Now that the CrossFit Games Open is over, we’re moving back into a more normal cycle of training. CrossFit is a strength and conditioning program, and so far, we’ve found nothing that is better than heavy squats for gaining strength. This isn’t to say that we’re not going to program in our regular sweat-fest metabolic/ cardio workouts, just that we’re also going to be focusing on gaining some functional strength.
Of all the squat programs that we’ve tried, the program developed by Tim Swords, of Team Houston Weightlifting, is one of the most effective. The program works both front and back squats over a seven week cycle at sub-max weights and low volume. The upshot of this is that you can do a lot of other stuff without interfering with your strength gains.
And you will see gains if you’re doing the program effectively. I’m no slouch when it comes to squats, and I was still able to increase my back squat by 25 lbs (over 8%) in seven weeks.
We will be including the squats into the CrossFit programming Monday, Wednesday, and Friday for the next seven weeks. We hope that you’ll be able to follow the program because it will do some great things for you. But if you can’t come in on those days, don’t despair, you can download the entire program here as a .xslx spreadsheet, just input your maxes in the top and it will do all the calculations for you. It’s even printer friendly. If that doesn’t work for you, talk to your trainer and we’ll help you.
Remember, the whole point here is that we want you to be strong because strong people are harder to kill, more useful, and more attractive. Go lift something heavy!