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Old 06-05-2014, 09:49 AM   #1
Rob Chu
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Default Pure leg strength program?

I am in the process of learning the lifts through a 6 week program and was told not to do too much olympic lifting by myself to avoid forming bad motor habits. I have about 4 weeks to go and would like to focus on getting my leg strength up before I jump into the starter cycle on this site.

Anyone have any recommendations? Should I just use the 4 week leg-strength cycle on this site and not do the other movements? The class I am taking is only 2x a week and we are using very light weights so I can really just focus my energies on getting my squats up.
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Old 06-07-2014, 05:06 PM   #2
Dan Ewer
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Can u do

Monday
3x5 back squat

Wednesday
5x3 front squat

Friday
3x5 back squat

Just use the same weight for all sets, then if you make all reps go up next session slightly, this is just basic linear progression..
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Old 06-09-2014, 02:41 PM   #3
Rob Chu
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Thanks for the response. This is actually virtually exactly what I'm doing other than the fact that I am doing 3x5 for front squats instead of 5x3. Is there a particular reason why the reps should decrease for front squats?
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Old 06-10-2014, 01:44 PM   #4
Dan Ewer
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Mate, I'm not even really sure why, I think it's just that the front squat carries over more.. It seems to be what most basic program's prescribe though
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Old 06-10-2014, 03:25 PM   #5
Blake Barnes
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It would help to see what your program looks like. Would you be able to do DLs and Lunges or anything else besides Squats?

I wouldn't see any harm in doing other strength work like Pressing and Pulling exercises as well to keep the body balanced.
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Old 06-13-2014, 08:13 AM   #6
Rob Chu
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Quote:
Originally Posted by Blake Barnes View Post
It would help to see what your program looks like. Would you be able to do DLs and Lunges or anything else besides Squats?

I wouldn't see any harm in doing other strength work like Pressing and Pulling exercises as well to keep the body balanced.
I guess I don't really have a program, but basically what I've been doing is as follows:

M - Backsquat 3x5

T - technique class, overhead press 3x5

W - Front squat 3x5

Th- technique class

F- Backsquat 3x5

In addition to the above, after the squats I will usually do very light snatches/cleans on the minute for like 20 minutes and depending on how I feel, I do some pullups/pushups/dips/ab work before bed

I am trying to get away from the heavy upperbody exercises though because my upperbody is strong relative to my lowerbody and I think it has led to some stiffness, particularly overhead
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Old 06-13-2014, 02:52 PM   #7
Blake Barnes
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I see. Well I wouldn't completely forget about the upper body but it does sound like you need some lower body work for sure. You can take a look at some of these training cycles we have on here. We have a few leg strength cycles that have been successful for a lot of people.
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