Scribd Logo
Upload

Welcome to Scribd!

  • 133 views

    8 Week Squat Cycle

    Uploaded by

    domino210
    This document outlines a 8-week training program that alternates between heavy back squats one day and dynamic effort squats another day. The program progresses in a wave pattern, starting with higher reps at a lower percentage of 1RM, then increasing weight and decreasing reps over several weeks before a deload. Performance is tracked and 1RM retested periodically to adjust the training max. The dynamic effort day focuses on exercises like box squats, chain squats, squat jumps and speed squats to build power and explosiveness.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    8 Week Squat Cycle

    Uploaded by

    domino210
    133 views2 pages
    This document outlines a 8-week training program that alternates between heavy back squats one day and dynamic effort squats another day. The program progresses in a wave pattern, starting with higher reps at a lower percentage of 1RM, then increasing weight and decreasing reps over several weeks before a deload. Performance is tracked and 1RM retested periodically to adjust the training max. The dynamic effort day focuses on exercises like box squats, chain squats, squat jumps and speed squats to build power and explosiveness.

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 8-week training program that alternates between heavy back squats one day and dynamic effort squats another day. The program progresses in a wave pattern, starting with higher reps at a lower percentage of 1RM, then increasing weight and decreasing reps over several weeks before a deload. Performance is tracked and 1RM retested periodically to adjust the training max. The dynamic effort day focuses on exercises like box squats, chain squats, squat jumps and speed squats to build power and explosiveness.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    133 views2 pages

    8 Week Squat Cycle

    Uploaded by

    domino210
    This document outlines a 8-week training program that alternates between heavy back squats one day and dynamic effort squats another day. The program progresses in a wave pattern, starting with higher reps at a lower percentage of 1RM, then increasing weight and decreasing reps over several weeks before a deload. Performance is tracked and 1RM retested periodically to adjust the training max. The dynamic effort day focuses on exercises like box squats, chain squats, squat jumps and speed squats to build power and explosiveness.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 2

    Day 1 Back Squat/Day 3 Front Squat

    Week Sets Reps % of 1rm Rel. int.

    1 4 4 83 92

    2 4 3+ 87 94 Rep Max

    3 3 5 60 70 Deload

    4 4 3 88 95

    5 4 2 91 96

    6 3 1+ 97 97 Rep Max

    7 4 3 65 70 Deload

    8 1 RM TEST 100+ MAX

    Days with + means AMRAP on last set

    Once you get your rep max for that week plug it into epley formula: (Reps * Load * .033) + Load = New Training max
    THIS IS VERY IMPORTANT > YOU MUST ADJUST TRAINING MAX FOR THIS PROGRAM TO WORK!
    Day 2 Dynamic Effort

    Movement Week Sets Reps % of 1rm Directions

    Box Squat 1 10 4 70% 90 seconds rest

    Chain Squat 2 8 3 60% 10-20% chains

    Squat Jump 3 5 5 45-50% Continuous

    Speed Squat 4 10 3 70% 60-90 Seconds Rest

    Box Squat 5 10 4 75% 90 Seconds Rest

    Chain Squat 6 8 2 70% 10-20% chains

    Squat Jump 7 5 5 45-50% Continuous

    MAXIMAL SPEED WITH EVERY REP

    Box Squat Lower controlled to box. Rest on box with open chest. Stand on the coaches call
    Chain Squat If you do not have chains please use bands. Be smart about the weight of chains/bands (full depth)
    Squat Jump Full depth continuous sets
    Speed Squat Unrack, get set, on the coaches call you perform all reps continuously as fast as possible

    You might also like