note:
1, ensure that you squat more than 2 times a week;
2. Special events are divided into strength group and hypertrophy group, with the strength group within 5RM and hypertrophy group 8-12rm;
3. It is suggested that the training frequency of the same special training should be more than 2 days, depending on the individual recovery speed;
4. If conditions permit, it is suggested to adopt the linear periodic increase mode for the weight increase of special training;
There is no perfect plan and scheme, only the scheme that suits you best. Only after many times of practice can you get the perfect answer.