Kettlebell +32kg Pistol programming

[Moc]

Patriots,
Can anyone point me into the direction of a program for pistols (typically with a 32kg Bell).
Purpose:
1. Want to develop more quad mass and move faster under load (rucking)
2. Prep to build up to 48kg Pistol
3. Replace back/ front squat program (no squat rack)
4. Will not wreck the legs, that's similar to a PM

History:
1. Have been doing pistol GTG starting at bodyweight built to 90# pistol over 6 months.
2. Max volume has been 5 reps per day, 32kg comfortably handled
3. 4:50 mile, 15 miles per week, rucking with 65# 2x per week
4. 5'7" 162 pounds
5. No history of leg injuries

Thanks

 

[Snowman]

I'm too lazy to look anything up (also, I'm on my phone), but there are some good beast tamer protocols out there. You could probably pull the pistol work from one of those. I don't know of any pistol/rucking specific protocols.

 

[taedoju]

Do heavy barbell squats and practice pistols with medium weigth - thats all

Also check out Beast Tamer book its crazy cheap

 

[Cattleballs]

Do heavy barbell squats and practice pistols with medium weigth - thats all

Also check out Beast Tamer book its crazy cheap

you reckon front or back squats would carry over more?

 

[taedoju]

front more, but getting strong legs, maintaining good technique with medium weight would be imo easier. I personally do GTG pistols right now, as i don't wanna spend time in the gym ( and got fairly big kettle bell collection) due to family.