Program Determination Using the Quadrant Approach: Individualization in a Team Sport Environment
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.
High-Density Training for Fat Loss and Conditioning
These high-density training protocols are the holy grails of body composition training. Here are the best ones to get you started.
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.
How I Trained MLB Draft Picks Tanner Houck and Chad Spanburger
Using my "steak and potatoes" model and the Athletic Improvement template, Tanner Houck and Chad Spanburger worked their asses off, earning the 24th overall pick and the 176th overall pick in the MLB draft.
Four-Week Block of Baseball Fall Training from Conjugate U for Position Guys and Pitchers
Power is power and strength is strength. No matter what position you play, we have to develop both to the greatest potential. Here are the first two phases and the differences between positions.
Conjugate Programming for the General Population
I have developed a conjugate program template that efficiently covers the most important bases for training the general box programming population.
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.
Practical and Scientific Applications for Creating a Calf Workout
Why is it that calves are one of the hardest muscle groups to grow? Here are three points to consider to develop heart-shaped calves like a sprinter or running back.
3 Keys to Building Lightning Fast Speed
Want to get faster? Spending time on the field or track is important, but at some point you're going to hit a speed barrier. That's when you need to focus on building these three areas.
Programming Economy — 5 Exercise Categories
Let’s start with a couple of definitions to standardize our understanding of this concept of training economy. We will look at GPE, SPE, SE, SDE, and SFE.
Q&A with James Smith: Upper Body Training for Volleyball Players
It is time for you to blur the lines between volleyball practice and physical preparation and fuse them into one holistic entity of movement.
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.
Off-Season Conjugate for Intermediate Strongmen
Strongman requires speed, endurance, strength, and explosiveness. What if you could build all of these qualities at the same time?
Relentless Hypertrophy Revisited
This strategy is a synthesis of various methods and tactics I’ve learned over the years from John Meadows, Swede Burns, Charles Staley, and a few others.
Back to the Basics, Back to Functional Training
Let me introduce you to the Core 4: push, pull, press, and carry.
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.
What Do I Have to Work With?
This is the first question you should ask yourself when training a team. To get this point across, I've attached my entire fall football training program.
Contest Prep Aftermath: Reverse Diet and Training Gone Right
For reverse dieting and training there are several components that play the biggest role in an athlete’s success.
Training for Police Officers: The Necessities Every Cop Needs in their Program
For most people who step into a gym, your training isn't a matter of life and death. For police officers, it is.
WATCH: Simple and Effective Training for the Recreational Athlete
This presentation is directed towards the recreational athlete with the goal being to provide simple and effective tools to improve performance, reduce injury, and improve general levels of fitness.
Manipulating Acute Variables in Training— A Guide to Building Lean Muscle Mass Using Variation
If you're training under a Conjugate System, variation is your key to success. Let's talk about the two acute variables that you should use to your advantage: exercise variation and equipment selection.
Deadlift Training for the Strongman
For strongmen, the deadlift is many times just a a tool, not a factor itself. Your routine should reflect this.