Secondary Squat Day Troubleshooting Checklist

Building off Devan and Chris’ post (CLICK HERE) “your secondary day determines your primary day’s performance”, I’ve put together a bit of a general checklist that can help guide your decision making. Specifically this will be biased towards a lifter who squats 2x a week, and the variables at play based on different possible scenarios that we might see in regards to primary squat day performance. While this is not all encompassing by any means, my hope is this can help guide the general problem solving when needing to differentiate between the common negative performance indicators we see in our primary squat day performance. This could very well be applied to other lifts and frequencies as well, but for each lift and/or frequency adjustment, there would be specific nuances to how you might approach those situations vs. this scenario. 

As discussed in Episode 10 of the Powerlifting Now podcast, one of the key differentiators between coach to coach is the amount of tools in their toolbox, combined with their ability to efficiently problem solve using those tools in a timely manner. For any coach, having a general checklist of how you problem solve can be beneficial to guide decision making. And within that it is important to understand how often these performance indicators can stack as well. Example being a scenario where a lifter feels generally fatigued going into the primary squat day, with an addition of some added low back soreness. This could mean a combination of increasing the rest time between the secondary to primary day, as well as adjusting variation to where a lifter does high bar for backdowns and/or substitutes additional squat workload for more targeted accessory work.