Im not competing in olympic lifting but I was thinking that this would be the place to ask about how to improve the front squat as the front squat is so important in weightlifting. Also, I have always found it interesting how weightlifters train.
A little personal info: I have always lifted because I play rugby but now can no longer play due to a serious shoulder injury. I now wish to continue getting stronger because I always found it fun. I have recently been focusing my training on the front squat because I enjoy the lift, cannot back squat due to lack or external rotation, and do not care much for barbell pressing exercises as they bother my shoulders. I front squat with straps as my mobility does not allow me to use a proper rack position. The other day I hit an easy 140kg front squat at a bodyweight of 81kg.
My long term goal for the front squat is 180kg which I realize will take quite some time. A closer goal of mine is 160kg. To reach this goal, I was considering using a high frequency approach in which I would perform the front squat 4-6 days per week. Although I have decided to use a high frequency approach, I have noticed that there are various approaches to implementing a lift with a high frequency. I read about Norwegian powerlifters performing lifts with moderate volume and high frequency between 50% and 80% of 1RM. I have also read extensively about working up to a daily minimum or maximum. The other forms of high frequency I have noticed include varying volume and intensity days, as well as simply performing the lift frequently while leaving a couple reps in the tank each set. After performing the front squat I would simply perform assistance exercises for the posterior chain or the upper body.
For those of you that have experience with high frequency squatting, what has worked for you and what could you recommend regarding programming?
Any advice, experience or information is greatly appreciated!