Squat Foundation

FTR Athletics Squat Foundations- 10 Week

The early weeks focus on accumulating quality reps in the 60–70% range, dialing in mechanics, positioning, and consistency under the bar. As the program progresses, volume gradually decreases while intensity climbs, pushing athletes into heavier percentages with purpose. By weeks 7 and 8, you’re handling near-maximal loads with confidence, preparing your body and mind for a true test.

Week 9 pulls things back with a deliberate deload, giving your joints, nervous system, and movement patterns time to recover and sharpen. Then in Week 10, it’s go time: a full 1RM test designed to showcase the strength you’ve built.

Atlas is more than just percentages on paper, it’s a disciplined approach to long-term strength. Perfect for CrossFit athletes, hybrid competitors, or anyone seeking to build a strong foundation, this program emphasizes consistency, intent, and progression every week.

What to expect:

• 3 squat sessions per week
• Progressive overload with calculated percentage increases
• Built-in deload for optimal recovery
• Peak performance and 1RM testing in Week 10

Whether you’re chasing your first big milestone or adding weight to an already solid squat, Atlas is built to move the needle.