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. Did the whole cycle and my squat went up 40 lbs arthur z. We go indepth on some of the most popular back squat programs in weightlifting and beyond. For complete details on the week smolov squat check out. Check out the template log i made for hatch squat xls pdf html. Complete all back squat sets before moving on to front squats. The hatch squat program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Gayle hatch, an olympic weghtlifting coach it calls for squatting twice a week where you do both back and front squat every squat session which means almost like 5060 reps per session divided to both front squat and back squat depending on ones rm percentages for both front and back squats last training cycle i tried russian squat. I dont think it is an exaggeration to say that more lifters are forced to quit. Sep 14, 2015 meanwhile in ukraine oleksiy torokhtiy started to post weekly training plans. I chose the russian squat program because it will be a little more kind to us than smolov jr. The first squat program aaron straker tried was the threeweek. Below is a list i have put together for bench, squat and deadlifts. The hatch squat program is 12 weeks long, two days per week.
Quotes are not sourced from all markets and may be delayed up to 20 minutes. Howell golson crossfit athletes are a skeptical bunch. Olympic weightlifters are training to perform single reps at the heaviest load possible, so burgener said he doesnt like to have. Aug 27, 2017 wod demo hatch squat cycle paradiso crossfit.
Hatch squat program vs deadlift powerlifting forums. Sep 28, 20 here is a spreadsheet for the original smolov squat routine that works for kg and lbs. The athlete will attempt a 103% of 1rm squat in week 11. I just added a sheet that calculates the smolov jr program choose the smolov jr bottom tab. Elitefit 8week olympic lifting cycle elitefit cross. The front squat is simply squatting with the barbell supported on your chest. Its a back squat, front squat its basically two days a week, burgener said. Above there are a lot of powerlifting programs, but most lack accesory exercises. The juggernaut method, supersquats 20 rep squat routine duration.
Jun 16, 2016 after 4 weeks of not training much, i feel weak and unconditioned. How to boost your squat by up to 100lb in only weeks. Wod demo hatch squat cycle paradiso crossfit youtube. Its a back squat, front squatits basically two days a week, burgener said. The rep scheme and percentages for each session varies. At a high level, the program consists of the following. The russian program is a six week, three day per week program. Created by coach gayle hatch, the hatch squat program is fairly straightforward. Olympic weightlifters are training to perform single reps at the heaviest load.
High repetition back squats could supplement leg workouts, but the key is front squats. Gayle hatch squat program free download as excel spreadsheet. Smolov squat program strengthening squat and bench. Youre hitting back squats and front squats twice a week turning your legs. You cant be a sissy and get involved with the hatch squat program. Smolov squat routine spreadsheet includes smolov jr. Smolov is a russian squat routine that will boost your squat by up to 100lb in only weeks, even if youre a drugfree lifter like me.
Texas method training strengthening squat and bench. Before i begin its important for me to clarify what i aim to accomplish through writing this article. Phase in this initial two week phase is all about getting. Just enter your 1rms for your back and front squat and the tables below. The 2004 head coach of the mens olympic weightlifting, gayle hatch, developed a 12week squat program that involves both back and front squats on the same day two times a week. So embrace the grind, get used to limping from the gym, and use this squat program to take your leg training to the next level. Well, when you start a long 12 week program such as hatch, everything is new. Like hatch, the burgener 10x3 program is twelve weeks long. Since i am currently torturing my weak legs with this thing i thought that maybe some of. You must come to class prepared with your numbers printed. Well, since no one has responded, im guessing nobody here has done or seen the hatch squat routine. For powerlifting, this involves the bench press, squat, and deadlift. It was introduced by john mccallum in 1968 and was originally coined squats and milk because old school lifters would drink a gallon of milk a day gomad while on it. 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.
He developed a 12week squat program that requires doing both back and front squats on the same day two times per week. Projected gains from smolov range from 40100 pounds depending on how advanced you are. Leg training is never easy and this squat program is about as ferocious as they come. I am really interested in starting the hatch squat cycle. This challenging, 12week squat cycle was developed by olympic weightlifting coach gayle hatch. But i believe very strongly in two things that nothing worth having ever comes easily, and pain is the mother of all progress. Apr 18, 2020 the athlete will attempt a 103% of 1rm squat in week 11. It uses simple progressions and is a good, basic program for a wide range of athletes. You will hit back squats first for the prescribed repssets. Hatch squat cycle black hills crossfitblack hills crossfit.
I just borrow, steal, and sew together pieces from people smarter than me. This program is intended to be run with both back squat and front squat sets on the same day. Enter your one rep max and the weektoweek weight increment you plan on using during the base cycle. 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 chose to do hatch since the program incorporated front squats and back squats in each session. The 20 rep squat program is one of the oldest lifting programs there is. The program is often advertised as capable of putting 100lbs on your squat in only thirteen weeks. And before that years of muay thai with no real strength training. 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. Basically its a percentage based program with 3 mandatory days, and 3 more days for the serious. The hatch cycle is a favorite to many and we need to cycle through sets efficiently. Most people use 5 to 10 lbs for the increment value. The six week program and the advanced programs are made available to you at no cost. 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.
Gayle hatch s contributions to olympicstyle weightlifting and strength training are quite considerable. I used the hatch squat program for the first 10 years of my lifting career and it guided me to a 210 kg back. It is common to gain 2030 pounds of bulk in as little as 68 weeks with this full body routine. The best days of the program are when you start and when you finish. Since i am currently torturing my weak legs with this thing i thought that maybe some of you want to join the fun. Ten sets of three of back squat and front squat on separate days. Here is a spreadsheet for the original smolov squat routine that works for kg and lbs. Please consider supporting candito training by making a contribution on the paypal scroll down button 5, 10, 20, or more. Dick notemeyer felt that you cant clean and jerk it unless you can front squat it for a triple. Apr 17, 2020 created by coach gayle hatch, the hatch squat program is fairly straightforward. This is a 12week, 3mesocyle training cycle with two fourweek blocks of fairly high volume and high rep lifts and squats and a final 4week competition mesocycle. If you are under 18 years old, dont worry about making a contribution.
Sep 06, 2012 like hatch, the burgener 10x3 program is twelve weeks long. 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. The brutal squat program that almost guarantees a big pr. Hatch squat program week 1day 1 backsquats youtube. Since its still a powerlifting program there will also be other exercises to do i didnt do them as i was way too trashed though i think it wouldve worked even better if i had. It is pretty high volume since youll do 3550 squats total, each session. Before that i had done a several month cycle of starting strength. Breaking down famous back squat programs for weightlifters.
Next round of his online training with new spreadsheet. Leg strength is increased by doing rock bottom, ass on the heels, upright, elbows high, front squats. Ideally, the hands dont hold the weight, rather your shoulders and collarbone support the bar. He has been active as a weightlifting and strength coach for more than twentyfive years. If you are under 18 years old, dont worry about making a.
This program was designed before russian athletes were using steroids, so dont brush it off as something only a drugusing athlete could use. Home supplements gym equipment kayak fishing gear automotive knee wrap reference page powerlifting routines. Train the squat 2x per week for 12 weekseach training. Smolov is every masochistic lifters favorite program. Gayle hatch 12 week squat emphasis originally found here, as posted by mike burgener program cliffs. Jan 24, 2018 hatch squat program is a program developed by. A program such as hatch will fix you for the better. This squat program for strength will add 30 pounds to your. Smolov was designed by the russian master of sports sergey smolov, but it is pavel tsatsouline who popularized this squat routine by publishing it first in powerlifting usa 2001 and later in. Russian squat program this is a nononsense program found in the 1976 ussr weightlifting yearbook in which you squat three days a week, for six weeks.
The best way to get this flexibility is to dofront squats. The only thing that exceeds these lofty claims is the actual severity and brutality of the program itself. Please follow the link below and open the spreadsheet, enter your 1 rm back and front squat in the provided. I made the mistake of thinking i could keep up lifting on. Meanwhile in ukraine oleksiy torokhtiy started to post weekly training plans. Russian squat program this is a nononsense program found in the 1976 ussr weightlifting.
Hey guys i have done crossfit with lots of olympic lifting for a few years now. Hatch squat program vs deadlift powerlifting forums t. Hatch squat template 1 free download as excel spreadsheet. 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. Since its still a powerlifting program there will also be other exercises to do i didnt do them as i was way too trashed though i. The hatch cycle is known for its intense volume, and you need to have maxes prior to starting because the workouts are percentagebased.
Information is provided as is and solely for informational purposes, not for trading purposes or advice. In writing this article i solely aim to provide a reliable source of information which outlines how to use the westsidebarbell conjugate method this article will not be devoted to explaining the science or methodology behind conjugate method periodization. Instead, this is a program meant for the common lifter, the people who are obsessed with using the iron to get stronger and be more powerful. Oleksiy torokhtiy training program spreadsheet weeks 12. For starters, lets break down one that i happen to know very well. The first nine sessions have you progressively lift more volume while maintaining a load at 80% of your 1rm. Simply click on the program you want and navigate to its page, download the excel sheet near the top, enter your maxes, and track your results. It was popularized by pavel tsatsouline when he published it in a 2001 issue of powerlifting usa. Smolov is a week squat program that was developed by sergey smolov, the russian master of sports. In the tables below, all percentages are based off your 1 rep max check out our smolov calculator or app to compute your weights. Squatting 2x a week will allow me to hit up at least one wod a week on the other days of the week. The tables below will populate with the weights for you to use throughout the 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. How to add 100lb to your squat in weeks stronglifts. 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. Three days of back squat and one day of front squat. The core of this training routine is one 20 rep set of squats, just one set,supersetted with pullovers. Dec 26, 2016 gayle hatch 12 week squat emphasis originally found here, as posted by mike burgener program cliffs. Its not only a great reflection of your strength and power, but also serves as a measuring stick to see how far youve progressed in those areas. Unlike many other squat programs, hatch squat utilizes both.