Julia Anto

julialadewski.com

Julia Anto, CSCS, is a coach to strength athletes, like powerlifters, physique competitors and crossfitters as well as recreational lifters and those seeking body transformation through muscle-building and fat loss. She takes pride in helping people from all walks of life to see and reach their full potential. Ladewski is a former Division I strength & conditioning coach from the University at Buffalo, where she worked with every sport on campus.

 
Week 12: Transmutation - Heavy triples w/ chains
Week 12: Transmutation - Heavy triples w/ chains
Still working with chains for heavy triples. 6 weeks out from the meet, 2 weeks from the wedding.
Week 11: Transmutation - Heavy doubles w/ chains
Week 11: Transmutation - Heavy doubles w/ chains
Heavy doubles on all the lifts. 6 weeks out from the meet.
Week 10: Transmutation - Singles w/ chains
Week 10: Transmutation - Singles w/ chains
Straight bar heavies, wraps, all while finalizing the wedding
Week 9: Conjuphasic Concentrics
Week 9: Conjuphasic Concentrics
Training for APF Illinois Raw Meet, Dec 16th!!
What I'm Seeing and Why It's Wrong #3
What I'm Seeing and Why It's Wrong #3
Why insta-fit glute workouts suck
Week 8: Conjuphasic Concentrics
Week 8: Conjuphasic Concentrics
Do you move the bar with intent... on every, single. rep?
Week 7: Concentric Conjuphasic
Week 7: Concentric Conjuphasic
Curious how we added the concentric phase to this program?? Find out how...
Week 6: Isometrics wk3
Week 6: Isometrics wk3
I won't lie.  This program has been tough and very challenging.  The aspects of triphasic have made it twice as difficult.  Now typically in a conjugate style program, you pick a second exercise (supplemental movement) to build on the main movement.  What we've been doing is keeping the movement the same and just adding an […]
Week 5: Isometrics wk 2
Week 5: Isometrics wk 2
"you gotta want it more than anyone else..."
"What I'm seeing, Why It's Wrong" #2- Flaring the bench
"What I'm seeing, Why It's Wrong" #2- Flaring the bench
Flaring too much, why it happens and how to fix it.
Week 4: A lesson in when to take another or shut it down after a miss
Week 4: A lesson in when to take another or shut it down after a miss
Week 1 of iso work where a missed lift proved a good lesson.
Week 3: Conjugate + Triphasic
Week 3: Conjugate + Triphasic
Some max singles, some eccentrics, an overall good week
Week 2: Conjugate + Triphasic
Week 2: Conjugate + Triphasic
Week 2, speed suffered... let's see how this progresses
"What I'm Seeing, Why It's Wrong" NEW SERIES - #1
"What I'm Seeing, Why It's Wrong" NEW SERIES - #1
Kicking off the new series with some sumo technique.
Week 1: Conjugate + Triphasic
Week 1: Conjugate + Triphasic
Lotta stuff going on in week 1, but it was a huge success.
New Training Combo: Explained
New Training Combo: Explained
Conjugate with Triphasic additions.... will it work? Only time will tell
Week 6: Powerbuilding- And a lesson in pre-workout nutrition
Week 6: Powerbuilding- And a lesson in pre-workout nutrition
Tater tots are good.... but not that good.
Week 5: Powerbuilding- "Cluster" F***
Week 5: Powerbuilding- "Cluster" F***
Worst cluster sets ever... don't say I didn't warn you.
Week 3 Hybrid - SSB drop set and Reset Deadlifts
Week 3 Hybrid - SSB drop set and Reset Deadlifts
Resetting deads was a blessing and a curse.... and overcoming the giggles
Hyper-Trophy Wk 1-2: And back to having a training partner
Hyper-Trophy Wk 1-2: And back to having a training partner
If you don't think having training partners does anything, then you've never had a good one.
When you think you're just tired...
When you think you're just tired...
Week started with squats, included a bunch of naps and finished with arms
Introducing French contrast method and life adjustments
Introducing French contrast method and life adjustments
Running through French contrast for the first time. Love the athletic stuff it brings
2 training days and a weekend of moving
2 training days and a weekend of moving
Two heavy training days and moving day!!
Week 7: A lesson in removing head from a**
Week 7: A lesson in removing head from a**
Sometimes it's way up there....
Conjugate: Week 6- Heavy front squat and taking life as it comes
Conjugate: Week 6- Heavy front squat and taking life as it comes
I'm glad my training is allowing my life to be flexible.
Conjugate Week 5: Project Athleticism continues
Conjugate Week 5: Project Athleticism continues
This month the "What I'm Seeing and Why It's Wrong" series continues. This project gives technical quick fixes that are applicable to the masses. You'll also find the progression of the experimental program Christian Anto and I are creating — a combination of conjugate elements with triphasic. So far, the success has been good and you'll start to see how it's changing our bench programming.
Is Communication Really the Key to Success?
Is Communication Really the Key to Success?
A good coach will be open to discuss questions. And a good athlete won't be afraid to ask them.
Conjugate: Week 4, SSB front squats, Back and FOOD!
Conjugate: Week 4, SSB front squats, Back and FOOD!
Short training week, but some serious food places in Asheville, NC
Conjugate phase: week 3, calling audibles
Conjugate phase: week 3, calling audibles
Sometimes you have to adjust and make changes...
Conjugate phase: week 2
Conjugate phase: week 2
This week proved to be challenging... outside of training. When I look at my calendar, I sometimes don't realize just how busy I'm going to be.  This was one of those weeks. Between baseball and softball games (and sometimes double headers), clients, and all the other life stuff, this week rocked me. My heavy lower […]
Conjugate phase: wk 1
Conjugate phase: wk 1
The start of a "conjugate" block... back to some dynamic and max effort work.
Week 7: Post meet (3/3), Cable RDL video
Week 7: Post meet (3/3), Cable RDL video
Flip flopped training days to deadlift heavy down at NBS in Memphis.
Kneeling squats
Kneeling squats
Kneeling squats, not just an insta-fit exercise?
Week 6: Post meet (2/3)
Week 6: Post meet (2/3)
Week 2 of mini cycle... athletic movements for a powerlifter?
Week 5: Post Meet training (1/3)
Week 5: Post Meet training (1/3)
3 different kinds of pull throughs for your posterior chain needs
Week 4: Post meet (week 3/3 mini cycle)
Week 4: Post meet (week 3/3 mini cycle)
Third week of a little 3 week cycle. Heavy singles and not really in the mood to train
Week 3: Post meet training (2/3)
Week 3: Post meet training (2/3)
Moving along with training and rehab.
Week 2: Post Meet off season (1/3)
Week 2: Post Meet off season (1/3)
Details on the quad issue, some fixes and programming moving forward.
Week 1: Post meet
Week 1: Post meet
Getting back into the groove and learning from the best
2018 XPC Arnold meet recap
2018 XPC Arnold meet recap
Not a perfect day, but walked away with 3 PR's and why I still compete
Final week of Arnold training...
Final week of Arnold training...
and how I really feel about competing at the Arnold.
3 weeks out: 325 squat, 195 bench
3 weeks out: 325 squat, 195 bench
3 weeks out, pain while deadlifting... game day decision
4 weeks out: Squats and Pains
4 weeks out: Squats and Pains
Pain in my legs made deads difficult... everything else is smooth as butter.
Week 10 meet prep: Heavy triples across the board
Week 10 meet prep: Heavy triples across the board
I'm already hitting numbers from my last meet.... wth!
Week 9 meet prep: 80% with chains and Professional Power Summit info
Week 9 meet prep: 80% with chains and Professional Power Summit info
5 weeks out and I feel... like a powerlifter
Week 8 meet prep: wk 2 of heavies and wraps
Week 8 meet prep: wk 2 of heavies and wraps
"now THAT is how you squat..."
Week 7 meet prep: Reverse band and heavy work
Week 7 meet prep: Reverse band and heavy work
Heavy reverse band work and getting back into wraps... things are coming together
Week 6 meet prep: Isometrics wk 3
Week 6 meet prep: Isometrics wk 3
Final week of isometric phase and feeling strong
Week 5 meet prep: Isometrics wk2
Week 5 meet prep: Isometrics wk2
Week 2 of Iso's and an impromptu New Year's trip with teammates Anto and "Tank" Janek
Christmas reflections
Christmas reflections
Relationships are conditional... love is not
Week 4: Meet prep, Isometrics
Week 4: Meet prep, Isometrics
Week 2 Iso training... and Christmas with my favorite person!!
Week 3: Meet prep
Week 3: Meet prep
Final week of eccentrics finishing up.
Week 2: Arnold prep
Week 2: Arnold prep
Week 2 of Arnold prep... things are getting "easier"
Week 1: Arnold prep
Week 1: Arnold prep
Week 1 of meet prep... game on
Not your traditional thanks...
Not your traditional thanks...
Finding thankfulness during hard times = growth
Week 4: Hypertrophy before Meet Prep
Week 4: Hypertrophy before Meet Prep
Last week of off-season with some videos. Meet prep starting next week. Game on....

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