Dispelling the Single Muscle Group Myth: 4 "Yun Ke Zhu" Full-Body Functional Training Moves You Need to Add to Your Menu

If you have successfully endured the first seven weeks of the Hatch Squat Training Program (Hatch Squat Program), your legs have already endured relentless high-volume, high-intensity Back Squats and Front Squats. Week 8 marks the most anticipated and critical phase for all advanced trainees: the Deload Week. <iframe class="ql-video" frameborder="0" allowfullscreen="true" src="//www.youtube.com/embed/b4wrvQGDiXg"></iframe> Why Week 8 is so important: The science behind the deload phaseWhen you enter Week 8, accumulated fatigue masks your true strength gains—this is known in exercise science as the Fitness-Fatigue Model. W8D2 deliberately reduces training intensity and load, giving your joints, connective tissues, and central nervous system (CNS) ample recovery time while maintaining neural familiarity with movement patterns.This planned reduction in load is by no means a step backward; it effectively eliminates fatigue, awakens your true strength, and perfectly prepares you for the upcoming Peaking phase to break personal records (PR).W8D2 Training Session BreakdownBack Squats: 105 kg — 3 sets of 5 repsFront Squats: 65 kg — 4 sets of 5 repsHow to Execute This Session Perfectly for Maximum BenefitSpeed and power come first: Do not let the lighter weight make your form sloppy. Maintain high tension when unracking, fully brace your core, and explode upward as fast as possible from the bottom to train your rate of force development (RFD). Treat 105 kg as if it were your 1RM.Optimize Front Rack position: During the 65 kg Front Squats, use the lighter load to focus on improving front rack mobility. Keep elbows high, chest up, and ensure the upper back stays tight and upright throughout the entire range of motion.Focus on accelerating recovery: After completing today’s session, you should feel like you “still have energy left”—that is exactly the intended effect. Maintain this margin and invest the extra energy into mobility work, hip flexor stretching, and adequate hydration and nutrition.The true magic of the Hatch Squat cycle is not limited to those heavy, painful sets to failure; it also occurs when you allow your body to fully recover and achieve supercompensation. Respect the deload phase, refine your movement mechanics, and get ready to chase new squat records next week! =============Steve Ying-Chu Chen, Ph.D. candidate, M.S., M.A., CSCS*D, ACSM-CEP============= Steve Ying-Chu Chen holds a Master of Arts from the International Sinology Research Institute at National Taiwan Normal University and a Master of Science from the Department of Sports and Health Sciences at University of Taipei. He is currently a Ph.D. candidate in Physical Education and Sports Science at National Taiwan Normal University. He also holds certifications as a Clinical Exercise Physiologist from the American College of Sports Medicine and as a Certified Strength and Conditioning Specialist. He hopes to continue promoting exercise and health science knowledge, as well as strength and conditioning training theory and practice, through this platform, while sharing his cross-disciplinary journey and coaching development to guide those aspiring to enter the coaching industry and pursue slash careers. ★★Contact Information★★ 🟦 A small spark of intention can bring great change! Small donations to support the Sports Science Ph.D. candidate!http://tinyurl.com/3jan2d46 🟦For those needing a tax ID number, please use the link below to enter your uniform invoice number!https://vocus.cc/salon/stevelovesworkout/plans/content 🟨 Social Media: Search using the keyword “我是運科竹”!▌Youtube: https://www.youtube.com/@coachsteveperformance▌Instagram : ▌Facebook : https://www.facebook.com/SteveLovesWorkout/▌Threads: https://www.threads.com/@coachsteveperformance▌Dcard: https://www.dcard.tw/@lunacysaint▌SubStack :https://coachsteveperformance.substack.com/Podcast Channel: Sound on, Apple Podcast, and Google Podcast — all under “我是運科竹”. 🟪 Article Publications:▌Vocus Square Publications: https://vocus.cc/user/61d96b17fd89780001e2c067▌Medium Articles: https://medium.com/@coachstevetw 🟦 Personal Websites:▌Website: https://coachsteveperformance.wordpress.com/about/▌CV website: https://lunacysaint.github.io▌LINE@ Official Account: @ypk5462g 🟨 For public speaking, commercial collaborations, or sponsorship of the Sports Science Ph.D. candidate, please contact via email!▌E-mail : isame4@gmail.com <iframe class="ql-video" frameborder="0" allowfullscreen="true" src="https://www.instagram.com/p/https://www.instagram.com/coachsteveperformance/embed/?cr=1&amp;v=12&amp;wp=1336" height="910" scrolling="no"></iframe>

Mastering the Deload Phase of the Hatch Squat Training Program: Week 8 Day 2 (W8D2) Complete Analysis

Building an Iron Physique: Coach Steve's HYROX Simulation Training Menu Revealed! If you've been following global fitness events in recent years, you've definitely heard of HYROX. It's the ultimate challenge combining long-distance running with functional fitness. Whether you're preparing for your next race or simply want to push your cardio and muscular endurance to new limits, this "HYROX Simulation Menu" will leave you questioning your life choices—yet totally exhilarated! <iframe class="ql-video" frameborder="0" allowfullscreen="true" src="//www.youtube.com/embed/VJaY0MuOGwo"></iframe> Today, we're focusing on some of HYROX's most classic (and grueling) movements.Training Menu Breakdown ▌1. SkiErgMany people think the SkiErg trains the arms, but it actually tests the coordination between your lats and core. In HYROX, the SkiErg usually appears early in the race, with an emphasis on "pace control." Don't go all out at the start—find a smooth breathing and power rhythm to save energy for the battles ahead. ▌2. Burpee Box JumpAlthough official HYROX events use Burpee Broad Jumps, I love substituting with Burpee Box Jumps in training. It spikes your heart rate just as effectively while demanding high explosive power from fatigued legs. ▌3. Sled Push and PullThis is definitely the "final boss" of the entire session!Sled Push: Stay low, brace your core, and drive forward like a bulldozer using your glutes and legs.Sled Pull: It demands serious back strength, biceps, and grip. Use your body weight by leaning back to pull the rope—far more efficient than relying solely on arm strength. ▌4. Medicine Ball Squat and Push / Wall BallsAs the final station in HYROX (usually 100 reps), your legs and shoulders will already be on fire. Maintain squat depth and use hip drive as you stand to launch the ball to the target. This is not just strength training—it's a test of willpower.Advice for Beginners:Don't obsess over the weight—first master the mobility and movement mechanics for each exercise. HYROX is a marathon, not a sprint. Ready to test your limits? Try this menu next time you hit the gym!=============陳映竹！ (Steve Ying-Chu Chen), Ph.D. candidate, M.S., M.A., CSCS*D, ACSM-CEP============= 陳映竹 holds a Master's in Literature from NTNU's Graduate Institute of International Sinology and a Master's in Sports and Health Science from Taipei City University. She is currently a Ph.D. candidate in Physical Education and Sports Science at NTNU. She is also certified as an ACSM Clinical Exercise Physiologist and CSCS. Through this platform, she aims to promote exercise and health science knowledge, as well as strength and conditioning theory and practice, while sharing her interdisciplinary journey and coaching growth to guide aspiring coaches and side-hustlers. ★★Contact Information★★ 🟦 A small spark can lead to big change! Support the sports science Ph.D. candidate with a small donation!http://tinyurl.com/3jan2d46 🟦 For those needing a tax ID, please use the link below to enter your unified business number!https://vocus.cc/salon/stevelovesworkout/plans/content 🟨 Social Media: Search using the keyword "我是運科竹"!▌Youtube: https://www.youtube.com/@coachsteveperformance▌Instagram :▌Facebook : https://www.facebook.com/SteveLovesWorkout/ ▌Threads: https://www.threads.com/@coachsteveperformance ▌Dcard: https://www.dcard.tw/@lunacysaint ▌SubStack :https://coachsteveperformance.substack.com/ Podcast Channel: Available on Sound on, Apple Podcast, and Google Podcast under "我是運科竹". 🟪 Writing: ▌Vocus: https://vocus.cc/user/61d96b17fd89780001e2c067 ▌Medium: https://medium.com/@coachstevetw 🟦 Personal Website: ▌Website: https://coachsteveperformance.wordpress.com/about/ ▌CV website: https://lunacysaint.github.io ▌LINE@ Official Account: @ypk5462g 🟨 For public speaking, business collaborations, or sponsoring the sports science Ph.D. candidate, please email! ▌E-mail : isame4@gmail.com<iframe class="ql-video" frameborder="0" allowfullscreen="true" src="https://www.instagram.com/p/https://www.instagram.com/coachsteveperformance/embed/?cr=1&amp;v=12&amp;wp=1336" height="910" scrolling="no"></iframe>

Building an Iron Physique: Coach Steve's HYROX Simulation Training Menu Revealed!

This time participating in the short video contest is to implement the concept of "Knowledge flows in joyful places", letting more people see the scientific charm behind exercise! Voting is now entering a critical stage, and I really need everyone's helping hand!<img src="https://static2.fansone.co/images/86d78906-eb8c-4948-b179-6c9624f75a9b.avif" /> ✅ Voting portal: [<a href="https://campaign.1111.com.tw/2025voting/vote/?postid=7353" rel="noopener noreferrer" target="_blank">https://campaign.1111.com.tw/2025voting/vote/?postid=7353</a>] ]✅ Voting method: Click the link, find "I am YunKeZhu", and press vote! Even one vote is the greatest encouragement and affirmation for me on the road of promoting sports science. If you also agree that exercise is not just sweating, but a rigorous science, please help share this post or directly support me with your vote! Let's make sports science flow in every corner of campus and life together!🔥#YunKeZhu #NTNUPES #NationalTaiwanNormalUniversity #SportsScience #KnowledgeFlowsInJoyfulPlaces #VoteRequest #1111UniversityNet

這次參加了短影音大賽，就是希望能貫徹「在歡樂的地方知識流動」這個理念，讓更多人看見運動背後的科學魅力！目前投票正進入關鍵階段，我非常需要大家的「一臂之力」！<img src="https://static2.fansone.co/images/86d78906-eb8c-4948-b179-6c9624f75a9b.avif" /> ✅ 投票傳送門： [<a href="https://campaign.1111.com.tw/2025voting/vote/?postid=7353" rel="noopener noreferrer" target="_blank">https://campaign.1111.com.tw/2025voting/vote/?postid=7353</a>] ]✅ 投票方式： 點擊連結，找到「我是運科竹」，按下投票即可！哪怕是一票，都是對我在運動科學推廣路上最大的鼓勵與肯定。 如果你也認同運動不只是流汗，更是一門嚴謹的科學，請幫我分享這篇文，或是直接用選票支持我！讓我們一起讓運動科學在校園、在生活中的每個角落流動起來！🔥#運科竹 #臺師大體育與運動科學系 #國立臺灣師範大學 #運動科學 #在歡樂的地方知識流動 #求投票 #1111大學網

【📣 YunKeZhu needs you! Move your fingers, support the promotion of sports science!🏃‍♂️📚】

Creator other post

Dispelling the Single Muscle Group Myth: 4 "Yun Ke Zhu" Full-Body Functional Training Moves You Need to Add to Your Menu

Mastering the Deload Phase of the Hatch Squat Training Program: Week 8 Day 2 (W8D2) Complete Analysis

Building an Iron Physique: Coach Steve's HYROX Simulation Training Menu Revealed!

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