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.

Why Week 8 is so important: The science behind the deload phase

When 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 Breakdown

Back Squats: 105 kg — 3 sets of 5 reps

Front Squats: 65 kg — 4 sets of 5 reps

How to Execute This Session Perfectly for Maximum Benefit

Speed 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!

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Steve Ying-Chu Chen, Ph.D. candidate, M.S., M.A., CSCS*D, ACSM-CEP

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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.

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