Build Strength and Power with Our Free Back Squat Training Program

Welcome to your ultimate destination for a free training program tailored to help you master the fundamentals of fitness.

Whether you’re looking to build raw strength, refine your weightlifting technique, or conquer advanced gymnastics skills, we’ve got you covered.

The focus area of the below programs are Back Squat. Choose a training program designed to elevate your performance and help you achieve your goals.

Why Focus on the Back Squat?

The back squat is a foundational lift that develops strength, power, and mobility.

This free Back Squat training program incorporates progressive overload, tempo work, and paused squats to ensure you’re building strength safely and effectively.

By pairing squat-specific sessions with full-body movements, gymnastics, and conditioning, this program ensures balanced development and improved performance.

Program 1: Power Snatch, Back squat, T2B

Find the Right Free Weightlifting Program

Unlock your full potential with this comprehensive free Back Squat training program.

Designed to help you develop strength, refine technique, and improve your overall fitness, this program places a strong emphasis on back squat progressions while incorporating weightlifting, gymnastics, and conditioning work.

Why Choose This Program?

Back Squat-Centric Focus: Structured progressions to help you increase strength and refine your squat technique.

Comprehensive Training: Includes Olympic lifts, gymnastics, and conditioning to support overall fitness.

Progressive Overload: Week-by-week programming to ensure steady progress.

Completely Free: Get professional programming at no cost.

Whether you're looking to boost your squat numbers or enhance your full-body performance, this program is your roadmap to success.

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Man who is following the free clean and jerk training program and performing the clean and jerk

Are you ready to perfect your lifts and unleash your power?

Program Breakdown

This free training program features five dynamic training sessions each week, including back squat progressions, Olympic lifts, and challenging WODs. The back squat is a cornerstone of strength, and this program will ensure you develop the stability, power, and control needed to excel.

Session 1: Power Snatch and Back Squat Technique

Power Snatch Progression: Build explosiveness with a progressive cycle, starting with sets of 4 and working down to heavy singles.
Back Squat: Focus on tempo and paused squats to improve control and build strength in the bottom position.,

WOD

A high-intensity workout to integrate barbell skills with functional conditioning.

Pump Work

Target accessory movements to support your squat and snatch progress.

Session 2: Clean and Press Strength

Clean and Press: Combine these two lifts for a full-body strength session.
Extra Gymnastics: Enhance coordination and core strength with targeted gymnastics progressions.

WOD

A functional workout to build endurance and test your skill development.

Session 3: Back Squat Focus

This session centers on building your back squat strength through progressive overload.
- Back Squat Progression:
  - Weeks 1-2: Build from heavy sets of 5 reps.
  - Weeks 3-4: Work to heavier doubles for max strength.
- Pull Work: Strengthen your posterior chain and upper back for better squat mechanics.
WOD
A challenging workout to test your strength under fatigue.
Accessory Work
Supplemental exercises designed to improve stability and mobility for squatting.

Session 4: Snatch and Deadlift

Snatch: Relaxed practice focusing on the squat snatch to refine your form.
Deadlift Progression: Build strength and power with structured deadlift sets.
Toes to Bar (T2B): Gymnastics work to develop core strength and grip.

WOD

A high-intensity finisher to round out the session.

Session 5: TeamWOD

Long Workout (30-60 min): Partner up for an endurance-focused team workout that builds camaraderie and mental toughness.