7/28/2019 Explosive Squat Program

1/4

Week 1

Exercise Sets Reps

ABox Jump

6 3*Holding 25-pound dumbbells

BSquat

3Ramp up to 80% of 1RM

CSpeed Squat

5 4**1 min rest periods

D Narrow Stance 7-Second Pause Squat 3 5***

E Weighted Sit-Up 5 15

* 75% of max height, ** 60% 1RM, *** 40% 1RMWeek 2

Exercise Sets Reps

ABox Jump

5 2*Hholding 25-pound dumbbells

BSquat

3Ramp up to 85% of 1RM

CSpeed Squat

6 4**1 min rest periods

D Narrow Stance 7-Second Pause Squat 3 5***

E Weighted Sit-Up 5 15

* 85% of max height, ** 60% of 1RM, *** 42.5% 1RMWeek 3

Exercise Sets Reps

ABox Jump

4 1*Holding 25-pound dumbbells

BSquat

3Ramp up to 90% of 1RM

C

Speed Squat

7 4**

1 min rest periods

D Narrow Stance 7-Second Pause Squat 3 5***

E Weighted Sit-Up 5 15

* Max height, ** 60% of 1RM, *** 45% 1RMWeek 4 (Deload)

Exercise Sets Reps

7/28/2019 Explosive Squat Program

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A Box Jump 3 3*

B Squat 3 3**

C Weighted Sit-Up 3 10

* 75% of max height, ** 60% of 1RMWeek 5

Exercise Sets Reps

A Box Jump 6 3*

BSquat

2Ramp up to 92.5% of 1RM

CSpeed Squat

6 3**90 sec rest periods

D Narrow Stance 7-Second Pause Squat 3 5***

E Weighted Sit-Up 5 12* 80% of max height, ** 65% of 1RM, *** 50% 1RMWeek 6

Exercise Sets Reps

A Box Jump 5 2*

BSquat

2Ramp up to 95% of 1RM

CSpeed Squat

5 3**90 sec rest periods

D Narrow Stance 5-Second Pause Squat 3 4***

E Weighted Sit-Up 5 12

* 90% of max height, ** 67.5% of 1RM, *** 52.5% 1RMWeek 7

Exercise Sets Reps

A Box Jump 4 1*

BSquat

2Ramp up to 97.5% of 1RM

CSpeed Squat

4 3**90 sec rest periods

D Narrow Stance 5-Second Pause Squat 3 4***

E Weighted Sit-Up 5 12

* Max height, ** 70% of 1RM, *** 55% 1RMWeek 8 (Deload)

7/28/2019 Explosive Squat Program

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Exercise Sets Reps

A Box Jump 3 3*

B Squat 3 3**

C Weighted Sit-Up 3 10

* 75% of max height, ** 60% of 1RMWeek 9

Exercise Sets Reps

ADepth Jump

2 5From 12-inch box

BSquat

1Ramp up to 100% of 1RM

CSpeed Squat

4 2*

2 min rest periodsD Narrow Stance 3-Second Pause Squat 3 3**

E Weighted Sit-Up 5 12

* 75% of 1RM, ** 60% 1RMWeek 10

Exercise Sets Reps

ADepth Jump

2 4From 18-inch box

B

Squat

1Ramp up to 102.5% of 1RM

CSpeed Squat

3 2*2 1/2 min rest periods

D Narrow Stance 3-Second Pause Squat 3 3**

E Weighted Sit-Up 4 10

* 80% of 1RM, ** 62.5% 1RMWeek 11

Exercise Sets Reps

ADepth Jump

2 3From 24-inch box

BSquat

1Ramp up to 105% of 1RM

CSpeed Squat

2 2*2 1/2 min rest periods

7/28/2019 Explosive Squat Program

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D Narrow Stance 3-Second Pause Squat 3 3**

E Weighted Sit-Up 3 10

* 85% of 1RM, ** 65% 1RMWeek 12 (Deload)

Exercise Sets RepsA Box Jump 3 3*

B Squat 3 3**

C Weighted Sit-Up 3 10

* 75% of max height, ** 60% 1RMWeek 13

Exercise Sets Reps

ABox Jump

3 3, 2, 1Increasing height each set to activate the central nervous system

BSquat

1Work up to a new 1RM!