Get a Bigger Squat for CrossFit With Only Two Sessions a Week
Getting a bigger squat for CrossFit is pretty simple. It is not easy, but it is simple. You do not need four or five training sessions every week. Two solid sessions and patience will get the job done.
I coach high level CrossFitters. Here is a very simple approach I’ve used and have seen success with!
Why only two sessions
Most athletes already squat plenty in classes and metcons. Adding more dedicated days usually adds fatigue without extra progress. Two high quality sessions give you the stimulus you need while leaving room to recover.
Those sessions must be fresh. Skip conditioning after them. Ideally the day before was not a heavy conditioning day either.
Pick two different squat movements
Use a back squat and a front squat. This gives you variety without making the movements so different that they stop carrying over to your regular training.
Safety bar squats or Bulgarian split squats are okay alternatives if they translate better for you. Do not double up on the same pattern.
Train in three progressive blocks
Do not chase heavy singles every week. Build the squat in phases so you develop muscle, work capacity, and finally the strength to move bigger weights. Strength is often the real bottleneck in CrossFit.
Block 1: Build muscle and capacity (4 to 6 weeks)
Sets of 8 to 12 reps, 3 to 5 sets. Add weight when you complete all reps with good form. This phase grows muscle and builds the ability to handle more volume.
Block 2: Build strength capacity (4 to 6 weeks)
Heavier loads in the 75 to 90 percent range. Sets of 3 to 6 or 7 reps. Teach your body to handle bigger weights with control.
Block 3: Absolute strength (4 to 6 weeks)
Low reps, 1 to 3 per set. Push the weights up across the block. Turn the base you built into real strength.
One full cycle takes 12 to 18 weeks. Most athletes add 5 to 10 kilos. Beginners with more room can add more. When the cycle ends, repeat it. Do not get cute. Consistency compounds.
Key Takeaways
Two sessions are enough. Make them high quality and fresh. No conditioning after.
Use two different squat variations. Back squat plus front squat is the simplest and most effective choice.
Periodize in three blocks. Higher reps for muscle, moderate for capacity, low reps for absolute strength.
Repeat the cycle. Run the 12 to 18 week block over and over. Boring consistency beats constant changes.
Frequently Asked Questions
How long until I see progress?
Most athletes see measurable gains after one full cycle. Beginners often move faster think session to session. The key is finishing the blocks instead of switching plans.
Can I add extra squat days?
You already squat a lot in CrossFit. Adding more dedicated days usually hurts recovery. Stick to the two focused sessions.
What if I am a beginner?
You will likely need to repeat the cycle before gains slow down. Focus on good technique in every block.