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This is the routine my buddy Ed Coan set me up with about a year ago, it include the Offseason
routine and the Meet Cycle. I have gone through each a few times and I have to say its the best
squat routine I have ever used and I have made gains on many squat routines!!

There are three parts to this, first I will list the Offseason Routine, then the Meet Cycle. In each
part I will list the Accessory work to be done.

PART I--OFFSEASON ROUTINE

There are no percentages to worry about, you pick the weight you think you can hit the EASY
SINGLE (not a MAX Single, but too easy as well) with and start backwards going down from
Week 10 by 20lbs to get the weight you can use for each week.

THE ONLY EQUIPMENT USED IS A BELT AND LATER IN THE CYLE KNEE WRAPS,
NO SUITS OR BRIEFS UNLESS YOU HAVE AN UNBEARABLE HIP SORENESS OR
OTHER INJURY.

OFFSEASON PROGRAM

WEEK WORK SETS(Sets/Reps)

1 2x8
2 2x8
3 2x5
4 2x5
5 2x5
6 2x3
7 2x3
8 2x2
9 1x2
10 1x1

ASSISTANCE WORK

1.) High Bar Close Stance Pause Squats (2 sets

x 5 reps for first 5 weeks, then 2x3 for last 5)
2.) Adductor Hip Work(I prefer doing this on
sled or with low pulley cable machine)
 3.) Hamstrings (IF NEEDED)
4.) ABS
5.) Calves

PART II-MEET CYCLE

Below is the Meet Cycle Routine. The assistance stays the same as above table. I cut out pause
squats the last 5 weeks and it worked great. I will also note in the last column when to add each
piece of gear. Wear loose wraps on your last 2 or 3 warmups for all weeks as well.

NOTE: The last week of the Meet Cycle calls for a single. This is NOT a max single.

MEET CYCLE PROGRAM

WEEK WORK SETS(Sets/Reps) EQUIPMENT TO BE USED

Belt, Suit Straps Down &
1 1x5
Loose Knee Wraps
Belt, Suit Straps Down &
2 1x5
Loose Knee Wraps
Belt, Suit Straps Down &
3 1x5
Loose Knee Wraps
Belt, Suit Straps Down &
4 1x5
Loose Knee Wraps
Belt, Suit Straps Down &
5 1x3
Loose Knee Wraps
Belt, Suit Straps Up &
6 1x3
Medium Knee Wraps
Belt, Suit Straps Up & Tight
7 1x2
Knee Wraps
Belt, Suit Straps Up & Meet
8 1x2
Tight Knee Wraps
1x1(Do heavy Walkout with
Belt, Suit Straps Up & Meet
9 @70lbs more than this single
Tight Knee Wraps
after Squats, hold for 5 sec)
MEET WEEK(2x5 Easy
10 Squats @50-60% of Max for Belt
Meet)

We lco me to t he darks ide.

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WEEK WORK SETS SPEED SETS

(60%)8 sets x 3 reps (90 sec
1 (75%)x 2 reps
rest b/w sets)
(65%)8 sets x 3 reps (90 sec
2 (80%)x 2 reps
rest b/w sets)
(70%)6 sets x 3 reps (90-
3 (85%)x 2 reps
120 sec rest b/w sets)
4 (90%)x 2 reps (75%)5 sets x 3 reps (90-
 120 sec rest b/w sets)
(65%)3 sets x 3 reps (120
5 (80%)3 sets x 3 reps
sec rest b/w sets)
(70%)3 sets x 3 reps (120
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sec rest b/w sets)
(75%)3 sets x 3 reps (120
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sec rest b/w sets)
(70%)3 sets x 3 reps (120
8 (95%)x 2 reps
sec rest b/w sets)
(70%)2 sets x 3 reps (Rest
9 (97.5%)x 1 rep
as needed)
(60%)2 sets x 3 reps (Rest
10 (100%)x 1 rep
as needed)
11 MEET DAY N/A

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1.) Stiff Leg Deadlifts
2.) Bent Over Rows
3.) Underhand Grip Lat Pulldowns
4.) Arched Back Good Mornings

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5.) Good Mornings

  

  

   
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WEEK 5: Power Shrugs (60%) of Dead max

WEEK 6: Power Shrugs (65%) of Dead max
WEEK 7: Power Shrugs (70%) of Dead max
WEEK 8: Power Shrugs (75%) of Dead max
WEEK 9: Power Shrugs (75%) of Dead max

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Week 8--2 sets of each exercise

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2 sets of Shrugs(75%) NO ASSISTANCE
2 sets of St Leg Deads

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