HIIT NATION SQUAT-TOBER

Dates: October 1–31
Where: TeamTrainHard.com
Goal: Build lower‑body strength, power, and work capacity with a daily squat focus plus short conditioning blocks.

• Strength: Back/Front Squat progressions (volume → intensity → peak).
   
• Power & Speed: Doubles/singles with intent, tempo/paused work for control.
   
• Capacity: Short HIIT blocks after the main lift.
   
• Mobility & Positions: Regular recovery days to keep hips/ankles/T‑spine moving.
   
• Confidence Under Load: Plan, warm‑ups, and attempt selection for Day 31 PR.
   

Primary: Quads, glutes.
Secondary: Hamstrings, adductors, calves, spinal erectors, core/obliques, upper back (front‑rack).

1. Warm‑up (8–12 min): Easy cardio 3–5 min → hips/ankles/T‑spine mobility → ramp‑up sets to work weight.
    
2. Main lift: Squat prescription for the day (by % of Training Max or RPE).
    
3. Conditioning (6–12 min): 1–2 blocks—swings, push‑ups, row/bike/run, carries, core.
    
4. Cool down (5–10 min): Mobility flow + nasal‑breathing walk/bike.
    

• Set TM ≈ 85% of a recent true 1RM or use a weight you could single cleanly any day.
   
• Most working sets land around RPE 6–8 (leave 1–3 reps in reserve).
  
   

Common substitutions:
Belt squat, goblet squat, split squat, box squat; sled push/drag; step‑ups; carries.

• Sleep: 7–9 hours.
   
• Hydration: bodyweight (lbs) × 0.5–0.7 in fluid oz/day.
   
• Movement on recovery days: 10–20 min easy cardio + hips/ankles flow.
   
• If a day feels rough: drop load 5–10% or remove a set don’t miss reps.

Equipment

Barbell, rack, plates, box/bench, kettlebell or dumbbells. Nice‑to‑have: sled, rower/bike/ski, sandbag.

Questions? teamtrainhard.com
Share your work with #Squat-Tober / #HiiTNation and tag your team.
Train smart. Move well. Finish strong.