In this training session, the focus is on one single powerful exercise: Zercher squats.

This single movement targets your legs while engaging your entire upper body, which is the perfect for wrestling, grappling and fighting.

Forget traditional barbell squats, with bar on your back. I haven't done them in decades.

Instead, Zercher squats, along with Zercher lunges and Zercher deadlifts, offer the best movements to build fight-ready strength.

I will outline 2 different training routines options you can do implementing Zercher Squats.

• Option 1: Zercher Squats Only
• Option 2: Zercher Squats and Jump Squats Superset

Video: Option 1 - Zercher Squats Only

Option 1: Zercher Squat Only

Here's how to structure your Zercher squat training session.

Five Sets Total:

• First Set: Aim for 10–12 reps.
• Additional Sets: Drop by 1–2 reps each set (e.g., 8–10 reps for the second set, 6–8 for the third, etc.).
• Rest 2–3 minutes between sets.

Weight Selection:

• Use a weight equal to your body weight as a baseline. If you can more, do more.
• For progressive overload, add a few pounds to increase the weight as you progress through sets. Alternatively, you can reduce the weight if needed.

Video: Option 2 - Zercher Squats and Jump Squats Superset

Option 2: Zercher Squats and Jump Squats Superset

In this workout option you'll focus on strength and endurance.

Start with Zercher squats using a weight that matches or exceeds your body weight.

Aim for 10 reps on your first set. The weight should be challenging and you should struggle to hit 10 reps. If you can do more, increase the weight. If you can't reach 10, lower it.

Immediately after completing 10 Zercher squats, move into jump squats for 5 to 10 reps. Jump squats will exhaust your legs while stressing and building your endurance.

After the superset, rest for 2 to 3 minutes, then repeat for a total of five sets.

For the Zercher squats, follow this rep scheme across the five sets:

• Set 1: 10 reps
• Set 2: 8 reps
• Set 3: 7 reps
• Set 4: 5 reps
• Set 5: 5 reps

For jump squats, maintain 5 to 10 reps for every set.

This superset combines Zercher squats to build leg strength with jump squats to enhance leg endurance, making it a powerful addition to your training routine.

Why Zercher Squats?

Zercher squats not only build leg strength but also engage your upper body, building functional full body strength for grappling and wrestling. This makes them a superior exercise for fighting.

Level Up with Fight Ready Fitness

Ready to take your training further? Check out "Fight Ready Fitness", a program designed to build your strength, cardio and endurance. It includes solo routines targeting your upper body, lower body and full body, along with challenges to test your fight-ready ability. Grab "Fight Ready Fitness" today and start building the strength and endurance you need for fighting.