By Level 2, you should be able to do 5-reps of bodyweight back squats with good form. This establishes a base of strength and stability to begin working on un-assisted pistols.
In Level 2 we will continue using scaled pistol squats. The primary goal of level 2 is to be able to perform controlled negatives (going down) pistols without holding on to anything with your hands. At the same time we work on single-leg stability, I suggest you also continue building you’re
- Current ability: 5 reps of back squats at your bodyweight.
- Goal: A 5-second negative pistol with a full range of motion.
- How: Perform 2 or 3 workouts a week until you can perform a 5-second negative pistol with each leg with good form.
Level 2 Pistol Squat Weekly Progression Workouts
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| Strength | Pistol Volume | Pistol Intensity | |
| BEFORE WOD | 3 X 5 Back Squat. Add 2.5 to 5 lb each time you perform this workout. If after three weeks you are unable to add weight you can then reduce by 10% and switch to a 5 x 5 rep scheme. If you are already on a linear strength program that has squats then use that instead. | Accumulate 15-25 reps per leg of negative pistols onto the box. Use as low of a box as you can. At first, you may need to use a box that is above squat parallel which means you won't be able to do full ROM. As you progress week-to-week transition to lower boxes until you can get below parallel. | Accumulate 10-20 reps per leg of negative pistols with a concentric two-leg squat. |
| AFTER WOD | Assisted Pistol Squat Negatives. 10 reps per leg. Make sure to count 3-5 seconds on the way down to make it controlled. Use as little assistance as possible. | 3 x 8 of Bulgarian split squats. | Accumulate 10-20 reps per leg of negative pistols with a concentric two-leg squat. |