8 Weeks to a Stronger Overhead Press
An overhead press is going to take work and every five-pound PR is going to be earned the hard way.
Design Your Olympic Weightlifting Program
Here are the key rules to setting up your Olympic weightlifting program. Included are some sample programs.
How To Train for Selection
Train for selection with this how-to guide with strategies ranging from aerobic capacity to calisthenics.
5/3/1 for Strongman: Programming Adjustments, Competition Prep, and Trai...
Take the core philosophies of 5/3/1, make two key adjustments in exercise selection and timed AMRAP sets, and you’ve got yourself a damn good strongman program.
1+ Per Day for Strength
Your strength training program does not have to be complicated. Enhance your workout efficiently with this structured minimalist approach.
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.
CARE Programming Versatility
Tailor the CARE Program for your athletes by using entree, main course, and dessert workout scenarios.
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.
Adapt or Lose: Nonlinear Periodization
Discover the benefits of nonlinear training and its impact on strength, power and speed.
4-Day Outlaw Program
The 4-Day Outlaw Program is a combination of conjugate and bodybuilding style training, setup for the multiply lifter yet modified for raw lifters.
Create a Whole-Body Training Program
In this final part of these series, let’s create a full-body training program. Rule 1…
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!
Bodybuilding for the Powerlifter: Extra Workouts
Extra workouts, if programmed right, can kick your training and results up a notch.
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.
The Pros (and Cons) of Whole-Body Training
In the second article of this series, we look at the pros and cons of utilising a whole-body approach with your training.
Scale the Summit 6 Weeks Out
Peaking for your meet day should happen around six weeks out. Here’s a thorough plan to make sure you get the most out of your lifts when the time comes to step on the platform.
The Lost Art of Whole-Body Training: Lessons from History
Whole-body training is highly underutilized in today’s world, and yet, it’s one of the fundamental programming methodologies to date.
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.
Level Up Your Accessories
Accessory movements, by definition, are nonessential. But I beg to differ. Learn to get more out of your accessory movements and watch your progress skyrocket.
Training the Youth Athlete
Youth athletes need more attention and individualization than typical athletes. Use these tips to help them thrive during their development so they can crush it in their prime.
Why Conjugate Didn't Work For You
The conjugate method is tried and true, but many will inevitably butcher execution. Learn how to course correct to get the most out of your conjugate program.
Programming For Everyone
Anyone, regardless of experience, should be able to program workouts for themselves. Once you understand your goals, use these easy tips to build a program that delivers results.
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.
I Was Coached By Sheiko
Training with Boris Sheiko changed me as both a powerlifter and a coach, and I’m forever grateful for it.
Training Considerations for the Aging Powerlifter
Your biological age is different than your training age. If you’ve racked up years of training in the gym, you should learn the difference between the two.
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.
Training All Contractions
Eccentrics and Isometrics are for BUILDING, while Concentrics are for TRANSFERRING. How do you program them all?
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?
Strongman Training for Non-Strongman
As an athlete, a powerlifter, or weekend warrior, strongman training can be extremely beneficial. Here’s how to program it in.
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!
How to Put 100kg on Your Total in 15 Weeks
Dropping from the 320s to the 250s and competing as a 308 to a 242, I was forced to switch up my training split. Here’s the split!
Training for Soldier Athletes
The U.S. soldier is an athlete that requires strong muscles, bones, and connective tissue to prevent injury.
Time Your Sets
Why are we only prescribing duration for conditioning and not for exercises? After all, sport is timed by duration.
Shift from Block to Vertical Integration for In-Season Program Design
Ever find that stress on one adaptation will have too many drawbacks on all the other adaptations you want your athletes to maintain?
Solving the Conditioning Paradox
Bigger players often suffer from a lack of condition—they need size to execute their skill set yet run the risk of overuse-related injuries.
5 Basic Training Principles
Learning from Louie Simmons, Ed Coan, Stan Efferding, Stuart McGill, and more, this is my training philosophy to guide my programming.
5/3/1 and Run
Concurrent training, commonly known as hybrid training, can be a frustratingly fine line to walk. Here’s the recipe.
Program Variation Based on Recovery Status
I like using the bell-shaped curve when considering where a player fits into a type of training session: reviving, surviving, or thriving.
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 5×10 program, but the overall tonnage is increased.
How to Determine the Right Training Split in 5 Steps
Most people try to cram a square peg into a round hole when choosing their training plan. Why not create a training split that compliments your lifestyle?
Movement Tiers for Squat and Deadlift Weakness
Use these movement tiers to help athletes and coaches program the correct movements for specific weaknesses in squats or deadlifts.
8-Week Strength Training Program for the MMA Athlete
Take two athletes with roughly the same skill set, the stronger athlete will win every time. Get stronger with this program.
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.
2 Exercises to Get Your Stalled Deadlift Moving Again
If your deadlift sucks at lockout, mid-position, or from the floor, you’ll want to add the stiff-legged deadlift and Romanian deadlift into your training program. Here’s how to do them correctly, with a sample training template to get started.
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.