Racer Ready?
We are about two months from the start of another action-packed season of Masters racing. Everyone knows the importance that physical fitness plays in a ski race. Whether trying to take your racing to the next level or simply just out there having fun, a racer’s fitness is the key to success.
To help get our racers ready for the upcoming season, we are joining the Squatober challenge.
There is no cost to participate. We do ask that participants fill out the NEMS Squatober Challenge Form so we can see who is taking on the challenge and so we can check in with the group throughout the event.
Below are some FAQs to help you get ready. Hope you can join us!
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Squatober FAQs
What is Squatober?
Squatober is a journey. It is a month-long, daily knee-bending party that will get your quads pumping, your heart racing, and your race skis moving this winter!
When Does Squatober Start and End?
The Squatober party starts on October 2nd and ends on October 31st.
How Do I Participate?
NEMS will post a daily program on our Facebook page for participants to challenge themselves. Simply take the program and get to work!
Do I Need to be a NEMS Racing to Participate?
No! Squatober is open to everyone. If you have friends who would like to participate, please have them register. Squatober is better with friends, especially other ski-racing friends!
Where Do I Register?
There is no formal registration and no cost to participate. Squatober is open to all brave enough to abide by the Squatober motto, “If you bend, they will grow.”
We do recommend filling out the NEMS Squatober Form so we can stay connected to everyone throughout the process and see how things are going.
How Do I Track My Progress?
This is 100% up to you. Squatober is not a handing-holding endeavor; it’s a commitment to knee bending. How you bend is up to you, where you bend is up to you, and how you record your bends is up to you. You can track your process in a spreadsheet, on your phone, or by simply writing it down. It is completely up to you.
Other Suggestions:
It’s recommended a few days before the start of Squatober you go for a 1RM (1 Rep Max) attempt at your squat. This is the most weight you can squat without breaking form or failing the rep. This is your 100% value. Throughout Squatober the weights for your workouts will be taken from your max.
For example, suppose your squat max is 225 lbs. 100% of your squat max is 225 lbs. For days that say something like Back Squat 3 reps at 65%, 2 reps at 75%, and 1 rep at 80%, your weights would be 146.25lbs, 168.75lbs, and 180, respectively.
The Bottom Line:
Ultimately Squatober is what you make it. The program is challenging, but the rewards are high. If you’ve been looking to get in shape for the season, Squatober is a great crash course in strength training. Outside of the thigh-burning workouts, it also builds community. We are united as ski races; now is an opportunity to become united as knee benders. If nothing else we’ll all be able to commiserate about the workouts the same way we commiserate about course conditions 😂
From Luke Robins (M2):
“I’ve done this program for two years now. Last year I added 50 pounds to my squat total, which translated directly to my finishes during the season. Through Squatober I found motivation and enjoyment in training, partially because I found out I was good at knee bending, and partially because I was in it with a group of friends.”
“If you have never been a consistent bender, I encourage you to give it a try. There is no pressure to be putting 6 plates on your back and going ass to grass. Our goal is to create a community and get stronger. So what we’re really saying is, “What are you waiting for? Let’s get this party started!”
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