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Russian Squat Program

 
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Weights_Admin
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Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Thu Jan 11, 2007 12:58 am    Post subject: Russian Squat Program Reply with quote



Russian Squat Program

First number in parentheses is percentage of your max squat. Second number in parentheses is number of reps. Number to right hand side of parentheses is the number of sets to perform.

My advice is to use this program in a strength building part of your programme and to cut down on the number of snatches and clean and jerks as your legs will be finding this tough (especially week 3 & 4)

The programme is written out below but for those who want to have a more user friendly version Ray Cavanagh has supplied an excel file. Input your max squat into the cell 'C2'

RUSSIAN SQUAT.xls

Week 1

Session 1 1. (70/2)1 2. (75/2)1 3. (80/2)6

Session 2 1. (70/2)1 2. (75/2)1 3. (80/3)6

Session 3 1. (70/2)1 2. (75/2)1 3. (80/2)6

Week 2

Session 4 1. (70/2)1 2. (75/2)1 3. (80/4)6

Session 5 1. (70/2)1 2. (75/2)1 3. (80/2)6

Session 6 1. (70/2)1 2. (75/2)1 3. (80/5)6

Week 3

Session 7 1. (70/2)1 2. (75/2)1 3. (80/2)6

Session 8 1. (70/2)1 2. (75/2)1 3. (80/6)6

Session 9 1. (70/2)1 2. (75/2)1 3. (80/2)6

Week 4

Session 10 1. (70/2)1 2. (75/2)1 3. (85/5)5

Session 11 1. (70/2)1 2. (75/2)1 3. (80/2)6

Session 12 1. (70/2)1 2. (75/2)1 3. (90/4)4

Week 5

Session 13 1. (70/2)1 2. (75/2)1 3. (80/2)6

Session 14 1. (70/2)1 2. (75/2)1 3. (90/3)3

Session 15 1. (70/2)1 2. (75/2)1 3. (80/5)6

Week 6

Session 16 1. (70/2)1 2. (75/2)1 3. (100/2)2

Session 17 1. (70/2)1 2. (75/2)1 3. (80/2)6

Session 18 1. (70/2)1 2. (75/2)1 3. (105/1)2


Last edited by Weights_Admin on Fri Dec 05, 2008 5:05 am; edited 1 time in total
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Colin K Bell
85kg lifter


Joined: 15 Mar 2007
Posts: 169
Location: Fivemiletown, Co Tyrone, N Ireland

PostPosted: Thu Jul 12, 2007 7:03 pm    Post subject: Reply with quote

Hi Peter!
Is this programme suitable for front squats? For someone like me who has a lagging front squat?
Colin
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Weights_Admin
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Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Thu Jul 12, 2007 9:31 pm    Post subject: Reply with quote

I am sure it probably is.

The only suggestion is make sure you have good form (elbows up, no bent back and try not to have your ass sticking too far out). I have heard other people say with intense programmes that it is does not take long for injuries to occur if good technique is not used.
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