Back Squat Power Test
Duration: 15:00
Every 3:00 x 5 Sets:
1 Back Squat
- Rest 0:20 -
3 Vertical Jumps
Build to a heavy single for the day.
Score: Heaviest successful back squat.
ABSOLUTE STRENGTH & EXPLOSIVE POWER
STIMULUS
- Overview: This is the squat test for the power cycle. The heavy single should show the strength built in the previous weeks while the jumps keep the nervous system primed for speed.
- Back Squat: Squat below parallel, stand to full hip and knee extension, and keep the bar path balanced over midfoot.
- Vertical Jumps: Jump as high as possible, then reset. Quality matters more than speed between reps.
- Loading: Start around 75-80% and build by feel. Stop adding weight if depth, speed, or position breaks down.
- Intended Intensity: RPE 8-9
- Fitness Attributes Improved: Absolute Strength and Explosive Power
STRATEGY
- Treat every lift like a competition attempt: same setup, same brace, same walkout. Save the biggest jump for after you have made a confident heavy single.
- Keep jumps crisp. If they become slow or heavy, take the rest time and protect the squat attempt.
SUBSTITUTIONS
BACK SQUAT
- Front Squat
- Box Squat
- Goblet Squat
- Hex Bar Deadlift
VERTICAL JUMPS
- Broad Jumps
- Squat Jumps
- Step-ups for Speed
MOVEMENT PREP
10 Air Squats
5 Empty Barbell Back Squats
5 Back Squats at Light Weight
3 Back Squats at Moderate Weight
2 Back Squats at Starting Weight