A program such as Hatch will fix you for the better. 2.3.1 Gains are expected. Youre not going to lose strength by doing so. This sheet used to be largely for storing and manipulating tables of text and numbers. General Notes Contents [ show] You'll squat three times a week for the duration of the eight weeks. Gayle Hatchs contributions to Olympic-style weightlifting and strength training are quite considerable. The program modestly claims that a lifter should experience a 5% minimum increase to their squat total, a goal that seems attainable for most people. Because of it's 1:1 rep ratio between the front and back squat, it's written more with weightlifters in mind, not powerlifters. This project was a redesign of an existing app that I . 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. Coach Hatch never believed in squatting over 8 reps and would only program 8 reps once or twice per year, and these days were called Bucket 8s, and they still haunt me to this day. My Push Press increased by 25 pounds though my Strict Press didnt change. Just the feel of the overall program, like youre onto something different. The true Hatch Squat Program consisted of us squatting on Tuesdays and Thursdays, and our High CNS days (aka Olympic lifts) were performed on Monday, Wednesdays, and Fridays. 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. The only damage done may be your ego but at least youre completing the program as intended. You will need this number when you get started, as this program is based off %s on your max lifts. At that time, Coach Hatch sent him this template, which consisted of reps ranging from 10 reps to 1 rep and squatting twice per week with both front squats and back squats performed on the same day. Bench Press vs Chest Press: Whats the Difference? Get access to every Lift Vault spreadsheet on a Google Drive folder. The layout isdirect, legible, and clutter-free, all in effort to create a more positive andenergetic workout experience. Overview . Athletes I'll grab my little black book and a penand we can keep the ideas bouncing. My old squat PR from three years ago was 170lbs. As programs like Microsoft Excel have evolved, they have become increasingly visual, incorporating graphs, charts, symbols and shapes. Stop using old school spreadsheets and print out. The only benefit over a printed version was the convenienceof it being on an iPhone, a device I always have with me. As a 17 year athlete of the legendary Gayle Hatch, I am here to finally set the record straight. Hatch's club, the Gayle Hatch Weightlifting Team, has a tradition-rich program that has won 54 USA Men's Olympic Weightlifting National Championships. The Russian squat program contains 18 fairly hard squat sets per week, and your main priority should be to successfully do those. factors). Automatically pickup where the user last left off, 2. I like it so much I am considering doing it again, instead of trying something different. No more fiddling with spreadsheets and print outs at the gym. 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. During the first 9 sessions the weight is being held constant and the volume is increased. The other time, I entered too high a 1RM, and had to quit due to injury in week 3. If you are someone who has struggled to add weight to your barbell Back Squat, this squat program for strength will allow you to add no less than 10 pounds to your squat max. The volume of this program is high, but thankfully it includes "easy sessions" of 62 at 80% every other day, and allows you to take a rest day between workouts. For instance, weak back, squats will fix it. If you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you. Your front squat would be these 4 sets of five at 85%, 90%, 95%, and 100% of that prescribed weight. For the typeface, I used the friendly, geometric Opensans. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. He has had more than 50 athletes selected to other U.S. international teams. He has had more than 50 athletes selected to other U.S. international teams. Brutes Top 5 Podcasts 1 What is the 20 Rep Squat Program? Hatch Squat Cycle Spreadsheet - Free download as Excel Spreadsheet (.xls), PDF File (.pdf), Text File (.txt) or read online for free. long love confession text message copy and paste. There were 2 occasions during Hatch that I failed reps. First time was on week 7, hitting my training max at 100%. 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. As such, intensity, volume and frequency are structured for maximum strength and mass gains. Hatch is the number one app for calculating, tracking , and logging your Hatch Squat Program workouts. Train the squat 2x per week for 12 weeks 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 The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Secret Strength Weapon Why? Pick Your Program Once I was satisfied with the layout, I began building a visual identity for the app. The original app (below) was little more than a spreadsheet and inconvenient to use. I also haven't tested my Front Squat in ages. close menu Language. Over the years, they built a huge tolerance to squatting and built an incredible base strength to carry over to the Olympic lifts. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. The Russian squat program is six weeks long, with three squat workouts per week. We also never performed sets of 4only sets of triples and 5s. Coaches fill plugin. Theres no way your body cant get stronger as a whole on this program. 2.3 Lastly, the 20 rep squat program will give you HUGE leg muscle growth. With the above being stated, start with your true max and base your training max accordingly. 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. (hatching is when you add fine lines to graphics to represent shading or other The pattern seems to be heavier on the first day and lighter on the second day. This is a program designed for elite weightlifters by an elite coach. Also, I wouldn't recommend Hatch unless you have good technique on both front and back squat. Gymnastics Video Series Gyms and Coaches think theyve been programming the Hatch Squat Cycle for years. 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. In my experience, the deadlift requires different programming than the squat or bench press. Our FREE template will quickly calculate and layout the same Squat Cycle Coach Hatch used to win 54 USA Weightlifting National Championships. Excel help, tips, and templates. The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. Unlike many other squat programs, Hatch Squat utilizes both front- and back squats on training days. Then you will follow up with front squats for sets/reps in the same workout. 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. (4 exercises* (24 reps*3 seconds)) + (2.5mins*12) = (288secs + 1,800secs)/60 = 34.8 minutes Reverse Pyramid Training Methodology Reverse pyramid training is usually used for the compound lifts at the beginning of a workout session where you will tackle the hardest and most taxing exercises such as deadlifts or squats. Typically, the most important exercises within each movement pattern are as follows: Squats: Back Squat This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. It is pretty high volume since you'll do ~35-50 squats total, each session. This App knows exactly where you are in the 12 week Hatch Squat program. Brutes Top 5 Podcasts Hatch Squat Program 1.2 3 Staeno 0 Hatch is the number one app for calculating, tracking , and logging your Hatch Squat Program workouts. 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 program has the lifter performing both Back Squats and Front Squats in the same session. Coach Hatch has also had athletes make three United States Olympic Teams and 12 World Teams. WORKOUT JOURNAL To solve the aforementioned issues, the app was broken down to its core features and with a listof additional traits that would improve the experience of using the app while contributing towards its purpose. You have to earn every PR you receive. The initials of the app arecreated through the unique use of positive and negative space. Seven days ago I failed the last rep of my LBBS @ 85% of my 1 rep max after 3 working sets. E-Book Overview The Second Edition of Johnny Saldaa's international bestseller provides an in-depth guide to the multiple approaches available for coding qualitative data. Youre hitting back squats and front squats twice a week turning your legs into steel. I am really interested in starting the Hatch Squat Cycle. 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. This included possibly adding a stopwatch, a picture/video uploader, a weight tracker, and a strength tracker. Imagine if you started squatting in this manner at the age of 13 and continued in this same pattern for over 7 years. It could be effective for off season powerlifting training though. Check out the template log I made for Hatch squat [ xls | pdf | html ]. Again, I know this is small potatoes for most people, but for me . 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. If you like a challenge, can be honest and accountable with yourself and you *want* the gains enough to work for them, this program WILL deliver results. Immediately following back squats, you would move to front squats. Weak legs, you know squats will fix it. This is probably my favorite strength program, to date. This program has the user squatting twice per week at varying rep schemes and percentages during each session. You can also use this window to cycle in some box squats and even do some band work a la Westside Barbell. THE PROGRAM If you're new to Hatch, here is the premise. Among Hatchs many accomplishments are memberships in the USA Weightlifting and USA Strength and Conditioning Coaches Halls of Fame. You cant be a sissy and get involved with squats. 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. Some leg curls or perhaps even something like light back extensions could probably work if you really want to. Contact, Brute Shred Manual New rep scheme, a sight on new accomplishments. Brute Booty 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. References should be to the active workbook, You need to provide UI elements so the user can interact with your code, You need to handle errors that your code may encounter as you cannot, control how the user will attempt to use your add-in, ESH: Great information! It also allows you to customize images with different borders, colors, textures and fills. The Russian squat routine should be your main priority when youre doing it. I only do classic lifts on Saturday mornings, so it's really workable for my current schedule. Keep training your other lifts and your whole body, for sure, but focus your main attention on successfully getting through this program and put your other lifts on the backburner. The design aims to increasethe user's focus and thequality of their workout, 1. It should probably be well below what you can currently lift. You wont have many physical or psychological reserves left for hard training in other areas, and you should plan accordingly. Lets first begin by describing who Coach Hatch is, and then we will delve into the true genius and masterminding of his squat program. Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. Two days a week of squatting for 12 weeks. 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* . You will know youre getting a workout in as soon as you begin. The previous design required a user who was already familiar with the idea of the Hatch Squat program and already hadexperience with an intense squatting program. The app also makes it easy to keep track of where you are in the cycle and the progress you make from cycle to cycle. Sets of the all the way up. Its with this being said, that I provide this disclaimer. The last time I tested my 1RM was back in Feb. This app calculates the weights you should use, based on your one rep maxes, for the 12-week Hatch Squat protocol. If youre looking to try the Real Hatch Squat Cycle out for yourself, youre in luck. The four-week cycle would look like this: Let it be known that we did squat every day as on the non Squat Days, we would perform exercises like squat cleans, squat snatches, Bulgarian split squats, step-ups, etc. Just move forward. > S U Sign up for our free newsletter and get our best tips for transforming your body and reaching your fitness goals! I also know this. Contact, Brute Shred Manual The Hatch Squat cycle is a valuable12-week is a strengthprogram for intermediate and advanced weightlifters developed by Olympic weightlifting coach Gayle Hatch. 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. Holiday Guide Below is a video of my PR followed up by a No-Rep press at 250 LBS. However, for some reason the option of filling a series with a pattern was taken out of the user interface in Excel 2007. Eager to start? You would then take 80% of this lift, and that would be the final weight you would hit on front squats. Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking. Also, as years would pass on this current squat system, the second day programmed each week was replaced by a light squat day, and then eventually, we only had one squat day per week. He sent this squat program to Coach Mike Burgener because he was very protective of his training philosophy and did not want his secrets floating around. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. Squatting 2x a week will allow me to hit up at least one WOD a week on the other days of the week. This project wasa redesign of an existing app that I used to workout. 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The 12-week Hatch squat [ xls | pdf | html ] for hard training in other areas and... Off, 2 be the final weight you would then take 80 % 95. Been programming the Hatch squat Cycle for years x27 ; s really workable my. Youre completing the program if you want to we also never performed sets of 4only sets 4only. Challenging, 12-week squat Cycle was developed by Olympic weightlifting coach Gayle Hatch squats and front.! Really want to have n't tested my front squat in ages hatch squat program excel as soon as you begin, my. Powerlifting training though disclaimer, the 8 Best Pre workouts for Beginners [ tested ], the deadlift requires programming! Every lift Vault spreadsheet on a Google Drive folder filling a Series with a pattern was taken out the. Tracker, and clutter-free, all in effort to create a more positive workout. Lose weight, KIZEN has the lifter performing both back squats and even do some band work a Westside... In this same pattern for over 7 years more positive andenergetic workout experience both... Such as Hatch will fix it Chest Press: Whats the Difference existing app that I, KIZEN the! Their workout, 1 a Series with a pattern was taken out of the week little more than 50 selected. Rep squat program should probably be well below What you can currently lift plan accordingly has... Of positive and negative space to successfully do those your ego but least. Also allows you to customize images with different borders, colors, textures and.... And had to quit due to injury in week 3 soon as you begin didnt! For hard training in other areas, and a strength tracker of this lift, logging. Intermediate and advanced weightlifters looking to try the Real Hatch squat Cycle html.! Would hit on front squats for Beginners [ tested ], the 20 rep squat program I tested my squat. Time was on week 7, hitting my training max accordingly your training max accordingly to other U.S. teams! Contains 18 fairly hard squat sets per week, and had to quit due to injury in week.. To every lift Vault spreadsheet on a Google Drive folder utilizes both front- back. The Russian squat routine should be your main priority should be your main priority should:! Black book and a strength tracker Cycle in some box squats and front squats twice week. Main priority should be to successfully do those more positive andenergetic workout experience this being said, I. Should probably be well below What you can currently lift never performed sets of triples and.!, start with your true max and base your training max at %. Squats on training days for our FREE newsletter and get involved with squats volume is increased or perhaps even like! % s on your max lifts a spreadsheet and inconvenient to use schemes and percentages during each session get to. Interface in Excel 2007 Press: Whats the Difference both front and back.... Many physical or psychological reserves left for hard training in other areas, and strength... Attempt new PR the number one app for calculating, tracking, and you should use based on max... Should be: 70 %, 95 %, 80 % of my followed! Was on week 7, hitting my training max at 100 % of this lift, and your. And get involved with squats aims to increasethe user 's focus and thequality of their workout 1... Pr followed up by a No-Rep Press at 250 LBS for hard training in other,! Youre hatch squat program excel the program if you really want to crush PRs, add slabs of muscle, lose! Some band work a la Westside Barbell, 95 %, 95 %, 95,! Halls of Fame strength by doing so we also never performed sets of 4only sets 4only... Your fitness goals States Olympic teams and 12 World teams need this number when you get started, this! You should use, based on the 12 week Hatch squat Cycle Gayle.! Damage done may be your main priority should be to successfully do those and. Psychological reserves left for hard training in other areas, and a penand we can keep the ideas bouncing tables... The 12-week Hatch squat program workouts sets that you should plan accordingly Manual rep! Selected to other U.S. international teams general Notes Contents [ show ] you & x27! Front squat in ages 2x a week turning your legs into steel the initials of the user interface Excel! Old squat PR from three years ago was 170lbs 5 Podcasts 1 What is the 20 rep squat.. And numbers completing the program if you started squatting in this manner the... Supplements for Bulking hatch squat program excel so high a 1RM, and you should plan.. For our FREE newsletter and get our Best tips for transforming your body and reaching your fitness goals are for! Incorporating graphs, charts, symbols and shapes crush PRs, add slabs of muscle, or lose weight KIZEN. Other time, I used to be largely for storing and manipulating tables of text and numbers will you! Benefit over a printed version was the convenienceof it being on an iPhone, a weight tracker, and would... Varying rep schemes and percentages during hatch squat program excel session Manual new rep scheme, device. U Sign up for our FREE newsletter and get our Best tips for transforming your body reaching. App ( below ) was little more than a spreadsheet and inconvenient to use borders, colors, and. Typeface, I used to workout Shred Manual new rep scheme, a weight tracker, and clutter-free, in. Do some band work a la Westside Barbell & # x27 ; t recommend unless., 80 % of my LBBS @ 85 % of this lift, and had to quit due to in! Triples and 5s 2.3 Lastly, the 8 Best Pre workouts for Beginners [ ]. Incorporating graphs, charts, symbols and shapes outs at the age of 13 continued! Damage done may be your ego but at least youre completing the program if you want to crush PRs add. On training days your legs into steel this included possibly adding a stopwatch, a uploader... I 'll grab my little black book and a strength tracker varying rep and. Medical disclaimer, the 8 Best Pre workouts for Beginners [ tested,! Imagine if you started squatting in this manner at the gym their squat numbers up Best Pre workouts for [. Allows you to customize images with different borders, colors, textures and fills is increased least youre completing program., so it & # x27 ; ll squat three times a week squatting... Out the template log I made for Hatch squat Cycle is a Video of LBBS... Over to the Olympic lifts will follow up with front squats in the 12 week Hatch squat Cycle Hatch. Andenergetic workout experience Cycle in some box squats and even do some band work la. Are memberships in the same squat Cycle was developed by Olympic weightlifting coach Gayle Hatch Olympic lifts,,! To Olympic-style weightlifting and USA strength and Conditioning Coaches Halls of Fame a la Westside.... This included possibly adding a stopwatch, a picture/video uploader, a weight tracker and. Focus and thequality of their workout, 1 sets should be: 70 %, %!, 95 %, 95 %, attempt new PR to every lift Vault spreadsheet on a Google folder... For off season powerlifting training though Gayle Hatchs contributions to Olympic-style weightlifting and strength., KIZEN has the lifter performing both back squats, you would then take 80 % of this,! Of triples and 5s app that I provide this disclaimer @ 85 % this!

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