Hatch Squat Program: Day 1 / Week 8

DAY 1 / WEEK 8

Back Squat

5 x 65%

5 x 70%

5 x 75%

5 x 80%

Front Squat

5 x 60%

5 x 65%

5 x 65%

5 x 65%

Glute Ham 3x10

Rev Hyper 2x10

Memorial Day

As we relax on this day and spend time with the ones we love, we must give thanks to those that have given themselves for us. The freedoms that we enjoy were paid for and continue to be paid for by American men and women. I challenge you to take some time today, between grilling some meat and sharing a cold beverage, in whatever way you find, to honor and thank the fallen heroes and those who continue to serve and protect this great country. Thank you all for what you do. PTG!

Good article I found in my home paper on Ft. Rosecrans National Cemetery. My father is buried there and he is surrounded by many great American Patriots who gave their lives. I thank you and love you Dad.

http://www.signonsandiego.com/news/2011/may/29/fort-rosecrans-memorial-san-diegos-long-military-h/

Hatch Squat Program: Day 2 / Week 7

DAY 2  WEEK 7


Back Squat

4 x 70%

4 x 75%

4 x 80%

4 x 85%

Front Squat

5 x 60%

5 x 65%

5 x 70%

5 x 70%

Barbell RDL 4x5

(heavy)

Ball Leg Curl 3x8

(single leg)

160lb DB RDL from last week.
Switching to Barbell RDL this week
so we can go heavy. PTG!

Collected Olympic Lifting

Great video of collected Olympic Lifts. All of these individuals are Pushing The Ground with a purpose!

Hatch Program: Week 7 Recovery / Self-Evaluation

Week 7 Recovery

I have been re-evaluating things after yesterdays heavy single and miss at 100%. Darl powered through his 465, I felt strong yet broke down a little in my core at my 405, chest dropped a little and got stuck halfway coming out of the bottom. I think as the program backs down and builds back towards maxing out again in Week 11, the focus should be on core. Not just focused on extra core strengthening exercises, although we will, but paying more attention to core and posture. There was a post last week on MobilityWOD on abdominal bracing/protecting your trunk and trying to focus on it throughout the day. Check it out and better you core stability and awareness. PTG!

Hatch Squat Program: Day 1 / Week 7

DAY 1 / WEEK 7
Working up to a heavy single today with the projected or goal weight that was set at the beginning of the program. Get your mind right before you strap up your platforms, crank up some Korn ...and PTG!!!

Back Squat

5 x 70%

5 x 80%

3 x 85%
2 x 90%
1 x 100%

Front Squat

5 x 65%

4 x 75%

4 x 80%

4 x 85%

Glute Ham 4x5

(purple & black)

Reverse Hyper 3x10

Shoe Review: New Black Nike Romaleos

I recently pulled the trigger and purchased the new black Nike Romaleos from Rogue Fitness. I originally thought the price tag, ($189), was too high but after squatting and cleaning in them last week, I would have paid double!

The combination of comfort and the feel of  the solid as a rock foundation can't be beat. If you can't find room in your training budget, make some! Looking forward going after some PR's in these in the weeks to come. PTG!

Birthday Challenge Time Again!

We had two Birthday's this week so we decided to make it a joint challenge. Tough to fit in without affecting the Hatch Program but it is a tradition we have started that can't be avoided. It is always intended to be a friendly competition, but working in the environment that we do, it always escalates into more! Darl and Will both turned 26 within a few days of each other and here is what we decided to do to celebrate.


26 Tire Flips w/ 200lb tire for Time. Best time Wins. PTG!

Darl - 53.06 

Mike - 54.16 

Kevin - 55.42 

 Will - 57.91

Hatch Squat Program: Day 2 / Week 6

DAY 2 / WEEK 6

Back Squat

4 x 75%

4 x 80% (3 sets)

Front Squat

5 x 60%

5 x 65%

5 x 70% (2 sets)

DB RDL's 4x5

(heavy!)

Ball Leg Curl 3x8

(single leg)

Hatch Program: Week 6 Recovery / Mobilize!

Day 1 was the heaviest day so far on this program. After hitting 3 reps at 90% and 2 at 95%, the back and hips are feeling extra tight this morninig. Challenge yourself to mobilize throughout the day after watching this video and getting inspired. You may not be experiencing the same troubles so diagnose where you might be tight/sore and work on it. PTG!

Bulgarian Training Legend: Ivan Abadjiev

We recently had the pleasure of hearing from former Bulgarian National Team Coach Ivan Abadjiev, one of the pioneers in Olympic Weighlifting at the CSCCa Conference. The presentation was through an interpreter so it was difficult to follow, and with only an hour, hard for him to even break the surface of all the knowledge he possesses. This article by David Woodhouse, (weightliftingexchange.com), is a really good read into the principles and foundations behind Coach Abadjiev's traninig system.

Ivan Abadjiev was born in 1932 and was himself a world class weightlifter having placed 2^nd in the World Championships in 1953. After retiring from the sport he took an administrative position in Bulgaria but was vocal in his criticism of the team's training methods. In 1969, following their disappointing performance in the Mexico Olympics, as a desperation move, the governing body appointed him national coach. Just three years later, at the games in Munich, Bulgarian lifters won three gold and three silver medals, their first medals in any sport in Olympic competition. This medal count was duplicated four years later in Montreal and in Moscow increased to two golds, four silvers and two bronzes. In 1984 Eastern European countries boycotted the Los Angeles games and this cost Bulgaria several likely gold medals. Nevertheless, at the World Championships two years later they won gold in 6 weight categories (versus the Soviets 3) and became the most successful team in weightlifting history.

...read the entire article by clicking the link below.

http://weightliftingexchange.com/index.php?option=com_content&task=view&id=438&Itemid=60

Hatch Squat Program: Day 1 / Week 6

DAY 1 / WEEK 6

Block Snatch
3 x 55%

3 x 60%

3 x 65%

3 x 70%

3 x 75%

Back Squat
6 x 70%
6 x 80%
3 x 90%
2 x 95%
Front Squat
5 x 65%
4 x 75%
4 x 80% (2 sets)
Glute Ham 4x6

(w/ purple band)

Rev Hyper 3x12

Hatch Squat Program: Day 2 / Week 5

DAY 2 / WEEK 5

Rack Pull

(Snatch Grip)

3 x 65%

3 x 75%

3 x 80%

3 x 85%

3 x 90%

Back Squat

6 x 65%

6 x 75%

6 x 80%

6 x 80%

Front Squat

5 x 60%

5 x 65%

5 x 70% (2 sets)

DB RDL 4x5

(Heavy!)

Ball Leg Curl 2x10 each
(Single Leg)

Hatch Program: Week 5 Recovery

The volume is backing down now on the Hatch Program but that means the intensity is increasing significantly. Whatever projected max you are working off of, you should be approaching that or possibly more than that here in the next few weeks. If you are experiencing that your weight is either too low or high, adjust it slightly. Do not get discouraged and think the program is not working because some days are going to be better than others on the platform. Hydrate, eat well and get good sleep! That has to be standard practice to see the results you want from any program. Especially one as intense as this one. Email us any questions or concerns you might have. PTG!

WEEK 5 RECOVERY

Unglue Your Hips & Thighs MWOD

Cold Tub/Ice Bath = 10-15 min or Contrast Bath (Hot 1min/Cold 2min) = 15-20 min

Hatch Squat Program: Day 1 / Week 5

DAY 1 / WEEK 5

Block Snatch

3 x 55%

3 x 60%

3 x 65%

3 x 70%

3 x 75%

Back Squat

8 x 65%

6 x 75%

4 x 85%

4 x 90%

Front Squat

5 x 70%

4 x 80%

3 x 85%

3 x 90%

Glute Ham 4x6

(w/ purple band)

Rev Hyper 3x12

2011 CSCCa Conference in Kansas City, MO

Continuing education in the field, learning new ideas and considering different concepts or models etc... , is vitally important for a Strength Coach to grow and improve their craft in this profession. The annual CSCCa Conference is an event where you can hear from professionals from all areas of Strength & Conditioning and build relationships and contacts with other Coaches from across the country. Broadening your perspective and allowing in other ideas than your own will make you a better coach.



The SCCC certification process, offered during the conference every year, has become the standard to which ALL aspiring Collegiate Strength & Conditioning Coaches should be held to. The CSCS offered by the NSCA is a good certification but cannot match the required 9 month internship program and hands-on practical portion of the SCCC.

Highlights
"Strength & Conditioning: Open Forum Roundtable" moderated by Missouri Strength & Conditioning's Pat Ivey & Josh Stoner. Small groups were given topics to discuss that both affect our profession today but also what will the landscape of Strength & Conditioning look like in the years to come. It was a great set-up and something that I felt was one of the most beneficial sessions of the entire weekend. Hearing from fellow Coaches on how they deal with certain issues or the way they approach common concerns was helpful in knowing you are not alone in the everyday workplace frustrations of problem Athletes or the ever present ignorant/unreasonable sport coach. Especially important was the topic of Intern/GA training to ensure we continue to develop young Strength Coaches and the NCAA 2010-19 Proposal that directly pertains to those who work with D-1 Football. Both of these topics are crucial when we look to direction of our profession.

"Dueling Football Coaches: Motivating The Masses", Jason Veltkamp of Arkansas and Matt Balis of Mississippi State. Motivating Athletes is something at the very heart of a Strength & Conditioning program. You can draw up the best looking, most sound and challenging program ever created, but without being able to motivate and implement it effectively, it is worthless! Both Veltkamp and Balis provided similar but different ways they motivate their Athletes which made me rethink not only the way I motivate and structure my programs but how I can better empower my Athletes towards success on the field/court and in life.

"Chess Not Checkers", Baylor University Strength & Conditioning Staff. College sports are increasingly becoming BIG BUSINESS. If we fail as Strength & Conditioning professionals to view ourselves as a business we are missing the boat and falling behind. Coach Kazadi and his staff did a great job of showing a glimpse into how they structure their program by clearly defining roles and responsibilities which helps them to work as a whole. Clearly understanding the dynamics of Athletics by "knowing who we represent, what we want" as Strength Coaches, as well as "knowing what they represent and what they want", Sport Coaches and Administration, is crucial to success. Embracing this whole process allows us the opportunity to do what we love, train Athletes!

Check out the links to these programs. All do a great job and are great resources no matter what level or population you train. PTG!

Hatch Squat Program: Day 2 / Week 4

DAY 2 / WEEK 4

Rack Pull

(Snatch Grip)

3 x 60%

3 x 70%

3 x 75%

3 x 80%

3 x 85%

Back Squat

8 x 65%

8 x 70%

8 x 75%

8 x 80%

Front Squat

5 x 60%

5 x 65%

5 x 70% (2 sets)

DB RDL 4x6

Reverse Hyper 2x12

Hatch Program: Week 4 Recovery

RECOVERY DAY

Foam Roll or Rumble Roll = 10 min
The Ball and Your Back MWOD
Cold Tub/Ice Bath = 10-15 min or Contrast Bath (Hot 1min/Cold 2min) = 15-20 min

Hatch Squat Program: Day 1 / Week 4

DAY 1 / WEEK 4

Hang Snatch

3 x 50%

3 x 55%

3 x 60%

3 x 65%

3 x 70%

Back Squat

8 x 65%

8 x 70%

6 x 80%

6 x 85%

Front Squat

5 x 70%

5 x 75%

5 x 80%

5 x 85%

Glute Ham 4x8

(w/ purple band)

Unilateral Strength: Split Squats

Bench Split Squats

Also referred to as Split Bulgarians, these are a great single leg movement to add to your program. Main coaching point is to maintain a good shin angle and be mindful not to let the knee track out over the toe. Your back knee should be as close to the ground without touching and drive through you heel on the way up. Vertical torso is to be maintained throughout the entire exercise.

TRX Split Squats

Same technique and coaching keys as regular split squat just with an added degree of difficulty as it is harder to balance without your back foot locked into something stable. I am a big fan of this exercise due to the angle at which you are allowed to drive and stand up at the top of each repetition as compared to the fixed back foot position. Obviously you will need a TRX Suspension Trainer in order to perform this exercise. If you do not have one, there is not really a safe or recommended alternative.

Hammer Split Squats

A great way to load weight for the split squat if you are able to have the budget to get this piece from Hammer Strength in your weight room. Grabbing the bottom handles, position yourself just as you would for a bench split. Deep stretch at the bottom of the movement, driving through the heel on the way up. As always, core tight and chest vertical. PTG!