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Putting Your Program Together

Of course, using all these things together can get messy and complicated. But it doesn’t have to if you use a simple system such as training in microcycles. The thing is, athletes thrive on variety. Most of us can’t manage to do 12 straight weeks of back squats and stay mentally and physically plugged in. And unless we’re participating in a sport where we have to squat a certain way, why should we do the same thing over and over?

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Instead, try this progression with your squats for the next 12 weeks:

  • Weeks 1-3: Squats with a barbell
  • Weeks 4-6: Front squats, shoulder squats, or Zercher squats with sandbag
  • Weeks 7-9: Kettlebell double front squats
  • Weeks 10-12: Squats with a barbell

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