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    200 Body Weight Squats

    Uploaded by

    Patricia Marquez
    This document outlines a 6-week training program to work up to being able to do 200 squats continuously. It provides a chart to select the appropriate difficulty level based on your starting ability and progress each week. The routine involves doing sets of squats with rest periods in between, increasing the number of squats and decreasing rest as your ability improves over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    200 Body Weight Squats

    Uploaded by

    Patricia Marquez
    43 views1 page
    This document outlines a 6-week training program to work up to being able to do 200 squats continuously. It provides a chart to select the appropriate difficulty level based on your starting ability and progress each week. The routine involves doing sets of squats with rest periods in between, increasing the number of squats and decreasing rest as your ability improves over the course of the program.

    Original Description:

    Schedule for building up to do 200 body-weight squats per day.

    Copyright

    © © All Rights Reserved

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    This document outlines a 6-week training program to work up to being able to do 200 squats continuously. It provides a chart to select the appropriate difficulty level based on your starting ability and progress each week. The routine involves doing sets of squats with rest periods in between, increasing the number of squats and decreasing rest as your ability improves over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    43 views1 page

    200 Body Weight Squats

    Uploaded by

    Patricia Marquez
    This document outlines a 6-week training program to work up to being able to do 200 squats continuously. It provides a chart to select the appropriate difficulty level based on your starting ability and progress each week. The routine involves doing sets of squats with rest periods in between, increasing the number of squats and decreasing rest as your ability improves over the course of the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 1

    initial test: the road to two hundred squats

    < 30 YEARS
    RANK

    30 - 39 YEARS

    > 40 YEARS

    week 1: pick the appropriate column depending on your initial test results
    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    number of squats performed

    week 2: pick the same column as you did in week 1


    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    week 3: pick the appropriate column depending on your latest test results
    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

    up to 10 squats

    11 - 20 squats

    21 - 30 squats

    up to 10 squats

    11 - 20 squats

    21 - 30 squats

    21 - 30 squats

    31 - 40 squats

    > 40 squats

    e x c e l l e nt

    over 49

    over 41

    over 31

    SET 1

    13

    SET 1

    13

    19

    SET 1

    13

    16

    19

    v er y go o d

    44 - 49

    36 - 41

    26 - 31

    SET 2

    16

    SET 2

    15

    19

    SET 2

    16

    22

    24

    good

    36 - 43

    28 - 35

    20 - 25

    SET 3

    SET 3

    11

    13

    SET 3

    10

    17

    19

    SET 4

    SET 4

    11

    13

    SET 4

    10

    17

    19

    SET 5

    max (at least 5)

    max (at least 7)

    max (at least 13)

    SET 5

    max (at least 8)

    a v er a g e

    0 - 25

    19 - 27
    0 - 19

    15 - 19
    0 - 15

    DAY 2
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)

    max (at least 15) max (at least 20)

    DAY 2
    REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)

    SET 5

    max (at least 13) max (at least 22) max (at least 27)

    DAY 2
    REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)

    SET 1

    13

    SET 1

    13

    19

    SET 1

    13

    19

    27

    SET 2

    11

    16

    SET 2

    16

    22

    SET 2

    16

    25

    34

    SET 3

    13

    SET 3

    13

    16

    SET 3

    11

    19

    21

    SET 4

    13

    SET 4

    13

    16

    SET 4

    11

    19

    21

    SET 5

    max (at least 5)

    max (at least 9)

    max (at least 16)

    SET 5

    DAY 3
    REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED)
    SET 1

    max (at least 10) max (at least 18) max (at least 23)

    DAY 3
    REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)

    SET 5

    max (at least 16) max (at least 25) max (at least 34)

    DAY 3
    REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)

    15

    SET 1

    16

    22

    SET 1

    15

    22

    30

    13

    20

    SET 2

    11

    18

    22

    SET 2

    18

    29

    38

    10

    13

    SET 3

    13

    19

    SET 3

    13

    20

    27

    SET 4

    10

    13

    SET 4

    13

    19

    SET 4

    13

    21

    27

    SET 5

    max (at least 7)

    SET 2

    SET 3

    11

    max (at least 13) max (at least 18)

    SET 5

    max (at least 11) max (at least 21) max (at least 27)

    SET 5

    max (at least 18) max (at least 29) max (at least 40)

    PROGRESS TEST

    PROGRESS TEST
    SET 5

    PROGRESS TEST

    max (at least 27) max (at least 45) max (at least 54)
    31

    18

    SET 4

    31

    18

    SET 3

    38

    24

    SET 2

    31

    22

    SET 1

    40
    40
    45
    40

    DAY 3
    REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 24) max (at least 38) max (at least 49)
    27

    16

    SET 4

    27

    16

    SET 3

    34

    22

    SET 2

    27

    19

    SET 1

    34
    34
    40
    34

    DAY 2
    REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED)
    SET 5

    max (at least 22) max (at least 34) max (at least 43)
    22

    13

    SET 4

    22

    15

    SET 3

    30

    19

    SET 2

    24

    16

    SET 1

    31 - 40 squats

    21 - 30 squats

    29
    29
    34
    29
    > 40 squats

    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    week 4: pick the same column as you did in week 3

    SET 8
    SET 7
    SET 5&6
    SET 3&4
    SET 1&2

    FINAL TEST

    max (at least 40) max (at least 60) max (at least 67)
    13
    16
    20
    16

    27
    23
    27
    23

    36
    27
    32
    27

    DAY 3
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 8
    SET 7
    SET 5&6

    max (at least 34) max (at least 54) max (at least 63)
    13
    13

    22
    19
    27

    18

    SET 3&4

    24

    13

    SET 1&2

    30
    24
    32
    27

    DAY 2
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 5
    SET 4
    SET 3
    SET 2
    SET 1

    max (at least 27) max (at least 47) max (at least 54)
    21
    21
    27
    23
    41 - 50 squats

    30
    34
    47
    38
    51 - 60 squats

    32
    40
    54
    49
    > 60 squats

    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    week 5: pick the appropriate column depending on your latest test results

    SET 9
    SET 7&8
    SET 5&6
    SET 3&4
    SET 1&2

    max (at least 67) max (at least 81) max (at least 100)
    19
    22
    23
    18

    24
    31
    40
    30

    30
    35
    45
    35

    DAY 3
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 9
    SET 7&8
    SET 5&6
    SET 3&4
    SET 1&2

    max (at least 59) max (at least 72)


    13
    19
    21
    19

    24
    27
    31
    27

    SET 4
    SET 3
    SET 2
    SET 1

    max (at least 54) max (at least 67)


    20
    27
    40
    34
    75 - 90 squats

    31
    34
    67
    54
    91 - 110 squats

    Steve Speirs

    max (at least 81)


    29
    32
    40
    30

    DAY 2
    REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    SET 5

    twohundredsquats.com

    max (at least 76)


    40
    47
    76
    63
    > 110 squats

    DAY 1
    REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)
    week 6: pick the appropriate column depending on your latest test results

    the two hundred squats training program

    poor

    26 - 35

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