Front Squat Harness Strength Cycle.

By Steve Thompson
Getstrength.com

I get asked all the time about weights lifted with the Front Squat Harness, what are good weights to be lifting at my bodyweight, what the heaviest weight shifted with the Harness etc

As sole manufactures and worldwide distributors of the Getstrength Front Squat Harness since 2001, we at Getstrength.com have seen some huge numbers lifted with this harness.
In addition, since introducing the New Generation Harness we have seen these numbers increase to a whole new level.

So we recently decided to start a record keeping board with the use of Youtube Video, we can now keep a record of all lifts done with the Harness.

Re: World Records.

After having a bit of fun setting these targets I have put together a 12 week Training Program purely based upon increasing my 1RM in the Front Squat with the Harness. Please note: a Full conditioning/foundation base has been put in prior starting this cycle.

A basic westernized Strength Cycle would look like this:

4 weeks of 8 reps
4 weeks of 5
4 weeks of 3
Record Attempt

What I have tried to do is mix a basic westernized Strength Cycle with Eastern methods (Louie Simmons)

After setting a 1RM in the Front Squat with a Harness the program template would like this:

Week 1  Monday –  Squat Option Max Effort 5 Reps
Week 2  Monday –  GM Option  Max Effort 5 Reps
Week 3  Monday –  Deadlift Option Max Effort 5 Reps
Week 4  Monday –  Squat Option Max Effort 3 Reps
Week 5  Monday –  GM Option Max Effort 3 Reps
Week 6  Monday –  Deadlift Option Max Effort 3 Reps
Week 7  Monday –  Squat Option Max Effort 5 Reps
Week 8  Monday –  GM Option Max Effort 5 Reps
Week 9  Monday –  Deadlift Option Max Effort 5 Reps
Week 10  Monday –  Straight into Front Squat re: below
Week 11  Monday –  Straight into Front Squat re: below
Week 12  Monday –  Straight into Front Squat re: below

Squat Options Straight Weight/ Bands / Chains/ Weight Releasers

Squat
Box Squat
Belt Squat
Safety Squat Bar
Cambered Bar
Suspend Chains Squat
Cambered Safety Squat Bar
Front Squat no Harness

Goodmorning Options Straight Weight/ Bands / Chains/

Goodmoring BB
Safety Squat Bar
Cambered Bar
Suspend Chains Goodmorning
Cambered Safety Squat Bar
Seated Goodmoring
Round back goodmorning

Deadlift Options Straight Weight/ Bands / Chains/

Power Cleans
Snatch Pulls
Sumo Deadlifts
Standard Deadlifts
Low Pulley Deadlifts
Trap Bar Deadlifts
Rack Deadlifts
Block Deadlifts
Band Platform Deadlifts

Max 3 option followed by

Week 1  Monday –  Front Squat with Harness 55% x 8 sets  x 2 top sets
Week 2  Monday –  Front Squat with Harness 60% x 8 sets  x 2 top sets
Week 3  Monday –  Front Squat with Harness 65% x 8 sets  x 2 top sets
Week 4  Monday –  Front Squat with Harness 70% x 8 sets  x 2 top sets
Week 5  Monday –  Front Squat with Harness 75% x 5 sets  x 2 top sets
Week 6  Monday –  Front Squat with Harness 80% x 5 sets  x 2 top sets
Week 7  Monday –  Front Squat with Harness 85% x 5 sets  x 2 top sets
Week 8  Monday –  Front Squat with Harness 90% x 5 sets  x 2 top sets
Week 9  Monday –  Front Squat with Harness 95% x 3 sets  x 2 top sets
Week 10  Monday –  Front Squat with Harness 100% x 3 sets  x 2 top sets
Week 11  Monday –  Front Squat with Harness 105% x 2-3  sets  x 1 top sets
Week 12  Monday –  Front Squat with Harness 80% x 5 sets  x 1 top sets

Complete Workout with following 

2 x Posterior Chain Movements
1 x Reverse Hyper
2 x Abs Movements

Day 2 Friday Box Squat with FS Harness (Speed Day off a parallel or below box)

Week 1 Friday – Box Squat with FS Harness 50% 10 x 2 Straight Weight
Week 2 Friday – Box Squat with FS Harness 55% 8 x 2 Straight Weight
Week 3 Friday – Box Squat with FS Harness 60% 6 x 2 Straight Weight

Week 4 Friday – Box Squat with FS Harness 50% 10 x 2 + #2 Bands
Week 5 Friday – Box Squat with FS Harness 55% 8 x 2 + #3 Bands
Week 6 Friday – Box Squat with FS Harness 60% 6 x 2 + #4 Bands

Week 7 Friday – Box Squat with FS Harness 50% 10 x 2 + Chains
Week 8 Friday – Box Squat with FS Harness 55% 8 x 2 + Chains
Week 9 Friday – Box Squat with FS Harness 60% 6 x 2 + Chains

Week 10 Friday – Box Squat with FS Harness 50% 10 x 2 + Chains + #2 Bands
Week 11 Friday – Box Squat with FS Harness 55% 8 x 2 + Chains + #3 Bands
Week 12 Friday – Box Squat with FS Harness 60% 6 x 2 + Chains + #4 Bands

Complete Workout with following 
1 x Olympic Movement
2 x Posterior Chain Movements
1 x Reverse Hyper
2 x Abs Movements