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
BACK SQUAT
*Work to a 1 Rep Max with 3 Count Pause ; With Belt
*20 reps with bar, then 10, 5, 3, 1, 1, 1 reps
Day 02
Tuesday
SQUAT VARIATION
SQUAT VARIATION
FRONT 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 a Pause ; With Belt
*20 reps with bar, then 3, 3, 3, 1, 1, 1 reps
Day 04
Thursday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*Work to a 3 Rep Max with 1 Second Pause on All reps ; Use Belt
*20 reps with bar, then 10,5,5,5,5,5,3 reps
Day 05
Friday
SQUAT VARIATION
SQUAT VARIATION
FRONT SQUAT
*Work to a 1 Rep Max with 10 Second Pause
*20 reps with bar, then 1,1,1,1,1,1 rep
Day 06
Saturday
SQUAT VARIATION
SQUAT VARIATION
BACK SQUAT
*Max Reps with one of the following: 225, 275, 315 or 365 lbs. (Scale based on Skill Level)
*Use Belt ; Warmup and Pick a Weight
Day 07
Sunday
SQUAT VARIATION
SQUAT VARIATION
FRONT SQUAT
*6 sets of 2 reps at 70% (Quick Pauses on Each rep)