90 Days to Your World Class Squat
Nam Thomas
Powerlifting, Bodybuilding, Strength & ConditioningNam Thomas & Squat University’s Dr. Aaron Horschig have teamed up to bring you the most revolutionized program to build your squat to its max potential.
We've broken the components of progress down to 6 phases.
In each phase, a combo of submaximal percentages, handpicked unilateral & compound exercises prioritized by their carryover benefit to improving the squat, & last, but not least, 3 distinct rep speeds to increase neuromuscular efficiency & how our body recruits muscle fibers along our squat’s plane of motion.
Each power phase contains gradually increasing percentages, strategically adapting our CNS to acclimate our motor patterns to heavier loads. In between each power phase, we’ve handpicked specific movements to strengthen all of the accessory muscles that contribute to the lift. By emphasizing weaknesses in each phase, we constantly build, making what was bad, now better. And what was good, now great.
If you stick to the program & treat each session like it matters, you’ll develop power and strength like you’ve never had before
We couldn't be more excited to have you train on this program with us.
You're 90 days from your world class squat!
A
Tempo Pause Squats w/ Controlled Negative To Firm Pause
3 x 6 @ 62 %
B
Alternating Barbell Lunges
4 x 10
C
Wide Stance Stiff Leg Deadlifts w/ DBs w/ Controlled Negative
3 x 10
D
Bulgarian DB Split Squat
4 x 10
E
Leg Curls
3 x 15
A
Leg Curls
3 x 15
B
Leg Extensions
4 x 15
C
Alternating DB Lunges
4 x 10
D
Bulgarian Split Squats
2 x 12
E
Hyperextensions
4 x 15
Nam Thomas
I'm Nam Thomas. Author. Coach. Athlete. All-Time World Ranked. 3 world + 6 state records. Former D1 athlete.
Aaron Horschig
Dr. Horschig is a physical therapist, strength & conditioning coach, speaker, and writer. Past patients have included professional athletes, Olympic weightlifters, Division I athletes, and athletes in a variety of sports. His goal is to not only provide the highest quality rehabilitation to athletes who have sustained an injury, but to be proactive in how we approach athletes in rehab & training.
