Dr. Squat - Dr. Fred Hatfield

Monday 05/28/07

Warm-up

"Tire Hits" 3 x 25 swings making sure to use the core and legs for driving force. Not really sure what to call these but you take a sledge hammer and hit a tire over and over, sorta like chopping wood.

Pull-ups 3x8 and V-bar dips 3x10 done in a circuit with each other.

Sled rows to neck 2 x 30 meters with 20 push ups between sets.

Core work

End of workout. Just getting back into some different types of conditioning that don't involve running or much direct leg work since I'm still going to physical therapy.

Friday 06/01/07

"Tire Hits" 3 x 24 swings with sledge hammer (this will kick most people's ass if you get a heavy enough hammer!)

Barbell Bent-over Rows 4 x 8 @ 135
Dumbbell Single Arm Shouolder Press 4 x 8 @ 50
Core Work

Monday 06/04/07

Workout 1 - Cardio
Tire Hits 3 x 24 swings
Front Squats 3 x 15 with just bar
Do these two back to back with no rest between sets

Workout 2
Pull-ups 4 x 8 @ bodyweight
V-Bar Dips 4 x 10 @ bodyweight
Circuit:
Push-ups with one hand on med ball 3 x 10 (5 each way)
High Rows to neck 3 x 8 with 45lb. Plate
Core Work

Monday 06/11/07

Workout 1

Swimming: 3 x 10 laps
Complex: Tire Hits with Sledge Hammer 3 x 26 swings and Front Squats with bar 3 x 15.
Core

Friday 06/14/07

Workout 1:
Swimming - 30 laps

Workout 2:
Pull-ups - 5x8
Standing Barbell Military/Behind Neck Press - 5x8 (25 sit-ups between sets)
V-Bar Dips - 3x10
Single Arm Dumbbell High Rows - 3x10
Warm-down

Also quick update on vertical leap progression since knee surgery...

Haven't actually re-measured any vertical jumps since before surgery, but a week ago was able to jump onto a 5 foot tall storage unit fairly easily with one step approach. Good sign!

Hey Jon, thanks for asking. Knee is coming along, although I think my high jumping days are over. I'm trying long jump now instead. I was just about to post my up-to-date stats before I saw your post, so here they are:

Bodyweight ~~ 170ish

Standing vert back up to 38, happy with that!! Probably still higher than running jump though, knee still can't withstand all that force of a running jump.

Back Squat still struggling, at least from where it used to be. 350-360ish.

Power Clean at 260, just can't seem to keep elbows out to catch anything heavier

Deadlift - no lift since before injury.

Power Snatch - 205

Jon, if you'd like some advice on training feel free to ask, or Doc would surely help since he has actually written a vertical jump program himself. But I think you are right, if you are weak, get stronger first before jumping into any type of plyometric/olympic lifting program. Build a foundation in other words.

Mon 03/10

Full Back Squat: 4x10 @ 260
Bench Press: 4x8 @ 150
Bent-over Rows: 4x8 @ 150
BB Calf Raise (In, Out, Middle): 3x45 @ 135
Hypers: 3x10 w/25 lb plate behind head

Fri 03/14

Front Squat: 4x10 @ 185
BB Calf-Raise (In, Out, Middle): 3x15 @ 135
GHR on the floor: 4x5
Standing Military Press: 4x8 @ 105
Pull-ups: 4x12 @ BW

Wed - 03/19

Power Snatch - 5x3 @ 135
Behind the Neck Push Press - 4x3 @ 165
RDL - 3x10 @ 185
Good Mornings - 3x10 @ 135
Heavy Side Bends - 3x10 @ 115
Russian Twists

03/26

Power Clean - 5x3 @ 135,135,185,185,205
Behind the neck Push Press - 4x3 @ 165
BB Walking Lunges - 3x8 (8 each leg) @ 135
Good Mornings - 3x10 @ 135
Heavy Side Bends - 3x10 @ 115
Dec. Sit-ups - 3x10 @ 25

03/31

Power Snatch - 5x5 @ 115,115,140,140,140
Back Squat - 4x8 @ 280
BB Calf-Raise (IOM) - 3x15 @ 135
BB Step-ups - 3x8 @ 145
Hypers - 3x10 @ 25 behind head

04/02
Power Clean - 5x3 @ 135,135,185,185,205
Behind the neck push press - 4x3 @ 165
BB Walking Lunges - 3x8 @ 135 (these are a helluva workout with 8 ea. leg)
Good-Mornings - 3x10 @ 135,135,155
Heavy Core Work

Tue 04/15
Snatch Pulls - 5x3 @ 205/205/215/215/225
GHR's on the floor - 4x8 using bodyweight only
High step-ups (20in. box) - 3x6 @ 155
RDL - 3x6 @ 225
Full ROM (butt to heels) Back Squat - 3x5 @ 225 used mainly as a "warm-down" since it's relatively an easy weight, as well as a way to maintain proper squatting form during the posterior-chain phase of my training.

Yo Graham, hows your knee?

regards,

King

04/21

Snatch Pulls
3x205
3x215
2x225
2x235
1x255
GHR - 4x8 using bodyweight.
High Step-ups using 20in. box - 4x6 @ 155
Romanian Deadlift - 3x8 @ 250
Barbell Calf-raises - 3x45 @ 155

Starting to really see the benefits of doing the GHR's on the floor as opposed to using the machine. They are much harder this way, and I'm already seeing a carry over from the weight room to improvement on the track.

Tom,

Right now I'm starting from the floor with each pull.

As for pulling height, I generally try and go as high as possible. I'll never use a load where I can't pull to atleast the bottom of the sternum.

04/23

I've been sick this week, so had to combine a couple days.

GHR - 4x8 using bodyweight again.
Step-ups on 20in. Box - 4x6 @ 155
Bench Press - 5x5 @ 185
Dumbbell Rows - 3x8 @ 90 lbs.

05/08

Bench Press
8x135
6x160
4x190
4x190
4x190
bent-over Rows
3x8 @ 160
Incline Bench
4x5 @ 160
Wide-Grip Pull-Ups
3x5 w/30 lbs added
Chins to Failure
1x15 bodyweight

05/22

Power Clean
2x3x135
3x185
2x205
2x225

Clean Pulls
3x3x275

Behind-neck Push Press
4x3x155

Good-Mornings (Olympic Style)
3x8x155
3x4x205
2x4x225

05/28

Power Clean
3x135
3x155
2x185
2x205
2x225
1x235

Clean Pulls
4x2x275

Push Press
2x3x155

Behind-neck Press
2x3x155

GHR
3x5 @ BW performed on the floor

Olympic Style Good-Mornings
3x8x185

06/02

Power Snatch
3x135
3x145
2x155
2x165
2x175

Back Squat
8x225
6x260
4x300
4x300
4x300
5x225 with pause at the bottom

BarbellSingle Leg Squat
3x5x135

Hypers
3x8x35

06/09

Power Snatch w/three 40" box jumps between sets
3x135
3x135
2x155
2x165
1x175
1x180

Full Back Squat
8x235
6x260
4x300
4x300
4x300

Olympic-Style Good-Mornings
2x8x185

06/25

Power Clean
3x135
3x165
2x185
2x205
2x225

Jump Box-Squat
4x4x225

Clean Pulls
3x2x275

Romanian Deadlift (snatch-grip)
3x5x250

Good-Mornings
3x8x155

07/21
Power Clean
3x190
3x190
2x215
2x215
1x235
1x235

Back Squat - Weak as heck today
5x300
4x320
3x340
2x345
1x350

RDL
3x5 @ 275
----------------------------------------------------

07/23
Power Snatch
3x135
3x145
2x155
2x165
1x175
1x180

Power Box-Squats (using CAT)
3x5 @ 235

BB Reverse Lunges
3x3 @ 185
------------------------------------------------------

07/25
Hang Snatch
2x3 @ 135
2x2 @ 155

Hang Snatch Pulls
2x1 @ 205

Front Squat w/Heels Elevated
5x225
5x225
4x240
4x240
2x260

GHR's
3x5 @ bodyweight performed on floor with feet held down.

Good-Mornings
3x8 @ 135