The 8-Week Squat Cycle: Rising from the Hole

Zeoli Strength

Weightlifting, Functional Fitness, Functional Training
Coach
Christine Middleton

Designed by none other than the strongest female CrossFitter, this eight-week squat cycle promises to be transformative.

The goal: build core and leg strength to conquer being pinned in the bottom of your clean and snatch.

The eight-week squat cycle, crafted by Zeoli, will yield your desired results.

Athletes will not only improve their squat strength, but also gain the confidence to stand up cleans that had previously defeated them.

The program will leave you stronger, more explosive, and ready to tackle your fitness challenges.

"The Ascent" becomes a testament to the power of dedicated training and expert guidance.

$40
Get The 8-Week Squat Cycle: Rising from the Hole
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Build a Strong Foundation
Our first cycle will focus on form and muscle activation. Athletes perform tempo squats and long pauses, descending slowly to build control and strength in the hole. Accessory work included front squats and lunges to enhance quad strength. The emphasis was on perfecting technique and establishing a solid base. TOTAL CONTROL.
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Develop Power and Speed
The mid-cycle is focused on explosive power. Training the muscles to fire quickly and powerfully. The athletes will incorporate dynamic movements and core accessory work. This phase was designed to convert raw strength into functional power, which is crucial for standing up heavy cleans.
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Peak and Recover
You'll make a final push, working at high percentages as you peak before a week of taper and testing, allowing you time to recover.
Features
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Programming 4 days per week
4 days of strength, power, and skill work to give you everything you need to make real progress.
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Demo Videos
Each movement is accompanied by a demo video so you can see exactly what I'm looking for.
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Detailed, expert instruction
Beyond the sets and reps, I'm giving you all the details you need to get the most out of each training session.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Conventional Gym or Box // Barbells and Plates // Physioball and GHD // Dumbbells
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Sample Week
Week 1 of 8-week program
Sunday
Day 1

A

Pause Back Squat

4 x 8

B

Weighted OH situps

2 x 20

C

Weighted GHD Extensions

2 x 20

Monday
Day 2

A

Bulgarian Split Squat

4 x 10

B

Physioball plank

2 x 90

C

Hollow Rocks

2 x 45

Wednesday
Day 3

A

Pause Front Squats

3 x 8

B

SA banded deadbugs

2 x 20

C

Bird dog SA DB row

2 x 12

Thursday
Day 4

A

Eccentric OHS squat (slow)

3 x 6

B

KB front rack hold

2 x 45

C

SL Sorenson hold

2 x 45

Coach
More from Zeoli Strength
coach-avatar Christine Middleton

3xCFGames🥉USAW

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Make Real Progress

8 weeks of strength, power, and gainz are all yours!

Get The 8-Week Squat Cycle: Rising from the Hole
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