How can a conjugate, or concurrent system of training help avoid accommodation? Simply by constantly changing the stimuli - different movements, bars, resistance, grips etc - you never give your body a chance to adapt. How can we apply this to the squat?
Here is a short list of all of the variables that you could rotate/combine to never accommodate. The combinations are endless. Remember to shoot for max efforts in every lift variation and keep track of your records!
1. Choose a lift:
-Anderson squat (squatting from the bottom up)
-Zercher squat (skip to #4)
2. Choose a bar:
-Safety squat bar
-Cambered squat bar
3. Choose a stance:
4. Choose a type:
-Free squat (skip to #6)
5. Choose a box type:
-Hard normal surface
-Softer foam surface
6. Choose a method:
-Concentric only (starting from pins)
7. Choose a depth:
8. Choose a variable resistance method:
9. Choose the amount of variable resistance:
-Bands (vs. mini, monster mini, light, average, strong)
-Chains (vs. 1,2,3,4 or 5+ sets of chain)
There you have it! The combinations of lifts are nearly endless. If you know what you are doing, you may only need 5 or 6 variations to rotate through, others may need upwards of 25 or more. It is crucial to set 1 rep maxes in each variation and strive to break your previous record every time it comes up in your rotation. Now get squatting!