Free Squat Training Program: Build Strength, Power, and Conditioning

Training Session 1: Power Snatch, Back Squat, and Conditioning

Power Snatch Progression

Build to a heavy 4-rep power snatch over 4-6 sets. Work at RIR 0-1, pushing close to maximum effort while maintaining proper form. Afterward, perform:

• 3 sets of: 1 snatch pull + 1 power snatch
• Use the same weight as your top set.

Rest as needed between sets to ensure explosive lifts.

Tempo Back Squats

Perform 4 sets of 5 back squats with a 4-second descent and an explosive ascent. Rest 1-2 minutes between sets. Work at RIR 2, focusing on control during the descent and power on the ascent.

WOD: For Time

Complete the following for time:

• Start each round with 2 wall walks.
• 2-4-6-8-6-4-2 bar-facing burpees
• 20-40-60-80-60-40-20 single unders or double unders
• Deadlifts at RX weight (70/100kg)

Time Cap: 15 minutes.

Pump Work: Lower Body and Core

Complete 2-3 rounds:

• 16 hip thrusts with a 10-second hold on the final rep
• 16 kettlebell front rack lunges
• 30-60 seconds KB front rack wall sit

Rest 90 seconds between rounds.

Training Session 2: Cleans, Kipping Handstand Push-Ups, and Bench Press

Hang Power Clean Progression

Perform 6 sets of 3 hang power cleans, gradually increasing weight. Then, with the same weight:

• 3 sets of 1 rep pause hang power clean (pause for 3 seconds in the hang position before cleaning).

Rest 1-2 minutes between sets.

Kipping Handstand Push-Up Skill Work

Work on kipping handstand push-ups or scaled progressions based on your skill level. Focus on technique, strength in the bottom position, and efficient kipping mechanics.

Bench Press Progression

Perform 3 sets of 10 reps of bench press. Work at RIR 1-2, resting 1-2 minutes between sets.

WOD: AMRAP Circuit

Part 1: 6-minute AMRAP:

• 12 calories on the Ski Erg
• 12 double dumbbell hang power cleans

Rest 2 minutes.

Part 2: 6-minute AMRAP:

• Ascending ladder (3-6-9-12-15…):
  • One-arm devil’s press
  • GHD sit-ups

Training Session 3: Back Squat, Chin-Ups, and Conditioning WOD

Back Squat Progression

Build to a heavy 5-rep back squat over 4-6 sets, working at RIR 0-1. After reaching your top set, perform:

• 4 sets of 4-3-2-1 reps at the same weight.

Rest 1 minute between these sets to focus on power and control.

Chin-Ups

Perform 4 sets of 4 chin-ups, with the last rep including a 4-second hold at the top and a 4-second controlled descent. Adjust with bands or added weight as needed.

WOD: "Open 19.1" Remix

15-minute AMRAP:

• 19 wall balls (RX: 20 lbs, Intermediate: 14 lbs)
• 19 calories on the rower

This workout combines strength endurance with aerobic conditioning, targeting the lower body and core.

Training Session 4: Snatch, Deadlift, and Toes-to-Bar Progression

Snatch Complex

E2MOM for 10 minutes:

• 1 power snatch
• 2 hang squat snatches

Then, at 75% of your top weight, complete:

• 20 reps of hang squat snatch as fast as possible.

Rest as needed between sets or reps during the 20-rep finisher.

Deadlift Progression

Perform 4 sets of 5 deadlifts, resetting between reps. Work at RIR 2, focusing on maintaining a strong position and proper mechanics.

Toes-to-Bar Skill Work

Perform 2-3 rounds of:

• 5 kip swings
• 5 knees-to-elbows
• 5 kipping leg raises
• 3 x 3 kipping leg raises or toes-to-bar with varying heights
• 5-10 kipping toes-to-bar

WOD: High-Intensity Intervals

Complete 6 rounds for time:

• 12/18 calories on the Assault Bike
• 12 double dumbbell hang snatches
• 12 double dumbbell front rack reverse lunges

Rest 90 seconds between rounds. Time Cap: 23 minutes.

Why This Program Excels for Squat Training

This free squat training program provides a progressive structure to build back squat strength, enhance mobility, and develop power. By incorporating tempo work, high-rep sets, and functional movements, it ensures well-rounded lower-body development.

If you’re seeking a free training program to improve your squat and overall fitness, this plan offers everything you need to achieve your goals. Start today and watch your squats and strength soar!

Training Session 1: Power Snatch, Back Squat, and Functional WOD

Power Snatch Progression

• Build to a heavy 3-rep power snatch over 4-6 sets, resting as needed. Work at RIR 0-1, pushing near your max while maintaining technique.
• Then, with 110-115% of your top weight, perform 4 sets of 6 snatch deadlifts. Rest 1-2 minutes between sets.

Back Squat with Tempo

• Perform 5 sets of 5 one-and-a-half back squats (descend fully, rise halfway, descend again, then rise completely).
• Rest 2 minutes between sets and work at RIR 2 to focus on control and strength.

WOD: 4 Rounds for Time

• 4 D-ball over box + burpee over box
• 10 pike push-ups or handstand push-ups
• 10/12 calories Ski Erg
• 4 D-ball squat cleans

Rest 1 minute between rounds. Time Cap: 18 minutes. This workout combines explosive power, gymnastics strength, and cardio endurance.

Pump Work: Upper Body Endurance

EMOM 6:

• Minute 1: 10-20 diamond push-ups
• Minute 2: 10-20 wide-grip push-ups

Scale to push-ups on knees if necessary.

Training Session 2: Clean & Jerk, Rope Climb, and Conditioning

Clean & Jerk Complex

E2MOM for 12 minutes:

• 1 power clean
• 1 hang power clean
• 2 power jerks

Build up to a heavy set over 6 rounds. Then, with 80-90% of your top weight:

• 4 sets of 4 push presses. Rest 1-2 minutes between sets.

Rope Climb Skill Practice

Complete 2-3 rounds of:

• 4-8 rope-hanging knees to elbows
• 4+4 sitting L-sit rope pull-ups
• 10-20 second rope hangs

Finish with an EMOM 5:

• 1-4 rope climbs, rope pulls, or legless rope climbs (choose based on skill level).

WOD: For Time

16-14-12-10-8-6-4-2 of:

• Deadlifts (RX: 70/100kg)
• Ring rows or pull-ups
• Pistol squats (scaled: bench-supported pistol squats)
• Burpee-over-bar

Time Cap: 16 minutes.

Training Session 3: Heavy Back Squat, Accessory Work, and Classic WOD

Back Squat Progression

Build to a heavy 4-rep back squat over 4-6 sets. Rest as needed between sets. Work at RIR 0-1.

• Then, with 60-70% of your top weight, perform:
  • EMOM 6:
    • Minute 1: 8 back squats
    • Minute 2: 4-8 seated box jumps

Accessory Work

B1: One-arm dumbbell row with a 3-second eccentric phase (3 sets of 6 reps per arm).
B2: Floor press (3 sets of 6 reps). Rest 1-2 minutes between sets.

WOD: Open 18.1

20-Minute AMRAP:

• 8 knee raises, knees-to-elbows, or toes-to-bar
• 10 dumbbell hang clean and jerks (RX: 22.5kg)
• 14/12 calories row

Core Accessory

Complete 3 rounds:

• 8-12 plank crunches in rings
• 30-60 second ring plank hold

Rest 1 minute between rounds.

Training Session 4: Snatch Complex, Deadlift, and Toes-to-Bar

Snatch Complex

Perform 5 sets of:

• 2 touch-and-go power snatches
• 1 touch-and-go squat snatch

Then, at 85% of your top weight:

• 3 sets of 2 squat snatches with a 4-second pause in the bottom position.

Pause Deadlift Progression

Perform 4 sets of 6 reps with a 2-second pause at mid-shin. Rest 2 minutes between sets.

Toes-to-Bar Progression

2 rounds of:

• 6-8 kip swings with AB-mat between feet
• 6-10 alternating single-leg kipping toes-to-bar

Then, 2 rounds of:

• 10 banded pulls to toes
• 5-10 kipping toes-to-bar or weighted toes-to-bar (with wall ball between feet).

WOD: 6 Rounds for Time

• 30 double unders
• 20m farmer carry (RX: 28/40kg)
• 10 knee raises, knees-to-elbows, or toes-to-ring
• Assault Bike: 500-800 watts

Time Cap: 12 minutes.

Why This Program Excels for Squat Training

This program delivers targeted progressions for the back squat, combining heavy lifting, tempo work, and EMOM challenges to optimize strength and power. Integrated WODs ensure functional fitness development, while accessory movements enhance core and upper-body stability.

If you're searching for a free squat training program, this plan offers a well-rounded approach to improving your back squat and overall performance. Start today and take your strength to new heights!

Training Session 1: Power Snatch, Box Squat, and Functional WOD

Power Snatch Progression

• Build to a heavy 1-rep power snatch over 5-7 sets.
• Follow with 4 sets of 2 power snatches at 75-80% of your max. Rest 30 seconds between sets.

This sequence focuses on explosive strength and barbell control.

Box Squat with Pause

Perform 4 sets of 6 reps, pausing for 1 second on the box.

• Use a box or bench that places you slightly below parallel.
• Rest 1-2 minutes between sets.

RIR 2-3 ensures strength gains without overtraining.

WOD: EMOM 16

Minute 1: 8-16 one-arm dumbbell squat snatches
Minute 2: 10-18 calories on the Bike Erg
Minute 3: 10-18 one-arm dumbbell hang clean and jerks
Minute 4: 10-18 GHD sit-ups

Choose a challenging number of reps and aim to work for 45-50 seconds each minute.

Pump Work: Shoulder Stability

Complete 2-3 rounds of:

• 8 incline Y-raises with a 2-second hold at the top.
• 12 banded face pulls.

Rest 1 minute between rounds.

Training Session 2: Clusters, Pull-ups, and Conditioning

Cluster Progression

Perform:

• 2 sets of 3 clusters
• 3 sets of 2 clusters
• 3 sets of 1 cluster

Rest 1-2 minutes between sets. Increase the weight as the reps decrease. Work at RIR 1-2.

Then, with the same weight:

• 3 sets of: 1 power jerk + 1 split jerk.

Rest 1-2 minutes between sets.

Kipping Pull-Up Progression

EMOM 6:

• 5 beat swings + 5 pull-ups (scale with a band if needed).

Intermediate: 2 toes-to-bar + 2 chest-to-bar pull-ups + 2 pull-ups.
RX: 3 toes-to-bar + 3 chest-to-bar pull-ups + 1 bar muscle-up.

Focus on seamless transitions between movements.

WOD: For Time

• 70 double unders
• 60 double kettlebell Russian swings (RX: 16/20kg)
• 50 box jump-overs
• 40m double kettlebell front rack walk
• 30/40 calories row
• 20 double kettlebell snatches

Time Cap: 15 minutes.

Training Session 3: Heavy Back Squat, Accessory Work, and WOD

Back Squat Progression

Build to a heavy 2-rep back squat over 5-7 sets. Rest as needed. Then perform 3 sets of 1 rep with the same weight, focusing on explosive speed.

Accessory Work

B1: Tempo ring rows (4-second eccentric phase).
B2: Ring push-ups.

Complete 3 sets of 8 reps for each movement. Rest 1-2 minutes between sets.

WOD: For Time

10 rounds:

• 1 burpee jumping ring pull-up or muscle-up.
• 2 clean and jerks (RX: 40/60kg).
• 3 front squats.
• 4 bar-facing burpees.

Time Cap: 12 minutes.

Accessory Core Work

4 rounds:

• 1+1 Turkish get-ups.

Challenge yourself with the weight and focus on technique.

Training Session 4: Snatch, Deadlift, and Open Prep

Snatch Complex

E2MOM 12: Perform 3 squat snatches. Build weight across sets.

Then, at 75-80% of your max, perform:
EMOM 5: 1 squat snatch.

Stiff-Legged Deadlift

4 sets of 8 reps. Rest 1-2 minutes between sets. Use RIR 2 to maintain form and control.

Toes-to-Bar Progression

Complete 2 rounds of:

• Complex 1: 2 kip swings + 1 knee tuck + 2 kip swings.
• Complex 2: 2 kip swings + 1 leg raise + 2 kip swings.
• Complex 3: 2 kip swings + 1 toes-to-bar + 2 kip swings.
• Finish with 2-6 toes-to-bar.

Rest as needed between rounds.

WOD: Open 22.3

For Time:

• 21 pull-ups or chest-to-bar pull-ups.
• 42 single unders or double unders.
• 21 thrusters (weight 1: RX 30/43kg).
• 18 chest-to-bar pull-ups or bar muscle-ups.
• 36 single unders or double unders.
• 18 thrusters (weight 2: RX 34/52kg).
• 15 bar muscle-ups.
• 30 single unders or double unders.
• 15 thrusters (weight 3: RX 39/61kg).

Time Cap: 12 minutes.

Why This Program Works

This squat-centric program integrates heavy and paused squats to build strength and explosiveness. Olympic lifts like snatches and clusters develop technical proficiency and power, while conditioning workouts improve endurance and stamina. With accessory work targeting core stability, mobility, and pulling strength, this program ensures well-rounded fitness.

Start this free squat training program today and take your strength and fitness to the next level!

Training Session 1: Power Snatch, Tempo Front Squat, WOD, and Pump

Power Snatch Complex

• E2MOM 10:
  1 snatch pull + 2 hang power snatches + 1 overhead squat.
  • Build up in weight over the EMOM.

Tempo Front Squat

• 4 sets of 4 reps with 4 seconds down and 2 seconds paused at the bottom.
• Rest 90 seconds between sets.
• RIR 2-3: Focus on control and technique.

WOD: 16-Minute AMRAP

• 15 hand-release push-ups.
• 15-meter double KB overhead walk (RX: 20/28 kg).
• 25 KB swings (RX: 20/28 kg).
• 300/400-meter row.

Pump Work

• Drop Set Bulgarian Split Squats:
  3 sets to max reps per leg, dropping weight progressively until bodyweight.
• Drop Set Hammer Curls:
  4 sets to max reps, progressively lowering weight.

Training Session 2: Clean, Bench Press, Handstand Walks, and WOD

Clean Progression

• 5 sets of 2 reps hang power clean.
  Build up in weight with focus on technique.
• 10 sets of 1 power clean every 30 seconds at 85-95% of the previous weight.

Bench Press

• 4 sets of 10-8-8-10 reps.
• Rest 1-2 minutes between sets. Increase weight as reps decrease. RIR 2-3.

Handstand Walk Progression

1 round of:

• 4-8 pike box weight shifting or pike handstand around the box.
• 6-10 handstand step-ups to a plate (progressing to wall-facing).

Spend 10 minutes practicing handstand walks or obstacle courses based on your level.

WOD: 20-Minute EMOM

• Minute 1: 8-18 cal Assault Bike.
• Minute 2: 8-18 cal Row.
• Minute 3: 8-18 cal Ski.
• Minute 4: Rest.

Training Session 3: Back Squat, Pull-Ups, and WOD

Back Squat & Pull-Ups Superset

• A1: 3 sets of 15 reps back squat (RIR 3-4).
• A2: 3 sets of 10 pull-ups (banded, bodyweight, or weighted).
• Rest 1-2 minutes between sets.

WOD: 2 Rounds for Time

• 100 single unders / 50 double unders.
• 35 alternating DB snatches.
• 5 burpee pull-ups or bar muscle-ups.
• 5 wall walks.
• 35 A-jumps.
• 100 single unders / 50 double unders.

Rest 3 minutes between rounds. Time Cap: 21 minutes.

Accessory Work

• 3 rounds:
  • 10 GHD sit-ups or weighted GHD sit-ups with wall ball.
  • 15-meter suitcase walk per arm.

Training Session 4: Snatch, Deadlift, T2B, and WOD

Snatch Complex

• 6 sets of:
  2 power snatches + 1 snatch balance with a 3-second pause in the bottom.
  • Build up in weight.

Deadlift EMOM

• EMOM 5: 8 touch-and-go deadlifts.
  • Select a weight with RIR 4-5 in the first set.

Toes-to-Bar Progression

1. Max unbroken reps of knee raises, knees-to-elbows, or toes-to-bar.
2. AMRAP 3: Max reps at the chosen scaling.

WOD: 18-Minute E2MOM

• Minute 1: 18-30 cal Bike.
• Minute 2: AMRAP of:
  • 20 single unders / double unders.
  • 5 hang power clean & jerks (RX: 35/55 kg).
• Minute 3: AMRAP of:
  • 5 burpees to target.
  • 10 atomic sit-ups or V-ups.

Why This Program Works

This free squat training program blends traditional squats with functional movements and progressive Olympic lifting. It emphasizes:

• Strength: Develop lower body power with tempo front squats, box squats, and heavy back squats.
• Technique: Improve precision in snatch and clean complexes.
• Conditioning: Push your limits with high-intensity WODs.
• Accessory Work: Build stability and mobility to prevent injury and enhance performance.

Start now to elevate your fitness and squat strength!