The Education of a Powerlifter
This is one of the best and most popular articles to ever be posted on the site. After you read this you will understand what it means to Live, Learn, and Pass On.
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.
12-Week Conjugate Program for Raw Powerlifting
Get stronger, bigger, and quicker following this 12-week conjugate program for raw powerlifters.
Dynamic Training: Should You Be Doing It?
It is no secret that I have always used dynamic training and that I have my clients do it as well. My standpoint is that everyone can get something out of dynamic training, but the dose of it may vary.
Three Phase Offseason Bench Protocol to Replace Dynamic Effort Waves
Following these phases, there seems to be, on average, around a five to seven percent increase in 1RM bench by the end of phase two, with a further increase after phase three.
Explosive Strength and Plyometric Options for Upper Body: How and When t...
Speed is king, right? Then you’d better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!
The Big Picture of Conjugate
The goal with this series is to get to you to think about how you can manipulate the max effort, dynamic effort, and repeated efforts to fir your needs and to understand that conjugate is a fluid system that requires experimenting.
5 Dynamic Effort Method Principles to Master
As I said in Part 1, conjugate is one of, if not, the most effective training systems when it is executed properly. Moving a light weight fast isn’t enough to make the dynamic effort method work. Moving a light weight fast with intention is.
12-Week Conjugate Deadlift Cycle for a Raw Lifter
Remember Cody, my client I talked about in my last article about benching? He absolutely destroyed at the Iron City Open and got a 10-pound deadlift PR total. The secret to his success? It’s in this program… because it IS this program.
Take the Red Pill
Here’s a red pill for you to swallow: The conjugate system is like an XL shirt that fits differently on different people. With a few modifications, that shirt can be made to fit just about anyone. Same goes for the program in this article.
Physics Made Easy to Increase Your 1RM
Acceleration is one of the most important components for building maximum strength. However, you should not confuse acceleration with explosiveness.
Solve Your Training Problems with Less Than $20
Out of shape? Slow? Dumb? Weak? Ugly? Andrew Jackson (the president on a $20 bill for any non-US-based readers) has a solution for you.
Program Guidelines for Young Strength Coaches
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.
Max Effort Training for Dynamic Results
It seems that everyone wants to start racing a Ferrari before they learn how to put the key in the ignition.
Use Weight Releasers for a Better Bench
I believe that the confidence weight releasers can build is almost as important as any other factor I talk about in this article. If you want to improve your dynamic effort work, give these sample cycles a try.
Conjugate U for Collegiate Tennis
After reading Conjugate U, I moved forward with implementing the Conjugate Method with my women’s tennis team. Here’s what we accomplished this past season.
WATCH: Max Effort and Dynamic Effort Programming
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.
Dynamic Effort and Practical Application to Football Sports Performance
In layman’s terms, dynamic effort can be described as fast, explosive movement. This seems simple, but many people get lost between “fast and explosive” and “movement.”
Training to Do Your First Pull-Up
No matter your strength, bodyweight, or training history, pull-ups may be a challenge for you. If this is the case, follow this simple progression and you’ll have your first unassisted pull-up in no time.
WATCH: How to Set Up Bands Correctly for the Squat, Bench, and Deadlift
Your setup will vary depending on the equipment you’re using and the lift you’re performing. This article includes a step-by-step video guide to ensure you’re getting the most out of your bands.
WATCH: Table Talk — Conjugate Method Training Tips
You can make this system as complicated as you want it to be, but you can also make it a simple as you want it to be. Understand the basics first.
WATCH: Table Talk — Using Specialty Bars for Dynamic Effort Work
Can you alternate specialty bars for different dynamic effort waves? What about for different weeks within the same wave?
WATCH: Table Talk — Back-Down Sets
After you’ve reached the heaviest set of the day, is there a reason to reduce the weight and do more reps?
WATCH: Table Talk — Why Are Some Lifters More Explosive Than Others?
Every lifter falls somewhere on this continuum. It will determine how your max attempts look and how you should train to increase them.
Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4
When thinking about conjugate training, we often look at all the specialty bars, bands, chains and other goodies that we use in training. But when you boil it down, conjugate training doesn’t need those things.
Should I Lift or Should I Sprint — The Case for Power
In part one of this series, I discussed a brief overview of maximum strength training for team sport athletes. In this section, I will provide a case in support of training for power development.
WATCH: Table Talk — Can You Use Competition Lifts for Max Effort Work?
If you feel you need more work on the competition movements, can you use them as max effort work instead of doing specialty exercises?
A Young Athlete's Redemption
When the tall, piper-cleaner thin baseball player showed up, I didn’t think he’d last long. I was wrong.
Speed Work — Are You Doing It Correctly?
You know the simple rules of dynamic effort training but may be forgetting the small-but-crucial details that make it effective.
Dynamic Effort Day for Athletes
Your athletes are not powerlifters. Programming them as if they are will not lead to stronger, faster competitive performance.
The CVASP Podcast: Episode #15 with Dr. Bryan Mann
Honest and open sharing for strength and conditioning coaches brought to you by Central Virginia Sport Performance. Listen!
elitefts Classic: RIP Dynamic Effort Bench?
The role and reputation of the DE bench press has received nothing but a bad rap. I have to admit that I am partly to blame.
Implementing 5/3/1 Principles in a Conjugated Program
These options can help you combine the best parts of Wendler’s program with your regular routine of max effort and dynamic effort training.
A Simple, Quick View of Dynamic Effort Work for Athletes
These non-traditional methods of dynamic effort work will supercharge your athletes without sending them down the road to rehab.
WATCH: The Reason Behind Dynamic Effort Rep Ranges
You’ve followed the 9-12×3, but is it making you better? Do you know why?
6 Ways To Increase Strength
Six REAL factors to getting strong, not the same crap we’ve read over and over… and over again. Seriously, how many times do we have to be told to train hard, be consistent, follow a program and eat right? Those may not even matter anyhow but these do.
A Practical Approach to Achieving Desired Sport Outcomes
In the authors previous article he sold you on the importance of solid programming. In this one, he delivers the game plan.
Friday Technique Video: How To Set Up Chains
If you want to know how to use chains for dynamic effort training or accommodating resistance, JL Holdsworth will show you everything you need.
Training with Purpose: Utilizing Different Methods in a High Frequency A...
Take an objective look at your needs and figure out a plan that will achieve these goals.
Strength Training in the Military (Part 3)
Last we heard from Jesse Pierce, he was working to meet the Army’s physical fitness standards. Has he achieved his goal?
Training with Purpose: Modifications and Variation in Training
You’re only limited by as much information and ability as you have to logically modify your programming.
Breaking Down Your Training Program
Having a problem with your programming? Jennifer Petrosino can break it down for you.
The Science and Importance of Taking It to the Limit
I’m a strengthaholic. I’m consumed with lifting, learning about lifting, and teaching other people how they can lift better.
Strength 101: Part II - The Methods of Strength Development
A lifter uses multiple lifting techniques because the body has many different modes of adaptation.
Training Blast & Dust
With strength training or training for powerlifting, you are in the process of trying to combine many training methods to develop many different abilities.
Back to Simplicity
Can structure exist without rules? If you have a penchant for a more Apollonian protocol, you would answer with a passionate “no.”
Under the Bar: Diet and Training Update
I’ve been asked several times to document the template I used for my last strength phase of training.
Deload to Reload
I’ve wanted to write this article for awhile and there have been several questions on the Q/A that touched on this subject. For those not familiar with the term “deload” by basic definition of it is this: to take a break from extreme training.
The Individualization of Team Training
In many instances team weight training consists of athletes of varying levels of strength preparedness- all performing the same training parameters.
