In the first article of this series we covered the basic principles of programming and periodization. Now let’s discuss strategies to manipulate volume and intensity, and start examining the training units used to structure training.
We can’t simply throw random exercises and set and rep schemes on a piece of paper haphazardly and then hope for the best. In this series I will teach you how to write programs, including a coach’s assignment for each article.
I’m going to outline a 12-week program for an event that is max reps — a weight that is currently out of your reach.
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.
Before there were a bunch of fancy training programs, and after Milo carried the growing cow a bit further each day, there was traditional periodization. Let’s review.
In a question-and-answer session, Dave Tate and Mark Watts talk training with a group of strength and conditioning students.
Knowing how to implement proper periodization will set you free from being slave to rigid programs and pre-written training plans.
This 52-week approach begins immediately after a meet and constructs a long-term plan for tying together all parts of a training program.
You can follow someone else’s program and just lift, or you can develop your own training philosophy by figuring shit out for yourself.
This program combines undulatory loading with a conjugate approach for an open-fisted slap of strength-building goodness.
Updated with Dave Tate's FULL presentation (video) on supplemental strength from the LTT8.
Mark Watts explains how deviating from a traditional linear periodization approach in young athletes may yield greater performance.
Hint… It is not the caffeine.
Looking at CrossFit competitions, there is only one constant and that is that there are no constants
The body has the amazing ability to adapt to any stimulus. This can be a bad thing when it comes to training.
Within strength and conditioning, some studies indicate that strength training and endurance training are like oil and water.
It appears that more coaches are concerned with the results that they get from doing particular exercises in the weight room and with particular pieces of equipment.
Elitefts.com™ Sports Performance Podcast Audio Interview with Dan John
Planning your training and restoring a car…they’re not so different.
Why is it that we have the greatest athletic talent pool in the world, but we don’t turn out world record holders like we should be able to do?
If something sounds too ridiculous to actually work, it probably is. Stick with the tried and true methods.
I like to think that, as a profession, we’re much better than we were.
This is a must read for any trainer, coach or athlete interested in the programming of training.
Have pride in your workouts, only you can get it done!
Parallel systems train multiple skills simultaneously, and they progress mainly by manipulating volume, intensity, and technique as a way of teaching the body what to expect from a competition.
No matter the athletic background, the list of injuries and impairments encountered is practically endless.
The backbone to any successful throwing program is emphasizing technical development and training the body to perform the movements necessary to generate the farthest possible throw.
Another problem with the Western method of periodization is that many abilities aren’t maintained.
The other day in the gym, the topic of ab training for strength came up. I figured there was nobody better to ask than 1100 pound squatter Matt Wenning.
“Training is an exact science.” —Mike Mentzer
As opposed to the first part of this series, which could benefit anyone who trains seriously, this part is more targeted to an elite audience. Peaking isn’t of much interest to someone who doesn’t compete. Although deloading can be beneficial for any athlete, peaking goes way beyond deloading, and its temporary nature makes it irrelevant for non-competing athletes.
Complete recovery after a hard day of training may last more than 48 hours, and training every other day isn’t really an option for elite performance (there are exceptions to this rule).
This series is an introduction to periodization. Too often, I’ve come across people who don’t understand the foundations of training so I decided to fix this situation. Obviously, I’ll need to keep many details out for the sake of simplicity.
For more examples regarding loading protocols, I highly recommend reading Christian Thibaudeau’s, Black Book of Training Secrets–Enhanced Edition. Most of these graphs are taken from there. Another interesting book to consider is Joe Kenn’s, Coach’s Strength Training Playbook, which is another awesome read.
Concurrent training in the iron game was made popular by the Westside Barbell Club and Louie Simmons, who erroneously called it “conjugate.”
Lifting weights is easy, but preventing injuries when lifting weights is not always as simple. Because of this, it is not uncommon to find many injuries in weight training. To help prevent injuries and make your workouts more productive, here are seven key factors that you should take into account when weight training.
One of the main distinguishing features of the Soviet system of training athletes is their distinction between general and specialized exercises.
One week ago I was offered and accepted an incredible opportunity to co-author a book outlining the physical preparation training of 6-time UFC Champion Randy Couture.
As a strength coach, a good athlete—let’s call him Johnny—lands in your lap. Do you wonder what brilliant programs you can create to make Johnny bigger, stronger, and faster?
I think you may find it interesting because I compare what we train with to NSCA methods and explain to the reader why so many NSCA studies are not completely accurate for use when designing a strength program.
