What if I told you it was possible to Squat Heavy everyday with very little risk? Would you believe me? I have been testing this method for about 5 years and it totally works for me.
I want to share with you the key points to Squatting everyday for the average weightlifter or crossfitter.
To be good at CrossFit or Weightlifting athletes must have strong legs. It’s not the only factor, but it certainly helps since a majority of the movements are full body leg driven exercises. In fact, having a strong lower body can help as we get older preventing injuries from falls and keep you moving safely. We have to walk around everyday, so let’s be strong about it!
I basically live in the gym and squat multiple times a day and up to 13 times a week on some weeks. My legs are often sore, but I’ve been doing it so long that I am just used to the feeling. I’m not saying you have to do it this way. I squat everyday and multiple times a day for a couple of reasons.
I think my leg strength is what holds me back from hitting bigger competition lifts.
I like it. It just works for me. I know I can build up in about 15 minutes and then get back to work.
What are some ways to incorporate ‘Squatting Everyday’ into your program?
This program is not for everyone, but I fully believe everyone can do it. Squatting is a skill that needs to be practiced. I believe the more you do it, the better you get at it. You might incur some bumps and bruises along the way, but to my credit, it hasn’t stopped me yet and I’ve been doing it since we opened the gym in 2016.
There a few rules for getting started that I like to follow so here they are:
I front squat way more often than I back squat.
As a weightlifter I feel it’s more important to prioritize the front squat since it keeps you in the proper position to receive snatches and cleans and also Front squats are a submaximal lift that I believe you can perform any and every day. It doesn’t compress the spine like a back squat would and it keeps the load emphasized on the quads as opposed to the posterior chain.
I mostly keep the volume to a minimum.
When I’m squatting I usually build up to one heavy set and then move on. I usually don’t spend time working with certain percentages for multiple sets, but there are times where I will get extra volume in with drop sets. My goal everytime I load up is to build up to whatever my daily max is at that moment. If I’m not feeling great I will build up to a heavy single and do some back off sets just to get volume and feel a pump.
My goal each week is to keep increasing the weights. Some days/weeks are better than others, but if I hit 155 for a double last week I want to hit 156 or more this week. Any improvement is worth it. And when I’m squatting multiple times a day/week I usually take a couple cracks at it if I don’t hit it the first time. But if it’s not there I don’t push it and I try again the next time.
For example: Monday is statistically my worst day. For some reason when I don’t squat I feel worse the next days. Sunday is my “rest” day where I meal prep and program so I don’t usually lift on Sundays.
So Mondays are usually a day to feel it out for the week. I will usually try to hit a Heavy set slightly lower than the highest I hit the previous week. About 90% of whatever variation I choose. That sets the tone for the week and I can begin building from there. I know that at some point during the week I’m going to repeat that squat and beat it.
Which brings me to the last thing I try to do.
3. Play around with different squat variations.
There are a ton of different ways to squat and changing up the reps and style can be beneficial to training heavy everyday.
By doing different reps and variations I’m able to play with different loads and schemes in order to keep making progress. Like I said before, working to daily maxes with submaximal lifts is kind of the key to success. You cannot or I should say, should not max out max out everyday to the extreme. You can however lift heavy everyday relatively safely by changing the variables and conditions to your lifts.
Heavy Singles, Doubles, Triples, Pauses, Tempos, change the style front and back or high bar low bar. Belt vs. No belt. Any variable will adjust how heavy you will be able to go for that day.
Some days you will no doubt feel like a dumpster fire. Maybe you did a crazy crossfit workout, maybe you didn’t sleep, maybe you’re stressed for whatever reason. Doesn’t matter. Sh*t happens, but you still gotta lift! Those are the days you do a lighter variation just to mix it up a bit and get your lifts in.
The bonus to this is you’ll hit more PRs since these are most likely variations you don’t often do.
Another key to success is if you do try to squat everyday, 20 minutes to build up is all you need! Unless you’re doing drop sets, 20 minutes is more than enough time to hit your set and move on. Some days are gonna feel worse, but as you build up and get more comfortable your body will adapt to the stress you’re putting on it and you will be able to increase the loads progressively. If you hit a wall, back off and try to rebuild.
4. Play it by feel.
What I work up to for the day largely is influenced by how I feel for the day. If I am feeling extra sore or beat up, I obviously won’t be able to hit the same weights I would if I was feeling great. I use the RPE (Rate of Perceived Exertion) method when performing squats. Some days if it’s feeling less than stellar, maybe that’s a day to do some lighter volume just to give the legs a different feel. I don’t just pile on weights because I said go heavy. Play it smart and go by how you feel. Build up to a daily max and then move on. If you need to repeat a few sets, definitely do that!
This program will help you develop some mental toughness and below I will provide an example of how I work through this. The goal is to get stronger and attack weights and that’s exactly what I want all of my athletes to do!
I hope this helps you with your leg strength and if you have any questions feel free to shoot me a message and I will do my best to get back to you. In the meantime I think it’s your set! So get out there and hit some squats!
Thanks for reading!
Heavy Triple Front Squat
Snatch Max Double from Hang
Front Squat Heavy Single
Back Squat Heavy 5
Drop Sets 80% 3 x 5
Front Squat Pause 3ct Single No belt
12 Minute WOD max
Front Squat Heavy Single Leave room.
Build up to a Heavy Triple from rack.
If you fail, drop down and rebuild for a single
Front Squat 3×2 At a heavy set.
Back Squat Pause
Last 3 sets keep the same weight
Clean from blocks
Heavy Double Leave room to grow over the next 3 weeks.
Back Extensions and Wall Squats
50 Reps each
Front Squat Heavy Double (Leave room for the next 3 weeks)
Build up however
Clean and Jerk
Front Squat Single 7 Sets max
Front Squat Single (Not super max)
Snatch Triple from floor.
Deficit RDL 4×6-8
Plank Hold 4 minutes total