When I refer back to what worked best for me in college, I always seem to glean some "new" information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.

A few weeks ago I blogged about how I was mistakenly looking for a one-size-fits-all approach to dealing with my injuries, and my circumstances are different. But with the help of four friends (and my wife), we came up with a BAMF program. Here it is.

Someone once told me when it came to programming, their objective was to be able to get as much bang for your buck as possible. That stuck with me, so I ensure my programs are of good quality and don't last more than 45 minutes.

These off-season lane options are meant to keep them in the ballpark of being in game shape without beating the crap out of them. They don’t have to be ready all the time; just ready to get ready. If you think they are not sport-specific enough or intense enough, that’s why.

If you understand the conjugate method, can devote 4 to 5 hours of training per week, not competing in sports but is trying to look and feel better, boy, have I got the perfect program for you!

elitefts has a strong focus on the freedom of education — so strong that we're willing to invest in all of the content we provide for you. For 20 years, the strength of this value has enabled us to earn your trust, and therefore, produce more content.

During Richland High School's last football season, I combined the conjugate method and the tier system for programming game day lifts. Seeing the results thus far, I intend to continue the program with a few adjustments — but not before sharing it.

I’m not suggesting that you destroy yourself. What I am saying is that a lot of new trainers are coming out of school with information about corrective exercises but zero practical experience of knowing how to push people in the gym.

Ask yourself: "Is my training program based on me being strongest at every session?" If your answer is an honest yes, you might need to reconsider your program. Here's how you can improve it.

A few years ago, I attempted to bring 4 strength sports together into a training plan for rugby. This time, I want to delve deeper into the framework that makes up the programming of these sports and how we can program them into a usable athletic development plan.

If your client cannot pull a sled or carry two heavy kettlebells without having to rest excessively between sets, you need to implement GPP to build your clients' foundations. But you need to implement it the right way.

Training is like traveling; you have to map out the route you want to take in the timeframe you have. For training, planning your mesocycle is a good place to start that journey — you have to understand the basic principle of progressive overload and take your maximum ability to recover into consideration.

Consider how your clients are responding to stress and the demands of your program and what we need to consider to devise a better plan. That's how we'll improve this sport.

According to the Pareto Principle, 80% of results come from 20% of your time. Ocham's Razor states the simplest solution tends to be the best one. Simplicity is the missing ingredient in most training programs. Hence why I return to the famous paradigm of the pull-push-squat.

With all the knowledge we have available to us, you would think that we have gotten past the idea that distance running will get an athlete in shape for any sport. So how should we program for athletes? Sport-specific? Sort of. In order to approach something that is actually sport-specific, we must take into account the actual demands of the sport.

I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here's what I came up with.

I've seen an influx of boxes close over this last year—more than prior years. This tells me that we need to change to survive. My suggestion? Pull away from the hardcore box audience and focus more on programming for the general population.

It's important to note that there isn’t a one-size-fits-all training protocol, and these are just some general suggestions based on a few successes and countless failures over my career that I consider when writing a program.

If speed is what we’re going after, then why do the weights on both our heavy and light days continue to climb, and bar speed continues to fall? As we get deeper into the competitive season and continue to put more tonnage on the athletes, we are burning the candle at both ends.

Steve “Kono” Konopka and I cover our daily pre-practice warm-ups, bulletproof shoulder circuits, what we call the “f@#k the bottom, you belong at the top” conditioning circuit, and answer a couple of questions in the third part of our #BAMF Wrestler series.

I'm not going to waste your time today, so I'll get right to the point. Here is my list of reasons why you should avoid linear programming for group box classes at your facility like the plague. Your clients will thank you — maybe not directly, but at least by continuing to show up for class.

Where part of the problem lies is in the assumption that a single should always or usually be heavy or maxed. The single, the heavy single, and the 1RM should really be seen as three different terms entirely.

As Brazilian Jiu-Jitsu grows more popular, so does misinformation about training for the martial art. This article will provide both empirical and anecdotal information about strength and conditioning for this particular combat sport.

The people have spoken, and I have answered. After receiving plenty of emails and comments about my last article, I decided to create and share a complete program based on The Simplicity Programming Project.