Lower body
Weight Progression Approach
When looking to progress weight from week to week in a training program, think about a few items.
- Keep in mind how long the training block is. In a proper progression, the maximal output occurs in the later weeks of the training block. Ideally, the early weeks allow you to get used to the new exercises and identify general working weights.
- Keep in mind how long you have been performing this movement or how much learning has to occur to perform this new movement at the start of the training block. The newer the movement, the more time will be needed to put maximal force on this exercise, but the quicker you can progress from week to week.
Try to progress weight in as small of increments as possible to extend the length of your progression. If you constantly hit on failure every week, it will be hard to progress throughout the six weeks. The RPE suggestions will help you follow this appropriately.
Station 1: 10 min
4 sets
Hand Supported Deficit Rear Foot Elevated Split Squat
- Working Set 1 – 8 reps/leg – RPE 7
- Working Set 2 – 6reps/leg – Increase weight by 2-5%
- Working Set 3 – 4 reps/leg – Increase weight by 2-5%
- Working Set 4 – Drop back to your Set 1 weight and perform MAX unbroken reps/leg (aim for 12-20 reps)
Setup
- Place top of rear foot on a bench, low box
- Place front foot about 3 steps away from edge of bench or use the straight leg method.
- Load exercise from the bottom position of split squat to avoid losing balance.
Movement
- To target quads, keep an upright position. To target glutes, use a more forward lean position.
- Aim for full range of motion by either touching the back knee to the floor or taking the front leg below the front knee.
- Keep core braced and neck neutral.
Regression if applicable
- Lower the back leg to a lower box or all the way to the floor and do a standard split squat instead.
Common Faults:
- Not hitting full range of motion
- Overarching low back
Station 2: 10 min
4 Sets
BB RDL 6 reps. Set 1 should be RPE 7
12-15 Banded Russian Kettlebell Swing
Station 3: 10 min
1-1/4 Back Squats
4-5 sets
- Warm up Set 1 – 6 reps Easy
- Working Set 2 – 6 reps RPE7
- Working Set 3 – 6 reps same weight
- Working Set 4 – 6 reps same weight
- Working Set 5 – MAX unbroken reps same weight (aim for 4-8 reps)
Aim to keep same weight at week 2
Station 4: 10 min
For Time
30/24 cal Bike
20 Front Squat 95/65lbl1–l2
30/24 cal Row
12 Front Squat 115/85lbl1–l2
250m Run
8 Front Squat 135/95lb
