Weightlifting Programs

Russian Squat Cycle


6 weeks   |   $15   |   Web, Text

This is a simple training cycle based on the so-called Russian squat cycle that works toward testing a max back squat at the end of week 6.

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Sample Week

Week 1 Day 1 Monday
Comments (16)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks (mid-thigh) - 60% x 2 x 5
  • Power jerk - 60% x 2 x 5
  • Clean from blocks (mid-thigh) - 60% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)

Week 1

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Week 1 Day 2 Tuesday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch pull off blocks (mid-thigh) - 100% x 5 x 5
  • Back squat - 80% x 2 x 6
3 sets; no rest:
10 DB push press
10 DB hang high pull

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Week 1 Day 3 Wednesday
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 2 x 5
  • Clean & jerk - 60% x 2 x 5
  • Hanging leg raise - 3 x 10
4 sets; no rest:
A1. Dips x 10
A2, Ring row x 10

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Week 1 Day 4 Thursday
Comments (14)  |  Help  |  Programs  |  Exercises

  • Back squat - 80% x 3 x 6
  • Bulgarian split squat - 3 x 5 (light!)
  • RDL - 4 x 5
3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20

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Week 1 Day 5 Friday
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Rest

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Week 1 Day 6 Saturday
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch no-touch deadlift on riser - 50% x 3 x 3
  • Clean high pull - 70% x 5 x 5
  • Back squat - 80% x 2 x 6
3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15

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Week 1 Day 7 Sunday
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Rest

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3 Comments
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Ethan McGrath
March 18 2020
Hi,

How much rest should we take between squat sets? For example, should we maintain a 2min rest for each set throughout the entire 6 weeks of squatting?

Thanks
Ethan - Yes, for this cycle, I would rest at least 2 minutes.

Alyssa Sulay