Tailor the CARE Program for your athletes by using entree, main course, and dessert workout scenarios.
Prevent plateaus and efficiently utilize training time with the benefits of Daily Undulating Periodization (DUP).
Training constantly needs to be modified based on life stressors. Use this setup to get a stimulus, progress, and stay injury-free.
Here’s insight into our high school strength and conditioning program. Consider the principles we follow.
Ashley’s off-season program uses the conjugate system—focussing on neural, mechanical, and metabolic work. Plus, core accessory rehab exercises.
Discover the benefits of nonlinear training and its impact on strength, power and speed.
The 4-Day Outlaw Program is a combination of conjugate and bodybuilding style training, setup for the multiply lifter yet modified for raw lifters.
In this final part of these series, let’s create a full-body training program. Rule 1…
As a retired powerlifter (aka washed-up meathead) I still want my workouts productive and worthwhile. Try this out!
Extra workouts, if programmed right, can kick your training and results up a notch.
Programming is important, but having a foundation that allows you to tackle your programming is the key. Don’t forget these 5 pillars to get the most out of your training.
In the second article of this series, we look at the pros and cons of utilising a whole-body approach with your training.
Peaking for your meet day should happen around six weeks out. Here’s a thorough plan to make sure you get the most out of your lifts when the time comes to step on the platform.
Whole-body training is highly underutilized in today’s world, and yet, it’s one of the fundamental programming methodologies to date.
“Train movements, not muscles.” This philosophy isn’t completely wrong, but it doesn’t tell the whole story. Learn how to build a program that does both.
Accessory movements, by definition, are nonessential. But I beg to differ. Learn to get more out of your accessory movements and watch your progress skyrocket.
Take the core philosophies of 5/3/1, make two key adjustments in exercise selection and timed AMRAP sets, and you’ve got yourself a damn good strongman program.
Youth athletes need more attention and individualization than typical athletes. Use these tips to help them thrive during their development so they can crush it in their prime.
The conjugate method is tried and true, but many will inevitably butcher execution. Learn how to course correct to get the most out of your conjugate program.
Anyone, regardless of experience, should be able to program workouts for themselves. Once you understand your goals, use these easy tips to build a program that delivers results.
The pelvis and hip cannot be neglected in baseball pitcher’s athletic training programs. Don’t miss out on these key performance indicator’s for your pitching athletes.
Training with Boris Sheiko changed me as both a powerlifter and a coach, and I’m forever grateful for it.
Your biological age is different than your training age. If you’ve racked up years of training in the gym, you should learn the difference between the two.
Building periodized programs is a big investment. It requires time, patience, and thought.
The band walk is one of the most popular glute exercises of all time, but it requires thought, skill, and proper execution to be effective.
Let’s boil down program design for the tactical athlete into five main categories: peak sustainability, stress management, [click for more].
This piece of the puzzle is what sets tactical strength and conditioning apart from its athletic counterparts.
Eccentrics and Isometrics are for BUILDING, while Concentrics are for TRANSFERRING. How do you program them all?
Do you hit a wall by the time you get to accessories? What if you split your sessions in two and hit accessories after rest and more food?
As an athlete, a powerlifter, or weekend warrior, strongman training can be extremely beneficial. Here’s how to program it in.
Are you over 35, a busy professional, love to train, and hate to feel like shit? Perfect! This training template is for you!
Dropping from the 320s to the 250s and competing as a 308 to a 242, I was forced to switch up my training split. Here’s the split!
The U.S. soldier is an athlete that requires strong muscles, bones, and connective tissue to prevent injury.
Why are we only prescribing duration for conditioning and not for exercises? After all, sport is timed by duration.
Ever find that stress on one adaptation will have too many drawbacks on all the other adaptations you want your athletes to maintain?
Bigger players often suffer from a lack of condition—they need size to execute their skill set yet run the risk of overuse-related injuries.
Learning from Louie Simmons, Ed Coan, Stan Efferding, Stuart McGill, and more, this is my training philosophy to guide my programming.
Concurrent training, commonly known as hybrid training, can be a frustratingly fine line to walk. Here’s the recipe.
I like using the bell-shaped curve when considering where a player fits into a type of training session: reviving, surviving, or thriving.
The key to the program is to never accommodate to movements and exercises. Change some aspects of your training every time you train.
You are still completing the same amount of reps as you would with a 5×10 program, but the overall tonnage is increased.
Most people try to cram a square peg into a round hole when choosing their training plan. Why not create a training split that compliments your lifestyle?
Use these movement tiers to help athletes and coaches program the correct movements for specific weaknesses in squats or deadlifts.
Take two athletes with roughly the same skill set, the stronger athlete will win every time. Get stronger with this program.
The conjugate method runs like a well-oiled machine for the tactile athlete who needs to fulfill a wide-range of on-the-job tasks.
Coaches, use Prilepin’s Chart to gain a new perspective while training your beginning athletes. Here’s how I’ve found the chart to be useful.
Unless you’re here to make friends, your workout should last no longer than sixty minutes. Strategize for strength and size gains!
Beware: Lots of programs out there are faulty. If it’s not addressing technical skill or CNS adaptation, it’s garbage. Here’s a DIY to try based on the type of lifter you are.
There are more components to a lifting schedule than heavy training. How about training for speed?
New research on concurrent training gives us more insight into how to set up our programming considering nutrition, blood flow restriction, and VO2 max.
If your deadlift sucks at lockout, mid-position, or from the floor, you’ll want to add the stiff-legged deadlift and Romanian deadlift into your training program. Here’s how to do them correctly, with a sample training template to get started.
Westside Barbell, 5/3/1, 5thSet, and Juggernaut Training Systems all play a role in the creation of this program. Let me know how you advance using it.
My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here’s how I filled in the gaps.
How different can programming be for swimmers? Let’s take a deeper dive into how the Tier System fits perfectly into portions of the swim event and the number of days we train (no pun intended).
Program these five key areas to improve your clients’ results and keep them injury-free while staying motivated to train.
The conjugate approach accomplishes simultaneously training all necessary motor abilities with a constant renewal and reestablishing process.
Why is another article in the realm of injury prevention and performance improvement while aging relevant? For two reasons: the audience is growing, and every author has a different writing style. If you remember at least one of my points, remember, “Get the drugs!”
While there is a long list of methods that go far beyond what’s mentioned in this article, these three methods develop the aerobic system—which for many, is an area of weakness and thus low-hanging fruit.
Here are several programs that were used during our last rugby season. Take special notice of the variety that you can achieve but also the range and breadth of programming in a team sport.