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Old 04-16-2013, 02:09 PM   #1
Marcus Herou
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Default Front Squat Program

I feel pretty confident when programming overload programs for the back squat but when it comes to the Front Squat I lack some "gut feel" about it.

The FS is simply not as easy to high rep since the upper back will fail before the legs.

I am a little confused about why all FS programs have a 1:1 or 2:1 FS:BS ratio as well.

The common sense seem to be to work up to heavy double FS one session and do some more reppin with the BS the next and cycle the two.

Basically what I am looking for is
A: a good intensity x reps x sets scheme for lets say 5weeks (yes I know you provide such programs freely but I am searching for the rationale behind them i.e learning )

B: good assistance work for FS.


Thanks in advance
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Old 04-18-2013, 03:25 PM   #2
Greg Everett
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I think most FS programs include BS because it simply builds more strength - like you said, often the limiter of the FS is more related to trunk strength/stability than leg strength. That said, if someone is sound in the FS, you can pretty much substitute FS for BS - although I would never get rid of BS long-term unless it was to work around some kind of injury or limitation.

Generally I stick to 1-3 reps in the FS, but I have had people do as many as 6s - it's cruel.

I don't know that I can just give you rationale for FS programs generally - maybe if you point to a specific one.

As far as assistance work for the FS goes, I would say the BS and cleans. You would be surprised what a bump in the BS will do for the FS and clean - IF the athlete is dong the BS properly (e.g. not doing something like a low-bar back squat - in which case the problem lies there, not in an FS program).
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