200squats Color

initial test: the road to two hundred squats < 30 YEARS RANK

e x c e l l e nt v er y go o d good a v er a g e poor

week 1: pick the appropriate column depending on your initial test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) up to 10 squats 11 - 20 squats 8 8 5 5 max (at least 7) 21 - 30 squats 13 16 9 9 max (at least 13) SET 1 SET 2 SET 3 SET 4 SET 5

week 2: pick the same column as you did in week 1 DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) up to 10 squats 6 8 5 5 max (at least 8) 11 - 20 squats 13 15 11 11 21 - 30 squats 19 19 13 13

week 3: pick the appropriate column depending on your latest test results DAY 1 REST 60 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED) 21 - 30 squats SET 1 SET 2 SET 3 SET 4 SET 5 13 16 10 10 31 - 40 squats 16 22 17 17 > 40 squats 19 24 19 19

30 - 39 YEARS number of squats performed

> 40 YEARS

over 49 44 - 49 36 - 43 26 - 35 0 - 25

over 41 36 - 41 28 - 35 19 - 27 0 - 19

over 31 26 - 31 20 - 25 15 - 19 0 - 15

SET 1 SET 2 SET 3 SET 4 SET 5

3 4 3 3 max (at least 5)

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

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

DAY 2 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 5 5 3 5 max (at least 5) 8 11 8 8 max (at least 9) 13 16 13 13 max (at least 16)

DAY 2 REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 6 8 5 5 13 16 13 13 19 22 16 16

DAY 2 REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 13 16 11 11 19 25 19 19 27 34 21 21

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

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

DAY 3 REST 60 SECONDS BETWEEN EACH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 5 6 5 5 max (at least 7) 11 13 10 10 15 20 13 13

DAY 3 REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 7 11 7 7 16 18 13 13 22 22 19 19

DAY 3 REST 60 SECONDS BETWEEN EA CH SET (LONGER IF REQUIRED) SET 1 SET 2 SET 3 SET 4 SET 5 15 18 13 13 22 29 20 21 30 38 27 27

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

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

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

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

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

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

SET 5 SET 4 SET 3 SET 2 SET 1 SET 5 SET 4 SET 3 SET 2 SET 1 SET 5 SET 4 SET 3 SET 2 SET 1

max (at least 27) max (at least 45) max (at least 54) max (at least 24) max (at least 38) max (at least 49) max (at least 22) max (at least 34) max (at least 43) 21 - 30 squats 18 18 24 22 16 16 22 19 13 15 19 16 week 4: pick the same column as you did in week 3 31 - 40 squats 31 31 38 31 27 27 34 27 22 22 30 24 > 40 squats 40 40 45 40 34 34 40 34 29 29 34 29

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

DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

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

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

week 5: pick the appropriate column depending on your latest test results

max (at least 40) max (at least 60) max (at least 67) max (at least 34) max (at least 54) max (at least 63) max (at least 27) max (at least 47) max (at least 54) 41 - 50 squats 13 16 20 16 13 13 18 13 21 21 27 23 51 - 60 squats 27 23 27 23 22 19 27 24 30 34 47 38 > 60 squats 36 27 32 27 30 24 32 27 32 40 54 49

PROGRESS TEST SET 7&8 SET 5&6 SET 3&4 SET 1&2 SET 7&8 SET 5&6 SET 3&4 SET 1&2 SET 9 SET 9 SET 5 SET 4 SET 3 SET 2 SET 1 19 22 23 18 13 19 21 19 20 27 40 34

DAY 3 REST 45 SECONDS BETW EEN EACH SET (LONGER IF REQUIRED)

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

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

week 6: pick the appropriate column depending on your latest test results

max (at least 67) max (at least 81) max (at least 100) max (at least 59) max (at least 72) max (at least 54) max (at least 67) 75 - 90 squats 91 - 110 squats 24 31 40 30 24 27 31 27 31 34 67 54 max (at least 81) max (at least 76) > 110 squats 30 35 45 35 29 32 40 30 40 47 76 63

FINAL TEST

the two hundred squats training program

twohundredsquats.com
Steve Speirs

Sign up to vote on this title
UsefulNot useful