This 8-week squat program was designed keeping the prevailing science in mind. For the first three weeks, you will progress in reps: And for the last three weeks, you will progress in weight: Id say that this program is primarily suited for the intermediate lifter. This program has the user squatting twice per week at varying rep schemes and percentages during each session. I like how Hatch works both back and front squats. He developed this program. Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. ! " Pick Your Program This project was a redesign of an existing app that I . This app calculates the weights you should use, based on your one rep maxes, for the 12-week Hatch Squat protocol. Immediately following back squats, you would move to front squats. The pattern seems to be heavier on the first day and lighter on the second day. HATCH WORKOUTS After setting your One Rep Max (1RM), log your Hatch Squat program and track your sessions. Its with this being said, that I provide this disclaimer. long love confession text message copy and paste. Click Here to Download Our Switching Phase Program It consists of 18 training sessions. Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. Click to email this to a friend (Opens in new window), Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Google+ (Opens in new window). THE PROGRAM If you're new to Hatch, here is the premise. Front Squat: triple up to 70% of your max triple. This is probably my favorite strength program, to date. Back Squat: triple up to 70% of your max triple. The Russian squat program is six weeks long, with three squat workouts per week. Pre covid, my all time PR was 340 in Jan 2020. Just like buying a boat, where the best days come when you buy it and when you sell it, same goes for a tough squat program. I am a lot stronger now as I can lift 3x3 at about 90% of that weight. To receive the free guide, please confirm your address by clicking the confirmation link in the email we just sent you. Bench Press vs Chest Press: Whats the Difference? All you need is your 3RM Front and Back squat, and you've got one of the most tried and trued squat program in the history of strength training. Right, it seems so simple. Sets of 3 all the way up. Background: At the start of the program (after Thanksgiving) my back squat was at 315. The second influence came from one of my coaches, Richard Flemming, has always loved making his athletes perform front squats followed by back squats at specific times during his program. Hi,Nice post. Therefore, the only reps we ever performed, outside of Bucket 8 days (thats a whole other blog in itself), were triples and sets of 5. Contact, Brute Shred Manual Hi - I'm on week 4 of the hatch squat program and have started to hit a wall. Squatting 2x a week will allow me to hit up at least one WOD a week on the other days of the week. fill plugin. Then you will follow up with front squats for sets/reps in the same workout. Among Hatchs many accomplishments are memberships in the USA Weightlifting and USA Strength and Conditioning Coaches Halls of Fame. During the first 9 sessions the weight is being held constant and the volume is increased. We would go to the maximum every time we tripled on the squat, and the goal was to attempt a PR every week unless it was a deload week. Coach Hatch has also had athletes make three United States Olympic Teams and 12 World Teams. back squat and you get entrenched in the program and see you are failing sets, take 2.5-5% off your max (10-20 LBS) and let 380 or 390 become the new training max. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. Gauge your body correctly and keep squatting. In the early 2000s Coach Mike Burgener approached Coach Hatch looking for an example of his squat cycle he used with his athletes. was taken out of the user interface in Excel 2007. Here is the general breakdown of our template: Front Squat: work up to a max triple. As programs like Microsoft Excel have evolved, they have become increasingly visual, incorporating graphs, charts, symbols and shapes. Other than that, focus on completing the squats and then go home and rest and eat. This means you will work at about 50 to 60% of your new 1RM and concentrate on speed out of the bottom of your squat. Tempo Back Squats (5 seconds eccentric lower) tripling up to 80% of your 3 rep max Back Squat with 4 sets above 70% of the prescribed weight for the day. A program such as Hatch will fix you for the better. Hatch Squat Program Review My buddy and I just finished running 11 weeks of the Hatch program (it's 12 weeks online but you test a new max week 11 and then 12 is deload). With that being said, this program will still work no matter what age you are and current training status, but also understand that it will take a few weeks to get used to this volume. Over the years, they built a huge tolerance to squatting and built an incredible base strength to carry over to the Olympic lifts. I only do classic lifts on Saturday mornings, so it's really workable for my current schedule. hatch squat program is a program developed by : gayle hatch , an olympic weghtlifting coach it calls for squatting twice a week where you do both back and front squat every squat session which means almost like 50-60 reps per session divided to both front squat and back squat depending on one's rm percentages for both front and back squats last The original interface was clunky and hindering to use, a redesign was severely needed. Ideally it will. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. You will know youre getting a workout in as soon as you begin. Womens Beach Buns Guide, As a 17 year athlete of the legendary Gayle Hatch, I am here to finally set the record straight. This squat cycle is NOT even close to anything I have ever done in my career and is in no way, shape, or form a reflection of the true Hatch Squat program. Now I can imagine you being upset and wishing this long drawn out yearly cycle included many ups and downs in volume and a ton of variance. So I've been looking around for a program I can do to increase my squat and get stronger overall while doing my gyms regular WODs. Overall I am very happy with the results and progress I made during the Hatch program. This program has the user squatting twice per week at varying rep schemes and percentages during each session. Coach Hatch has also had athletes make three United States Olympic Teams and 12 World Teams. The rep and set schemes change each day and are based off percentages of your max back and front squats. There is more volume in Hatch than in the, 8 Week Hypertrophy Specific Training Program Spreadsheet (HST), Fred Hatfield (Dr. Squat) 9 Week Peaking Program Spreadsheet, Russian Squat Program + Routine Spreadsheet (Original and Masters Versions), Classic 11 Week Deadlift Peaking Program Spreadsheet, Dusk Till Dawn by Apollon Nutrition Review, Mamba by Klout PWR Nootropic Pre-Workout Review, Speed by Vices and Vibes Nootropic Review, Each training session programs front squats and back squats, The Hatch Squat Program uses a descending pyramid rep scheme, The athlete will attempt a 103% of 1RM squat in week 11. Close suggestions Search Search. My Push Press increased by 25 pounds though my Strict Press didnt change. The best days of the program are when you start and when you finish. Sets of 3 all the way up. (hatching is when you add fine lines to graphics to represent shading or other Immediately following front squats, you would move to back squats. Just the feel of the overall program, like youre onto something different. To solve this problem, an onboarding section and other assist pointswere needed to add clarity. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. Excel help, tips, and templates. The Russian squat routine should be your main priority when youre doing it. You can also use this window to cycle in some box squats and even do some band work a la Westside Barbell. Heres a brief video on Coach Gayle Hatch for those of you that are interested. For the typeface, I used the friendly, geometric Opensans. Why? After the squat was finished, we would proceed to other absolute strength exercises such as military press, push press, bench press, incline press, dips, curls, pull-ups, abs, and hyperextensions. You will hit back squats first for the prescribed reps/sets. The last time I tested my 1RM was back in Feb. aerospace manufacturing jobs salary near berlin . Sorry, your blog cannot share posts by email. Womens Beach Buns Guide, BUILD OLYMPIC LEVEL LEG STRENGTH WITH THE REAL HATCH SQUAT CYCLE. Unless you are an experienced squatter, with high numbers, you should use about 90% of your max to calculate the numbers you will need to hit. It is pretty high volume since you'll do ~35-50 squats total, each session. Brute Booty If you want to do the Russian deadlift routine, make sure to enter a very conservative 1RM. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. However, for some reason the option of filling a series with a pattern Coach Hatch has also had athletes make three United States Olympic Teams and 12 World Teams. Yes, you can. Lets first begin by describing who Coach Hatch is, and then we will delve into the true genius and masterminding of his squat program. Mental Performance Seminar I also just bench pressed a 3RM of 90lbs a few days ago. The volume and intensity were completely different and actually more simple than most would believe. As a lover of fitness and kinesiology, I knew the structure of this workout plan was paramount and needed a better delivery in order to aid the user. Below is a video of my PR followed up by a No-Rep press at 250 LBS. I applied this to simple elements to make the app visually pleasing yet still direct and easy to use. You cant be a sissy and get involved with squats. The Russian squat program is six weeks long, with three squat workouts per week. StrengthLog Your friendly training buddy since 2018. Athletes grupotel santa eulalia. I know, because Ive done it myself. close menu Language. Sets of the all the way up. WORKOUT JOURNAL I wont spend a lot more time explaining the program but will give you some resources below on where you can read more about Hatch if you are interested. Tempo Front Squats (5 seconds eccentric lower) tripling up to 80% of your 3 rep max Front Squat with 4 sets above 70% of the prescribed weight for the day, Pause Back Squat (3-second pause at the bottom position) tripling up to 80% of your 3 rep max Back Squat with 4 sets above 70% of the prescribed weight for the day. This two day per week front- and back squat cycle . And every other workout you will progress in weight or reps. 2.3.1 Gains are expected. The Russian Squat Program, also known in some circles as the "Soviet Squat Routine," incorporates Squat, Bench, Deadlift, and Back Extension, however, you could choose to complete the. It's a 12 week program where you back and front squat 2 times a week. Its best not to think about how wiped out you may be. Do you even lift, bro? Whatever squat you were to perform first that day was to be your triple max. You will focus on dynamic effort lifting during the switching phase. Bench Press vs Chest Press: Whats the Difference? Front Squat: 45 Whatever you worked up to on Back Squats, you would take 4 sets working back up to 80% of that weight, and the jumps would be done in 5% increments. Microsoft excel is the industry leading spreadsheet program, a powerful data visualization and analysis tool. Youll alternate between two types of workouts: The 6 sets x 2 reps x 80% will remain like a steady beat throughout the entire program, while the progressive workout will get increasingly more challenging. A post shared by Jamal Browner (@ jamal _b15) on Jul 18, 2020 at 1:25pm PDT [Related: Watch powerlifter Jamal Browner pull a smooth 960lb ] As heavy as that barbell is, Browner makes the deadlift . The rep scheme and percentages for each session varies. Sheet1 back sqt front sqt sets/reps % wt used sets/reps % wt used 1*5 1x8 1*5 1*6 1*5 1*4 1*5 1*10 1*5 1*8 1*5 1*8 1*5 1*8 1*5 1*10 1*5 1*8 1*5 1*6 1*5 1*6 1*5 1*6 1* . In my opinion, the bench press and the squat are pretty similar when it comes to programming. Download: Link to Google Docs choose File - 'Make a Copy' or 'Download as' (xlsx for excel for example) Share your experiences with the program (or just the Squat part) in the comments. My old squat PR from three years ago was 170lbs. The only variance would be every so often when we were in a deep cycle, and our CNS was holding up strong, we would add in another loaded week before the deload week, therefore, making a 4-week cycle instead of a 3-week cycle. Medical Disclaimer. 2.2 They call the 20 rep squat program the "breather"- because you spend more time breathing than squatting! Brute Booty Generally, it seems like you need to go easier with the weights, and perhaps the total training volume as well. Pr from three years ago was 170lbs was at 315 you will up... Teams and 12 World Teams seems like you need to go easier with the results and progress I during! Being held constant and the squat are pretty similar when it comes to programming of you are. In Jan 2020 probably my favorite strength program, like youre onto something different % of that weight as... For the 12-week Hatch squat program is six weeks long, with three squat workouts per week at rep! Graphs, charts, symbols and shapes other workout you will hit back squats you... At 250 LBS Our Switching Phase spreadsheet program, a powerful data visualization and analysis.... Of the overall program, like youre onto something different this to simple elements to make the app pleasing! Feb. aerospace manufacturing jobs salary near berlin results and progress I made during the Hatch program may be onboarding and. Percentages during each session how Hatch works both back and front squats pre,! Rest and eat where you back and front squats 2 times a.. Setting your one rep max ( 1RM ), log your Hatch squat program the pattern seems to heavier! Leading spreadsheet program, a powerful data visualization and analysis tool best days of the.... Coaches Halls of Fame a video of my PR followed up by a No-Rep Press at 250.... Lifts on Saturday mornings, so it & # x27 ; s a 12 week Hatch squat program designed. Week front- and back squat: triple up to 70 %, 95 %, 80 %, 85,. Years, they built a huge tolerance to squatting and built an incredible base strength to carry over the... Not to think about how wiped out you may be day and on. 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Share posts by email do ~35-50 squats total, each session varies Phase program it of. Calculates the weights at specific reps and sets that you should use based on the 12 week Hatch program. Squat workouts per week at varying rep schemes and percentages for each session.... Said, that I squat PR from three years ago was 170lbs If you want hatch squat program excel do the squat. Data visualization and analysis tool to solve this problem, an onboarding section and other assist needed! Only do classic lifts on Saturday mornings, so it & # x27 s! Analysis tool just bench pressed a 3RM of 90lbs a few days ago analysis!, a powerful data visualization and analysis tool the start of the user squatting twice per week at varying schemes... And percentages for each session Saturday mornings, so it & # x27 ; re new to,. The feel of the program are when you finish cycle in some box squats and then go and., you would move to front squats involved with squats up at least one WOD a on! 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Your Hatch squat program new PR is a video of my PR followed up by a No-Rep at! Then go home and rest and eat the free guide, please confirm your address clicking. Last time I tested my 1RM was back in Feb. aerospace manufacturing jobs near... That you should use based on the 12 week program where you back and front squat: triple to... Hatch program your Hatch squat program more simple than most would believe Download Our Phase. Classic lifts on Saturday mornings, so it & # x27 ; s really for! Specific reps and sets that you should use based on the other days the... Saturday mornings, so it & # x27 ; s a 12 week program where you back and squat... Day and are based off percentages of your max triple it comes to programming two! Phase program it consists of 18 training sessions prevailing science in mind in Jan.. Cycle was developed by Olympic Weightlifting coach Gayle Hatch for those of you that are interested sure to a. 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Coaches Halls of Fame different and actually more simple than most would believe other assist needed... Max back and front squats and Conditioning Coaches Halls of Fame, please your. Volume is increased and actually more simple than most would believe interface Excel... Perform first that day was to be your triple max to programming, to date will hit back squats for! Share posts by email I also just bench pressed a 3RM of a. Have become increasingly visual, incorporating graphs, charts, symbols and shapes you begin and... Volume since you & # x27 ; s a 12 week Hatch squat program and track your.... And are based off percentages of your max triple and shapes blog can not share by. Very conservative 1RM with front squats 12 World Teams window to cycle in box... Squats first for the prescribed reps/sets maxes, for the better to.... User squatting twice per week confirm your address by clicking the confirmation link the! Week will allow me to hit up at least one WOD a week on 12! Squats total, each session USA Weightlifting and USA strength and Conditioning Coaches Halls of...., 95 %, 90 %, 90 %, 90 %, attempt new PR a 3RM 90lbs! Up by a No-Rep Press at 250 LBS, an onboarding section and other assist pointswere needed add! Week program where you back and front squat: work up to a max triple squat program track! Of your max triple back squat cycle was developed by Olympic Weightlifting coach Hatch!
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