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Front Squat Layer Workout

For those of you doing front squat layers what does your workout look like? Doing clusters and hdl? Thanks.

Layer workout doesn’t refer to using specific methods like clusters and HDL. Layering refer to using several different methods for the same lift.

You have strength, power and density methods/loading schemes. 2-4 different layers are used in a workout.

Normally you always start with a strength layer (specifically ramping to a 1, 2 or 3RM). That turns on the nervous system. Then you add the layers best suited to your goal or to the exercise.

For front squats I really like to use a density layer… here are a few options:

a) use 80% of your max and get a total of 30 reps in as little time as possible

b) use 80% of your max and get as many total reps as possible in 8 minutes

c) use 90% and get 10 singles as fast as possible; drop down to 80% and get 10 total reps as fast as possible; drop down to 70% and get 10 total reps as fast as possible

So you would start with a max ramp, then do the density portion.

Of you could do something like this:

  1. Paused front squat ramp ( ramp to a paused 1RM… pause for 2-3 sec. at the bottom)

  2. Front squat ramp (continue ramping to your max done without a pause)

  3. Density work (one of the examples above)

Last night I hit Front Squat Layers, on the fourth week of the Accumulation Phase. So nice, DMS today after 4 weeks of front squat days is a good sign. Love those 50% Max Pump sets.

I always like to give a good 1001 count at the bottom of my lifts regardless. Unless doing something like HP Programing.

Thanks. I’m going to give option b a try here tonight.

Using the Death by Layer :slight_smile:

Really find out alot about yourself during that session.

@giveitsomeVolume:

And people say strength training isn’t a form of high intensity cardio. LOL

High Pulls and Front Squats forever.

[quote]brandon76 wrote:
@giveitsomeVolume:

And people say strength training isn’t a form of high intensity cardio. LOL

High Pulls and Front Squats forever. [/quote]

Try this for high pulls from the hang (or blocks)

90% for 3 minutes, 80% for 3 minutes, 85% for 3 minutes, 80% for 3 minutes

The goal is to get as many total reps as possible in the 12 minutes. You can rest as much and as often as you want, but each workout you have to beat your rep total.

[quote]Christian Thibaudeau wrote:

[quote]brandon76 wrote:
@giveitsomeVolume:

And people say strength training isn’t a form of high intensity cardio. LOL

High Pulls and Front Squats forever. [/quote]

Try this for high pulls from the hang (or blocks)

90% for 3 minutes, 80% for 3 minutes, 85% for 3 minutes, 80% for 3 minutes

The goal is to get as many total reps as possible in the 12 minutes. You can rest as much and as often as you want, but each workout you have to beat your rep total.[/quote]

Still ramp to 1RM first right ?

Wondering if volume is the key to SGHP rather than “death by”; which seems to work on everything else.

[quote]Voluminous wrote:

[quote]Christian Thibaudeau wrote:

[quote]brandon76 wrote:
@giveitsomeVolume:

And people say strength training isn’t a form of high intensity cardio. LOL

High Pulls and Front Squats forever. [/quote]

Try this for high pulls from the hang (or blocks)

90% for 3 minutes, 80% for 3 minutes, 85% for 3 minutes, 80% for 3 minutes

The goal is to get as many total reps as possible in the 12 minutes. You can rest as much and as often as you want, but each workout you have to beat your rep total.[/quote]

Yes, you need to ramp to know what weight to use (90, 85, 80% of the ramp)

Still ramp to 1RM first right ?

Wondering if volume is the key to SGHP rather than “death by”; which seems to work on everything else.

[/quote]