Jason Brown shares how he’d create new and improved box programming. The biggest factors are…
Limit the variables that’ll derail your early powerlifting experience as an inexperienced lifter. Here’s conjugate in a nutshell.
These programming options provide a variety of training methods including cluster waves, armour plating, and conjugate.
Block Periodization is not a one-size-fits-all training system. It is not a matter of sets x reps, exact exercises, and personal beliefs.
The Fat Bar Theory can lead to remarkable improvements in your bench press performance.
Embrace the wisdom of ‘Everyday Better’ and tailor your programming based on proven systems and personal goals.
Learn how Full Body Training (FBT) can optimize your workout time, enhance mobility, and improve body composition.
As a retired powerlifter (aka washed-up meathead) I still want my workouts productive and worthwhile. Try this out!
Think of grip strength like any other type of strength. To make it stronger, you have to train it heavier.
Did shuffling with a ruck for 30-40 miles a week wreak havoc? Absolutely. Learn now to build your ruck SMARTER and STRONGER.
Most people train like the athletes and Olympians they admire, but that’s poor practice. Train for YOU, and watch your progress skyrocket.
My goal was to safely train for the maximum strength a kettlebell could offer. Here’s how I improved grip, cardiovascular fitness, and GPP pain-free.
Let’s boil down program design for the tactical athlete into five main categories: peak sustainability, stress management, [click for more].
Maintain strength and fullness with this program as you deplete your dietary stores to reach low levels of bodyfat.
The three-day-a-week full body program is the most productive in team sports preparation. Here’s what we’re doing for 2023!
Although this may look super confusing initially, I promise that if you can do some simple math, you can make the APRE system work.
If you have an equal love for bodybuilding and powerlifting with a goal to become bigger and stronger, this program is for YOU.
We adopted the timed squat method from Louie Simmons. Let’s just say we had the most regional qualifiers in school history.
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?
As an athlete, a powerlifter, or weekend warrior, strongman training can be extremely beneficial. Here’s how to program it in.
We’ve pushed our kids into an ultra-competitive environment where student-athletes no longer have a true off-season. Here’s what I propose.
Are you over 35, a busy professional, love to train, and hate to feel like shit? Perfect! This training template is for you!
Here’s the simple plan with a four-day-a-week training split of upper and lower body. Each session has four exercises that’ll take an hour to complete.
The U.S. soldier is an athlete that requires strong muscles, bones, and connective tissue to prevent injury.
Here are my ideas for a rotating weekly plan that I’ve been trialing this month with my exact exercises and training loads. I’m sore!
This program is a combination and rewrite of a five-day cycle I followed for ten weeks (two-and-a-half blocks) after a tear in my erector and some serious knee pain.
A simple and practical solution for those on tight schedules. With this setup, add hundreds of pounds to your total.
Use the omni-contraction method and the different contractions (concentric, eccentric, and isometric) to improve your powerlifting total. Â
In 4 weeks, relieve tired muscles, add muscle or lose fat, and reenergize your CNS for the next cycle with this hypertrophy block.
How can we create the damage and nastiness required for a productive leg workout while sparing our backs?
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?
Use these movement tiers to help athletes and coaches program the correct movements for specific weaknesses in squats or deadlifts.Â
Use this 8-week reset program to give yourself an “active break” while reaping the physical and mental benefits of regular training.
The skills for specific sports will rise with the raising of the athlete’s absolute strength. Don’t be afraid to make combat athletes strong.
Here’s how to use a three-times-a-week conjugate split for your clients. You may just find this split more goal-conducive than a typical split.
It’s a simple model that uses stabilization, strength, and sport transfer to build the core of your athletes.
Conjugate doesn’t have to be complicated. Here’s what it is in the most simplest terms, along with a program to get you started anywhere.
The results will come pretty fast too, so you don’t need to do it for several months before you notice fat loss and muscle gain.
Get stronger, bigger, and quicker following this 12-week conjugate program for raw powerlifters.
Here’s a Major League Rugby (MLR) perspective on how to set up programming after the last game of the season.
Use these templates to cover all bases (strength development and conditioning) in one seamless program!
Meet Coach Brian Bott to learn how he uses the conjugate method for his collegiate football players. Need to see the results? They’re here!
If you’re still in the “bodybuilding will hinder flexibility” camp, it’s time for you to update your training IQ.
To progress a 6-week full-body training program, let’s consider sets, reps, weight, and tempo.
You followed part 1 and part 2 and had great results. Here’s ten more weeks to keep pushing beyond your limitations.
If you’re feeling crusty as a powerlifter, it’s time to dial the heavy weight DOWN and turn the reps and blood flow UP with this 8-week bodybuilding program.
This article presents a few of my favorite programming variations to achieve the desired outcome this off-season.
We will beat puniness and weakness once and for all as we combine bodybuilding and powerlifting to form the ULTIMATE unity.
Don’t you want a big arm hanging out your car window as you drive around this summer?
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
The muscles and connective tissues that are loaded make for a trifecta of hypertrophy, strength, and conditioning. Time under tension is a beautiful thing. Try this today!
To reach peak performance, you must build a solid foundation dedicating time to GPP. Here’s how to widen the base with GPP, when to use it, and how to implement it. Download the GPP Giant Circuit to get started.
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.
Program these five key areas to improve your clients’ results and keep them injury-free while staying motivated to train.
Skimping out on accessory work because you don’t have enough time? Get a nasty pump with giant sets and kiss your time constraints goodbye.
This is the first-week break-in program that I will put in place. I will also keep some players on this three-day-a-week programming based on needs-based discussions with the playing group upon their return and what other work-ons they have from a physical and skills perspective.
Add these six weeks to the DSM 12-week template, and you have yourself an awesome 18 weeks of training!
Why do strength coaches persist in using the traditional bar now that there are many excellent alternative bars available?
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.