☰
6 Week Back Squat Emphasis Prep Cycle
Training Programs  >  6 Week Back Squat Emphasis Prep Cycle

6 Week Back Squat Emphasis Prep Cycle


Formats: Web, Text, Excel,  |   $29

Duration: 6 Weeks
Days/Week: 5 (Web/Spreadsheet)

Volume: Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? No

Focus: Leg strength (specifically back squat)

This is a 6-week preparatory cycle that emphasizes back squat improvement and tests a max back squat on week 6. This program is intended to improve and test the squat. It does NOT finish with a snatch and clean & jerk peak, although you will still get plenty of snatch and CJ work and many people do improve significantly in these lifts as well as the squat.

Register for Instant Access

Our weightlifting training programs are currently used by 110,996 athletes around the world! Register to join them with a free or premium account.
  • 79 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $20/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access training programs.

Sample Week

Week 1 Day 1 Monday
Help  |  Programs  |  Exercise Library

  • Back Squat - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
  • Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
  • SLDL - 3x5
Week 1 of 6

This is a 6-week preparatory cycle.


Questions? Get answers here
Week 1 Day 2 Tuesday
Help  |  Programs  |  Exercise Library

  • Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
  • Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row


Questions? Get answers here
Week 1 Day 3 Wednesday
Help  |  Programs  |  Exercise Library

  • Front Squat - 65% x 2 x 5
  • Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
  • Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
  • Good Morning - 3 x 5


Questions? Get answers here
Week 1 Day 4 Thursday
Help  |  Programs  |  Exercise Library

  • Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
  • Mid-Hang Snatch - 60% x 3 x 4
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)



Questions? Get answers here
Week 1 Day 5 Friday
Help  |  Programs  |  Exercise Library

Rest Day


Questions? Get answers here
Week 1 Day 6 Saturday
Help  |  Programs  |  Exercise Library

  • Back Squat - 75% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 5/leg


Questions? Get answers here
Week 1 Day 7 Sunday
Help  |  Programs  |  Exercise Library

Rest Day


Questions? Get answers here


ONLINE COACHING

Get proven Olympic weightlifting programming and video technique coaching from Greg Everett for an affordable monthly rate. FREE 7-Day trial.
Training Programs

Choose from 79 different Olympic weightlifting training programs from Greg Everett, both free and premium, to suit your needs. Our training programs have been used by 110,996 athletes around the world!