Ebook Elitefts Ptw42

POWERLIFTING  STRONGMAN  BODYBUILDING  NUTRITION  SPORTS TRAINING
LIVE. LEARN. PASS ON
PROGRAMS
THAT WORK DECEMBER 2014 FOURTH EDITION BOOK 2
L DRIVE UP YOUR
RUTA TOTAL IN
B WER ULL,
POWERLIFTING
PODE V ELO P A POW
YOU
E
R
R FUL D
BE NCH
E A
BA
DL
FL AW
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IF T P
-B
S,
E NDIN
G
WRESTLING, SOFTBALL, FOOTBALL,
THROWING, CROSSFIT, ICE HOCKEY
COME WITH PAGE 74

O V E R A R D
PW TS
P LODE U IN G SQUA
E X RE A K
E C ORD-B
R
BUILD MAXIMUM
LEAN MUSCLE MASS
BEN HARTMAN ON ARM SPECIALIZATION
ALWYN COSGROVE’S 12-WEEK FAT LOSS
AMIT SAPIR’S MASS BUILDING TRAINING
PAGE 34
ACHIEVE SPORTS
MASTERY
FOOTBALL | HIGHLAND GAMES | OLYMPIC LIFTING
WRESTLING | STRONGMAN | ULTRA-MARATHON
LIFT TO MAKE
FIGURE COMPETITION | THROWING | BASKETBALL
A DIFFERENCE
ALL PROCEEDS OF THESE BOOKS BENEFITS
MAKE-A-WISH FOUNDATION OHIO, KENTUCKY, INDIANA
When your baby is diagnosed with cancer – life changes. Suddenly you are confronted with
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a very real way. This is a rambling way of getting to my main point — how in the world do I
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makes a life.”
— Arthur Ashe
1 The Weekender by Dave Kirschen 6
2 Fourteen-week Training Program for NAS Strongman Nationals
by Chase Karnes 9
3 Prioritization Cycle for the Off-Season Bodybuilder
by Ben Hartman 13
4 Four-day General Athletic Training by Matt Foley 16
5 Grip Training by Eric Maroscher 20
6 Off-Season Basketball by Skyler Farley 26
7 Strength and Explosiveness in Six Weeks
by Marshall Johnson 32
Making Wishes 35
8 Basic Hypertrophy Training by Amit Sapir 36
9 Eight-week Olympic Weightlifting Cycle by Greg Everett 38
10 Beast Training College Football Preparation by Erik Eggers 43
11 Twelve-week Fat Loss Training by Alwyn Cosgrove 54
12 Knee Integrity: Building Better Knees by JL Holdsworth 64
13 Common Training Mistakes of Aspiring Female Competitors by
Alexander Cortez 67
14 Foundational Training by Mike Kozak 71
15 Creating a More Powerful You by Josh Bryant 75
16 Equipped Bench Circa-Max Phase by Vincent Dizenzo 84
Making Wishes 87
17 Off-Season Strength Program for Wrestling by Jerry Handley 88
18 Off-Season Speed and Agility for Football by
Nick Aloi and Mike Inman 96
19 The Stim-Method for Track and Field Athletes by Willie Danzer 98
20 The Knowledge Behind Programs that Work by James Smith 110
21 Shoulder-Blaster Program by Julia Ladewski 123
22 Perfecting Your Bench Work by Scott Yard 126
23 Strength Training Program for Ultra-Marathoners by Bill Allars 130
24 Advanced Powerlifting Training by Bryan Mann 135
25 Strongman Training for Old Dudes by Mark Watts 140
26 Block Periodization Program by Shane Church 144
Making Wishes 146

27 Summer Football Training by Ron McKeefery 147
28 Build Your Sumo and Conventional Deadlift by Casey Williams 149
29 Twelve-week Monkey Bar Progression by Sheena Leedham 152
30 How to Come Back from a Patellar Tendon Rupture
by Thomas E. Deebel 158
31 Twelve-week Peaking Template for Collegiate Throwers
by Nate Harvey 160
Making Wishes 167
32 Upgraded Movement: A Pre-Season Plan for the Football Athlete
by Brett Bartholomew 168
33 In-Season Squat Progression for a Traveling Football Team
by Ted Perlak 171
34 The Nerd Off-Season Program by Dan Fosselman 175
35 Contrarian Approach to Off-Season Highland Games Training

by Mark Valenti and Erin R. Stewart 180
36 The Tactical Preparedness Workout by Chris Smith 190
37 Six-week Weightlifter’s Program by Hank McDonald 196
38 Powerlifting Program by John Patrick 200
39 M2 Deadlift Program by Brian Schwab 202
The Weekender
Dave Kirschen
M
aintaining a powerlifting career for the long If you decide to have a couple of days in-between
haul is not easy. The training is physically and training sessions, it really doesn’t matter which
mentally demanding, the time commitment session you perform first. If training on consecutive
is significant, and injuries are a real and constant days, keep the bench session first so your shoulders
threat. To top it all off, there is little, if any financial aren’t already smoked from holding the squat bar.
reward for the vast majority of the athletes.
Of course, you’re probably wondering if it’s possible
While some lifters are willing to prioritize their to make progress training so little, and I can say from
training over all else, this is simply not a reality for experience that it is. You probably won’t progress at
the majority, myself included. While most lifters excel the same rate you would training 3-4 times per week,
with somewhere between 3-5 training sessions per but if time is scarce, it’s much better to program 2
week, outside commitments like work and family days and make them all, then it is to miss workouts
that will make it difficult to maintain that pace year and constantly have to re-adjust.
in and year out. Sometimes, when life throws you
The Weekender isn’t so much a program geared for
a curveball, the easiest thing to do is give yourself a
week or two off, take care of your priorities, and getprogress as it is a way to exercise damage control
back to the grind whenever you can. when life throws a curveball or two your way.
And for you veterans out there that are always beat
Other times, the distraction will take much longer up, you might even find that you progress faster
to address, requiring you to put your training on the on The Weekender because you’re still training
back-burner for months, if not years. consistently, but beating yourself up less.
The weekender is a program I’ve used during Since this is a conjugate program, you can use any
stretches of my life where I couldn’t devote a max effort movements you want. If you want to use
ton of time to my training, but I still wanted to this program to prepare for a meet, I would schedule
stay consistent. It’s a two day a week, conjugate 16 weeks of training, and wave the contest lifts from
periodization-based powerlifting program. I call it 85% to 95 % for the first 3 months, deload in week
the weekender program because while not optimal, 4 of the final month, then compete in what would be
you could conceivably get all or your main lifting week 5.
done over the course of a weekend, then have the
rest of the week free to care of business.
7 The Weekender
elitelifts.
Volume 2 7 Dave Kirschen
If not competing, repeat the previous 12 weeks, speed or max-effort days.

trying to beat your previous bests in each of the max Week 1
effort movements. Keep your competition squat/ Day 1 – Max effort floor press – 3 rep max
bench/DL numbers the same until you are able to Day 2 - Max effort Box squat – 3 rep max
enter a meet and establish new prs on the contest
platform. Week 2
Day 1 - Max effort board press – 3 rep max
The assistance exercises are up to you. For your Day 2 - Max effort pin pull - 3 rep max
squat/DL sessions, the typical movements are back
extensions, glute-ham raises, straight leg deadlifts,
Week 3
cable pullthroughs, and abs
Day 1 - Speed bench 8 x 2 @ 45%
Day 2 - Speed squat (box) 8 x 2 @ 45%
For upper body, plenty of heavy rows, close grip
bench, dumbbell bench, pulldowns and triceps
extensions. Week 4
For ideas on more assistance movements, check out Day 1 – competition style bench – 85% x 1
the elitefts.net Exercise index which goes into way Day 2 competition style squat and deadlift – 85% x 1
greater depth than I can here.
Week 5
Day 1 – Max effort floor press – 1 rep max
Week 1
Day 2 - Max effort Box squat – 1 rep max
Day 1 – Max effort bench (special exercise)
Day 2 - Max effort squat (special exercise)
Week 6
Day 1 - Max effort board press – 1 rep max
Week 2
Day 2 - Max effort pin pull - 1 rep max
Day 1 - Max effort bench (special exercise)
Day 2 - Max effort deadlift (special exercise)
Week 7
Week 3
Day 1 - Speed bench (45%-55%)
Day 2 - Speed squat (45% - 55%)
Week 8
Day 1 – competition style bench – 90% x 1
Week 4
Day 2 competition style squat and deadlift – 90% x 1
Day 1 – competition style bench – 85% - 95%
Day 2 competition style squat/DL – 85% - 95%
Week 9
Then repeat, switching out the max effort exercises. Day 1 – Max effort floor press – 1 rep max (try to
Leave your contest lift percentages alone until you beat previous month’s pr).
establish new prs at a meet. Day 2 - Max effort Box squat – 1 rep max (try to beat
previous month’s pr)
The following is a sample program so you can see
how it all works The max effort exercises can be Week 10
changed to any squat, goodmorning or deadlift Day 1 - Max effort board press – 1 rep max (try to
variation you want, based on what your needs are beat previous month’s pr)
and what tools are available to you. You may also use Day 2 - Max effort pin pull - 1 rep max (try to beat
whatever accommodating resistance you like on the previous month’s pr)
8 The Weekender
elitelifts.
Volume 2 8 Dave Kirschen
Week 11
Week 12
Day 1 – competition style bench – 95% x 1
Day 2 competition style squat and deadlift – 95% x 1
As with any program, any extra or feeder workouts

you can fit in will be a huge plus. But this could be
as simple as a few band goodmornings or triceps
extensions a few times per week. If you have gym
access during the rest of the week, great. But if
not, you’ll still be able to either make progress, or
maintain as much as possible until you can get back
to your original schedule.
I should note once again, that the Weekender is by
no means an optimal program for most lifters due to
the low training frequency, but sometimes the best
program is the one that you can fit in your schedule
consistently.
So if you are at a place in your life/career where you
are unable to devote as much time as you’d like to
your training, give The Weekender a run. It might
just be the difference between training and not.
Dave Kirschen has been powerlifting competitively since 1998

and has since reached totals of 1901 in the 181-pound class and
1925 in the 198-pound class. He trains at Eastside Barbell Club
in Palisades Park, New Jersey, and currently manages a fitness
center in New York City. A lifelong fitness professional, he holds
a degree in physical education from SUNY Cortland and lives in
New Jersey with his wife Liz.
Fourteen-week
Training Program for NAS Strongman
Nationals Chase Karnes
B
elow is my program for the 2014 North This program was designed with my strengths and
American Strongman Nationals where I’ll be weaknesses in mind. These are factors I considered
competing in the Middleweight 200 pound for each event when programming for this
class. The program is broken down into two 6 weeks competition:
training phases with a deload week after the first
6 weeks and an off week after the second 6 weeks. • Pressing is one of my strongest events. The
This makes for a 14 week long program. weights are all submaximal for me. On this event I’ll
need to get through the first two implements as fast
The events for 2014 NAS Strongman Nationals as possible and then hit as many reps as possible on
are: the dumbbell. More than likely I’ll run out of time
before I run out of reps. The goal here is to work on
Day 1:
increasing my strength endurance on the dumbbell
Press Medley – 225# Keg, 275# Axle, 150# without beating my shoulder to death. I’ll also work
Circus Dumbbell. 1 rep on Keg, 1 rep on Axle, then on efficient viper technique of the keg and efficient
max reps on Circus DB. 1 minute time limit. Most axle clean and press technique.
reps win. • The name of the game for yoke is speed. The
Yoke – 700# - 60 ft. with a 60 second time limit. weight is very doable for me, I just need to focus
Fastest time wins. on foot speed and perfecting my technique. I’ll be
Carry Medley – 275# Keg for 60 ft., 275# Farmers working on some speed (dynamic effort) days along
for 40 ft., 300# Duck Walk for 20 ft. 75 second time with some heavier (max effort) days hitting 90-
limit. Fastest time wins. 101% of competition weight.
Car Deadlift – Toyota Camry. Most reps in 1 minute • For the carry medley conditioning will be a
wins. big factor. Grip strength is also going to be a factor
on the farmers and duck walk implements. Speed is
Day 2: also key here and transitions between implements
must be fast and smooth.
Giant Wheel Barrow Push – Push a 1650#
• The car deadlift is typically very heavy at
Wheelbarrow 60 ft. with a 60s time limit. Fastest
nationals. The goal here is to peak deadlift strength
time wins.
while also pushing the squat and car deadlift
Keg Carry & Load Over Bar – Carry a 225#, 250# implement.
and 275# Keg 10 ft. each and load each over a 54 • Giant wheelbarrow push will come down to
inch bar. foot speed and grip strength. Since I don’t have this
Fourteen Week 10 Chase Karnes
implement I’ll let my foot speed work from farmers B1. Bench Press – 65% of training max for 3 sets of
and yoke carry me here along with adding some 5-10
direct support grip work. B2. Machine Row – 5 sets of 10-15
• On the keg carry and load it’ll come down C1. Support Grip Work
to the fastest time. The weights are very doable C2. Hanging Leg Raises – 3 sets of 12-15
and the height isn’t a problem to load to. The focus
here will be moving as fast as possible with smooth Wednesday:
transitions and no wasted steps. A. Deadlift -
• NOTE: During phase #2 I was asked to compete Week 1: Work up to a training 5RM
in England in a u90kg strongman competition put Week 3: Work up to a training 3RM
on by the Strongman Champions League. The events Week 5: Work up to a training 1RM
were similar to Nationals with the exception of a B. Car Deadlift
max log press and a squat for reps event. Because of Week 1: Work up to a heavy set of 5
this I did program log in and hit more rep work on Week 3: Work up to a heavy set of 5
the back squat. The goal for the log was to peak in Week 5: Work up to a heavy set of 5
strength, but I needed to keep the axle in my hands C. Rollouts – 80-100 total reps
some. In order to accomplish this I programmed a
peaking phase based on my estimated 1RM on log Thursday:
and just ran those percentages alternating the log Keg/Duck Walk Medley – Carry each implement 50
and axle each week. ft.
Week 1: 250#/265# x 2
The training split is 14 days total rotating the entireWeek 3: 250#/300# x 2
6 weeks. In regards to gym lifts Weeks 1, 3, 5 are Week 5: 275#/300# x 2
the same and weeks 2, 4, 6 are the same in terms
of exercise performed, but other variables change.
Week B. (Weeks 2, 4, 6)
Event days rotate on the same schedule.
Saturday:
Phase 1:
A. Keg Clean & Press – Work up to 230# for:
Week 2: 3x1
Week A. (Weeks 1, 3, 5) Week 4: 4x1
Saturday: Week 6: 5x1
A. Axle Clean & Press – 5/3/1 B. Circus DB Clean & Press – Work up to % of training
B. Keg Carry/Farmer Walk/Duck Walk Medley – max for max reps:
Competition Distances Week 2: 85% x As many as possible
Week 1: 250#/255#/265# x 2 Week 4: 90% x As many as possible
Week 3: 275#/275#/300# x 2 Week 6: 95% x As many as possible
Week 5: 275#/295#/335# x 2 C. Yoke Walk – Competition distance - Work up to:
C. Speed Farmers Walk – Half competition distance. Week 2: 630#
Percentages based off competition weight. Week 4: 700#
Week 1: 65% x 5 runs w/1m rest Week 6: 730#
Week 3: 70% x 5 runs w/1m rest D. Keg Carry & Load Over Bar
Week 5: 75% x 5 runs w/1m rest 230#/250# x 1, 230#/250#/275# x 1
Monday: Monday:
A. Strict Overhead – 5/3/1, followed by a training A. Bench Press – 5/3/1
5RM, 3RM and 1RM on their respective weeks. B1. 1-Arm DB Strict Overhead Press – 3 sets of 8-12
B2. Chin Ups – 4 sets of 8-12 Week 1: 3x1

C1. Support Grip Work Week 3: 4x1
C2. Hanging Leg Raises – 3 sets of 12-15 Week 5: 5x1
B. Circus DB Clean & Press –
Wednesday: Work up to % of training max (increased every 3
A. Back Squat – 5/3/1 week wave) for max reps:
B. Safety Squat Bar Squat – 3 sets of 5-10 Week 1: 85% x As many as possible
C. Rollouts – 80-100 total reps Week 3: 95% x As many as possible
Week 5: 90% x As many as possible
Thursday: C1. Incline Bench – 5/3/1
A. Keg Carry & Load Over Bar C1. 1-Arm DB Row – 3 sets of 20
230#/250# x 1, 230#/250#/275# x 1 D1. Support Grip Work
D2. Hanging Leg Raises – 3 sets of 12-15
Deload Week 7
Wednesday:
A. Deadlift – Percentages based off estimated 1RM
Phase 2:
Week 1: 80%x3, 75% 3 sets of 3
Week 3: 85%x3, 80%x3
Week A. (Weeks 1, 3, 5) Week 5: 90%x3, 85%x3
Saturday: B. Back Squat – 5/3/1
A. Log Clean & Press - Percentage based off of C1. Rollouts – 80-100 total reps
estimated 1RM C2. GHRs – 3 sets of 10
Week 1: 80%x1, 70% 3 sets of 8
Week 3: 85%x1, 75% 3 sets of 8 Thursday:
Week 5: 90%x1, 85% 3 sets of 3 Keg/Duck Walk Medley - Carry each implement 50
B. Keg Carry/Farmer Walk/Duck Walk Medley - ft.
Competition Distances Week 1, 3, 5: 250#/300# x 2
Week 1: 250#/255#/265# x 2
Week 3: 275#/275#/300# x 2 Week B. (Weeks 2, 4, 6)
Week 5: 250#/255#/265# x 1, 275#/275#/300# x
Saturday:
1
A. Axle Clean & Press Percentage based off of
C. Speed Farmers Walk - Half competition distance.
estimated LOG 1RM
Percentages based off competition weight.
Week 2: 83%x1, 73% 3 sets of 8
Week 1: 65% x 5 runs w/1m rest
Week 4: 88%x1, 80% 3 sets of 5
Week 6: 93%x1, 90% 2 sets of 2
B. Yoke Walk – Competition Distance – Work up to
710 weeks 2, 4, 6.
Sunday: C. Keg Carry & Load Over Bar – Competition distance
Prowler Sprints – 45 seconds work : 90 second rest and height.
Week 1: 4 rounds 230#/250#/275# x 2 runs
Week 3: 5 rounds
Sunday:
Week 5: 6 rounds
Prowler Sprints –
Week 2: 4 rounds
Monday: Week 4: 5 rounds
A. Keg Clean & Press - Work up to 230# for: Week 6: 6 rounds
Monday: rep number without hitting failure or without a

A. Keg Clean & Press - Work up to 230# for: major loss of form. Typically leaving some “in the
Week 2: 3x1 tank”.
Week 4: 4x1
Week 6: 5x1 Chase Karnes is a personal trainer/strength coach located in
Paducah, Kentucky. He holds a bachelor’s of science degree in
B. Circus DB Clean & Press - Work up to % of training
exercise science along with his CSCS and NSCA-CPT credentials.
max (increased every 3 week wave) for max reps: Chase is also a national level Strongman competitor with a
Week 2: 90% x As many as possible second place finish at the NAS Strongman Nationals in 2012. He
Week 4: 85% x As many as possible can be reached through his website at www.chasekarnes.com.
Week 6: 95% x As many as possible
C1. Strict Overhead Press – 5/3/1
C2. Chin Ups – 3 sets of 10
D1. Support Grip Work
D2. Hanging Leg Raises – 3 sets of 12-15
Wednesday:
A. Deadlift Percentages based off estimated 1RM
Week 2: 83%x3, 75% 3 sets of 3
Week 4: 88%x3, 80%x3
Week 6: 70%x3
B. Car Deadlift
Week 2: Work up to a heavy set of 5-10
C1. Rollouts – 80-100 total reps
C2. GHRs – 3 sets of 10
Thursday:
A. Speed Yoke - Half competition distance.
Percentages based off competition weight.
B. Keg Carry & Load Over Bar
230#/250#/275# x 2
Off Week 7
*Exercise with pairings are done as alternating sets

(Example: A1. And A2.). A set of A1. Is performed
followed by a short rest. Then A2. is performed
followed by a short rest. This is repeated until all
sets/reps are completed.
* Training rep max (Work up to a training 5RM for
example) is a heavy set of the respective prescribed
Prioritization Cycle for the
Off-Season Bodybuilder
Ben Hartman
C
ompetitions are won in the offseason. Sure, - Barbell Curl….4 x 6
contest prep obviously plays a major role in - Hammer Curl….3 x 10
achieving that shredded, polished look on - Pressdown….ramping sets of 8, finish with
stage, but real champions are built in the offseason. a drop set
I sometimes like to approach my offseason training - Overhead DB Extension….4 x 10
by focusing on periods of priority training for weak - Overhead Rope Extension….3 x 12
body parts. By cycling these periods in and out in 4 - Wrist Curl….3 x 20
week increments an athlete can make measurable, - Reverse Curl….3 x 10
noticeable gains as well as prevent overuse injuries
from training a body part too often, for too long. Over W - off
the course of each block, progression is the name of
the game. Strive for more weight or reps and better Th - Chest (2), Back (2), Shoulders (2)
execution on each successive workout. - Incline DB Press….1-2 warm-ups; 4 x 8
- Machine Flat Press….3 x 10
4 week: Arm prioritization - Neutral Pulldown….1-2 warm-ups; 4 x 8
- Seated Machine Row….3 x 10
M - Quads (3), Hams (2), Calves (1) - Machine Lateral….3 x 15
- Squat….ramping sets of 6 (6 @ 135, 185, - Reverse Pec Deck….3 x 15
225, 275, etc.) until a top set of less than 6
reps F - off
- Hack Squat….1-2 warm-ups; 3 x 10
- Leg Extension….3 x 20 S - Biceps (3), Triceps (3), Forearms (2)
- RDL….ramping sets of 8 - Cable Curl….ramping sets of 8, finish with
- Seated Leg Curl….3 x 10 a drop set
- Donkey Calf….1-2 warm-ups, 3 x 10 - Incline DB Curl….4 x 8
- Rope Curl….5 x 20 (BFR – blood flow
T - Biceps (3), Triceps (3), Forearms (2) restriction)
- Machine Curl….ramping sets of 8, finish - Rope Pressdown….ramping sets of 8,
with a drop set finish with a drop set
Prioritization Cycle 14 Ben Hartman
- Dips….4 x 8 - Barbell Row….4 x 8

- Overhead EZ Extension….5 x 20 (BFR – - Reverse-grip Pulldown….3 x 10
blood flow restriction) - Machine Lateral….3 x 15
- Standing DB Wrist Curl….3 x 10 - Reverse Pec Deck….3 x 15
- Wrist Roller…3 sets, up and down both
ways Su - off
Su - off 4 week: Leg prioritization
4 week: Chest prioritization M - Quads (3), Hams (2), Calves (1)

- Squat….ramping sets of 6
M - Chest (3), Biceps (3) - Hack Squat….1-2 warm-ups; 3 x 10, finish
- Incline Barbell Press….ramping sets of 6, with a drop set
finish with a drop set - Leg Extension….3 x 20, finish with a
- Flat Machine Press (banded)….4 x 8 drop set
- Incline DB Fly….3 x 10 - RDL….ramping sets of 8
- Machine Curl….ramping sets of 8 - Seated Leg Curl….3 x 10, finish with a
- Barbell Curl….3 x 6 drop set
- Rope Curl….3 x 10 - Donkey Calf….1-2 warm-ups, 3 x 10,
finish with a drop set
T - Quads (3), Hams (2), Calves (1)
- Squat….ramping sets of 6 T - Back (3), Biceps (3)
- Hack Squat….1-2 warm-ups; 3 x 10 - Weighted Chin-ups….1-2 warm-ups, 3 x 8
- Leg Extension….3 x 20 - DB Row….4 x 10
- RDL….ramping sets of 8 - Cable Row (neutral)….3 x 15
- Seated Leg Curl….3 x 10 - Machine Curl….3 x 10
- Donkey Calf….1-2 warm-ups, 3 x 10 - Barbell Curl….3 x 8
- Rope Curl….3 x 12
W - off
W - off
Th - Chest (3), Triceps (2)
- Flat DB Press (banded)….ramping Th - Quads (3), Hams (2), Calves (1)
sets of 8 - Seated Leg Curl….1-2 warm-ups; 3 x 10,
- Incline Machine Press….4 x 10, finish with finish with a drop set
a drop set - Leg Press (banded)….ramping sets of 10,
- Pec Deck….3 x 20 finish with a drop set
- Machine Dips….4 x 10 - Machine Squat….3 x 15
- Pressdown….3 x 15 - Leg Extension….5 x 20 (BFR – blood flow
restriction)
- Lying Leg Curl….5 x 20 (BFR – blood flow
F - off
restriction)
- Donkey Calf….1-2 warm-ups, 5 x 10
S - Back (3), Shoulders (2)
- Pull-ups….50 reps (as many sets as it
takes)
Prioritization Cycle 15 Ben Hartman
F - off
S - Chest (3), Shoulders (2), Triceps (2)

- Bench Press….1-2 warm-ups, 4 x 6
- Incline DB Press….1-2 warm-ups, 3 x 10
- Cable Fly….3 x 15
- Machine Lateral….3 x 15
- Reverse Pec Deck….3 x 15
- Pressdown….4 x 15
- Overhead Rope Extension….3 x 10
Su – off
CEO of Morphogen Nutrition, Ben’s knowledge of training and

nutrition is bolstered by practical experience as both a three-
sport strength athlete and as a contest prep consultant for
numerous successful competitors. He has a Bachelors degree in
exercise physiology, a Masters degree in nutrition and dietetics,
and a CSCS through the NSCA.
4-day General
Athletic Training Matt Foley
Summer 4 day general condition phase part 1 of 3

exercise sets/reps incline close grip 3xamap
1 leg split squat leg up 3x10 bench
bent press 3x10 rev. curl 3xamap
squat 14/10/6/2/2/6/10/14
broad jumps 8x5 pull-ups 3x10
1 arm db press stand- 3x10 shoulder box 3x6
ing deadlift 14/10/6/2/2/6/10/14
face pulls 3x10 lateral band holds 8x20sec.
good mornings 3x10 step-ups 3x10
skulls 3xamap split squat jumps 3x10
close grip strap PU 3xamap
incline db press 3x10 hammer curl 3xamap
bent over row 3x10
bench 14/10/6/2/2/6/10/14
plyo push up 8x5
tate press 3x8
straight bar curl 3x8
rev. lunge 3x10
db row 3x10
standing band crunch 5x20

clean 6x5
hang power snatch 6x5
dollie wipes 6x20
Four Day General 17 Matt Foley
Summer 4 day accumulation phase
exercise s e t s / weights sets/reps weights s e t s / weights

reps reps
pitch fork 3x15 3x15 3x15
dollie leg curl 3x15 3x15 3x15
squat 70%x6x5 65%x2,72.5%x- 50%x5,60%x-
2,77.5%x4x5 3,70%x-
2,75%x-
1,80%x-
1,85%xamap
vert. jump 6x5 6x5 6x5
1leg bent knee dead 3x10 3x10 3x8
shrugs 3x15 3x15 3x15
bench 70%x6x5 65%x2,72.5%x- 50%x5,60%x-

2,77.5%x4x5 3,70%x-
2,75%x-
1,80%x-
1,85%xamap
dollie wipes 6x20
incline football press 3x8 3x8 3x8
inverted row 3xamap 3xamap 3xamap
rev. skulls 3xamap 3xamap 3xamap
strap bicep curls 3xamap 3xamap 3xamap
clean and jerk 10x2 8x3 10x1

1 leg band calves 5x20
hang power snatch w/squat 6x2 5x2 4x3
band pull through 6x10
suitcase lunge 3x10 3x10 3x10
med. Grip chin-ups 3x10 3x10 3x10
dead lift 70%x6x5 65%x2,72.5%x- 50%x5,60%x-

2,77.5%x4x5 3,70%x-
2,75%x-
1,80%x-
1,85%xamap
bridge 1min 1.30min 2min
db overhead press 70%x6x5 65%x2,72.5%x- 50%x5,60%x-

2,77.5%x4x5 3,70%x-
2,75%x-
1,80%x-
1,85%xamap
rev. grip row 3x8 3x8 3x8
front squat 3x8 3x8 3x8
tricep kickbacks 3xamap 3xamap 3xamap
Summer 4 day peaking 3 of 3
exercise s e t s / weights sets/reps weights sets/reps weights

reps
squat 75%x7x3 70%x1,77.5%x- 50%x5,60%x-
1,82.5%x5x3 3,70%x2,75x-
1,80x1,85x-
1,90xamap
broad jump 5x6 5x6 5x6
split squat leg up 5x10 5x8 5x6
1/2kneel chop/press 5x10 5x15 5x10
good mornings 5x8 5x8 5x8
db high pull 5x8 5x8 5x8
bench 75%x7x3 70%x1,77.5%x- 50%x5,60%x-

1,82.5%x5x3 3,70%x2,75x-
1,80x1,85x-
1,90xamap
dollie roll out 7x15 7x15 7x15
bentover row 5x10 5x8 5x6
incline fly 5x10 5x8 5x6
close grip bench 5x8 5x8 5x8
hammer curl 5x8 5x8 5x8
clean/4 front squat/4 5x 6x 7x

press/4 overhead squat/4
1 leg squat 5x5 4x5 3x8
jm press 5x10 4x10 3x15
db swing/4 snatch/4 5x 6x 7x
1leg dead/4 push up-
pull/4
dead lift 75%x7x3 70%x1,77.5%x- 50%x5,60%x-

1,82.5%x5x3 3,70%x2,75x-
1,80x1,85x-
1,90xamap
alt. strap knee tucks 7x20
db overhead press 75%x7x3 70%x1,77.5%x- 50%x5,60%x-
1,82.5%x5x3 3,70%x2,75x-
1,80x1,85x-
1,90xamap
crossover step-up 5x10 5x10 5x10
db row 5x10 5x8 5x6
strap push-up 5x10 5xamap 5xamap
Grip Training
Eric Maroscher
T
his is a program that I have personally used, ancillary parts of grip are all hit when performing
developed and tweaked throughout my over some hypertrophy aspects to grip development, thus
two-decades long competitive powerlifting in addition to a vastly enhanced physical grip, the
career and over some 30 years of weight training forearms will also develop muscular development.
in general. I have seen loads of programs come
and go, some that work well, some that result in no A few points to cover prior to getting into sets and
substantial benefit. reps and such… In my experience, grip strength is not
a max effort, speed work thing, nor is it an equipped
This program can be injected into your larger vs RAW thing, and finally, in my opinion, grip is not a
training program as its focus is two-fold. First, it percentages thing. Grip is a slow and steady, month
works to increase your grip strength. We all know building on month, year building upon year process.
that getting the deadlift locked out is useless if you Grip is also, again based on my experience, a higher
cannot hold the weight at the top long enough for rep type of animal vs say a deadlift or squat. The
the down command. Further, grip, a strong grip is reason being, much like say calves or your abs, you
essential in so many aspects of powerlifting and use your hands and indirectly your forearms on a
overall strength development. Be it gripping the bar daily basis. Every time you load a 45LB plate onto
on a 600-700LB bench press, hefting strong man a barbell, every time you lift a dumbbell, every time
kegs, deadlifting, Farmers’ Walk, etc., a strong grip is you lift off for someone or wrap their knees tight,
where it all begins as the barbell, the dumbbell, the you are working your grip. You will really notice how
implement is being held in the hands and the tighter much griping you do when you shake hands with a
you can lock a vice like grip onto that apparatus, the non-powerlifter. Their hands are free of callouses
more you can ultimately control the trajectory of that you have built up over time by grabbing some
that implement. The second focus of this program type of weight or barbell or lifting implement or
is the actual development of the forearm itself. The something heavy repeatedly. You will also note
Grip Training 21 Eric Maroscher
how, and I will use the word “pillow-like,” their hand to this as time and consistency are the keys to
feels. So although you might not be doing anything improved grip work. Think of it like a clean diet. It
specifically for your grip strength, truly, if you are is not something that you do over a 6 week cycle, but
serious about your weight training, powerlifting, something you always chip away at and then after
strongman, you truly are working your grip, albeit time, referring to the clean diet, you are now a solid
unintentionally and not to fullest, but you are and as a rock 242 vs a sloppy-fast-food-ball-fat 275-er.
have developed grip strength up to a degree.
Typically this program is a lot of volume for a very
This program will ultimately work in your advantage few movements but a lot of that movement as we
for any movement you do that requires your hands, are trying to exhaust the grip, wear it out if you will,
forearms, fingers to be strong. as your grip is like your calves, it has tremendous
endurance and excessive reps at a good amount of
There are two types of times that I use this program, weight is what it takes to actually push this area to
one being after a bench or back training day, or on get stronger. Just like sprints can build some cardio,
“scraps” day. Scraps day being a day for those all long distance running (ick) can build tremendous
to left out movements by so many powerlifters who cardio. The muscles involved in your grip works all
are focused on the big three but sometimes forget the time so it takes a lot to work it, as does the grip,
the supplemental movements. Thus scraps in my but obviously not to that degree.
vernacular can include non-big three movements
such as, grip work, calves, abs, GPP, as well as By all means, experiment with this program, keeping
stretching/flexibility/mobility, foam rolling and the what works for you and dumping what does not.
like. On scraps day, there are none of the traditional
movements, but these ancillary movements. The Program:
Training grip after bench press and back is on As I mentioned earlier, grip work follows a bench
purpose as quite frankly, if you train your grip first or deadlift training day….or is incorporated into a
(really train it, not just touch and go) you wouldn’t scrap day.
be able to hold onto the barbell to bench or pull. The first coupling of exercises I will explain so you
Secondly, once you are finished with either of these get the idea and the rest will be in list form for your
two (chest and/or back) you have been using a lot of convenience. I will list them in groupings and you
grip, so you are warmed up and ready to train that can choose from the list and pair them up as you
aspect of your strength. like. My typical grip work is a combination of two
movements with typically 5 sets per movement. If
Unlike my deadlift, bench or squat routine, my grip the movement is about muscle hypertrophy of the
work is not built like a training cycle, but trained forearm, I go with higher reps with a weight that
all year around. There is a frequency however and allows me to get to X amount of reps until I cannot
that is at least once time every 6 calendar days, but finish the movement. No spotters needed with the
more often than not I train my grip two out of every grip like a bench or squat so you can go until you
four training day. I can get away with this frequency drop the weigh. Also incorporated are a lot of static
because grip training will not stress your central holds and I hold for 8 seconds on virtually all of these
nervous system *unless you are working with as for me, 8 seconds is the amount of time it takes
farmers’ walk apparatus as farmers’ walk work is a to pull a grinder of a deadlift and then hold it until
completely different type of beast. the judge says down. I am not a fan of holds that
last until I cannot hold on any longer as I feel that
The following are example of my typical grip/ is just taxing your CNS and I see no point for that.
forearm work sessions. There is no magic formula Having said that, the Farmer’s Walk is an exception
and if you are training specifically for a duration grip Exercise 2 - Reverse wrist curls.
movement, practicing that is advantageous. Here is Follow the old fashioned wrist curls moment with
typically how the pairing goes with this first basic 4-5 sets of reverse wrist curls (perhaps the most
pairing as the example: neglected body part in the world of powerlifting).
Use an ez curl bar as a straight bar will not work
Exercise 1 - Old fashioned wrist curls. as well as it puts stress on your wrists. I guarantee
Although this sounds like something from a 1976 you will be able to use very limited weight for your
body building magazine, there is nothing better reps (same rep configuration as with the prior
to start a grip session with as it works the hands, movement). As your hands will need to be wider,
fingers (as you will bring the bar down to the last you will sit on the bench the same way, but put your
phalanges in your hand). wrists, forearms and elbows on your quads as you
You will do this on a bench press bench as it is a sit on the bench. With both type of wrist curls, it is
wider surface than most stand-alone benches. I not a race, so no herky-jerky momentum curls, but
personally use the elitefts deluxe bench press as it is a nice evenly paced set. Again, like the wrist curls, I
extremely wide. I lay my entire forearm, from elbow feel higher reps are called for and 25-30 is the range
to wrist on the bench as I sit on the bench long-ways. you are looking for. Unlike the burn of the forearm,
It is essential to keep your elbow and forearm on the when you hit the wall with the reverse wrist curls
bench as not to incorporate your biceps. Use a 45LB you will know it as either your forearm will cramp
barbell with or without weight on it, depending up or it will simply conk out on you.
on your strength level. The rep range for the first Following these movements, finish off with
set is high, 30-35 reps. Only a few minutes should static holds with the Rolling Thunder.
separate each set, so you will find, if you have picked
the correct weight or your strength, that you will
lose about 10 reps per set. You are going to want
to do 4-5 sets with as many reps as you can burn
through, and burn is the word as if your forearms
are not burning, the weight is too light. Again, you
should hit the wall around 30-35 reps. I like to alter
this movement sometimes by using elitefts fat gripz.
If you are a large handed person, there is a product
from elitefts called fat gripz extreme. Sometimes I
will use the Mastodon bar as it is longer, heavier and
thicker (1 3/8” thick, 8’ long and 60LBS). I have tried
the El Gordo Fat Bar too. That is pretty aggressive,
but does the trick. So, this movement will look like
this:
Sets:
4-5
Reps: You are going to want to hold the weight for 8
35 reps should be all you can get on the first seconds, or about the time it takes to pull and hold
set, then each following set is to failure, with no a grinder deadlift in a meet. Again, with all but a
few exceptions, I am not a big fan of holds over 10
more than 3-5 minutes between sets. seconds (not including Farmer’ Walk) as you want
to hold for all you are worth for the time it would
take to perform a lift. Load the Rolling Thunder
up and pick a weight and add weight for the 4-5 Exercise 1 - elitefts Gripper Machine
sets of 8 second holds. You will find that your non- 3 warm-up sets followed by 5 working sets of
dominant hand will be considerably weaker. *TIP: 2-25 reps. You will need to experiment with weight
As I am right handed, pretty much any time I until you find that sweet spot where your grip is shot
grab a gallon of milk, a suitcase, your lap top, a come the 20th or so rep. These are all done one hand
dumbbell, load a bar, I do so with the dominant at a time, so 5 sets for the left, and 5 for the right.
hand and it becomes stronger. This might sound a
little odd, but I alternate hands when I am loading Exercise 2 - elitefts Heavy Grips
bars at the gym. I train on Monday, Wednesday, These, in my experience, are really hard on your skin.
Saturday and Sunday. Monday’s and Saturday I For the grip athlete, have at it. For me, I am trying to
grab weights off of the tree, or dumbbells off of develop my grip and I want to do so without pulling
the rack with my left hand, and Wednesday and the skin off my hands so I cheat and put a mini-face
Sunday, the right hand. Sounds strange, but if towel or a part of a t-shirt around the gripper and
you have a significant imbalance of grip strength squeeze it from there. It is like shrugs, I use straps
with your hands, my guess is you pick up 99% as I want my traps to give out first, not my hands.
of the weights and other heavy implements with Same here, I want to stop using the heavy grips after
your more dominate hand. Food for thought. my hands are shot, not because my skin is getting
The following are the other pairings I put together ripped to shreds. I will go 5 sets per hand with
for my non-cycled grip work, this time without 8 seconds of the grip being completely closed
explanation, as I am going to make an assumption in my hand. Some will have to start with a trainer,
that you know most of these movements and the then go to a 1, then so on. Some will be able to start
ones you don’t you can search for online. Again, in with a 2. There is no wrong amount of starting grip
my experience, grip work is a journey, not so much a strength, there is only improving on your strength.
destination. It is ongoing so the work does not have So, 5 sets x 8 second squeezes per set, first with
to take a long time, as the volume is significant and the right then left hand. *TIP: Keep your arms
the days in-between are few. strait when you do this as that best mimics the
deadlift.
Exercise 1 - Farmers- Walk.
5 trips x ??? weight at 100’ per trip. If you don’t have Exercise 1 - Sled pulls with 4-grenade balls.
a Farmers’ Walk use the afore mentioned fat gripz Load up your sled and at the end of the rope or chain
on heavy dumbbells. Unless you are a strongman (which ever you pull your sled with) attach (2) 4’
competitor, I would not do FW more than once every grenade balls and pull that heavy sled (walking
three weeks as it is an extreme training tool and in forward so you can pull more weight) all over the
my experience it does impact your central nervous parking lot. Minimally 150’ per trip x 5 trips x
system and my hands feel tired and almost exhausted ???? pounds of weight.
for days.
Exercise 2 - 10LB plate pinch grip

5 sets x 8 seconds per pinch. If 10LB plates are too
light, try 25LBers. Put as many plates together (I.E.
three, 10LB plates) and when the grip goes the plate
in the middle will slip out from between the two
other plates. *Watch out for plates hitting your feet.
Exercise 2 - Standing finger roll curls wraps =’s one set). Sounds a little silly until your
hands becomes too engorged in blood to continue.
Also, any chance you get to wrap someone’s knees,
do it as a good knee wrap will work your hands.
This link is how we wrap at the Monster Garage
Gym and after wrapping a few pairs of knees, your
hands are shot as they have been worked hard. This
movement falls into the category of “don’t worry
about looking silly wrapping and re-wrapping knee
wraps. Remember, the devil is in the details and
that always works to your advantage when all other
variables are equal. http://youtu.be/mX6ayCLYOnA
Exercise 2 - sandbag grabs
Take your barbell, hold it with a double pronated

grip and allow the barbell to roll to the edge of your
fingers to the point where you almost drop it, hold
it there for a moment then close the barbell back
into our pronated fist grip. 5 sets x a weight you
can do for 20-30 reps. Do not let the bar come in
contact with your thighs during the movement. You
can do this exercise with all four fingers per hand,
or two or one finger at a time once you have built
up some finger strength. You will see 800LB pullers
workout with an empty bar. Less is more with this
movement.
Exercise 1 - Knee wrap roll ups
This is one of the best finger-hand-forearm
movements I have ever found and I stumbled onto
it 20 years ago. I was at a meet and wrapping knee
after knee after knee and after each wrap, I had to This is about as non-sexy of an exercise you can
re-roll the knee wrap. You know, you step on the do. You load up a sandbag with as much sand
knee wrap, pull a length of wrap, and then roll it into weight as you like, I suggest 75LBS to start with,
a tight little Hostess Hoho looking wrap. Take the and from the floor you pick up the bag, deadlift
longest knee wrap you have at the gym, make it a style, and hold the bag for up to 8 seconds. This
thick one like the elitefts super heavy knee wrap, is repeated for 5 sets, (each sets is comprised of
and let it unfurl. Then wrap it up as tight as you 5, 8 second pick-ups). Warning: There is simply
can and as quickly as you can. 5 non-stop sets of no way to look cool doing this movement, but there
wrapping. Rest for a few minutes, then 5 non- is everything cool about hanging on to that deadlift
stop sets again. Repeat this for 5 total sets (five bar at the meet.
Exercise 1 -Rolling wrist curl bar Remember, you work your grip indirectly all of the
time, so grip work is a slow and steady wins the race
type of thing. Also, consistency with grip work is
more important than the sheer weight as grip comes
over time, not unlike flexibility or endurance. Lastly,
grip work is meticulous and precise, it is not about
heaving the weight nor using momentum, as that
will only serve your ego, not enhance your grip.
This is that steel bar with the hollow barbell sleeve

over it, thus being able to roll the weight up on a string.
I put the bar on the J-hooks of the squat rack or the
arms on the elitefts monolift and with my shoulders
parallel to the floor at chest height, I roll a few kettle
bells (they have big handles and that is simply easier
than using plates) that is on the rope up to the bar
with my hands going forward, then back down, then
up the other direction with my hands going in the
opposite direction. Five sets of each direction with
the right weight will blow your forearms up in the
best of ways. This movement, like the wrist curls
works both grip and forearm size. Choose a weight
that at the top of the rope your hands and grip and
forearms are shot. It will take some experimentation.
Be liberal with the chalk too as it does work abrasively
against the skin of your hands. Lastly, keep your arms
straight out as much as possible, again to best mimic
the straight arms of a deadlift.
Exercise 2 - Dumbbell holds

Again, simple and cheap. Not the plate dumbbells, but
with the all one piece dumbbells, grab the dumbbell
from the weighted side and with your arm straight
down, hold the weight for a count of 8-10 seconds
with a grip that makes this amount of time a
challenge. 5 sets of five holds. Use a face towel if
the dumbbell slips because this is about grip strength,
and losing the weight when your hands and fingers
fatigue. It is not about trying to hold something
slippery.
Off-Season
Basketball Skyler Farley
T
he primary goal of our off-season basketball overcome by dynamic action on the box develops
raining is to develop starting, reactive, and starting strength. Two birds, one stone. Throughout
maximal strength in the lower body, develop the entire off-season, the upper body is trained
strength endurance in the upper body, prevent primarily with the repetitive effort method. The
injuries and increase performance through educating idea here is to train the lower body for performance
athletes on quality movement. In the ever growing and the upper body to increase confidence and
world of ‘sport specificity’ the general need for the hypertrophy. Due to the higher volume and low to
ability to initiate movement via overcoming inertia moderate intensities on these days, they are less
(i.e. first step out of a defensive stance), the ability intensive on the Central Nervous System.
to effectively use the stretch shortening cycle to In the second phase of the off-season, the
quickly get off the ground or change directions, and emphasis of the lower body transitions to strength-
the ability to operate at high-levels of strength and speed using loads between 60-75%. The volume in
power via possessing a high-strength reserve cannot this phase is spread across fewer sets to allow the
be overlooked. A good program is preventative athletes to develop a higher level of a-lactic capacity
in nature; therefore, the means of programming/ and to teach them how to effectively “grind” to
coaching the movements addresses a majority of some extent in the last few reps. To accommodate
the injury prevention needs along with the athlete’s the higher intensities the eccentric component is
awareness of how to properly move and apply force. removed, while still employing a pause to reinforce
At the start of the off-season, it is important technique and continue to develop starting strength.
to re-establish proper technique, as athletes have In the third phase, the box and pause are
likely spent little time in the weight room during the removed to allow athletes to lower at a faster rate,
season. It is also important during this time of year take off the breaks, and attack the weight. During this
to undo some of the stress imparted over the course phase, intensities range from 70-85% and clusters
of the season. The lower body session is categorized are used to reinforce technique and preserve the
as a speed-strength phase using loads between 50- quality of the repetitions.
60%. Since athletes often perceive such loads as “too In the fourth and final phase, maximal effort
light,” a four second eccentric component is added methods with intensities ranging from 90-100% are
with a two second pause on the box. Eccentrics and used. Technique is well-established by this point
pauses also further reinforce technique and the static and athletes will set a 5RM, 3RM, and 1RM in weeks
Off-Season Basketball 27 Skyler Farley
one through three, respectively. All jump training at this point is reactive in nature with low total volumes.
In all four phases, volume on accessory work is kept high to positively affect body composition, maintain
work capacity, and joint integrity.
Phase One – Day One - Lower

A) Box Squat (42X0)*Up- 12 x 2@50% 12 x 2@55% 10 x 2@60%
per classmen add 80-120 lb
chain
B1) MB Catch to Box Jump 3x5 4x4 5x3
B2) Clean Pull 3x5 4x4 5x3
C1) 6” DB RFE Split Squat 3 x 8ea 3 x 6ea 4 x 4ea
(40X0)
C2) Band-Assisted Natural 3x4 3x5 3x6
GHR
C3) Weighted Plank 3 x 30s 3 x 45s 3 x 60s
Phase One – Day Two – Upper

A1) Plate Elevated Iso Push- 4 x 15s 3 x 20s 2 x 30s
up Hold
A2) Dynamic Blackburn 3 x 10 3 x 10 3 x 10
B) Bb Floor Press (42X0) 3 x 10 4x8 4x6
C1) SA Db Press 3 x 12ea 3 x 10ea 3 x 8ea
C2) Db Chest Supported 3 x 12 3 x 10 4x8
Row
D1) Banded Pushdown 100 total 100 total 100 total
D2) Banded Pull-aparts 100 total 100 total 100 total
D3) Db Zottman Curl 3 x 10 3 x 10 3 x 10
Phase One – Day Three – Total

A1) Seated Box Jump 3x5 3x4 3x3
A2) Overhead Squat 3x6 3x6 3x6
A3) Bird-dog 3 x 10ea 3 x 10ea 3 x 10ea
B1) Trap Bar Deadlift 3x5 4x4 5x3
B2) Side Plank 3 x 20s 3 x 30s 3 x 45s
B3) Speed Skater Hop 3 x 5ea 3 x 6ea 3 x 7ea
C1) Plate Elevated Push-ups 3 x 10 4x8 5x5
C2) Neutral Grip Pull-ups 3 x amap 3 x amap 3 x amap
C3) Hyper-ext 3 x 10 3 x 12 3 x 15
Phase Two – Day One – Lower

A1) Static Box Jump (5s 3x4 3x3 3x2
hold in quarter squat)
A2) Banded TKE 3 x 10ea 3 x 15ea 3 x 20ea
B) 2s Pause Box Squat *Up- 5 x 5 @60% 5 x 4 @67.5% 5 x 3@75%
per classmen add 80-120 lbs
chain
C1) Front Loaded KB Bul- 3 x 8ea 4 x 6ea 4 x 4ea
garian Split Squat
C2) Weighted Side Plank 3 x 20s 3 x 30s 3 x 45s
D1) Banded Pull-Through 3 x 10 3 x 12 3 x 15
D2) Stability Ball Rollout 3 x 12 3 x 15 3 x 20
Phase Two – Day Two – Upper

A1) Depth Drop Push-up 3x5 3x6 3x7
A2) PVC Over-and-Backs 3 x 10 3 x 10 3 x 10
B) Paused Board Press 5x5 5x4 5x3
C1) Db Floor Press 3 x 10 3 x 15 2 x 20
C2) SA Db Row 3 x 10ea 3 x 15ea 2 x 10ea; 1 x 20ea
D1) Manual Resistance Lat- 3 x 10 3 x 10 3 x 10
eral Raise
D2) Banded Pull-aparts 3 x 10 3 x 10 3 x 10
D3) Lying Banded Triceps 3 x 10 3 x 15 3 x amap
Ext.
Phase Two – Day Three – Total

A1) Seated Broad Jump 3x5 3x4 3x3
A2) Overhead Squat 3x7 3x7 3x7
A3) Bird-dog with 5s hold 3 x 4ea 3 x 5ea 3 x 6ea
B1) Deadlift 5x5 5x4 5x3
B2) Banded Iso-Pallof Press 3 x 20s/ea 3 x 30s/ea 3 x 30s/ea
C1) Military Press 3 x 10 3x8 4x5
C2) Neutral Grip Pull-up 25 total 30 total 35 total
C3) Banded Good-morning 3 x 12 3 x 15 3 x 20
Phase Three – Day One – Lower

A1) 12” Hurdle hop to Box 3x5 3x4 3x3
Jump
A2) SA Db Snatch Complex 3 x 5ea 3 x 3ea 3 x 1ea
(snatch pull – snatch high
pull – snatch)
B) Squat Clusters 3 x 3.2.2 @70% 3 x 2.1.1 @77.5% 3 x 1.1.1 @85%
C1) Db Reverse Lunge 3 x 8ea 3 x 6ea 4 x 4ea
C2) Dynamic Side-Plank 3 x 10ea 3 x 12ea 3 x 15ea
D1) Natural GHR 3x4 3x5 3x6
D2) Stir-the-Pot 3 x 10ea 3 x 15ea 3 x 20ea
Phase Three – Day Two – Upper

A1) Clap Push-up 3x5 3x6 3x7
A2) Behind the Neck Band- 3 x 20 3 x 20 3 x 20
ed Pull-aparts
B) Close Grip Bench *Up- 5x5 5x4 5x3
per Classmen add 40-60lbs
chain
C1) Incline Db Bench 3 x 12 4 x 10 2 x 20
C2) Inverted Row 3 x 12 4 x 10 2 x 20
D1) Side-lying Db Reverse 3 x 10ea 3 x 12ea 3 x 8ea
Fly
D2) Db Rolling Triceps Ext 3 x 10 3 x 12 3x8
D3) Db Curl 3 x 10 3 x 12 3x8

Phase Three – Day Three – Total
A1) Single-leg Box Jump 3 x 5ea 3 x 3ea 3 x 2ea
A2) SA Db Snatch 3 x 4ea 3 x 2ea 3 x 1ea
A3) Overhead Walking 3 x 8ea 3 x 8ea 3 x 8ea
Lunge *Reinforce Posture
B1) 2” Sumo Deadlift 5x5 5x4 5x3
B2) Banded Pallof Press 3 x 15ea 3 x 15ea 3 x 15ea
C1) Barbell Push-Press 3x5 4x5 5x5
C2) Pull-ups Various Grips 30 total 35 total 40 total
C3) Reverse Hyper 3 x 10 3 x 12 3 x 15
Phase Four – Day One – Lower

A1) Single-leg Hurdle 3 x 3ea 3 x 2ea 3 x 1ea
Bound to Box Jump
A2) SA Db Snatch 3 x 3ea 3 x 2ea 3 x 1ea
A3) Banded Bird-dog 3 x 10ea 3 x 10ea 3 x 10ea
B) Squat 5RM 3RM 1RM
C1) Db Walking Lunge 3 x 8ea 3 x 6ea 3 x 5ea
C2) Db RDL 3 x 10 3x8 3x6
C3) Stir-the-Pot 3 x 20ea 3 x 20ea 3 x 20ea
Phase Four – Day Two – Upper

A1) Lying MB Chest Throw 3x7 3x6 3x5
A2) Y-T-W 3 x 8ea 3 x 8ea 3 x 8ea
B) Bench Press 5RM 3RM 1RM
C1) Barbell Bent-over Row 3 x 10 3 x 12 4 x 10
C2) Db Arnold Press 3 x 10 3 x 12 4 x 10
D1) Db Lateral Raise 3 x 10 3 x 12 4 x 10
D2) Barbell Curl 3 x 10 3 x 12 4 x 10
D3) EZ Skull Crusher 3 x 10 3 x 12 4 x 10
Phase Four – Day Three – Total

A1) Barbell Squat Jump 3x7 3x7 3x7
A2) Rotational MB Throw 3 x 5ea 3 x 4ea 3 x 3ea
A3) Rotating Plank 3 x 10ea 3 x 10ea 3 x 10ea
B) Sumo Deadlift 5RM 3RM 1RM
C1) Push-Jerk 4x4 5x3 6x2
C2) Various Grips Pull-ups 40 total 45 total 50 total
C3) Reverse Hyper 3 x 10 3 x 12 3 x 15
It is recommended that this program include four days of running: two high-CNS acceleration and
change of direction days and two low-CNS aerobic tempo days. True speed and acceleration days always
precede day one, lower-body sessions and never exceed 40 yards in distance. The general sequence
throughout the four phases is as follows: hill sprints, sled resisted sprints, contrast sprints, flying sprints.
Aerobic capacity tempo days always follow after day two, upper-body sessions and generally range in 100-
200 yards in distance. The general sequence throughout the four phases is as follows: med ball tempo
throws, 100 yard sprints (submaximal), 200 yard sprints (submaximal), 100 and 200 yard sprints combined
(submaximal). The acceleration and change of direction days fall on the non-lifting day. These days focus
on the three primary qualities of changes in direction: acceleration, deceleration, and re-acceleration. The
general sequence of training throughout the four phases is highly-dependent on the athletes’ progress and
readiness. Drills become more complicated through adding reactive components as athletes’ readiness
permits. Aerobic capacity tempo days also fall on day three, total-body days. These days are performed
on the basketball court, to condition the athletes’ tissues to run on hard surfaces. The general sequence
throughout the four phases is as follows: down and backs in 11s, two down and backs in 22s, 8 sideline
touches in 30s, double suicides in 55s.
Skyler Farley was hired as an Assistant Strength and Conditioning Coach at Charlotte in June of 2013. He is responsible for all
facets designing and implementing the strength and conditioning programs for women’s basketball, as well as men’s tennis.
From 2012-13, Skyler served as the Graduate Assistant Strength and Conditioning Coach at his alma mater, the University of
Kansas. During this time, he worked with track and field, women’s rowing, and women’s tennis and assisted with men and women’s
basketball.
For the three seasons prior to becoming a GA, he was an intern strength and conditioning coach at KU, working with all 16 varsity
athletic teams. During this time, he also completed summer internships with the University of South Florida and University of
North Carolina at Chapel Hill.
Farley earned his Bachelor’s degree in Exercise Science KU in 2012. He is a Certified Strength and Conditioning Specialist through
the NSCA and a Level 1 Sports Performance Specialist through USAW.
He was born in Anchorage, Alaska and was raised in a military family moving 10 times before landing in Charlotte, N.C.
He resides in Charlotte and enjoys training for and competing in powerlifting and is passionate about his faith.

Strength & Explosiveness
in Six Weeks Marshall Johnson
I
was trying to come up with a mini training had to stop and think about what I was leaving out.
program that would help me utilized how I liked You’re program is only as strong as its weaknesses.
to train, with what will make me stronger that in I needed to add strength training along with my
neglect. DED Strength is the mini program I came explosive AR training. I had remembered that I had
up. Defiant Every Day Strength is a combination of read something in a strength and conditioning book
strength training and explosive DE training. I had about combining strength training with plyometric
gotten to the point where I was extremely annoyed or explosive lifts. I apologize for not remembering
with only being strong on meet day, peak strength the name of the book. So I came up with a short 6
you could call it. I didn’t only want to be strong at the week training program that fits very well into those
acculmination of a training program, I wanted to be gaps between meets and programs that a lot of us
just plain old strong every day! So I started to think sometimes have. The program would consist of two
about the unique ways that I like to train and had main lifts followed by two less compound building
to figure out what they were missing. I absolutely movements. It was dividing between four training
love training with lots of accommodating resistance. days a week. Three of the four, squat, bench, and
Whether it be chains, bands, or both. If you know me deadlift, fit easily already into most powerlifters
at all you know that I love AR because it takes my regimine. The fourth day was an Olympic lifting day
mind off the numbers game. I quit focusing on the whether it was snatches, cleans, or clean and jerk.
weight on the bar, because you really have to clue, When I think about being strong in general I can’t
and just focused on training as hard as possible. help but think that working on your Olympic lifts
Using very heavy resistance with low bar weight will contribute to that. I actually had to learn how
teaches you to be as explosive as possible. If you to Olympic lift this summer while I was testing DED
aren’t explosive you will not make it through the top Strength. If you do not know how to Olympic lift
end of that resistance. Also it helps me stay healthy, www.elitefts.com has many resources to help you
the weight is less during the eccentric part of the get started.
lifts when most of your joints and tendons are in
a comprised position. The problem with this type Getting started and developing your plan:
of training was that I was starting to get weaker -6 week plan
when I lifted just the straight weight. The eccentric -You should have a rep range and weight end goal for
part of my lift was actually starting to decline. I felt both your start and your finish
weak lowering the bar. When I would press though -For your first lift you need to choose a rep range
it would be strong, but the decent wore me out. I
Strength and Explosiveness 33 Marshall Johnson
that puts you somewhere between power and bench, deadlift) but the change is in the weight, AR,
hypertrophy(strength). It is going to be something and rep range. You will start with a weight and AR of
different for everyone. You need to pick a rep range your choice. But you will have to add weight or AR
that just starts to put you into that lactic acid burn. or both after every set so do not set your first set to
The weight should be heavy enough to keep you heavy. You will do 4 sets of 5 trying to be explosive as
from hypertrophy rep ranges but light enough to do possible. Some parts of the movement main change
multiple sets. For myself my rep ranges were 6 reps on this second lift. For example my squats move to
for squat, 10 reps for bench, and 5 reps for deathlifts. the box, and my deathlifts are usually done off a
All of this work is done raw. deficit. Deathlifts off a huge deficit against massive
AR is probably one of my most favorite movements.
*Example week 1-6(end goal is 385x10) You are making the lift pretty much as hard as
possible. The key with these lifts is to be as explosive
Bench as possible, if you aren’t explosive you won’t make
315x10x4 it through the lifts because of the heavy AR or just
325x10x4 being fatigued from the first lift.
335x10x4
355x10x4 *The Olympic lift day is unique. There is no second
370x10x4 lift, instead the snatches or cleans are super setted
385x10x4 with box jumps. I would first warm up with light
squats and shoulder mobility work to prepare
Squat(end goal 500x6x4)
myself for the lift. After I was warm I would then
315x6x4
start my oly lift that I had chosen. So for example I
365x6x4
would do my 4 sets of 10 and then immediately head
405x6x4
right to 4 sets of 10 box jump. After those super sets
425x6x4
were finished I ended the day with some form of ab
455x6x4
work 4 sets of 20
500x6x4
Deathlift(end goal 635x5)
Second lift example:
495x5x4
Squat&Bench: Choose an intial weight and AR that is
525x5x4
of moderate difficutly.
545x5x4
-do an explosive set of five
585x5x4
-add AR or weight or both, do an explosive set of 5
610x5x4
-repeat this until you have hit 4 sets of 10
635x5x4
Deathlift is a little more unique:
*Olympic lift day(end goal 185x10x4 snatch) -Start with an initial bar weight and AR but also start
95x10x4 with a very small deficit and hit an explosive set of 5
115x10x4 -Add more bar weight, AR, or both, but also add
135x10x4 another small deficit
150x10x4 -Repeat this until you have hit 4 explosive sets of 5
165x10x4 *For example I like to start with a 1in deficit and end
185x10x4 with about a 7in deficit. I like hitting those last sets
See you set yourself up to hit that desired rep and set with the bar pretty much resting on my foot.
range at the end of the 6 weeks. You progressively Third and fourth lifts:
overload for 6 weeks. These lifts are more hypertrophy based and are there
*Second lift to help you get blood moving and some strength
-The second lift is still the main movement(squat,
via less compound movements focusing on individual all have bigger breaks in between meets and
muscles. You will do 4 sets of 12-15 reps. find ourselves struggling to find direction and
Squat: Hammy curls, leg extension, split leg squat, motivation during those down times. This is a
Bench: tricep press down, skulls, band pull aparts, fun, short, and effective way to spend those down
dumb bell side raise, lat pull down times. It also keeps you healthy because you are
Deathlift: GHR, stiff leg deathlift, hammy curls, still working with maximal effort but with sub
Fifth and final lift is an ab movement, always hit abs maximal real weight. It will help keep you fresh
every training session. You will do 4 sets of 20 and working hard.
Week 1 example Like many lifters, Marshall Johnson started out as a

bodybuilder and has only been powerlifting for three years
Tuesday oly lifts now. Now, he’s a rising name in powerlifting with a 1000-lb
- Squat and shoulder mobility warm up squat.
- Snatch 4 sets of 10 superset with box jumps
4 sets of 10
- Abs 4 sets of 20
Wednesday Deathlift
- Deathlift 4 sets of 5
- Deficit Deathlift with AR 4 sets of 5
- Stiff Leg 4 sets of 12
- GHR 4 sets of 12
- Abs 4x20
Friday bench
- Bench 4 sets of 10
- Bench 4 sets of 5 with AR
- Skulls 4 sets of 12
- Tricep pressdown 4 sets of 20
- Abs 4 sets of 20
Sunday Squat
- Squat 4 sets of 6
- Box squats with AR 4 sets of 5
- Leg ext 4 sets of 12
- Hammy curl 4 sets of 12
- Abs 4 sets of 20
*Things to remember
1. Be explosive as possible in those second lifts
2. Choose weights and AR wisely
3. Pic reasonable goals
4. Have fun with it, this is just a 6 week mini program
between your main training prep
I used myself and two of my training partners as guinea
pigs for this mini program. All three of us experience
every day strength gains that were noticeable when
our main training cycles started. Sometimes we
May, 17
Columbus, OH
I WISH TO HAVE AN iPAD2.
May was diagnosed with a bone growth
May was diagnosed with a bone growth
disorder at birth. Her life-threatening medical
condition strictly limits how much weight she
is able to lift. May is not allowed to carry
textbooks.
When she was visited by her Wish-Granting

Volunteers, May knew exactly what she
wanted: an iPad2. She shared with her
volunteers that she wanted to use the tablet,
which weighs only a little over a pound, to
download the books she needs for school.
May was overwhelmed with joy when her

wish came true. In addition to doing her
school work, May can now read about her
favorite sports team, Ohio State basketball,
and her favorite player, Jared Sullinger.
“Ever since her wish came true, May has

been so happy,” shared May’s mom,
Elizabeth. “Everywhere she goes, the iPad
goes with her. She is able to download
books for school, watch movies and play
games. It is just wonderful!”
Basic Hypertrophy
Training Amit Sapir
T DAY 2 CHEST & SHOULDERS

his is a basic 4 days a week hypertrophy
program. This should be done for 6 weeks.
It will incorporate both strength work and INCLINE BENCH PRESS 5 sets X 10/8/6/4 + drop
“intensity techniques” to keep volume high. set: 10/10/10 reps
This program is for intermediate lifters and will fit
anyone who would like to maintain a strength base SUPERSET:(use the same weight for both) 3 sets X
and build mass. 12/10/8 reps
Flat dumbbell flies (lower the weight slowly.. 4-5
seconds on the way down and press fast)
DAY 1 LEGS +
Flat dumbbell press
BACK SQUATS 5 sets X 10/8/6/4/20 reps
WIDE GRIP WEIGHTED DIPS 3 sets X 10/8/6 + 1
LUNGES 3 sets X 15/12/10 reps + drop set : 8/8/8 bodyweight set to failure
reps
SEATED MILITARY BARBELL PRESS (behind neck) 3
SUPERSET: sets X 12/10/8 reps
Hack squat machine 3 sets x 15 reps, 12 reps, drop
set: 10/10/10 reps SUPERSET: 2 Supersets of 12 reps each
+ Standing dumbbell laterals
+
Stiff leg deadlift 3 sets x 15 reps, 12 reps, drop set:
10/10/10 reps Rear delt laterals(face down on bench @45 degrees).
*For a 3rd set do a drop set of each exercise
SUPERSET: individually of 10/10/10 reps, drop the weight after
Lying hamstring curls 3 sets x 15 reps, 12 reps, drop every 10 reps.
set: 10/10/10reps
+ STANDING WIDE GRIP UPRIGHT ROWS
Leg extensions (sets/reps same as hamstring curls) *pinky finger on ring of the bar
3 sets X 15 reps, 12 reps + drop set: 10/10/10 reps
Basic Hypertrophy Training 37 Amit Sapir
DAY 3 BACK & TRAPS

EZ BAR DECLINE SKULLCRUSHERS
OLYMPIC DEADLIFTS (it’s a deadlift with a shrug at 4 sets x 12/12/10/10 reps
the end) *video attached * 2 sets close grip, 2 sets wide grip
5 sets X 8/6/4/2/20
* the last set of 20 reps is normal deadlifts without CLOSE GRIP PUSH-UPS ON BENCH 2 sets to failure
the shrugs, it should burn!)
http://youtu.be/SB5Zz0PV-zY STANDING EZ BAR CURLS 3 sets x 8+8+8
http://youtu.be/-b3sYuR6Az4
WEIGHTED PULL-UPS (neutral grip)
5 sets X 10/8/6/5 + bodyweight to failure INCLINE DUMBELL CURLS (set bench at 45 degrees)
3 sets x 15/12 + drop set: 10/10/10
SUPERSET
Bent over barbell rows. 3 sets x 12/10/8 reps SUPERSET. 3 sets x 15/12 + drop set: 10/10/10
+ Hammer curls
Rope Pullovers. 3 sets x 18/15/13 reps +
Concentration curls
SUPERSET
Wide grip pull downs. 3 sets x 12/10/8 reps. (5 ABS AT THE END OF EVERY WORKOUT
second negative for first 1/2 of the set) 3 sets x 15 reps of decline crunches with weight
+ behind your neck
Seated cable rows (or rowing machine) 3 sets 3 sets to failure -Knee raises on roman chair
x 12/10/8 reps (3 second pause at the peak 3 sets x 12-15 reps - lying knee raises (video
contraction for first 1/2 of the set) attached)
http://youtu.be/NYfsxKDG9qc http://youtu.be/MvGF7PrFqPE
RACK DEADLIFTS
3 sets x 12 reps
MACHINE SHRUGS (or barbell/dumbbell shrugs)

3 sets x 15/12/10
* pause at the top for 3 seconds for the first half of
the set
DAY 4 ARMS
CLOSE GRIP BENCH PRESS. 5 sets x 10/8/6/4 +

drop set: 10/10/10
SUPERSET. 3 sets x 15 reps, 12 reps + drop set:

10/10/10
Rope pushdowns
+
Overhead rope extensions
Eight-week Olympic
Weightlifting Cycle
Greg Everett
T
his is a simple 8-week weightlifting training 65%, 70% x 4 sets
cycle using 3-position snatches and cleans, - Snatch Pull - 90% (of sn) x 3 x 2,
power snatches and power cleans, and plenty 95% x 3 x 2
of pulls, squats and classic snatch and clean & jerk. - Back Squat - 70% x 5 x 5
It will test for max snatch, clean & jerk, and either - Push Press - 70% x 5 x 5
front or back squat at the end of week 8.
Tuesday
If you don’t have accurate 1RMs for these exercises,
you can adjust the weights by feel to be more - Power Clean - 70% x 3 x 5
appropriate on week 1. After that, attempt to increase - Power Jerk - 60% (of split jerk) x 3 x 5
weights according to the percentages prescribed to - Overhead Squat - 70% x 3 x 5
maintain the same approximate progression. For
example, if in your 3-position snatches on Monday, Wednesday
your final 4 sets are done at what amounts to 75%
of your 1RM instead of 70%, simply bump up all - 3-Position Clean (floor, below knee, above
subsequent prescriptions for that exercise by 5%. knee) + Jerk - 60%, 65%,
70% x 4 sets
Notation is weight x reps x sets (e.g. 90% x 3 x 2 - Clean Pull - 90% (of cln) x 3 x 2,
means 90% of 1RM for 3 reps for 2 sets). If no weight 95% x 3 x 2
is assigned, notation is sets x reps (e.g. 3 x 5 means 3 - Front Squat - 70% x 3 x 5
sets of 5 reps). If no weight is assigned, select weight - Good Morning - 3x5
by feel.
WEEK 1 Thursday
For all exercises this week, if the prescribed weights - Power Snatch - 70% x 3 x 5
feel good, you can increase weights on your final - Snatch High-Pull - 70% (of sn) x 3 x 5
sets, but don’t push to maximum effort. - Snatch Push Press + Overhead Squat - 70%
Monday (of sn or ohs) x 5+1 x 5
- 3-Position Snatch (floor, below knee,

above knee) - 60%,
8 Week Olympic Weightlifting 39 Greg Everett
Saturday Thursday
- Snatch - 60%x2, 70%x2, 80%x2, heavy - Power Snatch - 75% x 3 x 5

single - Snatch High-Pull - 75% (of sn) x 3 x 5
- Clean & Jerk - 60%x2+1, 70%x2+1, - Snatch Push Press + Overhead Squat -
80%x2+1, heavy single 75% (of sn or ohs) x 5+1 x 5
- Back Squat - 75% x 3 x 5
- SLDL - 3x5 Saturday
- Snatch - 60%x2, 70%x2, 80%x2, heavy

WEEK 2 single
- Clean & Jerk - 60%x2+1, 70%x2+1,
For all exercises this week, if the prescribed weights 80%x2+1, heavy single
feel good, you can increase weights on your final - Back Squat - 80% x 3 x 5
sets, but don’t push to maximum effort. - SLDL - 3x5
Monday
WEEK 3
- 3-Position Snatch (floor, below knee,
above knee) - 60%, 65%, 70%, 75% x 3 Monday
sets
- Snatch Pull - 95% (of sn) x 3 x 2, -
3-Position Snatch (floor, below knee,
100% x 3 x 2 above knee) - 60%, 65%, 70%, 75%, 80%,
- Back Squat - 75% x 5 x 5 max
- Push Press - 75% x 5 x 5 - Snatch Pull - 100% (of sn) x 3 x 4
- Back Squat - 70% x 5, 75% x 5, 80% x 5,
Tuesday 5RM
- Push Press - 70% x 5, 75% x 5, 5RM
- Power Clean - 75% x 3 x 5
- Power Jerk - 65% (of split jerk) x 3 x 5 Tuesday
- Overhead Squat - 75% x 3 x 5
- Power Clean - 70% x 3, 75% x 3, 80% x 3,
Wednesday 3RM
- Power Jerk - 60% (of split jerk) x 3, 65% x
- 3-Position Clean (floor, below knee, above 3, 70% x 3, 3RM
knee) + Jerk - 60%, 65%, 70%, 75% - Overhead Squat - 70% x 3, 75% x 3, 80%
x 3 sets x 3, 3RM
- Clean Pull - 95% (of cln) x 3 x 2, 100% x 3
x2 Wednesday
- Front Squat - 75% x 3 x 5
- Good Morning - 3x5 - 3-Position Clean (floor, below knee, above
knee) + Jerk - 60%, 65%, 70%,
75%, 80%, max
- Clean Pull - 100% (of cln) x 3 x 4
- Front Squat - 70% x 3, 75% x 3, 80% x 3, Wednesday

3RM
- Good Morning - 3x5 - Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2,
70% x 2+1 x 3
Thursday - Clean Pull - 90% (of cln) x 2 x 2,
95% x 2 x 2
- Power Snatch - 70% x 3, 75% x 3, 80% x - Front Squat - 70% x 2 x 5
3, 3RM
- Snatch High-Pull - 75% (of sn) x 3 x 3, Thursday
80% x 3 x 2
- Snatch Push Press + Overhead Squat - - Power Snatch - 70% x 2 x 5
70% (of sn or ohs) x 5+1, 75% x 5+1, 80% - Snatch Push Press + Overhead Squat -
x 5+1, max 5+1 70% x 3+1 x 4
- Press - 3 x 5
Saturday
- Snatch - 60%x2, 70%x2, 80%x1, heavy Saturday December 22 2012

single
- Clean & Jerk - 60%x2+1, 70%x2+1, - Snatch - 65%x2, 70%x2x2, 75%x1x2,
80%x1+1, heavy single 80%x1x3
- Back Squat - 70% x 3, 75% x 3, 80% x 3, - Clean & Jerk - 65%x2+1, 70%x2+1x2,
85% x 3, 3RM 75%x1+1x2, 80%x1+1x3
- SLDL - 3x5 - Back Squat - 75% x 2 x 4
WEEK 5
WEEK 4 Like in previous weeks, take up the weight in the last
sets if you’re feeling good. Don’t push to maximum
This is a recovery week. You’ll probably feel beat effort.
up until the end of the week. Next week we start
pushing again. Monday
Monday - Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4
- Snatch Pull - 100% (of sn) x 3 x 4
- Snatch - 60%x2, 65%x2x2, 70%x2x3 - Back Squat - 70%x3, 75%x3x4
- Snatch Pull - 90% (of sn) x 2 x 2, - Push Press - 70%x5, 75%x5, 80%x3x3
95% x 2 x 2
- Back Squat - 70% x 3 x 5 Tuesday
Tuesday - Power Snatch - 70%x3, 75%x3, 80%x2x4

- Power Clean + Power Jerk - 75%x1+1 x 5
- Power Clean - 70% x 2 x 5 - Overhead Squat - 80% x 2 x 5
- Power Jerk - 60% (of split jerk) x 2 x 5
- Push Press - 70% x 3 x 3
Wednesday 85%x2x2
- Power Clean + Power Jerk - 75%x1+1 x 3,
- Clean & Jerk - 60%x3+1, 65%x3+1, 80%x1+1x2
70%x2+1, 75%x2+1x4 - Overhead Squat - 80% x 2 x 2, 85%
- Clean Pull - 100% (of cln) x 3 x 4 x 2 x 3
- Front Squat - 70%x2m 75%x2, 80%x2x3
- SLDL - 3x5 Wednesday
Thursday - Clean & Jerk - 60%x3+1, 65%x3+1,
70%x2+1, 75%x2+1, 80%x2+1x3
- Power Snatch - 70%x2, 75%x2, 80%x1x4 - Clean Pull - 100% (of cln) x 3 x 2,
- Power Clean + Power Jerk 105% x 2 x 2
- 75%x2(1+1) x 5 - Front Squat - 70%x2, 75%x2, 80%x2,
- Snatch Push Press + Overhead Squat - 85%x2x3
70%x3+1, 75%x3+1, 80%x3+1 - SLDL - 3x5
Saturday Thursday
- Snatch - 60%x2, 70%x2, 75%x2, 80%x1, - Power Snatch - 70%x2, 75%x2,
85%x1, heavy single 80%x1x2, 85%x1x2
- Clean & Jerk - 60%x2+1, 70%x2+1, - Power Clean + Power Jerk - 75%x2(1+1)
80%x1+1, 85%x1+1, heavy single x 2, 80%x2(1+1)x2
- Back Squat - 75% x 3, 80% x 3 x 4 - Snatch Push Press + Overhead Squat
- SLDL - 3x5 - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1x2
WEEK 6 Saturday
Take up the weight in the last sets if you’re feeling - Snatch - 60%x2, 70%x2, 75%x2, 80%x1,
good. Don’t push to maximum effort. 85%x1, 90%x1, heavy single
- Clean & Jerk - 60%x2+1, 70%x2+1,
80%x1+1, 85%x1+1, 90%x1+1, heavy
Monday single
- Back Squat - 75% x 3, 80% x 3 x 2, 85% x
- Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 3x2
80%x2x3 - Good Morning - 3x5
- Snatch Pull - 100% (of sn) x 3 x 2, 105% x
3x2 WEEK 7
- Back Squat - 70%x3, 75%x3, 80% x 3 x 3
- Push Press - 70%x5, 75%x5, 80%x3, 85%
Monday
x3x2
- Snatch - 60%x3, 65%x3, 70%x2, 75%x2,
Tuesday 80%x2, 2RM
- Snatch Pull - 100% (of sn) x 3, 105% x 3,
- Power Snatch - 70%x3, 75%x3, 80%x2x2, 110% x 3 x 2
- Back Squat - 70%x3, 75%x3, 80% x 3, 3RM Monday

- Push Press - 70%x3, 75%x3, 80%x2,
85%x1, 1RM - Snatch - 75%x2, 80%x1, 85%x1x3
- Clean & Jerk - 75%x1+1, 80%x1+1,
Tuesday 85%x1+1
- Clean Pull - 90% (of cln) x2, 95%x2x2
- Power Snatch - 70%x3, 75%x2, 80%x1, - Back Squat - 75%x3, 80%x2, 85%x2x2
85%x1, 1RM
- Power Clean + Power Jerk - 75%x1+1 x 2,
80%x1+1x3 Tuesday
- Overhead Squat - 70%x2, 75%x2, 80%x1,
85%x1, 1RM - Snatch - 75% x 1 x 6
- Power Clean & Jerk - 75%x1+1, 80%x1+1,
Wednesday 85%x1+1x3
- Clean & Jerk - 60%x2+1, 65%x2+1, Wednesday

70%x2+1, 75%x2+1, 80%x2+1, 2+1RM
- Clean Pull - 100% (of cln) x 3, 105%x3, - Snatch - 75%x2, 80%x1x3
110%x3x2 - Snatch Pull - 90% (of sn) x 2 x 3
- Front Squat - 70%x2, 75%x2, 80%x2, - Front Squat - 75%x2, 80%x1, 85%x1
85%x2, 2RM
- SLDL - 3x5 Thursday
Thursday - Power Snatch - 75%x2, 80%x2, 85%x2x3

- Clean & Jerk - 70%x1+1, 75%x1+1x2
- Power Snatch - 70%x2, 75%x2, 80%x1,
85%x1x3
- Power Clean + Power Jerk - 75%x1+1, Saturday
80%x1+1, 85%x1+1, 1+1RM
- Snatch Balance - 70%x3x2, 75%x3x3 - Snatch - max
- Clean & Jerk - max
Saturday - Front or Back Squat - max
- Snatch - 60%x2, 70%x2, 75%x2, 80%x1,

85%x1, 90%x1, heavy single
- Clean & Jerk - 60%x2+1, 70%x2+1,
80%x1+1, 85%x1+1, 90%x1+1, heavy Catalyst Athletics was founded in 2006 by Greg Everett in San
Diego county and relocated to Sunnyvale, CA in 2008. Catalyst
single was a continuation of NorCal Strength and Conditioning in
- Back Squat - 75% x 2, 80% x 2, 85% x 2, Chico, CA, in which Everett was partnered with Robb Wolf and
2RM Nicki Violetti. The Performance Menu journal was started by the
- Good Morning - 3x5 three in February 2005 and was taken over exclusively by Everett
in 2008, at which time it was merged with Catalyst Athletics to
form the company as it now exists.
WEEK 8
Beast Training College
Football Preparation
Erik Eggers
Target Athlete: High School/College Football Player having solid Strength

Base
Programing Duration: 8 Week Offseason Training Cycle – Season Preparation
Primary Focus: Increasing Explosive Power and Conditioning/GPP
Secondary Focus: Increasing Strength
B
east Training LLC designed this program to prepare a college athlete for his upcoming football season.
The athlete had been away from the game for several years, but had retained an above-average level
of strength from his general programming. Our goal was to focus on increasing his endurance, general
physical preparedness (“GPP”), and explosive power during this eight week programming cycle.
My dream is to play Division 1 College Football. I have one year of eligibility remaining. I haven’t played in
two years. I am going to walk-on to the program and I need you to train me and help me prepare physically
and mentally.
I didn’t believe him at first. It wasn’t that I didn’t believe he wanted to play. I did; I guess. It was just that
initially I doubted he was going to devote the time to perform the necessary work. I knew it was going to be
a tremendous amount of hard work and two years away from the game is a long time.
“Alex, listen. I have a lot going on right now, work, the gym, my kids’ sports, so I need you to really think
about this. If this isn’t something you are going to totally commit to, please don’t waste our time. I want you
to go home and really consider how badly you want this.”
“I want it badly,” he said.
“Come back this weekend and we can talk about it some more.”
Beast Training Eight Week 44 Erik Eggers
Alex came back and the rest is history.
My words sound harsh in retrospect - he must’ve caught me after an extra-long day. I was serious though.
We were either going to do it all the way or help facilitate Alex’s move into the next phase of his life (without
football).
Coincidentally, a week or so after I decided I was going to help Alex achieve his goal I attended a breakfast
meeting with his former High School Head Coach. We were discussing how Beast could best serve his latest
crop of football players. I’d casually mentioned I was in touch with Alex and he had come in to see me to
discuss making a football comeback and attempting to walk-on to a D1 program.
“Ah, it’s been too long. He’s been away from the game too long. He can’t do it, I don’t think,” he said, shaking
his head and pausing to grab a sip of lukewarm diner coffee. “It’s been too long.”
I’m not so sure about that. Where there is a will, there is a way.
The coach’s comments got me fired-up. I was angry he was doubting Team Alex – and now I was definitely
part of the team; I was all-in – those comments, that doubt galvanized my determination to provide whatever
guidance and assistance I could. We were going to crash the D1 Football Party with simple, yet effective and
intelligent programming. Coupled with Alex’s iron determination we were going to maximize his chances
of achieving the goal.
The complete Story of Alex is beyond the scope of this programming article, but it suffices to say he decided
he was committed to his stated goal. He did the programming (and more). He committed to making the
sacrifices and doing the work, which paved the way for what I consider one of the greatest sports triumphs
I have ever been fortunate enough to be involved with.
I’ve told him his story trumps that of Daniel “Rudy” Ruettiger, the young man who, against all odds, played
college football at Notre Dame. He thinks I’m joking. I assure you, I am not. I truly believe if we ever seriously
get pen to paper and memorialize Alex’s journey toward achieving his lifetime goal, we’ll have told a tale to
inspire generations to come.
As I look back, I am amazed at the simplicity of the programming. I believe in the end the program worked so
well because of the consistency with which it was performed. Remember, one of the keys to the development
of power and strength is showing up for all of the training. Alex did just that.
THE PROGRAM
Traditionally Beast employed the following split for our three-day a week football trainees:
TRAINING SESSION 1: Lower Body Strength

TRAINING SESSION 2: Upper Body Power/Strength
TRAINING SESSION 3: Lower Body Explosive Power
HOWEVER, because this particular athlete already had an above-average strength base yet had been away
from football for so long, we were decided to primarily focus on his development of explosive power.
Additionally we felt an additional day to focus on GPP was optimal.
TRAINING SESSION 1: Lower Body Explosive Power/Strength

TRAINING SESSION 2: Upper Body Power/Strength
TRAINING SESSION 3: Hill Sprints or Prowler Sprints
TRAINING SESSION 4: Lower Body Explosive Power/Strength
Specific comments on the programming in the tables can be found throughout. We have placed the comments
after each table where applicable.
We began each workout with a dynamic warmup to properly prepare the body to handle the workload.
WEEK 1
TRAINING SESSION 1:
Lower Body Explosive
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Box Jumps 5 5 5
Jumps Jumps Jumps
Band Resisted Box Jumps 3 3
Jumps Jumps
Weighted Box Jumps 3
Jumps
Squats (reps listed) 5 65% 5 75% 5 85% AM- 85%
RAP
GHR 10 10
Prowler Sprints
Grappler Twists

TRAINING SESSION 2:
Upper Body Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 5 65% 5 75% 5 85% AM- 85%
RAP
DB Bench 12 12
Lying Tri Extensions 15 15 15
Body Weight Chins AM- AM- AM-

RAP RAP RAP
Abdominal Circuit

TRAINING SESSION 3: Hill 30 Yds 30 Yds
Sprints or Prowler Sprints

TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Power Clean 5 65% 5 75% 5 85% 5 85%
Hex Deadlift 5 65% 5 75% 5 85% AM- 85%
RAP
Backwards Sled Drags 30 Yds 30 Yds 30 Yds 30 Yds
Abdominal Circuit
Box Jumps – We do most of our jumps from a standing position (we don’t allow a step or a run-up to
the box). Jumps were initially performed on a box of moderate height. We increased the height to make
the jumps more challenging in subsequent weeks with the goal of exploding off the floor and sticking the
landing in the middle of the box. Band-resisted jumps were performed with an elitefts™ Pro Monster Mini
Resistance Band around the athletes waist to provide light resistance. Weighted jumps were performed
with very light dumbbells in each hand (i.e. 5 to 15lbs).
Prowler Sprints – we performed these with moderate weight – 30 yard sprints with a strict one minute
rest in between sets to simulate the cadence of a football game.
Grappler Twists – we typically performed 3 sets of fifteen reps with moderate weight.
2-Board Bench– we utilized a 2-Board bench throughout the cycle to reduce some of the shoulder stress
caused by full range of motion; other bench variations could be easily substituted without significantly
impacting the program.
AMRAP – As Many Reps as Possible. Here we prefer to leave one rep in the tank (stopping just shy of
complete failure).
Abdominal Circuit – our abdominal circuit varies. I am partial to a sample circuit I first saw on Joe Defranco’s
YouTube page. It consists of sprinter sit-ups, v-ups, toe touches, and hip ups. I believe that consistency with
abdominal training trumps exercise selection, so whatever exercises you ultimately choose, be consistent.
Hill Sprints or Prowler Pushes – exercise prescription for Hill Sprints is challenging – I suggest doing
them until you feel as though you are going to drop if you do one more. With regard to Prowler Pushes,
please see above. We are prescribing one or the other – not both. If possible utilize a training cadence
similar to the pace of a football game (i.e. no more than one minute rest in between sets).
Power Clean – I am not a big proponent of the power clean because it is a very technical lift and can place
a lot of stress on an athlete’s elbows and wrists (especially when done with poor form). This particular
athlete was adept at the movement (he also really enjoyed performing them), so we incorporated it in his
training. Notwithstanding the aforementioned, I am partial to the benefits of triple extension – I recommend
substituting explosive Jump Shrugs for any athlete less versed in the power clean. We’ve done Jump Shrugs
with both a traditional barbell and a hex deadlift bar.
WEEK 2
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Box Jumps 5 5 5
Jumps Jumps Jumps
Jumps Jumps
Jumps
RAP
GHR 10 10
Prowler Sprints
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 3 70% 3 80% 3 90% AM- 90%
RAP
DB Bench 12 12
RAP RAP RAP
Abdominal Circuit

TRAINING SESSION 3: Hill

TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Power Clean 5 65% 5 75% 5 85% 5 85%
Romanian DL 12 12 12
Bulgarian Split Squat 12 12 12
Abdominal Circuit
WEEK 3
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Box Jumps 5 5 5
Jumps Jumps Jumps
Jumps Jumps
Jumps
RAP
GHR 10 10 10
Prowler Sprints
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 5 75% 3 85% 3 95% AM- 95%
RAP
DB Bench 12 12
RAP RAP RAP
Abdominal Circuit

TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Power Clean 5 65% 5 75% 5 85% 5 85%
Hex Deadlift 5 75% 3 85% 3 95% AM- 95%
RAP
Abdominal Circuit
On or about the third week of training, Alex called me one evening and asked if he should be waking in the
middle of the night to perform an additional training session. He’d been watching a Ray Lewis video and
was inspired to do more work. We simply told him to trust in the program and that he needed his sleep to
recover from the training.
Trust in the programming!

WEEK 4 DELOAD
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Box Jumps 5 5 5
Jumps Jumps Jumps
GHR 10 10 10
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 5 50% 5 50% 5 50%
Body Weight Chins 10 10 15
Abdominal Circuit


TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Hex Deadlift 5 50% 5 50% 5 50%
Abdominal Circuit
WEEK 5
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Box Jumps Medium 5 5 5
Jumps Jumps Jumps
Banded Box High 5 5 5
Jumps Jumps Jumps
Max Jump Attempts
RAP
GHR 10 10
Prowler Sprints
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 5 65% 5 75% 5 85% AM- 85%
RAP
DB Incline Bench 12 12
Lying Tri Extensions Elbow 15 15 15
Out
RAP RAP RAP
Abdominal Circuit


TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Power Clean 5 65% 5 75% 5 85% 5 85%
Hex Deadlift 5 65% 5 75% 5 85% AM- 85%
RAP
Abdominal Circuit
Max Jump attempts in Week 5 were performed as single jumps to determine the maximal box height in
which athlete could stick the landing (again from a standing position).
Lying Tri Extensions Elbow Out – We perform these on an incline bench with the bells always in contact
with one another; begin from a top position and lower the bells together, with elbows out, until they touch
the chest; then extend to the top position using the triceps. There is a video on elitefts™ YouTube page that
shows a demonstration of this exercise – “Elitefts.com: EX index - Elbows Out Extensions s/s BW exten.”
WEEK 6
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Broad Jumps 5 5 5
RAP
GHR 10 10 10 AM-
RAP
Prowler Sprints
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
2 Board Bench 3 70% 3 80% 3 90% AM- 90%
RAP
DB Bench 12 12 12
Out
RAP RAP RAP
Abdominal Circuit
TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Power Clean 5 65% 5 75% 5 85% 5 85%
Lateral High Hurdles 5 5 5
Prowler Sprints 30 Yds 30 Yds 30 Yds 30 Yds
Abdominal Circuit
Broad Jumps – these were simple broad (or long) jumps for distance from a standing position. We always have
the athlete attempt to stick the landing. Concentrate on good form with these and utilize arm swing.
Lateral High Hurdles – this is a lateral bounding exercise that can be performed either over a bench or a high
hurdle.
WEEK 7
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Broad Jumps 5 5 5
RAP
GHR 10 10 10 AM-
RAP
Prowler Sprints
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 5 75% 3 85% 3 95% AM- 95%
RAP
DB Bench 12 12 12
Out
RAP RAP RAP
Abdominal Circuit


TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Power Clean 5 65% 5 75% 5 85% 5 85%
Lateral High Hurdles 5 5 5
Prowler Sprints 30 Yds 30 Yds 30 Yds 30 Yds
Abdominal Circuit
WEEK 8 DELOAD
TRAINING SESSION 1:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Box Jumps 5 5 5
Jumps Jumps Jumps
GHR 10 10 10
Grappler Twists

TRAINING SESSION 2:
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
2 Board Bench 5 50% 5 50% 5 50%
Body Weight Chins 10 10 15
Abdominal Circuit


TRAINING SESSION 4:
Power/Strength
Set 1 % Set 2 % Set 3 % Set 4 %
Exercise:
Hex Deadlift 5 0.5 5 0.5 5 0.5
Abdominal Circuit
BIO ERIK EGGERS

Erik Eggers graduated from the University of Connecticut with a BS in Finance. He is a Certified Strength and Conditioning Specialist
(“CSCS”) with the National Strength and Conditioning Association (“NSCA”) and has been involved in resistance training for the past
25 years. In competitive Powerlifting, Erik has held state records in the International and American Powerlifting Associations (“IPA”
and “APA”) and in Gene Rychlak’s Revolution Powerlifting Syndicate (“RPS”). Erik founded Beast Training (“Beast”), a warehouse
Strength and Conditioning facility located in Trumbull, Connecticut, where he served as its Strength and Conditioning Coordinator
from 2010 to 2013. Erik enjoys writing horror fiction and is an avid reader, particularly favoring the works of Stephen King, Chuck
Palahniuk, and Cormac McCarthy. He is periodically haunted by the “Deadlift Devil,” a fiendish apparition and source of woe who
frequently besieges his training platform, not unlike the ghost of Jacob Marley in the Charles Dickens’ classic, “A Christmas Carol.”
(Web: www.beastgym.com; YouTube: BeastTrainingLLC; Instagram: @beastllc, and Twitter @BEASTTRAINING)
12 Week Fat Loss
Alwyn Cosgrove
12 WEEK FAT LOSS TRAINING PROGRAM

Alwyn Cosgrove
Team Elitefts
12 Week Fat Loss 56 Alwyn cosgrove
Frequency Of Training
Note: when two sessions are listed for the same day, perform the strength training portion first.
Stage 1 Sun Mon Tue Wed Thu Fri Sat
Cardio Strength Strength Cardio Strength

Week One A A OFF B B A OFF

Cardio Strength Strength Strength
Week Two A B OFF A OFF B OFF
Cardio B Cardio A
Week Three A A OFF B B A OFF

Week Four A B OFF A B B OFF
Cardio B Cardio A
Strength Strength Strength

Week Five OFF A OFF B OFF A OFF
Cardio A Cardio B Cardio A
Week Six B B OFF A OFF B OFF
Cardio A Cardio A Cardio B
Week Strength Strength Strength

Seven OFF A OFF B OFF A OFF
Cardio A Cardio B Cardio A
Week Eight B B OFF A OFF B OFF
Cardio B Cardio A Cardio B

Week Nine A A OFF B A A OFF
Cardio B Cardio B
Week Ten A B OFF A B B OFF
Cardio B Cardio A Cardio A
Week Cardio Strength Strength Strength

Eleven A A OFF B OFF A OFF
Cardio B Cardio A Cardio B
Week Cardio Strength Strength Cardio Strength
Twelve A B OFF A B B OFF
Cardio B Cardio A Cardio A
Exercise Protocols Cardio B:
We have two interval training modalities that we are This second routine is a Heart rate based method.
going to use for the duration of the program. With this method, work until your heart rate reaches
85% of your max, then recover until your heart rate
Cardio A: is at 70% or less. Obviously this means that the
work and recovery time will be all over the place.
This is a general type of interval program. It’s not However, the cool part is that the “periodization”
complicated, it’s not pretty, but it’s extremely is built in. Just do as many rounds as you can
effective. Basically we’re beginning on a 1:2 work in the given time frame for the entire duration.
to rest ratio and progressing by week nine to a This will change as fitness improves, and may
1:1 ratio. In the example I’ve given I have used change day to day based on fatigue levels.
one minute work intervals. This is the upper limit
as I don’t believe most people can work for longer Weeks 1-4
than this at maximum intensity. However I have no
problems with you working for only 30 seconds, and Warm up for 3-5 mins
resting for one minute and working up to the one Perform as many work and recovery cycles based
minute work interval. on HR as you can in 20 mins.
Recover with a slow walk for 3-5 mins.
The typical question I get asked as regards this type
of training is “how hard do I work?” The work period Weeks 5-8
should be around 8 or 9 on a scale of 1-10, and the
recovery period should rate about a 5. Warm up for 3-5 mins
Perform as many work and recovery cycles based
The workout: on HR as you can in 25 mins.
Recover with a slow walk for 3-5 mins.
Warm up 3-5 mins.
Workout for the given “rounds” Weeks 9-12
Cool down 3-5 mins
Warm up for 3-5 mins
Weeks 1-4: Perform as many work and recovery cycles based
One minute high intensity work, Two minutes easy on HR as you can in 30 mins.
cardio, Repeat for 6 to 8 rounds Recover with a slow walk for 3-5 mins.
Weeks 5-8: Strength Training

1 min high intensity work (higher than weeks 1-4),
90s recovery, Repeat for 8 to 10 rounds The Complexes
Weeks 9-12: One of the key components to this program is the
1 min high intensity work (again, this should use of barbell or dumbbell complexes. A barbell
continually be at a higher level), 1 min off, Repeat complex can be defined as two or more movements
for 10 to 12 rounds performed in a sequence without rest using the
same load. Each Movement is performed through
a set number of reps before moving to the next
movement.
The advantage of this type of training is obvious – in a short period of time, in a limited
space, with limited equipment you can get a lot accomplished. The metabolic effect of
this type of work is unparalleled – you get increased work demand, use more muscle
groups, increase work capacity and massively increase caloric expenditure.
We will alternate between the use of two complexes in this program, however the
possibilities are endless and the trainee should not be afraid to come up with their own
variations. The rep ranges change every four weeks so adjust the loads accordingly.
Complex A:
Bent over Row
Hang Clean
Front Squat – push press
Back Squat
Good Morning
Wks 1-4: 4 x 8
Wks 5-8: 5 x 4
Wks: 9-12: 5 x 6Complex B:
Deadlift
Clean Pull
High pull
Reverse Lunge
Push Press
Wks 1-4: 4 x 8
Wks 5-8: 5 x 4
Wks: 9-12: 5 x 6
The Circuits:
The bulk of the program involves around a more traditional type of training. Each
workout will involve four exercises, alternating between upper and lower body
exercises, performed for various reps (according to the program phase) with short to
non-existent rest periods.
Circuit A:
Weeks 1-4 Weeks 5-8 Weeks 9-12
Bulgarian Split Squat Squat Dynamic Lunge
Push Ups Inverted Row Incline DB press
SHE SHELC Romanian Deadlift
Seated Cable Row/DB Row T-push Ups. Bent over Row
Circuit B:
Weeks 1-4 Weeks 5-8 Weeks 9-12
Hip thigh Extension. Step Up Deadlift
DB Military Press Close Grip Pulldown Prone Pike
DB Squat Static Lunge Explosive Squat
Wide Grip Pulldown Db Rotational Press Chins
Weeks 1-4:
Perform a total of three strength workouts per week on non-consecutive days. Alternate between
workouts A and B.
Energy system work:
Workout A
Order Exercise Sets Reps Rest
A Complex 4 8 ea. 90s
B1 Bulgarian Split Squat

Workouts one and four 4 6 each 90s
Workouts two and five 2 20 ea. 30s
Workouts three and six 3 12 ea. 60s
B2 Push Ups (use load/elevated feet for the low reps)

Workouts one and four 4 6 90s
Workouts two and five 2 20 30s
Workouts three and six 3 12 60s
B3 Supine Hip Extension

Workouts two and five 2 20. 30s
Workouts three and six 3 12. 60s

B4 Seated Cable Row/ DB row
Note:
A1, A2, A3 etc are supersets. Perform one set of each exercise in a circuit format, until you have completed all the work
sets.
Workout B
B1 Hip thigh Extension / Single leg Glute bridge

B2 DB Military Press
B3 DB Squat
B4 Wide Grip Pull down /Pull Up

Note:
A1, A2, A3 etc are supersets. Perform one set of each exercise in a circuit format,
until you have completed all the work sets.
Motion – again, concentrate on moving one vertebra at a time,

until you are in the fully stretched position. Weeks 5-8:
Perform a total of three strength workouts per week on non-
consecutive days. Alternate between workouts A and B.
Workout A
B1 Squat
B2 Inverted Row
B3 SHELC
B4 T-push ups
Note:
Workout B
B1 Step Up

B2 Close Grip Chins
B3 Split Squat

B4 DB Rotational Shoulder Press
Note:
Weeks 9-12:
Perform three times per week on non-consecutive days. Alternate
between workouts A and B.
Energy system work:
Workout A
B1 Dynamic Lunge
B2 Inc DB Press
B3 Romanian Deadlift
B4 Bent Over Row

Note:
Workout B
B1 DB Deadlift

B2 Prone Pike –push up combo
Workouts one and four 3 10 ea. 90s

B3 Explosive Squat/Jump Squat

B4 Wide Grip Pull ups/Pull downs

Note:
Alwyn Cosgrove
Alwyn is a Tae kwon-do international champion and has utilized his personal
experience as an athlete and combined it with the advanced theories of European
Sports Science and the principles of modern strength and conditioning systems.
He worked with a wide variety of clientele, including several Olympic and
national level athletes, five World Champions and professionals in a multitude
of sports including boxing, martial arts, soccer, ice skating, football, fencing,
triathlon, rugby, bodybuilding, dance and fitness competition.
http://www.alwyncosgrove.com
Knee Integrity:
Building Better Knees
JL Holdsworth
I
have trained several world champions in Brazilian or knees (like myself), the jumping may not be an
Jiu Jitsu: white, blue, purple, brown belts and I’ll option, as you must be able to do it pain free for it to
have a black belt world champion soon. Two joints be an exercise choice for you.
that take a lot of punishment and are the primary
injury spots for BJJ athletes are the shoulders and Let’s start by looking at the exercises in this program.
knees. When Vitor Oliviera (current 6th best absolute I have divided the exercises into two categories:
black belt in the world) came to start training with Strength work and Density work. In all of these
me two years ago, he had some knee issues. I needed exercises, how you perform them is of utmost
to find a way to strengthen everything around importance. Cheating, or not doing them correctly
the joint so he could compete more often and at a could result in a negative effect on your knee health. I
higher level. Although this program started with have included some basic exercises without pictures
BJJ athletes in mind, we use it for all of our athletesas they are commonly done or have been written
and have had tremendous success in rehabbing and about extensively. Although with some exercises,
preventing new knee injuries. you may wonder why I prescribe them, but you have
to remember that in order to really protect the knee,
The injury itself, your level of fitness, how much you must strengthen everything around it.
pain and where the pain is coming from will
determine how often or at what level of resistance Strength Work
you can perform the following exercises. Obviously,
someone needs to start out very light if just coming Step back - Start at a comfortable height to complete
off an injury and work up slowly as to not agitate it. and add height as you progress. 18’’ being the target
I like to use the 80% rule. Do 80% of what you think goal for this exercise. Bring your heel to back end of
you are capable and if you don’t hurt the next day, box, step back lightly touching heel to the ground &
then you can bump it up a little. coming back up.
For healthy athletes the jumping work is very

Step Down (w/variations)- Healthy individuals
important and helps to build stronger ligaments,
should be able to do this off of a 10’’ box but I have
tendons and cartilage. For people with bad injuries
Knee Integrity 65 JL Holdsworth
had people start as low as 3’’. Start with your toe at extended and pull back slowly (don’t jerk) through
the very edge of the box. Slowly and under control your full range of motion. Keep the foot close to the
step down off the box tapping your heel gently to ground at all times.
the ground and returning back up. Once you have
mastered this off at least an 8’’ box then you can Sled leg curl/Leg extension - Load a pulling sled
move up to the banded version. This combines a with a weight that you can complete the whole
TKE (Terminal Knee Extension) with the step down. exercise with in good form. Loop the end of a pulling
Lastly, you can move on to the heel elevated banded strap around your ankle. Place your supporting
version. This is extremely difficult for someone who foot several inches behind your foot (ahead for
has had knee issues and should be saved until the extensions) with the strap. Pull the sled through the
other versions have been mastered. full range of motion while maintaining your posture.
Step back and repeat (step forward for extension).
TKE- Choke a band around a stationary object and
put it behind your knee. Let your knee bend slightly Quadruped internal isometric (perturbation &
then fully lock out the knee joint, contracting the rotation) - Choke a mini band around something
quads as much as possible. stationary. Start on all fours with the band around
your ankle pulling you towards the stationary object.
Banded anterior tib pumps - Sit on the ground Ensure that your hip and knee is at 90° with your
with legs straight out in front. Wrap a band, that is ankle is direct line with your knee (Left pic). Pick
choked on an object, around your toes. Then allow your knee and toe off the ground an inch and hold
the foot to be pulled into plantar flexion (toe down) isometrically in that position. Perturbation (middle
and then pull up and squeeze into dorsiflexion (toe pic) is where you hold same position but someone
up). moves the band and you try to keep foot still, resisting
and stabilizing against movement. Rotation (right
Standing calf raise - Make sure that you do these pic) is where you let the band externally rotate your
one leg at a time and get a 2s hold at the top. hip and then bring it back to the start position and
hold for 2s.
Leg extension - Make sure that you do these one leg
at a time and get a 2s hold at the top. Depending on Quadruped external isometric (perturbation &
the knee injury this may limit your range of motion rotation) - Same set up as above but the band will
and/or ability to do this exercise. be pulling your ankle towards the stationary object
from the outside. Make sure to let the band go over
GHR - If you don’t know what this is by now then top of the leg that is closest to whatever you attach
go to elitefts.com and do a search. band to. Obviously the other two variations are the
same.
Banded adductor - Choke band to a stationary
object. From a standing position hook band around Guard (Partner) external/internal isometric
ankle and bring it across in front of your other foot. (perturbation & rotation) - In BJJ, you use the
Let it return and repeat. Hold for 2s each contraction. guard position but this is also great for team or group
Banded leg curl - Sit on a bench that is far enough settings where you need to get more people through
from the object you have choked the band to so quicker. This is great for any athlete and you will
that there is never slack in the band. Adjust band quickly see some weaknesses show through.
thickness based on your strength level. Hook the Density work (for relatively healthy athletes)
band around your ankle. Start with the leg fully
Knee Integrity 66 JL Holdsworth
One leg Land & stick hop - This exercise is done and educated strength coaches in the world. His unique blend
just as the pictures below, only on the ground and of experiences as a collegiate athlete, strength coach at the
University of Kentucky, professional powerlifter, (forced)
not on a balance pad. Make sure that you can land rehabilitation expert, grip strength specialist, and small business
and hold for one second with good balance before owner gives him a unique perspective and range of knowledge
moving on to the balance pad. that most coaches don’t have. Owner of The Spot Athletics, JL has
helped produce numerous state, national, and world champions
in various sports. His personal best competition lifts to date
One leg Land & stick over hurdle (height based are a 905-pound squat, a 775-pound bench, and an 804-pound
on athlete ability) - Same concept as exercise deadlift. Although he has many letters behind his name from
below only you jump over a hurdle and stick landing certifications and a degree, the most important letters to JL are
on the other side. Start with a 6’’ hurdle and then BAMF.
move to 12’’ and finally an 18’’ hurdle.
One Leg Land & stick on balance pad - Start

with one leg on balance pad. Hop up and land in
good position with butt slightly back and weight
decelerated through glutes and hamstrings.
Depth Jumps - Start at a height that is 75% of the

persons max box jump for double legged. Unless
they can do this with good form they should not
move on to single leg depth jumps. Start at 50% of
max for single leg depth jumps. These are only for
your most advanced athletes who are healthy, this is
not for rehabbing purposes.
So now that you know how to do the exercises, let

me explain how to use them. For rehab purposes,
you can use them as your primary workout. For
everyone else I recommend either putting it before
lower body workouts or scheduling other days of
the weeks to complete the work. For BJJ and other
combat athletes, I recommend doing them 2x/wk.
For other athletes with healthy knees, 1x/wk can be
sufficient. But if you have the time, doing both days
would be beneficial as well
In the table all exercises with A1, A2 are referring to

a circuit and should be done consecutively. The rest
interval is not after each exercise but rather after
the circuit is completed. Sets/reps and the level of
difficulty can all be adjusted based on health of knee
and work capacity of athlete. The examples below
are examples to start with.
JL Holdsworth is one of the most experienced, knowledgeable,

Common Training Mistakes
for Aspiring Women Competitors
Alexander Cortez
O 1. Not Training Heavy Enough

ne of the fastest growing categories in
bodybuilding right now is the bikini,
physique, and figure divisions. At any show, Women as a gender tend to have less overall
there is an ample amount of female competitors, type II muscle fiber than men do, and this often
and classes are becoming increasingly crowded. makes them predisposed to be better and more
comfortable with higher repetitions. This presents
To use general terms, for any women competing a common problem, as many women simply do not
in any physique category, the dedication to train lift weights heavy enough to build any appreciable
is identical to that of any bodybuilder. However, muscle, and instead spend time training endurance
there are unique training considerations that over and over again, with no progress to show for it.
need to be considered for women that are truly
interested in dedicating themselves to a competition This is partly a psychological issue, as I have
and the overall lifestyle of a physique athlete. found with many of my female clients, they are
often upset initially that they can only do 5-6
Having a solid amount of experience training female reps with a weight, and they are determined to
clients, I can definitely say that women present do 10. Because of this, I always breakdown to
their own unique set of challenges that arise them the basics of muscle building physiology,
during training, and for the uniformed trainer or the differences in fiber sizes, how muscle is
trainee, progress can be incredibly slow or grind remodeled through damage, progressive overload,
to halt. Often times this is simply due to lack of and overall, why they HAVE TO lift heavy (relative
awareness of certain issues that may be inhibiting to them) if they truly want to see body changes
progress. Or it could be lack of understanding of
the unique training needs that women present. Working with bikini competitors, I have encountered
the same common issue over and over again of
Regardless, I decided to break down and analyze a woman being told that she needs to fill out X
as many of these common and not so common muscle group, say glutes and hamstrings, but
problems as I could. Some of these are extremely she continues to do the exact same workouts she
basic, other not so much. For all the women that was doing prior, with no differences in weight.
are new to training, and even for the ones that are
not, this list should hopefully be an informative look As you can imagine, one of the first changes I will
that helps to guide you in making your own process suggest making is incorporating lower rep sets
more effective. in the 3-8 repetition range, and recommending
Common Mistakes 68 Alexander Cortez
alternating 3-4 weeks period of heavier lifting with The exercise hierarchy of effectivity, and basic
3-4 week periods of higher volume. Combined with muscle physiology explain this. If you want to create
proper diet, this spurs new muscle growth that may major changes, you must use major movements, and
not have been happening prior. that starts with the execution of the basics.
2. Undeveloped Mind Muscle Connection 4. Not Utilizing “Plyometrics”
It goes without saying that women do not have Let me qualify this statement first, there has been
the same testosterone levels or natural levels of some confusion in today’s training environment
strength as men. Men have not only larger muscles, as to what the term “plyometrics” signifies. I’m
but greater levels of neuromuscular innervation. not referring to technical plyometrics, but the
now common definition of repeated jumps. If this
Subsequently, many women who have never statement is confusing, understand that plyometrics
lifted will often have trouble “feeling” a muscle were first conceived as a low volume, very specific
working when they first attempt to lift weights. way of training explosive reaction and power in
athletes. They had precise jumping and landing
Addressing the psychology of this issue, women are guidelines. The usage of them was on a low
often fixated on the “toning and burning” mentality, volume basis for short periods of time in training.
and they want the movements they do to give them
that fatigued sensation. Problem though, is that they Now, plyometrics are simply a catch all
end up fixating on triceps kickbacks and that seated term that refers to anything that is “jumpy”,
abductor machine, and not a squat or a pushup is done. and covers everything from box jumps to
hops, leaps, and everything else in between.
I always explain this to my novice female clients
that they shouldn’t expect to automatically “feel So yeah, plyometrics. If you are a female
the burn” when lifting heavy weights on compound physique athlete of any kind, I would really
movements, especially for lower reps. After a session recommend incorporating them into training.
or two when they report back being more sore than
they ever have been in their life, they usually drop Why is this? Simple, they are an explosive movement
the “toning” mindset readily. that stimulates the growth of type II muscle fibers.
Additionally, I’ve had many women express to me
3. Favoring Isolation Movements that their lower half got much leaner after utilizing
plyometrics in their training. Not so scientific, but
Following the lack of mind/muscle connection I’ll take it as evidence that clearly they are doing
and fitting into the “burn” mindset, women something beneficial.
often gravitate towards isolation movements,
which by their very nature are far more acute 5. Not Enough Volume or Intensity
in the small muscles they stimulate, and much
easier to “feel” than the compound movements. Whenever I open women’s health magazines, I’m
always disappointed to see how low volume and
While these movements can have their place, low intensity the routines are. Often it is nothing
the majority of training should not be comprised but a few “activation” type bodyweight movements.
of this. There is no replacement for properly As such, it seems to be a common issue with novice
performed squats, presses, pulls, and rows. female lifters that they will end up following either
one, or both of these lower volume or low intensity
routines.
For example, I’ve observed a woman may do they were gymnasts, dancers, or crossfitters, they
something like a dumbbell shoulder press, 3 sets all trained with bodyweight movements. While
of 15, and not once during any set do they strain, most men wont get “big” with just bodyweight,
struggle, or really exert too much of an effort to bodyweight exercises are absolutely fantastic
move the weight. for women’s muscular growth. They are easy to
progress, easy to assess, quick to recover from,
Add in a similar set for some lateral raises, and that and they can be utilized in most every workout.
concludes the entirety of the shoulder training.
Any women who can rep out 10 chin-ups, 20 pushups
As you can imagine, no one is going to make and bust out high reps of jump squats, is going to
progress training this way. have excellent upper and low body development
while being very lean. While these might seem like
Your working sets should be with weights heavy difficult goals, like anything else, they take time.
enough that you must exert mental focus and effort
to complete the set. You should not be able to throw See an example in this month’s training section
this kind of weight around easily. It is the kind of on what a solid program looks like for a female
weight where proper form is crucial to avoid injury, competitor with bodyweight work incorporated
and necessary to maximize results. into it.
6. Neglecting Strength Development 8. Neglecting Weak Points
These all intertwine with each other, clearly. Men certainly do this as well, but it is the inverse
Neglecting strength is a common issue, and one I of women. For most men, upper body is the
feel arises simply because women are not often told greatest area of focus, and legs get neglected.
that they are unable to get strong in the first place. For women, the lower body tends to be their
strong suit, and upper body is secondary.
It certainly takes more time for women
than men to build their strength in the big Depending on your division, some women need
lifts, but in no way is it impossible. All it more upper body development than others. If
requires is dedicated training and patience. you are competing in fitness, figure, physique, I
can say without hesitation that your upper half
For many professional female physique athletes should be getting trained high frequency around
I have spoken with, their strength levels are, in 4x weekly. The upper body for women can take far
fact, how they gauge their physique progress. longer to develop than the lower body, and should
Over the years in which they trained, they be prioritized in training. An example of this high
realized there was a direct correlation to the frequency would be the following
progress in the mirror and the weights on the bar.
Day 1-Lower body - quad focus, abdominals
This is a mindset more women need to adopt in Day 2-Upper body - chest and back
training, and not just focus on the short term. Day 3-Lower body - deadlifts, hamstring and
7. Not Enough Bodyweight Movements glute focus
Day 4-Upper body - shoulders, arms, abs
The most developed and impressive female Day 5-Upper body - back training
physiques I have seen have all had one thing in
common; high volume bodyweight training. Whether
In this way, you are working back 3x weekly (with For both the trainers and trainees, it is important
chest, with deadlifts, and a dedicated back day) and to be aware of this. There is evidence that female
the pressing muscles twice weekly. Depending on athletes are actually more likely to get ACL tears
recovery, you could even add in another light pump during the week of menstruation, and even
day for shoulders or arms, if you wished. for someone not competing on the field, this is
relevant information. Temporary anemia would
9. Neglecting Stabilizers and Synergists make it wise to taper back the volume, and
changes in estrogen and testosterone levels can
Say you are a woman that is training hard and make a particular week a bad time to push heavy.
heavy, and you are making progress—but you start
getting anterior shoulder pain that won’t go away, Every woman is a bit different, make sure your
or you have patella pain that comes and goes. training is working with your body and not against it.
This is not uncommon. Women have smaller joints Overall, an aspiring female competitor should
and more lax connective tissue than men, and realize that this lifestyle is one that is constant
while high volume works well, it also increases learning process, and be willing to question and
the chance of overuse injuries or general joint change things that are not working. Hopefully these
aggravation. insights can help both the women and men out there
be better athletes and better trainers as well. Should
To remedy this, perform the following as part of anyone have any questions, as always feel free to ask
your warm-up: me in the Q&A, or directly on Facebook as well.
Upper body days - extra rotator cuff work, band Alexander is a new addition to the EliteFTS team, and is fiercely
proud of it. A former ballet dancer who became an iron disciple
pull aparts for the rhomboids and rear delts. after using traditional barbell lifting to recover from injury,
Alexander lives and works by the mantra of being strong(er).
Lower body days - high rep hyperextensions for In 2008 after injuries he needed a cane just to walk, but after
glutes and low back, pulse lunges for VMO and reading Dave Tate’s Under the Bar, he made a choice that he
glute medius. would never be weak again. Coming from a non-traditional
athletic background, with a degree in Dance Choreography,
Alexander is an intense study of the psychology and science of
Maintaining a balance of pushing/pulling how and why we train. Currently dually studying for his CSCS
movements (2:1 ratio being the best), as well as and masters in exercise science, he has trained hundreds of
lower body unilateral work, will go a long ways clients as a personal trainer since 2009, and will be lifting in his
towards preventing injuries. first powerlifting meet in 2013. He currently is a fitness coach at
UFC Gym in Corona, CA, and he has begun writing on strength
and life on his blog, Godsofstrength.com
10. Not Modifying Training According to
Menstrual Cycle
Depending on where a woman is at in her monthly

menstrual cycle, she could be feeling high energy,
feeling sluggish, be experiencing extra water
retention, having higher or lower pain tolerance,
or potentially be at greater risk for an injury.
Foundational
Training Mike Kozak
I
have been in the private sector of strength 30 minutes of hurdle and cone drills for the sake
and conditioning for over 10 years now. One of saying we do SAQ. The goal of that portion of
major thing that I have learned is that properly the program is to learn proper movement skills and
developing 12 – 14 year old athletes is critical to the then continueing to work on putting force into the
ongoing success of my business. First of all, there ground at the right angles.
is no shortage of average young athletes in Central
Ohio. I have written an article on this in the past: if The 12 week program I have provided is broken
you are looking to only cater to the elite athletes, you down into three, four week phases. With that being
might want to rethink your business plan. Secondly, said, these are templates and nothing is set in stone
if you do a great job of training these kids, you are for each kid. I know everyone fears the dreaded
setting yourself up to get their business for 5 or cookie cutter program - in this instance everyone
more years. starts with the same cookie, but it is decorated
differently for each kid. For instance, Phase 2 has “1
Taking into consideration that my average 13 leg squat or variation” programmed on Day 1. Some
year old athlete either plays 2 or more sports or young kids just simply do not have the strength to
participates in year round practice for one sport, my bodyweight ratio to do this, so we might use a step
typical foundational program is set up for 2 days per up instead. For bodyweight exercises like pushups,
week of training. Our sessions are set up for 75 - 90 our ultimate goal is to do QUALITY push ups from
minutes of training that are comprised of flexibility/ the floor. But my average 12 – 14 year old needs
mobility, plyometrics, speed or agility training and to begin with the hands on an elevated box or bar.
then strength and power development. Early in the As time goes on, we lower the box and progress to
week, our speed focus is linear and later in the week the floor. However, I have some pretty advanced
our focus is lateral acceleration/deceleration. Our 12 year olds that put there feet on box for push ups.
plyometrics are set up to match the speed emphasis
- so typical linear and vertical plyos are set for My suggestion would be to take the templates that I
early in the week and lateral hops and set for later have provided and begin to tailor them to the needs
in the week. We also do some agility ladder drills of each individual kid that you train. For some, you
on our lateral days. Keep in mind that our speed/ might not have to make any changes. For others,
agility work is kept to 6 – 10 sets of drills lasting 2 you might have to change half the exercises. It is not
– 6 seconds. We are not just running kids through uncommon in our gym for a kid to have a sheet that
Foundational training 72 Mike Kozak
has all kinds of exercises crossed out, notes made and arrows pointing everywhere. If that is what it takes
for kid to get a quality workout, then that is what we do.
One more note. We rotated various weighted carrys or famers walks on a week to week basis. You will see
these programmed on Day 1. We start all new kids with a basic 2 arm farmers carry with KBs. As time
goes on, we might move to suitcase (1 arm) carries or other versions that we feel are appropriate. The
same goes for our sled work. Our beginners always begin with sled pushes. As time goes on, we progress
to walks, backward drags and lateral drags.
Mike Kozak is the owner of SOAR Fitness Systems in Lewis Center OH. For questions about this program, email him at mikekozak03@
gmail.com.
Foundational Training - Level 1

Day 1 Date Date Date Date
Foam Roll/warm up
1 leg plyo
Hop and stick Hop and stick
paired with breathing/ Box blast Box blast
in ladder in ladder
brace in supine
Linear speed
Hip program
Box jump 2x5 3x5 3x6 3x6
Prone bridge 2x20sec 2x25sec 2x30sec 2x30sec
Push up – reps then ISO -
2x - 3x 3x 3x -
box or bar if nec
Split squat 5 sec ISO from
2x5e 3x5e 3x6e full 3x8e full
bottom up weeks 1 and 2
TRX row - last rep ISO 2x8 3x8 3x10 3x10

1 leg RDL – bodyweight
2x8e 2x8e 3x8e 3x10e
or with cable
2 leg glute bridges - 5sec 2x4 2x4 2x5 2x5
MB fwd overhead throw
2x5e 2x5e 2x5e 2x5e
w step
Farmers walk 2x50yds 2x250yds 2x50yds 2x50yds

Foam Roll/warm up
Ladder/lateral hops
Agility – lateral accel/
decel
T and Y 2x T and Y
Shoulder stability/mobility T – 2x10sec T – 2x10sec
10sec 2x10sec
MB push press throw or

2x5 3x5 3x6 3x6
box jump
Side bridge variation 2x15sec e 2x15sec e 2x20sec e 2x20sec e
DB chest press 2x6 2x8 3x8 3x10
Front Squat - KB if nec -
2x8 3x8 3x10 3x10
last rep ISO
Band assisted NG Chin up
2xmr 3xmr 3xmr 3xmr
– finish w ISO –
2 leg hip lift on floor 2x8 3x8 3x10 3x10
Sled Pushes 4x10yds 4x10yds 4x15yds 4x15yds
MB chest pass 2x10 2x10 2x12 2x12
mr - max quality reps e – each side
Foundation Phase 2
Foam Roll/warm up
1 leg plyo 1 leg box 1 leg box 1 E leg box 1 leg E box
Box jump w Box jump w
2 leg plyo E box jump E box jump
apr apr
Linear speed
Supine hip flex hold 2x10sec 2x10sec 2x12sec 2x12sec
Olympic Progression using
3x5 3x5 3x5 3x5
MB
Prone bridge - toes on box 2x20sec 2x25sec 2x30sec 2x30sec
Inc DB 3x6 3x8 3x10 8 6 3x8
1 leg squat or variation 3x6e 3x8e 3x10e 3x6e
1 arm cable row 3x8e 3x8e 3x10e 3x10e
1 leg RDL - cable 3x6e 3x6e 3x8e 3x8e
Half get up 2x8e 2x8e 2x10e 2x10e
MB slam 2x10 2x10 2x12 2x12
Farmers walk
Foam Roll/warm up
Ladder/lateral hops
Agility
Shoulder circuit - wall
slides, quadruped rotations
KB swing – nec
3x8 3x8 3x10 3x10
progression
Side bridge variation 2x15sec 2x15sec 2x20sec 2x20sec
Push ups 3x 3x 3x 3x
Front squat – KB or bar 3x6 3x8 3x10 4x6

Chin up 3x 3x 3x 3x
SB Leg curl - ecc if nec 3x6 3x8 3x10 3x10
Sled drags or pushes
H. Kn chop – MB 2x10 2x10 2x12 2x12
Stretch
Foundational Training - Level 3
Foam Roll/warm up
Power skip 2x5e 2x5e 2x6e 2x6e
Forward Hurdle jump 2x12 2x12 2x12 2x12
Linear speed
Supine cable hip flexion 2x10e 2x10e 2x10e 2x10e
Snatch - DB or bar 2-3x3 2-3x3 2-3x 4 2-3x4
Prone bridge -1 leg 2x12sec e 2x12sec e 2x15sec e 2x15sec e
Bench press 3x6 3x8 3x10 8 6 3x6
FE split squat - or
3x6e 3x8e 3x10e 3x6e
progression
Seated row 3x8 3x10 3x12 3x8
1 leg RDL 3x6e 3x6e 3x8e 3x8e
Half get up w hip lift 2x6e 2x6e 2x8e 2x8e
MB H. Kn Rot throw 2x10 2x10 2x12 2x12
Stretch
Farmers walk
Foam Roll/warm up
Ladder/lateral hops
Agility
Blackburn holds - T W Y 2x10sec 2x10sec 2x10sec 2x10sec
DB squat jump 3x5 3x5 3x6 3x6
Side bridge – feet on box 2x15sec 2x15sec 2x20sec 2x20sec
H. Kn. DB military 3x6e 3x6e 3x8e 3x8e
KB or TB dead lift 3x5 3x5 3x6 3x6
Chin up 3x 3x 3x 3x
Hip thrust – back on bench
3x8 3x8 3x10 3x10
- band or chain resisted
Half Kn cable chop 2x10e 2x10e 2x10e 2x10e
Sled work
TRX row 2xmr 2xmr 2xmr 2xmr
Creating a More
Powerful You
Josh Bryant
O
n the field of play, the determining factors
between the all-stars and those picking
splinters out of their rear ends are speed and
power.
For the no longer competiti-ve sportsmen,

possessing power can mean reigning victorious in
any situation; from a self-preservation situation
at the local kick n’ stab, to a gold medal at the next
dwarf tossing competition.
Power simply means the ability to develop force

rapidly. Developing high amounts of force slowly is
great for powerlifting… but not much else.
This program is all about creating a more powerful
you!
If you are not technically proficient in the Olympic

Lifts, do not do this program.
Guidelines
When weights are not given for accessory

movements, the instructions are simple, go as
heavy as possible without sacrificing technique and
completing the allocated number of reps. On dips
and pull-ups, add weight if applicable.
If specified weights feel too light, move the weight
faster. DON’T add weight to the bar, don’t do extra
reps.
Remember, moving the bar faster creates higher
Creating a More powerful You
amounts of force and power. 76 Josh Bryant
The Routine
Week 1
Day 1
Weight % Sets Reps Rest Interval
Clean 70, 72.5, 75, 72.5, 75, 77.5 5, 3, 1, 5, 3, 1 As Needed
Low Hang Clean 60 3 5 2-3 min.
Front Squat 72 5 5 2-3 min.
Pendlay Row 3 5 1-2 min.
RDL 3 8 2-3 min.

Day 2
Bench 80 3 3 As Needed
Speed Bench 70 6 4 1 min.
Push Press 75 5 5 2-3 min.
Dumbbell Incline 3 10 90 sec.
Tricep Extensions 3 10 90 sec.
Hammer Curls 5 20 (10 each 90 sec.
arm)

Day 3
Snatch 70, 72.5, 75, 72.5, 75, 77.5 5, 3, 1, 5, 3, 1 As Needed
High Hang Snatch 60 3 5 2 min.
Back Squat 82 3 3 As Needed
Speed Squat 70 6 4 1 min.
Step-ups 3 16 (8 each 2-3 min.
leg)

Day 4
Deadlift 70 6 1 45 sec
Power Clean 60 3 5 2 min.
Power Snatch 60 3 5 2 min.
Week 2
Day 1
Clean 72.5, 75, 77.5, 75, 77.5, 80 5, 3, 1, 5, 3, 1 As Needed
Creating a More powerful You 77 Josh Bryant

RDL 3 8 2-3 min.

Day 2
arm)

Day 3
Snatch 72.5, 75, 77.5, 75, 77.5, 80 5, 3, 1, 5, 3, 1 As Needed
leg)

Day 4
Week 3
Day 1
Clean 75, 77.5, 80, 77.5, 80, 82.5 5, 3, 1, 5, 3, 1 As Needed
RDL 3 8 2-3 min.

Day 2

arm)

Day 3
Snatch 75, 77.5, 80, 77.5, 80, 82.5 5, 3, 1, 5, 3, 1 As Needed
leg)

Day 4
Deadlift 82.5 5 5,4,3,2,1 as needed
Week 4 (Deload)
Day 1
Clean 60 3 5 90 sec.
Low Hang Clean 60 3 5 90 sec.
Front Squat 60 3 5 90 sec.
Pendlay Row 60% of working weight 2 5 90 sec
RDL 60% of working weight 2 5 90 sec.

Day 2
Bench 60 3 5 90 sec.
Push Press 50 3 5 90 sec.
Hammer Curls light 3 10 90 sec.

Day 3
Snatch 50 3 5 90 sec.
High Hang Snatch 50 3 5 90 sec.
Back Squat 60 3 5 90 sec.

Day 4
Week 5
Day 1
Clean 80, 82.5, 85, 82.5, 85, 87.5 5, 3, 1, 3, 2, 1 As Needed
Clean Pulls 95 (Of Full Clean) 3 3 2 min.
Front Squat 80 4 4 3 min.
Neutral Grip Pull ups Heavy as possible 4 5 2 min.
GHR 3 6 90 sec.

Day 2
Bench 87 3 2 As needed
Push Press 82 4 3 3 min.
Seated Military DB 4 8 90 sec.
Press
Dips 3 6 to 10 90 sec.

Day 3
Snatch 80, 82.5, 85, 82.5, 85, 87.5 5, 3, 1, 3, 2, 1 As Needed
Snatch Pulls 95 (Of Full Snatch) 3 3 2 min.
Back Squat 90 3 2 3 min..

Day 4
Week 6
Day 1
Clean 82.5, 85, 87.5, 85, 87.5, 90 5, 3, 1, 3, 2, 1 As Needed
Clean Pulls 97 3 3 2 min.
GHR 3 6 90 sec.

Day 2
Press

Day 3
Snatch 82.5, 85, 87.5, 85, 87.5, 90 5, 3, 1, 3, 2, 1 As Needed
Snatch Pulls 97 3 3 2 min.

Day 4
Week 7
Day 1
Clean 85, 87.5, 90, 87.5, 90, 92.5 5, 3, 1, 3, 2, 1 As Needed
GHR 3 6 90 sec.

Day 2
Bench 92.5 1 2 As needed
Push Press 87.5 4 3 2 min.
Press


Day 3
Snatch 85, 87.5, 90, 87.5, 90, 92.5 5, 3, 1, 3, 2, 1 As Needed

Day 4
Deadlift 85 5 5,4,3,,2,1 as needed
Week 8 (Deload),
Repeat Week 4
Week 9
Day 1
Clean 87.5, 90, 92.5, 90, 92.5, 95 3, 2, 1, 2, 1, 1 As Needed
Wide Grip Pull ups Heavy As Possible 3 8 2 min.
GHR 3 6 90 sec.

Day 2

Day 3
Snatch 87.5, 90, 92.5, 90, 92.5, 95 3, 2, 1, 2, 1, 1 As Needed
Back Squat 97.5 3 1 3 min..

Day 4
Deadlift 80 6 1 1 min.

Week 10
Day 1
Clean 90, 92.5, 95, 92.5, 95, 97.5 3, 2, 1, 2, 1, 1 As Needed
Clean Pulls 107.5 3 1 2 min.
Front Squat 92.5 2 3 3 min.
Wide Grip Pull ups Heavy As Possible 3 8 2 min.
GHR BW 3 6 90 sec.

Day 2
Bench 97.5 2 1 As needed
Push Press 92.5 3 2 2 min.

Day 3
Snatch 90, 92.5, 95, 92.5, 95, 97.5 3, 2, 1, 2, 1, 1 As Needed
Snatch Pulls 107.5 3 1 2 min.

Day 4
Week 11 (Deload for

next week’s max out)
Day 1
Clean 75 3 3 2 min.

Day 2
Bench 75 3 3 2 min.

Day 3
Snatch 75 3 3 2 min.
Back Squat 75 3 3 2 min.

Day 4
Deadlift 60 5 1 2 min.
Week 12 (Max
Week!)
Noah Bryant is a 2-time NCAA Champion and 4-time All-American in the shot put, with a personal record of
20.80 m. He holds the school record in the shot put at the University of Southern California. Noah represented
the United States in the 2007 World Track and Field Championships and the 2011 Pan-American Games. He
was regarded as one of the strongest shot putters in the world, with a 210 kg (462-pound) clean and 150
kg (330-pound) snatch. He is a Certified Strength and Conditioning Specialist by the National Strength and
Conditioning Association and has over five years experience coaching some of the best NCAA Track and
Field athletes in the country. You can visit his website at NoahStrength.com.
Josh Bryant, MS, CSCS, trains some of the strongest and most muscular athletes in the world in person at Metroflex Gym in Arlington,
Texas, and via the Internet. Josh has won many national and world titles in powerlifting and strongman and was the youngest person
in powerlifting history, at 22, to bench press 600 pounds raw. Josh has squatted 909 pounds in the USPF, officially bench pressed 620
pounds and deadlifted 810 pounds – both raw. He is not all brawn; he has a Master’s degree in Exercise Science, along with other
prestigious certifications. He is the co-author of Amazon # 1 selling book, Jailhouse Strong, along with other best-selling strength
and conditioning books. To learn more about Josh Bryant or to sign up for his free training tips newsletter, visit www.JoshStrength.
com
Equipped Bench
Circa-Max Phase
Vincent Dizenzo
T
his is the six week peaking cycle I used for creating a training cycle. It’s not something taken
a meet. This was preceded by my regular lightly, especially when you are trying to reach the
conjugate programming. It pushed me over next level. That does not necessarily mean for the
the top to finally hit the 900-pound equipped bench sport itself, but how it relates to your own lifting.
I had been searching for. I was ac=tually only doing Man, as I work on this I realize how instrumental
two other exercises on these days. In addition, I was Dave Tate was in reaching this goal. Dave really is
only training one other day and it was moderate the friggin’ man! If you need help setting something
weight/very low volume squatting and deadlifting. up for yourself just hit me up on the elitefts Q&A. I
I had to cut work to an absolute minimum to get might not be as brilliant as Dave, but I have developed
through this training. The weight along with the (un) some programming chops myself.
accommodating resistance that was required on top
of the strain of wearing the gear itself was brutal. Week 1:
I think assistance and additional days of training is ME Bench: (3x2 @55%) Shirted bench 500 + mini
dependent on one’s level of development. and avg short bands + 4 chains to 2 board 2x2, to 1
board 1x2
Below you will see my actual program and numbers.
That means you get to learn this program like I
DE Bench: 170 + 140 lbs of band tension 2x3
did. That is, if you want to implement it — don’t
140 + 180 lbs of band tension 2x3
hate me, it’s that whole teach a person to fish
140 + 180 lbs of band tension + 40 lbs of chain 2x3
thing. I extrapolated the numbers I needed for the
140 + 180 lbs of band tension + 80 lbs of chain 2x
ME (Max Effort) portion from an article I read by
Jim Wendler on elitefts.com for a Circa Max Squat
Cycle. The DE (Dynamic Effort) numbers came from Week 2:
email correspondence with Dave Tate. You can see ME Bench: (3x2 @60%) Shirted bench 550 + mini
the notes and ideas directly following the six-week and avg short bands + 4 chains to 2 board 2x2, to 1
program. I really had to reverse engineer a bunch board 1x2
of numbers to get there, but the results were well
worth it.
ME Bench (w/Swiss Angle Press
I also think it’s good to see the process that goes into Bar): 170 + 140 lbs of band tension 2x3
Equipped Bench Circa-max Phase 85 Vincent Dizenzo
170 + 180 lbs of band tension 2x3 squat-phase/

*These were email notes Dave Tate sent
Week 3: me:
ME Bench: (1x1 @50%, 1x1 @55%, 2x2 @65%)
Shirted bench 500 + mini and avg short bands + 4
chains to 2 board 1x1, 550 1x1, 590 2x2 This may or may not help but is a cycle
I used years ago at Westside that put 50
DE Bench(w/Swiss Angle Press pounds on my bench. My thought process
Bar): 200 + 140 lbs of band tension 2x3 was the band overload was great but
200 + 180 lbs of band tension + 40 lbs of chain 2x3 the bands also made me faster out of
200 + 180 lbs of band tension + 80 lbs of chain 2x3 the bottom and I always wondered if
my lockout suffered because while the
Week 4:
tension was higher I was getting there
ME Bench: 640x1 to 2 board, 730x1 to 1 board,
835x1 to chest faster because of the increased eccentric
contraction. So I used both bands and
DE Bench (w/Swiss Angle Press chains. Using boards is different so I
Bar): 200 + 140 lbs of band tension 2x1 would modify to what you have in some
200 + 180 lbs of band tension + 40 lbs of chain 2x1 way. Maybe just lower the band tension
200 + 180 lbs of band tension + 80 lbs of chain 2x1 some and make up the different (the top
weight) with chains.
Week 5:
ME Bench: worked up to 460 raw for a single (This
was just to feel some weight the week before the Circa- Maximal Band and Chain Phase
meet)
Application: This cycle is designed for intermediate
DE Bench: Blast strap circuit 2 sets x10 (pushups, and advanced lifters who need added lockout
tri ext, rows, curls, scarecrows) strength. If heavy band tension tends to beat you
up, but you’re still in need of lockout help, this cycle
will help you. It’s intended for lifters who can bench
Week 6:
press over 450 pounds, and it uses a mix of bands
Meet 900 lb bench *Goal Realized!
and chains to reach the desired top weight. If you
bench under 450 pounds, adjust the chain weight so
*The article Circa Max Squat article Jim the top weight for the heaviest sets does not exceed
Wendler wrote that was the original 85% of your one-rep shirted max or 90-95% of your
one-rep, non-shirted max.
inspiration for my Circa Max Bench
Cycle http://articles.elitefts.com/ Week 1: use suggested band tension for all
training-articles/the-circa-maximal- dynamic sets
25% for 2 sets 3 reps with 20 pounds of chain per
Equipped Bench Circa-max Phase 86 Vincent Dizenzo
side 25% for 2 sets 3 reps with 40 pounds of chain 5/30: Shirt (60%) 545 w/300 lbs band tension to 1
per side 25% for 2 sets 3 reps with 60 pounds or 2 board for 3x2
of chain per side 25% for 2 sets 3 reps with 80
pounds of chain per side 6/6: Shirt 495 1x1, 545 1x1, (65%) 585 2x2, all
with 300 lb band tension to 1 or 2 board
Week 2: use suggested band tension for all
dynamic sets 6/13: Opener to chest around 820 or so
side 30% for 2 sets 3 reps with 40 pounds of chain 6/20: Deload of some sort
per side 30% for 2 sets 3 reps with 60 pounds
of chain per side 30% for 2 sets 3 reps with 80
pounds of chain per side
6/28 Meet
Week 3: use suggested band tension for all *Dave’s response

dynamic sets
I think this is on point. Only suggestion is adding
some chain. Maybe kick back the band tension to
side 35% for 2 sets 3 reps with 40 pounds of chain
240 and add 60 pound of chain at the top.
per side 35% for 2 sets 3 reps with 60 pounds
of chain per side 35% for 2 sets 3 reps with 80 Vincent Dizenzo began competing as an amateur full meet lifter
pounds of chain per side in the 220-pound class. Two ruptured discs caused him to focus
on the bench press, and he eventually became a top ranked
Suggested Band Tensions (based on max bench bencher. His best bench is 830 pounds in the 275-pound class and
press) 850 in the 308-pound class. He has a raw bench of 605 pounds as
a super heavyweight and 600 pounds in the 308-pound weight
class. Vincent won Bench America and has competed in the
100-200 -pounds – Bands not recommended Arnold Classic. He has also competed in Strongman competitions.
201-300 pounds – 30-40 pounds of band tension at He is the host of the Just Big radio show.
the top of the lift
301-400 pounds – 40-50 pounds of band tension at
the top of the lift
401-500 pounds – 70 - 80 pounds of band tension at
the top of the lift
501-600 pounds – 70 - 80 pounds of band tension at
the top of the lift
601-700 pounds– 100-120 pounds of band tension
at the top of the lift
800 plus pounds – 140-160 pounds of band tension
at the top of the lift
*My Correspondence back with Dave

Okay, here’s the outline for the circa max:

5/23: Shirt (55%)495 w/300 lbs band tension to a
1 or 2 board for 3x2
Monte, 6
Indianapolis, IN
I WISH TO GO TO WALT DISNEY
WORLD- RESORT
WORLD ® RESORT
Monte is a humorous 6 year-old boy who could talk

all day long! He enjoys playing with small toys like
bouncy balls and action figures. He especially loves
going outdoors and having water gun fights with his
sister!
Monte is recovering from a kidney (renal) transplant.

A kidney transplant is a surgical procedure primarily
performed on patients with end-stage renal disease
or when the individual’s kidneys have failed. The
kidneys filter waste from the blood and remove it
from the body in the form of urine. They also help
maintain the body’s fluid and electrolyte balance. If
your kidneys stop working, waste builds up in your
body and can make you very sick.
When Wish-Granting volunteers met with Monte, he

knew exactly what he wanted to wish for: to go to
Walt Disney World® Resort. Monte is excited for a lot
of things as the trip is being planned. For one, he
loves all kinds of food and can’t wait to eat as much
as he can at the park! Also, since his surgery he
hasn’t been able to spend a lot of time outdoors. This
will be a great chance for him to get to soak up the
sun! Monte is thrilled that he gets to go to Disney,
meet all of his favorite characters, and have a great
Thank you for making wishes like Monte’s time with his family.
come true.
Off-Season Strength
Program Jerry Handley
T
his program is designed specifically for wrestlers with an early-intermediate training age (typically
the later high school years) looking to build overall strength using traditional (barbell, bodyweight)
and “nontraditional” (strongman, kettlebell) exercises.
About the Coach
Jerry Handley, M.S., M.S.
CSCS, SCCC, Barwis Methods Master Performance Coach
Owner of Viking Performance Training LLC in Morgantown, WV
Former Strength and Conditioning Coach at West Virginia University
Jerry Handley is the founder and head coach of Viking Performance Training LLC. Jerry was a strength and conditioning coach for
West Virginia University for over 10 years, where he was directly responsible for the strength and conditioning of some of WVU’s
most successful athletic programs in that time.
Handley has coached multiple Olympians and other athletes have found success on the international level, with multiple athletes
winning Gold at the prestigious Pan-American Games. Handley-trained teams at WVU won numerous conference championships while
at West Virginia University in various sports and multiple national championships in rifle. Outside of collegiate and international
athletics, Handley has focused on nationally competitive strongman and powerlifting training as well as martial arts competitors.
Handley has Master’s Degrees in Exercise Physiology as well as Athletic Coaching Education. He is a Certified Strength and
Conditioning Specialist through the National Strength and Conditioning Association, as well as a Strength and Conditioning Coach
Certified through the Collegiate Strength and Conditioning Coaches Association.
As well as his work training elite athletes, Handley has spent years competing in mixed martial arts, amateur boxing, kickboxing, and
submission grappling tournaments.
Off-Season Strength program 89 Jerry Handley
Pre-Test Week (should perform this routine after several weeks of training basic strength or strength endurance)
Day 1
Power Clean Work to a max single (start light, take several sets to warm up as weight
increases)
Bench Press Work to a max triple (start light, take several sets to warm up as weight
increases)
DB Posterior Delt Raise 3x12
RDL 3x10 Light
Manual Resistance Neck 1x12 ea Forward/Backward/Side/Side
Day 2
Hang Power Clean Work to a max single (start light, take several sets to warm up as weight
increases)
Squat Work to a max triple (start light, take several sets to warm up as weight
increases)
Chinups 3x10
Reverse Hyper 3x10 Light
Fat Bar Biceps Curls 3x10
Band Triceps Pushdown 3x10
Isometric Neck Holds 1x 12-sec. each Forward/Backward/Side/Side
Day 3
Clean Work to a max single (start light, take several sets to warm up as weight
increases)
Front Squat Work to a max triple (start light, take several sets to warm up as weight
increases)
Towel Chinups 3x Max Reps
Conditioning 2-KB (kettlebell) Clean + Squat + Press: Choose a weight you can only do
3-5 reps with,
And perform 21 total reps in as fast a time as possible (record time).

If over 9:00, reduce weight next time. If under 5:00, increase weight.
End of week, plug in maxes (Cleans) to following program. Do NOT update maxes while in
middle of program.
For the max triples, use a low-rep estimated max calculator as follows, then plug in the max:
(Weight lifted for 3RM) x (0.03) x (reps lifted…which should be 3) + (weight lifted) =
estimated max
Week 1 of 7 Rest between sets in primary compound movements- 2 to 4:00 (recover!)

Rest between sets in auxillary exercises- 1 to 2:00 (recover but keep pace up)
Day 1
Power Clean 5x3 65%

Squat 6x 50% 5x 65% 5x4 75%
RDL 4x8
Pullups 3x10
Grip Gripper (3x8) or Forearm Roller (3x4)
Day 2
3-sec Pause Bench Press 8x3 60% 1:00 Rest
Push Press 3x5
Military Press 3x5
Pendlay Row 3x8
KB Lunge 3x8
Strongman Overhead Medley (x2)- Atlas Stone, Single arm KB, Log Clean and
Press
*if no implements, use fat bars and fat grip dumbbells
Day 3
Clean 5x3 70%
Pause Squat 8x3 60% 1:00 Rest
Front Squat 3x5 75%
Chinups 3x10
Reverse Hyper 3x10
KB Swing 2x10
Isometric Neck Hold 1x :15 each
Day 4
Hang Power Clean 3x3 65%
Bench Press 6x 50% 5x 65% 3x4 80% 3x2 80%
Inverted Row 3x10
Pistol Squat 3x5 onto difficult height
Conditioning Prowler High Handle / Low Handle Push: 3x4 total (:30 Rest reps, 2:30
Rest sets)

Day 1
Power Clean 5x3 70%
Squat 6x 50% 5x 65% 6x5 75%
RDL 5x7
Pullups 3x7 Weighted if possible
Grip Gripper (2x8, 1x max reps) or Forearm Roller (3x5)
Day 2
3-sec Pause Bench Press 2x4 50% 8x3 70% 1:00 Rest
Push Press 4x4
Military Press 3x5

Pendlay Row 4x8
KB Lunge 3x8
Strongman Atlas Stone- load to 48” to heavy stone, do 3 reps
*if no implements, do 3x7 Zercher Squats
Day 3
Clean 2x3 70% 3x2 75%
Pause Squat 4x 50% 8x3 70% 1:00 Rest
Front Squat 3x5 75% 1x max reps 75%
Chinups 3x8 Weighted if possible
Reverse Hyper 3x8
KB Swing 2x10
Day 4
Bench Press 6x 50% 5x 65% 3x6 80% 3x3 80%
Inverted Row 4x10
Pistol Squat 3x7 onto same height as last week
Conditioning 2-KB (kettlebell) Clean+Squat+Press: 21 reps fast as possible;
same guideline as before

Day 1
Power Clean 5x2 75%
Squat 6x 50% 5x 70% 7x4 82.5%
RDL 5x5
Grip Gripper (2x8, 1x max reps + max hold) or Forearm Roller (4x6)
Day 2
Push Press 5x3
Military Press 2x5
Pendlay Row 4x6
KB Lunge 3x8
Strongman Atlas Stone- load to 48” to heavy stone, do 3 reps, Yoke Carry
5x10yd (heavier each time)
*if no implements, do 3x7 Zercher Squats and Carry a Bar with bands/chains on it
Day 3
Clean 3x2 75% 2x2 80%

Pause Squat 4x 60% 6x3 75% 1:00 Rest
Front Squat 2x5 80% 1x max reps 60%
Chinups 3x6 Weighted if possible
Reverse Hyper 3x8
KB Swing 3x8
Manual Resistance Neck x9 each
Day 4
Bench Press 6x 50% 5x 70% 3x5 85% 3x3 85%
DB or KB Chinese Row 3x10
Pistol Squat 3x5 onto lower height than last week

Day 1
Power Clean 3x2 75% 2x2 80%
Squat 6x 50% 5x 65% 4x 80% 6x3 87.5%
RDL 5x3 Start moderate, work to heavy triple
Pullups 3x10 Bodyweight or light weight
Grip Gripper (1x10 light, 2x5 heavy) or Forearm Roller (1x6 light, 2x3
heavy)
Day 2
Clap Pushups 3x5 alternate with Med Ball Overhead Drop 3x5
1-sec Pause Bench Press 6x3 65% 1:00 Rest
Military Press 3x6
Bent Over Row 4x8
KB Step Up 4x6
Strongman Carry Circuit 3x15yd (Atlas Stone, Farmer’s Walk, Zercher Carry,
Yoke)
*if no implements, do Zercher, DB Farmer’s, Zercher again, and Unsteady Barbell)
Day 3
Box Jumps 3x3 alternate with Continuous Squat Jumps 3x6
Clean Work to heavy single
3-sec Pause Squat 6x2 65% 1:00 Rest
Towel Chinups 3x10
Reverse Hyper 3x10
Single-leg KB Deadlift 3x5
Manual Resistance Neck x7 each
Day 4
Hang Clean 3x3 70%
Behind the neck Push Press 2x5
Bench Press 6x 50% 5x 65% 4x 80% 4x4 90%
Pistol Squat 4x5 weighted, onto same height than last week
Conditioning Prowler High Push + Prowler Backwards Drag: 3x5x 15yd each
(:30 Rest reps, 2:30 rest sets)

Day 1
Power Clean Work to heavy single
Squat 6x 50% 5x 70% 4x 80% 4x3 92.5%
RDL 3x8
heavy)
Day 2
Clap Pushups 3x5 alternate with Med Ball Overhead Drop 3x5
Military Press 4x5
Bent Over Row 4x6
KB Step Up 4x6
Strongman Farmer’s Walk, work to max 15yd Carry
*if no implements, do DB Farmer’s
Day 3
Box Jumps 3x3 alternate with Continuous Squat Jumps 3x6
Clean 2x1 80% 3x1 85%
3-sec Pause Squat 2x3 60% 6x2 75% 1:00 Rest
Towel Chinups 3x7 Weighted if possible
Reverse Hyper 3x8
Day 4
Hang Clean 3x2 75%
Behind the neck Push Press 3x3
Bench Press 5x 50% 4x 70% 3x 85% 3x3 95%
Pistol Squat 3x5 lower height

Conditioning Prowler High Push 15yd+Low Push 15yd+Stone Load 48” (or 1rep
heavy Zercher) 6x, 1:30 Rest

Day 1
Power Clean Work to heavy single, then 3x3x75% of heavy single
Squat 5x 50% 4x 70% 3x 85% 3x2 96%
RDL 4x6
heavy)
Day 2
Clap Pushups 4x5 alternate with Med Ball Overhead Toss 4x5
Bent Over Row 5x5
Strongman Log Clean and Press, work to max single
*if no implements, do Fat Bar
Day 3
Box Jumps 5x3 alternate with Speed Box Jumps 5x5
Clean Work to heavy single, then 3x2x80% of heavy single
3-sec Pause Squat 2x3 60% 5x2 80% 1:00 Rest
Towel Chinups 4x5 Weighted if possible
Day 4
Hang Clean 4x1 80%
Power Jerk 2x3
Bench Press 5x 50% 4x 65% 3x 80% 2x 90% 2x2 100%
DB or KB Chainsaw Row 3x5
Pistol Squat 2x5 same height with weight
Rest 5:00, then Atlas Stone to Shoulder: max reps 2x1:00 (Rest 1:30).
*if no stones, do max reps KB swing 2x :45 + max Reps Zercher squat 2x :45
Rest 5:00, then Prowler High 15yd + Prowler Low 15yd + Burpees x7 (10x, Rest :30)

Day 1
Power Clean Work to max
Squat Work to max
RDL 2x10 Light
Day 2
Clean Work to max
Bench Press Work to max
Towel Chinups Max Reps
Day 3
Front Squat Work to max
Pullups Work to max weighted triple
Chinups Work to max weighted triple
Rest 3:00
6x 3:00 on / 1:00 rest
Rounds 1 & 4: 1:30 ea- shots in resistance band, box jump up-sprawl on floor down
Rounds 2 & 5: 1:30 ea- Jumping MB Slams, heavy KB load and unload to 48” height
Rounds 3 & 6: 1:30 ea- Walking lunge, walking reverse lunge
Jerry Handley is the founder and head coach of Viking Performance Training LLC. Jerry was a strength and conditioning coach for
West Virginia University for over 10 years, where he was directly responsible for the strength and conditioning of some of WVU’s
most successful athletic programs in that time. While at WVU, Handley worked with every varsity sports program through his
career. Handley has Master’s Degrees in Exercise Physiology as well as Athletic Coaching Education. He is a Certified Strength and
Conditioning Specialist through the National Strength and Conditioning Association, as well as a Strength and Conditioning Coach
Certified through the Collegiate Strength and Conditioning Coaches Association. Jerry has worked alongside some of the nation’s
top strength coaches, including several years with Mike Barwis (former WVU and Michigan Director of Strength and Conditioning,
founder of Barwis Methods), Chris Allen (Director of Strength and Conditioning at Arizona), and Mike Joseph (Director of Strength
and Conditioning at WVU). Jerry’s work with Barwis has earned him a Level 8: Master Performance Coach distinction.
Off-season Speed
and Agility Nick Aloi & Mike Inman
T
he purpose of this program is to develop heavily in the beginning of the program to establish
the speed of your football players through proper running mechanics. These proper mechanics
addressing all the energy systems that the teach your athletes to run more efficiently. These are
body requires to both recover and produce speed. programmed by addressing them methodically and
This program is multifaceted and aims to increase broken down into parts. For the arm actions you
both the conditioning and the running power of can start from a seated position with one arm, than
football players. By addressing aerobic power, speed progress to using both arms in a standing position
technique, alactic capacity and alactic power/speed for time and repetitions. The main focus should be
development your athletes will get faster. Below is a on keeping the elbows locked in at 90 degrees and
description of all of the components of the program. the arm swing going from cheek to cheek. For leg
Aerobic Power: Aerobic power is the backbone of actions find a wall and lean your arms against it at
recovery from speed work and is crucial to football a 45 degree angle keeping everything in line. It can
players. Football is primarily a game of intense be progressed the same way as the arm actions from
intervals with a short rest time. During these single leg to double leg work for reps and times.
intervals primarily anaerobic systems are used. Insure that the toes stay high the knees stay up and
The body to recover from the use of anaerobic a quick ground strike.
systems uses the aerobic energy system. To create Alactic Capacity: This work is primarily the energy
better Aerobic power timed runs, tempo runs, system used in football. It incorporates agilities
and set distance runs will be incorporated. These and short intense interval work. The agility work is
techniques are characterized by longer run times broken up into 3 focuses. 1. Decelerations- Focusing
that should last 3-10 minutes, have 1-5 minute rest on starting and stopping from a good athletic
times and 2-5 repetitions per workout. The benefits position. Stopping and landing in a strong stance
from training this system last from 28-35 days and from multiple angles. 2. Pre-programmed agility
do not need to be addressed as frequently as the drills- pre-programmed agilities include anything
other aspects of the program. with cones such as 5-10-5 the T-drill the L-Drill as
Speed technique: Speed techniques are the arm and well as the box drill and 3. Reactive/Chaos drills-
leg actions of the program. These are addressed These include pre-programmed agilities but with
Off-Season Speed and Agility 97 Nick Aloi & Mike Inman
a reactionary component. Meaning the athletes with and develop the training programs for the
does something on a coach’s queue whether it is Football team at SU. If you have any questions about
a deceleration or a cutting move that the coach the program please contact Nick at na47522@gulls.
controls. It is important to note that for the game of salisbury.edu or Mike at minman1@gulls.salisbury.
football it doesn’t matter if you can run fast only one edu .
time it is the ability to reproduce speed play after
play that matters in the long term progression of the
game.
Alactic Power/ Speed Development: This is where
the athletes develops his speed and power. It focuses
on improving acceleration and top end speed. It
is broken down into 4 primary parts 1. Buildups-
Buildups are a gradual acceleration to a top speed
at the end of a set distance. For example in a 40 yard
buildup the athlete starts slow at the beginning and
should be at top speed by the end of the forty yards.
Buildups should be between 30 and 60 yards. They
should not be running at top speed for more than 5
yards. 2. Accelerations- Accelerations are an all-out
sprint for 10-40 yards. You can start these position
specific stance, from a seated position, blind as well
as from a falling start. Falling starts are a great way to
reinforce a good forward lean while accelerating 3.
In and outs- Are transitions from jogging to sprinting
2-3 times for a given yardage. An example would be
jog ten yards sprint 10 yards then jog ten and finish
with a ten yard sprint. It is important to note that
all of the yards covered go into determining the
volume of the workout. It is not only the sprinting
that counts. The transitions between jogging and
sprinting should be quick and immediate right at
the marker. 4. Flying sprints- Flying sprints are
characterized by a buildup period up to 10 yards
than on a set cone an immediate production of
power into a full on sprint for the rest of the allotted
yards. The max sprint should only last between 10
and 40 yards. Full recovery is needed between each
repetition for all of your speed development work at
least 3 minutes in length. To get fast you need to run
fast and to run fast you need to be fully recovered.
Nick Aloi and Mike Inman are Graduate Assistant
Sports Performance Coaches at Salisbury University
in Salisbury, Maryland. Both Nick and Mike work
The Stim Method
Willie Danzer
T
his program was used by our high-level During the course of the program, methods of auto-
collegiate track-and-field shotputters who regulation (both objective and subjective) were
had at least three years of experience in utilized to determine the degree of stress of each
our program. More importantly, the throwers training day. The Stim Method was crosschecked
who used this program had attained a certain against their vertical jump heights, which were
degree of competition success, and their general tested daily, to determine how much volume would
strength was approaching the upper level of model be used during a given training session. If the athlete
characteristics for high level shotputters (Table was at, or above, their personal best vertical-jump
17) as seen in Dr. Anatoliy Bondarchuk’s book, height for this time period, they performed the
Transfer of Training in Sports. planned volume for the day. If their jump was below
The purpose behind using Dr. Yuri Verkhoshansky’s their best, the volume was lowered accordingly.
Stim Method was to intensify the general Depending on how low the jump result was, the
training by more advanced means as a way to volume was adjusted downwards incrementally. If
illicit further progress in general power outputs, the result of jump testing was especially low on a
something that was seen as a need for these athletes scheduled high intensity day, an auxiliary session
at that time in their careers. Both athletes used the was performed in place of the Stim Method.
exact framework (volume, intensity, rest intervals, The opinion of the athletes (how they felt), as well as
etc.) that Dr. Verkshonsky prescribed. However, the their performance during throws practice earlier in
exercises were varied for each athlete based on their the day, was also taken into consideration regarding
intrinsic athletic nature and abilities (reactive vs. their readiness for the training session. During the
brute strength). time of this program, a trend of recovery and higher
A high-low training week was utilized wherein levels of performance were noticed, and were used
the Stim Method was used on high-stress days, to help peak for meaningful meets.
and lower stress auxiliary exercises were used on Lastly, this program was used for eight to twelve
low-stress days. A traditional seven-day week was individual training sessions depending on their
abandoned at this time, and the primary temporal recovery. It should be noted that these sessions
consideration was the number of days between were run primarily over Christmas break due to the
sessions, regardless of what calendar day training extremely long duration of the training sessions, as
sessions fell on. The training days were programmed well as due to how taxing these training sessions
by working backwards from the upcoming meet. were. Please use caution when performing this
The stim-method For track 99 Willie Danzer
program and ensure that athletes are qualified for it, and that it is an appropriate plan of action for the
needs of the athletes.
It should be noted that another important consideration that you, as a coach, should make is that you,
as well as your athletes, must have enough time in a given training session to perform the workout as
intended by Dr. Verkhoshansky. The rest periods recommended are important to the success of the Stim
Method and cannot be compromised. Also realize that context is everything, and the specific program was
written specifically for the individual athletes (their nature, needs, timing, abilities, etc.) who performed
this program.
Willie Danzer earned his bachelor’s degree from the University of Northern Iowa in 2006 and received his
Master’s at Northwestern State in Sports Administration in 2008. Danzer is an NSCA certified Strength and
Conditioning Specialist, a certified USA Weightlifting Level-I club coach and is also a certified American
Powerlifting Association referee.
Bobby Week 29
Day 1-Heavy Shot Day E-I-C % Load SxR RI
A1. Heavy Shot Put Tech-
nique
A2. Discus or Hammer
Tech
B1. Standing Heavy Throws
(20lb) Volume determined
by Coach Shelby

C1. Box Squat 1--1--1 60/70/80/90 x1/x1/x1/2x2 4min Set
Pair REPEAT 8 Min Series
SERIES 1-3 TIMES
C1a. Hurdle Jumps X--X--X BW 3x6 Jumps 4min Set
Pair
C1b. Stretch if Necessary 1--15--1
D1. Narrower Grip Bench 1--1--1 60/70/80/90 x1/x1/x1/2x2 4min Set
SERIES 1-3 TIMES
D1a. Plyo Push Ups X--X--X 3x6 Push Ups 4min Set
Pair
D1b. Stretch if Necessary 1--15--1
Athlete’s Notes: Post work-
out, Lower Body Band
Stretch
Bobby and John Week 29
Day 2 E-I-C % Load SxR RI
Accessory Circuit
B1. RDL (USE STRAPS) 1--1--1 155+ 2x8-12
Series
B2. ANY TRICEP 1--1--1 2x8-12
Series
B3. Incline Bench DB Row 1--1--1 100+ Total 2x8-12
Series
B4. ANY BICEP 1--1--1 2x8-12 N/A
Series
B5. McGill Sit-Ups 1--1--1 BW 2x15e
Series
B6. Any Shrug 1--1--1 2x15
Series
B8. TRX Fatman Pull Up to 1--1--1 BW 2x8-12
External Rotation
Stretch
Bobby Week 29
nique
Tech
by Coach Shelby

SERIES 1-3 TIMES
Pair
SERIES 1-3 TIMES
Pair

Stretch
John Week 29
nique
Tech

SERIES 1-3 TIMES
C1a. Free Squat X--X--X 30 3x6 4min Set
Pair
SERIES 1-3 TIMES
D1a. Bench Press X--X--X 30 3x6 4min Set
Pair
Stretch
John and Bobby Week 29

Accessory Circuit
B1. MR Reverse Hypers 1--1--1 155+ 2x8-12
Series
B2. ANY TRICEP 1--1--1 2x8-12
Series
Series
B4. ANY BICEP 1--1--1 2x8-12 N/A
Series

Series
B6. Any Shrug 1--1--1 2x15
Series
External Rotation
Stretch
John Week 29
nique
Tech
SERIES 1-3 TIMES
Pair
SERIES 1-3 TIMES
Pair
Stretch
Bobby Week 29
nique
Tech
by Coach Shelby


SERIES 1-3 TIMES
Pair
SERIES 1-3 TIMES
Pair
Stretch


Accessory Circuit
B1. RDL (USE STRAPS) 1--1--1 155+ 2x8-12
Series
B2. ANY TRICEP 1--1--1 2x8-12
Series
Series
B4. ANY BICEP 1--1--1 2x8-12 N/A
Series
Series
B6. Any Shrug 1--1--1 2x15
Series
External Rotation
Stretch

Bobby Week 29

nique
Tech
by Coach Shelby

SERIES 1-3 TIMES
Pair
SERIES 1-3 TIMES
Pair
Stretch

John Week 29
nique
Tech

SERIES 1-3 TIMES
Pair

SERIES 1-3 TIMES
Pair
Stretch

Accessory Circuit
Series
B2. ANY TRICEP 1--1--1 2x8-12
Series
Series
B4. ANY BICEP 1--1--1 2x8-12 N/A
Series
Series
B6. Any Shrug 1--1--1 2x15
Series
External Rotation
Stretch

John Week 29
nique
Tech


SERIES 1-3 TIMES
Pair
SERIES 1-3 TIMES
Pair
Stretch
Bobby Week 29
A1. Heavy Shot Put Technique
A2. Discus or Hammer Tech
B1. Standing Heavy Throws (20lb)
Volume determined by Coach Shelby
C1. Box Squat 1--1--1 60/70/80/90 x1/x1/ 4min Set
x1/2x2
Pair REPEAT 8 Min
SERIES 1-3 TIMES Series
Pair
D1. Narrower Grip Bench 1--1--1 60/70/80/90 x1/x1/ 4min Set
x1/2x2
Pair REPEAT 8 Min
D1a. Plyo Push Ups X--X--X 3x6 Push 4min Set
Ups
Pair
Athlete’s Notes: Post workout, Lower
Body Band Stretch


Accessory Circuit
B1. RDL (USE STRAPS) 1--1--1 155+ 2x8-12
Series
B2. ANY TRICEP 1--1--1 2x8-12
Series
B3. Incline Bench DB Row 1--1--1 100+ 2x8-12
Total
Series
B4. ANY BICEP 1--1--1 2x8-12 N/A
Series
Series
B6. Any Shrug 1--1--1 2x15
Series
B8. TRX Fatman Pull Up to External 1--1--1 BW 2x8-12
Rotation
Body Band Stretch
Bobby Week 29
B1. Standing Heavy Throws (20lb)
Volume determined by Coach Shelby
x1/2x2
Pair REPEAT 8 Min
Pair
x1/2x2
Pair REPEAT 8 Min
D1a. Plyo Push Ups X--X--X 3x6 Push 4min Set
Ups
Pair

Body Band Stretch
John Week 29

x1/2x3
Pair REPEAT 8 Min
Pair
x1/2x3
Pair REPEAT 8 Min
Pair
Body Band Stretch

Accessory Circuit
Series
B2. ANY TRICEP 1--1--1 2x8-12
Series
B3. Incline Bench DB Row 1--1--1 100+ 2x8-12
Total
Series
B4. ANY BICEP 1--1--1 2x8-12 N/A
Series

Series
B6. Any Shrug 1--1--1 2x15
Series
B8. TRX Fatman Pull Up to External 1--1--1 BW 2x8-12
Rotation
Body Band Stretch
John Week 29

x1/2x3
Pair REPEAT 8 Min
Pair
x1/2x3
Pair REPEAT 8 Min
Pair
Body Band Stretch

The Knowledge Behind
Programs That Work
James Smith
C
onsistent with how I’ve operated on the Q&A
of elitefts.net since 2005, my contribution to The casual and competitive lifters share a common
this noble project will be rooted in “teaching goal- to become stronger. In the case of the competitive
you to fish”, though I will, in addition, offer you lifter the goal might be stated: “to be come stronger-
a “fish” as well, in so far as the “elevator version” period”. In this way, “strength training” is both the
allows. means and the ends and occupies the near totality of
area in the pie chart.
No doubt, this beginning segment is an unpopular
approach given my observations of the corporate For all other populations (personal trainers,
on-line sports training community over the last 14 athletes, and coaches), despite what you might think,
years who seem to prefer fish over learning how “strength training” represents only a mere fraction
to catch them. Never the less, my uncompromising of important training components that you must
nature makes for the ease in which I offer donations introduce to yourself, clients, or athletes. In this way,
such as this one. In the spirit of the late Bruce Lee and despite the title of “strength coach” the role of
“take what is useful and discard what is not”. “strength training” is nothing more than a means,
just one of many in fact, that are central towards
Most important for you to understand is that, as the the development of various physical preparatory
saying goes, “perception is reality”. In this way, we objectives for athletes and non-athletes alike.
must first ask the question…what is your objective?
Your objective is proportional to your perception “of In this case, particularly regarding the training of
the training problem” and the associated realization athletes, the pie chart will also include qualities such
of your efforts. as skill, speed, stamina, and suppleness. Further
sub-divisions of these qualities include, but are not
The bulk of the readers of this project will no limited to, reactive-elastic ability, power, a-lactic /
doubt be “strength” enthusiasts. Of that population lactic /aerobic power or capacity, rhythm, relaxation,
exists, primarily, casual lifters, competitive lifters, timing, movement/joint amplitude, and more…
personal trainers, athletes, and strength coaches.
A pie chart exist, for each one of you, in which From this we know that “programs that work” is
the proportionality and contribution of “strength a relative term and the real question, as previously
training” is different; based upon your objectives. stated, is- what is the objective. Keep in mind,
The knowledge Behind programs 111 James Smith
however, that in order to identify the objective one physical effort, let’s say once every calendar week,
must first ask the proper questions. that vastly exceeds the demands of their day-to-day
Outside of the casual and competitive lifter tasks then the body will have to generate a defense
populations, my observations over the years have reaction proportional to that stress. We call it a
revealed the fact that most personal trainers and defense reaction because the human body’s ability
coaches typically, via no help from there misguided to adapt is inherently linked to our survival. The
certifying organizations and university curricula, body adapts, utilizing the minimal required energy,
fail to ask the proper questions. to adjust to the physical effort such that the effort
itself renders the least amount of life threatening
In the words of the late Hungarian Nobel Laureate stress to our bodies.
Albert Szent Gyorgi “True discovery consists of
seeing what everyone else has seen and thinking No different than the concept of dose: response, as
what no one else has thought” the frequency of the stimulus increases (provided
the magnitude is sufficiently in excess of the office
The eventuality of asking the proper questions workers day to day stress) the associate defense
will result in the optimal proportionality and reactions see to it that the office worker’s structural
contribution of elements within the pie chart; and resources and operational capabilities increase
the proportionality will change over time. in a proportional fashion. Thus, in time, provided
genetics and nutritional habits are sufficient, the
Important to recognize is that the physiological ordinary office worker begins to transform into
foundations of “strength” development, regardless something more.
of its contribution to the training objective, are the
same. The foundations are linked to the human Marcus Aurelius said “of each particular thing ask,
organisms adaptive capabilities. what is it in and of itself, what is its nature”. In this
way, we must ask ourselves why do programs that
The process of adaptation may be paraphrased and work, work? The answer lies in the means by which
simplified down to the concept of a defense reaction. we manipulate the nature, or taxonomy, of the
In this way, adaptation is a defense reaction to stress training load.
(both positive and negative stress).
The taxonomy of the training load may be reduced
A sedentary office worker’s level of day to day down to means, methods of execution, frequency,
physical stress exists as nothing more than the intensity, and volume.
physical effort associated with getting out of bed, in
and out of the car, bus or train, walking, maybe up • Means = exercises (to include all movements
some stairs, getting in and out of a chair, and so on. regardless if they are performed inside a weight room,
If no physical efforts exist outside of those mundane on a track, field, ice, court, or in or on the water
tasks then the physical condition of the sedentary • Methods of Execution = how the means are
office worker’s body will exist as an aggregate performed
combination of their miniscule physical actions, • Frequency = the time interval that passes
inherited genetic traits, and nutritional habits. This between episodes of training stimuli
is why most people who fit this profile, particularly • Intensity = the magnitude of work imposed by
those with poor nutritional habits, carry very little the training stimuli per each episode of stress
lean muscle tissue and higher amounts of fat. • Volume= the sum total of work performed per
unit time and there are many contexts in which volume
Now, if we take this same individual and impose a may be calculated (per set, per training session, per
series of sessions…) business person whose day job entails a great deal
of sitting either behind a desk or behind the wheel
Most important are that these aspects of the training in transit to various work locations. He is a devout
load are optimized for the individual and task at enthusiast of physical preparation and his goals are,
hand. and have been, to develop both lean muscularity
and strength void of the use of anabolic steroids and
Many suggest that one seek the minimum effective other anabolic/androgenic pharmaceuticals.
dose. In this way, the training load is managed in
such as way as to introduce the minimal effective Prior to enlisting my service he had been trained
frequency, intensity, and volume of work performed via a more conventional approach for a number of
in order to accomplish the desired outcome. years by a well-known on-line trainer in addition
to following the programs in a well-known training
Others, for whatever reason, seem to find solace manual. In this way, he had been performing more of
in vastly exceeding this minimum effective dose in a generic series of programs and, by association, his
favor of finding how much they, or their clients/ results were not remarkable.
athletes, can tolerate. Clearly, this also qualifies for
negligent behavior. After our first five months together he achieved
extraordinary results. Through his diligent work
From this, you must recognize that a program that ethic and commitment to very specific nutritional
works cannot responsibly be targeted at no one manipulations (reflections of his own researches)
in particular as the means, methods of execution, his physical condition improved dramatically on the
frequency, intensity, and volume must be generated order of a 4 kilogram decrease in body fat and an
for the specific needs of individuals. 8kilogram increase in lean muscle mass assessed
by a medical doctor; accompanied by strength
Those familiar with my work know that I have increases across the board.
paid continued respects to the late sprint coach
Charlie Francis. One of the myriad of lessons shared What I have decided to share here are two sequential
by Charlie was the fact that programs that were 4 week training blocks which lead to him setting
constructed for individuals that yielded certain a 6kg PR in the bench press of 130kg in the week
results are to serve as history lessons; in that, they of 9-14. Earlier in 2014 I transitioned him to a
happened in the past. In this way, no matter how flexible 3x/calendar week training schedule to
“intelligent” or “flawed” a program may be judged by accommodate his demanding work schedule (long
another, one cannot deny the fact that the program hours and a great deal of travelling in the car). You’ll
happened (it was executed by at least one person); see the training illustrated in Upper 1 and 2 and
and in retrospect the program and circumstances Lower 1 and 2. In this way, his training week consists
surrounding its execution serves as a learning of two sessions for the upper body and two sessions
opportunity for someone in the future. for the lower body; however, he performs no more
than three sessions every seven days. So his training
Following I present to you a general strength week typically lasts 8-9 days on the calendar. This
program (suggested only for the casual training schedule has worked exceptionally well for him.
enthusiast) that worked for a client of mine. I rarely
agree to work with a non-competitive athlete; He performs sequences of 3 week loading blocks
however, this person is a close friend of mine so I followed by 1 week deloads. The nature of the
made an exception. Not so dissimilar from the office loading weeks has varied from strength-aerobic,
worker scenario I explained earlier, this client is a accumulation, to higher intensifications of load
increases. New movements are introduced during deload weeks and any movement highlighted in red
indicates a change from the previous week.
It is prudent to note that he also performs restorative cyclical aerobic work (20-30 minutes) as well as
mobility work and stretching on the days in between his primary training days.
Week of July 20- Continue Deload, Begin Reload

*The training is illustrated starting from the beginning of a reload. Two deload sessions preceded this one in the
same calendar week
Primary Upper Reload 1

General Warm Up- up to you
1. Pre-Training, Repeat this series x 2: (rest between movements is up to you)
2. Mcgill Bird Dog RLRL
3. Isometric pushup hold with a med ball under each hand
4. Stir the Pot
5. Decline Rhythmic Pushups
6. Neck and Traps Superset
• Leg Curl Neck Extension- 4x10
• Bench Neck Flexion- 4x10
• Single Arm Cable Shrug- 4x10ea
Main Training
1. Bench Press- warm up to 80kgx5, 95kgx5, 105kgx max reps, 5min btwn sets
2. Pushups Up/Down Easy- 3x5
3. Close Grip Chest Supported Row- 5 x 10, increase weight each set, slow and controlled, 3-5min between sets
4. Delts- dumbbell giant set, any 3 dumbbell exercises, no rest between movements, x 2 supersets, 2min between giant sets
5. Biceps/Triceps Superset- your choice for exercises, 2 supersets, no rest between exercises, 2minutes between supersets
6. Close Grip Pushups in Smith Machine- 3 x max reps, start on the bottom rung and move up 1 rung each set, 90sec btwn
sets
Week of July 27
Primary Lower Reload 1 Secondary Upper Reload 1 Secondary Lower Reload 1
General Warm up- up to you General Warm Up- up to you General Warm up- up to you
1. Pre-Training: repeat series x 2: (rest 1. Pre-Training, Repeat this series x 2: 1. Pre-Training: repeat series x 2: (rest
between movements is up to you) (rest between movements is up to you) between movements is up to you)
• McGill Bird dog box pattern • Mcgill Bird Dog LLRR • McGill Bird dog box pattern with legs
only (hands stay fixed on the ground)
• Rolling Planks • Stir the Pot
• Rolling Planks
• Iso Front Squat with 20kg barbell • Isometric pushup hold between two
benches or boxes for a deep stretch • Bulgarian Split Squat
• McGill Curl ups
(back flat) • McGill Curl ups
• Double Leg Seated Leg Curl
• Dumbbell Shoulder Ext Rotation • Single Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics lying face down on incline bench
step • Rhythmic Rolling Hops
• Decline Rhythmic Pushups
Neck Neck
Neck
• Leg Curl Neck Extension 3x12 • Leg Curl Neck Extension 4x10
• Leg Curl Neck Extension 2x20
• Bench Neck Flexion 3x12 • Bench Neck Flexion 4x10
• Bench Neck Flexion 2x20
Main Training Main Training
Main Training
1. Pullups- 50 total reps any way you want 1. Pullups- 10x5 anyway you want
(do not extend elbows all the way, perform 1. Pushups Up/Down Easy x 3x4 (do not fully extend elbows, semi-
semi-explosively) 2. Dumbbell Bench Press- up to explosively)
2. High Box Squat- 100kg x 9sets x 4reps, 40kg ea x 2 x max reps, 5min btwn sets 2. Glute Ham Raise- 48 total reps
1min btwn sets 3. Any Row- 5 x 10, increase wt each any way you want, slow and controlled
movement tempo, 2min btwn sets
3. Barbell Single Leg Glute Bridge- 40kg set, 2min rest between sets, controlled
x 2 x max reps each leg, slow and controlled movement tempo in all phases 3. Low Pulley Split Squat front foot
movement tempo (the slower the better), 4. Delts- pick any 3 movements and elevated on aerobics step- 2 x 20,each
optional rest between sets perform 2 giant sets, slow movement leg, increase weight, 2min between legs
tempo, no rest between movements,
4. Low Pulley Split Squat front foot 4. Close Grip Lat Pull Down- 3 sets,
2min between giant sets
elevated on aerobics step- 4 x 10,each leg, smooth movement tempo
increase weight, 2min between legs and , 5. Biceps Superset- Pick any two
2min between sets biceps exercises and perform 2
supersets, 1-2minutes rest between
5. Glute Ham Raise- 60 total reps any
supersets
way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3 sets, 6. Any Pushup variation x 1 sets of
maximum reps
slow movement tempo
Week of 8-03
Primary Upper Reload 2 Primary Lower Reload 2 Secondary Upper Reload 2
General Warm Up- up to you General Warm up- up to you General Warm Up- up to you
1. Pre-Training, Repeat this series x 2: (rest 1. Pre-Training: repeat series x 2: (rest 1. Pre-Training, Repeat this series x 2:
between movements is up to you) between movements is up to you) (rest between movements is up to you)
2. Mcgill Bird Dog RLRL • McGill Bird dog box pattern • Mcgill Bird Dog LLRR
3. Isometric pushup hold with a med ball • Rolling Planks • Stir the Pot
under each hand • Iso Front Squat with 20kg barbell • Isometric pushup hold between two
benches or boxes for a deep stretch (back
4. Stir the Pot • McGill Curl ups
flat)
5. Decline Rhythmic Pushups • Double Leg Seated Leg Curl
• Dumbbell Shoulder Ext Rotation lying
• Rhythmic Rebound Hops on Aerobics face down on incline bench
6. Neck and Traps Superset step
• Leg Curl Neck Extension- 3x12 Neck
Neck
• Bench Neck Flexion- 3x12 • Leg Curl Neck Extension 2x20
• Single Arm Cable Shrug- 3x12ea • Bench Neck Flexion 2x20
Main Training
7. Bench Press- warm up to 85kgx5, 1. Pullups- 5 sets of max reps any way
100kgx3, 112kgx max reps, 5min btwn sets you want (do not extend elbows all the 1. Pushups Up/Down Easy x 3x5
8. Pushups Up/Down Easy- 3x6 way, perform semi-explosively), 3min 2. Dumbbell Bench Press- up to 45kg ea
rest btwn sets x 2 x max reps, 5min btwn sets
9. Close Grip Chest Supported Row- 4
x 12, increase weight each set, slow and 2. High Box Squat- 100kg x 8sets x 3. Any Row- 4 x 12, increase wt each
controlled, 3-5min between sets 4reps, 1min btwn sets set, 2min rest between sets, controlled
movement tempo in all phases
10. Delts- dumbbell giant set, any 3 3. Barbell Single Leg Glute Bridge-
dumbbell exercises, no rest between 45kg x 2 x max reps each leg, slow and 4. Delts- pick any 3 movements and
movements, x 2 supersets, 2min between controlled movement tempo (the slower perform 2 giant sets, slow movement
giant sets the better), optional rest between sets tempo, no rest between movements, 2min
between giant sets
11. Biceps/Triceps Superset- your choice 4. Low Pulley Split Squat front foot
for exercises, 2 supersets, no rest between elevated on aerobics step- 3 x 12,each 5. Biceps Superset- Pick any two
exercises, 2minutes between supersets leg, increase weight, 2min between legs biceps exercises and perform 2 supersets,
and , 2min between sets 1-2minutes rest between supersets
12. Med Grip Pushups in Smith
Machine- 3 x max reps, start on the bottom 5. Glute Ham Raise- 70 total reps any 6. Any Pushup variation x 1 sets of
rung and move up 1 rung each set, 90sec way you want, slow tempo maximum reps
btwn sets 6. Reverse Grip Lat Pulldown- 3 sets,
slow movement tempo
Week of 8-10
* Primary Upper Reload 3- I’m giving you the option to work up to a 1RM; however, it is imperative that you pay attention to how
your strength feels as you are working up on the sets with 85kg and 100kg. If you are not feeling exceptional I do not want you to
test the 1RM. Instead, I want you to perform 4-5 heavy singles with either 112kg or a greater weight that you are certain you can
manage for 4-5 x 1.
Secondary Lower Reload 2 Primary Upper Reload 3 Primary Lower Reload 3
• McGill Bird dog box pattern with legs 2. Mcgill Bird Dog RLRL • McGill Bird dog box pattern
3. Isometric pushup hold with a med ball • Rolling Planks
• Rolling Planks under each hand • Iso Front Squat with 20kg barbell
• Bulgarian Split Squat
• McGill Curl ups
5. Decline Rhythmic Pushups • Double Leg Seated Leg Curl
• Single Leg Seated Leg Curl • Rhythmic Rebound Hops on
• Rhythmic Rolling Hops
6. Neck and Traps Superset Aerobics step
• Leg Curl Neck Extension- 2x20
Neck Neck
• Bench Neck Flexion- 2x20
• Leg Curl Neck Extension 3x12 • Leg Curl Neck Extension 4x10
• Single Arm Cable Shrug- 2x20ea
• Bench Neck Flexion 3x12 • Bench Neck Flexion 4x10
Main Training
1. Pullups- 10x6 anyway you want (do not 1. Bench Press- warm up to 85kgx5, 1. Pullups- 3 sets of max reps any
100kgx3, 112kgx1, *up to 1RM, 5min
fully extend elbows, semi-explosively) way you want (do not extend elbows
btwn sets all the way, perform semi-explosively),
2. Glute Ham Raise- 56 total reps 3min rest btwn sets
any way you want, slow and controlled 2. Pushups Up/Down Easy- 3x7
movement tempo, 2min btwn sets 3. Close Grip Chest Supported Row- 2. High Box Squat- 100kg x 7sets x
15,12,10,8, increase weight each set, slow 4reps, 1min btwn sets
3. Low Pulley Split Squat front foot
and controlled, 3-5min between sets
elevated on aerobics step- 2 x 16,each leg, 3. Barbell Single Leg Glute Bridge-
increase weight, 2min between legs 4. Delts- dumbbell giant set, any 3 50kg x 2 x max reps each leg, slow
dumbbell exercises, no rest between and controlled movement tempo
4. Close Grip Lat Pull Down- 3 sets, (the slower the better), optional rest
movements, x 2 supersets, 2min between
smooth movement tempo between sets
giant sets
5. Biceps/Triceps Superset- your choice 4. Low Pulley Split Squat front
for exercises, 2 supersets, no rest between foot elevated on aerobics step-
exercises, 2minutes between supersets 12,10,8,each leg, increase weight, 2min
between legs and , 2min between sets
6. Wide Grip Pushups in Smith
Machine- 3 x max reps, start on the bottom 5. Glute Ham Raise- 80 total reps
rung and move up 1 rung each set, 90sec any way you want, slow tempo
btwn sets 6. Reverse Grip Lat Pulldown- 3
sets, slow movement tempo
Week of 8-17- Begin Deload

Secondary Upper Reload 3 Secondary Lower Reload 3 Primary Upper Deload
1. Pre-Training, Repeat this series x 2: (rest 1. Pre-Training: repeat series x 2: (rest 1. Pre-Training, Repeat this series x 2:
between movements is up to you) between movements is up to you) (rest between movements is up to you)
• Mcgill Bird Dog LLRR • McGill Bird dog box pattern with legs 2. Mcgill Bird Dog RLRL
• Stir the Pot 3. Isometric pushup hold with hands
• Rolling Planks on the floor
• Isometric pushup hold between two
benches or boxes for a deep stretch (back • Bulgarian Split Squat
flat) 4. Stir the Pot
• McGill Curl ups
• Dumbbell Shoulder Ext Rotation lying 5. Decline Rhythmic Pushups
• Single Leg Seated Leg Curl
face down on incline bench
• Rhythmic Rolling Hops 6. Neck and Traps Superset
• Decline Rhythmic Pushups • Any Neck Extension- 4x10
Neck
Neck • Any Neck Flexion- 4x10
• Leg Curl Neck Extension 3x12 • Any Shrug- 4x10ea
• Bench Neck Flexion 3x12 Main Training
Main Training
Main Training
1. Pullups- 10x7 anyway you want (do 1. Bench Press- warm up to 85kg x 5
1. Pushups Up/Down Easy x 3x6 not fully extend elbows, semi-explosively) x 3, 3min btwn sets
2. Dumbbell Bench Press- up to 50kg ea x 2. Glute Ham Raise- 64 total reps 2. Clapping Pushups- 3x5
2 x max reps, 5min btwn sets any way you want, slow and controlled 3. Neutral Grip Chest Supported
3. Any Row- 15,12,10,8, increase wt movement tempo, 2min btwn sets Row- 15,12,10,8, increase weight
each set, 2min rest between sets, controlled each set, slow and controlled, 3-5min
3. Low Pulley Split Squat front foot
movement tempo in all phases elevated on aerobics step- 2 x 12,each leg, between sets
4. Delts- pick any 3 movements and increase weight, 2min between legs 4. Delts- dumbbell giant set, any 3
perform 2 giant sets, slow movement tempo, 4. Close Grip Lat Pull Down- 3 sets, dumbbell exercises, no rest between
no rest between movements, 2min between movements, x 2 supersets, 2min
smooth movement tempo
giant sets between giant sets
5. Biceps Superset- Pick any two 5. Biceps/Triceps Superset- your
biceps exercises and perform 2 supersets, choice for exercises, 2 supersets, no rest
1-2minutes rest between supersets between exercises, 2minutes between
supersets
6. Any Pushup variation x 1 sets of
maximum reps 6. Close Grip Pushups with feet
elevated on bench/hands on floor- 3 x
max reps, , 90sec btwn sets
Week of 8-24 Continue Deload

Primary Lower Deload Secondary Upper Deload Secondary Lower Deload
• McGill Bird dog box pattern • Mcgill Bird Dog LLRR • McGill Bird dog box pattern with legs only
(hands stay fixed on the ground)
• Rolling Planks • Stir the Pot
• Rolling Planks
• Iso Back Squat with 20kg barbell • Isometric pushup hold with feet
elevated on bench (back flat) • Alternate Reverse Lunge
• McGill Curl ups
• Cable Face Pull with rope attachment • McGill Curl ups
• Decline Rhythmic Pushups • Single Leg Lying Leg Curl
• Rhythmic Rebound Hops on Aerobics
step Neck • Rhythmic Rolling Hops
Neck • Any Neck Extension 2x20 Neck
• Any Neck Extension 3x12 • Any Neck Flexion 2x20 • Any Neck Extension 4x10
• Any Neck Flexion 3x12 Main Training • Any Neck Flexion 4x10
Main Training 1. Clapping Pushups x 3x5 Main Training
1. Pullups- 10 x 3, 30-45sec btwn sets, 2. Dumbbell Floor Press- up to 30kg 1. Pullups- 6 x 3, 30-45sec anyway you
any way you want (do not extend elbows ea x 2 x max reps, 5min btwn sets want (do not fully extend elbows, semi-
all the way, perform semi-explosively) explosively)
3. Any Row- 1, increase wt each
2. High Box Squat- 70kg x 10sets x set, 2min rest between sets, controlled 2. Glute Ham Raise- 40 total reps any way
3reps, 1min btwn sets movement tempo in all phases you want, slow and controlled movement
tempo, 2min btwn sets
3. Barbell Double Leg Glute Bridge- 4. Delts- pick any 3 movements and
100kg x 2 sets of sub-max reps, slow and perform 2 giant sets, slow movement 3. Dumbbell Split Squat rear foot elevated
controlled movement tempo (the slower tempo, no rest between movements, on bench- 2 x 12,each leg, same weight, 2min
the better), optional rest between sets 2min between giant sets between legs
4. Dumbbell Split Squat rear foot 5. Biceps Superset- Pick any two 4. Close Neutral Grip Lat Pull Down- 3
elevated on bench- 2 x 15,each leg, biceps exercises and perform 2 sets, smooth movement tempo
same weight, 2min between legs and , supersets, 1-2minutes rest between
2min between sets supersets
5. Glute Ham Raise- 50 total reps any 6. Any Pushup variation x 1 sets of
way you want, slow tempo maximum reps
6. Wide Grip Lat Pulldown- 3 sets,
slow movement tempo
Week of 8-31- Reload

Primary Upper 1 of 3 Primary Lower 1 of 3 Secondary Upper 1 of 3
1. Pre-Training, Repeat this series x 2: 1. Pre-Training: repeat series x 2: (rest 1. Pre-Training, Repeat this series x 2:
(rest between movements is up to you) between movements is up to you) (rest between movements is up to you)
2. Mcgill Bird Dog RLRL • McGill Bird dog box pattern • Mcgill Bird Dog LLRR
3. Isometric pushup hold with hands on • Rolling Planks • Stir the Pot
the floor • Iso Back Squat with 20kg barbell • Isometric pushup hold with feet elevated
on bench (back flat)
• Cable Face Pull with rope attachment
5. Decline Rhythmic Pushups • Single Leg Seated Leg Curl
• Rhythmic Rebound Hops on Aerobics
6. Neck and Traps Superset step Neck
• Any Neck Extension- 3x12 Neck • Any Neck Extension 4x10
• Any Neck Flexion- 3x12 • Any Neck Extension 2x20 • Any Neck Flexion 4x10
• Any Shrug- 3x12ea • Any Neck Flexion 2x20 Main Training
Main Training Main Training 1. Clapping Pushups x 3x5
1. Bench Press- warm up to a 5RM, 1. Pullups- 9 x 4, 30-45sec btwn sets, any 2. Dumbbell Floor Press- up to 35kg ea
3min btwn sets, then drop down to 80% way you want (do not extend elbows all the x 2 x max reps, 5min btwn sets
of that weight for 3 sets of max reps, way, perform semi-explosively)
5min btwn sets 3. Any Row- 5x10, increase wt each
2. High Box Squat- 100kg x 6sets x set, 2min rest between sets, controlled
2. Clapping Pushups- 3x5 5reps, 1min btwn sets movement tempo in all phases
3. Neutral Grip Chest Supported 3. Barbell Double Leg Glute Bridge-
Row- 12,10,8,8 increase weight each set, 100kg x 2 sets of max reps, slow and 4. Delts- pick any 3 movements and
slow and controlled, 3-5min between sets controlled movement tempo (the slower the perform 3 giant sets, slow movement
tempo, no rest between movements, 2min
4. Delts- dumbbell giant set, any 3 better), optional rest between sets between giant sets
dumbbell exercises, no rest between 4. Dumbbell Split Squat rear foot 5. Biceps Superset- Pick any two
movements, x 3 supersets, 2min between elevated on bench- 3 x 12,each leg, same
giant sets biceps exercises and perform 3 supersets,
weight, 2min between legs and , 2min 1-2minutes rest between supersets
5. Biceps/Triceps Superset- your between sets
choice for exercises, 3 supersets, no rest 6. Any Pushup variation x 1 sets of
5. Glute Ham Raise- 60 total reps any maximum reps
between exercises, 2minutes between way you want, slow tempo
supersets
6. Reverse Grip Lat Pulldown- 3 sets,
6. Med Grip Pushups with feet slow movement tempo
elevated on bench/hands on floor- 3 x
max reps, , 90sec btwn sets
Week of 9-7
Secondary Lower 1 of 3 Primary Upper 2 of 3 Primary Lower 2 of 3
1. Pre-Training: repeat series x 2: 1. Pre-Training, Repeat this series x 2: 1. Pre-Training: repeat series x 2:
(rest between movements is up to you) (rest between movements is up to you) (rest between movements is up to
you)
• McGill Bird dog box pattern with 2. Mcgill Bird Dog RLRL
legs only (hands stay fixed on the • McGill Bird dog box pattern
ground) 3. Isometric pushup hold with hands on
the floor • Rolling Planks
• Rolling Planks • Iso Back Squat with 20kg barbell
• Alternate Reverse Lunge 4. Stir the Pot
• McGill Curl ups
• McGill Curl ups 5. Decline Rhythmic Pushups
• Single Leg Lying Leg Curl 6. Neck and Traps Superset • Rhythmic Rebound Hops on
• Rhythmic Rolling Hops • Any Neck Extension- 2x20 Aerobics step
Neck • Any Neck Flexion- 2x20 Neck
• Any Neck Extension 3x12 • Any Shrug- 2x20 • Any Neck Extension 4x10
• Any Neck Flexion 3x12 Main Training • Any Neck Flexion 4x10
Main Training 1. Bench Press- warm up to a 3RM, Main Training
3min btwn sets, then drop down to 70%
1. Pullups- 6 x 4, 30-45sec anyway 1. Pullups- 8 x 4, 30-45sec btwn
of that weight for 3 sets of max reps,
you want (do not fully extend elbows, sets, any way you want (do not
5min btwn sets
semi-explosively) extend elbows all the way, perform
2. Clapping Pushups- 3x6 semi-explosively)
2. Glute Ham Raise- 40 total reps
any way you want, slow and controlled 3. Neutral Grip Chest Supported 2. High Box Squat- 100kg x 5sets
movement tempo, 2min btwn sets Row- 4x10 increase weight each set, x 6reps, 1min btwn sets
slow and controlled, 3-5min between sets 3. Barbell Double Leg Glute
3. Dumbbell Split Squat front
foot elevated on aerobics step- 3 4. Delts- dumbbell giant set, any 3 Bridge- 110kg x 2 sets of max reps,
x 12,each leg, same weight, 2min dumbbell exercises, no rest between slow and controlled movement
between legs movements, x 3 supersets, 2min between tempo (the slower the better),
giant sets optional rest between sets
4. Wide Neutral Grip Lat Pull
Down- 3 sets, smooth movement 5. Biceps/Triceps Superset- your 4. Dumbbell Split Squat rear foot
tempo choice for exercises, 3 supersets, no rest elevated on bench- 3 x 10,each leg,
between exercises, 2minutes between same weight, 2min between legs and
supersets , 2min between sets
6. Wide Grip Pushups with feet 5. Glute Ham Raise- 70 total reps
elevated on bench/hands on floor- 3 x any way you want, slow tempo
max reps, , 90sec btwn sets 6. Reverse Grip Lat Pulldown- 3
Week of 9-14
*For primary upper 3 of 3 you once again have the option to work up to a 1RM (only if you feel good). If you don’t then, work
up to heavy, but not maximal single, then drop down to 60% of that for 3 sets of max reps with 5min in between
Secondary Upper 2 of 3 Secondary Lower 2 of 3 Primary Upper 3 of 3
1. Pre-Training, Repeat this series x 1. Pre-Training: repeat series x 2: (rest 1. Pre-Training, Repeat this series x 2:
2: (rest between movements is up to between movements is up to you) (rest between movements is up to you)
you) • McGill Bird dog box pattern with legs 2. Mcgill Bird Dog RLRL
• Mcgill Bird Dog LLRR only (hands stay fixed on the ground)
3. Isometric pushup hold with hands on
• Stir the Pot • Rolling Planks the floor
• Isometric pushup hold with feet • Alternate Reverse Lunge
elevated on bench (back flat) 4. Stir the Pot
• McGill Curl ups
• Cable Face Pull with rope 5. Decline Rhythmic Pushups
• Single Leg Lying Leg Curl
attachment 6. Neck and Traps Superset
• Rhythmic Rolling Hops
• Decline Rhythmic Pushups • Any Neck Extension- 4x10
Neck
Neck • Any Neck Flexion- 4x10
• Any Neck Extension 2x20
• Any Neck Extension 3x12 • Any Shrug- 4x10
• Any Neck Flexion 2x20
• Any Neck Flexion 3x12 Main Training
Main Training
Main Training
1. Pullups- 6 x 5, 60sec btwn anyway 1. Bench Press- warm up to a 1RM, 3min
1. Clapping Pushups x 3x6 you want (do not fully extend elbows, btwn sets, then drop down to 60% of that
weight for 3 sets of max reps, 5min btwn
2. Dumbbell Floor Press- up to semi-explosively)
sets
40kg ea x 2 x max reps, 5min btwn 2. Glute Ham Raise- 50 total reps
sets any way you want, slow and controlled 2. Clapping Pushups- 3x7
3. Any Row- 4x10, increase wt each movement tempo, 2min btwn sets 3. Neutral Grip Chest Supported Row-
set, 2min rest between sets, controlled 3. Dumbbell Split Squat front foot 3x10 increase weight each set, slow and
movement tempo in all phases controlled, 3-5min between sets
elevated on aerobics step- 3 x 10,each
4. Delts- pick any 3 movements and leg, same weight, 2min between legs 4. Delts- dumbbell giant set, any 3
perform 3 giant sets, slow movement 4. Wide Neutral Grip Lat Pull dumbbell exercises, no rest between
tempo, no rest between movements, Down- 3 sets, smooth movement tempo movements, x 3 supersets, 2min between
2min between giant sets giant sets
5. Biceps Superset- Pick any two 5. Biceps/Triceps Superset- your choice
biceps exercises and perform 3 for exercises, 3 supersets, no rest between
supersets, 1-2minutes rest between exercises, 2minutes between supersets
supersets
6. Close Grip Pushups with feet
6. Any Pushup variation x 1 sets of elevated on bench/hands on floor- 3 x
maximum reps max reps, , 90sec btwn sets
Week of 9-21
Primary Lower 3 of 3 Secondary Upper 3 of 3 Secondary Lower 3 of 3
1.Pre-Training: repeat series x 2: (rest 1. Pre-Training, Repeat this series x 2: 1. Pre-Training: repeat series x 2: (rest
•McGill Bird dog box pattern • Mcgill Bird Dog LLRR • McGill Bird dog box pattern with legs
•Rolling Planks • Stir the Pot
•Iso Back Squat with 20kg barbell • Isometric pushup hold with feet elevated • Rolling Planks
on bench (back flat) • Alternate Reverse Lunge
•McGill Curl ups
• Cable Face Pull with rope attachment • McGill Curl ups
•Single Leg Seated Leg Curl
• Decline Rhythmic Pushups • Single Leg Lying Leg Curl
•Rhythmic Rebound Hops on Aerobics
step Neck • Rhythmic Rolling Hops
Neck • Any Neck Extension 2x20 Neck
•Any Neck Extension 3x12 • Any Neck Flexion 2x20 • Any Neck Extension 4x10
•Any Neck Flexion 3x12 Main Training • Any Neck Flexion 4x10
Main Training 1. Clapping Pushups x 3x7 Main Training
1. Pullups- 7 x 4, 45-60sec btwn 2. Dumbbell Floor Press- up to 45kg ea 1. Pullups- 5 x 6, 60-80sec btwn anyway
sets, any way you want (do not extend x 2 x max reps, 5min btwn sets you want (do not fully extend elbows,
elbows all the way, perform semi- semi-explosively)
explosively) 3. Any Row- 3x10, increase wt each
set, 2min rest between sets, controlled 2. Glute Ham Raise- 60 total reps
2. High Box Squat- 100kg x 4sets x movement tempo in all phases any way you want, slow and controlled
7reps, 1min btwn sets movement tempo, 2min btwn sets
4. Delts- pick any 3 movements and
3. Barbell Double Leg Glute Bridge- perform 3 giant sets, slow movement 3. Dumbbell Split Squat front foot
120kg x 2 sets of max reps, slow and tempo, no rest between movements, 2min elevated on aerobics step- 3 x 8,each leg,
controlled movement tempo (the slower between giant sets same weight, 2min between legs
the better), optional rest between sets
5. Biceps Superset- Pick any two 4. Wide Neutral Grip Lat Pull Down- 3
4. Dumbbell Split Squat rear foot biceps exercises and perform 3 supersets, sets, smooth movement tempo
elevated on bench- 3 x 8,each leg, 1-2minutes rest between supersets
same weight, 2min between legs and ,
2min between sets 6. Any Pushup variation x 1 sets of
maximum reps
5. Glute Ham Raise- 80 total reps any
way you want, slow tempo
6. Reverse Grip Lat Pulldown- 3
James Smith:
Professional duties have included stations in 3 countries. Coaching or consulting roles have spanned the Olympic, International,
Professional, University, High/Secondary School and private sector levels. Work positions have included: track and field coach/
consultant, physical preparation coach/consultant, Program Director, and Senior National Physical Preparation Coach with
Performance Director responsibility for the Portuguese Rugby Federation. Presentations on global sport concepts have been given in
5 different countries. Consulting duties have spanned work with coaches/athletes from the NFL, CFL, Collegiate American Football,
United Kingdom Athletics, Jamaican Track and Field, US Collegiate Track and Field, US National Luge, Super 15 Rugby, Premiership
Rugby, Rabo Direct Pro 12 Rugby, English Premier League Football, Croatian Water Polo, USA Volleyball, Mixed Martial Arts, and a
variety of other Olympic sports disciplines. Military special operations, Paramilitary, and Law Enforcement clients have included:
operators from USAF Para Rescue, US Navy SEAL Teams, US Navy Divers, Swedish Särskilda Skyddsgruppen, US Army Special
Forces, Federal Air Marshals, Para Military Contractors, and Corrections Officers.
8 Week Shoulder
Blaster Program
Julia Ladewski
T
his is an 8 week shoulder program that I of a bench day with only 1 or 2 small exercises.
used to bring up my delts for my physique With this, the volume and intensity is higher, so
shows. I still did a heavy chest day. Having a take that into consideration with your other bench
concentrated shoulder day proved to be extremely days as well. Recovery is still important, but it does
beneficial for bringing up my delts. give a good blend for those looking to maintain or
This program can be utilized intermediate increase strength and bring up a lagging body part.
or advanced lifters. It can be used as a stand-
alone shoulder program for an aesthetic based WEEK 1
bodybuilding regimen. If using it for mass gains, I
suggest the following split: • BB Overhead Press
work to heavy 5
Legs DOWNSETS, 2x10
Chest & light shoulders • DB Hex Press
Arms 4x12
Back/lats • Pec Minor Dips- 4xfailure
Shoulders & light chest (this workout) superset with
Band Over & Backs- 4x10
It can also be adding to a powerlifting program as a • Grenade/Band Rear flyes
separate supplemental shoulder day (in addition to 3x30
max effort and dynamic effort days). If adding it to For these, attach bands to a post and attach
a powerlifting program, I suggest the following: two 3” Grenades to the band with large
Max effort bench with lat work, triceps and light carabiners.
shoulders • 6 Way shoulder
Dynamic bench (3 days later) with back work and 3x10
triceps
Shoulder day (this workout, the day after dynamic
bench) with shoulders and curls optional.
The idea behind it is to get some concentrated
shoulder work in rather than doing it at the end
8 Week Shoulder blaster program 124 julia Ladewski
WEEK 2 SUPERSET WITH

Band pull aparts 4x10
• Timed DB Overhead Press • Band chest press
1 press every 6 seconds for 2 minutes x 3 sets 3x10 w/ hold
• Face Pulls • Chain fly/press combo
4x20 3x8 each
• Side Chain Laterals
3x10, 1x20 WEEK 5
• Scarecrows • 6 way Shoulders
3x10 3x10
• Feet elevated Pushups • Bradford press
8 pushups every 30 seconds 5x5
Work to failure or 100, whichever comes first • (Downset of over/back+full overhead press = 1
rep)
WEEK 3 2x8
• Alt. DB OH Press
x40, 36, 38
• BB Overhead Press
• J Walking w/ micro mini around wrists
work up to heavy 5
2 sets (1 down the rack, 1 up)
Down set of 5 with a 3 sec up, 3 sec down
• Chain Flyes
• 6 way shoulder
3x12
3x10
superset with
• Rear delt destroyer set
TRX Pushups
60 reps partial
3x12
30 reps partial
15 reps full range
• Dumbell hex press WEEK 6
4x12
• Ladder pushups • Overhead press
3 different positions on the rack. 6 second rep (3 ct up, 3 ct down) - 3x10
Pushups to failure on each position. Chain Side Laterals - 4x12
• Serrano OH Press
WEEK 4 4x8
• Face Pulls for a song
• Band Flyes
• Swiss bar Overhead press
3x15
Used the 3 neutral grips. Started with narrow
• Reverse Band Bench
one first and work your way out.
100 total reps
1st set- 5 reps at each grip
2nd set- 4 reps at each
3rd set- 3 reps at each WEEK 7
2nd set- 2 reps at each
• Leaning side raise • Serrano Overhead Press
4x40 seconds 3x8 each
• Seated dumbbell cleans • BB Military (standing)
4x20 reps 4x6
8 Week Shoulder blaster program 125 julia Ladewski
• Bradford - 3 sec back, 3 sec forward

3x12 (6 over and backs)
TRI SET WITH
• Band side raises
4x20
TRI SET WITH
• Rear delt (hang and swing)
4x15
• Grenade chain flyes
4x12
• Ladder pushups- 4 levels
failure at each level
WEEK 8
• Rear/Side/Front Raise
3x20 reps each, non-stop
• DB Arnold Press
4x12
• Rear Delt Rows
4x10 (last set drop set of 10, 10, 10)
• DB Flyes
4x8+6 w/ manual resistance
• Banded Chest Press
4x1 minute timed
Julia Ladewski, CSCS, is a coach to athletes, women, men,

powerlifters, crossfitters, fitness enthusiasts, recreational lifters
and those seeking body transformation. She takes pride in helping
people from all walks of life to see and reach their full potential.
Julia was a Division I University strength & conditioning coach
from 2002-09 at the University at Buffalo, where she worked
with every sport on campus. From 2009-2014, she was Director
of Sports Performance at Parisi Speed School in Schererville, IN.
As an elitefts.com sponsored athlete and Q&A staff member, Julia
is an elite-level powerlifter in three different weight classes. She
is also a physique competitor, mother to two children, and wife
to husband Matt. Julia also owns Bella Forza Strength Apparel
(www.BellaForza.me). She continues to write and speak about
youth sports performance, female strength sports, and nutrition.
She is one of the best hands-on technical coaches in the country.
Her writing can be found on elitefts.com and JuliaLadewski.
com. She is also a member of the Institutional Review Board for
MusclePharm.
Perfecting Your
Bench Work
Scott Yard
4
lessons that have had an impact on the platform He taught me to take 135 as seriously as 1000. He
and a back to basics approach to assistance showed me that even though I’m strong that doesn’t
bench work. make me good and strength is only half the battle.
You need to practice your technique and get better.
I am going to preface this article by stating that I am I learned that you should try and get better in the
not the most qualified person in this eBook. The gym with each rep.
truth is I wish I knew more and could offer more.
With that being said I am very fortunate though to Powerlifting is a marathon not a sprint. Chase PRs,
have 15 years of competitive platform experience not milestones. A 5lb pr is better than no pr.
under my belt and during those 15 years I have had
the luxury of knowing many smart people and have This is something I learned early on when I was in
had many great conversations, tips, and pointers to gear and making my way towards my first 800lb
give me the information I have lacked. bench. To date I have done 840 in a full meet and at
one point was the best bencher in the world in a full
The purpose of this article is to share some of the meet. Before that happened I was a 735 bencher and
great things I have learned over the years. I aim to was being told I was on the way to 800. I listened to
Live, learn, and pass on. Being a part of ELITEFTS the hype and started taking shots at 800. I missed
had been a blessing for me these past 8 years and I them all lol. I started to think and my wife asked
hope this article can help one of you reading this. If me why I kept doing so badly at meets. I told her I
I can help just one person do better my mission was just missed 800 and I was close. She said why not
accomplished. just do 740 first. I thought she was nuts. 740? But
I want 800. I realized then that I was chasing mile
Get better, not just stronger. stones and not prs like I should be. The next meet I
did I opened at 675 and went 740 for a pr. I then did
I used to train with a guy name Matt Wilson. Matt was 770. The next meet I did 775. I did this and finally
an 1105 squatter and very technical. I would come hit my 800. It took longer but in the end it was the
up to train with him and he was always reminding right way to do it. I stopped wasting training cycles
me of how much I needed to work on things. At on long shots and walked away from meets being
my own gym all I ever heard was “smoke show” or better then I was from the last meet.
that was easy. At Matt’s gym all I heard was “that
was high” or why are you rushing your warm ups”. Worry about yourself, not the next guy on deck.
Perfecting your bench work 127 Scott yard
When you are competing you are really just Best yourself, and focus on PRs. Not landmarks
competing against yourself. Some may disagree but
it isn’t a sport based on skill or miracles. You can Best yourself and focus on your meet, not someone
either lift the weight or you can’t. The ability to hit else’s
the weight is based on genetics, your training cycle,
and the years of iron under your belt. No one goes Put performance first over any division
to a meet and hits a 100lb deadlift pr for the win.
Powerlifting doesn’t have anything equivalent to the A back to basics approach for raw bench assistance
1/2 court shot at the buzzer. The point of this is that work.
it is better to get a pr on a third pull and hit a huge pr
total then to go for something stupid on the deadlift With those things in mind I will leave you with an
you will never hit for the win. Again some will think outline of how I have handled my last two bench
this is crazy but I will take a big pr total any day over meet cycles. I will outline my assistance work and
I almost got first but now I settled for 5th. Take things that have helped me. The main bench work
second and win next year by actually being stronger has consisted of lots of singles, rest pause work
than everyone else. and cat sets. Check out josh Bryant’s book sold at
elitefts.com titled bench press the science for more
Cutting weight isn’t always a good idea. details on those. In 2009 I benched 505 raw in a full
meet and was doing well going into my next meet
Stop cutting weight and start getting stronger. I for a pr. Long story short I tore my bicep tendon and
see so many new lifters doing the first meet and sprained my ac joint and was stuck in the high 400s
cutting to 181 or 220. STOP IT. This is absurd. The for 4 years until March of this year. I decided to go old
only thing you should be doing at your first meet is school and add in bodybuilding type movements and
focusing on getting all 9 attempts. Unless you are focus on getting bigger and stronger. I also realized
trying to be a top 20 lifter or going for a record it’s I need over head work. The problem was over head
not worth it. This even goes for when you are going work hurt my shoulder. My solution for overhead
for a record or too. Cutting large amounts of weight work was the elitefts Swiss press bar and the elitefts
is hell on your body. I did the Arnold bench bash in shoulder saver pad. I found with these two I could
2007. I came in third overall with an 828 bench. I do over head work. I alternate between incline and
went from 305 to 275 in two days. I was lucky to over head presses. I use a close grip for shoulder
hit 828 but should have gone in at 305 and benched safety and like to use high reps and heavy reps. Peck
865-870. The 308 record was 859 at the time and work is a must for raw benches. I neglected my pecs
I was so hell bent on going 275 that I never even for years buying into the hype that pecks don’t help
looked at the 308 records. I focused on a weight your bench. I added in peck work and my bench
class instead of a pr and it cost me. Looking back no went up. Heavy flies in the incline and flat variety
one cares what I weighed for the bench bash. I was are key. Push downs and band work for the triceps
still 3rd. If I focused on the task at hand of lifting the won’t cut it. I told myself my elbows were sore and I
heaviest weight possible and performing to my best could get away with fluffy crap for my triceps. I got
I might be bragging about a bigger bench then 840. back to barbell and heavy db work for my triceps and
Always choose performance over a division. again I hit PRs. Basics work and we all must return
to them. Below is how I worked these movements in
In summary for my past two meet cycles. I went from struggling
with high 400s last year to hitting 510 in March and
Get better not just stronger. 525 in July.
The chart bellows shows how I use these movements in a 12 week cycle. Like I said I always bench heavy
first followed by cat and dead work. These movements follow the main work and are done in left to right
order.
Week Delt / tricep Chest movement Tricep movement

movement
1 Strict over head press Incline fly Close grip tricep ext
Max set of 6 8-10 reps off pins with chain
max set of 5
2 Strict over head press Low incline fly Lying palms in db ext
Max set of 12 8-10 reps Max set of 10
3 Close grip incline Flat fly Lying barbell exts
Max set of 4 8-10 reps 3 sets of 8 with same
weight
4 Deload
5 Close grip incline Flat fly Close grip tricep ext
Max set of 2 off pins with chain
max set of 5
6 Strict over head press Incline fly Lying palms in db ext
Max set of 10 8-10 reps Max set of 10
7 Close grip incline for Low incline fly Lying barbell exts
max single 8-10 reps 3 sets of 8 with same
weight
8 Deload Flat fly
8-10 reps
9 Strict over head press Incline fly Close grip tricep ext
Max Set of 8 8-10 reps off pins with chain
max set of 5
10 Close grip incline for Low incline fly Lying palms in db ext
set of 8 at 80% 8-10 reps Max set of 10
11 Deload Flat fly Lying barbell exts
8-10 reps 3 sets of 8 with same
weight
12 Meet day
The over head press work is done with the elitefts Swiss press bar close grip for higher reps to keep the
shoulders working but healthy and safe. The close grip incline is done with an elitefts shoulder saver pad
to protect my shoulders but hammer the triceps pecks, and delts with heavy weights. The flies and exts are
done heavy and changed weekly for variety. The key is to be strict but heavy and always shoot for weight or
rep pr. Complacency equals stagnation, and stagnation equals death. Always try to be better and you will.
Bio:
Scott Yard is a 2004 graduate of Western Maryland College. He is a 15 year veteran to the sport of power lifting who has lifted
on many stages. As an equipped lifter in 2006 Scott broke the all-time world record total for the 275-pound class. This was done
at the age of 23. His 2605-pound total consists of a 1050 squat, 840 bench, and a 715 deadlift. Scott’s 840 bench at one time was
the heaviest recorded bench to date in a full meet across all weight classes. In early 2007 Scott placed third overall in the 242 plus
division at the WPO ARNOLD bench bash. Later that year Scott placed third in the 242 plus division at the inaugural IPA PRO-AM.
Scott currently competes raw. In November of 2010 he fulfilled a long term goal of totaling 2000 lbs raw with wraps in the 275
weight class. Scotts best competition raw with wraps lifts include 765 in the squat, 505 in the bench, and 755 in the deadlift. Scott
also competes raw in the USAPL and won 2011 USAPL Raw nationals in the 242 class. In March of 2012 Scott competed at the Arnold
Raw Challenge at the 231 weight class and came in second place. In 2014 Scott continues to compete raw and has squatted 700
raw without wraps, benched 525, and totaled 1925 with a belt only. Scott has held American and world records in the APF, APA, IPA,
USAPL, and RPS powerlifting organizations. Scott trains out of Club Natural Gym in Hanover, Pennsylvania, and hopes to compete
for many years to come. By day Scott is a husband and father of two girls and is the director of vocational services for a nonprofit
agency that supports Adults with developmental disabilities.
Strength Training Program
for Ultra-Marathoners
Bill Allars
T
his year brought an unexpected challenge The Functional Movement Screen showed that
from two former clients of mine. One was each of my clients has limited shoulder mobility,
participating in a 100 kilometre race while problems with hip flexion and extension, a lack of
the other was going to run 50 kilometres of the race rotary stability and limited ankle mobilisation for
with her. The goal of my client was to complete the one client. All of these conditions were supported by
race in under sixteen hours to ensure she received their physiotherapist who highlighted the remedial
the beer stein that was awarded to all participants work they were to do while noting that there were
who finished in under that time. no specific contraindications for either of them.
Both of these clients had significant injury histories Given that both of my clients were avid runners, the
relating to their hips, glutes and calves. The brief problems identified with hip flexion and extension
they provided to me was simple: in the Functional Movement Screen surprised me
but most likely reflected a lack of gluteal function for
• Get them stronger for the race; each of them and the ongoing hip problems that one
• Address their existing injuries as much as of them has been afflicted by.
possible; and In putting together a program for these two runners,
• Avoid any new injuries. my focus was on the following:
All of this was to be completed in the sixteen weeks • Improving their hip mobility;
that remained prior to the race. • Developing their ability to move in multiple
Prior to developing the program with my clients, planes rather than the single plane that running
there were two key things that I undertook. These required;
were: • Address their gluteal dysfunction; and
• Strengthen the core and driver muscles to
• Completing a Functional Movement Screen on support their running.
each of them; and •
• Contacting their physiotherapist to review While the Functional Movement Screen identified a
their injury histories, their progress and any lack of shoulder mobility for both clients, this was
recommendations or contraindications that they not a key consideration in their program it would
identified. not directly impact on their running goals. It is,
Strength Training Program 131 Bill Allars
however, something that I will now be working with • Quadruped Thoracic Rotations
both of them on addressing. • Hip Flexor Mobilisations
The program we completed was divided into the • Single Leg Deadlifts
following phases • Bowler Squats
Rehabilitation and prehabilitation; • Strength Work
Strength development; • SSB Squats (5x5)
Taper. • Trap Bar Deadlifts (5x10)
The program was amended as we progressed • KB Single Leg Deadlifts (5x10)
to take account of the running training that was • Bodyweight Lateral Lunges (5x10)
prescribed by their running coach. This generally • McGill Curls (3x20)
wasn’t a problem but there weeks where we backed • Super Mans (3x20)
off on load and intensity as they were particularly • Stretching
high volume running weeks. • Hamstrings
Phase 1 – Rehabilitation and Prehabilitation – • Calves
Weeks 1 through 4 • Quadriceps
• Gluteals
• Lower Back
This phase was focused primarily on continuing
• Adductors
to address existing injury issues in conjunction
with the physiotherapist while also starting on the
Each week we rotated the sets and repetition schemes
process of improving their hip function.
for the SSB Squats and the Trap Bar Deadlifts. The
A standard session during this phase was:
selection of SSB Squats was deliberate as I like the
added instability that using this bar provides, forcing
• Warm Up
both clients to increase their stability and effectively
• Foam Roller (10 rolls on each site)
engage their core when completing the exercise.
• Calves
The lacrosse ball was included to allow us to identify
• Backs of Knees
and focus on addressing knots in muscles more
• Hamstrings
effectively through more focused contact than we
• Glutes
could achieve with the foam roller. The pained looks
• Quadratus Lumborum
on the faces on my clients was always a sure sign
• Lower Back
that a trigger point requiring attention had been
• Quads
identified. While they grappled with this during
• Adductors
the early phases, as they progressed with it, the
• Hip Flexors
improvement was visible.
• IT Bands
• Lacrosse Ball Phase 2 – Focused Strength Work – Weeks 5
• Calves through 14
• Gluteals
• Mobility Work (10 repetitions of each exercise) This phase was focused primarily on building on the
• 10 Hip Crossover foundation we had established during the first phase
• 10 Scorpions while maintaining or focus on rehabilitation and
• 10 Supine Scorpions prehabilitation.
• Front Leg Raises A standard workout during this phase was:
• Side Leg Raises
• Rear Leg Raises • Warm Up
• Fire Hydrants • Foam Roller (10 rolls on each site)
• Calves to an upper body session as they were due to run

• Backs of Knees forty kilometres two days after our session and then
• Hamstrings thirty kilometres the following day. Needless to say,
• Glutes frying their legs during our session was not going to
• Quadratus Lumborum be of much benefit to them during this time.
• Lower Back
• Quads The strength exercises during this time was in the
• Adductors region of 20% on their squat and deadlift numbers.
• Hip Flexors The increase in load for the barbell hip thrusts was
• IT Bands in the order of 50%. While this was excellent news
• Mobility Work (10 repetitions of each exercise) in terms of raw numbers, perhaps of greater impact
• 10 Hip Crossover was their anecdotal feedback that they both felt
• 10 Scorpions much stronger during their longer training runs and
• 10 Supine Scorpions felt much more powerful when running up hill and
• Front Leg Raises across uneven terrain.
• Side Leg Raises
• Rear Leg Raises
• Fire Hydrants During this phase, exercise bands were added to
• Quadruped Thoracic Rotations the mobility work wherever possible, particularly
• Hip Flexor Mobilisations during the front, side and rear leg raises. Regular
• Single Leg Deadlifts massages were also included in their overall training
• Bowler Squats program for recovery purposes.
• Cossacks into Lunges
• Strength Work Phase 2 – Taper – Weeks 15 & 16
• SSB Squats (5x5 working up to 3 repetition
maximums) This phase was focused primarily on keeping the
• Trap Bar Deadlifts (5x10) muscles free of knots and loose. The hard work had
• Single Leg Bridges or Barbell Hip Thrusts (3x10) already been done, the key here was on maintaining
• Front, Lateral and Reverse Lunges (3x10) the gains that had been made.
• McGill Curls (3x20) A standard workout during this phase was:
• Super Mans (3x20)
• Planks or Side Planks (3x1 Minute) • Warm Up
• Stretching • Foam Roller (10 rolls on each site)
• Hamstrings • Calves
• Calves • Backs of Knees
• Quadriceps • Hamstrings
• Gluteals • Glutes
• Lower Back • Quadratus Lumborum
• Adductors • Lower Back
• • Quads
Each week we rotated the sets and repetition • Adductors
schemes for the SSB Squats and the Trap Bar • Hip Flexors
Deadlifts. During this phase, we would occasionally • IT Bands
need to change the volume and loads to reflect their • Mobility Work (10 repetitions of each exercise)
running training. During one week we switched • 10 Hip Crossover
• 10 Scorpions
• 10 Supine Scorpions
• Front Leg Raises
• Side Leg Raises
• Rear Leg Raises
• Fire Hydrants
• Quadruped Thoracic Rotations
• Hip Flexor Mobilisations
• Single Leg Deadlifts
• Bowler Squats
• Cossacks into Lunges
• Strength Work
• Light KB Goblet Squats (3x15)
• Bodyweight Single Leg Bridges
• Bodyweight Front, Lateral and Reverse Lunges (3x10)
• McGill Curls (3x20)
• Super Mans (3x20)
• Planks or Side Planks (3x1 Minute)
• Stretching
• Hamstrings
• Calves
• Quadriceps
• Gluteals
• Lower Back
• Adductors
• General Comments
During all of the training phases, the client completed the mobility activities as part of their pre-run warm
ups to ensure their hips and glutes were activated before they started. They also completed bodyweight
circuits that included squats, lunges in all directions and single leg bridges and core week at least one other
day during the week (preferably two but with their running loads this was not always possible given that
they both also work full time).
Outcomes
The beer stein was gratefully accepted with my client finishing the 100kms in 15 hours, thirty minutes. A
thirty-minute margin for error, just what I like to see.
The most gratifying element of the whole experience for me was that both of my clients remained injury
free during the whole preparation period and both noted that they felt strong not only at the start of the
race but also at the end of it.
The next step for these two is to confirm the next item on their bucket lists (I believe it has to do with a race
up the stairs in an 80+ floor building) and start the process of developing a training program for this while
also getting them in “bikini” shape for the upcoming southern hemisphere summer.
About the Author:

I am a personal trainer based in Frankston, Victoria. I have more than 30 years of training and nutrition experience that I can bring
to bear to help you achieve your health and fitness goals. I have trained for sports, to build strength, to build muscle and to improve
general health and fitness levels. I work with my clients to help them achieve the health and well-being that they deserve.
billallars@frankstonpaleo.com.au
Advanced Powerlifting
Training Bryan Mann
Week 1
Monday Sets Reps Intensity

Low Box Squat Max Effort 1 Max Effort
Leg Press 4 8 Heavy
Pistol Squat 4 10each leg Bodyweight
Hise Shrugs 3 20 Moderate
Glute Ham Raise 6 8 Bodyweight
Tuesday Sets Reps Intensity

Speed Press 8 3 50%
JM Press 6 10 Moderate
Tate Press 6 15 Moderate
Lat Pull Downs 6 10 Heavy
Bradford Press 3 10 Moderate
Band Pull Aparts 3 12 Mini band
Thursday Sets Reps Intensity

Box Squat 8 2 50%
Dimel Deadlifts 3 20 Light
Walking Lunge 3 8each leg Moderate
Pull Down Abs 6 10 Moderate
Reverse Hypers 6 10 Moderate
Saturday Sets Reps Intensity

Floor Press Max Effort 1 Max Effort
Piston Pushdowns 3 1 minute Bands
Chest Supported Row 6 10 Heavy
Advanced powerlifting Training 136 Bryan mann
DB Row 6 10 Moderate
DB Arnold Press 3 10e Heavy
Hammer Curls 3 12 Moderate
Week 2

Band Resisted Deadlift Max Effort 1 Max Effort
Hack Squat 4 8 Heavy
Pistol Squat 4 10each leg Bodyweight
DB Shrugs 3 20 Moderate
Glute Ham Raise 6 8 Hands Behind Head

Speed Press 8 3 55%
Close Grip 4 board 6 3 Heavy
Triceps Flare Outs 6 15 Moderate
Seated Cable Row 6 10 Heavy
Rev Grip Overhead 3 10 Moderate
Press
Band Pull Aparts Palms 3 12 Mini band
Up

Box Squat 8 2 55%
RDL 3 10 Moderate
Reverse Walking Lunge 3 8each leg Moderate
Pull Down Abs Stagger 6 10 Moderate
Stance
Reverse Hypers Feet 6 10 Moderate
Wide

3 Board Press Max Effort 1 Max Effort
Band Pushdown 3 1 minute Bands
Barbell Row 6 10 Heavy
DB Row Elbows Out 6 10 Moderate
Plate Raise 3 10e Heavy
Week 3

Chain Squats Max Effort 1 Max Effort
Front Squat 4 8 Heavy
Pistol Squat-Elevated 4 10each leg Bodyweight
Behind Back Shrugs 3 20 Moderate
Glute Ham Raise 6 8 Band Resisted

Speed Press 8 3 60%
Barbell Extension 6 8 Heavy
Rolling Extensions 6 15 Moderate
V Bar Lat Pulldown 6 10 Heavy
Seated DB Snatch 3 10 Moderate
Band Pull Aparts to 3 12 Mini band
angles

Box Squat 8 2 60%
Pull Throughs 3 20 Moderate
DB Step Ups 3 8each leg Moderate
Pull Down Abs Stagger 6 10 Moderate
Stance
Reverse Hypers 6 10 Moderate

Reverse Band Press Max Effort 1 Max Effort
Reverse Grip BB Row 6 6 Heavy
DB Row Elbows Out 6 10 Moderate
Lateral Raise 3 10e Heavy
Week 4

Reverse Band Squat Max Effort 1 Max Effort
Overhead Squat 4 8 Light
Pistol Squat-Elevated 4 10each leg Bodyweight
Snatch Grip Shrugs 3 20 Moderate
Glute Ham Raise 6 8 Plate Behind Head

Speed Press 8 3 50%
French Press 6 10 Moderate
Lat Pulldown 6 10 Heavy

Seated DB Snatch 3 10 Moderate
Face Pulls 3 12 Light

Box Squat 8 2 50%
Pull Throughs 3 20 Moderate
Reverse DB Step Ups 3 8each leg Moderate
Pull Down Abs 6 10 Moderate
Reverse Hypers Feet 6 10 Moderate
Out

Shirted Bench Press Max Effort 1 Max Effort
Reverse Grip BB Row 6 6 Heavy
If you’ve still got gas in
the tank, you didn’t go
hard enough on bench
today
This workout is for a more advanced trainee. The exercises change weekly excluding the things that are
more foundational. Even then, things like GHR and Reverse Hyper will change in small variations of the
main lift. I like getting into the bench shirt about every 4th week or so, and usually follow this progression
of max effort lifts or some form of them. For the lower body- when I could still compete in squat, I found
that my reverse band squat with the strong band was pretty much what my geared squat would be. I never
really had to throw on gear to keep my squat in check, but would normally do so about every 6th to 8th week
just because. For me, the bench press was more crucial to get into the gear more often. It wasn’t so much
the strength, but the pressure in my head that I would have to get used to. While the reverse band squat
pretty much replicated everything on the squat for me save for the funky waddle up (who am I kidding, I
waddle everywhere), the pressure throughout my body was the same. For the bench press, if I didn’t get
enough work in the shirt it wasn’t the weight I couldn’t handle on meet day, it was the pressure in my head.
Mann received his degree in Health Promotion from Missouri State University in 2003, a Graduate Certificate
in Sports Management from Missouri State University in 2004, a Masters Degree in Health Education and
Promotion in 2006 and PhD in 2011. Mann is recognized as a Certified Strength and Conditioning Specialist
(CSCS) through the National Strength and Conditioning Association (NSCA) as well as Strength and
Conditioning Coach Certified (SCCC) from the Collegiate Strength and Conditioning Coaches Association.
Mann resides in the Columbia area with his wife Corinne Schoppet Mann.
Strongman Training
for Old Dudes
Mark Watts
T
his is a very basic program for strongman for the off-season with not a lot of volume. This program
utilizes Zatsiorsky three methods and provides about 10 days before an exercise is repeated. The four
basic lifts will be repeated three times every 4-week cycle. This is an outstanding program for anyone
need more recovery in between training sessions.
Day 1: Dynamic Effort Day 2: Max Effort Day 3: Repetive Effort

Week 1 Bench Press Squat Military Press
Week 2 Deadlift Bench Press Squat
Week 3 Military Press Deadlift Bench Press
Week 4 Squat Military Press Deadlift
Typical Set & Rep Scheme

Dynamic Effort: 5 doubles, 5 triples, or 10 singles
Maximum Effort: Work up to heavy double or triple
Repetitive Effort: 1x10-15
Exercise Pool & Rotation
Exercise Dynamic Effort Maximum Effort Repetitive Effort

Squat Box Squat w/ Bands or Chains Front Squat SS Yoke Bar Squat
Bench Press BP w/ Bands or Chains Fat Bar Bench Press DB Bench Press for Time
Deadlift DL w/ Bands or Chains Trap Bar Deadlift Conv. Deadlift
Military Press BTN Push Press Fat Bar Military Press Log Clean & Press
Strongman Training for old dudes 141 Mark Watts
Typical Training Session

Dynamic Warm-Up
Main Lift
Supplemental Movement (sometime supersetted w/ main lift)
Accessory Movement (sometimes supersetted w/ supplemental lift)
Accessory Movements
Supplemental
Accessory
Exercise Dynamic Effort Maximum Effort Repetitive Effort

Squat Seated Box Jumps Glute-Ham Raise Glute-Ham Bridge
Glute-Ham Raise Single Leg RDL Banded Leg Curl
Bench Press Band Pull-Downs Neutral Grip Pull-Up Cable Pull-Down

Med Ball Throws Band Face Pulls Band Scarecrows
Deadlift Single Leg Box Jumps Single Leg Squat Walking Lunge
Reverse Hypers Blast Strap Fall-Outs Stability Ball Roll-outs
Pallof Press
Military Press Blast Strap Row Meadows Row 1 Arm DB Row

Plyo-Push-Ups Chain or Banded Push-ups Feet elevated Push-Up
WEEK 1
Day 1
Bench Press w/ Doubled Minis 5 triples w/ 30 sec. RI
Single Arm Band Pull-Downs 3 sets of 5 w/ an X33 tempo
Rotational Med ball Push Throws against Wall 3 sets of 5 throws each direction
Day 2
Buffalo Bar Hands Free Front Squat Work up to 3RM
Cluster Set of 3 w/ 60 sec. RI
DO set: -10%x5
Weighted Glute-Ham Raise 3 sets of 5
Single Leg DB RDL 3 sets of 8
Day 3
Log Clean & Press 80% of 1RM for Max Reps in 75 sec.
70% of 1RM for Max Reps in 60 sec.
1 Arm DB Row 3 sets of 10
Feet Elevated Push-up 100 reps
WEEK 2
Day 1
Deadlift w/ Bands & Chains 60% of 1RM for 10 singles
Single Leg Box Jumps 5 sets of 2 jumps each leg
Pallof Press 3 sets of 10 reps
Day 2
Fat Bar Bench Press Work up to 3RM
DO set: -10%x5
Neutral Grip Pull-Up Work up to 5RM
Same weight for 2 triples or 3 doubles
Light Band Face Pulls 2 sets of 15

Day 3
SS Yoke Bar Squat Work up to 5RM
Same weight for 2 triples or 3 doubles
Stability Ball Bridge & Curl 3 sets of 10 reps
Seated Band curls 2 sets of 25 reps
WEEK 3
Day 1
Behind the Neck Push Press Work up to 2RM
Drop 10% and perform 3 doubles
Blast Strap Row 50 reps
Plyo-Push-ups 10 sets of 3

Day 2
Trap Bar Deadlift Work up to 3RM
Prisoner Side Step-Up 3 sets of 8
Blast Strap Fall-outs 2 sets of 15

Day 3
Stability Ball DB Bench Press 25% bodyweight for max reps in 60 sec.
Same weight for 45 sec
Same weight for 30 sec
Cable Pull-Down 4 sets of 12 reps
Mini Band Scarecrows 3 sets of 10 reps
WEEK 4
Day 1
Box Squat w/ Bands & Chains 40% for 5 doubles
Seated Box Jumps 5 sets of 3
Glute Ham-Raise 3 sets of 5

Day 2
Fat Bar Military Press Work up to 3RM
DO set: -10%x5
Meadows Row 4 sets of 6 reps
Push-ups w/ Bands or Chains Add Chain for every 3 reps OR…
Add band tension for every 10 reps

Day 3
Conventional Deadlift 70-80% of 1RM for max reps in 60 sec
Stability Ball Roll Outs 3 sets of 10
Walking Lunge 4 x 25yards
Mark Watts is the Director of Education at elitefts.com™ and the NSCA Ohio State Director. He is also an adjunct professor in the College
of Professional & Applied Studies at Urbana University. Watts has a master’s degree in exercise science and health promotion from
California University of Pennsylvania and a master’s degree in elementary education from Clarion University of Pennsylvania. Mark
has been working with college athletes in over 20 different sports at the Division I, II, and III levels for over 15 years as a strength and
conditioning coach. Prior to elitefts™, he coached athletes at Denison University, the United States Military Academy at West Point,
Allegheny College, and Clarion University. He has also completed strength and conditioning internships at the University of Tulsa
and Ohio State University. Mark is certified by the National Strength & Conditioning Association, USA Weightlifting, the National
Academy of Sports Medicine, and the Collegiate Strength & Conditioning Coaches Association. He started competing in powerlifting
in 1997 and is an amateur Strongman competitor in the master’s division. Mark is originally from Pittsburgh, Pennsylvania, and is
a USMC veteran.
Block Periodization
Program Shane Church
T
his program came to me as I was writing programs for no one. I really liked it and thought I came up
with the next big thing. Boy was I wrong. Not only was this not “the next big thing” I’m pretty Moses
was doing Block Periodization when he was crossing the desert.
So, after having my dreams of being the Canadian Jim Wendler were dashed, I decided to research Block
and put it on paper the way I would want to do it.
This is what I came up with:
Block 1: Accumulation
Squat
3 sets of 6 @ 60% of goal
The accessory work in this block will focus on building work capacity. For that I like to use low intensity,
high volume work done in a circuit.
An example of an upper body day would be;
• Overhead Swiss bar Extensions

• Swiss bar curls
• Swiss bar military press with a slow tempo
• Face pulls
• Push ups.
Rocking each exercise for 10-12 reps and doing this for as many sets as you are doing on your main lift.
Black Periodization Program 145 Shane Church
Block 2: Transmutation
Squat Bench Deadlift CG Incline Bench

4 sets of 4 @ 70% of 4 sets of 4 @ 70% of 4 sets of 4 @ 70% of 4 sets of 4 @ 70% of
goal goal goal goal
goal goal goal goal
goal goal goal goal
goal goal goal goal
Your accessories here will look nothing like the actual movement. An Upper body day would have stuff
like vertical rows, DB flys and rope push downs in it. Focusing on the muscle and getting a sweet sweet
pump on.
Block 3: Realization
Squat Bench Deadlift CG Incline Bench

goal goal goal goal
goal goal goal goal
3 sets of 1 @ 92.5% of 3 sets of 1 @ 92.5% of 3 sets of 1 @ 92.5% of 3 sets of 1 @ 92.5% of
goal goal goal goal
goal goal goal goal
\
The 12th week will also be your opener.

This is where the rubber meets the tracks. Higher intensity accessories like rack pulls and pin press are
done added to make sure the tonnage of your training days isn’t dropping to much with the less volume.
The most crucial part of this, and pretty much any program, is to be REALISTIC with your goals. A safe bet
that I tell people is to attempt no more than 10% of your previous best meet lift. And that number drops
the longer you have been lifting and stronger you are. I would never tell a 1000 lbs squatter to base it off of
getting an 1100 lbs squat in his next meet. That is unrealistic. Powerlifting is a sport of longevity. The longer
you compete the better it gets, the more friends you will make and the stronger you will become. Mentally
and physically.
Give this a try and for at least 12 blocks and let me know if you think I’m crazy or not!
Shane Church started competing in Strongman in Canada in 2007. With nothing to do in the winter, he started competing in
Powerlifting and never looked back. Shane currently trains in Ottawa, Ontario, Canada and has personal best lifts of 960 lbs squat,
615 lbs bench, and 705 deadlift, and a Canadian record total of 2245 lbs, all in the 242 lbs weight class.
Frederick “Fred”, 5
Columbus, OH
I WISH TO GO TO
THE FINAL SHUTTLE LAUNCH.
Astronaut Fred, this is Houston. Do you copy?
For 5-year-old Fred, rocket ships and astronauts

serve as a positive distraction from his tough
medical tests and procedures.
Fred suffers from diamond blackfan anemia, a

bone marrow disorder. Fred doesn’t let his condition
stop him because nothing could stop his heroes,
Neil Armstrong and Buzz Aldrin, either!
When volunteers asked Fred what his one true wish

would be, it was easy for this young boy to answer.
He wished to visit Kennedy Space Center –
specifically to see the final space shuttle launch.
“We had a fantastic time. Fred met all sorts of

astronauts and pilots and NASA employees. It’s
hard to describe how perfect this turned out,”
Fred’s parents, Joanne and Mark, shared in a note
to the Foundation.
The astronauts’ courage reminded Fred of his own

hope, strength and joy, and now he is ready to face
hope, strength
his next and joy, and now he is ready to
frontier!
Summer Football Training
Phase II and III
Ron McKeefery
Ron McKeefery
Eastern Michigan Football
Sports Performance
Summer
Phase II
Monday Tuesday
Power Clean-BB 6 x (5,3,1) Bench Press 6 x (5,3,1)

Front Squat 3 x 6-8 Row-BB-BL 3 x 6-8.
Russian Leans 3 x 6-8 Military Press-BB 3 x 6-8
Step Ups-BB-UL 2 x 8-10 Pullover-DB-BL 2 x 8-10
Leg Curl-PB-UL 2 x 8-10 Dips 2 x 8-10
TKE 1 x 10-12 Pec Fly 1 x 10-12
Swings-KB-BL 1 x 10-12 Hyperextension 1 x 10-12
Hip Thrusts-BB-BL 1 x 10-12 TPDs-CB-BL-SG 1 x 10-12
Abduction-MR 1 x 10-12 Bicep Curls-UB-StD 1 x 10-12
Calf Raise 1 x 10-12 Rear Delt-DB-BL 1 x 10-12
Neck Lat Flex-MR 2 x 12 Neck Lat Flex-MR 2 x 12
Neck Flex-MR 1 x 12 Neck Ext-MR 1 x 12
Plate Holds 1 x :60sec Wrist Rolls Cycle
Core 200 reps Core 200 reps
Weight
Summer Football training 148 Ron McKeefery
Thursday Friday
Snatch-BB-BL 6 x (5,3) Squat-BB 6 x (5,3,1)

Bench Press-BB-#B 3 x 6-8 Deadlift-BB-BL-PG 3 x 6-8
Pull Up-PG 3 x 6-8 ? 3 x 6-8
Military Press-DB-BL 2 x 8-10 RDL-DB-BL 2 x 8-10
Row-DB-UL 2 x 8-10 Lunge-BB-UL 2 x 8-10
Pec Fly-CB 1 x 10-12 Sled Drag-Reverse 1 x Set Distance
Good Mornings-BN 1 x 10-12 Pull Thru-BN-UL-SA 1 x 10-12
Tate Press-DB-BL 1 x 10-12 Hip Lift-UL 1 x 10-12
Bicep Curls-BB-PG 1 x 10-12 Adduction-MR 1 x 10-12
Shrugs-BB 1 x 10-12 Dorsiflexion-MR 1 x 10-12
Neck Lat Flex-MR 2 x 12 Neck Lat Flex-MR 2 x 12
Neck Flex-MR 1 x 12 Neck Ext-MR 1 x 12
Finger Walks-SH x1 Plate Flips 1 x 12
Core 200 reps Core 200 reps
Day 2
Bench Press-BB-BL 6 x (5,3,1)
High Pulls-BB-BL 6-8 x 2-3
RFE-DB-UL 2 x 6-8
Row-BB-BL 2 x 8-10
Ron McKeefery Hurdle Hops 2 x 6ea
Eastern Michigan Football Push Up-MB-AT 2 x 10-12
Sports Performance Rev Hyperextension 2 x 10-12
Dips 2 x 10-12
Core 200 reps
Summer Wrist Rolls x2
Phase III Neck Lat Flex-MR 2 x 12
Day 1 Neck Ext-MR 1 x 12
Clean and Jerk Day 3

Box Squats 6-8 x 3-2
Military-DB-UL-AT 2 x 6-8 Deadlift-TB-BL 6 x (5,3,1)
TGU-DB-UL 2 x 8-10 Bench-BB-CH 6-8 x 3-2
Lunges-DB-UL-Rev 2 x 8-10 Box Jumps-UL 2 x 6ea.
Leg Curl-MR-UL 2 x 10-12 RDL-BB-BL 2 x 8-10
Lat. Lunge-DB-UL 2 x 20yds Pull Ups-NG 2 x 8-10
F/S/R-DB-BL 1 x 10-12 TKE-BN-UL 2 x 10-12
Core 200 reps Lower Leg 2 x 10-12
Plate Holds 1 x 60sec Bicep Curls-SB 2 x 10-12
Neck Lat Flex-MR 2 x 12 Core 200 reps
Neck Flexion-MR 1 x 12 Plate Flips 1 x 10-12
Weight Neck Lat Flex-MR 2 x 12
Neck Flex-MR-AT 1 x 12
Build your Sumo
and Conventional Deadlifts
Casey William
D
isclaimer: You should be proficient in both lifts just about every week, where my conventional pulls
before you try this program. You don’t have to from the floor would leave me burned out within a
be an expert in both lifts, but poor technique matter of weeks. I had to take a step back to take
in over an extended period of time is asking for long- two steps forward, but it’s paying off. So I’ll show
term problems. you a condensed version of what I did (because my
I think most lifters ask themselves at one point journey into learning both was a two year process),
or another, “Am I built to better pull sumo or although it will likely need altering to fit your
conventional?” Sumo is more technical and can be individual weaknesses.
considered more difficult to learn, but a deadlift is a
deadlift is a deadlift. Both pick the bar up from the *I’m doing this as a conventional puller in competition. If you’re
floor and lock it out at the top. a sumo dead lifter, you may want to consider switching the days
I have listed for each respectively. Or run the program once the
I was a decent conventional deadlifter when I first way it is written, and then switch it the next time through. Hell
started powerlifting. I pulled an ugly 700 at 200lbs that would leave you with 12 weeks to start a meet prep if you
that wouldn’t have passed at a sanctioned meet. A did that. (52weeks – 20 – 20= 12 weeks, ain’t life grand?)
month later, in my “offseason,” I decided to give sumo
a try. I missed 600lbs and 550 was uglier than my Notes:
best conventional pull. This left me scratching my
head. At this time, I was fortunate enough to train at • Percentages are based on true competition max.
Westside on the weekends, so naturally Louie threw • Rack pulls are done with the bar at the top of the
me in briefs and said just pull sumo for a while. I kneecap.
did all my speed deadlifts with a sumo stance, still • Block pulls are done with the plates sitting on 4”
ugly, but I was getting better. I went to a deadlift blocks (or mats or stacked plates).
meet only a few months later and pulled a smooth • GHR’s can be replaced with ”poor man’s GHR’s” if
700 conventionally. It doesn’t take much “figurin” to you don’t have one available (YouTube it if you’re
understand that the sumo work was bringing up my unsure of what I’m talking about).
conventional pull. • Also any type of glute/hamstring exercise can be
So I took it a step further. I committed to pulling sumo substituted for Rev. Hypers if one is not available.
in training regularly (and heavier). I learned that I • The main movement and first assistance are
could train my sumo from the floor relatively heavy the most important. The additional assistance
Build your sumo 150 Casey williams
exercises are to bring up weaknesses. Sumo block pulls 4x6 80%

Rev. Hyper x 50reps
Block 1
Week 1 Week 8
Sumo pulls 5x5 60% Conventional deadlifts 5x1 working up to 90%
Conventional rack pulls 4x6 80% Good mornings 3x8
Stiff leg deficit deads 3x10 RDLs 3x8
GHR 3x10 Shrugs x 50 reps
Week 2 Block 3
Sumo pulls 4x4 65% Week 9
Conventional block pulls 4x6 70% Sumo pulls 5x5 70%
Snatch grip block pulls 3x10 Conventional rack pulls 3x6 90%
GHR 3x10 Stiff leg deficit deads 3x10
Rev. Hyper 3x10
Week 3
Conventional speed pulls (against bands or chains) Week 10
50-60% bar weight 8x1 30sec rest Sumo pulls 4x4 75%
Sumo block pulls 4x6 75% Conventional block pulls 3x6 80%
GHR x 50 reps Snatch grip block pulls 3x10
Rev. Hyper 3x10
Week 4
Conventional deadlifts 5x1 working up to 85% Week 11
Good mornings 3x8 Conventional speed pulls (against bands or chains)
RDLs 3x8 50-60% bar weight 8x1 30sec rest
Shrugs x 50 reps Sumo block pulls 4x3 85%
Rev. Hyper x 50reps
Block 2
Week 12
Week 5 Conventional deadlifts 5x1 working up to 90%
Sumo pulls 5x5 65% Good Mornings 3x8
Conventional rack pulls 4x6 85% RDLs 3x8
Stiff leg deficit deads 3x10 Shrugs x 50 reps
GHR 3x10
Block 4
Week 6 Week 13
Sumo pulls 4x4 70% Sumo pulls 5x5 70%
Conventional block pulls 3x6 75% Conventional rack pulls 3x3 95%
Snatch grip block pulls 3x10 Stiff leg deficit deads 3x10
GHR 3x10 GHR 3x10
Week 7 Week 14
Conventional speed pulls (against bands or chains) Sumo pulls 4x4 80%
50-60% bar weight 8x1 30sec rest Conventional block pulls 3x3 90%
Build your sumo 151 Casey williams
Snatch grip block pulls 3x10 Casey Williams works as a sales account manager in the oil
GHR 3x10 and gas industry in Pittsburgh, PA. He was exposed to some
powerlifting in high school as an offseason for football, but
it wasn’t until he finished his football career and degree at
Bucknell University that he committed to the sport. Since then he
hasn’t looked back. In 2012 at the IPA Nationals he broke the all-
time world record drug tested raw squat and total in the 220′s
Week 15 with a 700 squat and 1770 total. His best raw lifts to date are a
Conventional speed pulls (against bands or chains) 755 squat, 529 bench, and 727 deadlift with a 2011 total at 235
50-60% bar weight 8x1 30sec rest pounds.
Sumo block pulls 3x3 90%
Rev. Hyper x 50reps
Week 16
Conventional deadlifts 5x1 working up to 95%
Good Mornings 3x8
RDLs 3x8
Shrugs x 50 reps
Block 5
Week 17
Sumo pulls 5x5 75%
Conventional rack pulls 5x2 100%
Stiff leg deficit deads 3x10
Rev. Hyper 3x10
Week 18
Sumo pulls 4x4 85%
Conventional block pulls 5x1-2 95%
Snatch grip block pulls 3x10
Rev. Hyper 3x10
Week 19- treat this as a deload week

Conventional speed pulls (against bands or chains)
50-60% bar weight 8x1 30sec rest
Sumo block pulls 5x1 80%
GHR 3x10
Week 20- Test

Conventional deadlifts 5x1 working up to a new max
Good Mornings 3x8
RDLs 3x8
Shrugs x 50 reps
Twelve-week Monkey
Bar Progression
Sheena Leedham
“I am going to fail with this next squat attempt. My chest will

Lack of confidence, a bad past experience, repeated
cave, my knees will buckle.” failure, and social pressures give fear permission to
invade the playground, the classroom, the gym, and
Seconds before attempting the last set of squats, our home.
these thoughts flooded my lifting partner’s brain.
She whispered these exact words into my ear as As many ailments are soothed through early
I was tugging on the tapered tongue of her belt, detection, the key to sabotage a childhood fear is
helping her to secure the prong at it’s tightest fit. through early intervention. Once identified, it’s
necessary to take specific steps to meet his or her
Despite my words of encouragement and plea to needs at the appropriate levels and slowly build
ban self-doubt, she needed the assistance of the side their body and mind through small successes.
spotters to lift the bar into the rack.
One prominent fear I’ve seen plague the playground
When is the last time you let your thoughts is fear of the monkey bars. Think about it…this
undermine your ability to accomplish a task? It playground staple is set up for a child to use his
seems at any age, fear can creep up on us and put or her grip and back strength to move across
our best-intentioned efforts to a screeching halt. approximately 12 feet of steel bars, one hand at a
time.
Similarly, just the other day a client of mine refused
to use his left hand (his weaker of the two) to Now imagine the child with special needs. He has
complete single-arm rows. His exact words were, experienced failure over and over again, is frightened
“My left hand is weaker. I know I won’t get the same of heights, and has a weak grip. Is it bizarre to think
amount of reps. What’s the point?” this same child would want nothing to do with the
monkey bars, let alone other physical tasks that
Twenty years between the two, both had let fear require excessive effort?
take over.
In response to the decline of play and movement,
Working primarily with children with special needs, below is a 12-week exercise progression for the
I’ve seen fear dominate cognitive and physical ability. child with special needs whom specifically fears
Twelve-Week Monkey Bar 153 Sheena Leedham
the monkey bars. Teaching points you’ll find of both arms, their rotation, and have the child
helpful throughout are: continuously open and close their hands and fingers.
• Every week attention is given to the muscles and

motor patterns responsible for completing the Verbal/Physical Cues: Use both hands, dig, right
desired task hand has to find this one, left hand has to find this
• Similar exercises and activities mimic/replicate one, find the quarter.
the desired task
• During the session, model each exercise before
Set x Rep: 1 x 10 quarters are collected
the child is expected to complete a given task
• Physical assistance and verbal cues are heavy
from the start and lessen as body awareness, Week 2: Shrek Seated Sled Pulls
skill proficiency, and confidence increases
• The environment changes eventually (if How-To: Add two single-arm spud straps to a sled
applicable) using carabineers. Add weight to sled (something
• Play is the leading component they’ll be able to row for sets of 12-15. Add a stuffed
Shrek, or stuffed animal they like, to the stack of
Note: Each week’s progression may be extended as long as weight, securing the arm/head/leg/body of the
needed. For example, Week 2 may take a revisit for three weeks stuffed animal with Velcro. Facing the sled, each
before moving on to Week 3. Also, these exercises/steps are hand securing a spud strap, model how to extend
intended to play a part in a 30- to 60-minute training session.
arms, row arms simultaneously until sides of hands
make contact with lower abdomen (moving the
sled towards you), and stepping back to complete
A fear of self will sprout at some point—perhaps
another row.
facing the monkey bars or barbell. It’s sure to
happen at some point in time and just as one fear
dies another one will rise. The goal (and the goal of Benefit: Again we’re focusing on using each hand/
this 12-week progression) is to minimize Fear’s visit arm independently. Grip comes to play, as does the
and take the necessary steps to outsmart him, again use of the back and core.
and again. Enjoy!
Verbal/Physical Cues: Stand tall, belly full, squeeze
straps, pull steady, stretch lats, pull Shrek toward
you.
12-Week Monkey Bar Exercise Progression Set x Rep: 2 x 12-15 reps
Week 1: Sand Bin Money Find Week 3: Seated Pull-down Machine
How-To: Fill a large plastic bin 3/4 full with sand. How-To: Using a straight bar attachment, grip the
Mix 10 quarters within the sand. The goal, using bar using a wide stance (hands outside of shoulder
both hands, is to find the 10 quarters. Emphasize width). Sit on seat and secure knees underneath
using both hands to dig through the sand. As they pad. Pull the bar down to top of head. Reverse bar,
are found, place quarters in a pile next to bin. shy of the starting position, for a big lat stretch.
Benefit: This fine motor work will engage the use Benefit: This exercise puts the child in a similar
monkey bar position, yet with the comfort of sitting
in a fixed position. Grip comes to play, as does the to play, as does the use of the back and core.
use of the back and core.
Verbal/Physical Cues:Set x Rep: 3 x 10 Verbal/Physical Cues: Pull with your lats, elbows
down, pull, squeeze rope, belly full, smooth pulls,
Week 4: Assisted Pull-up Machine one arm at a time.
How-To: With one knee on the pad and the other Set x Rep: 3 x Shrek to ceiling and back to ground
foot on the stand, use a medium grip (arms shoulder -Or-
width) to grip the pull-up bar. Once a firm grip is 3 x Sled pulls to feet
secured, place both knees on pad. Pull-up until chin
makes contact with bar. Adjust the weight so that he Week 6: Angry Bird Static Hangs
or she can get at least 10-12 reps.
How-To: Using a modified pull-up bar (the height
Benefit: This exercise puts the child in a similar of the bar can be reached as the child stands up on
monkey bar position. Comparable to the last exercise, their tip toes and extends their arms) the child will
the lower body is primarily in a fixed position, yet is grip the bar and hang (feet grazing the ground).
moving in sync with each pull up. Grip comes to play, Standing 3 feet away, you or another player will
as does the use of the back and core. have a bin full of plush stuffed animals. Aim Angry
Birds (or another small plush stuffed animal) at the
Verbal/Physical Cues: Squeeze the bar, belly full, child’s stomach (mark an X using chalk on their shirt
lightly touch chin to bar, pull, hang, stretch lats. and stress “do not hit the face”). The goal is to make
contact with the child by aiming for the X. Each
Angry Bird that makes contact earns the thrower a
Set x Rep: 2 x 10-12 reps
point.
Week 5: Shrek Rope Pull-down

Benefit: The bar is low enough that as the child
hangs and loses grip, he or she is a hair off the
How-To: In this video, you’ll see a rope pulley setup ground. This allows the child to get the feel of losing
with Shrek attached. This is an upright pull down. grip from the bar and landing on his or her feet. Grip
With one arm at a time, pull the rope down until it comes to play in a very direct way since the child
makes contact with chest. As the rope continues to is statically holding, waiting as the other player gets
pull down, Shrek (and added weight) is raised to the through all his stuffed animals.
ceiling. Once Shrek reaches the ceiling, reverse the
pull down until Shrek is on the floor. No longer is the focus hanging and losing your grip,
but instead, if your friend is hitting the X. This is
If this setup is not attainable, instead add a rope to really a fun game.
the sled (using a carabineer attachment or knot)
and pull the rope (one arm at a time) until the sled
Verbal/Physical Cues: Tight grip, aim for the X,
reaches your feet.
belly full, land on both feet.
Benefit: The pulley system changes the angle of

Set x Rep: 2 x 10 stuffed animals (players taking
the row previously done. Rather than one arm/lat
turns each round and regaining grip if grip is lost)
potentially compensating when pulling together,
each side of the body is forced to work. Grip comes
Week 7: Playground Climbs to Slide ground, the fear of heights is lessened or completely
out of mind. In future weeks, piggyback support
How-To: Moving from the gym to the playground, will take place when approaching the monkey bars.
today’s focus is to climb on the playground and slide. Therefore, the Stop and Go game will provide a
At most playgrounds, there are multiple ways to positive experience to transition forward.
climb the structure to get to one slide (at multiple
heights). Find 5 different ways to climb up to the Verbal/Physical Cues: Hold on to me, squeeze
slide (chained steps, ladder stairs, parallel bars, arms, squeeze legs, Stop, Go, Red, Green
climb up the slide, etc.)
Set x Rep: 2 x 1 (cone to cone)
Benefit: The focus at the playground is climbing Week 9: Stuffed Animal Monkey Bar 3-Second
and sliding. The constant climbing and variety Grab Carry
in equipment continues to build those muscles
responsible for monkey bar swings. Also, it’ll be How-To: Allow the child to choose a stuffed animal
beneficial for the child to associate the playground (or something related) to bring to the playground.
with something other than the monkey bars. Explain that today the stuffed animal will be
completing the monkey bars with help. Holding
Verbal/Physical Cues: Climb, use your arms, the stuffed animal in hand, model how the stuffed
squeeze the bar, leg drive, slide down. animal swings from one bar to the other with
assistance. Once both hands are on one bar, hold for
Set x Rep: 5 x 1 3 seconds, then repeat. Give attention to how you’re
close and helping and verbalize the stuffed animal’s
Week 8: Piggy Back Ride Stop and Go body position: tight, using lats, keeping grip strong,
holding for 3 seconds, etc.
How-To: Mark a stretched distance with cones or
chalked lines. Have the child step up onto a sturdy Benefit: This exercise provides a visual for the child.
chair, a tire, or bench. Position yourself in front of the He or she can hear and see your role in allowing
child, facing away. Close to the child, cue him or her the entire process to be attainable and safe. This
to place both of their hands around your shoulders. exercise will also model expectations for the future.
One leg at a time, cue him or her to wrap their legs
around your waist. Verbal/Physical Cues: Look at his/her form, I’m
This game is similar to Red Light Green Light. close, I’m helping, lats are tight, belly full, one arm at
Starting at one end, have the child say “stop” and a time, 3-second hold, 1-2-3.
“go.” When the child says “stop”, stop. When the child
says “go”, walk forward to reach the destination. For Set x Rep: 1 x length of monkey bars
variety, you can add players and race against them.
Instead of verbal cues, a player can be at the “finish” Week 10: Monkey Bar Grab Carry
line with red and green colored ribbons or paper.
Red signals stop and green signals go.
How-To: Assume piggyback position. Underneath
the monkey bars, the child will reach for each bar,
Benefit: Piggyback rides are often a go-to for one hand at a time. The goal is for the child to have
children because they place the child in a comfortable one hand around the shoulder and the other to
position in full contact with another. Although off the secure the bar in hand. Continue this until all bars
have been secured. Have the child try. As the child tries, stand before
him or her on the ground. Explain how you’ll secure
Benefit: Up to this point, the child has had good their legs once their holding tightly onto the bar.
experiences in the piggyback position and is familiar Securing their legs, the child will hold the hang
with watching the stuffed animal do this the week position for three seconds and then swing one arm
prior. This exercise allows the child to complete forward to reach and grab the next bar. Secure the
something familiar and he or she will get used to bar in hand. Do the same with the other hand. With
how the bar feels in his or her hands. both hands securing the same bar, hold position for
three seconds. Explain how you will let go of their
Verbal/Physical Cues: I’m close, I’m helping, lats feet after the 3-second hold and they are to then
are tight, belly full, one arm at a time. land on the ground with both feet.
Set x Rep: 1 x length of monkey bars Benefit: The setup and your role will be familiar. He
or she will also be used to reaching for the bar with
one hand while having support. The 3-second hold
Week 11: Monkey Bar Setup with Static Hold
gives the child a pace to work with.
How-To: Model to the child how to climb up the Similar to the Angry Bird game, in this exercise
playground structure to get to the monkey bars. they’ll resume the static hold position. As this drop
Model how to stand on the edge of the platform and will be slightly farther than the modified bar, they’ll
reach for the bar. Grasp the bar with both hands. be familiar with the cue of landing on both feet.
Have the child try. As the child tries, stand before
him or her on the ground. Explain how you’ll secure Because falling and getting hurt is one major area
their legs once their holding tightly onto the bar. of uncertainty for the child, we’ll be practicing
Hold position for three seconds and bring the child this aspect over and over. The message that’ll be
down to the ground to standing position. conveyed is that “you’ll eventually lose grip. Here’s
how to land on the ground and then try again.”
Benefit: This setup provides expectations of how to
approach the monkey bars. Also, the support system Verbal/Physical Cues: Stand tall, tight grip, belly
is slightly lessened because they are no longer in full, land on both feet, one arm at a time, 3-second
piggyback position (chest and back are no longer hold, 1-2-3, hold for three seconds, I’m here, I have
assisted). your legs, hang, let go of bar, land on both feet.
Verbal/Physical Cues: Stand tall, belly full, squeeze Set x Rep: 3 x 1 swing and drop
bar, hold for three seconds, 1-2-3, I’m here, I have
your legs. To further this progression, go from one complete
swing to a drop, to two complete swings to a drop.
Set x Rep: 5 x 1 Continue this progression until all bars are reached.
Week 12: Monkey Bar Swing and Drop Moving forward, consider how you can continue
to lessen the amount of cues and support. Fear can
How-To: Model to the child how to climb up the either be a limiting factor or, by overcoming it, a
playground structure to get to the monkey bars. method of building a lifetime’s worth of confidence.
Model how to stand on the edge of the platform and
reach for the bar. Grasp the bar with both hands.
Sheena is the Content Coordinator of elitefts™. She coordinates the article section on www.elitefts.com and the content that is posted
on the Strong(her)™ FB page. A graduate of Edinboro University of Pennsylvania, she holds a BS in Recreation Administration and
a Master’s of Education. Sheena competes as a figure athlete and trains as a powerlifter. She commits in sharing her voice and
shedding light on a wide array of topics with the intent for all elitefts™ readers to continue to stir their passions, never slacking in
the extraordinary resolve to be strong(er).
How to Come Back from a
Patellar Tendon Rupture
Thomas E. Deebel
M
any of you have heard that I suffered a Next step is nutrition. My nutrition was not optimal
pretty severe injury on 8/30/14. while immediately post surgery due to loss of appetite
doing front squat supports with 482 lbs I and hospital food. At this point just try to get calories
attempted to set down the weights on completion of some type in. this will only be short term, so
of my first set but forgot to lock in the j hooks. I don’t stress. When I was out of the hospital three
went into a dead drop and ruptured my left patellar days after surgery I was finally off morphine which
tendon when I hit my safety chains. These chains helped the appetite issue. Percocett and warfarin
literally prevented a more serious injury or death in didn’t seem to affect it as much as morphine for
this case. some reason. S I could now eat with some normality.
I concentrated mainly on good sources of protein.
Immediately after the accident I realized I ruptured When you’re on blood thinners you can’t eat dark
my tendon, so I made my way out of the office, green vegetables such as kale, spinach, and brocoli
called my wife, and called an ambulance. I had a so I just ate what was allowed.
successful surgery just hours later and was now on
the long road to 500 lb squats and 600 lb deadlifts. As for supplements, I took liposomal vitamin C and
But first there’s a whole lot of stuff I’ve done, will do. vitamin d drops. 3-5 gs a day of the c for two
The first is mental attitude. If you suffer a serious weeks, then 1 g per day after and 20,000 Ius of D
injury, suck it up and deal. Accept your situation per day which ws 10 drops. I added these to protein
and decide right there you will do what it takes to shakes mainly because the C was pretty harsh
get better. A positive mental attitude is what is going tasting. Yogurt would also help you mask the flavor
to get you out of that hospital bed and back in the of the c if you’re a yogurt fan.
gym.
Your going to need the help of many people from your Rehab is has been pretty simple. I consulted a few
doctor, to your therapists, to your family,spouse, and friends, Louie Simmons and Brian Bott and they
friends. Her’s a tip : don’t be a jerk. They are on your gave me great suggestions for exercises once I get
side, gratitude and appreciation for their efforts will my knee to 90 degrees. Mainly sled dragging front
go a long way into making your road to recovery and back, wheelbarrow walking , and box squats of
easier. No one likes pain and setbacks, but life is full various heights. This is down the road yet as I write
of them so be good to your people. this article, but I plan to follow this in the future.
How To come back from a 159 Thomas E. Deebel
Four days post surgery I started PT which amounted I’m going to start with the SSB bar which weighs 82
to some light bw leg exercises such as straight leg lbs first and 135 on the deadlift done with tight
assisted leg raising, foot flexing, extending, and how form. Any assitance exercises will be dialed down to
to ambulate with my walker. This process went on app 60 percent of my old numbers just to allow a
for app two weeks initially. nice gradual progression as I regain my old strength.
9 days post surgery I was fitted with a Bledsoe Each month I’ll add in app 90 lbs which will give me
brace which allows varying degrees of leg bending. I targets of 172, 262, 352, 442 on squats and 225,
started with 30 degrees and have added 10 degrees 315, 405, 495 on deads. Four months should have
every 5-6 days to the current 60 degeees I have me ready to meet train.
dialed in.
This is app 4-6 weeks from today’s date, which is
App. 25 days post surgery I received soft tissue 30 days post accident and surgery. This gives me a
instruments which allowed me to finally work on possible meet June 2015.
myself until I can get to physical therapy. This work
is similar to Graston and other techniques and fall I hope you can take some of these suggestions and
under what is called instrument assisted soft tissue apply them to coming back from your injury. Be
manipulation . I highly recommend this soft tissue patient, have faith, and do the work , and you will
work for those who have need. get back on that platform safely ready to set some
new Prs. Good luck.
Two sessions had me at 75 degrees of bending which
is where I am at today. I’m hoping to be at ninety Thomas graduated from Penn State University in 1985 with
degrees by this Friday at my next Doctor’s appt. a B.S. in biology with a physiology concentration. In 1988,
he graduated from Palmer College of Chiropractic with a D.C.
Once I hit ninety degrees of bending I can resume degree. In 1998, Thomas achieved his first ART certification in
normal leg and deadlift type of exercises, though upper extremity work. Since then he’s achieved certification in all
with drastically reduced weights. course work through level three (biomechanics).Thomas worked
on the Ironman Triathlon treatment staff 6 times in 1998-2001,
When you are recvoerng from a surgery such as this
there is a key time frame of 4-6 weeks. This is
what it normally takes for your surgery to become
stable and when you can start challenging the area
with direct rehabilitative work. DO NOT RUSH THE
ORIGINAL TIME FRAME!
To much to quickly can cause damage and now
you’ve taken a case with a definitive recovery time
to maybe you never get back to old levels. But once
you’ve hit the 4-6 weeks and the doctor gives you
the go ahead, start moving forward.
I’m planning on a time frame of app 4-5 months of

specific increases to get back to my bests. I will
start very light concentrating on form and building
up my injured leg being careful not to exacerbate
any muscular imbalances. I’ve lost size around the
left quad insertion so it’s important o bring this up
slowly and evenly.
Twelve-week Peaking
Template for Collegiate Throwers
Nate Harvey
T
his program is a template for the peaking Weightroom work is GPP (general physical
phase our throwers have utilized over the preparedness) training. We are trying to raise
past 8 years while producing numerous maximal strength, explosive strength and lean
conference champions, regional and national bodymass. We continually raise all of these all year
qualifiers, All-Americans and one Olympic Trials long using the conjugate method (maximal effort
Finalist. This program IS NOT the reason for these method, dynamic method and repetition method).
accomplishments, but rather a small piece of the We want to shoot cannon balls from tugboats NOT
puzzle. The larger more important pieces are canoes! That being said, we do prioritize the trait we
our outstanding throws coach, the culture he has need most for competition as we approach our meet
created and the student athletes who train their (GPPSPP). We can do this by exercise sequencing,
tails off to achieve these accolades. I will also admit, loading parameters and volume. This may or may
much of this is stolen from West Side Barbell. Their not (depending on your school of thought) seem like
methods match up nicely with the sport of throwing. a lot of volume, but the athletes have slowly built up
I inherited this group of athletes from Paul Childress to this workload over the school year.
when he left the university setting to go into private
Training days are:
sector. As you can see my job has not been hard in Sunday: Max Effort Lower
this aspect, we’ve just continued to tweak things as Monday: Max Effort Upper
Wednesday: Dynamic Lower
the years have gone by. We have made these tweeks
based on athlete’s feedback. You have to know Thursday: Dynamic Upper
who your indicator kids are and use them to your

advantage. This obviously is not the ideal rotation if we were
training lifters, but for our situation and competition
Our philosophy with this group has been simple keep schedule it is. The heavy/CNS intensive work is
them healthy and get them as strong as possible; done early in the week so the athletes are ready to
their sport coach will make them better throwers. compete on the weekend.
If the strength is there everything else will fall into
place. As any other issues arise we address them. Below is a TEMPLATE of a 12 week peaking plan.
We also make adjustments for the various events eg. You can adjust to fit your athletes, facilities and
Javelin throwers may do some different movements resources.
than Shot Putters.
PROGRAM GENERALITIES:
Twelve Week peaking tremplate 161 Nate harvey
- 3 week training blocks

- Deload every 4th week if they feel like it. MANDATORY deload the week before final 3 week block
- Increase volume on speed squat and speed pulls by increasing percentage each week,
EXCEPT for the final 3 weeks of prep. Then we decrease volume as our meet approaches
- Increase volume on accessory work weekly during each 3 week block
- Speed bench volume stays constant during each 3 week block
- ME LOWER- alternate between pulling and squatting movements each week. Also vary
stances and bars
- ME UPPER- alternate between full and partial movements. Vary the accommodating
resistance too
- Always vary accessory movements from week to week and never repeat an exercise with in
the training week
- All squats are done to a parallel box
- Box Jump Variations include- seated box jump, wgtd box jump, seated wgtd box jump, seated
footslam box jump…
- Speed days are higher volume with less taxing movements, Max effort days are lower volume
with more taxing movements
- Soft tissue work/ rolling is done on major muscle groups to be trained as part of the warm up
every day
- If good mornings are done they are done immediately following the Max Effort Squat
movement. Usually between 3x5-8. We typically do them with the same bar and
accommodating resistance that the squat was performed with. These are usually
moderately hard, we are not trying to kill anyone with these, just train the movement.
WEEK 12- 12 weeks out from meet
ME LOWER ME UPPER SPEED LOWER SPEED UPPER

• Light Reverse Hyper • Shoulder warm up • Rev. Hyper- 2x20 • Shoulder warm up
2x15 • DB Bench – 10% • Box jump variation- • Speed Bench vs chain
• Box jump variation bench max for 60 3-4x5 – 9x3@ 40%
3-4x5 total reps • Speed Squat vs chain- • Board Press variant-
• Conventional Deadlift • Floor Press- 2rm 8x2 @50% 3x5-8
Variatoin- 1RM • DB Bench – 3x8 • Speed Pull- vs chain – • Pulldown variation to
• Rev. Hyper- 4x20 • DB Tricep- 3x10 5x2@50% chest – 3x12-15
• GHR – 3x8 • Pull up variation- 3x8 • Single leg Variation- • Shrug variation- 3x12
• Abs w/w -4x25 • Shrug variation- 3x15 3x6-8 • Triceps pushdown
• 1 Arm DB Row- 3x8 • Obliques- 4x25 • Rev Hyper- 4x20 variation – 3x12
• Rear Delt or Scap • Banded leg curl- 120 • Obliques -4x25
variation- 3x12 total • Rear delt or Scap vari-
• Biceps- 3x10 • Abs with wgt- 4x25 ation- 3x12
• Groiners- 80 total • Biceps- 3x12
• Machine Row to stom-
ach—4x12

• Box jump variation bench max for 60 total 3-4x5 – 9x3@ 40%
3-4x5 reps • Speed Squat vs chain- • Board Press variation-
• Wide Stance Squat • Rev Band Bench- 2rm 8x2 @55% 3x5-8
Variation- 1RM • Inc. DB Bench – 3x8 • Speed Pull- vs chain – • Pulldown variation to
• Rev. Hyper- 4x20 • Barbell Tricep- 4x10 5x2@55% chest – 4x12-15
• Rear Delt or Scap vari- • Banded leg curl- 140 • Obliques -4x25
ation- 3x12 total • Rear delt or Scap vari-
ach—3x12

• Box jump variation bench max for 60 total 3-4x5 – 9x3@ 40%
3-4x5 reps • Speed Squat vs chain- • Board Press variation-
• Sumo Deadlift varia- • Bench vs bands- 2rm 8x2 @60% 3x5-8
tion- 1RM • DB Floor Press – 3x6 • Speed Pull- vs chain – • Pulldown variation to
• Rev. Hyper- 4x20 • DB Tricep- 6x10 5x2@60% chest – 6x12-15
• Rear Delt or Scap vari- • Banded leg curl- 160 • Obliques -4x25
ation- 4x12 total • Rear delt or Scap vari-
ach—4x12
WEEK 9- DELOAD – Extra soft tissue and mobility work. Non-taxing accessories only

2x15 • DB Bench – 10% • Box jump variation- • Speed Bench vs
• Box jump variation bench max for 60 total 3-4x5 band(minis or ultra
3-4x5 reps • Speed Squat vs bands- minis) – 9x3@ 40%
• Close Stance Squat • 2 Board Press- 2rm band tension=25% of PAIRED WITH Med
variation- 3RM • DB Bench – 3x6 squat max at top 8x2 ball chest pass x3
• Rev. Hyper- 4x20 • DB Tricep- 3x8 @40% • Board Press variation-
• GHR – 4x8 • Pull up variation- 3x8 • Speed Pull- vs bands – 3x5-8
• Abs w/w -4x25 • Shrug variation- 3x15 5x2@40% • Pulldown variation to
• 1 Arm DB Row- 5x8 • Obliques- 4x25 • Single leg Variation- chest – 3x12-15
• Rear Delt or Scap vari- 3x6-8 • Shrug variation- 3x12
ation- 4x12 • Rev Hyper- 4x20 • Triceps pushdown
• Biceps- 3x10 • Ankle wgt leg curl- variation – 3x12
120 total • Obliques -4x25
• Abs with wgt- 4x25 • Rear delt or Scap vari-
• Groiners- 80 total ation- 3x12
• Machine Row to stom- • Biceps- 3x12
ach—3x12

• Conventional deadlift • Cambered bar to 1 band tension=25% of PAIRED WITH Med
variation- 2RM board- 2rm squat max at top 8x2 ball chest pass x3
• Rev. Hyper- 4x20 • DB Floor Press – 3x6 @45% • Board Press variation-
• GHR – 4x8 • DB Tricep- 4x8 • Speed Pull- vs bands – 3x5-8
• Abs w/w -4x25 • Pull up variation- 4x8 5x2@45% • Pulldown variation to
• 1 Arm DB Row- 5x8 • Shrug variation- 3x15 • Single leg Variation- chest – 4x12-15
• Obliques- 4x25 3x6-8 • Shrug variation- 3x12
• Rear Delt or Scap vari- • Rev Hyper- 4x20 • Triceps pushdown
ation- 4x12 • Ankle wgt leg curl- variation – 4x12
• Biceps- 3x10 140 total • Obliques -4x25
ach—3x12


• Wide Stance Squat • Rev band vs chain band tension=25% of PAIRED WITH Med
Variation- 2RM Bench- 2rm squat max at top 8x2 ball chest pass x3
• Rev. Hyper- 4x20 • Inc. DB Bench – 3x6 @50% • Board Press variation-
• GHR – 5x8 • Barbell Tricep- 6x8 • Speed Pull- vs bands – 3x5-8
• Abs w/w -4x25 • Pull up variation- 5x8 5x2@50% • Pulldown variation to
• 1 Arm DB Row- 5x8 • Shrug variation- 3x15 • Single leg Variation- chest – 6x12-15
• Obliques- 4x25 3x6-8 • Shrug variation- 3x12
• Rear Delt or Scap vari- • Rev Hyper- 4x20 • Triceps pushdown
ation- 4x12 • Ankle wgt leg curl- variation – 6x12
• Biceps- 3x10 160 total • Obliques -4x25
ach—6x12
WEEK 5 – MANDATORY DELOAD - Extra soft tissue and mobility work. Extra naps and extra
food. Non-taxing accessories only.
THINGS THAT CHANGE DURING THE LAST 4 WEEKS OF PREPARATION
- ‘Max Effort’ work is only taken to a perceived 80% of their max. In other words work up to what
feels like an 8 on a scale of 1-10.
- Dynamic work volume starts high on the first week of this block then decreases weekly as you
approach the meet. This allows for supercompensation.
- The repetition work (repetition method) volume also decreases weekly.
- The jumps typically are performed only with bodyweight during this phase. The object of this
phase is speed, so you don’t want to slow your jumps down. Maximal strength supposedly
lasts up to 30 days, but speed is only maintained for approximately 1 week if it is not
stimulated. Also, speed/explosive strength is our priority during this phase so the
program should reflect that.
WEEK 4- 4 weeks out from meet- this is THE hardest week of training they will have- VERY
taxing

3-4x5 reps • Speed Squat vs bands- minis). Also choke a
band tension=one band mini band in addition
• Sumo dead variation- • Floor press vs chain- 2
up from weeks 8-6 (if to quaded band. This
only up to a perceived reps- only up to a per- they used average on kicks in at the top. More
80% maximal efort ceived 80% maximal weeks8-6 they use strong band=more speed –
• Rev. Hyper- 4x20 efort bands for this phase) 6x3@ 40% PAIRED
• GHR – 5x8 • DB Bench – 3x6 8x2 @40% WITH Med ball chest
• Abs w/w -4x25 • Barbell Tricep- 6x8 • Speed Pull- vs bands – pass x3
• 1 Arm DB Row- 5x8 • Pull up variation- 5x8 5x2@40% • Board Press variation-
• Shrug variation- 3x15 • Single leg Variation- 3x5-8
• Obliques- 4x25 3x6-8 • Pulldown variation to
• Rear Delt or Scap vari- • Rev Hyper- 4x20 chest – 6x12-15
ation- 4x12 • Banded leg curl- 160 • Shrug variation- 3x12
total • Triceps pushdown varia-
• Biceps- 3x10
• Abs with wgt- 4x25 tion – 6x12
• Groiners- 120 total • Obliques -4x25
• Machine Row to stom- • Rear delt or Scap varia-
ach—6x12 tion- 3x12
• Biceps- 3x12
WEEK 3- 3 weeks out from meet- volume and intensity start tapering down in prep for the meet

2x15 • DB Bench – 10% • Box jump variation- • Speed Bench vs band
• Box jump variation bench max for 40 total 3-4x5 (minis or ultra minis).
3-4x5 reps • Speed Squat vs bands- Also choke a mini band
band tension=one band in addition to quaded
• Close stance squat • 10.
up from weeks 8-6 (if band. This kicks in at the
variation- only up to a Incline Bench- 3 reps- they used average on top. More band=more
perceived 80% maxi- only up to a perceived weeks8-6 they use strong speed – 6x3@ 35%
mal efort 80% maximal efort bands for this phase) PAIRED WITH Med
• Rev. Hyper- 4x20 • DB Bench – 3x6 8x2 @35% ball chest pass x3
• GHR – 4x8 • Barbell Tricep- 4x8 • Speed Pull- vs bands – • Board Press variation-
• Abs w/w -4x25 • Pull up variation- 4x8 5x2@35% 3x5-8
• 1 Arm DB Row- 4x8 • Shrug variation- 3x15 • Single leg Variation- • Pulldown variation to
• Obliques- 4x25 3x6-8 chest – 4x12-15
• Rear Delt or Scap vari- • Rev Hyper- 4x20 • Shrug variation- 3x12
ation- 3x12 • Banded leg curl- 140 • Triceps pushdown varia-
total tion – 4x12
• Biceps- 3x10
• Abs with wgt- 4x25 • Obliques -4x25
• Groiners- 100 total • Rear delt or Scap varia-
• Machine Row to stom- tion- 3x12
ach—5x12 • Biceps- 3x12
WEEK 2- 2 weeks out from meet- volume and intensity continue to taper down in prep for the
meet

2x15 • DB Bench – 10% • Box jump variation- • Speed Bench vs band
• Box jump variation bench max for 40 3-4x5 (minis or ultra min-
3-4x5 total reps • Speed Squat vs bands- is). Also choke a mini
• Belt Squat- 3x5- mod- • 11. band tension=one band in addition to
erate Bench out of foam band up from weeks quaded band. This
• Rev. Hyper- 4x20 – 1rep- only up to a 8-6 (if they used aver- kicks in at the top.
• GHR – 4x8 perceived 80% maxi- age on weeks8-6 they More band=more
• Abs w/w -4x25 mal efort use strong bands for speed – 6x3@ 35%
• 1 Arm DB Row- 3x8 • DB Bench – 3x6 this phase) 6x2 @30% PAIRED WITH Med
• Barbell Tricep- 3x8 • Speed Pull- vs bands – ball chest pass x3
• Pull up variation- 3x8 3x2@35% • Board Press variation-
• Shrug variation- 3x15 • Single leg Variation- 3x5-8- LIGHT
• Obliques- 4x25 3x6-8 • Pulldown variation to
• Rear Delt or Scap • Rev Hyper- 4x20 chest – 3x12-15
variation- 3x12 • Banded leg curl- 120 • Shrug variation- 3x12
• Biceps- 3x10 total • Triceps pushdown
• Abs with wgt- 4x25 variation – 3x12
• Groiners- 80 total • Obliques -4x25
• Machine Row to stom- • Rear delt or Scap vari-
ach—3x12 ation- 3x12
• Biceps- 3x12
WEEK 1- MEET WEEK- GO COMPETE!!!!

• Harvey is entering his third year in the Sports Performance Program at the University at Buffalo. During this time he
has either assisted in or directed the training of each one of UB’s athletic teams at one time or another.
• Harvey holds a Master’s Degree in Applied Physiology from the State University of New York at Buffalo. During his
time in graduate school at UB he also served as a volunteer assistant in the sports performance department.
• Prior to his time at the University at Buffalo he spent time as a high school football coach, sports performance coach
in the private sector and a Fitness Director for Xerox Recreation Association in Rochester, NY.
• Harvey’s undergraduate work was completed at SUNY Brockport in Exercise Physiology and Physical Education.
At Brockport he was a four year letter winner in football and eventual Usafootball.com All-American selection. He
completed his undergraduate work with an internship in the Buffalo Bills strength and conditioning department.
• He has been training himself for twenty years and uses this ‘under the bar’ experience to help his athletes reach their
maximal potential. Recently, he earned his Elite Powerlifting status in August of 2009 in only his third competition
entered.
• Harvey resides in Buffalo with his wife Hillary and two children Natalie and Rocco.
Levi, 13
Salem, OH
I WISH TO HAVE A CLUB HOUSE
Living the carefree life of a teenager is not easy for

13-year old Levi. For the past year, he has been
fighting a malignant brain tumor. His routine hospital
stays and treatments often prevent him from going
out and being with his friends. Through it all though,
Levi keep his head held high and continues to smile.
When Levi learned he qualified for a wish, he was

overjoyed with excitement! After careful
consideration, Levi wished to have his very own club
house! He wanted a place to kick back and relax
after a long day of school. Levi wanted a place just
to be a kid and hang out with his friends where they
could build LEGO projects or play video games.
In late October of 2012 Levi stepped off the bus from

school to find a very big surprise in his back yard; his
very own furnished club house! When he walked
inside, he was greeted by a pile of toys including
LEGO sets, a futon, and numerous Super Mario
Brothers posters and décor! His new hang out even
has a loft for him to relax in.
“I think it’s awesome!” said Levi. He’s looking forward

to creating memories with his friends and family that
will last a lifetime.
Thank you for making wishes like

Levi’s come true.
Upgraded Movement:
A Pre-Season Plan for the
Football Athlete Brett Bartholomew
T
he following is a 3-week intermediate pre- o Skill acquisition: This is where we work
season movement progression for football on the technical aspects of movement
athletes age 18+. It provides a breakdown of where we develop/teach positions,
the following training components that are included patterns and power. Activities such as
in each of the 3-days shown in the program. wall-drills which don’t directly trans-
• Pillar-Preparation: Getting the system fer but do aid in the delivery of con-
ready to perform by addressing assymetries, text when discussing angles of projec-
soft-tissue, and honing in on key issues re- tion. Or bungee, leash or sled resist-
garding mobility or stability as needed by ed drills which aid help the athletes
whichever screen you utilize. understand how to move with intent,
• Movement Prep: “Preparing to play” power and coordination.
via addressing key stabilizers, increasing o Skill application: This is where we work
core temperature, and addressing dynamic on the tactical aspects of movement
flexibility, coordinative movement skills and where we now focus on transfer to
firing up the nervous system. more advanced or chaotic drills that
• Plyometrics: Addressing and enhanc- build off of fundamental movements
ing transfer of training through enhancing learned during acquisition. Cone
the use of the stretch shortening cycle (SSC). drills, reactive agility drills, acceler-
Plyometrics optimize power output via train- ation starts out of different positions
ing and enhancing qualities that contribute etc. are fit here and teach the athlete
to force absorption and expression. how to react appropriately and re-po-
• Movement Skills: Allow us to optimize sition the body to move adequately
characteristics and transfer of acceleration, and effectively.
speed, decal & COD under both controlled These sessions should take no longer than 25-
and reactive conditions. Training these com- 30 minutes and volumes for plyometrics are kept
ponents broken down into the following cat- relatively low to account for the increased amount
egories: of time spent practicing/scrimmaging etc. If this
Upgraded Movement :A Preseason 169 Brett Bartholomew
was an off-season example, volume would be higher since “on the field” work is not a competing stressor
as it is during pre-season and in-season. If you wish to add volume week to week (which is not necessary
since movement skill mastery is the end goal), be mindful of doing so incrementally (10%) rule and NEVER
increase both intensity and volume at the same time. Remember to always be sure that you are cleared
to participate in an athletic development program and be realistic about your limitations. Simple is NOT
synonymous with easy. It is always easier to fall into the trap of “more…more...more” but the best programs
are rooted in simplicity and you must understand that balance and more important REST is a weapon. For
movement descriptions or visuals, check out http://www.coreperformance.com/knowledge/movements/
Enjoy the process and get to work!
Brett Bartholomew is a performance specialist at Athletes’ Performance in Phoenix, where he works with elite college, high school
and youth athletes. Prior to joining AP, he was a volunteer football strength coach at the University of Nebraska-Lincoln and a
graduate assistant strength and conditioning coach at Southern Illinois University-Carbondale. While at SIU, he also served as an
assistant strength coach for football and basketball and as head strength coach for baseball, men’s and women’s tennis, men’s golf,
swimming & diving, the cheerleading squad and the dance team.
In-Season Squat Progression
for a Traveling Football Team
Ted Perlak
I
n-season training for the lower body has always stress of Football season, and still get a training
been a slippery slope - How much do you push the response – is the SS Yoke Bar (safety squat). Time
intensity? How much volume? How many times a wise – we get 3 lifts a week, and we start our week
week? What exercises? The list could go on forever. with the lower body lift. We train Tues (lower body,
To me, as I get more experienced and weathered in Wed OR Thurs (upper body), and Sunday (single joint/
this field I’ve tried to make my questions and my recovery). From a Strength & Conditioning standpoint
goals more black and white so I can make our plan, our Sunday lift ENDS the previous week, and Tuesday
for our team, with our facilities, that we can coach. BEGINS the next week – this allows for us to not be
Here are the questions I now ask myself --- massively effected by players being beat up from the
1. What are the team’s goals (head coach) for the game the day before.
In-season Program? 3. Number of Coaches - I need a minimum of 3
2. What can we use from an equipment & time coaches on the floor – we will have 3 travel groups with
stand point to get what we need? no more than 25 guys, we use 8 of our racks, this will
3. How many sets of eyes will I have to monitor allow us to monitor the room. Ideally we will have a
the plan and make sure it is what we wanted – couple of interns, but they to me are a bonus.
not a rag tag version of it.
Here, at the University of Delaware I am lucky to The next part of the plan is what are my goals as
have a Head Football Coach who wants his player’s the Director of the Program? My main goal is to get
to be a better version of the recruits he brought everyone training together, to be organized, and set
in, not a different player than they were in high an efficient atmosphere where we can get in, get out,
school, and an administration that understands our and get what we need without wasting time. Time
department needs to have equipment based on the is precious, and in-season time is paramount. We
needs of our team and program. The answers to the accomplish this by using a clock for each set, and
above questions are as follows keep the group together for the entire time they are
1. Team Goal – Durability & Availability – we in the room – below is the set-up of our lower body
need to be training and practicing so we day.
can get better during the season.
2. Equipment & Time - Orthopedically the
equipment we will have our athletes use during the
In-Season Squat progression 172 Ted parlek
Category Warm-up Time

Soft Tissue Foam / PVC Roll Routine 5min
Dyanmic Floor Routine 3min
Correctives Glute Routine 2min
Hip Routine 2min
Movement Prep Stick Routine 2min
Total Warm-up Time 14min
Category Strength Training Sets x Reps Time
Total Body Power Kettle Bell Swings 4x:15-:20 5min
Lower Body Push Safety Bar Squat 3,3,4x3 12min
+ Terminal Knee Extension 6x10e
Lower Body Pull Bar RDL 4x5 6min
Core + Sit-up Variation (weighted) 4x10-15
Upper Back Circuit Face Pull Variation 4x10-15 6min
+ Shrug Variation 4x10-15
+ Scap Variation 4x10-15
Total Strength Training Time 29min
TOTAL TIME - 43-45MIN
From an evaluation standpoint, my goal for any in-season program is to have the travel team be within
90% of their 1rm at the end of the program. Just from a CNS standpoint intensities can shift 5% on how
you feel from day to day – without factoring in the stressor of a collision sport. If we can have our team hit
90%+ at the end of a 15 week season, we are in good shape to continue the progression and get better in
the off-season.
Our main evaluator during the off-season is the Front Squat – so we use our Front Squat Max as our Safety
Squat Max. Is this perfect – No. Is it a 100% correlation – probably not. But it is pretty close when we tried
it as a staff, so we ran with it. The one disclaimer is we load the Safety Bar (70lbs) as if it is a 45lb bar, this
makes it easier for all involved, and factors in the fact that our athletes may be a bit stronger (5-10%) on
the Safety Bar compared to the Front Squat.
The other thing we want to do is stress the speed of the movement in-season, not just linearly load the
bar and get slower as the season goes on. Our way of doing that is after week four of the program, we
introduce accommodating resistance for the non-skill players (OL, DL, TE, LB), and the use of a tendo unit
for the skill players (WR, DB, RB, QB, K).
With our non-skill players or “Bigs” we add 40lbs of chain weeks 5-8, then restart the periodization and
use 80lbs of chain for weeks 9-12. Week 13 we go back to straight weight, no accommodating resistance.
With our Skill players, after week 4, as we get competent with the intent of the movement we re-start the
periodization 2.5% higher for each cycle and use a tendo reading of 0.6 to gauge the speed of the bar – we
stay with straight weight for the Skill players, and add no chains – just a competitive component with the
tendo reading. We use a minimum Tendo reading of .6 on average velocity. This way the athletes need to
have the intent of moving the bar fast.
After set 2 of the “work sets” (4x3) we auto regulate the load by coaches discretion, with skill players you
need to stay within the tendo reading with big you just need to have the intent of speed and keep your
form.
Here is the graph of the loading for our “Big” group.
Saftey Squat - Loading Periodization

w/ Accomadating Resistance - (OL, DL, TE, LB)
Opponent % for Work sets sets & reps Accom. Resistance
week 1 72.5 3, 3, 4x3 (work) None
week 2 75 3, 3, 4x3 (work) None
week 3 77.5 3, 3, 4x3 (work) None
week 5 72.5 3, 3, 4x3 (work) 40lbs of Chain
week 6 75 3, 3, 4x3 (work) 40lbs of Chain
Here is the graph for loading and tendo readings of the Skill group.
Saftey Squat - Loading Periodization

w/ Tendo Reading - (QB, RB, WR, DB, K)
% for Work sets sets & reps Tendo Reading
week 1 72.5 3, 3, 4x3 (work) ---
week 2 75 3, 3, 4x3 (work) ---
week 3 77.5 3, 3, 4x3 (work) ---
week 4 80 3, 3, 4x3 (work) ---
week 5 75 3, 3, 4x3 (work) 0.6
week 6 77.5 3, 3, 4x3 (work) 0.6
week 7 80 3, 3, 4x3 (work) 0.6
week 8 82.5 3, 3, 4x3 (work) 0.6
week 9 77.5 3, 3, 4x3 (work) 0.6
week 10 80 3, 3, 4x3 (work) 0.6
week 11 82.5 3, 3, 4x3 (work) 0.6
week 12 85 3, 3, 4x3 (work) 0.6
week 13 85 3, 3, 4x3 (work) 0.6
*Minimum Speed
With regards to the intensities we use – we try to be within the parameters of Prilepin’s table, and on the
low end of the volume.
As you can see – not counting our two warm up sets of 3, we perform 4x3 (12 reps) with week 1 – 72.5% up
to 80-85% by week 13. This is under the “optimal” reps for those intensities, but my interpretation of the
chart is the low end of the chart is minimum amount of reps to create a training response, this is exactly
what we want in-season – what is the minimum we can do to create a training effect and not hinder the
performance of our athletes a practice an in the game.
To recap this “program” or “progression”…
1. Goal of in-season Squat Progression is to be within 90% of pre-season max at the end of the season.
2. Stress the speed of the movement throughout the training cycle
a. Adding Chains for the “Big” athletes
b. Assessing bar speed with the use of a Tendo for “Skill” athletes
3. Use the low end of Prilepin’s table to illicit a strength response without overly fatiguing the athletes.
4. Be sure the program is based on the Goals, Facility, and Staffing availability of your department.
The final thing I want to stress with this program is coaching technique. The volume, intensity, chains,
tendos, staffing, etc; means ABSOLUTELY NOTHING if you aren’t grinding out your athletes on their
technique. Squat to proper DEPTH, there is NO EXCUSE OR REASON NOT TO, if you can’t perform the squat
– get them on a different movement. My goal is to enforce and brain wash to our athletes that working hard
= great technique, and a 500lb squat without proper depth will not be rewarded, it will be broken down to
a 400lb squat with proper form.
I hope this helps some of you guys out, please feel free to email me with any questions – tperlak@udel.edu.
Get after your athletes, be organized, and COACH GREAT TECHNIQUE!!!!!
Perlak has been involved with the United States Olympic Training Center, serving as a strength and conditioning
resident intern from January until May of 2004. In that role he assisted the staff in developing and implementing
programs for Olympic, Olympic hopefuls, Pan-American, and Paralympic individual athletes and national teams.
A 2001 graduate of Worcester (Mass.) State College, Perlak was a four-year starter and two-time captain
with the football team before earning a bachelor’s degree in health science with a concentration in exercise
science. Currently Perlak, who spent the last 12 years as a strength & conditioning coach at the NCAA
Division I level, has been named head strength and conditioning coach at the University of Delaware,
Director of Athletics and Recreation Services.
The Nerd Off-Season
Program Dan Fosselman
I
recommend this to all white collar workers and students whose goal is primarily to get stronger and increase
work capacity while having studious/white collar obligations. This program is a 12 week program designed
to push you mentally, spiritually, and physically. The reason I have you walk every morning on top of lift is if
you are sitting for 8+ hours a day you need more than an hour of lifting a day to stay healthy. Heads up, there
is a squat emphasis on this program. This program is a 12 week commitment. I recommend this for at least an
intermediate lifter who has a reasonably high work capacity aka you’re not a fat ass. I did this program during
my fourth year of medical school and it was a great stress relief for me. It was a challenge to complete and
the regimen took away thinking. I hope you enjoy the program. You will need a front squat max and a squat
training max.
Program principles
1. Walk/bike every morning for 1 hour on treadmill while reading – first thing of day
2. Journal every night- 1 thing you’re thankful for, write down to do for next day, one thing you
learned
3. Read 1 article pertinent to your desired profession or your hobby
4. Listen to NPR on commute to school/work, listen to educational podcast on way home or call
friend or family member
5. Take 15 minutes per day to remove stimulus and pray/meditate/ clear your mind – lunch time is
ideal
6. Follow the Anabolic diet aka eat clean (veggies and meat) Sunday-Thursday and eat whatever
on weekends
7. Warm up consists of Joe DeFranco’s Agile 8, do 2x per day, every day
8. If you have a significant other give them at least 30min a day of your undivided attention. If you
have children give 1hr a day to your wife and kids. Turn off your phone and all that shit.
9. 6 hours of sleep minimum, 7 is better, 8 is optimal
10. Supplements: vitamin pack, fish oil, probiotic, plant based protein (if you religiously use milk de-
rived protein ie whey or casein, ), creatine, melatonin 10mg minimum
11. Work hard and bust ass
The Nerd off season Program 176 Dan Fosselman
Block 1
Day 1 (Monday) Week 1 Week 2 Week 3 Week 4 (deload)
1. Front squat (55,60,65,70,75%x5)(60,65,70,75,80%x3)(65x5,70x4,75x3, 80x2, 85x1+)(60%x3x3)
2. Speed dead (sumo, convo) 50%x3,3x4 55%x2,2x5 60%x1,1x5 50%x3,3, 55%x2,2, 60%x1,1
3. A. Serrano Split squat 8x3s 6x4s 3x4s bw x 5x2s
B. Reverse Hyper 20x3s 20x4s 20x4s 10x2s
C. Glute ham 10x3s 10x4s 10x4s 10x2s
4. A. Single arm farmers 100m x 4s 100mx5s 100mx6s 100m x 2s
B. KB Turkish Get up 3,3xr4s 4,4x5 5,5x6 3,3x2
Day 2 (Wednesday) Week 1 Week 2 Week 3 Week 4 (deload)
1. SSB Squat 10RM 8RM 5RM 10s walk out with 100%TM
2. Hang clean 8s x 2r 8s x2r 8rx2s 4rx3s
3. A. 5/3/1 Bench 5 week 3 week 5/3/1+ deload
B. Band pull apart 20r after each set
4. DB incline bench 12r x 3s 14r x 3s 16r x3s 8rep x 2 s
DB incline row 12r x 3s 15r x3s 18rx 3s 10r x 2s
Face pull 20r x 3s 20r x 3s 20rx3s 20r x 2 s
5. Push up 25r x 3s 30r x 3s 35rx3s 20r x 2s
Pull up 8r x 3s 8rx3s 8rx3s 5rx2s
Dip 15r x 3s 20rx3s 25rx3s 10r x 2s
Around the world 3,3x3s 3,3x3s 3,3x3s 3,3x2s
6. Sprint 20m x 5 20m x 8 30m x 5 don’t sprint
Day 3 (Friday) Week 1 Week 2 Week 3 Week 4(deload)
1. Back squat (TMx1, 60%x5x10s) (TMx1, 65%x4x10)(TMx1x2s, 70%x3x10) (60%x5x3)
2. High hex bar dead 8RM 5RM 3RM 5r x 2s light
3. A. Lunge 12r x3s 15rx3s 18r x3s 8r x 3s
B. Single leg RDL 12r x3s 15rx3s 18r x3s 8rx2s
4. A. KB swing 20swingx4s 25r x4s 30rx4s 20sx2s
B. Goblet squat 10r x 4s 10rx4s 10rx 4s 10rx2s
C. Plank 1min x 4 1minx4 1minx4 1minx2
Day 4 (Saturday) Week 1 Week 2 Week 3 Week 4(deload)
1. DB Row 15r x 4s 18rx4s 20rx4s 10rx2s
Standing DB OHP 10r x4s 12rx4s 15rx4s 10rx2s
2. Bench Speed (3 grip) 0.5TMx3x9s 0.55TMx3x9s 0.6TMx3x9s 0.5x3x5s
Face pull 15rx9s 15rx9s 15rx9s 15rx5s
3. DB flat bench 15rx3 18rx3s 20rx3s 10rx2s
Lat pull down 10rx3s 10rx3s 10rx3s 10rx2s
T bar row 10rx3s 10rx3s 10rx3s 10rx2s
4. Serrano press 10rx2s 10rx2s 10rx2s 10rx2s
YTW 10rx2s 10rx2s 10rx2s 10rx2s
Blast strap row 10rx2s 10rx2s 10rx2s 10rx2s
5. Jog 1 mile
Block 2
1. Front squat (60,68,75,83%x4)(65,73%x3 80,88%x2)(70x4,78x3,85x2,93x1+)(65%x3x3)
2. Speed dead(sumo, convo) (53%x3,3x4)(58%x2,2x5)(63%x1,1x5)( 53x3,3, 57x2,2, 63%x1,1)

3. A. Quarter Full BSS 6x3s 5x4s 3x4s bw x 5x2s
B. 45 degree hyper 20x3s 20x4s 20x4s 10x2s
4. A. Double arm farmers 100m x 4s 100mx5s 100mx6s 100m x 2s
1. SSB Squat 8RM 5RM 3RM 10s walk out with 115%TM
2. Hang clean 8s x 3r 8s x 3r 8rx3s 4rx3s
4. DB OHP 12r x 3s 14r x 3s 16r x3s 8rep x 2 s
TBar Row 12r x 3s 15r x3s 18rx 3s 10r x 2s
Dip 20r x 3s 25rx3s 30rx3s 10rx2s
6. Sprint 100m x 3 100m x4 100m x 5 don’t sprint
1. Back squat (TMx1x2, 65%x5x8s) (TMx1x3, 73%x3x8)(TMx2x2s, 80%x3x8) (60%x5x3)
2. Low handle hex bar dead 8RM 5RM 3RM 5r x 2s light
3. A. Lunge front foot elevated- 10r x3s 12rx3s 8r x3s 8r x 3s bw
C. Plank 1.5min x 4 1.5minx4 1.5min x4 1.5 minx2

1. DB Row 18r x 4s 20rx4s 22rx4s 10rx2s
Standing DB OHP 10r x4s 12rx4s 15rx4s 10rx2s
2. Bench Speed Comp Grip 10x4s 12x4s 15x3s 10x2s
Face pull 25rx4s 25rx4s 25rx4s 15rx3s
3. DB flat bench 15rx4 18rx4s 20rx4s 10rx2s
Lat pull down 10rx4s 10rx4s 10rx4s 10rx2s
T bar row 10rx4s 10rx4s 10rx4s 10rx2s
4. Serrano press 10rx2s 10rx2s 10rx2s 10rx2s
YTW 10rx2s 10rx2s 10rx2s 10rx2s
Blast strap row 10rx2s 10rx2s 10rx2s 10rx2s
5. Jog 1.5 mile
Block 3
1. Front squat (65,75,85%x3) (70,80,90%x2) (75x3,85x2,95x1+) (60%x3x3)
2. Speed dead (sumo, convo)( 55%x3,3x4) (60%x2,2x5) (65%x1,1x5)( 50%x3,3, 55%x2,2,
60%x1,1)
3. A. Bulgarian Split squat 20x3s 20x4s 25x4s bw x 10x2s

B. Reverse Hyper 20x3s 20x4s 20x4s 10x2s
4. A. Single arm farmers 100m x 4s 100mx5s 100mx6s 100m x 2s
1. SSB Squat 5RM 3RM 2RM 10s walk out with
125%TM
2. Hang clean 6s x 4r 6s x4r 6rx4s 6rx4s
4. DB incline bench 12r x 3s 14r x 3s 16r x3s 8rep x 2 s
DB incline row 12r x 3s 15r x3s 18rx 3s 10r x 2s
Dip 25r x 3s 30rx3s 35rx3s 15r x 2s
6. Sprint 40m x 5 40m x6 40m x7 don’t sprint
1. Back squat (TMx2, 70%x5x5s) (TMx2x2, 77%x4x5)(TMx3, 85%x3x5) (70%x5x3)
2. Deadlift- Comp stance 5RM 3RM 2RM 5r x 2s light
3. A. Lunge 10r x3s 8rx3s 5r x3s 8r x3s bw
C. Plank 2min x 4 2minx4 2minx4 2minx2
1. A. DB Row 20r x 4s 22rx4s 25rx4s 10rx2s
B. Standing DB OHP 10r x4s 12rx4s 15rx4s 10rx2s
2. A. Bench Speed (3 grip) 0.53TMx3x9s 0.58TMx3x9s 0.63TMx3x9s 0.5x3x5s
B. Face pull 15rx9s 15rx9s 15rx9s 15rx5s
3. A. DB flat bench 20rx3 23rx3s 25rx3s 10rx2s
B. Lat pull down 15rx3s 15rx3s 15rx3s 10rx2s
C. T bar row 15rx3s 15rx3s 15rx3s 10rx2s
4. A. Serrano press 10rx2s 10rx2s 10rx2s 10rx2s
B. YTW 10rx2s 10rx2s 10rx2s 10rx2s
C. Blast strap row 10rx2s 10rx2s 10rx2s 10rx2s
5. Jog 2 mile
Week 13 test yourself. Congratulations, you finished the program. Just like after a test go drink a lot of low
quality beer and hang out with your boo or friends.
God bless, vigilance
Dan Fosselman is a fourth year osteopathic medical student at LECOM. He played lacrosse at Denison University
where he has an NSCA All-American. He graduated with a BS in Biochemistry and Neuroscience while interning as
a strength & conditioning student coach for four years with Mark Watts. Dan is also a competitive raw powerlifter
and practices Brazilian Jiu Jitsu. He joined the United States Army Reserves to officially become Lieutenant Dan.
Contrarian Approach to Off-Season
Highland Games Training
Mark Valenti and Erin R. Stewart
Mark R. Valenti USAW club coach, CrossFit Level 1, body will lead to further throws in the long run.
CrossFit Strongman instructor, The notion that you cannot train for strength and
Former professional highland games athlete conditioning at the same time is a myth , as we have
proved numerous times in our facility.
Erin R. Stewart CrossFit Level 1, RN
As with any training program , your best bet is
BLIND DOG GYM AND CROSSFIT to count back twelve weeks from the date of the
competition you would like to be at your best for.
CROSSFIT HIGHLANDER However, the in-season program still has a heavy
emphasis on mobility and athletic movements.
A contrarian approach to off-season Highland BLOCK 1 (initial phase) In this phase ,you will be
Games training. primarily focused in the gym and will do little to
O
no actually throwing of implements. Feel free to
ne of the main problems with the training use this time to work footwork drills and increase
of Highland games athletes is a lack of technical proficiency.
concentration on conditioning,mobility and
movements that will help a thrower stay in touch if Week 1:
not completely develop the athletic prowess needed
to successfully compete, at the highest level ,on the
Monday
heavy events circuit.
1. Warm up
2. 300 meter jog
The following program is an “outside the box”
3. 20 dislocates w/ pvc pipe
form of training for the throwing events in the
4. upward facing dog into downward facing dog
Scottish Highland Games. The emphasis in
(10 per position w. 3 sec. hold)
the following twelve weeks is an increase in
5. 20 triple extension waist bends
strength ,mobility,conditioning and overall power
6. 20 overhead squats w. pvc
development. Normally mobility and conditioning
are the forgotten aspects of training for the strength
A. 12 mn EMOM
events, but the development of a conditioned mobile
every minute on the minute complete the following
Contrarian Approach to Off-season 181 Mark valenti and Erin R. Stewart
circuit @ 70% of clean and jerk max : deadlift, hi your max stone to shoulder)
pull, clean,hang clean, jerk B. 1000 meter row for time
Friday
B. back squat work up to a heavy triple (do not miss)
C. 12 mn AMRAP 1. Warm up
5 box jumps 2. 75 calories on the Airdyne bike
50 jump ropes 3. band traction
20 KB swings 4. 20 push ups
5. 20 triple extensions
Tuesday 6. 20 air squat
7. calf and shin stretching
1. Warm up
2. Banded shoulder traction A. 4 rounds for time
3. Pec stretch against stationary object
4. 20 push ups 10 thrusters w. 135
5. bar roll outs for triceps 20 russian twists
6. work on front rack positon stretching 1 400 meter sprint
A. Skill: hand stands against the wall. Practice Week 2

kicking up on the wall and holding a handstand, Monday
5mn of practice. If this is an easy skill for you work
on trying to do hand stand push ups or even walking 1. Warm up
on your hands. 2. 150 jump ropes or 75 Double Unders
3. shoulder rolling
B. strict press work up to a heavy 5 rep set then 4. pec stretch
work back down to warm up weight. 5. bar rolling for triceps
6. front rack stretching
C. 5 rounds for time
A. push press (Max Effort –work up to a max single)
2 tire flips (as heavy as possible) B. 7 mn. Amrap
10 pull ups
10 ring dips 20 double unders
20 pull ups
Thursday
C. 7 mn Amrap
1. Warm up
2. 400 meter row 10 wall balls
3. 20 roll into stretch(start in a seated position , 20 push ups
tuck your knees to your chest and roll back then
roll forward and stretch between your legs) Tuesday
4. bird dogs 10 on each side
5. 20 trunk twists 1. Warm up
6. 20 air squats 2. 20 trunk twist
7. biceps stretch 3. 20 side bends
A. Max stone load to shoulder (take 15 mn,. To find 4. 20 triple extenstions
5. 20 air squat 3. 20 dislocates

4. 20 thrusters w. pvc
A. deadlift off defecit work up to a heavy 3 5. bar hangs x 1 mn
B. 14 mn EMOM
Odd min.Yoke walk 2x body weight x 50’ A. “ FAT FRAN”

Even min: 15 GHD sit ups w. wall ball 21-15-9
thrusters @ 75% of bodyweight or higher
Thursday pull ups
B. mobility work on whatever positions or muscle
1. Warm up groups that need work…spend 15-20 mn working
2. 300 meter jog your mobility
3. 20 dislocates
4. biceps stretch Tuesday
5. pec stretch
A. skill: Muscle up,,,working drills until you are able 1. Warm up
to get a full MU. Pick any drill and work at it for 10 2. Sampson stretch
mn 3. 20 mountain climbers
4. 20 triple exttensions
B. 5 rounds for time 5. 20 air squat
Bench press @ body weight or higher x 5 A. Front squat work up to a heavy double but don’t
Row 100 meters miss
B. 12 mn Amrap
Friday 5 box jump
15 burpees
1. Warm up 25 KB swings
2. Cat / cow yoga positions x10 per position
3. Bird dogx 10 on each side Thursday
4. 20 Triple extensions
5. 20 Dislocates Warm up
6. 20 Over head squats w. PVC
Pec stretch
A. 10 mn. EMOM perform this complex Biceps stretch
Hang hi pull, hang hi pull, snatch, OHS @ 70% of max 20 push ups
snatch 20 dislocates
B. snatch ( Max Effort) A. bench press (max effort)
WEEK 3 B. 12 mn. EMOM close grip bench for speed @ 60%

of “A”
Monday
Friday
1. Warm up
2. 75 cal ride on Airdyne 1. Warm up
2. 300 meter jog 1. Warm up

3. Biceps stretch 2. 20 Dislocates
4. 20 air squat 3. 20 Press technique w. pvc
5. 20 triple extensions 4. 20 Air squat
6. roll into stretch 5. 20 Push ups
6. Tricep roll outs
A. deadlift off mats (raise the plates off the ground A. 15 mn. AMRAP
about 4”) work to a max double 5x clean and press w. strong man log loaded to 80%
of body weight or as heavy as possible
B. 3 rounds for time 15 burpees
10 pull ups
10 hand stand push ups

6 stone to shoulder ( 3 to each shoulder) as heavy Thursday
as possible
300 meter sprint 1. Wup
2. 500 meter row
BLOCK 2 (transition phase) use this stage to 3. upward/downward facing dog x 10 in each
slowly incorporate throwing. Use range throwing position
to try and create an effortless technique capable of 4. walking lunge
base line distances. You will still be hitting the gym 5. bear crawls
4 times per week during this phase. 6. 20 air squats
WEEK 4 A. front squats (max effort)
Monday B. 12x 40 meter sprints work up slowly start at 50%

speed and work up to max speed… spend 30 sec. to a
1. Warm up minute recovering between sprints
2. 5 mn. Of double under jump rope practice
3. inch worm x 50’ Friday
4. walking lunge w. twist x 50’
5. 20 air squat 1. Warm up
2. Bar rolling for triceps
A. snatch (Max effort) 10 mn. To find max 3. Pec stretch
4. Biceps stretch
B. clean and jerk (Max Effort) 10 mn to find max 5. Ring rows x 20
6. Triple extensions x 20
C. Back squat up to a heavy double (don’t miss) 10
min to find max A. “ fat” Elizabeth
21-15-9
D. tabatta x 8 rounds GHD situ ups power cleans @ body weight
ring dips
Tuesday
WEEK 5 Thursday
Monday 1. Warm up
2. 20 Dislocates
1. Warm up 3. 20 Overhead squats w. pvc pipe
2. Cat/cow yoga positions 4. 20 Triple extensions x
3. Banded hip stretch 5. Walking lunge w. twist
4. Trunk twist x20
5. Side bends x 20 A. 20 mn. EMOM
6. Air squat x20 Odd minutes: 5 seated box jumps
Even minutes: 2 hang snatches w 75%of max or
A. Deadlift (max effort) AHAP
Friday
Tuesday
1. Warm up
1. Warmup 2. Pec stretch
2. Dislocates 3. 20 Band tear aparts
3. Biceps stretch 4. 20 Push ups
4. Pec stretch 5. Over head stretch
5. Band traction A. 15 mn AMRAP
6. 20 Push ups
5 bench press @ bodyweight or AHAP
A. skill: upside down work (hand stands, 5 atlas stone to shoulder @ 75% of bodyweight or
hspu,walking on hands ,etc) heavier
10 ghd sit ups
B. “press party” warm up with strict presses, then
take 3 sets at a heavy singles in the press, increasing WEEK 6
the weight each time. Then complete 3 sets of 3
in the push press ,increasing the weight each time. Monday
Finally complete 3x5 in the jerk, increasing the
weight each time. 1. Warm up
2. 20 Dislocates
1. stict press 3. 20 Triple extenstions
2. 3x1 4. 20 Air squat
3. C. push press 5. Bar roll outs
4. 3x3 6. Front rack stretches
5. D. jerk
6. 3x5 A. clean and jerk (max effort)
C. tabata pull ups ( any grip) x 8 rounds B. 1000 meter row
Tuesday
Warm up
Band traction BLOCK 3 (PREP PHASE) In this phase you will
Overhead stretch start to incorporate more explosive jumping and
Pec stretch Olympic lifting. The conditioning phase ,while still
Biceps stretch present, will start to taper slighlty. During this phase
20 Push ups you will start throwing more often and building on
the techniques established in phase 2.
A. 1 ¼ bench press work up to a heavy set of 5
B. dumbbell bench as many reps as possible in 2mn.
Dumbells should be challenging but still light enough
WEEK 7
that a solid 12-15 reps are possible when fresh
C. chin ups (palms facing supinated grip) tabata x
8 rounds Monday
1. Warm up
2. Upward/downward facing dog
Thursday
3. 20 Dislocates
4. 20 OHS w. pvc pipe
1. Warm up
5. 20 Triple extenstion
2. Jog 300 meters
3. Trunk twist x 20
A. 10 mn EMOM (every min., on the min perform
4. Lungs x20 per leg
the following complex) snatch,hang snatch,hang
5. Triple extenstions x 20
snatch, overhead squat @ 70% of snatch max)
6. Air squat x 20
7.
B. snatch (max effort)
A. EMOM
C. Front squat : ten minutes to work up to a heavy
Odd min. ride airdyne for max calories
double
Even min. 2 back squats @ 1.5% of bodyweight
Go until you burn 200 calories

Tuesday
Friday
1. Warm up
2. 20 Strict press w. pvc
1. Warm up
3. 20 Dislocates
2. 20 Dislocates
4. Bar roll outs
3. Pec stretch
5. Front rack stretch
4. Bar roll outs
5. Front rack stretches
A. push press (work up to a heavy triple)
A. military press : work up to a heavy set of 5 and
B. 10 mn. Amrap
then work back down to warm up weight.
10 thrusters @ 135
B. bent over rows 10x10 work up as heavy as
10 box jumps
possible without breaking form
A. back squat (Max effort)

Thursday B. light 1000 meter row for quality not time
1. Warm up
2. 5 mn of DU or jump rope practice Tuesday
3. 20 trunk twists
4. 20 triple extenstions 1. Warm up
5. 20 air squat 2. 20 dislocates
3. biceps stretch
A. 16 mn. EMOM 4. bar roll outs
5. rack position stretching
Odd min: 3x front squat @ 80%of max or AHAP
Even min: 2x tire flip @ AHAP
A. Military press (max effort)
B. 7 mn AMRAP B. 1 mile easy jog
10 wall balls
10 burpees Thursday
Friday 1. Warm up
2. Biceps stretch
1. Warm up 3. 20 triple extensions
2. Pec stretch 4. 20xOHS w. pvc
3. Biceps stretch 5. pec stretching
4. Overhead stretch
5. 20 push ups
A. 10 rounds for time
A. bench press (max effort)
6 atlas stone to shoulder loads
B. tabata x 8 rounds : hspu 200 meter row
ring dips
pull ups Friday
WEEK 8 1. Warm up
2. 300 jog
(goal test your crossfit total: back squat,military 3. cat/cow yoga positions
press,deadlift) 4. inch worms
5. walking toe touches
Monday 6. air squats
1. Warm up A. deadlift (max effort)

2. 300 meter jog
3. 20 OHS w. PVC WEEK 9
4. walking lunge w. twist
5. inch worms Monday
1. Warm up
2. 20 dislocates Friday
3. band traction
4. 20 push ups 1. Warm up
2. Sampson stretch
3. 20 roll into stretch
A. 10 mn EMOM 4. 20 air squat
Push press x 3 @ 80% of best push press or AHAP A. front squat (work up to a heavy double)
B. 10 mn AMRAP
B. 10 mn EMOM
5 box jumps
Jerks x2 @ 80% of best jerk or AHAP 20 russian twists
50 jump ropes
Tuesday
BLOCK 4 FINAL PHASE : In this phase the
1. Warm up conditioning will again drop off slightly (met cons
2. 500 meter row should be kept under 8 mn.) increase your throwing
3. upward facing /downward facing dog yoga workouts and the weight room workouts will drop to
positions 3 times a week. Your focus has to be on the throwing
4. 20 air squat aspect as you prep for the start of the season.
A. OHS (from rack) work up to a heavy

Week 10
double
Monday
B. 3 rounds for time
10 OHS @ 80% of A 1. Warm up
1 300 meter run 2. Cat/cow yoga positions
4. 20 air squat
Thursday
5. 20 dislocates
1.
2. Warm up
A. snatch (max effort)
3. Overhead stretch
B. snatch grip deadlift (work up to a heavy triple)
4. 10 pull ups
C. OHS (work up to a heavy 5)
5. 20 dislocates
6. 20 push ups
Wednesday
A. bench press (work up to a heavy triple)
B. tabata dumbbell incline bench press x 8 rounds 1. Warm up
C. tabata strict pull ups (use a band if needed) x 8 2. Overhead stretch
rounds 3. Bar roll outs
D. tabata bent over rows x8 rounds 4. Dislocates
5. 20 push ups
A. bench press (max effort) Friday

B. 12 mn EMOM
odd min. 5 pull ups strict 1. Warm up
Even min 10 sit ups on the GHD 2. Pec stretch
3. Plate mobility
Friday 4. 20 push ups
5. 10 pull ups
Warm up
A. 18 mn. EMOM
300 meter jog
banded hip stretch Push press complex (2 push presses and 1 jerk @70%
20 air squats of best push press)
20 triple extensions
Week 12
A. cleans ( work up to a heavy double)
B. back squats (work up to a heavy double) Monday
Week 11 1. Warm up
2. 300 meter jog
Monday 3. cat/cow yoga positions
1. Warm up 5. 20 air squats
2. 20 dislocates 6. 20 dislocates
3. 20xpush ups
4. band traction A. hang snatch (work up to a heavy double)
5. overhead stretch B. hang clean (work up to a heavy double)
C. front squat (work up to a heavy triple)
A. military press (work up to a heavy triple)
B. 7 mn. AMRAP Wednesday
10 push ups
10 pull ups 1. Warm up
2. Pec stretch
Wednesday 3. Overhead stretch
4. 20 push ups
1. Warm up
2. 50 calories on the airdyne A. bench press (work up to a heavy 5)
3. 20 OHS w. PVC B. 8 sets of pull ups (as many as possible per set…
4. 20 triple extensions switch your grip every 2 sets)
A. deadlift (work up to a heavy triple) Friday

B. 10 mn EMOM
1. Warm up
Odd min: 8 box jump 2. 1000 meter row
Even min: 10 kb swings 3. 20 air squats
5. 20 roll into stretch
A. defecit deadlift ( work up to a heavy 5)

B. sumo deadlift w. plates elevated on 4” mats (work
up to a heavy single)
C. 8 mn EMOM speed deadlift @ 50%
Mark Valenti is a former professional Heavy Events athlete

and competed on the circuit for 22 years. He qualified for the
National Championshiips at Bethlehem Pa and Portland Oregon
on 5 occasions. Was one third of the World Team Champions in
2008 and won competitions in both the USA and Canada. He
has also won strongman and CrossFit competitions in the recent
past.
Mark is the co-owner , along with his wife Erin, of Blind Dog
Gym and CrossFit in Lorain,Ohio. He currently trains athletes
of all kinds ,including CrossFit athletes, Highland games and
strongman competitors .
Mark is currently a certified CrossFit L!, CrossFit Strongman,

USAW Club Coach and USATF Level 1 Coach.
You can obtain more info at blinddoggym.com or contact Mark

at blinddoggym@gmail.com
The Tactical Preparedness
Workout
Chris Smith
F
or the law enforcement officer, there are plenty structural balance, therefore, are just as important as
of things that rank higher on the priorities list hitting a PR.
than hitting the gym. Long hours at work and an
often unpredictable schedule can force even the most Time Management
dedicated lifter to skip out on training. Add to this a
diet rich in junk food, sleep deprivation, stress on top When it comes to managing a busy schedule one of
of more stress, and you’ve got a formula that doesn’t the first things to get cut for a busy law enforcement
always quite add up to a string of PR’s. officer will probably be the gym. Free time is precious
and often reserved for family, and unfortunately that
All hope is not lost, however. It’s entirely possible sometimes means sacrificing training. This means that
for an active law enforcement officer (LEO) to run a good training program needs to get the lifter in and
an effective and efficient training program – but there out of the gym in minimal time while still delivering
are some factors that should be given consideration results – because that time in the gym better be worth it!
if you want to make the most of your time in and
out of the gym. Law enforcement offers a number of Another aspect of time management is a flexible
unique demands, as both a lifestyle and a training goal. schedule. It’s not uncommon for an officer to be suddenly
Therefore, an efficacious training program should look called into work or have to give up a scheduled day
at these issues and take them into account at risk of off. That can mean that officers don’t always have the
producing substandard results. ability to adhere to a strict training schedule. Mondays
can’t always be bench day! An optimal training program
Injury Prevention for a LEO should allow some flexibility in a training
schedule, while still leaving room for recovery.
Any program, regardless of target population, should
aim to avoid injuries. For the LEO, however, even a Needs of the Job
minor injury has the potential to create a myriad of
bigger problems. As with any tactical population Law enforcement can really be thought of as a hybrid
mistakes and injuries can have deadly results. So, sport. Like a mixed martial artist, an officer needs to
with this in mind, the training program for an officer be good at a lot of things in order to be the best. In any
should not only strive to avoid injuries, but to prevent given day, an officer may need to wrestle with a non-
future injuries both in and out of the gym. Prehab and compliant criminal, sprint up ten flights of stairs, run
The Tactical preparedness workout 191 Chris Smith
a quarter mile, help lift someone who outweighs them by 200lbs, jump a fence or any other number of tasks all
while wearing about 40lbs of gear. If you look at the job like a sport it requires a balance of strength, power, speed
and conditioning. The big difference here is
that neglecting one attribute won’t result in a last place finish; it could result in injury or worse.
In addition to the multifaceted needs of the tactical athlete, there are other unique training demands that should
be given consideration. Grip strength is an often forgotten training element and is something that can have a
tremendous impact when it comes to confrontational situations for an officer. A firm grip not only sends a message
but it can also mean the difference between retaining control of a suspect or not. Training of the neck is another
frequently neglected area of training. As with any full-contact athlete a strong neck is vital to preventing injury
and should be given the appropriate attention.
The Program
Taking into consideration all of the elements above, this program consists of a brief, effective warm-up, strength
training and conditioning. The warm-up is designed to facilitate mobility and prevent injuries while preparing
for an effective training session. The strength-training portion is designed for even the most minimally equipped
gym while emphasizing development of strength and power. Lifting is divided into three days: lower body, upper
body pressing, upper body pulling. The reason for this split is to allow for maximum flexibility in scheduling. If
necessary you can train three days in a row with minimal interference between training days, or you can space the
days out however works best for you.
The conditioning element is broken into two phases. The first phase emphasizes development of aerobic capacity
while the second builds upon that and focuses more on the anaerobic systems. While there has been a strong
backlash against aerobic training in the past few years, it remains an important training element. A solid aerobic
base will help your strength training workouts by reducing the amount of rest you need between sets and will give
you a foundation to build upon with your anaerobic training. To top it off, many police agencies still require some
form of aerobic capacity event as part of their fitness requirements.
Warm Up
T-Spine Extension on Roller

Squat to Stand x 5
Kneeling hip flexor stretch
Pushups x 20
Band Pull-Apart x 20 (Replace with Dumbbell rear delt raise x 20 if no bands)
Strength Training Month 1
Day 1 Lower Week 1 Week 2 Week 3 Week 4

Rest
Body Sets x Reps
A. Clean
High Pull 90 sec 3x6 4x4 4x6 3x3
from Hang
B. Squat 90 sec 3x8 4x6 4x8 3x5

C1. Fat Bar
Romanian 30 sec 3x8 4x6 4 x 10 2x8
Deadlift
C2.
Bulgarian 60 sec 3 x 20 4 x 15 4 x 20 2 x 15
Split Squat
D1. Barbell
Russian 30 sec 3 x 10 3 x 10 3 x 10 2 x 10
Twist
D2. Neck
30 sec 3 x 10 3 x 15 3 x 15 2 x 10
Flexion
D3. Neck
30 sec 3 x 10 3 x 15 3 x 15 2 x 10
Extension
Day 2 Upper Week 1 Week 2 Week 3 Week 4

Rest
Body Pressing Sets x Reps
A. Incline
90 sec 3x8 4x6 4x8 3x5
Bench Press
B. 1 Arm
Standing
60 sec 3x8 4x6 4x8 3x5
Dumbell
Push Press
C. Flat
Dumbbell
60 sec 3 x 10 4x8 4 x 12-15 2x8
Bench with
Thick Grips
D1. Close
Grip Bench 30 sec 3 x 10 4x8 4 x 10-12 2 x 10
with Pause
D2. Hanging
60 sec 3 x 15 3 x 15 3 x 15 2 x 15
Leg Raises

Rest
Body Pulling Sets x Reps
A. Weighted
90 sec 3x8 4x6 4x8 3x5
Pull-Ups*
B. Barbell
Row with 60 sec 3x8 4x8 4 x 10 2 x 10
Thick Grips
C1. Face Pull 30 sec 3 x 15 4 x 15 4 x 20 2 x 15
C2. Rear
30 sec 3 x 12-15 4 x 12-15 4 x 20 2 x 15
Delt Raise
C3. Barbell
30 sec 3 x 12-15 4 x 12-15 4 x 15 2 x 15
Curl
C4. Ab
Wheel 60 sec 3 x 10 4 x 10 4 x 10 2 x 10
Rollout
*If you can’t do pull-ups with added weight do 4 sets of as many reps as possible instead
Strength Training Month 2
Day 1 Lower Week 5 Week 6 Week 7 Week 8

Rest
Body Sets x Reps
A. Snatch
High Pull 90 sec 3x5 4x3 5x4 3x3
from Hang
B. Squat 90 sec 3x5 4x3 5x5 3x5
C. Snatch
Grip
60 sec 3 x 6-8 4x5 4x8 2x8
Romanian
Deadlift
D. Reverse
Lunge w/ 60 sec 3 x 10 4 x 10 4 x 15 2 x 10
Dumbells
E1. Half
Kneeling 30 sec 3 x 10 3 x 10 3 x 10 2 x 10
Pallof Press
E2. Neck
30 sec 3 x 10 3 x 15 3 x 15 2 x 10
Flexion
E3. Neck
30 sec 3 x 10 3 x 15 3 x 15 2 x 10
Extension

Rest
Body Pressing Sets x Reps
A. Push
90 sec 3x5 4x3 5x4 3x3
Press
B. Paused
90 sec 3x5 4x3 5x4 3x3
Bench Press
C. Incline
Dumbbell
60 sec 3x8 4x8 4 x 10 2 x 10
Bench with
Fat Grips
D1. Skull
30 sec 3 x 10-12 4 x 10-12 4 x 12-15 2 x 10
Crusher
3 x 1 minute 4 x 1 minute 4 x 1 minute 2 x 1 minute
D2. Situps 60 sec
max reps max reps max reps max reps

Rest
Body Pulling Sets x Reps
A. Weighted
90 sec 3x5 4x3 5x4 3x3
Pull-Ups*
B. Fat Grip
Dead Stop
60 sec 3x8 4x8 4 x 10 2 x 10
Dumbbell
Row
C1. Face Pull 30 sec 3 x 15 4 x 15 4 x 20 2 x 15
C2. Rear
30 sec 3 x 12-15 4 x 12-15 4 x 20 2 x 15
Delt Raise
C3. Scott
30 sec 3 x 12-15 4 x 12-15 4 x 15 2 x 15
Curl
C4. Ab
Wheel 60 sec 3 x 10 4 x 10 4 x 10 2 x 10
Rollout
*If you can’t do weighted pull-ups do the prescribed number of sets for max reps instead.
Conditioning
Day 1 Day 2 Day 3

Weeks 1 – 4 ¼ mile intervals
2 mile run 20 minute slow run
¼ mile fast, ¼ mile slow x 4
Day 1 Day 2 Day 3

Work Rest Reps Work Rest Reps Work Rest Reps
¼ mile ¼
30 sec 120 ¼ mile 1 mile
Week 5 4 walk/slow 4 mile 2
sprint sec fast fast run
jog slow
¼ mile ¼
sprint sec fast fast
jog slow
¼ mile ¼
sprint sec fast fast
jog slow
Week 8 20 minute slow jog 20 minute slow jog REST
Final Thoughts
There are a few final issues I’d like to address about the above program. The last set of the day on primary and
secondary lifts should be taken within 1-2 reps of failure, regardless of the prescribed rep range. This allows you
to gauge your progress and will give you and idea of your current strength level, while taking into account daily
fluctuations in strength. Don’t do this with auxiliary lifts such as neck work or rear delt movements. The benefits
don’t outweigh the risks there. Weeks 4 and 8 should be treated as a deload – do not push for max reps on those
weeks and cut back the weight about 10%.
This program is designed to increase tactical preparedness while allowing maximum flexibility in scheduling and
can be done in almost any gym. Ideally the strength training days would be performed with a day in between to
allow for recovery, but as stated above you can perform them back-to-back if necessary. Schedule the conditioning
however works best for you. You can do these workouts after your strength training, or on separate days.
Good luck, good lifting and stay safe.
About the Author

Chris Smith is a strength coach from New York City and the founder of Train Better Fitness. Chris has experience in a wide variety of
sports including track, martial arts, strongman and powerlifting. As a competitive powerlifter, he holds several world, national and
state records.
Chris specializes in integrating strength training and body composition techniques to help clients become stronger and fitter.
Through a dedication to education he has earned certifications from the American College of Sports Medicine and the National
Strength and Conditioning Association (strength and conditioning specialist). He also holds Bachelor’s and Master’s degrees from
St. John’s University.
To learn more about Chris, visit him on the web at www.TrainBetterFitness.com, on Facebook (Facebook.com/TrainBetterFitness)
or Twitter (Twitter.com/TrainBetterFit).
Six-week Weightlifter’s
Program
Hank McDonald
5DAY/ 6WEEK but allowing the reps to decrease (ex. Set 1:10 reps, set
2:8 reps, set 3:6 reps, set 4: 6 reps), since my main goal
WEIGHTLIFTING PROGRAM is to complete all 30 reps, not a specific rep/set scheme
(PERFECT YOUR TECHNIQUE, ROUND-OUT YOUR SQUAT, FILL-IN like 5x6 or 3x10. I also limited my rest time to around
YOUR WEIGHT CLASS)
By Hank McDonald 60 seconds between sets.
University of Hawaii at Manoa
Need to know:
I
Thought Process:
wrote this program after just completing a competition
and determining that it was time to move up a weight • 6-week/ 5 day program
class. However, I was a very light 94kg and so I
had the goal of adding on some mass, especially to my • The Olympic lifts, (clean variants/
lower body, while going back to some technical work snatch variants/ and split jerk) stay
for the snatch and clean & jerk. It was an experiment relatively light 60-75%, the emphasis
but the program worked great for me so I figured I is technique!
would share it with you.
• I have a 1RM for most variants of the
I decided to experiment with the squat by going Olympic lifts (ex. hang power clean,
3 days a week utilizing the safety squat, front squat, power snatch, etc.), however you do
and back squat, while also incorporating something not need to if you don’t already know.
similar to escalating density training for the squats
and accessory movements. Using a variation of • Olympic lift variants move from high
Prilipen’s table (for hypertrophy & strength), I had an position to low position through the
ideal amount of reps that I wanted to hit for certain course of the week.
percentage ranges (ex. 70-80% an optimal amount of
reps would be 30 for my specified loads). For working • You squat 3x a week: safety, front,
sets I would always perform a max rep for my first set, and back squat. 70-85%
with and each following set continuing to push myself,
• Squat is set up to move from safety
Six-Week Weightlifter's Program 197 Hank McDonald
squat low int./ high vol.- front squat mod int./mod vol.- back squat high int./ low vol.
• Accessory movements that I have 1RM’s for I used percentages which coincide with the
squat percentages. Some movements I do not have a 1RM, so I just experimented with
the load.
• Some accessory movements varied week-to-week depending on what I felt like doing…. sin
gle leg, and sometimes hamstring, just so I could have some variation and not get bored.
• Rest intervals for squats and accessory movements are no more than 60 seconds.
• The first set of any squat or accessory movement is a max rep set.
• SAVE YOUR MONEY SO YOU CAN AFFORD TO BUY SOME NEW JEANS!!!! (I wish I did…)
D1 WK1 SETS/ D2 WK1 SETS/REPS/% D3WK1 SETS/REPS/% D4 WK1 SETS/REPS/% D5 WK1 SETS/
REPS/% REPS/%
HANG 6/3/60% HANG 6/3/60% POWER SNATCH 6/3/60% POWER 6/3/60% SNATCH 6/3/60%
POWER POWER CLEAN
SNATCH CLEAN
SNATCH 6/3/70% CLEAN 6/3/70% SPLIT JERK 6/3/70% SPLIT JERK 6/3/60% CLEAN + 6/3/60%
PULL PULL JERK
SAFETY 32 RDL 30 TOTAL/70% FRONT SQUAT 28 TOTAL/ GOOD 30 TOTAL/ BACK 24 TOTAL/
SQUAT TOTAL/70% 70% MORNING 70% SQUAT 70%
MILITARY 30 TOTAL POWER 6/3/ 70% BEHIND NECK 30 TOTAL SINGLE LEG 30 TOTAL HAMSTRING 30 TOTAL
PRESS JERK PRESS ACC. EACH LEG ACC.
GLUTE HAM 30 TOTAL SINGLE 30 TOTAL HAMSTRING 30 TOTAL

RAISE LEG EACH LEG SLIDES
ACC.
D1 WK2 SETS/ D2 WK2 SETS/REPS/% D3WK2 SETS/REPS/% D4 WK2 SETS/REPS/% D5 WK2 SETS/
REPS/% REPS/%
HANG 6/3/65% HANG 6/3/65% POWER 6/3/65% POWER 6/3/65% SNATCH 6/3/65%
POWER POWER SNATCH CLEAN
SNATCH CLEAN
PULL PULL JERK
SAFETY 30 RDL 30TOTAL/75% FRONT SQUAT 24 TOTAL/ GOOD 24 TOTAL/ BACK SQUAT 18 TOTAL/
SQUAT TOTAL/75% 75% MORNING 75% 75%
GLUTE HAM 30 TOTAL SINGLE 30 TOTAL EACH HAMSTRING 30 TOTAL

RAISE LEG LEG SLIDES
ACC.
D1 WK3 SETS/ D2 WK3 SETS/REPS/% D3 WK3 SETS/REPS/% D4 WK3 SETS/REPS/% D5 WK3 SETS/
REPS/% REPS/%
SNATCH CLEAN
PULL PULL JERK
GLUTE 30 TOTAL SINGLE 30 TOTAL EACH HAMSTRING 30 TOTAL

HAM LEG LEG SLIDES
RAISE ACC.
D1 WK4 SETS/REPS/% D2 WK4 SETS/REPS/% D3WK4 SETS/REPS/% D4 WK4 SETS/REPS/% D5 WK4 SETS/REPS/%
SNATCH CLEAN
PULL PULL JERK

HAM LEG LEG SLIDES
RAISE ACC.
D1 WK5 SETS/REPS/% D2 WK5 SETS/REPS/% D3 WK5 SETS/REPS/% D4 WK5 SETS/REPS/% D5 WK5 SETS/REPS/%
SNATCH CLEAN
PULL PULL JERK
SAFETY 25 TOTAL/80% RDL 25TOTAL/80% FRONT 20 TOTAL/ GOOD 20 TOTAL/ BACK SQUAT 15 TOTAL/
SQUAT SQUAT 80% MORNING 80% 80%
MILITARY 30 TOTAL POWER 6/2/ 80% BEHIND 30 TOTAL SINGLE LEG 30 TOTAL HAMSTRING 30 TOTAL
PRESS JERK NECK PRESS ACC. EACH LEG ACC.

HAM LEG LEG SLIDES
RAISE ACC.
D1 WK6 SETS/REPS/% D2 WK6 SETS/REPS/% D3 WK6 SETS/REPS/% D4 WK6 SETS/REPS/% D5 WK6 SETS/
REPS/%
SNATCH CLEAN
PULL PULL JERK
SAFETY 20 TOTAL/85% RDL 20TOTAL/85% FRONT 15 TOTAL/ GOOD 15 TOTAL/ BACK 10TOTAL/
SQUAT SQUAT 85% MORNING 85% SQUAT 85%
MILITARY 30 TOTAL POWER 6/2/ 85% BEHIND 30 TOTAL SINGLE LEG 30 TOTAL HAMSTRING 30 TOTAL
PRESS JERK NECK PRESS ACC. EACH LEG ACC.

HAM LEG LEG SLIDES
RAISE ACC.
Bio: Hank Mc Donald is an Assistant Coordinator for Strength & Conditioning at the University of Hawaii at Manoa. He has been
involved with collegiate strength and conditioning and competitive weightlifting since 2010. He holds certifications through the
CSCCA, NSCA, and USAW, as well as an exercise science degree.
Powerlifting
Program John Patrick
K
nowledge is powerful! With the renewed travels as a Collegiate Strength & Conditioning Coach
popularity in raw lifting recently, gear lifting has have landed me in some the greatest educational
not been getting the publicity that it deserves. opportunities I could possibly think of. Not only
The push for lifting raw has really made a valid surge, have I had the opportunity to learn from some the
with the help of social media, the limitless eBooks best strength coaches at the collegiate/professional
and current popularity of certain fitness methods. level, but also during every move I would seek
With the general population working out more now knowledge from the best lifters/teams in that area.
than ever, a lot of people perceive that veteran lifters You have heard it a thousand times…. “You can be
have put away their gear and have made the switch book smart, but under the bar experience is vital.”
over to raw lifting. Some have, but with most of the I found this quote to be very true. Every team I
general population working out in local health/ lifted with was a new opportunity for me to listen
fitness clubs, at home or at their local cross-fit “box”, and grow in knowledge. Some of the training went
the exposure to geared lifting is not relevant where against what I was taught by my education or my
most of the general population trains. mentors, but it was all a new learning experience
that I could pass on to others.
The EliteFTS Powerlifting Experience has given
an opportunity for lifter who may never of had an Gear lifting is truly something you have to experience
opportunity to be exposed to geared lifting, to get to be able to coach. I have had some great teammates
out of there normal training arenas, expose them along my way:
to a different training environment and let them
feel what lifting on a team is really like. I think Scott Warman’s Pro Gym – El Paso, TX
the process not only let the attendants attempt The Refuge – Middletown, CT
North Georgia Barbell – Kennesaw, GA
gear lifting but also, gave them the experience of Mariettia Barbell – Marietta, GA
lifting in a powerlifting meet. Without the EliteFTS Khaos Barbell – Athens, GA
Powerlifting Experience many lifter would not seek Team JAX – Jacksonville, FL
out or give geared lifting a try. It really presented a Steel Dungeon Barbell – Yulee, FL
great opportunity for raw lifters that may of never
had an opportunity to try lifting in gear or be They all educated me on so different component of
coached by a team of professionals, experience just geared lifting. Weather it was single ply or multi ply,
that. That’s what coaching is all about, the process. this federation or that federation or the differences
It’s the process of the exposure to something new, in programing you would use when training for a
the educational opportunity associated with it and geared meet. You have to be an open sponge and soak
the ability to pass on the experience. in as much info as possible. Through exposure with
Just like EliteFTS Powerlifting Experience, my elite, intermediate and novice lifters, I have been
Powerlifting program 201 John patrick
able educate myself on the skill of geared lifting.

There are no books or cover all aspects of geared
training. Geared lifting is a process of hearsay, of
attempts and misses and the instruction of those
who have had success in the sport.
There are many different training method, every

one trains different but all train for one reason, to
compete. Weather you are a elite, intermediate or
novice lifter, there is a common question that arises
as every time a meet comes close.
“How do I taper my training to effectively lift well at

the meet?”
The following program is an example of how a geared

lifter might want to approach 4 weeks out from a
meet. The workout will follow a basic systematic
approach and slowly decrease volume as the meet
comes closer. Each workout contains prehab and
will explain what gear is to be used for that workout.
Weeks 1-3 will include restoration workouts, which
will help aid in recovery between sessions. This is
not a one size fits all taper for all training level. This
is merely a skeleton template that I created through
my experiences. Enjoy!
WEEK 1 – REALIZATION BLOCK
WEEK 2 – ACCUMULATION BLOCK
WEEK 3 – INTENSIFICATION BLOCK
WEEK 4 – REALIZATION BLOCK
Bio:
Patrick handles the strength and conditioning duties for all 18
YSU athletic programs, working primarily with the football
program on a daily basis.
He is a National Strength and Conditioning Association certified
strength coach. Patrick is also certified by the International
Sports Science Association and the United States Weightlifting
Association. He is also a member of the Collegiate Strength and
Conditioning Coaches Association.
M2 Deadlift Program
Brian Schwab
T
his is a modified off-season Deadlift Program based off of a combination of the M2 Method and the
equipped M2 Method with speed pulls incorporated every third week. It’s designed to increase raw
top end strength, to maintain equipped strength, and to allow for a deload on the third week while
helping to maintain or improve speed.
Chains or bands can be incorporated throughout the program if desired. To determine the bar weight, just
subtract the weight of the chains or band tension from the bar weight on the initial working set. For the
speed work, I recommend performing the first two sets with the recommended percentage, the second two
with one set of chains or bands added, and the last two with two sets of chains added or the same amount
of band tension as the second two sets. Try to maintain the same speed throughout.
Following the main exercise I recommend performing one warm up and two working sets of upper back
using a combination of pull downs or pull ups and a form of rowing motion as well as hamstring and
weighted abdominal work.
I hope this program gives you some variety in your training and helps to take your deadlift to new levels!
Thanks for reading and Never Give Up!
Week Excercise Percent Reps
1 4 “ Raw block pulls (or rack pulls from just below the knee) 85.00% 5
(percentages are based off a raw max) 87.50% 5
2 “ Block Pulls Equipped Block pulls (or rack pulls from mid shin) w/
2 87.50% 3
suit, straps down
(percentages are based off an equipped max) 90.00% 3
3 Raw Speed pulls (6 sets of 2 while adding chains or bands) 52.50% 2

(percentages are based off a raw max)
M2 Deadlift Program 203 Brian Schwab
4 4 “ Raw block pulls (or rack pulls from just below the knee) 87.50% 4
90.00% 4
2 “ Equipped Block pulls (or rack pulls from mid shin) w/suit, straps
5 90.00% 2
down
92.50% 2
7 4” Block pulls (or rack pulls from just below the knee) 90.00% 3
92.50% 3
8 2” Equipped Block pulls (or rack pulls from mid shin) w/straps down 92.50% 1
95.00% 1
10 4 “ block pulls (or rack pulls from just below the knee) 92.50% 2
95.00% 2
11 2 “ Equipped Block pulls (or rack pulls from mid shin) w/straps up 92.50% 1
95.00% 1
-Brian Schwab, BS, CSCS
Brian has a Bachelor of Science degree in Exercise and Sport Sciences from the University of Florida. He also holds many certifications
including his Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association. He has
been Personal Training for over eleven years and strength training for more than nineteen years, the last twelve of which he has
been competitively Powerlifting.
PROGRAMS
THAT WORK
THE END

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POWERLIFTING  STRONGMAN  BODYBUILDING  NUTRITION  SPORTS TRAINING

LIVE. LEARN. PASS ON

COME WITH PAGE 74

Making Wishes 146

34 The Nerd Off-Season Program by Dan Fosselman 175

35 Contrarian Approach to Off-Season Highland Games Training

If not competing, repeat the previous 12 weeks, speed or max-effort days.

As with any program, any extra or feeder workouts

Dave Kirschen has been powerlifting competitively since 1998

B2. Chin Ups – 4 sets of 8-12 Week 1: 3x1

Monday: rep number without hitting failure or without a

*Exercise with pairings are done as alternating sets

- Dips….4 x 8 - Barbell Row….4 x 8

Su - off 4 week: Leg prioritization

4 week: Chest prioritization M - Quads (3), Hams (2), Calves (1)

S - Chest (3), Shoulders (2), Triceps (2)

CEO of Morphogen Nutrition, Ben’s knowledge of training and

Summer 4 day general condition phase part 1 of 3

standing band crunch 5x20

Summer 4 day accumulation phase

exercise s e t s / weights sets/reps weights s e t s / weights

bench 70%x6x5 65%x2,72.5%x- 50%x5,60%x-

clean and jerk 10x2 8x3 10x1

dead lift 70%x6x5 65%x2,72.5%x- 50%x5,60%x-

db overhead press 70%x6x5 65%x2,72.5%x- 50%x5,60%x-

Summer 4 day peaking 3 of 3

exercise s e t s / weights sets/reps weights sets/reps weights

bench 75%x7x3 70%x1,77.5%x- 50%x5,60%x-

clean/4 front squat/4 5x 6x 7x

dead lift 75%x7x3 70%x1,77.5%x- 50%x5,60%x-

Exercise 2 - 10LB plate pinch grip

Exercise 2 - sandbag grabs

Take your barbell, hold it with a double pronated

This is that steel bar with the hollow barbell sleeve

Exercise 2 - Dumbbell holds

Phase One – Day One - Lower

Phase One – Day Two – Upper

Phase One – Day Three – Total

Phase Two – Day One – Lower

Phase Two – Day Two – Upper

Phase Two – Day Three – Total

Phase Three – Day One – Lower

Phase Three – Day Two – Upper

D3) Db Curl 3 x 10 3 x 12 3x8

Phase Four – Day One – Lower

Phase Four – Day Two – Upper

Phase Four – Day Three – Total

Week 1 example Like many lifters, Marshall Johnson started out as a

When she was visited by her Wish-Granting

May was overwhelmed with joy when her

“Ever since her wish came true, May has

T DAY 2 CHEST & SHOULDERS

DAY 3 BACK & TRAPS

MACHINE SHRUGS (or barbell/dumbbell shrugs)

CLOSE GRIP BENCH PRESS. 5 sets x 10/8/6/4 +

SUPERSET. 3 sets x 15 reps, 12 reps + drop set:

- 3-Position Snatch (floor, below knee,

- Snatch - 60%x2, 70%x2, 80%x2, heavy - Power Snatch - 75% x 3 x 5

- Snatch - 60%x2, 70%x2, 80%x2, heavy

- Front Squat - 70% x 3, 75% x 3, 80% x 3, Wednesday

- Snatch - 60%x2, 70%x2, 80%x1, heavy Saturday December 22 2012

Tuesday - Power Snatch - 70%x3, 75%x3, 80%x2x4

- Back Squat - 70%x3, 75%x3, 80% x 3, 3RM Monday