12 Week Front Squat Cycle for Strength & Mass
June 28, 2011 by Mike Westerdal
Filed under Muscle Building, Powerlifting, Recent Posts, Training
I’ve got something really cool to share with you today courtesy of Steve Thompson from GetStrength.com
But First Here Are 4 Reasons why you must Front Squat…
* The ultimate exercise for posterior chain and quad development.
* The Front Squat teaches muscle awareness.
* Huge upper back development
* Gains in flexibility and mobility
Now that you know the value of front squatting check out this 12-Week Front Squat Cycle for Strength & Mass. Below is the direct download link to the PDF program:
http://www.criticalbench.com/samples/FrontSquat.pdf
Check Out This Front Squat Highlight Video Using the Front Squat Harness
Having problems with front squats?
Before I started using this training aid called the Front Squat Harness I didn’t really like front squatting that much. I know it’s a great exercise and it’s awesome for your entire core, but the dang bar would dig into my delts.
Sometimes I had trouble keeping my elbows up as well and the bar would start to fall forward.
Well there’s a solution, No more shoulder pain, Instant technique adjustment, No Squatting depth issues, Train the legs to there full potential. Check out this page that Steve set up for us about the Front Squat Harness. There’s a chance to win one for free and he’s cool enough to offer free shipping worldwide.
Enjoy the 12-Week Front Squat Cycle! You don’t “need” the front squat harness to do it, but it sure will make the program more fun and get you better results when you focus on lifting the weight instead of shoulder pain and balance issues. Besides like Steve says it’s the ultimate tool for posterior chain development.
Pro Strongman Training Template
June 2, 2011 by Mike Westerdal
Filed under Muscle Building, Recent Posts, Training
Guest article by Pro Strongman Competitor Elliott Hulse
Here is how this system for building wildly aggressive, hard core, functional strength and conditioning works:
First, if you haven’t already begun building your arsenal of “odd objects”, you can get started quickly with the information I’ll share with you later about creating your own homemade equipment… fast and cheap!
Next, is designing your training plan.
1. We build Hybrid Strongman strength in four week cycles.
Week one is dedicated to HIGH VOLUME and HIGH INTENSITY work.
Week two is dedicated to MODERATE VOLUME and HIGHER INTENSITY work.
Week three is dedicated to LOW VOLUME and SUPER HIGH INTENSITY work.
Week four is dedicated to what we call The De-Load for muscle growth and recovery.
I’ve used this training cycle for myself and my athletes for the past three years with incredible results.
This simple cycling of training parameters literally turns boys into men!
As you can see from this page taken straight out of my personal training diary…
2. We structure our workouts with descending neuromuscular complexity
Because our system is HYBRID, we ensure to honor multiple strength qualities and training modalities in every workout.
The first exercise has to be the most “Hardcore” to build function and power, so we begin with our Strongman movement.
The following “Assistance” exercise is designed to support maximal strength in the Strongman movement.
The final set of “Accessory” movements are bodybuilding exercises used to build up lagging weaknesses and to add muscle mass.
The following is an example from my training diary also…
With the two principles above you have the foundation for building Hardcore Hybrid Strength for yourself or your clients, but…
What if I made my entire Hardcore Hybrid Strongman training diary available to you to use and follow as if it were your own? Well that’s exactly what I’ve done. Check it out.
http://criticalbench.com/goto/StrongMan
