The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Hatch is a program designed for weightlifting. so today i decided to start the Hatch squat program, made a choice between this and Smolov, and ive been hearing alot of people telling me good luck getting past week 4, has anyone else done Hatch, if so how difficult does it get (knowing it should get pretty hard, if you want to make gains you do have to do that hard work). The plan is fairly simple: squat every day (except Sunday), which involves either working up to a certain weight for multiple singles or a flat-out max. You pick the days but be … The rep scheme and percentages for each session varies. Hatch Squat; 20 Repsquat; Contact Us; Smolov Jr Calculator. Leg strength is increased by doing rock bottom, ass on the heels, upright, elbows high, Front Squats. The rep and set schemes change each day and are based off percentages of your max back and front squats. I did the cycle based off of my max at the time of 145kg and ended up hitting 182kg for the max during week 11. This was the final week of the program. The resulting exercise program is intended to increase strength, not mass. Includes an AMRAP set in week 4 to help reset the 1RM for the remainder of the program. Press question mark to learn the rest of the keyboard shortcuts. Here is the article describing the masters version. One of the oldest and most famous of all old school bulking routines by far is the "Super Squats" program, which centers around high rep squats. Program by Geoff at GC Performance Training Related Posts Classic 11 Week […] Just wondering if anybody had used it in the past and if they had any success or problems with it. Hatch Squat Program Spreadsheet. Update: See below. Looked interesting so I started it last night. On top of increasing absolute strength, you may experience some of the following: Improved Explosive Power, Speed, Absolute Strength and Muscular Endurance Mastery of Squatting Skills Increased Workout Discipline Most athletes find themselves being thankful after going through […] Since weights are based on the percentage of your 1 rep maxes it is best to shy away from here if you are fairly new to lifting. Intermediate level lifters. Unlike many other squat programs, Hatch Squat utilizes both front- and back squats on training days. 4) Hatch Squat Program. A Simple Percent-Based Front Squat Routine . Accessory work is planned for 9 weeks out of the 10 week program. Select pounds or kilograms. It’s a back squat, front squat—it’s basically two days a week,” Burgener said. By using our Services or clicking I agree, you agree to our use of cookies. Written by John Robbins and … Next, head over to our Hatch Squat Calculator. Looking for a Home Workout? [Read more…] We tolerate threads made about shoes, but just barely. I did it once when I was a new lifter and had only been training for maybe 6 months, and it worked wonders for me. Substitute anything instead. You should use both back squats and front squats in your training. The Front Squat. I'm 7 weeks in and can already tell a noticeable difference in my other lifts. Squat- 135 x 5, 175 x 5, 215 x 4, 255 x 3, 295 x 2, 335 x 1, 365 x 3, 255 x 5 x 2, 3, 5 *3min x 1.5min I like the ascending ladders. Did a TON of volume both back and front squats. Weak legs, you know squats will fix it. Russian Squat Program This is a no-nonsense program (found in the 1976 USSR weightlifting yearbook) in which you squat three days a week, for six weeks. Lift Vault is maintaining a growing collection of home workouts during this difficult time.. Getting Started. This is an amazing program! I feel much more explosive, my box jump has improved by 3 inches and my speed under the bar has increased dramatically. Once a solid base of strength has been devoted to improving the Squat, more advanced training methods are warranted to further the training progress. If you are incorporating regular Met-Con work with your training, DO NOT operate at 100% of your 1RM. I think he makes us front squat first just to … If you haven’t yet read my first post on Jim Wendler’s original 5/3/1 program, you can do so here.And though I definitely recommend his first book if you haven’t already read it, I truly believe the magic lies in his follow up to 5/3/1, “Beyond 5/3/1.” It seems no matter what program I undertake, I always find myself going back to Wendler’s 5/3/1 program directly afterwards. So what’s in it for you after you complete the 12-week cycle of the Hatch Squat Program? Here’s a surprising thing about squats: Even if you do 100 for 30 days, you won’t keep that booty lift unless you change your routine. Running Smolov Jr. For this reason, the Squat becomes of first interest when analyzing the training data of a new trainee. Our box is about to start this and i'm kinda excited being that I love to workout legs. The real max squat test was on Monday, but I also did a max back squat on Thursday - I would have done it on Saturday instead, but I had to travel to the Arnold Classic to coach Kara, Jocelyn and Diane. Adjust them to your needs. Stay mentally tough. Enter your 1 rep max for back squat and front squat. The original squat program article says that you should do 105% of your entry max at the end. Simply replace the max front squat (fs) and max back squat (bs) with your personal stats and let the program run to determine your prescribed workout routine. How often you do the squats during the six-week program is debatable. In many cases, it starts when people hear about elite weightlifters who front squat only… no back squats. Iam 20 years old and lift weights since about 1 year, first 4 months PTP-Style till I decided to go to Oly-lifting which I learn now. If you want to improve your deadlift and do not deadlift over 400/300 do this simple program. Looked interesting so I started it last night. I also went from never jerking to a 247lb Jerk." Nonfattynatty says. Front squats can be done either after cleaning the bar to the chest or by taking them off a rack. Over the past two years, I’ve tried a lot of different things: Smolov Jr Squat Cycle, Hatch Squat Cycle, Russian Squat Cycle. We use it about once a year with our athletes. EliteFit 8-Week Olympic Lifting Cycle This is an 8-week cycle using 3-position snatches and cleans, power snatches and power cleans, and plenty of pulls, squats and classic snatch and clean & jerk. [Read more…] The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. If you haven’t yet read my first post on Jim Wendler’s original 5/3/1 program, you can do so here.And though I definitely recommend his first book if you haven’t already read it, I truly believe the magic lies in his follow up to 5/3/1, “Beyond 5/3/1.” It seems no matter what program I undertake, I always find myself going back to Wendler’s 5/3/1 program directly afterwards. Take at least a few days of leg rest in between. The real max squat test was on Monday, but I also did a max back squat on Thursday - I would have done it on Saturday instead, but I had to travel to the Arnold Classic to coach Kara, Jocelyn and Diane. A weightlifting program has enough pulling that you would not want to do a deadlift program with it. It … Your 1RMs are likely not accurate, and you may have to adjust the prescribed […] Yeah i know I might be different since most like to work arms. Ideally it will add 30 pounds in 6 weeks. Who is this program intended for? December 22, 2016 at 21:53 . Hatch Program. Some workouts not only tax your muscles, they also challenge your mental toughness, testing your courage and even your character. My Snatch made a similar improvement of 20 lbs, and my clean and jerk improved by 20 lbs. Hi, I run ATG. About Gregor Winter. The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. Anybody here have any experience with the Hatch Squat program? Two days a week of squatting for 12 weeks. This will test your mind as well as your legs but it's worth it. You can learn more here. I have been doing 5/3/1 on my squat for about 18 months. Did a TON of volume both back and front squats. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. Your volume will start to decrease, and the rest periods between your speed deadlifts increases. /r/weightlifting is where we discuss the competitive sport of Weightlifting; the Snatch and Clean and Jerk. THE PROGRAM . Anybody here have any experience with the Hatch Squat program? Your focus is purely on the back squat and front squat. Operate 90-95%. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. 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. How often you do the squats during the six-week program is debatable. Your focus is purely on the back squat and front squat. And I don’t know about you, but I hate doing front squats for anything more than a set of three. I usually train 4-6 hours a day, 6 days a week. I'm in a Hatch Squat Cycle right now. An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. I have no idea how you dont get wrecked by doing this much volume. The heart and soul of the program is the squat though, so if you would like to … Many trainers like to schedule up to three workouts per week, each containing one set of 20-rep squats… So obviously, the progress was pretty insane. If it’s your first time on Lift Vault, welcome! So that’s what I’m going to try now. This program was created by Cory Gregory. Can't wait to see what some others put. For instance, weak back, squats will fix it. You could run this only for the squat, deadlift, or overhead press, though that was not the original intent of the program. Squatting 2x a week will allow me to hit up at least one WOD a week on the other days of the week. Who is this program intended for? Since weights are based on the percentage of your 1 rep maxes it is best to shy away from here if you are fairly new to lifting. [Read more…] I've run 3 of these cycles. The last 6 weeks of the program is focused on peaking your deadlift. Follow me if you dare. Press J to jump to the feed. I'm hoping some of the coaches here may be able to weigh in on the best program for improving my back squat. The weight gets heavy quickly and can leave your knees/legs in rough shape. The Cube Method was developed by Brandon Lilly, a powerlifter who specifically made this program to boost the squat, bench press, and deadlift performance. Hatch Squat Program for Windows 10. Notes: Conditioning work conducted during scheduled Strangth & Conditioning WODs. I think that’s an outstanding program. The basic outline Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. It … Spread out your squat days. Eliminating back squats will be a bad idea for 99% of you. There are many variations of the 20 rep squat program you can choose from, but what we provide here is one of the most frequently used versions. Squats, pulling, pressing, and the Olympic lifts find their way in all weightlifting programs, regardless of who you are and where you are from. The calculator outlines the number of sets and reps to do for each session and each squat variation. Yes, I love it. For complete details on the Smolov Jr. program, check out our write up. But one thing I haven’t tried is low volume, high intensity squatting every day. Front Squats to 1RM (5-6 x 1-3) Platform Clean Deadlifts (5-6 x 1-3) Snatch Balance (5-6 x 1-3) Push Jerk (5×1-3) Related. I'm not sure if it would be beneficial to me now that I've been training for as long as I have, but like I said, it worked great for me when I was newer. This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. The Hatch program is relatively simple, but to help you keep track of all of the lifting sessions – how many reps and sets and at what weight, we’ve created a simple online calculator that does all the work for you. 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. Both methods have a value; I find that front squats after cleaning the bar seems to really get me “meet ready.” I’m huffing and puffing before my second rep! Since it's still a powerlifting program there will also be other exercises to do – I didn't do them as I was way too trashed – though I … Hatch Squat routine Has anyone here ran through the Hatch Squat routine (the one that has you squatting twice a week, back and front in the same session beginning with higher rep training)? We know Naim was raised in the Bulgarian Abadjiev system, and we know back squats were an essential staple of this program.And I knew Tommy Gough from the time I was 17 years old. Tags: Squat Program, Leg Strength, Pulling Strength, App This is a preparatory cycle that emphasizes front squat strength and tests for a max front squat on the last Saturday. Tap compute. Most people use 5 to 10 lbs for the increment value. Bodyweight is back up to 105 finally after two years or so of being unable to fill back out. This was the final week of the program. 1 rep max front squat. As it only programs for the bench press, it is recommended that this is combined with a squat program and a deadlift program. Just enter your 1RMs for your back- and front squat … We welcome discussions regarding elite athletes, amateur athletes, competition strategy, training, theory, technique, Weightlifting programming, and current events in the sport of Weightlifting. There have been some pretty noteworthy examples of this. The plan is fairly simple: squat every day (except Sunday), which involves either working up to a certain weight for multiple singles or a flat-out max. This is a 6 days per week, 10 week high frequency/volume squat peaking program designed by Greg Everett. Know your body. With high-rep back squats, your mind has to play a big part too, because they're just too damn hard to do without full commitment. Comments. Squat-1RMs from two months ago are … As always, programs are just a starting point. Bodybuilders have gained 10 pounds of mass and up to an inch on their arms with this squat program. Download Hatch Squat Calculator for iOS to no more fiddling with spreadsheets and print outs at the gym. ExRx.net > Weight Training > Weightlifting > Calculator You can use this program generator to help design your squatting or pressing (i.e., strength exercises) workout routines. But it took so much time that I only ended up back squatting 3 days a week. I run it 3x per week instead of 2x per week, and that shortens the cycle down to 8 weeks from 12 weeks. Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. I advise my clients to stick to upper body only, or at least movements that will not interfere with the squat sessions. You will hit back squats first for the prescribed reps/sets. In that case, the actual squat would be trained in the first session and the Frankenstein would be your main lift in your second squat workout. You have complete freedom to choose your own accessory work, but above you’ll see pull overs, military presses and power cleans recommended on top of your squats. Down Slow, Up Fast. In that case, the actual squat would be trained in the first session and the Frankenstein would be your main lift in your second squat workout. It’s a 12 week program where you back and front squat 2 times a week. Since it's still a powerlifting program there will also be other exercises to do – I didn't do them as I was way too trashed – though I … But one thing I haven’t tried is low volume, high intensity squatting every day. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine. I really like that the front and back squats occur on the same session. I front squatted every day for over a month. If you need a squat program for strength, this one will allow you to bust through that plateau. For this reason I have included this program in the squat program and deadlift program collections as well. Just wondering if anybody had used it in the past and if they had any success or problems with it. Around 80% it should be about 1-2 minute. Dick Notemeyer felt that “you can’t Clean and Jerk it unless you can Front Squat it for a triple.” High repetition Back Squats could supplement leg workouts, but the key is Front Squats. This and the old 6 week Russian squat cycle are the only squat "programs" we keep coming back to. Here’s a video made by a fan of the site, vHavik, on how to use Lift Vault.The most relevant part starts at 3:47. Programs should take into account a lifter’s abilities, training age, recovery, and weaknesses to best maximize training success. It works for a lot of people though. To change it, simply replace “1.1” with “1.05” in week 6, day 2 & 3. You gotta know when enough is enough. In fact, my little brother used this program (“StrongLifts 5×5”) to increase his Squat from 45 to 297lb, Bench to 225lb and Deadlift to 368lb… in only 7 months. Follow me if you dare. For starters, let’s break down one that I happen to know very well. While it was designed with Olympic weightlifters in mind, hence the high volume for front squats as well as back squats, it can be used by anyone looking for a high volume squat peaking program. I front squatted every day for over a month. Filed Under: china, chinese weightlifting, clean and jerk, program, snatch, weightlifting. December 22 2015. I ran it for 6 weeks and got burnt out even using only 95% of my true maxes. The wiki has useful links on how to learn the lifts besides the sport so it's a good idea to read it before posting questions. I am really interested in starting the Hatch Squat Cycle. offseason, I don’t hesitate at all to follow Gayle Hatch’s squat program. Follow me on instagram @gregorwinter (and ATG @atginsta). Tiger Shark is a 6 week bench press program for intermediate and advanced level lifters. A program such as Hatch will fix you for the better. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. Olympic weightlifters are training to perform single reps at the heaviest load … New comments cannot be posted and votes cannot be cast, More posts from the weightlifting community. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters. Took me down to maybe 2-4 hours aday, 4 or 5 days a week. The app computes the 12 week hatch squat cycle. Oh coach hatch. Cookies help us deliver our Services. B – Dead-Start Frankenstein Squat: 4 sets of 5-6 cluster reps; If you train your squat twice a week, it can also be used as your main lift in a workout. Couple of Hindsight notes. For starters, let’s break down one that I happen to know very well. While there is no such thing as “the best” program, a great program should at least include the snatch, clean, jerk, back squat, front squat, and some type of pulls 2-3 times per week. So far, Hatch Squat, Bulagarian Style Squatting, and 5-3-1 have been the most effective squat programs I've seen implemented alongside CrossFit. Thanks again. Anything above three reps and it feels like my forearms are going to explode, so triples are the foundation of this program. Lactic-acid paralysis. It's Not Just About "Training Legs" Pain. Just follow the plan. [Read more…] Filed Under: 6 Week Programs, Deadlift Workout Program, Powerlifting Program, Programs, Squat Program, Strength Training Program Tagged With: 4 … Many trainers like to schedule up to three workouts per week, each containing one set of 20-rep squats… Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward: 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… 6 Week Power Bench Press Program Spreadsheet. Thanks Greg! "Front squat went from 305lbs to 350lbs! If you need to do additional training during those weeks, then do so. There are many variations of the 20 rep squat program you can choose from, but what we provide here is one of the most frequently used versions. Creepy ole man. I chose to do Hatch since the program incorporated front squats and back squats in each session. Yes, the premise of overtraining […] Typically have good results with it, though it's enough volume that you need to be at a point in your training where you can afford to prioritize squats over the classic lifts and pulls. hatch squat program by reddit_user1111 in weightlifting. Yeah you do the back squats then the front squats. I actually train under gayle hatch and I've seen people do the fronts first but mostly back squats first. Just the standard 5/3/1 template, then 5 sets of 10 at 50% to add some volume. If you’re new to Hatch, here is the premise. By the time they reached this point, they had already stockpiled years and years of leg strength through back squats in their early-middle phases. Clean went from a lucky (3rd attempt) 275 to solid (1st attempt) 285 and Snatch from 185 to 210! You have complete freedom to choose your own accessory work, but above you’ll see pull overs, military presses and power cleans recommended on top of your squats. Bodyweight is back up to 105 finally after two years or so of being unable to fill back out. Press question mark to learn the rest of the keyboard shortcuts. My front squat went up from an iffy 300 lbs with questionable depth to a smooth, deep 325 lbs. The 70% ladder sets felt too easy on the day so I made them harder: - 2 pause reps - first rep paused, 2 fast reps - first rep paused, 4 fast reps I have recently used ladders for Box Squat. You lift 2 days a week for 12 weeks. So I’m going to show you a program that thousands of guys have used to quickly increase their Squat, Bench and Deadlift. The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. However, the back squat program is built exclusively around sets of five. The bench-only training cycle can be used as a standalone program, or you can write your own squat and deadlift workouts. This program is meant to add on to five days a … Where does this debate get started? Typically, a lifter with a good Squat number will also have a strong upper body. I was cruising for the first month or so but eventually I couldn't finish all the reps. Granted, I also went heavy on the classics and was doing a lot of volume in upper body so maybe I was overdoing it. I front squat Mondays, back squat Thursdays. hatch squat program so today i decided to start the Hatch squat program, made a choice between this and Smolov, and ive been hearing alot of people telling me good luck getting past week 4, has anyone else done Hatch, if so how difficult does it get (knowing it should get pretty hard, if you want to make gains you do have to do that hard work) Rest as needed, But make sure you hit your rep and load percent. Enter your one rep max and the week-to-week weight increment you plan on using and the tables below will populate with the weights for you to use throughout the program. Squat 3x weekly (front squats are written, but this can be substituted for back squats) Suffering. Thanks again. By the way, my book Mass Made Simple is built around a quality squat program. The full powerlifting cycle includes the exact same bench press workouts as the bench-only cycle, but includes Jen’s prescriptions for squat and deadlift training. Focus - Whichever squat program you choose, make it your focus for those number of weeks. Met-Con has box jumps the same day as your Hatch work? 4) Hatch Squat Program. "Russian" Squat Program Generator. It is pretty high volume since you'll do ~35-50 squats … I did one cycle, definitely saw improvements. Hello! It was created by Nik D (@niklas.damb). schbooper -3 points-2 points-1 points 1 year ago . Dale Turuwhenua. Over the past two years, I’ve tried a lot of different things: Smolov Jr Squat Cycle, Hatch Squat Cycle, Russian Squat Cycle. New comments cannot be posted and votes cannot be cast. The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1RM. Press J to jump to the feed. The Squat is a great indicator of overall strength. In the middle of week 7. So that’s what I’m going to try now. Weak mind, squats will fix that too. Hatch is named after Olympic weightlifting coach Gayle Hatch. This SubReddit is for discussion of CrossFit, functional fitness, weightlifting and the lifestyle, nutrition and training methodologies involved. It can also be a great way to teach the squat to a beginner since most of them have a hard time staying upright and keeping the core tight. Intermediate level lifters. The Hatch squat program is 12 weeks long, two days per week. Snatch, Clean & Jerk are technical work, training for strength is squatting and occasional pressing. The 12-Week Program Plan your routine to include the following leg workouts at the beginning of the training week and/or immediately following a … As you can see above, Soiren’s template asks for 110%. Hatch Program. 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. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in …