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SKWAAT PROGRAM
Get STronger in 30 Days with my 30 day Skwaat
skwaat program. ‘Do more. [Skwaat] more.’
by building up your training volume and skwaat efficiency. This program is designed to
help you hit a huge skwaat PR after 30 days of effective training.
The purpose of this program is to get STronger. We will use submaximal weights to
achieve three things:
1) Increase work capacity.
2) Skwaat more efficiently with perfect form.
3) Take your skwaat to the next level!
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In order to get STronger, I need you to be 100% bought into
daddy’s 3x10 skwaat program from the magazines! This is a tried and true, powerlifting
skwaat strength program. Before we even talk about what we are going to do in the
gym, I need you to do two things outside the gym for me… EAT and SLEEP.
Think of it like this,; you beat yourself down in the gym under the barbell, you fuel your
body for training in the kitchen, and you rebuild your body to be STronger in your bed.
foodthat
thatisisnot
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We don’t want to introduce your body to a bunch of sh$tty
shitty food
your strength gains. That being said, I also want you live. If you find yourself having
some pizza and ice cream once in a while, don’t hate yourself for it. It can actually help
keep the weight on and in case you haven’t heard a$$
ass moves
moves mass.
mass.
Just don’t be #soofat okay? You fill your stomach up with a bunch of shit, you’ll take up
too much stomach real estate won’t have any room left for the foods that will really help
you become STronger.
FOOD LIST
Here is a basic list of foods to eat. If you make the
most of your meals with the ingredients listed below, you’ll right on track to fuel your body to get
more STrongerest.
RED MEAT
FISH
EGGS
BACON
BUTTER
WHITE RICE
POTATOES
VEGETABLES
FRUITS
DAIRY (IF YOU CAN STOMACH IT)
**FART**
I don’t count macros like a maniac, but I do try to stay close
to the following ratios…
Protein: 1g/lb of bodyweight.
Now I am not my 330lb #soofat self anymore so I do tend to stay pretty close to this
ratio. Right now I walk around at 240-250lbs on any given day. My daily protein consumption is on average about 245g per day.
Carbs: 1g/lb of bodyweight.
Same principle applies here. I consume no more than 245g of carbs each day.
If you are worried about blowing up too much and concerned you’ll wake up one day
a Super Heavyweight, don’t worry! Just let your total fat content fall where it may, and
be careful to not let your daily fat consumption be over .5g/lb of bodyweight.
Salt
Let’s talk about salt. Salt is important to training and keeping us hydrated during those
long training sessions. Salt all of your meals to taste and it will help you stay STrong!
KEYS TO SKWAATIN BIG:
1
We don’t miss reps. EVER. I mean EVER!
We want to reinforce proper technique in the skwaat and the only way you can do
that is by getting in good and complete resps. During these lower intensity sets,
really focus on making your skwaat the cleanest rep possible; Every rep.
Remember what the G. O. A. T., Ed Coan, said? “Open up the taint!” Adhering to
this will put you in a great position to PR.
2
Make sure you are eating plenty of food and drinking plenty of water.
Take care of your shit outside the gym to ensure you can achieve your goals in the
gym. It is impossible to get stronger if there is no fuel in the tank, and no time to
recover. Be disciplined now so that you can PR later.
3
Don’t be an asshole.
Stop wasting time hanging out with friends getting drunk or high. Pay attention
and buckle down. The reason why you downloaded this program in the first place
was to be stronger. You can’t just be strong in the weight room and live a weak
lifestyle; building strength doesn’t work that way. You won’t get the most out of
your efforts in the gym.
Strength needs to be a priority for the next few weeks in order for you to make
progress. Don’t be like everyone else. Don’t be the guy who gave up halfway. At
the end of 6 weeks, when you’ve completed this program and you have a new PR
skwaat then you can have a drink and it will be on me. Charge it to the People’s
Coach!
WEIGHT SELECTION
The most crucial part of this program is selecting
your weights appropriately.
How you should select your weights:
You need to look at the percentages as if they represent the level of effort and struggle
that you’re going to experience during the workout. For example, let’s take 80% of your
1 rep max, and if you’re not a numbers person like me, that looks like a level 8/10 of difficulty. You don’t need to use a calculator in order to make it work––you can judge it by
yourself on a scale from 1-10.
Each training session should utilize the principle of
light/medium/heavy for your working sets.
PERCENTAGES:
Light: 65-70%
Medium: 75-80%
Heavy: 85-90%
RPE
For those using the RPE 1-10 challenge
level scale:
Light: 6-7
Medium: 7-8
Heavy: 8-9
SAMPLE WORKOUT
Look at the percentages prescribed as the level of effort and struggle that you’re
going to go through during the lift. You can easily take 80%, and if you’re not a
numbers person like me, that looks like a level 8/10 of perceived exertion. You
don’t need to use a calculator in order to make it work––you can judge it by yourself on a scale from 1-10.
I’ll take you through your warm up, your working/main skwaat movement, and
your accessory work in the program outlined below.
Week 1:
HEAVY DAY
SQUAT :
4X6 @ 70%, RPE 7
(24 PERFECT REPS, EVERY DAMN TIME)
3X1 - WORK UP SETS
(3 WORK UP SETS **SINGLES**, SHOULD BE EASY +
FORM NEEDS TO BE PERFECT)
MAKING 10-20 LB JUMPS IN TOTAL, SHOULDN’T BE HUGE.
EXAMPLE: Your working weight is 225 lbs for your sets of 6.
Your ramp up singles would be as follows,
1x245 lbs
1x255 lbs
1x265 lbs
(or some variation of 10-20 lbs per jump)
When you add too much weight, your form goes to shit and you skwaat high
[Insert pictures of depth (high, parallel, below parallel) with diagram lines)
HIGH
PARALLEL
BELOW PARALLEL
I know you’ve done other programs before, and you think you’re stronger than the
weights I’m
i’m suggesting but trust me you will be better, stronger and have a better
skwaat all around.
DB LUNGE:
3x10 (5-8/leg) - 1x LIGHT, 1x MEDIUM, 1x HEAVY
PICK WEIGHTS THAT YOU CAN PERFORM PERFECT!
SUPERSET:
45 Degree Back Extension: 4x10
Glute Ham Raise (GHR): 4x10
BENT OVER ROW:
4x15
WEIGHTED SIT UPS:
3x6-8
PAUSE IN THREE DIFFERENT SPOTS, KEEP THE REPS LOW AND THE WEIGHT
HEAVIER THAN YOU HAVE EVER DONE WEIGHT BEFORE WITH ABS
Really focus on iso contractions with your core in different positions along your set
PLANKS:
4x1 minute
Notes: WORK: 1 minute, REST: 1 minute (front, side)
SPEED DAY
BOX SQUAT :
10x3 50-60%, RPE 6 (1 min-1:30 min rest between sets)
PAUSE SQUATS :
WORK TOWARDS 2 HEAVY SETS OF 5
PERFECT FORM, PAUSE SLIGHTLY BELOW PARALLEL FOR A 2 COUNT.
POSSIBLE THAT THE WEIGHT COULD BE LOWER THAN THE WEIGHT YOU USED FOR BOX
SKWAATS THATS OKAY
LEG PRESS/HACK SQUAT :
4x10
PUSH THE WEIGHT + GO HEAVY
GOOD ROM - GO HEAVY BUT NOT SO HEAVY IT COMPROMISES HOW YOU ARE MOVING
THROUGH YOUR PROGRAM
45 DEGREE BACK RAISE/GHR :
4x15
DUMBBELL STEP UP:
4x10
WEIGHTED CRUNCHES:
5x10
PRACTICE DAY
*Get a good warm up in and do some of these accessories before you skwaats, so you can go
full clip on accessories and not half-ass it.
PRACTICE DAY
WEIGHTED CRUNCHES:
5x10
WEIGHTED CRUNCHES:
5x10
WALKING DUMBBELL LUNGES:
(heavier): 4X10 (EACH LEG)
SUPERSET:
45 DEGREE BACK EXT or GHR: 4X20
SEATED ROW: 4X10
TEMPO SKWAATS:
TEMPO SKWAAT: 8x6 @ 30-35% RPE 5 (4 Sec down, 4 Sec up)
(REST: 1-1:30 MINUTE REST IN BETWEEN SETS)
RACK DEADLIFTS:
WORK TO A HEAVY SET OF THREE
(BAR POSITION SLIGHTLY BELOW KNEE)
WORK UP TO SOMETHING HEAVY FOR A SET OF 3, GOOD FORM, NOT SLAMMING THE
WEIGHTS DOWN, NOT ACTING LIKE A MANIAC
IF NECESSARY, ADD SOME LIFTING STRAPS - JUST TRYING TO BUILD UP THE BACK FOR
SKWAATS NOT THE DEADLIFT
PULL UP/LAT PULL DOWN:
4x10
DB SIDE BEND:
5x10 (EACH SIDE)
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Week 2:
HEAVY DAY
SQUAT :
SKWAAT: 5x5 @ 75%, RPE 7.5
(25 PERFECT REPS, EVERY DAMN TIME)
3X1 - WORK UP SETS
(3 WORK UP SETS **SINGLES**, SHOULD BE EASY +
FORM NEEDS TO BE PERFECT)
MAKING 10-20 LB JUMPS IN TOTAL, SHOULDN’T BE HUGE.
LEG PRESS/HACK SQUAT:
4x10
DB LUNGE:
3x10 (5-8/leg) - 1x LIGHT, 1x MEDIUM, 1x HEAVY
PICK WEIGHTS THAT YOU CAN PERFORM PERFECT!
SUPERSET:
45 Degree Back Extension: 4x10
Glute Ham Raise (GHR): 4x10
BENT OVER ROW:
4x10
PLANKS:
5x1 minute
Notes: WORK: 1 minute, REST: 1 minute (front, side)
SPEED DAY
SQUAT :
8x3 @ 50-60%, RPE 6 (45 sec- 1 min rest)
PAUSE SQUATS :
WORK TOWARDS 2 HEAVY SETS OF 5
PERFECT FORM, PAUSE SLIGHTLY BELOW PARALLEL FOR A 2 COUNT.
POSSIBLE THAT THE WEIGHT COULD BE LOWER THAN THE WEIGHT YOU USED FOR BOX
SKWAATS THATS OKAY
BANDED GOOD MORNING:
5x10
45 DEGREE BACK RAISE OR GHR:
4x20
DB STEP UPS
4x20 (INCREASE WEIGHT 5-10LBS)
WEIGHTED CRUNCHES:
5x10
PRACTICE DAY
TEMPO SKWAATS:
TEMPO SKWAAT: 12x6 @ 30-35% RPE 5 (4 Sec down, 4 Sec up)
(REST: 1-1:30 MINUTE REST IN BETWEEN SETS)
PRACTICE DAY
BANDED GOOD MORNING:
5x15
45 DEGREE BACK RAISE or GHR:
4x20
SEATED ROW:
4x20
PULL UP/LAT PULL DOWN:
4X20
DUMBBELL SIDE BEND:
5x10
(increase weight from last week 5-10 lbs)
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Week 3:
HEAVY DAY
SQUAT :
6X4 @ 80%, RPE 8 3X1 - WORK UP SETS
3X1 - WORK UP SETS
(3 WORK UP SETS **SINGLES**, SHOULD BE EASY +
FORM NEEDS TO BE PERFECT)
MAKING 10-20 LB JUMPS IN TOTAL, SHOULDN’T BE HUGE.
LEG PRESS/HACK SQUAT:
4x10
DB LUNGE:
3x10 (5-8/leg) - 1x LIGHT, 1x MEDIUM, 1x HEAVY
PICK WEIGHTS THAT YOU CAN PERFORM PERFECT!
SUPERSET:
45 Degree Back Extension: 4x15
(add a DB, hold on against chest)
GHR: 4x15
BENT OVER ROW:
4x10
PLANKS:
1x3 minute
Front: 1 minute, Right Side: 1 minute, Left Side: 1 minute
2x1 minute -- WORK: 1 minute, REST: 1 minute
SPEED DAY
SPEED BOX SKWAATS :
10x2 @ 55-65%, RPE 6 (1 min rest)
PAUSE SQUATS :
2 count: 2x5
WORK TOWARDS 2 HEAVY SETS OF 5
PERFECT FORM, PAUSE SLIGHTLY BELOW PARALLEL FOR A 2 COUNT.
POSSIBLE THAT THE WEIGHT COULD BE LOWER THAN THE WEIGHT YOU USED FOR BOX
SKWAATS, THAT’S OKAY
BANDED GOOD MORNING:
5x10
DEPTH JUMPS 1-2 FEET:
5x5
SUPERSET:
45 Degree Back Extension: 4x15
(add a DB, hold on against chest)
GHR: 4x15
DB STEP UPS
4x20 (INCREASE WEIGHT 5-10LBS)
WEIGHTED CRUNCHES:
5x10
PRACTICE DAY
TEMPO SKWAATS:
TEMPO SKWAAT: 12x6 @ 35-40% RPE 5 (4 Sec down, 4 Sec up)
(REST: 1-1:30 MINUTE REST IN BETWEEN SETS)
PRACTICE DAY
BANDED GOOD MORNING:
5x15
SUPERSET:
45 Degree Back Extension: 4x15
(add a DB, hold on against chest)
GHR: 4x15
SEATED ROW:
4x20
PULL UP/LAT PULL DOWN:
4X20
DUMBBELL SIDE BEND:
5x10
(increase weight from last week 5-10 lbs)
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GOO
Week 4:
HEAVY DAY
SQUAT :
3x3 @ 85%, RPE 8.5
3X1 - WORK UP SETS
(3 WORK UP SETS **SINGLES**, SHOULD BE EASY +
FORM NEEDS TO BE PERFECT)
MAKING 10-20 LB JUMPS IN TOTAL, SHOULDN’T BE HUGE.
LEG PRESS/HACK SQUAT:
4x10
DB LUNGE:
3x10 (5-8/leg) - 1x LIGHT, 1x MEDIUM, 1x HEAVY
PICK WEIGHTS THAT YOU CAN PERFORM PERFECT!
SUPERSET:
45 Degree Back Extension: 4x15
(add a DB, hold on against chest)
GHR: 4x15
BENT OVER ROW:
4x10
PLANKS:
1x3 minute
1x3 minute – 1 minute front, roll to side 1 minute, roll to other side 1 minute
1x2 minute – 1 minute front, 30 seconds/side, 30 seconds/side
SPEED DAY
SPEED BOX SKWAATS :
10x2 @ 60%, RPE 6
PAUSE SQUATS :
2x5
WORK TOWARDS 2 HEAVY SETS OF 5
PERFECT FORM, PAUSE SLIGHTLY BELOW PARALLEL FOR A 2 COUNT.
POSSIBLE THAT THE WEIGHT COULD BE LOWER THAN THE WEIGHT YOU USED FOR BOX
SKWAATS, THAT’S OKAY
BANDED GOOD MORNING:
5x10
DEPTH JUMPS 1-2 FEET:
5x5
SUPERSET:
45 Degree Back Extension: 4x15
(add a DB, hold on against chest)
GHR: 4x15
DB STEP UPS
4x10 (INCREASE WEIGHT 5-10LBS)
WEIGHTED CRUNCHES/SIT-UPS:
5x10
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GOO
Week 5:
TAKE 3 DAYS OFF - ISH FROM LOWER BODY AND LOWER BACK
WORK + TEST (DO NOT TRAIN THE DAY BEFORE)
TIPS:
MOVE AROUND
ROLL OUT
NOTHING STRENUOUS, lightweight just to keep the movement pattern
SLEEP
EAT
HYDRATE
TEST:
Don’t change a bunch of sh*t. Keep everything from what you eat, how you warmsame
as you
would
a normal
trainup, to how to set up under the bar be
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last-minute form adjustment. Utilize the same warm-up pattern you would on any
training day; same weight jumps, same warm-ups with bands, stretching if that’s
what you need to do, etc.
Remember, the last 30 days of training have centered around making you
STronger and refining your technique. You’ve put in all the work up until this point,
now it’s time to show up and crush a PR!
“Strength Is Never A Weakness
weakness.” - Mark Bell
WWW.MARKBELLSLINGSHOT.COM
FAQ:
What do I do if the weight feels too heavy?
If the weights feel like a ton of bricks for the day, you may need to use the lower percentage.
For example, instead of using 80% for medium, use 75%.
Sometimes we have to use less weight than we anticipated. Have the courage to bring the
weight down slightly and complete all your sets and reps with perfect technique. This happens
in all aspects of fitness and in life. Sometimes we have to take steps backward to go forward.
What do I do if I miss a lift?
BITCH PLEASE. Don’t. Just don’t. You should not miss any lifts during this program. Have the
courage and disicpline to lower the weight if it feels too heavy. Second, by making sure that
your sleep, nutrition and hydration, and warm ups are on point, you will significantly decrease
your risk of missing a lift. Don’t miss any lifts, unless it is a PR attempt in week 6!
Dedicate the next six weeks of training to being STronger. Cowards talk about what they’ll
never do. Don’t tell me your going to follow this program and hit a big PR just to drop out on
week two.
Now, get more STrongerest and start lifting some heavy ass weight.
The People’s Coach - Mark “Smelly” Bell