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Welcome to The Street Parking 20 REP SQUAT EXTRA PROGRAM

 This is not part of the regular programming but something fun to add in (once a week is our suggestion) if you want to build strength in your squat!

HOW IT WORKS

Each week you will do ONE session of a 1 x 20 Rep (Unbroken) Squat session.

You do NOT do all 3 squat movements each session OR each week. Start with back squat, then once you get to the number you wanted there, or you feel you can't go heavier, go back down in weight and do the front squat version. After you get as far as you feel you can for the front squat - repeat the process again with the overhead squat!

PROGRAM INSTRUCTIONS

  • Start SUPER light and add 5-10 lbs per week. (It’s ok if this means you start with an empty barbell at first on any of the squat variations.) 

  • You will do this only ONCE A WEEK - Pick the same day to do it each week if you can!  

  • Start with the Back Squat, until you are tapped out and can't go heavier (it doesn't need to be to complete failure - BE CAREFUL).

  • Once you tap out on the Back Squat - go to the Font Squat and go back to it being super light.  

  • Once you finish the Front Squat. you can move on to Overhead Squat. The Overhead Squat is a very technical squat that requires a good amount of shoulder and upper body mobility and strength. It’s ok if you do this very lightly or just go to Back Squats again while you intentionally work on that mobility! 

  • These are sets of 20 reps unbroken with safe movement. Be smart and make small jumps! Don't go to complete failure unless you have been lifting for a long time and know your limits.

  • What “counts” as unbroken? Not putting the bar down or re-racking it. These are NOT for speed or time, these are for quality movement. So if you have to take a pause while still holding the bar in the back rack or front rack position and reset/breathe, that’s totally fine! If you have to put the bar down, then it is no longer considered unbroken and you found your max! 

  • REMEMBER: You pick one squat to do - do not do all 3 in one session! It is only one set of 20 with one type of squat each week.

Related Resources

Interested in other strength programs? Check out these other strength Extra Programs and barbell resources!