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.
Speed Work for Strength Gains
There are more components to a lifting schedule than heavy training. How about training for speed?
Improve Endurance and Strength Simultaneously
New research on concurrent training gives us more insight into how to set up our programming considering nutrition, blood flow restriction, and VO2 max.
Integration of Great Ideas into a Manageable Training Program
Westside Barbell, 5/3/1, 5thSet, and Juggernaut Training Systems all play a role in the creation of this program. Let me know how you advance using it.
Applications of ConjugateU for High School O-Linemen
My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here's how I filled in the gaps.
Tier System for the Physical Preparation of the Swimmer
How different can programming be for swimmers? Let's take a deeper dive into how the Tier System fits perfectly into portions of the swim event and the number of days we train (no pun intended).
5 Ways to Improve Your Programming
Program these five key areas to improve your clients' results and keep them injury-free while staying motivated to train.
Gym Programming Variation Across a Team
Here are several programs that were used during our last rugby season. Take special notice of the variety that you can achieve but also the range and breadth of programming in a team sport.
Tampa Bay Lightning are Stanley Cup Champs
Tampa Bay beat Dallas 2-0 in Game 6 of the Stanley Cup last night—a victorious end to a tumultuous storm of a season.
The Overall Structure of Conjuphasic
Many mistakes were made over the first one and a half years of this program. I tested and made tweaks using Julia and me as guinea pigs so that my clients (and now you) can benefit from combining conjugate with triphasic.
A Plan in Place
If you watch games, particularly college football games in the 80s, everyone looked strong. I know they had big pads and all, but so many players just looked the part. They definitely kept strength leakage to a minimum. How?
3x3 Performance Programming Matrix
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3x3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
The Future of Box Programming (Part 2)
Right now, CrossFit faces challenges that no playbook illustrates. Here's how I'm making sense of it all.
Building Big Legs for the Strength Athlete
What exercises allow you to produce as much output as possible? What exercises and will allow you to target the muscles you want to hit and push things to failure while minimizing the risk of injury?
Remaining Jacked and Tanned During the Apocalypse
Maintaining as much muscle mass as you can should be right up there on your priority list. Here's what this means for your training as you train with little to no equipment.
How to Adapt Your Training and Plyometrics During the Apocalypse
When you don’t have access to high external loads (i.e., a barbell and weights), then training for maximal strength is pretty much impossible. So we should forget about that as a direct outcome of our training for the time being.