RPE Method for the Max Effort Lane
Believe it or not, sometimes max effort work is not the best option. Here are a few scenarios where that may be the case as well as what you can do to fill in the gaps where the max effort method would be.
Training Seminar at Full Circuit Athletics
ConjugateU in the LO!! (That's Buffalo for you non-716ers)
Why I Bought From elitefts
My first experience with elitefts equipment was from the days I was a Division I strength coach at the University of New York at Buffalo. Let's just say the price was not the only factor in why I decided we should go with elitefts equipment.
To Hell With Ankle Mobility...
In the strength industry, we’re putting too much emphasis on the side dishes. We’re combining the main course and the dessert. When’s the last time you smeared your cupcake frosting over your fat juicy steak and mushrooms?!
Instagram Live with Dr. John Rusin
Box Squatting is more 'sport-specific' than free squatting! Live IG convo with one of the Conjugate Comrades.
DAILY MOVEMENT - BANDBELL ISO/REPS W/ HANGING KETTLEBELLS
Great rehab/ prehab movement for the bottom of the bench or returning shoulder injury
Why You Should Never Box Squat Your Athletes
You know, we hear coaches complain about their athletes' excuses... but let me tell you, coaches can be just as bad. Case in point: The excuses coaches make for not making their kids do box squats.
Off-Season Conditioning Lanes
These off-season lane options are meant to keep them in the ballpark of being in game shape without beating the crap out of them. They don’t have to be ready all the time; just ready to get ready. If you think they are not sport-specific enough or intense enough, that’s why.
8-Weeks-Til-Camp Summer Program for High School Football
You won't ever find my old programs on a typed-out card. Why? Because I don't run the same program each year. I meet my kids where they're at, which is why this program isn't a program. It's an outline.
DAILY MOVEMENT - Rackable Cambered Bar into 1/2 Foam Roller vs Chain
Learn how to bench to save your shoulders
DAILY MOVEMENT - Partial Range Presses
Variation, shoulder health and increased athlete buy-in. Winner!
Take the Red Pill
Here's a red pill for you to swallow: The conjugate system is like an XL shirt that fits differently on different people. With a few modifications, that shirt can be made to fit just about anyone. Same goes for the program in this article.
DAILY MOVEMENT - SLOW ECC SPEED BENCH- AMERICAN CAMBERED GRIP BAR
Great bar for all athletes - especially overhead or old beat up lifters
How Strong is Strong Enough?
Generally speaking, if we can get an athlete stronger, that athlete will get faster. But at what point is the athlete strong enough for continued speed improvements? I hope you weren’t looking for a quantifiable answer on this one...
DAILY MOVEMENT - Seated Roll Over Goodmorning
Do these right and you can build the entire back with very low risk.
DAILY MOVEMENT - JM/ SKULL CRUSHER PUSH UP
Good triceps movement for training efficiency AND bigger pressing power.
WAR WAGON 22
- How to alter the conjugate model for high conditioning sports like soccer or rugby and more
Bring the Juice
In order to fully help your athletes maximize their performance while bringing the juice as a coach, you have to be able to communicate to them how to do the lifts properly — through effective and efficient cues. Here, take a sample sip of some of my juicier cues.
DAILY MOVEMENT - Bent Alternating DB Row
Contralateral, Iso anti-rotational CORE POWER! Lats are core too!
DAILY MOVEMENT- Drag Strap Pulldown Abs
Push out on the front, sides and back like you're pushing against a belt.
Peaking for Sport
If speed is what we’re going after, then why do the weights on both our heavy and light days continue to climb, and bar speed continues to fall? As we get deeper into the competitive season and continue to put more tonnage on the athletes, we are burning the candle at both ends.
