BS, or a way of getting people to really try, as what they think is their 10RM isn’t cause they give up.

If you can do 20 reps with it it ain’t your 10 RM!

Insane, but badass!! Kudos to his whole team to get through that.

I do 2 sets of 8 on squats and I’m spent LOL No wonder I’m fat