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. Mike burgener offers quick tips to correct errors in the snatch and clean and jerk. Liftspecific powerlifting routines squat, bench press, and deadlift programs specialty and peaking powerlifting routines. Thigh muscles and lower leg muscles work during a knee bend. 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. Like hatch, the burgener 10x3 program is twelve weeks long. Weightlifting coach mike burgener, head coach of the crossfit. These 6 weeks were by far the most painful experience of my life.
I just finished a squat routine like this and within 2 months i worked up from doing 20 rep squats with 225 lbs. You will get 24 killer leg workouts to help you build size and strength, 100% free. This challenging the hatch squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Some of these program spreadsheets are better suited for meet prep or peaking, while others are better for offseason training. Just enter your 1rms for your back and front squat.
Squatober workout program weeks 14 leg training workouts. Wod demo hatch squat cycle paradiso crossfit youtube. The conjugate method was a little difficult for me to follow, so i decided to go with one of burgener s recommendations. Sep 06, 2012 after hatch, i decided to do mike burgener s 10x3. Another drawback of the 20rep squat program is that, although brief. Just solid programming to follow, preferably focused on strengthening the squat and pull. Check out the template log i made for hatch squat xls pdf html. I chose to do hatch since the program incorporated front squats and back squats in each session. Three days of back squat and one day of front squat.
Across the four weeks you will find a strictly linear periodization of either increasing volume or increasing intensity. I started the program went from 210lbs to 240lbs in 30 days amazing but true. This challenging, 12week squat cycle was developed by olympic weightlifting coach gayle hatch. My clean and jerk went from a struggling, pressedout 235 to a solid and easy 286. Youre hitting back squats and front squats twice a week turning your legs.
If you want a program i can send you a hatch style workout, ment for off season football teams from lsu. 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. 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. 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. These squats will comprise the first half of class on those days, with an optional makeup. Before that i had done a several month cycle of starting strength. Mike burgener 12 week program originally found here, as posted by mike burgener program cliffs.
Just enter your 1rms for your back and front squat and the tables below will outline exactly what to do. The level 1 course teaches coaches and athletes how to teach and perform the snatch, clean, jerk safely, efficiently and effectively. Nov 30, 2016 mike burgener offers quick tips to correct errors in the snatch and clean and jerk. Support this content at our online store, including our famous crossfit nerd shirt.
We go indepth on some of the most popular back squat programs in weightlifting and beyond. Complete all back squat sets before moving on to front squats. 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. Dec 26, 2016 gayle hatch 12 week squat emphasis originally found here, as posted by mike burgener program cliffs. 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 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. The hatch squat program is 12 weeks long, two days per week. Hatch squat program program overview hatch squat program.
The actual full program is you do 10x3 back squats and then 5x3 front squats, and for the other squat day, you flip them. The 5minute warmup you must do before squats stack. This squat program for strength will add 30 pounds to your. Why 10 x 3 is best for strength and size breaking muscle. 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. After you have finished all these squat variations, do 3 sets of 10 reps of glute ham raises. The 300 squats programme gives you an opportunity to develop your leg muscles by doing 300 squats in a row. The double day squat program by greg everett was the hardest program ive done. After 4 weeks of not training much, i feel weak and unconditioned.
Dec 09, 2016 mike burgener 12 week program originally found here, as posted by mike burgener program cliffs. Unlike many other squat programs, hatch squat utilizes both. 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. Created by coach gayle hatch, the hatch squat program is fairly straightforward. Other routines may increase the squat work capacity of the athlete. Weightlifting coach mike burgener, head coach of the crossfit weightlifting program. And if youre looking to significantly increase your squat strength with a structured, timetested program, youve come to the right place. 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. I used the hatch squat program for the first 10 years of my lifting career and it guided me to a 210 kg back. Coach burgener lists four squatting programs he uses with his athletes. 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. Beginning tuesday may 5th, we will start the hatch squat cycle for the classes every tuesday and thursday.
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. A natural progression power cleans have a mythical reputation. He has been active as a weightlifting and strength coach for more than twentyfive years. This two day per week front and back squat cycle has been proven to add some serious weight to your squat. 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. 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. My answer to you is to not stop as long as you are making gains. You probably know that you can use a stick to visualize the back angle. 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. I stopped having to think about it, and just did it. 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. Hey guys i have done crossfit with lots of olympic lifting for a few years now. The first squat program aaron straker tried was the threeweek. The author notes this program is very flexible for any schedule but to consider the following split.
The goal of the program is to hit a 5rm by the end of the cycle in the. Gayle hatchs contributions to olympicstyle weightlifting and strength training are quite considerable. I am really interested in starting the hatch squat cycle. Does anyone have recommendations for online programming. When designing your new program make sure that all of the exercises have a high rate of transfer to the squat. You cant be a sissy and get involved with the hatch squat program. Apr 17, 2020 created by coach gayle hatch, the hatch squat program is fairly straightforward. 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. Train the squat 2x per week for 12 weekseach training. This warmup exercise attacks multiple areas, including the ankles, hips and torso, in one movement. So far, hatch squat, bulagarian style squatting, and 531 have been the most effective squat programs ive seen implemented alongside crossfit.
Ill get into my injuries later there were a lot of them but could i ever squat. Another drawback of the 20rep squat program is that, although brief, it is hard to stay motivated to do it for six weeks. Squatting 2x a week will allow me to hit up at least one wod a week on the other days of the week. If youre looking for a squat specific strength program, give hatch a shot. 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. Gayle hatch s contributions to olympicstyle weightlifting and strength training are quite considerable. Mike burgener has a good cues to keeping a good back angle. This is a great tool to use with opposing muscle groups and big lifts. Following the doubleday squat program in my garage, my front squat went from 315 to 375. 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.
The hatch squat cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. Ten sets of three of back squat and front squat on separate days. This program is intended to be run with both back squat and front squat sets on the same day. For starters, lets break down one that i happen to know very well. Since it closely mimics the actual squatting motion, its a. The conjugate method was a little difficult for me to follow, so i decided to go with one of burgeners recommendations. The peary rader clean and jerk body transformation program. 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. The knee bend, also known as a squat, is a very effective leg muscle building exercise. Download weeks 14 of the squatober workout program on this page. The hatch cycle is known for its intense volume, and you need to have maxes prior to starting because the workouts are percentagebased. Gayle hatch 12 week squat emphasis originally found here, as posted by mike burgener program cliffs. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. 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.
Super squats by randall strossen get big and strong. Jun 16, 2016 after 4 weeks of not training much, i feel weak and unconditioned. 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. Took me down to maybe 24 hours aday, 4 or 5 days a week. Most of us have seen the guy who can do a kettlebell swing with a 300lb. The nucleus of this venerable program is one set of squats twenty reps in the set, to be sure, but just one set. I always lifted heavy but gaining weight was a problem. Breaking down famous back squat programs for weightlifters. 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.
The template for this new 12 week cycle is the hatch squat program on monday and wednesday. And before that years of muay thai with no real strength training. Just enter your 1rms for your back and front squat and the tables below. 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. They are frequently referred to as the gold standard of power development training. But my back squat went from 405 to 485 and my front squat went from 325 to 395. Hatch squat calculator squat program, squats, reps and sets. You can use this program generator to help design your squatting or pressing i. Squat programs generally focus on increasing the one rep max for an athletes 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. If you have hit a plateau in your squat, its time to change up your routine.
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