This 8-week program prioritizes leg strength with a key pillar In Olympic Weightlifting: "Strength to Hold Position & Strength to Move Through Position" Well-developed leg strength is crucial not just for Olympic weightlifting but overall athletic dominance. This program integrates exercises and philosophies that 2012 Olympic Coach Joe Micela used with me during my developmental. We will focus not just on pure strength exercises but also dynamic exercises tailored for raw power output, so your squats will move like an elite. With 3 weekly sessions, two focus on Back Squats, while one addresses Prehab/Rehab and accessories, aiming to prevent injuries. Included are specific warm-ups, working sets, and detailed exercise instructions with videos. The program's primary goal is, of course, to achieve personal records. If not that, then to ensure your squats look and feel amazing—strong, smooth, controlled, explosive, and athletic. Elite weightlifters and athletes exhibit a difference in form, where heavy attempts seem almost effortless. The goal is to exude confidence, control, and technical prowess over the weight and feel great while doing it. Best of luck, and remember: suck less.
A1
DNS Star Plank
3 x 8
A2
Standing Banded Hip Adduction
3 x 10
A3
Standing Banded Deadlift
3 x 15
B
Tempo Back Squat (4 Seconds Down, 4 Seconds Up)
4 x 3 @ 60 %
C
Back Squat Cluster
6 x 3 @ 70 %
D1
Weighted Plank
4 x 0:45
D2
Hypers
4 x 15
A1
Cardio
1 x 5:00
A2
Sit in Squat
B1
Iso Single Leg Extension
3 x 0:30
B2
Single Leg RDL
3 x 10
B3
Side Lunge Plate Pull
3 x 8
C1
One Leg Bulgarian Split Squat
4 x 8
C2
Box Jump (no step, quiet feet)
4 x 6
D1
Alternating Half Hurdlers
3 x 8
D2
Couch Stretch (Hip Flexors)
3 x 0:30
A1
Reverse Toe Raise
3 x 15
A2
Knee Over Toe Lunge
3 x 8
A3
Hip Extension with Band
3 x 15
B
Back Squat
5 x 5 @ 80 %
C1
Good Morning
4 x 10
C2
Barbell Squat Jump
4 x 12
C3
Side Plank with Top Leg in Air
4 x 0:30
Nate is a multiple time USAW National Medalist at the Youth, Junior, and Senior Level. He is a 2x Junior Pan Am and 1x Junior World Team Member with 9 years of Competitive Olympic Weightlifting Experience under 2012 Olympic Coach Joe Micela. He is the Assistant Coach at the Olympic Weightlifting and Strength & Conditioning Facility Performance One Advanced Sports Training in Mesa, Arizona
Proven Principles. Proven Philosophies. Proven Techniques. Suck Less.
Get Suck Less 8 Week Back Squat Program