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  1. #1
    Reinhardt is offline Senior Member
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    Default combining front and back squats

    Comrades,
    on his website, Dan John writes: "...High repetition Back Squats could supplement leg workouts, but the key is Front Squats."

    I don´t want to debate the pros and cons of FS and BS, i just would like to know how you would combine them.
    Last saturday i did 5x5 with the same weight in the FS and then 1 set of 10 in the BS with the same weight and finished with some RDLs. How would you do it?

  2. #2
    johnbeamon is offline Senior Member
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    Quote Originally Posted by Reinhardt View Post
    Comrades,
    on his website, Dan John writes: "...High repetition Back Squats could supplement leg workouts, but the key is Front Squats."

    I don´t want to debate the pros and cons of FS and BS, i just would like to know how you would combine them.
    Last saturday i did 5x5 with the same weight in the FS and then 1 set of 10 in the BS with the same weight and finished with some RDLs. How would you do it?
    I will bravely Google that you're talking about Dan's article "The Front Squat" from Dec 2009. It begins with the following...
    "Leg strength is increased by doing rock bottom, ass on the heels, upright, elbows high, Front Squats. Dick Notemeyer felt that “you can’t Clean and Jerk it unless you can Front Squat it for a triple.” High repetition Back Squats could supplement leg workouts, but the key is Front Squats."
    ... and continues as a discussion of legs in Olympic weight lifting. Are you asking about squat programming as an Oly WL assistance exercise or about mixing squat types for GPP training?

    For GPP training, I include front squats, back squats, and a variety of bodyweight squats for mobility work. For GS training, I emulate the Mass Made Simple template: short sets FSQ for strength and depth, long sets BSQ as finishers.
    [B][URL="http://ironflinger.blogspot.com"]John Beamon[/URL][/B]
    [SIZE=1]
    [SIZE=2] My thread "Guest User? Really" prompted some 6 pages of discussion on why Pavel's user account had been changed to "Guest User" status. John Du Cane answered in a forthright manner, and I thanked him for his professionalism in this very forum.

    That entire thread was removed from the forum on or around August 26. I've been an HKC and an active, outspoken member in good standing for some 3yrs now, but I don't support this sort of censorship. Look for me on the public web.

    -j
    [/SIZE][/SIZE]

  3. #3
    gfed is offline Member
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    Default

    I remember reading that Reg Park (old school body builder) would alternate days of front squats with days of back squats. For instance on monday back squats, wednesday front squats, friday back squats, next monday front squat, ect. I have never tried alternating them personally but I do know that Reg Park was very strong in the squat so it must have been a good way to do it. Reg was also the guy who popularized the 5x5 work out so that might tell you something.

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