hello everyone thanks for taking the time to look over the sled dog squat program 2.0! this is a updated version of the old subzero squat program ( available here http://sleddogstrength.com/2017/07/06/leg-training-funbobby-way/ ) and includes both strength and conditioning based squat days. with it being january a lot of functional fitness athletes are getting for the crossfit open i should mention that this is not an open prep program!!!! if you are serious about your open performance and regionals or madison are possibilities for you, chances are you have a coach and you should be listening to them and not doing someone else’s programming.
what this program is designed to do is increase your general strength (obviously targeting your squat) while still having fun. ive done other squat programs and they’ve all been pretty great, i got stronger and as seems to happen with programs of this nature, got fitter at the same time. one thing i like to do is work back and front squats into conditioning workouts as much as i can so you will notice that we work the “strength” component of the squat but we also have a few conditioning days that weve found help round out the program and make it, if you will, more enjoyable.
we are running this program as listed here at sled dog hq and if you are interested in seeing what we do other than what you see below, please send me a message and i can get you a full copy to help you understand how weve designed the rest of the days and weeks to support the main program. if you have any questions about the workouts please check out the coaches videos in the sled dog strength and conditioning facebook page as ill be posting a brief video the night before a squat program day appears in our programming. enjoy!!!!
to give you an idea of how to load each individual strength based day, heres an example of how i would like our athletes to perform day 1….
there is 5 sets of work on the strength days and the way i approach these is im looking for 3 good working sets. day 1 week 1 looks like this…
day 1-box squats 5X5 70%
if im using 375lbs as my 1rep max of my back squat 70% of that is 265 and will serve as my target for this day. so ill set up my box just below parallel and do two warm up sets at 135 and 185 then will do my first of the five sets at 225 and my second at 245. now this is where you get to play coach, if you feel good at your first working set at 265 you can exceed your daily target by up to 10%. set 4 and 5 will either be 265 (if i feel ok but not great) or if im in the groove and feeling pretty good and 265 ‘felt light” ill do set 4 at 275 and set 5 at 285.
with all that said, heres the sled dog squat program….
week #1
day 1-box squats 5X5 70%
day 2-tabata back squats 185/135/95/air 135/95/65/air
day 3-barbell reverse lunges 5X5/leg then front squats 5X5 @ 70% of max front
week #2
day 1-hang squat cleans 3X2,3X1 then back squat 5X3 85%
day 2-1 1/4 back squats 5X5 60% (full regular tempo eccentric, up 1/4 of the way, back down to the hole and then all the way up)
day 3-3 rounds of max rep back squat 225/155lbs rest as needed
day 4-3 point back squat 5X6 70% (1st 2 reps regular stance, 2nd 2 reps wide, 3rd 2 reps narrow)
week #3
day 1-2 stop back squats 5X5 80% 2 stops on way down
day 2-100 body weight back squats for time
day 3- amrap 4 275/185 back squat rest 4 minutes then amrap 4 185/125lbs squat cleans
week #4
day 1-box front squats 5X3 @ 80% of max front squat
day 2- tabata back squats 225/185/135/95lbs 155/135/95,65lbs
day 3 barbell reverse lunges 5X5 then overhead squats 5X3
day 4-slow back squats 5X6 80%
week #5
day 1-squat cleans 2X3,2X2,2X1 then back squats 5X3 90%
day 2- rounds of 10-1 of back squat 225/155 and hspu for time
day 3- 1 1/4 back squat @ 70%
week #6
day 1-back squats 5X10 @ 80%
day 2-3 rounds of max rep back squats 225/155lbs rest as needed
day 3-3 point back squat 5X6 80% (1st 2 reps regular stance, 2nd 2 reps wide, 3rd 2 reps narrow)
day 4-“fuct” 10 rounds of 1 minute of max rep air squats 1 minute rest