Ocham’s Razor and the Pareto Principle in Weight Training Programming
According to the Pareto Principle, 80% of results come from 20% of your time. Ocham’s Razor states the simplest solution tends to be the best one. Simplicity is the missing ingredient in most training programs. Hence why I return to the famous paradigm of the pull-push-squat.
The Art of Programming for Injury Prevention/Risk Management
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here’s what I came up with.
The ABCs of My Life in Strength, Conditioning, and Fitness
I started my career as a strength and conditioning coach nearly 40 years ago. Throughout those 40 or so years, I picked up and learned a lot from other people. I tried to name as many of these people and their ideas as possible, so here it is, in an easy-to-read ABCs format.
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The people have spoken, and I have answered. After receiving plenty of emails and comments about my last article, I decided to create and share a complete program based on The Simplicity Programming Project.
The Simplicity Project
By simplicity, I am referring to a minimalist approach to the programming of weight training by getting a maximum effect for the fewest number of exercises by utilizing a full body program performed three days a week. I want to challenge you all to give this a try for a period of no less than six weeks.
Minimal Effective Dose and the Search for Magic Bullets
To paraphrase Ronnie Coleman, “Everybody wanna be strong but nobody wanna lift heavy weights.” Ain’t that the truth. News flash: This is what you need.
The Six Pillars of Excellence
Since I am a strength and conditioning coach, I placed Hard Work first on the list, but in reality, they should all be given equal ranking.
Progressions in Exercise Selection Based on Technical Proficiency
I firmly believe you have to start at the simplest movement that you can master correctly and then over time progress from the simple to the more complex movements. Download my basic outline with notes included here.
Samoan Rugby Union Returns to CARE Program
The program I am currently running features the CARE program in a new format that I feel better allows the player to get a workout in without going too deep in the RPE continuum, especially if he or she is coming from a unit or a team session.
New Team, New Approach: Working the Curve with the Samoan Rugby Union
What I outline in this article is the third generation of this style of programming, taken through the furnace of professional rugby and modified accordingly to fit specific needs of the playing group I now work with.
Getting the New Job: Sharpen the Sword
Doing an extraordinary job in your present position does not guarantee you immunity to the inevitable changes that take place with funding cuts, administration changes, or coaches moving on. Are you prepared to find a new position?
Stronger Necks, Fewer Concussions
Neck training can be done with isometric or range of motion exercises, performed self-administered, working with a partner, or with equipment. I’ve recently begun to trial a new device to take this training even further.
The Qualities I Look for in a Strength and Conditioning Intern or Colleague
When I interview someone and consider letting them join my team, these are the things I consider.
Simple Training Has Stood the Test of Time
I want to introduce some new training ideas to accelerate you from good to great by revisiting the past and adding a twist to several favorites.
Game Changer: Rugby Programming Adjustments from the 40th NSCA National ...
Several incredible presentations from Paul Comfort, Mike McGuigan, and Bryan Mann led me me to make some key adjustments to the programming of my Metabolic Group.
LISTEN: NSCA's Coaching Podcast — Episode 18 with Ashley Jones
Joining NSCA Head Strength and Conditioning Coach Scott Caulfield, Ashley discusses the development of young coaches, trends in rugby training, and life as a coach.
Integrating Weight Training with Rugby Units Skill Training
This model sequences weight training and skills, with the weight training acting as a neural primer before moving to skill work and then bringing the players back to the weight room to complete the lower body session.
LISTEN: The Australian Strength and Conditioning Association Podcast wit...
Appearing as special guest for episode 13, Ashley joined the podcast to discuss his career, the knowledge he has gained through his experience in the industry, and the lessons he has found most valuable for training and coaching athletes.
Weapons of Metabolic Disruption
This compilation of training sessions is drawn from the minds of many great coaches, and includes initial and periodic testing to ensure intensity and distance per session challenge the metabolic systems of the athletes.
Programs to Stimulate Size and Strength Gains
I have collated a few of my most result-producing programs for you to try, from both a sports performance perspective and also general training for size and strength for the non-sports person.
Program Determination Using the Quadrant Approach: Individualization in ...
Many programs say they individualize, but in reality very few do it well. This is why I borrowed the Quadrant Management System from business and redeveloped it to meet my requirements for programming in team sports.
A Full Year's Weight Room Programming in Professional Rugby
This is the exact weight training program that I applied to the Panasonic Rugby team for the 2014-15 season.
Planning the Week, Month, and Year
I have attempted to be as detailed as possible in presenting to you a comprehensive program based around the variability that makes up a complete year of rugby.
Regular Testing for Physical Improvement in Rugby
Rugby is a high intensity intermittent collision sport, which requires a multi-factorial physical training approach to optimize performance.
Engineering Physical Performance — Reassess Utilization of INOL Model
I have been a huge believer in Intensity Number of Lifts (INOL) to develop programs that are achievable and that follow a sensible loading pattern over time, but I’ve recently made some important changes.
What Drives Performance: Processes Not Outcomes
How we are judged is out of our hands in a lot of ways, but if I adhere to my processes and don’t compromise my principles, morals, or values, then I can honestly say that I have been successful in my role as a strength and conditioning coach.
Is It Time to Rethink What We Do?
We should not ask how much volume and intensity of training a player can tolerate, but should instead ask how much volume and intensity of training a player needs to excel at their sport with minimal risk of injury.
24-Hour Shift Programming for Those Who Protect and Serve
This training design has taken into account 24-hour shifts over a four-week schedule. As you can see, each week has varying work demands, so the training program must reflect this.
Programming for Speed and Power
This 12-week program can be utilized by any individual wishing to prioritize the physical elements of speed and power.
Circuit Training for Metabolic Gains
The idea may seem simple and basic in theory, but these circuits are brutally effective at elevating heart rate for extended periods of time.
The Four Year College Strength Program: An Alternative Management Perspe...
Using a quadrant management system popularized in the business world, this article examines an alternative method of progressing athletes through four years of collegiate sports.
Extending The 30's Method for Strength and Size
This method has shown effectiveness in hypertrophy training, so I’ve decided to try something new: what will happen if we take this method and alter it to cover two extremes of the training continuum?
The Complete 2016 Off-Season Rugby Training Manual
I’m sharing with you the actual manual that I gave my professional athletes prior to departing for their one-month break. This covers all the athletes’ needs for staying in shape for the rigors of pre-season training.
Programming for the Loose Forwards in Rugby
A loose forward must be one of the fittest players on the field. This requires a specialized approach to the strength and conditioning program.
Unification of Training Stimuli (with Program)
You might call this The Grand Unified Training Theory: attempting to combine the training elements of Olympic lifting, powerlifting, strongman, and bodybuilding into one single training program.
Using The Body Composition Action Chart for Athlete Programming
A player’s lean body mass has effect on the optimal mode of programming and dictates the methods you should use to improve athletic performance.
Doing What Works
This six-month training block for a young man (program included) explains everything you need for half a year of size and strength gains.
A Simple Flow Chart for Athlete Programming
By assessing the strengths of each athlete, you can better determine their training needs and how to address them. This chart makes it easy to evaluate progress for each player.
Armour Plating the Upper Body and Power Training the Lower Body
Trial and error over time has led me to where my programming is today. This has produced a philosophy that includes a different approach to upper and lower body training.
To Split or Not to Split: The Athlete-Training Question
Bodybuilders are known for splitting weekly training into specific body parts per day. Will the same approach work for athletes?
LISTEN: Ashley Jones — Incorporating Games in a Pre-Season Program
With proper consideration of neural, mechanical, and metabolic elements, this podcast covers the methods used for developing a proper pre-season plan.
What Is Your Programming Signature?
The style of your coaching and the content of your program say a lot about you as a coach. If someone questions your approach, do you have an answer?
Big Is a Byproduct of Strong
A proper weight room strategy provides adequate attention to the development of strength and size — two qualities necessary for your team’s improvement.
Improve Performance on the Field: Individualize, Prioritize, Optimize
Communicating with your athletes and ensuring you have a mutual understanding of goals and systems is vital to improving the physical capabilities of your players.
WATCH: Unilateral Lower Body Training for Sport Performance
These warm-up movements will build strength and power while keeping your body unilaterally symmetrical.
Programming for Rugby Inside Backs
These strength and performance methods for positions 9, 10, and 12 maximize individual player abilities on the field and produce more capable athletes.
Assessment Methods to Determine Ideal Speed Development Protocols
These three velocity-based sessions build the trainable aspects of athletic speed development.
The Rationale Behind Specialty Bars, Grips, and Angles
With a variety of unique, specialized equipment, you can program to address a multitude of player strengths and weaknesses.
Alternatives to Traditional Size and Fitness Programming
The best program for muscle hypertrophy and aerobic capacity extends the training perspective to a year-long pursuit of improved fitness.
23 Loading Methods for Effective Set and Rep Schemes
These creative methods will reignite your boring routine. They work as long as you do.
Pre-Season Training for the Part-Time Athlete
This program outline gives you the ability to insert the gym-based training, conditioning, and specialized development that addresses your individual pre-season needs.
Progression and Regression System for Exercise Selection
Implement this exercise variation protocol to keep your athletes training at an optimal loading standard.
Three to the Fourth Power Program
Using these specialty bars, rotate your most effective set and rep protocols for stronger, more explosive athletic performance.
Pull/Push/Squat Loading Matrix
NEO: “What is the Matrix?” TRINITY: “The answer is out there, Neo, and it’s looking for you if you want it to.”
Training for Metabolic Improvement
Preparing for the demands of the field requires this balance of conditioning and weight training.
Power Training for Team Sports
Effective training programs to use on your team during the competitive season.
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