Welcome to April, AKA Strength Month. This month each blog post will focus on a different aspect of strength in CrossFit. Your challenge is to select a lift that you would like to improve, and follow the provided strength cycle for an entire month. Whether you start now or in three months, it doesn’t matter. Just get stronger.
The lift that you select to improve will typically have two sessions a week. These sessions can be added before or after your regular CrossFit workout, or they can be replacements for the regular metcon. (PhysWell runs open gym at 8am, 11am, 12pm, 1pm, and 2pm).
If you’re looking to boost your back squat performance, a dedicated strength cycle can make all the difference. Whether you’re a seasoned CrossFitter or just starting to focus on strength training, improving your squat requires a targeted approach that includes progressive overload, accessory work, and attention to recovery.
In this blog post, we’ll walk you through a four-week strength cycle designed to improve your back squat. This cycle will include not only specific squatting sessions but also supplementary exercises that will help you build strength in key muscle groups used during the squat. The goal is to progressively increase your squat weight, build muscle mass, and refine your technique.
Let’s break down the four-week program, day by day, so you can incorporate it into your weekly training routine.
Why a Strength Cycle?
Before jumping into the specifics, let’s take a moment to understand why a structured strength cycle is so effective. A strength cycle helps you:
- Focus on Progression: Strength training is all about progressively overloading your muscles to get stronger. A cycle allows you to gradually increase the intensity of your training.
- Build Solid Technique: The squat is one of the more technical movements in CrossFit. A strength cycle helps you focus on the form and ensure you’re squatting safely and effectively.
- Target Weak Points: Accessory exercises are crucial for addressing weaknesses that can hold back your squat performance. These exercises ensure you’re developing strength where it counts.
- Prioritize Recovery: Consistent recovery allows for muscle repair and growth. This program is designed to allow for appropriate recovery so you can keep pushing yourself each week.
4-Week Back Squat Program
Program Structure Overview:
- Frequency: 3 days per week
- Primary Focus: Back Squat
- Secondary Focus: Accessory movements to strengthen quads, hamstrings, glutes, and core
Week 1: Foundation Building
Day 1 (Strength):
- Back Squat: Find your starting 1 rep max
- Back Squat: 5 sets of 5 reps at 70% of your 1RM
- Romanian Deadlifts: 4 sets of 8 reps
- Walking Lunges: 3 sets of 12 reps per leg
- Plank: 3 sets of 45 seconds
Day 2 (Speed and Explosiveness):
- Back Squat: 5 sets of 3 reps at 60% of your 1RM (focus on speed and controlled descent)
- Box Jumps: 4 sets of 6 reps (explosive)
- Glute Bridges: 3 sets of 12 reps
- Russian Twists: 3 sets of 20 twists
Day 3 (Endurance and Volume):
- Back Squat: 4 sets of 8 reps at 65% of your 1RM
- Leg Press: 4 sets of 10 reps
- Bulgarian Split Squats: 3 sets of 8 reps per leg
- Side Plank: 3 sets of 30 seconds per side
Week 2: Progressive Intensity
Day 1 (Strength):
- Back Squat: 5 sets of 5 reps at 75% of your 1RM
- Romanian Deadlifts: 4 sets of 6 reps
- Walking Lunges: 4 sets of 10 reps per leg
- Hanging Leg Raises: 3 sets of 12 reps
Day 2 (Speed and Explosiveness):
- Back Squat: 4 sets of 3 reps at 65% of your 1RM
- Box Jumps: 5 sets of 5 reps
- Glute Bridges: 4 sets of 10 reps
- Russian Twists: 3 sets of 25 twists
Day 3 (Endurance and Volume):
- Back Squat: 5 sets of 6 reps at 70% of your 1RM
- Leg Press: 4 sets of 12 reps
- Bulgarian Split Squats: 4 sets of 8 reps per leg
- Side Plank: 3 sets of 45 seconds per side
Week 3: Peak Volume Week
Day 1 (Strength):
- Back Squat: 5 sets of 4 reps at 80% of your 1RM
- Romanian Deadlifts: 5 sets of 5 reps
- Walking Lunges: 4 sets of 8 reps per leg
- Ab Rollouts: 3 sets of 10 reps
Day 2 (Speed and Explosiveness):
- Back Squat: 4 sets of 3 reps at 70% of your 1RM (focus on power)
- Box Jumps: 5 sets of 5 reps
- Glute Bridges: 4 sets of 12 reps
- Russian Twists: 3 sets of 30 twists
Day 3 (Endurance and Volume):
- Back Squat: 6 sets of 5 reps at 75% of your 1RM
- Leg Press: 5 sets of 10 reps
- Bulgarian Split Squats: 3 sets of 10 reps per leg
- Side Plank: 3 sets of 1 minute per side
Week 4: Max Testing and Deload
Day 1 (Strength):
- Back Squat: Find your ending 1 rep max
- Back Squat: 4 sets of 3 reps at 85% of your 1RM
- Romanian Deadlifts: 4 sets of 4 reps
- Walking Lunges: 3 sets of 10 reps per leg
- Plank: 3 sets of 1 minute
Day 2 (Speed and Explosiveness):
- Back Squat: 3 sets of 2 reps at 75% of your 1RM
- Box Jumps: 4 sets of 6 reps
- Glute Bridges: 4 sets of 10 reps
- Russian Twists: 3 sets of 35 twists
Day 3 (Deload):
- Back Squat: 3 sets of 5 reps at 60% of your 1RM (light)
- Leg Press: 3 sets of 12 reps
- Bulgarian Split Squats: 3 sets of 8 reps per leg
- Core Work (Plank or Russian Twists): 3 sets of 20 reps or 30 seconds
Additional Tips for Success:
- Warm-Up Properly: Before each squat session, spend at least 10 minutes warming up. Focus on dynamic stretches, mobility work, and light squats.
- Mind the Recovery: Recovery is critical for progress. Make sure you’re getting adequate rest, consuming enough protein, and sleeping well. Active recovery days (light movement or mobility work) are highly recommended between your squat days.
- Track Your Progress: Keep a log of your weights, sets, and reps each session. It will help you see your improvements over time and adjust your programming if necessary.
Conclusion
A four-week strength cycle can significantly improve your back squat when followed with consistency and dedication. This program builds a solid foundation, enhances explosiveness, focuses on volume for hypertrophy, and challenges your max strength with progressive overload. After completing this cycle, you’ll be ready for a new PR with better technique and more strength.