Super Squat Strength - Overview

This 5 week, 5 day/week strength-focused training program deploys MTI's "Super Squat" strength progression methodology.

MTI's Super Squat progression is based on Dr. Strossel’s famous book, but with our significant lab rat-proven modifications.

This training plan specifically focuses on three classic strength training exercises: Back Squat, Bench Press, and Power Clean.

You'll train these exercises 3x days a week, Monday, Wednesday and Friday.

On Tuesday's you'll train short-intense work capacity and chassis integrity, and on Thursdays you'll take an easy run.

Week 5 in the plan is a re-assessment and deload week.

Here is the Weekly Schedule:

• Monday: Super Squat Stength (Back Squat, Bench, Power Clean)

• Tuesday: Work Capacity (300m Shuttle's) and Chassis Integrity
• Wednesday: Super Squat Strength (Back Squat, Bench, Power Clean)
• Thursday: Endurance (Unloaded Run)
• Friday: Super Squat Strength (Back Squat, Bench, Power Clean)

The Super Squat strength progression uses percentages based off your 1-Rep Max, and the completion of 1 Round of 20x reps of the Back Squat and Bench
Press. The round will be completed without racking the bar, and with 2-3 big breaths between each rep. This should take you around 3-4 minutes of time
beneath the barbell. It's brutal!

1 Round
20x Bench Press @ 50% 1RM.
Take 3 big, slow breaths between each rep (leave the barbell on your shoulders). 20x reps should take 3-4 min to complete if done properly.

Make sure you have a spotter or safety bars for the Back Squat and Bench Press.

Check out the video below of pro freekskier Forrest Jillson working through a Super Squat round.

COMMON QUESTIONS

Who is this plan appropriate for?

Anyone who wants to dedicate 5 weeks to building strength. We’ve deployed MTI's Super Squat methodology programming with tactical athletes, professional
mountain athletes, office workers and high school sports teams. It’s awesome strength programming!

How Long should the strength sessions (Mon, Wed, Fri) Take?
60-75 minutes. It will take a week or two to figure out the flow, and these sessions may extend to 75 minutes for the first couple weeks. But beginning week 3,
you should have a good idea of the flow and move through them quicker. Aim to finish right around 60 minutes.
What does “1RM” Stand For?
1RM = 1 Repetition Maximum … the most you can lift for 1 rep of that exercise

How do I work up to 1RM?

For Bench Press and Back Squat, Do this:

Set of 5 Reps, …. add weight

Set of 3 Reps, …. add weight
1x Rep …. add weight and keep doing singles until you reach your 1RM. Aim to get there by your 4th or 5th Single.

For example, here’s how I would work up to my 1RM Bench Press:

Round Reps Load

1 5 135#
2 3 165#
3 1 195#
4 1 225#
5 1 235#
6 1 245#
7 1 250# …. 1RM

How long should it take to work up to my 1RM?

Around 10 minutes. Work briskly, not frantically. Generally, by the time you add weight, chalk up, and rest for a second, you should be ready for the next
round.

What does “4/8x” mean? How about “15/25#”?

First number is for women, second is for men, both for reps, and loading. Examples:
4/8x Chin Ups = Women do 4x, Men do 8x
15/25# = Women us 15#, Men us 25#.

What Equipment is Required?

Fully-equipped functional fitness gym including racks, barbells, bumper plate, dummbells/kettlebells, plyo boxes, slam balls and sandbags.

What if I miss a training day?

Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session, do not skip ahead. Start again where you left off and
complete the sessions in order throughout the plan.

Where do I find unfamiliar exercises?

On our “Exercises” page HERE

Can I see sample training?

Click the “Sample Training” tab to see the entire first week of programming.

What about nutrition?

See our Nutritional Guidelines HERE.

What if I have more questions?

Contact: [email protected]
Week 1

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5

Obj: Strength Obj: Work Cap Obj: Strength Obj: Endurance Obj: Strength

Training: Warm up: Warm Up: (1) 3 Mile run at Easy Pace Warm Up:
4 Rounds 3 Rounds 3 Rounds
(1) Work up to 1RM Back 5x Push ups 6x Back Squat @ (2) Foam Roll Legs, Low 6x Back Squat @
Squat 5x Burpees 40/50/60% 1RM Back 40/50/60% 1RM
6x 40ft Shuttle 3x Scotty Bobs @ 25# 3x Scotty Bobs @ 25#
Record 1RM Instep Stretch 6x Sit Ups 6x Sit Ups
Instep Stretch Instep Stretch
(2) 1 Round Training: 3x Shoulder Dislocate 3x Shoulder Dislocate
20x Back Squat @ 65%
1RM. (1) 4 Rounds Training: Training:
Take 3 big, slow breaths 300m Shuttle every 2:30 (1) 1 Round (1) 1 Round
between each rep (leave 20x Back Squat @ 65% 20x Back Squat @ 70%
the barbell on your (2) 15 Minute Grind 1RM. 1RM.
shoulders). 20x reps 5x Turkish Get Up @ 25/35# Take 3 big, slow breaths Take 3 big, slow breaths
should take 3-4 min to Switch Arms Each between each rep (leave between each rep (leave
complete if done Round the barbell on your the barbell on your
properly. 10x Standing Slashers @ shoulders). 20x reps shoulders). 20x reps
16/20# should take 3-4 min to should take 3-4 min to
(3) Work up to 1RM Bench 45 Second 1-Arm Farmers complete if done complete if done
Press Carry @ 45/55# properly. properly.
15/15 Standing Founder
Record 1RM (2) 1 Round (2) 1 Round
20x Bench Press @ 50% 20x Bench Press @ 55%
(4) 1 Round 1RM. 1RM.
20x Bench Press @ 50% Take 3 big, slow breaths Take 3 big, slow breaths
1RM. between each rep (leave between each rep (leave
Take 3 big, slow breaths the barbell in the 'up' the barbell in the 'up'
between each rep (leave position with arms position with arms
the barbell in the 'up' extended). 20x reps extended). 20x reps
position with arms should take 3-4 min to should take 3-4 min to
extended). 20x reps complete if done properly. complete if done properly.
should take 3-4 min to
complete if done properly. (3) 9 Rounds (3) 9 Rounds
2x Power Clean - See 2x Power Clean - See
(5) 9 Rounds loading below loading below
2x Power Clean - increase Hip Flexor Stretch between Hip Flexor Stretch between
load each round until 2x reps reps
is hard, but doable
Hip Flexor Stretch By Round 4, be at 10# By Round 4, be at 10#
less than Session 1’s less than Session 1’s
Record final load Finishing Load and Finishing Load and
use that same load use that same load
Comments: “across” rounds 4-9. “across” rounds 4-9.
Parts (2) and (4) aren’t So If you finished @ So If you finished @
fun. Expect shaking 100# on Session 1, 100# on Session 1,
legs and arms near the today use 90# for today use 90# for
end of the 20 reps. rounds 4-9. rounds 4-9.
Embrace the suck and
suffer through. Have a
spot, if possible. If not,
have safety bars ready
and set.
Today’s session may
run a little long - up to
70 minutes.
Week 2

SESSION 6 SESSION 7 SESSION 8: SESSION 9 SESSION 10

Obj: Strength Obj: Work Cap Obj: Strength Obj: Endurance Obj: Strength

Warm Up: Warm up: Warm Up: Training: Warm Up:

3 Rounds 4 Rounds 3 Rounds (1) 3 Mile run at Easy Pace 3 Rounds
6x Back Squat @ 5x Push ups 6x Back Squat @ 6x Back Squat @
40/50/60% 1RM 5x Burpees 40/50/60% 1RM (2) Foam Roll Legs, Low 40/50/60% 1RM
3x Scotty Bobs @ 25# 6x 40ft Shuttle 3x Scotty Bobs @ 25# Back 3x Scotty Bobs @ 25#
6x Sit Ups Instep Stretch 6x Sit Ups 6x Sit Ups
Instep Stretch Instep Stretch Instep Stretch
3x Shoulder Dislocate Training: 3x Shoulder Dislocate 3x Shoulder Dislocate

Training: (1) 4 Rounds Training: Training:

(1) 1 Round 300m Shuttle every 2:30 (1) 1 Round (1) 1 Round
20x Back Squat @ 70% 20x Back Squat @ 75% 20x Back Squat @ 75%
1RM. (2) 15 Minute Grind 1RM. 1RM.
Take 3 big, slow breaths 5x Power Clean + Push Take 3 big, slow breaths Take 3 big, slow breaths
between each rep (leave Press @ 45/65# between each rep (leave between each rep (leave
the barbell on your 5x Slasher @ 16/20kg the barbell on your the barbell on your
shoulders). 20x reps 5x Kneeling Plate Halfmoon shoulders). 20x reps shoulders). 20x reps
should take 3-4 min to @ 25/35# should take 3-4 min to should take 3-4 min to
complete if done 15/15 Low Back Lunge complete if done complete if done
properly. properly. properly.

(2) 1 Round (2) 1 Round (2) 1 Round

20x Bench Press @ 55% 20x Bench Press @ 60% 20x Bench Press @ 60%
1RM. 1RM. 1RM.
Take 3 big, slow breaths Take 3 big, slow breaths Take 3 big, slow breaths
between each rep (leave between each rep (leave between each rep (leave
the barbell in the 'up' the barbell in the 'up' the barbell in the 'up'
position with arms position with arms position with arms
extended). 20x reps extended). 20x reps extended). 20x reps
should take 3-4 min to should take 3-4 min to should take 3-4 min to
complete if done properly. complete if done properly. complete if done properly.

(3) 9 Rounds (3) 9 Rounds (3) 9 Rounds

2x Power Clean - See 2x Power Clean - See 2x Power Clean - See
loading below loading below loading below
Hip Flexor Stretch between Hip Flexor Stretch between Hip Flexor Stretch between
reps reps reps

By Round 4, be at 5# By Round 4, be at 5# By Round 4, be at Session

less than Session 1’s less than Session 1’s 1’s
Finishing Load and Finishing Load and Finishing Load and
use that same load use that same load use that same load
“across” rounds 4-9. “across” rounds 4-9. “across” rounds 4-9.
So If you finished @ So If you finished @ So If you finished @
100# on Session 1, 100# on Session 1, 100# on Session 1,
today use 90# for today use 90# for today use 100# for
rounds 4-9. rounds 4-9. rounds 4-9.
Week 3

SESSION 11 SESSION 12 SESSION 13 SESSION 14 SESSION 15

Obj: Strength Obj: Work Cap Obj: Strength Obj: Endurance Obj: Strength

Training: Warm up: Warm Up: Training: Warm Up:

4 Rounds 3 Rounds 3 Rounds
(1) Work up to 1RM Back 5x Push ups 6x Back Squat @ (1) 4 Mile run at Easy Pace 6x Back Squat @
Squat 5x Burpees 40/50/60% 1RM 40/50/60% 1RM
6x 40ft Shuttle 3x Scotty Bobs @ 25# (2) Foam Roll Legs, Low 3x Scotty Bobs @ 25#
Record 1RM & Compare to Instep Stretch 6x Sit Ups Back 6x Sit Ups
SESSION 1 Instep Stretch Instep Stretch
Training: 3x Shoulder Dislocate 3x Shoulder Dislocate
(2) 1 Round
20x Back Squat @ 75% (1) 4 Rounds Training: Training:
1RM. 300m Shuttle every 2:20 (1) 1 Round (1) 1 Round
Take 3 big, slow breaths 20x Back Squat @ 75% 20x Back Squat @ 80%
between each rep (leave (2) 20 Minute Grind 1RM. 1RM.
the barbell on your 5x Turkish Get Up @ 25/35# Take 3 big, slow breaths Take 3 big, slow breaths
shoulders). 20x reps Switch Arms Each between each rep (leave between each rep (leave
should take 3-4 min to Round the barbell on your the barbell on your
complete if done 10x Standing Slashers @ shoulders). 20x reps shoulders). 20x reps
properly. 16/20# should take 3-4 min to should take 3-4 min to
45 Second 1-Arm Farmers complete if done complete if done
(3) Work up to 1RM Bench Carry @ 45/55# properly. properly.
Press 15/15 Standing Founder
(2) 1 Round (2) 1 Round
Record 1RM & Compare to 20x Bench Press @ 60% 20x Bench Press @ 65%
SESSION 1 1RM. 1RM.
Take 3 big, slow breaths Take 3 big, slow breaths
(4) 1 Round between each rep (leave between each rep (leave
20x Bench Press @ 60% the barbell in the 'up' the barbell in the 'up'
1RM. position with arms position with arms
Take 3 big, slow breaths extended). 20x reps extended). 20x reps
between each rep (leave should take 3-4 min to should take 3-4 min to
the barbell in the 'up' complete if done properly. complete if done properly.
position with arms
extended). 20x reps (3) 9 Rounds (3) 9 Rounds
should take 3-4 min to 2x Power Clean - See 2x Power Clean - See
complete if done properly. loading below loading below
Hip Flexor Stretch between Hip Flexor Stretch between
(5) 9 Rounds reps reps
2x Power Clean - increase
load each round until 2x By Round 4, be at 10# By Round 4, be at 10#
is hard, but doable less than Session 11’s less than Session 11’s
Hip Flexor Stretch Finishing Load and Finishing Load and
use that same load use that same load
Record final load & “across” rounds 4-9. “across” rounds 4-9.
Compare to SESSION 1 So If you finished @ So If you finished @
100# on Session 1, 100# on Session 1,
today use 90# for today use 90# for
rounds 4-9. rounds 4-9.

Comments:
Use SESSION 11’s Back
Squat and Bench Press
1RM’s for part (1) and (2)
today and throughout the
rest of the plan
Week 4

SESSION 16 SESSION 17 SESSION 18 SESSION 19 SESSION 20

Obj: Strength Obj: Work Cap Obj: Strength Obj: Endurance Obj: Strength

Warm Up: Warm up: Warm Up: Training: Warm Up:

3 Rounds 4 Rounds 3 Rounds 3 Rounds
6x Back Squat @ 5x Push ups 6x Back Squat @ (1) 4 Mile run at Easy Pace 6x Back Squat @
40/50/60% 1RM 5x Burpees 40/50/60% 1RM 40/50/60% 1RM
3x Scotty Bobs @ 25# 6x 40ft Shuttle 3x Scotty Bobs @ 25# (2) Foam Roll Legs, Low 3x Scotty Bobs @ 25#
6x Sit Ups Instep Stretch 6x Sit Ups Back 6x Sit Ups
Instep Stretch Instep Stretch Instep Stretch
3x Shoulder Dislocate Training: 3x Shoulder Dislocate 3x Shoulder Dislocate

Training: (1) 4 Rounds Training: Training:

(1) 1 Round 300m Shuttle every 2230 (1) 1 Round (1) 1 Round
20x Back Squat @ 80% 20x Back Squat @ 85% 20x Back Squat @ 85%
1RM. (2) 20 Minute Grind 1RM. 1RM.
Take 3 big, slow breaths 5x Power Clean + Push Take 3 big, slow breaths Take 3 big, slow breaths
between each rep (leave Press @ 45/65# between each rep (leave between each rep (leave
the barbell on your 5x Slasher @ 16/20kg the barbell on your the barbell on your
shoulders). 20x reps 5x Kneeling Plate Halfmoon shoulders). 20x reps shoulders). 20x reps
should take 3-4 min to @ 25/35# should take 3-4 min to should take 3-4 min to
complete if done 15/15 Low Back Lunge complete if done complete if done
properly. properly. properly.

(2) 1 Round (2) 1 Round (2) 1 Round

20x Bench Press @ 65% 20x Bench Press @ 70% 20x Bench Press @ 70%
1RM. 1RM. 1RM.
Take 3 big, slow breaths Take 3 big, slow breaths Take 3 big, slow breaths
between each rep (leave between each rep (leave between each rep (leave
the barbell in the 'up' the barbell in the 'up' the barbell in the 'up'
position with arms position with arms position with arms
extended). 20x reps extended). 20x reps extended). 20x reps
should take 3-4 min to should take 3-4 min to should take 3-4 min to
complete if done properly. complete if done properly. complete if done properly.

(3) 9 Rounds (3) 9 Rounds (3) 9 Rounds

2x Power Clean - See 2x Power Clean - See 2x Power Clean - See
loading below loading below loading below
Hip Flexor Stretch between Hip Flexor Stretch between Hip Flexor Stretch between
reps reps reps

By Round 4, be at 5# By Round 4, be at 5# By Round 4, be at Session

less than Session 11’s less than Session 11’s 11’s
Finishing Load and Finishing Load and Finishing Load and
use that same load use that same load use that same load
“across” rounds 4-9. “across” rounds 4-9. “across” rounds 4-9.
So If you finished @ So If you finished @ So If you finished @
100# on Session 1, 100# on Session 1, 100# on Session 1,
today use 90# for today use 90# for today use 100# for
rounds 4-9. rounds 4-9. rounds 4-9.
Week 5

SESSION 21 SESSION 22 SESSION 23 SESSION 24 SESSION 25

Obj: Strength Assessment Obj: Endurance
TOTAL REST Obj: Work Cap TOTAL REST
Warm Up: Training:
3 Rounds Warm Up:
Barbell Complex @ 45/65# 10x Push Ups (1) 5 Mile run at Easy Pace
Instep Stretch 10x Sit Ups
Lat + Pec Stretch 6x 40ft Shuttle (2) Foam Roll Legs, Low
Instep Stretch Back
Get on a scale and weigh
yourself Training:

Training: (1) 3 Rounds

(1) Work up to 1RM Back 300m Shuttle every 2:10
Squat
(2) 20 Minute Grind
(2) Work up to 1RM Bench 5x Turkish Get Up @ 25/35#
Press Switch Arms Each
Round
(3) Work up to 2RM Power 10x Standing Slashers @
Ckean 16/20#
45 Second 1-Arm Farmers
RECORD RESULTS Carry @ 45/55#
COMPARE TO SESSION 15/15 Standing Founder
1 & 11.