Alright everyone, there has been enough interest in the Burgener squat cycle that we are pulling the trigger.  They will be integrated into normal classes over the course of 12 weeks.

Starting on Monday, June 30th we will begin Coach Mike Burgener’s 12 week Back and Front Squat Strength Program. The program consists of two days per week of squat strength. Back Squats on Mondays, Front Squats on Thursdays. Between now and Monday June 30th we ask that everyone take a few extra minutes to determine your one rep max (1RM) in both the Back Squat and the Front Squat. This does not have to be done on the same day. In fact we encourage you to find these maxes on separate days if possible. Finding a 1RM Back and Front Squat will be programmed into the current 3 week cycle (6/9 – 6/28). If you don’t make it on those days please take time to find those numbers for those lifts. It is imperative we have them so you get the correct loading and stimulus from the cycle. Once you have found your one rep max for each lift please print your name as well as your one rep max weights on the sheet on the whiteboard. This will allow us to build a worksheet that will show you exactly what weight to be lifting each day of the program. If you have any questions please feel free to talk to Cory, Murph or Josh W.

Lets get squatting!!!

Mike’s Gym is a Regional Training Center for USA Weightlifting, as well as a KnightsPTR gym affiliate. Coach Burgener has over 40 years of experience primarily as a strength coach for USA Olympic Weightlifting. You may recognize his name, as we have used the “Burgener warm-up” with pvc prior to workouts envolving the snatch. You can see more about him and his program at

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