| EliteFTS

A long time ago I was talking to my stunt double Spud about training. I asked him what his thoughts were on off season training.

He said in a way that only Spud can “There’s an off season you sumbitch?”

I pissed my pants laughing most likely drank some whiskey with him after.

If you analyze this, we really don’t have an off season, just the period between meets. It could be semantics, or it could be a true off season. Either way, I decided to write this.
My team of ladies in TPS Method for powerlifting are in the off season if that exists and I decided they needed a different program than what they have been on. They are coming off a successful meet and the next one isn’t until the TPS/RPS meet we host here.

I am a firm believer that doing things that you wouldn’t normally do will make you stronger if applied right.

When programming, I stick to a lot of basics and sometimes add slight variations, such as a deficit deadlift, or a Safety Bar Squat. We do stick to basic movement patterns and don’t do any fancy stuff that requires 45 minutes to set up.

We squat, bench, deadlift, do Glute Ham Raises, Pullups, you know, the standards.

If I add in things they don’t normally do for a month or two, they will come out STRONG(HER) on the other side.

With that in mind I created a 10-week programming block that is HIGH volume, low nervous system designed to build muscle, strength and GPP while addressing flexibility/mobility issues and using special exercises to slam technique home when we return to our normal programming.

There is some Strongman, some circuit training, a few mobility nerd exercises and lots of bodybuilding.

Rose says it's rude-TPS, Free Powerlifting Off Season Training Template

She thinks it was rude!

In fact, I was told by Rose that Day 4 of Week 1 was “rude”.
That’s exactly what I was looking for.

So, here is a sample FREE 6-week Powerlifting Off Season Training Template for you to look at, mock, make fun of, or try out.

This is not meet prep. If you have a meet coming up, do not use this. If you are 5-6 months away, go ahead and give it a whirl.

You’ll be stronger, more resistant to injury, better conditioned and you’ll have more muscle. Your technique on the main lifts should improve too. Especially if you have training partners that know what to look for.

This is a 6-week excerpt from a 10-week block.

Other Exciting News:

There are still a few seats left for our TPS Method Big 3 seminar this Sunday April 24, 2016 at TPS.

Coach Kevin Cann and I will be going over the Squat, Bench Press and Deadlift as well as specific drills and exercises to get you lifting more weight better and sooner in your training session.
We will also go over a lot of often misunderstood aspects of theses lifts, such as rooting, tension generation, bracing and more.

All levels of lifters are welcome from those who know little to nothing about this to advanced level athletes and coaches.
It’s also good for 8 ISSA continuing education credits that will transfer to other agencies.

Accumobility:

EliteFTS has partnered up with my good friend Dr. Brad Cox and his company Accumobilty and they are selling his Eclipse Roller and Mobility Balls.
I love these two tools and use them daily.

I am 100% convinced that the addition of them to my routine has improved my hip issues and decreased my day to day pain.
I have teamed up with Brad to offer a few seminars designed for lifters and he will be at TPS on May 15th to offer you the all new

Active Mobility and Advanced Re-patterning for Bench and Overhead Press

Learn how to:

Improve positioning and power production
Assess underlying muscular restrictions and pattern problems affecting Bench and Press
Address hidden mobility and stability problems through unique active mobilization and re-patterning techniques.
Release trigger points, muscular adhesions and fascial restrictions that are interfering with power transfer and range of motion
Improve Diaphragmatic Breathing and fascial tensioning

That’s a bunch of fancy talk for getting you to bench and press more weight better and with less risk of injury.

Brad created the Acumobility Eclipse Roller and Balls. You’ve seen them at the front desk at TPS and may have seen the team using them. Bread has some amazing ideas and techniques to fix your movement and get you to be a better lifter with simple and quick drills and exercises.

This will be the first in a series. The next one will be on the Squat and Deadlift.

Get an Eclipse Roller here