Front Squat
Duration: 10:00
Set 1: 6 Reps at 70%
Set 2: 4 Reps at 75%
Set 3: 2 Reps at 80%
• Rest 2-3 Minutes Between Sets
Score: Heaviest Load
ABSOLUTE STRENGTH
STIMULUS
- Overview: This is the second week of our 8-week Endure strength cycle. This cycle alternates high-rep, strength-endurance work with lower-rep, heavy loading to build both muscular stamina and raw strength.
- This lower-rep week focuses on complementary lifts at heavier loads to maintain maximal strength, reinforce technical efficiency, and recruit more high-threshold muscle fibers. While lifting heavier loads, focus on keeping full-body tension and a clean bar path. Every rep should be explosive and deliberate.
- Hips and knees should reach full extension at the top of each rep, and hips should pass below the knees in the bottom of the squat.
- Fitness Attribute Improved: Absolute Strength
STRATEGY
- Keep your eyes on the horizon or slightly upward.
- Feet should be hip to shoulder width apart.
- Drive your elbows up to help keep your back erect throughout the rep.
- Brace your core well with a big inhale and tightening of the abdomen as you begin your descent.
SUBSTITUTIONS
FRONT SQUAT
- Squat to Box or Bench
- Sub Dumbbells
- Back Squats
- Lunges
MOVEMENT PREP
0:30 Bootstrap Hamstring/Hip Stretch
0:30 Bottom Of Air Squat Hold
10 Air Squats
0:30 Empty Barbell Elbow Rotations
0:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats
5 Front Squats at a Light Weight
5 Front Squats at a Moderate Weight
Build to Working Weight