December 12th-17th
December 12 TTF LOWER WARM UP Straight Bar squats WORK UP TO SINGLE. 65LB Bar x5, 155 x4, 225 x3, 295 x2, 355x1, 405x1, 475x1 little high but getting better Heavy Ab pulldowns. 3x5. 13/17/20 Lunges 3x5. BW, 25,40,65lbs (ran out of time) Single leg curl 3x5. 1,3plates December 13 Echo Bike 6min. 1:85 of a […]
December 5-10th
Mon Straight Bar squats 5x2. Bar, 150, 200, 240, 290, 330, 380, 410lbs. 5 sec 500lbs eccentric Heavy Ab pulldowns. 3x5. 13/17/20 (didn’t do due to time) Lunges 3x5. BW, 25,40,65lbs Single leg curl 3x5. 1/3plates only got 2 sets DECEMBER 6th Echo Bike 6min. 1:86 of a mile TTF UPPER WARM UP BENCH PRESS 5x3. Bar, […]
November 28th-December 3rd.
MONDAY TTF LOWER BODY WARM UP Cambered Bar Squat. worked to 440lbs for a single Glute Ham raise 3x5 BW. Used less assistance Heavy Ab 3x5 worked up to stack TUESDAY TTF UPPER WARM UP Football bar press. 3x5. up to 235lbs Pullups. 3x5 THURSDAY TTF LOWER WARM UP Elitefts SS goodmornings. Worked to 270lbs […]
November 21-26th
MONDAY TTF LOWER BODY WARM UP Cambered Bar Squat. worked to 380lbs Glute Ham raise 3x5 BW Heavy Ab 3x5 TUESDAY TTF UPPER WARM UP Floor press. Worked up to 315lbs Pull downs. 3x5 Swimmers Row 3x5 THURSDAY TTF LOWER WARM UP Elitefts SS goodmornings. 3x3 up to 230 Walking Lunges (SS) single Leg curls […]
November 14-19th
MONDAY TTF LOWER WARM UP Cambered Bar squats. worked up to 300lbs Walking lunge 3x5 Single Leg Curl 3x5 Ab Pulldowns 3x5 TUESDAY TTF UPPER WARM UP Floor press. worked up to 295lbs Db Low Row. worked up to 110lbs Swimmers Row 3x5 Echo Bike 6min THURSDAY TTF UPPER WARM UP Elitefts SS bar Good […]
NOVEMBER 7th-12th
MON TTF LOWER BODY WARM UP Cambered bar Box squats 5x5. 75lbBar, 165lb, 215lb, 265lb, 300lbs. No spot walk out. Wore belt last set. Heavy Ab pulldowns. 4x5. 8/15/18/20 Lunges 3x5. BW, 25, 45lbs Single leg curl 3x5. 1/3 plates only did 2 sets TUES Echo Bike. 6min got 1:72 of a mile. TTF UPPER WARM […]
Nov 1-5th
Monday TTF LOWER WARM UP Box squat. 5x3 worked up to 325lbs Ab Pulldowns 5x5 up to stack TUESDAY TTF UPPER WARM UP Floor press. up to 275lbs x 3 Lat Pulldowns 5x5 Push ups (SS) Curls 5x12 THURSDAY TTF LOWER WARM UP Deadlift (conventional) 5x3 up to 335 Single leg curls (SS) Lunge walk […]
Oct 24-29th
Monday TTF LOWER WARM UP Box squat 5x5. up to 285lbs Single leg curls 3x5 BW Ab Pulldows 3x5 TUESDAY TTF UPPER WARM UP DB mil 5x12 DB low row 5x12 Swimmers row 3x5 THURSDAY TTF LOWER WARM UP Conveniental Deads (1mat) 5x5 up to 275lbs Glute Ham Raise 3x5 First time doing these in […]
OCT 17-22ND
MONDAY TTF LOWER WARM UP Belt squat 5x3. up to 350lbs Walking lunge 3x5 BW,10,20lbs AbCoaster 3x8 TUESDAY TTF UPPER WARM UP BB INCLINE PRESS 5x3, up to 255lbs Chest Support Row 5x3 up to 285lbs Dips 3xfail THURSDAY TTF LOWER WARM UP 1 Mat Deadlift 5x3. Up to 285lbs Prone Leg Curls 3x5 Ab […]
Oct 10th-15th
Monday TTF LOWER BODY WARM UP Belt squat 5x5. worked to 300lbs Db walking Lunge 3x5 AbCoaster 3x12 Tuesday TTF UPPER WARM UP Incline Press 3x5 up to 225lbs Chest Supported Row 3x5 up to 250lbs Curls (SS) Tricep 3x12 Thursday TTF LOWER Warm up 1 Mat deadlift worked up to 235lbs Prone Leg Curls […]
TRAINING OCT 3-8th
MON TTF LOWER WARM UP BELT SQUAT 5x5 worked up to 4plates Prone Leg Curls 5x5 Walking Lunges BW,BW, 20lbs TUES TTF UPPER WARM UP RHINO BAR. 155lbs 5xfail Lat Pull downs 5x8 up to 180lbs Push Ups (SS) Band pull aparts 3x8 THURS TTF LOWER WARM UP Deadlift (1mat) 5x5 up to 235lbs Heavy […]
SEPT 26th-OCT 1st
MON TTF LOWER WARM UP ECHO BIKE. 6min. Safety Bar Good Mornings. 3x5. 185lbs Prone Leg Curl 3x5 Ab Pulldowns 3x5 TUES TTF UPPER BODY WARM UP Rhino Bar 155lbs 5xfail Lat Pulldowns. 5x5 180lbs last set stretch THURS TTF LOWER WARM UP Rack pulls (against red minis) 5x2. 225lbs Walking lunges 3x5 Stretch FRI […]
SEPT 19th-24th
MONDAY TTF LOWER WARM UP SAFETY bar squats. 5x3 worked up to 200lbs Bulgarian Split Squats 5x4 each leg 20lbs Ab Machine 3x10 TUES TTF UPPER WARM UP Bamboo Crazy bell press 100reps 26lbKB’s Lat pull downs 5x8 150lbs Tricep Pressdowns 5x8 Stretch THURS TTF LOWER WARM UP Echo Bike 6min 1:64 of a mile […]
Sept 12-17th
MON TTF LOWER WARM UP SAFETY Bar good mornings 3x5 worked up to 185lbs Bulgarian Split squat 3x5 worked up to 20lbs Heavy Ab Pulldowns 3x5 worked up to stack TUES TTF UPPER WARM UP Rhino Bar 100 reps 135lbs DB low rows 3x8 worked up to 70lbs Bicep machine 3x8 Ab Machine 3x20 THURS […]
SEPT 5-10th
MON TTF LOWER WARM UP Good mornings using the safety squat bar 5x5. Single Leg curl machine 5x5 Ab Pulldowns 5x5 TUES TTF UPPER WARM UP SPEED BENCH AGAINST RED BANDS. 10x3 Lat pull downs 5x8 BB curls 5x8 THURS TTF LOWER WARM UP Speed deads 10x3 against red bands. Prone leg curls 5x8 Bulgarian […]
AUGUST 28th-SEPT 3rd
MONDAY TTF LOWER WARM UP Belt Box squat 3x5 100lbs DB walk lunge 3x5 20lbs Ab Pulldowns 3x5 15plate TUESDAY TTF UPPER WARM UP DB bench Press 5x8 worked up to 80lb Rope pressdowns 5x8 worked up to 110 Push ups 2x20 THURSDAY TTF LOWER WARM UP ECHO BIKE 6min Rack pulls against 2 mini […]
AUGUST 22-27
Mon TTF LOWER WARM UP BW BOX SQUAT 3x8 ABDUCTION/ADDUCTION 3x8 BW lunge 3x8 TUES Treadmill walk 6min AB Machine 3x8 DB mil press 3x8 DB low Row 3x8 CURL MACHINE 3x8 Stretch THURS TTF LOWER WARM UP KB DEADLIFT 3x8 PRONE LEG CURLS 3x8 STRETCH FRIDAY TTF UPPER WARM UP PUSH UP 3x3 LAT […]
AUGUST 15-20
MON TTF LOWER WARM UP ECHO BIKE. 6min. Leg ext 3x5 Leg Curls 3x5 Abduction/Adduction 3x8 Stretch TUES TTF UPPER WARM UP DB MIL (sit) 3x5 DB CURL 3x5 PLANK. Held as long as i could until i felt chest. THURS TTF LOWER WARM UP Goblit Box Squat 5lbs 3x5 BW lunge walk 3x3 Ab […]
Training Aug 8th-13th
Mon TTF LOWER WARM UP Leg Press (no weight) 3x5 Leg Curl 3x5 10lbs Recumbent Bike 5min Stretch TUES TTF UPPER WARM UP FreeMotion Chest 3x5 10lbs FreeMotion Pull down 3x5 10lbs Ab machine 3x5 Stretch THURS TTF LOWER WARM UP Box Squat (BW) 3x6 Assist rev lunge 3x6 AB machine 3x6 Friday TTF UPPER […]
Aug 1-6th
Monday Leg ext 4x5 Leg Curls 4x5 Abduction/Adduction 4x5 Ab Crunch Machine 4x5 Tues TTF UPPER BODY Press machine 4x5 Pulldown machine 4x5 Curl Machine 4x5 Echo Bike 5min Thurs TTF LOWER WARM UP Box Squat BW 4x5 Assisted Lunge Walk BW 3x5 each leg Ab Machine 4x5 FRIDAY TTF UPPER WARM UP DB mil […]
JULY 25th-30th
Mon TTF LOWER WARM UP BW squats. took the box away and did BW, wasnt pretty. Leg ext 3x6 10lbs Leg curls 3x6 10lbs Ab Machine 3x6 10lbs TUES TTF UPPER WARM UP Echo Bike. Tried to go little faster for 5min. Breathing was rough. DB Incline BP 3x6 10lbs DB Fly 10lbs 3x6. (rough […]
TRAINING JULY 18th-23rd
Monday BW box squats 3x6 Leg ext 3x6 Leg Curl 3x6 Stretch Tues TTF upper warm up Freemotion BP 3x6 Freemotion Pull 3x6 Curl Machine 3x6 Stretch Thurs TTF lower warm up Leg Press 10lbs 3x6 Calve Machine 3x6 Ab machine 3x6 Friday TTF UPPER WARM UP DB mil 3x6 10lb dB hammer curls 3x6 […]
Opportunities for You in Collegiate Powerlifting
I ask four colleges for more information to help parents and high school lifters how to be better prepared to earn a scholarship or a powerlifting club invitation.
Training July 11-16th
Mon TTF LOWER WARM UP Recumbent Bike 5min leg ext 3x5 Leg Curl 3x5 ab machine 3x5 TUES TTF UPPER WARM UP Chest press machine 3x5 Pulldowns 3x5 Curl Machine 3x5. stretch THURS TTF LOWER WARM UP Leg Press. plan was to do 3x5, but hurt too much from the pressure to the chest. only […]
TRAINING JULY 4TH-9TH
Mon- TTF LOWER WARM UP Echo Bike 5min. was really out of breathe. Leg ext 3x5 Leg Curl 3x5 Ab Machine 3x5. TUES-TTF UPPER WARM UP TKE x 5 Pulled 10lb sled till was out of breathe. Chest machine 3x5 Pull machine 3x5 stretch THURS-TTF LOWER BW box squat. 3x5 working on form Assisted Rev […]
JUNE 22nd-JULY 2nd
Mon: TTW LOWER WARM BW box squats 3x5 Leg Curl 3x5 EchoBike 5min Stretch TUES:TTF UPPER WARM UP FreeMotion Bench Machine 3x5 10lbs FreeMotion Shoulder 3x5 10lbs Ab Machine 3x5 10lbs Stretch THURS:TTF LOWER WARM UP Walk on treadmill 5min Leg Ext 3x5 10lb Abduction/Adduction 3x5 10lbs Stretch FRI:TTF UPPER WARM UP DB curls 3x5 […]
June 20-25th
Mon: TTF LOWER WARM UP Echo Bike 5min, slow as a turtle Leg Ext 3x5 light Leg Curls 3x5 light BW Calf raises 1x20 TUES:TTF UPPER WARM UP DB mil 3x5 10lbs DB Curls 3x5 10lbs Push Ups. tried to get full ROM but chest dit not allow. 6reps and stopped Ab Machine 1x15 10lbs […]
JUNE 13th-JUNE 18th
Mon. Echo Bike. 5min. Tried to go as fast as i could. breathing stinks. Rev Lunges. 3x5 (held straps for balance) BW Box Squat 3x5 Ab machine. 3x5 Tues. TTF Upper Body warm up. DB bench press 3x5 10lbs DB curls 3x5 10lbs stretch Thurs Walked on treadmill 3min. Ab Machine 3x5 BW Wall sit […]
June 6th-June 11th
Monday. TTF lower warm up. Wanted to do some weighted front squats today. Could only do a Bodybar. 3x5. BW lunges 3x5. Echo Bike 5min. Tuesday. TTF UPPER BODY WARM UP. Foind a way to do push up with out too much pain. Did them with hands on a box. Not too terrible. 3x5 Ab […]
First week of June 2022
Monday TTF LOWER WARM UP. Treadmill 6min. Walked as fast as i could safely. BW box squats 3x8 reps BW walking lunges. wanted 3x8 but coupd only do a few legs too weak. stretch TUESDAY TTF UPPER WARM UP Push-ups. Goal was to do 10 perfect push ups. lol could not do 1, sternum hurts […]
May 23rd-28th
Mon. The jacobs ladder was fixed over the weekend so decided to give it a whirl as a warm up=didnt go so good lmao. Struggle city, tried to stay on for 10min, made it about 40sec couldnt breathe. After that did TTF upper body warm up DB Incline BP. 10lbs 1x20 DB Low Rowz 10lbs […]
MAY 16th-21st
Mon. Bodyweight Box Squats. Trying to slowly be able to squat again aka learning to squat. DB waking lunge. 3x4 with 5lbs Crunch Machine 3x8 BW TUES TTF upper warm up Push ups (kneeling). Attempted push ups, didnt go so well had to do on knees like a wimp. chest felt bad DB curls 10lbs […]
Monday May 9th-14th
TTF Lower body warm up Globlit squats 12lbs 3x5 Echo Bike 5 min stretch Felt very fatigued today Tuesday TTF Upper warm up DB bench press 3x5 12lbs Band pull aparts 3x6 mini band DB curls 12lbs 3x5 Thurs Walked inside on the turf as it is HOT!!! Fri TTF Lower warm up BW lunges […]
4-Week Hypertrophy Block for the Powerlifter
In 4 weeks, relieve tired muscles, add muscle or lose fat, and reenergize your CNS for the next cycle with this hypertrophy block.
Training May 2nd-7th
Monday TTF Lower body warm up Globlit squats 10lbs 3x5 Echo Bike 6min stretch Tuesday TTF Upper warm up DB bench press 3x5 10lbs Band pull aparts 3x8 mini band DB curls 10lbs 3x5 Thurs Stretched alot. Did not lift, was not feeling well. Fri TTF Lower warm up Attempted to do BW lunges and […]
<a href="https://www.elitefts.com/education//">APRIL 25t...
MONDAY Wasnt feeling great so did the echo bike for 5min then stretched. Tuesday TKE x 10 each leg Pistol Box Squat 5reps AbCore 15reps Stretch. Still not feeling the best. Ready to feel normal soon. Wednesday TTF upper body warm up Hammer Strength Press 4x5 reps DB curls 10lbs 4x5 Sit ups. Attempted to […]
Training April 18-23rd
Mon TTF Lower Warm up. Belt squat 4x4 BW lunge walk 4x4 Ab machine light 4x4 stretch Tues Walked on treadmill for 6min. Wasn't terrible out of breathe TTF upper warm up DB bench 10lbs 4x4 Lat Pull down 4x4 DB curls 4x4 stretch Thursday TTF lower warm up Echo Bike 6min. Breathing sucked again […]
Mon
Echo Bike 6min. Did 1:84 of a mile TTF Lower Warm up. Belt squat 5x4 w/25lbs BW lunge walk 5x4 Ab machine light 5x4 stretch Tues Walked on treadmill for 6min. Wasnt terrible. TTF upper warm up DB bench 10lbs 5x4 Lat Pull down 5x4 DB curls 5x4 stretch Thursday TTF lower warm up Echo […]
Training and Groups April 4th-9th
Mon Echo Bike 6min. Did 1:84 of a mile TTF Lower Warm up. Belt squat 5x5 w/25lbs BW lunge walk 5x5 Ab machine light 5x5 stretch Tues Walked on treadmill for 6min. Wasnt terrible. TTF upper warm up DB bench 10lbs 5x5 Lat Pull down 5x5 30lb DB curls 10lbs 5x5 stretch Thursday TTF lower […]
March 24th-26th
March 24th Safety bar squats. 3x6. Bar still tough breathing wise. Legs jello. Step-Ups. 3x5 each Leg. BW again DB RDL. 3x6. 20lbs all sets not terrible FRONT PLANK. 2sets @25sec Echo Bike. 6min. 1.50mile. Still TOUGH March 25 Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then 4.0MPH for last min. Tired BB bench press. 3x6. […]
INTERVIEW: University of Minnesota's Strength and Conditioning Coac...
Willie walks us through a typical day of coaching and gives you advice of how to climb the ranks to the Division 1 level.
March 14-19th
March 14th Safety bar squats. 3x8. 75lbs. Still Tough aka Didn’t have To stop after every rep this week. Step-Ups. 3x5 each Leg. BW DB RDL. 3x8. 25lbs all sets FRONT PLANK. 2sets @25sec Echo Bike. 6min. 1.50mile. Was exhausted from the lift and travel this weekend. March 15th Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then […]
TRAINING MARCH 7-12th 2022
March 7th Safety bar squats. 3x8. Bar. Tough aka terrible. Had to stop after every rep to assure breathing and heart was ok. Step-Ups. 3x5 each Leg. BW DB RDL. 3x8. 20lbs all sets FRONT PLANK. 2sets @20sec Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today. March 8th […]
TRAINING MARCH 1-5th 2022
March 1st FreeMotion chest press 3x10. Plate 6 FreeMotion Row 3x10. Plate 6 FreeMotion Shoulder 3x10. Plate 6 White curl machine. 3x12 1 plate Want to walk later. Struggling to get this light lift in this morn. Felt warm like a temp but was 97.0 this morn. Feel crappy March 2nd Leg extension 3x8. Plate 7 Leg […]
Try This Warm-Up Before You Bench
How much you bench is reliant on a good warm-up. Here's an upper body warm-up to help answer this question while reducing the risk of injury.
TRAINING FEBRUARY 21-26th 2022
Feb 21 Leg extension 3x10 4 plates 1min rest Leg curls 3x10 5plates 1min rest Abduction/aduction 3x10 w\3plates (add weight next time) Walked 1.6 treadmill 6min Cold brew February 22 Treadmill 2.0 6min walk Upper body 5lbs each hand 20 lat raise 20 front raise 20 curls 20 shrugs 20 mil press Cold brew Feb […]
TRAINING FEB 14th-20th.
Monday Safety Bar Squats 3x8. Step-Ups. 3x5 each Leg. BW DB RDL. 3x8. 15lbs FRONT PLANK. 2sets 45sec Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today. Tuesday Treadmill. 6min total. Walked on the new treadmills felt good. 3.5MPH 5min. Then 4.0MPH for last min. Not terrible. BB bench press. 3x8. 60lbs DB […]
TRAINING FEB 7th-FEB 12th 2022
FEB 7th Mon Safety bar squats. 2x12. Bar Step-Ups. 2x6each Leg. BW, BW DB RDL. 2x12. 30lbs FRONT PLANK. 2sets. 30sec/30sec Echo Bike. 6min. 1.65mile Feb 8th Jacob’s ladder. 6min total time. Quad pump city!!!! Did 2min, 1,1,1,1. Legs are fried. BB bench press. 2x12 Bar DB low row. 3x12 20lb BB curls 2x12. 45lb Neck Machine/Band Pull aparts […]
TRAINING January 31-FEB 5th 2022
January 31 Safety bar squats. 3x10. 65,75/75 Step-Ups. 3x5 each Leg. BW. DB RDL. 3x10. 10/10/10 FRONT PLANK. 2sets @15sec Echo Bike. 6min. 1.50mile. Was exhausted from the lift. Did what I could. Plan on doing a lot of steps today. Also have my 8th biopsy today. Looking forward to some great news!!! Still HATE high reps!!! But have to build my […]
Training Jan 24th-29th
Jan 24 Treadmill. 6min. 3.5MPH for 5min. 3.8MPH for 1min. Not too bad Belt Box squats 3x5. 90lbs total all sets. Single leg curls 3x8. No weight 1set, 1 plate for 2sets. Abs. Ab pull down machine. 3x8. Felt worn out today. Started a third anti-rejection medicine today=good times. Ready to start living again and not avoiding everything and […]
January 17th-25th
Monday Safety bar squats. 2x12. Bar, 115lbs Step-Ups. 2x6each Leg. BW, BW DB RDL. 2x12. 30lbs, 35lbs FRONT PLANK. 2sets. 30sec/30sec Echo Bike. 6min. 1.65mile Tuesday Jacob’s ladder. 6min total time. Quad pump city!!!! Did 2min, 1,1,1,1. Legs are fried. BB bench press. 55lb x12, 105x12 RPE 4/5 DB low row. 30x12, 40x12. RPE 5/6 BB curls 2x12. 45lb bar […]
Training January 10-14th
Jan 10th Monday Treadmill 6min total. 4.5min 2.5, 3MPH 1.5min Leg extension 3x8. plate 6/7/8 Leg Curls 3x8. Plate 6/7/7 Adduction/Abduction 3x8 5/6/6, 6/6/6 Calf machine 3x10 (no weight) Cold brew. In a lot of pain so didn’t time. January 11th Tues Treadmill 6min 2.8 for 6min. Had a pretty bad side stitch/rib pain. FreeMotion Chest press 3x10 […]
Try This Warm-Up Before Your Next Lower Body Training Session
We do this warm-up with all our powerlifters and athletes. Prime the system BEFORE you get under the bar to drive performance.
DECEMBER 31st. NYE!!!!
Went in early today to train here is what I did. Jacob’s ladder. 6min. TERRIBLE AGAIN, huge quad pump. Had to rest at 2:00, then again at 3:43, then again at 4:24, then finished. Stopped the clock every time. Deadlift (2 holes) 3x5 225lbs all sets RPE6/7 Single leg curls 3x8. No weight 1set, 1 plate […]
DECEMBER 28th
Echo Bike. 6min. 1:54miles. Goal was to keep moving with both arms and legs and not alternating using arms or Just legs. Can tell heart rate got up. Still tough. BB overhead press. 3x8. 85/90/95 (heavy) DB Shrugs. 3x8. 55/65/70 (so so) Lat PullDowns. 3x8. 9/11/11 (heavy) Abs. LifeFitness crunch 3x18/20/20 Felt pretty good today. Chest as always since surgery is tight […]
DECEMBER 27th
Treadmill. 6min. 3.5MPH for 5min. 3.8MPH for 1min. Belt Box squats 3x5. 165lbs total all sets. FreeMotion leg curls 3x8. 8/10/11 AB’s. Ab pull down machine. 3x8. 12/15/15 Felt good, cold brew for energy. I have done something everyday since sept 22nd. Even though it hasn’t been much have noticed some good weight gain. Some fat some muscle. Want to get […]
INTERVIEW: University of Wisconsin's Throwing Coach Dave Astrauskas
Coach Dave breaks down his macrocycle, mesocyclone, and microcycle so you can better understand how to train a thrower.
