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Super Squat Strength Plan

$39.00

• 5 Week, 5 Day/Week Strength Focused Training Plan which deploys MTI’s version of Dr. Strossel’s “Super Squat” strength progression methodology.
• Strength work focused on three classic barbell exercises: Back Squat, Bench Press, Power Clean
• Super Squat progression is one of our most effective ever, and has been deployed with SOF personnel, professional mountain athletes and high school athletes.
– This plan is one of the 185+ plans which comes with an Athlete’s Subscription.

Product Description

This 5 week, 5 day/week strength-focused training program deploys MTI’s “Super Squat” strength progression methodology.

MTI’s Super Squat progression is based on Dr. Strossel’s famous book, but with our significant lab rat-proven modifications.

This training plan specifically focuses on three classic strength training exercises: Back Squat, Bench Press, and Power Clean.

You’ll train these exercises 3x days a week, Monday, Wednesday and Friday.

On Tuesday’s you’ll train short-intense work capacity and chassis integrity, and on Thursdays you’ll take an easy run.

Week 5 in the plan is a re-assessment and deload week.

Here is the Weekly Schedule:

  • Monday: Super Squat Stength (Back Squat, Bench, Power Clean)
  • Tuesday: Work Capacity (300m Shuttle’s) and Chassis Integrity
  • Wednesday: Super Squat Strength (Back Squat, Bench, Power Clean)
  • Thursday: Endurance (Unloaded Run)
  • Friday: Super Squat Strength (Back Squat, Bench, Power Clean)

The Super Squat strength progression uses percentages based off your 1-Rep Max, and the completion of 1 Round of 20x reps of the Back Squat and Bench Press. The round will be completed without racking the bar, and with 2-3 big breaths between each rep. This should take you around 3-4 minutes of time beneath the barbell. It’s brutal!

1 Round
20x Bench Press @ 50% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

Make sure you have a spotter or safety bars for the Back Squat and Bench Press.

Check out the video below of pro freekskier Forrest Jillson  working through a Super Squat round.

COMMON QUESTIONS

Who is this plan appropriate for?
Anyone who wants to dedicate 5 weeks to building strength. We’ve deployed MTI’s Super Squat methodology programming with tactical athletes, professional mountain athletes, office workers and high school sports teams. It’s awesome strength programming!

How Long should the strength sessions (Mon, Wed, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3, you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.

What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?
For Bench Press and Back Squat, Do this:

Set of 5 Reps, …. add weight
Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Bench Press:

Round   Reps   Load
1           5          135#
2           3          165#
3           1          195#
4           1          225#
5           1          235#
6           1          245#
7           1          250# …. 1RM

How long should it take to work up to my 1RM?
Around 10 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next round.

What does “4/8x” mean? How about “15/25#”?
First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What Equipment is Required?
Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?
On our “Exercises” page HERE

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

What about nutrition?
See our Nutritional Guidelines HERE.

What if I have more questions?
Contact: rob@mtntactical.com

Questions? Email coach@mtntactical.com

Required Equipment


  • Fully equipped functional fitness gym with barbells, racks, bench for bench press.

Sample Session

SESSION 1

Obj: Strength

Training:

(1) Work up to 1RM Back Squat

Record 1RM

(2) 1 Round

  • 20x Back Squat @ 65% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) Work up to 1RM Bench Press

Record 1RM

(4) 1 Round

  • 20x Bench Press @ 50% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(5) 9 Rounds

  • 2x Power Clean - increase load each round until 2x is hard, but doable

  • Hip Flexor Stretch


Record final load

Comments:

Parts (2) and (4) aren’t fun. Expect shaking legs and arms near the end of the 20 reps. Embrace the suck and suffer through. Have a spot, if possible. If not, have safety bars ready and set.

Today’s session may run a little long - up to 70 minutes.

*************
SESSION 2 


Obj: Work Cap

Warm up:

4 Rounds

  • 5x Push ups

  • 5x Burpees

  • 6x 40ft Shuttle

  • Instep Stretch


Training: 

(1) 4 Rounds

  • 300m Shuttle every 2:30


(2) 15 Minute Grind

  • 5x Turkish Get Up @ 25/35# - Switch Arms Each Round

  • 10x Standing Slashers @ 16/20#

  • 45 Second 1-Arm Farmers Carry @ 45/55#

  • 15/15 Standing Founder


************
SESSION 3


Obj: Strength

Warm Up:

3 Rounds

  • 6x Back Squat @ 40/50/60% 1RM

  • 3x Scotty Bobs @ 25#

  • 6x Sit Ups

  • Instep Stretch

  • 3x Shoulder Dislocate


Training:

(1) 1 Round

  • 20x Back Squat @ 65% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(2) 1 Round

  • 20x Bench Press @ 50% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) 9 Rounds

  • 2x Power Clean - See loading below

  • Hip Flexor Stretch between reps


By Round 4, be at 10# less than Session 1’s Finishing Load and use that same load “across” rounds 4-9.

So If you finished @ 100# on Session 1, today use 90# for rounds 4-9.

**************
SESSION 4


Obj: Endurance

(1) 3 Mile run at Easy Pace

(2) Foam Roll Legs, Low Back

*************
SESSION 5


Obj: Strength

Warm Up:

3 Rounds

  • 6x Back Squat @ 40/50/60% 1RM

  • 3x Scotty Bobs @ 25#

  • 6x Sit Ups

  • Instep Stretch

  • 3x Shoulder Dislocate


Training:

(1) 1 Round

  • 20x Back Squat @ 70% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(2) 1 Round

  • 20x Bench Press @ 55% 1RM.


Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

(3) 9 Rounds

  • 2x Power Clean - See loading below

  • Hip Flexor Stretch between reps


By Round 4, be at 10# less than Session 1’s Finishing Load and use that same load “across” rounds 4-9.

So If you finished @ 100# on Session 1, today use 90# for rounds 4-9.