There were 2 occasions during Hatch that I failed reps. First time was on week 7, hitting my training max at 100%. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. This app calculates the weights you should use, based on your one rep maxes, for the 12-week Hatch Squat protocol. long love confession text message copy and paste. Provideaccess to information for a range of levels, User Flow: Startand finishof a workout. It consists of 18 training sessions. Your back squat would be these 4 sets of five at 85%, 90%, 95%, and 100% of that new front squat triple weight. A good strength program will hit all 5 movement patterns. Hatch Squat Template (1) - Free download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read online for free. Focus on the fact youve gotten the back squats out of the way and now only have to tackle 3-4 sets of front squats. Each time you record a new triple record on either the back squat or front squat, simply just change those numbers in the template, and the corresponding numbers will change through the program within the weeks. Sometimes, the Hatch days take me 45 minutes, sometimes it's 75 minutes. The initials of the app arecreated through the unique use of positive and negative space. He served as Head Coach of the mens 2004 USA Olympic Weightlifting Team that competed in Athens, Greece. Sorry, your blog cannot share posts by email. 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. ! " Back Squat: 45 Whatever you worked up to on Front Squats, you would take 4 sets working back up to that weight, and the jumps would be done in 5% increments. Youve come a long way and it is time to test your strength with a max day. This would be the normal template we would follow year after year, and it never really varied. The pattern seems to be heavier on the first day and lighter on the second day. Overall I am very happy with the results and progress I made during the Hatch program. Coaches The positive space is in the shape of a dumbbell, connecting the app to its main function: fitness. If you want to do the Russian deadlift routine, make sure to enter a very conservative 1RM. Athletes was taken out of the user interface in Excel 2007. I like it so much I am considering doing it again, instead of trying something different. 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. Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. our questions and for creating such a useful plugin. Spread the three workouts out over the week so that you get at least one full rest day in between. The Russian squat program is six weeks long, with three squat workouts per week. I like how Hatch works both back and front squats. Yes, you can. Imagine if you started squatting in this manner at the age of 13 and continued in this same pattern for over 7 years. 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 only benefit over a printed version was the convenienceof it being on an iPhone, a device I always have with me. Background: At the start of the program (after Thanksgiving) my back squat was at 315. close menu Language. Then you will follow up with front squats for sets/reps in the same workout. This program has the lifter performing both Back Squats and Front Squats in the same session. You have to earn every PR you receive. Hatch is named after Olympic weightlifting coach Gayle Hatch. Excel help, tips, and templates. This project was a redesign of an existing app that I . Hatchs club, the Gayle Hatch Weightlifting Team, has a tradition-rich program that has won 54 USA Mens Olympic Weightlifting National Championships. It's a 12 week program where you back and front squat 2 times a week. Holiday Guide Once I was satisfied with the layout, I began building a visual identity for the app. Hatch squat cycle. Coach Hatchs athletes were renowned for their leg strength during his dominant years in the 80s, 90s, and 00s. Hatch Squat Cycle Spreadsheet - Free download as Excel Spreadsheet (.xls), PDF File (.pdf), Text File (.txt) or read online for free. I am really interested in starting the Hatch Squat Cycle. Get access to every Lift Vault spreadsheet on a Google Drive folder. And every other workout you will progress in weight or reps. Gyms and Coaches think theyve been programming the Hatch Squat Cycle for years. 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. 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. This 8-week squat program was designed keeping the prevailing science in mind. HATCH WORKOUTS After setting your One Rep Max (1RM), log your Hatch Squat program and track your sessions. Your front squat would be these 4 sets of five at 85%, 90%, 95%, and 100% of that prescribed weight. Open navigation menu. You can also use this window to cycle in some box squats and even do some band work a la Westside Barbell. Close suggestions Search Search. His squat programs real secret was that most of his athletes began training under him in their early teens on this exact squat program. I realize and you should too, especially after lifting for a while that weights arent fair. For the last 20 years, the Hatch Squat Cycle has become synonymous with being one of the go-to programmed squat cycles that are known to be both brutal and successful for building leg strength. Promo codeLIFTVAULT= 10% off at Kizen Training, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking. How Does the Russian Squat Routine Work? It could be effective for off season powerlifting training though. After finishing triples on that lift, we would proceed to sets of 5 for the other squat lift. > S U To download the pattern Sets of 3 all the way up. Holiday Guide The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Brutes Top 5 Podcasts Keep moving forward. I applied this to simple elements to make the app visually pleasing yet still direct and easy to use. Well, when you start a long 12 week program such as Hatch, everything is new. The layout was inefficientand hinderedusability, The program was writtenfor knowledgeable athletes, excluding a large group of potential users, The app requiredusers to go outside of it for other tools necessary used while working out. For example, lets say you hit a new PR on your front squat triple that day, giving you a new 100%. 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. Coaches Beginner Bench Press Program, 2 Days/Week, Intermediate Bench Press Program, 23 Days/Week, Advanced Bench Press Program, 3 Days/Week, Strength Training For Children and Adolescents: Benefits, Risks, and Practical Recommendations, Lifting Weights While Pregnant: Benefits, Safety, and Risks, Top 10 Strength Training Statistics From 274 890 Users of Our Workout Log, Quick Ab Workout: 10 Minutes to Great Abs, The 5 Best Supplements to Get Shredded in 2023, One workout you will do 6 sets x 2 reps x 80% of your. The layout isdirect, legible, and clutter-free, all in effort to create a more positive andenergetic workout experience. If youre looking to try the Real Hatch Squat Cycle out for yourself, youre in luck. Bench Press vs Chest Press: Whats the Difference? 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. You will focus on dynamic effort lifting during the switching phase. 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. can work fine for bench press, and I know of several people who have done it for bench with fine results. My Push Press increased by 25 pounds though my Strict Press didnt change. Secret Strength Weapon Just the feel of the overall program, like youre onto something different. 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. 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). Weak legs, you know squats will fix it. fill plugin. Pre covid, my all time PR was 340 in Jan 2020. Why? Note, this program is fairly high volume, lifters that attempt this program should also focus their attention on proper recovery as well. GZCL Jacked and Tactical (Bench + Squat Only), Gene Bell Jr.s 12 Week Squat Peaking Program, 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, Most work is done in 60-80% range, with final 4 weeks starting at 92.5% and working up. As a 17 year athlete of the legendary Gayle Hatch, I am here to finally set the record straight. Front Squat: triple up to 70% of your max triple. Here is the general breakdown of our template: Front Squat: work up to a max triple. The Russian squat routine is one of many free programs in our app StrengthLog. hatch squat program excel. Squats tax the entire bodyand are an important part to your general health. This two day per week front- and back squat cycle . I also just bench pressed a 3RM of 90lbs a few days ago. Heres a brief video on Coach Gayle Hatch for those of you that are interested. Mental Performance Seminar He felt one rep or two rep max in the squat was not enough juice for the squeeze. 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