Weightlifting Programs

6 Week Back Squat Emphasis Prep Cycle


6 weeks   |   $20   |   Web, Text, Excel

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6. This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.

Good For:
  • Leg strength (especially back squat specifically)

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Sample Week

Week 1 Day 1 Monday
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back Squat - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
  • Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
  • SLDL - 3x5
Week 1 of 6

This is a 6-week preparatory cycle.


Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
  • Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row


Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (12)  |  Help  |  Programs  |  Exercises

  • Front Squat - 65% x 2 x 5
  • Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
  • Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
  • Mid-Hang Snatch - 60% x 3 x 4
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)



Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (1)  |  Help  |  Programs  |  Exercises

  • Back Squat - 75% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 5/leg


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest Day


Questions? Get answers here or post in comments.




4 Comments
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Antonio Felten
January 9 2016
are the % at day 20 for example taken from the old 1 rm or do i have to test a new one at a sertain point?
You will always go off of your current 1rm. You will test when the program calls for it.


Steve Pan
Hung Nguyen
March 9 2017
Hello,
Is it too much for me to add a heavy rack pull or front rack hold on Saturdays?
Rack support would be fine; I would not do any heavy pulling.

Greg Everett