Simply Strong Squats

Simply Strong Nutrition

Weightlifting
Coach
Adrianne Haider

Improve your squat form, mobility, AND strength with this 13 week program. With 3 workouts per week at 45 minutes each, you'll see drastic improvements in your back squat, front squat, and even your Olympic lifts.

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Effective
Gain strength, speed, control and stability
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Efficient
Complete your daily workout in 45 minutes or less
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Essential
Strength training is essential for every aspect of your training and daily life
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Keep everything in one place through the TrainHerioc App!
Equipment
Required
Barbell // Dumbbells // Weights
Recommended
Bands
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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

A

Back Squat

1 x 10 @ MAX %

B

Back Squat

2 x 10 @ 90 %

C

Bulgarian Split Squat

3 x 10

D

Med Ball Sit Up

3 x 15

Tuesday
Week 1 Day 3

A

Paused Front Squat

1 x 5

B

Front Squat

2 x 5 @ 90 %

C

DB Jump Lunge

3 x 10

D

Reverse weighted plank

4 x 1:00

Thursday
Week 1 Day 5

A

Pause Back Squat

1 x 1 @ MAX %

B

Back Squat

3 x 3 @ 90 %

C

KB 1 leg RDL

3 x 10

D

Hollow Hold

1 x 2:00

Friday
Week 1 Day 6

A

Cardio

1 x 45:00

Coach
coach-avatar Adrianne Haider

National and international level weightlifter, CrossFit and weightlifting certified coach, and Olympic lifting guru.. Adrianne has 8+ years of experience working with athletes of all levels. She's learned from her own training and coaches to give you an all encompassing squat program that's easy to follow and will give you incredible results.

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Squat Strong

Effective programming with just 45 minutes per session!

Get Simply Strong Squats
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FAQs
Who is this program for?
ANY athlete. This program will help improve the strength, stability, control and mobility required for any sport
Can I still do my CrossFit programming?
YES! This program can be supplemental to your current training. If your CrossFit class has squats in the strength portion, do the squat program instead. Be aware of doing too much squatting in the conditioning because this may cause fatigue for upcoming strength sessions
What does an average training session look like?
You'll have one main squat (max) for the day, drop sets based on a percentage of your max, and two accessory movements based around skill, speed, core/leg strength, and mobility.
Simply Strong Squats