training
THE BEGINNER SERIES: THE LIFT-OFF
In the world of powerlifting, there are many factors within your control: perfecting your technique, maintaining consistency in your training, staying fully engaged in your program, prioritizing proper nutrition, and valuing recovery as much as the time "under the bar."
A Practical Guide for Implementing Block Periodization for Powerlifting
Block Periodization is not a one-size-fits-all training system. It is not a matter of sets x reps, exact exercises, and personal beliefs.
The Beginner's Guide to Powerlifting
Everything you need to know to enter the world of powerlifting is right here.
5 Suggestions for the Garage Gym Powerlifter Training Conjugate
Here are my suggestions if you are training in your garage, thinking about competing in a powerlifting meet, and are intrigued about the conjugate method of training.
6 Weeks to a Bigger Squat
This 6-week cycle is for the beginner and intermediate lifter who has reached a plateau. You'll rely on core, plyometrics, and squats to achieve a new max.
New to Gear? Start Here!
Coming from someone who didn't listen to these tips the first time and learned the hard way...
8-Week Beginner Post Quarantine Strongman Program
This 8-week program is perfect for those who are just getting into strongman, or for those who have been doing bodyweight and band workouts for the last few months.
4 Ways to Get Stronger Without Adding Weight to the Bar
Too many people focus on hitting the big 1RM and forget the little stuff that gets them there.
6-Week Cycle for the Powerlifter in Limbo Land
Sometimes life gets busy and it cuts into your training time. However, that doesn't mean you still can't get a good workout in and make progress.
The Good Trainer
You don't need to hire the Stephen Hawking of all trainers, but you'll still want a knowledgeable, safe, efficient, and successful trainer.
16-Week Beginner Conjugate Program
I’m going to share a program with you that someone asked for my advice and input on. I know very little about this lifter. I got a little bit of information from them through Instagram, but other than that, what I’m writing are my initial thoughts and an improved program based on this information.
3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)
I am very fortunate that I get to train at a gym full of lifters who are continually striving to better themselves and others. Everyone is always watching, coaching, learning,...
WATCH: Training Frequency Considerations for Strength Sports
Keep in mind the training frequencies listed here can still vary a lot depending on the person. These are just numbers to keep in mind as you figure out the best frequency for you!
WATCH: Joe Sullivan's Knee Wrap Tutorial for Raw Lifters
Wrapping someone else's knees might seem easy, but when it comes to being a self-wrapper, that's another story. Luckily Joe Sullivan's familiar with being a self-wrapper, so he'll show you the ropes — and how to better wrap your training partner's knees.
Managing Training Schedules and Economies
My hope for any of you lifters, young or old, novice or elite, would be that you can take a more educated approach to your next training program, and managing your training schedule and economies is a great place to start.
The Big Picture of Conjugate
The goal with this series is to get to you to think about how you can manipulate the max effort, dynamic effort, and repeated efforts to fir your needs and to understand that conjugate is a fluid system that requires experimenting.
What I've Learned From the Mistakes I've Made as A Trainer
It’s great you can point out each origin and insertion of every muscle, but your client doesn’t care. Your end goal is to get your client results and to make them feel better about themselves — not getting them to the point where they're limping out of your gym.
5 Repeated Effort Method Principles to Master
In conjugate, accessory work plays a huge role, even if it isn’t one that gets the attention. Accessory work is going to help fill your gaps and prevent you from developing new ones.
5 Dynamic Effort Method Principles to Master
As I said in Part 1, conjugate is one of, if not, the most effective training systems when it is executed properly. Moving a light weight fast isn't enough to make the dynamic effort method work. Moving a light weight fast with intention is.
4 Max Effort Method Principles to Master
In my opinion, conjugate is one of, if not, the best training systems — when employed properly. If it isn't working, don't disregard the system; instead, check your application.
WATCH: Why You Should Check Out Yessica Martinez's Training Log
Doing more gen pop or accessible workouts doesn't make someone any less strong. Just ask elitefts athlete Yessica Martinez. Or, better yet, read her training logs to see how doing yoga or some gen pop exercise could lead to some bigger numbers in the squat.
5 Things Beginner and Intermediate Lifters Should Understand
Newer lifters seem to think that they can squat 1,200 pounds in less than a year of training. I hate to burst your bubbles, but that's not going to happen. It's a long game, and you need to understand that if you're going to survive in this sport.
Here's How You Can Land a Collegiate Scholarship for Powerlifting
Move over college football, college powerlifting is coming for you! OK, fine, powerlifting might not be as popular as college football, but it does provide prospective students with another way to knock down the full price of college tuition: scholarships.