6 Week Strength Program for Pistol Squats

$29.99 $16.99

This is an accessory program to help you with your pistols- it will be three days per week for six weeks.

In an ideal setting you rest between days (i.e. don’t do two days back to back). You are expected to move quickly through the exercises while still moving well, and each day should take you no more than 30 to 40 minutes from start to finish. It is designed for you to be able to perform your normal workout routines in addition to the accessory work.

The program is designed for each exercise to be built on each other.

You will want to do the exercises before class or before your regularly scheduled training, and we ask that you do the exercises in the order they are programmed to ensure you get the most from the program.

Each exercise has a rep scheme. Choose the weights accordingly so that you can hit the reps each time. If it’s too easy, choose heavier weight. Too hard, choose less weight or make modifications.

You will be performing a range of exercises that increase unilateral leg stability while improving balance, hip and quad strength, and addressing ankle flexibility.

Some of the exercises you will be performing are:

  • Bulgarian Split Squats
  • Walking Lunges
  • L-Sits
  • PLanks

This program is designed to build a strong leg, hip region, and core. It’s not going to be an easy program, but it will get you the results you want.



This program is designed to help athletes get or improve their single leg squat- also known as pistols. Not only will you become better at your pistols this program will improve your hip strength, core, and quad strength.

While it is in fact designed to be accessory, training the muscles necessary to perform pistols for repetitions means we are training leg muscles repetitively. We are building the leg and core as a unit, so don’t be surprised if your hip flexors get sore. I spend some time specifically mentioning managing mobility and recovery, but it bears repeating- get on the lacrosse ball, floss your hips, roll them out, perform couch stretch and pigeon every day you are in the gym!

Get stronger legs.

Address instabilities and imbalances.

These exercises will transfer over into every lift that you perform in the gym.



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