I put together this programming for people who crossTRAIN at a box but would like to implement the #SQUATLIFE Plan.
Go to your box 20 minutes early, & follow these variations for 4 weeks. If the box programs something squat related, just do what they are doing. If its barbell related do both. Test yourself each week against your old maxes. I found that deadlifting 2x per week also helped on Monday’s & Thursday’s, but that all depends on the box programming.
Day 01
Monday
SQUAT VARIATION
SQUAT VARIATION
FRONT SQUAT
*Work to a 1 Rep Max with a Pause ; No Belt
*20 reps with the bar, then 10,5,3,1,1,1 reps
Day 02
Tuesday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*Work to a 1 Rep Max with a Pause ; No Belt
*20 reps with bar only, then 10,5,3,1,1,1 reps
Day 03
Wednesday
SQUAT VARIATION
SQUAT VARIATION
OVERHEAD SQUAT
*Work to a 1 Rep Max with a Pause ; No Belt
*20 reps with bar only, then 3,3,3,1,1,1 reps
Day 04
Thursday
SQUAT VARIATION
SQUAT VARIATION
FRONT SQUAT
*Work to a 1 Rep Max ; With Belt
*20 reps with just bar, then 10,3,3,1,1,1 reps
Day 05
Friday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*Work to a 1 Rep Max ; With Belt
*20 reps with bar only, then 3,3,3,1,1,1 reps
Day 06
Saturday
SQUAT VARIATION
SQUAT VARIATION
FRONT SQUAT
*Work to a 1 Rep Max with a 5 Count Pause ; No Belt
*1,1,1,1,1,1 rep
Day 07
Sunday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*6 sets of 2 reps at 70% ; Use Belt