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. Apr 17, 2020 created by coach gayle hatch, the hatch squat program is fairly straightforward. The hatch squat cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. For starters, lets break down one that i happen to know very well. Before that i had done a several month cycle of starting strength. The template for this new 12 week cycle is the hatch squat program on monday and wednesday. This style of training allows for much greater stimulus to be applied to the muscles, which will result in greater strength and hypertrophy along the way. Just enter your 1rms for your back and front squat and the tables below will outline exactly what to do.
Gayle hatch s contributions to olympicstyle weightlifting and strength training are quite considerable. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. The author notes this program is very flexible for any schedule but to consider the following split. When designing your new program make sure that all of the exercises have a high rate of transfer to the squat. Weightlifting coach mike burgener, head coach of the crossfit weightlifting program.
The conjugate method was a little difficult for me to follow, so i decided to go with one of burgeners recommendations. Created by coach gayle hatch, the hatch squat program is fairly straightforward. As mentioned above, each routine comes with a freetodownload excel spreadsheet and pdf that will personalize each plan to your specific needs regarding what weights to use. Squatting 2x a week will allow me to hit up at least one wod a week on the other days of the week. After you have finished all these squat variations, do 3 sets of 10 reps of glute ham raises.
The nucleus of this venerable program is one set of squats twenty reps in the set, to be sure, but just one set. Why 10 x 3 is best for strength and size breaking muscle. We go indepth on some of the most popular back squat programs in weightlifting and beyond. The peary rader clean and jerk body transformation program. You cant be a sissy and get involved with the hatch squat program. Developed by former university of arizona football player jim wendler, 531 is a fourweek program in which you perform one session of squat front and back and assistance work per week, in addition to three other sessions throughout the week that are dedicated to three other core lifts. Once the proper landing position is ingrained in each athlete, he or she has a great foundation from which to receive the snatch, clean or push jerk, or to perform the back squat, front squat or overhead squat. The goal of the program is to hit a 5rm by the end of the cycle in the. And if youre looking to significantly increase your squat strength with a structured, timetested program, youve come to the right place. Hatch squat program program overview hatch squat program. Hey guys i have done crossfit with lots of olympic lifting for a few years now. You probably know that you can use a stick to visualize the back angle. After 4 weeks of not training much, i feel weak and unconditioned. The hatch cycle is known for its intense volume, and you need to have maxes prior to starting because the workouts are percentagebased.
I always lifted heavy but gaining weight was a problem. Train the squat 2x per week for 12 weekseach training. Support this content at our online store, including our famous crossfit nerd shirt. I chose to do hatch since the program incorporated front squats and back squats in each session. The actual full program is you do 10x3 back squats and then 5x3 front squats, and for the other squat day, you flip them. Ive had great success myself using the 5 x 5 program for my squat, so a little later well examine what this program did for me. I bought super squats in the late 80s i was 145lbs and wanted to gain weight bought tons of weight gain and was putting on weight. Squatober workout program weeks 14 leg training workouts.
I just got done with the first week, and the big thing i noticed is that i will have to back off volume on the lifts or face possible overtraining. Squat programs generally focus on increasing the one rep max for an athletes squat. Week 1 back sqt front sqt day one setsreps % wt used setsreps % wt used 1x10 60% 0% 15 60% 0 1x8 70% 0% 15 70% 0 16 75% 0% 15 70% 0. The modified 5 x 5 program im going to teach you only has you training 5 x 5 on one exercise, and you only perform 5 x 5 on one week out of the cycle. Dec 09, 2016 mike burgener 12 week program originally found here, as posted by mike burgener program cliffs. So ive been looking around for a program i can do to increase my squat and get stronger overall while doing my gyms regular wods. I started the program went from 210lbs to 240lbs in 30 days amazing but true. If you want a program i can send you a hatch style workout, ment for off season football teams from lsu. Coach burgener lists four squatting programs he uses with his athletes. Ten sets of three of back squat and front squat on separate days.
The hatch squat program is 12 weeks long, two days per week. You can use this program generator to help design your squatting or pressing i. The conjugate method was a little difficult for me to follow, so i decided to go with one of burgener s recommendations. Breaking down famous back squat programs for weightlifters. Super squats by randall strossen get big and strong. The double day squat program by greg everett was the hardest program ive done. This program is intended to be run with both back squat and front squat sets on the same day. I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. I stopped having to think about it, and just did it. Another drawback of the 20rep squat program is that, although brief, it is hard to stay motivated to do it for six weeks. 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, weve created a simple online calculator that does all the work for you. If an athlete needs to gain a lot of weight, and hes in the offseason, i dont hesitate at all to follow gayle hatch s squat program. All other training revolves around those sessions so if you need to dial back the volume or scale, do so first to the work capacities andor the strength sessions on tuesday and thursday.
Mike burgener 12 week program originally found here, as posted by mike burgener program cliffs. These 6 weeks were by far the most painful experience of my life. This challenging the hatch squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Jan 22, 2015 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, weve created a simple online calculator that does all the work for you. Three days of back squat and one day of front squat. Just solid programming to follow, preferably focused on strengthening the squat and pull. Mike burgener offers quick tips to correct errors in the snatch and clean and jerk. Ill get into my injuries later there were a lot of them but could i ever squat. The 300 squats programme gives you an opportunity to develop your leg muscles by doing 300 squats in a row.
My answer to you is to not stop as long as you are making gains. Like hatch, the burgener 10x3 program is twelve weeks long. This two day per week front and back squat cycle has been proven to add some serious weight to your squat. Jul 19, 2016 yes, a 775pound squat is a remarkable lift for a bodybuilder, but this example does show that the ability to perform high reps does not translate into low reps as well as you might believe. I used the hatch squat program for the first 10 years of my lifting career and it guided me to a 210 kg back. But my back squat went from 405 to 485 and my front squat went from 325 to 395. Beginning tuesday may 5th, we will start the hatch squat cycle for the classes every tuesday and thursday.
Check out the template log i made for hatch squat xls pdf html. 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. This challenging, 12week squat cycle was developed by olympic weightlifting coach gayle hatch. They are frequently referred to as the gold standard of power development training. Following the doubleday squat program in my garage, my front squat went from 315 to 375. This is the key to making serious gains with the program. 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. 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, weve created a. This warmup exercise attacks multiple areas, including the ankles, hips and torso, in one movement. A natural progression power cleans have a mythical reputation. Nov 30, 2016 mike burgener offers quick tips to correct errors in the snatch and clean and jerk.
Weightlifting coach mike burgener, head coach of the crossfit. If you have hit a plateau in your squat, its time to change up your routine. Just enter your 1rms for your back and front squat. Gayle hatchs contributions to olympicstyle weightlifting and strength training are quite considerable.
Dec 26, 2016 gayle hatch 12 week squat emphasis originally found here, as posted by mike burgener program cliffs. And before that years of muay thai with no real strength training. Another drawback of the 20rep squat program is that, although brief. Jul 14, 2011 once the proper landing position is ingrained in each athlete, he or she has a great foundation from which to receive the snatch, clean or push jerk, or to perform the back squat, front squat or overhead squat. The knee bend, also known as a squat, is a very effective leg muscle building exercise. So far, hatch squat, bulagarian style squatting, and 531 have been the most effective squat programs ive seen implemented alongside crossfit. The first squat program aaron straker tried was the threeweek. Across the four weeks you will find a strictly linear periodization of either increasing volume or increasing intensity. Download weeks 14 of the squatober workout program on this page. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine.
Thigh muscles and lower leg muscles work during a knee bend. Just enter your 1rms for your back and front squat and the tables below. Youre hitting back squats and front squats twice a week turning your legs. Yes, a 775pound squat is a remarkable lift for a bodybuilder, but this example does show that the ability to perform high reps does not translate into low reps as well as you might believe. The lift is called a clean, but it lacks the grace and speed evident when skilled lifters pulls their bodies around and under a perfectly placed bar with lizardlike speed.
My clean and jerk went from a struggling, pressedout 235 to a solid and easy 286. Gayle hatch 12 week squat emphasis originally found here, as posted by mike burgener program cliffs. Does anyone have recommendations for online programming. Unlike many other squat programs, hatch squat utilizes both. This is a great tool to use with opposing muscle groups and big lifts.
Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. Most of us have seen the guy who can do a kettlebell swing with a 300lb. This squat program for strength will add 30 pounds to your. Complete all back squat sets before moving on to front squats. Jun 16, 2016 after 4 weeks of not training much, i feel weak and unconditioned.
Sep 06, 2012 after hatch, i decided to do mike burgener s 10x3. The 5minute warmup you must do before squats stack. Mike burgener has a good cues to keeping a good back angle. Since it closely mimics the actual squatting motion, its a. Depending on how strong your squat already is, you will subtract either 10,15,20,or 25 pounds a week and that is the weight you will use with the rep schemes written above. The level 1 course teaches coaches and athletes how to teach and perform the snatch, clean, jerk safely, efficiently and effectively. Other routines may increase the squat work capacity of the athlete.
Hatch squat calculator squat program, squats, reps and sets. If an athlete needs to gain a lot of weight, and hes in the offseason, i dont hesitate at all to follow gayle hatchs squat program. These squats will comprise the first half of class on those days, with an optional makeup. You will get 24 killer leg workouts to help you build size and strength, 100% free. Legendary bodybuilding writer and founder of ironman magazine peary radar is well know for his high rep squat and deadlifting programs for building serious size and strength. Took me down to maybe 24 hours aday, 4 or 5 days a week.
Train the squat 2x per week for 12 weekseach training session programs front and back squatsdescending pyramid rep schemeattempt a 103% of 1rm squat in week 11this program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Wod demo hatch squat cycle paradiso crossfit youtube. The idea was to let the squat build my flexibility and relearn how to squat, but the kicker was that i wasnt allowed to stretch or foam roll. Additional exercises are incidental, two or three sets of several other basic exercises at most, and the general caution is to err on the side of doing too few additional exercises rather than too many. I am really interested in starting the hatch squat cycle.
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