The Six-Day Triphasic Microcycle
The Six-Day Triphasic Microcycle
We ran the first variation of this setup in preparation for our last powerlifting meet and it resulted in around 1,400 pounds of total PRs spread amongst nine different lifters.
Circuit Training for Metabolic Gains
Circuit Training for Metabolic Gains
The idea may seem simple and basic in theory, but these circuits are brutally effective at elevating heart rate for extended periods of time.
Bodyweight Training for Athletes
Bodyweight Training for Athletes
This is a vital component that builds stability, mobility, strength, muscle, body control, and even power. Don't neglect it!
What Do I Have to Work With?
What Do I Have to Work With?
This is the first question you should ask yourself when training a team. To get this point across, I've attached my entire fall football training program.
Contest Prep Aftermath: Reverse Diet and Training Gone Right
Contest Prep Aftermath: Reverse Diet and Training Gone Right
For reverse dieting and training there are several components that play the biggest role in an athlete’s success.
Improved Back Recruitment for a Bigger V-Taper
Improved Back Recruitment for a Bigger V-Taper
My program design was technically sound and my lifting technique was good, but my back still wasn't improving. This is when I turned to the study of anatomy and biomechanics.
Training for Police Officers: The Necessities Every Cop Needs in their Program
Training for Police Officers: The Necessities Every Cop Needs in their P...
For most people who step into a gym, your training isn't a matter of life and death. For police officers, it is.
WATCH: Simple and Effective Training for the Recreational Athlete
WATCH: Simple and Effective Training for the Recreational Athlete
This presentation is directed towards the recreational athlete with the goal being to provide simple and effective tools to improve performance, reduce injury, and improve general levels of fitness.
The Yearly Training Plan of the Strength Athlete — Adapting Evaluations into Training Practice
The Yearly Training Plan of the Strength Athlete — Adapting Evaluations ...
Evaluating your training protocol is only the first step. The real differences are made by enacting them into the practicals of training.
Manipulating Acute Variables in Training— A Guide to Building Lean Muscle Mass Using Variation
Manipulating Acute Variables in Training— A Guide to Building Lean Muscl...
If you're training under a Conjugate System, variation is your key to success. Let's talk about the two acute variables that you should use to your advantage: exercise variation and equipment selection.
Deadlift Training for the Strongman
Deadlift Training for the Strongman
For strongmen, the deadlift is many times just a a tool, not a factor itself. Your routine should reflect this.
How to Get Stronger in a Crowded Gym (With 8-Week Program)
How to Get Stronger in a Crowded Gym (With 8-Week Program)
You don't need a unique piece of equipment for each muscle group or a 25-item list of accessory exercises. This program uses nothing but gym essentials to get you stronger without ever having to leave the squat rack.
The Yearly Training Plan of the Strength Athlete — When the Barbell Is Taken for Granted
The Yearly Training Plan of the Strength Athlete — When the Barbell Is T...
I was warned of not taking it for granted and it burned me at the one competition I had my sights on for months.
Chalk Dust and Trail Runs: Cardio for Powerlifters
Chalk Dust and Trail Runs: Cardio for Powerlifters
How do we glean all the benefits of cardio without compromising our strength and size? It really comes down to two things.
3 Programming Considerations for In-Season Football Training: Scheduling, Volume, and Intensity
3 Programming Considerations for In-Season Football Training: Scheduling...
When should the athletes lift? Where is the total training volume based from? How is intensity individualized within a team setting?
What to Do As A Novice Strongman — Writing Your Own Program
What to Do As A Novice Strongman — Writing Your Own Program
You need a lot in a strongman program: basic barbell lifts, accessory work, practice with the events, conditioning, flexibility, mobility, and recovery work. Use these ideas to build your own training program.
The Yearly Training Plan of the Strength Athlete — In-Season Management and Outlook
The Yearly Training Plan of the Strength Athlete — In-Season Management ...
There are three very important priorities for a strength athlete to keep in focus during a competitive year.
Three Training Methods to Strengthen Your Weak Points
Three Training Methods to Strengthen Your Weak Points
As simple and extremely important as this principle is, I continue to see so many lifters overlook or misunderstand it year after year.
elitefts Classic: How to Set Up A Program — A New Look at Weak Points
elitefts Classic: How to Set Up A Program — A New Look at Weak Points
I don’t know how many questions we’ve gotten about how to train certain weak points. Of course, almost every question is in regard to a weak muscle group or a certain portion of a lift.
Building the Raw Squat
Building the Raw Squat
While the squat is still the most technical lift we see in powerlifting, the gear whores and raw zealots have much more in common than we think.
In-Season Training for Football — Don't Lose Off-Season Gains
In-Season Training for Football — Don't Lose Off-Season Gains
Your off-season was a huge success. Your athletes gained strength, size, and speed. Here's the challenge: maintain.
An Introduction to the Yearly Training Plan of the Strength Athlete
An Introduction to the Yearly Training Plan of the Strength Athlete
In this first article of the series we look at the underlying purpose of a strength athlete's training and the importance of the mesocycle.
How To Build A Bench Press with Trashy Triceps
How To Build A Bench Press with Trashy Triceps
If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.
8 Rules for The Hard Gainer
8 Rules for The Hard Gainer
You’re sick of spinning your wheels. Trust me, I get it. I’ve been there. Here's how to stop being timid and weak.
Comeback Programming — Returning to the Gym After An Extended Break
Comeback Programming — Returning to the Gym After An Extended Break
You've been away from the gym, but now you're back. With some intelligent programming you can resume training in such a way that you’ll be blowing through your old numbers without ever getting stuck.
Training Through Injury: How To Overcome Disc and Lumbar Issues
Training Through Injury: How To Overcome Disc and Lumbar Issues
A disc injury is not a death sentence. You now need to develop into a smarter lifter who is not only focused on PR’s but also on long term health.
Inside the Mind of Stuart McRobert — Training Advice You're Not Following
Inside the Mind of Stuart McRobert — Training Advice You're Not Fol...
Get bigger and stronger with these four cornerstones of McRobert's training method.
Understanding the Strategy of Periodization
Understanding the Strategy of Periodization
Knowing how to implement proper periodization will set you free from being slave to rigid programs and pre-written training plans.
Post-Meet Training — What to Do the First 9 Weeks After Competition
Post-Meet Training — What to Do the First 9 Weeks After Competition
This 9-week program is designed to allow recovery, build muscle, improve conditioning, and prepare you mentally and physically for another heavy training cycle.
Jeff Magruder: Powerlifter and Bench Press Champion
Jeff Magruder: Powerlifter and Bench Press Champion
A multi-world record holder in the bench press, a successful gym owner, and a successful all-around lifter, Magruder has certainly made his mark.
How to Fix Your Bench Press: Programming Issues and Assistance Work
How to Fix Your Bench Press: Programming Issues and Assistance Work
Knowing now how to set up and execute the lift, there is one final process to perfect your bench press.
REGISTER NOW: April 30th Training Camp with JL Holdsworth, Swede Burns, and Casey Williams
REGISTER NOW: April 30th Training Camp with JL Holdsworth, Swede Burns, ...
You will have the opportunity to learn about any topic in strength training you choose, from execution of the main lifts all the way down to minute details of accessory work.
Effective or Ineffective: When To Keep or Drop Your Training Program
Effective or Ineffective: When To Keep or Drop Your Training Program
Your body must undergo multiple stages of adaptation before you decide whether or not your training program is working for you. Patience, my friend. Patience.
How Do We Get to the Steak, Not the Sizzle?
How Do We Get to the Steak, Not the Sizzle?
There's nothing wrong with trying the newest, flashy technique, but if you don't know how it will help your team, stick to the basics.
THREE DAYS LEFT — Win 12 Weeks of Free Online Training from Team Elitefts
THREE DAYS LEFT — Win 12 Weeks of Free Online Training from Team Elitefts
Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.
The Vertical Jump: It's More Than Just Inches
The Vertical Jump: It's More Than Just Inches
The most valuable information you will find from testing your athletes is not a measurement of height.
What Is Your Programming Signature?
What Is Your Programming Signature?
The style of your coaching and the content of your program say a lot about you as a coach. If someone questions your approach, do you have an answer?
The Problem With Your Cookie-Cutter Program
The Problem With Your Cookie-Cutter Program
If you follow the guidelines of your program without understanding the reasons for the methods, you're missing two things that will make or break your progress: individuality and specificity.
Big Is a Byproduct of Strong
Big Is a Byproduct of Strong
A proper weight room strategy provides adequate attention to the development of strength and size — two qualities necessary for your team's improvement.
Training Women: Deadlift Considerations
Training Women: Deadlift Considerations
Before making the assumption that all women have wide hips and should therefore squat wide and deadlift sumo, consider these other factors that will inform good technique.
Dynamic Effort Day for Athletes
Dynamic Effort Day for Athletes
Your athletes are not powerlifters. Programming them as if they are will not lead to stronger, faster competitive performance.
Brandon Smitley's 9-Week Conjugate Training Program
Brandon Smitley's 9-Week Conjugate Training Program
This program is built on the foundation of tried-and-true conjugate training methods and includes personal adjustments from a world-record philosophy.
Group Training: Use Your Constraints for Program Construction
Group Training: Use Your Constraints for Program Construction
The first thing that you need to do is decide on what your limiting factors are: time, equipment, physical abilities, skill, and audience.
On-Court Results with APRE Cluster Method
On-Court Results with APRE Cluster Method
We've utilized Mann's method with great results as written and with a few tweaks — breaking up the fourth set is just what our basketball players needed to bust through their strength plateau.
Implementing 5/3/1 Principles in a Conjugated Program
Implementing 5/3/1 Principles in a Conjugated Program
These options can help you combine the best parts of Wendler's program with your regular routine of max effort and dynamic effort training.
Training Beginners: A Different Approach
Training Beginners: A Different Approach
When new athletes come into your program you don't know their abilities, training history, or technical proficiency. This is a crucial part of your program: preparing your athletes for their sport.
'It Looked Good in Theory'
'It Looked Good in Theory'
Trends dominate the personal training industry. Rely on self-education to determine the difference between what sounds good and what IS good.
Maximum Effort Training for the Front Seven
Maximum Effort Training for the Front Seven
Using this three-step approach, strengthen, motivate and challenge a team to excel in the sport of football.
WATCH: Annual Programming for Powerlifting— Daily Layout of Squat and Deadlift Max Effort Day
WATCH: Annual Programming for Powerlifting— Daily Layout of Squat and De...
Your yearly setup is complete. Now let's look at individual days and how to program main, supplemental, and accessory exercises.
Build a Bigger Bench: The Female Edition
Build a Bigger Bench: The Female Edition
The bench press is typically the weakest lift for women. It's no mystery why—they require a targeted approach.
WATCH: Annual Programming for Powerlifting — Off-Season Between Meets Weeks 28-40
WATCH: Annual Programming for Powerlifting — Off-Season Between Meets We...
With your qualifying meet out of the way, you now have an opportunity to return to building mode before starting a peaking cycle for your next meet.
WATCH: Casey Williams' Bench Methods and 12-Week Raw Program
WATCH: Casey Williams' Bench Methods and 12-Week Raw Program
These 6-week max effort and 4-week dynamic effort waves have taken Casey’s raw bench to 540 pounds. Watch as he explains his approach to chasing 600 and how you can use his methods yourself.
WATCH: Annual Program for Powerlifting — Preparing for a Qualifying Meet Weeks 14-27
WATCH: Annual Program for Powerlifting — Preparing for a Qualifying Meet...
With the first two phases behind you, it's time to move into higher gear for the first meet of the year. Are you ready to apply what you learned in weeks 1-13?
Strength Progressions for Beginner and Intermediate Lifters
Strength Progressions for Beginner and Intermediate Lifters
The path of continual progress includes some these important programming specialties: don't add techniques you are ready for and don't become stale.
Assessment Methods to Determine Ideal Speed Development Protocols
Assessment Methods to Determine Ideal Speed Development Protocols
These three velocity-based sessions build the trainable aspects of athletic speed development.
WATCH: Annual Programming for Powerlifting — Reintroducing Moderate Barbell Movements in Weeks 6-13
WATCH: Annual Programming for Powerlifting — Reintroducing Moderate Barb...
Following an early GPP phase, the yearly program moves toward variations of competition movements and learning which exercises you'll need later on.
The Art Behind the Strongman Macrocycle
The Art Behind the Strongman Macrocycle
How can you effectively program for a sport with an unimaginable amount of variety? Integrating block periodization with event specific training is one way.
Greasing the Groove by Training the Coach
Greasing the Groove by Training the Coach
The emphasis is always on the athletes, but keep in mind, in order to be a productive leader, you must go through what you're asking others to do.

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