Squat Strength - Intensity
Catalyst Athletics
Weightlifting, Olympic LiftingThis is a 12-week cycle that uses high-intensity and high-frequency squatting along with some accessory work to support squat strength increases.
This is leg work ONLY - it is not a complete training program.
Note: This program does NOT include coaching.
A
Back Squat
1, 3, 3, 3, 10, 10 @ _ , _ , _ , _ , 50, 50 %
B
Bulgarian Split Squat
3 x 15
A
Front Squat
1 x 1
B
Back Squat Jump
4 x 3 @ 20 %
A
Back Squat
1, 3, 3, 3, 5, 5 @ _ , _ , _ , _ , 65, 65 %
B
Step-up
3 x 5
A
Pause Front Squat
1 x 1
B
Glute-Ham Raise
3 x 15
A
Back Squat
1 x 1 @ 70 %
B
Pause Squat Vertical Jump
3 x 3
A
Front Squat
1, 5, 5, 5, 8, 8 @ _ , _ , _ , _ , 60, 60 %
B
Single-Leg Glute Bridge
3 x 12
Greg Everett
In over 15 years, he’s coached multiple national champions & record holders, Pan Am & European Championships medalists, & World Championships competitors from multiple countries. He’s coach of the Catalyst Athletics USA Weightlifting national championship team, a USA Weightlifting International Coach, and was named 2021 Danish Coach of the Year—the first non-Danish coach to be awarded the honor.
