90 Days to Your World Class Squat: Training by Nam Thomas in TrainHeroic

90 Days to Your World Class Squat

Nam Thomas

Powerlifting, Bodybuilding, Strength & Conditioning
Coaches
Nam Thomas and Aaron Horschig

Nam 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!

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Improve Your Squat... Guaranteed!
There's nothing wasted in this program. We're hitting 1-2 days of lower body work each week designed to get you real results.
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Programming from The Pros
You're getting everything that I've learned throughout my career training, competing, and coaching so that you get the shortest route from where you are today to where you wanna be.
Features
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Programming 2 days per week
1-2 days of lower body training each week designed to pack on pounds of muscle, strength, and power over the next 13 weeks.
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Exercise Video Guidance
I've filmed each movement and in every variation that I'll ask you to perform in the training program so you're never guessing what to do.
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Detailed, expert instruction
Beyond just sets and reps, I'll coach you thru tempo, rep ranges, intensities, and everything that I'll demand from you to get the results you need.
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Delivered through TrainHeroic
I've partnered with the best tech in training to deliver this program. Track your progress every step along the way with TrainHeroic!
Equipment
Required
Barbell, Dumbbells, Leg Curl Machine, Leg Extension Machine, Pul // Hack Squat Machine, GHD (for Hyperextensions)
Recommended
Conventional Gym
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Sample Week
Week 1 of 13-week program
Sunday
Phase 1: Power Day 1

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

Tuesday
Phase 1: Power Day 2

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

Coaches
coach-avatar Nam Thomas

I'm Nam Thomas. Author. Coach. Athlete. All-Time World Ranked. 3 world + 6 state records. Former D1 athlete.

coach-avatar 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.

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Squat Like the Pros

13 weeks of progress awaits!

Get 90 Days to Your World Class Squat
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FAQs
When do I get to start the program?
When you sign up, you'll create a free account on TrainHeroic and we'll deliver the program to your TrainHeroic account immediately. You'll be able to start/stop the program whenever you want so that you're training on YOUR schedule.
Did Nam really write this program?
Absolutely! I'm actually writing the FAQ too. This program was written for you, but I've used what I've learned in my own training and coaching over many years so that you get a truly impactful program that will amount to real results.
What if I don't have all the required equipment?
I recommend that you have access to a conventional gym if you're going to commit to this program. But, if you're in a pinch on certain days when you're training, having access to a Barbell and some dumbbells will get you through most of the training sessions if needed.
90 Days to Your World Class Squat