The 100 Rep Squat Challenge

Build SUPERHUMAN Strength and Stamina With High Rep Squats

For decades, doing high repetition barbell squats has been a rite of passage in the lifting world. You've likely heard of, or even attempted, the legendary 20 rep squat program.

It was likely developed in the late 1980s by powerlifter Randall J. Strossen, who published the book "Super Squats" detailing the protocol.

The core of the program is a single set of 20 repetition squats. This set is performed using a weight that would normally allow for 15 reps, with the last 5 reps done in a "breathing squat" style - taking deep breaths between each rep to help complete the set.

Performing that kind of work with substantial weight is HARD, but brutally effective. Many bodybuilders were proponents of high rep squatting, with the most famous being Tom Platz, known for his cartoonishly overdeveloped legs.

In short, high repetition squats are a proven way of developing the lower body.

My Personal Experience with High Rep Squats

Over the years, I've attempted to slay the high rep squat dragon on multiple occasions.

Here's a video of me from way back in my military days front squatting 100 kg for 20.

On another occasion, I back squatted 100 kg for 50 reps on a bet. Bro had to buy me a steak for doubting me afterwards.

While those are quite respectable feats for someone walking around at 74-78 kg, it's important to note that I had no natural talent for the squat whatsoever.

While I was a strong deadlifter right out of the gate, it took me years to squat 140 kg for a single with good control, and I remember squatting a paltry 60 kg for 20 after a year of training - probably to around 90°, nowhere to legal depth.

So if high rep squats are kicking your ass right now - persist. It doesn't get easier, but it does get better.

Enter Kettlebell Sport - Where Things Get REALLY Insane

While breathing squats are insanely difficult, kettlebell sport takes the brutality up another notch. Having to jerk a pair of kettlebells for 10 minutes straight, and no comfortable resting position, demands outerworldly muscular endurance and pain tolerance.

It shouldn't come as a surprise that high repetition squats are very popular in the sport as a method of specific physical preparation.

To mirror the demands of the sport, an even higher number of repetitions is performed, usually one hundred - roughly equivalent to the number of jerks a well conditioned athlete is going to perform in 10 minutes.

To the best of my knowledge, it was the legend Sergey Rachinsky who came up with the 100 rep squat protocol.

Not only is he a 12 time Russian and 9 time world champion in kettlebell sport, but he also holds Guiness world records in the barbell squat, having squatted 100 kg 212 times, and 80 kg 520 times!

Another strong proponent of 100 rep squats is 11 time world champion Denis Vasiliev. His recommendation is to work up to 100 reps in 5 minutes using a load equal to the one you're handling in competition - so if you're jerking 20 kg kettlebells, you're striving for 100 squats with 40 kg.

Should YOU Do 100 Squats?

You might ask if attempting 100 squats is worth it if you're not competing in kettlebell sport.

Only you can answer that question, but I'd argue that all things being equal, the person who does train for 100 squats is going to mog the person who doesn't, every single time.

I also have to mention elite sprinter Marc Baker here - at 62 years of age, he's running a 12 second 100 meter dash, and a 5 minute mile. Guess what he recommends? 100 barbell squats.

Enter The 100 Rep Squat Challenge

I've started the challenge with the empty bar last week, and plan on adding 2.5 kg each week as time goes on.

My first goal is going to work up to 60 kg in 5 minutes, so 20 reps per minute. As the weight gets heavier, I'm going to reduce the pace, and my ultimate goal is 80 kg, a little bit over bodyweight, in under 10 minutes.

I estimate that process going to take around 6 months.

I'm starting “too light” on purpose - it's not only about the goal, but also about the gains that can be accrued throughout the process of working up to the goal.

Regarding form - Denis Vasiliev is doing half squats, because it closer mimicks his sport. Others may want to go ass to grass. Personally, I'm striving for powerlifting legal depth.

I understand most people are not going to get to 100 reps with bodyweight on the bar. Not everybody has too! Scale the challenge to your level.

If you need to, start without any external resistance at all. You don't even have to add weight every single week. Slow and steady.

The only rule is to do 100 squats, and stick with it for the next 6 months.

If you decide to join, and tag me on Instagram, I'm going to repost to my story. Let's get some momentum going!

Give Me 100

Let's give it 6 months to turn those little ostrich legs into pistons... follow my progress on Instagram and other social media, all the links are HERE on my website.

Have a great weekend,

Alexander