If you're serious about increasing your leg strength and basic fitness, follow this six week training program and you'll soon be on your way to completing 200 consecutive squats!
Think there's no way you could do this? I think you can! All you need is a good plan, plenty of discipline and about 30 minutes a week to achieve this goal!
No doubt some of you can already perform an impressive number of consecutive squats, but let's face it, you're in a big minority. Most of you reading this won't even be able to manage 20 squats. Actually, I'm sure many of you can't even do 10.
However, it really doesn't matter which group you fall into. If you follow the progressive squats training program, I'm positive you'll soon be able to do 200 squats!
So, you've completed your initial test and you're keen to start the program? Great!
- If you managed 10 or less squats in the test, follow column 1.
- If you completed between 11 and 20 squats, column 2 is for you.
- Between 21 and 30 consecutive squats? Impressive! Column 3 is what you're looking for.
- More than 30 squats? I would suggest starting the program on Week 3 in either the second or third column.
For example: let's say you managed 18 squats. Looking at the second column, Day 1 begins with Set 1 (8 squats), a rest period of 60 seconds, before moving on to Set 2 (8 squats). Rest for 60 seconds and continue with Set 3 (5 squats) and Set 4 (5 squats), before finishing with Set 5 and as many consecutive squats as you can comfortably manage (at least 7, but not so many that you damage muscle tissue). The 60 seconds rest between each level should allow you to complete the workout, but don't be surprised if you experience some minor fatigue towards the end.
Treat yourself to a rest day before moving on to Day 2, and then again before you complete Day 3. I find that Monday, Wednesday, Friday works well and allows you to use the weekend for rest and recovery before moving on to the next stage of the program. Feel free to juggle the plan around to meet your busy schedule, but make sure you rest in between workout days.
