New Squat Cycle Activated!

March 31 - May 11

Here's an outline of our 6-week squat strength training program, running from March 31st to May 11th, 2025, using a Volume-Speed-Intensity (V-S-I) system.

Key points:

• Goal: Increase Back Squat strength.

• V-S-I System:

  • Volume: High volume, lower intensity (55-75%), focusing on endurance and range of motion. Includes Front and Back Squats.

  • Speed/Unilateral:

    • Speed: Low intensity (20-40%), fast execution, focusing on rate of force development.

    • Unilateral: Dumbbell/Kettlebell work, focusing on balance and addressing imbalances.

  • Intensity: High intensity (85%+), low volume (<15 reps), progressive overload, exclusively Back Squats.

• Testing: 1 Rep Max Back Squat will be used for testing (Starting with a baseline test on Monday March 31).

• Context: This is the first of three strength cycles we will tackle this year (Squat, Press, Pull), with transition weeks in between.

• Metcons: Varied, but programmed to minimize squatting between squat sessions, and especially before intensity days. More machine use.

• Accessories: Core work and exercises complementing squat sessions.

• Athletes:

  • Aim to hit 2 squat sessions per week, including weekly intensity sessions.

  • Intensity sessions can be done as accessory work if missed.

  • Beginners should prioritize movement quality with gradual load increases.

• Sunday Workouts: Aerobic focus, low-impact, machine-based active recovery.

If you're interested to know more about this cycle and it's various parts, read on:

Volume

The volume sessions are lower intensity higher volume sessions that are designed to increase our endurance on the squat movement pattern and help us gain capacity in the range of motion. This is the base of the pyramid and the wider it is, the more stable the top will be. Gaining endurance and practice in this movement pattern will help us have more consistent and higher quality intensity sessions. 

    •    Loads between 55-75%

    •    Vary between the front and the back squat

    •    Mainly Back Squat sessions

Speed / Unilateral

The Speed sessions are actually going to be split into 2 types of sessions, speed focus or unilateral focus. Both have the goal or increase exposure to the squat movement pattern. The speed sessions are designed to increase the rate of force development. This means the ability for the athletes to generate force quickly. The unilateral squat sessions are focused on increasing unilateral strength, improving balance and addressing possible strength imbalances between the legs. 

Speed:

- Low intensities (20-40%)

- Mixed between the front and back squat. 

- Fast execution 

- Moderate Volume (20-30 total reps)

Unilateral: 

- Open Chain loads (Dumbbells, Kettlebells, etc)

- Varied set-ups

- Moderate Volume (20-30 total reps)

Intensity

The intensity sessions are the very heavy sessions. These will be combined with light and shorter metcons. Workouts before these sessions will be lower impact and upper body dominant. 

    •    Loads above 85%

    •    We will be doing all of the intensity sessions as Back Squats

    •    Total volume below 15 reps

    •    Linear throughout the phase (loads progressively increase over the course of the 6 weeks)

Tests:

1 Rep Max Back Squat

Sunday Workouts

For the duration of the squat strength cycle our Sunday workouts will be aerobic based using machines and lower impact movement. The goal here is to make sure there is no conflict with the workouts for the following week. Intensity will be low and can be used as active recovery.