Medicine Reprogrammed
Squat strength Cycle: March 31 - May11th!
Stronger Legs, Here We Come!
We’re kicking off spring with a brand new strength phase, and it’s all about the squat! After finishing up our last conditioning cycle strong, we’re shifting gears to focus on one of the most foundational movements in fitness: the Back Squat.
This 6-week Squat Strength cycle is designed to build serious strength using the V-S-I system: Volume, Speed, and Intensity. Each week, your squat sessions will vary between these three focus areas to help you move better, build muscle, and ultimately squat more weight.
Also, new this cycle is our ‘Fitness Program’. With so many new On-ramp athletes excited to join our community in class, it’s important to us we present multiple options for programming to meet the needs of our diverse fitness group. Now when you view programming in SugarWOD and on our whiteboard, you will see modifications and scalable options for all athlete types. This includes:
- A standard program for how the workout is recommended to be performed.
- An intermediate scale for athletes who are still building their technical skill and strength.
- And now, a new Fitness Track which provides modifications for all movements. This is for athletes working on their foundational strength and intensity.
Athletes may interchange modifications from each programming scale as needed to ensure they are getting the right intention from the workout. Coaches will also be directing modifications based on the athlete to ensure they’re safe and performing the movements as high quality as possible.
If you have any questions on modifications, please talk to a coach. Also be on the lookout for all our new members joining classes! We currently have 9 On-ramp athletes coming in!
Get ready to move some serious weight, build stronger legs, and dial in your squat technique. As always, keep showing up, trust the process, and let’s get after it together!
Let’s go PC Crew! 🏋️♀️🔥
Cycle Overview
Volume Sessions
These are your bread-and-butter training days—the base of our squat pyramid.
Focus: Building squat endurance and capacity through higher reps at lighter weights.
Loads: 55–75% or 5-7/10 RPE
Movement: Mainly Back Squats, with occasional Front Squats
Goal: Improve consistency, quality of movement, and develop muscular endurance in the squat range of motion.
Speed Sessions
These will alternate between speed-focused squats and unilateral work (aka single-leg strength). Both are designed to improve coordination, balance, and your ability to produce force quickly.
- Light loads (20–40% or 2-4/10 RPE)
- Fast, explosive movement
- Front & Back Squats
- 20–30 total reps
Unilateral Work:
Dumbbells, kettlebells, and varied setups
Single-leg strength, balance, and injury prevention
20–30 total reps
Intensity Sessions:
These are the heavy hitters—the days we go heavy on the Back Squat.
Loads: 85%+ (8+/10 RPE)
Back Squat only
Total reps: Under 15
Linear progression: weights increase each week
These days will be paired with lighter, shorter metcons and less lower-body work leading up to them to ensure you’re fresh and ready to lift big.
Accessory Work
Accessory days will be focused on core strength and movements that complement your squats, helping you stay balanced and strong from head to toe.
The Big Picture
This is the first of three strength-focused cycles we’ll be doing this year: Squat, Press, and Pull. Each will be separated by transition weeks so we can reset and focus on different skills and priorities.
We’ll continue to train other lifts and skills throughout the week, and metcons will remain varied—but with smart programming to avoid interfering with your squat progress. Expect more machines (hello Echo Bike & SkiErg!) and less squatting between squat sessions.
Thank you PC Community!
We’re overwhelmed with gratitude for the support this community has shown for our mission; to provide comprehensive care to everyone through functional medicine and fitness. Thank you for sharing our values. Together, we have the opportunity to create positive change in our health and longevity.
Your Physician Coach Crew
- Dr. Audrey Falconi, DO, RMSK, CFL1
- Dr. Ayla Hopkins, ND, CFL1
- Coach Wyatt DeJong, COO, CFL2, USAW-L1
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