Hey folks, I have some questions regarding front squat programming.
Lately with my lower body training I have Lower Body Day A, which includes beltless front squats and deficit deadlifts along with assistance work. On Lower Body Day B, I use back Squats and assistance. I typically get 48-72 hours between each day and typically do each once a week.
Right now I’m just building strength with 3 week waves in which I do my squat variation at 75% on week one, and on week three I have 80% on the bar, and week two is just the weight that is in between them. Within these loads I hit 5 sets of 3-5 reps. I make sure they’re clean and this way I don’t need to be incredibly anal about the numbers I’m hitting, and the program more or less auto regulates itself. ( Deadlifts I do 3x3-5). After three weeks I increase my “max”. Sort of a high volume 5/3/1
So when it comes to simply building pure strength in the front squat, is it reasonable to approach it with the same strategies often used in the back squat? Or does the nature of the movement make it more optimal to do things differently.
For instance, maybe instead of 5x3-5@75-80% on the front squat - would it be more effective to maybe hit something like 7x2-3? I sometimes feel like my upper back and core fatigues so fast that reps take me out FAST.
Also was thinking of ( and probably will) throw a very reasonable top set or two of front squats in along with my backsquat day. ( something like 2x3@75%.)
Anyways, sorry if this a ridiculously long and stupid post, I’m tired and of course, confused.
P.S: I can’t handle ridiculously high volume or frequency as I am a competitive thrower and can’t afford to be fried all the time.