I put together this programming for people who Cross-train 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 it’s Olympic or other barbell work other than squatting, then do both that movement plus #SQUATLIFE. Test yourself each week against your old maxes. I found that Dead-lifting 2x per week also helped on Mondays & 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 3 Count Pause ; No Belt
*20 reps with bar, then 10,5,3,1,1,1 rep
Day 02
Tuesday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*Work to a 1 Rep Max with Pause ; Use Belt
*20 reps with bar, then 10,5,3,1,1,1 reps
Day 03
Wednesday
SQUAT VARIATION
SQUAT VARIATION
OVERHEAD SQUAT
*Work to a 1 Rep Max ; With Belt
*20 reps with bar, then 20,3,3,3,1,1,1 reps
Day 04
Thursday
SQUAT VARIATION
SQUAT VARIATION
FRONT SQUAT
*Work to a 5 Rep Max ; With Belt
*20 reps with bar, then 10,5,5,5,5
Day 05
Friday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*Work up to a 1 Rep Max with a 10 second Pause
*20 reps with bar, then 1,1,1,1,1,1 rep
Day 06
Saturday
SQUAT VARIATION
SQUAT VARIATION
*For Max Reps ; Use Belt
*225 / 275 /315 /365 (scale as needed)
Day 07
Sunday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*6 sets of 2 reps at 70%