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.