Advanced Eze Front Squat Program! Total Squat Program!

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Advanced Eze Front Squat Program

Last time, I simply wrote about the Day 2 Front Squat with the massive pauses. A lot of people asked me what to do on the other days, so this time I have given you all the entire program. In case you didn’t read the original article, click on the link below to get that one:

Original Eze Front Squat Program

The original Eze Front Squat Program was designed to get my athlete, Eze, some acceptable leg strength. Before the program, he was literally the weakest guy on my team. When he completed the program, he was one of the best weightlifters on my team. It was an amazing transformation! If you are wanting to give your legs a boost, this is the program.

This is the last two weeks to join the Mash Mafia Online Team. We will be adding Coach Don McCauley, Senior National Level V Coach, to the team. I am doing this to make our Online Team the best of the best out there. Everyone that is on the team now, will get the added benefit. He will be programming, skyping, and analyzing videos. Imagine that, you guys are going to have a coach that has coached athletes all the way to the Olympics. You won’t get that anywhere else. Don will join the team by the end of the year. Get on board now! Click on the link below to find out more:

Mash Mafia Online Team

Week 1

Day 1
Back Squat with 2 sec pause in bottom 10RM, then -5&-10% for 10

Day 2
Front Squat Paused 7 sec in bottom & 15 sec at top 1RM, then -20% for 3×3 same pauses

Day 3
Front Squats with 20-50lbs of chains Paused 3 sec in bottom 5RM, then -5&-10% for 5

Week 2

Day 1
Back Squat with 1 sec pause in bottom 10RM, then -5&-10% for 10

Day 2
Front Squat Paused 6 sec in bottom & 14 sec at top 1RM, then -20% for 3×3 same pauses

Day 3
Front Squats with 20-50lbs of chains Paused 2 sec in bottom 5RM, then -5&-10% for 5

Week 3

Day 1
Back Squats 10RM, then -5&-10% for 10

Day 2
Front Squat Paused 5 sec in bottom & 12 sec at top 1RM, then -20% for 3×3 same pauses

Day 3
Front Squats with 20-50lbs of chains Paused 1 sec in bottom 5RM, then -5&-10% for 5

Week 4

Day 1
Back Squats 2 sec pause in bottom 5RM, then -5&-10% for 5

Day 2
Front Squat Paused 4 sec in bottom & 11 sec at top 1RM, then -20% for 3×3 same pauses

Day 3
Front Squats with 20-50lbs of chains Paused 3 sec in bottom 3RM, then -5&-10% for 3

Week 5

Day 1
Back Squats 1 sec pause in bottom 5RM, then -5&-10% for 5

Day 2
Front Squat Paused 3 sec in bottom & 10 sec at top 1RM, then -20% for 3×3 same pauses

Day 3
Front Squats with 20-50lbs of chains Paused 2 sec in bottom 3RM, then -5&-10% for 3

Week 6

Day 1
Back Squats 5RM, then -5&-10% for 5

Day 2
Front Squat Paused 3 sec in bottom & 10 sec at top 1RM, then -20% for 3×2 same pauses

Day 3
Front Squats with 20-50lbs of chains Paused 1 sec in bottom 3RM, then -5&-10% for 3

Week 7

Day 1
Back Squats 5RM, then -5&-10% for 5

Day 2
Front Squat Paused 2 sec in bottom & 8 sec at top 1RM, then -20% for 3×2 same pauses

Day 3
Front Squats with 20-50lbs of chains 3RM, then -5&-10% for 3

Week 8

Day 1
Back Squats 3RM, then -5&-10% for 3

Day 2
Front Squat Paused 1 sec in bottom & 6 sec at top 1RM, then -20% for 3×3 same pauses

Day 3
Front Squats with 20-50lbs of chains 1RM, then -20% for 3×3

Week 9

Day 1
Back Squats 3RM, then -5&-10% for 3

Day 2
Front Squat Paused 1 sec in bottom & 6 sec at top 1RM, then -20% for 3 same pauses

Day 3
Front Squats 1RM, then -20% for 3×3

The goals of the program are:

• Increase the 1RM Front Squat
• Increase stabilization
• Increase overall squatting power

Here are a few things to consider:
• The chains are a range. If you are Front Squatting below 300 lbs stay on the lower end. If you are Front Squatting closer to 400lbs, go to the higher end.
• We are dropping the time for the pauses a little sooner this time, to increase the intensity.
• Drop the volume on the main lifts during this cycle and keep the percentages around 80% or less.
• Focus on technique, movement, and timing in the Snatch and Clean & Jerk during this phase

​Next year Adee Zukier, Hayden Bowe, and I are teaming up for my Learn 2 Lift Seminars. We are adding the “Eat What You Want” aspect, so the seminar is more of a complete package of Barbell and Nutrition awesomeness.

For any questions regarding Learn 2 Lift/Eat What You Want Seminars, email me at:

Travis.Mash@MashElite.com

We are hosting a Holiday Meet December 20th at the Mash Mafia Compound. Come hangout with the Mash Mafia Crew, some MDUSA Stars, Coach Mash, slam some bars, and of course KILL Some PRs! Click on the link to find out more:

December 20th Meet at the Mash Mafia Compound

We are hosting a New Year Learn 2 Lift Seminar at the Compound as well! January 10th and 11th come out and hang with Coach Mash and the Mash Mafia. Weightlifting Day 1 and Powerlifting Day 2. Come to one or both days just click on the link to find out more:

New Year Learn 2 Lift at the Mash Mafia Compound

To check out one of the Online Teams, click on one of the following on links:

Eat What You Want! Lift What You Want!

Online Coaching and Mentoring with Coach Mash

Mash Mafia Online Team

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