This is the Brad Gillingham 16 week Squat Program - also known as 55 squats. 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. Provideaccess to information for a range of levels, User Flow: Startand finishof a workout. Back Squat: triple up to 70% of your max triple. 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. Medical Disclaimer, The 8 Best Pre Workouts for Beginners [Tested], The 5 Best Creatine Supplements for Bulking. The Russian squat program contains 18 fairly hard squat sets per week, and your main priority should be to successfully do those. 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. The only damage done may be your ego but at least youre completing the program as intended. He felt one rep or two rep max in the squat was not enough juice for the squeeze. 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. 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. I completed this program over 12 weeks and though I feel much stronger than when I started, my back squat only went up 5 pounds during this 12 weeks and my front squat never increased. If you fail a rep or two, its okay. Overall I am very happy with the results and progress I made during the Hatch program. (hatching is when you add fine lines to graphics to represent shading or other Contact, Brute Shred Manual 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. He has had more than 50 athletes selected to other U.S. international teams. For example, lets say you hit a new PR on your Back squat triple that day, giving you a new 100%. This program has the user squatting twice per week at varying rep schemes and percentages during each session. Hatch Squat Template (1) - Free download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read online for free. He developed this program. close menu Language. Immediately following back squats, you would move to front squats. Whatever squat you were to perform first that day was to be your triple max. I also haven't tested my Front Squat in ages. Weve created an excel template that will allow you to put in your max triple front squat and max triple back squat and calculate the numbers for you each week. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. A program such as Hatch will fix you for the better. The layout isdirect, legible, and clutter-free, all in effort to create a more positive andenergetic workout experience. Two days a week of squatting for 12 weeks. Sets of the all the way up. In order to be more accessible to a larger range of athletes, the knowledge gap needed to be shortened. Thanks for this information. Brutes Top 5 Podcasts There were 2 occasions during Hatch that I failed reps. First time was on week 7, hitting my training max at 100%. Use our Russian squat program calculator below to generate your program. factors). This app calculates the weights you should use, based on your one rep maxes, for the 12-week Hatch Squat protocol. was taken out of the user interface in Excel 2007. Womens Beach Buns Guide, As a 17 year athlete of the legendary Gayle Hatch, I am here to finally set the record straight. 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. *Brad Gillingham is a world ranked USA Powerlifting super heavyweight. This project was a redesign of an existing app that I . This program has the user squatting twice per week at varying rep schemes and percentages during each session. The rep and set schemes change each day and are based off percentages of your max back and front squats. Front Squat: triple up to 70% of your max triple. 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. His squat programs real secret was that most of his athletes began training under him in their early teens on this exact squat program. Holiday Guide This included possibly adding a stopwatch, a picture/video uploader, a weight tracker, and a strength tracker. For the typeface, I used the friendly, geometric Opensans. 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. Because of it's 1:1 rep ratio between the front and back squat, it's written more with weightlifters in mind, not powerlifters. Open navigation menu. The Russian squat routine should be your main priority when youre doing it. THE PROGRAM If you're new to Hatch, here is the premise. (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. 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. 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. Coach Hatch has also had athletes make three United States Olympic Teams and 12 World Teams. Seven days ago I failed the last rep of my LBBS @ 85% of my 1 rep max after 3 working sets. And every other workout you will progress in weight or reps. The Hatch Squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Thanks again to Andy for taking the time to answer Your last sets should be: 70%, 80%, 85%, 90%, 95%, attempt new PR. aerospace manufacturing jobs salary near berlin . Keep moving forward. Hi,Nice post. No more fiddling with spreadsheets and print outs at the gym. Secret Strength Weapon day 2. week 2 day 1. day 2. week 3 . 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. 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. Hi - I'm on week 4 of the hatch squat program and have started to hit a wall. 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. And when you finish the program, it is a heck of a sense of accomplishment to be consistent in squatting for 12 weeks. Click Here to Download Our Switching Phase Program 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. The volume and intensity were completely different and actually more simple than most would believe. 2.3.1 Gains are expected. Not all the days are like this but there are a few. Athletes Gauge your body correctly and keep squatting. # $ % &. However, for some reason the option of filling a series with a pattern was taken out of the user interface in Excel 2007. This was an issue for intermediate lifters who were just starting out with a more advanced program and in need of guidance and clarification. Also, I wouldn't recommend Hatch unless you have good technique on both front and back squat. The best core exercises for strength programs are hanging leg raises, planks, side planks, and rotational/anti-rotational exercises like woodchoppers and pallof presses. The positive space is in the shape of a dumbbell, connecting the app to its main function: fitness. Thank you! 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. Please note that this program is not recommended for beginners as it is physically demanding. 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 . Sorry, your blog cannot share posts by email. This week I failed 2 reps on my LBBS and Front Squat. It's a 12 week program where you back and front squat 2 times a week. Here is the general breakdown of our template: Front Squat: work up to a max triple. However, for some reason the option of filling a series with a pattern hatch squat program excel. In my experience, the deadlift requires different programming than the squat or bench press. You cant be a sissy and get involved with squats. Contact, Brute Shred Manual The Russian squat program is six weeks long, with three squat workouts per week. 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. The Russian squat program is six weeks long, with three squat workouts per week. New rep scheme, a sight on new accomplishments. So much so that coaches worldwide would continuously approach Coach Hatch, asking him for the secrets behind his squat program. Just the feel of the overall program, like youre onto something different. Coach Hatch has also had athletes make three United States Olympic Teams and 12 World Teams. 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* . Then you will follow up with front squats for sets/reps in the same workout. The initials of the app arecreated through the unique use of positive and negative space. 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 programs like Microsoft Excel have evolved, they have become increasingly visual, incorporating graphs, charts, symbols and shapes. Your front squat would be these 4 sets of five at 85%, 90%, 95%, and 100% of that prescribed weight. Its with this being said, that I provide this disclaimer. Sometimes, the Hatch days take me 45 minutes, sometimes it's 75 minutes. 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. 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. Holiday Guide The Hatch Squat cycle is a valuable12-week is a. for intermediate and advanced weightlifters developed by Olympic weightlifting coach Gayle Hatch. Overview . en Change Language. The second time was in week 11 going for a new PR at 103%. This app will automatically calculate the weights at specific reps and sets that you should use based on the 12 week Hatch Squat program. Automatically pickup where the user last left off, 2. Sets of 3 all the way up. our questions and for creating such a useful plugin. I have seen so many people start this program with excitement and then never finish it. I applied this to simple elements to make the app visually pleasing yet still direct and easy to use. Immediately following front squats, you would move to back 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. 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). 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. Be reasonable when you enter your current 1RM. So his influence was HUGE. Microsoft excel is the industry leading spreadsheet program, a powerful data visualization and analysis tool. Hatch Squat Cycle Spreadsheet - Free download as Excel Spreadsheet (.xls), PDF File (.pdf), Text File (.txt) or read online for free. 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. We also never performed sets of 4only sets of triples and 5s. Also, what weight should I start at? Post was not sent - check your email addresses! If you want to crush PRs, add slabs of muscle, or lose weight, KIZEN has the perfect program for you. I realize and you should too, especially after lifting for a while that weights arent fair. For instance, weak back, squats will fix it. You will need this number when you get started, as this program is based off %s on your max lifts. 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. Right, it seems so simple. 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