5-Week Squat Bump

Formats: Web, Text, Excel,  |   Premium Program

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Duration: 5 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? No

Focus: Squat strength; postural strength; pulling strength

This is a quick 5-week cycle that will help boost your squatting strength.

Notes:

• Pulling weights can be adjusted up if they feel too light. Lift-offs should be difficult, pulls moderate, and floating halting deadlifts difficult but within your ability to maintain proper positioning and complete back arch.
• Select weights by feel for technique primers at start of workouts - these should be light, and the emphasis on the precision of the movement, not the weight.
• For Saturday's heavy single snatch and clean & jerk, give yourself a max of 3 misses before stopping, and never finish on a miss - drop the weight and take a last single to finish on a make.

What People Say

"Added 25kg to back squat (190kg) and front squat."
- Gael

"Back squat went from from 135k / 156 k, snatch 94k / 102 k very happy with this program."
- Matthew

Sample Week