Ready to make 2025 your fittest year yet? The DRiV Extra Gains Challenge is here to give you an extra push, track your progress, and help you unlock new levels of fitness. Over the course of the year, we’ll tackle five 10-week blocks, each featuring a specific challenge to develop your strength, endurance, and skills.
Here’s how it works:
• Each week of the 10-week block, you’ll complete one additional training session focused on the block’s specific goal.
• Complete it at any time during the week, and log your results on our Challenge Board.
• Watch your numbers improve and celebrate your progress!
Block 1: Back Squat Challenge
We’re kicking off the year with a Back Squat Challenge to build lower-body strength and endurance. This 10-week block will test your ability to perform under increasing loads and track improvement.
How the Back Squat Challenge Works
1. Find Your Benchmark: Use your 3-rep max back squat from last year as your starting point. For example, if your 3-rep max is 200 lbs, this will be your reference number.
2. Warm-Up Set: Start with 10 reps using an empty barbell.
3. Add Weight for Each Set: Add 10% of your benchmark max after each successful set of 10 reps. Using the 200 lbs example:
• First set: 10 reps @ 45 lbs (empty barbell).
• Second set: Add 10% (20 lbs) → 10 reps @ 65 lbs.
• Third set: Add 10% (20 lbs) → 10 reps @ 85 lbs.
• Continue adding 10% and completing sets of 10 until you can no longer complete all 10 reps.
4. Scoring:
• When you can’t finish all 10 reps in your final set, record the weight and reps completed.
Example – Starting with a 200 lbs Benchmark
Here’s how it might look:
• Warm-Up: 10 reps @ 45 lbs.
• Add 10%: 10 reps @ 65 lbs.
• Add 10%: 10 reps @ 85 lbs.
• Add 10%: 10 reps @ 105 lbs.
• Add 10%: 10 reps @ 125 lbs.
• Add 10%: 10 reps @ 145 lbs.
• Add 10%: 8 reps @ 165 lbs (can’t complete all 10).
In this example, the score for the week would be:
• Reps: 8 @ 165 lbs (indicating the limit reached).
The 2025 DRiV Extra Gains Challenge is all about commitment, consistency, and progress. Block 1 is just the beginning. Are you ready to test your limits and rack up some serious gains? Just sign your name on the board and get your first attempt completed.
Let’s hit the rack, load those barbells, and see how far you can go. 💪
Stay tuned for updates and tips throughout the challenge – let’s crush 2025 together!
