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PROGRAMS
THAT WORK DECEMBER 2014 FOURTH EDITION BOOK 1
OS IV E DOMINATE
PL TH YOUR SPORT
X
E REN G E HOL
E.
WRESTLING, SOFTBALL, FOOTBALL,
ST DRIVE
PUSH
BIG S
RECO
Q
R
U
D
ATS O
BENC
T.
UT O
PULL
H PR
F
E
DE A
T
S
D
H
S
L
ES IN
IF
TO
TS TH
AT
THROWING, CROSSFIT, ICE HOCKEY
PAGE 214
O U !
UL L LOCK
S T HE GYM
F ROS
AT T LE AC
R
POWER SECRETS
REVEALED
GOGGINS’ DEADLIFT | AMIT SAPIR’S SIZE BUILDING
MAROSCHER ON GRIP | LADEWSKI ON THE SQUAT
DIZENZO ON BENCH | SELKOW ON THE PROWLER
PAGE 57
MEADOWS’
MT. DOG MASS
LIFT TO MAKE JOHN MEADOWS SHARES HIS UNIQUE
7 Eight-week Football
Program
ike olden
18 Making Wishes 26 Bioenergetic 31 Making Wishes
Off-season Training
for Ice Hockey 32 Training the Autistic
19 Youth “One Set of cott mberger
Twenty” Program Child
teve lsen efi haralambous arden
27 The Collegiate
Strength Coach 33 Adjusting Training
20 Fast Deadlift PR Strength Program
Program for Age and
Todd Hamer Competing
o ordan
28 Rest Pause Demands
21 Hybrid Power Program
oe iandonato
building Program lwyn osgrove
le ander ortes 34 Four Triceps
Workouts That Will
22 The Monster Grip 29 Advancing in Light Your Arms Up
Non-program Olympic ave Tate
my attles Weightlifting
oug erninger 35 Annual Plan for
23 Chin-up Template Training the High
att adewski 30 Twenty-week Raw School Football
Dog Yoked Program player
24 Olympic Lifting Cycle abriel aspinski
Program randon mitley
ark atts 36 Average Joe
Training for New
25 Post Rehab Training Parents
urphy randon atterson
38 Making Wishes
37 Position-Specific Training Program for 39 Modified Russian
Baseball Peaking Program for
att ein the Squat
aul neid
40 Beginner Strength
Workout
ryan ann
42 Maximal Back
Hypertrophy
avid llen
45 A Triphasic Twist
ennifer etrosino
k
i x
S ve Pr o g r -W es
e e s i o n
P u l c inella
Wa b
T
y
E
S
A
t
M
e
E
ve EFTS
T
LI
elow are the e act sets, reps and weights that I gave
him. He has touch-and-go benched 320 in the gym
but has had some trouble recapturing that glory for a
few months. I made him do all these reps with a pause
as well to get him contest-ready. e overloaded our
assistance work a lot more during the training phase as
well.
ive it a try
Author Bio
S
teve Pulcinella is the owner of Iron Sport Gym located just
outside of Philadelphia PA. Also a former powerlifter, pro
strongman and professional Highland Games athlete.
Block 1 – Week 1
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: Explosiveness/Power:
1 plosive ore laster 1 o umps - 0 - 3 Speed/Agility:
otations - 3 sets of trength 1 10 ard prints 1
reps 1 uat 1 rest until fully
Strength: 1 ork up to ep recovered (likely
1 wiss ar ench ress a 1-2 mins)
(middle handles) 2 ollow with 0 of Strength:
1 ork up to ep a for 1 tanding verhead
2 ollow with 0 of ress 3
for 1 umbbell unges 2 capular epression
1 ide rip hins 3 10 on at ulldows 3 10
(weighted if possible) - 2 able ull-Throughs 1 s 3
3 sets of reps 3 10 2 lose tance eg ress
2 ront ide ear 1 lute Ham aises 3 3 10
umbbell 2 Hanging eg aises 1 able ows 3 12
ateral aises - 3 3 10 2 oman hair itups
sets of 1 reps Finisher: 3 10
1 per direction, E1 Rower Sprints – 5x15 1 upinated urls 3 10
consecutively - secs 2 and ushdowns
light weight 3 2
1 ne- rm umbbell Finisher:
ows 3 sets of 10 reps 1 Incline Treadmill
2 Tricep ope prints 1 secs
ushdowns 3 sets
of 2 reps
Block 1 – Week 3
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: ushdowns 3 2
1 plosive ore laster
otations 3 Explosiveness/Power:
Strength: 1 o umps 3
1 wiss ar ench 1 dd 1 2 inch (1 at) Speed/Agility:
ress (middle to last week if possible 1 10 ard prints 1
handles) 1 1 rest until fully
ork up to 3 ep a
Strength: recovered (likely 1-2
1 uat mins)
2 ollow with 1-2 ingles 1 ork up to 3 ep a
if you feel good 2 ollow with 1-2 Strength:
1 ide rip hins ingles if you 1 tanding verhead
(weighted if possible) feel good 1 ress 3
3 umbbell unges 2 capular epression
2 ront ide ear 3 10 on at ulldown 3 10
umbbell 2 able ull-Throughs 1 s 3
ateral aises - 3 1 3 10 2 lose tance eg ress
1 per direction, 1 lute Ham aises 3 3 10
consecutively 2 Hanging eg aises 1 able ows 3 12
- 3 10 2 oman hair itups
light weight 3 10
1 ne- rm umbbell Finisher: 1 upinated urls 3 10
ows - 3 12 1 ower prints 1 2 and ushdowns
2 Tricep ope secs 3 2
Block 2 – Week 2
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: Explosiveness/Power: Speed/Agility:
1 ed all Throw 1 o umps - 1 1 20 ard prints 3 1
gainst all ( otation) 1 dd 1 2 inch (1 at) 1 rest until fully
3 to last week if possible recovered (likely 1-2
Strength: Strength: mins)
1 ench ress 1 afety uat ( oke ar) Strength:
uat 1 Trap (He ) ar eadli
1 ork up to new ep 1 ork up to new ep 3
a a 2 oblet uats 3 10
2 ollow with of 2 ollow with of 1 tanding wiss ar
for for H 3
1 eutral rip hins 1 umbbell ear eg 2 ace ulls 3 10
(weighted if possible) levated plit uats 1 able ows 3 12
3 3 10 2 pud trap b
2 ront late aises 2 and ull-Throughs ulldowns 3 10
3 10 3 10 1 upinated urls 3 10
1 ne- rm able ows 1 lute Ham aises (add 2 and ushdowns
3 12 weight variation) 3 3 2
2 Tricep ushdowns ( ar 2 lanks 3 Finisher:
ttachment) 3 2 Finisher: 1 Incline Treadmill
1 plosive ettlebell prints 20 secs
wings 3 20
Block 3– Week 1
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: Explosiveness/Power: Speed/Agility:
1 plosive ore 1 o umps - 0 of 1 one rill (T- rill)
Blaster new ma 3 1
otations 3 1 rest until fully
Strength: recovered (likely 1-2
Strength: 1 o uat mins)
1 loor ress 1 1 ork up to Strength:
ork up to ep ma 2 ollow with 0 of 1 ush ress 3
2 ollow with 0 of for 2 ace ulls 3 10
for 1 umbbell tep- ps 1 eadli 3
1 ide rip hins 3 10 1 ider tance eg
(weighted if possible) 2 Hypere tensions ress 3 10
3 3 10 1 able ows (change
2 umbbell houlder 1 H eadli s 3 attachment) 3 12
resses 3 10 2 b heel 2 alov resses w and
1 roc ows (warm ups 3 10 3 10
of 01, then 1 all out set) 1 upinated urls 3 10
1 Finisher: 2 and ushdowns
2 Tricep ushdowns ( at 1 anded ettlebell 3 2
ar ttachment) 3 2 wings 3 20 Finisher:
1 Incline Treadmill
prints 6 10 secs
Block 3– Week 3
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: Explosiveness/Power:
1 plosive ore laster 1 o umps - 3 Speed/Agility:
otations 3 1 dd 1 2 inch (1 at) 1 one rill (T- rill) 1
Strength: to last week if 1 rest until fully
1 loor ress possible recovered (likely 1-2
1 ork up to 3 ep a Strength: mins)
2 ollow with 1-2 ingles 1 o uat Strength:
if you feel good 1 ork up to 3 1 ush ress 3
1 ide rip hins 2 ollow with 1-2 ingles 2 ace ulls 3 10
(weighted if possible) if you feel good 1 eadli 3
3 1 umbbell tep- ps 1 ider tance eg ress
2 umbbell houlder 3 10 3 10
resses 3 10 2 Hypere tensions 1 able ows (change
1 roc ows (warm ups 3 10 attachment) 3 12
of 10, then 1 all out 1 H eadli s 3 2 alov resses w and
set) 1 2 b heel 3 10 3 10
2 Tricep ushdowns ( at Finisher: 1 upinated urls 3 10
ar ttachment) 1 anded ettlebell 2 and ushdowns
3 2 wings 3 20 3 2
Finisher:
1 Incline Treadmill
Block 4– Week 2
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: Explosiveness/Power: Speed/Agility:
1 ed all Throw 1 o umps 1 1 ro gility 1
gainst all ( otation) 1 dd 1 2 inch (1 at) 1 rest until fully
3 to last week if possible recovered (likely 1-2
Strength: Strength: mins)
1 lose rip ench ress 1 uat Strength:
1 ork up to ep a 1 ork up to 1 3
2 ollow with 0 of 2 ollow with 0 of 2 lose tance eg ress
for for 3 10
1 eutral rip hins 1 umbbell unges 1 ush erk 3
(weighted if possible) 3 10 2 anded pider alks
3 2 able ull-Throughs on rack 3
2 pright ows w 3 10 1 capular etraction on
arbell 3 10 1 H eadli s 3 able ow - 3 10
1 eadows ows 3 10 2 Hanging eg aises 2 alov resses w able
2 ope Tricep ulldowns 3 10 3 10
3 2 Finisher: 1 upinated urls 3 10
1 prints on ower 2 and ushdowns
1 secs 3 2
Finisher:
1 Incline Treadmill
prints 6 1 secs
JOE SCHILLERO:
wo ike M nist
by TMEFTS colum
ELI
Tuesday 1. ack uats- sets of , using 0 of your 1 rep ma for all sets
2. aused ront uats- 3 sets of 3, using 6 of your 1 rep ma , 3
second pause
3. ulgarian plit uats- sets of 10 reps per leg
. lute Ham aises- sets of
for
y
by Shelb FTS
E L ITE
TE AM
Decline Smith 3 sets of 10 reps. n each rep, pause on your chest then drive
up to lockout. er those three sets, keep the same weight for a
Bench
fourth set and do eight reps, then drop the weight a bit and do
eight more (a drop-set).
Wide Grip 2 sets of 12 reps, in a touch-and-go style, without locking out.
Bench Press
Shoulders
Seated DB sets of reps. o up to shoulder level and return under control.
I personally like using wrist straps for these. ou can cheat a bit on
Laterals
the reps. o moderately heavy.
Reverse Pec o these as one big drop set. egin with 30 reps, then drop a bit
of weight and do 2 reps, drop a bit more and do 20 reps, drop the
Deck for Rear
weight again for a final 1 reps. Then rest about two minutes and
Delts do one heavy set of reps.
Smith Machine sets of 10 reps with a strong contraction on every rep for one
second at the top.
Front Press
Day Two
Back
Seated Rows sets of reps. mphasi e ge ng a good stretch at the bottom,
and drive the weights up and hold for a strong contraction for
with a
one-second.
Close-Grip
Chest 3 sets of 12 reps keep your elbows T (not tucked into your
sides). These hit the rhomboids hard.
Supported
Rows
Dumbbell 3 sets of 1 reps
Pullovers
Good Mornings 3 sets. aintain strict form. In addition to the lower back, these
hit the hams and glutes as well. ll reps should be slow and con-
trolled reps, pyramiding up in weight 20 reps, 1 reps, 12 reps.
Stretch Hang with a 0-pound plate in a dip belt. trap in to a pull-up bar
and hang as long as you can.
Biceps
Dumbbell Curls sets of reps, slow three-second negatives on every rep, keeping
your palms up the whole time.
EZ-Bar Reverse 2 sets of 20 reps. ring these up to your chin on at least the first
1 reps.
Curls
Day Three
Legs
Squats Three-second descents on every rep. yramid up 1 set of 12
reps, then 10 reps, then reps.
Hack Squats eet high and wide go all the way down and only come about
three- uarters of the way up. o 2 sets of 12 reps, then a drop set
of 12 reps, then reps, then drop a second time and do a final
reps (that’s one big drop set 12, , ).
36 – PROGRAMS THAT WORK 2014 elitefts.com
Seated Leg Curls sets 12 reps, 10 rep, reps, then a drop set at the end where
you use the 12-rep weight but you do reps, then drop two plates
and do 6 reps, then drop another two plates and do 2 partials out
of the bottom position (where your legs are straight).
Standing Calf sets of 20 reps with 60 seconds rest between each.
Raises on Smith
Machine
Seated Leg Curls sets 12 reps, 10 rep, reps, then a drop set at the end where
you use the 12-rep weight but you do reps, then drop two plates
and do 6 reps, then drop another two plates and do 2 partials out
of the bottom position (where your legs are straight).
Author Bio
G y m y J o
Ashle lumnist
by TEFTS co
ELI
Monday protocol (exercise 1 & 2 wave load) (exercise 3 & 4 step load)
• Week 1 – Squat /Major Hamstring 2 x (6/5/4) Single Leg/Second Hamstring 2 x 12
• Week 2 – Squat/Major Hamstring 2 x (5/4/3) Single Leg/Second Hamstring 3 x 8
• Week 3 – Squat/Major Hamstring 2 x (4/3/2) Single Leg/Second Hamstring 4 x 6
Thursday protocol (exercises 1 & 2 clusters) (exercise 3 & 4 reverse pyramid zones)
• Week 1 – Squat /Major Hamstring 4 x 3/3 Single Leg/Second Hamstring 2 x 8-12
• Week 2 – Squat/Major Hamstring 4 x 2/2 Single Leg/Second Hamstring 3 x 5-8
• Week 3 – Squat/Major Hamstring 4 x 3/2/1 Single Leg/Second Hamstring 4 x 2-5
Triple Drop DB Incline Bench Press Week 1 – 4 x 3/3 cluster with 20 seconds rest
(45/30/15 degrees) Week 2 – 4 x 2/2/2 cluster with 20 seconds rest
Week 3 – 4 x 3/2/1 cluster with 20 seconds rest
Week 1 – 3 x 5/5/5 (5 reps at each
angle 10-15 seconds rest only) DB Flat Bench s/s DB One Arm Row (reverse pyramid achieve the
Week 2 – 4 x 4/4/4 reps)
Week 3 – 5 x 3/3/3
Week 1 – 5 x 10
3 Way Shoulder Raise (plate front, Week 2 – 5 x 8
KB lateral, cable bent over) Week 3 – 4 x 6
(plateau load)
Horizontal Chins s/s Hindu Push ups (75/150 reps total) Time
Week 1 – 2 x 15 yourself and see how long it takes, try and cut time each week
Week 2 – 3 x 12
Week 3 – 4 x 10 Unloaded Core option 3 sets x 15-25 reps
TO
o it again.
Fo o o l d
ike G nist
by TMEFTS colum
ELI
Strongman:
I feel that strongman training is the bridge that covers the gap between conventional weight training and the
athlete’s prospective sport. It aids in the prevention of strength leakage (the strength that is lost from the weight
room to the field). It is any type of physical or mental training that challenges the body and or mind to constantly
strain and overcome adversity. trongman trains both imit trength ( owerli ing) and peed trength ( lympic
li s). It is great for muscular, neurological and cardiovascular conditioning. It is non-linear and it forces your
body to adapt and improvise because every rep is different, effecting core strength and stability. It also breaks
the monotony of training and it makes it very competitive.
Train hard, train smart and train to win! Good luck this season!
Coach Golden.
THE BLUEPRINT
Warm-up:
The difference between Competition Carnival and Agility Stations is that two players com-
pete against each other at each station. (Example: 2 L Drills going at the same time) It
should be fun with emphasis on perfect technique and competition.
Weeks 1-4 Lifting
Monday Tuesday Thursday Friday
arm-up (see above) arm-up (see above) arm-up (see above) arm-up (see above)
ar urls 3 12 bs 12 bs 12
bs 12
arm-up (see above) arm-up (see above) arm-up (see above) arm-up (see above)
ar urls 3 12 bs 12 bs 12
bs 12
ar urls 3 12 bs 12 bs 12 hrugs 3 1
bs 12 late arries 20 yd
bs 12
ar urls 3 12 bs 12 bs 12 hrugs 3 1
bs 12 late arries 20 yd
bs 12
arm-up (see above) arm-up (see above) arm-up (see above) arm-up (see above)
ar urls 3 12 bs 12 bs 12 bs 12
bs 12
arm-up (see above) arm-up (see above) arm-up (see above) arm-up (see above)
ar urls 3 12 bs 12 bs 12 bs 12
bs 12
1 id 6 assers 1 id 60 rest
19 ine
13 kill 13 kill ( hoose 6)
1 id
6 60 yd 10 60 yd ool- own ( tretch)
1 kill
09 ine 09 ine
assers
0 id 0 id
09 ine
0 kill 0 kill
0 id
ool- own ( tretch) ool- own ( tretch)
0 kill
1 id assers 1 id 60 rest
19 ine
13 kill 13 kill ( hoose 6)
1 id
10 60 yd 10 60 yd ool- own ( tretch)
1 kill
09 ine 09 ine
6 assers
0 id 0 id
09 ine
0 kill 0 kill
0 id
ool- own ( tretch) 0 yd ( ffort)
0 kill
ool- own ( tretch)
ool- own ( tretch)
7 arm- p arm- p arm- p arm- p
0 id 2 assers 0 id 60 rest
19 ine
0 kill 0 kill ( hoose 6)
1 id
ool- own ( tretch) 0yd ( ffort) ool- own ( tretch)
1 kill
ool- own ( tretch)
assers
09 ine
0 id
0 kill
1 id assers 0 id 60 rest
09 ine
13 kill 0 kill ( hoose 6)
0 id
ool- own ( tretch) 0 yd ( ffort) ool- own ( tretch)
0 kill
ool- own ( tretch)
ool- own ( tretch)
fo ra b
T
y
E
S
A
t
M
e
E T
LI
G o
ve EFTS
g
T
width apart (for some, it may be closer it
oo many li ers allow ust depends on the individual). eeping your
hamstring strength to arms straight, bend down to the oor while
limit their pulls and keeping your legs as straight as possible. The
s uats. If the hamstrings bar path should go right behind your toes.
are your weak link, this off- tretch down as far as you can. s you’re
season routine is the perfect coming back up, keeping chin tucked to your
remedy. It should not be done chest, only come up three- uarters of the way.
during a training cycle for a meet. eep your back rounded. s you get near the
This program is designed to bring top, begin s uee ing your glutes inward as
up your hamstrings, so during the hard as possible all while keeping your chin
process, they will be torn down tucked and your back rounded. Hold for half
uite a bit. of a second at the top, then go back down
slowly. This isn’t a movement that needs to
tart with warming-up by be performed fast. ull should be done
stretching your hamstrings. end with a very slow stretch. Including warm-ups,
over and reach down as far as do -6 sets of 6- reps. The amount of weight
you can. e sure to take the time that can be used is between 2 - 0 of your
to stretch your groin and uads 1 deadli . It doesn’t take a lot of weight to
before starting these e ercises perform this e ercise.
each time.
er , do lute Ham aises ( H )
arm-up with a conventional- for 3- 10-12. nce this becomes too easy,
style deadli . ork up to 6 of you can add in bands or weights for more
your ma for 3 10. resistance.
ack and hamstrings should be
warmed by now. This routine is done for four to si weeks,
before you start a meet training cycle. This
58 – PROGRAMS THAT WORK 2014 elitefts.com
cycle could start as much as twenty or more weeks out a er you’re done.
from a meet, or whatever event you’re training for. e ercise H 10-12
sure to rest a day in between.
Day 3
Day 1 is your normal heavy deadlift
day. gain, you should have at least a day’s rest between
this and the previous session, with these following
1st e ercise work up to 6 of your ma . This could whatever body part you’re working on that day.
definitely vary, so you may want to start as low as ercise H 10-12
- 0 . t the end of the 6 weeks, you should be up to
6 . se common sense and choose the weight that ou’ll have two days rest before you annihilate your
you can do properly. It would benefit you to leave a hamstrings again. n oy.
little in the tank at the end of the si weeks.
2nd e ercise -6set 6- reps or more training tips, programming or coaching,
3rd e ercise H sets 10-12 reps please contact oach oggins at gogginsforce gmail.
com or www.gogginsforce.com.
Day 2
There should be at least one day of rest in between
this session and the previous one. hatever body part
you’re working on that day, this is to be performed
Author Bio
In 2003, Steve Goggins recorded one of
the most impressive squats of all time:
1102 pounds at just over 260 pounds.
He has had several world records and
has won the Heavyweight Champion of
the WPO four times. His best bench is
600 and his best pull is 881. Steve has
competed in just about every federation
and has been involved in the sport since
1979.
fo b y
TEAM
A l w y FTS
ELITE
Author Bio
T H R ryan M
by BM ELITEFT
TEA
a
S
Thursday
plit erk 3 oder- 1.6 m s
ate to
heavy
lose rip 5 3 Heavy ased off
Incline of about
1
ench
Author Bio
Tuesday Tuesday
pper ody - houlders bs pper ody - houlders bs
-10- -6-6 eated umbbell ress 10 rnold resses
10 ateral aises ssw 10 Heavy uarter aterals 3 3 ide rip ull ps ssw 3 hin ps
3 10 eutral rip ull ps 3 10 eutral rip ow ssw 10 ingle- rm ow
10 everse ec ec 3 12 achine ateral aise
10 ope ront aises ssw 1 ope ear elt ulls 3 12 Heavy uarters ssw 10 b oll- uts
3 1 Heavy able bs 3 10-1 able verhead resses
3 10 arbell ront aises with drop set on third set
Wednesday
20 min HIIT Training (circuits treadmill stepmill) Wednesday
20 min HIIT Training (circuits treadmill stepmill)
Thursday
ower ody - lute Hamstring ominant Thursday
3 -10 H , added slow decent and push to top at end ower ody - lute Hamstring ominant
3 12 ea leg achine ick acks 10- -6-6 eadli
20 eg url 10 ide tance able ull-Throughs
3 10 umbbell ridges 3 10 eighted lute ridges
3 10 anded umbbell uats 3 12 eighted ingle eg tep- ps ssw 1 uat
1 Heavy alf aises umps
1 ailure eg urls
Friday
pper ody - ack hest rms Friday
10 able ull own pper ody - ack hest rms
3 12 eadows wings ssw 12 uarter aterals 3 10 lat umbbell ench ress
3 10-12 traight rm at ulldowns ssw 10 ingle- 3 10 ateral aises ssw 10 lose rip ush- ps
rm at ulldowns 3 12 T ar ow
3 10 able lyes ssw 10 ower ush ps 3 10 ea arm ent ver umbbell ow
3 6 ccentric tanding bs ssw 10 op ush- ps 3 10 achine lyes - big stretch
10-12 Hammer urls ssw 10 arrow rip ush- ps 3 6 Tricep ips ssw 10 achine icep urls
3 20 osu eighted bs 10 icep urls ssw 10 ope ushdowns
Saturday
Saturday inute I ardio
inute I ardio
Sunday
Sunday
Week 4
Week 3 Monday
Monday ower ody - uad ominant
ower ody - uad ominant 10 10 eg tensions (really get some blood ow in)
10 Hack uat ssw 10-20 reps drop set a er each 3 10 ea leg ulgarian split s uats
main set 3 10 arrow tance eg ress (last set drop and pulse
Wednesday
20 min HIIT Training (circuits treadmill stepmill)
Thursday
ower ody - lute Hamstring ominant
10 umo eadli
2 20 eighted alking unges
6 10 eated url ssw 10 ingle eg url
10 ide tance arrow tance eep eg ress
12 ingle eg tability all urls
Friday
pper ody - ack hest rms
-10 eated achine hest ress
-10 able ow
-10 Incline umbbell ench ress
-10 able High ulls
Saturday
inute I ardio
Sunday
ME Bench
Week1 3 Board max 3 w 2chains, 82%/1 reg
Week2 Reverse Band Green max triple raw
Week3 Shirt max triple 90%/3, 100%+5lb/3, ?/3
Week4 2 Board max 3 w 2 chains, 85%/1 reg
Week5 Reverse Band Blue max single raw
Week6 Shirt max triple 90%/3, 100%+5lb/3, ?/3
Week7 3 Board Max 1 w 1 chain, 87%/1 reg
Week8 Floor Press w 3 chains max 3 raw
Week9 Shirt Max double 90%/2, 100%+5 lbs/2,?/2
Week10 2 Board max 1 w 1 chain, 90%/1
Week11 Shirt Max Triples
Week12 Floor Press w 3 chains max 1 raw
Asst 1 (remember you can change exercises just keep volume the same)
Asst 2
Asst 3
Tri-Delts 3 x 8
Front/Rears 3 x 8
Laterals 3x8
Tri-Delts 3 x 8
Front/Rears 3 x 8
Cheerleaders 3 x 8
Laterals 3x8
Tri-Delts 3 x 8
Cheerleaders 3 x 8
Front/Rears 3 x 8
Tri-Delts 3 x 8
Laterals/Rears 3x8
Asst 4
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
Rotator Cuff
DE Upper
Asst 1
DB Tricep Ext/6 super-
set w pushdowns/10 x 6
(progress in weight each
set w DB Ext & maintain
Pushdowns)
DB Tricep Ext/6 super-
set w pushdowns/10 x 6
(progress in weight each
set w DB Ext & maintain
Pushdowns)
DB Tricep Ext/6 super-
set w pushdowns/10 x 6
(progress in weight each
set w DB Ext & maintain
Pushdowns)
DB Tricep Ext/8 x 6 with
30 sec rest between sets
DB Tricep Ext/6 x 8 sets
with 30 sec rest
DB Tricep Ext/8 x 6 with
30 sec rest between sets
Asst4
Rotator
work
Rotator
work
Rotator
work
Rotator
work
Rotator
work
Rotator
work
Day 2: Day 4:
Snatch: (you need 6- reps, do not Snatch
think about the weight, think T H I and oubles for warm up
I T) omplete the li ust like a meet, work up to a
GOAL: sets of 1 rep with 0- kg 1
I T T perfect singles with any weight inish with your opener 3
where you ump then pull and do an overhead Clean and Jerk:
s uat a er oubles for warm up
- natch, verhead uat as long as techni ue omplete the li ust like a meet, work up to a
is perfect 1
Clean: (5-7 GOOD reps) inish with your opener 3
1 2-3 sets Squat: 3 sets of 3 ( 0 0- )
0 1 2 -3 sets ABS: 2-3 sets
- ull lean, as long as you have no pain and Back Work: 1 set that you
good techni ue Good Mornings: 1 set that you
Jerk From The Rack:
From Front: singles up to 2. - . (perfect very training session should begin with some
legs, elbows and head position) stretching, foam rolling, and make sure that you are
Squat: -60 kg sets, easy and sweating and warm.
e plosive, T H very training session should begin with some
ABS: 1-2 light sets type of low back work (good mornings with bands) and
Back Work: 1-2 sets that you possibly some light abs work (abs pull downs)
Good Mornings: 1-2 sets that you very training session should finish with some type
of T e ercises. houlders, lower back, abs, knees,
Day 3: hamstrings, stretching, foam rolling, etc...
Snatch: H TI ... T
3 3 TH Have fun, no in uries, no
3 . 3 e haustion, only smiles
0 3 ptional
- Techni ue ork or riday, so hit the full
depth, think T H I and not T TH
Day 4: Snatch: 1
Snatch: Clean and Jerk: 60 63
oubles for warm up th lace at orlds and we learned that it takes
ust like a meet, no misses, make your pener TI to get even two white lights at this level.
and 2nd ttempt
Author Bio
Clint Darden earned his pro card in Strongman in 2003 in the United States and moved to
Cyprus in 2004. He competed in the US as well as throughout Europe, representing both
the US and Cyprus at the international level. He owns Elite Power Nutrition supplements in
Cyprus and is a full-time dad and the director of Autism Assessment Support Practice. He
has struggled with ulcerative colitis for four years and has come a very long way but still
suffers from it daily.
F by TEFTS co
ELI
ntribu
T
he following program was written for the ateway harter High chool ( H ) varsity football team.
This program was designed for the team’s summer phase and lasted nine weeks. ach day consisted
of a si ty-minute weight room session followed immediately by a thirty-minute field session. The team
trained four times a week on onday through Thursday for the duration of this program. The weight
room portion of this program was geared towards the development of general si e and strength. The field
portion was tailored towards shock training and general conditioning. It is important to note that the team spent
much of spring-training focused on speed enhancement techni ue. This summer program was catered to the
development of our athletes’ abilities to generate and transfer force while increasing respiratory function and
work capacity.
This program had three distinct variations. The grey version is an advanced variation that included the program’s
most e perienced athletes. The blue version was prescribed to athletes who had some prior e perience training.
inally, the white program was comprised of student athletes who had virtually ero training e perience.
To keep the information from becoming overwhelming, the specific program laid out will be what was
prescribed for the grey program. This program was designed with the most advanced athletes in mind, and it
was individuali ed for their uni ue needs. The blue and white programs were generali ed for the ability level
of the group not to the individual athlete. The specific program which will be laid out was written for a middle
linebacker with an e perienced training background, relative to his biological age. This athlete has a very high
genetic ceiling with e ceptional si e, speed, and strength. lthough this program was written individually for
this athlete, all of the other grey programs were similar in nature, only consisting of minor variations catered to
the given individual.
Day #3 Day #4
1 . barbell shrug 1 6 Tempo 3/1/1! 1 lt rip hrugs 1 3ea Tempo
3/1/1!
2 lt rip pull ups 1 -10ea Tempo 3/1/1! 2 Tight rip ull up 1 -10ea
Tempo 3/1/1!
3 s 1 6 Tempo 3/1/1! 3 Is 1 6 Tempo
3/1/1!
1 anual lateral e ion 1 6 Tempo 3/1/1! 1 Harness e ion e tension 1 6ea Tempo
3/1/1!
2 . . oblet hrug 1 6 Tempo 3/1/1! 2 . . nt to at 1 10ea Tem-
po 1/1/1!
3 ire ridge hold (bench) 1 10s 3 at to le ion 1 10ea
1 ver-Head ress 1 6 Tempo 3/1/1! 1 2 barbell ver-Head press 1 Tempo
x/x/x (Fast)
2 . ver-Head band ress 1 10ea Tempo 3/1/1! 2 and ull part 1 20
3 late-pinch passes 1 10ea 3 late inch urls 1 10ea
Day #1 Day #2
1 rip 2 barbell shrug 3 6 Tempo 3/1/1! 1 natch grip shrugs 3 6 Tempo 3/1/1!
2 Test grip pull ups 3 -10 Tempo 3/1/1! 2 hin ups 3 -10 Tempo 3/1/1!
3 Ys 3 6 Tempo 3/1/1! 3 Ts 3 6 Tempo 3/1/1!
1 anual tension 3 6 Tempo 3/1/1! 1 anual le ion 3 6 Tempo 3/1/1!
2 nterior hrug 3 6 Tempo 3/1/1! 2 ateral hrug 3 6 Tempo 3/1/1!
3 rms Iso lateral, elf- 3 6 Tempo 3/1/1! 3 rms Iso front, elf- serve 3 6 Tempo 3/1/1!
serve e ion lateral e ion
1 3 arbell over-head 3 6 Tempo 3/1/1! 1 2 arbell over-head 3 6 Tempo 3/1/1!
press press
2 iagonal band pulls 3 10ea Tempo 3/1/1! 2 ver-head band pull down 3 10 Tempo 3/1/1!
3 umper pinch up 3 10 3 Internal plate pinch 3 20s
Day #3 Day #4
1 . barbell shrug 3 6 Tempo 3/1/1! 1 lt rip hrugs 3 3ea Tempo
3/1/1!
2 lt rip pull ups 3 -10ea Tempo 3/1/1! 2 Tight rip ull up 3 -10ea
Tempo 3/1/1!
3 s 2 6 Tempo 3/1/1! 3 Is 3 6 Tempo
3/1/1!
1 ateral manual e ion 3 6 Tempo 3/1/1! 1 Harness e tension e ion 3 6ea Tempo
3/1/1!
2 . . oblet hrug 3 6 Tempo 3/1/1! 2 . . nt to at 3 10ea Tem-
po 1/1/1!
3 ire ridge hold (bench) 3 10s 3 at to le ion 3 10ea
1 ver-Head ress 3 6 Tempo 3/1/1! 1 2 barbell ver-Head press 3 Tempo
x/x/x (Fast)
2 . ver-Head band ress 3 10ea Tempo 3/1/1! 2 and ull part 3 20
3 late-pinch passes 3 10ea 3 late inch urls 3 10ea
1 rip 2 barbell shrug 3 6 Tempo 1/3/1! 1 natch grip shrugs 3 6 Tempo 1/3/1!
2 Test grip pull ups 3 -10 Tempo 1/3/1! 2 hin ups 3 -10 Tempo 1/3/1!
3 rms Iso lateral, elf- 3 6 Tempo 1/3/1! 3 rms Iso front, elf- serve 3 6 Tempo 1/3/1!
serve e ion lateral e ion
1 3 arbell over-head 3 6 Tempo 1/3/1! 1 2 arbell over-head press 3 6 Tempo 1/3/1!
press (Iso was held (Iso was held below the
below the chin) chin)
2 iagonal band pulls 10ea Tempo 1/3/1! 2 ver-head band pull down 10 Tempo 1/3/1!
Day #3 Day #4
1 . barbell shrug 3 6 Tempo 1/3/1! 1 lt rip hrugs 3 3ea Tempo 1/3/1!
2 lt rip pull ups 3 -10 Tempo 1/3/1! 2 Tight rip ull up 3 -10ea Tempo 1/3/1!
3 s 3 6 Tempo 1/3/1! 3 Is 3 6 Tempo 1/3/1!
1 anual lateral e ion 3 6 Tempo 1/3/1! 1 Harness e ion e tension 3 6 Tempo 1/3/1!
2 . . oblet hrug 3 6 Tempo 1/3/1! 2 . . nt to at 3 10ea Tempo 1/1/1!
3 ire ridge hold 3 10s 3 at to le ion 3 10ea
(bench)
1 ver-Head ress 3 6 Tempo 1/3/1! 1 2 barbell ver-Head press 3 Tempo x/x/x (Fast)
(Iso was held below (Iso was held below the
chin) chin)
2 . ver-Head band 3 10ea Tempo 1/3/1! 2 and ull part 3 20
Press
3 late-pinch passes 3 10ea Tempo 1/3/1! 3 late inch urls 3 10ea
1 rip 2 barbell shrug 3 Tempo x/1/x! 1 natch grip shrugs 3 Tempo x/1/x!
2 Test grip pull ups 3 -10 Tempo x/1/x! 2 hin ups 3 -10 Tempo x/1/x!
3 rms Iso lateral, elf- 3 Tempo x/1/x! 3 rms Iso front, elf- serve 3 Tempo x/1/x!
serve e ion lateral e ion
1 3 arbell over-head 3 Tempo x/1/x! 1 2 arbell over-head press 3 Tempo x/1/x!
press
2 iagonal band pulls 3 10ea Tempo x/1/x! 2 ver-head band pull down 3 10 Tempo x/1/x!
Day #3 Day #4
1 . barbell shrug 3 Tempo x/1/x! 1 lt rip hrugs 3 3ea Tempo x/1/x!
2 lt rip pull ups 3 -10 Tempo x/1/x! 2 Tight rip ull up 3 -10ea Tempo x/1/x!
3 s 3 Tempo x/1/x! 3 Is 3 Tempo x/1/x!
1 ateral manual e ion 3 Tempo x/1/x! 1 Harness e tension e ion 3 Tempo x/1/x!
2 . . oblet hrug 3 Tempo x/1/x! 2 . . nt to at 3 10ea Tempo x/1/x!
3 ire ridge hold 3 Tempo x/1/x! 3 at to le ion 3 10ea
(bench)
1 ver-Head ress 3 Tempo x/1/x! 1 2 barbell ver-Head press 3 Tempo x/1/x!
2 . ver-Head band 3 10ea Tempo x/1/x! 2 and ull part 3 20
Press
3 late-pinch passes 3 10ea 3 late inch urls 3 10ea
Day #3 Day #4
1 rip 2 barbell shrug 3 Tempo 6/1/1! 1 natch grip shrugs 3 Tempo 6/1/1!
2 Test grip pull ups 3 3- Tempo 6/1/1! 2 hin ups 3 3- Tempo 6/1/1!
3 Ys 3 Tempo 6/1/1! 3 Ts 3 Tempo 6/1/1!
1 anual tension 3 Tempo 6/1/1! 1 anual le ion 3 Tempo 6/1/1!
2 nterior hrug 3 Tempo 6/1/1! 2 ateral hrug 3 Tempo 6/1/1!
3 rms Iso lateral, elf- 3 Tempo 6/1/1! 3 rms Iso front, elf- serve 3 Tempo 6/1/1!
serve e ion lateral e ion
1 3 arbell over-head 3 Tempo 6/1/1! 1 2 arbell over-head press 3 Tempo 6/1/1!
press
2 iagonal band pulls 3 ea Tempo 6/1/1! 2 ver-head band pull down 3 Tempo 6/1/1!
Day #3 Day #4
1 . barbell shrug 3 Tempo 6/1/1! 1 lt rip hrugs 3 3ea Tempo 6/1/1!
2 lt rip pull ups 3 3- Tempo 6/1/1! 2 Tight rip ull up 3 3- Tempo 6/1/1!
3 s 3 Tempo 6/1/1! 3 Is 3 Tempo 6/1/1!
1 anual lateral 3 Tempo 6/1/1! 1 Harness e tension e ion 3 Tempo 6/1/1!
e ion
2 . . oblet hrug 3 Tempo 6/1/1! 2 . . nt to at 3 Tempo 6/1/1!
3 ire ridge hold 20s Tempo 6/1/1! 3 at to le ion 20ea Tempo 6/1/1!
(bench)
1 ver-Head ress 3 Tempo 6/1/1! 1 2 barbell ver-Head press 3 Tempo 6/1/1!
2 . ver-Head band 3 ea Tempo 6/1/1! 2 and ull part 3 ea Tempo 6/1/1!
Press
3 late-pinch passes 3 10ea 3 late inch urls 3 10ea
1 rip 2 barbell shrug 3 Tempo 1/6/1! 1 natch grip shrugs 3 Tempo 1/6/1!
2 Test grip pull ups 3 3- Tempo 1/6/1! 2 hin ups 3 3- Tempo 1/6/1!
3 Ys 3 Tempo 1/6/1! 3 Ts 3 Tempo 1/6/1!
1 anual tension 3 Tempo 1/6/1! 1 anual le ion 3 Tempo 1/6/1!
2 nterior hrug 3 Tempo 1/6/1! 2 ateral hrug 3 Tempo 1/6/1!
3 rms Iso lateral, 3 Tempo 1/6/1! 3 rms Iso front, elf- serve 3 Tempo 1/6/1!
elf- serve e ion lateral e ion
1 3 arbell over- 3 Tempo 1/6/1! 1 2 arbell over-head press 3 Tempo 1/6/1! (Held
head press (Iso was (Iso was held below the at bottom proud chest,
held below the chin) chin) rip barbell apart)
2 iagonal band pulls ea Tempo 1/6/1! 2 ver-head band pull down 3 Tempo 1/6/1!
3 umper pinch up 3 30s 3 Internal plate pinch 3 30s
Day #3 Day #4
1 . barbell shrug 3 Tempo 1/6/1! 1 lt rip hrugs 3 3ea Tempo 1/6/1!
2 lt rip pull ups 3 3- Tempo 1/6/1!! 2 Tight rip ull up 3 3- Tempo 1/6/1!
3 s 3 Tempo 1/6/1! 3 Is 3 Tempo 1/6/1!
1 anual lateral 3 Tempo 1/6/1! 1 Harness e tension e ion 3 Tempo 1/6/1!
e ion
2 . . oblet hrug 3 Tempo 1/6/1! 2 . . nt to at 3 Tempo 1/6/1!
3 ire ridge hold 3 20s 3 at to le ion 3 10 Tempo 1/6/1!
(bench)
1 rip 2 barbell shrug 3 Tempo x/1/x! 1 natch grip shrugs 3 Tempo x/1/x!
2 Test grip pull ups 3 3- Tempo x/1/x! 2 hin ups 3 3- Tempo x/1/x!
3 Ys 3 Tempo x/1/x! 3 Ts 3 Tempo x/1/x!
1 anual tension 3 Tempo x/1/x! 1 anual le ion 3 Tempo x/1/x!
2 nterior hrug 3 Tempo x/1/x! 2 ateral hrug 3 Tempo x/1/x!
3 rms Iso lateral, 3 Tempo x/1/x! 3 rms Iso front, elf- serve 3 Tempo x/1/x!
elf- serve e ion lateral e ion
1 3 arbell over- 3 Tempo x/1/x! 1 2 arbell over-head press 3 Tempo x/1/x!
head press
2 iagonal band pulls Tempo x/1/x! 2 ver-head band pull down 3 10ea Tempo x/1/x!
3 umper pinch up 3 30s 3 Internal plate pinch 3 30s
Day #3 Day #4
1 . barbell shrug 3 Tempo x/1/x! 1 lt rip hrugs 3 3ea Tempo x/1/x!
2 lt rip pull ups 3 3- Tempo x/1/x! 2 Tight rip ull up 3 3- Tempo x/1/x!
3 s 3 Tempo x/1/x! 3 Is 3 Tempo x/1/x!
1 anual lateral e - 3 Tempo x/1/x! 1 Harness e tension e ion 3 Tempo x/1/x!
ion
2 . . oblet hrug 3 Tempo x/1/x! 2 . . nt to ateral 3 Tempo x/1/x!
3 ire ridge hold 3 20s Tempo x/1/x! 3 ateral to le ion 3 20ea Tempo x/1/x!
(bench)
1 ver-Head ress 3 Tempo x/1/x! 1 2 barbell ver-Head press 3 Tempo x/1/x!
2 . ver-Head band 3 10ea Tempo x/1/x! 2 and ull part 3 20ea Tempo x/1/x!
Press
3 late-pinch passes 3 10ea 3 late inch urls 3 10ea
Day #3 Day #4
1 . barbell shrug 3 12 1 lt rip hrugs 3 6ea
2 lt rip pull ups 3 -10 2 Tight rip ull up 3 -10
3 s 3 12 3 Is 3 12
1 anual lateral 3 12 1 Harness e tension e ion 3 12
e ion
2 . . oblet hrug 3 12 2 . . nt to at 3 2
3 ire ridge hold 20s 3 at to le ion 20ea
(bench)
1 ver-Head ress 3 12 1 2 barbell ver-Head press 3 12
2 . ver-Head band 3 20ea 2 and ull part 3 12
Press
3 late-pinch passes 3 10ea 3 late inch urls 3 30s
Field / Gym
The speed agility uickness conditioning portion for the summer program also lasted nine weeks. This
phase was split into two gym days and two field days. The main reason this was done was to better utili e the
school’s facilities. urrently at H , we do not own a wide variety of e uipment. ne thing that we wanted
to accomplish this summer was to incorporate more shock training modalities. ue to the fact that we do not
currently own plyometric bo es, we used our ne t best option which was the gym bleachers. Heights always
varied and corresponded to athletic ability and body mass. e also utili ed the basketball hoops as a marker for
our multiple hop to vertical ump comple to compensate for our current lack of vertecs.
The main emphasis for this portion of the program was to increase power output and work capacity. It is
important to state again that the athletes had ust finished an e tensive spring strength and conditioning program
which heavily focused on speed techni ue enhancement coupled with a focus on base aerobic conditioning.
Week #2
1 10 1 sets recovery
Week #3
1 ateral multiple hops ingle leg to double leg 1 hase drill tagger start vary sets each spot
to vert sets chaser and runner ma effort
2 ateral depth ump 3ea 1 ront (give two minute 1 sets 20 30s re-
from bleacher (ma break half way between sets) covery
height on recoil)
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 1 sets 0 30s re-
3 2each between sets) covery
1 10 10 sets 0 recovery
Week #4
Day #1 (Gym) Day #2 (Field)
2 ateral depth ump 3ea (throw up tennis ball 1 ront seven 20 30s re- 16 sets
from bleacher (ma to grab) covery
height on recoil)
3 ed ball comple ateral throw into wall 1 kill 16 sets 60 30s re-
2each covery
1 10 10 sets recovery
Week #5
Day #1 (Gym) Day #2 (Field)
1 ultiple hops to vert ingle leg to double leg 1 traight to conditioning
sets
2 epth ump from 3each 1 ront ateral start downs 1 sets
bleachers (ma and back 10 yards 30 recov-
height on recoil) ery
3 ed ball comple sets (overhead throw 1 kill ateral start down and 1 sets
from oor) back 20 yards
1 Tempo runs 1 sets 1 s goal, recovery
0s
Week #7
2 ateral depth ump 3ea 1 ront seven ( ive two min- 20 sets 0 20s recov-
from bleacher (ma ute break half way between ery
height on recoil) sets)
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 20 sets 60 20s recov-
2each half way between sets) ery
1 10 16 sets 30 recovery
Week #8 Reload
Day #1 (Gym) Day #2 (Field)
1 ultiple hops to vert ingle leg to double leg 1 10 3 sets each spot
sets
2 epth ump from 3 3each 1 ront seven sets 10 recovery
bleachers(ma 1 s
height on recoil)
3 ed ball comple 3 sets (overhead throw 10 yards 30 sec recovery
from oor)
1 Tempo runs sets 12s goal, recovery 1 kill 20yards sets 1 re-
0s covery
1 10 3 sets 3 recovery
Author Bio
atrick asey is a physical education teacher at ateway harter
High school. t H he also serves as the school’s head strength
and conditioning coach. long with this responsibility, asey is also
the offensive line and defensive line coach for the varsity football
team. rior to working at H , asey served under lair agner
at astern ichigan niversity as a strength and conditioning
graduate assistant. efore asey’s time at astern, he held an
intern position at enn tate niversity under ameron avidson.
asey received a bachelor degree from loomsburg niversity in
ercise cience. hile at loomsburg, asey was a three year
letter recipient and was also elected second team ll- merican
as an offensive guard his senior year. asey currently lives in ort
yers lorida with his wife mber and his two year old daughter
ckenna.
M usc b y
TEAM
J o hn EFTS
ELIT
T
22 6
his is a - day week program. If you have mastered
2 6
the art of peri-workout nutrition it can be up to
31 6
sessions due to your recovery. ou will notice the
36 6 (weight starting to feel heavy and speed is
optional sessions on here. The e tra volume is done in
compromised)
a way to not hurt you or tear up your oints. emember
that every time you train hard, you create an anabolic
T If you have chains, I would like for you to add 3 on
opportunity for the muscle provided you feed it correctly.
each side (1 for women) for all work sets. It would look like
The lighter days will not change fyi. ou will get new
this for the person who did the above reps roughly.
routines for all the heavy days each week as usual.
13 1 (warm up) 1 chain on each side
If you are limited to a day split, select the bodypart that
1 10 (warm up) 2 chains on each side
is weakest to do twice. If you are limited to 6 days, select
22 6 3 chains on each side
the top 2 weaknesses you have.
2 6 3 chains on each side
26 6 3 chains on each side
If you arms are you weak point you can repeat the workout
2 6 3 chains on each side (weight starting to feel
twice. rm workouts are done to be more pump inducing
heavy and speed is compromised)
in nature, and not so heavy. ultiple heavy arm workouts
will likely result in beat up tendons and ligaments based on
If you do not have chains, but have bands, use everse
what I have seen over the years.
banding techni ue. eps might look like this for the above
person.
Here is one way to set it up
13 1 (warm up) - set up long orange lite T ands
at egs (heavy)
(light) prior to first set
unday hest houlders (heavy)
1 10 (warm up)
onday ack (heavy)
22 6
Tuesday egs (optional)
31 6
ednesday hest houlders (optional)
36 6
Thursday rms
0 6 (weight starting to feel heavy and speed is
riday ack (optional)
compromised)
oal Train e plosively
e are going to ramp up volume over the first 2 weeks
and do a lighter week at the end of the 12 weeks.
eg press o 2-3 feeder sets to get to tough weight. nce
emember, the optional days are ust that “optional”. o
there do 2 work sets of 1 . se constant tension, do not
only do them when we have confirmed your recovery
lockout. lace your feet where you are the strongest. 2
ability.
total work sets.
anded hypere tensions o 2 sets of 20 (or as many as ope pushdowns er a couple of warm up sets do sets
you can get) using a band. 2 total work sets. of 10. le each rep at the bottom for 1 second.
oal uprama pump in your spinal erectors supersetted with
iceps - 10 sets Triceps - 11 sets ronated dumbbell kickbacks o sets of 6 - try this
oal The strategy for arm training is for ma imum pump. for your inner long head - turn your hands so that your
palms are facing up toward ceiling when you get to the
Take as many sets as you need to warm up. contracted part of the movement. our tricep will feel like
tanding dumbell curls - 2 warm sets of 1 (you can do it’s cramping it contracts so hard. ormally kickbacks are
seated if you prefer) - then 3 sets of 6. o these with a 3 useless, but I find this variation to be really good at hi ng
second count lowering it. eep your palms up the entire the medial head of your tricep.
time. 3 total work sets. o rounds of this so total work sets.
That’s it. erwards, your legs should be completely full achine press o as many warm ups as you need
of blood, incredibly pumped. ou had no real oint stress working your way using a nice full range of motion with a
and didn’t have a beatdown during this routine. ou short e at the top. o sets of 10, and when you can’t get
will find it doesn’t even make you sore, but it will help you 10 anymore, that will be enough. on’t take big increases
grow in poundages, or you won’t get enough sets in. I want
the last 3 sets to be pretty tough. ou can do these with a
neutral or pronated grip. 3 total work sets
ec minor dips o all your sets to failure here. ee eated eg urls 2-3 warm up sets of 1 . Then find a
how hard you can e your pecs as you li yourself up. weight that is hard for 1 reps. et a full range of motion,
emember to drive blood in there. all the way up and back. o 1 reps. est 1 minute. o
up a little and do 12 reps. est a minute and go up a little
achine yes o 3 sets of 10. n each rep e hard in again and do 10 reps. or set , go back to a weight that is
the contracted position. on’t let your arms bend back to 1 or 2 plates lighter than what you started with and do 3
beyond 90 degrees. Try to even turn your pinkies in a bit to reps. The first 10 reps will be easy you will then be on fire,
get more lower peck e . 3 total work sets it will be hard to get 3 , but do it. our hams will be very
pumped. ven if your last 10 are partials, get through the
ress y dumbell combination n these, they are set. total sets.
neither a true ye or press. ou start the movement like
a traditional dumbell y, as you lower the weight though, oal ctivate and pump hams
you bend your elbows so that your arms are in a position
when viewed from straight on. ormally on a y you would eg e tension o a few sets of 1 as a warm up. ll I am
get a slight bend in your elbows and then ust lock into that doing here is greasing up your knees some in preparation
position. nce you get into the position at the bottom for leg presses and ge ng a slight pump. er 2 warm
of the movement, you drive back up in the same arc you ups, do 2 sets of 1 reps. le each rep for 1 second at the
came down in. se a 3 second eccentric on these. o top. 2 total sets.
sets of .
oal ctivate and pump uads
hen you start your third e ercise, I want you to begin
to superset it with over and backs.
eg ress in a machine - o warm up sets with feet
ver and backs w band ou are going to go over and shoulder width, toes pointed ust slightly out, and medium
back 10 times each set. height on the pla orm. et’s focus as much as we can
o rounds. on teardrop. ork the lower part of the movement the
hardest. This means try to get pretty deep, but don’t
or shoulders, follow this plan. let your lower back come off the pad. on’t lock out
achine laterals (for rear delts) I want you to do 3 sets either. ome up of the way then go right back down.
of 30 on these. ou don’t have to hold and e . et a good eep adding weight and doing 10 reps, until you get to
tempo going and ust pump your rear delts as hard as you something you could normally do for about 10-12 reps
can. 3 total work sets ma . tick with that weight for your work sets. ow we
are going to do something brutal. I want 3 sets of 1 , you
If you don’t have a y machine, so these with dumbbells. may have to use your hands to assist. ou are going to have
In that case do 3 sets of 20. 3 total work sets push really hard on these. Train like a champion, get all
your reps. 3 total work sets.
umbell side laterals o strict sets of 10 reps. total
work sets ote If you don’t have a good machine to do leg presses
ou can also do these with a cable machine in, use any type of s uat machine variation.
pidercrawls o up and down a wall 3 times for each oal uprama pump
set. emember to force your hands as far apart as you
can. on’t let your hands come in close, and don’t stand
uat k, how’s this for insane. e are doing our
to close to the wall or it is too easy. tand back, force your
e plosive work now with a 100 full pump. on’t worry
hands apart, and your delts will be on fire, I promise. 3
you have more strength than what you think
total work sets
If you do not have a short red band from lite T , do
these o some feeder sets of 6 reps to get to a good working
weight. e are doing these e plosively ok, so don’t use a
6 ways o 3 sets of 10 here. 3 total work sets weight that is so heavy you can’t get good acceleration out
of the bottom. If you have chains, see my note below.
total work sets.
umbbell tiff leg deadli s ick a good weight to do T omen do these on a slight incline.
3 10. on’t come up all the way, and bend your knees
slightly at the bottom. ocus on ge ng a good stretch. or e ample
n each set, try to get deeper. ocus on pushing your hips 13 6 (feeder set)
back as you go down, and keeping the dumbbell right 22 10
against you. 3 total work sets. 22 10
22
oal ork a pumped muscle from stretch position. 22 , 13 , 100 12
lat dumbbell presses - 3 sets of light warm up then find a able crossovers - o 1 set of 1 reps. tretch hard, and
weight you can do a good solid 1 reps with. n these do e each rep for 1 second. eally work the e . er you
them with a normal traditional grip (like you use when you hit 1 reps, immediately do 10 partials to finish your pecs
bench press). o these with 1 second pause at the bottom, off. 1 total work set.
then a 1 second s uee e at the top. o 3 sets with this
weight. ou may lose some reps toward the end. That’s ok. oal ork a pumped muscle from stretch position.
total work sets.
Heavy side laterals o 3 sets of - bring the dumbbell
or e ample up to ear level, but only rest 30 seconds between sets.
3 12 (warm up) I like heavy laterals for low reps with low rest breaks on
10 (warm up) occasion...sounds weird, but gives you a dull numb pain. 3
(warm up) total work sets.
9 1 (somewhat challenging)
9 1 (hard) oal ctivate and pump side delt
9 12 (can’t get 1 )
age press I want these done the same as last week. et
oal et blood owing in pecs, and get them activated. pins up in the power rack to do standing presses. et the
pins at eye level. ou want to do these e plosively, so use
Incline barbell press ame as last week. Try to use a a weight you can drive up hard. n each set, stop at the
slight angle on these if possible. I want you to do e plosive bottom. o in a sense, these are like rest pause reps. o
sets of 6. ou might need 1-2 feeder sets of . ork up sets of . total work sets.
in weight until you can’t uite get 6 e plosively or you
barely get it. o not lockout, only go to , and also do not or e ample
touch chest, stay about 1-2 inches off it. e want constant 100lbs (feeder light set)
tension. 3 total work sets 13
1
or e ample 1
13 (feeder set) 1
1 (feeder set) 1
22 6
22 6 oal Train e plosively
22 6 (failed at 6)
ote If you don’t have a cable crossover do these with iceps - 9 sets Triceps - 12 sets
dumbbells.
oal The strategy for arm training is for ma imum pump.
oal a imum pump Take as many sets as you need to warm up.
umbbell pullover o these with our normal body on the bar curls o 2 warm up sets of 20 reps.. e t do a set
bench. ot across it style. o 3 sets of 12. of 10 strict reps with a good weight. est 1 minute and
3 total work sets. then 2nd set is also 10 reps. or 3rd set you are going to do
an “ 2”. The 2 on this is really hard, it is tempting to
oal rive more blood into upper lats and work serratus swing and cheat at end. eally focus on the negative once
you get to the reps and 2 reps and your arms will pump
arbell shrugs o a few feeder sets to get you to you up like balloons. Take 2 seconds on the way down. 3 total
working weight. nce you get there do 3 sets of 10. Hold work sets.
the e ed position for 2 seconds on each rep. 3 total work
sets. ote 2 means you do reps, then set the weight down
and count to 20 then do reps, then set the weight down
T omen do wide grip pulldowns to the front instead and count to 10 and do 2 more reps.
of shrugs. o 3 sets of 10.
oal rive blood into your traps
ptional ack workout 16 sets Here are two different attachments I love on the pulldowns
if you want to try them out.
Here are the guidelines - ust do this every week
ag grip medium grip neutral
- our first e ercise should be one of the following (try to http www. e cart.com members elite s default.
pick e ercises that you didn’t do earlier in the week) asp m cid 1 pid 23
1. eadows row
2. ne arm barbell row wiss bar
3. umbell rows http www. e cart.com members elite s default.
. able rows asp m cid 1 pid 06
ptional hest and houlder workout ppro imately 20 hen you start your third e ercise, I want you to begin
sets to superset it with over and backs.
oal The strategy for this workout is very simple. I want ver and backs w band ou are going to go over and
you to e perience the most massive pump you can get back 10 times each set.
without oint stress. This adds training fre uency, but in an
intelligent and safe manner, as well as enhanced recovery o rounds.
and local growth factors to the targeted muscle. e do not
use barbells, and only rarely dumbbells on this day. or shoulders, follow this plan.
I have found that you can mi the order up of these achine laterals (for rear delts) I want you to do 3 sets
e ercises in any way you like, so don’t be afraid to of 30 on these. ou don’t have to hold and e . et a good
e periment tempo going and ust pump your rear delts as hard as you
can. 3 total work sets
Here are the chest e ercises. ick 3.
If you don’t have a y machine, so these with dumbbells.
I do T want you to do the e tra chest work as In that case do 3 sets of 20. 3 total work sets
working your chest two times is not necessary. I do want
you to blast the heck out of your delts though. dd one umbell side laterals o strict sets of 10 reps. total
working set to each e ercise I have specified for delts. work sets
achine press o as many warm ups as you need ou can also do these with a cable machine
working your way using a nice full range of motion with a
short e at the top. o sets of 10, and when you can’t get pidercrawls o up and down a wall 3 times for each
10 anymore, that will be enough. on’t take big increases set. emember to force your hands as far apart as you
in poundages, or you won’t get enough sets in. I want can. on’t let your hands come in close, and don’t stand
the last 3 sets to be pretty tough. ou can do these with a to close to the wall or it is too easy. tand back, force your
neutral or pronated grip. 3 total work sets hands apart, and your delts will be on fire, I promise. 3
total work sets
umbell he press I want you to find a weight that feels
perfect for 12 reps and do sets of 12. n every rep e If you do not have a short red band from lite T , do
hard at the top, and then pause the dumbbells on your these
chest. total work sets
6 ways o 3 sets of 10 here. 3 total work sets
ec minor dips o all your sets to failure here. ee
how hard you can e your pecs as you li yourself up. eek 3 High volume
emember to drive blood in there.
egs 22 sets
achine yes o 3 sets of 10. n each rep e hard in
the contracted position. on’t let your arms bend back to ying eg urls 2-3 warm up sets of 1 . This week is all
beyond 90 degrees. Try to even turn your pinkies in a bit to rest pause reps. This means straighten your legs and let
get more lower peck e . 3 total work sets the weight rest, and then curl the weight back up. o a set
of 12, 10, and without rushing. n your last set, do the
ress y dumbell combination n these, they are same weight you did with, for again, but e tend the
neither a true ye or press. ou start the movement like set by doing two drops. o do reps, drop the weight and
a traditional dumbell y, as you lower the weight though, do , then drop the weight one more time for reps (2
you bend your elbows so that your arms are in a position reps total on set ). The drop set reps are also to be rest
when viewed from straight on. ormally on a y you would paused. total sets.
get a slight bend in your elbows and then ust lock into that oal ctivate and pump hams
oal uprama pump anded hammer press I want 3 sets of here. n these
use a slow descent and only go back to 90 degrees, do not
arbell stiff leg deadli s ick a good weight to do 2 1 . let your elbows go past this am the weight up and e
on’t come up all the way, and bend your knees slightly at each rep hard for 1 second 3 total work sets
the bottom. ocus on ge ng a good stretch. n each set,
try to get deeper. ocus on pushing your hips back as you T If you do not have bands, ust use machine without
go down, and keeping the barbell right against you. 2 total them. If you do, use a pair of the pro mini long red bands.
work sets.
oal uprama pump
oal ork a pumped muscle from stretch position.
tetch pushups - o 1 set to T failure. er you
hit failure, immediately do 10 partials to finish your pecs
off. 1 total work set.
ent over rear dumbell laterals wings - n these T omen do medium grip pulldowns here for 3 sets
you are doing 3 sets of 30. se the swing techni ue. of 10.
This means keep your arms straight, and ust swing the
dumbbells out about 6 inches. It also means to use a bit of oal rive blood into your traps
a heavier weight. 3 total work sets.
anded hypere tensions o 3 sets of 1 (or as many as
oal uprama pump you can get) using a band. 3 total work sets.
T I want you to use a barbell and the rip orce grips if Here are the guidelines - ust do this every week
you have those on these this week.
- our first e ercise should be one of the following (try to
umbell curls w additional hammer work tart these pick e ercises that you didn’t do earlier in the week)
with your palms up the whole time. o reps with this . eadows row
style, then ip your wrists over and do 6 more with a 6. ne arm barbell row
hammer style. n the palms up ones, lower it over 3 . umbell rows
seconds. ou will love these guaranteed, and these will . able rows
burn. o 3 sets of these. 3 total work sets.
n the cable rows, I have found a really good attachment
reacher curls o sets of heavy partials. ork the that work e tremely well if you want to try it.
medium and top range of these with a decent weight.
sets of 6, but each rep should have a hard e at the top. http www. e cart.com members elite s default.
total work sets. asp m cid 1 pid 22
or calves, people are having tremendous success with the - our second e ercise should be one of these
ugust 2012 workout of the month article titled “monster 3. umbell pullovers
calves”. I want you to do this through the program. et’s . traight arm lat pulldowns.
see if we can add an inch or more to your calves in 12
weeks. I bet we can. Here is the link to an attachment that is called a inch
grenade if you want to try it out. I did these and loved
http e press.mountaindogdiet.com workouts them.
onster alves.php
http www. e cart.com members elite s default.
oal treme pump to deliver nutrients and trap growth asp m cid 1 pid 069
factors in the muscle. The more blood the better.
This will help you train your serratus too which will help
bdominals sets you spread your lats better. sets of 10.
o 2 times this week on whatever days you want. - our 3rd e ercise will be one of the following
6. egular pulldowns
ick one e ercise from the following to hit lower abs . eutral grip (palms facing each other but shoulder
- Hanging eg aises width) pulldowns (can use ag grip neutral if you like)
- eg raises with your elbows supported on pad . arying pulldown grips ou can use the wiss bar listed
ou can also mi your grips up on the chins, maybe do 2 e t you will move onto the adductor machine if you have
sets wide, and then 2 narrow. one. I know I know, you are thinking this is girly. It’s not.
ait until you see how good your s uats feel with pumped
o all sets of chins to failure. If you can get more than 1 adductors in addition to pumped hams. Talk about spring
reps, start adding hanging some weight off of you. out of the bottom. o sets of 10 here. Try to work your
weight up every week on these. ou will be ama ed at how
I also like to use an assist cheater machine on chins. These you can pick up strength on these. total work sets.
are awesome. ou can use perfect form and really focus on
lats e t I want you to move onto s uats. I T want
these to be heavy. I want these to be e plosive to train
n the pulldowns do sets of 10. your nervous system. If you take someone who is seriously
overtrained, and give them short bouts of e plosive
Here are two different attachments I love on the pulldowns e ercise you can recover their very uickly by the
if you want to try them out. way. nything that helps your is valuable because the
better it is, the better your chances of ge ng more fibers
ag grip medium grip neutral to actually fire
http www. e cart.com members elite s default. arm up well and do sets of 6 going up. hen you get to
asp m cid 1 pid 23 a weight that is starting to grind you, meaning you can’t
e plode, stop and you are done. Take small umps so you
wiss bar can get uite a few sets in. I don’t really have a set number
http www. e cart.com members elite s default. for sets, but this is an e ample of how this would look
asp m cid 1 pid 06 when done correctly.
Here are the chest e ercises. ick 3. If you don’t have a y machine, so these with dumbbells.
In that case do 3 sets of 20. 3 total work sets
I do T want you to do the e tra chest work as
working your chest two times is not necessary. I do want umbell side laterals o strict sets of 10 reps. total
you to blast the heck out of your delts though. dd one work sets
working set to each e ercise I have specified for delts. ou can also do these with a cable machine
oal et blood owing in pecs, and get them activated. oal uprama pump
everse band incline barbell press o a few feeder sets ack - 1 sets
to get you up to a weight that you can do e plosively. eep
adding weight in small increments and do sets of reps. eadows rows o 2-3 warm up sets on these before
se normal incline form of not touching chest with bar and doing hard work sets of reps. total work sets.
only driving to lockout. total work sets
oal et some blood owing and pre-pump your lats
or e ample
22 (feeder set) ne arm barbell row - et’s do these again this week.
2 (feeder set) These are awesome. o sets of here once you do a few
31 feeder sets to see what weight is a tough . emember
36 to use 2 lb plates for additional range of motion. total
3 (starting to feel a bit heavy) work sets.
0 (speed slows down on this one as it is ge ng very
heavy) or e ample
0 (do the best you can to get again. ou should get 0 lbs (feeder light set)
it) (feeder light set)
100 (work sets)
T If you do not have bands or a training partner to
set this up, ust do lighter more e plosive regular barbell T I actually am using chains on these now. ou can
incline presses following the same rep scheme. make this movement a very effective e plosive movement
doing this as it will get heavier as the weight comes up. I
oal Train e plosively attach two chains to the end of the bar once I reach the
working weight.
achine y ou are going to do one drop set here. et a
good stretch, and hold the e for 1 second on every rep. oal Train e plosively
aintain perfect form. o 10 reps, then drop the weight
and go until form breaks down, then drop the weight again ide grip scapulae stretch pulldowns These are simply
and go until form breaks down. emember e every heavy pulldowns where you only bring the bar to the top
single rep for 1 second. e are a er a nasty pump here. 1 of your head and then let the bar really stretch you at the
total work set top o sets 0f . total work sets.
tetch pushups - o 1 set to T failure. er you eeves deadli s se a short bar or e curl bar on these.
hit failure, immediately do 10 partials to finish your pecs The goal is to use a wide grip and to e plode up more like
off. 1 total work set. an lympic movement. on’t use weight so heavy you
can’t get any bar speed. o sets of . I try to e plode so
oal ork a pumped muscle from stretch position. hard I actually come up on my toes and also move into a
shrug at top. This should all be one smooth motion. efer
umbell side laterals o sets of 10 here for side delts. to my ouTube channel for a form refresher (even though I
o one warm up set then find a good weight for your sets was going a bit too heavy that day ) total work sets.
of 10. total work sets
oal Train e plosively
oal uprama pump
iceps - 12 sets Triceps - 12 sets
ent over rear dumbell laterals - n these you are doing
sets of 1 . se a full range of motion. total work sets. oal The strategy for arm training is for ma imum pump.
Take as many sets as you need to warm up.
oal uprama pump
alves
- our second e ercise should be one of these
or calves, people are having tremendous success with the . umbell pullovers
ugust 2012 workout of the month article titled “monster 6. traight arm lat pulldowns.
calves”. I want you to do this through the program. et’s
see if we can add an inch or more to your calves in 12 Here is the link to an attachment that is called a inch
weeks. I bet we can. grenade if you want to try it out. I did these and loved
them.
http e press.mountaindogdiet.com workouts
onster alves.php http www. e cart.com members elite s default.
asp m cid 1 pid 069
oal treme pump to deliver nutrients and trap growth
factors in the muscle. The more blood the better. This will help you train your serratus too which will help
you spread your lats better. sets of 10.
bdominals sets
o 2 times this week on whatever days you want.
otice I didn’t have you do any partials, drop sets, rest otice we didn’t go from 22 straight to 31 , so you get
pauses, etc. This would be too much on a second day. some sets in. e’ll call this sets. total work sets.
This workout is meant to add volume, but in a controlled
manner. astly finish with your choice of hack s uats, leg e tension,
or a leg press machine (not free weight leg press). o
I also didn’t have any lower back work and that was sets of 20 with a lighter weight and full range of motion.
intentional. ince you space out your heavy leg day and ust burn the muscle at this point and pump it until it is
back day to keep your lower back fresh, this workout will numb. ork a little uicker with shorter rest breaks to
have to be right around your heavy leg day. et’s keep your create metabolic stress. This creates new muscle growth as
lower back fresh. well. total work sets.
irst do leg e tensions. nce you are warmed up, you will umbell he press I want you to find a weight that feels
be doing 6 sets. our first 3 sets will be done with your toes perfect for 12 reps and do sets of 12. n every rep e
pointed back toward you to emphasi e upper thigh (rectus hard at the top, and then pause the dumbbells on your
femoris). our ne t 3 sets will be done with your toes chest. total work sets
pointed down to emphasi e lower thighs ( astus medialis).
ec minor dips o all your sets to failure here. ee
et 1 o 20 with a 2 second pause at the top e ing. how hard you can e your pecs as you li yourself up.
et 2 dd weight and do 20 with a 1 second e at the emember to drive blood in there.
top.
et 3 dd weight and ust do a uick e at the top with achine yes o 3 sets of 10. n each rep e hard in
no hold. the contracted position. on’t let your arms bend back to
ets -6 ust pump all these. dd a little more weight to beyond 90 degrees. Try to even turn your pinkies in a bit to
what you did in set 3 and stay there. o 3 sets of 20 with it get more lower peck e . 3 total work sets
(this will be sets -6).
ress y dumbell combination n these, they are
e t is front s uats I have never been a big front s uatter neither a true ye or press. ou start the movement like
because I can’t hold the weight on my damn shoulders. a traditional dumbell y, as you lower the weight though,
oing them now, you will need H less weight as your you bend your elbows so that your arms are in a position
uads will be very fatigued. n these put something under when viewed from straight on. ormally on a y you would
your heels ( ust a small raise) so you hit more uad. se a get a slight bend in your elbows and then ust lock into that
good full range of motion going deep and simply pyramid position. nce you get into the position at the bottom
up doing sets of 12 until you barely get 12. of the movement, you drive back up in the same arc you
came down in. se a 3 second eccentric on these. o
That’s it sets of .
ptional hest and houlder workout ppro imately 20 hen you start your third e ercise, I want you to begin
sets to superset it with over and backs.
oal The strategy for this workout is very simple. I want ver and backs w band ou are going to go over and
you to e perience the most massive pump you can get back 10 times each set.
without oint stress. This adds training fre uency, but in an
intelligent and safe manner, as well as enhanced recovery o rounds.
and local growth factors to the targeted muscle. e do not
use barbells, and only rarely dumbbells on this day. or shoulders, follow this plan.
I have found that you can mi the order up of these achine laterals (for rear delts) I want you to do 3 sets
e ercises in any way you like, so don’t be afraid to of 30 on these. ou don’t have to hold and e . et a good
e periment tempo going and ust pump your rear delts as hard as you
can. 3 total work sets
anded hammer press o a few sets of to get warmed oal uprama pump
up. ind something that is a challenging and stay there
for 3 sets of . ach rep should be a nice slow negative, and tetch pushups - o 1 set to T failure. er you
then you ram the weight up and e your chest hard. The hit failure, immediately do 10 partials to finish your pecs
added band tension will give you an insane contraction. off. 1 total work set.
o not let your elbows go past degrees on these, or
you will turn an awesome e ercise into a dangerous one oal ork a pumped muscle from stretch position.
for your rotator cuff. I prefer you use a at hammer, then
decline, then incline in that order if you don’t have them ent over rear dumbell laterals - n these you are doing 3
all. 3 total work sets. sets of 2 . se your swing techni ue where you keep your
arms straight and ust swing the weight. 3 total work sets.
ote If you don’t have hammer e uipment use a similar
type machine where you can use the techni ue I described oal uprama pump
above.
umbell side laterals o 3 sets of , and then do a drop
se the long red pro mini bands set with 2 drops. total work sets
ecline smith press o very strict sets of going up to umbell rows These are ust standard gut busting heavy
a weight you can barely do for . n the last set, you are dumbell rows. o sets of 10 up to a weight you can barely
going to do a vicious dropset with 2 drop. ou’ll do , do get 10 with, and see how many reps you can get doing
a drop and go to failure, then do another drop and go to sets with it. total work sets.
failure. total work set
or e ample
or e ample 3 lb dumbells 10 (warm up set)
13 (feeder set) 60 lb dumbells 10 (warm up set)
22 work sets start lb dumbells 10 (warm up set)
2 100 lb dumbells 10 (work sets)
26 If 100 would have been too easy, then you simply go
2 o reps, then drop 90 lbs, and do 6-10 more, higher and count it as a warm up.
then drop 0 lbs and do 20 reps with a wide grip.
oal et some blood owing and pre-pump your lats
oal Train e plosively eated overhead e tension w rope et’s do these again
this week. o a nice slow 3 second negative with a good
lose grip pulldowns facing away These are the stretch on each set. o sets of then lighten up and do
pulldowns where you face away from the machine and a th set of 20-2 reps trying to get as much pump and
sort of wrap your lower back around the pad where you blood in your arms as possible. total work sets.
normally put your feet under. This lines you up perfect
mechanically to drive your elbows straight down and
generate a ton of lat tension without using your arms. le umbell curls - o sets of here with a slow 3 second
your lats hard in the contracted position for 1 second on negative on each rep. s always, keep your palms up the
each rep. o sets of 10. total work sets. entire rep. total work sets.
T Today we e perimented with chains on these too, T If you have rip orce or at rip , use them on
and it was absolutely awesome. I will upload a video of it these.
on ouTube soon.
oal uprama pump on lats lose grip pushups se about a shoulder width hand
placement. eep your elbows tucked in so this crushes
arbell shrugs o 3 sets of 10 here. 3 total work sets. your triceps. This may look easy, but it won’t be if you do it
right. o sets to failure. Ideally you should get anywhere
T omen skip these. from -1 reps. If you do more than 20 on the first set,
throw a chain across your back, or have someone hold a
oal uprama pump in traps dumbell on your back. total work sets.
anded hypers o 3 to failure using bands. 3 total work reacher reverse curls o sets of 10 on these again this
sets. week. This will blast your forearm and lower bicep. I use an
bar, but use whatever bar feels best on these ok. se a
T se a reverse hyper if you have one, and do 3 sets full range of motion, and it won’t take much weight fyi.
of 1 reps. total work sets.
iceps - 12 sets Triceps - 1 sets or calves, people are having tremendous success with the
ugust 2012 workout of the month article titled “monster
oal The strategy for arm training is for ma imum pump. calves”. I want you to do this through the program. et’s
Take as many sets as you need to warm up. see if we can add an inch or more to your calves in 12
weeks. I bet we can.
This week we do a tri e ercise, then a bi, etc. our entire
arm should be blown up by the end. http e press.mountaindogdiet.com workouts
onster alves.php
ick one e ercise from the following to hit upper abs ou can also mi your grips up on the chins, maybe do 2
- Incline sit ups sets wide, and then 2 narrow.
- ope pulldowns crunches
- and crunches o all sets of chins to failure. If you can get more than 1
reps, start adding hanging some weight off of you.
or abs these will always be simple. ou will pick an
e ercise from the first list and do sets of 1 -2 reps I also like to use an assist cheater machine on chins. These
depending on how hard they are. e t you will pick an are awesome. ou can use perfect form and really focus on
e ercise from the upper ab list, and do the same. ach ab lats
workout will be sets.
n the pulldowns do sets of 10.
TI as recovery allows
Here are two different attachments I love on the pulldowns
ptional ack workout 16 sets if you want to try them out.
Here are the guidelines - ust do this every week ag grip medium grip neutral
http www. e cart.com members elite s default.
- our first e ercise should be one of the following (try to asp m cid 1 pid 23
pick e ercises that you didn’t do earlier in the week)
13. eadows row wiss bar
1 . ne arm barbell row http www. e cart.com members elite s default.
1 . umbell rows asp m cid 1 pid 06
16. able rows
- our th e ercise will be one of the following
n the cable rows, I have found a really good attachment . ne arm supinated pulldowns
that work e tremely well if you want to try it. . ow cable rows (if you did not do them as the first
e ercise)
http www. e cart.com members elite s default.
asp m cid 1 pid 22 o sets of 10.
o sets 10 a er a few good warm up sets. otice I didn’t have you do any partials, drop sets, rest
pauses, etc. This would be too much on a second day.
- our second e ercise should be one of these This workout is meant to add volume, but in a controlled
. umbell pullovers manner.
. traight arm lat pulldowns.
I also didn’t have any lower back work and that was
Here is the link to an attachment that is called a inch intentional. ince you space out your heavy leg day and
grenade if you want to try it out. I did these and loved back day to keep your lower back fresh, this workout will
them. have to be right around your heavy leg day. et’s keep your
http www. e cart.com members elite s default. lower back fresh.
asp m cid 1 pid 069
The way I want you to start these workouts is with a leg ption 2
curl variation. ou can do seated or lying. I want you to
simply do 6 sets of 10 with a full range of motion a er T T T THI
warms up. o need to do partials and the other high
intensity techni ues I use on this day. It would be too If your uads are lagging, you will love this. It is simple, but
much. 6 total work sets. very effective for uad growth.
e t you will move onto the adductor machine if you have This workout consists of two e ercises.
one. I know I know, you are thinking this is girly. It’s not.
ait until you see how good your s uats feel with pumped irst do leg e tensions. nce you are warmed up, you will
adductors in addition to pumped hams. Talk about spring be doing 6 sets. our first 3 sets will be done with your toes
out of the bottom. o sets of 10 here. Try to work your pointed back toward you to emphasi e upper thigh (rectus
weight up every week on these. ou will be ama ed at how femoris). our ne t 3 sets will be done with your toes
you can pick up strength on these. total work sets. pointed down to emphasi e lower thighs ( astus medialis).
e t I want you to move onto s uats. I T want et 1 o 20 with a 2 second pause at the top e ing.
these to be heavy. I want these to be e plosive to train et 2 dd weight and do 20 with a 1 second e at the
your nervous system. If you take someone who is seriously top.
overtrained, and give them short bouts of e plosive et 3 dd weight and ust do a uick e at the top with
e ercise you can recover their very uickly by the no hold.
way. nything that helps your is valuable because the ets -6 ust pump all these. dd a little more weight to
better it is, the better your chances of ge ng more fibers what you did in set 3 and stay there. o 3 sets of 20 with it
to actually fire (this will be sets -6).
arm up well and do sets of 6 going up. hen you get to
a weight that is starting to grind you, meaning you can’t e t is front s uats I have never been a big front s uatter
e plode, stop and you are done. Take small umps so you because I can’t hold the weight on my damn shoulders.
can get uite a few sets in. I don’t really have a set number oing them now, you will need H less weight as your
for sets, but this is an e ample of how this would look uads will be very fatigued. n these put something under
when done correctly. your heels ( ust a small raise) so you hit more uad. se a
good full range of motion going deep and simply pyramid
13 10 - warm up up doing sets of 12 until you barely get 12.
1 10 warm up
22 6 That’s it
2 6
2 6 ptional hest and houlder workout ppro imately 20
29 6 sets
31 6, and it start to get heavy so you stop.
oal The strategy for this workout is very simple. I want
otice we didn’t go from 22 straight to 31 , so you get you to e perience the most massive pump you can get
some sets in. e’ll call this sets. total work sets. without oint stress. This adds training fre uency, but in an
intelligent and safe manner, as well as enhanced recovery
astly finish with your choice of hack s uats, leg e tension, and local growth factors to the targeted muscle. e do not
or a leg press machine (not free weight leg press). o use barbells, and only rarely dumbbells on this day.
sets of 20 with a lighter weight and full range of motion.
ust burn the muscle at this point and pump it until it is I have found that you can mi the order up of these
numb. ork a little uicker with shorter rest breaks to e ercises in any way you like, so don’t be afraid to
create metabolic stress. This creates new muscle growth as e periment
well. total work sets.
umbell he press I want you to find a weight that feels If you do not have a short red band from lite T , do
perfect for 12 reps and do sets of 12. n every rep e these
hard at the top, and then pause the dumbbells on your
chest. total work sets 6 ways o 3 sets of 10 here. 3 total work sets
hen you start your third e ercise, I want you to begin or e ample
to superset it with over and backs.
13 6
ver and backs w band ou are going to go over and 1 6
back 10 times each set. 22 6
2 6
o rounds. 31 6 (work set)
36 6 (work set)
or shoulders, follow this plan. 0 6 (last work set as rep speed slows down)
achine laterals (for rear delts) I want you to do 3 sets oal plosive work
of 30 on these. ou don’t have to hold and e . et a good
tempo going and ust pump your rear delts as hard as you anded leg press o sets of with 3 second descents.
can. 3 total work sets o a few feeder sets until the weight start feeling heavy
then start counting sets. total work sets.
oal uprama pump ecline smith press I want to do these again this week. I
want you to find a weight you can do for around 12 reps,
mith machine s uat gain ep. o 2 feeder sets then and do sets with it. Take each set to one rep short of
do one big drop set. The drop set is 6 reps, then 6- , then failure. n your th and last set, go ahead and go balls out
ust bust ass to near failure. o not do 1. ’s today though to failure. et the weight touch your chest, and fire it up,
ust do regular reps. 1 total work set. but only come up of the way. total work set
ote eel free to use a hack s uat on these too. I would T omen use a slight incline angle on these.
rather have done this, but they took ours out of the gym.
oal uprama pump
or e ample
1 plate a side (feeder set) able y o 3 sets of 10 with a H contraction on
2 plates a side (feeder set) each rep. hold the e for 2 seconds. I want your chest to
3 plates a side 6, dropped a off each side and do feel like it is going to cramp. 3 total work sets
more, then drop another on each side and do 12-1
more. This should crush you. It’s your last set of the day, so ote If you don’t have machine to do cable yes, you can
don’t hold back. do dumbell yes.
oal uprama pump oal ork a pumped muscle from stretch position.
o stiff legged work today. ent over rear dumbell laterals - n these you are doing
sets of 1 . se a full range of motion, and only take 90
hest - 1 sets houlders 11 sets seconds between sets. our rear delts should be on fire.
total work sets.
achine press Today ust do sets of working all the way
up until you can’t get anymore. lso, lower your reps oal uprama pump
with a 3 second eccentric, really feel your pecs lowering
the weight, controlling it. Then, drive it up hard, but not eated dumbell side laterals o ultra strict sets of 12
to lockout. e’ll count your last 3 sets as work sets. on’t while seated on a bench. ring the dumbbells up to ust
make huge umps in weight so you can get plenty of uality above head level. total work sets
sets in. 3 total work sets.
oal uprama pump
oal et blood owing in pecs, and get them activated.
oal Train e plosively Incline lying e tensions - ower these very slowly to your
forehead and drive to lockout. eep constant tension on
umbell pullovers These are the standard lay on a your tris. I want high reps here. o 3 sets of 20 reps with
bench, not across it pullovers. o sets of 10. total work this form. 3 total work sets.
sets.
lose grip pushups - se a shoulder width grip, and tuck
oal uprama pump on lats your elbows in your sides and crank one set to failure here.
on’t leave anything in the tank. 1 total work set.
arrow grip chins o the best you can over 3 sets. If you
can’t get a minimum of 6 solid reps, you can do close grip arbell curl 1. ’s o 2 warm up sets. These are 1. ’s. o
pulldowns. o 3 sets to failure, or sets of if using the lat curl the weight up all the way, lower it but only come half
pulldown. eally focus on driving your elbows down and way up, lower it, and then come back to the top. That is
not pulling with your arms ok. 3 total work sets. one rep. o sets of like this. our bis should have an
insane burn and pump form these. total work sets.
T If you have rip orce or at rip use them on Here are the guidelines - ust do this every week
these today.
- our first e ercise should be one of the following (try to
bar reverse curls rank out sets of 1 here. or each pick e ercises that you didn’t do earlier in the week)
set, you do 10 full reps curling the weight all the way up, 1 . eadows row
then only bring it up to 90 degrees for your last reps. 1 . ne arm barbell row
total work sets. 19. umbell rows
20. able rows
alves
n the cable rows, I have found a really good attachment
or calves, people are having tremendous success with the that work e tremely well if you want to try it.
ugust 2012 workout of the month article titled “monster
calves”. I want you to do this through the program. et’s http www. e cart.com members elite s default.
see if we can add an inch or more to your calves in 12 asp m cid 1 pid 22
weeks. I bet we can.
o sets 10 a er a few good warm up sets.
http e press.mountaindogdiet.com workouts
onster alves.php
- our second e ercise should be one of these
oal treme pump to deliver nutrients and trap growth 9. umbell pullovers
factors in the muscle. The more blood the better. 10. traight arm lat pulldowns.
ick one e ercise from the following to hit lower abs http www. e cart.com members elite s default.
- Hanging eg aises asp m cid 1 pid 069
- eg raises with your elbows supported on pad
- eg raises on a decline board bench This will help you train your serratus too which will help
- ups you spread your lats better. sets of 10.
ick one e ercise from the following to hit upper abs - our 3rd e ercise will be one of the following
- Incline sit ups 21. egular pulldowns
- ope pulldowns crunches 22. eutral grip (palms facing each other but shoulder
- and crunches width) pulldowns (can use ag grip neutral if you like)
23. arying pulldown grips ou can use the wiss bar
or abs these will always be simple. ou will pick an listed below and start wide and work your grip in as you
e ercise from the first list and do sets of 1 -2 reps go. This is my favorite way to do these.
depending on how hard they are. e t you will pick an 2 . arrow grip chin
e ercise from the upper ab list, and do the same. ach ab 2 . ide grip chin
workout will be sets.
ou can also mi your grips up on the chins, maybe do 2
sets wide, and then 2 narrow.
B e n c b y M
ELITE
i
F
k
TS
S
e ontribut
c
y training plan is based largely from what I’ve read in articles from ave Tate and ouie immons
on estside’s training template.
ver time I’ve found that I like a 3 week cycle on ma effort bench days. eek 1 is full with no
accommodating resistance. The 2nd week I keep the same basic e ercise but add accommodating
resistance and or limit (although I prefer full or near full ). eek 3 is shirt week for me.
n shirt weeks I like to alternate full weeks with overload weeks.
n ma effort days my secondary e ercise is typically a superset on close grip 3- board press ( )
with high rep band pressdowns, but on shirt days I’ll do chaos bench second to help ush out my
pressing muscles and oints. er this I move on to a heavy row variation, rear delts and light biceps.
or speed days my personal preference is bands over chains for 9 sets of 3 with - 0 of my raw
ma . I use bench as a secondary e ercise. I like cycling through weights over the course of 3 weeks
(e . k 1. ’s, k 2. 100’s, k 3. 110’s) and hit 3 sets of ma reps. Then I choose a triceps e tension
variation for -6 sets, then lat pulldowns with various grips attachments, and then rear delts and
light biceps.
s you can see my plan is nothing real new or different, but ust tweaking an established program to
personali e it for myself. This approach has worked well for me as well as my training partners over
the last several years.
ercises can be progressed or regressed based on the athlete’s skill level, progress and ability, however the
key is a lot of variation and e posure. The more e posure we have to various movements and oint actions, the
more proficient an athlete we can develop. Think of all the times we discuss need for an athlete to play multiple
sports to become great at lots of movement. e are recreating that same philosophy in the weight room for
youth athletes. The beauty of the 1 20 is it is developed on strengthening movement within a simple set and
rep scheme. wap out e ercises as you see fit for your specific group of athletes and what you are comfortable
with. ll e ercises for this age group are general, and become more intense and specific as the athlete develops.
n another note, I would like to say the 1 20 program is effective for athletes of all ages and e perience level.
hat changes is the intensity within the rep scheme, as well as e ercise selection moves from general to
movement and sport specific.
rogram 1
rogram 3
1x20 Cycle 3 Sets/
Reps
Exercise Wt Re- Wt Re- Wt Re- Wt Re- Wt Re- Wt Re-
sults sults sults sults sults sults
MB Alt Side to 1x10
Side
MB OH Forward 1x10
Throw
Goblet OR BB 1x20
Box Squat
DB Bench 1x20+
Trap Bar Deadlift 1x20
Chest Supported 1x20+
Rows
GHR 1x20
uthor io
P by
TE AM E L ITE
Deadlift 360
Author Bio
anked top 10 in the 2 2 pound weight class, o ordan has achieved an
elite total with best li s of a 9 0 pound s uat, 6 0 pound bench, and 20
pound deadli . In the 2 pound weight class, he has s uatted an ama ing
1003 pounds. o won the 200 ationals in the 2 2 pound class,
and took second place at the 200 orld hampionships. In 200 ,
he captured the 2 2 pound class title at the orld hampionships.
arried with three daughters, o earned a bachelor’s degree in ecreation
from the niversity of lorida and is currently a certified personal trainer
through T . He resides in rlando, la., and trains at rlando arbell.
Some notes on the training iant et. The following movements are done back to
cycle: back to back
ll of the sets and reps shown are the I sets. 2 . ide rip ips s any s ossible
or warm-up sets you can warm up however you feel
appropriate, but be aware that these sets are not 2 . ent ver ow
counted. If a er the first 2-3 e ercise you don’t feel
the need for warm-up sets, do not worry about it 2 . able ope ace ulll 20
3. tiff eg eadli s 3 12
2. ower url ( very heavy purposefully cheated 2 . eated achine hest press 20 (goal should be
barbell curl) to rep these out as fast as possible)
. odyweight ump unge-10 reps each leg 2 . tanding mith achine ide rip pright ow
3 1
166 – PROGRAMS THAT WORK 2014 elitefts.com
CARDIOVASCULAR TRAINING
or cardiovascular training, you will be running 0- 00 meter sprints. These workouts will be done twice
weekly, and no more fre uently than that. This portion of the program is optional, but it will result in
improved body composition if utili ed. ou must be able to sprint and have access to track. If a track is
not available, it can be roughly e ecuted on a treadmill, although the training effect wont be uite the
same.
The simpler you can keep things, the simpler it is to integrate into daily training. The goal of this program is to highlight how
easy integrating grip training can be and it does not need to be as di cult as your mind may make it.
• Train your grip three to four times per week. Track your progress, monitor how you are feeling and determine what
type of fre uency and volume you respond to.
• rip training can be very ta ing on your body. ive yourself time to acclimate to grip training in con unction with
your other strength training. isten to what your body is telling you. dapt and overcome.
• ou will likely have a discrepancy in grip strength between your two hands. Train both hands as much as possible.
hile I do train my right hand e tensively and my le as time permits, the contralateral strength training effect will
likely impact your off hand grip strength.
• Individual athletic interests and goals will dictate which type of grip training is most important. ll components of
grip strength should be integrated into training, although specific areas may have more relevance for individual
athletes. It is important to maintain balance in your grip strength.
• Identifying your own sweet spot for grip training will take some time. Identify if three or four days training per
week is manageable.
The length of your cycle may vary depending on how you are feeling. ou will know when your grip is shot and you
need a break. The first cycle should be moderate but manageable to get your body ready for grip training. general
break down would be
eek Take the week off of grip training completely. ou may determine that doing this on week four is more
appropriate for you. Train according to how your body is feeling and communicating with you.
ripper Training
Identify the fre uency that is most manageable for you. Train heavy sets 3 3 one or two times per week and integrate
static holds for 3 10 second minimum one time per week in addition to a moderate work set. Initially start with a parallel
set and over time increase the distance to either a credit card set or ust a deep set.
1 ” ouble verhand with a fat bar hold for time or work sets of
late inches start with s and increase diameter of pinches by adding additional plates or increase plate si e weight
Grip Medley: These are by far the most fun grip event there is and will break up the tediousness that can be
e perienced from grip training. reate a medley of 20-30 different grip events and run through it two to three
times once per week. vents should re ect all components of grip strength. rainstorm implements, weights,
bars, sledgehammers, large stones, or whatever else that you have access to. ave this for your last training of
the week. ou will be wrecked.
Improving grip strength is necessary for athletes of nearly all disciplines. It is also very easy to improve and develop.
Through consistent and focused effort over time, it will improve. ike anything else, you need to put the work in to reap
the benefits. nce you have developed a baseline understanding of how you respond to grip training and how to integrate
it into your current training, then a structured and more well-defined grip program would be appropriate. ntil that time,
the guidelines listed above will start you down your path to a monster grip.
Author Bio
Te ew
t Lad
t
by TMEaFTS staff
ELI
The Plan
You do chin ups three days a week. Some horizontal rowing is also recommended. Barbell, dumbbell, machine or
cable rows are all fine. No need to go crazy with the extra rows just 2-3 sets of 8-10 for added volume.
I created a video to show you how to set up the bands and proper execution of chin ups. Make sure you review
this before starting.
The bands she used are elitefts pro long bands. You will use Average, light, Monster mini, mini, and micro mini
bands. You can use either the knee in the band or standing in the band style to get the proper amount of tension
you need. You don’t want these to be overly easy. If standing in the band is easy then use the knee in style.
The mini and the micro mini band were more of a mental help than they were a physical help. You may need
that mental help more than you need physical help as well. Good luck!
Week 1
Workout 1 – average band 3x8 (sets x reps)
Workout 2 – light band 6x2
Workout 3 - average band 4x6
Week 2
Workout 1 – average band 3x8, monster mini band 1x1
Workout 2 - orange band 1x2, monster mini band 9x1
Workout 3 - average band 4x6, monster mini band 9x1
Week 3
No chin ups
Week 4
Workout 1 – average band 3x8, monster mini band 2x1
Workout 2 - light band 6x2, monster mini band 2x1
Workout 3 - average band 3x6 – She was fatigued so these were cut short. If you feel good do 4x6.
Week 5
Workout 1 – Average band 3x8, Average 2x2 with a pull up grip.
Workout 2 - Light band 6x2, Mini band 3x1
Workout 3 – Light band 1x2, Mini band x1, Micro mini x1, Average band x6,5,4,3,2,1
Week 6
Workout 1 – Average band 3x8, Average 3x2 with a pull up grip (overhand).
Workout 2 - light band 5x3, x2 (missed last rep)
Workout 3 - Light band 1x2, Mini band x1, Chin up with no band!!!, Average band x10,8,6,4
AUTHOR BIO
Matt is an elite level powerlifter with best lifts
of 835, 500 and 705 in the 242-pound class. He
works as a social media specialist and is one of
the faces behind the elitefts Twitter and Facbook
accounts.
• Do I have the knowledge base to teach the bio-mechanical positions and the movements?
• Do I have the experience with identifying and addressing technique discrepancies while instituting
corrective strategies?
• Do I have enough qualified coaches for the number of athletes I have at one time in my facility?
• Do I have enough time during the training session, training week, and training cycle with my athletes to
ensure technical proficiency of the lifts?
• Do I have enough space and enough stations to safely accommodate novice athletes performing explosive
movements (some of them overhead)?
• Do I have the proper equipment (the correct bars, bumpers, platforms, or appropriate flooring) for my
athletes to execute these movements?
• Are my athletes’ chronological, biological, and training ages all conducive of productive training sessions
using Olympic weightlifting movements?
The following is a basic program utili ing the con ugate system of periodi ation for athletes. This program centers
around the lympic li s and their variations. ne drawback from his program is that it may not be specific
enough for lympic i ers and too specific on weightli ing movements for proficiency among beginners. This
may, however, be the optimal program for athletes training at a facility geared toward lympic li ing or that
have an interest in it.
eekly Template
Load Week Snatch from Floor Clean from Floor Push Press
ReLoad Week Snatch from Blocks Clean from Blocks Jerk Split from Blocks
Test Week Snatch from Floor Clean From Floor Split Jerk from Catch
6- eek rogram
WEEK 1
MONDAY WEDNESDAY FRIDAY
Pause Snatch 70% 3 sets of 3 Pause Clean 70% 3 sets of 3 Split Stance OHP 70% 3 sets of 3
OH Squat w/ Pause 70% 3x3 Front Squat w/ Pause 70% 3x3 Back Squat w/ Pause 70% 3x3
BTN PP w/ Pause 70% 3x3 Bench Press 70% 3x5 SL BB RDL 70% 3x6
Meadows Row 3x8-10 Glute-Ham Raise 15 reps Chin-Up 20 reps
WEEK 2
MONDAY WEDNESDAY FRIDAY
Halting Snatch 85% 3 sets of 2 Halting Clean 85% x 3x2 Split Jerk 85% 3 sets of 2
Overhead Squat 5x3 Front Squat 85% 4x2 Barbell Back Squat 85% 3x2
BTN Push Press 5x3 Bench Press w/ Chains 85% 3x2 CG Barbell RDL 125% 3x6
Pendlay Row 4 sets of 4 Eccentric GHR 35 reps WG Pull-Up 30 reps
WEEK 3
MONDAY WEDNESDAY FRIDAY
Hang Snatch 70% 4 sets of 3 Hang Clean 70% 4 sets of 3 Military Press 70% 4 sets of 3
OH Squat w/ Pause 70% 4x3 Front Squat 70% 4x3 Box Squat w/ Chains 70% 4x3
BTN Split Jerk 70% 2x3 Incline Press 70% 8,6,4 SG Barbell RDL 105% 3x6
Bent Over Row 3x8-10 Glute-Ham Raise 50 reps Mixed Grip Pull-Up 12x2
WEEK 4
MONDAY WEDNESDAY FRIDAY
Snatch from floor 90% 3 sets of 2 Clean from Floor 90% 3 sets of 2 Push Press 90% 3x2
Overhead Squat 90% 3x2 Front Squat 90% 3 sets of 2 Back Squat 90% 2x2
BTN Push Press 90% 8x1 Bench Press w/ bands 90% 5x3 Trap Bar DL 90% x 4,3,2,1
Meadows Row 3x8-10 Eccentric GHR 25 reps WG Pull-Up 25 reps
WEEK 5
MONDAY WEDNESDAY FRIDAY
Block Snatch 80% 5 sets of 2 Block Clean 80% 5 sets of 2 Split Jerk from Blocks 80% 5x2
Overhead Squat 80% 5x2 Front Squat 60% 5 sets of 2 Box Squat 60% 8x2
BTN Split Jerk 80% 5x2 2 Board BP 80% 5 sets of 3 Clean Pulls 100% 5x2
Pendlay Row 2x5 Glute-Ham Raise 2 sets of 5 NG Pull-Up 10 sets of 3
Author Bio
ark atts is the irector of ducation at elite s.com and the hio tate
irector. He is also an ad unct professor in the ollege of rofessional pplied
tudies at rbana niversity. atts has a master’s degree in e ercise science and
health promotion from alifornia niversity of ennsylvania and a master’s degree in
elementary education from larion niversity of ennsylvania. ark has been working
with college athletes in over 20 different sports at the ivision I, II, and III levels for over
1 years as a strength and conditioning coach. rior to elite s , he coached athletes
at enison niversity, the nited tates ilitary cademy at est oint, llegheny
ollege, and larion niversity. He has also completed strength and conditioning
internships at the niversity of Tulsa and hio tate niversity. ark is certified by the
ational trength onditioning ssociation, eightli ing, the ational cademy
of ports edicine, and the ollegiate trength onditioning oaches ssociation.
He started competing in powerli ing in 199 and is an amateur trongman competitor
in the master’s division. ark is originally from ittsburgh, ennsylvania, and is a
veteran.
The hardest part is checking your ego at the door and starting off with baby steps.
y strength training recommendations will be general. ick e ercises that you are good at. If you are an
awesome front s uatter, I would hold off e tensive front s ua ng until mid- summer due to the amount of
uad focus that you’ve had for the past months in skating. nce sprinting volume starts to get higher (weeks
6- ) I like to bring the front s ua ng into training for all of my athletes because of how intensive sprinting is on
the hamstring. Isnt it ironic that my guys don’t(or at least haven’t) blown hammies
emember, and I can’t say this enough-Training is about what’s optimal not ma imal that works.
Bioenergetics
robably better know as energy system training to the person in the semi- know. If you are still calling it cardio,
lose the li ing gloves and the tank top bra. I’m going to be very basic here so that I don’t overwhelm you. This
chart breaks down the 3 nergy ystems in a very simple way. In a sense, “they are all on all the time.” It’s not
like shi ing gears in a manual transmission going from one to the other. Ice Hockey , at least on the collegiate
level and higher, I can say without a doubt is -lactic erobic despite the popular belief that since a hockey shi
is 0- seconds in length that it’s lactic.
Here are some very specific points as to why that line of thinking is incorrect.
actic events are sub-ma imal. The ma ority of “hockey moves” done on the ice during a shi are at ma imal
effort. That’s why 100m times are slower than 200m times and 00m times. esus can’t run 10 seconds four
times in a row in a 00m. The 00m world record for men is 3.1 . olt’s 100m world record is 9. .
friend in the business several years ago tested the blood lactate level of players coming off of the ice during an
H game and before periods and found that hockey isn’t a lactic sports.
ow that that’s out of the way, the aerobic system is the easiest to train. To do this properly, you’ll need to
invest in a heart rate monitor. I prefer the olar 100 or 300. They are relatively ine pensive if you look on
ma on and should be under 100. et’s face it, you spend 200 on sticks and 00 on skates. pending an
average of 30- 0 a year on specific customi ed training is a no brainer. I’m going to be very general here. ith
my athletes, I use the o o test. I prefer it to get 2 a es and a Heart rates because it’s an aerobic test
that uses change of direction verse long straight line distance running. ince every team sport is “change of
direction” I prefer the o o test. ith this workout, we’ll use more general numbers which are still way more
effective than using a stopwatch for general rest.
In regards to sprint volume, I would perform a ma of 300- 00 yards ma and 1 00 yards total for the week. I
would also completely rest between sprint bouts. That’s 3 minutes depending on how far the sprint is.
y focus will be outlining a general workout for proper and e cient aerobic development in preparation for the
season. This isn’t e actly what we do here but it’s the structure framework. If you follow the format, you will
be way better off than what you’ve been doing in the past in regards to preparing yourself to play the game of
hockey.
The workouts that I’m going to layout are days in nature. ou can throw in some e tra recovery “road work”
if you would like. tay off of the road though. I personally prefer running in the woods on trails. I throw in the
blue tooth ear buds and let my dog run off leash. The idea is to keep the run under 20 minutes and it should be
easy. If your heart rate naturally gets very high (1 bpm), then keep it under 160. therwise, keep it under
1 0 bpm. That’s not easy to do. emember, this is a recovery workout not an intense run.
Tempo Runs
To keep it simple, tempo running is sprinting at 0- of your ma imum speed. To get an idea of how fast that
this is, run a 0, a 60, and an 0 yard sprint at full speed and get timed. ou can “run into the start” which means
that instead of taking a 3 or point down stance you can og into the start. If you only have one timer, simply
hold your hand up and drop it as you cross the line to signal to the timer to start the clock. ake sure that you
have warmed up properly. Take minutes in between sprints and make sure that you are completely rested. I
The tempo workout will list the distance in which you are to run. It will list the e ercise that you are going to do
a er each tempo. It will tell you what heart rate that you should rest to before you run another tempo. It will
tell you in either total time or reps the volume that you are doing for that day. It will look something like this
s the summer continues, you will see your body adapt by dropping to the specific heart rate much faster. In
other words, your rest period will get shorter and shorter. I will increase the “resting heart rate” which will
cause your rest to lessen and your body to adapt.
Slide Board
The slide board is a tool that I’ve been using for over years. The way that I use it has evolved with my on ice
beliefs over those years as well. The slide board is an awesome tool. I use this tool to transition the training
effects from the ground field to the ice. kating isn’t a natural motion for 0- of hockey players. recent
study stated that 0 of hockey players have some form of damage to their hips, whether it’s I or labrum
tears. I believe that a er - months of skating - days a week, the hips need a break. The ice sessions, for
which I believe that there should be 1-2 per week ma early in the offseason, should focus on skating techni ue
and skill work. That could be one day of skill and one day of skating techni ue or a mi of both each day. That’s
up to you, your coach(s), and the ice time that’s available.
I’ve recorded every shi that’s been done at my facility and out since 200 -06. I’ve used heart rate monitors to
track peak heart rates and recovery rates a er each “shi ”. This allows me to monitor when the workouts need
ad usted (easier or harder). It’s also a tool to determine when a guy is ge ng over trained. Hockey players are
tough ’s. They will push through most of the time. ost of the time, that’s not good in training. ames
are a different story. If a guy’s heart rate is sky high a er shi s and it isn’t recovering like it should, then it’s a
conversation starter and finisher. They can’t argue with me when the facts are written down on paper, usually
in their handwriting.
I currently use the slide board in 2 ways. The first is for recovery by doing longboard sprints at for
times between 60-90 seconds. oing longer than 90 seconds results in terrible form and becomes counter
productive. e t, I will do short board sprint work that mimics shi s on the ice. It’s a mi of sprints, coasts, and
The columns that I’ve used on the top of a notebook look like this (I’m working on a database that will allow my
guys to punch their data into an Ipad and load it straight to the database. o more sweat stained notebooks
with runny ink)
Testing
The most important test that you can perform in regards to the scope of this workout is your resting heart
rate, especially if you can’t figure out the o o test. To test resting heart rate, have your heart rate monitor
and strap by your bedside. hen you wake up in the morning, grab the strap, lick it, and put it on. ay back
down. Turn the watch on and lay there for 1-2 minutes. reathe deeply and rela . our resting heart is the
appro imate average of that time. I’d do it 2-3 different days ust to make sure that you aren’t catching a bad
day. y fighters get to the high 30’s during their fight camp. ne guy was at 36 bpm. ou don’t want to
The Workouts
et me start by saying that I use what works for the individual. or one of my elite guys who is an athletic
freak, I use a lock Training ertical Integration lend. It’s what I have to do with a 6 pound s ua ng, 3 ’
vertical having freak of a pro hockey player. or your age level of development I blend ertical Integration
with the on ugate e uence ystem. I’ve been studying this stuff for 20 years and I’m a blend of a lot of
in uences. Taken directly from one of the greatest sports scientist to have ever lived, r. uri erkhoshansky’s
website, he e plains verse when answering a uestion on his old forum.
The orkouts
ssentially and can be charted like this. This should pertain to all of your training. hooting and skating
early in the offseason should be non-specific. s the summer progresses, your training becomes more specific
to prepare for the game of hockey.
word on deloading. I don’t specifically deload in this program. That would be typically the week before a camp
or the week of vacation. It depends on when camps and vacation fall.
In these workouts, I’m going to give some basic e ercise selections that I’ve used. That’s it. y ay 1,3, workouts
are 2 hours long. ays 2 and are about 90 minutes. I’m not making special reps or intensity recommendations.
That’s an entirely different article that many others have written. y modification would be to ad ust for the
stimulus that you ge ng via the athletic movements(sprinting, umping, plyos, lympic i s, med ball throws)
which should take priority most of the off season. uring the season, the sports skills should be the priority for
the “bank”.
GPP Block A
Day 1 Low sets/reps Week 16 Week Week 14
15
med ball throw
1 leg squats on a box
Front Step Back Lunge
Block B
Block C
Block D
Block E
lock gets tricky in regards to this forum. ith my athletes, I primarily bench with a fat bar all summer as well
as perform pull chin-ups using a fat bar. In lock , I will focus specifically on the e ercises that they need to
do for testing. ome teams have their guys perform weighted pull-ups, some are reps. ith benching (since
everyone tests bench press) some are tested via reps, some are tested for single reps. ore teams than I would
like to admit, test “conditioning” using 300 yd shuttles. s stated before, that’s lactic in nature and causes of
ton of “lactic acid burn” in the legs. ith the superb condition that my athletes are in, it’s not very hard to have
them adapt and get used to the lactic training test prep doing a few shuttle a week. This isn’t hard to put into a
week because the “strength training” is cut to 2 s a week and is focused on the main li s as well as the athlete’s
specific tests. few guys outperform the team but most are still in the top which makes everyone happy.
gain, the aerobic system really aids in recovery between shuttles plus all of the skating in the summer tends to
be more lactic then a-lactic aerobic.
This block is essentially “shining the diamond” that was created all summer long. The idea is to be peaked for
camp. In a perfect world, you would be peaked a er camp and for the first game but that’s unrealistic in teams
sports in the .
ou should be on the ice 3- days a week on week . Two of those days should be harder and more drill based.
The other days are skill intensive and lighter.
eek 3- days of skating. 3 hard days, 2 easier days. eek 2- ays of hard skating. eek 1- depends on your
testing and skating schedule. The heaviest lower body li should be 10 days before your testing. ou should
bench around 0 3- days out and still be ok.
Block E
If I can help in any way please feel free to contact me. lease don’t ask a general uestion without providing
any details as to your situation. or e ample, a bad uestion is “How much time should I spend on the ice r
How many sprints should I do ” a er telling me that you are 16 ys old, you play hockey, and you are from Topeca
ansas. y response is going to be “it depends”. The more details the better. oaches, if you would like to talk
shop and get more specific details about your situation please contact me as well. gain this is a skeleton of
what I do and is as vanilla as I can get.
Thanks for reading I hope that I’ve been able to help in some way to your hockey career
scott umbergerperformance.com
www.umbergerperformance.com
Weeks 1-3:
3 week
1x20
wave
Warm Trap Complx (Via Hurdle Work Med Ball Work
Ups Watts)
Week 1 Day 1 Week1 Day 2 Week 1 Day 3
Squat
Bench
Dead
Pull Up
DB In-
cline
RDL
Cable
Row
Glute
Ham
Rev Hy-
per
E Row
Tri Push
BB Curl
Dragon-
fly
Lat Raise
Hypers
epeat this for three weeks trying to improve upon total tonnage li ed.
1
week
1x14
wave
Warm Trap Complx Hurdle Work Med Ball Work
Ups (Via Watts)
Week 1 Day 1 Week1 Day 2 Week 1 Day 3
Squat
Bench
Dead
Pull Up
DB In-
cline
RDL
Cable
Row
Glute
Ham
Rev Hy-
per
E Row
Tri Push
BB Curl
Dragon-
fly
Lat Raise
Hypers
otice I didn’t change anything, not even the warm up. ust increase the intensity.
1 week 1x8,
1x6 wave
Warm Ups Trap Complx Hurdle Work Med Ball Work
(Via Watts)
Week 1 Day 1 Week1 Day 2 Week 1 Day 3
Squat
Bench
Dead
Pull Up
DB Incline
RDL
Cable Row
Glute Ham
Rev Hyper
E Row
Tri Push
BB Curl
Dragonfly
Lat Raise
Hypers
er all of this my s uat and deadli felt stronger going into the ne t few week, while my bench didn’t feel great.
This did not surprise me.
Week 6-8
Now is the time for more sport specificity from my training.
The goal is to start to push up the weights I am using on the
main lifts and get stronger.
Week 6
Sun
Exercise Set Reps % Actual
Deads 6x2 70-80
DE Squats 8x2 (with contrast) 50-60
1a Front Lunge 3x8
1b Shrugs 3x30
Week 7
Sun
Exercise Set Reps % Actual
Deads 6x3 70-80
DE Squats 8x2 (with contrast) 50-60
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Week 8
Sun
Exercise Set Reps % Actual
Deads 6x4 70-80
DE Squats 6x2 (with contrast) 50-60
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Exercise Set Reps % Actual
Bench Press 8x3 70+
Sun
Exercise Set Reps % Actual
Deads 5x2, 2x1 70-80, 80-90
DE Squats 8x2 (no contrast) 50-60
1a Front Lunge 3x5
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Week 10
Sun
Exercise Set Reps % Actual
Deads 3x2, 3x1 70-80, 90
DE Squats 8x2 (with contrast) 50-60
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Exercise Set Reps % Actual
Bench Press 10x2 65
Floor Press 5x6 60
Week 11
Sun
Exercise Set Reps % Actual
Deads 2x2, 3-4x1 70-80, 90+
DE Squats 8x2 (with contrast) 50-60
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Exercise Set Reps % Actual
Bench Press 6x4 70
Floor Press 4x6 60
Pulls Ups 5x10
1a CS Row 3x12
Week 12 Test
Time to test your strength. As I mentioned, this program is working great for
me so far. The only weakness I have noticed is that some lifters with very high
strength levels may get beaten up and need a down week added in here. I train
with Casey Willams and he cannot perform this program, as the weights will
just be too rough on him. But, for normal humans this is a great way to push
yourself and test your strength.
uthor io
Pr b y
TEAM
A l n Co
w y FTS
ELITE
AUTHOR BIO
Circuit two: lwyn is a Tae kwon-do international champi-
1a:Inverted Row Feet-Elevated 3 x AMRAP 60s rest on and has utili ed his personal e perience as
1b:Glute-Ham Raise 3 x AMRAP 60s rest an athlete and combined it with the advanced
theories of uropean ports cience and the
2a: Barbell Push Press 3 x 6 60s rest principles of modern strength and conditioning
2b: TRX RFE Split Squat 3 x 6 ea. 60s rest systems. He worked with a wide variety of cli-
entele, including several lympic and national
Day Three level athletes, five orld hampions and profes-
sionals in a multitude of sports including bo ing,
Warm up martial arts, soccer, ice skating, football, fencing,
triathlon, rugby, bodybuilding, dance and fitness
Core: Ab Wheel Rollouts 2 x 10 60s rest competition.
http www.alwyncosgrove.com
Power: Med Ball Rotational Cross-Behind Side Throws
2-3 x 6 ea.
Strength:
Hex Bar Deadlift (high handles – work up to a 5RM)
Rest 30s and perform one set of as many reps as possible
with 90% of the 5RM
Rest 30s and repeat with AMRAP with 90% of the previous
set
Circuit:
Alternate each workout between:
evelopmental ifferences
uick overview of the differences of eightli ing’s developmental stages should help as you go through
the following li s and programs with youth athletes, or yourself.
ounger li ers will be unable to handle higher intensities like their older counterparts and techni ue
work should be a main focus at this stage of development. ames should be a large part of their programs at this
point, as well. The structure of their program is varied and low. This is synonymous with the “ damentals”
and “ earning to Train,” or more specifically, “ undamental eightli ing kills” and “ earning eightli ing”
stages of the merican evelopment odel of long-term athlete development. They will have a much larger
pool of li s included in their program as they gain the movement acuity to be able to perform all of them at a
higher standard. This is similar to the multi-sport athlete, where we try to promote movement competency in all
of the movement planes. Here, we are trying to enhance movement ability and strength from all angles. t this
point, the idea is to stay away from speciali ation which, in weightli ing, would be performing the snatch and
clean and erk for a large ma ority of the athlete’s training.
s the athlete progresses they will begin to focus more on strength and power development (performance
outcomes). Techni ue is still, as always, important, but is reinforced at this time, not the main focus. The total
number of li s at this point will begin to decline as the athlete becomes more proficient in the competition li s.
This is dedicated more towards speciali ing, but not uite yet. This is the “Training eightli ing” stage. It should
be noted that, at this stage, youth athletes are beginning to enter puberty and their growth spurts. s the athlete
begins to become accustomed to their new limb lengths, they may lose some coordination. This is temporary as
they regain their proprioception.
The final stage of development is coined the “ erformance eightli ing” stage and is synonymous
with the “Training to ompete” and “Training to in” stages. This is where speciali ation sets in for the young
weightli er. The main focus has now shi ed to training specifically for competition in weightli ing. ll of their
e ercises are performed with the sole purpose of enhancing the snatch, clean, and erk. eeping this in mind, the
list of e ercises is reduced to ust a handful. The athlete is now training more fre uently to develop the highest
movement proficiency possible in both competition li s, while trying to gain or maintain strength levels.
Note: It must be recogni ed that these are stages of development for youth li ers. If an adult wants to begin
training with you in the lympic li s, their development will be different because they have already reached
physiological and biological maturity. s for progressing in the li s, adults may have a harder time accumulating
the necessary movement skills specific to weightli ing. This is due to their movement ac uisition being much
more hard-wired because they have moved the way they have for so long. They are “set in their ways.” It is
easier for the youth athlete to learn new movements because they have yet to develop bad habits and their
movements can still be molded e ciently as they are developing neurologically.
erk ercises
The erk is a different beast all-together. any li ers work their whole career at fi ing problems with
their erk, while others pick it up very uickly. ompetitors in strongman woman events will have a natural
advantage in overhead strength when starting to erk with the lympic li s. The same can be said of weightli ers
who convert to strongman woman competition. The erk can be progressed ust like the snatch or clean.
1. Press
2. H ress ( lean rip or slightly wider)
3. ress in plit ( ront H )
. Push Press
. H ush ress ( lean rip or slightly wider)
6. ush ress in plit ( ront H )
. ower erk
. H ower erk
Example Program
The following is an e ample of a program one might want to use for an adult who has a few years of training
e perience with basic strength li s, but not much in the way of the lympic li s.
This li er wants to attain good techni ue in the snatch and clean and erk, while also building his ma strength.
ou’ll notice that the only 1 s used are his basic strength li s. e do not yet know where his numbers are
for the lympic li s and their derivatives. His current numbers are as follows
odyweight 1 0lbs 1. kg
ack uat 0 lbs 1 .1kg
ront uat 32 lbs 1 . kg
eadli 00lbs 22 .2kg
ress 20 lbs 93.1 kg
Day 1
Day 3
Exercise Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
Snatch Pull 3x3 4x3 4x4 2x3 4x3 4x3
(Power
Position)
Snatch 4x5 4x5 4x4 2x5 4x4 4x3
Grip RDL
Overhead 4x3 4x3 4x4 2x3 4x4 4x3
Squat
Push Press 3x4 4x5 4x5 2x5 4x6 4x5
Day 4
I hope that this sample program serves as a guide in your goals to become a better coach in serving your athletes,
or a better athlete in reaching your li ing goals.
oug erninger is the assistant strength coach at the ational trength and
onditioning ssociation’s ( ) orld Head uarters erformance enter
in olorado prings, olorado. He received his master’s degree in kinesiology
from owling reen tate niversity. He has been a competitive weightli er
with bests of 101 kg in the snatch and 12 kg in the clean and erk in the -
kg class. In the gym, he has personal bests of a 3 0lb back s uat, 310lb front
s uat, and 00lb deadli all at 1 0lb bodyweight. He holds a , ,
and evel 2. oug is currently in the process of starting a weightli ing
club, onumental trength, near onument, olorado. To learn more,
visit oug’s websites at www.dougberninger.com and www.facebook.com
onumental trength lub.
What can this program do for you? In 20 weeks I made the following progress:
uat (sleeves) 1 to 30
ench 303 1 to 2 0 9 and 320 1
umo eadli 1 to 00 1
otes
• y programming goes with sets, then reps (i.e. 3 sets of 3 reps)
• se recovery modalities as you need (e tra foam rolling, naps, contrast showers, psom salt baths, hot cold
tubs, cheat days (wisely), etc.)
• n uat day you can use knee wraps, although I highly recommend you avoid this in the off season. tick
with knee sleeves until you know you have a meet planned and are about 10-12 weeks out.
•
• er your a ffort ork, you will see a percent with sets and reps, this percent is based off the heavy set
you hit. or e If you front s uat 2 0 that e uals a 2 1 front s uat take your percent from this. If it comes
to an odd number (i.e. 233), round down (i.e. 230).
• If you don’t use bands for speed work, 10 to speed work numbers
• If your elbows are feeling beat up, perform 2-3 sets of curls as needed.
• T I I T If you miss on a ffort ay, you are ove on
• T take multiple attempts on a ffort ay If your set felt heavy, stop there. Try to beat that weight
in 2 weeks. ’T T
• peed ork for pper ody will be mini bands. TI
• peed ork for ower ody will vary based upon deadli and s uat ma es
Squat
22 or less, mini
226-36 , monster mini
3 6- 2 , light
2 , average
Deadlift
2 or less, mini
2 6- 0 , monster mini
06- 0, light
1 , average
If not bands are listed this will be straight weight. If you have access to chains, decrease the percentage by
(e 0 9 3 straight weight 9 3 with chains)
Author Bio
randon mitley is a strength coach and personal trainer out of Indiana. randon is
currently attending Indiana tate niversity where he is obtaining his asters degree in
coaching. randon graduated from urdue niversity with a achelor’s degree in Health
and itness. hile at urdue, randon was named 2011 ersonal Trainer of the ear. He
has worked with multiple division I athletes to youth athletes in various sports, all the
way to grandparents and regular weekend warriors . randon has competed in multiple
disciplines such as wrestling, bodybuilding, powerli ing, and lympic li ing. He holds
the th highest raw s uat and total at 132-lbs. with best li s including a 01-lb s uat,
303-lb bench, 01-lb deadli , and 1306-lb total. He was invited to train at the notorious
estside arbell with ouie immons, but is currently sponsored by the best company in
the industry, lite T , where he is highly involved with powerli ing and coaches urdue
arbell. He is also a ertified trength and onditioning pecialist ( ), ertified
ersonal Trainer ( T), and ports erformance evel 1 oach ( )
by N TS c
F
ELITE
W
hat makes my ob interesting, are the daily challenges I have with the people that I work with. To
clarify, I mean to say that I am an e pert in the design and development of programs for people
with developmental disabilities, speciali ing in autism. or the last 1 years, me and my team have
diagnosed, assessed, intervened and recorded more than 1 00 events from ages 1 months to 6 years old
both in the country of yprus and abroad. e have worked and trained octors, teachers, assistants, therapists,
specialists and parents. The e perience and knowledge we offer and get is invaluable. hile each specialist on
our team can offer different opinions, specialties, and advice, there is one thing that we can all agree on as the
norm
Autism: Either you “get it” or you don’t!
ur endeavor is always to inform and educate the people who come to us for everything about autism, each
with its own speciali ation. In this small article we will try to e plain some things that could help during the early
stages for any person with autism. It is I T T for you to understand that I recommend you consult
a specialist to continue the program so that it has the correct results.
Summarized, there are 4 categories that we group kids in after we assess them.
1. The eeker. In this category the person has heightened awareness with low sensitivity to stimulation
and will seek out input. The obvious signs for this are that the person who belongs to this category is
fre uently and intensively moving, umping, spinning and touching people and ob ects.
2. The ctive voider. In this category the person has high awareness with high sensitivity and active
responses. The obvious signs for this are that the person who belongs to this category will actively avoid
everything. The person will be searching out escape areas, covering their ears or eyes or both, and may
show aggression ust to “protect” themselves.
3. The verwhelmed. In this category the person has heightened awareness, high sensitivity but lacks active
response. The obvious signs for that are that the person that belongs to this category can become easily
overwhelmed. The person will complain about things “bothering” them, fre uently an ious or upset or
both, overreacts to small changes in the environment.
. The nder- esponder. In this category the person has poor awareness and low sensitivity to stimulation.
The obvious signs are that the person that belongs to this category misses environmental cues, slow
processing. The person acts as if they do not hear, misses gestures and cues, sedentary.
hen analy ing the categories we can see that the in the first two categories the people may move fre uently.
The difference though is the reason behind it. The seekers move because they are looking for the stimulation and
the avoiders are attempting to escape the stimulation.
The last two categories also have similarities. In these two the person may show that they are not so “sensory
needy” than in the first two. The person that is overwhelmed is vigilant and will have an iety to the environment
o for our team when we have to assess in order to design and develop the sensory program part of a child
with autism and any other developmental delay, those are the categories we have in mind while we use our
assessment tools.
or every category, and for every child in each category, we use different activities since we consider other
factors very critical for their training with us. epending on what each child’s autism co-e ists with, we design
their weekly or two weeks program.
I chose the case below to e plain e actly what I mean and how the first two to three weeks can be for one case.
The program we designed was to help the child to process the sensory information that they were ge ng from
the environment, organi e them, and be able to function based on their age level.
Balance Board
ide open legs 20 reps
iddle open legs 20 reps
lose legs 20 reps
2. Tube
- The child can get in the tunnel on their belly and elbows then must crawl like a snake.
- more advanced and di cult level is to hold a piece of pu le in order to place it into the pu le that
is at the other side of the tunnel.
- n even more advanced and even more di cult level is to have the head up and push the ball through
the tunnel with their hand.
-
3. Crash Pillow
The child can ump from a higher place than normal and land on the pillow. They can ump and land on their back
or on hands and knees.
This helps: The deep pressure that the muscles and joints get is making the proprioceptive input
stronger. Using the Crashing Pillow for different activities can help differently.
Tips:
- Balanced board dimensions: 1 cm (6 inches) high cm (3 inches) length 3 cm (1 inches)
width. The thickness of the color or amount of the colors depends mostly of the child’s abilities.
- Stool dimensions: 2 wooden pieces and each piece should be about 30cm (12 inches) long (see the
photo).
- Bands: ny bands that the child can use and handle.
- Tube dimensions: about 3.6 cm ( yards) long.
- Crash Pillow dimensions: should be longer than your child’s height. hould be thick enough to be
able to hold the child without the child hi ng the oor.
The above program was designed for two weeks and then more activities were added, changed, or modified. This
specific program can be used by any child that needs improvement on balance, movement and body position
for two weeks but I would suggest for it not to be used more than two weeks. The program T be made for
each and every individual child’s specific needs upon constant assessment. “cookie cutter” program will not
last very long and this is when you can see the difference between a beginner and a true “specialist” in the field
of autism.
efi is a pecial ducation teacher for an utism nit in the country of yprus.
he is also the co-operator of utism ssessment upport ractice, a team
designed to work with any and all needs of anyone on the utism pectrum as
well as anyone working with people on the utism pectrum. ith a achelor’s
egree and two aster’s egrees behind her, she is continuing to complete her
h in utism as well. e might ust add that she has managed a ron e edal
at the 201 uropean asters eightli ing hampionships as well as placing th
at The orld asters hampionships. ou might say that her hands are filled with
children during the day and covered in chalk most evenings.
ailingly li ers and athletes, irrespective of their training, chronological, or biological age accept popular training
methodologies as dogma with the intentions of riding them out into the sunset of their training and athletic
careers. hile lite T and its collective brain trust of the best coaches and trainers in the business have impacted
millions spanning the globe with the programs they have created and championed, there are assuredly a few
outliers who continue to chug along, fighting through in uries and competing demands, and haven’t attained
an iota of the success the masses have en oyed. urther, many well intentioned li ers and athletes don’t know
any better and in spite of their lack of knowledge, continue to am s uare pegs in round holes with respect to
their training. or e ample, some of the most seasoned and educated li ers and athletes eschew recovery and
or always insist on riding a bravado fueled wave of overreaching accompanied by attempts, despite the fact
that their body’s check engine light has been ickering as they pummel themselves into a downward spiral of
overtraining, staleness, and in ury.
or aging athletes and li ers, especially those with competing demands, such as physiological and psychological
stressors, it is imperative that a harmony between training and recovery be established. ccording to the
acclaimed documentary, iller tress, which originally aired during the onset of the reat ecession in 200 ,
stress, was revealed as a key culprit in destroying our bodies and brains. hichever theories of stress are
accepted - elye’s stress model - defined by eneral daptation yndrome and serves as the foundational basis
of the study of e ercise physiology - or more modern theories, such as one proposed by c wen, that defines
stress as two systems (homeostasis and allostasis) operating in concordance to sustain life - it stands to reason
that stress, if not managed properly, can put the brakes on training progress as well as overall uality of life.
rograms which do not fully account for the ebb and ow of stress and recovery at best leave you a cortisol
drenched skinny fat member of fitness purgatory and at worst, render you a case study in the ournal of
mergency edicine.
lso gathering data on heart rate reserve (H ) and salivary testosterone and cortisol ratio have been suggested
in the literature (Helms, 2013). Hydration status may also be measured by utili ing urine specific gravity
refractometers and nutrition status, specifically blood glucose levels, can be collected via blood glucose meters,
however, associated financial issues as well as privacy and sanitary matters must be considered.
onger term physiological functioning may be ob ectively monitored by tracking autonomic nervous system
functioning through regularly recording resting heart rate ( H ) and blood pressure values. urther, heart rate
variability (H ), a measure of heart rate uctuations around the mean, or average sustained heart rate, can be
collected and stored via mobile applications. ach of the aforementioned strategies may reveal a trend which
can dictate future proportions of training stress and recovery.
ub ective measures of mood, energy, stress levels, sleep uality, and perceived nutrition and hydration status
may be collected prior to training sessions and like autonomic nervous system functioning mentioned earlier,
can be tracked longitudinally, analy ed, and if necessary, ad usted to optimi e training and recovery.
ub ective measures include an athlete or li er self-reporting a rating of perceived e ertion ( ) and associating
it with a given task. ovement uality may also be assessed by a coach, training partner, or teammate either in
person or by reviewing video footage.
Situational Programming
The method I have used most e tensively involved a percentage based training program throughout the year,
which was pared down during the season and based on constellation of factors, including an athletes’s training
age, playing time, sport and position specific neuromuscular and bioenergetic demands and in ury history. t
the high school I worked at previously, I would construct a template for inseason training a few weeks prior
to the beginning of each season. The creation of the template accounted for facility, e uipment, number of
participants, and sta ng availability as well as the e pectations of the coaching staff, the philosophy of the head
coach, and the collective attendance, camaraderie, competency, and maturity level of the group as a whole.
ince the convergence of preparatory volume and intensity is widest during the preseason, I scaled back our
workouts, which were held three days per week for incoming freshman and four days per week for returning
players and upperclassmen, to two days per week on non-consecutive days per week. ince in ury risk is
e ponentially elevated during the preseason preparatory period, I scaled back training ma es to 90 of 90 or
1 as to not incur unneeded risk of in ury and moreover, unnecessarily ta the , and moreover, prevent
puncturing the egos of while curbing the ealousness of number centric adolescents. dditional precautions
should be e ercises when working with older athletes who have a greater breadth of competitive and training
e perience and o en, more e tensive in ury histories. stablishing a new training ma , gathered by calculation
or through an actual attempt, virtually guarantees improvement throughout the season barring in ury as you
scale back training loads when aggregate physiological and psychological stress is highest. urther, incrementally
increasing the loads keeps athletes encouraged throughout the season as they approach, if not surpass their
personal bests in a safe, directed, and e ible manner.
An actual example of the programming I’ve utilized with two football teams I worked with previously
- at both high school and college levels, is as follows:
If for any reason speed or control was not maintained during the load would be kept the same or slightly reduced
during the following week. e would also ask the athlete what underlying factors that could potentially be
impacting their performance. lder and or more mature athletes who receive more playing time were asked
prior as to mitigate in ury risk and younger, less mature athletes who receive less playing time were asked
following as to ensure effort and eliminate the opportunity for them to cough up some last second e cuses.
olume was dependent on the amount of time remained during their weekly itinerary, which sometimes would
consist of e tra conditioning, film study, and additional contact practices if punishment or remedial work was
warranted. In such instances, sessions were kept brief, and made more intense. ometimes accessory work
was scratched, or was replaced with bodyweight e ercises such as pull ups, inverted rows, and dips, due to not
re uiring a set up. sually, a group of 0 players would be able to complete a workout in less than 30 minutes,
which included neck, activation e ercise, core, main li , and accessories.
I’m sure you are about to ask how does the training and monitoring of high school athletes relate to me The
strategies mentioned above are scalable with virtually every population. or greater insight with respect to the
training process, many coaches and athletes admire the connectedness that bodybuilders have between their
body and their innate instinct which keeps them out of harm’s way. or younger, lesser e perienced athletes
and li ers, coaches usually serve as their training compass. lder athletes and li ers, who usually boast more
e perience, but may have less time and financial resources, may be relegated to their own devices.
or e ample, many older athletes may e perience decreased range of motion due to diminishing elasticity of
tendons, ligaments, and oint capsules and in some instances, arthritic changes from old in uries. hether from
training mishaps or age-related wear and tear, the older athlete may rely on a more adapted and instinctive
approach compared to their younger counterparts. Therefore, it becomes imperative to identify e ercises that
stimulate the targeted muscles but do not e acerbate e isting conditions or cause further in ury.
The recovery capacity of the older athlete is also generally less than their younger counterpart, so recovery from
training becomes even more important. eriods of recovery may be longer and more pronounced than what
they were in years past. nd it has been suggested that training volume should be reduced by per decade
beyond 30 years of age. ( ippetoe and ilgore, 2006) That said time to recovery can be highly variable between
individuals and dependent on not only age but many factors -including total training volume and intensity as
Helms, E. (2013). Hot Topic: Practical Auto-Regulatory Strength Training. Retrieved from
https://www.nsca.com/Education/Articles/Hot-Topic-Practical-Auto-Regulatory-Strength- Train-
ing/
Mann, J.B., Thyfault, J.P., Ivey, P.A., & Sayers, S.P. (2010). The Effect of Autoregulatory Progressive
Resistance Exercise vs. Linear Periodization on Strength Improvement in College Athletes. The
Journal of Strength and Conditioning Research, 24, 1718-1723.
Rippetoe, M. & Kilgorem, L. (2006). Practical Programming for Strength Training. The Aasgaard
Company, 253-256.
Sapolsky, R. (2008, September 23). Killer Stress. Arlington, VA: Public Broadcasting Service.
Shephard, R.J. (1998). Aging and Exercise. In: Encyclopedia of Sports Medicine and Science, T.D.
Fahey (Editor). Internet Society for Sport Science: http://sportsci.org. 7 March 1998.
ic Tringali, , presently serves as the ecutive irector of niversity ellness at re el niversity, where he is
responsible for the design and subse uent delivery of the institution wellness plan and all associated programming. ince
he assumed his role in 2010, re el niversity has been recogni ed by the merican Heart ssociation, , and
the hiladelphia usiness ournal for the collective health of its employees and cu ng edge programming. former gym
owner and current managing partner of T - utrition, Tringali also provides consultative services to organi ations in the
realms of health promotion and wellness programming, fitness center design and management, and hosting events, such as
workshops and conferences related to fitness, wellness, and nutrition. nce a national level bodybuilder, Tringali presently
works with a number of professional and top amateur bodybuilders, physi ue, fitness, and figure competitors and has
e perience training athletes who have competed at lympic, professional, and collegiate levels. Tringali holds a master’s
degree in e ercise science, a bachelor’s degree in e ercise physiology, and is certified through the ational trength and
onditioning ssociation as ertified trength and onditioning pecialist and the ational cademy of ports edicine
as a erformance nhancement pecialist and ertified ersonal Trainer. ore information about ic, including many of
his articles can be found on teamvic.com
Tricep Torture
ope ushdowns
3 very light warm up sets of 20-30
3 warm up sets of 1
ips to failure
lose rip ushups (Thumbs and forefingers touching)
ut your nose in the hole and go to failure plus neg-
atives
ehind The ack ips
nly do the top and hold the contraction for a
count
To failure
lose rip Incline arbell ress
ork up to a heavy set of 6 reps, rest minutes and
see if you can break 6 reps on your ne t and final set.
Tricep adness
loor arbell tensions using ower ack (chains)
ou will lay on the oor as you would a oor press.
tart with a nickel or dime per side. ou top barbell
weight will be around 2 of what your raw bench press is.
work up using sets of -6 reps, taking small umps, until
you get to 2 of your ma bench weight.
t this point you will begin adding one chain per side of
the bar for sets of 6- reps.
eep adding one chain per side until you can no longer
do 6 reps.
est for - minutes and try to beat your 6 rep record
R
ather than share a program for this manual, I have decided to share an outline of how I design my annual
training plans for high school football. nderstand that this is all conceptual and theoretical, but the ideas
used here can be applied toward how you may set up the training of your own team. ome things that I
would like you to keep in mind when reading this are as follows
• This is not a sets reps type of outline. This is an outline of the ualities that I am attempting to train for
at various points in the year.
• t some points, we are attempting to develop ualities whereas other points of the year we are stabili ing
and maintaining. ou cannot spread yourself thin. ou must decide what the most important aspect to
focus on is.
• I am not going to cover e ercise selection because everyone has their own philosophy. I do not care if
you are an lympic li ing guy, powerli ing guy, or any other type of weight room proponent. In the
grand scheme of things, this is irrelevant.
• I will discuss some ideas on intensity and volume. However, this will not necessarily be listed in
percentages.
• orget what you may have preconceived as what football training should be. It is not only get big,
get strong, beat everyone up. It is not about running people until they throw up. It is not screaming
about protecting houses or click-clack or so on. It is developing athletes with appropriate movement
competencies, work capacities and power outputs that will be successful at their sport.
The thing with high school athletes is that they need ust about everything you can think of. ith the state of
hysical ducation being what it is in our country, very basic skills such as running, umping, and being able to
perform bodyweight calisthenics may no longer be something the ma ority of athletes know how to do. ith
this in mind, we have to think about what we are doing. o we need to immediately throw everyone in the
weight room and li with ma imal intensities oes every position on the field even need to worry about being
considered ma imally strong in slow movements in the first place
ith this in mind, I have slowly progressed to using lower intensities as far as weight room li s, and focusing on
teaching my athletes very basic skills. I have always and will continue to be a proponent of spending the early
part of the year drilling things such as a dynamic warmup that covers basic movement skills and teaches the
athletes how to understand how to position their body. I also will always be a proponent of milking the most
basic training modalities until I need to progress. Think in terms of high school athletes. They literally need
everything. ecause of this, if we focus so hard on ust ma imal strength through high intensity strength work
only we do a disservice to their long term development. t this level, we really are in most cases building from
the ground up in terms of physical preparation.
uring this period, the focus is on making structural adaptations and reeducating the athlete on general physical
attributes. ome logistics here to consider will be the following
• our full time players are coming off of a long season that has been high in since ugust.
• t the high school level if you are lucky you may have been able to focus on maybe twice per week
with this being higher, lower, or none istent in some cases.
• ome of your players may have now transitioned directly into another sport. They may not be training
with you at all.
• onversely, you may be ooded with new individuals that did not play the previous year and have little
or no training background.
• our full time guys may be banged up from a long season.
onsidering this, what I do is focus on low intensity strength training such as bodyweight calisthenics, light
bodybuilding type hypertrophy work, and other similar modalities. I usually train with total body workouts.
ome of my ideas here are in uenced both by r. essis’ work with the 1 20 program and also by uddy “ oach
” orris and his anual. The other thing I like to focus on is low intensity development of the aerobic
system here and actually use movements from my e tended dynamic warm up to do this. This could be as simple
as performing low intensity power speed drills that could fall into aerobic categories as well as other movement
drills. This all helps with reeducation of motor patterns and also contributes to beginning aerobic development.
ne thing to keep in mind is that this may be di cult for the new players that are untrained. ou may need to
make modifications as you see fit.
The reality of my situation is that we are interrupted here between ecember and anuary by winter break and
also semester e ams. e are not permitted to train during e ams, so we begin our true offseason usually the
second or third week of anuary. ith this in mind, this block features some similarities to the post season block
in that strength training intensities are kept low, aerobic development is prioriti ed as is movement competency,
and the focus can be on baseline ualities such as hypertrophy, muscular endurance, and technical e ecution of
all movements. I teach whatever my compound movements I plan to use during this time, but only to players
that have displayed the ability to be able to progress. uring this time, I may use a rep ma to set baseline but
may get away from this in the future if it is not necessary.
s for aerobic development, I utili e tempo runs of varying differences for position groups and vary the volume.
I also use an e tended dynamic warm up to teach movement competency and also use it to assess how my
athletes move.
uring this time, I gradually introduce sprint techni ue as well as umping into the training. I keep the volumes of
this very low as I am simply teaching the skill but not necessarily attempting to develop it at this time. trength
work may be intensified, however this may be assessed on the needs of the athletes and their actual competency
of performing movements in the weight room. In an ideal situation, ma strength would start to be developed
here but this is not always the case and at times high school athletes may not be ready for true high intensity
strength work anyway.
I have used high-low se uencing in the past here. eight room work can be total or upper lower split. This past
offseason, I used total body with higher intensity strength work being placed on my high days and lower intensity
work such as bodyweight movements and accessory or special e ercises a la r. essis (paw backs, knee drives,
etc.) being placed on low days. s for field work, sprints, umps, and high intensity med ball work were on high
days with tempos, e tensive umps, and e tensive throws being placed on the low days.
ne thing of note is that not all high school athletes necessarily need a high low split of training. ith very
untrained athletes, they do not have power outputs that may warrant this. This is something that is contingent
on your group and what you may see.
t this time, training becomes more refined toward the needs of each positional group. inemen may need to
work toward e plosive efforts against larger e ternal resistances whereas small skill may need to work toward
e plosive efforts against little or no e ternal resistance. ercise selection also is in uenced by position groups,
and more speciali ed e ercises are being included as the offseason concludes and spring football nears. ield
work can take on more speciali ed roles as linemen may engage in sled drills, med ball drills, or other work that
may meet the needs of their position better. hat I have gotten away from is ust running linemen to run them
as regardless of scheme their position involves very little running.
kill players still sprint, but also utili e more multi-directional drills. ow intensity days feature multi-directional
drills with the intensity altered to still fall into an e tensive category. umps and throws that fit the position are
included.
uring spring football, strength work is kept to a lower intensity and volume and the focus is to stabili e. sually
two days are designated to train in the weight room. ost-practice conditioning is designated by position but the
volume is conservative. The focus here is to teach athletes how to play the game. is kept low to stabili e
but not interfere with the ability to practice or play.
The summer is in the simplest terms an abridged version of the offseason. ur schedule is the opposite of the
. They have a short offseason before spring football, where as we have a longer one with a shorter summer
before camp.
ugust is when we start our preseason camp. s with spring football, the focus here is to stabili e and not
interfere with the ability to practice and learn technical and tactical skills. n added focus here is to promote
recovery through low intensity means as well as other modalities such as so tissue work, stretching, regenerative
measures, etc.
work in the weight room is performed twice a week. ost-practice conditioning occurs at a fairly regular
schedule, but the work is kept conservative and auto-regulated.
uring the season, stabili ation is still the key with measures. uring this time, weight training is performed
twice during the week. n the day a er games, a restorative workout that consists of an e tended dynamic
warm up as well as low intensity tempo work on the field is performed.
Intensity and volume in the weight room is kept low for the most part. epending on schedule, certain weeks
may uctuate. or e ample, during a bye week the readiness of the team can be assessed, and it may be of
benefit to perform more intensive work. This also may hold true during weeks with lesser opponents.
However, the main point is that the ability to perform on game day should be prioriti ed. There is no need to
pull from this ability by performing too much work in the weight room or during post-practice conditioning or
“punishments”.
Conclusion
hen looking at high school athletes, we need to reali e that they are not in need of the most advanced modalities
or comple training protocols. They also need more than ust the ability to li big weights in the weight room.
In reality, a lot of the so tissue in uries we see could be controlled by simply teaching these athletes how to
correctly move. e also need to provide them with all of the bases for becoming more athletic because in
most cases we are taking 1 year olds that may still be in the early stages of development and training them
into early adulthood. ecause of this, we need to focus our efforts on holistic development of all the needed
ualities, while also allowing them to be successful on the field. hile high intensity programs may work in the
short term, the long term development may suffer. dditionally, you need to service your entire population
because at the high school level you will have far more athletes that need rudimentary, basic development as
opposed to advanced protocols. ather than se ng up a “survival of the fittest” scenario where the ma ority of
your athletes simply aren’t ready, it is best to think with the big picture of improving the group. o matter how
“advanced” a player may be, at the high school level they all benefit from very basic, structured training that
focuses on their complete development. y making your entire team better you will have a greater chance of
success than by only improving the top athletes on your roster.
or any in uiries about this program or in uiries about consultations online coaching contact me by email at
physicalpreparation gmail.com.
ELITE
S o I’ve got a mini-me now. nd he’s sort of taking over my life. Here’s how I’ve structured my training around
him, the constant sleep deprivation, my day ob, and my body’s sudden hormonal shi into “placid nurturer
mode.”
eyond the split, my biggest ground rule was to be as e cient with my e ercise selection as possible. Having a
shrieking milk vampire limits your time in the gym and your recovery capabilities a erwards, so I tried to limit
my li s during the session as much as possible (to keep my time in the gym down), and to prevent the need for
rotating (to keep fatigue and down.) f course, long use of the same li s li s ups your odds of repet-
itive in ury and aggravating lingering aches, so they have to be relatively “safe” li s.
Balanced Press: last trap push-up with bands is my choice here. If you don’t have straps, do push-ups you
might want to find some handles or small dumbbells to save your wrists. ame recommendation as above if you
compete (though I’d imagine board presses would be good.)
Abs: o for hanging leg raises with arm slings and focus on tensing your lats. Hold a dumbbell between your feet
if you need to. oll-outs are another good one, as long as they don’t bother your back or shoulders roll against
a band if you need more resistance.
ou might’ve noticed the lack of direct lat work. I’ve found that my hands get e tremely so because of the
long gaps between li ing days, and the heavy load of the trap bar deadli makes it a real skin peeler. y grip’s
usually shot a er the trap dead so much so that it’s my limiter on lat work. oupled with the fact that all three
of your li s on this day stress your lats statically, I forgo pull-ups and rows. If you’re feeling chipper, though, by
all means go for some direct pulling.
Balanced Press: If you think the oor press can’t hit your chest, I think you’re an idiot. I do my erchers from
the oor, so I transition right to oor presses. The trick to making it a balanced li is to have a so touch at the
bottom instead of le ng the oor support all the weight (via the backs of your arms), keep your pecs tensed
and only let your arms “kiss” the oor. ou should feel load ease a little bit, but not all of it.
Lats: Kneeling straight-arm pull-downs with a rope/pulley are my choice: pause at the bottom and
stretch at the top. Traditional pull-ups, pull-downs, rows, etc. are fine if they’re easy on your oints and you can
get good and T T with them. I like fi ed-arm machines here over pulley- or barbell-based pulls, provided
the movement is an accommodating one.
Upper Back: I like face pulls with a rope straps here. se an overhand grip to focus on the scapular muscles.
Arms: hat’s rep day without some direct arm work ope e tensions and hammer curls are my preference
here, ust to get blood ow going in my lousy tendons. eel free to skip, if you’d like.
Abs: I usually skip these because I really don’t care, but ab pull-downs are good if your arms and back are
healthy, or you can do more leg raises. I’m ge ng away from side bends these days since they don’t seem to do
as much, though you’re welcome to hit them. allof presses are a li in the same vein.
Dynamic/Isometric Day
Explosive Bodyweight: I’ve got ilch in the “natural athleticism” department, so I need some umps. This is
the only li during the entire microcycle that I regularly rotate. I like depth umps, bo umps, bounds, lateral
hops, and kneeling umps. High-impact stuff I do for three reps, while lower-impact umps like the lateral hops
I’ll do more.
Explosive Lower Barbell: few sets of bo s uats, followed by a few speed pulls against bands.
Explosive Upper Barbell: ench press. I’ll wrap a mini band around my back and hold it in place ust to keep
my elbow oints from opening at the top.
Lats: y gym has a T rack no one uses. It’s become my de facto warm-up, pull-up, and last trap station.
ately I’ve added a twist I’ll hang from it with a neutral grip and do hand-walks from one end to the other. I keep
my shoulders packed, hold a little thoracic arch, and try to limit swinging. This beats the heck out of my lats and
grip without closing up my elbows and shoulders.
Abs: I try to remember to do some planks or bird dogs here, but the intent usually fails.
Author Bio
Phase 1 of the training plan follows a linear methodology with the goals of preparing the athlete for more
intense training while developing and enhancing techni ue. ith this being a new plan for this team, the
program progresses slowly to develop the details necessary for growth during the later phases of training.
Phase 2 follows the methodology of utoregulated rogressive esistance ercise ( ). uring this phase
the team was participating in their week non-traditional season in which they practiced days per week.
long with the stressors of being a college student, practice, and fatigue, was implemented to allow the
athletes to self-regulate their li ing loads. If they were not having a good day in the weight room due to outside
stressors, the loads li were altered. The chart has been provided with the li ing session below. y
using this methodology we were still able to target a imal trength development as a primary focus while
Hypertrophy work was targeted as a secondary focus.
Phase 3 progresses into oe enn’s Tier ystem methodology. The goal of this large phase was to systematically
develop multiple physical components ( trength peed, a trength, and Hypertrophy) to enable our athletes
to become optimally prepared for the upcoming season. The Tier ystem training was implemented in two
week phases and one week phase. The program below only covers the two week phases as the week phase
of the Tier ystem occurred during winter break.
Author Bio
Week 8
HIGH
uat 9 2 3sets
If wraps are to be used, 9 of wrapped 1 will be
used and wraps are to be worn for all sets
St TEA
Author Bio
ann received his degree in Health romotion from issouri tate niversity in 2003, a raduate
ertificate in ports anagement from issouri tate niversity in 200 , a asters egree in Health
ducation and romotion in 2006 and h in 2011. ann is recogni ed as a ertified trength and
onditioning pecialist ( ) through the ational trength and onditioning ssociation ( ) as
well as trength and onditioning oach ertified ( ) from the ollegiate trength and onditioning
oaches ssociation. ann resides in the olumbia area with his wife orinne choppet ann.
I o en rotate my ma effort work between s uats one week and deadli s the ne t week. very - weeks,
depending on how my body feels, I’ll do goodmornings for reps instead.
emember, this is only ma effort work. This program is for higher intermediate or advanced li ers. ow
intermediate li ers can ad ust this program by utili ing doubles or triples instead of singles
Week 1
oke ar s uat (free s uat or bo ) work to a ma single
Week 2
eficit eadli (stand on 2” mat) work to a ma single
Week 3
iant ambered ar s uat (free s uat or bo ) work to a ma single
Week 4
lock eadli (plates raised up 2”) work to a ma single
Week 5
ront uat work up to a near ma triple
Week 6
uspended oodmornings work up to a hard set of , but not a ma
Week 7
oke bar bo s uat with chains work to a ma single
Week 8
eadli against chains work to a ma single
Week 9
anta ay s uat work to a ma single
Week 10
eficit sumo deadli (1” deficit) work to a ma single
Week 11
ambered ar s uat with bands work to a ma single
Week 12
oke bar goodmornings work to a hard set of , but not a ma
Author Bio
ulia adewski, , is a coach to athletes, women, men, powerli ers, crossfitters, fitness enthusiasts, recreational li ers
and those seeking body transformation. he takes pride in helping people from all walks of life to see and reach their
full potential. ulia was a ivision I niversity strength conditioning coach from 2002-09 at the niversity at uffalo,
where she worked with every sport on campus. rom 2009-201 , she was irector of ports erformance at arisi peed
chool in chererville, I . s an elite s.com sponsored athlete and staff member, ulia is an elite-level powerli er
in three different weight classes. he is also a physi ue competitor, mother to two children, and wife to husband att.
ulia also owns ella or a trength pparel (www. ella or a.me). he continues to write and speak about youth sports
performance, female strength sports, and nutrition. he is one of the best hands-on technical coaches in the country. Her
writing can be found on elite s.com and ulia adewski.com. he is also a member of the Institutional eview oard for
uscle harm.
This back program is for any intermediate to advanced li er looking to devote some time to developing their
back. In the program, posterior upper body muscles are given three days of focus while the rest of the body is
spread out over the other 3 days. n important concept to adhere to whenever you are trying to improve one
specific area or weakness is the idea of concentrated loads or concentrated efforts. This is simply the idea of
amplifying certain stimuli while decreasing or eliminating other stimuli to allow the body to fully adapt in the
way you want it to. nfortunately you can’t ust turn the volume up to 11 on everything all at once and e pect
the body ad ust. ive the program a try and I assure you will see your back change significantly over the si week
period.
avid llen is a former college strength and conditioning coach who now runs his own facility out of emphis,
T called itness. itness offers memberships, personal training, massage therapy, hysical Therapy,
hiropractic care, and nutrition counseling to a wide variety of members including strongmen and women, pow-
erli ers, bodybuilders, athletes of all ages, and general fitness clientele looking to improve their health, fitness,
physi ue, and livelihood. avid has personally competed in olympic weightli ing, bodybuilding, strongman,
endurance races, and currently focuses his efforts towards powerli ing where he has an elite total in the 220
and 2 2 weight classes.
Week 1-6
Day 1
in ulls elow nee a 6 (work up to the heaviest set of 6 reps possible, the pin should be set ust below your
knee cap)
ullups sets of reps, hold for sec, 3 reps, hold, 2 reps, hold, 1 rep (a er reps hold in the hanging position
for the allotted time, this will really fill your lats up with blood and stretch them out)
ingle rm ows 2-3 arm ps 3 a (shoot for 12-20 reps on your ma sets, alternate hands with out a
break in between)
ound ack Hypers 3 1 (set the ad ustable piece right at your hips so you are forced to move through
the back, you are trying to round your lumbar and thoracic spine before e ing the spinal erectors and lats to
straighten back out, do not hyper e tend the lumbar spine)
Day 2
1 lute ridge 3 10 w count hold each rep (e ercises designated by a letter should be done as a super set)
2 eated and bductions 3 10 w count hold each rep (these are done for activation purposes)
o uats a (take a wide stance and shoot for a vertical shin that aligns with your toes and hips when you
are on the bo , come to a stop on the bo but do not rock back, work up to the heaviest set of reps you can)
oblet plit uat 3 20 (do these without fully locking out or pausing at the top)
lute Ham aises 3 1 min on, 1 min break (these are brutal, you may have to use some assistance to complete(
ingle eg alf aises 3 10 3 count hold at bottom and top
Day 4
ench ress 3 10 3 count pause at bottom and top
loor ress 6 6
lat lys eutral 3 1 min, 1 min break
1 eated rnold ress 3 10
2 eated ide aises 3 a with partials (finish your last set with partial reps till you can’t move the dumbbells
anymore)
hrugs 3 20
Day 5
ide rip eutral ulldowns 10 (focus on good lat stretch and contraction
ingle rm able ows 10 (focus on good lat stretch and contraction
hest upported ows 2-3 warm up sets drop sets (do ma reps at whatever your starting weight is, you should
be ge ng about 10-1 , drop the weight and take a -10 sec break, then repeat for a total of ma drop sets)
100 and ull a parts
everse Hypers 3 1 in
Day 6
Incline urls 10 10 (heaviest weight possible with good form and drop when needed)
eated verhead ope tensions 10 10 (heaviest weight possible with good form and drop when needed)
Author Bio
Day 1
Order Mobility, Activation &v. Prep Sets Reps Rest
oam oll 1 10 0
Hip le or tretch 1 30 sec. each 0
Passive Lock L Hip Bridge 1 5 0
Quadrapep houlder obility (E ) 1 10 0
dductor obility (rock backs) 1 10 0
ingle rm B armers walk (heavy) 1 5 0
L all nkle obility 1 10 0
quat to tand 1 5 0
esistance Training ets eps est
rder E ercise
1 LTE TE " 2" E E I E E K UT wo 1 310 3, 355 3, 00 1, , 355 1, 15 1, 355 3 6 3,3,1,1,1,3 3 min
Deadlift wo2 peed 225 2, 2 5 2, 265 2, 265 2, 265 2, 265 2, 265 2 6 2,2,2,2,2,2, 3 min
Training ma 5 wo3 330 5, 3 0 3, 00 1, 3 0 1, 25 1 5 5,3,1,1,1 3 min
2a DB Rows 3- -10
Day 3
Resistance Training Sets Reps Rest
Order Exercise
1A ALTERNATE "#2" EXERCISE EA WORKOUT wo 1 190x3,220 x3, 245 x1, 220 x1, 250x1, 220 x3+ 6 3,3,1,1,1,3+ 3 min
Bench wo2 Speed 150x3, 150x3, 150x3, 160 x3, 160 x3, 160x3 6 2,2,2,2,2,2, 3 min
Training max = 270 wo3 200 x5, 225 x3, 245 x1, 225 x3, 260 x1+ 5 5,3,1,1,1+ 3 min
2b Face Pulls 4 12
1A DB RDL wo 1 3 10
wo2 3 10
wo3 3 10
1 Chins wo1 3 12
wo2 3 12
wo3 3 12
Author Bio
onathan ike, h (c), , , - T, is a doctorate
candidate. He studied e ercise physiology at the niversity of
ew e ico and received his bachelor’s and master’s degrees
in e ercise science from estern entucky niversity. onathan
has been li ing and training heavy for 1 years and has been
competing in the sport of trongman since 200 .
t the end of this cycle you may take a deload week, then decided if you want to take a new ma , or go into
another training cycle because you’ve already pulled your old ma for 2-3 reps. I’m not saying that to be cocky,
I’m simply saying that because that’s what I did. y raw sumo ma was 6 when I started this cycle. hen I
finished it, I pulled 6 3 and 00 1.
o there you have it. The basics are laid out. ou will have to tailor some of it to fit your needs. ne thing I know
for sure is that pulling in this fashion works, and I look forward to hearing of your success stories through the
on elite s.com
AUTHOR BIO
ane eeting is a car salesman from ay ity, ichigan. He began powerli ing a er
high school and made his way to a top 1 raw total, before switching to multi-ply
in 2009. ince then ane has achieved best li s of a 93 lb s uat 23 , 62 lb
bench press 220, lb deadli 23 , and a 21 lb total 220. He has been
ranked in the top 10 in his respective weight classes for the last 3 years running. ane
suffered a severe pectoral rupture in 2011 and has been slowly making his way back
to heavy benching while focusing on increasing his s uat and pull. He trains at a small
private facility in idland, ichigan with osh c illan and several other pro and
elite powerli ers.
TE A
or those that don’t know, I currently teach an e ercise and nutrition course at hio tate. ith one of my
lectures I also teach a practical labs in strength and circuit training. ince these students in these classes are
general population students, not e ercise science students, many come to me not knowing how to s uat, bench,
or move well.
hat I will share with you today is my program for concurrently developing cardiovascular fitness and muscu-
lar strength for my circuit-training course. These circuits can later be adapted for different goal focus, but the
important thing to note when adapting this to your training is to make sure you have a focus and overall goal
that you up to achieve before se ng up a program. nowing what you hope to train will allow you to develop
a highly focused program.
o, the program below is a periodi ed progression aimed at improving cardiovascular fitness and muscular
strength.
Concentric: voluntary muscle activity in which there is an overall shortening of the muscle in response to resis-
tance. Think of it has when you come out of the hole to locked out knees from the bottom of the s uat,
Isometric: oint angle and muscle length do not change during contraction. oint angle and muscle length do
not change during the contraction. Think of it like pausing in the bottom of the s uat.
Mesocycle: group of microcycles between 2 and 6 weeks. or our cases, each block is a mesocycle. nd each
mesocycle will be made of 3 microcycles lasting a week each.
Microcycle: This is considered as the number of training sessions to make an acute adaptation. en also
thought of as a weeks worth of training. or this program one week is e ual to one microcycle.
efore eginning
ote I am one person instructing a class of 22, so e ercises are selected based on e uipment. ou can substitute
one e ercise for anther if it is appropriate for your training.
ote
ll resistance training ( T) is done with bodyweight till proper form is demonstrated, as well as verbal commu-
nication to instructor of appropriate corrections during technical breakdown.
Day one:
1. oblet s uat
2. ush-ups wide hand placement
3. upermans
. lute bridges
Day two:
1. everse goblet lunge
2. ush-ups narrow hand placement
3. ingle arm single leg superman
. ingle leg glute bridges
Focus: oading basic movements while utili ing eccentrics to teach appropriate movement patterns and first
phase of Triphasic action.
T all T e ercises loaded. -second eccentric time assigned to reps each week. erobic e ercise ( ) pro-
gresses to a combination of umping acks, running in place, high knees, and butt kicks.
Week One: 60 sec resistance training ( T) 30 sec aerobic work 30 sec rest
Day two:
1. oblet lunge- sec eccentric
2. ush-ups narrow hand placement- sec eccentric
3. ingle arm row- sec eccentric
. sec eccentric lunge ump (do a sec eccentric on the way down then ump up)
Aim one: oncurrent increase in muscular strength and endurance through emphasis on the isometric portion
of movements
Aim two: rogression to aerobic adaptations obtained in block II
ote oaded isometric movements ( T) with a - -3 sec eccentric, increasing weight selected each week.
Week one: 60sec T (all reps with a sec isometric) 10 sec all out sprint 30 sec rest
Week two: 60sec T (all reps with a sec isometric) 1 sec all out sprint 2 sec rest
Week three: 90sec T (all reps with a 3 sec isometric) 1 sec all out sprint 20sec rest
Day two:
1. Isometric unge
2. Isometric ench
3. Isometric ingle arm single leg superman
. Isometric ulgarian goblet split s uat ump
Aim one: nhancement of muscular strength while preforming circuit type training
im two Increasing anaerobic power capacity
Week One: ( ay 1) Heavy sets of reps ( T) ( ay 2) 1 rep sets, ( ay 1) 10 sec of alternating incline v. at sprints
treadmill ( ay 2)60 sec of ump rope
Week Two: Heavy et of reps ( T) ( ay 2) 1 rep sets, ( ay 1) 12 sec of alternating incline v. at sprints tread-
mill ( ay 2) 60 sec of ump rope
Week three: Heavy et of 3 reps ( T) ( ay 2) 20 rep sets, ( ay 1) 1 sec of alternating incline v. at sprints tread-
mill ( ay 2) 60 sec of ump rope
Day one:
1. arbell back s uat
2. eighted pushups
3. arbell ows
. eadli s
Day two:
1. unges
2. nilateral Incline ench
3. ingle eg ack tensions
. Towel eg urls