increase front squat overhead strength program

A 14-week program emphasizing posterior chain development and the front squat.   Secondary emphasis on overhead strength and leg hypertrophy.

Expected outcomes are an increase in front squat maximum, faster snatch and clean pulls, and a modest increase in the snatch and jerk. 

 

 
 
 

WEEK 14 | testing


WEEK 13 | tapering


WEEK 12


WEEK 11


WEEK 10


WEEK 9


WEEK 8


WEEK 7


WEEK 6


WEEK 5


WEEK 4


WEEK 3


WEEK 2


WEEK 1