Team Houston Olympic Weight Lifting

Swords' Squat Program

WEEK SESSION % WARM UP % BASIC WT. NO. OF LIFTS AVG. WEIGHT
1 FRONT
FRONT
BACK
1
2
3
60/6, 65/6
70/2, 75/2
60/2, 65/2
70/2*6
80/3*6
70/2*6
24
22
16
.
.
.
2 FRONT
BACK
FRONT
4
5
6
70/2, 75/2
75/2, 80/2
70/2, 75/2
80/4*6
85/2*3
80/5*3
28
10
19
.
.
.
3 FRONT
FRONT
BACK
7
8
9
60/3, 65/3
70/6, 75/6
60/3, 65/3
70/3*6
80/6*3
70/3*6
24
30
24
.
.
.
4 FRONT
BACK
FRONT
10
11
12
70/5, 75/5
65/4, 70/4
75/4, 85/4
85/5*3
75/4*3
90/4*3
25
20
20
.
.
.
5 FRONT
FRONT
BACK
13
14
15
60/2, 70/2
75/3, 85/3
75/3, 85/3
75/2*6
95/3*2
95/2*2
16
12
10
.
.
.
6 FRONT
FRONT
FRONT
16
17
18
80/5, 90/2
60/5, 70/3
75/5, 85/3
100/2*1
75/3*3
95/1, 105/1+
9
17
10
.
.
.
7 BACK
FRONT
BACK
19
20
21
70/3, 80/3
60/5, 65/5
70/2, 80/2
85/3*2
70/2*6
MAX BACK SQT
12
22
?
.
.
?
21 7-WEEK
WORKOUTS
21
W/OUTS