GET YOUR FIRST PISTOL SQUAT

Finally, a focused program to build your strength and mobility to get your first pistol squat

Get your first pistol squat in just 3 sessions a week! This Train Your Weakness FOCUSED programming will have you doing pistol squats in just 6 weeks.

Add-On Progression Programming

Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, three a week, for 6 weeks to see results with your pistol squat.

Coach's Notes Included

Each session will have your coach's insights about why you are doing the movement, recovery notes, and more - so you can be sure each step of the way.

Created By The Best

Every single Train Your Weakness program is forged out of many years of elite CrossFit® experience.

Training Delivered Via TrainHeroic App

Get your Train Your Weakness programming from the best in tech - TrainHeroic. Track PR's, record notes, reps, weights, chat with your team, and more!

Get Your First Pistol Squat In Just 6 Weeks! Start Today

Sample Programming - Week 1 / Session 1

Prep (8 min):
3 rounds:
10 air squats – slow and controlled
10 feet together air squat – slow and controlled
10 fire hydrants (5 each side)
20 seconds Lizard stretch each side

Strength 1 (6 min):
3 sets of 20 lifts of Stalder leg lifts
Rest 45 seconds between sets.

Beginner, start with legs in pike (or perform a single leg lift).
Advanced, start with legs in straddle

Specific 1 (8 min):
Pistol hole hold
3 sets of 15-20 seconds on
45-40 seconds off for each leg

Strength 2 (8 min):
3 sets of 12 each leg barbell or dumbbell reverse stationary lunge
No rest between legs
After each set rest 2 minutes

Other Perks You'll Get With TYW Programming

Video Training/Feedback

Struggling with a movement or just want feedback? Send an email to support@trainyourweakness.com with your video and our team will provide feedback ASAP!