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

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 side plank is one of the toughest exercises to do correctly. Use these cues and tips to get the most out of your side plank positions.

Somewhere between a child eloping, having a meltdown, or worse, associating everything miserable toward training, circle back to play with these exercises.

“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.

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.

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

I like to program from a metabolic, strength, or power focus. The three-day-a-week program allows more stimulation for each major area.

Take a look at your training programming in a more productive way, the importance of education, and why you should really give a shit.

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.

If you like learning about lifting or need some guidance on where to begin when creating your own programs this is the episode for you.

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).

The last time I checked, there are places that squat, don’t squat, wicket run, don’t wicket run, Olympic lift, Conjugate, Triphasic, unilateral, bilateral, and whatever else…BUT ALL OF THEIR ATHLETES SEEM TO DEVELOP.

Speed is king, right? Then you’d better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!

Following a program along blindly without knowing much as to why you’re doing it will take you nowhere. No matter who it comes from. It’s time you think for yourself.

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.

If you’ve dreamed of training the same way Dave Tate’s athletes do, today’s your lucky day… well, not exactly. Maybe you can’t train like them, but you can sure warm up like them!

“I’m not the strongest guy in the world, but I might have a run as one of the stronger chiropractors.” elitefts coach and columnist Dr. Jordan Shallow wants to make his mark in chiropractic, education, training, and fitness — and he might be doing just that through his travels and writings.

I decided to poll lifters at a meet to get their opinion. Their answers may surprise you.

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.

Even though I didn’t make all of the goals I set for this year, I did have some good results. And if results are the measure of a year, then it was a good year.

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.

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.

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

You don’t need to hire the Stephen Hawking of all trainers, but you’ll still want a knowledgeable, safe, efficient, and successful trainer.

“How do I make my own muscle-building diet?” is a complex question, and this article will take you through a complete step-by-step process. By the end, you’ll have a muscle-building nutrition program ready to go.

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.

“…I’m using powerlifting lifts in a bodybuilding style…” Dan Green shares the secrets to building muscle as a powerlifter and as a bodybuilder.

If you’re a heavier trainee, chin-ups are difficult… but not impossible. Case in point: I’m nearly 50 years old and weigh 245 pounds, but I do chin-ups for volume rather than output. Here lies the secret to my chin-up success.

You write programs for your athletes, but have you programmed anything for your business? Think about GPP for your clients and then create a GPP program for your gym.

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.

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.

With this training-while-traveling program, keep in mind I’ve been in 6 cities in 5 different states in the last 5 weekends and on the road for 20 of the last 35 days. My needs and resources in terms of time, help, equipment, recovery, and a host of other factors may vary from yours.

I introduced my daughter to resistance training a couple of years ago. This August, we ramped up the training with two weekly sessions and speed training. This article details some excerpts from the resistance training portion of our program.

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.

Think goblet squats are wimpy exercises? Follow this program for five weeks, and you’ll change your mind. You’ll likely improve your squat mechanics, too.

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

If you train gen pop, how do you get into your clients’ heads? What exercises do you choose? Dave Tate answers these questions based on his experiences from training gen pop.

If your lifts are stagnating, it’s time to think and look outside of the box.

This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well, so listen closely.

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.

Strength training for runners is the chassis that underpins the abilities of speed and endurance to help these withstand practice and compete at a higher level — no meathead approach here! Plus, all you need for this program is a buddy and a band. Easy peasy.

RPE training is great at helping you learn about your body on a daily level and what you can and cannot handle. Plus, you don’t have to worry about percentages, which is a bonus if you’re a powerlifter who isn’t all about doing extra math.

It’s hard to argue that triphasic training produces results. But what happens when you combine triphasic and conjugate training methods? I decided to find out with an experiment and apply it to my squat. The result: I added more than 50 pounds to my squat in 4 months.