Ground Force B — Squat, Press & Bound
The sideways day: rope priming, lateral jumps and repeat box jumps for about fifty ground contacts, then 5x5 box squat and a second, lighter 5x5 standing press. Barbell and rack; the box is optional.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Rope Jumping Ankle and calf priming, low amplitude. Two easy 30-second turns of the rope with a soft, quiet foot strike. No rope: Star Jump, 2 sets of 8. This is the item the low-amplitude track keeps when height comes off. 2 warm-up sets first — · rest — | — | — | — |
| 02 | Lateral Box Jump 25 sideways contacts. Quarter-squat dip, jump up and across, land on top with both feet quiet and the knee tracking out. Step down each rep. No box: Star Jump with a deliberate sideways push, same sets and reps. 5 × 5 · rest 1:15 | 5 | 5 | 1:15 |
| 03 | Box Jump Multiple Response 24 reactive contacts. Up and forward onto the box, drop back to the start, go again with minimal ground time — but ground time only shortens while the landing stays silent. No box: Standing Long Jump as repeat singles. 4 × 6 · rest 1:15 | 4 | 6 | 1:15 |
| 04 | Box Squat The squat pattern. Set the box so the hips finish at or just above the crease-below-parallel line you can hold with a neutral spine, then never change it. Sit under control, pause, stand. No box: Barbell Squat, same sets, reps and RPE, depth held identical week to week. 2 warm-up sets first 5 × 5 · rest 2:30 | 5 | 5 | 2:30 |
| 05 | Standing Military Press Second press exposure, run one RPE point below Day A at the same five sets of five. Same bar path, same rack pin height, same brace. This is practice volume for the pattern, not a second heavy day. 1 warm-up set first 5 × 5 · rest 2 min | 5 | 5 | 2 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Impact first, barbell second, no exception. Rope Jumping is priming, not conditioning: keep it light, stop at the set time. Land the lateral jump under control and pause — no side-to-side bouncing. NO BOX: Lateral Box Jump becomes Star Jump with an emphasised sideways push, Box Jump Multiple Response becomes Standing Long Jump as repeat singles, and Box Squat becomes Barbell Squat to a depth held identical every week. No rope: Star Jump for the priming sets. Today's press is deliberately lighter than Day A's — do not match it.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Ground Force B — Squat, Press & Bound template?
Impact first, barbell second, no exception. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Ground Force B — Squat, Press & Bound, and how long does it take?
Ground Force B — Squat, Press & Bound runs 5 movements and about 19 working sets, roughly 71 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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