Elite Strength Training Program - Squat


Elite Strength Training Program - Squat

This program is designed to help you attain maximum result in your training through providing structured progression. To complete this program you should have full access to a conventional fitness facility as well as any necessary equipment (IE. Machines, Kettlebells,  Dumbbells & Barbells).

The focus of this program is to develop base strength. Your muscles will not get large, instead they will stay lean and become more defined. With this program we are trying to improve the quality of your muscle not the quantity. It is constructed to have you peak every 12 weeks so it is recommended that you plan in a deload week AT LEAST once every training block.

As a compliment to the training protocol we recommend that you apply at least 20 minutes of warm up (joint mobility and dynamic stretching) as well as 20-30 minutes of cool down (static strength and release techniques). You will also need to combine at least 1-2 days of cardiovascular training of your choice to ensure there is good relative balance in your program. We would suggest something low impact to start as the load from the training will take a few weeks to adjust to. Without these principles it will not be possible to attain your maximum result.

*This program is not advised without first completing our ‘Beginner Strength’ Program. Without the foundation you are likely to see regression or potential injury.

**This program is meant to be completed with several days of programmed rest.

***You are welcome to submit video of your progression for analysis of your movement/technique for feedback twice a month

Please forward and questions you may have directly to us at



1. Non-refundable or transferable – Under no condition may your commitment to this program be refunded or transferred to another party

2. By purchasing this program you remove onlythestrongINC for all liability associated with its implementation. Furthermore you are considered a willing participant and accept full responsibility for any concerns which may arise


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