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!
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.
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?