This 8 week program is designed to help you improve your back squat by following the same program that Craig Richey used to increase his own back squat by 10kg in 8 weeks. The program is split into 4 sessions for maximum effect with rest days taken where prescribed to optimize recovery, which may vary between different phases of the program. You should follow the first 3 sessions of the program for 3 days a week each week, best performed as session 1, rest day, session 2, rest day, session 3, 2 rest days. The program is divided into a 4 week accumulation phase followed by a 4 week intensification phase.
To optimize your results from the program, it is recommended to test your front squat and back squat before starting week 1. After completing the 8-week program, you should complete the extra 2 weeks, which are a taper week and then a test week to ensure you are best prepared for retesting your squat numbers again. By following this program, you can expect to see significant improvements in your back squat strength.
Frequency: 4 sessions/week
Session length: 20 - 30 minutes
Equipment required: Barbell, squat rack, plates
What equipment do I need to train?
For the Signature Programme you need the following equipment:
Basic TTP / functional gym.
Pull / muscle up bar
Cardio equipment (Rower/ski/bike)
How long are the workouts and how often should I expect to train?
The session length is approximately 1-2hrs
Can I do the workouts at my own pace or is there a set schedule to follow?
Yes, although sessions are structured in a way that is on a fixed schedule, if you miss a session you can simply go back on your training schedule and complete the workout missed.
Is there a coach available to give me guidance and support throughout the programme?
Coaches are available to answer any question you may have through our chat function on our app or do not hesitate to contact us via the 'Contact' section of our website.
How can I access the programme?
Once you have purchased the programme you simply have to download the TrueCoach app to gain access to your new programme. You'll receive all the information in the confirmation email.
Can I access the programme right away?
Please note that it may take up to 24 hours for your order to be processed. Afterwards, you'll receive an email invitation from Truecoach along with all other access details. Thank you for your understanding!
How are the programmes structured and what can I expect to learn?
Our Signature programme is for athletes who do have no specific weaknesses. The programme will have an even split of strength/ conditioning and gymnastics, periodised over the Crossfit Games season you will run through 4 x 12 week phases, each phase leading on to the next to ensure continued development and progression, peaking you for the open and quarter finals.
Are there any prerequisites for joining the programme?
For the Speciality programme, it is strongly recommended that you have some prior gym experience before joining as the level is intermediate/advanced.
Can you prepare me for a competition?
The program is exclusively created for athletes at mid and high-level who want to enhance their overall physique to perform competitively. Furthermore, we offer various customized programs that aid athletes in realizing their full potential and attaining success in their specific sport or discipline.