【永久保存版】東京五輪日本代表の山本俊樹選手にスクワット200kg達成までの具体的なトレーニング計画を教わる!!【3ヶ月でスクワット200kg-Road to 200kg Squat-】 — Transcript

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1. 0:00200kg in 3 months - is it possible?
2. 0:05It most certainly is, maybe even in a month
3. 0:09but you have to plan every detail out
4. 0:21so today we are filming the part 2 to my squat journey
5. 0:31my goal is to hit a 200kg back squat in 3 months
6. 0:36and we have here Tokyo Olympics Athlete Toshiki Yamamoto as a guest
7. 0:42we are actually filming this a week out before he joins the last pre-Games training camp
8. 0:53I'm sure hitting a plateau is very common among our viewers
9. 1:00so we are hoping to make this as informative as possible
10. 1:09my current best is 185kg, from last year
11. 1:16is it possible to hit 200kg in the next 3 months?
12. 1:25Absolutely
13. 1:30might not even take that long depend how you approach it
14. 1:36+15kg on a PR?
15. 1:43we'll get into the details later
16. 1:49but the important thing about training in general is that changes need to be semi-permanent
17. 2:00there's really no point in hitting 200kg just once
18. 2:08I say it all the time
19. 2:15hitting 300kg anywhere, anytime
20. 2:24it needs to be yours
21. 2:26so I want your goal at the end of 3 months to be
22. 2:31hitting 200kg anywhere, anytime
23. 2:38for that reason only, your training span should be at least 3 months
24. 2:47you need to be meticulous about your approach
25. 2:56as a weightlifter, the idea is to improve your strength and have it transition laterally onto the actual lifts
26. 3:04without sacrificing anything you built up to that point
27. 3:13so consider 200kg to be the bare minimum
28. 3:23I see, it doesn't matter how shitty or great I feel on that day, I should be able to hit it at any point
29. 3:34what's the plan to get me there?
30. 3:37there are 3 different phases
31. 3:43the first is the hypertrophy phase
32. 3:47let's talk with the program in front of us
33. 3:54and we can share this with everyone?
34. 4:02it's fine
35. 4:15let's start with periodization
36. 4:19sorry, I sold a t-shirt
37. 4:28so you need to understand the different phases and know where you are
38. 4:38there are 3 periods
39. 4:45the first lasts for about 3~4 weeks, and it's referred to as the hypertrophy phase
40. 4:55so for a month
41. 5:01you'll be hitting high reps for volume
42. 5:10you can do anywhere between 5~8 sets per session, but see how you feel after your first day
43. 5:178 sets should be enough though
44. 5:23and after that you'll move onto the first strength phase
45. 5:36you'll be building basic strength with sets of 5 reps
46. 5:46the basic idea is to hit a 5 by 5 PR
47. 5:57it needs to be heavy and is about training nerves
48. 6:04how heavy do you think you'll be able to go for 5 by 5s?
49. 6:13probably around 150 or 155kg
50. 6:18ok
51. 6:22so you want to be able to hit that for 5 sets
52. 6:29but you can build up through the sets
53. 6:38maybe start with -10kg off of your intended best
54. 6:50and build your way up
55. 6:56you should be peaking on your 3rd set
56. 7:03that'll be for another month
57. 7:11but you should always try to hit a heavier 5RM
58. 7:21if you feel like you can at any point
59. 7:30but it should be in the shape of a mountain
60. 7:37so if it isn't, you need to change up the weights for the next session
61. 7:45so you keep adding
62. 7:53to build basic strength
63. 7:57the last phase
64. 8:06is for max strength
65. 8:10you've done 2 months of build up until this point
66. 8:18so now you want to make the most out of it
67. 8:24and so the focus is 1~3 reps
68. 8:30ideally 3 reps
69. 8:34so don't go straight for the 200kg
70. 8:47try to favor the higher reps and build a heavy 3RM
71. 8:54which, calculates to at least 200kg as a 1RM
72. 9:03probably around 185kg for 3 reps should translate to a 1RM of 200kg
73. 9:09182.5kg it says here
74. 9:20you need to hit
75. 9:26your current 1RM for 3reps
76. 9:33it seems impossible
77. 9:37but you can do it as long as you plan it out
78. 9:45performance should always be a long-term goal
79. 9:53and consistent
80. 9:57so for example, I'd imagine some crossfitters have trouble gaining weight because of the amount of work they do
81. 10:03but even then, they are expected to hit big weights
82. 10:12you should be able to do the same
83. 10:17ok, so we do 8 sets?
84. 10:24yes, and you can play around with the weights. Build a mountain, but you don't have to
85. 10:36you need to be selective about the weights here
86. 10:42because you risk injury at these weights
87. 10:48how often should you squat a week?
88. 10:55at least twice, but three is enough
89. 10:57any more usually leads to an injury
90. 11:03so overtraining
91. 11:10so adjust depending on how you feel
92. 11:17I personally have a lot of trouble figuring out what the best frequency is
93. 11:24you can change things up entirely if you aren't feeling up for it
94. 11:32do something entirely different
95. 11:37you can even go back a phase
96. 11:45find out what works for you
97. 11:54it's more important to be flexible than strict
98. 12:023 months is a lot of time
99. 12:11being able to tell what you need to do in the moment is also a skill you need to learn
100. 12:20but I do the same thing all the time
101. 12:30it's how I injured my shoulder
102. 12:37I injured my hip last year as well
103. 12:55it's so common
104. 12:59can you even take the day off?
105. 13:14absolutely
106. 13:20you should also keep in mind the amount of stress your joints are going througH
107. 13:25there's always a certain amount of stress
108. 13:30especially at heavier weights in the third phase
109. 13:36so say if you wanted to just stimulate your muscles, you could do higher reps
110. 13:43any movements besides the squat you'd recommend?
111. 13:52leg presses
112. 13:57if you feel like you should have done more at the end of your workout
113. 14:09you could finish off with some leg presses without putting as much strain on your body
114. 14:14how would I build up?
115. 14:23usually 10 reps per set
116. 14:29and don't get too picky about weights here
117. 14:35keep going up until you hit your max for the day
118. 14:42do 2 sets there
119. 14:50and build back down
120. 15:00so another mountain there
121. 15:09it'll probably add up to 10 sets or more
122. 15:20saves your core as well
123. 15:25stronger athletes do sets of 20
124. 15:33you should build it into the larger program
125. 15:39these are all great information
126. 15:45200 kg looks possible right now
127. 15:51you'll get it done, and the best part about you doing this is that your form is already in place
128. 16:01people new to squats or training shouldn't be jumping straight into this program
129. 16:13what does an ideal form look like?
130. 16:19depends, but because this program is intense, I would recommend a high bar squat to save as much of the core as possible
131. 16:29that's good, I've only ever done high bar squats
132. 16:34I see you work out all the time, but you've got it down already
133. 16:41I'm sure everyone will be seeing more of it soon, but you can learn a lot from watching you
134. 16:49so all you need to think about is just getting through the program
135. 16:57now I'm motivated
136. 17:02what would you say about squat depth?
137. 17:14it really depends on the person, some people just can't do a full bottom squat at the moment
138. 17:26so do it in a range of motion you are comfortable with
139. 17:30the worst thing that can happen is you hurt your back trying to squat too deep
140. 17:36what is your opinion on box squats?
141. 17:41it might be too much for some people
142. 17:50but using box squats as the third exercise is something I do
143. 17:56it's a great approach
144. 18:01when I went for 185kg last year, I hadn't even lifted 180 at that point
145. 18:14so even though I stood it up, I could tell I wasn't used to being under that much weight
146. 18:25so I figured using box squats as a way to get used to heavier weights is good
147. 18:31getting used to the weight is all about having a solid core
148. 18:47and in order to build up to that point, box squats are great
149. 18:54also, if you say have an injury and don't feel comfortable doing full squats
150. 19:04you could use leg presses to work with a full range of motion and
151. 19:10box squats to get used to being under heavier weights
152. 19:21that's also an option on some days
153. 19:39entirely up to you and how you feel that day
154. 19:45how heavy should I go on box squats?
155. 19:55whatever your goal weight is for 10 reps, so for you, 200kg
156. 20:03I would say that's a temporary goal for you
157. 20:12very informative, I know exactly what I need to do for the next 3 months
158. 20:18can't believe all of this is free for everyone
159. 20:27any other suggestions? like macros?
160. 20:35I would say be conscious about timing
161. 20:43try to eat at least 3 hours before your workout
162. 20:52sub 2 hours, you're very likely to throw-up
163. 20:56obviously depends on what you eat, but timing in general is critical
164. 21:05got it
165. 21:17you should also be aggressive on your protein intake, after all your legs are the biggest muscles in your body
166. 21:34make sure you take in protein and eat carbs pre-workout
167. 21:46how much protein should someone be taking in?
168. 21:55how much do you weigh? 80kg
169. 22:08ok
170. 22:10so triple that
171. 22:13you should try to take in about 240g
172. 22:20it'll help you get there faster
173. 22:25and getting 240g of protein from whole food is a bit unrealistic, so use supplements
174. 22:36I'm feeling good about all of this
175. 22:43right so today we had Toshiki Yamamoto here explaining to us what he recommends as a squat program
176. 22:54and some other valuable information
177. 23:02Thank you very much for your time pre-Olympics
178. 23:09Thank you for watching