top of page
  • Writer's picturefit4desire

Back Squat and Progressions

On Beth's last back squat cycle, we took her percentages along with a back squat wave progression to build up her strength and consistency in her lifts!! 💥

We built in weight week to week and used wave cycles with a few variations of 🌊7 - 5 - 3, 🌊5 - 3 - 1, and 🌊3 - 2 - 1. Nice work on this cycle, Beth!

Progressions adjust training loads and intensity based on individual needs and recovery. ➕➖ By utilizing these in our programming, it builds long-term progress and sustainability along with reducing risk of injury and overtraining. 👏🏼 (And shocker 😲: we don't only do this with strength cycles 😉)

The principle of progression is the idea that as your body adapts to your exercise routine 🏃🏼‍♂️, you have to change the intensity to continue to see enhanced fitness. 📈 This can mean gradually increasing the weight 💪🏼, duration ⏱️, or rep scheme 🥵 of your training in order to see growth.

Looking for more? 🔥Follow us on Instagram, Facebook, or TikTok - or reach out to us! 

Recent Posts

See All

Competition: Fill your cup first

And to think... 1️⃣ week ago 🗓️ You were all sweating it out on the competition floor! 🥵 Congrats to this strong group of F4D women last week showing off your hard work. 👏🏻💪🏻 Keep grinding and b

12 Min AMRAP

Give this one a try! 🎯 5 Rounds 12 Min AMRAP 🏋🏼‍♂️15 Hang Power Snatch (95/65#) 📦30 Box Jumps (24/20")


bottom of page