New

Squat U Club

Vaughn Weightlifting + Squat University

Weightlifting, Functional Fitness
Coaches
Dr. Aaron Horschig and Chad Vaughn OLY

The NEW cycle starts this coming Monday, November 14th! Click below to reserve your spot!

Squat University and Vaughn Weightlifting have teamed up to bring you Squat U Club, a training community that combines thoughtful programming, conscious coaching, and a group of "athletes" that are willing to get coached and put in the work.

The training will focus on the basics, with an emphasis on both strength and power while prioritizing mobility so that you perform AND feel your best for the long-haul.

Whether you're a true novice that is new to the sport of weightlifting or you're a seasoned veteran who is looking for a program to take you to places you've never been before, you're in the right place.

There's nothing fancy here.

You'll find that we've taken basic principles from weightlifting & strength and conditioning, adding in movement & mobility to ensure you're making yourself bulletproof from injury, and challenging you each training cycle along the way.

If you have the persistence, toughness, & grit you're undoubtedly in the right place.

**If you're looking for answers to the questions about how to make the next big leap in your training, look no further. **

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A Program Designed for Progress
Each week we'll adjust for volume and intensity, leveraging basic principles of progressive overload to help you make big strides week after week and cycle after cycle.
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Crush PRs
You'll PR you Back Squat, your Snatch, and your Clean & Jerk. If you stick to the plan and put in the work, you should expect nothing less than to hit new personal records.
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Mobility and Movement that Matters
The programming addresses the sexy stuff (heavy lifts) with the less sexy stuff (mobility and movement) in a way that's fun and sustainable so that you're not only making progress in your Oly lifts, but so you're feeling good and staying pain and injury free along the way.
Features
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Access to your coaches
That's right, you'll have access (thru the in-app message boards) to our staff. Ask questions, help your teammates out, and give each other a spot.
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Programming 5 days per week
Detailed Warm-Ups, Oly lifting, Strength and accessory work, and mobility to keep you progressing in a sustainable way.
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Movement Demos
Every movement has a demo so you know exactly what we're asking from you.
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Detailed, expert instruction
We'll give you much more than just set and reps. You'll have the finer details that help you get the most out of the program.
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Committed Teammates
You're joining an exclusive community that trains as hard as you do.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell + Plates // Kettlebells + Dumbbells // Straps + Basic Mobility Tools
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Workout 1

Prep

A

Barbell Ready Warmup 1

*Perform this entire warmup BAREFOOT* *For the squat sequence, position each foot 1 inch more narrow and turn toes in 5 degrees from normal squat stance on each squat variation A1. Barbell Ready Shoulders Sequence - 1 Round Theraband Warm Up(Part 1) - 10 reps each Theraband Pass Throughs - 1 set 20 reps Wrist Push-Ups (Version 1) - 20 reps/arm A2. Squat Sequence: Get Upright! - 1 Round Extended Arm Goblet Squat w/Elevated Heels - 5 reps with 3 second pause in bottom/rep Bent Knee Ankle Rocks - 10 reps + 10 second hold on last rep/side Bottom Squat Hold w/support - 30 seconds total Hip Windshield Wiper - 10 reps/side Extended Arm Goblet Squat w/Elevated Heels - 5 reps with 3 second pause in bottom/rep Bent Knee Ankle Rocks - 10 reps + 10 second hold on last rep/side Bottom Squat Hold w/support - 30 seconds total Hip Windshield Wiper - 10 reps/side Extended Arm Goblet Squat - 5 reps with 3 second pause in bottom/rep

B1

Overhead Shoulder Stretch w/ Plate

4 x 5

B2

Snatch Push Press + Paused Overhead Squat

4 x 6

B3

Snatch Grip Squat press

4 x 5

C

Power Snatch from Hip + Snatch from Hip

6 x 4 @ 35, 45, _ , _ , _ , _ %

D

Reverse Snatch Deadlift

4 x 5 @ 50, _ , _ , _ %

Circuit

E

2 rounds Quad Foam Rolling – 1 minutes/side Lunge Stretch - 10 slow reps + 10 second hold on last rep/side

Monday
Rest Day
Tuesday
Workout 2

Prep

A

Barbell Ready Warmup 2

*Perform this entire warmup BAREFOOT* *For the squat sequence, position each foot 1 inch more narrow and turn toes in 5 degrees from normal squat stance on each squat variation *For the "Air Squat w/Toes Elevated", adjust feet back out to wider or as needed to allow for the use of the drill, or if unable to perform a squat at all with toes elevated then do an extra set of "Air Squat w/Elevated HEELS" instead A1. Barbell Ready Shoulders Sequence - 2 Rounds Body Cross - 10 reps/arm Windshield Wiper - 10 reps/arm A2. Glute Bridge - 1 set 10 reps with 5 second hold in up position on each rep A3. ARE Squats - 2 Rounds Air Squat w/Elevated Heels - 5 reps with 3 second pause in bottom/rep Air Squat(NO elevation) - 5 reps with 3 second pause in bottom/rep Air Squat w/Toes Elevated - 5 reps with 3 second pause in bottom/rep Air Squat(NO elevation) - 5 reps with 3 second pause in bottom/rep A4. Glute Bridge - 1 set 10 reps with 5 second hold in up position on each rep

B1

Front Rack PVC Side Stretch

4 x 10

B2

Front Squat with Straps and Pause

4 x 5

C

Power Clean from Above Knee + Clean From Above Knee

6 x 4 @ 35, 45, _ , _ , _ , _ %

D

Reverse Clean Deadlift

4 x 5 @ 50, _ , _ , _ %

Circuit

E

2 rounds Peanut Crunches - 10 reps -Move the Peanut up or down to find the segment of your back that feels most stiff Thoracic Wrap - 60 second hold

Wednesday
Rest Day
Thursday
Workout 3

Prep

A

Barbell Ready Warmup 3

*Perform this entire warmup BAREFOOT* *For the squat sequence, position each foot 1 inch more narrow and turn toes in 5 degrees from normal squat stance on each squat variation A1. Barbell Ready Shoulders Sequence - 1 Round Theraband Warm Up(Part 2) - 10 reps each Wrists-Ups and Downs - 15 reps each arm, each exercise A2. Squat Sequence, Relax Th'Back! - 2 Rounds Air Squat w/Elevation - 5 reps with 3 second pause in bottom/rep Hamstring Leg Lifts - 15 reps/side Bottom Squat Hold w/support - 30 seconds total Thoracic Wrap - 2 minutes Air Squat(NO elevation) - 5 reps with 3 second pause in bottom/rep

B1

Overhead Shoulder Stretch w/ Plate

4 x 5

B2

Behind Neck Jerk Grip Strict Press + Overhead Squat

4 x 6

B3

Snatch Grip Squat press

4 x 3

C1

Wall Dip

6 x 5

C2

Push Press with Pause in Dip

6 x 3

D

Split Jerk with Pause in Dip + Split Jerk

4 x 2 @ 50, _ , _ , _ %

E

Front Squat Tempo Variation

4 x 5 @ 35, _ , _ , _ %

Circuit

F

2 rounds TFL smashing – 1 minute/side Banded Hip Rock - 1 minute of slow back and forth/side

Friday
Workout 4

Prep

A

Barbell Ready Warmup 4

*Perform this entire warmup BAREFOOT* *Elevate heels and/or widen grip as needed on the "Narrow Grip Overhead Squat" (keep in mind you want to push/test yourself here to elicit change; use progression, ie, try a grip that is more narrow or use less elevation if you do a 2nd round) A1. Barbell Ready Shoulders Sequence - 2 Rounds Front Raise - 10 reps/arm Laying Wiper - 10 reps/arm A2. Glute Bridge - 1 set 15 reps with 5 second hold in up position on each rep A3. Barbell Mobility Complex - 1-2 Rounds Good Mornings - 5 reps w/2 second hold in stretch/rep Back Squats - 5 reps w/2 second pause in bottom/rep Back Rack Elbow Rotations - 5 reps with 2 second hold in each extreme position/rep Behind Neck Press and Stretch - 5 reps w/2 second hold in stretch/rep Narrow Grip Overhead Squats - 5 reps w/2 second pause in bottom/rep Clean Grip Romanian Dead Lifts - 5 reps w/2 second hold in stretch/rep Front Squats - 5 reps w/2 second pause in bottom/rep

B1

Overhead Bench Stretch + Single Arm Raises

5 x 0:20 @ 5

B2

Snatch Balance

5 x 3 @ 35, 50, _ , _ , _ %

C

Pause Snatch from Lift Off

6 x 2 @ 50, _ , _ , _ , _ , _ %

Circuit

D

2 rounds Foot smash – 1 minutes/side Bent Knee Ankle Rocks - 10 reps/side

E

Walk

1 x 0:30

Saturday
Rest Day
Coaches
coach-avatar Dr. Aaron Horschig

Dr. Horschig is 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.

coach-avatar Chad Vaughn OLY

Chad is a 2-time Olympian, 9-time US National Champion, 2003 Pan American Games Gold Medalist, and American Record Holder in the sport of Weightlifting. Chad also holds CrossFit Level 1 and Level 2 certificates, as well as being a USA Weightlifting Sports Performance Coach.

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