Throwback Squat/Deadlift Training Template

by Josh Miller

The program structure laid out on the following pages is from October 2020. My training is constantly evolving as I do, and as needs arise that must be addressed.

At this point in time I would follow this structure, and dial it in 3 weeks at a time. After executing a 3 week wave, I would assess the response and adjust course to fit my needs the best possible. In addition to the two lower body days outlined, I also completed two upper body days per week for my four primary sessions, and performed a number of rehab/prehab and core sessions throughout the week.

Josh Miller Current Squat/Lower Body Program

I keep it very simple and pretty much perform a more athletic version of the old school westside template. I change it up some, but this is my basic structure.

Day 1- Sundays – Main Day

Warmup and core work first

·        Main movement- Usually a Squat Variation, every 3rd or 6th week (depending on the block) the primary lift is a hip hinge variation. Either a goodmorning, deadlift, zercher, etc.

o   Usually up to one top set for 1-5 reps.

·        Secondary movement- Usually a hip hinge variation. Choose 1. Either speed deadlifts (or a variation), good mornings, RDL, etc.

o   Somewhere around 18-24 total reps. Speed pulls may be lower volume, 6-10 sets of 1 rep.

·        Unilateral Knee dominant movement – Choose 1: Lunges, Lateral Squat Lunges, Step ups, Lateral Step ups or Bulgarian Split Squats, Single legged leg extensions, ect.

o   2-4 sets of 8-10

·        Hip Hinge assistance movement – Choose 1: Kettlebell Swings, single leg hip thrusts, single leg deadlifts, pull throughs, etc.

o   2-4 sets of 5-10

·        Leg Curl Movement – Choose 1: Seated, lying, standing with a machine or band, GHR, inverse curls, etc.

o   2-4 sets of 6-12

·        Hip Hinge movement with good hamstring stretch. Usually Band goodmornings, hyperextensions or RDLs. Choose only 1.

o   2-3 sets of 8-12

Day 2- Thursdays – Second Day

Warmup and core work first             

·        Jumping variation

o   6-18 jumps total depending on the day.

·        Speed Squats, or Squat Complex – Either focusing on technique and stability in the hole, or focusing on power here. Usually I perform 3-6 weeks of one and then 3-6 weeks of the other.

·         Hip Hinge Movement

o   Either 6-10 sets of 1-2 for speed deadlift or some volume on deadlifts, pause deadlifts, RDLs or GMs. Choose 1.

·        Hamstring Curl movement superset with Unilateral Knee dominant movement

o   2-3 sets of 8-10 each.

·        Single Leg Hip Hinge Movement or Band GM – Either Single leg goodmornings or RDLs, or band GM here.

o   2-4 sets of 8-12

The last 8 weeks of heavy day main/secondary movements

1. Cambered Bar Speed Squats because I had just performed a PR for Trap Bar Deadlift on the previous “second” day in the middle of the week. 675+340lbs bands for 1015 at the top on the deadlift

2.  Circa Max Squat – 700lbs + Blue, and 2 green bands followed by speed work on zerchers

3.      Deload week – Traditional Speed Squats off box followed by highland game Weight for Height throws

4.      Front Squat – Up to 725 without wraps followed by speed work on zerchers

5.      Reverse mini Band Squat – 900 without wraps – Slight quad pull. Nothing serious, but shut it down here for heavy work and performed occlusion.

6.      Deload tweaked quad, so only performed squats light with slow eccentrics and  lots of pausing for stability work. Followed with occlusion on assistance work to promote healing.

7.      Zercher Squat – up to 600 – Light tempo Squats to let the quad finish healing.

8.      Working back into normal Squats – 505 for sets of 8 followed by speed deadlifts with 695.

PRs from the last 7 weeks

·        Trap Bar against quadrupled mini bands – 675 bar weight – 1015 top weight – April 2

·        Front Squat without wraps – 725

·        Reverse mini band squat – 900

·        Zercher Squat – 600lbs

Right now, a lot of focus on general development of strength since I am far out from a meet.

Typically I move to more sport specific training, and perform competition squats and deadlifts more frequently the last 8-10 weeks out from a meet.

Usually the assistance work is determined by how I feel that day in terms of sets, reps and weight. I usually set a range to hit within for main lifts, but still go based off bar speed and feel.

I did also have a small tweak in my quad, but it must not have been too bad because I did a zercher squat with 600 a few weeks later.