Tampa Bay beat Dallas 2-0 in Game 6 of the Stanley Cup last night—a victorious end to a tumultuous storm of a season.

Many mistakes were made over the first one and a half years of this program. I tested and made tweaks using Julia and me as guinea pigs so that my clients (and now you) can benefit from combining conjugate with triphasic.

If you watch games, particularly college football games in the 80s, everyone looked strong. I know they had big pads and all, but so many players just looked the part. They definitely kept strength leakage to a minimum. How?

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.

Right now, CrossFit faces challenges that no playbook illustrates. Here’s how I’m making sense of it all.

As the lockdown has lifted, at least in Ohio, I’m slowly transitioning back into the gym. Interestingly, a lot of what I did during lockdown remains.

What exercises allow you to produce as much output as possible? What exercises and will allow you to target the muscles you want to hit and push things to failure while minimizing the risk of injury?

Here’s the program you can try out and do in the coming days and weeks to help you become a better conditioned and robust athlete.

Maintaining as much muscle mass as you can should be right up there on your priority list. Here’s what this means for your training as you train with little to no equipment.

When you don’t have access to high external loads (i.e., a barbell and weights), then training for maximal strength is pretty much impossible. So we should forget about that as a direct outcome of our training for the time being.

This a long timeframe to let yourself get down and to slide backward in habits and work ethic. So we need a focus, and it needs to be a change of focus. We need goals in short.

What I’m presenting is what’s worked for my athletes. This 12-week program is based on principles involving anatomy, biomechanics, physiology, psychology, and neurology along with 10 years of experience coaching.

Here’s the standard week-long plan with a seven-day turnaround between games, optimizing a balance between recovery both physiologically and psychologically.

In its simplest form, online coaching can be provided via email and text. It is not done in group form but is personalized and unique based on the client—just as if he or she were in your gym.

The great thing about this system is that it’s flexible. Here are four different methods you can choose from this in-season so your athletes feel good and get stronger.

You’ll need to adjust accordingly if you want to make the most of your training (and menstrual) cycle.

In this phase, we’ll be introducing the back squat, hinging motion, and more plyometric work.

Interested in creating your own strongman conjugate program? I consulted with the experts and wrote a guide to give you all the information you need to set yourself up for strength gains in your lifts — where it matters.

I wanted to write an article that impacts all of the sport teams I work with but can be used across really any team setting. This is going to be a general guideline I use for my entire program.

Peaking technically is reeling in your training from general to specific as a meet approaches while changing and removing variations and setting yourself up to be at your best technically. This is important when transitioning to a conjugate approach.

In this phase, we will focus on developing more stability. We’ll also introduce movement patterns that the athlete will need down the road.

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.

Here are some simple mistakes to avoid that will allow you to put yourself in the best position to train pain-free for life, perform like a stud, and look good naked.

You really don’t appreciate something until it’s gone. But man, when you’re able to bench again… there’s nothing like it.

OK, maybe I shouldn’t have gone so hardcore with jiu-jitsu, but you know what? I made the best of my injury and learned from it.

As with training any new client, there is a trial and error process to see what is effective and what isn’t. In this case, the training system I have put in place for my swimmers has supported them in breaking multiple national records in various events.

Stepping away from collegiate strength and conditioning, I’ve had time to reflect. In this article, I’ll delve into programming — the good and the ugly. Program-wise, exactly what are your goals?

Most college programs that I’ve seen basically run three sets on all accessories. I didn’t want to be most college programs. I had to find a way to do a ton of work and build work capacity but also not run the kids into the ground. That’s where waving volume came into play.

Programming through injury doesn’t need to be nearly as complicated as we make it. It’s not really all that different than programming a regular training block for a movement with a few differences.

Habits can be a double-edged sword that work against you, particularly in training. Attending elitefts’ LTT3 Seminar catalyzed the habits I needed to break to push past my training plateaus.

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.

If you’re interested in doing some strongman movements but are hesitant because you’re in the middle of a program, don’t be! Brian Alsruhe will show you how to implement those movements into your current program.

This five-week program provides a balanced approach to adding triceps size. Get ready to stretch those sleeves.

Believe it or not, it is possible to train multiple qualities at the same time. Athletes all over the world are training that way and making huge strides.

If you’re not sure where to start training a 12-year-old who’s a complete novice in the weight room, this program might just be the place.

The harder you work and push yourself in your off-season, the better and more productive your competitive season will be.

Many lifters with anxiety and/or depression find that during or following max effort, their mental health symptoms worsen, and/or their sleep quality and recovery suffer dramatically. These three modifications to max effort work may prevent or lessen some of these issues.

Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses.

I’m going to share a program with you that someone asked for my advice and input on. I know very little about this lifter. I got a little bit of information from them through Instagram, but other than that, what I’m writing are my initial thoughts and an improved program based on this information.

Using powerbuilding blocks intermittently can help the weak get stronger and the small get bigger without fully compromising or favoring the other. That’s exactly what this program aims to achieve.

This little old man’s secret to recovery lies in one word: bands.

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.

Brian Alsruhe’s background in strongman, martial arts, MMA, and counter-terrorism led to his training system being “messed up” and unique from everyone else’s. Despite that, he’s found great success with his programming and will be breaking it down in this video.

There’s a fine line between doing enough work and too much work. Don’t fall into this trap. Be realistic with yourself (and your clients, if you’re a coach) and train for long-term success, not for short-term burnout.

I never cease to be amazed at how messed up new collegiate athletes are when they start lifting in the weight room. Year in and year out, this keeps happening without any sign of improvement. Why does this keep happening?

The conjugate method isn’t simple for everyone, which is why Dave decided to write down an explanation on the Table Talk table.

Want to smoke your old PRs? Try applying daily undulating periodization, or DUP, to your programming. Rather than changing sets, reps, and intensity every 6 to 12 weeks, DUP changes those variables on a daily basis.

Strongman, like any strength sport, can be programmed intelligently, allowing an athlete to reach their zenith for that time in their life. No training style has allowed me to do that quite like the conjugate method.

I always had an interest in running. I enjoyed it. It always seemed to help me mentally, and honestly, I feel it’s in all of our blood, and we are predisposed to endurance. But I had pain in my right angle and big toe, so I told myself I’d never be able to run. Until now.

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.

It is this article’s intention to impart an easily identifiable progression in accordance with Prilepin’s stipulations and practical examples of it, all of which I’ve used at the Division I level.

Believe it or not, the Air Bike can provide more benefits than just smoking your clients.

Not sure how to apply the conjugate method for training general population clients? Don’t worry about it; I’ll break it down for you right here. It’s easier than you think.

My hope for any of you lifters, young or old, novice or elite, would be that you can take a more educated approach to your next training program, and managing your training schedule and economies is a great place to start.

I love and hate programming. When I’m doing research and reading stuff, my brain goes a million miles per hour. Of course, everything I read seems like the greatest idea ever, so I have to dial it down, but I’ve gotten better at it over the years, and it shows.

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.

When I refer back to what worked best for me in college, I always seem to glean some “new” information by reviewing old material. This time around, I decided to use less variance in my programming by repeating the same special exercises 3 weeks at a time.

The goal with this series is to get to you to think about how you can manipulate the max effort, dynamic effort, and repeated efforts to fir your needs and to understand that conjugate is a fluid system that requires experimenting.

In conjugate, accessory work plays a huge role, even if it isn’t one that gets the attention. Accessory work is going to help fill your gaps and prevent you from developing new ones.