Why and How to Use Eccentric Overload with Athletes
You might want to implement this 2/1 technique for athlete development to enhance muscle resistance and prevent injury.
Two Blueprints for Successful Recomposition
By popular demand, this article provides two blueprints to recomp. Which plan will you choose?
The DOs and DO NOTs of Picking Your Next Training Program
Feeling overwhelmed with all the different fitness programs out there? One of the strongest lifters in the world, Chad Aichs, provides insights on how to choose the best program for you.
Why DUP is Superior for Tactical Athletes
Prevent plateaus and efficiently utilize training time with the benefits of Daily Undulating Periodization (DUP).
Adjusting Weekly Training Sessions in a Monthly Loading Cycle
Training constantly needs to be modified based on life stressors. Use this setup to get a stimulus, progress, and stay injury-free.
A High School Strength and Conditioning Program
Here's insight into our high school strength and conditioning program. Consider the principles we follow.
Off-Season Conjugate Training for Rugby
Ashley's off-season program uses the conjugate system—focussing on neural, mechanical, and metabolic work. Plus, core accessory rehab exercises.
Speed, Power, and a Pump for the Washed-Up Meathead
As a retired powerlifter (aka washed-up meathead) I still want my workouts productive and worthwhile. Try this out!
5 Keys to Getting the Most Out of Your Training Program
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.
Muscles and Movements
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.
The Need for Addressing Basic Pelvic Deficiencies in Baseball Programs
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.
Alternating Weekly and Monthly Plans
Building periodized programs is a big investment. It requires time, patience, and thought.
How to Improve Hip Internal Rotation Deficits with Band Walks
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.
Conjugate x Conditioning Tactical Athlete Programming
Let's boil down program design for the tactical athlete into five main categories: peak sustainability, stress management, [click for more].
Ability-Based Assessment and Programming for Large Tactical Populations
This piece of the puzzle is what sets tactical strength and conditioning apart from its athletic counterparts.
A Guide to Twice-Daily Training
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?
Conjugate for the Everyday Athlete
Are you over 35, a busy professional, love to train, and hate to feel like shit? Perfect! This training template is for you!
Training for Soldier Athletes
The U.S. soldier is an athlete that requires strong muscles, bones, and connective tissue to prevent injury.
In-Season Rugby Programming Utilizing the Westside Conjugate Methods
The key to the program is to never accommodate to movements and exercises. Change some aspects of your training every time you train.
Modified German Volume Training to Build Strength
You are still completing the same amount of reps as you would with a 5x10 program, but the overall tonnage is increased.
Conjugate Method for Tactical Strength and Conditioning
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.
Utilizing Prilepin’s Chart
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.
Time as a Factor in Weight Training
Unless you're here to make friends, your workout should last no longer than sixty minutes. Strategize for strength and size gains!
What Kind of Lifter Are You?
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.
