Fred Hatfield, Dr Squat - Methods and Principles

[Yano]

Carl Sagan said once - If you wish to bake an apple pie from scratch , you must first invent the universe.

If we’re going to bake this apple pie, we start at the Big Bang: Hatfield’s CAT + PAP Cycle Map. That’s ground zero, the singularity of modern performance science.

• Core Principle Nodes: CAT (Compensatory Acceleration Training), PAP (Post-Activation Potentiation).
• Inputs: Force, Acceleration, CNS Priming, SAID Law.
• Cycle Flow: Foundation → Strength → CAT Weeks → Peaking (with PAP activations).
• Outputs: Rate of Force Development ↑, Motor Unit Recruitment ↑, PR readiness ↑.
• Integration Lines: how CAT + PAP link to S3N Training Logic and later subsystems (diet, recovery, skill).

almost like you’re staring into Hatfield’s neural drive factory.

 

[Yano]

Blueprint #2 — S3N Workout Flow.
This one’s going to show the anatomy of a perfect Hatfield-approved training session:

• Core Lifts (Neural Load): Squat, Dead, Bench, Press, Pull.
• Hypertrophy Assistance (Muscular Growth): LLP/partials, angles, weak point attack.
• Conditioning & Energy Systems (Metabolic): sleds, carries, density work.
• Recovery Integration: volume autoregulation via RPE + MEV/MRV guardrails.
• CAT Intent Overlay: every concentric rep with acceleration intent.

It’ll be a schematic map of a training day, showing how these three pillars (Neural, Muscular, Metabolic) fuse together into one session logic. Think of it as the DNA double helix of workouts.

 

[Yano]

NSN Diet Tuner — Full Text & Information​

The NSN Framework = Macronutrients + Micronutrients + Recovery Integration.

1. Macronutrients​

• Protein: 1.6–2.2 g/kg bodyweight daily → supports recovery, muscle repair, and satiety.
• Carbohydrates: Adjust to training load.
  • Pre-workout (1–2 hrs): 30–60 g fast/moderate carbs (oats, rice, banana).
  • Post-workout (within 2 hrs): 0.8–1.2 g/kg → glycogen replenishment.
• Fats: 20–30% of daily calories. Focus on monounsaturated (olive oil, nuts) & omega-3 (fish, flax).

2. Micronutrients​

• Iron: red meat, spinach → oxygen transport.
• Magnesium: nuts, seeds, leafy greens → muscle relaxation, ATP function.
• Omega-3s: fatty fish, algae oil → anti-inflammatory, joint health.
• Vitamin D: sunlight, fortified foods → hormonal balance, bone strength.

3. Recovery Foods​

• Tart Cherry Juice: reduces DOMS, improves sleep quality.
• Curcumin (Turmeric): anti-inflammatory, joint/tendon recovery.
• Beetroot Juice: nitrates → blood flow, endurance support.

4. Adjustment Loop​

• Weekly check: bodyweight, strength log, recovery scores.
• If weight ↓ too fast → add +150–300 kcal/day (carbs first).
• If strength stalls or recovery poor → adjust carbs around workouts.
• If weight ↑ too fast (fat gain) → reduce carbs/fats by 150–300 kcal.

5. Supplement Strategy (optional)​

• Creatine (5 g/day): strength + recovery.
• Whey/Casein protein: convenient protein dosing.
• Electrolytes: for athletes with high sweat losses.

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N3S Skill Ladder — Complete Protocol (#3)​

The N3S system = Neural → Strategic → Systematic.
It’s how you learn any skill faster (strength technique, sport skills, even cognitive drills).

1. Neural (Drill level)​

• Break the skill into micro-movements.
• Example (Squat): bracing, hip hinge, bar path each practiced separately.

2. Strategic (Prioritization)​

• Apply the 80/20 rule → identify 1–2 bottleneck skills that yield the biggest improvement.
• Example: If your squat fails out of the hole, 80% of focus = bottom-half control.

3. Systematic (Integration)​

• Structure practice with progressive overload of complexity:
  1. Anchor Drill (baseline motor cue).
  2. Focused Micro-Practice (5–15 min daily, deliberate practice).
  3. Contextual Integration (link micro-skills into short chains).
  4. Variable Application (change speed/load/environment).
  5. Spaced Repetition (short, frequent sessions > long binge).

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Practical Combo: Diet + Skill Ladder​

• Diet fuels skill learning. Stable energy (carb timing) + recovery foods = better CNS efficiency → faster motor learning.
• Magnesium + Omega-3s → improve neural plasticity and reaction time.
• Spaced practice pairs with steady fueling → fewer crashes, better consolidation.