Introduction To Squatober
Squatober is an online workout program that changes everyday. It is a program that has you squatting five days a week throughout the month of October, leading up to a PR party on Halloween. Often referred to as a ‘knee bending party’, Squatober emphasizes its communal and festive nature, making it a fun and engaging way to improve your back squat PR while also contributing to charitable causes. The program is suitable for anyone who wants to improve their squatting strength.
Squatober is a challenging program that requires dedication and consistency, but it can be fun and rewarding if you stick to it. The program is self led or led by a conditioning coach and is designed to help you achieve your squatting goals.
Luckily during the month of Squatober you can still train your upper body to maintain your hard earned gains from other lifts, so do not worry about losing any progress.
During this time you will start off your workout with some form of squat training, preferably the barbell squat as this 4 week event pays homage to one of the best lifts anyone can ever do.
Who Created Squatober?
Squatober started almost a full decade ago, in 2015, and was created by a man named Aaron Ausmus. Recognized worldwide and mentored by world-class strength coaches, Aaron is the creator of the “knee bending marathon” called Squatober and is a head coach for strength and conditioning at the University of Southern California. His experience as an NCAA D1 Shot Put champion in his earlier years show that Aaron knows what it means to train hard and win.
How Do I Do Squatober?
During Squatober, your volume and intensity will be moderate for the most part with de-load days throughout the week to ensure you do not crash out mentally or physically. It is important to follow the training plan provided, whether it be the samples provided below, or on Instagram from @soriex_squatober and @penandpaperstrengthapp.
These accounts will provide you with the information and workout sequence you will be doing throughout the week.
Be warned, if you do not like surprises or you want to know what movements you will be doing in advance, this may not be the program for you, as the movements are posted a day prior to the training or that morning.
If you are new to Squatober or are looking to connect with like-minded gym goers, you are definitely going to want to head over to soriex_squatober and penandpaperstrengthapp.
The community aspect of the challenge is strong as you’ll see a wide community of all types of people interacting with each other and sharing stories as to how their Squatober is going. This can be encouraging and motivating to new comers and returning members alike.
Should I Do Squatober?
Yes, if you have the physical capabilities to do a squat, you should do Squatober. If you are a newbie in the gym and you want to be baptized by the Squatober month as your origins of training, consider getting a coach to help you properly program your regimen so you can improve your squat.
Squatober can be a life-changing experience, helping participants transform their health and fitness through dedicated training and lifestyle changes.
For the intermediate and advance trainees, this can be a great way to burst through plateaus, by forcing yourself to prioritize the lower body in the beginning of your training, especially if you are someone who doesn’t train legs that often.
It can also help to have a training partner for mutual accountability throughout the entire month. Building a bond through the sweat and tears is something most people dream about, go make it happen
At the end of Squatober you should be leaving the gym with a new perspective on what it means to train legs at a high frequency.
With a newfound perspective on the squat and its variations, take what you have learned for the past month and keep the gains on coming for next years session, this is not a one and done deal, squatting should be a staple for your training.
Sample Week Of Typical Squatober Sessions
The movements below serve as a sample as to what a week of Squatober can look like for you. Remember to properly warmup for about 5-10mins making sure your body is ready for the stresses of the upcoming lifts.
Make sure to get at least 7-9 hours of sleep per night to help your body recover from the workouts. Stay hydrated and listen to your body for any signs of excessive stress or pain.
Monday
Barbell Back Squats 5×5 at 80% 1RM ,
2a) Dumbbell Bench Press 4×8 2b) Dumbbell Single Arm Rows 4×10
3a) Dumbbell RDL’s 3×10 3b) Chin Up 3×8 with a 10 second isometric hold at the end of each set.
Cool Down: 15 elephant walks each leg + 10mins on a stair master at a conversational pace
Tuesday
Barbell Back Squat 4×15,12,12,10 at 60-65% 1RM,
2a) Barbell Bent over Rows 4×8 2b) Standing Single Arm Shoulder Press 4×6
3a) Kettlebell/Dumbbell Cossack Squats 3×8 3b) Russian Kettlebell Swings 3×10
Cool Down : 10min bike ride + 10min of light stretching
Wednesday
Barbell Front Squat 4 x 6 at 75% 1RM ,
2) Barbell Incline Bench Press 5×5 at 70% 1RM
3a) Single Arm Kettlebell Suitcase Deadlift 3 x 10 reps 3b) Kettlebell Farmers Carries 3x50ft up and back
Cooldown : 15min light light jog + 10min stretching
Thursday
Barbell Back Squat 5 x 8 at 65% 1RM (Focus on a 2:1:2 Tempo for Time Under Tension)
2a) Dumbbell Bench Press 4×8 2b) Dumbbell Single Arm Rows 4×10
3a) Seated Dumbbell Military Press 4×8 3b) Alternating DB Curls 4×10 (Focus on weaker side first)
Cooldown : 10min Stairmaster + 10min brisk walk
Friday
Barbell Front Squats 5×5 at 80% 1RM ,
2a) Weighted Pushups 4×12 2b) Neutral Grip Pullups 4×8-10
3a) Triceps Press Downs 4x 10 3b) Barbell Reverse Curls 4x 8 Carries 3x50ft up and back
Cooldown : 15mins stretching all major muscle groups
You can reserve the weekends for your recovery and do light impact activities like yoga with a friend, swimming at your local YMCA, or play a few games of pickle ball to get the joints moving.
A simple walk suffices as a great form of low impact cardio, the goal is to keep moving so you can train hard during the week, these small pick me up activities will help get you through the month.
Can I Do Squatober At Home?
Absolutely! Though this challenge is best done at the gym, make some modifications and get that work in at home. Consider buying a few weights, like dumbbells or kettlebells if you do not have a squat rack.
Look for any way you can load up the intensity and then consider going for a 1RM at your local gym with a day pass if you are determined to see what you got.
However if you do have a home gym, ensure you have enough weight to load up your intensity enough to where you can max out at the end of the month and train moderately as you lead up to the max out session. The barbell should be your best friend along with other forms of equipment.
Nutrition and Recovery During Squatober
Proper nutrition and recovery are crucial to getting the most out of the Squatober program. As a participant, you’ll be squatting five days a week, which requires a significant amount of energy and nutrients to support muscle growth and recovery.
Be sure to fuel your body properly before and after your training day, prioritizing protein and fats after your lift while consuming quick energy clean carbs before your lift as a natural energy boost.
PR Party: Celebrating Your Progress
Celebrate your progress and achievements at the PR party on Halloween. Share your results and progress with the Squatober community.
Take pride in your hard work and dedication to the program. Use the PR party as motivation to continue challenging yourself and pushing your limits. Connect with other participants and make new friends who share similar fitness goals.
Safety and Form
Focus on proper form and technique when performing the back squat and other exercises. Make sure to warm up before each workout and cool down afterwards to prevent injury.
Listen to your body and take rest days as needed to avoid burnout and injury. Use a spotter or safety bars when lifting heavy weights. Don’t ego lift – lift weights that are challenging but manageable for you.
Is Squatober Safe?
High frequency squatting is not a new concept, many trainers and trainees have been performing high frequency squat programs for years with amazing results.
Even though the back squat is the preferred movement to be practiced during Squatober, understand your physical capabilities before hopping into the program. The right modification for your physical abilities can make a huge difference.
For example if you have a history of severe knee pain or have any other type of leg injury, you might want to hold off on the consistent repetitiveness of squatting almost everyday.
You should always speak with a reputable and relevant health care provider related to your needs and take their advice and guidance as to what you should or should not be doing.
However, for many fitness goers, squatting every day for five days straight shouldn’t blunt their progress. Listen to your body and keep a log of how you feel after every session, as this can grant you more insight as to how your body is holding up during your training.
Remember this program is only a month long, so don’t create lifelong injuries because you ignored the signs of your bodies limits.
Preparing for Squatober
Make sure you have the right equipment, including a barbell, squat rack, weight plates, dumbbells, and kettlebells. Create a log to track your progress and weight lifted throughout the program.
Get familiar with the exercises and workouts involved in the program and join the Squatober community on Facebook or Instagram to connect with other participants and get support. Consult with a personal trainer or doctor if you have any concerns about the program.
How To Stay Consistent During Squatober
Having the discipline to squat 5 days a week is no easy feat, many factors like fatigue and boredom can set in if you get tired of squatting daily.
Squats in itself aren’t easy, its a skill that requires mastering in order to reap its full benefits, and the last thing you want to do is half step under the bar.
To stay consistent, give yourself a progress update at the end of every five day session. This can provide a reflection point as to where you are with your training and how much longer you have left in Squatober.
Remember to take some time for recovery as this can be an overlooked factor when repetitively doing a similar task, it acts as a refresher for your next bout
Remember to make this challenge fun, follow the principles of Squatober and you are sure to increase your 1RM by the end of the month, even if its only by a few pounds.
Again remember to take time to recover in a way that can take your mind off the mundane if it becomes unbearable, by the end of day 30 you’ll be thanking yourself for sticking through the program and getting familiar with a very important skill.
Progressive Overload and Accessory Lifts
Progressive overload is a critical component of the Squatober program, as it allows you to continue making gains in strength and muscle mass over time. Accessory lifts are also an essential part of the program, as they help to strengthen the muscles that support the squat.
Incorporate progressive overload each week within small increments, that way you don’t burn out, and stay on the path for a new PR on the 31st.
Suggested Equipment For Squatober
Barbell: The barbell is probably the single most important equipment piece that you’ll need to complete Squatober at its purest. Without a barbell you will have to settle for alternative forms of loading which isn’t bad, but it just won’t follow the traditional Squatober protocol.
The Synergee Open Barbell by Synergee Fitness is a great product to start or end your Squatober in style.
Kettlebells: When in doubt don’t rule kettlebells out. Kettlebells can be loaded heavily and comfortably when performing front squats. If you’re limited on space but have enough room for small gym equipment, consider purchasing a few heavy kettlebells to throw around
Iron Bull Strength offer a wide range of high class kettlebells that can keep your training interesting and purposeful
Dumbbells: Dumbbells can be a more convenient and cheaper option when choosing a barbell alternative for squats. Like Kettlebells, they offer a way to save space if you’re using a home gym setup, or an alternative to the back squat if you choose not to put a bar on your back (Sacrilege to the cause…Just Kidding).
Rogue Fitness is a leader in the space of dumbbells and offers a wide variety of weigh ranges.
Concluding Thoughts On Squatober
Squatober is a challenging but rewarding program that can help you improve your squatting strength and overall fitness. With dedication and consistency, you can crush the challenge and achieve your fitness goals. Remember to stay safe, focused, and motivated throughout the program. Celebrate your progress and achievements, and use the program as a stepping stone to continue challenging yourself and pushing your limits.
References
1) Grgic, J., Schoenfeld, B.J., Davies, T.B. et al. Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Med 48, 1207–1220 (2018). https://doi.org/10.1007/s40279-018-0872-x
2) Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469.
3) Rossetti, Michael L.; Munford, Shawn N.; Snyder, Brandon W.; Davis, Shala E.; Moir, Gavin L.. The Effects of Multiple Sets of Squats and Jump Squats on Mechanical Variables. Journal of Strength and Conditioning Research 34(4):p 1017-1023, April 2020. | DOI: 10.1519/JSC.0000000000002009
FAQ’s
What is the Squatober challenge?
Squatober is a monthly challenge held in October every year that consists of 21 days of non stop squatting 5 days a week with rest on the weekends. this challenge is one of many great programs online that can get you the gains you are looking for, as long as you have the tools to participate.
Is Squatober free?
You will need some form of resistance to properly perform Squatober which does require you to purchase weights. Consider getting a low cost membership at your local gym or outfitting your home with a squat rack, kettlebells and or dumbbells to join the party.
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