A few months ago, I wrote to you with regards to gaining strength in terms of the front squat whilst participating in rugby in-season. I am about to begin the off-season period and have 2-3 months where I can purely focus on strength work before the 2017-2018 pre-season starts in July.
Taking on board your suggestions a couple of months back, I feel I have made good progress with the following 2 workouts that you wrote:
Day 1 - 4 sets of 5 - Front Squat
(Wk 1 no pause, Wk 2 2s pause midway through eccentric phase, Wk 3 2s pause midway through concentric phase, Wk 4 2s pause midway through both eccentric and concentric phase). Increase of 5kg every 4 weeks.
Day 2 - 5 sets of 3 - Frankenstein front squat from pins set at bottom position
Whilst I think it would be wise to continue using these 2 workouts for the FS, are there any additional workouts you would suggest within the week to improve my FS numbers, efficiency and technique? I'm always looking to do more & with the luxury of not having to rugby train, perhaps I could speed up progress if I train with a smart approach.
I believe with the right recovery, I'm able to respond relatively well to a maximum of 4 sessions per week personally. My main focus is strength & I'm happy for all other areas such as conditioning, power, hypertrophy to take a back seat if necessary.
Any advice would once again be greatly appreciated.
Thanks for your work,