I've done varying things to build leg strength but, they all revolve around the back squat. When I was up at 105kg I was doing 5x5 Bill Starr style Squatting program. Just recently, I tried the Smolov 3 week Squat cycle and it helped to push my back squat up to 230kg. From Smolov I have learned that both high rep low set and low rep high set work. The key is the weight used, it needs to be heavy and hard. This is why I actually programmed a different squat routine for my athletes that rotated between 4 sets of 9, 5 sets of 5 and 10 sets of 3 with varying percents. The program actually worked pretty well and it didn't drain them like Smolov did to me.Front Squats teach comfort in the hole in my opinion. I'll agree with teo and say that my back would be the reason I lose any front squats....or more importantly my core. I round forward and feel my belly go soft. I find it a lot harder to get a deep breath and maintain tension when I have weight sitting on top of my chest. I add in Front Squats after at least a month of dedicated strength work. This is at the start of the "season" though and way before any competition is coming. After that, its maintenance and smaller "easier" strength cycles.
I just looked at the most recognizable part of your name but, I will call you Kirk from now on if you want.
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