While many coaches preach "do extra" before and after in order to perform arguably the most valuable aspect of group programming, your clients do not need to show up early for class or stay late to accomplish this.

Once you go through these seven steps, you should have a nice simple program that will allow you to reach your goals while staying true to your priorities and meshing with your daily work demands.

By simplicity, I am referring to a minimalist approach to the programming of weight training by getting a maximum effect for the fewest number of exercises by utilizing a full body program performed three days a week. I want to challenge you all to give this a try for a period of no less than six weeks.

Higher rep work can be beneficial, but it needs to be properly managed. We are still going to use 1-rep maxes for our primary means of developing intra/intermuscular coordination, but there are a few strategies we can use to ensure we incur extra volume when needed.

Steve “Kono” Konopka and I go more in-depth about our wrestling programs, particularly topics covering: in-season training goals, off-season exercises to avoid, signs for a recovery session, favorite exercises, and a sample in-season schedule.

Essentially, force (strength), velocity and speed-strength (power) are the three main characteristics that are present in ballistic movements, and you can train all of them in the weight room.

Since most units don’t really allow for rest days other than the weekend, I’m looking for the biggest-bang-for-my-buck exercises that I could be able to fit into a morning training session. Also, I’m working based on the assumption that Fridays are company/battery runs.

For the record, I'm not writing this article to bash box programming; I'm writing this to present an alternative way of doing things while STILL utilizing the best aspects of box programming. Our strength training model is what we've used with nearly 20,000 athletes (in a group setting) worldwide with great success.

You may have several points in your life where you'll see the contrast of differing lifestyles on training and programming. While the principles of your training philosophy may remain the same no matter what job you have, how those principles are applied differs based on the situation.

Approach programming as you would approach written materials relevant to our field. One doesn't simply open Supertraining, and begin perusing its contents. Supertraining requires a foundation of knowledge prior to endeavoring to cognize its contents.

Follow these basic tenets of efficient programming to avoid lower back pain, shoulder discomfort, knee stress, and burnout that can potentially take us or our clients out of the game.

How the hell do I design an effective and appropriate program for all of these different types of people who are training in the same session?

Through this series, we’ll venture from power lift to power lift (beginning with the squat) and finalize the project with a program tune-up. Dr. John Rusin’s overall goal is to get stronger with the help of Dave Tate.

I had those days, especially early on in my career, that I didn’t understand why the athletes weren’t as enthusiastic as I was at 6 AM. I mean, what the hell is better than getting up early and training your ass off?

Muscle growth doesn’t happen overnight. So, instead of thinking you have to hit every fiber from every angle right now, realize that hitting them all over the course of several months will be far superior for your results, keep you progressing indefinitely, and help you to avoid injury.

I am excited to share highlights of early discussions that Steve Konopka and I have had as we work to turn our shared vision into a reality, helping athletes along in their journeys to become BAMF wrestlers.

This eight-week sample program is a snapshot of a few cycles written for a former competitive weightlifter (local/state level). Michael wanted to get back into shape, lose weight, and include some weightlifting movements.

Dr. Hatfield categorized these Laws himself, and together they serve as a framework to measure an effective training program. If you want to know how your training program stacks up, I encourage you to assess it against the Laws.

In this instructional video, Dave discusses the benefits of dynamic effort and max effort training and breaks down the specifics of his programming during his work with Dr. Rusin.

The program I am currently running features the CARE program in a new format that I feel better allows the player to get a workout in without going too deep in the RPE continuum, especially if he or she is coming from a unit or a team session.

What I outline in this article is the third generation of this style of programming, taken through the furnace of professional rugby and modified accordingly to fit specific needs of the playing group I now work with.

At the end of the day, 99.9% of people who show up at a box do not want to increase their snatch or compete at the games. Here's a better way to help them.

Linear periodization has its place, and I've used it with varying levels of success, but overall there are simply too many drawbacks when used for group programming. Here's what I use instead.

All of the athletes at this high-level volleyball academy are from overseas and come to the United States to get a better chance at receiving a collegiate scholarship. Working with head coach and founder Caitlyn Vann, this is what we did in our five short weeks.