12 Week Front Squat Cycle

Front Squat Harness Strength Cycle.

I get asked all the time about weights lifted with the Front Squat Harness, what are good weights to be lifting at my bodyweight, what the heaviest weight shifted with the Harness etc
As sole manufactures and worldwide distributors of the Getstrength Front Squat Harness since 2001, we at Getstrength.com have seen some huge numbers lifted with this harness.

fsh2-1024x471

In addition, since introducing the New Front Squat Zercher Harness we have seen these numbers increase to a whole new level.
So we recently decided to start a record keeping board with the use of Youtube Video, we can now keep a record of all lifts done with the
Harness.

World Records: Record Board

After having a bit of fun setting these targets I have put together a 12 week Training Program purely based upon increasing my 1RM in the Front Squat with the Harness.

 

A basic westernized Strength Cycle would look like this:
4 weeks of 8
4 weeks of 5
4 weeks of 3
Record Attempt
What I have tried to do is mix a basic westernized Strength Cycle with Eastern methods (Louie Simmons)
After setting a 1RM in the Front Squat with a Harness the program template

Would look like this:

Week 1 Monday – Squat Option Max Effort 5 Reps
Week 2 Monday – GM Option Max Effort 5 Reps
Week 3 Monday – Deadlift Option Max Effort 5 Reps
Week 4 Monday – Squat Option Max Effort 3 Reps
Week 5 Monday – GM Option Max Effort 3 Reps
Week 6 Monday – Deadlift Option Max Effort 3 Reps
Week 7 Monday – Squat Option Max Effort 5 Reps
Week 8 Monday – GM Option Max Effort 5 Reps
Week 9 Monday – Deadlift Option Max Effort 5 Reps
Week 10 Monday – Straight into Front Squat re: below
Week 11 Monday – Straight into Front Squat re: below
Week 12 Monday – Straight into Front Squat re: below

Squat Options Straight Weight/ Bands / Chains/ Weight Releasers
Squat
Box Squat
Belt Squat
Safety Squat Bar
Cambered Bar
Suspended Chains Squat
Cambered Safety Squat Bar
Front Squat no Harness

Goodmorning Options Straight Weight/ Bands / Chains/
Goodmoring B.B
Safety Squat Bar
Cambered Bar
Suspended Chains Goodmorning
Cambered Safety Squat Bar
Seated Goodmoring
Round back goodmorning

Deadlift Options Straight Weight/ Bands / Chains/
Power Cleans
Snatch Pulls
Sumo Deadlifts
Standard Deadlifts
Low Pulley Deadlifts
Trap Bar Deadlifts
Rack Deadlifts
Block Deadlifts
Band Platform Deadlifts

Max Rep option followed by:
Week 1 Monday – Front Squat with Harness 55% x 8 sets x 2 top sets
Week 2 Monday – Front Squat with Harness 60% x 8 sets x 2 top sets
Week 3 Monday – Front Squat with Harness 65% x 8 sets x 2 top sets
Week 4 Monday – Front Squat with Harness 70% x 8 sets x 2 top sets
Week 5 Monday – Front Squat with Harness 75% x 5 sets x 2 top sets
Week 6 Monday – Front Squat with Harness 80% x 5 sets x 2 top sets
Week 7 Monday – Front Squat with Harness 85% x 5 sets x 2 top sets
Week 8 Monday – Front Squat with Harness 90% x 5 sets x 2 top sets
Week 9 Monday – Front Squat with Harness 95% x 3 sets x 2 top sets
Week 10 Monday – Front Squat with Harness 100% x 3 sets x 2 top sets
Week 11 Monday – Front Squat with Harness 105% x 2-3 sets x 1 top sets
Week 12 Monday – Front Squat with Harness 80% x 5 sets x 1 top sets

Complete Workout with following
2 x Posterior Chain Movements
1 x Reverse Hyper
2 x Abs Movements

Day 2 Friday Box Squat with FS Harness (Speed Day off a parallel or below box)

Week 1 Friday – Box Squat with FS Harness 50% 10 x 2 Straight
Weight
Week 2 Friday – Box Squat with FS Harness 55% 8 x 2 Straight Weight
Week 3 Friday – Box Squat with FS Harness 60% 6 x 2 Straight Weight
Week 4 Friday – Box Squat with FS Harness 50% 10 x 2 + #2 Bands
Week 5 Friday – Box Squat with FS Harness 55% 8 x 2 + #3 Bands
Week 6 Friday – Box Squat with FS Harness 60% 6 x 2 + #4 Bands
Week 7 Friday – Box Squat with FS Harness 50% 10 x 2 + Chains
Week 8 Friday – Box Squat with FS Harness 55% 8 x 2 + Chains
Week 9 Friday – Box Squat with FS Harness 60% 6 x 2 + Chains
Week 10 Friday – Box Squat with FS Harness 50% 10 x 2 + Chains + #2 Bands
Week 11 Friday – Box Squat with FS Harness 55% 8 x 2 + Chains + #3 Bands
Week 12 Friday – Box Squat with FS Harness 60% 6 x 2 + Chains + #4 Bands

Complete Workout with the following
1 x Olympic Movement
2 x Posterior Chain Movements
1 x Reverse Hyper
2 x Abs Movement

When competing for a World Record Front Squat Harness attempt the rules are as follows.

  • You must send in accurate Bodyweight, the lifter must weigh themselves the day of the lift attempt. *Video Confirmation needed.
 
  • The lifters upper thigh must be below or parallel to the floor.
  • The attempted must be recorded by video and posted on Youtube.com for a Getstrength.com referee verification. The video must be clear and from an angle with no interference.
  • The lifter must attempt the Front Squat Harness World Record with an official Getstrength.com manufactured Harness.
  • The Front Squat Harness World Record attempt has to be a standard front squat, not on to a box or seat.
  • The World Record attempt must be made with a GS New Generation Harness or GS Front Squat Zercher Harness
  • No supportive equipment can be used other than a Power or Weightlifting Belt, Knee Wraps and Wrist Wraps, NO Super Suit or briefs can be used, please email info@getstrength.com if you are unsure first prior to the World Record Front Squat attempt.
  • Getstrength International reserves the right to interpret these rules and, if necessary, to amend the rules at its sole discretion and without notice.
  • If attempting a Master World Record you must send in id proof of your age, including a photo. This can be faxed or scanned via email.

 

  • Record can be broken with the Front Squat or Zercher Lift

Master 40+: from 1 January in the calendar year he reaches 40 years and throughout the full calendar year in which he reaches 49 years.

Master 50+: from 1 January in the calendar year he reaches 50 years and upwards.

 

What do i do after the record attempt?

Please send both your photo, video’s and your bio to Getstrength.com. A waist-up photo of you is preferred. For your bio, please include a profile head shot, your age, weight, and height, where you live, what your work and interests are, some information about your training and goals! Email info@getstrength.com

Return your required materials to Getstrength.com within 7 days of your attempt.

Upon receiving your completed paperwork and video’s we will announce our decision on Getstrength.com blog and your name will be added to the exclusive Front Squat Harness World Record Board.

We’ll also announce your accomplishment in the next Getstrength.com Newsletter; and we’ll send you an official World Record Certificate,

Plus a Getstrength VIP Card that gets you 10% off all products online for life at Getstrength.com Store.

 

 

All customers of frontsquat.com and Getstrength International accept that they enter into activity with the equipment supplied by frontsquat.com and getstrength.com entirely at their own risk and hold frontsquat.com and getstrength.com personnel or equipment blameless for any damage, or injury to property or person whilst using the frontsquat.com and getstrength.com equipment or information supplied. Always consult your doctor before beginning any exercise program.

Recommended for all records attempts the Front Squat Zercher Harness