Squats and Deadlifts.
Those rules are based on 35 years of observations. If you are waiting for the double blind studies, you will waste 6 to 8 Olympiads. They are not in any particular order.
A really hard deadlift workout will take a female 10 days to recover from, a male 14 days. What is a real hard deadlift workout. For example, I am talking sets 6 to 10 of 3 where you stop 3 times for 6 seconds in the eccentric portion. The coach calls the stop positions at random. If you do this workout correctly, you will look like are suffering from a nasty case of Parkinson’s on the isometric holds.
Squats and deadlifts can be done the same day, if done in separate workouts. You would squat in the morning and deadlift in the evening.
You can squat and pull in a workout.
Deadlifts are pretty much done by themselves. The only exception being alpine skiers, where I have them to double stations of deadlifts alternated with ab work. This system reduces the number of lower back injuries significantly.
You can only gain decent levels of muscle mass if you squat and deadlift. No amount of leg presses will ever match squats and deadlifts.
Frequency is most important in improving squat loads. You can get to a 2 x bodyweight at squatting once every 5 days. You want to squat ATG 3.6 x bodyweight? You will to commit to 9 to 15 squat workouts a week. Ask any Olympic level lifting coach, no has squatted that much in relation to bodyweight to without putting in that much frequency.
Training squats with eccentric loads is the best way to improve short-term speed. It allows the athlete to decelerate later, and switch more rapidly from an eccentric contraction to a concentric contraction.
Pausing in the bottom position is a great way to blast plateaus in squats
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