Get your first pistol squat in just 3 sessions a week.
This Train Your Weakness FOCUSED programming will have you doing pistol squats in just 6 weeks
3 rounds: 10 air squats – slow and controlled 10 feet together air squat – slow and controlled 10 fire hydrants (5 each side) 20 seconds Lizard stretch each side Coaches note: Prime the body for today’s session by prepping the glutes, quads, hamstrings and core – all of which need to be strong and mobile to perform efficient pistols. Every session will start with similar prep work to ensure the right muscles are activated.
Strength 1 (6min)
3 sets of 20 lifts of Stalder leg lifts Rest 45 seconds between sets. Beginner, start with legs in pike (or perform a single leg lift). Advanced, start with legs in straddle Coaches note: Stalder leg lifts/seated straddle and pike lifts boost our midline strength by improving mobility and control of our hamstrings, quads, glutes, hips and lower abs.
Specific (8 min)
Pistol squat hold 3 sets of 15-20 seconds ON/ 45-40 seconds OFF for each leg Coaches note: The aim is to increase mobility (ankle, quad, hamstring) in the “hole,” by building more time spent holding the active bottom position of the pistol. Strengthen the hip flexors (which we have already pre fatigued). This will work on increasing our balance/stability in the bottom position. Use support (EX: rig) if needed today.
Pistols: Barbell or Dumbbell Reverse Stationary Lunge
3 x 24
8 minutes of as many rounds as possible (warm-up pace): 20 seconds single/double unders 20 seconds swan pose each side 5 standing single leg lift hamstring activation 10 side lying clams (each side) Coaches note: Making sure the ankles, hips and knees are feeling good today, focus on quality as you move through the 8 minutes!
Pistols: Kettlebell Goblet Curtsy Step Down
3 x 12
3 x 20
Pistol squat to high box (either 20/24”) 3 sets of 10 slow and controlled reps each leg (do not alternate) Do not put your foot back down between reps Coaches note: This exercise is to replicate the correct movement under control without the complete strength required. It will help increase strength, mobility and balance for the movement.
3 rounds: 3 reps each side ‘World’s Greatest Stretch’ 6 reps Bird Dog 9 Candlestick to Stand (two feet) Coaches note: Today’s warm-up focuses on aspects of mobility, midline stability and coordination required for pistols. If a scaling option is needed for the candlesticks, perform the same movement but from an elevated position (See DEMO video: use a mat, mattress, whatever you have available). If both options are too hard, complete a banded candlestick (see DEMO video)
Pistol squat to high box (either 20/24”) 3 sets of 8-10 reps each leg 90 seconds rest Coaches note: We will see these a lot. The goal is to find are balance and make every rep look exactly the same!
Shrimp squats 3 sets of 8-10 each leg No rest between legs After each set rest 2 minutes Coaches note: This movement will help with strengthening the quadriceps, hamstrings, glutes and working on our balance through ankle stability and mobility which are crucial in pistol squats. If scaling is needed, use your free hand to hold on to the rig for a little support.
Toe squat stretch 45 seconds on, 30 seconds rest, 45 seconds on Coaches note: This stretch increases dorsiflexion and stretches fascia on the bottom of the feet. Be sure to complete in its entirety!
Brent has been a CrossFit Regionals athlete since 2013 and a CrossFit Games athlete since 2016. He is nicknamed "The Professor" because of his deliberate and thoughtful approach to training. He also started The Professor Project in 2018, helping athletes become more efficient in movement, mindset, and more.
By focusing on Brent's weaknesses, they qualified for the CrossFit® Games and landed on the podium. The caliber of athletes Bobby Dee has coached is matched by his own personal achievements. He holds a Masters in Chiropractic, has elite history in the military, podium finisher in Australia’s Strongest Man, completed an Iron Man, an ultramarathon and competed at a high level in rugby and CrossFit®.
2-time CrossFit® Games individual competitor and 9-time regionals athlete, Jeremy is a Level 2 Certified CrossFit® Trainer and owner of CrossFit® Vernon in Vernon, BC, Canada. Jeremy made his first trip to the CrossFit® Games in Carson, California, following that with a repeat trip in 2012.
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