In level 3 our goal is to get your first pistol squat. By this point, you should be able to perform 5 reps of barbell bodyweight back squats and can perform a 5-second negative pistol with each leg. With those pre-requisites, you shouldn’t be too far off from getting your first Cross-Training Pistol Squat.
- Current ability: A 5-second negative pistol with a full range of motion.
- Goal: 1 full range of motion and controlled pistol squat for each leg.
- How: 2-3 workouts a week.
Level 3 Pistol Squat Weekly Progression Workouts
| WHEN | DAY 1 | DAY 2 | DAY 3 |
|---|---|---|---|
| Strength | Pistol Volume | Pistol practice | |
| 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 without a box using a two-legged concentric squat on your way up. | Here you'll make attempts at getting your first pistols. To do this, simply start performing a negative pistol like you practiced in level 1/2 and go as low as you can where you can come back up again. At first, you won't be able to go full ROM but the goal is to incrementally go as low as possible. Spend 10-15 minutes alternating legs and practicing. |
| AFTER WOD | Accumulate 15-25 reps per leg of negative pistols without a box using a two-legged concentric squat on your way up. | 3 x 8 to 12 of Bulgarian split squats. Feel free to hold dumbbells if bodyweight is too easy. |