CARE Programming Versatility
CARE Programming Versatility

Tailor the CARE Program for your athletes by using entree, main course, and dessert workout scenarios.

Why DUP is Superior for Tactical Athletes
Why DUP is Superior for Tactical Athletes

Prevent plateaus and efficiently utilize training time with the benefits of Daily Undulating Periodization (DUP).

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.

A High School Strength and Conditioning Program
A High School Strength and Conditioning Program

Here’s insight into our high school strength and conditioning program. Consider the principles we follow.

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.

Adapt or Lose: Nonlinear Periodization
Adapt or Lose: Nonlinear Periodization

Discover the benefits of nonlinear training and its impact on strength, power and speed.

4-Day Outlaw Program
4-Day Outlaw Program

The 4-Day Outlaw Program is a combination of conjugate and bodybuilding style training, setup for the multiply lifter yet modified for raw lifters.

Create a Whole-Body Training Program
Create a Whole-Body Training Program

In this final part of these series, let’s create a full-body training program. Rule 1…

Speed, Power, and a Pump for the Washed-Up Meathead
Speed, Power, and a Pump for the Washed-Up Meathead

As a retired powerlifter (aka washed-up meathead) I still want my workouts productive and worthwhile. Try this out!

Bodybuilding for the Powerlifter: Extra Workouts
Bodybuilding for the Powerlifter: Extra Workouts

Extra workouts, if programmed right, can kick your training and results up a notch.

5 Keys to Getting the Most Out of Your Training Program
5 Keys to Getting the Most Out of Your Training Program

Programming is important, but having a foundation that allows you to tackle your programming is the key. Don’t forget these 5 pillars to get the most out of your training.

The Pros (and Cons) of Whole-Body Training
The Pros (and Cons) of Whole-Body Training

In the second article of this series, we look at the pros and cons of utilising a whole-body approach with your training.

Scale the Summit 6 Weeks Out
Scale the Summit 6 Weeks Out

Peaking for your meet day should happen around six weeks out. Here’s a thorough plan to make sure you get the most out of your lifts when the time comes to step on the platform.

The Lost Art of Whole-Body Training: Lessons from History
The Lost Art of Whole-Body Training: Lessons from History

Whole-body training is highly underutilized in today’s world, and yet, it’s one of the fundamental programming methodologies to date.

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.

Level Up Your Accessories
Level Up Your Accessories

Accessory movements, by definition, are nonessential. But I beg to differ. Learn to get more out of your accessory movements and watch your progress skyrocket.

5/3/1 for Strongman: Programming Adjustments, Competition Prep, and Training Tips
5/3/1 for Strongman: Programming Adjustments, Competition Prep, and Trai...

Take the core philosophies of 5/3/1, make two key adjustments in exercise selection and timed AMRAP sets, and you’ve got yourself a damn good strongman program.

Training the Youth Athlete
Training the Youth Athlete

Youth athletes need more attention and individualization than typical athletes. Use these tips to help them thrive during their development so they can crush it in their prime.

Why Conjugate Didn't Work For You
Why Conjugate Didn't Work For You

The conjugate method is tried and true, but many will inevitably butcher execution. Learn how to course correct to get the most out of your conjugate program.

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.

The Need for Addressing Basic Pelvic Deficiencies in Baseball Programs
The Need for Addressing Basic Pelvic Deficiencies in Baseball Programs

The pelvis and hip cannot be neglected in baseball pitcher’s athletic training programs. Don’t miss out on these key performance indicator’s for your pitching athletes.

I Was Coached By Sheiko
I Was Coached By Sheiko

Training with Boris Sheiko changed me as both a powerlifter and a coach, and I’m forever grateful for it.

Training Considerations for the Aging Powerlifter
Training Considerations for the Aging Powerlifter

Your biological age is different than your training age. If you’ve racked up years of training in the gym, you should learn the difference between the two.

Alternating Weekly and Monthly Plans
Alternating Weekly and Monthly Plans

Building periodized programs is a big investment. It requires time, patience, and thought.

How to Improve Hip Internal Rotation Deficits with Band Walks
How to Improve Hip Internal Rotation Deficits with Band Walks

The band walk is one of the most popular glute exercises of all time, but it requires thought, skill, and proper execution to be effective.

Conjugate x Conditioning Tactical Athlete Programming
Conjugate x Conditioning Tactical Athlete Programming

Let’s boil down program design for the tactical athlete into five main categories: peak sustainability, stress management, [click for more].

Ability-Based Assessment and Programming for Large Tactical Populations
Ability-Based Assessment and Programming for Large Tactical Populations

This piece of the puzzle is what sets tactical strength and conditioning apart from its athletic counterparts.

Training All Contractions
Training All Contractions

Eccentrics and Isometrics are for BUILDING, while Concentrics are for TRANSFERRING. How do you program them all?

A Guide to Twice-Daily Training
A Guide to Twice-Daily Training

Do you hit a wall by the time you get to accessories? What if you split your sessions in two and hit accessories after rest and more food?

Strongman Training for Non-Strongman
Strongman Training for Non-Strongman

As an athlete, a powerlifter, or weekend warrior, strongman training can be extremely beneficial. Here’s how to program it in.

Conjugate for the Everyday Athlete
Conjugate for the Everyday Athlete

Are you over 35, a busy professional, love to train, and hate to feel like shit? Perfect! This training template is for you!

How to Put 100kg on Your Total in 15 Weeks
How to Put 100kg on Your Total in 15 Weeks

Dropping from the 320s to the 250s and competing as a 308 to a 242, I was forced to switch up my training split. Here’s the split!

Training for Soldier Athletes
Training for Soldier Athletes

The U.S. soldier is an athlete that requires strong muscles, bones, and connective tissue to prevent injury.

Time Your Sets
Time Your Sets

Why are we only prescribing duration for conditioning and not for exercises? After all, sport is timed by duration.

Shift from Block to Vertical Integration for In-Season Program Design
Shift from Block to Vertical Integration for In-Season Program Design

Ever find that stress on one adaptation will have too many drawbacks on all the other adaptations you want your athletes to maintain?

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.

5 Basic Training Principles 
5 Basic Training Principles 

Learning from Louie Simmons, Ed Coan, Stan Efferding, Stuart McGill, and more, this is my training philosophy to guide my programming.

5/3/1 and Run
5/3/1 and Run

Concurrent training, commonly known as hybrid training, can be a frustratingly fine line to walk. Here’s the recipe.

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.

Modified German Volume Training to Build Strength
Modified German Volume Training to Build Strength

You are still completing the same amount of reps as you would with a 5×10 program, but the overall tonnage is increased.

How to Determine the Right Training Split in 5 Steps
How to Determine the Right Training Split in 5 Steps

Most people try to cram a square peg into a round hole when choosing their training plan. Why not create a training split that compliments your lifestyle?

Movement Tiers for Squat and Deadlift Weakness
Movement Tiers for Squat and Deadlift Weakness

Use these movement tiers to help athletes and coaches program the correct movements for specific weaknesses in squats or deadlifts. 

8-Week Strength Training Program for the MMA Athlete
8-Week Strength Training Program for the MMA Athlete

Take two athletes with roughly the same skill set, the stronger athlete will win every time. Get stronger with this program.

Conjugate Method for Tactical Strength and Conditioning
Conjugate Method for Tactical Strength and Conditioning

The conjugate method runs like a well-oiled machine for the tactile athlete who needs to fulfill a wide-range of on-the-job tasks.

Utilizing Prilepin’s Chart
Utilizing Prilepin’s Chart

Coaches, use Prilepin’s Chart to gain a new perspective while training your beginning athletes. Here’s how I’ve found the chart to be useful.

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!

What Kind of Lifter Are You?
What Kind of Lifter Are You?

Beware: Lots of programs out there are faulty. If it’s not addressing technical skill or CNS adaptation, it’s garbage. Here’s a DIY to try based on the type of lifter you are.

Speed Work for Strength Gains
Speed Work for Strength Gains

There are more components to a lifting schedule than heavy training. How about training for speed?

Improve Endurance and Strength Simultaneously
Improve Endurance and Strength Simultaneously

New research on concurrent training gives us more insight into how to set up our programming considering nutrition, blood flow restriction, and VO2 max.

2 Exercises to Get Your Stalled Deadlift Moving Again
2 Exercises to Get Your Stalled Deadlift Moving Again

If your deadlift sucks at lockout, mid-position, or from the floor, you’ll want to add the stiff-legged deadlift and Romanian deadlift into your training program. Here’s how to do them correctly, with a sample training template to get started.

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.

Applications of ConjugateU for High School O-Linemen
Applications of ConjugateU for High School O-Linemen

My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here’s how I filled in the gaps.

Tier System for the Physical Preparation of the Swimmer
Tier System for the Physical Preparation of the Swimmer

How different can programming be for swimmers? Let’s take a deeper dive into how the Tier System fits perfectly into portions of the swim event and the number of days we train (no pun intended).

5 Ways to Improve Your Programming
5 Ways to Improve Your Programming

Program these five key areas to improve your clients’ results and keep them injury-free while staying motivated to train.

The Development of the Russian Conjugate Sequence System
The Development of the Russian Conjugate Sequence System

The conjugate approach accomplishes simultaneously training all necessary motor abilities with a constant renewal and reestablishing process.

Aging and Keeping Pace
Aging and Keeping Pace

Why is another article in the realm of injury prevention and performance improvement while aging relevant? For two reasons: the audience is growing, and every author has a different writing style. If you remember at least one of my points, remember, “Get the drugs!”

3 Conditioning Methods to Use With Conjugate
3 Conditioning Methods to Use With Conjugate

While there is a long list of methods that go far beyond what’s mentioned in this article, these three methods develop the aerobic system—which for many, is an area of weakness and thus low-hanging fruit.

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.

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