HIIT NATION SQUAT-TOBER

Squat‑Tober — 31‑Day Squat Challenge (Info Sheet)

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.

What you’ll build

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.

Muscle targets

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

Daily session template

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

Training Max (TM) & intensity

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.

Recovery checklist

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.