The Squat Program: Training by Thomas D'Arcy-Smith in TrainHeroic

The Squat Program

TDS Training

CrossFit, Olympic Lifting, Strength & Conditioning, Functional Training
Coach
Thomas D'Arcy-Smith

Everyone wants a big squat! This is 8 week program will guide you to a PB, all you need to do is get to work!

You can run this program for any style of squat, whether that be a high bar or low bar, split squat, front squat, zercher or hand supported squat, you can make squatting gains on this program!

Complete with accessory exercises for squatting, this program leaves no stone unturned when it comes to helping you squat!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Squat Rack
Recommended
Dumbbells // Resistance Bands
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Squat of Choice

4 x 10 @ 65 %

B1

Bulgarian Split Squat

4 x 6

B2

Banded Hamstring Curl

3 x 12

C1

Side Plank

3 x 0:40

C2

Hip Airplane

3 x 6

Thursday
Week 1 Day 5

A

Squat of Choice

5 x 8 @ 70 %

B

Narrow Stance Heel Elevated Goblet Squat

3 x 10

C1

Band Walks

4 x 15

C2

Hanging Knee Raise

4 x 8

Coach
coach-avatar Thomas D'Arcy-Smith

Tom is a strength and conditioning specialist for strength and fitness sports with over 5 years experience working with Weightlifters, CrossFitters and Tactical fitness athletes.

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start squatting bigger now!

Simple and complete, this program covers all bases when it comes to squats.

Get The Squat Program
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The Squat Program