With our Coach Like the Pros experience, you can access 25+ program templates inside the CoachRx Programs Index. And we’ve just added a new 13-week template: Squat & Vertical Push Structural Balance Cycle. 

Squat & Vertical Push Structural Balance Program Breakdown

This 4-days a week upper/lower split biases the squat and vertical push patterns to address structural imbalances. It includes 8 weeks of accumulation and 4 weeks of intensification, ending with an insight week to retest strength assessments for the lunge, squat, and push patterns.

Short-Term Plans:

• Accumulation (8 Weeks) 

• Intensification (4 Weeks) 

• Insight Week - Retest/deload (1 Week)

Daily Plan

• Monday: Squat, lunge, bend, squat, core 

• Tuesday: Push, push, pull, push, pull 

• Thursday: Squat, lunge, bend, squat, core 

• Friday: Push, push, pull, push, pull
  

Who is Squat & Vertical Push Structural Balance Cycle For?

Training Age = Advanced

This 13-week program is designed for an advanced client who does well with a relatively higher volume approach to building strength. It is designed to bias the squat and vertical pushing patterns, based on structural balance tests of those patterns. 

It is specifically designed with the following priorities in mind:
Strengthening the Back Squat 1RM (squat pattern)
Strengthening the Rear Foot Elevated Split Squat 8RM (lunge pattern)
Strengthening the Strict Press 1RM & Seated DB OH Press 6RM (vertical push pattern)

It includes the following number of sets per pattern, a reflection of the priorities in the design:
Pull: 12 
Push: 20 
Squat: 12-14 
Bend: 4-6 
Lunge: 6-8 
Core: 4-6

Access the Program

With Coach Like the Pros, not only will you be able to explore and assign 20+ programs, including this e, for yourself, you’ll also get to test out the CoachRx systems that make for a plug-and-play program design experience.

Ready to coach like the pros? 

Sign up, start your commitment-free trial of the best fitness coaching software and gain access to the programs index today!