Squatober

Different Breed Strength & Conditioning, LLC

Coach

Kyle Shepherd

Over the span of 4-weeks, establish formidable lower body strength & musculature yielding a 10% return, or more, to your 1-Rep Max Back Squat.

Build tree trunks and lift the house. This program is not for the faint of heart.

It will require discipline, time and effort. Lots of effort. But if done as prescribed, you will handsomely reap the benefits!

Program Overview: 4 weeks. 4 training days/week. Main Focus: Legs & Core.

Let's get it....!!!!

$20

Get Squatober

Get Real Results!

Do the work, experience the progress, and achieve your goals. You will build strength and no doubt increase your one rep max. (Most folks will yield a 10% return upon completion of the cycle).

Strengthen Muscles & Boost Athleticism

Target multiple muscle groups, including the glutes, quadriceps, hamstrings, calves, core, and lower back. By engaging your core and back muscles, improve your balance, posture, flexibility, and thus athletic performance.

Structure. Purpose. Energy.

Attack every session with prescribed reps, sets, rest times, and tempos with linear progression in mind, for real results.

Features

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell & Plates

Recommended

Access to miscellaneous gym equipment

Sample Week

Week 1 of 4-week program

Monday

Monday Week 1 Day 1

Fire Hydrant

3 x 15

reverse lunge

6, 6, 8

Bretzel Stretch

0:15, 0:20

BackSquat

4 x 9 @ 70 %

Leg Press Machine

12, 12, 15

Ab Wheel Roll-Out

3 x 10

Leg Lever

10, 10, 12

Wednesday

Wednesday Week 1 Day 2

Air Squat

8, 10, 10

Band Hip Flexor Stretch

0:15, 0:20

Bretzel Stretch

0:15, 0:20

BackSquat

5 x 7 @ 75 %

RFESS

8, 8, 10

Russian Twists

24, 24, 30

Feet Elevated Crunch

3 x 50

Friday

Friday Week 1 Day 3

WallSit

0:30, 0:30, 0:45

Lateral Band Walk

2 x 50

Bretzel Stretch

0:15, 0:20

BackSquat

7 x 5 @ 80 %

Prone DB Hamstring Curl

15, 15, 20

Sit-Up to Z-Press

6, 6, 8

Forearm Plank

3 x 1:00

Saturday

Saturday Week 1 Day 4

Lunge w/ a Twist

2 x 50

Bird Dogs

10, 12

Bretzel Stretch

0:15, 0:20

BackSquat

10 x 3 @ 85 %

DeadBug Series

3 x 1:00

Coach

Kyle Shepherd

With 10+ years of experience as a Certified Personal Trainer & Strength Conditioning Coach, Kyle is an LA Native, Gym Owner, Regional CF Games Athlete, 2x IronMan & 3x UltraMarathon Runner with an athletic background & incredible work ethic. OPEX CCP Level 1 Associate Coach. B.S. Colorado State University Exercise Science & Sociology. CF L1, L2, Football, & Kids. Emergency Medical Technician–EMT-B

Start Today!

The sooner you sign up, the quicker you will see results. Join me, those who have signed up, and become part of our amazing community!

Get Squatober

FAQs

Who is this training for?

Anybody. It is for anyone that would like to increase their 1 rep max backsquat.

How long is each session?

It depends on the athlete but each individual should be able to complete their session within 45 minutes to 1 hour.

What if I miss a day?

Don't sweat it. There are at least three scheduled rest days throughout the week, so choose the most ideal time to make-up any workouts you may have skipped.