Yes! The Ultimate Pistol Squat Program is VERY home-workout friendly. I know that over the past two years, many people have been doing most, if not all of their training from home. I designed this program so it can be done from home, and the gym. 

Absolutely! This program is for both home and gym workouts. If you are training at the gym, you can use a barbell in place of dumbbells during some of the exercises (ONLY if you have a lot of experience with barbell exercises), and you can use machines during some of the exercises (particularly for the calves). That being said, if you are training at the gym, you can follow this program exactly as is. 

The Ultimate Pistol Squat Program is very user friendly as it only requires dumbbells (or kettlebells), bands, and a foam roller (sliders or towels can be used in place of a roller). However, the exercises in this program are very modifiable and can be adapted to meet the equipment you have at your disposal. If you don’t have dumbbells, you can use bands or household items. 

A general guideline for each phase is 4-12 weeks. It is not a race, so take your time. Focus on performing all of the exercises using your very best form, and be both mentally and physically present for 100% of your reps. 

You can progress the exercises in each phase by adding more resistance (weight and/or band), altering the tempo, performing the high end of the rep range using the same resistance, and most importantly, improving your form. As I say a lot, most exercises are not “too easy” if they are being performed correctly. This program is no different.

I am asked this question a lot. The answer is, it depends. While I suggest 4-12 weeks per phase as a general guideline, do what works and feels best for you. If you are struggling with the pistol squat specific exercises but feel very comfortable with the accessory exercises, you can advance to the next phase for the accessory exercises, but should keep following the pistol squat specific exercises from the previous phase until you feel ready to progress to the next phase. 

In The Ultimate Pistol Squat Program, I provide different ways you can modify the pistol squat specific exercises so they will meet you where you currently are in your pistol squat journey. 

Yes, absolutely! If you are looking to do your first pistol squat ever and have been really frustrated with your lack of progress, The Ultimate Pistol Squat Program will give you the necessary tools and a well thought out plan so you can succeed. This program will meet you where you currently are, so you don’t need to feel intimated.

Yes! If you can already do pistol squats but want to improve your form, increase your reps, and learn more advanced variations, The Ultimate Pistol Squat Program is for YOU! Plus you’ll also learn many new exercises that will get you much stronger, more athletic, and mobile!

Each workout generally takes around 45-60 minutes to complete. If you add in extra exercises, or have a customized warm-up or cool-down, this will increase the overall length of your workout. 

As I know some people have limited time to work out, I intentionally designed the program so you have the option of doing 2-3 sets per exercise. If you are pressed for time, you can opt for doing two sets per exercise instead of three.

In The Ultimate Pistol Squat Program, in each phase you receive 2 different workouts. I recommend doing each workout 1-2 times per week, for a total of 2-4 workouts per week. I recommend leaving 1-2 days between workouts so your body has sufficient time to recover. While these are my recommendations, as always, figure out what works and feels best for you. 

For each exercise I provide you with a target rep range. For instance, I might recommend 2-3 sets of 10-12 reps. No matter what form of resistance you are using (dumbbell, kettlebell, band, bodyweight, etc), you should select an amount of resistance that allows you to hit the target number of reps using good form. As I talk about all the time, form matters! The resistance you select should feel challenging, particularly for your final few reps, but not so challenging that you can’t hit the target number of reps. Also, the resistance shouldn’t be too challenging that you aren’t able to perform 100% of your reps using good form. 

As a general rule, select a resistance where at the end of the set you feel like you could have performed 1-2 more high quality reps. Remember, it is better to be conservative when you are choosing a resistance versus using too much resistance, and not being able to perform the exercise correctly. Quality trumps quantity! 

In order to provide you with a bigger bang for your buck, and to make the workouts more time efficient, the exercises in each workout are to be done in supersets. A superset is two exercises that are performed back to back. In each workout I have 2-3 sets of a warm-up superset, and 2-3 sets of 3 workout supersets. After each set of the superset, you will rest for the prescribed amount of time. That being said, if you need to take more rest please feel free to! I want you to feel fresh for each set! This program (and all of my programs) is designed to make you better, not exhausted! 

Absolutely! The beauty of The Ultimate Pistol Squat Program is I am giving you SO much more than just pistol squat specific exercises. I am providing you with an abundance of exercises that will improve your lower body, glute, adductor, hip flexor, lower leg and foot, and core strength, athleticism, and mobility. These exercises will have a huge carryover to your training, sport, and life. The Ultimate Pistol Squat Program is about so much more than just pistol squats. While pistol squats are obviously a key component of this program, they are not everything. 

No, they are not the same. Close to all of the exercises in The Ultimate Pistol Squat Program are different from the exercises I’ve included in The Ultimate Lower Body And Core Program. So if you already own my lower body and core program, you will receive an abundance of new exercises. I’m guessing you haven’t tried many of these exercises before! They will blow your mind! 

While The Ultimate Pistol Squat Program provides so many benefits, I do not recommend using this program if you are currently dealing with any knee issues, or any issues in your lower back, hips, ankles, or feet. As I always like to be extremely cautious, please consult your physician before beginning this or any other exercise program. 

Yes. You can make The Ultimate Pistol Squat Program your main program and can complement it with another program. Or you can follow your program and can incorporate some exercises from The Ultimate Pistol Squat Program into your current program. 

Also, as The Ultimate Pistol Squat Program is to be followed 2-4 days per week, you can perform your program on the other days. That being said, you do not want to over-train, so make sure you take off at least 1-2 days per week. 

Yes! While both my pull-up and push-up programs are full body programs, they are especially focused on the upper body and core. The Ultimate Landmine Program is also a full body program. As I know many people are currently following either my pull-up or push-up program, and countless people have asked me to create a pistol squat program, I intentionally designed The Ultimate Pistol Squat Program so it can be seamlessly combined with my pull-up and push-up programs (and also my landmine program). 

As The Ultimate Lower Body And Core Program targets the lower body to a significantly greater degree, I do not recommend following these programs at the same time. I recommend starting with The Ultimate Lower Body And Core Program, and doing The Ultimate Pistol Squat Program once you have completed The Ultimate Lower Body And Core Program.

A sample training plan could be: 

Monday: The Ultimate Pistol Squat Program

Tuesday: The Ultimate Pull-Up Program

Wednesday: Off 

Thursday: The Ultimate Pistol Squat Program

Friday: The Ultimate Pull-Up Program

Saturday: Off

Sunday: Off 

Also, you can substitute the lower body exercises in The Ultimate Pull-Up Program with some of the supplemental exercises from the bonus section of this same program. That way you will only be training your lower body on days where you are following The Ultimate Pistol Squat Program.

The above also applies if you want to combine The Ultimate Pistol Squat Program with The Ultimate Push-Up Program or The Ultimate Landmine Program.

Yes! Like with all of my programs, The Ultimate Pistol Squat Program is a fantastic resource for coaches! I intentionally designed this program to serve as a very comprehensive manual coaches will have at their disposal. Whether you want to add some new exercises to your arsenal, improve your coaching and cueing, or programming, The Ultimate Pistol Squat Program will help you accomplish that! 

With my pull-up, push-up, lower body and core, and landmine programs, I have received hundreds (if not thousands) of amazing messages and testimonials from coaches who have purchased my programs to use as a learning tool, and they (and their clients) have reaped the benefits. I expect the same trend to occur with The Ultimate Pistol Squat Program.

This should go without saying, YES! The Ultimate Pistol Squat Program IS for people of all genders.