Squat Specialization - 12 Week Program

You Don't Know Squat About Squat

The squat is the true strength athlete's preferred lift. Sure, the deadlift is sexier. Most people can make pretty rapid progress on their deadlift. It is not uncommon to go from a 405lb deadlift to a 500lb deadlift in a year. It's fast, its fun and it looks good on Instagram (aka the true measure of any lift). The bench press is the international bro measuring tool of manliness. Get two men together and inevitably they will train chest. It's science. And you can't argue with science.

But what about the squat? If it doesn't come naturally to you, it's a pain to increase. While for most the deadlift will increase pretty quickly, a lot of individuals get stuck around the 315lb mark on the squat. And stall hard. This can be frustrating. It is also why the squat becomes the true strength athlete's preferred lift to measure proficiency. Because if you've learned how to squat and get better, you've learned how to lift.

Now, I might have my bias. You see, I did not start off a good squatter. Within 2 years of serious strength training, I was deadlifting well over 500lb and benching 315lb. But my squat? I was lucky if I could do 365lb on most days. It felt awkward. Uncomfortable. And like I was never making progress. It remained like this for years. I spent years struggling to increase my squat until I learned more about programming.

And then it finally happened. 405lb. Then 455lb. Then 475lb. And finally..500lb. It might not be a huge accomplishment to some but to me, someone who took longer to catch onto squats, it was a huge victory.

This program before you represents the combined knowledge of myself and Michael Farr, someone who has damn near squatted 600lb (589lb to be exact). There are no gimmicks. Nothing fancy. Just proven programming we've used on ourselves and more importantly, our clients. The program favours more frequency and specificity. You'll likely be squatting more frequently than you have in times past but the total work done in each session will be roughly around what you are used to. We believe in sticking to the fundamentals. You will not be doing 20 squat variations.

Instead you will be getting comfortable doing singles with heavier loads, squatting frequently but leaving reps in the tank, and doing accessories we feel have the best carryover to the squat. After all, the goal of this program is to make you squat more. This is exactly what we intend to do.

This program will also program your deadlift, as we like to control as many variables as possible. Upper body programming is not included as this is a squat specific program. It is meant to be run alongside any other program you like (just substitute the lower body training for what we have here). The program is flexible and is repeatable.

If you have been struggling to increase your squat, have tried most of the advice you've seen online, and want to try a proven, effective system, get our new squat specific program. But be warned; after you run the program you're legs might increase in size and you'll struggle to find jeans that fit. Welcome to the #Peachboi life.

Your glutes are in safe hands,

Omar

What's Included?

• Full 12-week program in 2 forms:
  • Editable excel file with program so you can add in your numbers like a journal
  • PDF version of the program
  • 3 days a week of programming
• Access to instructional video library demonstrating proper form for the Squat and how to do all accessory movements.
• Onboarding welcome video to get you started in the right direction and explain the program more in depth.