201-220 Squats

If you've done 201 - 220 squats in the test
Day 1 60 seconds (or more) between sets		Day 4 60 seconds (or more) between sets
set 1	52	set 1	58
set 2	52	set 2	58
set 3	54	set 3	54
set 4	54	set 4	54
set 5	max (minimum 60)	set 5	max (minimum 60)
Minimum 1 day break		Minimum 1 day break
Day 2 60 seconds (or more) between sets		Day 5 60 seconds (or more) between sets
set 1	54	set 1	58
set 2	54	set 2	58
set 3	54	set 3	56
set 4	54	set 4	56
set 5	max (minimum 60)	set 5	max (minimum 60)
Minimum 1 day break		Minimum 1 day break
Day 3 60 seconds (or more) between sets		Day 6 60 seconds (or more) between sets
set 1	58	set 1	58
set 2	54	set 2	58
set 3	54	set 3	58
set 4	54	set 4	56
set 5	max (minimum 60)	set 5	max (minimum 62)
Minimum 2 day break		Minimum 2 day break

More Sports That Run on Squat Strength

Picking up where the last level left off, here are more sports where a stronger squat quietly shows up in the results — some obvious, a couple you might not expect.

Skiing is a squat held for a whole run. Carve down a slope and your quads, hamstrings, and glutes are working the entire time, absorbing bumps and holding a low, athletic position against speed and terrain. Skiers who have built that strength tend to fade less late in a run and stay more controlled when the snow gets rough. Volleyball sits at the other end of the spectrum: short, repeated bursts. Spiking and blocking are jumps, and the quick shuffle into position is all first-step power. The squat feeds both the leap and the reset that comes right after it.

Golf looks calm, but a good swing is a fast rotation braced against a stable lower body. Much of the clubhead speed comes from the ground up, through the legs and hips, so a stronger, steadier base can add both distance and consistency. Soccer works the legs in a more continuous way — ninety minutes of jogging, sprinting, cutting, and striking the ball. Leg and trunk strength show up as harder shots, quicker acceleration, and the balance to shield the ball or stay on your feet through a challenge.

Gymnastics demands strength, balance, and control in equal measure. Landings, tumbling passes, and held positions all lean on lower-body strength and a trunk that does not wobble, which is exactly what squatting trains. Rugby is the heavy-contact version of the same idea: tackles, scrums, and repeated sprints reward players who can produce force and keep their feet when the game turns physical.

Endurance sports get something different out of the squat. Cycling is thousands of pedal strokes, and stronger legs mean each one can do a little more without maxing out — useful on climbs and in the final sprint. A steadier trunk also helps a rider hold an efficient position for hours instead of collapsing into the bars. Ice hockey blends power with balance on a low-friction surface: skating hard, changing direction, and staying upright through contact all trace back to strong legs and hips and a solid base.

Across all of these, the pattern is the same one from the previous level. Squats rarely replace sport-specific skill, but they raise the physical ceiling that skill gets to work with — more force to spend, and more control over how you spend it.