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6-Week Team Back Squats
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6-Week Team Back Squats


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Duration: 6 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

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

Focus: Leg strength (back squat specifically)

This 6-week program focuses on building back squat strength with moderate volume and reps - it's based on programming used with some of Catalyst Athletics' world-class lifters.
 
It includes a lot of pulling strength work as well, and of course plenty of snatch and clean & jerk training.
 
Athletes have seen massive increases in their squats, as well as big snatch and clean & jerk PRs, on this program and variations of it.

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Sample Week

Week 1 Day 1 Monday
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  • Back Squat - 70% x 3 x 4
  • Snatch - 70% x 3 x 4
  • Snatch Deadlift - 90% x 5 x 3
  • Jerk - 70% x 3 x 4
2-3 sets:
A1: Weighted Plank  x 20-30 sec 
A2: Staggered DB RDL x 10/side

6-Week Team Back Squats - Week 1 of 6

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Week 1 Day 2 Tuesday
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  • Power Snatch + Snatch Push Press + OHS (% of PS) - 65% x (3+3+3) x 4
  • Power Clean + Power Jerk (% of PJ) - 65% x 2(1+1) x 4
  • Snatch Pull - 85% x 3 x 4
2-3 sets:
A1: Bent Row x 12-15
A2: DB Curl & Press x 12-15

Questions? Get answers here
Week 1 Day 3 Wednesday
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  • Front Squat - 70% x 2 x 4
  • Clean - 70% x 3 x 4
  • Clean Pull - 80% x 3 x 4
  • Power Jerk - 70% x 3 x 4
2-3 sets: 
A1. Half-Kneeling Cross Chop x 10/side
A2. Single-Leg Bench-Supportd Glute Bridge x 10/side 

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Week 1 Day 4 Thursday
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Rest Day

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Week 1 Day 5 Friday
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  • Back Squat - 70% x 3 x 4
  • Snatch - 70% x 1, 75% x 1 x 5
  • Clean & Jerk - 70% x (1+1), 75% x (1+1) x 5
  • Clean Deadlift - 90% x 5 x 3
Ab & accessory work of choice - Have fun and get some variety 

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Week 1 Day 6 Saturday
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  • Snatch With No Jump - 55% x 2 x 4
  • Power Clean + Push Press (% of PP) - 70% x (2+2) x 4
  • Snatch Pull - 80% x 3 x 4
2-3 sets:
A1: Dead Bug x 10+/side
A2: Pull-up (assist or sub lat pull down as needed) x 12-15

Questions? Get answers here
Week 1 Day 7 Sunday
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Rest Day

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