Free CrossFit Squat Strength Program (12 weeks, 2 days per week, PDF)
How It Works
You squat twice a week: a back squat on one day and a front squat on the other. Getting your squat up doesn't take 4 or 5 sessions a week. Two very decent sessions and a little bit of patience is enough. On squat days you start fresh: no conditioning after, and ideally no big conditioning day before.
The 12-Week Structure
The 12 weeks are split into three blocks of four:
Build muscle (weeks 1 to 4): sets of 10 to build muscle and capacity you'll use later
Build strength (weeks 5 to 8): sets of 5 to build the capacity to lift heavier loads
Build max strength (weeks 9 to 12): singles, doubles and triples to drive the weight up
Each block builds over three weeks and ends with a deload, so you go into the next block fresh.
What's Inside the Free Template
The full 12-week program, week by week
A simple effort guide, so you can pick your weights without a 1RM test
A training log for your back squat and front squat
Optional accessories for each block, if you want a bit more
The rules that make it work: what to do, what to avoid and when to run it again
Think Months, Not Weeks
Depending on your level, one cycle adds about 5 to 10 kg, and at the upper end 25 to 35 kg. Not there yet? Do it again. Don't get cute, don't change too much. It sounds boring, but consistency is the key. Keep doing it and your squat will go up.
Get the Free 12-Week Squat Template
Ready to stop guessing with your squat and start making steady progress? Download the exact 12-week program here:
Make sure to sign up for the newsletter and be the first to receive all the goodies!
Want something that really fits your needs & schedule?!
Get in touch and schedule a free intake with me!