Overview

OMNI | SQUAT

This comprehensive 10-week program is meticulously designed to enhance lower body strength and power, focusing primarily on front and back squats. This program has two variations, a "Weightlift" and a "Powerbuild" variation. The weightlift variation will incorporate accessory movements based around the olympic lifts, while the powerbuild variation will incorporate accessory movements more often used in powerlifting and bodybuilding. This program caters specifically to intermediate and advanced athletes and coaches, aiming to significantly boost squat strength and overall performance for things such as Powerlifting, the Olympic lifts and CrossFit.

Program Structure

• Duration: 1 prep week, followed by 8 weeks of workouts, ending with 1 week of de-load sessions and culminating in a one-repetition max lift day.
• Frequency: 3 workouts per week.
• Workout Duration: Approximately 75 minutes per session.

Key Features

• Primary Focus: Each session includes either a back or front squat variation as the primary movement.
• Periodization: The program uses a periodized approach, varying intensity to optimize efficacy and efficiency.
• Target Audience: Ideal for all level—beginner to advanced—athletes looking to elevate their squat strength, Olympic lifting skills, or CrossFit performance.

Expected Outcomes

• Direct Strength Gains: Most clients see a 15-30kg (33-66lbs) increase in their max front or back squat after completing the program.
• Indirect Strength Gains: You can expect to feel more powerful and explosive in all lower body driven movements.

Program Benefits

• Comprehensive Development: Enhances both lower body strength and power.
• Efficient Design: Carefully crafted workouts ensure effective results within the program's timeframe.
• Flexibility in Progression: Suitable for both intermediate and advanced levels, allowing for continued growth and challenge.

Program Requirements

• Technical Understanding: You must have a full understanding of how to properly and safely perform both the Back Squat and Front Squat.
• Equipment: You will need access to the following equipment: Barbell, Weight Plates, Box or Bench, Dumbbells, Kettlebell (can be substituted for a dumbbell)

Conclusion

This 10-week Squat Program is a powerful tool for athletes committed to elevating their lower body strength to new heights. Its structured approach, proven results, and repeatability make it an invaluable asset for aspiring fitness enthusiasts, athletes and coaches.