The Implementation of Tri-Phasic Periodization for Strength and Speed Gains
Learn how tri-phasic periodization can boost athletic performance through unique training blocks and exercise selection.
12-Week Omni-Contraction Program for Powerlifters
Use the omni-contraction method and the different contractions (concentric, eccentric, and isometric) to improve your powerlifting total.
Sub-Maximal Training, Maximal Results: A 6 Week Beginner / Intermediate ...
This is a basic six-week training cycle for an intermediate or beginner lifter who has reached a plateau in their training. Beginner/intermediate, in this case, refers to someone who has been lifting and following a training routine for 6-12 months. For this article, “squat” refers to the barbell back squat. This is not a […]
Simple & Effective: Linear Periodization for Powerlifting
Linear Periodization isn't "sexy" or cool, but more complicated isn't always better. Here's Dave Tate's explanation from his classic article, "The Periodization Bible:" "The Western or linear method of periodization is the most practiced yet most misunderstood form of periodization used by lifters and coaches today. I was first introduced to the Western method from […]
The Integration of Unilateral and Bilateral Movements to Assist in Stren...
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.
10-Week Program Jumpstart—Old to Athlete
This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who’s boss.
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 3×3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
A Beginner's Guide to Programming Conjugate for Strongman
Interested in creating your own strongman conjugate program? I consulted with the experts and wrote a guide to give you all the information you need to set yourself up for strength gains in your lifts — where it matters.
6-Week Cycle for the Powerlifter in Limbo Land
Sometimes life gets busy and it cuts into your training time. However, that doesn’t mean you still can’t get a good workout in and make progress.
Glute Training for Meatheads
Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.
12-Week Powerlifting/Strongman Hybrid Program
How are strongman and powerlifting related and how do you combine the two in a program? This is something Dave Tate wanted me to write, so here it is.
The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw
Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses.
Resistance Training for Youth Lacrosse Athletes
I introduced my daughter to resistance training a couple of years ago. This August, we ramped up the training with two weekly sessions and speed training. This article details some excerpts from the resistance training portion of our program.
5 Weeks to Goblet Squat Dominance
Think goblet squats are wimpy exercises? Follow this program for five weeks, and you’ll change your mind. You’ll likely improve your squat mechanics, too.
Training for Strongman in a Commercial Gym
Most strongman competitors I work with don’t have a strongman gym nearby — but they do have a commercial gym. This 4-week program will help just about anyone in that all-too-common situation.
Alwyn Cosgrove's 4-Week Program for Busy Times
We get that training is a top priority for most of our readers, but we also understand that life is messy and complicated. School and/or work can get in the way of training. It’s not realistic for training to come first all the time, which is why this realistic program was made.
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
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.
How Muscle Adapts to Lifting: Across Scales
Understanding how muscles work at even the smallest scale can help you make bigger and better gains during your training sessions at the gym.
A Brand New Start: Advice for Taking Over A Program
Your actions from Day One will determine the success of your program and athletes. Know your philosophy and have a plan for executing it.
Everything You Didn't Know About Surviving Smolov
This program is known for two things: absurd increases in competition lifts, and destroying lifters’ bodies. Use these tips to make sure you fall in the first group.
The 12-Week Training Program I Wrote with Jim Wendler
The lessons I have learned from Jim power this program for pure strength progression over time.
Summer Training for Football (with 8-Week Program)
Like no other sport in America, football relies on a productive off-season to dominate in the fall.
Weight Training for Runners
Follow these weightlifting programs to increase your speed and endurance.
Training Program for Building Slow Fibers
Pavel Tsatsouline gave slow fibers one more article — this time with a program.
Pull/Push/Squat Loading Matrix
NEO: “What is the Matrix?” TRINITY: “The answer is out there, Neo, and it’s looking for you if you want it to.”
Off-Season Program Design for Strongman
Looking to get the most out of your time between competitions? This program provides guidance on how to lay out your strongman training.
Strongman Routines to Win You A Pro Card
Which of these three progress-sapping categories do you fall in?
Training for Novice Strongman
The newest elitefts columnist breaks down how to get started in strongman.
Training Complexes to Shatter Plateaus
Post-Activation Potentiation will add some spring to your static strength, produce new slabs of muscle, and develop a powerful physique.
Bulking for the Drug-Free Lifter
It' s not about the amount of sets and reps you do, it' s about how much effort you put into each set.
Kentucky Strong: Add 100 Pounds to Your Pull
Chase provides you a 24 week deadlift program to add 100 pounds to your pull.
A Lion in Iron: Time, It is All You Have (Part 3)
One day gives you 24 hours to get closer to your goal.
Coach G: What is your Philosophy, Part 2
Coach G returns to talk about the building blocks of strength and conditioning.
I'm Too Young to Be This Damn Old: Baby Steps
He’s back…and he’s getting ready to take the platform!
Maximizing Supercompensation for Maximal Hypertrophy
Get a grip on your addiction. You’ll love the result.
Pressing through Back Woes
Vincent Dizenzo offers advice on how to modify your training so that you can still work on bench press, even with a back injury.
Chaos Method Training
Up until the last few months, my template has been the same. It was coined the “Chaos Method.”
The Genius is Not in the Program
You don’t need to be a cheerleader, but your interest had best be served by serving the athlete.
Why Monster Trucks Shouldn't Be Driven in the Express Lane
An exercise or training program’s success or failure is rooted in the execution of its work.
Learn How to Caslow Your Own Powerlifting Program
A quick setup description of how I plan training is generally built on five movements at each workout.
S4 Training - Five Week Peak Phase
They are all now in a transition phase until after the first of the year.
Get a Stronger Grip
If anyone uses this and successfully closes a goal gripper, please take a video of it and send it to me.
Weekender’s Small-Time PR with Big-Time Learnings
The week leading up to the meet was great. Lots of rest and ice.
