Ashley Jones

https:www.houstonsabercats.com

Ashley Jones has worked in three professional sports across 30+ years and seven countries. He was awarded the NSCA's Professional Coach of the Year in 2016. Ashley holds his CSCS since 1988 and his RSCC*E since 2016. In 2023, he was awarded the NSCA Boyd Epley Lifetime Achievement award.

 
Revisiting A Simple Flow Chart for Athlete Programming
Revisiting A Simple Flow Chart for Athlete Programming
You can create simple and tailored training programs to enhance athletic performances following this revisited flow chart by Ashley Jones.
High School Weight Training Progressions
High School Weight Training Progressions
From foundational exercises to advanced programming, these weight training progressions are tailored for high school athletes to strengthen performance and minimize injury risks.
CARE Programming Versatility
CARE Programming Versatility
Tailor the CARE Program for your athletes by using entree, main course, and dessert workout scenarios.
Hypertrophy Training for Athletes
Hypertrophy Training for Athletes
These programming options provide a variety of training methods including cluster waves, armour plating, and conjugate.
Adjusting Weekly Training Sessions in a Monthly Loading Cycle
Adjusting Weekly Training Sessions in a Monthly Loading Cycle
Training constantly needs to be modified based on life stressors. Use this setup to get a stimulus, progress, and stay injury-free.
Be Your Own Strength Coach
Be Your Own Strength Coach
Embrace the wisdom of ‘Everyday Better’ and tailor your programming based on proven systems and personal goals.
Off-Season Conjugate Training for Rugby
Off-Season Conjugate Training for Rugby
Ashley’s off-season program uses the conjugate system—focussing on neural, mechanical, and metabolic work. Plus, core accessory rehab exercises.
The Education of a Strength and Conditioning Coach
The Education of a Strength and Conditioning Coach
Motivate your pupils to become the best version of themselves and the TEAM will dominate on the field.
Training Thoughts and Ideas From a Lifetime in the Trenches
Training Thoughts and Ideas From a Lifetime in the Trenches
Ashley Jones started training in 1979 and has coached athletes and general population alike. Forty-four years later, he shares some of his most poignant takeaways.
Muscles and Movements
Muscles and Movements
“Train movements, not muscles.” This philosophy isn’t completely wrong, but it doesn’t tell the whole story. Learn how to build a program that does both.
Programming For Everyone
Programming For Everyone
Anyone, regardless of experience, should be able to program workouts for themselves. Once you understand your goals, use these easy tips to build a program that delivers results.
Alternating Weekly and Monthly Plans
Alternating Weekly and Monthly Plans
Building periodized programs is a big investment. It requires time, patience, and thought.
3-Day-a-Week Full Body Program for Team Sports
3-Day-a-Week Full Body Program for Team Sports
The three-day-a-week full body program is the most productive in team sports preparation. Here’s what we’re doing for 2023!
The Coaching Process
The Coaching Process
It’s up to us as coaches to stay relevant and be open to changing methods to meet the demands of the changing generations.
Simple Does NOT Mean Easy
Simple Does NOT Mean Easy
Here’s the blueprint that’s simple, yet most don’t follow. It’s hard but it’ll yield great results for performance, strength, and size.
Programming Different Physical Qualities
Programming Different Physical Qualities
I like to program from a metabolic, strength, or power focus. The three-day-a-week program allows more stimulation for each major area.
Training for Size and Strength
Training for Size and Strength
Here’s the simple plan with a four-day-a-week training split of upper and lower body. Each session has four exercises that’ll take an hour to complete.
Trialing a Rotating Weekly Plan
Trialing a Rotating Weekly Plan
Here are my ideas for a rotating weekly plan that I’ve been trialing this month with my exact exercises and training loads. I’m sore!
Solving the Conditioning Paradox
Solving the Conditioning Paradox
Bigger players often suffer from a lack of condition—they need size to execute their skill set yet run the risk of overuse-related injuries.
Program Variation Based on Recovery Status
Program Variation Based on Recovery Status
I like using the bell-shaped curve when considering where a player fits into a type of training session: reviving, surviving, or thriving.
In-Season Rugby Programming Utilizing the Westside Conjugate Methods
In-Season Rugby Programming Utilizing the Westside Conjugate Methods
The key to the program is to never accommodate to movements and exercises. Change some aspects of your training every time you train.
The End of a Strength and Conditioning Career
The End of a Strength and Conditioning Career
What do you do when you wake up one morning and realize that your best years are behind you? Retirement is a double-edged sword.
The Eternal Triangle of Sports Weight Training
The Eternal Triangle of Sports Weight Training
What is the eternal triangle shape of sports weight training? Considering speed, strength, and size, is it a scalene, isosceles, or equilateral?
Do We Deliver on Our Job Title?
Do We Deliver on Our Job Title?
For whatever reason, there’s a constant need to reframe what we do by a change in job title. Our job description has yet to change.
Programming for a Full Off-Season
Programming for a Full Off-Season
Here’s a Major League Rugby (MLR) perspective on how to set up programming after the last game of the season.
The Devil is in the Detail for Gym Start-Ups
The Devil is in the Detail for Gym Start-Ups
As strength and conditioning coaches, before you buy the gym equipment and create an exercise selection chart, answer these questions.
Time as a Factor in Weight Training
Time as a Factor in Weight Training
Unless you’re here to make friends, your workout should last no longer than sixty minutes. Strategize for strength and size gains!
The Six Pillars of Excellence
The Six Pillars of Excellence
There are six pillars of excellence that every player and staff member should live by. It’ll breed character, culture, and success.
Off-Season Gym Programming
Off-Season Gym Programming
This article presents a few of my favorite programming variations to achieve the desired outcome this off-season.
The Combined Seasonal Training Chart
The Combined Seasonal Training Chart
To expand upon the exercise selection chart discussion from last month, these training options form the basis of my decision-making and conversations with players as to what they need to focus on over the next four to six weeks in their gym sessions.
Programming Two-A-Days for Your Player's Pre-Season and In-season
Programming Two-A-Days for Your Player's Pre-Season and In-season
Poliquin, Thibadeau, and Schoenfeld, among many other writers and researchers, have popularized this method—performing multiple training sessions within a day. Here’s how I set this up for my players within a three-day split program.
The Exercise Selection Chart
The Exercise Selection Chart
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
Integration of Great Ideas into a Manageable Training Program
Integration of Great Ideas into a Manageable Training Program
Westside Barbell, 5/3/1, 5thSet, and Juggernaut Training Systems all play a role in the creation of this program. Let me know how you advance using it.
It's Better to Wear Out Than to Rust Out
It's Better to Wear Out Than to Rust Out
In my fifties, I started to experience knee pain during and after Olympic lifts, squats, and deadlifts. After a career full of lifting and contact sports, my options were anti-inflammatory medication and gels, surgery, braces, ABI, and PRP. Here’s what helped me.
Pre-Season Planning
Pre-Season Planning
This is the first-week break-in program that I will put in place. I will also keep some players on this three-day-a-week programming based on needs-based discussions with the playing group upon their return and what other work-ons they have from a physical and skills perspective.
Specialty Bars and Sports Programming
Specialty Bars and Sports Programming
Why do strength coaches persist in using the traditional bar now that there are many excellent alternative bars available?
The Integration of Unilateral and Bilateral Movements to Assist in Strength Development
The Integration of Unilateral and Bilateral Movements to Assist in Stren...
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.
Gym Programming Variation Across a Team
Gym Programming Variation Across a Team
Here are several programs that were used during our last rugby season. Take special notice of the variety that you can achieve but also the range and breadth of programming in a team sport.
3x3 Performance Programming Matrix
3x3 Performance Programming Matrix
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3×3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
Relationships and Team Dynamics
Relationships and Team Dynamics
I write this after fielding many questions during this COVID-19 lockdown period from young strength and conditioning coaches who have either lost their jobs or are at a crossroads of confidence. In some 30 years, I’ve had 17 strength and conditioning jobs…
Back-to-the-Gym Program to Optimize the Loading Process
Back-to-the-Gym Program to Optimize the Loading Process
As most of us come out of COVID-19 lockdown and back into the gym, here’s a program that can be used as a three- or a six-day-a-week program with emphasis on simplicity and variability.
Rugby Wants You!
Rugby Wants You!
Where do all of the football players go when they are unable to reach their playing goals in college or the National Football League?
Flow Chart to Assist in the Determination of Physical Training Content in a Week-Long Plan
Flow Chart to Assist in the Determination of Physical Training Content i...
Here’s the standard week-long plan with a seven-day turnaround between games, optimizing a balance between recovery both physiologically and psychologically.
Choosing 1 of 10 Programs to Individualize the Training Process
Choosing 1 of 10 Programs to Individualize the Training Process
In designing programs for my players, I discuss with the player, the medical staff, and the coaching staff the areas they see as major ones to work on. All 10 programs are based on the emphasis given to each of the three key areas of weight room programming: neural, mechanical, and metabolic.
Pre-Season: Our Time to Shine
Pre-Season: Our Time to Shine
It is the one chance each year that sports practices do not take priority or leave players fatigued that they cannot give 100 percent to the physical development program.
Integration of Strength and Power Programming for the Lower Body in Sport Preparation
Integration of Strength and Power Programming for the Lower Body in Spor...
Running sports are tangential in nature, so in order to optimize transfer from the weight room to the field, both vertical and horizontal movements need to be considered. To this end, the program I am going to outline will look at elements of training to ensure all bases are covered.
The Education Disconnect
The Education Disconnect
A third-year sports coaching strength and conditioning major told me he had learned more about exercise technique in two 10-minute sessions under my instruction than he had over the entirety of his degree to that point. How can we ensure these students are getting the best education?
Progressions in Exercise Selection Based on Technical Proficiency
Progressions in Exercise Selection Based on Technical Proficiency
I firmly believe you have to start at the simplest movement that someone can master correctly, and then, over time, progress from that simple movement to the more complex movements. The process is one of progressive skill acquisition.
7 Items Rugby Players (and I) Can't Lift Without
7 Items Rugby Players (and I) Can't Lift Without
I am seeing that the specific injuries that are inherent in rugby need a modified program that’s not using traditional training equipment to get results, so here are 7 of my non-traditional tools of the trade.
Build a Professional Rugby Team Through This Academy Program
Build a Professional Rugby Team Through This Academy Program
I am currently working as a consultant for a pro rugby team, and I was asked about the type of player I would require moving into a pro team. Fair warning: What I wrote here may be considered heretical in the strength and conditioning world…
The Physical Requirements That Make a Rugby Player Great
The Physical Requirements That Make a Rugby Player Great
In January 2017, Marc Keys and I embarked upon a labor of love to develop a questionnaire investigating what the various groups of people who make up the rugby industry think are the key elements of the physical preparation of the rugby player. Here are the results.
The Grand Unified Theory of Everything
The Grand Unified Theory of Everything
A few years ago, I attempted to bring 4 strength sports together into a training plan for rugby. This time, I want to delve deeper into the framework that makes up the programming of these sports and how we can program them into a usable athletic development plan.
Rugby Top-5 Strength and Conditioning Equipment Picks
Rugby Top-5 Strength and Conditioning Equipment Picks
For Ashley Jones, being at the S5 Compound is like being a kid in a candy store, meaning he needs some moderation. Rather than use all of the equipment, Ashley shows off his top-5 pieces of equipment that should be in every strength and conditioning program for rugby.
Are You Ready for the Inevitable?
Are You Ready for the Inevitable?
After resigning from my last position, I thought it was an opportune time to reflect on the situation and hopefully, a time for me to assist you in the process of finding your next gig. Best of luck in your job hunt!
Ocham’s Razor and the Pareto Principle in Weight Training Programming
Ocham’s Razor and the Pareto Principle in Weight Training Programming
According to the Pareto Principle, 80% of results come from 20% of your time. Ocham’s Razor states the simplest solution tends to be the best one. Simplicity is the missing ingredient in most training programs. Hence why I return to the famous paradigm of the pull-push-squat.
The Art of Programming for Injury Prevention/Risk Management
The Art of Programming for Injury Prevention/Risk Management
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here’s what I came up with.
The ABCs of My Life in Strength, Conditioning, and Fitness
The ABCs of My Life in Strength, Conditioning, and Fitness
I started my career as a strength and conditioning coach nearly 40 years ago. Throughout those 40 or so years, I picked up and learned a lot from other people. I tried to name as many of these people and their ideas as possible, so here it is, in an easy-to-read ABCs format.
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The people have spoken, and I have answered. After receiving plenty of emails and comments about my last article, I decided to create and share a complete program based on The Simplicity Programming Project.
The Simplicity Project
The Simplicity Project
By simplicity, I am referring to a minimalist approach to the programming of weight training by getting a maximum effect for the fewest number of exercises by utilizing a full body program performed three days a week. I want to challenge you all to give this a try for a period of no less than six weeks.

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