Leg Strength Program: Frontsquat



Goal of the leg strength program

The goal of this program is to increase leg strength. Mainly leg strength for the Frontsquat. This leg strength will greatly carry over to the olympic lifts. And foremost the Clean and Jerk.

What to expect?

Every training day will start off with the frontsquat. One day is high volume squatting (5), one day is paused front squats (2) and one day is wave form (3-2-1). A lot of variety to keep the body guessing.

Other exercises that train leg strength

Besides frontsquatting there are 4 other exercises per training session. Prioritized secondly after the frontsquat are the olympic lifts. On day one you will do a clean FS Jerk complex, on day two you will do snatches from the knee and on day three you will do the power variations of both the olympic lifts. The other exercises in this program are cleanpull, pushpress, sandbag hold, jerk drives, split-jerk, back extension and clean deadlifts.

Training frequency of the leg strength program

In this program we opted for 3 days a week training. This means that you will always have a day of rest after a day of training. Once every week you will have 2 days of rest after one training session. Use the rest days to recover well for your next sessions.

Exercise percentages / training intensity

The percentages of this program are based on a lifter’s 1 RM of that particular exercise. For example: If you have a 1RM of 50kg for the backsquat and the program indicates you have to do 80%. This means you will have to squat on 40kg. If this weight feels really light or really heavy you can deviate from the percentage. Don’t deviate more than 10% from the prescribed percentage.

How to recover from the leg strength program

To get the maximum out of this program it is important to take good care of your recovery. Eat, sleep, train repeat is your friend. Eating plenty of quality food such as fruit, vegetables and plenty of protein should be the core of your diet. Replenishing depleted glycogene storages with enough carbohydrates ensures you have your strength back for the next heavy session. Stretching for at least 10 minutes after each training session should make sure you stay flexible and reduce muscle fatigue to a minimum. Lastly, reduce alcohol intake to a minimum.

Good luck and have fun!