Elite Fts - Programs That Work - Vol 4 1 .pdf

POWERLIFTING  STRONGMAN  BODYBUILDING  NUTRITION  SPORTS TRAINING

LIVE. LEARN. PASS ON

PROGRAMS THAT WORK DECEMBER 2014 FOURTH EDITION BOOK 1

E V I S O L H P T X G E REN ST E. E HOL H T F UT O TO ATS O ES IN S U S Q E S AT BIG H PR TS TH BENC DRIVE F I D L R D DE A RECO PULL . PUSH T U ! O LOCK E GYM L H L T U S F ROS LE AC T T A R

DOMINATE YOUR SPORT

WRESTLING, SOFTBALL, FOOTBALL, THROWING, CROSSFIT, ICE HOCKEY

PAGE 214

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

LIFT TO MAKE A DIFFERENCE

ALL PROCEEDS OF THESE BOOKS BENEFITS MAKE-A-WISH FOUNDATION OHIO, KENTUCKY, INDIANA

MEADOWS’ MT. DOG MASS

JOHN MEADOWS SHARES HIS UNIQUE INCINERATOR HYPERTROPHY TRAINING TO PACK ON DENSE FREAKISH MUSCLE SIZE!

PAGE 110

When your baby is diagnosed with cancer – life changes. Suddenly you are confronted with the possibility that they won’t have ‘the rest of their lives’ to live out their hopes and dreams. You hope and you pray that they will, but you are also confronted with the frailty of life in a very real way. This is a rambling way of getting to my main point — how in the world do I thank someone who gives her something that I couldn’t? I mean, if she wanted a webkinz, I could and did get that for her. If she wanted pickles (or anything else for that matter!) at 11:30 p.m. in the hospital, her dad could and did do that. But for “Make-A Wish” to give her the opportunity to think of one thing she would love to do in her lifetime and for elitefts™ to offer such a huge donation to make that happen…there just are no words to fully express the gratitude I have for them all. That is crazy love…I can’t think of another way to describe it. Every one of them has a special place in my heart. I will never forget their kindness to a little girl they had not even met when they agreed to give so generously.” — Mother of a Wish Child This was part of a letter elite s received from the very first wish granted in 200 . I have kept this uote on my phone even since. This one uote not only represents what ake- - ish does, but also what we do at elite s.com. It was these common values that brought us together in 200 and has solidified our relationship ever since. This past year elite s.com was presented with the ake- - ish, H, , I trength ward. This was in part for the 9 wishes we have helped grant, the one wish we personally made come true, the hours of volunteer work, over a uarter of a million dollars donated and stepping up in helping the chapter grow. hen elite s can partner with another organi ation and truly make a difference, that is something to be pound of. nlike most companies who donate to charities, elite s doesn’t do things in a selfish way, we truly do this as a team. The money that has been raised has all been through work we do as staff, athletes, coaches, columnists, and friends and then turned around and offered as seminars and ebooks used to raise awareness and donations for ake- - ish . our purchase of this manual completes the circle, involving everyone that is a part of elite s.com. suggest this manual and the others to everyone you know as every cent made on these will go to granting even more wishes. ou may not have reali ed this when you purchased this manual but elite s.com will not make one cent on these. ll proceeds will go to granting wishes. s the mother above noted. There are no words we can use to e press our gratitude for you all, so I will end with another uote “From what we get, we can make a living; what we give, however, makes a life.” — Arthur Ashe

S T N E T N CO 

LIVE 1

Bench Press Wave Training teve ulcinella

2

Twelve-week Off-season Softball Program oe chillero

3

Strongwoman Training ike

4

astell

Bodybuilding Three-way Split helby tarnes

5

Harry elkow

7

Eight-week Football Program ike olden



4TH EDITION, BOOK 1

8

Making Wishes

9

Build Your Hamstrings for a Big Deadlift teve oggins

10

PASS ON 14

11

15

Four-week Program 16 for Busy Times Track-and-Field Throwing by ryan

12

ann

Volume Training for Physique Competitors lycia Israel

13

Twelve-week Bench Press Training Cycle oey mith

The Old Fashioned Weightlifting Method lint arden

lwyn osgrove

Size and Strength Gym Program Prowler Programs for the Extremely Tough



LEARN

shley ones

6



Training for Football at asey

Mountain Dog Muscle-building Program ohn

17

eadows

Not Long Ago... an ohn

18 Making Wishes 19

Youth “One Set of Twenty” Program teve lsen

20

27

Fast Deadlift PR Program o ordan

21

26

Hybrid Power building Program

28

le ander ortes

22

The Monster Grip Non-program my

attles

23

Chin-up Template

24

Olympic Lifting Program

att adewski

ark

25

29

atts

Post Rehab Training urphy

30

Bioenergetic 31 Making Wishes Off-season Training for Ice Hockey 32 Training the Autistic cott mberger Child efi haralambous arden The Collegiate Strength Coach 33 Adjusting Training Strength Program for Age and Todd Hamer Competing Demands Rest Pause oe iandonato Program lwyn osgrove 34 Four Triceps Workouts That Will Advancing in Light Your Arms Up Olympic ave Tate Weightlifting oug erninger 35 Annual Plan for Training the High Twenty-week Raw School Football Dog Yoked Program player Cycle abriel aspinski randon mitley

36

Average Joe Training for New Parents randon atterson

38 Making Wishes 37

Position-Specific Training Program for Baseball

39

att ein

Modified Russian Peaking Program for the Squat aul neid

40

Beginner Strength Workout ryan

41

ann

Cycling Squats and Deadlifts for Max Effort Work ulia adewski

42

Maximal Back Hypertrophy avid llen

43

Max Strength and Speed Program on

44

ike

Pulling Every Other Week ane eeting

45

A Triphasic Twist ennifer etrosino

k e e n o i s -W es

r x i g o S ve Pr

Wa

6 – PROGRAMS THAT WORK 2014

lla

ine c l u P ve EFTS e t S y T b LI

E M A E T

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I

came up with this particular cycle for a client of mine who has been doing really well when benching lighter sets and higher rep sets but ust keeps falling apart like a little bitch with higher percentage sets and ma singles. I assessed whether his problem was mental, physical or mechanical or if he was ust being an uncoordinated spa . Turns out it was merely a mental issue (with a little spa thrown in). nd, rather than le ng him keep coming in here and leaving with the stank of defeat smeared all over him, I came up with this cycle. I tried to address two things here 1) build his confidence by backing him down and performing low rep sets with lower percentage weights and then 2) giving him practice performing higher percentage singles. 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 Week 1 250*3 255*2 260*1

Week 2 255*3 260*2 265*1

week 3 260*3 265*2 270*1

week 4 265*3 270*2 275*1

week 5 270*3 275*2 270*1

week 6 275*3 280*2 285*1

255*3 260*2 265*1

260*3 265*2 270*1

265*3 270*2 275*1

270*3 275*2 280*1

275*3 280*2 285*1

280*3 285*2 290*1

260*3 265*2 270*1

265*3 270*2 275*1

270*3 275*2 270*1

275*3 280*2 285*1

280*3 285*2 290*1

285*3 290*2 295*1

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.

7 – PROGRAMS THAT WORK 2014

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f f m O a k r e e g o W r 12P ll lero

a b t f o S

8 – PROGRAMS THAT WORK 2014

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hil nist c S e y Jo colum TS

F ELITE

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his program is designed for a 30-yearold recreational so ball player who wanted to improve their speed and agility, as well as rotational power for so ball. They also wanted to do this in the framework of a program which they could perform with their busy schedule, and would improve strength, muscle si e, and conditioning as secondary goals. This program is designed to address all their goals, in a simple format which would be time-e cient for their lifestyle. This is also based off an evaluation of what movements they have e perience in and prefer to perform in training. 9 – PROGRAMS THAT WORK 2014

This program is designed to be performed 3 days per week, and includes a lower body day, upper body day, and a full-body training day. The program works in 3-week blocks in order to focus on overloading certain movements for a few weeks at a time before changing to a new training stimulus. This is also to focus on improving various performance traits and allowing the athlete to learn movements before rotating them too uickly.

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This program includes: 1

prints for peed evelopment 2 T- rill ro gility rills for gility Training 3 o umps, otational ed all Throws, and ore laster otations for Power evelopment uat, ench, eadli , and verhead ress ariations for trength evelopment 5 ssistance ovements to uild uscle, romote alance, and revent In ury 6 Incline Treadmill prints, ower prints, and High- ep ettlebell ariations for onditioning

Notes & Definitions:

s many reps as possible (when performing these sets, it is advisable to leave one rep “in the tank”. They shouldn’t be performed until complete failure) epetition a 1 If two movements are labeled as 1 2 ( 1, 2, etc) then you should perform those movements back to back with alternating each set. 2 ssistance ovements are listed in order of importance. If time is limited or the athlete is feeling run down, movements listed at the end such as curls and tricep pushdowns, can be omitted. The main movement (s uat, bench, deadli , overhead press variation) for the day should be performed as a top priority.

Block 1 – Week 1 UPPER DAY:

Explosiveness/Power: 1

plosive ore laster otations - 3 sets of reps

Strength: 1

wiss ar ench ress (middle handles) 1 ork up to ep a 2 ollow with 0 of for 1 ide rip hins (weighted if possible) 3 sets of reps 2 ront ide ear umbbell ateral aises - 3 sets of 1 reps 1 per direction, consecutively light weight 1 ne- rm umbbell ows 3 sets of 10 reps 2 Tricep ope ushdowns 3 sets of 2 reps

LOWER DAY:

Explosiveness/Power: 1

1 2

1 a

1 2 1 2

o umps - 0 - 3 trength uat ork up to ep

Speed/Agility:

ollow with 0 of for

Strength:

10 – PROGRAMS THAT WORK 2014

1

1

1

umbbell unges 3 10 able ull-Throughs 3 10 lute Ham aises 3 Hanging eg aises 3 10

1 2

Rower Sprints – 5x15 secs

1 2

Finisher: E1

FULL BODY DAY:

2

1 2

10 ard prints 1 rest until fully recovered (likely 1-2 mins) tanding verhead ress 3 capular epression on at ulldows 3 10 s 3 lose tance eg ress 3 10 able ows 3 12 oman hair itups 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 1 secs

elitefts.com

Block 1 – Week 2 UPPER DAY:

Explosiveness/Power:

1 plosive ore laster otations 3

Strength:

1 wiss ar ench ress (middle handles) 1 eat last week’s ( ep a ). 2

ollow with of for 1 ide rip hins (weighted if possible) 3 2 ront ide ear umbbell ateral aises -3 1 1 per direction, consecutively light weight 1 ne- rm umbbell ows 3 12 2 Tricep ope

LOWER DAY:

FULL BODY DAY:

ushdowns 3 2

Explosiveness/Power:

Speed/Agility:

Strength:

Strength:

plosiveness ower 1 o umps 1 dd 1 2 inch (1 at) to last week if possible 1

1

2

2 1 2

uat eat last week’s ( ep a ). ollow with of for 1 umbbell unges 3 10 able ull-Throughs 3 10 lute Ham aises 3 Hanging eg aises 3 10

Finisher: 1

ower prints secs

1

1

1 2

1 2 1 2 1 2

10 ard prints 1 rest until fully recovered (likely 1-2 mins) tanding verhead ress 3 capular epression on at ulldown 3 10 s 3 lose tance eg ress 3 10 able ows 3 12 oman hair itups 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 1 secs

Block 1 – Week 3 UPPER DAY:

LOWER DAY:

Explosiveness/Power: 1

plosive ore laster otations 3

Strength:

1 wiss ar ench ress (middle handles) 1 ork up to 3 ep a 2 ollow with 1-2 ingles if you feel good 1 ide rip hins (weighted if possible) 3 2 ront ide ear umbbell ateral aises - 3 1 1 per direction, consecutively light weight 1 ne- rm umbbell ows - 3 12 2 Tricep ope

FULL BODY DAY:

ushdowns 3 2

Explosiveness/Power: 1

1

o umps 3 dd 1 2 inch (1 at) to last week if possible

Speed/Agility: 1

10 ard prints 1 rest until fully recovered (likely 1-2 mins)

Strength:

1

1

Strength:

1

uat ork up to 3 ep a 2 ollow with 1-2 ingles if you feel good 1 umbbell unges 3 10 2 able ull-Throughs 3 10 1 lute Ham aises 3 2 Hanging eg aises 3 10

Finisher: 1

11 – PROGRAMS THAT WORK 2014

ower prints secs

1

1 2

1 2 1 2 1 2

tanding verhead ress 3 capular epression on at ulldown 3 10 s 3 lose tance eg ress 3 10 able ows 3 12 oman hair itups 3 10 upinated urls 3 10 and ushdowns 3 2 elitefts.com

Block 2 – Week 1 UPPER DAY:

Explosiveness/Power: 1

ed all Throw gainst all ( otation) 3

Strength: 1 2

1

1 2 1 2

ench ress ork up to ep a ollow with 0 of for eutral rip hins (weighted if possible) 3 ront late aises 3 10 ne- rm able ows 3 12 Tricep ushdowns ( ar ttachment) 3 2

LOWER DAY:

FULL BODY DAY:

Explosiveness/Power:

Speed/Agility:

1

1

1

o umps - 6 2 dd 1 2 inch (1 at) to ast week if possible

Strength: 1

1 2 1 2 1 2

afety uat ( oke ar) uat ork up to ollow with 0 of for umbbell ear eg levated plit uats 3 10 and ull-Throughs 3 10 lute Ham aises (add weight variation) 3 lanks 3

Finisher: 1

plosive ettlebell wings 3 20

1

20 ard prints 3 1 rest until fully recovered (likely 1-2 mins)

Strength: 1

2 1 2 1 2 1 2

Trap (He ) ar eadli 3 oblet uats 3 10 tanding wiss ar H 3 ace ulls 3 10 able ows (change attachment) 3 12 pud trap b ulldowns 3 10 upinated urls -3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 20 secs

Block 2 – Week 2 UPPER DAY:

Explosiveness/Power: 1

ed all Throw gainst all ( otation) 3

LOWER DAY:

Explosiveness/Power:

Speed/Agility:

1

1

1

o umps - 1 dd 1 2 inch (1 at) to last week if possible

Strength:

Strength:

1

1

1

2 1 2 1 2

ench ress

ork up to new ep a ollow with of for eutral rip hins (weighted if possible) 3 ront late aises 3 10 ne- rm able ows 3 12 Tricep ushdowns ( ar ttachment) 3 2

FULL BODY DAY:

1

2 1 2 1 2

afety uat ( oke ar) uat ork up to new ep a ollow with of for umbbell ear eg levated plit uats 3 10 and ull-Throughs 3 10 lute Ham aises (add weight variation) 3 lanks 3

Finisher: 1

12 – PROGRAMS THAT WORK 2014

plosive ettlebell wings 3 20

1

20 ard prints 3 1 rest until fully recovered (likely 1-2 mins)

Strength: 1

2 1 2 1 2 1 2

Trap (He ) ar eadli 3 oblet uats 3 10 tanding wiss ar H 3 ace ulls 3 10 able ows 3 12 pud trap b ulldowns 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 20 secs

elitefts.com

Block 2 – Week 3 UPPER DAY:

Explosiveness/Power: 1

ed all Throw gainst all ( otation) 3

Strength: 1 2

1

1 2 1 2

ench ress ork up to 3 ollow with 1-2 ingles if you feel good eutral rip hins (weighted if possible) 3 ront late aises 3 10 ne- rm able ows 3 12 Tricep ushdowns ( ar ttachment) 3 2

LOWER DAY:

Explosiveness/Power: 1

1

o umps e-Test

Strength: 1

afety uat ( oke ar) uat 1 ork up to 3 2 ollow with 1-2 ingles if you feel good 1 umbbell ear eg levated plit uats 3 10 2 and ull-Throughs 3 10 1 lute Ham aises (add weight variation) 3 2 lanks 3

Finisher: 1

plosive ettlebell wings 3 20

FULL BODY DAY:

Speed/Agility: 1

1

20 ard prints 3 1 rest until fully recovered (likely 1-2 mins)

Strength: 1

2 1 2 1 2 1 2

Trap (He ) ar eadli 3 oblet uats 3 10 tanding wiss ar H 3 ace ulls -3 10 able ows 3 12 pud trap b ulldowns 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 20 secs

Block 3– Week 1 UPPER DAY:

LOWER DAY:

Explosiveness/Power:

Explosiveness/Power:

1 plosive ore Blaster otations 3

Strength:

1 loor ress 1 ork up to ep ma 2 ollow with 0 of for 1 ide rip hins (weighted if possible) 3 2 umbbell houlder resses 3 10 1 roc ows (warm ups of 01, then 1 all out set) 1 2 Tricep ushdowns ( at ar ttachment) 3 2

1

o umps - 0 of new ma 3

Strength: 1 2

1

1 2 1 2

o uat ork up to ollow with 0 of for umbbell tep- ps 3 10 Hypere tensions 3 10 H eadli s 3 b heel 3 10

Finisher: 1

13 – PROGRAMS THAT WORK 2014

anded ettlebell wings 3 20

FULL BODY DAY:

Speed/Agility: 1

1 1

one

rill (T- rill)

rest until fully recovered (likely 1-2 mins)

Strength: 1 2 1 1 ress 1 2 1 2

ush ress 3 ace ulls 3 10 eadli 3 ider tance eg 3 10 able ows (change attachment) 3 12 alov resses w and 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 6 10 secs elitefts.com

Block 3 – Week 2 UPPER DAY:

Explosiveness/Power: 1

plosive ore laster otations 3

LOWER DAY:

Explosiveness/Power: 1

Strength:

1

1

possible

1

2 1 2 1 2 3 2

loor ress ork up to new ep a ollow with of for ide rip hins (weighted if possible) 3 umbbell houlder resses 3 10 roc ows (warm ups of 10, then 1 all out set) 1 Tricep ushdowns ( at ar ttachment)

o umps dd 1 2 inch (1 at) to last week if

Strength: 1

1

1 1 2 1 2

o uat ork up to new ep a ollow with of for umbbell tep- ps 3 10 Hypere tensions 3 10 H eadli s 3 b heel 3 10

Finisher: 1

anded ettlebell wings 3 20

FULL BODY DAY:

Speed/Agility: 1

1 1

one

rill (T- rill)

rest until fully recovered (likely 1-2 mins)

Strength: 1 2 1 1 ress 1 2

1 2

ush ress 3 ace ulls 3 10 eadli 3 ider tance eg 3 10 able ows 3 12 alov resses w and 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 6 10 secs

Block 3– Week 3 UPPER DAY:

Explosiveness/Power: 1

plosive ore laster otations 3

Strength: 1 2

1

1 2 1 2 3 2

loor ress ork up to 3 ep a ollow with 1-2 ingles if you feel good ide rip hins (weighted if possible) 3 umbbell houlder resses 3 10 roc ows (warm ups of 10, then 1 all out set) 1 Tricep ushdowns ( at ar ttachment)

LOWER DAY:

Explosiveness/Power: 1

1

possible

o umps - 3 dd 1 2 inch (1 at) to last week if

Strength: 1 2

1

1 2 1 2

o uat ork up to 3 ollow with 1-2 ingles if you feel good umbbell tep- ps 3 10 Hypere tensions 3 10 H eadli s 3 b heel 3 10

Finisher: 1

anded ettlebell wings 3 20

FULL BODY DAY:

Speed/Agility: 1

1

Strength: 1 2 1 1

1 2 1 2

ush ress 3 ace ulls 3 10 eadli 3 ider tance eg ress 3 10 able ows (change attachment) 3 12 alov resses w and 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

14 – PROGRAMS THAT WORK 2014

one rill (T- rill) 1 rest until fully recovered (likely 1-2 mins)

Incline Treadmill elitefts.com

Block 4 – Week 1 UPPER DAY:

Explosiveness/Power: 1

ed all Throw gainst all ( otation) 3

LOWER DAY:

Explosiveness/Power:

Speed/Agility:

1

1

1

o umps 6 2 dd 1 2 inch (1 at) to last week if possible

Strength:

Strength:

1 2

1 2

1

1 2 1 2

for

lose rip ench ress ork up to ep a ollow with 0 of

eutral rip hins (weighted if possible) 3 pright ows w arbell 3 10 eadows ows 3 10 ope Tricep ulldowns 3 2

FULL BODY DAY:

1

1 2 1 2

uat ork up to ollow with 0 of for umbbell unges 3 10 able ull-Throughs 3 10 H eadli s 3 Hanging eg aises 3 10

Finisher: 1

prints on ower 1 secs

1

ro gility 1 rest until fully recovered (likely 1-2 mins)

Strength: 1 2

1 2 1 2 1 2

3 lose tance eg ress 3 10 ush erk 3 anded pider alks on rack 3 capular etraction on able ow - 3 10 alov resses w able 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 6 1 secs

Block 4– Week 2 UPPER DAY:

Explosiveness/Power: 1

ed all Throw gainst all ( otation) 3

LOWER DAY:

Explosiveness/Power:

Speed/Agility:

1

1

1

o umps 1 dd 1 2 inch (1 at) to last week if possible

Strength:

Strength:

1 2

1 2

1

1 2 1 2

for

lose rip ench ress ork up to ep a ollow with 0 of

eutral rip hins (weighted if possible) 3 pright ows w arbell 3 10 eadows ows 3 10 ope Tricep ulldowns 3 2

FULL BODY DAY:

1

1 2 1 2

uat ork up to ollow with 0 of for umbbell unges 3 10 able ull-Throughs 3 10 H eadli s 3 Hanging eg aises 3 10

Finisher: 1

prints on ower 1 secs

1

Strength: 1 2

1 2 1 2 1 2

3 lose tance eg ress 3 10 ush erk 3 anded pider alks on rack 3 capular etraction on able ow - 3 10 alov resses w able 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

15 – PROGRAMS THAT WORK 2014

ro gility 1 rest until fully recovered (likely 1-2 mins)

Incline Treadmill prints 6 1 secs elitefts.com

Block 4– Week 3 UPPER DAY:

LOWER DAY:

Explosiveness/Power: 1

ed all Throw gainst all ( otation) 3

Strength: 1 2

1

1 2 1 2

lose rip ench ress ork up to 3 ep a ollow with 1-2 ingles if you feel good eutral rip hins (weighted if possible) 3 pright ows w arbell 3 10 eadows ows 3 10 ope Tricep ulldowns 3 2

FULL BODY DAY:

Explosiveness/Power:

Speed/Agility:

1

1

1

o umps e rest

Strength: 1 2

1

1 2 1 2

uat ork up to 3 ep a ollow with 1-2 ingles if you feel good umbbell unges 3 10 able ull-Throughs 3 10 H eadli s 3 Hanging eg aises 3 10

Finisher: 1

prints on ower 1 secs

1

ro gility 1 rest until fully recovered (likely 1-2 mins)

Strength: 1 2

1 2 1 2 1 2

3 lose tance eg ress 3 10 ush erk 3 anded pider alks on rack 3 capular etraction on able ow - 3 10 alov resses w able 3 10 upinated urls 3 10 and ushdowns 3 2

Finisher: 1

Incline Treadmill prints 6 1 secs

JOE SCHILLERO: Joe is a competitive powerlifter and monthly Columnist for EliteFTS.com. He has his Master’s Degree in Exercise Physiology, and has worked in various areas of fitness and strength & conditioning for over 6 years. Joe began competing in powerlifting following recovery from a severe heart infection several years ago, and has been in love with it ever since. His best competition lifts are a 711lb squat, 501lb bench, and 617lb deadlift in a top 3 finish at the 2014 APF Senior Nationals. Joe will be representing Team USA at WPC Worlds later this year. His passion is to humbly and honestly educate others as he continues to learn through his own journey in training.

16 – PROGRAMS THAT WORK 2014

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n o s a se

f f O P n a m wo

g n o r t S

m a r g ro

ll e t s a ike M nist

by TMEFTS colum ELI

17 – PROGRAMS THAT WORK 2014

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T

his is a 12 week program that is intended for women that have ust finished training for a big contest and are starting some off-season training. This program will keep your gains coming at a steady pace to improve your base level strength while focusing on the things that will help improve your strongwoman training when you start to peak out for your ne t contest.

18 – PROGRAMS THAT WORK 2014

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Week 1 Monday

1. og lean ress- sets of , lean once, using 0 of your 1 rep ma for all sets 2. - ress- 3 sets of 10, using an a le 3. ace ulls- sets of 20 using either a band or a cable machine with the rope attachment . arbell urls- sets of 1 . kull rushers- sets 1

Tuesday

1. ront uats- sets of , using 0 of your 1 rep ma for all sets 2. aused ack 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

Thursday

1. 2. 3. . .

Friday

1. 2. 3. . .

le trict ress- sets of , using 0 of your 1 rep ma for all sets ench ress a etal atapult- sets of 10 ront aises- 3 sets of 1 ateral aises- 3 sets of 1 Triceps ressdowns- sets of 20

eadli s- sets of 1, sing 0 , , 0 , , 90 of your 1 rep ma lock ulls- 3 sets of 2, sing 9 of your 1 rep ma from the oor, ” locks endlay ows- 3 sets of 10 lute Ham aises- sets of everse Hyper- sets of 10

19 – PROGRAMS THAT WORK 2014

elitefts.com

Week 2 Monday

1. 2. 3. . .

le lean ress- sets of , lean once, using 0 of your 1 rep ma for all sets - ress- 3 sets of 10, using a log ace ulls- sets of 20 using either a band or a cable machine with the rope attachment arbell urls- sets of 1 kull rushers- sets 1

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

Thursday

1. og trict ress- sets of , using 0 of your 1 rep ma for all sets 2. loor ress- sets of 3 3. ront aises- 3 sets of 1 . ateral aises- 3 sets of 1 . Triceps ressdowns- sets of 20

Friday

1. peed eadli s- 3 sets of 3 using 6 2. endlay ows- 3 sets of 10 3. lute Ham aises- sets of . everse Hyper- sets of 10

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of your 1 rep ma

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Week 3 Monday

1. og lean ress- 2 sets of , lean once, using 0 , of your 1 rep ma 2. 2 sets of 6, clean once using 0 , of your 1 rep ma 3. - ress- 3 sets of , using an a le . ace ulls- sets of 20 using either a band or a cable machine with the rope attachment . arbell urls- sets of 1 6. kull rushers- sets 1

Tuesday

1. ront uats- 2 sets of , using 0 , of your 1 rep ma 2. 2 sets of 6 using 0 , of your 1 rep ma 3. aused ack uats- 3 sets of 3, using 0 of your 1 rep ma , 3 second pause . ulgarian plit uats- sets of 10 reps per leg . lute Ham aises- sets of

Thursday

1. le trict ress- 2 sets of , using 0 , of your 1 rep ma 2. 2 sets of 6, using 0 , of your 1 rep ma 3. ench ress a etal atapult- sets of . ront aises- 3 sets of 1 . ateral aises- 3 sets of 1 6. Triceps ressdowns- sets of 20

Friday

1. 2. 3. . .

eadli s- sets of 2, sing 0 , , 0 , , 90 of your 1 rep ma 1 set of ma reps using 0 of your 1 rep ma , do not surpass reps endlay ows- 3 sets of 10 lute Ham aises- sets of everse Hyper- sets of 10

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Week 4 Monday

1. 2. 3. . . 6.

le lean ress- 2 sets of , lean once, using 0 , of your 1 rep ma 2 sets of 6, clean once using 0 , of your 1 rep ma - ress- 3 sets of , using a log ace ulls- sets of 20 using either a band or a cable machine with the rope attachment arbell urls- sets of 1 kull rushers- sets 1

Tuesday

1. ack uats- 2 sets of , using 0 , of your 1 rep ma 2. 2 sets of 6 using 0 , of your 1 rep ma 3. aused ront uats- 3 sets of 3, using 0 of your 1 rep ma , 3 second pause . ulgarian plit uats- sets of 10 reps per leg . lute Ham aises- sets of

Thursday

1. 2. 3. . . 6.

Friday

1. ause eadli s- 3 sets of 3 reps using 6 of your 1 rep ma , pause each rep at your knee for 1 second then e plode through lockout using your glutes. 2. endlay ows- 3 sets of 10 3. lute Ham aises- sets of . everse Hyper- sets of 10

og trict ress- 2 sets of , using 0 , of your 1 rep ma 2 sets of 6, using 0 , of your 1 rep ma loor ress- sets of ront aises- 3 sets of 1 ateral aises- 3 sets of 1 Triceps ressdowns- sets of 20

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Week 5 Monday

1. og lean ress- sets of 6, lean once, using 3 , 6 of your 1 rep ma 2. - ress- 3 sets of 6, using an a le 3. and ull parts- sets of 2 . arbell urls- sets of 1 . kull rushers- sets 1

Tuesday

1. ront uats- sets of 6, using , 0 , 3 , 6 of your 1 rep ma 2. aused ack uats- 3 sets of 3, using 6 of your 1 rep ma , second pause 3. ulgarian plit uats- sets of reps per leg . lute Ham aises- sets of

Thursday

1. 2. 3. . .

Friday

1. 2. 3. . .

, 0 ,

le trict ress- sets of 6, using , 0 , 3 , 6 of your 1 rep ma ench ress a etal atapult- sets of 6 ront aises- 3 sets of 1 ateral aises- 3 sets of 1 Triceps ressdowns- sets of 20

eadli s- sets of 1, sing 2. , . , 2. , . , 92. of your 1 rep ma lock ulls- 3 sets of 2, sing 9 . of your 1 rep ma from the oor, ” locks endlay ows- 3 sets of lute Ham aises- sets of everse Hyper- sets of 10

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Week 6 Monday

1. 2. 3. . .

le lean ress- sets of 6 lean once, using 3 , 6 of your 1 rep ma - ress- 3 sets of 6, using a log and ull parts- sets of 2 arbell urls- sets of 1 kull rushers- sets 1

, 0 ,

Tuesday

1. ack uats- sets of 6, using , 0 , 3 , 6 of your 1 rep ma 2. aused ront uats- 3 sets of 3, using 6 of your 1 rep ma , second pause 3. ulgarian plit uats- sets of reps per leg . lute Ham aises- sets of

Thursday

1. og trict ress- sets of 6, using rep ma 2. loor ress- sets of 3 3. ront aises- 3 sets of 1 . ateral aises- 3 sets of 1 . Triceps ressdowns- sets of 20

Friday

1. peed eadli s- 3 sets of 3 using 0 of your 1 2. endlay ows- 3 sets of 3. lute Ham aises- sets of . everse Hyper- sets of 10

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, 0 , 3 , 6 of your 1

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Week 7 Monday

1. og lean ress- 2 sets of 6, lean once, using your 1 rep ma 2. 2 sets of using , of your 1 rep ma 3. - ress- 3 sets of , using an a le . and ull parts- sets of 2 . arbell urls- sets of 1 6. kull rushers- sets 1

Tuesday

1. ront uats- 2 sets of 6, using , 0 of your 1 rep ma 2. 2 sets of using , of your 1 rep ma 3. aused ack uats- 3 sets of 3, using 0 of your 1 rep ma , second pause . ulgarian plit uats- sets of 6 reps per leg . lute Ham aises- sets of

Thursday

1. le trict ress- 2 sets of 6, using , 0 of your 1 rep ma 2. 2 sets of using , of your 1 rep ma 3. ench ress a etal atapult- sets of . ront aises- 3 sets of 1 . ateral aises- 3 sets of 1 6. Triceps ressdowns- sets of 20

Friday

1. 2. 3. . .

, 0 of

eadli s- sets of 2, sing 2. , . , 2. , . , 92. of your 1 rep ma 1 set of ma reps using of your 1 rep ma , do not surpass reps endlay ows- 3 sets of lute Ham aises- sets of everse Hyper- sets of 10

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Week 8 Monday

1. 2. 3. . . 6.

le lean ress- 2 sets of 6, lean once, using your 1 rep ma 2 sets of using , of your 1 rep ma - ress- 3 sets of , using a log and ull parts- sets of 2 arbell urls- sets of 1 kull rushers- sets 1

, 0 of

Tuesday

1. ack uats- 2 sets of 6, using , 0 of your 1 rep ma 2. 2 sets of using , of your 1 rep ma 3. aused ront uats- 3 sets of 3, using 0 of your 1 rep ma , second pause . ulgarian plit uats- sets of 6 reps per leg . lute Ham aises- sets of

Thursday

1. 2. 3. . . 6.

Friday

1. ause eadli s- 3 sets of 3 reps using 0 of your 1 rep ma , pause each rep at your knee for 1 second then e plode through lockout using your glutes. 2. endlay ows- 3 sets of 3. lute Ham aises- sets of . everse Hyper- sets of 10

og trict ress- 2 sets of 6, using , 0 of your 1 rep ma 2 sets of using , of your 1 rep ma loor ress- sets of ront aises- 3 sets of 1 ateral aises- 3 sets of 1 Triceps ressdowns- sets of 20

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Week 9 Monday

1. og lean ress- sets of , lean once, using 0 , 3 , 6 , 90 of your 1 rep ma 2. - ress- 3 sets of 3, using an a le 3. ace ulls- sets of 2 . lternating urls- sets of 1 . olling Triceps tensions- sets 1

Tuesday

1. ront uats- sets of , using 0 , 3 , 6 , 90 of your 1 rep ma 2. aused ack uats- 3 sets of , using 6 of your 1 rep ma , second pause 3. ulgarian plit uats- sets of 6 reps per leg . lute Ham aises- sets of

Thursday

1. 2. 3. . .

Friday

1. 2. 3. . .

le trict ress- sets of , using 0 , 3 , 6 , 90 of your 1 rep ma ench ress a etal atapult- sets of 3 ront aises- 3 sets of 1 ateral aises- 3 sets of 1 Triceps ressdowns- sets of 20

eadli s- sets of 1, sing , 0 , , 90 , 9 of your 1 rep ma lock ulls- 3 sets of 2, sing 100 of your 1 rep ma from the oor, ” locks endlay ows- 3 sets of 6 lute Ham aises- sets of everse Hyper- sets of 10

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Week 10 Monday

1. 2. 3. . .

le lean ress- sets of , lean once, using 0 , 3 , 6 , 90 of your 1 rep ma - ress- 3 sets of 3, using a log ace ulls- sets of 2 lternating urls- sets of 1 olling Triceps tensions- sets 1

Tuesday

1.

Thursday

1. og trict ress- sets of , using 0 , 3 , 6 , 90 of your 1 rep ma 2. loor ress- sets of 3 3. ront aises- 3 sets of 1 . ateral aises- 3 sets of 1 . Triceps ressdowns- sets of 20

Friday

1. peed eadli s- 3 sets of 3 using 2. endlay ows- 3 sets of 6 3. lute Ham aises- sets of . everse Hyper- sets of 10

ack uats- sets of , using 0 , 3 , 6 , 90 of your 1 rep ma 2. aused ront uats- 3 sets of , using 6 of your 1 rep ma , second pause 3. ulgarian plit uats- sets of 6 reps per leg . lute Ham aises- sets of

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of your 1 rep ma

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Week 11 Monday

1. og lean ress- sets of 2, lean once, using 92. , 9 of your 1 rep ma 2. - ress- sets of 1, using an a le 3. ace ulls- sets of 2 . lternating urls- sets of 1 . olling Triceps tensions- sets 1

Tuesday

1. ront uats- sets of 2, using , 90 , 92. , 9 of your 1 rep ma 2. aused ack uats- 3 sets of 3, using of your 1 rep ma , 3 second pause 3. ulgarian plit uats- sets of 6 reps per leg . lute Ham aises- sets of

Thursday

1. 2. 3. . .

Friday

le trict ress- sets of 2, using , 90 , 92. your 1 rep ma ench ress a etal atapult- sets of 1 ront aises- 3 sets of 1 ateral aises- 3 sets of 1 Triceps ressdowns- sets of 20

, 90 ,

,9

of

1. sets of 2, sing , 0 , , 90 , 9 of your 1 rep ma 2. 1 set of ma reps using 90 of your 1 rep ma 3. endlay ows- 3 sets of 6 . lute Ham aises- sets of . everse Hyper- sets of 10

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Week 12 Monday

1. 2. 3. . .

le lean ress- sets of 2, lean once, using 92. , 9 of your 1 rep ma - ress- sets of 1, using a log ace ulls- sets of 2 lternating urls- sets of 1 olling Triceps tensions- sets 1

, 90 ,

Tuesday

1. ack uats- sets of 2, using , 90 , 92. , 9 of your 1 rep ma 2. aused ront uats- 3 sets of 3, using of your 1 rep ma , 3 second pause 3. ulgarian plit uats- sets of 6 reps per leg . lute Ham aises- sets of

Thursday

1. og trict ress- sets of 2, using , 90 , 92. 1 rep ma 2. ench ress a etal atapult- sets of 1 3. ront aises- 3 sets of 1 . ateral aises- 3 sets of 1 . Triceps ressdowns- sets of 20

Friday

1. 3 sets of 3 using of your 1 rep ma , pause each rep at your knee for 1 second then e plode through lockout using your glutes. 2. endlay ows- 3 sets of 6 3. lute Ham aises- sets of . everse Hyper- sets of 10

,9

of your

After week 12 take a week to test out how much you added to your maxes! 30 – PROGRAMS THAT WORK 2014

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Author Bio Mike Mastell earned both his bachelor’s degree in biochemistry and master’s degree in molecular biochemistry from Sacred Heart University. He is a light weight professional strongman and became the youngest overall national champion in 2011 at age 21. He holds various overhead press records, including the national log press record. He has competed in a number of world championships and traveled abroad for competition. Mike has worked with several national and international level strength athletes on strength programming and nutrition. He has coached several athletes on to winning national titles and professional status. Mike is currently the head strength and conditioning coach at Punch Gym in Norwalk, CT.

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t i l p S s g

e L / l l u P / h s le Pu

e z i S c s u M for by

nes r a t S y Shelb FTS

ITE L E AM

TE

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A

very effective program for hypertrophy is a four days per week routine in which the body parts are divided into three functional categories ush, ull and egs. This is ideal for beginner to intermediate trainers looking to gain si e and strength. The program is moderate volume but higher fre uency (each body part gets hit once every five days or so). This is a push pull legs split (a three-way split). ou will train four days per week, something like onday, ednesday, riday, aturday (only have two back-to-back days). The days will rotate around a bit because of it’s a three-way split over four training days per week (i.e. one week you’ll train chest on onday, then train it again on aturday, the ne t week you’d train it on riday and the following week on ednesday).

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Day One

Chest

Incline DB Press

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 one-second.

Decline Smith Bench

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 fourth set and do eight reps, then drop the weight a bit and do eight more (a drop-set).

Wide Grip Bench Press

2 sets of 12 reps, in a touch-and-go style, without locking out.

Shoulders Seated DB Laterals

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 the reps. o moderately heavy.

Reverse Pec Deck for Rear Delts

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 weight again for a final 1 reps. Then rest about two minutes and do one heavy set of reps.

Smith Machine Front Press

sets of 10 reps with a strong contraction on every rep for one second at the top.

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Triceps

Bar Pushdowns

sets 1 , 12, 10, reps (pyramid up in weight) e hard on every rep. est about seconds between sets. se a straight bar and bring it up to your forehead on every rep (you’ll have to lean forward about degrees).

Incline Skullcrushers

3 sets of 10 reps. et a good stretch on these.

Close-Grip Pushups (for triceps)

2 sets to failure with bodyweight.

Day Two

Back

Seated Rows with a Close-Grip

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 one-second.

Chest Supported Rows

3 sets of 12 reps keep your elbows sides). These hit the rhomboids hard.

Dumbbell Pullovers

3 sets of 1 reps

35 – PROGRAMS THAT WORK 2014

T (not tucked into your

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Barbell Shrugs

2 sets of 20 reps.

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 controlled 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

Superset with Machine Curls EZ-Bar Reverse Curls

uee e every rep at the top for two seconds.

sets of reps, slow three-second negatives on every rep, keeping your palms up the whole time.

reps, s uee e hard at every contraction

2 sets of 20 reps. ring these up to your chin on at least the first 1 reps.

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, , ).

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Seated Leg Curls

Standing Calf 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). sets of 20 reps with 60 seconds rest between each.

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 Shelby Starnes is an IFBB professional bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over twelve years, competing and placing very respectably in both. He also holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites To find out more about him and his consultation services, visit his website at www. ShelbyStarnes.com

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h t g n e r t S & m e a r z Si Prog m y G nes o J y Ashle lumnist

by TEFTS co ELI

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B

ased on my training philosophy that “Big is a by-product of strong, so train for strength and size will follow.” I like to combine elements of both training styles in this program. This program has been written for a rugby player who needed to increase overall size but specifically in his upper body. If he had been a college player in the US he would have definitely been a candidate for a “red shirt” year. The program is designed to be used during an off-season period but can be used during the season in weeks where the player is not selected to play. In this way, he will be continually topping up on his individual needs throughout the year. He is 190 centimeters tall and weighs 106 kilogram (6’2” and 233 pounds).

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Monday/Thursday - Lower Body Strength • • •

1 x Squat 1 x Single Leg 2 x Hamstring/Lower Back

• • •

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) Week 1 – Squat /Major Hamstring 4 x 3/3 Week 2 – Squat/Major Hamstring 4 x 2/2 Week 3 – Squat/Major Hamstring 4 x 3/2/1

(exercise 3 & 4 reverse pyramid zones) Single Leg/Second Hamstring 2 x 8-12 Single Leg/Second Hamstring 3 x 5-8 Single Leg/Second Hamstring 4 x 2-5

Tuesday/Friday - Upper Body Tuesday Bench Press s/s Pendlay Row Week 1 – 2 x (6/5/4) Week 2 – 2 x (5/4/3) Week 3 – 2 x (4/3/2)

Chins s/s Dips (50/100 reps total) Time yourself and see how long it takes, try and cut time each week Loaded Core option 3-5 sets x 3-5 reps

Friday Push Press s/s Weighted Chins (cluster sets)

Triple Drop DB Incline Bench Press (45/30/15 degrees)

Week 1 – 4 x 3/3 cluster with 20 seconds rest 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) Week 2 – 4 x 4/4/4 Week 3 – 5 x 3/3/3

DB Flat Bench s/s DB One Arm Row (reverse pyramid achieve the reps)

3 Way Shoulder Raise (plate front, KB lateral, cable bent over) (plateau load) Week 1 – 2 x 15 Week 2 – 3 x 12 Week 3 – 4 x 10

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Week 1 – 5 x 10 Week 2 – 5 x 8 Week 3 – 4 x 6 Horizontal Chins s/s Hindu Push ups (75/150 reps total) Time yourself and see how long it takes, try and cut time each week

Unloaded Core option 3 sets x 15-25 reps

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Author Bio Ashley Jones works specifically in the sport of rugby but the programs he writes are applicable in any combat/collision sport. He is currently the Strength & Conditioning coach for the Panasonic Rugby team based in Ota City, Japan. He expectantly awaits the commencement of the next Rugby World Cup in England & Wales commencing September 2015. Ashley Jones is a rugby strength and conditioning coach who has worked with the elite of the game, having been employed by the Crusaders (Super XV competition), New Zealand All Blacks, and the Australian Wallabies over the last decade. He has been awarded an honorary position at Bond University in Australia as an Adjunct Assistant Professor. Ashley has worked in the sports physical performance conditioning and fitness industries since 1978 and has worked in three professional sports (basketball, rugby league, and rugby union) across three countries (New Zealand, Australia, and Japan).

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e h t r o f s

m a r g o r P

Y L E P M E R T X E UGH TO r e l row

ow k l e S S arry

by HM ELITEFT TEA

42 – PROGRAMS THAT WORK 2014

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F

ollow up on last years rowler rogramming. Here are a few of my favorite programs that I use personally and with some of my “gi ed” athletes. emember this is T for beginners. ee the ake a ish rogram’s that ork anual from last year to figure out if this is for you.

Suicidal Tendency Prowler:

et up four cones in a line, 10 yards a part.

ith 90 lbs. on the rowler, push the sled on the Horns (uprights) 10 yards. ump through the middle or run around the rowler to push it back to the start on one of the two lower handles. ump through the middle or run around the rowler to push it to the 20 yard marker and repeat o it again for the 30, then the 0 yard marks. ach “ uicide” will be 200 total yards done as fast as you can.

Mad Man Mile In a three man team, mark off a mile. ut and back courses suck. Try to do it in a loop. irst guy starts to push the 0 lbs. rowler covering as much ground as he can. hen the first person can’t take another step, person 2 takes over. thlete 2 goes as far as he she can and then lets 3 take over.

This seems easy enough. However, while the 1st and 2nd athletes want to die and are tripping on their tongues, the ne t guy is increasing the distance between where they le the rowler off and having to push it again. Therefore, they need to be ogging along side the rowler that is being pushed at the same time Escalating Prowler Density or E they are trying to recover. ood luck with that. This o only “ uicides.” 1000 yards. 0 yards is all you need has sent many a tough athlete crawling on front lawns in distance. of the neighbors. ot an easy way to make friends in a new neighborhood. ush the rowler 0 yards 0 lbs. 0 yards 90 lbs. 0 yards 1 0 lbs. 0 yards 1 0 lbs.

Timed Prowler Hell

12 minutes running time, do as many 0 yard rowler ushes as you can.

Harry Selkow was formally the strength and conditioning coach of the Arizona Sundogs (NHL/Central Hockey League) as well as for the Bradshaw Mountain High School football program. Harry has worked with hundreds of athletes in a multitude of sports over the course of the last 35 years. He is currently working with many teams in the Bay Area of northern California.

o T pace yourself. o balls out. uke if you must, but get back on that triangle as fast as you can. o it with a partner for added motivation. ain rame crew the normal hand positions. et down on the frame of the rowler itself. tart pushing it with 90 lbs. on’t stop until you can’t go any further. o 2 push ups. ait 3 minutes o it again.

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m a r g o Pr

k e e W t igh

l l a b t o o F

E

n e d l o ike G nist

by TMEFTS colum ELI

44 – PROGRAMS THAT WORK 2014

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T

his is an eight week summer training program for football, incorporating li ing, conditioning, speed and agility drills. It is a comprehensive plan of attack, and will be successful if carried out to its entirety. verything in this program is designed to work together. witching up days workouts is not recommended. Training hilosophy irst and foremost we believe in perfect techni ue. layers must perform all movements correctly, with speed and skill, before load is increased. erfect techni ue holds true in all strength, agility, speed, conditioning and strongman e ercises. The athlete must have his body under control at all times. e are constantly striving for the perfect rep. econdly, when starting this program, give your players a weight they can handle. If a player is supposed to do 6 reps and makes only what are we doing e are teaching him how to fail. et them do the e ercise the right way and achieve all their reps themselves. Then sit back and watch their confidence go through the roof orry about the real heavy stuff when its test time. emember, you cannot cheat real strength. ou must put in your time working the lighter weights the right way. uild your foundation. The heavy stuff will follow. trength Training The goal of our strength training program is to develop optimal muscular strength and power. trength is the foundation of all other trained components (power, speed, agility, etc.). roper strength training has two goals performance enhancement and in ury prevention. It must be done in a physiologically sound, safe, purposeful, and productive way. There are no secrets or short cuts to achieve ma imum strength gains. physiologically sound program is one that includes in its design the fundamental principles of training the correct energy system, using the correct rest ratio and ma imi ing recovery with proper nutrition and sleeping guidelines. safe program is designed first and foremost with the e ecution of properly performed repetitions. The emphasis for our beginners ( tage 1) is focused on how the repetition is performed rather than how much weight is li ed. very effort should be made to minimi e biomechanical loading (bouncing, recoiling, etc.) on muscles, oints and connective tissue, and to ma imi e muscular tension. ach repetition should be li ed under control in a deliberate fashion. e also begin to work on the athletes work capacity and body composition. purposeful program is one with a training protocol that has a systematic plan of increasing resistance repetitions that will produce 45 – PROGRAMS THAT WORK 2014

results. nce e ercise techni ue is performed to our satisfaction ( tage 2) the weights begin to increase and the player must perform all of his reps prescribed in that workout without assistance. This is where athletes are introduced to both mental and physical pressure. oads, work capacity, lean body mass and the number of movement patterns increase. productive program is one that is designed with the athlete’s best interest in mind ( tage 3). These athletes inner drive is to be successful and are willing to pay the price no matter what to help them succeed on the field. It is designed with the latest research, personal trials, team e periences, and common sense. ur goal is to help them achieve their optimal strength potential both in the weight room and on the playing field. ur strength training philosophy incorporates all components of strength training and is not particular to a certain genre. e go with what works and get rid of what doesn’t. e believe that all divisions of strength training ( owerli ing, lympic eightli ing, trongman, etc.) have their place and are valuable when used correctly. It is also our belief that combining the various styles provides ma imal stimulation to the athlete while keeping them from becoming overtrained, bored or stale. It makes all weight training sessions a positive rather than negative e perience for all our athletes. onditioning The ob ective of a conditioning program is to optimally prepare your metabolism and muscular oint structures to meet the physical demands of a 1 game championship season. The purpose of conditioning is to allow you to recover faster from highintensity work (plays, practice reps, etc.). ur goal is to reduce the level of fatigue that you would e perience working and competing at ma imum tempo. eali e that conditioning is task specific, in other words, you can be in ma imal running shape, but sub-ma imal game shape. ontrary to popular opinion, no amount of running, bounding, hill sprints, etc. will prepare your body for the task specific demands of football. It is not until you practice and eventually play the game that you will achieve the conditioning effect necessary to play at a consistent high level. It is important to understand that the conditioning done in the offseason will help you develop a more e cient energy system. This will allow you to recover faster and get into game shape faster. hoosing to neglect off-season conditioning is not recommended. oming into camp de-conditioned and un-acclimated to the heat will only prolong the time it takes to attain the level of football shape necessary to proficiently practice. There will be elitefts.com

Warm-ups:

and should be situations where fatigue will be a direct result of your ma imal effort however, if fatigue is a ootball forces you to put your body in awkward and result of your poor conditioning level you deserve unnatural positions. The way your body handles these what you get. situations is one of the keys to remaining healthy and making or not making the play. Through proper warmups, training and cool downs you can increase your chance of making the play and decrease your chance of in ury. rior to every training session whether it is strength training, conditioning or agility drills a thorough warm-up must be done. The goal of all uick recuperation following ma imal effort warm-up sessions is to increase body temperature and Helps increase lean body mass to prepare the ma or oints and muscles for strenuous cient heat dissipation, maintaining body activity throughout their full range of motion. ull temperature (reducing the risk for heat range of motion can reduce the chance of muscle tears, e haustion heat stroke ligament strains, and in uries to connective tissue. nce eveloping a mental ignorance to fatigue full range of motion is reached, the muscles, tendons, (willpower) ligaments and oints will be more e cient, allowing High tolerance of the waste products of your body to adapt uicker to various situations. metabolism such as lactic acid urrent research demonstrates that strength training through the full range of motion can lead to increases There are three conditioning components that we in oint e ibility. arm-ups must be taken seriously. stress in our training. o athlete will begin workouts, games or be stretched unless they are in at least a light sweat. ur warm-up drills are all interchangeable and can be used in any combination to achieve the desired effect. They are broken down into three components dynamic warmThis type of training involves e ercises designed to ups, dynamic e ibility and static e ibility. enhance the athlete’s general, non-specific work capacity. It should engage different activities to develop increased levels of physical conditioning be ou must be able to bend and move uidly on the it endurance, strength, speed or e ibility. It is an field. ur dynamic warm-ups will help you improve e cellent way to work on weak points. your mobility on and off the field. There are basically hort peed onditioning This type of training involves hundreds of e ercises (see attached) that we use in our high intensity low duration e ercise that lasts 0-10 sec. dynamic warm-ups. It is an e cellent time to work on ma imum (10- 0 yard sprints, practice game reps) with speed drills or any mobility issues that you may have. It short (30 sec. or less) recovery time which stimulates aids in the increase of speed, power, agility, uickness and strength along with mentally preparing the athlete the average football play and recovery pattern. to the task at hand. ynamic le ibility ynamic e ibility is stretching ong peed onditioning This type of training involves through movement. ith a variety of drills (see high intensity medium duration e ercise that lasts appro imately 10 sec. to 1 min. (60-200 yd. sprints attached) we can warm-up individual muscle groups interval work) with a 3 1 rest work ratio. This type of through their full range of motion, pinpointing any workout usually stresses your anaerobic system. This area that an athlete may want to focus on. e use a system is used sparingly in football, usually on long variety of bands and or partner stretches for this task. breakout runs. It is used to help build your football These are done either following a warm-up prior to an e ercise session, or used as a cool-down following recovery system. activity.

Benefits of having a strong conditioning base include:

General Physical Preparation (GPP):

46 – PROGRAMS THAT WORK 2014

Dynamic Warm-Ups:

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Static Flexibility (Stretching):

tretching is oint specific, and every ma or oint structure must be stretched regularly in order to ma imi e the effects of a e ibility program. ith a variety of stretches (see attached) we can warm-up individual muscle groups at their end range of motion. tatic le ibility ( tretching) is done either following a warm-up prior to an e ercise session, or used as a cooldown following activity.

Static Flexibility (Stretching) Points of Emphasis:

lways complete all dynamic warm-ups or workout session prior to stretching emain rela ed while stretching o not stretch the muscle into a position of pain. The stretch should be slightly uncomfortable but bearable egin all stretches slowly ease into position, hold for a count, and ease back out of the stretch Hold all stretches for 10-20 seconds o not bounce. This can cause in ury and prevent e ibility development by not allowing the muscle to rela

Speed/Agility/Quickness:

The purpose of peed, gility, and uickness ( ) training is to enhance the development of our player’s game speed. very player wants to be fast and all coaches want fast players. There are few things more intimidating or demorali ing to an opponent than fast aggressive play that allows you to catch an opponent when he thinks he can’t be caught. training is done through proper training techni ues and progressions until it becomes second nature. spects of speed are worked on every day. They are treated ust like our strength training e ercises-simple, easy to coach and easy to build upon. asic movement skills are developed at this time. These components are achieved through a variety of drills, including but not limited to footwork, bags, cone, rope and field drills. peed (linear) is the ability to cover a certain distance in the shortest amount of time possible, gility is the power of moving uickly and easily, and uickness is being able to move with speed. s you can see all three 47 – PROGRAMS THAT WORK 2014

of these are interchangeable, and must be trained as such. e feel that there are eight specific components to increase a player’s game speed. e train these components every training session.

Strength/Power:

The stronger and more powerful your muscles become, the more force they can produce. trong musculature will also help you run more e ciently because you will be able to stay in your optimal, perfect running techni ue for a longer period of time. ootwork our feet are the beginning of any change of direction movement. ood solid footwork is the key to controlling your body’s momentum. ast feet fast play.

Agility:

The game of football can be summed up as the ability to move in one direction, stop and accelerate uickly in another direction without loss of speed or control. It is repeated starts and stops with very little linear speed. gility training is a huge part of our overall training program.

Form Run:

erfect run techni ue is critical to improve running speed. orm run training emphasi es proper run techni ue in a controlled environment in order to correct any imperfections. s the movement is performed correctly over and over, natural running becomes more e cient and the athlete is able to run faster.

Starts:

erfect techni ue coming out of your position or sprinters stance will help the athlete get into the acceleration phase as fast as possible. The faster you get to the acceleration phase, the faster you can get to top speed. The faster to top speed, the faster to winning every play.

Acceleration Phase:

The time it takes to reach top speed. It is acceleration that gives you what some call an e tra step’ on opponents during a foot race. side from agility, it is one of the most important aspects of any speed development program. elitefts.com

Top Speed:

nce the acceleration phase is complete the athlete is considered to be at top speed. Top speed is the ma imal speed you can run. peed onditioning The ability to run at top speed as long as possible, and to be able to get to and stay at top speed over the course of an entire game.

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

Week Monday 1-8

peed adder ( ick 6), ot rills ( ick 3),

Speed Ladder ne in ach Two in ach umping acks ackward acks li hu e Icky hu e ( w kw) Hops ( ingle ouble) ide hu e ( )

Tuesday ynamic ( ick 10)

Warm-up:

arm-up 20 yd

Thursday

peed adder ( ick 6), ot rills ( ick 3)

Dot Drill ide-to-side V own own and ack lalom own- everse- ack Touch ll

ynamic arm-up 20 yd ( ick 10)

Dynamic Warm-Up High nees ide hu e utt icks traight eg ack edal airoca ackwards un - kip - kip

48 – PROGRAMS THAT WORK 2014

Friday

ead eg ycle un orm uick eet Turn-and- o et-up and o umping acks rab alk ear rawl nkle un

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Team Breakdown for any type of station or circuit work: OL, DL, DB, LB/RB, TE/SPEC & WR/QB. Strongman Circuit (examples)

Agility Stations (examples)

Tire lip Prowlers ags eg arry og ress opes Plate Push late arry ones led rag ar Truck ush ones led ull eight oad ield rills ny task that you can think of that will physically se your imagination. ick drills that will make and or mentally challenge the group at each station you better and players can strive for the perfect can be used on this day. rep.

The difference between Competition Carnival and Agility Stations is that two players compete 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. Monday

Tuesday

arm-up (see above) verhead

uat

1

3 (e plosive)

6

alking unge 3 2 steps

Thursday

arm-up (see above) ush ress

uat 3

ump hrug

Weeks 1-4 Lifting

arm-up (see above)

3

ench ress

ower hrug

6

ront

etractions 3 10

3

Incline

6

ide ateral, ront aise 2 10

ow ide- rip at ull

10

ar urls 3 12

Triceps ushdowns

12

uat

Friday

arm-up (see above) tanding

6

ilitary 3

Incline ench 3 ace ulls 3 1

everse Hyper 3 10

pright ow 3 10

ent ow

ose reakers

urls 3 12

bs 12

bs 12

bs 12

arm-up (see above)

arm-up (see above)

bs 12 arm-up (see above) verhead

uat 3

ump hrug uat

2

ush ress

3 (e plosive)

6

alking unge 3 2 steps ow ide- rip at ull ar urls 3 12

3

ench ress

ower hrug 6

ront

etractions 3 10

3

Incline

6

ide ateral, ront aise 2 10 10

Triceps ushdowns bs 12

12

uat

arm-up (see above) tanding

6

ilitary 3

Incline ench 3 ace ulls 3 1

everse Hyper 3 10

pright ow 3 10

ent ow

ose reakers

urls 3 12

bs 12

bs 12

bs 12

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arm-up (see above) verhead

uat 3

ump hrug

3 (e plosive)

uat

3

arm-up (see above)

arm-up (see above)

ush ress

ower hrug 3

ench ress

ront

etractions 3 10

alking- eighted unge 3 2 steps ow ide- rip at ull

10

ar urls 3 12

Incline

ide ateral, ront aise 2 10 12

bs 12

everse Hyper 3 10

pright ow 3 10

ent ow

ose reakers

urls 3 12

hrugs 3 1

bs 12

late arries

uat 3 3 (e plosive)

uat

4

arm-up (see above)

arm-up (see above)

ush ress

ower hrug 3

ench ress

ront

alking- eighted unge 3 2 steps ow ide- rip at ull

10

ar urls 3 12

Incline

6

ide ateral, ront aise 2 10 Triceps ushdowns

uat

12

bs 12

arm-up (see above)

uat

5

uat 3 3 (e plosive)

3

H 3 10 ow edium- rip at ull ar urls 3 12

ilitary 3

everse Hyper 3 10

pright ow 3 10

ent ow

ose reakers

urls 3 12

hrugs 3 1

bs 12

late arries

20 yd

bs 12

Monday

ower lean

tanding

ace ulls 3 1

bs 12

verhead

arm-up (see above)

Incline ench 3 6

3

etractions 3 10

Week

20 yd

bs 12

arm-up (see above)

ump hrug

ilitary 3

ace ulls 3 1

bs 12 verhead

tanding

Incline ench 3 6

3

6

Triceps ushdowns

uat

arm-up (see above)

Weeks 5-6 Lifting Tuesday

arm-up (see above)

ench ress

3

etractions 3 10 6

ide ateral, ront aise 2 10 ips 30 bs 12

bs 12

arm-up (see above)

Hang lean

ush ress

Incline

Thursday

ront

3

uat 3

Friday arm-up (see above) eated

ilitary 3

peed ench

verhead tep- ps 3

(-100 lbs from Tues.)

everse Hyper 3 10

ace ulls 3 1

ent ow

pright ow 3 10

urls 3 12 bs 12

ose reakers hrugs 3 1 late arries

20 yd

bs 12

50 – PROGRAMS THAT WORK 2014

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arm-up (see above) verhead

uat 3

ower lean

3 (e plosive)

uat 6 3

6

H 3 10

arm-up (see above) ush ress

Hang lean

ar urls 3 12

ilitary 3

etractions 3 10

verhead tep- ps 3

(-100 lbs from Tues.)

everse Hyper 3 10

ace ulls 3 1

ent ow

pright ow 3 10

ips 30

uat 3 6

eated

ront

ide ateral, ront aise 2 10

edium- rip at ull

3

arm-up (see above)

ench ress 6 3

Incline

ow

arm-up (see above)

6

urls 3 12

bs 12

bs 12

peed ench

ose reakers hrugs 3 1

bs 12

late arries

20 yd

bs 12 arm-up (see above) verhead

uat 3

ower lean 3 3 (e plosive) uat

7

3

arm-up (see above) ush ress ench ress

Hang lean 3 3 3

etractions 3 10

H 3 10

Incline

ow

ide ateral, ront aise 2 10

edium- rip at ull ar urls 3 12

arm-up (see above)

ips 30

ront

uat 3

arm-up (see above) eated

ilitary 3

peed ench

verhead tep- ps 3

(-100 lbs from Tues.)

everse Hyper 3 10

ace ulls 3 1

ent ow

pright ow 3 10

6

urls 3 12

ose reakers

bs 12

bs 12

bs 12

arm-up (see above)

arm-up (see above)

arm-up (see above)

bs 12 arm-up (see above) verhead

uat 3

ower lean 3 2 (e plosive) uat 3 3

8

H 3 10 ow edium- rip at ull ar urls 3 12

ush ress

Hang lean 3 2

ilitary 3

ench ress 3 3

ront

etractions 3 10

verhead tep- ps 3

(-100 lbs from Tues.)

everse Hyper 3 10

ace ulls 3 1

ent ow

pright ow 3 10

Incline ide ateral, ront aise 2 10 ips 30 bs 12

uat 3

eated

6

urls 3 12 bs 12

peed ench

ose reakers bs 12

bs 12

51 – PROGRAMS THAT WORK 2014

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Week

Monday

Tuesday

arm- p

arm- p

arm- p

gility tations ( ick 6)

200 yd (1

1

200 yd (1 3

ine

3

id

rest)

ool- own ( tretch)

ool- own ( tretch) arm- p 200 yd (1 3

3

rest)

ine

6 200 yd (1

rest)

id

arm- p

3

3

rest)

ine

6 200 yd (1

arm- p rest)

3

id

60 rest

kill

( hoose 6)

ool- own ( tretch) arm- p 200 yd (1

rest)

2 ine

rest)

id

32 kill ool- own ( tretch)

gility tations ( ick 6)

( hoose 6)

assers 19 ine 1

id

1

kill

ool- own ( tretch)

rest)

2 ine id 32 kill 100 yd ( 3 rest) 1

ine

16

id

1

kill

ool- own ( tretch) arm- p

arm- p

ork 90, est 60 station

trongman ircuit

60 rest

32 kill

2 200 yd (1

ool- own ( tretch) arm- p

min station

id

arm- p

trongman ircuit min station

ool- own ( tretch)

ool- own ( tretch) arm- p 200 yd (1

0

ork 90, est 60 station ool- own ( tretch)

Friday

ine

gility tations ( ick 6)

32 kill 3

Thursday

ork 90, est 60 station

32 kill 2

Weeks 1-4 Running

trongman ircuit min station 60 rest ( hoose 6) ool- own ( tretch)

ool- own ( tretch)

52 – PROGRAMS THAT WORK 2014

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4

arm- p 10 100 yd ( 3 rest) 1

ine

16

id

1

kill

ool- own ( tretch)

arm- p

arm- p gility tations ( ick 6) ork 90, est 60 station 6

assers

19 ine 1

id

1

kill

arm- p

6 100 yd ( 3 rest)

trongman ircuit

1

ine

min station

16

id

1

kill

60 rest ( hoose 6)

60 yd ( ffort)

ool- own ( tretch)

ool- own ( tretch)

ool- own ( tretch)

Week

Weeks 5-8 Running

Monday

5

Tuesday

Thursday

arm- p

arm- p

arm- p

100 yd

gility tations ( ick 6)

100 yd

1

ine

1

id

13 kill 6 60 yd 09 ine 0

id

0

kill

ool- own ( tretch)

ork 90, est 6

60 station

assers

19 ine 1

id

1

kill assers

09 ine 0

id

0

kill

1

ine

1

id

13 kill 10 60 yd

Friday arm- p ompetition arnival min station 60 rest ( hoose 6) ool- own ( tretch)

09 ine 0

id

0

kill

ool- own ( tretch)

ool- own ( tretch)

53 – PROGRAMS THAT WORK 2014

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6

arm- p

arm- p

arm- p

arm- p

6 100 yd

gility tations ( ick 6)

2 100 yd

ompetition arnival

1

ine

ork 90, est 60 station

1

ine

min station

1

id

1

id

13 kill 10 60 yd 09 ine 0

id

0

kill

ool- own ( tretch)

assers 19 ine 1

id

1

kill

6

assers

09 ine 0

id

0

kill

ool- own ( tretch)

7

arm- p

13 kill 10 60 yd

0

id

0

kill

ool- own ( tretch)

1 60 yd

gility tations ( ick 6)

60yd

09 ine

ork 90, est 60 station

0

kill

ool- own ( tretch)

2

assers

19 ine 1

id

1

kill

ool- own ( tretch)

0 yd ( ffort)

arm- p

id

( hoose 6)

09 ine

arm- p

0

60 rest

09 ine 0

id

0

kill 0yd ( ffort)

arm- p ompetition arnival min station 60 rest ( hoose 6) ool- own ( tretch)

ool- own ( tretch)

assers 09 ine 0

id

0

kill

ool- own ( tretch)

8

arm- p

arm- p

arm- p

10 100 yd

gility tations ( ick 6)

60 yd

1

ine

ork 90, est 60 station

1

id

13 kill ool- own ( tretch)

assers 09 ine 0

id

0

kill

09 ine 0

id

0

kill 0 yd ( ffort)

arm- p ompetition arnival min station 60 rest ( hoose 6) ool- own ( tretch)

ool- own ( tretch)

ool- own ( tretch)

54 – PROGRAMS THAT WORK 2014

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Author Bio Mike Golden is currently the Director of Player Development for the University of Massachusetts Football program. He comes to UMass after spending the last two years at South Florida with Head Coach Skip Holtz, where he supervised the football program’s year-round weight training, speed, agility, and conditioning sessions. As the Assistant Athletic Director of Sports Performance, he also oversaw the development of rehabilitation and performance enhancement programs for all of South Florida’s sports. A 1992 graduate of Central Connecticut State, Golden earned a bachelor’s degree in physical education. Upon graduation, he spent seven months as an intern at Harvard during the 1992-93 academic year, working as the strength coach for the institution’s rugby squad, which advanced to the Final Four, while also working with the Crimson’s football and ice hockey programs. Golden has also put together an extensive background of international competition, serving as an assistant coach for the five-time I.P.F. World Powerlifting Champion USA Men’s Team at various venues. He has also published various articles in Powerlifting USA, Ironman Japan, and elitefts where he writes under the title of “Coach G.” He is also the author of the e-book-”Blueprint for Success: A Strength & Conditioning Coach’s Manual.”

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Frederick “Fred”, 5 Columbus, OH I WISH TO GO TO Astronaut Fred, this is Houston. Do you copy?

For 5-year-old Fred, rocket ships and astronauts serve as a positive distraction from his tough medical tests and procedures.

Fred suffers from diamond blackfan anemia, a bone marrow disorder. Fred doesn’t let his condition stop him because nothing could stop his heroes, Neil Armstrong and Buzz Aldrin, either!

When volunteers asked Fred what his one true wish would be, it was easy for this young boy to answer. He wished to visit Kennedy Space Center – specifically to see the final space shuttle launch.

“We had a fantastic time. Fred met all sorts of astronauts and pilots and NASA employees. It’s hard to describe how perfect this turned out,” Fred’s parents, Joanne and Mark, shared in a note to the Foundation.

The astronauts’ courage reminded Fred of his own hope, strength and joy, and now he is ready to

56 – PROGRAMS THAT WORK 2014

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s g n i r t s m

a H t r f i u l o d Y a d e l i u D s B

G I B ra

fo

57 – PROGRAMS THAT WORK 2014

gin g o G ve EFTS e t S y T b LI

E M A E T

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Goggins Stiff-Legged Deadlift (GSLDL) Items used:

2 to 3-inch blocks to stand on to get full (range of motion) Hand straps ack pins • Barbell eight plates 2 -pound plates or smaller (this will allow you to get full while standing on 2-3 inch block). on’t use any plates taller than 2 s because it will prevent you from reaching your full

T

oo many li ers allow hamstring strength to limit their pulls and s uats. If the hamstrings are your weak link, this offseason routine is the perfect remedy. It should not be done during a training cycle for a meet. This program is designed to bring up your hamstrings, so during the process, they will be torn down uite a bit. tart with warming-up by stretching your hamstrings. end over and reach down as far as you can. e sure to take the time to stretch your groin and uads before starting these e ercises each time. arm-up with a conventionalstyle deadli . ork up to 6 of your ma for 3 10. ack and hamstrings should be warmed by now.

58 – PROGRAMS THAT WORK 2014

The best way to e plain how this e ercise is done is that you will keep your back round instead of arched like the regular stiff-legged deadli . our chin should stay tucked to your chest the entire time. lace bar on rack pins, positioned ust above the knees. rab the bar ust outside of the knurling. Take a small step backward and place your feet ust shoulderwidth apart (for some, it may be closer it ust depends on the individual). eeping your arms straight, bend down to the oor while keeping your legs as straight as possible. The bar path should go right behind your toes. tretch down as far as you can. s you’re coming back up, keeping chin tucked to your chest, only come up three- uarters of the way. eep your back rounded. s you get near the top, begin s uee ing your glutes inward as hard as possible all while keeping your chin tucked and your back rounded. Hold for half of a second at the top, then go back down slowly. This isn’t a movement that needs to be performed fast. ull should be done with a very slow stretch. Including warm-ups, do -6 sets of 6- reps. The amount of weight that can be used is between 2 - 0 of your 1 deadli . It doesn’t take a lot of weight to perform this e ercise. er , do lute Ham aises ( H ) for 3- 10-12. nce this becomes too easy, you can add in bands or weights for more resistance.

This routine is done for four to si weeks, before you start a meet training cycle. This 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 1 is your normal heavy deadlift day.

1st e ercise work up to 6 of your ma . This could definitely vary, so you may want to start as low as - 0 . t the end of the 6 weeks, you should be up to 6 . se common sense and choose the weight that you can do properly. It would benefit you to leave a little in the tank at the end of the si weeks. 2nd e ercise -6set 6- reps 3rd e ercise H sets 10-12 reps

Day 2

Day 3

gain, you should have at least a day’s rest between this and the previous session, with these following whatever body part you’re working on that day. ercise H 10-12 ou’ll have two days rest before you annihilate your hamstrings again. n oy. or more training tips, programming or coaching, please contact oach oggins at gogginsforce gmail. com or www.gogginsforce.com.

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.

59 – PROGRAMS THAT WORK 2014

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k e e W r-

Fou

m a r g o r P

u B e h t r

s e m i T sy

fo

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ve o r g s n Co

y FTS w l A y b ELITE TEAM

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T

here are times in all our lives when work Resistance Training block: demands, school demands, and life in general erform as many sets of -6 reps with your ump to the front of the list. hile it’s easy to say ench resses and ows in 10 minutes. that training should always come first and be a priority, it’s also not realistic. Workout B

of

t times like this I like to go to a “punch the clock” Core: workout. It’s a term I learned from an ohn. rogress ide lank variation (30 seconds each side) paired with comes from ust “clocking in” and doing the work. a o ump for reps ot every training session will be worthy of a ocky Three rounds. montage Strength: lternate these workouts so you’re training three days ork up to a heavy reps in the ench ress (or per week. This is a good four-week block. another upper body li ). Then take 90 of that and do a set (that is, try to get Workout A: as many reps as you can). This should be about 10-1 minutes Core: lank variation paired with a armer’s alk. 60 seconds Resistance Training block: of each, with 30 seconds rest between. 9 minutes erform as many sets of -6 reps with your of (rear foot elevated) split s uats and 10 reps of Strength: swings in 10 minutes. ork up to a heavy reps in the eadli . Then take 90 of that and do a set (that is, try to get as many reps as you can). nly goals are to increase the number of reps in the This should be about 10-1 minutes 90 set (with good techni ue) and do more total work in the resistance training block.

Author Bio Alwyn is a Tae kwon-do international champion and has utilized his personal experience as an athlete and combined it with the advanced theories of European Sports Science and the principles of modern strength and conditioning systems. He worked with a wide variety of clientele, including several Olympic and national level athletes, five World Champions and professionals in a multitude of sports including boxing, martial arts, soccer, ice skating, football, fencing, triathlon, rugby, bodybuilding, dance and fitness competition. http://www.alwyncosgrove.com 61 – PROGRAMS THAT WORK 2014

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d l e i F & k c a G r N T OWI R H T n n a M S ryan

by BM ELITEFT TEA

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onday

ets

ull omple ( eadli shrug power clean front s uat)

3

Hang hrug Hang lean ront

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oad ight to moderate

6

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1. m s

Heavy

1.3 m s

(6 3

3

)

uat

oderate

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3

lute Ham aise

5

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elocity

2 reps each e ercise

e

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2 lbs

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ight to moderate

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3

)

oderate

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3

1.2 m s

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pright row superset with

3

10

oderate

ottman urls

3

20

2

90, 60

odyweight

natch omple ( natch rip , natch hrug, natch ull, ower natch, verhead squat

6

1

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5

3

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3 63ff

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10

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ased off of about

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10

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riday

odyweight

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ight

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ench ress

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oman hair itups

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12

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30

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2

1.

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Thursday plit erk

lose rip Incline

5

1

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his workout was designed for a shot putter in the off-season. This would be a week cycle before changing things up for the following cycle. This split is interesting in that it does not follow the traditional upper lower or lower upper. It went this way to go hand in hand with their most neurally intensive practices. o in essence, instead of trying to prioriti e the weight room for weight room gains, I tried to ma imi e how the weight room could interact with the throws program. ight this have cost us some bench numbers ossibly, but they saw great improvements in their throws, so at least one portion of our combination was right. This program uses 2 forms of autoregulation- the and elocity, as well as a combination of the two for the Hang lean. y the utili ation of autoregulation of training, the coach progresses the athlete at their own pace, rather than prescribing

out of a theoretical 1 which may or may not be accurate. The athlete is training where they need to be for that day, that set, and that repetition to ensure that they are seeing the appropriate adaptation. or the hang clean in this program- this was interesting and led to some ama ing sports results. Traditionally, if they could stand up with the weight, it counted. ow the caveat was thrown in that if they did not stand up with the weight at the appropriate velocity, it was the same as not being able to stand up at all. This did effect the loads we were using as we had to utili e much lighter weights to maintain velocity. However this did seem to have a great accumulation effect, as the athletes reported feeling faster in the ring that ever before, and several other throws coaches wanting to know what we were doing. This was the first time I had ever married to the two in a practical situation and the results were- well, it is a keeper.

This program emphasi ed improving absolute strength and speed-strength, two things that are highly important for a shotputter.

Author Bio Dr. Bryan Mann has been competing in the sport of powerlifting since 1996. He an assistant professor of physical therapy and athletic training while also serving as the assistant director of strength and conditioning at the University of Missouri where he has worked since 2004. He has many powerlifting accolades to his name in raw, single ply, and multi-ply lifting. He is a researcher and author, having written several research publications dealing with training in Division 1 athletics, specifically football. He has written three books, most notably the Complete Guide to Powerlifting for Human Kinetics with co-author Dan Austin. He is also a sought after speaker, who has given presentations at multiple local, state, regional and national conferences.

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g n i n i a s r r o T it

t e e p m m u o l C VoPhysique for

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el r a r s I cia ontributo y l A y c b TS

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raining for bikini and or figure competitions is typically a misunderstood process. hile some might refer to it as a training methodology, that wouldn’t technically be true. ost people refer to training for physi ue sports as volume training so we will stick with that for the premise of this program. lthough the bikini and figure divisions are vastly different, it is interesting that the training is o en similar. This obviously depends highly on the individual and how they respond to training, but volume is key for both. ome may say bikini competitors don’t have to li as heavy or with as much volume as their figure counterparts, which may be true if you want to remain an amateur your whole life. Two-time s. ikini lympia shley altwasser overhead presses 0-pound dumbbells like 10-12 easy reps. on’t let her slender physi ue fool you, she is a legit athlete and that is why she continues to be the best in the world. The program I created incorporates a high volume concept with shape building in mind. I focused most of the training on weight training, and a very small portion on cardio so you could definitely consider this an off-season plan to start. Two upper body days and two lower body days are generally a solid starting point for most female competitors. s you will see I purposely split the legs into front and back training days, simply because the lower body tends to be more of an issue for women in terms of shape and si e. That is also where we hold the ma ority of our body fat. The upper body days will have a high shoulder and back focus. I do no incorporate a ton of chest training, not that it is not important but it is typically not a focal point of those two divisions. houlders, back, and legs will always hold a higher priority due to the sport and what the udges look for in particular. er completing this four-week cycle, you can deload the fi h week dropping the volume a hair and doing a few more low-intensity, steady-state sessions. ou can then cycle through the four weeks again, or bump it up a notch by adding more sets, increasing the weight, or switching the e ercises around. ood luck and hope you en oy the program

Term Index:

Iso Isometric (hold in static position) a ach uper et ith HIIT High Intensity Interval Training omanian eadli H lute Ham aise I ow Intensity teady tate

WEEK 1

Monday ower ody - uad ominant 10-10- -6 eg ress - arrow tance 1 0 urn out set on eg ress 3 10 eg tension w 3 sec Iso hold at the top 3 10 ea leg ingle eg tension 10 oblet uat 20 alking unges 20 achine alf aises 66 – PROGRAMS THAT WORK 2014

Tuesday pper ody - houlders bs 12-10- -6 achine verhead ress - various grips 1 20 urnout set achine verhead ress 3 10- able aterals ssw 10- late ront aises 12 ear elt able ulls ssw 2 sec Iso hold 3 10 achine ateral aises 3 10 ide rip ull ps ssw 10 ush ps 12 Incline umbbell ront aises ssw 20 eighted runches ssw IT ’s Wednesday 20 min HIIT Training (circuits treadmill stepmill) Thursday ower ody - lute Hamstring ominant 6’s 10 arbell Hip Thrusts 3 10-1 anded eg urls 3 12 ope ull-Throughs 12 eg url 10-1 Heavy alf aises Friday pper ody - ack hest rms 3 10 H eadli s 10-10-6- lose rip ulldowns 6- -10-20 rop et - lose rip ulldowns 3 10 able lyes ssw 10 able ack lyes 10 Heavy uarter aterals ssw 10 ear elt lyes ssw 10 and ull- parts 1 0 ull ps ssw 0 ush ps (any rep set scheme to get 0 reps each) 3 10-12 able runches 3 10 renade icep urls 2 10 renade Tricep ushdowns ssw 10 verhead Triceps tensions Saturday inute I

ardio

Sunday

Week 2

Monday ower ody - uad ominant 3 10 eg tensions Heavy eg ensions elitefts.com

3 3 3 3 3

Hack uat 10 ea leg ulgarian plit uats ssw 10 arrow- tance eg ress 20 alking unges 1 achine alf aises

umps off bo

Tuesday pper ody - houlders bs -10- -6-6 eated umbbell ress 10 ateral aises ssw 10 Heavy uarter aterals 3 10 eutral rip ull ps 10 everse ec ec 10 ope ront aises ssw 1 ope ear elt ulls 3 1 Heavy able bs Wednesday 20 min HIIT Training (circuits treadmill stepmill) Thursday ower ody - lute Hamstring ominant 3 -10 H , added slow decent and push to top at end 3 12 ea leg achine ick acks 20 eg url 3 10 umbbell ridges 3 10 anded umbbell uats 1 Heavy alf aises Friday pper ody - ack hest rms 10 able ull own 3 12 eadows wings ssw 12 uarter aterals 3 10-12 traight rm at ulldowns ssw 10 inglerm at ulldowns 3 10 able lyes ssw 10 ower ush ps 3 6 ccentric tanding bs ssw 10 op ush- ps 10-12 Hammer urls ssw 10 arrow rip ush- ps 3 20 osu eighted bs Saturday inute I

ardio

Sunday

Week 3

3 10 eg tensions ssw 10 uarter reps a er each main set 3 10 oblet uat 2 20 alking unges 1 Heavy alves Tuesday pper ody - houlders bs 10 rnold resses 3 3 ide rip ull ps ssw 3 hin ps 3 10 eutral rip ow ssw 10 ingle- rm ow 3 12 achine ateral aise 3 12 Heavy uarters ssw 10 b oll- uts 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) Thursday ower ody - lute Hamstring ominant 10- -6-6 eadli 10 ide tance able ull-Throughs 3 10 eighted lute ridges 3 12 eighted ingle eg tep- ps ssw 1 umps 1 ailure eg urls

uat

Friday pper ody - ack hest rms 3 10 lat umbbell ench ress 3 10 ateral aises ssw 10 lose rip ush- ps 3 12 T ar ow 3 10 ea arm ent ver umbbell ow 3 10 achine lyes - big stretch 3 6 Tricep ips ssw 10 achine icep urls 10 icep urls ssw 10 ope ushdowns Saturday inute I ardio Sunday

Week 4

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 67 – PROGRAMS THAT WORK 2014

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to failure) 3 12 ide tance mith achine ress 3 10 ea leg alking unges 3 1 Heavy alves Tuesday pper ody - houlders bs 10 tanding verhead ress w 1 drop set at the end 3 at ulldowns w big stretch and 2 sec iso hold at bottom 12 able aterals 3 20 uarter aterals ssw 10 Heavy uarter aterals 2 12-30 hest upported ack lyes ssw 12-30 ear elt wings 2 ailure umbbell verhead ress 3 10 tanding able bs ssw 10 ide ush- ps

Authors Bio Alycia Israel is a nationally qualified NPC figure competitor and raw powerlifter. She has a Master’s Degree in Exercise Physiology and is a Certified Strength & Conditioning Specialist through the NSCA. She is also the Personal Training Coordinator at The Ohio State University.

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 6 10 aterals up the rack ssw 20 and ull- parts 10-12 umbbell urls ssw 10-12 kull rushers Saturday inute I

ardio

Sunday

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s s e r P ch

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n i n i a r T

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ith m S y Joe FTS

ITE L E AM

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Warmup ME Bench Week1 Week2 Week3 Week4 Week5 Week6 Week7 Week8 Week9 Week10 Week11 Week12

5-10 minutes bike or treadmill 3 Board max 3 w 2chains, 82%/1 reg Reverse Band Green max triple raw Shirt max triple 90%/3, 100%+5lb/3, ?/3 2 Board max 3 w 2 chains, 85%/1 reg Reverse Band Blue max single raw Shirt max triple 90%/3, 100%+5lb/3, ?/3 3 Board Max 1 w 1 chain, 87%/1 reg Floor Press w 3 chains max 3 raw Shirt Max double 90%/2, 100%+5 lbs/2,?/2 2 Board max 1 w 1 chain, 90%/1 Shirt Max Triples Floor Press w 3 chains max 1 raw

Asst 1 (remember you can change exercises just keep volume the same) Nosebreakers w 2 chains 4 sets x 6r 45 sec rest Weighted Dips 3 x 8 45 sec rest DB Tricep Ext Elbows out 4 x 8 45 sec rest Seated Pin Lockouts from nose 4x6 w 45 sec rest Pin Lockout/statics 6r/6r/6r x 3 sets done w Travis Nosebreakers w 3 chains 4 sets x 6r 45 sec rest Weighted Dips w 2 chains added 3 x 8 45 sec rest DB Tricep Ext elbows in w mini bands 4 x 6 Seated Pin Lockouts from nose 4x6 w 45 sec rest Pin Lockout/statics 6r/6r/6r x 3 sets done w Travis Nosebreakers w 4 chains 4 x 6 Seated Pin Lockouts from nose 4x6 w 45 sec rest

Asst 2 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 70 – PROGRAMS THAT WORK 2014

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Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10 Seated Row variation 4 x 10

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 Wk1 Wk2 Wk3 Wk4 Wk5

Dynamic Bench Dynamic Bench Dynamic Bench Dynamic Bench Dynamic Bench

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28% +2minis doubled/2 x 6 30%+2minis doubled/2x6 60%+2 chains per side/3 x 8 33%+2 minis doubled/2x5 30%+purples doubled/2 x 5 elitefts.com

Wk6 wk7 Wk8 Wk9 Wk10 Wk11 wk12

Dynamic Bench Dynamic Bench Dynamic Bench Dynamic Bench Dynamic Bench Dynamic Bench Dynamic Bench

60%+1chains per side/3x8 30%+ purples and mini doubled/2 x 5 25%+ greens doubled/2x3-4 60% straight weight/3 x 8 28% + greens doubled/2 x 3 45% + minis doubled/3 x 6 60% straight weight/3 x 8

Asst 1 DB Tricep Ext/6 superset w pushdowns/10 x 6 (progress in weight each set w DB Ext & maintain Pushdowns) DB Tricep Ext/6 superset w pushdowns/10 x 6 (progress in weight each set w DB Ext & maintain Pushdowns) DB Tricep Ext/6 superset 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

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Author Bio

Joey Smith is currently one of the top 275-pound and 308-pound class bench pressers in the world. Joey has a best shirted bench press of 730 pounds at a body weight of 261 pounds, as well as a best shirted bench press of 800 pounds at a body weight of 286 pounds. In turn, Joey also has made a 500 pound raw bench press in competition. He has competed in raw full power, totaling elite status in the 308-pound weight class with best lifts being a 750 pound raw squat, a 500 pound raw bench, a 615 pound raw deadlift, and an 1840 pound raw full power total. When it comes to enthusiasm and excitement, as well as a desire to help others, Joey is among the most ambitious lifters today. With 19 first place and five second place competition finishes under his belt, Joey’s 12 years of training have paid off. Over the years, he has worked with some of the greatest lifters in his home state of North Carolina. In business, Joey is the Circulation Manager for two North Carolina newspapers and has served as a fitness trainer for his local YMCA. He has also coached 15 seasons for his YMCA soccer league, owns his own gym, Nebo Barbell, and is a proud father to his daughter, Katelyn. At present, Joey is currently ranked tenth in the world in the 308-pound weight class with an 800 pound shirted bench press (Powerlifting Watch rankings). His raw squat of 750 pounds is ranked the sixth best squat for the 308-pound weight class in the past five years, and according to Powerlifting Watch rankings, Joey’s raw total is ranked the 15th best raw total for the 308-weight class in the past five years.

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d e n o i d h o s h a t F e d l M O g e h in

t f i l t h g i e W

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n e d r a t D EFTS n i l C y b IT TEAM

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Clint is a ro trongman who has competed both for The and yprus internationally, has a orld lass Total in asters eightli ing, and is known to have some big ym owerli ing li s ust as well as a big sense of humor not to take life too seriously. He coaches athletes all over The orld via The Internet and this is the program that he used to coach his wife to a th place finish at The 201 eightli ing asters orld hampionships in enmark. oaching my wife is an interesting challenge because I cannot be “tough” on her because it will lead to problems outside of the gym (which transfers back inside of the gym) and mostly because she is not (yet) a “die hard” li er. here I will put myself into the mindset that I will make every sacrifice needed, no matter how e treme, ust for small benefit she isn’t as “ate up” as I am. The program had to be e ible to also account for the fact that she is still learning the li s and her techni ue is her limiting factor and that will change every single week.

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e knew that according to her base strength that she was capable of roughly a natch and a lean and erk but her best gym li s were 2 and a uropeans she broke ersonal ecords to ualify for orlds by pu ng up a 3 9. Her training program had to be made up of 1) onditioning work to build her sports specific preparedness. 2) kill work that will transfer over into the snatch and clean and erk. 3) nough fun and rest so that she will not go cra y. Her programming was changed every week to meet her new goals and standards as well as to look at her technical improvements and weaknesses. eep in mind that her 90 was her Technical 90 . ince it is her techni ue that is holding her back she needed to train at a higher than most masters weightli ers would train because it is not even near her T TI ust like The ld ashioned ethod states, there are no gi s in this program. ou must your ersonal ecords and learn to see beyond “today”. ee what your goals are and remember that this outline is what will get you there. e patient and your numbers

Week 1 Day 1: Day 2: -

natch 0 2 sets natch, verhead uat each rep lean and erk 0 2 sets lean, front s uat, clean, front s uat, erk 1-2 light sets natch from locks 90 1 sets natch, verhead uat till miss lean from locks 90 1 sets lean, front s uat till miss erk rom The ack play this by ear, easy work, something at or above 90 uat light easy work, warm up into something that is not hard 1-2 light sets

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Day 3:

Day 4:

Snatch: 3, 90 2, 92-9 1 Clean and Jerk: 3 (3 cleans, 1 erk), 90 2 (2 cleans, 1 erk), 92-9 1 Snatch Pulls: 100-110 2 2-3 sets (sets of reps are better than sets of 2 reps, learn the movement) Clean Pulls: 100-120 2 2-3 sets (sets of reps are better than sets of 2 reps, learn the movement) ABS: 1-2 sets Snatch: work up to a 1 rep ma in 1. -2. kg increments, very small umps, T H I Clean and Jerk: work up to a 1 rep ma in 2. kg increments, very small umps, T H I Squat: with 0 ABS: 2-3 sets

very training session should begin with some stretching, foam rolling, and make sure that you are sweating and warm. very training session should begin with some type of low back work (good mornings with bands) and possibly some light abs work (abs pull downs) very training session should finish with some type of T e ercises. houlders, lower back, abs, knees, hamstrings, stretching, foam rolling, etc... H TI ... T TH Have fun, no in uries, no e haustion, only smiles

Week 2

e saw that a er eek 1 she was not overly sore or overtrained and her best days were o en ay 3 or ay . oing into this week we planned to continue to do very similar work but to continue to improve on skill and techni ue with every single set and rep. Day 1: -

Snatch: 0 2 sets natch, verhead uat each rep Clean and Jerk: 0 2 sets lean, front s uat, clean, front s uat, erk 1-2 light sets

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Day 2: -

Day 3:

Day 4:

Snatch from Blocks: 90-9 1 sets natch, verhead uat till miss Clean from Blocks: 90-9 1 sets lean, front s uat till miss Jerk From The Rack: play this by ear, easy work, something at or above 90 , TI Squat: light easy work, warm up into something that is not hard, TI ABS: 1-2 light sets Snatch: 3 2 sets, 90 2 2 sets, 929 1 ( ptional) Clean and Jerk: 3 (3 cleans, 1 erk), 90 2 2 sets (2 cleans, 1 erk), 92-9 1 ( ptional) Snatch Pulls: 100-110 2 2-3 sets (sets of reps are better than sets of 2 reps, learn the movement) or Position Snatch Pulls: - 0 3 2-3 sets (stop below knee and above knee) Clean Pulls: 100-120 2 2-3 sets (sets of reps are better than sets of 2 reps, learn the movement) or Position Clean Pulls: - 0 3 2-3 sets (stop below the knee and above the knee) ABS: 1-2 sets Snatch: work up to a 1 rep ma in 1. -2. kg increments, very small umps, T H I Clean and Jerk: work up to a 1 rep ma in 2. kg increments, very small umps, T H I Squat: with - 0 (you need the s uat if the snatch and clean and erk sets reps were low) ABS: 2-3 sets

H

TH e haustion, only smiles

... T Have fun, no in uries, no

Week 3: t this point we identified several weaknesses in her body and began changing the program to meet her needs. Need To Work On: ot over arching into the snatch bottom position pper back strength to hold the snatch Tricep strength to hold the snatch aking sure that you are not over trained Exercises To Work On hin ps, ull ps ood ornings (feel these in your lower back hamstrings butt (barbell or bands but TH ) aused uats low ulls or eadli s with 100-110 of your natch lean and erk ay 1 is a tough day with the most reps in a single session. o not be afraid to use light weight on each and every set so that you can have perfect techni ue. emember to try and your mistakes on every rep, correct them, and repeat proper techni ue. Try to do the full s uat on as many li s as possible. This is not for leg strength it is for you to be able to find the correct positioning when you use the heavier weights and to help build leg endurance. Try the special e ercises at the end but do not go heavy. ou should be able to do the ractice ercises in -10 minutes or less. I can do them with you. Day 1:

very training session should begin with some stretching, foam rolling, and make sure that you are sweating and warm. very training session should begin with some type of low back work (good mornings with bands) and possibly some light abs work (abs pull downs) very training session should finish with some type of T e ercises. houlders, lower back, abs, knees, hamstrings, stretching, foam rolling, etc... 77 – PROGRAMS THAT WORK 2014

TI

Snatch: 2-90 2 sets 3 2 3 . 2 2 0 2 2 (play with this last set, as long as you can do good reps here, try to play with 0 kg as much as possible, use less if you need to) natch, verhead uat each rep lean and erk 02 sets Sets with ROUGHLY: . , 0, 0, 0- 2. 0- as long as you feel fresh and the elitefts.com

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H I is good lean, front s uat, clean, front s uat, erk ractice ork n (weight not important) Snatch Balance: 1 , 20, 2 , 30 kg Pause Front Squat: 3 , 0, kg ABS: 1-2 light sets Band Good Mornings: 1-2 sets that you your lower body burning Pull Ups: 1 light set that you in your arms and back

-

ay 2 is an “easier” day since you are doing much less reps and you are working from blocks. emember that the purpose of working from blocks is to learn to be T under the bar and if you do not find the perfect position you cannot make the li . ost people can use more from blocks than they can from the oor because there is less room to make a mistake. o not worry about the weight that you have on the bar, worry about the purpose of the e ercise and that is to have good techni ue and be fast. ou have the option to go for a on natch from locks but I suggest that you continue to train around 90 on the cleans from blocks. This is to protect your oints and shoulders on cleans your body needs to what 3 feels like on snatch once you have it over your head The s uat is easy work, you can do them very uickly, no pain allowed, pause at the bottom and learn to e plode from that pause with good techni ue and foot position. Day 2:

Snatch from Blocks: 90-9 1 sets - natch, verhead uat as long as techni ue is perfect Clean from Blocks: 90-9 1 sets - lean, as long as you have no pain and good techni ue Jerk From The Rack: play this by ear, easy work, something at or above 90 Squat: 0- kg 3 sets, paused at the bottom for 1 2-1 second, easy and e plosive ABS: 1-2 light sets Pull Ups: 1-2 sets that you Band Good Mornings: 1-2 sets that you

ay 3 is to help to get you ready for ay . There is less sets and reps and the focus is on techni ue on 78 – PROGRAMS THAT WORK 2014

natch and lean and erk and then to feel heavier weights on lean eadli s. natch alance will help you to learn to be faster under the bar on snatch and to find your bottom position as uick as possible. ou can use a lot of weight on these but I think that you need to keep it under 3 kg and ust focus on techni ue. Day 3:

Snatch: 3 3 sets, 90 2 2 sets, 929 1 ( ptional) Techni ue ork for riday, so hit the full depth, think T H I and not T TH Clean and Jerk: - . 3 3 (3 cleans, 1 erk) Clean Deadlifts, Slow: 100-120 3 2-3 sets Snatch Balance: 2 -3 kg 3 3, pause at the bottom for balance ABS: 1-2 sets Pull Ups: 1-2 sets that you Band Good Mornings: 1-2 sets that you

ay is “ a ay” but remember that there are many ways to set a new ersonal ecord. or you it is a record to take li s over 90 on any e ercise, to hit 3. snatch on a first attempt, to clean and erk 2, to clean and erk 0- 2. 3, etc... There are many ways to set a ersonal ecord and remember that the goal is at the end of ugust...not now. ever T T when you can I . The goal is almost always to get -10 reps at or above on each e ercise, so if you start missing at 9 -100 , go back down and get T and come back ne t week technically better and stronger. Day 4:

Snatch: work up to a 1 rep ma , make small umps as long as you feel that you have good techni ue 3 , 3 . , 39, 0, 2. , 3. with no misses is , 3 , 3 . , 0, 2. , 3. , , is where we need to be trying to get soon Clean and Jerk: ork up to a T ( 0 2, 2. 2, 2) and then you can take an e tra single if you wish Squat: 3- 3- with 6 0 0 kg (ge ng elitefts.com

e plosive reps is more important than the weight here, try using anything above 60 kg for these sets) ABS: 2-3 sets Pull Ups: 1 set that you Band Good Mornings: 1 set that you

Day 1:

-

Snatch: 3 2 2 3 . 2 2 0 2 1 set or 1 2 sets or 0 1 1 natch, verhead uat each rep lean and erk omple techni ue work 1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang lean, 1 erk. 2 sets

very training session should begin with some stretching, foam rolling, and make sure that you are sweating and warm. very training session should begin with some type of low back work (good mornings with bands) and Practice Work On possibly some light abs work (abs pull downs) Snatch Balance: 20 , 30 , 3 very training session should finish with some type Pause Front Squat: 0 3, 3, 0 3 of T e ercises. houlders, lower back, abs, knees, ( ptional -60 1-3) hamstrings, stretching, foam rolling, etc... ABS: 1-2 light sets H TI ... T Band Good Mornings: 1-2 sets that you TH Have fun, no in uries, no your lower body burning e haustion, only smiles Pull Ups: 1 light set that you in your arms and back Week 4 ay 2 is less repetitions but slightly more Need To Work On: weight and you are working from blocks. ot overarching into the snatch bottom position ocus on techni ue Techni ue work, doing full snatches and and I I your techni ue. s ua ng a er you complete the snatch pper back strength to hold the snatch Day 2: ull ps, natch alance, verhead uat, Snatch from Blocks: (you need 6uat, lean eadli s reps, do not think about the weight, think Tricep strength to hold the snatch T H I and I T) natch alance, natch ress 3 . 1 3 sets aking sure that you are not over trained 3 . - 0 1 3 sets est, rotein, assage, itamins natch, verhead uat as long as techni ue aintain bodyweight around 69 kg is perfect lean foods, rotein for breakfast and a er lean from locks (6reps) training, itamins - 0 1 3 sets 0- 2. 1 3 sets ay 1 is still a very tough day with lots of ull lean, as long as you have no pain and work. se less weight if you have to but good techni ue make sure that each li is a full Jerk From The Rack: play this by ear, easy li and that the focus is on techni ue. work, something at or above 2. 1 Try to feel your mistakes and learn how to Squat: 0- kg 3 sets, paused at the make corrections bottom for 1 2-1 second, easy and e plosive Try to full s uat on as many li s is possible. If ABS: 1-2 light sets you catch the snatch HI H, T to finish the Pull Ups: 1-2 sets that you li with a full s uat Band Good Mornings: 1-2 sets that you ay 3 is to help to get you ready for ay . The focus is on techni ue on natch and lean and erk and then to feel heavier weights on lean eadli s. 79 – PROGRAMS THAT WORK 2014

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natch alance will help you to learn to be Pull Ups: 1 set that you faster under the bar on snatch and to find your bottom Band Good Mornings: 1 set that you position as uick as possible. ou can use a lot of weight on these but I think that you need to keep it very training session should begin with some under 0 kg and ust focus on techni ue. stretching, foam rolling, and make sure that you are sweating and warm. very training session should begin with some Day 3: type of low back work (good mornings with bands) and Snatch: possibly some light abs work (abs pull downs) 3 3 3 sets very training session should finish with some type 3 . 2 2 of T e ercises. houlders, lower back, abs, knees, Techni ue ork or riday, so hit the full hamstrings, stretching, foam rolling, etc... depth, think T H I and not T TH H TI ... T lean and erk TH Have fun, no in uries, no . - 0 3 3 (3 cleans, 1 erk) e haustion, only smiles Clean Deadlifts, Slow: -6 3 2-3 sets Snatch Balance: 2 -3 kg 3 3, pause at the bottom for balance Week 5: ABS: 1-2 sets ast eek of Hard Training (so I thought) Pull Ups: 1-2 sets that you Band Good Mornings: 1-2 sets that you Goals For The Week: uild consistency in the li s ots of reps at the beginning of the week, heavier work ay is “ a ay” but remember that there near the end. are many ways to set a new ersonal ecord. stablish ttempts or you it is a record to take li s over 90 on onsider what we need for ersonal ecords any e ercise ast week of strength building (heavy s uat and pulls) To hit 3. snatch on a first attempt natch alance To do 2 cleans and 1 erk with . or 2. 3 aking sure that you are not over trained cleans and 1 erk T I ever T T when you can I . est, rotein, assage, itamins The goal is almost always to get -10 reps at etermine bodyweight and category or above on each e ercise, so if you start ood foods and I HT walking to make 69 kg category missing at 9 -100 , go back down and get inish your pulls lbows locked, ump as the bar T and come back ne t touches your body, TH with your arms week technically better and stronger. - ay 1 The focus is on techni ue. To have the ability Day 4: to repeat the same techni ue on every li Snatch: work up to a 1 rep ma , make small - Try to full s uat on as many li s is possible. If you umps as long as you feel that you have good catch the snatch HI H, T to finish the li with a full techni ue squat 3 , 3 . , 0, 2. , 2. , 3. - (see how you feel but we need IT ) Day 1: 3 . - 0 1 at the end Snatch: lbows ocked, ump at the same time the bar Clean and Jerk 1 lean, rop. 1 lean, 1 erk hits your body, TH with your arms to go under 2 reps 3 2 1 set ork up to a T 3 . 2 2 sets ( 0 2, 2, . 2) 0 2 2 Squat: 3- sets of 3 with 6 - 0 kg (6 0 0) 2. for a single ABS: 2-3 sets - natch, verhead uat each rep 80 – PROGRAMS THAT WORK 2014

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Clean and Jerk Complex: techni ue work lbows locked, ump at the same time the bar hits your body, TH with your arms to go under. 1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang lean, 1 erk. (The erk is TI , you can do a front s uat instead) (shoulder pains) 2 3- sets Practice Work On Snatch Balance: 2 3 paused, 3 3 2 sets paused at the bottom (only technical work here, I I ) Pause Front Squat: play this by ear but I would like to see sets of 3 up to 60-6 3 1-2 light sets Good Mornings: 1-2 sets that you your lower body burning Back Work: 1 light set that you in your arms and back Day 2:

-

-

Day 3:

-

Snatch: (you need 6reps, do not think about the weight, think T H I and I T) GOAL: sets of 1 rep with 0- kg I T T perfect singles with any weight where you ump then pull and do an overhead s uat a er natch, verhead uat as long as techni ue is perfect Clean: (5-7 GOOD reps) 1 2-3 sets 0 1 2 -3 sets ull lean, as long as you have no pain and good techni ue Jerk From The Rack: From Front: singles up to 2. - . (perfect legs, elbows and head position) Squat: -60 kg sets, easy and e plosive, T H ABS: 1-2 light sets Back Work: 1-2 sets that you Good Mornings: 1-2 sets that you Snatch: 3 3 3 . 3 0 3 ptional Techni ue ork or riday, so hit the full depth, think T H I and not T TH

81 – PROGRAMS THAT WORK 2014

Day 4:

Clean and Jerk: 0 3 cleans, 3 front s uats, 1 erk Snatch Grip Deadlift: 0 3 2 sets, 3 1 set (legs at the start, do not let your butt come up first) Clean Deadlifts, Slow: 0 3 2 sets, 3 1 set (legs at the start, do not let your butt come up first) Snatch Balance: 2 -3 kg 3 3, pause at the bottom for balance ( ust use empty bar if you need to rest) ABS: 1-2 sets Back Work: 1-2 sets that you Good Mornings: 1-2 sets that you ay is “ a ay” but remember that there are many ways to set a new ersonal ecord. ever T T when you can I . Snatch oubles for warm up omplete the li ust like a meet, work up to a 1 inish with your opener 3 Clean and Jerk: oubles for warm up omplete the li ust like a meet, work up to a 1 inish with your opener 3 Squat: 3 sets of 3 ( 0 0- ) ABS: 2-3 sets Back Work: 1 set that you Good Mornings: 1 set that you

very training session should begin with some stretching, foam rolling, and make sure that you are sweating and warm. very training session should begin with some type of low back work (good mornings with bands) and possibly some light abs work (abs pull downs) very training session should finish with some type of T e ercises. houlders, lower back, abs, knees, hamstrings, stretching, foam rolling, etc... H TI ... T TH Have fun, no in uries, no e haustion, only smiles

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Week 6: 2 Training eeks e ast eek of “Hard” Training t this point we accepted her technical mistakes (the big ones like not making a full snatch) and ust focused on being consistent. nce you are two weeks out you cannot worry with changing techni ue you have to worry about being consistent with what you have and gathering an idea of what your li s will be like on meet day.

2 3- sets Practice Work On Snatch Balance: 2 3 paused, 3 3 2 sets paused at the bottom (only technical work here, I I ) Pause Front Squat: play this by ear but I would like to see sets of 3 up to 60-6 3 ABS: 1-2 light sets Good Mornings: 1-2 sets that you your lower body burning Back Work: 1 light set that you in your arms and back

oals or The eek uild consistency in the li s ots of reps at the beginning of the week, heavier Day 2: work near the end. Snatch: (you need 6reps, do stablish ttempts not think about the weight, think T H I onsider what we need for ersonal ecords and I T) ast week of strength building (heavy s uat and pulls) sets of 1 rep with 0- kg natch alance I T T perfect singles with any weight aking sure that you are not over trained where you ump then pull and do an overhead T I s uat a er est, rotein, assage, itamins natch, verhead uat as long as techni ue etermine bodyweight and category is perfect ood foods and I HT walking to make 69 kg category Clean: ( reps) inish your pulls lbows locked, ump as the bar 1 2-3 sets touches your body, TH with your arms 0 1 2 -3 sets ull lean, as long as you have no pain and - Day 1: The focus is on techni ue. To have the ability good techni ue to repeat the same techni ue on every li erk rom The ack - Try to full s uat on as many li s is possible. If you From Front: singles up to 2. - . (perfect catch the snatch HI H, T to finish the li with a full legs, elbows and head position) squat Squat: -60 kg sets, easy and e plosive, T H ay 1 ABS: 1-2 light sets Snatch: Back Work: 1-2 sets that you lbows ocked, ump at the same time the bar Good Mornings: 1-2 sets that you hits your body, TH with your arms to go under 3 2 1 set Day 3: 3 . 2 2 sets Snatch: 0 2 2 3 3 2. for a single 3 . 3 natch, verhead uat each rep 0 3 ptional Clean and Jerk Complex: techni ue work Techni ue ork or riday, so hit the full lbows locked, ump at the same time the bar depth, think T H I and not T TH hits your body, TH with your arms to Clean and Jerk: go under. 0 3 cleans, 3 front s uats, 1 erk 1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang natch rip eadli 0 3 2 sets, 3 1 lean, 1 erk. (The erk is TI you can set (legs at the start, do not let your butt come do a front s uat instead) 82 – PROGRAMS THAT WORK 2014

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up first) Clean Deadlifts, Slow: 0 3 2 sets, 3 1 set (legs at the start, do not let your butt come up first) Snatch Balance: 2 -3 kg 3 3, pause at the bottom for balance ( ust use empty bar if you need to rest) ABS: 1-2 sets Back Work: 1-2 sets that you Good Mornings: 1-2 sets that you

the u from her late in the week and ending up in The mergency oom only hours before our ight was to leave. ll of this meant that we had to push all of the days around and train days straight with no break, then y, rest for day, get in one training session, then compete on onday. t the beginning of this week we also established our oals, our Hopes, and what we eeded in order to be satisfied. Those three series of numbers at least gave me peace of mind.

- ay is “ a ay” but remember that there are many ways to set a new ersonal ecord. - Day 1: The focus is on techni ue. To have the ability ever T T when you can I . to repeat the same techni ue on every li - Try to full s uat on as many li s is possible. If you Day 4: catch the snatch HI H, T to finish the li with a full Snatch: squat oubles for warm up omplete the li ust like a meet, work up to a Day 1: 1 Snatch: inish with your opener 3 Hang natch, verhead uat Clean and Jerk: 30 2 2 oubles for warm up 3 2 2 omplete the li ust like a meet, work up to a 3 . 2 2 sets 1 0 2 2 inish with your opener 3 r er 3 . go to natch (this is what she Squat: 3 sets of 3 ( 0 0- ) did, went straight to snatch) ABS: 2-3 sets 2. for a single (do your opener) Back Work: 1 set that you Good Mornings: 1 set that you Clean and Jerk Complex: techni ue work lbows locked, ump at the same time the bar very training session should begin with some hits your body, TH with your arms to stretching, foam rolling, and make sure that you are go under. sweating and warm. 1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang very training session should begin with some lean, 1 erk. (The erk is TI you can type of low back work (good mornings with bands) and do a front s uat instead) possibly some light abs work (abs pull downs) - 0 2 3- sets very training session should finish with some type of T e ercises. houlders, lower back, abs, knees, Practice Work On hamstrings, stretching, foam rolling, etc... Optional - Snatch Balance: 2 3 paused, H TI ... T 3 3 2 sets paused at the bottom (only TH Have fun, no in uries, no technical work here, I I ) e haustion, only smiles Pause Front Squat: play this by ear but I would like to see sets of 2 up to 60- 0 2 or 60 2 3- sets Week 7: ABS: 1-2 light sets ast week of training. Good Mornings: 1-2 sets that you your This was the plan going into eek but my wife got the lower body burning u over the weekend and had a stressful week that she Back Work: 1 light set that you in your could not change. This also ended up with me catching arms and back 83 – PROGRAMS THAT WORK 2014

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T I Day 2:

Day 3:

Day 4:

TI

H

Snatch: Easy Work 3 1 2 sets 3 . 1 0 1 3 1 1 ecide from here to stop, repeat, move up, etc... Clean (and Jerk): ingles up to your opener (60-63) Squat: -6 kg sets, easy and e plosive, T H ABS: 1-2 light sets Back Work: 1-2 sets that you Good Mornings: 1-2 sets that you

Snatch: 3 3 3 . 3 0 3 ptional pener 1 Clean and Jerk: 2 cleans, 2 front s uats, 1 erk ( erk optional but suggested) Snatch Grip Deadlift: 0 3 2 sets, 3 1 set (legs at the start, do not let your butt come up first) Clean Deadlifts, Slow: 0 3 2 sets, 3 1 set (legs at the start, do not let your butt come up first) ABS: 1-2 sets Back Work: 1-2 sets that you Good Mornings: 1-2 sets that you Snatch: oubles for warm up ust like a meet, no misses, make your pener and 2nd ttempt

inish with your opener 2 Clean and Jerk: oubles for warm up omplete the li ust like a meet, work up to your opener and 2nd ttempt inish with your opener 2 cleans, 1 erk Squat: sets of 3 ( 0 . -90) - last 2 sets are optional, you can also do singles or doubles or rest ABS: 2-3 sets Back Work: 1 set that you Good Mornings: 1 set that you Saturday at Worlds: eet onday Stretch o something to break a sweat Sunday: Snatch: 3 2 2 asy singles from here, orked up to 1 (opener) lean and erk asy doubles and singles only 0 1, easy last warm up tretch very training session should begin with some stretching, foam rolling, and make sure that you are sweating and warm. very training session should begin with some type of low back work (good mornings with bands) and possibly some light abs work (abs pull downs) very training session should finish with some type of T e ercises. houlders, lower back, abs, knees, hamstrings, stretching, foam rolling, etc... H TI ... T TH Have fun, no in uries, no e haustion, only smiles

th

Snatch: 1 Clean and Jerk: 60 63 lace at orlds and we learned that it takes TI to get even two white lights at this level.

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.

84 – PROGRAMS THAT WORK 2014

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r o f g nin

i a Tr

L L A B T

O O F

85 – PROGRAMS THAT WORK 2014

y tor e s a C Pat ntribu

by TEFTS co ELI

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Introduction

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. rogram ariation reakdown ( eight oom) Program

Experience (Training Age)

Emphasis

rey Blue

3- yrs 1-2yrs

trength work capacity individual needs trength work capacity

hite

0-1yrs

ovement patterns hypertrophy base conditioning

This chart depicts the general characteristics for the three different training groups.

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.

Neck and Trap

ach training session, for the entire team, began with a brief movement preparation followed by an e tensive neck and trap session. eck and trap training at H always takes precedence over all else. I am proud to say that every sports team who trains in the school’s weight room spends at least ten to twenty minutes training their neck and traps each day. I am a huge believer in the far reaching benefits of neck and trap training. I have been heavily in uenced by reg ys c ynski, and lair agner for my appreciation for the training of this region. The frui ul benefits of effectively training the neck and traps are vast, with the reduction in concussion incidence taking the forefront. With that stated, it is important to note that we currently do not own any neck machines at GCHS. espite this fact, we have consistently been able to add si e to our athletes neck nearly every phase. This has been achieved through the implementation of consistent neck trap training through a wide array of modalities. The following depicts the neck and trap specifics utili ed for the 201 summer training phase.

86 – PROGRAMS THAT WORK 2014

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Neck and Trap

Week #1: The first week was used as an introduction, this is why only one set on each movement was performed. The tempo was set to focus on the eccentric part of each movement. Day #1 1 2 3 1 2 3

1 2 3

rip 2 barbell shrug Test grip pull ups Ys anual tension nterior hrug rms Iso lateral, elfserve e ion 3 arbell over-head press iagonal band pulls umper pinch up

1 1 1 1 1 1

6 Tempo 3/1/1! -10 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1!

1 2 3 1 2 3

1 6 Tempo 3/1/1!

1

1 10ea Tempo 3/1/1! 1 10

2 3

Day #3

Day #2

natch grip shrugs hin ups Ts anual le ion ateral hrug rms Iso front, elf- serve lateral e ion 2 arbell over-head press ver-head band pull down Internal plate pinch

1 1 1 1 1 1

6 Tempo 3/1/1! -10 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1!

1 6 Tempo 3/1/1! 1 10 Tempo 3/1/1! 1 20s

Day #4

1

. barbell shrug

1 6 Tempo 3/1/1!

1

lt rip hrugs

2

lt rip pull ups

1 -10ea Tempo 3/1/1!

2

Tight rip ull up

3

s

1 6 Tempo 3/1/1!

3

Is

1

anual lateral e ion

1 6 Tempo 3/1/1!

1

Harness e ion e tension

2

. . oblet hrug

1 6 Tempo 3/1/1!

2

. . nt to at

3 1

ire

1 10s 1 6 Tempo 3/1/1!

3 1

at to le ion 2 barbell ver-Head press

2 3

. ver-Head band ress late-pinch passes

1 10ea Tempo 3/1/1! 1 10ea

2 3

and ull part late inch urls

ridge hold (bench) ver-Head ress

87 – PROGRAMS THAT WORK 2014

1 3ea Tempo 3/1/1! 1 -10ea Tempo 3/1/1! 1 6 Tempo 3/1/1! 1 6ea Tempo 3/1/1! 1 10ea Tempo 1/1/1! 1 10ea 1 Tempo x/x/x (Fast) 1 20 1 10ea

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Week #2: For the second week, the sets increased to three, while the tempo remained the same, still focusing on the eccentric component for the given movement. Day #1 1 2 3 1 2 3

1 2 3

rip 2 barbell shrug Test grip pull ups Ys anual tension nterior hrug rms Iso lateral, elfserve e ion 3 arbell over-head press iagonal band pulls umper pinch up

3 3 3 3 3 3

6 Tempo 3/1/1! -10 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1!

1 2 3 1 2 3

3 6 Tempo 3/1/1!

1

3 10ea Tempo 3/1/1! 3 10

2 3

Day #3

Day #2

natch grip shrugs hin ups Ts anual le ion ateral hrug rms Iso front, elf- serve lateral e ion 2 arbell over-head press ver-head band pull down Internal plate pinch

3 3 3 3 3 3

6 Tempo 3/1/1! -10 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1! 6 Tempo 3/1/1!

3 6 Tempo 3/1/1! 3 10 Tempo 3/1/1! 3 20s

Day #4

1

. barbell shrug

3 6 Tempo 3/1/1!

1

lt rip hrugs

2

lt rip pull ups

3 -10ea Tempo 3/1/1!

2

Tight rip ull up

3

s

2 6 Tempo 3/1/1!

3

Is Harness e tension

1

ateral manual e ion

3 6 Tempo 3/1/1!

1

2

. . oblet hrug

3 6 Tempo 3/1/1!

2

. . nt to at

3 1

ire

3 10s 3 6 Tempo 3/1/1!

3 1

at to le ion 2 barbell ver-Head press

2 3

. ver-Head band ress late-pinch passes

3 10ea Tempo 3/1/1! 3 10ea

2 3

and ull part late inch urls

ridge hold (bench) ver-Head ress

88 – PROGRAMS THAT WORK 2014

e ion

3 3ea Tempo 3/1/1! 3 -10ea Tempo 3/1/1! 3 6 Tempo 3/1/1! 3 6ea Tempo 3/1/1! 3 10ea Tempo 1/1/1! 3 10ea 3 Tempo x/x/x (Fast) 3 20 3 10ea

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Week #3: The volume remained the same for this week, but the tempo switched to an isometric emphasis. Each rep was performed with a three second isometric. Day #1 1

rip 2 barbell shrug

Day #2

3 6 Tempo 1/3/1!

1

natch grip shrugs

3 6 Tempo 1/3/1!

hin ups

3 -10 Tempo 1/3/1!

2

Test grip pull ups

3 -10 Tempo 1/3/1!

2

3

Ys

3 6 Tempo 1/3/1!

3

1

anual

tension

3 6 Tempo 1/3/1!

1

2

nterior

hrug

3 6 Tempo 1/3/1!

2

3 6 Tempo 1/3/1!

Ts anual le ion ateral

hrug

3 6 Tempo 1/3/1! 3 6 Tempo 1/3/1!

3

rms Iso lateral, elfserve e ion

3 6 Tempo 1/3/1!

3

rms Iso front, elf- serve lateral e ion

3 6 Tempo 1/3/1!

1

3 arbell over-head press (Iso was held below the chin) iagonal band pulls

3 6 Tempo 1/3/1!

1

3 6 Tempo 1/3/1!

10ea Tempo 1/3/1!

2

2 arbell over-head press (Iso was held below the chin) ver-head band pull down

10 Tempo 1/3/1!

3 2 s

3

Internal plate pinch

3 2 s

2 3

umper pinch up

Day #3 1 2 3 1 2 3

1

2 3

. barbell shrug lt rip pull ups s anual lateral e ion . . oblet hrug ire ridge hold (bench) ver-Head ress (Iso was held below chin) . ver-Head band Press late-pinch passes

3 3 3 3 3 3

6 Tempo 1/3/1! -10 Tempo 1/3/1! 6 Tempo 1/3/1! 6 Tempo 1/3/1! 6 Tempo 1/3/1! 10s

Day #4

lt rip hrugs Tight rip ull up Is Harness e ion e tension . . nt to at at to le ion

3 6 Tempo 1/3/1!

1

3 10ea Tempo 1/3/1!

2

2 barbell ver-Head press 3 Tempo x/x/x (Fast) (Iso was held below the chin) and ull part 3 20

3 10ea Tempo 1/3/1!

3

89 – PROGRAMS THAT WORK 2014

late inch urls

3 3 3 3 3 3

3ea Tempo 1/3/1! -10ea Tempo 1/3/1! 6 Tempo 1/3/1! 6 Tempo 1/3/1! 10ea Tempo 1/1/1! 10ea

1 2 3 1 2 3

3 10ea

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Week #4: The tempo for this week switched to controlled, fast reps. There was no bouncing or sloppy technique, but the emphasis was more on faster contractions. This is why there was a brief, one second isometric pause prescribed for each rep. Reps were slightly increased to compensate for the lack of repetitions due to the decrease in tempo. Day #1

Day #2

Tempo x/1/x!

1

natch grip shrugs

3

2 Test grip pull ups

3 -10 Tempo x/1/x!

2

hin ups

3 -10 Tempo x/1/x!

3 Ys

3

Tempo x/1/x!

3

1

rip 2 barbell shrug

3

1

anual

tension

3

Tempo x/1/x!

1

2

nterior

hrug

3

Tempo x/1/x!

2

Ts anual le ion ateral

hrug

Tempo x/1/x!

3

Tempo x/1/x!

3

Tempo x/1/x!

3

Tempo x/1/x!

3

Tempo x/1/x! Tempo x/1/x!

3

rms Iso lateral, elfserve e ion

3

Tempo x/1/x!

3

1

3 arbell over-head press

3

Tempo x/1/x!

1

2 arbell over-head press

3

2

iagonal band pulls

3 10ea Tempo x/1/x!

2

ver-head band pull down

3 10 Tempo x/1/x!

3

umper pinch up

3 30s

3

Day #3 1 2 3 1 2 3

1 2 3

. barbell shrug lt rip pull ups s ateral manual e ion . . oblet hrug ire ridge hold (bench) ver-Head ress . ver-Head band Press late-pinch passes

rms Iso front, elf- serve lateral e ion

Internal plate pinch

3 30s

Day #4

3 Tempo x/1/x! 3 -10 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x!

1 2 3 1 2 3

3 Tempo x/1/x! 3 10ea Tempo x/1/x!

1 2

2 barbell ver-Head press and ull part

3 Tempo x/1/x! 3 20

3 10ea

3

late inch urls

3 10ea

90 – PROGRAMS THAT WORK 2014

lt rip hrugs Tight rip ull up Is Harness e tension . . nt to at at to le ion

e ion

3 3 3 3 3 3

3ea Tempo x/1/x! -10ea Tempo x/1/x! Tempo x/1/x! Tempo x/1/x! 10ea Tempo x/1/x! 10ea

elitefts.com

Week #5: Tempos were removed from this week to place more emphasis on volume. Reps were still controlled with proper technique and no bouncing. Day #1 1

rip 2 barbell shrug

Day #2

3 12

1

natch grip shrugs

3 12

hin ups

3 -10

2

Test grip pull ups

3 -10

2

3

Ys

3 12

3

1

anual

tension

3 12

1

2

nterior

hrug

3 12

2

Ts

3 12 anual le ion

ateral

3 12

hrug

3 12

3

rms Iso lateral, elfserve e ion

3 12

3

1

3 arbell over-head press

3 12

1

2 arbell over-head press 3 12

2

iagonal band pulls

20ea

2

ver-head band pull down

3

umper pinch up

30s

3

Day #3 1 2 3 1

2 3 1 2 3

. barbell shrug lt rip pull ups s anual lateral e ion . . oblet hrug ire ridge hold (bench) ver-Head ress . ver-Head band Press late-pinch passes

3 3 3 3

12 -10 12 12

rms Iso front, elf- serve lateral e ion

Internal plate pinch

3 12

20 30s

Day #4

1 2 3 1

lt rip hrugs Tight rip ull up Is Harness e tension

3 12 20s

2 3

. . nt to at at to le ion

3 2 20ea

3 12 3 20ea

1 2

2 barbell ver-Head press and ull part

3 12 3 12

3 10ea

3

late inch urls

3 30s

91 – PROGRAMS THAT WORK 2014

e ion

3 3 3 3

6ea -10 12 12

elitefts.com

Week #6: Tempos were re-introduced this week with a greater time under tension. The eccentric portion for this week was increased to six seconds. As a result, the reps were reduced to compensate for this greater metabolic demand. Day #1 1

rip 2 barbell shrug

3

Tempo 6/1/1!

3 3- Tempo 6/1/1! 3 Tempo 6/1/1! 3 Tempo 6/1/1! 3 Tempo 6/1/1!

2 3 1 2

Test grip pull ups Ys anual tension nterior hrug

3

rms Iso lateral, elf- 3 serve e ion

1

3 arbell over-head 3 press

1

Tempo 6/1/1!

3

rms Iso front, elf- serve lateral e ion

3

Tempo 6/1/1!

Tempo 6/1/1!

1

2 arbell over-head press

3

Tempo 6/1/1!

ver-head band pull down

3

Tempo 6/1/1!

2

3

umper pinch up

3 30s

3

2 3 1 2 3

Tempo 6/1/1!

3 3- Tempo 6/1/1! 3 Tempo 6/1/1! 3 Tempo 6/1/1! 3 Tempo 6/1/1!

3 ea Tempo 6/1/1!

. barbell shrug lt rip pull ups s anual lateral e ion . . oblet hrug ire ridge hold (bench) ver-Head ress . ver-Head band Press late-pinch passes

3

hin ups Ts anual le ion ateral hrug

iagonal band pulls

1 2 3 1

natch grip shrugs

2 3 1 2

2

Day #3

Day #2

Internal plate pinch

3 30s

Day #4

3 Tempo 6/1/1! 3 3- Tempo 6/1/1! 3 Tempo 6/1/1! 3 Tempo 6/1/1!

1 2 3 1

lt rip hrugs Tight rip ull up Is Harness e tension

3 Tempo 6/1/1! 20s Tempo 6/1/1!

2 3

. . nt to at at to le ion

3 Tempo 6/1/1! 20ea Tempo 6/1/1!

3 Tempo 6/1/1! 3 ea Tempo 6/1/1!

1 2

2 barbell ver-Head press and ull part

3 Tempo 6/1/1! 3 ea Tempo 6/1/1!

3 10ea

3

late inch urls

3 10ea

92 – PROGRAMS THAT WORK 2014

e ion

3 3ea Tempo 6/1/1! 3 3- Tempo 6/1/1! 3 Tempo 6/1/1! 3 Tempo 6/1/1!

elitefts.com

Week #7: Following the triphasic sequence, the emphasis for this week was placed on isometrics. Again, the reps were reduced for this week to ensure safety. Day #1 1 2 3 1 2 3

1

2 3

rip 2 barbell shrug Test grip pull ups Ys anual tension nterior hrug rms Iso lateral, elf- serve e ion 3 arbell overhead press (Iso was held below the chin) iagonal band pulls umper pinch up

Day #3

3 Tempo 1/6/1! 3 3- Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1!

1 2 3 1 2 3

Tempo 1/6/1!

1

ea Tempo 1/6/1! 3 30s

2 3

3

Day #2

natch grip shrugs hin ups Ts anual le ion ateral hrug rms Iso front, elf- serve lateral e ion 2 arbell over-head press (Iso was held below the chin) ver-head band pull down Internal plate pinch

Day #4

3 Tempo 1/6/1! 3 3- Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1! 3 Tempo 1/6/1! (Held at bottom proud chest, rip barbell apart) 3 Tempo 1/6/1! 3 30s

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!

Harness e tension

3

Tempo 1/6/1!

3

Tempo 1/6/1!

1

anual lateral e ion

3

Tempo 1/6/1!

1

2

. . oblet hrug

3

Tempo 1/6/1!

2

3

ire ridge hold (bench)

3 20s

1

ver-Head ress (Iso was held below chin) . ver-Head band Press

3

2 3

late-pinch passes

3

Tempo 1/6/1!!

1

ea Tempo 1/6/1!

2

3 10ea

93 – PROGRAMS THAT WORK 2014

3

e ion

. . nt to at at to le ion 2 barbell ver-Head press (Iso was held below the chin) and ull part late inch urls

3 10 Tempo 1/6/1! 3

Tempo x/x/x!

3 10 Tempo 1/6/1! 3 10ea

elitefts.com

Week #8: The emphasis for this phase was once again placed on faster, controlled contractions with a brief isometric. The isometric was enforced to eliminate sloppy technique. Day #1 1 2 3 1 2 3

1 2 3

rip 2 barbell shrug Test grip pull ups Ys anual tension nterior hrug rms Iso lateral, elf- serve e ion 3 arbell overhead press iagonal band pulls umper pinch up

Day #3 1 2 3 1

2 3 1 2 3

. barbell shrug lt rip pull ups s anual lateral e ion . . oblet hrug ire ridge hold (bench) ver-Head ress . ver-Head band Press late-pinch passes

3 Tempo x/1/x! 3 3- Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3

Tempo x/1/x!

Tempo x/1/x! 3 30s

Day #2

3 Tempo x/1/x! 3 3- Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x!

1

natch grip shrugs hin ups Ts anual le ion ateral hrug rms Iso front, elf- serve lateral e ion 2 arbell over-head press

2 3

ver-head band pull down Internal plate pinch

3 10ea Tempo x/1/x! 3 30s

1 2 3 1 2 3

3

Tempo x/1/x!

Day #4

3 Tempo x/1/x! 3 3- Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x!

1 2 3 1

3 Tempo x/1/x! 3 20s Tempo x/1/x!

2 3

. . nt to ateral ateral to le ion

3 Tempo x/1/x! 3 20ea Tempo x/1/x!

3 Tempo x/1/x! 3 10ea Tempo x/1/x!

1 2

2 barbell ver-Head press and ull part

3 Tempo x/1/x! 3 20ea Tempo x/1/x!

3 10ea

3

late inch urls

3 10ea

94 – PROGRAMS THAT WORK 2014

lt rip hrugs Tight rip ull up Is Harness e tension

e ion

3 3ea Tempo x/1/x! 3 3- Tempo x/1/x! 3 Tempo x/1/x! 3 Tempo x/1/x!

elitefts.com

Week #9: This final week was comprised of an increased volume. This theme carried over into the season. The following (in-season phase) is comprised of similar rep schemes with slightly different variations to ensure further growth and adaptation. Tempos were removed for in season training to eliminate extra stress due to the increase in hitting / position demands. Day #1 1 2 3 1 2 3

1 2 3

rip 2 barbell shrug Test grip pull ups Ys anual tension nterior hrug rms Iso lateral, elfserve e ion 3 arbell over-head press iagonal band pulls umper pinch up

Day #3

3 3 3 3 3 3

12 -10 12 12 12 12

1 2 3 1 2 3

Day #2

3 12

1

natch grip shrugs hin ups Ts anual le ion ateral hrug rms Iso front, elf- serve lateral e ion 2 arbell over-head press

3 20ea 3 30s

2 3

ver-head band pull down Internal plate pinch

Day #4

3 3 3 3 3 3

12 -10 12 12 12 12

3 20 3 30s

3 12

1 2

. barbell shrug lt rip pull ups

3 12 3 -10

1 2

lt rip hrugs Tight rip ull up

3 6ea 3 -10

3 1

s anual lateral e ion

3 12 3 12

3 1

Is Harness e tension

3 12 3 12

3 12 20s

2 3

. . nt to at at to le ion

3 2 20ea

1 2

2 barbell ver-Head press and ull part

3 12 3 12

3

late inch urls

3 30s

2 3

. . oblet hrug ire ridge hold (bench)

1 2

ver-Head ress 3 12 . ver-Head band 3 20ea Press

3

late-pinch passes

3 10ea

95 – PROGRAMS THAT WORK 2014

e ion

elitefts.com

Program

The program closely follows oe enn’s “Tier ystem.” ach day was given a different emphasis to either focus on total body, lower body, or upper body. This emphasis was rotated daily. long with this switch in emphasis, each day had a different workload prescription. This change in work load intensity ranged from medium light to heavy based on the principals laid out by rilepin. The following charts illustrate e actly what was accomplished each given day for the middle linebacker who followed his specific grey program. To clarify, this program was written for one of the most advanced high school athletes enrolled at H . ecause of this, some atypical methods were utili ed. ost high school level athletes at H were not prescribed the same movements work ones.

Week #1 Work Load = Medium Day #1 Total 1

ull lean

3

et every 2 00

1

10 3 ( inear) 3 0 et every 1 00 10

2 3 1 2 3 1 2

2 3 1 2 3 1 2

wings ag umps 3 ench ilateral ow ed all lams Hip i inear unges

3 3 6 3 3 3 3

3

ront ridge ( late loaded)

3 20s

Day #3 Lower 1 2 3

1

2 3 1 2 3

ack

uat ood orning ingle eg ag umps umo eadli

0

et every 2 00

3

ront ridge

2 2 oard ench (Pulled off of 102% of Bench max) nilateral ows ed all rops ront uat

3

0

et every 2 00

3 10 3 10 6 3 0 et every 1 00 3 10 3 3 3 et every 2 00 3 3ea ( plit s uat to bag ump)

tep to ertical plit erks ump omple neeling late otate to Press

3 ea

Day #4 Total

3 0 et every 2 00 3 3 3 ( inear double leg stick)

1 2

Hang clean eg swings

6 3 0

1

unge comple (Pulled of 45% of front squat max)

2

artner hamstring drop

3 3

1 2

3 to 2 ench ow omple

3

aise omple

3 ea 3 . 3 10ea ( row to plate row) 3 10ea (side raise to front raise) 3 10ea

et every 1 00

plit uat to ateral 3 2ea ump eg wings 3 3ea ( inear) ench 3 et every 2 00 ow comple

Day #2 Upper

3 ea ( ronated to upinated) 3 20s

96 – PROGRAMS THAT WORK 2014

side bend

3 3 3ea ( ateral)

3 3ea 6 ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

elitefts.com

Week #2 Work Load = Medium Heavy Day #1 Total 1

ull lean

2

wings

3

ag umps

1 2 3 1

3 ench ilateral

1

2 2 oard ench

10

2

nilateral

3 ( inear)

3

ed all rops

3 2.

1

10

2

ed all lams

3

Hip i

2

3

ow

2 00 per set

inear unges

ront ridge ( late loaded)

20s

Day #3 Lower 1 2 3

uat ood orning ingle eg ag umps

ack

uat

tep to ertical plit erks

2

ump omple

1 2

neeling late otate to Press

Day #4 Total

Hang clean eg swings

et every 2 00 10 10 3 2. 1 00 10

et every

3 et every 2 00 3ea ( plit s uat to bag ump) ea

3ea ( inear)

3 ( inear double leg stick)

umo eadli

3 2

2 3 1

plit s uat to lateral ump eg swings ench

2

ow comple 6’’ Hold

ront

ows

1

3

et every 2 00

1

3

Day #2 Upper

et every 1 00

1

unge comple

2ea

2

artner hamstring drop

3ea ( ateral) et every 2 00

1 2

3 to 2 ench ow omple

3

aise omple

ea ( ronated to upinated) 20s

97 – PROGRAMS THAT WORK 2014

side bend

3ea 6 . ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

0 10ea ( row to plate row) 10ea (side raise to front raise) 10ea

elitefts.com

Week #3 Work Load = Heavy Day #1 Total 1

ull lean

2 3

wings ag umps

1 2

3 ench ilateral ow

3 1 2 3

1

2 2 oard ench

10 3 ( inear)

2 3

nilateral ows ed all rops

3 10

1 2

ed all lams Hip i

9.0 2 00 per set

inear unges ront ridge ( late loaded)

20s

Day #3 Lower 1 2 3

uat ood orning ingle eg ag umps

ack

1

umo eadli

2

plit s uat to lateral ump

3 1

eg swings ench

2 3

ow comple 6’’ Hold

Day #2 Upper

9

uat

3 1

tep to ertical plit erks

2

ump omple

3

et every 2 00

ront

1 2

neeling late otate to Press

9

et every 2 00

10 10 3 10

et every 1 00

3 et every 2 00 3ea ( plit s uat to bag ump) ea

Day #4 Total

Hang clean eg swings

3ea ( ateral)

3 ( inear double leg stick) 3

et every 1 00

1

unge comple

2ea

2

artner hamstring drop

3ea ( inear) et every 2 00

1 2

3 to 2 ench ow omple

2. 10ea ( plate row)

3

aise omple

10ea (side raise to front raise)

ea ( ronated to upinated) 20s

98 – PROGRAMS THAT WORK 2014

side bend

3ea 0 ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

row to

10ea

elitefts.com

Week #4 Work Load = Med Light Day #1 Total 1

ull lean

2

wings

3

ag umps

1 2 3

3 ench nilateral ow ed all lams

1

Hip i

2

everse unges

3

ront ridge ( late loaded)

Day #3 Upper 1 2 3

1

2

ack

uat ood orning ingle eg ag umps umo eadli

3 1

plit s uat to lateral ump eg swings ench

2

ow comple

3

ront ridge

3 3ea ingle arm to double arm to umps 3 ( neeling get up to linear) 3 . 10 10

30s

6 .0

1

2 ench

2

nilateral ead top ows ed all rops

3 1 2 3

6 .0 2 00 per set

3 ( inear double leg stick) 3 et every 1 00

ront

uat

plit erks

2

ump omple

1 2

neeling late otate to Press

Hang clean eg swings

unge comple

2ea

2

artner hamstring drop

3ea ( inear) et every 2 00

1 2

3 to 2 ench ow omple

3

aise omple

99 – PROGRAMS THAT WORK 2014

et every

10 3 . 12

et every 1 00

et every 2 00 3ea ( plit s uat to bag ump) 10ea

Day #4 Total

1

ea ( ronated to upinated) 30s

6 .0 2 00 10

tep to ertical

1

3

et every 2 00

Day #2 Upper

side bend

1 (1 1 ) 3ea ( ateral)

3ea 2. ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

.0 10ea ( row to plate row) 10ea (side raise to front raise) 10ea

elitefts.com

Week #5 Work Load = Medium Day #1 Total 1 2

ull lean wings

3

ag umps

1 2 3 1 2

3 ench nilateral ow ed all lams Hip i everse unges

3

ront ridge ( late loaded)

Day #3 Lower 1 2 3

ack

uat ood orning ingle eg ag umps

3 3ea ingle arm to double arm to umps 3 ( neeling get up to linear) 3 . 10 10 2 2 00 per set

30s

2.0

umo eadli

3 0

2

plit s uat to lateral ump

3 1

eg swings ench

3

ow comple 6’’ Hold

3 1 2 3 1 2 3

et every 2 00

1 2

2 ench nilateral ead top ows ed all rops ront

uat

tep to ertical plit erks ump omple neeling late otate to Press

2.0

et every 2 00

10 10 3 . 12

et every 1 00

et every 2 00 3ea ( plit s uat to bag ump) 10ea

Day #4 Total

Hang clean eg swings

1 3ea ( ateral)

3 ( inear double leg stick)

1

2

1 2

Day #2 Upper

et every 1 00

1

unge comple

2ea

2

artner hamstring drop

3ea (linear) et every 2 00

1 2

3 to 2 ench ow omple

. 10ea ( plate row)

3

aise omple

10ea (side raise to front raise) 10ea

ea ( ronated to upinated) 30s

100 – PROGRAMS THAT WORK 2014

side bend

3ea .0 ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

row to

elitefts.com

Week #6 Work Load = Medium High Day #1 Total 1 2

ull lean wings

3

ag umps

1 2 3 1 2

3 ench nilateral ow ed all lams Hip i everse unges

3

ront ridge ( late loaded)

3 3ea ingle arm to double arm to umps 3 ( neeling get up to linear) 3 62. 10 10 .0 2 00 per set

30s

Day #3 Lower 1 2 3

1 2

ack

uat ood orning ingle eg ag umps umo eadli

3 1

plit s uat to lateral ump eg swings ench

2

ow comple

3

6’’ Hold

1 2

2 ench nilateral ead top ows ed all rops

3 1 2 3 1 2

ront

et every 2 00

3 ( inear double leg stick) 3 2 et every 1 00

neeling late otate to Press

1 2

1

ull lean

2

wings

Hang clean eg swings

unge comple

2ea

2

artner hamstring drop

3ea ( ateral) et every 2 00

1 2

3 to 2 ench ow omple

3

aise omple

ea ( ronated to upinated) 30s

3 ea ingle arm to double arm to umps

101 – PROGRAMS THAT WORK 2014

.0

et every 2 00

10

10 3 62. 12

et every 1 00

et every 2 00 3ea ( plit s uat to bag ump) 10ea

Day #4 Total

1

side bend

Week #7 Work Load = High Day #1 Total

uat

tep to ertical plit erks ump omple

3

.0

Day #2 Upper

1 10 ( inear)

3ea . ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

ea 0.0 10ea ( row to plate row) 10ea (side raise to front raise) 10ea

Day #2 Upper

1

2 ench

2

nilateral ead top ows

2 00 10

1.0

et every

elitefts.com

3 1 2 3 1 2 3

ag umps

3 ( neeling get up to linear)

3 ench nilateral ow upine ed all hest pass Hip i everse unges

3 6 .0 10 10

ront ridge ( late loaded)

30s

1 2 00 per set (bilateral)

Day #3 Lower 1 2 3

1

2

ack

uat ood orning ingle eg ag umps umo eadli

3 1

plit s uat to lateral ump eg swings ench

2

ow comple

3

6’’ Hold

1.0

3 1 2 3

tep to ertical

1 2

plit erks ump omple

3

et every 2 00

3 ( inear double leg stick) 3 et every 1 00

1 2

1 2 3

ull lean wings ag umps

1

3 ench

2 3

nilateral ow upine ed all hest ass Hip i

1

ront

artner hamstring drop

3ea ( inear) et every 2 00

1 2

3 to 2 ench ow omple

3

aise omple side bend

1 2 3

3 36 .

1

3 10 3 10

2 3

3

1

6 .0 2 00 per set

102 – PROGRAMS THAT WORK 2014

10ea

Hang clean eg swings

2

Day #2 Upper

2 ench nilateral ows ed all rops ront

uat

tep to ertical plit erks

et every 1 00

et every 2 00 3ea ( plit s uat to bag ump)

Day #4 Total

2ea

3 3 3 10 3 3 (linear)

3 6 .0 12

neeling late otate to Press

unge comple

ea ( ronated to upinated) 30s

10

uat

1

Week #8 Work Load = Reload Day #1 Total

ed all rops

1 3ea ( ateral)

3ea 0.0 ( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

2. 10ea ( row to plate row) 10ea (side raise to front raise) 10ea

3 6 .0 3 10 3 10

et every 2 00

3 36 .

et every 1 00

3 10 3 3

et every 2 00

elitefts.com

2

everse unges

3

ront ridge ( late loaded)

3

(bilateral) 30s

Day #3 Lower 1 2 3

3

neeling late otate to Press

3ea ( plit s uat to bag ump) 3 10ea

Day #4 Total

3 6 .0 et every 2 00 3 3 3 ( inear double leg stick) 3 36 et every 1 00

1

unge comple

3 3ea 2.

3 2ea

2

artner hamstring drop

3

3 1

plit s uat to lateral ump eg swings ench

3 3ea ( ateral) 3 et every 2 00

1 2

3 to 2 ench ow omple

2

ow comple

3 ea ( ronated to upinated) 3 30s

3

aise omple

3 .0 3 10ea ( row to plate row) 3 10ea (side raise to front raise) 3 10ea

2

3

ront ridge

1 2

ump omple

uat ood orning ingle eg ag umps umo eadli

1

ack

2

Hang clean eg swings

side bend

3 3 3 3ea ( ateral)

( arbell front s uat reverse lunge then s uat, arbell back s uat forward lunge then s uat)

Week #9 (Test Week) The Performance indicators tested for the weight room were: Hip lift, Back squat, G2 bench, Pull ups, Neck measurement 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.

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Week #1

Day #1 (Gym) 1

2

3

1

ultiple hops to vert ingle leg to double leg (to basketball hoop 3 sets as marker) epth ump from 3 3ea bleachers (ma height on recoil) ed ball comple 3 2ea ( verhead throw from hang)

Tempo runs ength of court ( own back down back)

1

1

1

2 3 1

10

ront ateral start down and back 10 yards 30 sec recovery kill ateral start down and back 20 yards 30 sec recovery

ay

ateral multiple hops ingle led double leg to vert (to basketball 3 sets hoop as marker) ateral depth ump 3 3each from bleacher ed ball comple ateral throw into wall 3 2each 10 1 6 sets 60 recovery

1

3

ultiple hops to vert epth ump from bleachers (ma height on recoil) ed ball comple

1

Tempo runs

2

Day #3 1

(Gym)

ateral multiple hops to vert

10 ets

10 sets

ingle leg sets 3each

to double leg

hase drill tagger start vary 3 sets each spot ( 0yd chaser and runner ma effort work one)

1

ront ( ive two minute break half way between sets) kill ( ive two minute break half way between sets)

1

ingle leg sets

1 1

2each ( verhead throw from hang) 10 sets goal, 2 s set every 0

to double leg

104 – PROGRAMS THAT WORK 2014

( ield)

1

Week #2

Day #1 (Gym)

6 sets

10 sets goal, 30s set every 30

ay 3 ( ym) 1

Day #2 (Field)

1

1

10

10 sets 20yd ery 10 sets 20yd ery

0s recov0s recov-

Day #2 (Field)

sets each spot

ront lateral start downs and back 10 yards 2 s recovery kill ateral start down and back 20 yards 2 s recovery

12 sets

12 sets

Day #4 (Field)

hase drill tagger start vary chaser and runner ma effort

sets each spot

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2

3

1

ateral depth ump from bleacher (ma height on recoil) ed ball comple

10 1

3each

1

ateral throw into wall 2each sets

1

ront ( ive two minute break half way between sets) kill ( ive two minute break between sets)

1

ultiple hops to vert

ingle leg sets

2

epth ump from bleachers (ma height on recoil)

3each

3

ed ball comple

1

Tempo runs

Day #3 (Gym)

to double leg

3 2each ( verhead throw from hang)

ateral multiple hops to vert

2

ateral depth ump from bleacher (ma height on recoil)

3

ed ball comple

ateral throw into wall 3 2each

1

10

10 sets

1

ultiple hops to vert

3 s recov-

10

Day #2 (Field)

10 sets each spot

1

ront lateral start downs and back 10 yards 2 s recovery

1 sets

1

kill ( ive two minute break between sets) 20 yards 20s recovery

1 sets

ingle leg sets

to double leg

3ea

ingle leg sets

Day #4 (Field)

1

hase drill tagger start vary chaser and runner ma effort

1

ront (give two minute 1 sets 20 break half way between sets) covery

30s re-

1

kill ( ive two minute break between sets)

30s re-

sets each spot

1 sets 0 covery

0 recovery

Week #4 1

12 sets 0 ery

10 sets 26s goal, recovery 0s

1

Day #1 (Gym)

3 s recov-

recovery

Week #3

Day #1 (Gym)

12 sets 20 ery

to double leg

105 – PROGRAMS THAT WORK 2014

1

Day #2 (Field)

traight to conditioning

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2

epth ump from bleachers (ma height on recoil)

3

ed ball comple

1

Tempo runs

3each (throw up tennis ball to grab)

1

ront lateral start downs and back 10 yards 20s recovery

16 sets

sets 2ea (overhead throw from oor)

1

kill ateral start down and back 20 yards recovery 20s

16 sets

12 sets 1 s goal, recovery s

Day #3 (Gym) 1

ateral multiple hops to vert

2

ateral depth ump from bleacher (ma height on recoil)

3

ed ball comple

1

10

ingle leg sets

to double leg

3ea (throw up tennis ball to grab) ateral throw into wall 2each 10 sets

1 1

1

1

ultiple hops to vert

2

epth ump from bleachers (ma height on recoil)

3

ed ball comple

1

Tempo runs

ingle leg sets

2

ateral multiple hops to vert ateral depth ump from bleacher (ma height on recoil)

3

ed ball comple

1

10

to double leg

3each

sets (overhead throw from oor)

30s re-

kill

16 sets

16 sets 60 covery

30s re-

1

Day #2 (Field)

traight to conditioning

1

ront ateral start downs and back 10 yards 30 recovery

1 sets

1

kill ateral start down and back 20 yards

1 sets

1 sets 1 s goal, recovery 0s

Day #3 (Gym) 1

ront seven 20 covery

3 sets each spot

recovery

Week #5

Day #1 (Gym)

hase drill

Day #4 (Field)

ingle leg sets 3ea

to double leg

ateral throw into wall 2each 12 sets 0 recovery

106 – PROGRAMS THAT WORK 2014

1

Day #4 (Field)

traight to conditioning

1

ront seven ( ive two minute break half between sets)

1 sets 0 covery

2 s re-

1

kill ( ive two minute break half way between sets)

1 sets 60 covery

2 s re-

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Week #6

Day #1 (Gym) 1

ultiple hops to vert

2

epth ump from bleachers (ma height on recoil)

3

ed ball comple

1

Tempo runs

ingle leg 3 sets 3each

sets (overhead throw from oor) 16 sets 12s goal, recovery 0s

Day #3 (Gym) 1

ateral multiple hops to vert

2

ateral depth ump from bleacher (ma height on recoil)

3

ed ball comple

1

10

to double leg

ingle leg sets

to double leg

3ea

ateral throw into wall 2each

1

traight to conditioning

1

ront ateral start downs and back 10 yards 30s recovery

20sets 10 1 s

recovery

1

kill lateral start down and back 20 yards

16 sets 20 20s

recovery

traight to conditioning

1

ront ( ive two minute break half way between sets)

20 sets 0 ery

2 s recov-

1

kill ( ive two minute break half way between sets

20 sets 60

2 s

1 sets 3 recovery

Day #1 (Gym) ultiple hops to vert

2

epth ump from bleachers (ma height on recoil)

3

ed ball comple

1

Tempo runs

Day #4 (Field)

1

Week #7 1

Day #2 (Field)

ingle leg sets

to double leg

3each

sets (overhead throw from oor)

Day #2 (Field)

1

traight to conditioning

1

ront lateral start down and back 10 yards 30 sec recovery

20sets 10 10s

1

kill ateral start down and back 20 yards

20 yards 10 sets 10 recovery

recovery

1 sets 12s goal, recovery 0s

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Day #3 (Gym) 1

ateral multiple hops to vert

2

ateral depth ump from bleacher (ma height on recoil)

3

ed ball comple

1

10

ingle leg sets

to double leg

3ea

ateral throw into wall 2each

1

Day #4 (Field)

traight to conditioning

1

ront seven ( ive two minute break half way between sets)

20 sets 0 ery

20s recov-

1

kill ( ive two minute break half way between sets)

20 sets 60 ery

20s recov-

16 sets 30 recovery

Week #8 Reload Day #1 (Gym) 1

ultiple hops to vert

2

epth ump from bleachers(ma height on recoil)

3

ed ball comple

1

Tempo runs

ateral multiple hops to vert

2

ateral depth ump from bleacher (ma height on recoil)

3 1

to double leg

3 3each

3 sets (overhead throw from oor) sets 12s goal, recovery 0s

Day #3 (Gym) 1

ingle leg sets

ingle leg sets

to double leg

1

10

1

ront seven

Day #2 (Field)

3 sets each spot sets 10 1 s

recovery

10 yards 30 sec recovery 1

kill

1

hase drill

3 3ea

1

ront seven

ed ball comple

ateral throw into wall 3 2each

1

kill

10

3 sets 3 recovery

20yards sets 1 recovery

Day #4 (Field)

3 sets each spot

sets 0 ery sets 60

2 s recov-

2 s

Week #9 (Test) The performance indicators tested for the field portion of this program were: broad jump, 5-10-5, 40yd dash, and a 300 yard shuttle (run twice separated by a two minute recovery). 108 – PROGRAMS THAT WORK 2014

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Conclusion

verall this training program was a successful one. Improvements in virtually every category was attained by the vast ma ority of athletes. s with any program, there is always room for improvement. ith that said, the coaches and athletes at H were very pleased with the results of this program. If any readers are interested in this program or others like it please do not hesitate to contact me

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.

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t g o n r P u g o n i d l M i u B e l usc

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110 – PROGRAMS THAT WORK 2014

s w o d Mea

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Program 11 – The Incinerator

T

his is a - day week program. If you have mastered the art of peri-workout nutrition it can be up to sessions due to your recovery. ou will notice the optional sessions on here. The e tra volume is done in a way to not hurt you or tear up your oints. emember that every time you train hard, you create an anabolic opportunity for the muscle provided you feed it correctly. The lighter days will not change fyi. ou will get new routines for all the heavy days each week as usual. If you are limited to a day split, select the bodypart that is weakest to do twice. If you are limited to 6 days, select the top 2 weaknesses you have. If you arms are you weak point you can repeat the workout twice. rm workouts are done to be more pump inducing in nature, and not so heavy. ultiple heavy arm workouts will likely result in beat up tendons and ligaments based on what I have seen over the years. Here is one way to set it up at egs (heavy) unday hest houlders (heavy) onday ack (heavy) Tuesday egs (optional) ednesday hest houlders (optional) Thursday rms riday ack (optional) e are going to ramp up volume over the first 2 weeks and do a lighter week at the end of the 12 weeks. emember, the optional days are ust that “optional”. o only do them when we have confirmed your recovery ability.

WEEK 1 – LOW VOLUME egs 1 sets

ying leg curls o 2-3 warm up sets of 12 then I want really strong sets of . ou don’t have to do any partials or drop sets this week, ust make sure every rep is perfect. Try to use a weight that at reps it’s hard to maintain good form, and then you stop, so 6- with perfect form, then 1-2 where it’s tough to e ecute perfectly strict form. total work sets. oal

ctivate and pump hams

uat Take plenty of warm up sets here. e are going to work our way up doing work sets of 6. e are doing these e plosively ok, so don’t use a weight that is so heavy you can’t get good acceleration out of the bottom. If you have chains, or bands, see my note below. total work sets.

111 – PROGRAMS THAT WORK 2014

or e ample 13 1 (warm up) 1 10 (warm up) 22 6 2 6 31 6 36 6 (weight starting to feel heavy and speed is compromised) T If you have chains, I would like for you to add 3 on each side (1 for women) for all work sets. It would look like this for the person who did the above reps roughly. 13 1 (warm up) 1 chain on each side 1 10 (warm up) 2 chains on each side 22 6 3 chains on each side 2 6 3 chains on each side 26 6 3 chains on each side 2 6 3 chains on each side (weight starting to feel heavy and speed is compromised) If you do not have chains, but have bands, use everse banding techni ue. eps might look like this for the above person. 13 1 (warm up) - set up long orange lite T ands (light) prior to first set 1 10 (warm up) 22 6 31 6 36 6 0 6 (weight starting to feel heavy and speed is compromised) oal Train e plosively eg press o 2-3 feeder sets to get to tough weight. nce there do 2 work sets of 1 . se constant tension, do not lockout. lace your feet where you are the strongest. 2 total work sets. or e ample plates a side (feeder set) plates a side (feeder set) 6 plates a side 1 6 plates a side 1 oal tart to get an insane pump in uads suprama pump unge se straps to hold onto a moderately heavy weight and walk until you drop alternating legs. Try to get at least 1 steps with each leg. 1 total work set. oal uprama pump tiff legged deadli s w barbell - se 2 lb plates to get a good stretch. o these nice and slow on the eccentric phase. o sets of . yramid up taking small umps. ou might need 1-2 feed sets of . total work sets.

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1 2 lb plate a side (feeder set) 2 2 lb plates a side (feeder set) 3 2 lb plates a side 3 2 lb plates a side 3 2 lb plates a side 3 2 lb plates a side oal ork a pumped muscle from stretch position. hest - 9 sets houlders 13 sets achine press o plenty of warm up sets of on the way up. eep doing sets of until you can’t get . e’ll count the last 3 sets as working sets. ower the weight in a controlled manner, drive it to lockout, and then e for 1 second on each rep. 3 total work sets or e ample 6 9 12 1 (somewhat challenging) 1 (hard) 1 (can’t uite get ) oal et blood owing in pecs, and get them activated. Incline barbell press Try to use a slight angle on these if possible. I want you to do e plosive sets of 6. ou might need 1-2 feeder sets of . ork up 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 touch chest, stay about 1-2 inches off it. e want constant tension. 3 total work sets or e 13 1 22 2 2 oal

ample (feeder set) (feeder set) 6 6 6 (failed at 6) Train e plosively

ecline dumbell press I want 3 sets of 10 here. ou will probably need to do 1 set to find the perfect weight. It should be a hard 10. ou might lose a few reps toward the end. ake sure you lower the weight as far as you can and get a really nice stretch. nly drive to lockout.3 total work sets ote omen use a slight incline on these. or e ample 0’s 6 (feeder set) 90’s 10 90’s 9 90’s oal ork a pumped muscle from the stretched position. ent over side laterals o 1 warm up set, then do sets of 1 . se a full range of motion. eep rest breaks to less than 2 minutes, as I want your rear delts on fire total work sets. oal ctivate and pump rear delt

112 – PROGRAMS THAT WORK 2014

age press et 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 a weight you can drive up hard. n each set, stop at the bottom. o in a sense, these are like rest pause reps. o sets of . total work sets. or e ample 100lbs (feeder light set) 13 1 1 1 1 oal Train e plosively umbell side laterals ust basic side laterals here. ick dumbbells you can get 10 hard pres with and do sets of 10. total work sets. oal a imum pump ack - 1 sets ne arm barbell row er a few warm up sets work up to a weight that is a pretty tough . I want you to use perfect form all four work sets. on’t forget to get an awesome stretch on each rep. se 2 lb plates (or 10’s for women) on these for more range of motion. total work sets. or e ample 1 2 lb plates 12 (warm up set) 2 2 lb plates 10 (warm up set) 3 2 lb plates (warm up) 2 lb plates 2 lb plates 2 lb plates 2 lb plates ote If you have a eadows row attachment use it. ith this I use 10lb plates, for more range of motion, until I get the weights piled up so that I can put a 2 on these and not impede range of motion. oal et some blood owing and pre-pump your lats mith machine bent over rows o a feeder set or two and then work up with little weight umps doing sets of 6. am your elbows up, don’t pull with your arms. e want your lats to work as hard as possible. 3 total work sets. or e ample 13 lbs 6 (feeder light set) 1 6 19 6 20 6 (any more weight and you would lose e plosiveness and form) oal Train e plosively Incline dumbell shrugs ay face down on an incline bench and shrug the dumbells up. ow you are still going to feel upper traps, but the angle will force your mid traps to do some work too o 3 sets of 10. ou should be able

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to figure out a good weight for this with ust one feeder set. 3 total work sets. oal rive blood into mid and upper traps. ack deadlits o sets of 3 all the way up until you can barely get 3. 3 total work sets. or e ample 13 3 22 3 31 3 0 3 (somewhat challenging) 6 3 (hard) 9 3 (takes everything to get 3 reps) oal ure strength anded hypere tensions o 2 sets of 20 (or as many as you can get) using a band. 2 total work sets. oal uprama pump in your spinal erectors iceps - 10 sets Triceps - 11 sets oal The strategy for arm training is for ma imum pump. Take as many sets as you need to warm up. tanding dumbell curls - 2 warm sets of 1 (you can do seated if you prefer) - then 3 sets of 6. o these with a 3 second count lowering it. eep your palms up the entire time. 3 total work sets.

113 – PROGRAMS THAT WORK 2014

ote If you have rip orce use them on these. If not that is ok. arbell curls - o 3 sets of with perfect controlled form. n your th set, do again, but e tend the set. Here is how you do the fourth set. o and then set the weight down, count to 20, and do more. et the weight down and count to 10, and then do 3- more. total work sets. ote If you have rip orce use them on these. If not that is ok. Hammer curls o 3 sets like this. I want you to do full range of motion reps, then grind out another partials out of the bottom. These 3 sets should light your arms up pretty good. 3 total work sets. ope pushdowns er a couple of warm up sets do sets of 10. le each rep at the bottom for 1 second. supersetted with ronated dumbbell kickbacks o sets of 6 - try this for your inner long head - turn your hands so that your palms are facing up toward ceiling when you get to the contracted part of the movement. our tricep will feel like it’s cramping it contracts so hard. ormally kickbacks are useless, but I find this variation to be really good at hi ng the medial head of your tricep. o rounds of this so total work sets.

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ecline bar lying tension - et’s finish with 3 straight sets of 1 here. 3 total work sets. alves or calves, people are having tremendous success with the ugust 2012 workout of the month article titled “monster 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 weeks. I bet we can. http e press.mountaindogdiet.com workouts onster alves.php oal treme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better. bdominals sets o 2 times this week on whatever days you want. ick one e ercise from the following to hit lower abs - Hanging eg aises eg raises with your elbows supported on pad eg raises on a decline board bench - V ups ick one e ercise from the following to hit upper abs - Incline sit ups ope pulldowns crunches and crunches or abs these will always be simple. ou will pick an e ercise from the first list and do sets of 1 -2 reps depending on how hard they are. e t you will pick an e ercise from the upper ab list, and do the same. ach ab workout will be sets. TI as recovery allows ptional ack workout 16 sets Here are the guidelines - ust do this every week - our first e ercise should be one of the following (try to pick e ercises that you didn’t do earlier in the week) 1. eadows row 2. ne arm barbell row 3. umbell rows 4. able rows n the cable rows, I have found a really good attachment that work e tremely well if you want to try it. http www. e cart.com members elite s default. asp m cid 1 pid 22 o sets 10 a er a few good warm up sets. - our second e ercise should be one of these 1. umbell pullovers 2. traight arm lat pulldowns. 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 them.

114 – PROGRAMS THAT WORK 2014

http www. e cart.com members elite s default. asp m cid 1 pid 069 This will help you train your serratus too which will help you spread your lats better. sets of 10. - our 3rd e ercise will be one of the following 1. egular pulldowns 2. eutral grip (palms facing each other but shoulder width) pulldowns (can use ag grip neutral if you like) 3. arying pulldown grips ou can use the wiss bar listed below and start wide and work your grip in as you go. This is my favorite way to do these. 4. arrow grip chin 5. ide grip chin ou can also mi your grips up on the chins, maybe do 2 sets wide, and then 2 narrow. o all sets of chins to failure. If you can get more than 1 reps, start adding hanging some weight off of you. I also like to use an assist cheater machine on chins. These are awesome. ou can use perfect form and really focus on lats n the pulldowns do sets of 10. Here are two different attachments I love on the pulldowns if you want to try them out. ag grip medium grip neutral http www. e cart.com members elite s default. asp m cid 1 pid 23 wiss bar http www. e cart.com members elite s default. asp m cid 1 pid 06 - our th e ercise will be one of the following 1. ne arm supinated pulldowns 2. ow cable rows (if you did not do them as the first e ercise) o sets of 10. otice I didn’t have you do any partials, drop sets, rest pauses, etc. This would be too much on a second day. This workout is meant to add volume, but in a controlled manner. I also didn’t have any lower back work and that was intentional. ince you space out your heavy leg day and back day to keep your lower back fresh, this workout will have to be right around your heavy leg day. et’s keep your lower back fresh. ptional eg workout 1 sets ou have two choices here

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ption 1 The way I want you to start these workouts is with a leg 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 warms up. o need to do partials and the other high intensity techni ues I use on this day. It would be too much. 6 total work sets. e t you will move onto the adductor machine if you have 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 adductors in addition to pumped hams. Talk about spring 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 you can pick up strength on these. total work sets. 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 your nervous system. If you take someone who is seriously overtrained, and give them short bouts of e plosive e ercise you can recover their very uickly by the way. nything that helps your is valuable because the better it is, the better your chances of ge ng more fibers to actually fire 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 plode, stop and you are done. Take small umps so you can get uite a few sets in. I don’t really have a set number for sets, but this is an e ample of how this would look when done correctly. 13 10 - warm up 1 10 warm up 22 6 2 6 2 6 29 6 31 6, and it start to get heavy so you stop. otice we didn’t go from 22 straight to 31 , so you get some sets in. e’ll call this sets. total work sets. astly finish with your choice of hack s uats, leg e tension, or a leg press machine (not free weight leg press). o 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 numb. ork a little uicker with shorter rest breaks to create metabolic stress. This creates new muscle growth as well. total work sets. That’s it. erwards, your legs should be completely full of blood, incredibly pumped. ou had no real oint stress and didn’t have a beatdown during this routine. ou will find it doesn’t even make you sore, but it will help you grow

115 – PROGRAMS THAT WORK 2014

ption 2 T T

T

THI

If your uads are lagging, you will love this. It is simple, but very effective for uad growth. This workout consists of two e ercises. irst do leg e tensions. nce you are warmed up, you will be doing 6 sets. our first 3 sets will be done with your toes pointed back toward you to emphasi e upper thigh (rectus femoris). our ne t 3 sets will be done with your toes pointed down to emphasi e lower thighs ( astus medialis). et 1 o 20 with a 2 second pause at the top e ing. et 2 dd weight and do 20 with a 1 second e at the top. et 3 dd weight and ust do a uick e at the top with no hold. ets -6 ust pump all these. dd a little more weight to what you did in set 3 and stay there. o 3 sets of 20 with it (this will be sets -6). e t is front s uats I have never been a big front s uatter because I can’t hold the weight on my damn shoulders. oing them now, you will need H less weight as your uads will be very fatigued. n these put something under your heels ( ust a small raise) so you hit more uad. se a good full range of motion going deep and simply pyramid up doing sets of 12 until you barely get 12. That’s it ptional hest and houlder workout sets

ppro imately 20

oal The strategy for this workout is very simple. I want you to e perience the most massive pump you can get without oint stress. This adds training fre uency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. e do not use barbells, and only rarely dumbbells on this day. I have found that you can mi the order up of these e ercises in any way you like, so don’t be afraid to e periment Here are the chest e ercises. ick 3. I do T want you to do the e tra chest work as working your chest two times is not necessary. I do want you to blast the heck out of your delts though. dd one working set to each e ercise I have specified for delts. achine press o as many warm ups as you need 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 10 anymore, that will be enough. on’t take big increases 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

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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 hard at the top, and then pause the dumbbells on your chest. total work sets

WEEK 2 – LOW VOLUME

ec minor dips o all your sets to failure here. ee how hard you can e your pecs as you li yourself up. emember to drive blood in there.

eated eg urls 2-3 warm up sets of 1 . Then find a weight that is hard for 1 reps. et a full range of motion, 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 again and do 10 reps. or set , go back to a weight that is 1 or 2 plates lighter than what you started with and do 3 reps. The first 10 reps will be easy you will then be on fire, 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 set. total 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 beyond 90 degrees. Try to even turn your pinkies in a bit to get more lower peck e . 3 total work sets ress y dumbell combination n these, they are neither a true ye or press. ou start the movement like a traditional dumbell y, as you lower the weight though, you bend your elbows so that your arms are in a position when viewed from straight on. ormally on a y you would get a slight bend in your elbows and then ust lock into that position. nce you get into the position at the bottom of the movement, you drive back up in the same arc you came down in. se a 3 second eccentric on these. o sets of . hen you start your third e ercise, I want you to begin to superset it with over and backs. ver and backs w band back 10 times each set. o rounds.

ou are going to go over and

or shoulders, follow this plan. achine laterals (for rear delts) I want you to do 3 sets 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 can. 3 total work sets If you don’t have a y machine, so these with dumbbells. In that case do 3 sets of 20. 3 total work sets umbell side laterals o strict sets of 10 reps. total work sets ou can also do these with a cable machine pidercrawls o up and down a wall 3 times for each set. emember to force your hands as far apart as you can. on’t let your hands come in close, and don’t stand to close to the wall or it is too easy. tand back, force your hands apart, and your delts will be on fire, I promise. 3 total work sets If you do not have a short red band from lite T , do these 6 ways

o 3 sets of 10 here. 3 total work sets

116 – PROGRAMS THAT WORK 2014

egs 16 sets

oal

ctivate and pump hams

eg e tension o a few sets of 1 as a warm up. ll I am doing here is greasing up your knees some in preparation for leg presses and ge ng a slight pump. er 2 warm ups, do 2 sets of 1 reps. le each rep for 1 second at the top. 2 total sets. oal

ctivate and pump uads

eg ress in a machine - o warm up sets with feet shoulder width, toes pointed ust slightly out, and medium height on the pla orm. et’s focus as much as we can on teardrop. ork the lower part of the movement the hardest. This means try to get pretty deep, but don’t let your lower back come off the pad. on’t lock out either. ome up of the way then go right back down. eep adding weight and doing 10 reps, until you get to something you could normally do for about 10-12 reps ma . tick with that weight for your work sets. ow we are going to do something brutal. I want 3 sets of 1 , you may have to use your hands to assist. ou are going to have push really hard on these. Train like a champion, get all your reps. 3 total work sets. ote If you don’t have a good machine to do leg presses in, use any type of s uat machine variation. oal

uprama pump

uat k, how’s this for insane. e are doing our e plosive work now with a 100 full pump. on’t worry you have more strength than what you think 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 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.

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or e ample 13 6 (warm up) dd all 3 sets of chains on here (1 set for women) and keep them on for all sets. 1 6 (warm up) 22 6 for sets (if you go any heavier speed will slow down) oal Train e plosively umbbell tiff leg deadli s ick a good weight to do 3 10. on’t come up all the way, and bend your knees slightly at the bottom. ocus on ge ng a good stretch. n each set, try to get deeper. ocus on pushing your hips back as you go down, and keeping the dumbbell right against you. 3 total work sets. oal

ork a pumped muscle from stretch position.

hest - 12 sets

houlders 11 sets

lat dumbbell presses - 3 sets of light warm up then find a weight you can do a good solid 1 reps with. n these do them with a normal traditional grip (like you use when you bench press). o these with 1 second pause at the bottom, 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. total work sets. or e ample 3 12 (warm up) 10 (warm up) (warm up) 9 1 (somewhat challenging) 9 1 (hard) 9 12 (can’t get 1 ) oal

et blood owing in pecs, and get them activated.

Incline barbell press ame as last week. Try to use a slight angle on these if possible. I want you to do e plosive sets of 6. ou might need 1-2 feeder sets of . ork up 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 touch chest, stay about 1-2 inches off it. e want constant tension. 3 total work sets or e 13 1 22 22 22

ample (feeder set) (feeder set) 6 6 6 (failed at 6)

ecline smith press I want 3 sets of 10 here. Then a drop set. ou will probably need to do 1 set to find the perfect weight. It should be a hard 10. ou might lose a few reps toward the end. ake sure you lower the weight to your chest. nly drive to lockout. ump these, I want your chest pumped beyond belief. or your drop set, do -10, then cut the weight and try to get another to 10, then drop some more weight and go to failure. total work sets T or e 13 22 22 22 22 oal

omen do these on a slight incline. ample 6 (feeder set) 10 10 , 13

, 100 12

uprama pump

able crossovers - o 1 set of 1 reps. tretch hard, and e each rep for 1 second. eally work the e . er you hit 1 reps, immediately do 10 partials to finish your pecs off. 1 total work set. oal

ork a pumped muscle from stretch position.

Heavy side laterals o 3 sets of - bring the dumbbell up to ear level, but only rest 30 seconds between sets. I like heavy laterals for low reps with low rest breaks on occasion...sounds weird, but gives you a dull numb pain. 3 total work sets. oal

ctivate and pump side delt

age press I want these done the same as last week. et 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 a weight you can drive up hard. n each set, stop at the bottom. o in a sense, these are like rest pause reps. o sets of . total work sets. or e ample 100lbs (feeder light set) 13 1 1 1 1 oal Train e plosively

oal Train e plosively

117 – PROGRAMS THAT WORK 2014

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ent over rear laterals (cable) - o 3 sets of 2 bent over in a cable crossover machine. The more numb and pumped they get, the thicker they will look urn the hell out of them 3 total work sets. ote If you don’t have a cable crossover do these with dumbbells. oal

a imum pump

ack - 1 sets able rows This is your standard cable row. se single handles that you would use when doing something like a cable crossover for chest. ttach two of these on the low row. This will enable you to pull your elbows back a bit more and get a little more of a contraction. lus you’ll see that these ust feel really good. Hold the e ed position for a uick 1 second pause. hen you lower it lean forward a little stretch out lower lats. er you do 2-3 warm up do 3 10. 3 total work sets. oal

et some blood owing and pre-pump your lats

umbbell ow eadstops - This is a normal dumbbell row, but you let the dumbbell rest on the ground, and then drive your elbow up as hard as you possibly can. o 1 feeder set to get you in the groove then do 3 , but go 10lbs heavier every set, push yourself. ven though you are driving elbow up hard, don’t get sloppy. tay controlled, especially on way down. 3 total work sets. or e ample 100lbs (feeder light set) 120 130 1 0 oal Train e plosively umbbell pullover o these with our normal body on the bench. ot across it style. o 3 sets of 12. 3 total work sets. oal

rive more blood into upper lats and work serratus

arbell shrugs o a few feeder sets to get you to you working weight. nce you get there do 3 sets of 10. Hold the e ed position for 2 seconds on each rep. 3 total work sets. T omen do wide grip pulldowns to the front instead of shrugs. o 3 sets of 10. oal rive blood into your traps

118 – PROGRAMS THAT WORK 2014

anded hypere tensions o 2 sets of 20 (or as many as you can get) using a band. 2 total work sets. oal

uprama pump in your spinal erectors

iceps - 9 sets Triceps - 12 sets oal The strategy for arm training is for ma imum pump. Take as many sets as you need to warm up. 3 rounds of this tri-set - 2 warm up rounds with light weight preceeding ope pushdowns second.

o sets of 1 . le at bottom for 1

supersetted with ronated dumbbell kickbacks o sets of 6 for your inner long head . emember to turn your hands so that your palms are facing up toward ceiling when you get to the contracted part of the movement. supersetted with ips between benches

o to failure

9 total work sets via 3 trisets nce you have completed 3 rounds rest a few minutes and then proceed to this e ercise. Incline triceps e tensions with dumbells o 3 sets of 10 . This doesn’t take much weight. ou have to sort of let the weight go out to the side a little when lowering it so it doesn’t it the bench. ou will get the hang of this a er a set. There is an angle and direction that makes sense. et a really good stretch at the bottom, that is the key. 3 total work sets. bar curls o 2 warm up sets of 20 reps.. e t do a set of 10 strict reps with a good weight. est 1 minute and 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 swing and cheat at end. eally focus on the negative once you get to the reps and 2 reps and your arms will pump up like balloons. Take 2 seconds on the way down. 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 and count to 10 and do 2 more reps.

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bar preacher curls ep scheme is the same as above. o 2 sets of 10 with one minute breaks, then do a 2 set. 3 total work sets. Hammer curls n these do 10 reps, then 6 partials only working the bottom the range of motion. o 3 sets like this. 3 total work sets. alves or calves, people are having tremendous success with the ugust 2012 workout of the month article titled “monster 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 weeks. I bet we can. http e press.mountaindogdiet.com workouts onster alves.php oal treme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better. bdominals

sets

o 2 times this week on whatever days you want. ick one e ercise from the following to hit lower abs - Hanging eg aises - eg raises with your elbows supported on pad - eg raises on a decline board bench - ups ick one e ercise from the following to hit upper abs - Incline sit ups - ope pulldowns crunches - and crunches or abs these will always be simple. ou will pick an e ercise from the first list and do sets of 1 -2 reps depending on how hard they are. e t you will pick an e ercise from the upper ab list, and do the same. ach ab workout will be sets. TI

as recovery allows

ptional ack workout 16 sets Here are the guidelines - ust do this every week - our first e ercise should be one of the following (try to pick e ercises that you didn’t do earlier in the week) 1. eadows row 2. ne arm barbell row 3. umbell rows . able rows

119 – PROGRAMS THAT WORK 2014

n the cable rows, I have found a really good attachment that work e tremely well if you want to try it. http www. e cart.com members elite s default. asp m cid 1 pid 22 o sets 10 a er a few good warm up sets. - our second e ercise should be one of these 1. umbell pullovers 2. traight arm lat pulldowns. 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 them. http www. e cart.com members elite s default. asp m cid 1 pid 069 This will help you train your serratus too which will help you spread your lats better. sets of 10. - our 3rd e ercise will be one of the following 1. egular pulldowns 2. eutral grip (palms facing each other but shoulder width) pulldowns (can use ag grip neutral if you like) 3. arying pulldown grips ou can use the wiss bar listed below and start wide and work your grip in as you go. This is my favorite way to do these. . arrow grip chin . ide grip chin ou can also mi your grips up on the chins, maybe do 2 sets wide, and then 2 narrow. o all sets of chins to failure. If you can get more than 1 reps, start adding hanging some weight off of you. I also like to use an assist cheater machine on chins. These are awesome. ou can use perfect form and really focus on lats n the pulldowns do sets of 10. Here are two different attachments I love on the pulldowns if you want to try them out. ag grip medium grip neutral http www. e cart.com members elite s default. asp m cid 1 pid 23 wiss bar http www. e cart.com members elite s default. asp m cid 1 pid 06

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- our th e ercise will be one of the following 1. ne arm supinated pulldowns 2. ow cable rows (if you did not do them as the first e ercise) o sets of 10. otice I didn’t have you do any partials, drop sets, rest pauses, etc. This would be too much on a second day. This workout is meant to add volume, but in a controlled manner. I also didn’t have any lower back work and that was intentional. ince you space out your heavy leg day and back day to keep your lower back fresh, this workout will have to be right around your heavy leg day. et’s keep your lower back fresh. ptional eg workout 1 sets ou have two choices here ption 1 The way I want you to start these workouts is with a leg 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 warms up. o need to do partials and the other high intensity techni ues I use on this day. It would be too much. 6 total work sets. e t you will move onto the adductor machine if you have 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 adductors in addition to pumped hams. Talk about spring 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 you can pick up strength on these. total work sets. 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 your nervous system. If you take someone who is seriously overtrained, and give them short bouts of e plosive e ercise you can recover their very uickly by the way. nything that helps your is valuable because the better it is, the better your chances of ge ng more fibers to actually fire 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 plode, stop and you are done. Take small umps so you can get uite a few sets in. I don’t really have a set number for sets, but this is an e ample of how this would look when done correctly.

120 – PROGRAMS THAT WORK 2014

13 1 22 2 2 29 31

10 - warm up 10 warm up 6 6 6 6 6, and it start to get heavy so you stop.

otice we didn’t go from 22 straight to 31 , so you get some sets in. e’ll call this sets. total work sets. astly finish with your choice of hack s uats, leg e tension, or a leg press machine (not free weight leg press). o 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 numb. ork a little uicker with shorter rest breaks to create metabolic stress. This creates new muscle growth as well. total work sets. That’s it. erwards, your legs should be completely full of blood, incredibly pumped. ou had no real oint stress and didn’t have a beatdown during this routine. ou will find it doesn’t even make you sore, but it will help you grow ption 2 T

T

T

THI

If your uads are lagging, you will love this. It is simple, but very effective for uad growth. This workout consists of two e ercises. irst do leg e tensions. nce you are warmed up, you will be doing 6 sets. our first 3 sets will be done with your toes pointed back toward you to emphasi e upper thigh (rectus femoris). our ne t 3 sets will be done with your toes pointed down to emphasi e lower thighs ( astus medialis). et 1 o 20 with a 2 second pause at the top e ing. et 2 dd weight and do 20 with a 1 second e at the top. et 3 dd weight and ust do a uick e at the top with no hold. ets -6 ust pump all these. dd a little more weight to what you did in set 3 and stay there. o 3 sets of 20 with it (this will be sets -6). e t is front s uats I have never been a big front s uatter because I can’t hold the weight on my damn shoulders. oing them now, you will need H less weight as your uads will be very fatigued. n these put something under your heels ( ust a small raise) so you hit more uad. se a

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good full range of motion going deep and simply pyramid up doing sets of 12 until you barely get 12. That’s it ptional hest and houlder workout sets

ppro imately 20

position. nce you get into the position at the bottom of the movement, you drive back up in the same arc you came down in. se a 3 second eccentric on these. o sets of . hen you start your third e ercise, I want you to begin to superset it with over and backs.

oal The strategy for this workout is very simple. I want you to e perience the most massive pump you can get without oint stress. This adds training fre uency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. e do not use barbells, and only rarely dumbbells on this day.

ver and backs w band back 10 times each set.

I have found that you can mi the order up of these e ercises in any way you like, so don’t be afraid to e periment

achine laterals (for rear delts) I want you to do 3 sets 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 can. 3 total work sets

Here are the chest e ercises. ick 3. I do T want you to do the e tra chest work as working your chest two times is not necessary. I do want you to blast the heck out of your delts though. dd one working set to each e ercise I have specified for delts. achine press o as many warm ups as you need 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 10 anymore, that will be enough. on’t take big increases 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 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 hard at the top, and then pause the dumbbells on your chest. 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. emember to drive blood in there. achine yes o 3 sets of 10. n each rep e hard in the contracted position. on’t let your arms bend back to beyond 90 degrees. Try to even turn your pinkies in a bit to get more lower peck e . 3 total work sets ress y dumbell combination n these, they are neither a true ye or press. ou start the movement like a traditional dumbell y, as you lower the weight though, you bend your elbows so that your arms are in a position when viewed from straight on. ormally on a y you would get a slight bend in your elbows and then ust lock into that

121 – PROGRAMS THAT WORK 2014

ou are going to go over and

o rounds. or shoulders, follow this plan.

If you don’t have a y machine, so these with dumbbells. In that case do 3 sets of 20. 3 total work sets umbell side laterals work sets

o strict sets of 10 reps. total

ou can also do these with a cable machine pidercrawls o up and down a wall 3 times for each set. emember to force your hands as far apart as you can. on’t let your hands come in close, and don’t stand to close to the wall or it is too easy. tand back, force your hands apart, and your delts will be on fire, I promise. 3 total work sets If you do not have a short red band from lite T , do these 6 ways

o 3 sets of 10 here. 3 total work sets

eek 3 High volume egs 22 sets ying eg urls 2-3 warm up sets of 1 . This week is all rest pause reps. This means straighten your legs and let 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 same weight you did with, for again, but e tend the set by doing two drops. o do reps, drop the weight and do , then drop the weight one more time for reps (2 reps total on set ). The drop set reps are also to be rest paused. total sets. oal

ctivate and pump hams

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eg e tension e are doing these again this week to activate the uads, but with a little more intensity and volume. o 2 warm up sets of 20. Then do one set of 20 with a 2 second hold and e at the top. est for 90 seconds. o the 2nd set for 12 reps with a 3 second hold and e , and the 3rd and last set is 6 reps with a second hold and s uee e. o up each set in weight a good deal. our legs should have a nasty pump. 3 total work sets. oal

ctivate and pump uads

uat This week I want you to do sets of 6 very e plosively. If you have chains, you will use them per the notes below. o some feeder sets of 6 reps to get to a good working weight. e are doing these e plosively, and we are going to do a lot of sets with low rest breaks. This might start off easy, but it will get di cult toward the end. e are doing 6. gain, use a weight you can use with speed and acceleration. our rest break between sets is 60 seconds. total work sets. or e ample 13 6 (warm up) If you have chains, add 3 sets of chains (1 for women) on here and keep them on for all sets. 22 6 (warm up) 31 6 (warm up) 36 6 for sets (60 second rest breaks) oal Train e plosively anded leg press ou may need one or two warm ups to get to your working weight, but that should be about it. nce there do sets of using a 3 second descent. n this we are using constant tension (no lockout), time under tension, and eccentric overload (if using bands). et an insane pump on these total work sets. ote If you have bands, attach a pair of monster minis and pro minis to each side. o you will have a long red and a long black on each side. oal

uprama pump

arbell stiff leg deadli s ick a good weight to do 2 1 . on’t come up all the way, and bend your knees slightly at the bottom. ocus on ge ng a good stretch. n each set, try to get deeper. ocus on pushing your hips back as you go down, and keeping the barbell right against you. 2 total work sets. oal

ork a pumped muscle from stretch position.

122 – PROGRAMS THAT WORK 2014

hest - 10 sets

houlders 11 sets

ecline dumbbell presses - 3 sets of light warm up then find a weight you can do a good solid reps with. n these do them with a normal traditional grip (like you use when you bench press). o these with 1 second pause at the bottom, but do not lock out at the top. o 3 sets with this weight. ou may lose some reps toward the end. That’s ok. 3 total work sets. T

omen do these on an incline.

or e ample 3 12 (warm up) 12 (warm up) (warm up) 9 (somewhat challenging) 10 (hard) 11 (can’t uite get ) oal

et blood owing in pecs, and get them activated.

Incline barbell press ame as last week. Try to use a slight angle on these if possible. I want you to do e plosive sets of this week though. Try to use the same weight you used last week, but this time doing sets of ou might need 1-2 feeder sets of . ork up in weight until you can’t uite get e plosively or you barely get it. o not lockout, only go to , and also do not touch chest, stay about 1-2 inches off it. e want constant tension along with the e plosiveness. 3 total work sets or e ample 13 (feeder set) 1 (feeder set) 22 22 22 (failed at ) oal Train e plosively anded hammer press I want 3 sets of here. n these use a slow descent and only go back to 90 degrees, do not let your elbows go past this am the weight up and e each rep hard for 1 second 3 total work sets T If you do not have bands, ust use machine without them. If you do, use a pair of the pro mini long red bands. oal

uprama pump

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.

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oal

ork a pumped muscle from stretch position.

uperset umbell side laterals

o sets of 1 here for side delts.

upersetted with ver and back press o sets of here too. emember to only take the bar back and forth between your forehead and the back of your head. lease watch this on my ouTube if you need a refresher. The form is critical. our shoulders should be on I supersets for total work sets. oal

uprama pump

ent over rear dumbell laterals wings - n these you are doing 3 sets of 30. se the swing techni ue. This means keep your arms straight, and ust swing the dumbbells out about 6 inches. It also means to use a bit of a heavier weight. 3 total work sets. oal

uprama pump

ack - 16 sets umbell rows (both at same time) This is ust like doing a barbell row, but you use dumbbells and your grip is neutral, not prontated. That is what I was a er doing this (the grip variation). o a few warm up sets until you find a weight that is a tough 10. o 3 sets of 10 with it. n these don’t actually go for a real big stretch, keep tension on your lat. ower 3 of the way, and drive elbows back up e ing lats. 3 total work sets. T k, so what I really did was row using a trap bar. This allowed me to use a neutral grip, and gives your lats that e tra compression type feeling a dumbell does not. If you have a trap bar, I want you to do them this way. I will be adding video of this to my ouTube channel so you can see. If not use dumbbells. oal

et some blood owing and pre-pump your lats

ne arm barbell row - o sets of here once you do a few feeder sets to see what weight is a tough . emember to use 2 lb plates for additional range of motion. total work sets. or e ample 0 lbs (feeder light set) (feeder light set) 100 (work sets)

123 – PROGRAMS THAT WORK 2014

T I actually am using chains on these now. ou can make this movement a very effective e plosive movement doing this as it will get heavier as the weight comes up. I attach two chains to the end of the bar once I reach the working weight. This feels . I am also adding a video of this to my ouTube channel. oal Train e plosively umbbell pullover o these with our normal body on the bench. ot across it style. o 3 sets of 12. 3 total work sets. oal

rive more blood into upper lats and work serratus

umbell shrugs o 3 sets of 10. Hold the e ed position for 2 seconds on each rep. 3 total work sets. T of 10. oal

omen do medium grip pulldowns here for 3 sets rive blood into your traps

anded hypere tensions o 3 sets of 1 (or as many as you can get) using a band. 3 total work sets. T dded banded resistance this week. dd one e tra band so use two. oal

uprama pump in your spinal erectors

iceps - 10 sets Triceps - 12 sets oal The strategy for arm training is for ma imum pump. Take as many sets as you need to warm up. bar pushdowns o 2-3 warm up sets to get your elbows greased up. o sets of 10 all the way up until you can’t hit 10. e’ll call this work sets. on’t take huge umps in weight. eep rest breaks down to 1 minute. on’t lock out and e this week, keep constant tension. total work sets. lose grip bench press o 1 warm up set to find the “groove”. I want you to do a 3 second negative on these. ind a weight you can do solid reps with and do sets. ontrol the weight. I use an bar because it feels better on my wrists, and I can concentrate on tri’s more. se whichever you feel more comfortable with. I actually like to do a version where I lower the bar to right above (2 to 3 inches) my chin. It’s not too far off from being a press. ou can’t use as much weight, but you stretch the tri harder, and isolate it more, instead of ust working your chest. These should feel awesome since you are starting them with a nice pump. total work sets.

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- tensions - it down on an incline utility bench (like you would use to do dumbell incline presses). nly use one dumbell. ut it in your le hand like you are ge ng ready to do a dumbell press for chest, but instead lower to your right across your face. eep your upper arm humerus pointing straight up the whole time. These are hard if you do them strict. o all your reps on one side, then do the other when finished. heck on my ouTube channel for a form refresher on these, since we haven’t done them in a while. o sets of 10. total work sets. bar curls o 2 warm up sets. se a good ole’ fashion pyramid on these. tart with a weight you can do for 12 then go up. Try to hit 10, then go and try to hit . se a 2 second count on the way down. est about 1 minute between sets. uee e these hard on every single rep. 3 total work sets. T I want you to use a barbell and the rip orce grips if you have those on these this week. umbell curls w additional hammer work tart these with your palms up the whole time. o reps with this style, then ip your wrists over and do 6 more with a hammer style. n the palms up ones, lower it over 3 seconds. ou will love these guaranteed, and these will burn. o 3 sets of these. 3 total work sets. reacher curls o sets of heavy partials. ork the medium and top range of these with a decent weight. sets of 6, but each rep should have a hard e at the top. total work sets. alves

ick one e ercise from the following to hit upper abs - Incline sit ups - ope pulldowns crunches - and crunches or abs these will always be simple. ou will pick an e ercise from the first list and do sets of 1 -2 reps depending on how hard they are. e t you will pick an e ercise from the upper ab list, and do the same. ach ab workout will be sets. TI

as recovery allows

ptional ack workout 16 sets Here are the guidelines - ust do this every week - our first e ercise should be one of the following (try to pick e ercises that you didn’t do earlier in the week) . eadows row 6. ne arm barbell row . umbell rows . able rows n the cable rows, I have found a really good attachment that work e tremely well if you want to try it. http www. e cart.com members elite s default. asp m cid 1 pid 22 o sets 10 a er a few good warm up sets.

or calves, people are having tremendous success with the ugust 2012 workout of the month article titled “monster 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 weeks. I bet we can. http e press.mountaindogdiet.com workouts onster alves.php oal treme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better. bdominals

- eg raises on a decline board bench - ups

sets

o 2 times this week on whatever days you want. ick one e ercise from the following to hit lower abs - Hanging eg aises - eg raises with your elbows supported on pad

124 – PROGRAMS THAT WORK 2014

- our second e ercise should be one of these 3. umbell pullovers . traight arm lat pulldowns. 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 them. http www. e cart.com members elite s default. asp m cid 1 pid 069 This will help you train your serratus too which will help you spread your lats better. sets of 10. - our 3rd e ercise will be one of the following 6. egular pulldowns . eutral grip (palms facing each other but shoulder width) pulldowns (can use ag grip neutral if you like) . arying pulldown grips ou can use the wiss bar listed

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below and start wide and work your grip in as you go. This is my favorite way to do these. 9. arrow grip chin 10. ide grip chin

simply do 6 sets of 10 with a full range of motion a er warms up. o need to do partials and the other high intensity techni ues I use on this day. It would be too much. 6 total work sets.

ou can also mi your grips up on the chins, maybe do 2 sets wide, and then 2 narrow.

e t you will move onto the adductor machine if you have 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 adductors in addition to pumped hams. Talk about spring 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 you can pick up strength on these. total work sets.

o all sets of chins to failure. If you can get more than 1 reps, start adding hanging some weight off of you. I also like to use an assist cheater machine on chins. These are awesome. ou can use perfect form and really focus on lats n the pulldowns do sets of 10. Here are two different attachments I love on the pulldowns if you want to try them out. ag grip medium grip neutral http www. e cart.com members elite s default. asp m cid 1 pid 23 wiss bar http www. e cart.com members elite s default. asp m cid 1 pid 06 - our th e ercise will be one of the following 3. ne arm supinated pulldowns . ow cable rows (if you did not do them as the first e ercise) o sets of 10. otice I didn’t have you do any partials, drop sets, rest pauses, etc. This would be too much on a second day. This workout is meant to add volume, but in a controlled manner. I also didn’t have any lower back work and that was intentional. ince you space out your heavy leg day and back day to keep your lower back fresh, this workout will have to be right around your heavy leg day. et’s keep your lower back fresh. ptional eg workout 1 sets ou have two choices here ption 1 The way I want you to start these workouts is with a leg curl variation. ou can do seated or lying. I want you to

125 – PROGRAMS THAT WORK 2014

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 your nervous system. If you take someone who is seriously overtrained, and give them short bouts of e plosive e ercise you can recover their very uickly by the way. nything that helps your is valuable because the better it is, the better your chances of ge ng more fibers to actually fire 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 plode, stop and you are done. Take small umps so you can get uite a few sets in. I don’t really have a set number for sets, but this is an e ample of how this would look when done correctly. 13 1 22 2 2 29 31

10 - warm up 10 warm up 6 6 6 6 6, and it start to get heavy so you stop.

otice we didn’t go from 22 straight to 31 , so you get some sets in. e’ll call this sets. total work sets. astly finish with your choice of hack s uats, leg e tension, or a leg press machine (not free weight leg press). o 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 numb. ork a little uicker with shorter rest breaks to create metabolic stress. This creates new muscle growth as well. total work sets. That’s it. erwards, your legs should be completely full of blood, incredibly pumped. ou had no real oint stress and didn’t have a beatdown during this routine. ou will find it doesn’t even make you sore, but it will help you grow

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ption 2 T

T

T

THI

If your uads are lagging, you will love this. It is simple, but very effective for uad growth. This workout consists of two e ercises. irst do leg e tensions. nce you are warmed up, you will be doing 6 sets. our first 3 sets will be done with your toes pointed back toward you to emphasi e upper thigh (rectus femoris). our ne t 3 sets will be done with your toes pointed down to emphasi e lower thighs ( astus medialis). et 1 o 20 with a 2 second pause at the top e ing. et 2 dd weight and do 20 with a 1 second e at the top. et 3 dd weight and ust do a uick e at the top with no hold. ets -6 ust pump all these. dd a little more weight to what you did in set 3 and stay there. o 3 sets of 20 with it (this will be sets -6). e t is front s uats I have never been a big front s uatter because I can’t hold the weight on my damn shoulders. oing them now, you will need H less weight as your uads will be very fatigued. n these put something under your heels ( ust a small raise) so you hit more uad. se a good full range of motion going deep and simply pyramid up doing sets of 12 until you barely get 12. That’s it ptional hest and houlder workout sets

ppro imately 20

oal The strategy for this workout is very simple. I want you to e perience the most massive pump you can get without oint stress. This adds training fre uency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. e do not use barbells, and only rarely dumbbells on this day. I have found that you can mi the order up of these e ercises in any way you like, so don’t be afraid to e periment Here are the chest e ercises. ick 3. I do T want you to do the e tra chest work as working your chest two times is not necessary. I do want you to blast the heck out of your delts though. dd one working set to each e ercise I have specified for delts.

126 – PROGRAMS THAT WORK 2014

achine press o as many warm ups as you need 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 10 anymore, that will be enough. on’t take big increases 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 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 hard at the top, and then pause the dumbbells on your chest. 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. emember to drive blood in there. achine yes o 3 sets of 10. n each rep e hard in the contracted position. on’t let your arms bend back to beyond 90 degrees. Try to even turn your pinkies in a bit to get more lower peck e . 3 total work sets ress y dumbell combination n these, they are neither a true ye or press. ou start the movement like a traditional dumbell y, as you lower the weight though, you bend your elbows so that your arms are in a position when viewed from straight on. ormally on a y you would get a slight bend in your elbows and then ust lock into that position. nce you get into the position at the bottom of the movement, you drive back up in the same arc you came down in. se a 3 second eccentric on these. o sets of . hen you start your third e ercise, I want you to begin to superset it with over and backs. ver and backs w band back 10 times each set.

ou are going to go over and

o rounds. or shoulders, follow this plan. achine laterals (for rear delts) I want you to do 3 sets 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 can. 3 total work sets If you don’t have a y machine, so these with dumbbells. In that case do 3 sets of 20. 3 total work sets umbell side laterals work sets

o strict sets of 10 reps. total

ou can also do these with a cable machine

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pidercrawls o up and down a wall 3 times for each set. emember to force your hands as far apart as you can. on’t let your hands come in close, and don’t stand to close to the wall or it is too easy. tand back, force your hands apart, and your delts will be on fire, I promise. 3 total work sets If you do not have a short red band from lite T , do these 6 ways

o 3 sets of 10 here. 3 total work sets

WEEK 4 - HIGH VOLUME egs 1 sets eated leg curls - o the usual 2-3 warm up sets of 1 . Then find a weight that would make for a hard 10 reps. o 3 sets of 10. o a rest pause again this week. et your legs fully e tend, and pause for a second before curling weight and s uee ing as hard as humanly possible. eep your hips at against the pad. Take about 90 seconds between these sets. or the th set, do this drop set. dd a little bit of weight that you were doing for the sets of 10 (like maybe 10 pounds), and do 6 reps with a 3 second negative, pause at the bottom, then curl hard s uee e, then drop about 20 or so lbs and do another 6 reps this way, then drop another 20 or so lbs and do another 6 reps this way. our hams should feel like they are going to e plode. total work sets. oal

ctivate and pump hams

uat This week we are going to grind with some continuous tension. o sets of 10 all the way up until you can barely get 10. o not lockout. Try to move like a piston firing up and down. e are a er constant tension. e will count the last 3 sets as work sets. 3 total work sets. or e ample 13 10 (warm up) 22 10 (warm up) 2 10 (warm up) 31 10 (warm up but you know ne t set is working set) 3 10 36 10 3 10 (can barely get 10th rep, or might even stop at or 9. T If you have a safety s uat bar I want you to use that this week.

127 – PROGRAMS THAT WORK 2014

oal

ctivate and pump uads

eg press e want more tension here, and an insane pump o sets of 2 . o not lockout on these the first few sets, but the last few sets you may have to, to get 2 reps. total work sets. or e ample plates a side 2 plates a side 2 6 plates a side 2 (have to stop at 1 and rest for a few, then keep going to 2 ) plates a side 2 (have to stop at 10, and then 1 , and then 20 to rest for a few, and then keep going to 2 ) The last set is brutal. oal

uprama pump

mith machine 1. s e are going to do one brutal set here as well. ou will do 1. reps. o go down all the way and only come up half way, then go back down before coming back up all the way to lockout. That is 1 rep. e are going to do 1 set of 1 reps. hoose your weight carefully. 1 total work set. ote If you don’t have a smith machine use a hack s uat or a machine that simulates a hack s uat. oal

uprama pump

arbell stiff leg deadli s ick a good weight to do 3 . on’t come up all the way, and bend your knees slightly at the bottom. ocus on ge ng a good stretch. n each set, try to get deeper. ocus on pushing your hips back as you go down, and keeping the barbell right against you. 3 total work sets. oal

ork a pumped muscle from stretch position.

hest - 10 sets

houlders 12 sets

Incline dumbbell presses - 3 sets of light warm up then find a weight you can do a good solid reps with. n these do them with a normal traditional grip (like you use when you bench press). o these with 1 second pause at the bottom, but do not lock out at the top. o 3 sets with this weight. ou may lose some reps toward the end. That’s ok. 3 total work sets. or e ample 3 12 (warm up) 12 (warm up) (warm up) 9 (somewhat challenging)

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10 11

(hard) (can’t uite get )

oal

et blood owing in pecs, and get them activated.

everse band incline barbell press o a few feeder 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. se normal incline form of not touching chest with bar and only driving to lockout. total work sets or e ample 22 (feeder set) 2 (feeder set) 31 36 3 (starting to feel a bit heavy) 0 (speed slows down on this one as it is ge ng very heavy) 0 (do the best you can to get again. ou should get it) T If you do not have bands or a training partner to set this up, ust do lighter more e plosive regular barbell incline presses following the same rep scheme. oal Train e plosively 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. aintain perfect form. o 10 reps, then drop the weight and go until form breaks down, then drop the weight again and go until form breaks down. emember e every single rep for 1 second. e are a er a nasty pump here. 1 total work set oal

uprama pump

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. oal

ork a pumped muscle from stretch position.

umbell side laterals o sets of 10 here for side delts. o one warm up set then find a good weight for your sets of 10. total work sets oal

uprama pump

ent over rear dumbell laterals - n these you are doing sets of 1 . se a full range of motion. total work sets. oal

uprama pump

128 – PROGRAMS THAT WORK 2014

arbell front raise o sets of 10 here bringing the bar up a little past eye level. total work sets oal

uprama pump

ack - 1 sets eadows rows o 2-3 warm up sets on these before doing hard work sets of reps. total work sets. oal

et some blood owing and pre-pump your lats

ne arm barbell row - et’s do these again this week. These are awesome. o sets of here once you do a few feeder sets to see what weight is a tough . emember to use 2 lb plates for additional range of motion. total work sets. or e ample 0 lbs (feeder light set) (feeder light set) 100 (work sets) T I actually am using chains on these now. ou can make this movement a very effective e plosive movement doing this as it will get heavier as the weight comes up. I attach two chains to the end of the bar once I reach the working weight. oal Train e plosively ide grip scapulae stretch pulldowns These are simply heavy pulldowns where you only bring the bar to the top of your head and then let the bar really stretch you at the top o sets 0f . total work sets. oal

treme stretch on lats

eeves deadli s se a short bar or e curl bar on these. The goal is to use a wide grip and to e plode up more like 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 hard I actually come up on my toes and also move into a shrug at top. This should all be one smooth motion. efer to my ouTube channel for a form refresher (even though I was going a bit too heavy that day ) total work sets. oal Train e plosively iceps - 12 sets Triceps - 12 sets oal The strategy for arm training is for ma imum pump. Take as many sets as you need to warm up.

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ope pushdowns o 2-3 warm up sets to get your elbows warmed up. ean down (bend over at waist) while doing these., eep your hands together, the bottom of the rope should touch the whole time. ow ust pump these without locking out for sets of 1 reps. ake these burn total work sets. eated overhead e tension w rope n these, get a seat that you usually use for shoulder presses. It will need to be one that has a back support. it it down beside the cable machine so that you are facing away from it. Hook a rope up to the bottom pulley. our training partner will need to hand you the rope behind your head. ow do e tensions with it straightening your arms out overhead. o 3 sets of 10 with nice, slow, deliberate form, and then do a lighter e treme pump set of 2 reps. I will be adding a video of this to my ouTube I. total work sets. ip machine - o sets of here with a slow 3 second negative on each rep. ou can also do bench dips if you don’t have the right machine for these. total work sets. bar curls o 2 warm up sets. our bis should pump up e tremely fast on these. o sets of 10 with a hard e on each rep. Take 60 second breaks between sets. total work sets. reacher curls o sets of heavy partials. ork the medium and top range of these with a decent weight. sets of 6, but each rep should have a hard e at the top. total work sets. reacher reverse curls o sets of 10 on these. This will blast your forearm and lower bicep. I use an bar, but use whatever bar feels best on these ok. se a full range of motion, and it won’t take much weight fyi. total work sets. alves or calves, people are having tremendous success with the ugust 2012 workout of the month article titled “monster 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 weeks. I bet we can. http e press.mountaindogdiet.com workouts onster alves.php oal treme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better. bdominals sets o 2 times this week on whatever days you want.

129 – PROGRAMS THAT WORK 2014

ick one e ercise from the following to hit lower abs - Hanging eg aises - eg raises with your elbows supported on pad - eg raises on a decline board bench - ups ick one e ercise from the following to hit upper abs - Incline sit ups - ope pulldowns crunches - and crunches or abs these will always be simple. ou will pick an e ercise from the first list and do sets of 1 -2 reps depending on how hard they are. e t you will pick an e ercise from the upper ab list, and do the same. ach ab workout will be sets. TI

as recovery allows

ptional ack workout 16 sets Here are the guidelines - ust do this every week - our first e ercise should be one of the following (try to pick e ercises that you didn’t do earlier in the week) 9. eadows row 10. ne arm barbell row 11. umbell rows 12. able rows n the cable rows, I have found a really good attachment that work e tremely well if you want to try it. http www. e cart.com members elite s default. asp m cid 1 pid 22 o sets 10 a er a few good warm up sets. - our second e ercise should be one of these . umbell pullovers 6. traight arm lat pulldowns. 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 them. http www. e cart.com members elite s default. asp m cid 1 pid 069 This will help you train your serratus too which will help you spread your lats better. sets of 10.

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- our 3rd e ercise will be one of the following 11. egular pulldowns 12. eutral grip (palms facing each other but shoulder width) pulldowns (can use ag grip neutral if you like) 13. arying pulldown grips ou can use the wiss bar listed below and start wide and work your grip in as you go. This is my favorite way to do these. 1 . arrow grip chin 1 . ide grip chin ou can also mi your grips up on the chins, maybe do 2 sets wide, and then 2 narrow. o all sets of chins to failure. If you can get more than 1 reps, start adding hanging some weight off of you. I also like to use an assist cheater machine on chins. These are awesome. ou can use perfect form and really focus on lats n the pulldowns do sets of 10. Here are two different attachments I love on the pulldowns if you want to try them out. ag grip medium grip neutral http www. e cart.com members elite s default. asp m cid 1 pid 23 wiss bar http www. e cart.com members elite s default. asp m cid 1 pid 06 - our th e ercise will be one of the following . ne arm supinated pulldowns 6. ow cable rows (if you did not do them as the first e ercise) o sets of 10. otice I didn’t have you do any partials, drop sets, rest pauses, etc. This would be too much on a second day. This workout is meant to add volume, but in a controlled manner. I also didn’t have any lower back work and that was intentional. ince you space out your heavy leg day and back day to keep your lower back fresh, this workout will have to be right around your heavy leg day. et’s keep your lower back fresh.

ption 1 The way I want you to start these workouts is with a leg 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 warms up. o need to do partials and the other high intensity techni ues I use on this day. It would be too much. 6 total work sets. e t you will move onto the adductor machine if you have 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 adductors in addition to pumped hams. Talk about spring 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 you can pick up strength on these. total work sets. 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 your nervous system. If you take someone who is seriously overtrained, and give them short bouts of e plosive e ercise you can recover their very uickly by the way. nything that helps your is valuable because the better it is, the better your chances of ge ng more fibers to actually fire 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 plode, stop and you are done. Take small umps so you can get uite a few sets in. I don’t really have a set number for sets, but this is an e ample of how this would look when done correctly. 13 1 22 2 2 29 31

10 - warm up 10 warm up 6 6 6 6 6, and it start to get heavy so you stop.

otice we didn’t go from 22 straight to 31 , so you get some sets in. e’ll call this sets. total work sets. astly finish with your choice of hack s uats, leg e tension, or a leg press machine (not free weight leg press). o 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 numb. ork a little uicker with shorter rest breaks to create metabolic stress. This creates new muscle growth as well. total work sets.

ptional eg workout 1 sets ou have two choices here

130 – PROGRAMS THAT WORK 2014

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That’s it. erwards, your legs should be completely full of blood, incredibly pumped. ou had no real oint stress and didn’t have a beatdown during this routine. ou will find it doesn’t even make you sore, but it will help you grow ption 2 T

T

T

THI

If your uads are lagging, you will love this. It is simple, but very effective for uad growth. This workout consists of two e ercises. irst do leg e tensions. nce you are warmed up, you will be doing 6 sets. our first 3 sets will be done with your toes pointed back toward you to emphasi e upper thigh (rectus femoris). our ne t 3 sets will be done with your toes pointed down to emphasi e lower thighs ( astus medialis). et 1 o 20 with a 2 second pause at the top e ing. et 2 dd weight and do 20 with a 1 second e at the top. et 3 dd weight and ust do a uick e at the top with no hold. ets -6 ust pump all these. dd a little more weight to what you did in set 3 and stay there. o 3 sets of 20 with it (this will be sets -6). e t is front s uats I have never been a big front s uatter because I can’t hold the weight on my damn shoulders. oing them now, you will need H less weight as your uads will be very fatigued. n these put something under your heels ( ust a small raise) so you hit more uad. se a good full range of motion going deep and simply pyramid up doing sets of 12 until you barely get 12. That’s it ptional hest and houlder workout sets

ppro imately 20

Here are the chest e ercises. ick 3. I do T want you to do the e tra chest work as working your chest two times is not necessary. I do want you to blast the heck out of your delts though. dd one working set to each e ercise I have specified for delts. achine press o as many warm ups as you need 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 10 anymore, that will be enough. on’t take big increases 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 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 hard at the top, and then pause the dumbbells on your chest. 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. emember to drive blood in there. achine yes o 3 sets of 10. n each rep e hard in the contracted position. on’t let your arms bend back to beyond 90 degrees. Try to even turn your pinkies in a bit to get more lower peck e . 3 total work sets ress y dumbell combination n these, they are neither a true ye or press. ou start the movement like a traditional dumbell y, as you lower the weight though, you bend your elbows so that your arms are in a position when viewed from straight on. ormally on a y you would get a slight bend in your elbows and then ust lock into that position. nce you get into the position at the bottom of the movement, you drive back up in the same arc you came down in. se a 3 second eccentric on these. o sets of . hen you start your third e ercise, I want you to begin to superset it with over and backs.

oal The strategy for this workout is very simple. I want you to e perience the most massive pump you can get without oint stress. This adds training fre uency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. e do not use barbells, and only rarely dumbbells on this day.

ver and backs w band back 10 times each set.

I have found that you can mi the order up of these e ercises in any way you like, so don’t be afraid to e periment

achine laterals (for rear delts) I want you to do 3 sets 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 can. 3 total work sets

131 – PROGRAMS THAT WORK 2014

ou are going to go over and

o rounds. or shoulders, follow this plan.

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If you don’t have a y machine, so these with dumbbells. In that case do 3 sets of 20. 3 total work sets umbell side laterals work sets

o strict sets of 10 reps. total

ou can also do these with a cable machine pidercrawls o up and down a wall 3 times for each set. emember to force your hands as far apart as you can. on’t let your hands come in close, and don’t stand to close to the wall or it is too easy. tand back, force your hands apart, and your delts will be on fire, I promise. 3 total work sets If you do not have a short red band from lite T , do these 6 ways

o 3 sets of 10 here. 3 total work sets

WEEK 5- HIGH VOLUME egs 1 sets eated leg curls- 2 warm up sets of 1 . Then I want you to do 3 hard sets of 12 reps, each rep is continuous tension with a s uee e. or the th and final set use the same weight but do 10 reps, and use the 3 second down rule for each rep (on the negative only). rop the weight and do more reps the same way, then drop the weight one more time for another reps. This should be a brutal set. our hams will be pumped. total work sets. oal

ctivate and pump hams

eg press e want a lot of time under tension here and to ust keep going up and grinding until you barely get 10. on’t lockout on any reps and use a 3 second descent on all sets. e’ll count the last sets as work sets. total work sets. or e ample 2 plates a side 3 plates a side plates a side plates a side 6 plates a side plates a side plates a side 9 plates a side ote

10 10 10 10 10 (work set) 10 (work set) 10 (work set) 10 (work set barely get 10)

scenario I get to 9 plates and I know I could have got 10 plates for 10. asy, then do it, and the set with 6 plates would ust be another warm-up. If you ust keep going until you can barely get 10, you are doing this right. oal

ctivate and pump uads

mith machine 1. s es, two weeks in a row o sets of 6 here going up. ou will do 1. reps. o go down all the way and only come up half way, then go back down before coming back up all the way to lockout. That is 1 rep. ou shouldn’t need any more than 1 feeder set to get you going, as your legs should be pumped. o 3 work sets of 6. n your th set, I want you to do a drop set. se the same weight to start, but do 2 drops, so 1 reps total. total work set. ote If you don’t have a smith machine use a hack s uat or a machine that simulates a hack s uat. or e ample here is e actly what I did. I worked up to 11 plates a side on the leg press previous to this I. 1 plates a side 3 (feeder set) 1 plate plus a 2 uarter a side 3 (feeder set) 2 plates a side 6 (work set) 2 plates plus a 2 uarter a side 6 (work set) 3 plates plus a side 6 (work set) 3 plates plus a 2 uarter a side 6, dropped a off each side (I moved the 2 to the inside of the last plate before starting set) 6, then dropped the 2 for another 6 reps. oal

uprama pump

umbell lunges o 2 sets of walking lunges with a moderately heavy pair of dumbbells. alk until you drop. I want a minimum of 10 steps per side. 2 total work set. ote If you don’t have a smith machine use a hack s uat or a machine that simulates a hack s uat. oal

uprama pump

umbell stiff leg deadli s ick a good weight to do 3 12. on’t come up all the way, and bend your knees slightly at the bottom. ocus on ge ng a good stretch. n each set, try to get deeper. ocus on pushing your hips back as you go down, and keeping the barbell right against you. 3 total work sets. oal

ork a pumped muscle from stretch position.

plosive training returns ne t week

ne common uestion I get is what if say in this

132 – PROGRAMS THAT WORK 2014

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hest - 12 sets

houlders 12 sets

anded hammer press o a few sets of to get warmed up. ind something that is a challenging and stay there for 3 sets of . ach rep should be a nice slow negative, and then you ram the weight up and e your chest hard. The added band tension will give you an insane contraction. o not let your elbows go past degrees on these, or you will turn an awesome e ercise into a dangerous one for your rotator cuff. I prefer you use a at hammer, then decline, then incline in that order if you don’t have them all. 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 above. se the long red pro mini bands oal

et blood owing in pecs, and get them activated.

Incline barbell press o a few feeder sets to get you up to a weight that you can do fairly e plosively. e are not using reverse bands this week, so you should notice a little e tra e plosiveness than what you normally have on regular inclines eep adding weight in small increments and do sets of reps until you can’t get . se normal incline form of not touching chest with bar and only driving to lockout. e’ll count the last sets. total work sets or e ample 13 (feeder set) 1 (feeder set) 22 2 26 (starting to feel a bit heavy losing e plosiveness) 2 (you don’t uite get despite best effort) oal Train e plosively ecline smith press o very strict sets of going up to a weight you can barely do for . n the last set, you are going to do a vicious dropset with 2 drop. ou’ll do , do a drop and go to failure, then do another drop and go to failure. total work set or e ample 13 (feeder set) 22 work sets start 2 26 2 o reps, then drop 90 lbs, and do 6-10 more, then drop 0 lbs and do 20 reps with a wide grip.

133 – PROGRAMS THAT WORK 2014

T oal

omen do these on a slight incline. uprama pump

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. oal

ork a pumped muscle from stretch position.

ent over rear dumbell laterals - n these you are doing 3 sets of 2 . se your swing techni ue where you keep your arms straight and ust swing the weight. 3 total work sets. oal

uprama pump

umbell side laterals o 3 sets of , and then do a drop set with 2 drops. total work sets or e ample 2 ’s (feeder set) 3 ’s work sets start 0’s ’s 0’s (barely get , form a little loose) o 10 reps, then drop to 30’s and go to failure, then drop to 1 lbs and go to complete failure. ven when you fail, throw in or 6 more partials. oal

uprama pump

pidercrawls - o 2 sets of 1 minute. This means go up and down a wall for 60 seconds straight for a set. emember to push your hands as far apart as you can get them so this is hard and works the way it is supposed to. 2 total work sets. oal

uprama pump

ack - 1 sets umbell rows These are ust standard gut busting heavy dumbell rows. o sets of 10 up to a weight you can barely get 10 with, and see how many reps you can get doing sets with it. total work sets. or e ample 3 lb dumbells 10 (warm up set) 60 lb dumbells 10 (warm up set) lb dumbells 10 (warm up set) 100 lb dumbells 10 (work sets) If 100 would have been too easy, then you simply go higher and count it as a warm up. oal

et some blood owing and pre-pump your lats

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mith machine row - o sets of here once you do a few feeder sets to see what weight is a tough . et the stops in the mith machine so that you are starting from about midshin. total work sets. or e ample 13 lbs (feeder light set) 1 (feeder light set) 22 sets of (work sets) T I am playing around with chains on these now too. I attach one chain to the ends of the bar once I reach the working weight. oal Train e plosively lose grip pulldowns facing away These are the pulldowns where you face away from the machine and sort of wrap your lower back around the pad where you 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 your lats hard in the contracted position for 1 second on each rep. o sets of 10. total work sets. T Today we e perimented with chains on these too, and it was absolutely awesome. I will upload a video of it on ouTube soon. oal

uprama pump on lats

arbell shrugs T oal

o 3 sets of 10 here. 3 total work sets.

omen skip these. uprama pump in traps

anded hypers sets.

o 3 to failure using bands. 3 total work

T se a reverse hyper if you have one, and do 3 sets of 1 reps. oal

uprama pump in spinal erectors

iceps - 12 sets Triceps - 1 sets oal The strategy for arm training is for ma imum pump. Take as many sets as you need to warm up. This week we do a tri e ercise, then a bi, etc. our entire arm should be blown up by the end.

134 – PROGRAMS THAT WORK 2014

bar pushdowns o as many warm up as you need. ow on these, for this week, tilt down (still facing the machine not away from it), and do normal pushdowns but let the vbar come almost behind your head. rive the weight straight down without locking it out. eep constant tension. o 6 sets of 1 with second rest breaks. 6 total work sets. arbell curl 1. s o 2 warm up sets. ou are going to do 1. s. This means doing a full rep, and then lowering it but only coming up half way (partial rep), and then back down is 1 rep. o sets of . total work sets. eated overhead e tension w rope et’s do these again this week. o a nice slow 3 second negative with a good stretch on each set. o sets of then lighten up and do a th set of 20-2 reps trying to get as much pump and blood in your arms as possible. total work sets. umbell curls - o sets of here with a slow 3 second negative on each rep. s always, keep your palms up the entire rep. total work sets. T If you have rip orce or at rip , use them on these. lose grip pushups se about a shoulder width hand placement. eep your elbows tucked in so this crushes 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 from -1 reps. If you do more than 20 on the first set, throw a chain across your back, or have someone hold a dumbell on your back. total work sets. reacher reverse curls o sets of 10 on these again this week. This will blast your forearm and lower bicep. I use an bar, but use whatever bar feels best on these ok. se a full range of motion, and it won’t take much weight fyi. total work sets. alves or calves, people are having tremendous success with the ugust 2012 workout of the month article titled “monster 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 weeks. I bet we can. http e press.mountaindogdiet.com workouts onster alves.php

elitefts.com

oal treme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better. bdominals

sets

o 2 times this week on whatever days you want. ick one e ercise from the following to hit lower abs - Hanging eg aises - eg raises with your elbows supported on pad - eg raises on a decline board bench - ups ick one e ercise from the following to hit upper abs - Incline sit ups - ope pulldowns crunches - and crunches or abs these will always be simple. ou will pick an e ercise from the first list and do sets of 1 -2 reps depending on how hard they are. e t you will pick an e ercise from the upper ab list, and do the same. ach ab workout will be sets. TI

as recovery allows

ptional ack workout 16 sets Here are the guidelines - ust do this every week - our first e ercise should be one of the following (try to pick e ercises that you didn’t do earlier in the week) 13. eadows row 1 . ne arm barbell row 1 . umbell rows 16. able rows n the cable rows, I have found a really good attachment that work e tremely well if you want to try it. http www. e cart.com members elite s default. asp m cid 1 pid 22 o sets 10 a er a few good warm up sets. - our second e ercise should be one of these . umbell pullovers . traight arm lat pulldowns. 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 them. http www. e cart.com members elite s default. asp m cid 1 pid 069

135 – PROGRAMS THAT WORK 2014

This will help you train your serratus too which will help you spread your lats better. sets of 10. - our 3rd e ercise will be one of the following 16. egular pulldowns 1 . eutral grip (palms facing each other but shoulder width) pulldowns (can use ag grip neutral if you like) 1 . arying pulldown grips ou can use the wiss bar listed below and start wide and work your grip in as you go. This is my favorite way to do these. 19. arrow grip chin 20. ide grip chin ou can also mi your grips up on the chins, maybe do 2 sets wide, and then 2 narrow. o all sets of chins to failure. If you can get more than 1 reps, start adding hanging some weight off of you. I also like to use an assist cheater machine on chins. These are awesome. ou can use perfect form and really focus on lats n the pulldowns do sets of 10. Here are two different attachments I love on the pulldowns if you want to try them out. ag grip medium grip neutral http www. e cart.com members elite s default. asp m cid 1 pid 23 wiss bar http www. e cart.com members elite s default. asp m cid 1 pid 06 - our th e ercise will be one of the following . ne arm supinated pulldowns . ow cable rows (if you did not do them as the first e ercise) o sets of 10. otice I didn’t have you do any partials, drop sets, rest pauses, etc. This would be too much on a second day. This workout is meant to add volume, but in a controlled manner. I also didn’t have any lower back work and that was intentional. ince you space out your heavy leg day and back day to keep your lower back fresh, this workout will have to be right around your heavy leg day. et’s keep your lower back fresh.

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ptional eg workout 1 sets ou have two choices here ption 1 The way I want you to start these workouts is with a leg 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 warms up. o need to do partials and the other high intensity techni ues I use on this day. It would be too much. 6 total work sets.

That’s it. erwards, your legs should be completely full of blood, incredibly pumped. ou had no real oint stress and didn’t have a beatdown during this routine. ou will find it doesn’t even make you sore, but it will help you grow ption 2 T

T

T

THI

If your uads are lagging, you will love this. It is simple, but very effective for uad growth.

e t you will move onto the adductor machine if you have 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 adductors in addition to pumped hams. Talk about spring 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 you can pick up strength on these. total work sets.

This workout consists of two e ercises.

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 your nervous system. If you take someone who is seriously overtrained, and give them short bouts of e plosive e ercise you can recover their very uickly by the way. nything that helps your is valuable because the better it is, the better your chances of ge ng more fibers to actually fire 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 plode, stop and you are done. Take small umps so you can get uite a few sets in. I don’t really have a set number for sets, but this is an e ample of how this would look when done correctly.

et 1 o 20 with a 2 second pause at the top e ing. et 2 dd weight and do 20 with a 1 second e at the top. et 3 dd weight and ust do a uick e at the top with no hold. ets -6 ust pump all these. dd a little more weight to what you did in set 3 and stay there. o 3 sets of 20 with it (this will be sets -6).

13 1 22 2 2 29 31

10 - warm up 10 warm up 6 6 6 6 6, and it start to get heavy so you stop.

otice we didn’t go from 22 straight to 31 , so you get some sets in. e’ll call this sets. total work sets. astly finish with your choice of hack s uats, leg e tension, or a leg press machine (not free weight leg press). o 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 numb. ork a little uicker with shorter rest breaks to create metabolic stress. This creates new muscle growth as well. total work sets.

136 – PROGRAMS THAT WORK 2014

irst do leg e tensions. nce you are warmed up, you will be doing 6 sets. our first 3 sets will be done with your toes pointed back toward you to emphasi e upper thigh (rectus femoris). our ne t 3 sets will be done with your toes pointed down to emphasi e lower thighs ( astus medialis).

e t is front s uats I have never been a big front s uatter because I can’t hold the weight on my damn shoulders. oing them now, you will need H less weight as your uads will be very fatigued. n these put something under your heels ( ust a small raise) so you hit more uad. se a good full range of motion going deep and simply pyramid up doing sets of 12 until you barely get 12. That’s it ptional hest and houlder workout sets

ppro imately 20

oal The strategy for this workout is very simple. I want you to e perience the most massive pump you can get without oint stress. This adds training fre uency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. e do not use barbells, and only rarely dumbbells on this day. I have found that you can mi the order up of these e ercises in any way you like, so don’t be afraid to e periment

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Here are the chest e ercises. ick 3. I do T want you to do the e tra chest work as working your chest two times is not necessary. I do want you to blast the heck out of your delts though. dd one working set to each e ercise I have specified for delts. achine press o as many warm ups as you need 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 10 anymore, that will be enough. on’t take big increases 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

If you don’t have a y machine, so these with dumbbells. In that case do 3 sets of 20. 3 total work sets umbell side laterals work sets

o strict sets of 10 reps. total

ou can also do these with a cable machine pidercrawls o up and down a wall 3 times for each set. emember to force your hands as far apart as you can. on’t let your hands come in close, and don’t stand to close to the wall or it is too easy. tand back, force your 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 hard at the top, and then pause the dumbbells on your chest. total work sets

If you do not have a short red band from lite T , do these

ec minor dips o all your sets to failure here. ee how hard you can e your pecs as you li yourself up. emember to drive blood in there.

WEEK 6 - HIGH VOLUME

achine yes o 3 sets of 10. n each rep e hard in the contracted position. on’t let your arms bend back to beyond 90 degrees. Try to even turn your pinkies in a bit to get more lower peck e . 3 total work sets ress y dumbell combination n these, they are neither a true ye or press. ou start the movement like a traditional dumbell y, as you lower the weight though, you bend your elbows so that your arms are in a position when viewed from straight on. ormally on a y you would get a slight bend in your elbows and then ust lock into that position. nce you get into the position at the bottom of the movement, you drive back up in the same arc you came down in. se a 3 second eccentric on these. o sets of . hen you start your third e ercise, I want you to begin to superset it with over and backs. ver and backs w band back 10 times each set.

ou are going to go over and

o rounds. or shoulders, follow this plan. achine laterals (for rear delts) I want you to do 3 sets 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 can. 3 total work sets

137 – PROGRAMS THAT WORK 2014

6 ways

o 3 sets of 10 here. 3 total work sets

egs 1 sets ying leg curls- o 3- warm up sets of 12 to kick things off. I want you to work up to a weight that is a pretty tough . ow once you do (the th rep should be very hard) I want your partner to give you forced reps. o sets like this. total work sets. oal

ctivate and pump hams

uat e are going to do low rep e plosive sets here. ust keep going up doing sets of 6 until your rep speed really slows down and that’s it. on’t lock out on these, stay tight and fire like a piston. lso take smaller weight umps so you don’t get to your last set to uick. e’ll call this 3 sets. 3 total work sets. or e ample 13 1 22 2 31 36 0 oal

6 6 6 6 6 (work set) 6 (work set) 6 (last work set as rep speed slows down) plosive work

anded leg press o sets of with 3 second descents. o a few feeder sets until the weight start feeling heavy then start counting sets. total work sets.

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or e ample plates a side 6 plates a side 6 6 plates a side (feel a bit heavy so first work set) plates a side (work set) plates a side (work set) 9 plates a side (work set) T se 2 long red pro mini bands, or a pair of long red ones, and long black ones. If you don’t have bands, ust do this without them. ulgarian split s uat o 3 sets of 1 on each leg. If you can balance yourself well, use light dumbbells. o these really slow. ork on time under tension and make them burn. 3 total work sets. oal

uprama pump

mith machine s uat gain ep. o 2 feeder sets then do one big drop set. The drop set is 6 reps, then 6- , then ust bust ass to near failure. o not do 1. ’s today though ust do regular reps. 1 total work set. ote eel free to use a hack s uat on these too. I would rather have done this, but they took ours out of the gym. or e ample 1 plate a side (feeder set) 2 plates a side (feeder set) 3 plates a side 6, dropped a off each side and do 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 don’t hold back. oal

uprama pump

o stiff legged work today. hest - 1 sets

houlders 11 sets

achine press Today ust do sets of working all the way up until you can’t get anymore. lso, lower your reps with a 3 second eccentric, really feel your pecs lowering the weight, controlling it. Then, drive it up hard, but not to lockout. e’ll count your last 3 sets as work sets. on’t make huge umps in weight so you can get plenty of uality sets in. 3 total work sets. oal

et blood owing in pecs, and get them activated.

This week we are going back to the bands and hi ng sets of . I am not as concerned with e plosiveness this week, but I don’t want you to use a weight that you really struggle with. The best way to describe it is doing a weight where when you rack it, you could have done one more rep with it. o leave a rep in the tank. ind your working weight and do sets of with it. total work sets T If you don’t have bands or a partner to help you set this up do normal incline barbell presses. or e ample 22 (feeder set) 31 (feeder set) 36 (for sets) oal Train e plosively 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, and do sets with it. Take each set to one rep short of failure. n your th and last set, go ahead and go balls out to failure. et the weight touch your chest, and fire it up, but only come up of the way. total work set T oal

omen use a slight incline angle on these. uprama pump

able y o 3 sets of 10 with a H contraction on each rep. hold the e for 2 seconds. I want your chest to feel like it is going to cramp. 3 total work sets ote If you don’t have machine to do cable yes, you can do dumbell yes. oal

ork a pumped muscle from stretch position.

ent over rear dumbell laterals - n these you are doing sets of 1 . se a full range of motion, and only take 90 seconds between sets. our rear delts should be on fire. total work sets. oal

uprama pump

eated dumbell side laterals o ultra strict sets of 12 while seated on a bench. ring the dumbbells up to ust above head level. total work sets oal

uprama pump

everse band incline barbell press o a few feeder sets to get you up to a weight that you can do fairly e plosively.

138 – PROGRAMS THAT WORK 2014

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umbell press - es, dumbell presses are making a rare appearance this week. o 3 sets of seated on a bench with a back support. ock out your arms and e your delts as hard as you can for 1 second on each rep. 3 total work sets. oal

uprama pump

ack - 21 sets ne arm barbell rows ack to my favorite. se 2 ’s as usual for more range of motion. o sets of all the way until you fail with it at . e’ll count the last 3 sets as work sets. 3 total work sets. or e ample 2 lb (warm up set) 0 lb (warm up set) lb (warm up set) (work set) 9 (work set) 100 ailed at (work set) oal

et some blood owing and pre-pump your lats

mith machine row - I want you to do these again this week. o sets of here once you do a few feeder sets to see what weight is a tough . et the stops in the mith machine so that you are starting from about midshin. total work sets. or e ample 13 lbs (feeder light set) 1 (feeder light set) 22 sets of (work sets) T I am playing around with chains on these now too. I attach one chain to the ends of the bar once I reach the working weight. oal Train e plosively umbell pullovers These are the standard lay on a bench, not across it pullovers. o sets of 10. total work sets. oal

uprama pump on lats

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 pulldowns. o 3 sets to failure, or sets of if using the lat pulldown. eally focus on driving your elbows down and not pulling with your arms ok. 3 total work sets.

139 – PROGRAMS THAT WORK 2014

T ou can also use a cheater machine that helps you do the rep. oal

uprama pump on lats

umbell shrugs Tuck your chin into your chest and do sets of 6, with 6 second holds. es, that’s a time to hold and e traps. Think time under tension here. total work sets. T oal

omen skip these. uprama pump in traps

anded hypers sets.

o 3 to failure using bands. 3 total work

T se a reverse hyper if you have one, and do 3 sets of 1 reps. oal

uprama pump in spinal erectors

iceps - 13 sets Triceps - 12 sets oal The strategy for arm training is for ma imum pump. Take as many sets as you need to warm up. abr pushdowns o as many warm ups as you need to get your elbows warmed up. nce you get to a weight that is a tough 10 reps, stay there and do sets of 10 with it. o not e at the bottom this week. eep constant tension, move up and down. total work sets. rontated kickbacks ou are going to do these heavy with a hard e emember, I don’t like standard kickbacks one ounce, but these, with the pronated grip, are e tremely good for developing thickness in the medial and long head of your tri. I want you to do sets of 6. le hard on each rep. total work sets. Incline lying e tensions - ower these very slowly to your forehead and drive to lockout. eep constant tension on your tris. I want high reps here. o 3 sets of 20 reps with this form. 3 total work sets. lose grip pushups - se a shoulder width grip, and tuck your elbows in your sides and crank one set to failure here. on’t leave anything in the tank. 1 total work set. arbell curl 1. ’s o 2 warm up sets. These are 1. ’s. o curl the weight up all the way, lower it but only come half way up, lower it, and then come back to the top. That is one rep. o sets of like this. our bis should have an insane burn and pump form these. total work sets.

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umbell curls o sets of 6 reps with a slow 3 second descent. eep your palms up the entire time total work sets. T If you have rip orce or at rip use them on these today. bar reverse curls rank out sets of 1 here. or each set, you do 10 full reps curling the weight all the way up, then only bring it up to 90 degrees for your last reps. total work sets. alves or calves, people are having tremendous success with the ugust 2012 workout of the month article titled “monster 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 weeks. I bet we can. http e press.mountaindogdiet.com workouts onster alves.php oal treme pump to deliver nutrients and trap growth factors in the muscle. The more blood the better. bdominals

sets

o 2 times this week on whatever days you want.

TI

as recovery allows

ptional ack workout 16 sets Here are the guidelines - ust do this every week - our first e ercise should be one of the following (try to pick e ercises that you didn’t do earlier in the week) 1 . eadows row 1 . ne arm barbell row 19. umbell rows 20. able rows n the cable rows, I have found a really good attachment that work e tremely well if you want to try it. http www. e cart.com members elite s default. asp m cid 1 pid 22 o sets 10 a er a few good warm up sets. - our second e ercise should be one of these 9. umbell pullovers 10. traight arm lat pulldowns. 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 them.

ick one e ercise from the following to hit lower abs - Hanging eg aises - eg raises with your elbows supported on pad - eg raises on a decline board bench - ups

http www. e cart.com members elite s default. asp m cid 1 pid 069

ick one e ercise from the following to hit upper abs - Incline sit ups - ope pulldowns crunches - and crunches

- our 3rd e ercise will be one of the following 21. egular pulldowns 22. eutral grip (palms facing each other but shoulder width) pulldowns (can use ag grip neutral if you like) 23. arying pulldown grips ou can use the wiss bar listed below and start wide and work your grip in as you go. This is my favorite way to do these. 2 . arrow grip chin 2 . ide grip chin

or abs these will always be simple. ou will pick an e ercise from the first list and do sets of 1 -2 reps depending on how hard they are. e t you will pick an e ercise from the upper ab list, and do the same. ach ab workout will be sets.

This will help you train your serratus too which will help you spread your lats better. sets of 10.

ou can also mi your grips up on the chins, maybe do 2 sets wide, and then 2 narrow. o all sets of chins to failure. If you can get more than 1 reps, start adding hanging some weight off of you. I also like to use an assist cheater machine on chins. These are awesome. ou can use perfect form and really focus on lats

140 – PROGRAMS THAT WORK 2014

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n the pulldowns do sets of 10. Here are two different attachments I love on the pulldowns if you want to try them out. ag grip medium grip neutral http www. e cart.com members elite s default. asp m cid 1 pid 23 wiss bar http www. e cart.com members elite s default. asp m cid 1 pid 06 - our th e ercise will be one of the following 9. ne arm supinated pulldowns 10. ow cable rows (if you did not do them as the first e ercise) o sets of 10. otice I didn’t have you do any partials, drop sets, rest pauses, etc. This would be too much on a second day. This workout is meant to add volume, but in a controlled manner. I also didn’t have any lower back work and that was intentional. ince you space out your heavy leg day and back day to keep your lower back fresh, this workout will have to be right around your heavy leg day. et’s keep your lower back fresh. ptional eg workout 1 sets ou have two choices here ption 1 The way I want you to start these workouts is with a leg 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 warms up. o need to do partials and the other high intensity techni ues I use on this day. It would be too much. 6 total work sets. e t you will move onto the adductor machine if you have 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 adductors in addition to pumped hams. Talk about spring 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 you can pick up strength on these. total work sets. 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

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your nervous system. If you take someone who is seriously overtrained, and give them short bouts of e plosive e ercise you can recover their very uickly by the way. nything that helps your is valuable because the better it is, the better your chances of ge ng more fibers to actually fire 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 plode, stop and you are done. Take small umps so you can get uite a few sets in. I don’t really have a set number for sets, but this is an e ample of how this would look when done correctly. 13 1 22 2 2 29 31

10 - warm up 10 warm up 6 6 6 6 6, and it start to get heavy so you stop.

otice we didn’t go from 22 straight to 31 , so you get some sets in. e’ll call this sets. total work sets. astly finish with your choice of hack s uats, leg e tension, or a leg press machine (not free weight leg press). o 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 numb. ork a little uicker with shorter rest breaks to create metabolic stress. This creates new muscle growth as well. total work sets. That’s it. erwards, your legs should be completely full of blood, incredibly pumped. ou had no real oint stress and didn’t have a beatdown during this routine. ou will find it doesn’t even make you sore, but it will help you grow ption 2 T

T

T

THI

If your uads are lagging, you will love this. It is simple, but very effective for uad growth. This workout consists of two e ercises. irst do leg e tensions. nce you are warmed up, you will be doing 6 sets. our first 3 sets will be done with your toes pointed back toward you to emphasi e upper thigh (rectus femoris). our ne t 3 sets will be done with your toes pointed down to emphasi e lower thighs ( astus medialis). et 1

o 20 with a 2 second pause at the top e ing.

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et 2 dd weight and do 20 with a 1 second e at the top. et 3 dd weight and ust do a uick e at the top with no hold. ets -6 ust pump all these. dd a little more weight to what you did in set 3 and stay there. o 3 sets of 20 with it (this will be sets -6).

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 hard at the top, and then pause the dumbbells on your chest. 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 e t is front s uats I have never been a big front s uatter up. emember to drive blood in there.

because I can’t hold the weight on my damn shoulders. oing them now, you will need H less weight as your uads will be very fatigued. n these put something under your heels ( ust a small raise) so you hit more uad. se a good full range of motion going deep and simply pyramid up doing sets of 12 until you barely get 12. That’s it ptional hest and houlder workout

sets

ppro imately 20

oal The strategy for this workout is very simple. I want you to e perience the most massive pump you can get without oint stress. This adds training fre uency, but in an intelligent and safe manner, as well as enhanced recovery and local growth factors to the targeted muscle. e do not use barbells, and only rarely dumbbells on this day. I have found that you can mi the order up of these e ercises in any way you like, so don’t be afraid to e periment Here are the chest e ercises. ick 3. I do T want you to do the e tra chest work as working your chest two times is not necessary. I do want you to blast the heck out of your delts though. dd one working set to each e ercise I have specified for delts. achine press o as many warm ups as you need 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 10 anymore, that will be enough. on’t take big increases 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

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achine yes o 3 sets of 10. n each rep e hard in the contracted position. on’t let your arms bend back to beyond 90 degrees. Try to even turn your pinkies in a bit to get more lower peck e . 3 total work sets ress y dumbell combination n these, they are neither a true ye or press. ou start the movement like a traditional dumbell y, as you lower the weight though, you bend your elbows so that your arms are in a position when viewed from straight on. ormally on a y you would get a slight bend in your elbows and then ust lock into that position. nce you get into the position at the bottom of the movement, you drive back up in the same arc you came down in. se a 3 second eccentric on these. o sets of . hen you start your third e ercise, I want you to begin to superset it with over and backs. ver and backs w band ou are going to go over and back 10 times each set. o rounds. or shoulders, follow this plan. achine laterals (for rear delts) I want you to do 3 sets 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 can. 3 total work sets If you don’t have a y machine, so these with dumbbells. In that case do 3 sets of 20. 3 total work sets umbell side laterals total work sets

o strict sets of 10 reps.

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ou can also do these with a cable machine pidercrawls o up and down a wall 3 times for each set. emember to force your hands as far apart as you can. on’t let your hands come in close, and don’t stand to close to the wall or it is too easy. tand back, force your hands apart, and your delts will be on fire, I promise. 3 total work sets If you do not have a short red band from lite T , do these 6 ways

o 3 sets of 10 here. 3 total work sets

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ohn eadows, , I is a graduate of apital niversity and is owner of the popular and informative website www.mountaindogdiet. com ohn is the ollegiate ational hampion also a top- finalist in the and I orth merica bodybuilding contests. His articles in popular bodybuilding maga ines and website have garnered him a large following. He also has recently been considered one of the most effective and sought-a er training and nutrition coaches for bodybuilders, figure competitors, powerli ers and athletes of all kinds.

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r e t s on

M m a k r g e o e r P W s s 12 h Pre c n e B

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m or o r t S e ontribut k i M y c b TS

F ELITE

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Max Effort Days (Mondays for me) 1. rch ar bench

work up to 1 2. rch ar with wide looped average band again, 1 (the “wide looped” setup is done by chocking the band on itself on band pegs that are spread to the first and last peg holes. This creates a more abrupt loading of the band since it’s a larger band, as well as allowing the band to “kick in” higher in you bench to accentuate lockout rather than mid range) 3. hirt ay verload to 2 oard . loor ress 1 . loor ress with chain work up to a moderate oor press (e . 31 for a 00 raw bencher), then add a set of chain each set until you feel you wont make another. 6. hirt ay ractice full techni ue. hoot for your planned 1st and 2nd attempts. . lose rip ench 1 . lose rip 1 oard ress with wide looped average band. 9. hirt ay everse average band (chocked on top of power rack). 10. rch ar with doubled mini bands 1 11. eload 12. hirt ay a or eet

Photos courtesy of Bensen Nails and Monster Garage Gym

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Dynamic Effort Days (Thursdays for me) 1. 2. 3. . . 6. . . 9. 10. 11.

egular ar with doubled minis (weight

- 0 of raw ma ) 9 3

“ “ rch ar with wide looped average band

- 0 9 3

“ “ uat ar with doubled monster minis

- 0 9 3

“ “ egular ar with doubled minis paused on 1 foam pad or a 1 board

- 0 9 3

“

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.

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. . . o g A g

n o L t o

N

147 – PROGRAMS THAT WORK 2014

b

hn butor o J n y Da contri TS

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ot long ago, I was asked to apply these principles for a last minute training for a mountain climb. n the list of things to say, “last minute” and “mountain climb” shouldn’t be together, but the people involved needed help. ot only did they survive the climb, they thrived. ome of the drills need some teaching, but look at the general picture here. asics first aily arm p aked Turkish et ps indmill tick Hip le or tretch “ levated olls ” tart in the ush p osition lank. aise the sole of the right foot as high as they can, then reach across the le leg try to hold the hands down and put the right foot “le ” of the down le foot. elease the ight Hand and point it to enith. It doesn’t matter how they return to the ( ush p osition lank), but repeat to the other side. ettlebell ork ne arm resses or load, pick a bell you can do for - reps. wings ales 2 or 32 ( ilos, of course) emales 16 or 20 2 oblet uats ales 2 or 32 emales 16 or 20 2 T or uspension Trainer T Pulls ini- ands ateral alks. ut the mini-band around the ankles (socks really help) simply side-step. eet together, right foot reaches and steps right, le foot follows. epeat until you hate me. oaded arries ith ettlebells ee- aw ress alk. ith two ettlebells, alternate pressing with each step. lthough you will naturally move to contralateral, don’t worry at first. tep and press one bell, step and press the other for distance. ales 16s or 20 2 s emales 10s or 12s

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armer alks Two bells, one in each hand, for distance or time. ales 2 s or 32s emales 16s or 20 2 s uitcase arry ne bell in “suitcase position,” for distance or time. ales 2 or 32 emales 16 or 20 2 ith “ udy.” udy was a woman that wasn’t nice and I named this a er her. et a du e bag and fill it with one, two or three plastic water so ener salt bags. They are forty pounds here. ear Hug arries for time or distance. ther ear rawls To do the bear crawl, simply drop onto all fours with your hands directly under your shoulders, then rise up onto your feet. ow you’re in the bear position ou can move forward and backward more uickly than in a standard crawl, and you’ll work every ma or muscle group in the process. printing lways “start slow and ease up.” o, if you are going to sprint, let your stride and speed slowly increase. Then, “go faster,” then ease, ease, ease up. hundred yard sprint will only be about 20- 0 yards or sprinting. ong easy walks with a backpack I suggest doing these with a heart rate monitor. The load should be based on H since both are “about 2 -30,” let’s ust use 1 -1 0 as the H we want to be the ma at for the walk. ower is even better, by the way. Think about it this way 1 -1 0 means “stop and take weight off and rest.” I would prefer 120-130. alk for at least ten minutes before udging load. t my house, we would have people loop around the block a few times, so we can put the load in the garage. oad is s or dumbbells or plates or bricks or whatever you have around. ids work fine, too. ey - lways strive for a uiet head, e cient movements and sense of calm while training. elitefts.com

WEEK ONE (ORIENTATION WEEK) ay ne aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training orkout I prefer you finish each e ercise before moving on to the ne t. ne arm ress (be sure to alternate arms. I suggest using the non-dominant hand first, then the dominate one. o, one arm press for one on the le hand, one press right. Then, two le , two right ) 1-2-3-1-2-3 T T ulls 2 total reps (however you get there is fine) oblet uat 2-3- -2-3wings reps (however you get there is fine) uitcase arries 1 secs - 30 secs secs 1 minutes of ear rawls. plore the movement. 1 minute easy walk a er this. - ven if your goal is “prepare for anything,” trust me on this If you get stronger, almost universally, you’ll find the path to your goals is easier. ay Two aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls ateral alk with ini-band 30 secs - 30 secs ecide on load with backpack today. I’m suggesting around 2 -3 pounds (that’s the tradition since the omans.) If your H is through the roof with, say, 30 pounds, we need to ad ust this a lot. If the time is available, try to stroll over an hour with the load. Honestly, if you want to ust forget all the comple stuff, toss in a 16 kilo and see what happens, but . it does help to know how you are doing. ay Three 149 – PROGRAMS THAT WORK 2014

aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ession ee- aw ress alk 10 sec 10 sec 10 sec T T ulls 1 Total eps oblet uats 1-2-3-1-2-3 wings Total wings sets of 1 udy ear Hug alks etermine the load. dd the forty and walk with udy with both arms around her in the front of your body. Then, try two and then three bags. e want you to be able to walk about si ty feet turn around and walk back. This is “one,” or “1.” Two is two loops. Then, with appropriate load 1-1-1 ay our aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls “ t the track,” or ust do this naturally n lap walking ( 00 meters) followed by printing 100. emember to ease into it and ease out of it. on’t worry about winning the lympics here. Then, when you come to a complete “slow down,” walk another lap. hen you get there sprint another 100 (a uarter of the track). epeat this a total of four times, for a total of five laps. e will call these “ 1s” for reference. This was 1. ay ive aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls elitefts.com

trength Training ne rm ress 1-2-3-1-2-3 T T ulls 1 Total et on 10 wings oblet uats 10 wings oblet uats 10 wings 3 oblet uats 10 wings 2 oblet uats 10 wings 1 oblet uat armer alk 30 sec 30 sec 30 sec ackpack alk ust a short little e cursion with your loaded backpack. 1 minutes to as much as an hour, but ust don’t push it. est Two ays ( ow I don’t care when you rest. It can be aturday and unday, or it can be Thursday and unday or whatever. n the rest days, I really want at least a half-hour walk, unloaded, a bit of a stroll, okay I will keep repeating this point every week.) WEEK TWO ay ne aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training orkout ne arm ress 1-2-3-1-2-3 T T ulls 2 total reps (however you get there is fine) oblet uat 2-3- -2-3wings reps sets of 1 uitcase arries 1 secs - 30 secs secs - 1 secs 1 minutes of ear rawls followed by a half-hour 150 – PROGRAMS THAT WORK 2014

walk. ay Two aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls ateral alk with ini-band 30 secs - 30 secs - 30 secs ackpack walk again, strive for over an hour on this. ou should consider going longer this and ne t week, but if you can’t get the time in, that is fine. ow, either this week or ne t week, try to get two loaded walks in one day. Ideally, an hour for both walks. Have some time between the two so that it feels a touch sore to put the backpack back on your back. (Three “backs” in one sentence and they all mean something different.) I can’t tell you the importance of reloading a few times in the training process. ay Three aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ession ee- aw ress alk 10 sec 1 sec 10 sec T T ulls 1 Total eps oblet uats 1-2-3-1-2-3 wings Total wings sets of 1 udy ear Hug alks 1-2-1 ay our aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls

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1 (Ten laps total) ay ive aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ne rm ress 1-2-3-1-2-3 T T ulls 1 Total et on 10 wings oblet uats 10 wings oblet uats 10 wings 3 oblet uats 10 wings 2 oblet uats 10 wings 1 oblet uat armer alk 30 sec 30 sec 30 sec ackpack alk ust a short little e cursion with your loaded backpack. 1 minutes to as much as an hour, but ust don’t push it. est Two ays ( ow I don’t care when you rest. It can be aturday and unday, or it can be Thursday and unday or whatever. n the rest days, I really want at least a half-hour walk, unloaded, a bit of a stroll, okay I will keep repeating this point every week.) WEEK THREE ay ne aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training orkout ne arm ress 1-2-3-1-2-3-1-2-3 151 – PROGRAMS THAT WORK 2014

T T ulls 30 Total eps oblet uat 2-3- -2-3- -2-3 wings 100 reps sets of 20 uitcase arries 1 secs - 30 secs secs - 1 secs - 30 secs ust a nice easy walk today no ear rawls. I would love a really long walk, but do what you can. ay Two aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls ateral alk with ini-band 0 secs - 30 secs - 30 secs This is what I said last week “ ackpack walk again, strive for over an hour on this. ou should consider going longer this and ne t week, but if you can’t get the time in, that is fine. ow, either this week or ne t week, try to get two loaded walks in one day. Ideally, strive for an hour for both walks.” I think two one-hour walks would be great on both of these two weeks, but I get it with life and time and everything. bviously, this is specific conditioning, so every minute you do this will pay off. This is also a great time to practice walking and drinking water, walking and eating, walking and talking and walking and walking. ental ey The worst part of watching most fitness T shows or internet videos is the uest for e haustion. orm falls apart, the oints are stressed and we ust get a sense of sweat and e haustion. Honestly, it’s better long term to strive for elegance and beauty and let the body adapt, well ..beautifully. ay Three aily arm p ive inutes of aked Turkish et ps Then, a few rounds of elitefts.com

indmill tick Hip le or tretch levated olls trength Training ession ee- aw ress alk 10 sec 1 sec 1 sec T T ulls 1 Total eps oblet uats 1-2-3-1-2-3 wings Total wings sets of 1 udy ear Hug alks 1-2-1-1 ay our aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls 1 (Ten laps total) ay ive aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ne rm ress 1-2-3-1-2-3 T T ulls 1 Total et on 1 wings oblet uats 1 wings oblet uats 1 wings 3 oblet uats 1 wings 2 oblet uats 1 wings 1 oblet uat armer alk 30 sec 60 sec 30 sec 152 – PROGRAMS THAT WORK 2014

ackpack alk ust a short little e cursion with your loaded backpack. 1 minutes to as much as an hour, but ust don’t push it. est Two ays ( ow I don’t care when you rest. It can be aturday and unday, or it can be Thursday and unday or whatever. n the rest days, I really want at least a half-hour walk, unloaded, a bit of a stroll, okay I will keep repeating this point every week.) WEEK FOUR ay ne aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training orkout ne arm ress 1-2-3-1-2-3-1-2-3 T T ulls 30 Total eps oblet uat 2-3- -2-3- -2-3wings 100 reps sets of 20 uitcase arries 1 secs - 30 secs secs - 1 secs - 30 secs 1 minutes of ear rawls followed by a half-hour walk. ( onsider doing this in the hiking shoes that you will use) ay Two aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls ateral alk with ini-band 0 secs - 0 secs - 30 secs ackpack walk Today, I want you to do something ine cient. e will take our standard load, but I want you to carry some kind of weight in both hands. Two or three pounds is enough, so they can be small dumbbells or even water bottles. ans of soup or whatever are too thick. elitefts.com

s you walk, for at least an hour, I want you to pump your arms. on’t overdo it at the start. I would love to see you have a nice rhythm as you go along, but, if you are wearing a heart rate monitor, you will see how ine cient this method is for hiking, but how big the hit is on your H . n oy. ental oncept s you become more and more e cient, you get less and less benefit .. ercise for fat loss needs to be as ine cient as possible. ay Three aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ession ee- aw ress alk 1 sec 1 sec 1 sec T T ulls 1 Total eps oblet uats 1-2-3-1-2-3 wings Total wings sets of 1 udy ear Hug alks 1-2-2-1 ay our aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls 1 (Ten laps total) Ideally, this looked good today. ay ive aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls 153 – PROGRAMS THAT WORK 2014

trength Training ne rm ress 1-2-3-1-2-3 T T ulls 1 Total et on 1 wings oblet uats 1 wings oblet uats 1 wings 3 oblet uats 1 wings 2 oblet uats 1 wings 1 oblet uat armer alk 30 sec 60 sec 30 sec ackpack alk ust a short little e cursion with your loaded backpack. 1 minutes to as much as an hour, but ust don’t push it. est Two ays ( ow I don’t care when you rest. It can be aturday and unday, or it can be Thursday and unday or whatever. n the rest days, I really want at least a half-hour walk, unloaded, a bit of a stroll, okay I will keep repeating this point every week.) I

(

I

,

I

-

I

) oints of mphasis this week 1. oot care this is the week we can T have blisters and all the rest. o whatever things you need to do on a daily basis to address foot issues. 2. egin using ugar ree range lavored etamucil every evening. nder the stress of the challenge, digestion and elimination issues become increasingly important. huckle away at this advice but you won’t be if you ignore it. 3. on’t get cute on your diet. on’t e periment with new foods or eat at the vendor with a discounted price on “ ay ld ushi.” . rink a lot of water and spend some time moving around when you land. e sure to have two alarms to wake up and bring eyeshades and ear plugs if you elitefts.com

get lucky enough to room on the same oor as drunk tourists.

sunglasses, goofy hat, sunscreen (over rated cover it up ), shoes, socks or whatever)

. It’s time to let the arrow y. on’t add anything. on’t get a deep tissue massage or spend twelve hours in a sauna, if you don’t usually do it. Trust the process. ou can T get better in hours.

ay Three aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ession ee- aw ress alk 1 sec 1 sec 1 sec T T ulls 1 Total eps oblet uats 1-2-3-1-2-3 wings Total wings sets of 1 udy ear Hug alks 1-2-2-2-1

6. tick with your plan. That plan, the one you have been doing for a few months is pretty good. ven if it isn’t. Have this posted on the front of your brain “Trust the process.” Trust your training, trust your approach, trust all the work you have done. hen something challenges you and it will trust the process. ou have to let go of the bowstring to let the arrow y. ay ne aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training orkout ne arm ress 2-3- -2-3- -2-3 T T ulls 2 Total eps oblet uat 2-3- -2-3- -2-3wings 100 reps sets of 20 uitcase arries 1 secs - 30 secs secs - 60 secs 1 minutes of ear rawls followed by a one-hour walk. ay Two aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls kip the mini-bands today, ust a backpack walk. op out the door and go. Try to sit down and eat a meal on the hike, pop up and go a er and get a sense of things. This is the day to test out anything new 154 – PROGRAMS THAT WORK 2014

ay our aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls 1 ( ive laps total) ay ive aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ne rm ress 1-2-3-1-2-3 T T ulls 1 Total et on 10 wings oblet uats 10 wings oblet uats 10 wings elitefts.com

3 oblet uats 10 wings 2 oblet uats 10 wings 1 oblet uat armer alk 30 sec 60 sec 60 sec ackpack alk ust a short little e cursion with your loaded backpack. 1 minutes to as much as an hour, but ust don’t push it. est Two ays ( ow I don’t care when you rest. It can be aturday and unday, or it can be Thursday and unday or whatever. n the rest days, I really want at least a half-hour walk, unloaded, a bit of a stroll, okay I will keep repeating this point every week.) WEEK SIX (PEAK WEEK) The hay is in the barn and all those other clich s are appropriate. isten, you can’t do much here e cept screw up. o the daily warm up is important, you can do it anywhere. “I ” you can’t follow this week perfectly this week because of travel or life, fine, but get the warm up in every day. The warm up is specific to traveling, travelers and climbing. These are the things that get hurt in travel Hip e or e ibility otary tability T- pine obility The daily warm up the rolling and the simple drills are designed to give you a bit of leeway, some e tra room, in terms of these issues. lso, when you get off the plane and get somewhere you can move around, do these simple movements and gauge how you tied up in travel. Touching your toes for a few seconds is going to do little, maybe even harm you, versus these movements. ay ne aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training orkout ne arm ress 3- -2-3 155 – PROGRAMS THAT WORK 2014

T T ulls 2 Total eps oblet uat 2-3- -2-3wings reps sets of 1 uitcase arries 1 secs - 30 secs asy walk today maybe one hour ay Two aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls o for a walk, if you can, with nothing on your back. I strongly suggest you wear the shoes and hiking gear that you are considering, but ust en oy the stroll. onger is better today. If you are traveling soon and you are keep a notebook and pen with you to make reminders of the things that I come up as you walk. ay Three aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls trength Training ession ee- aw ress alk 1 seconds only T T ulls 1 Total eps oblet uats 1-2-3 wings Total wings sets of 1 ne or two hour easy walk, if you can. ay our aily arm p ive inutes of aked Turkish et ps Then, a few rounds of indmill tick Hip le or tretch levated olls elitefts.com

asy walk, if you can. If you can add a few easy strides, 1 oblet uat ackpack alk an easy sprint, that is fine, but don’t push it. If you have your actual stuff, walk around with your load for 1 minutes. earch for skin “hot spots” or ave ive misloads or whatever and fi them now. omething aily arm p will come up again, fine, but let’s fi the global ive inutes of aked Turkish et ps problems. Then, a few rounds of indmill tick est Two ays. e sure to take off completely two Hip le or tretch days before you start hiking. It is called the “Two ay levated olls ag ule.” oreness is worse two days a er a hard trength Training session. The day before is no big deal. ne rm ress 1-2-3 Climb that Mountain!!! T T ulls 10 Total It is that simple to apply the rinciples to THI you want to accomplish from mountain climbing to fat et on loss. ust remember focus on movements, do them 10 wings every day and trust in the repetitions. oblet uats 10 wings oblet uats 10 wings 3 oblet uats 10 wings 2 oblet uats 10 wings

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Dhruv, 11 Dublin, OH I WISH TO HAVE A SHOPPING SPREE Eleven year old Dhruv, diagnosed with Duchenne Muscular Dystrophy, is all too familiar with hospital visits and medical treatments. The illness results in muscle degeneration which causes his muscles to weaken. Even with his condition, Dhruv finds joy in playing video games, watching good movies, and working on his computer. During his visit from Wish-Granting Volunteers, Dhruv knew exactly what his one true wish was. He wished to have a shopping spree that included a 17” Mac Book Pro. Dhruv was very excited to have his wish granted and the Apple store staff truly enjoyed helping Dhruv create his custom Mac Book Pro. They even invited Dhruv to come back and attend the Apple camp. Today Dhruv is in the 7th grade and just got a new dog, a Coton de Tulear. He still finds his laptop enjoyable and has even upgraded it several times. “We have not seen him so excited and so happy for a long time” said his mom. For Dhruv, his wish gives his a chance to escape reality continues to help him fight against Duchenne Muscular Dystrophy.

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” y t n e w T h t f ou et o

S e "On

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n e s l O e ntributor v e t S co by TS

F ELITE

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he 1 20 program for kids is designed to develop movement proficiency. pose them to as many movements as possible and make them good at every plane of movement, oint action, and range of motion. The following two programs are programs I personally use for untrained athletes age thirteen and under to e pose them to general training protocols. They perform the same workout two or three times per week, and we progress weight a er they have performed the e ercise with one weight perfectly. Techni ue is vital here, and it may take a few sessions to get through the entire workout as they learn each movement. ou perform the same workout between eight and twelve times before swapping out e ercises. However, like anything else, you can perform them more or less depending on if the athlete is still making progress (if they are still progressing an e ercise, why change it ). 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 1x20 Cycle 1

Sets/ Reps

Exercise MB Ground Slam MB Chest Pass Goblet Squat Elevated Pushups DB Deadlift Inverted Row Back Extensions Reverse Hypers Plate Hip Ups Band Pullaparts DB Split Squat Curls Cable Pushdowns Side Delt Raises Calf Raises Planks

Date Wt

Date Re- Wt sults

Date Re- Wt sults

Re- Wt sults

Re- Wt sults

Re- Wt sults

Results

1x10 1x10 1x20 1x20+ 1x20 1x20+ 1x20 1x20 1x20 1x20 1x20 1x20 1x20 1x20 1x20 1x20+

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rogram 2 1x20 Cycle 2

Sets/ Reps

Exercise MB Side Slam MB Lying Chest Pass Goblet Squat Pushups Trap Bar Deadlift Inverted Row Back Extensions Band Good Morning Reverse Hypers SB Leg Curl RLE Split Squat Curls Bench Dips DB Front Raise Calf Raises Long Lever Plank Band Clamshells Lying W’s

Wt

Re- Wt sults

Wt

Results

Re- Wt sults

Re- Wt sults

Re- Wt sults

Re- Wt sults

Results

1x10 EA 1x10 1x20+ 1x20+ 1x20 1x20+ 2x20 1x20 1x20 1x20 1x20 1x20 1x20 1x20 1x20 1x20+ 1x20 1x20

rogram 3 1x20 Cycle 3

Sets/ Reps

Exercise MB Alt Side to Side MB OH Forward Throw Goblet OR BB Box Squat DB Bench Trap Bar Deadlift Chest Supported Rows GHR

Wt

Re- Wt sults

Re- Wt sults

Re- Wt sults

Re- Wt sults

Results

1x10 1x10 1x20 1x20+ 1x20 1x20+ 1x20

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DB RDL Back Elevated Hip Up Band Face Pull Lateral Lunge Wrist Curls DB Pushups TW SL Calf Raises Russian Twists SB Squeeze

1x20 1x20 1x20 2x10 EA 1x20 1x20+ 1x20 1x20 1x20+ 1x20

uthor io teve lson is a trength erformance oach, as well as the owner of cel Training esigns. teve has spent time at multiple universities learning about strength and conditioning, and currently works in the private sector doing training with athletes of all ages (youth to professional). teve is available to answer uestions at steveolson2202 gmail.com.

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by

n a d r o Jo J FTS

ITE L E AM

TE

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his program was written for a li er that had decided very late to enter a meet and wanted a program for their deadli that would help them achieve a new . nowing that there was a limited amount of time we decided to cut out a great deal of the accessory work and focus on the li itself. sing something similar to chwab’s minimalist method we gradually increased the range of motion each week while keeping the percentages between and 9 as much as possible and used prilepin’s chart as a guide for rep and set ranges with some minor ad ustments. I allowed the li er to choose their two (2) favorite accessory e ercises that they believed provided them the most results, but had them keep their in the prescribed range. I felt that by designing the deadli program this way provided the li er with enough working sets to handle a good amount of weight and then ample amount of time for rest and recovery in order to prepare for the ne t session. Deadlift

360

Week 6

blocks/full % 2” block 83.00% 85.00%

weight lbs. reps 299 3 306 2

sets 2 2

accessory pick favorite two Do 2 sets of 10 at RPE 7 to 8

Week 5

1” block

85.00% 88.00%

306 317

3 2

2 2

pick favorite two Do 2 sets of 10 at RPE 7 to 8

Week 4

full

89.00% 91.00%

320 328

2 1

2 2

pick favorite two Do 2 sets of 10 at RPE 7 to 8

Week 3

full

92.00% 95.00%

331 342

1 1

2 1

pick favorite one Do 2 sets of 10 at RPE 5 to 6

Week 2 – opener

full

90.00%

324

1

1

no accessory

92.00%

331

1

1

bar 135 185

10 5 5

2 1 1

Week 1

deload

no accessory

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. 163 – PROGRAMS THAT WORK 2014

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r e w o m P a r d i g r b o y r tes H

P g n i d l i u

B

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or C r e nd mnist a x e l colu by A TS

F ELITE

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he following program is a personal favorite of clients who wish to follow a high fre uency training model of li ing every day and desire increased hypertrophy and overall athleticism. It’s a hybrid training model for someone that wants a bit of everything si e, strength, and some sense of feeling athletic. It is a si -day a week program over two months, in which you will alternate between subma imal li ing for hypertrophy, and e plosive movements for improved neurological recruitment and e plosivity. iant sets are incorporated to add an aerobic conditioning effect to the li ing.

rogression is designed to be linear. imply increase weight or reps each week where possible, and then e ecute.

Some notes on the training cycle:

. ate of perceived e ertion. This corresponds roughly with percentages. im for about 0 across all the main movements in week one. radually increase weight for weeks 2,3, upersets are designated by the symbol s

any s ossible

Day 1-Chest and Back-Relative Strength/Giant Sets 1 .

ide rip ull p

lternating uperset with

1 . Incline

ress

-1

iant et. The following movements are done back to back to back

ll of the sets and reps shown are the I sets. or warm-up sets you can warm up however you feel appropriate, but be aware that these sets are not 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 .

or ump s uats, use not more than 1 3 of your bodyweight.

2 .

or and lower rep sets of 3 or less use a weight that you can accelerate T. This should not be grinding reps

Day 2-Quads and Hamstrings-Dynamic

Working Sets. ou can either choose to go up in weight each set incrementally, do the same weight for all sets across, or stagger it and make the 1st and 2nd set your heaviest sets. egardless, simply record the heaviest weights you used each week, and either match or increase the ne t week Giant Sets. o not be overly ambitious with the weight on these. The goal for these is really to go non stop with an absolute minimum of rest

ide rip ips

s

any s ossible

2 . ent ver ow 2 . able ope ace ulll uee e He

1 . road umps

20

ress

10

3

(super set)

1 . ouble

swings

10

The following movements are all done traditional one at a time 2. arbell ump

uats

2

3. tiff eg eadli s 3 12

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. uat rop et- tart with 60 of your estimated 1 rep ma - 16, 12, 10, , . tanding alf aise 3 20

Day 3-Shoulders-Arms-Dynamic

ll movements are done traditional one at a time

. odyweight ump

uat-1 reps

Day 5-Chest and Back-Dynamic

1 . aused ench ress (pause for a full 2 count at the chest on each rep, then e plode up hard) 3

1. ush ress 6 3

1 . endlay row

2. ower url ( very heavy purposefully cheated barbell curl)

2 . eated achine hest press 20 (goal should be to rep these out as fast as possible)

3 . lose-grip lyo ushup

( ) uperset

( ) superset with

2 . eated achine ow 20 (goal should be to rep these out as fast as possible)

3 . lose grip bench

6

. arbell Hang High ulls 3 12 . tanding Hammer url 3 10 10 6. Triceps ushdown 3 20

Day 4-Lower Body –Relative Strength and Giant Set

The following movements should be done back to back-to-back 1. umo deadli 3 10 2. odyweight ulgarian plit uat 3 10-20 (e pert tip use the lying leg curl foot pad to elevate the rear leg) 3. ying eg url 3 20 iant et, repeat 3 times through . odyweight

uat-20 reps

3.

ench press 3 12

. 1- rm

ow 3 1 1

. at ulldown 3 12 6. Incline bench

Day 6-Shoulder Arms-Relative Strength and Giant Set 1 . upinated lose rip hin- p Possible 1 . lose rip ip

s

any as

s many as possible

iant et 2 . eated mith 3 10 2 . eated

achine ehind the eck ress

Hammer url 3 10 10

2 . lose grip ushup 3

. everse unge-12 reps each leg

2 . ying

. odyweight ump unge-10 reps each leg

2 . tanding mith 3 1

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hest y 3 1

Triceps

s

any as ossible

tension 3 1 achine

ide rip pright ow 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.

Week # of Sprints 1 1x400 meters 2x50 meters 1x100 meters

Work Rest Ration As long as need for full recovery

Total Distance 600 meters

2

Run the 2-50 meters with 20 seconds in between

600 meters

3

1x400 meters 2x50 meters 1x100 meters 2x200 meters 2x50 meters 1x100 meters

4

1x200 meters 4x50 meters 1x100 meters

5

7

6x100 meters 1x400 meters 4x50 meters 2x200 meters 2x100 meters 4x400 meters

8

8x50 meters

6

1x400 Meters

Run the 2-200 meters 600 meters with 1 minute in between Run the 2-50 meters with 20 seconds in between Run all sprints with as lit- 500 meters tle rest in between as possible (DON’T GAS OUT, RECOVER ENOUGH SO THAT YOU ARE STILL GOING FAST) As much rest as needed 1200 meters Rest twice as long as it takes you to run each distance Rest twice as long as it takes you to run the first 400 Recover as long as necessary. Try to repeat your speed across all eight sprints

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900 meters 1200 800 meters

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Author Bio le ander is a new addition to the lite T team, and is fiercely proud of it. former ballet dancer who became an iron disciple a er using traditional barbell li ing to recover from in ury, le ander lives and works by the mantra of being strong(er). In 200 a er in uries he needed a cane ust to walk, but a er reading ave Tate’s nder the ar, he made a choice that he would never be weak again. oming from a non-traditional athletic background, with a degree in ance horeography, le ander is an intense study of the psychology and science of how and why we train. urrently dually studying for his and masters in e ercise science, he has trained hundreds of clients as a personal trainer since 2009, and will be li ing in his first powerli ing meet in 2013. He currently is a fitness coach at ym in orona, .

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p i r G r e t

s n o M e h

m a r g ro

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T

tles t a W my TS

by AM ELITEF

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TEA

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rip is the one component of strength training that is overlooked and undervalued. To most outside observers, grip is generally not thought of as hardcore or relevant to training. othing is further from the truth. rip is essential in sport, not ust limited to rip port.ell-rounded grip supports performance on the field and on the pla orm. The key to improving your grip is working your grip, I T T . It’s easy to incorporate sets of grip work between your other sets, it’s also easy to want to skip it because it might feel tedious or overdone.

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.

ey oints to eep In

ind

• Train different components of grip consistently. ike any other type of training, it takes time. I was born with big hands but I was not born with unusually ama ing grip strength. Time in the saddle determines the benefits and success of anything you choose to pursue in life. • 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 1

ssessment Take a ma on each component.

eeks 2

Individually defined work sets following guidelines above.

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.

ther rip

ercises

ouble verhand eadli at ar ouble verhand factor then switch to mi ed grip. 1 ” ouble verhand He

integrate into typical deadli training until grip is your limiting

with a fat bar hold for time or work sets of

umbbell ront Holds

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renade Holds or

alks for istance

late inches start with s and increase diameter of pinches by adding additional plates or increase plate si e weight armer Holds or Time evolving at Handle ows

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 my attles competes in trongman, Highland games, and grip. he has won the women’s national championship in the rip ational hampionship and orth merican Highlander and has also competed in the orld trongwoman hampionship. my holds several orth merican records in grip and Highlander and a world record in grip. In addition to competing, my is a special education teacher and owns ompetitive dge thletic erformance enter in eridian, Idaho (www.edgemeridian.com) with her husband

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att.

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n o i s s e r g

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ki s w e t Lad

t by TMEaFTS staff ELI

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T

he program below is one that was written for a client who wanted to do her first chin up. She had never done one and at the time seemed impossible. Before starting this program she was doing upper and lower back work. That work included various types of rows and deadlifts. The band tensions I list are those for a 140 pound woman who could do 0 chin ups. If you can do more, weigh more or don’t have the same bands some changes may need to be made. When she started this program, doing all the reps in one set were hard. If she struggled I would assist her. If you struggle you may need more tension or a partner to help you get through those sticking points.

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 x10,8,6,4 173 – PROGRAMS THAT WORK 2014

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If at this point you don’t get your chin up don’t worry. You just need a little more work. Keep perfecting your technique, adding volume by doing more reps each week, and increasing the intensity weekly by using less band tension. When you feel good take a shot and your first chin up. What is written above was for a specific person at the right time but this should give you an idea of how to plan your own attack on a chin up.

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.

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p m Oly

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ts t a W ark f

by TMEFTS staf ELI

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ecent trends in strength conditioning have shown we have gone a little overboard with the implementation of lympic i ing. lthough they are an outstanding tool to develop e plosive power, lympic li ing is not the only means to do so. Here is a uick checklist on whether to use the lympic li s in your program.

• • • • • • •

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 MONDAY Snatch Variation Overhead Squat BTN Push Press/ Split Jerk Bent Over Row Snatch/ Clean Variations elitefts Week Week 1 PreLoad Week Week 2 Load Week Week 3 DeLoad Week Week 4 Load Week Week 5 ReLoad Week Week 6 Test Week

WEDNESDAY Clean Variation Front Squat Bench Press Glute-Ham Raise/ Back Extension

Reps Triples Doubles Triples Doubles Doubles Singles

Olympic Lift Variations elitefts PreLoad Week

Snatch Hang Snatch w/ Pause (Above Knee & at Catch)

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Load (% of 1RM) 75% 85% 70% 90% 80% 95%

FRIDAY Push Press/ Jerk Variation Back Squat RDL/ Pull Variation Chin-up Variation

Start Position From Hang From Floor From Hang From Floor From Blocks From Floor

Clean Hang Clean w/ Pause (Above Knee & at Catch)

Catch Position Power Power Power Power Power Power

Jerk Split Jerk from Rack (Pause at Dip & Catch) elitefts.com

Load Week

Halting Clean (Below Knee & at Catch) Hang Clean

BTN Push Jerk from Rack

DeLoad Week

Halting Snatch (Below Knee & at Catch) Hang Snatch

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 Pause Snatch 70% 3 sets of 3 OH Squat w/ Pause 70% 3x3 BTN PP w/ Pause 70% 3x3 Meadows Row 3x8-10

WEEK 2

MONDAY Halting Snatch 85% 3 sets of 2 Overhead Squat 5x3 BTN Push Press 5x3 Pendlay Row 4 sets of 4

WEEK 3

MONDAY Hang Snatch 70% 4 sets of 3 OH Squat w/ Pause 70% 4x3 BTN Split Jerk 70% 2x3 Bent Over Row 3x8-10

WEEK 4

MONDAY Snatch from floor 90% 3 sets of 2 Overhead Squat 90% 3x2 BTN Push Press 90% 8x1 Meadows Row 3x8-10

WEEK 5

MONDAY Block Snatch 80% 5 sets of 2 Overhead Squat 80% 5x2 BTN Split Jerk 80% 5x2 Pendlay Row 2x5

Push Press from Rack

WEDNESDAY Pause Clean 70% 3 sets of 3 Front Squat w/ Pause 70% 3x3 Bench Press 70% 3x5 Glute-Ham Raise 15 reps

FRIDAY Split Stance OHP 70% 3 sets of 3 Back Squat w/ Pause 70% 3x3 SL BB RDL 70% 3x6 Chin-Up 20 reps

WEDNESDAY Halting Clean 85% x 3x2 Front Squat 85% 4x2 Bench Press w/ Chains 85% 3x2 Eccentric GHR 35 reps

FRIDAY Split Jerk 85% 3 sets of 2 Barbell Back Squat 85% 3x2 CG Barbell RDL 125% 3x6 WG Pull-Up 30 reps

WEDNESDAY Hang Clean 70% 4 sets of 3 Front Squat 70% 4x3 Incline Press 70% 8,6,4 Glute-Ham Raise 50 reps

FRIDAY Military Press 70% 4 sets of 3 Box Squat w/ Chains 70% 4x3 SG Barbell RDL 105% 3x6 Mixed Grip Pull-Up 12x2

WEDNESDAY Clean from Floor 90% 3 sets of 2 Front Squat 90% 3 sets of 2 Bench Press w/ bands 90% 5x3 Eccentric GHR 25 reps

FRIDAY Push Press 90% 3x2 Back Squat 90% 2x2 Trap Bar DL 90% x 4,3,2,1 WG Pull-Up 25 reps

WEDNESDAY Block Clean 80% 5 sets of 2 Front Squat 60% 5 sets of 2 2 Board BP 80% 5 sets of 3 Glute-Ham Raise 2 sets of 5

FRIDAY Split Jerk from Blocks 80% 5x2 Box Squat 60% 8x2 Clean Pulls 100% 5x2 NG Pull-Up 10 sets of 3

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WEEK 6

MONDAY Snatch 95% x 1-3 reps Clean & Jerk 95% x 1-3 reps

WEDNESDAY Barbell Back Squat: 2-4RM Barbell Bench Press: 1-3RM Chin-Up: 3-5RM

FRIDAY Arms

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.

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have written a lot of programs over the years, and I am most well-known for what you would expect, strength (Powerlifting/Strongman). What many do not know is that I do a lot of other things, such as physique transformation (fat loss/muscle gaingeneral getting super-hot and jacked) training and post rehab training.

WTF is post rehab training? I don’t know of a name for it so I made that up. We see a ton of people at TPS that come to us from Doctors and physical therapists once they have completed their treatment with them. The medical pro’s want to send their patients someplace where they know they will get a strength and conditioning program that is at the correct level for their patients and will keep them waling down Progress Alley and not turning onto OhShitIJustReinjuredMyself Street. We do our best to make sure they get what they came for and get healthy and back to their respective sports/activities as soon as possible. When ELiteFTS.com asked for annual submission (which I cannot be prodder of and more honored to do) I talked with Mark Watts and we both agreed this is a great topic. We get questions all the time on the Q&A about rehabbing injuries and one of the biggest ones is lower back trouble. I have chosen the plan below as it fits in with EliteFTS readers very well. It was designed for my good friend Eddie who is also a former boxing coach at TPS. Eddie was diagnosed with several disc herniations in the lumbar region and they required extensive surgery with a long rehab process. The program picked up where PT left off and was reviewed by his therapist John Palloff to make sure it was safe. The program is basically taking someone who was once a STUD athlete in superior shape who now needs a leash and a muzzle put on them to prevent them from doing what I would do to myself-being stupid. It is a slow and low progression and has worked out very well to this point. Eddie had a history of strength training, doing those stupid mud runs and boxing. He was very strong prior to the injury and had a low level of body fat. I managed his training and nutrition during this process to make sure he was eating on par with his reduced level of activity in order to minimize body fat gain, and maximize lean body mass retention. We had several priorities in the program, and in no particular order they were: -massively increase torso strength (I refuse to say core) 180 – PROGRAMS THAT WORK 2014

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-increase flexibility, especially in the hamstrings -return him to full activity/strength as soon as is practical -keep him motivated and pain free -minimize body fat -return him to a level of conditioning on par with a fighter I am including the first few months of the program. He had amazing results from this and is still following updated versions. It worked. If you have an injury similar to this and have recently had surgery, show it to your PT and see if it is appropriate for you. Even if it is not, it will give you some ideas on how to recover from a catastrophic injury and see there is always hope, there is always light at the end of the tunnel. The hardest part is checking your ego at the door and starting off with baby steps.

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et me start by saying that my intentions were to make this short. hort never works for me, and this topic is way too detailed to ust throw out 12-16 weeks of training. s it’s been said a million times, the devil is in the details. I’m going to be very general with my recommendations for numerous reasons. I’m attempting to write a program for an athlete that may have 10 years of training or have none. ou may a fast twitch dominant athlete or a slow twitch dominant athlete or a team which could be a combination of both. I will say that hockey isn’t as diverse a sport like merican ootball, which is a combination of different athletic makeups as well as si es. ne of my ma or coaching in uences is ames mith, who takes the approach to educate coaches and not give specific programs for general situations. t my facility in ittsburgh, I have the general workouts posted in 3 stages. outh, Intermediate(13-1 ) and dvanced(1 ). I also have specific workouts for , in season, and ice hockey and football based on summer schedules. These workouts are very much an outline. I have progressions on power speed work, prehab and rehab work that are rotated in and out and much of the time customi ed. ith hockey at the high school level, there are multiple camps throughout the summer. There are what seems like hundreds of unior teams now. They hold “training camps,” which are essentially money makers for the programs, much like what college football programs do during the summer and label them as “recruiting camps”. I have attempted to progress from into very general blocks before camp. I’m e tremely detailed in my work at my facility because of my ability to communicate daily with our athletes. It’s very hard to train multiple modalities at the same time. ou can’t crush high volume speed work with ma effort strength work. ome athletes who are weak and underweight could benefit more from type work than an athlete who has been with me for a few years and is s ua ng 00 pounds. They need to focus on e plosive work only a er regaining the physical characteristics of when they le . etween camps and summer vacations it’s hard to truly give specific recommendations as to when to deload. ome of my guys train hard on vacation because they have found gyms and have beach areas or grass to perform ump and sprint training. ome only have pavement and a crappy hotel “fitness center”. 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. 183 – PROGRAMS THAT WORK 2014

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another friend who is a very smart division one strength coach used the catapult system during a game for his team. The findings confirm that hockey is a-lactic aerobic. hen I asked him what was his biggest takeaway was from the data (that was over an inch thick in a folder), he responded, “It confirmed what we already assume about hockey, that from my th line grinders to my highly skilled skaters are 100 balls out or they are coasting. I wasn’t e pecting every play to go that hard that fre uently.” 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.

A-lactic verse Aerobic Work

I’m not going to spend a lot of time ge ng into a-lactic work in this specific workout. ost strength work and ust about all umping and throwing work is a-lactic. The details associated with my athletic work (which is essentially a-lactic work) is literally worth 100 pages in both techni ue and progression. e’re talking about umps(plyos where applicable), medicine ball throws, and sprint work(various starts and the power speed work associated with it). There may be a 100 different options with various tweaks to each. I handle my hockey players and their sprint work differently(cautiously ) than my other field athletes because frankly, hockey players run like hell. It’s no surprise since you’ve skated almost everyday for months a year since you started playing ice hockey as a youth. It’s the nature of the beast. 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 0of 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 184 – PROGRAMS THAT WORK 2014

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recommend running on a turf football field since the yardage there is marked out for you. lso, since you are going to be doing the running on grass or field turf, the times will be consistent. er you get your best times, grab your smart phone and do some math. ay your best 60 yard time was .2 seconds. of the speed would be running the 60 yard distance in 10.2 seconds. .2 .2 2.0 . 2.0 .2 10.2 seconds. ince you are a hockey player that lives on the ice and not an athlete that spends a lot of time running, it’s going to take some practice to get comfortable running at this pace. This entire process isn’t e act so don’t sweat a few tenths. If the process were e act, you would be working on your starts and using electronic timers. ince you don’t have to run a 0 at the combine in Indy, you’re going to be okay. eing close to the specific times are important though. 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 60 yds, push ups x10 & toe touches x10 rest to HR of 140 20 mins total So, you will run at 75% for 60 yards. er you cross the line, you are going to do 10 push ups. ou are going to stand up and wait until your heart rate drops to 1 0 then you are going to run back to the original starting line(60 yards) at . ou are going to drop and perform 10 toe touches on your back, stand up and rest to a heart rate of 1 0 and then run again. ou will repeat this process for 20 minutes straight. 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 0of 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 185 – PROGRAMS THAT WORK 2014

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stoppages. The total sprint time varies from 3- seconds. The rest and stoppages vary as well. I typically rest 90 seconds between shi s. I will drop that as the players adapt which is seen via the heart rate reading. espite having serious issues with doing “traditional lactic work” I will do some sets that are 0- 0 seconds at a long board length. bviously, they are at sub- ma speed, but they are going hard. hy the lactic work ecause I’m not aware of a team that honestly tests properly. I currently work with three H players on different teams. very team does some kind of test that’s in the 0 seconds and does multiple sets of it. I can’t change it and I have to get my guys ready for it. The slide board works to get you ready to start skating hard for camp preparation. 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)

Sets Reps Max HR Recovery HR Skating and Skill Work

I touched on this a little in the slide board section. arly to mid-summer is all about improving your skill set. llow the hard work to be done off the ice. If done properly, it will transfer to the ice in a few weeks. othing happens overnight. Here’s something to think about regarding skill development. How o en does a pitcher and throw “ ike a lot” is an appropriate response. How about basketball players, how many shots do they take in a week et’s look at you on the ice wasting your life away at stick time with a bunch of benders. How many uality shots do you take in a month I’m talking about legit, focused, wrist shots and one timers, not the “toe drag a bender and throw it at the net with no idea of where it is going” half ass stuff that would get you benched for in a real game. If you want to get better, you need to practice. crimmages are a waste of time. Here in ittsburgh, there’s a skate multiple times a week with some high uality players. The lowest level player is a college player. There are multiple minor league and H players working hard. t least they are burning calories. eing on the ice with a group of guys is fun. It’s why you play. However, you don’t have 100 hours to “play around” in the off season, especially if you are working and have a girlfriend. y guys train with me 10-12 hours a week, plus ice time. o having a fighter go end to end and try to dangle guys in the midst of a 2 minute shi is a waste of time for everyone. I know that it’s hard to get guys on the same page to take a -1 min shi and to pass and play good defense. ot many can do right without having a coach, but how many do you see actually make impressive improvements a er the age of 16 or 1 side from going from 1 0 lbs to 200 lbs(where they should be) or 200lbs to 220lbs (again where they should be), there isn’t much change in player’s games because they don’t work on their skills nearly as much as they should. ure they “get smarter” via maturity. et’s look at the uropean players. The candinavian players are typically the best athletes in the H because of their well rounded development system. egardless, the uro’s are known for skill. They’ve played probably half the amount of the games in their lives of their orth merican counterparts.

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 186 – PROGRAMS THAT WORK 2014

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fight a guy who is going to be pretty much completely recovered a er each round. He’s at 120bpm and you’re at 1 -1 0 bpm. eople make mistakes when they are tired. ou should see a drop in resting heart rate over the course of the summer as your aerobic conditioning improves. ou slow twitch guys will naturally be lower and see better progress, generally speaking. ou fast twitch freaks, are going to have a harder time with aerobic training and eat up the e plosive a-lactic work. The idea is to make sure that you’re ma imi ing your genetics by being dominant at what you are “good at” and being pretty good at what you aren’t. sing a test that you can appreciate, which is a 2 mile test, a fast twitch freak hockey player isn’t going to run a 10 minute two mile and probably not a 12 minute two mile. However, taking a time from 16 minutes down to 13 or 1 minutes is going to help them recover better in between their e plosive bursts on the ice as well recover more e ciently between shi s. The slow twitch guy is going to be able to ma imi e recovery. e ng stronger and working on sprinting, umping, and medicine ball throw is going to help a lot here. If you have a ualified coach to help with lympic i s, that will help as well.

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.

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Dear Michael Wu, In sport theory and methodology, originated in the URSS and in East Germany in the second half of the twentieth century, the training process was seen as a preparation for competitions through three main components: Physical, Technical-tactical and Psychological preparation (training).   Traditionally, Physical preparation training methodology was based on the concept of “athlete’s physical qualities”, in its turn deriving from the concept of “human motor abilities”. According to this approach, any type of sport activities are characterized by the combination of different basic motor abilities, in other words by a specific connection among strength, endurance, flexibility and agility, called, in this case, athlete’s physical qualities. Every combination of basic motor abilities would be characterized by: Emphasis on the main quality getting the competition exercise aim reached A definite combination of other secondary qualities, specific to every competition exercise and allowing a better expression of its main quality. Physical preparation was seen as a part of the training process aimed at the training of basic physical qualities and at their changing into expressions, specific to every sport discipline. Thus, this methodology foresaw two components: A General Physical Preparation, aimed at the differentiated development of physical qualities through means and methods, aimed at the development of each of them; A Special Physical Preparation, aimed at the integration of physical qualities, separately developed in a certain specific structure through specific exercises and the competition exercises execution. Strength training (that includes prevalently the use of the overload exercises) was part of the training for the so-called speed strength sport events (weight lifting, throwing in track and field, etc), in which the importance of this physical quality was clear. In other sport disciplines these exercises were used only as a mean for General Physical Preparation.   Now, the methodological approach and the meaning of terminus are changing (you will read about it in the first part of the second edition of the “SST: Practical Manual for coach”).  Special Strength Preparation (SSP) or Special Strength Training (SST) is a part of Special (Specific of Functional) Physical Preparation that regards the use of the overload exercises (or so called “strength exercises”) to improve the sport result in all kind of sport disciplines.   Yuri Verkhoshansky 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”.

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GPP

In , I ve gotten away from s ua ng. hy The ma ority of my athletes are “tight”. I’ve gone to a single leg movement on ays 1 and and stayed with the trap bar deadli on ednesday. I’ve also lightened up on the tempo work in and replaced some of it with sled drag and prowler pushing to help ush out the legs. It’s a give and take when you make moves like I have done. I’ve found the soreness is high with the single leg movements and the heavy pushing pulling has helped with the ushing out of the soreness. This is the only time during the year in which we push or pull anything heavy. The tight hips affect the running, the athletes ability to sit back properly, and s uat depth. The main strength work in the ne t three blocks(9 weeks) is focused around the trap bar deadli . I’ve found it the hardest e ercise to screw up. lso, only a few athletes have problems achieving proper depth with proper techni ue using the higher handles. GPP Block A Day 1 Low

sets/reps

  med ball throw 1 leg squats on a box Front Step Back Lunge Day 2 Recovery/Accessory Shoulder Prehab #1 static stretch w/ band Tempo Runs- 60 yards Toe touches x10 each, 10 push Ups Complex w/ KB’s Push Up Clean and Press, Deadlift RDL, Bent over rows, front squat Heavy Sled Drags- down and back

       

Week 16 Week 15                

       

sets/reps

Week 16

Week 15

Week 14

    rest 140       4x

    10 min   4x8   20 yds

    12 min   4x8   20 yds

    14min   5x8   25 yds

Day 3 High Intro to Olympic Lifts Trap Bar Deadlifts and Glute Ham Raises

sets/reps    

Week 16    

Week 15    

Week 14    

Day 4 Recovery/Accessory Work Shoulder Prehab #3 static stretch w/ band Tempo Runs 10 side lunges, 10 jumping jacks 60 yards A1 RFESS w/ DB A2 1 Arm KB Press Prowler Pushes- weighted- down and back Poliquin Banded Sit up on Incline Bench

sets/reps     rest to 140

Week 16     15 min

Week 15     15 min

Week 14     15 min

  4x8 each leg 4x12 3 trips 3x12

      15 yds  

      15 yds  

      20 yds  

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Week 14

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Day 5 Medium Repetition Efforts Altitude Landings A1 RDL/Hang Pull Combo(2-1 ratio) A2 1 Leg Squat on box B1 Hammer Chest Press

sets/reps 2x5 3x5 total pulls 3x8 each 3 sets- max reps B2 Hammer Lat Pull down 3 sets- max reps C1 Step Back Lunge From Box w/ db at side 4x8 each C2 Box Jumps 4x5

Week 16        

Week 15        

Week 14        

 

 

 

   

   

   

Block B Day 1 Low sprints at 20-40’s med ball throws RFESS w/ 1 KB in hand(opposite from leg)

sets/reps      

Week 13      

Week 12      

Week 11      

Day 2 Recovery/Accessory Shoulder Prehab Circuit static stretch w/ band Tempo Runs- HR at 140 10 push ups & 10 sprinter sit ups alternate A1 Band Rainbows A2 St Bar Lunge Iso holds B1 Sit Up Iso Holds B2 Band Press downs Band Ankle Work

sets/reps         3x15 3x20 sec 3x 1min+ 3x15 2x12

Week 13     20            

Week 12     25            

Week 11     30            

Day 3 High Sprints OL’ing intro Trap Bar Dead box jumps Swiss Bar Rack Press Fat Grip Pull Ups

sets/reps            

Week 13            

Week 12            

Week 11            

Day 4 Recovery/Accessory Work Shoulder Prehab Circuit static stretch w/ band Tempo Runs- 60 yds

sets/reps     145%

Week 13      

Week 12      

Week 11      

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Squat Jumpsx10, toe touches x10   A1 Windmills with KB A2 Farmers Walks B1 Neck Iso Holds on SB-facing up B2 Prowler Pushes Band ankle work

    3x5 each 3x 3x15 reps 2x20 yds  

25 min            

28 min            

30 min            

Day 5 Medium Sprints Single Broad Jump MB Throw Log Bench Press

sets/reps

Week 13      

Week 12      

Week 11      

Block C Day 1 Low Sprints work Cone Change of direction- basic Squat

sets/reps      

Week 10      

Week 9      

Week 8      

Day 2 Recovery/Accessory Shoulder Prehab Circuit A1 Tempo Runs- HR at 150 A2 10 push ups& 10 split squat jumps or Slide Board - long 90 sec on 90 sec off B1 Turkish Get Ups B2 Walking Lunge w/ fat grips

Week 10   20 min   10 shifts    

Week 9   23 min   12 shifts    

Week 8   26 min   14 shifts    

C1 DB Skull Crushers on ground C2 St bar Lunge hold held back squat G/H Face Down Iso Holds Band Ankle Work

sets/reps   75% or (reps) long board 3x5 each 3x8 steps each 3x12 3x25 sec 2x 1min+ 2x12

    1 min  

    1:15 min  

    1.3  

Day 3 High Shorter low volume sprint work A1 Altitude Landings with vert jump A2 Position Specific Special Exercise B1 Low Grip Trap Bar Deadlift B2 Box Jumps C1 Floor Press C2 Fat Grip Weighted Pull Ups

sets/reps              

Week 10              

Week 9              

Week 8              

Day 4 Recovery/Accessory Work

sets/reps

Week 10

Week 9

Week 8

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Shoulder Prehab Circuit A1 Tempo Runs- rest to HR of 150 A2 Lunge Kicks x10, toe touches x10 or Slide Board - long 90 sec on 90 sec off B1 BW Reverse Hypers

  30 min   10 shifts  

  33 min   12 shifts  

  35 min   14 shifts  

 

 

 

B3 BB Shrugs- heavy, wraps if needed C1 Grip/wrist work, you pick C2 Band ankle work

      long board 2x20 5 sec negative 2x of 15 reps- 3 sec hold 3x15 2x 2x

     

     

     

Day 5 Medium sprint work Change of direction cone drills squat chin ups

sets/reps        

Week 10        

Week 9        

Week 8        

B2 Facing towards wall Iso Holds on SB

Block D Day 1 Sprint work Chaos cone drill- unpredicted COD Squat Continuous Broad Jumps

sets/reps        

Week 7        

Week 6        

Week 5        

Day 2 Shoulder Prehab Circuit Static Stretch and foam roll A1 Tempo Runs- HR at 155 A2 10 push ups & 10 KB Swings or Slide Board -short board, 7sec sprint 5 sec coast, 3 sec stop- repeat 3xs B1 Glute Pops on ground B2 DB Shrugs C1 Band Press downs C2 1 leg Reverse Hyper w ankle weight C3 Band Pull Throughs Front Planks Band Ankle Work

sets/reps     75%   90 sec rest   3x15 each 3x15 3x15 3x15 each 3x15 2x 1min+ 2x12

Week 7     20 min   10 shifts         SLOW   1 min  

Week 6     23 min   12 shifts             1:15 min  

Week 5     26 min   14 shifts             1.3  

Day 3

sets/reps

Week 7

Week 6

Week 5

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Low Volume Sprints Squat Jumps w/ vest or KB’s Squats

  4x5  

     

     

     

Day 4 Shoulder Prehab Circuit Static Stretch and foam roll A1 Tempo Runs- rest to 150 A2 Lunge Kicks x10, toe touches x10 or Slide Board - long 90 sec on 90 sec off B1 Band Good mornings B2 Neck Iso Holds on SB-facing up B3 BB Shrugs- heavy, wraps if needed C1 Grip/wrist work, you pick C2 Band ankle work

sets/reps         long board

Week 7     30 min   14 shifts

Week 6     33 min   15 shifts

Week 5     35 min   16 shifts

3x15 3x15 reps 3x15 2x 2x

         

         

         

Day 5 Bounding Chaos cone drill- unpredicted COD Med Ball Throw Squats

sets/reps    

Week 7        

Week 6        

Week 5        

 

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 2ays 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. 193 – PROGRAMS THAT WORK 2014

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If you feel that you need to go harder with more skating volume earlier than a month out, go ahead and ad ust the workout. Take in mind that you’ve been skating 2 s a week and slide boarding 2 s a week for a month.

Block E

Day 1 Low volume sprint Moderate med ball throws Heavier Squat Lighter Bench

sets/reps        

Week 4        

Week 3        

Week 2        

Day 4 Moderate Sprint Low Jump Heavy Bench Light Squat          

sets/reps                  

Week 4                  

Week 3                  

Week 2                  

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

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& m S a e r t a g i g o e l r l o C gP

n i n i a r T

195 – PROGRAMS THAT WORK 2014

er m a H dd columnist o T y b TS F

ELITE

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his is the program that I am currently using. It has worked in the past and continues to work successfully for me. The program was cra ed a er I had a bad meet and knew that I needed to refocus my training.

First three weeks.

The first three weeks are spent using 1 20 ideas of essis. There are 1 e ercises and each is done for 1 set of 20 reps. I was advised to start at 60 and try to increase each li . I started closer to 0 so that it gave me some wiggle room over the 9 li s that were to occur. ach workout I added some weight to the bar. This varied based on the movement as well as how I was feeling that day. The core li s always went up erform the li s on unday, Tuesday, and Thursday. I liked this split because unday I could really focus without work ge ng in the way and Tuesday Thursday I could try to beat what I did on a day when all I had to worry about was training. n the off days I did light conditioning. ove on your off days as you will need to get some blood ow for recovery. nd without further adieu

Weeks 1-3:

3 week 1x20 wave Warm Ups Squat Bench Dead Pull Up DB Incline RDL Cable Row Glute Ham Rev Hyper E Row Tri Push BB Curl Dragonfly Lat Raise Hypers

Trap Complx (Via Watts) Week 1 Day 1          

Hurdle Work

Med Ball Work

Week1 Day 2          

Week 1 Day 3          

   

   

   

 

 

 

 

 

 

       

       

       

            epeat this for three weeks trying to improve upon total tonnage li ed.

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Weeks 4 Stick with the same format except week four move to 1x14 and increase the weight. 1 week 1x14 wave Warm Trap Complx Ups (Via Watts) Week 1 Day 1

Hurdle Work

Week1 Day 2

Med Ball Work 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.

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Week 5 Again, exercises don’t change; just do 1x8, then 1x6, once again increasing intensity. 1 week 1x8, 1x6 wave Warm Ups

Trap Complx (Via Watts) Week 1 Day 1

Hurdle Work

Week1 Day 2

Med Ball Work

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 Deads DE Squats 1a Front Lunge 1b Shrugs

Set Reps 6x2 8x2 (with contrast) 3x8 3x30

198 – PROGRAMS THAT WORK 2014

% 70-80 50-60

Actual         elitefts.com

2a Glute ham 2b Rev Hyper 2c H Leg Raise

Mon

Exercise Bench Press Floor Press Pulls Ups 1a CS Row 1b DB Inc 2a Pushdowns 2b Curls 2c Band Pull Aparts Wed Exercise Squats DE Pulls (30sec rest) 1a Glute Ham 1b Rev Hyper 1c Face Pulls Neck and Abs

Fri

Exercise Bench Press DB Bench Pull Ups 1a DB Tri Ext 1b Lat Raise 1c BB Row

Week 7

3x10 3x10 3x10 Set Reps 5x5 4x10 5x10 3x12 3x20 3x20 3x20 3x30

% 70 60

Actual                

Set Reps 6x2 1x20 3x10 3x10 3x20  

% 70-80 55%

Actual            

Set Reps 6x2 4x10 10x5 20 sec rest 3x20 3x10 3x10

% 70-80

Actual              

 

 

Grip Sun Exercise Deads DE Squats 1a Front Lunge 1b Shrugs 2a Glute ham 2b Rev Hyper 2c H Leg Raise

     

Set Reps 6x3 8x2 (with contrast) 3x8 3x30 3x10 3x10 3x10

199 – PROGRAMS THAT WORK 2014

% 70-80 50-60

Actual               elitefts.com

Mon Exercise Bench Press Floor Press Pulls Ups 1a CS Row 1b DB Inc 2a Pushdowns 2b Curls 2c Band Pull Aparts Wed Exercise Squats DE Pulls (30sec rest) 1a Glute Ham 1b Rev Hyper 1c Face Pulls Neck and Abs Fri Exercise Bench Press DB Bench Pull Ups 1a DB Tri Ext 1b Lat Raise 1c BB Row Grip

Week 8

Sun Exercise Deads DE Squats 1a Front Lunge 1b Shrugs 2a Glute ham 2b Rev Hyper 2c H Leg Raise Mon Exercise Bench Press

Set Reps 6x4 4x8 5x10 3x12 3x20 3x20 3x20 3x30

% 70 60

Actual                

Set Reps 6x3 1x20 3x10 3x10 3x20  

% 70-80 55%

Actual            

Set Reps 6x3 4x10 10x5 20 sec rest 3x20 3x10 3x10  

% 70-80

Actual              

Set Reps 6x4 6x2 (with contrast) 3x8 3x30 3x10 3x10 3x10

% 70-80 50-60

Actual              

Set Reps 8x3

% 70+

Actual  

200 – PROGRAMS THAT WORK 2014

 

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Floor Press Pulls Ups 1a CS Row 1b DB Inc 2a Pushdowns 2b Curls 2c Band Pull Aparts

Wed

Exercise Squats DE Pulls (30sec rest) 1a Glute Ham 1b Rev Hyper 1c Face Pulls Neck and Abs

Fri

Exercise Bench Press DB Bench Pull Ups 1a DB Tri Ext 1b Lat Raise 1c BB Row

4x10 5x10 3x12 3x20 3x20 3x20 3x30

60

             

Set Reps 6x4 1x20 3x10 3x10 3x20  

% 70-80 55%

Actual            

Set Reps 6x4 4x10 10x5 20 sec rest 3x20 3x10 3x10

% 70-80

Actual              

 

 

Grip

Week 9-12 is designed to work on getting set for heavier weights. Week 9

Sun Exercise Deads DE Squats 1a Front Lunge 1b Shrugs 2a Glute ham 2b Rev Hyper 2c H Leg Raise Mon

Set Reps 5x2, 2x1 8x2 (no contrast) 3x5 3x30 3x10 3x10 3x10

201 – PROGRAMS THAT WORK 2014

% 70-80, 80-90 50-60

Actual              

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Exercise Bench Press Floor Press Pulls Ups 1a CS Row 1b DB Inc 2a Pushdowns 2b Curls 2c Band Pull Aparts Wed Exercise Squats DE Pulls (30sec rest) 1a Glute Ham 1b Rev Hyper 1c Face Pulls Neck and Abs Fri Exercise Bench Press DB Bench Pull Ups 1a DB Tri Ext 1b Lat Raise 1c BB Row Grip

Set Reps 8x3 4x6 5x10 3x12 3x20 3x20 3x20 3x30

% 60            

Actual                

Set Reps 4x2, 3x1 1x10 3x10 3x10 3x20  

% 70-80,80-90 60%        

Actual            

Set Reps 5x2, 2x1 4x10 10x5 20 sec rest 3x20 3x10 3x10  

% 70-80, 80-90            

Actual              

Sun Exercise Deads DE Squats 1a Front Lunge 1b Shrugs 2a Glute ham 2b Rev Hyper 2c H Leg Raise

Set Reps 3x2, 3x1 8x2 (with contrast) 3x8 3x30 3x10 3x10 3x10

% 70-80, 90 50-60

Actual              

Mon Exercise Bench Press Floor Press

Set Reps 10x2 5x6

% 65 60

Actual    

Week 10

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Pulls Ups 1a CS Row 1b DB Inc 2a Pushdowns 2b Curls 2c Band Pull Aparts Wed Exercise Squats DE Pulls (30sec rest) 1a Glute Ham 1b Rev Hyper 1c Face Pulls Neck and Abs Fri Exercise Bench Press DB Bench Pull Ups 1a DB Tri Ext 1b Lat Raise 1c BB Row Grip

4x10 3x10 3x10 3x20 3x20 3x30

           

Set Reps 3x2,2-3x1 1x20 3x10 3x10 3x20  

% 70-80, 85-90 55%

Actual            

Set Reps 3x2, 2-3x1 4x10 10x5 20 sec rest 3x20 3x10 3x10  

% 70-80,90

Actual              

Set Reps 2x2, 3-4x1 8x2 (with contrast) 3x8 3x30 3x10 3x10 3x10

% 70-80, 90+ 50-60

Actual              

Set Reps 6x4 4x6 5x10 3x12

% 70 60

Actual        

 

Week 11

Sun Exercise Deads DE Squats 1a Front Lunge 1b Shrugs 2a Glute ham 2b Rev Hyper 2c H Leg Raise Mon Exercise Bench Press Floor Press Pulls Ups 1a CS Row

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1b DB Inc 2a Pushdowns 2b Curls 2c Band Pull Aparts Wed Exercise Squats DE Pulls (30sec rest) 1a Glute Ham 1b Rev Hyper 1c Face Pulls Neck and Abs Fri Exercise Bench Press DB Bench Pull Ups 1a DB Tri Ext 1b Lat Raise 1c BB Row Grip

3x20 3x20 3x20 3x30

       

Set Reps 2x2 , 3x1 1x20 3x10 3x10 3x20  

% 70-80, 90 55%

Actual            

Set Reps 3x2, 2-4x1 4x10 10x5 20 sec rest 3x20 3x10 3x10  

% 70-80, 90

Actual              

 

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

Todd Hamer is the head strength and conditioning coach at obert orris niversity. He received his bachelor’s of science degree in e ercise science from The ennsylvania tate niversity in 1999 and his master’s of science degree from the irginia ommonwealth niversity in ichmond, irginia, in ugust 2002. Todd is a competitive powerli er and his best li s are a pound s uat, a 30 pound bench, and a 0 pound deadli .

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ve o r g s n Co

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he following program was a modified version of a rest-pause study:

http://www.ncbi.nlm.nih.gov/pubmed/23176325 http://www.translational-medicine.com/content/10/1/237

FAT LOSS Day One

Warm-up Core: Grappler Twists 3 x 8 ea.

This study compared:

1) 4 sets to failure of 8 exercises at 75% RM, to… 2) A program of 3 sets per exercise of leg press, chest press, and pulldowns at 85% 1RM followed by two “rest-pausesets”

Results:

Traditional program: 62 minutes, 17000lbs lifted, and produced an elevation in blood lactate of 5.1 mmol/L post-workout. 22 hours post-exercise, this group experienced a 5 percent increase in calorie burn (98 extra calories) Second program: 32 minutes, 8500lbs being lifted, and produced an elevation in blood lactate of 10.5 mmol/L post-workout. 22 hours post-exercise, this group experienced a 24 percent increase in calorie burn (452 extra calories). Half the time, half the work, and 450% more calories burned post-workout. After testing this program a couple of ways, the most effective version of it can be found below, where we modified the rest-pause sets to a “rest-pause/drop set combination.

Power: ¼ Turn Box Jumps 3 x 3 KB Arm Bar, 3 x 2 with 10s hold Strength: Sumo Deadlift – 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:

Circuit one:

1a:Inverted Row Feet-Elevated 3 x AMRAP 60s rest 1b:Glute-Ham Raise 3 x AMRAP 60s rest 2a: Barbell Push Press 3 x 6 60s rest 2b: TRX RFE Split Squat 3 x 6 ea. 60s rest

Circuit two:

1a: High-to-Low Cross-Cable Rows 3 x 10 60s rest 1b: 1 ½ KB goblet squat 3 x 10 60s rest 2a: Feet-Suspended Blast Strap Push-ups 3 x 10 60s rest 2b: Cross-over Step-ups 3 x 10 ea. 60s rest

Day Two Warm Up

Core: Forward Sled Drags (chest harness)/Double KB Rack Walks 2-3 x 2 lengths 90s rest Power: Single Arm DB Hang power snatch 3-4 x 3 ea. 30s rest 206 – PROGRAMS THAT WORK 2014

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Strength:

Bench Press – 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:

Circuit one:

1a: High-to-Low Cross-Cable Rows 3 x 10 60s rest 1b: 1 ½ KB goblet squat 3 x 10 60s rest 2a: Feet-suspended Blast Strap Push-ups 3 x 10 60s rest 2b: Crossover Step-ups 3 x 10 ea. 60s rest

Circuit two:

1a:Inverted Row Feet-Elevated 3 x AMRAP 60s rest 1b:Glute-Ham Raise 3 x AMRAP 60s rest 2a: Barbell Push Press 3 x 6 60s rest 2b: TRX RFE Split Squat 3 x 6 ea. 60s rest

Day Three Warm up

Core: Ab Wheel Rollouts 2 x 10 60s rest Power: Med Ball Rotational Cross-Behind Side Throws 2-3 x 6 ea.

Circuit one:

1a:Inverted Row Feet-Eelevated 3 x AMRAP 60s rest 1b:Glute Ham Raise 3 x AMRAP 60s rest 2a: Barbell Push Press 3 x 6 60s rest 2b: TRX RFE Split Squat 3 x 6 ea. 60s rest

Circuit two:

1a: High-to-Low Cross-Cable Rows 3 x 10 60s rest 1b: 1 ½ KB Goblet Squat 3 x 10 60s rest 2a: Feet-Suspended Blast Strap Push-ups 3 x 10 60s rest 2b: Crossover Step-ups 3 x 10 ea. 60s rest AUTHOR BIO lwyn is a Tae kwon-do international champion and has utili ed his personal e perience as an athlete and combined it with the advanced theories of uropean ports cience and the principles of modern strength and conditioning systems. He worked with a wide variety of clientele, including several lympic and national level athletes, five orld hampions and professionals in a multitude of sports including bo ing, martial arts, soccer, ice skating, football, fencing, triathlon, rugby, bodybuilding, dance and fitness competition. http www.alwyncosgrove.com

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:

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F ELITE

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E

veryone reading this wants to become the best-of-the-best in what they do, otherwise lite s wouldn’t have some of the best coaches out there providing programs to take you to the top. nfortunately, we all cannot ust start with an advanced program filled with e tremely technical movements and, sometimes, the greater loads that come with those movements. There is a proper way to move through the stages of competency in the weightli ing movements. It is o en confusing to decide which li s are appropriate for certain athletes, depending on their physiological and biological maturity level. e sometimes refer to these as training age (physiological structural) versus actual age (biological). This article will help you determine which li s you should use in those instances. It also provides a framework for programming for each stage of development that the athlete will reach.

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.

rogram from cratch

ost of us, as adults, want to dabble in the lympic li s. any do not want to become orld or lympic champions, nor can they be if they start learning in adulthood. ome of us are coaches and want to learn the li s well-enough to understand what it is like to perform the movements. e want to know and feel how hard this skill ac uisition is so we can empathi e with our athletes when they have troubles. e to feel ad ustments, 209 – PROGRAMS THAT WORK 2014

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not ust see them. This is what will make us better coaches. and help them succeed.

e can then relate to our athletes motivate them

thers may want to compete a er learning the li s during adulthood. If so, you’ve come to the right place. The following are progressions of specific e ercises to perform, which should lead to competently learning the competition li s. f course, learning off a piece of paper, no matter how good the program, will never replace having guidance from a great coach. earning from these following progressions and performing them in stages is best. ome people new to the li s may learn them rather uickly, but most will need uite some time. e patient and take your time never advancing to the ne t progression until you have T the previous. ood luck

The rogression

odel

I tend to follow eightli ing’s model of teaching progressions, which means top-down for the competition li s. I also like to teach athletes the li s by using the progressive stages approach. This is where the athlete would start at one position and move to the ne t consecutive position in the ne t phase of training. n e ample would be performing the power clean from above the knee and then progressing to below the knee once the athlete has mastered the first position. The e ercises below are in order of how I would teach them to a complete beginner. The snatch and clean learning progressions are very similar. The main differences are the catch positions (overhead s uat vs. front s uat) and the grip position on the bar. gain, it is top-down and the athlete may not progress to the ne t position (e ercise) until they have mastered the previous position. very coach is different in their coaching progressions, so you may disagree with the order, or some of the e ercises, but this is what has worked for me. ou can, if desired, try to tackle learning a few positions within each -6 week phase of training including different positions e ercises on different training days to spread them out across the training week. This should speed the process of movement ac uisition and e ciency. Note: ou can practically combine every li on this list with another in some way but, if the goal is basic learning, I would start with one position at a time until the li er reaches an advanced level of mastery.

natch and lean 1.

ercises

ehind-the-neck ( H ) (for the natch) a.

natch- rip ress

b.

natch- rip ush ress

2.

verhead

uat or ront

3.

ress from natch or ots ress (press from front s uat)

.

rop natch or rop lean

.

natch alance

6.

natch or lean

.

uat

natch or lean ulls from a.

ower osition (

)

b.

id-Thigh ( T)

c.

bove the knee (

)

d.

elow the knee (

)

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.

9.

uscle natch or

uscle lean from

a.

ower osition (

)

b.

id-Thigh ( T)

c.

bove the knee (

)

d.

elow the knee (

)

natch or lean i -offs (to knee)

10. natch or lean ulls from loor 11.

uscle natch or

uscle lean from the loor

12. ower natch or ower lean from a.

ower osition (

)

b.

id-Thigh ( T)

c.

bove the knee (

)

d.

elow the knee (

)

e.

loor

13. dd verhead uat or ront positions described in )

uat to ower natch or ower lean from various starting positions (start

1 . natch or lean from blocks (various heights) 1 . lassical natch or lean

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 . 6.

H

ush ress ( lean rip or slightly wider)

ush ress in plit ( ront

.

ower erk

.

H

H )

ower erk

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9.

plit erk

10. H

plit erk

11. erk from plit 12. erk tep

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

Exercise

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

BHN 3x8 4x8 4x6 2x3 4x5 4x5 SnatchGrip Press Press in 3x3 3x4 4x4 2x4 4x5 4x5 Snatch Front Squat 4x5@80% 4x5@83% 4x5@85% 2x5@85% 4x4@88% 4x3@90% DB Split Squat

3x8ea

4x8ea

4x8ea

2x5ea

4x6ea

4x6ea

Reverse Hypers

3x12

3x10

3x8

2x6

4x6

4x6

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Day 2

Exercise Clean Pull (Power Position) Clean Grip RDL Back Squat

Week 1

Week 2

Week 3

Week 4

3x3

4x3

4x4

4x6

4x5

4x5

Day 4

Week 6

2x3

4x3

4x3

2x5

4x4

4x3

4x8@75% 4x8@78% 4x6@80% 2x5@85% 4x6@83% 4x5@85%

Press Ab Wheel

Day 3

Week 5

3x8 3x6

4x8 3x8

4x6 3x8

2x5 2x6

4x6 3x10

4x5 4x10

Exercise

Week 1

Week 2

Week 3

Snatch Pull (Power Position) Snatch Grip RDL Overhead Squat

3x3

4x3

4x4

2x3

4x3

4x3

4x5

4x5

4x4

2x5

4x4

4x3

4x3

4x3

4x4

2x3

4x4

4x3

Push Press

3x4

4x5

4x5

2x5

4x6

4x5

Back Hypers

3x10

3x8

3x8

2x6

4x6

4x6

Exercise

Week 1

Week 2

Week 3

Week 4 Week 5 Week 6

Week 4

Week 5

Week 6

Clean 3x3 4x3 4x4 2x3 4x3 4x3 Pull (MidThigh) Snatch 4x3 4x3 4x2 2x2 4x4 4x3 Grip RDL Front Squat 4x4@85% 4x3@88% 4x2@90% 2x1@90% 4x4@85% 4x4@87% BB BentOver Row

4x10

4x10

4x8

2x6

4x8

4x6

Hanging Leg Raises

3x8

3x8

3x10

2x8

4x10

4x10

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. 213 – PROGRAMS THAT WORK 2014

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Author Bio 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.

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g o D w a

R k e e l e c y W C y t n m e a r g Tw o r tley i m P S n

d e k o Y

215 – PROGRAMS THAT WORK 2014

ndo FTS a r B by ELITE TEAM

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T

his is the e act program that I devised a er my meet at aw nity . y goals were simple I needed a bigger back, in all aspects. I took the time to lay out a program where your back is trained every single training session, along with other systems to yield ’s at the end. This is based on a con ugated style of programming, and is e cellent for raw li ers. To say it’s hard, is an understatement. The volume is high, the work is heavy, and you will want to uit. ou will need to eat your face off and make recovery a priority, but I can promise you, your back will never be thicker and your ’s will become something of the past. 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)

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Week

Day 1 – ME Upper Bench w/ Catapult – Heavy triple; 80%x3x3 Wide Grip Bench – 3x6-8 Incline DB Bench – 2x20 Cable Rows – 5x10-15 Tate Press – 3x15 Front/Lateral Raises – 2 sets

Day 2 –ME Lower SSB vs chains – Heavy triple; 80%x3x3 SSB Pause Squat – 3x8 Reverse Lunges – 3x12 Leg Ext – 3x20 Lat Pulldown – 3x15-20 Buzz Saw Plank – 3x12

2

Close Grip Floor Press – Heavy triple; 80%x3x3 Swiss Bar Bench – 3x6-8 DB Floor Press – 2x20 Inverted Rows – 5 sets DB Skulls – 3x15 Front/Lateral Raises – 2 sets

Rack/Block Pulls vs Chains – heavy triple; 80%x3x3 Good Morning – 3x8-10 SL RDL – 3x12 Incline DB Shrugs – 3x15-20 Wtd Plank – 3x30 sec

3 Beat Week 1

Bench w/ Catapult – Heavy triple; 85%x2x3 Wide Grip Bench – 3x6-8 Incline DB Bench – 2x20 Cable Rows – 5x10-15 Tate Press – 3x15 Front/Lateral Raises – 2 sets

SSB vs chains – Heavy triple; 85%x2x3 SSB Pause Squat – 3x6 Reverse Lunges – 3x12 Leg Ext – 3x20 Lat Pulldown – 3x15-20 Buzz Saw Plank – 3x15

1

217 – PROGRAMS THAT WORK 2014

Day 3 – DE Upper Speed Bench paused vs bands – 40%x9x3 (vary grips); Close grip 2b – heavy set of 5 (keep bands on) Overhead Press – 4x10 Chest Supported Rows – 5x10-15 Dips – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Speed Bench paused vs bands – 45%x8x3 (vary grips); Close grip 2b – heavy set of 3 (keep bands on) Overhead Press – 4x10 Chest Supported Rows – 5x10-15 Dips – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Speed Bench paused vs bands – 50%x8x3 (vary grips); Close grip 1b – heavy set of 5 (keep bands on) DB OHP, neutral grip – 4x12 Bent Over Rows – 5x10-15 Pressdowns – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps

Day 4 – DE Lower Speed Squat paused vs bands – 40%x12x2; close stance x8 Speed Deadlift vs bands – 50%x8x1; 50%x5 Shrugs – 3x15 Leg Curls – 3x20 Pikes – 4 sets

Speed Squat paused vs bands – 43%x10x2; close stance x8 Speed Deadlift vs bands – 55%x7x1; 55%x5 Shrugs – 3x15 Leg Curls – 3x20 Pikes – 4 sets

Speed Squat paused vs bands – 47%x8x2; close stance x5 Speed Deadlift vs bands – 60%x6x1; 60%x3 DB Shrugs – 3x15 Leg Curls – 3x20 Standing Abs – 4 sets

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4 Beat Week 2

5 Deload

6

Close Grip Floor Press – Heavy triple; 85%x2x3 Swiss Bar Bench – 3x6-8 DB Floor Press – 2x20 Inverted Rows – 5 sets DB Skulls – 3x15 Front/Lateral Raises – 2 sets

Speed Bench paused vs bands – 50%x6x3 (vary grips); heavy set of 3 comp grip (keep bands on) DB OHP, neutral grip – 4x12 Bent Over Rows – 5x10-15 Pressdowns – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Speed Bench Push Ups – 3 sets Goblet Squat – paused vs bands DB Floor Press – 3x15 KB Swing – 3x20 – 40%x5x3 (vary 2x20 Inverted Rows – 5 Pull Ups – 3 sets grips) DB OHP, neutral (high reps!) sets Band Pressdowns Band Leg Curls – grip – 4x20 DB Rows – 5x10100 reps – 100 reps 15 Plank – 3 sets Front/Lateral Band PunchRaises – 2 sets downs – 100 reps Band Pull Aparts Rear Delts – 4 sets – 100 reps Band Flys – 50 reps Incline Bench Front Squat – Speed Bench – Heavy triple; Heavy triple; paused – 80%x3x3 80%x3x3 50%x9x3 (vary 1 Board Bench – Front Squat, grips); 3x8 Pause Squat – 3x8 Close grip 2b – DB Bench – 2x20 FFE Reverse heavy set of 5 Cable Rows w/ Lunges – 3x12 Overhead Press – stretch – 5x10-15 Leg Ext – 3x15 4x10 Dips – 3x15 Neutral Grip Lat Bent Over DB Front/Lateral Pulldown – 3x15- Rows – 5x10-15 Raises – 2 sets 20 Rolling Triceps – Stir the Pot – 4x10-12 3x20 Rear Delts – 4 sets Band Flys – 50 reps

218 – PROGRAMS THAT WORK 2014

Rack/Block Pulls vs Chains – heavy triple; 85%x2x3 Good Morning – 3x8-10 SL RDL – 3x12 Incline DB Shrugs – 3x15-20 Wtd Plank – 3x30 sec

Speed Squat paused vs bands – 50%x6x2; heavy set of 5 comp stance (keep bands on) Speed Deadlift vs bands – 60%x4x1; Heavy set of 5 comp stance (keep bands on) DB Shrugs – 3x15 Leg Curls – 3x20 Standing Abs – 4 sets Speed Squat paused vs bands – 40%x5x2 Speed Deadlift vs bands – 50%x4x1 DB Shrugs – 3x20 Leg Curls – 3x20 Standing Abs – 4 sets

Speed Squat paused – 50%x12x2; close stance x10 Speed Deadlift – 60%x8x1; 60%x8 Power Shrugs – 3x12 GHR – 3 sets Fallouts – 4 sets

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7

8 Beat Week 6

9 Beat Week 7

Close Grip Bench – Heavy triple; 80%x3x3 Floor Press – 3x6-8 Push Ups – 2 sets Pendlay Rows – 5x10-15 Skulls – 3x12-15 Front/Lateral Raises – 2 sets

Speed Bench paused – 55%x8x3 (vary grips); Close grip 2b – heavy set of 3 Overhead Press – 4x10 DB Rows – 5x1015 Rolling Triceps – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Front Squat – Speed Bench Incline Bench paused – Heavy triple; – Heavy triple; 60%x8x3 (vary 85%x2x3 85%x2x3 1 Board Bench – Front Squat Pause grips); Close grip 1b – Squat – 3x6 3x6 heavy set of 5 DB Bench – 2x20 FFE Reverse Arnold Press – Lunges – 3x12 Cable Rows w/ 4x12 stretch– 5x10-15 Leg Ext – 3x15 Neutral Grip Lat Bent Over DB Dips – 3x15 Pulldown – 3x15- Rows – 5x10-15 Front/Lateral Rolling Triceps – 20 Raises – 2 sets 10/3 Plank – 3x5 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Close Grip Bench Deficit Deadlift Speed Bench – Heavy triple; – heavy triple; paused – 85%x2x3 85%x2x3 60%x6x3 (vary Floor Press – Snatch Grip RDL grips); heavy set 3x6-8 – 3x8-10 of 3 comp grip Push Ups – 2 sets SL Deadlift – Arnold Press – Pendlay Rows – 5 3x12 4x12 sets Chest Supported DB Rows – 5x10Skulls – 3x12-15 Row Shrugs – 15 Front/Lateral 3x15-20 Rolling Triceps – Raises – 2 sets 10/3 Plank – 3x6 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps

219 – PROGRAMS THAT WORK 2014

Deficit Deadlift – heavy triple; 80%x3x3 Snatch Grip RDL – 3x10 SL Deadlift – 3x12 Chest Supported Row Shrugs – 3x15-20 Stir the Pot – 4x20

Speed Squat paused – 53%x10x2; close stance x8 Speed Deadlift – 65%x7x1; 65%x6 Power Shrugs – 3x12 GHR – 3 sets Fallouts – 4 sets

Speed Squat paused – 57%x8x2; close stance x6 Speed Deadlift – 70%x6x1; 70%x5 1 Arm DB Shrugs – 3x15 GHR – 4 sets Leg Raises – 4 sets

Speed Squat paused – 60%x6x2; heavy set of 5 comp stance Speed Deadlift vs bands – 70%x4x1; Heavy set of 5 comp stance 1 Arm DB Shrugs – 3x15 GHR – 4 sets Leg Raises – 4 sets

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10 Deload

Push Ups – 3 sets DB Floor Press – 2x20 Inverted Rows – 5 sets Band Pressdowns – 100 reps Front/Lateral Raises – 2 sets Band Pull Aparts – 100 reps

Goblet Squat – 3x15 KB Swing – 3x20 Pull Ups – 3 sets (high reps!) Band Leg Curls – 100 reps Plank – 3 sets

11

Reverse Band Bench – Heavy triple; 80%x3x3 Feet Up, Bench – 3x6-8 Incline DB Bench, neutral grip – 2x20 Wide Cable Rows – 5x10-15 Dips – 3 sets Front/Lateral Raises – 2 sets

Reverse Band Squat – Heavy triple; 80%x3x3 Pause Squat – 3x8 Bulgarian Split Squats – 3x12 Leg Ext – 3x15 Lat Pulldown – 3x12-15 Halfmoons – 3x20

12

Swiss Bar Bench – Heavy triple; 80%x3x3 Close Grip 1 Board – 3x6-8 DB Floor Press – 2x20 Inverted Rows – 5 sets DB Skulls – 3x15 Front/Lateral Raises – 2 sets

Rack/Block Pulls, below knee – heavy triple; 80%x3x3 Good Morning vs bands – 3x8-10 SL RDL – 3x12 Incline DB Shrugs w/ 2 sec hold – 3x15-20 Halfmoons – 3x30

220 – PROGRAMS THAT WORK 2014

Speed Bench paused – 50%x5x3 (vary grips) DB OHP, neutral grip – 4x20 Chest Supported Rows – 5x10-15 Band Punchdowns – 100 reps Rear Delts – 4 sets Band Flys – 50 reps Speed Bench paused vs bands – 40%x9x3 (vary grips); Close grip 2b – heavy set of 5 (keep bands on) Overhead Press – 4x8 Chest Supported Rows w/ 1 sec hold – 5x10-15 Close Grip Push Ups – 4 sets Rear Delts – 4 sets Band Flys – 50 reps Speed Bench paused vs bands – 45%x8x3 (vary grips); Close grip 2b – heavy set of 3 (keep bands on) Overhead Press – 4x8 Chest Supported Rows w/ 1 sec hold– 5x10-15 Close Grip Push Ups – 4 sets Rear Delts – 4 sets Band Flys – 50 reps

Speed Squat paused – 50%x5x2 Speed Deadlift – 60%x4x1 DB Shrugs – 3x20 Leg Curls – 3x20 Standing Abs – 4 sets

SSB Speed Squat paused vs bands – 40%x12x2; close stance x10 Speed Deadlift vs bands – 50%x8x1; 50%x8 Round Back Extensions – 3x15 GHH/Back Ext – 3x12 Buzz Saw Plank – 3 sets

SSB Speed Squat paused vs bands – 43%x10x2; close stance x8 Speed Deadlift vs bands – 55%x7x1; 55%x6 Round Back Extensions – 3x15 GHH/Back Ext – 3x15 Buzz Saw Planks – 4 sets

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13 Beat Week 11

14 Beat Week 12

15 Deload

Speed Bench paused vs bands – 50%x8x3 (vary grips); Close grip 1b – heavy set of 5 (keep bands on) DB OHP – 4x12 Bent Over Rows w/ 1 sec hold – 5x10-15 Close Grip Push Ups – 4 sets Rear Delts – 4 sets Band Flys – 50 reps Swiss Bar Bench Rack/Block Pulls, Speed Bench paused vs bands below knee – – Heavy triple; – 50%x6x3 (vary heavy triple; 85%x2x3 grips); heavy set Close Grip 1 85%x2x3 Board – 3x6-8 Good Morning vs of 3 comp grip (keep bands on) DB Floor Press – bands – 3x8-10 DB OHP – 4x12 SL RDL – 3x12 2x20 Inverted Rows – 5 Incline DB Shrugs Bent Over Rows w/ 1 sec hold – w/ 2 sec hold – sets 5x10-15 DB Skulls – 3x15 3x15-20 Wtd Side Plank – Close Grip Push Front/Lateral Ups – 4 sets 3x30 Raises – 2 sets Rear Delts – 4 sets Band Flys – 50 reps Push Ups – 3 sets Goblet Squat – Speed Bench Inverted Rows – 5 3x15 paused vs bands sets KB Swing – 3x20 – 40%x5x3 (vary Band Pressdowns Pull Ups – 3 sets grips) – 100 reps (high reps!) DB OHP, neutral Front/Lateral Band Leg Curls – grip – 4x20 Raises – 2 sets 100 reps Chest Supported Band Pull Aparts Plank – 3 sets Rows – 5x10-15 – 100 reps Band Punchdowns – 100 reps Rear Delts – 4 sets Band Flys – 50 reps Reverse Band Bench – Heavy triple; 85%x2x3 Feet Up Bench – 3x6-8 Incline DB Bench, neutral grip – 2x20 Wide Cable Rows – 5x10-15 Dips – 3 sets Front/Lateral Raises – 2 sets

221 – PROGRAMS THAT WORK 2014

Reverse Band Squat – Heavy triple; 85%x2x3 Pause Squat – 3x6 Bulgarian Split Squats – 3x12-15 Leg Ext – 3x12 Lat Pulldown – 3x12-15 Wtd Side Plank – 3x20 sec

SSB Speed Squat paused vs bands – 47%x8x2; close stance x6 Speed Deadlift vs bands – 60%x6x1; 60%x5 Round Back Extensions – 3x15 GHH/Back Ext – 3x12 Leg Lift Plank – 3 sets

Speed Squat paused vs bands – 50%x6x2; heavy set of 5 comp stance Speed Deadlift vs bands – 60%x4x1; Heavy set of 5 comp stance Round Back Extensions – 3x12 GHH/Back Ext – 3x15 Leg Lift Plank – 4 sets Speed Squat paused vs bands – 40%x5x2 Speed Deadlift vs bands – 50%x4x1 Round Back Extensions – 3x20 Leg Curls – 3x20 Standing Abs – 4 sets

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16

Bench Press – 90% for max reps; 80%x2x5, long pauses Feet Up Swiss Bar Bench – 3x8 Push Ups – 2 sets Meadows Rows – 5x10-15 DB Skulls – 3x1015 Front/Lateral Raises – 2 sets

Squat – 90% for max reps; 80%x2x5-8 Wide Pause Squat – 3x8 SL Squat – 3x12 Leg Ext – 3x15 Stir the Pot – 3x20

17

Close Grip Bench – 90% for max reps; 80%x2x5, long pauses Floor Press – 3x8 Incline DB Bench – 2x12-20 SA Cable Row – 5x10-15 Incline DB Skulls – 3x10-15 Front/Lateral Raises – 2 sets

Deadlift (comp stance) – 90% for max reps; 80%x2x3 pause at knee Sumo Stance RDL – 3x10 Incline DB Shrugs – 3x15-20 Pull Throughs – 3x20 Stir the Pot – 4x20

18 Beat Week 16

Bench Press – 95% for max reps OR NEW PR ATTEMPT; 85%x3x3-5, long pauses Feet Up Swiss Bar Bench – 3x6 Push Ups – 2 sets Meadows Rows – 5x10-15 DB Skulls – 3x1015 Front/Lateral Raises – 2 sets

Squat – 95% for max reps OR NEW PR ATTEMPT; 80%x2x5-8 Wide Pause Squat – 3x6 SL Squat – 3x12 Leg Ext – 3x15 Fall Outs – 3x20

222 – PROGRAMS THAT WORK 2014

Speed Bench paused – 50%x9x3 (vary grips); Close grip 2b – heavy set of 5 Overhead Press – 4x6 Swiss Bar Bent Over Rows – 5x10-15 Dips – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Speed Bench paused – 55%x8x3 (vary grips); Close grip 2b – heavy set of 3 Overhead Press – 4x6 DB Rows – 5x1015 Dips – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps Speed Bench paused – 60%x8x3 (vary grips); Close grip 1b – heavy set of 5 Arnold Press – 4x12 Swiss Bar Bent Over Rows – 5x10-15 Dips – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps

Speed Squat paused – 50%x12x2; close stance x12 Speed Deadlift – 60%x8x1; 60%x8 Upper back (your choice) – 3x12 GHR – 3 sets Standing Abs – 4 sets

Speed Squat paused – 53%x10x2; close stance x10 Speed Deadlift – 65%x7x1; 65%x7 Upper back (your choice)– 3x12 GHR – 3 sets Standing Abs – 4 sets

Speed Squat paused – 57%x8x2; close stance x8 Speed Deadlift – 70%x6x1; 70%x6 Upper back (your choice) – 3x15 GHR – 4 sets Pikes – 4 sets

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19 Beat Week 17

20 Deload

Close Grip Bench – 95% for max reps; 85%x3x3-5, long pauses Floor Press – 3x6 Incline DB Bench – 2x12-20 SA Cable Row – 5x10-15 Incline DB Skulls – 3x10-15 Front/Lateral Raises – 2 sets

Deadlift (comp stance) – 95% for max reps OR NEW PR ATTEMPT; 85%x3x1-2 pause at knee Sumo Stance RDL – 3x8 Incline DB Shrugs – 3x15-20 Pull Throughs – 3x20 Fall Outs – 4x20 Push Ups – 3 sets Goblet Squat – DB Floor Press – 3x15 KB Swing – 3x20 2x20 Inverted Rows – 5 Pull Ups – 3 sets (high reps!) sets Band Pressdowns Band Leg Curls – 100 reps – 100 reps Plank – 3 sets Front/Lateral Raises – 2 sets Band Pull Aparts – 100 reps

Speed Bench paused – 60%x6x3 (vary grips); heavy set of 3 comp grip Arnold Press – 4x12 DB Rows – 5x1015 Dips – 4x10-12 Rear Delts – 4 sets Band Flys – 50 reps

Speed Squat paused – 60%x6x2; heavy set of 5 comp stance Speed Deadlift vs bands – 70%x4x1; Heavy set of 5 comp stance Upper back (your choice) – 3x15 GHR – 4 sets Pikes – 4 sets

Speed Bench paused – 50%x5x3 (vary grips) DB OHP, neutral grip – 4x20 Chest Supported Rows – 5x10-15 Band Punchdowns – 100 reps Rear Delts – 4 sets Band Flys – 50 reps

Speed Squat paused – 50%x5x2 Speed Deadlift – 60%x4x1 DB Shrugs – 3x20 Leg Curls – 3x20 Standing Abs – 4 sets

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 ( )

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Missy, 8 Newark, OH I WISH TO GO TO WALT DISNEY WORLD® RESORT Even before eight-year-old Missy wished to visit Walt Disney World® Resort, she was already a part of the Make-A-Wish® family. Missy’s brother Joseph was granted a wish earlier this year, so she was no stranger to the joy of a wish come true. Missy and her brother both battle a lifethreatening seizure disorder. Despite their health struggles, neither has let their condition affect their vibrant personalities and love of live. When wish granters asked Missy what her one true wish would be, her answer was easy. Like most kids, Missy loves eating chocolate, watching football and, most of all, surrounding herself with all things Disney. During some of the darkest moments of her illness, Missy turned to the Disney characters on screen to bring her hope. Her favorite “actress,” she says, is Minnie Mouse! Last summer, Missy’s heartfelt wish came true and she got to come face to face with her Disney idols. During her wish trip, Missy and her family spent quality time together while exploring the parks. Missy even enjoyed some royal treatment at a special princess luncheon! Missy’s wish provided her and her family with memories that will last a lifetime. It gave them a chance to experience once again the hope, strength, and joy of a wish come true.

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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 226 – PROGRAMS THAT WORK 2014

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and will resist changes. The person that is and under-responder may also not respond to environmental cues however that is due to lack of awareness and not vigilance. 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. This boy was diagnosed with utism as a first diagnosis. er the assessment with a specific ensory Integration assessment tool, the results showed that the child had dysfunction on his estibular ense (balance and movement) and on his roprioceptive ense (body position). The muscle tone was e tremely low. Vestibular Sense Exercises (Balance and Movement) e only used 3 activities to start with.

Balance Board ide open legs 20 reps iddle open legs 20 reps lose legs 20 reps This helps to: Improve balance, coordination. Develops vestibular acuity. T-Stool (for attention) an listen to a short story an sing with a tempo an sing a song with hand moves

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without falling down from the stool and should last -6 minutes

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1. T-Stool (for balance)

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e able to catch a so ball we throw e able throw a so ball

without falling down from the stool catch the ball 10 and throw the ball 10 times This helps to: Improve balance, body positioning, body awareness and postural stability, ability to watch, to listen, to focus and attend. It also improves motor planning. Proprioceptive Sense (body position) 1. Bands (for coordination and gross motor control)

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and pull apart ertical 10 and pull apart Hori ontal 10 tep on the band with spread legs and hold the side of the band with each hand (le and right) pull apart 10

This helps to: Improve the bilateral coordination while also controlling the gross motor skills. It really helps the child to get organized and calms the child after finishing an activity. 2. Tube

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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.

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It is best if the child does not to wear any shoes while doing this activity. This helps: While holding all the weight on their hands and arms, it makes the upper body stronger while providing it with the proprioceptive sense. At the same time, it develops the child’s grasping skills. It also provides joint pressure all the way to the neck and shoulders. It improves muscle tone by extending the neck and trying to hold the head up as well as bilateral coordination and motor planning.

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:

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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.

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Author Bio 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.

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ging li ers, athletes, and those pursuing improvements in body composition o en fall victim to programs that are inappropriate for them and the ensuant e pectations driven by the un uellable desire to “keep up” or revisit physical con uests of yesteryear. hile the aforementioned prose is laced with a couple of T-worthy words, it can be construed by some to be a bit defeatist. ur intention as fitness professionals who possess a combined 0 years of e perience coaching and training others, is to introduce strategically viable measures for those who are training hard in the presence of ather Time. 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.

The Stress Management Solution

ne must be cogni ant of the difference between a program’s intent and a program’s outcome. In order to sustain the training stimulus necessary to elicit desired adaptations, the gap between intent and the subse uent outcome must be marginali ed. In his epic, upertraining, el iff introduced the concept of cybernetic periodi ation, which entails the modification of preplanned periodi ation through sub ective and ob ective feedback of the li er or athlete. i ers and athletes should be aware of a number of variables which can interact with their training, be they acute, such as pre e ercise nutrition and hydration status, recent psychological stressors (i.e., an argument with a boss or a uarrel with a significant other), or preceding physiological stressor (i.e., a game, practice, other e ercise modality), or residual, such as poorly trending nutritional and sleep habits, or an ongoing psychological stressor (i.e. a losing season, or coping with the loss of a ob or loved one) or physiological stressor (i.e. a stretch of games or competitions, the lingering effects of an in ury or illness). or athletes, it is crucial they adopt strategies which correlate a preparedness program which accounts for their state of readiness. However, since stress uctuates so does their state of readiness. cute physiological functioning may be collected ob ectively utili ing the following tests

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Handgrip dynamometer ssesses isometric handgrip strength Ruler Drop test: ssesses reaction time Vertical Jump test ssesses muscular power Hydration Status: ollecting bodyweight prior to and following training session and again prior to subse uent sessions Nutrition Status: eviewing self-reported or recorded nutritional log on day of training session 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.

Using Performance as a Guide

erformance of a given task may be ob ectively or sub ectively measured. or instance, ob ective measures of performance may include tracking the velocity of a compound movement by a ing a tendo unit on a barbell. orce plates may be used to measure ground reaction forces associated with running, umping, and li ing ob ects. ore affordable ob ective measures include attempting to e ecute an assigned task, such as predetermined loading parameters, which prominently include load, repetitions, sets, and subse uent volume and tonnage. In lieu of tendo units and force plates, tasks can be timed via a stopwatch, however, human error and reaction time must be taken into consideration. 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.

Performance Based Training via Auto-Regulatory Progressive Resistance Exercise

In my work as a collegiate and high school strength coach, where I worked with large groups of athletes of varying training ages and accompanying biomotor abilities, I incorporated aspects of uto- egulatory rogressive esistance ercise, simply known as the method in training circles, especially during the preseason and throughout the season as physiological and psychological stress continued to mount. r. ryan ann, performance coach and faculty member at the niversity of issouri, reinvigorated interest in ad ustable periodi ation within the strength and conditioning community. He compared with linear periodi ation among college football players over a si week period and noted greater improvements in the group which were as follows 21 lbs more in the 1 bench press test, 3 lbs more in the 1 s uat test, and three repetitions more in the bench press to fatigue test (2010). 233 – PROGRAMS THAT WORK 2014

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involves performing four sets, whether the goal is hypertrophy, strength, power, or blend along the continuum of desired training outcomes. The first set can be interpreted as warm-up grooving proper motor engrams for subse uent sets and is performed at 0 of a given repetition ma . The second set is performed at , and the third set is performed at 100 of a given repetition ma at a prescribed load to failure. The performance on the third set determines the loading parameters of the fourth and final set. However, re uires close and ualified supervision as well as a favorable coach to athlete ratio. In team se ngs and with novices, I have found situational programming to be more practical.

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: IN SEASON PROGRAM Barbell Squat and Bench Press: Week 1 Barbell Squat and Bench Press: Week 2 Barbell Squat and Bench Press: Week 3 Barbell Squat and Bench Press: Week 4 Barbell Squat and Bench Press: Week 5 Barbell Squat and Bench Press: Week 6 Barbell Squat and Bench Press: Week 7 Barbell Squat and Bench Press: Week 8 Barbell Squat and Bench Press: Week 9 Barbell Squat and Bench Press: Week 10

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LOAD 81% (90% of 90%) 83% (91% of 90%) 85% (93.5% of 90%) 87% (95% of 90%)  83% (91% of 90%)  86% (94.6% of 90%)  83% (91% of 90%) 86% (94.6% of 90%) 89% (97.9% of 90%) 92% (101.2% of 90% OR 91%)

REPS 5 4 3 2 3 2 4 3 2 1-2

TOP 1 1 1 1 1 1 1 1 1 1-2

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The performance of each “top set” was monitored by me and or one of the members of the coaching staff. ovement uality, a product of speed and control was assessed during the e ecution of the top set, as was effort. layers with special needs, such as those recovering from in uries and certain position players, were provided appropriate regressions, progressions, and laterali ations. or instance, uarterbacks front s uatted with a cross face grip, and in higher repetition ranges, performed weighted push-ups wearing vests and or chains, specifically, to enable even weight distribution, but moreover, to integrate a ma imum effort closed chained hori ontal pushing movement to help counter some of repetitive open chained throwing motion involving hori ontal adduction and shoulder e tension. 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. ne advantageous characteristic shared by many e perienced bodybuilders is the accumulated knowledge of their body particularly as it relates to various training protocols coupled with a thorough understanding of what s he can and cannot do. ith this e perience comes a better ability to determine which e ercises, workouts and training patterns work well and which ones are less effective, or even counterproductive. The instinctive cues or training “si th sense” can be analogous to driving a high-performance race car. ears of training e perience allows an individual to gauge how far he can push his body before it “redlines” and comes only with time, patience and careful monitoring. aying close attention to strength, energy, recovery and any visual changes that are occurring will indicate when it’s time to accelerate or pull back. This knowledge is something that cannot be obtained from a te t and is invaluable when it comes to formulating a training program. 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 235 – PROGRAMS THAT WORK 2014

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well as ade uate sleep and nutrition. s it pertains to resistance training programming, an appropriate balance between isometric and isotonic protocols should e ist. or e ample, coaches and athletes should be cogni ant of the immense demand that intensive isometrics impose on the . trength athletes and inseason athletes should strongly consider reducing eccentric stress to mitigate muscle soreness, particularly , which can impede the activation and contractility of muscles. nce again, the reliance on instinct serves as an invaluable guide for appropriately ad usting training parameters. eferences Helms, E. (2013). Hot Topic: Practical Auto-Regulatory Strength Training. Retrieved from https://www.nsca.com/Education/Articles/Hot-Topic-Practical-Auto-Regulatory-Strength- Training/ 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. Siff, M. (2003). Supertraining. 5th Ed. Supertraining Institute

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bout the uthors oe iandonato, , , , presently serves as the oordinator of itness rograms at re el niversity, where he oversees assessments, personal training, and all recreational fitness programming. reviously, iandonato served as the Head trength and onditioning oach and itness irector at ermantown cademy in ort ashington, , where he presided over the assessment, preparation, and implementation of training programs for athletes in grades 6 through 12 and a diverse and accomplished alumni base, many of whom compete in collegiate athletics and in a host of professional and amateur leagues. iandonato also serves an ad unct instructor of e ercise science and fitness electives at colleges throughout the hiladelphia-area. oncurrent with his administrative and teaching duties, iandonato is also an accomplished writer, having authored nearly 300 articles appearing on websites and in print. reviously, iandonato held stints at aint oseph’s niversity, where he assisted with their strength and conditioning program, the niversity of ennsylvania, where he served as a personal trainer within their epartment of ecreation and at the hildren’s Hospital of hiladelphia, where he developed and availed health promotion programming in a number of departments. ctive in charitable and philanthropic affairs, iandonato is an e ecutive member of i - p, an organi ation which plans and hosts competitions of physical culture to raise money and awareness for homelessness. iandonato is a 200 graduate of airleigh ickinson niversity, where he studied psychology, and holds masters degrees in e ercise science and business administration. He is a ertified trength and onditioning pecialist through the ational trength and onditioning ssociation, and is a professional member of the merican hysiological ociety, merican ollege of ports edicine, and the ational cademy of ports edicine. 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

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Tension Triceps ope ushdowns 3 very light warm up sets of 20-30 3 warm up sets of 1 lose rip 2- oard ress ork up to two heavy sets of reps using an eccentric tempo that is the speed as you would normally use. ress each rep as you would a normal rep. er the last rep of the set hold the top position for a 10 count. Triple ini and tensions se three mini bands looped at shoulder level around a power rack. rab all the bands and step away from the rack as you would set up as you would be doing lying dumbbell e tensions. reform as many reps as you can with all three bands. ou want to fail somewhere between 10-1 . If the tension is too much step back. If it is not enough step forward. er 1 reps drop off one of the bands and do as many reps as you can, a er you reach failure again drop off so you are now only using one band and do as many reps as you can. hange hands. est 60 seconds and repeat. o this for 3 rounds ccentric arbell ush ps et the bar up at the bottom of a power rack or secured on the oor. He dumbbells can also work. et into a starting push up position with one figure on the smooth part of the bar. If your bar doesn’t have this then use what you would consider a close grip bench press distance. ower the rep using a 6 count. se your knees to get back to the starting position and lower again. hen you can no longer lower using a count the set is over. hoot for 6- reps. est 60 seconds and repeat. o this for 3 rounds

Tricep Torture ope ushdowns 3 very light warm up sets of 20-30 3 warm up sets of 1 erform s

Triset for

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ips to failure lose rip ushups (Thumbs and forefingers touching) ut your nose in the hole and go to failure plus negatives 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.

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Tearing p The Triceps ope ushdowns 3 very light warm up sets of 20-30 3 warm up sets of 1 oard resses se a 1- oard and work up to your best set of 10 reps rest 2 minutes sing the same weight go to a 2- oard and try to get 2 more reps than you did on the one board rest 2 minutes sing the same weight go to a 3 board and try to get 2 more reps than your last set rest 2 minutes sing the same weight go to a board and try to get 2 more reps than your last set rest 2 minutes i

ag ar ushdowns This is the bent bar 2-3 warm up sets ou will use 3 grips all within the same set. tart with 6 reverse grip pushdowns, without rest move to normal grip pushdowns for 6 reps and then to close grip pushdowns for 6 more reps. ach set will be for 1 reps. reform sets. s a finisher use the same weight and hold for a 1 count have way down, 1 more at peak contraction and 1 more at the half way back up point.

Tricep

t this point you will begin to do T I T . egin with your first arm and go to failure (hopefully around 1 reps) than go right to the ne t arm and try to get the same number of reps. ithout resting go back to the first arm again and do as many as you can again (should be around -12), then do the other arm. nce again without rest go back to the first arm and do this last round to failure (again). This time you may only get 2- reps. ushdowns ne rm everse rip 1-2 warm up sets n these you will pull down using your regular tempo and then hold the contraction for a 2 count and lower the weight with a count. o sets of 10 reps rabwalk ep, the old school e ercise where you sit on the oor and walk back wards using your hands. 2 sets to failure. If can’t due these due to short arms, shoulder issues, elbow issues of anything else ust pick any tricep machine and do set sets to failure in the 1 -20 rep range.

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 ross ody umbbell tensions ay at on a bench with one dumbbell in hand. ring the dumbbell down as you would a dumbbell e tension e cept you will bring the bell down to your opposite shoulder. work up to a weight that will be challenging to do 1 reps with switching arms a er each set.

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e h t g n i n i a r T r r e o y f a l n P a l l l P a l b a t u o n o n F l A o An h Scho ski n i p a N g l i e i r H b by GMa ELITEFTS the TEA

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Introduction

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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.

How my ideas have evolved…

hen I first got into coaching, I always defaulted to the weight room. ootball is a sport that has a re uirement for strength, and surely this is best developed in the weight room was my thought. o I focused the ma ority of my energies on ge ng athletes strong, and then outside of this we ran some, sprinted some, umped some, and so on. However, the problem was that I was only focusing on one side of the e uation and leaving a whole lot of hope in the other areas. 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.

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Outline The basis of this outline is starting with a team in postseason, which for most would be ecember. This will take them all the way through the season, ending tentatively in ovember (in deep playoff runs this would be pushed back further, but the ma ority of teams may not be in this position). hat I will do is give ideas of what can be focused on in each segment of the year. This outline features pring ootball which is common here in lorida, but may not be played in other states. or us, this is the month of ay. Post Season (December) 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. Early Offseason (January-Early February) 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.

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Mid Offseason (February through Mid-March) 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. Late Offseason (Late-March through April) 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. Spring Football (May) 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. Summer (June – July) e end up with about weeks to train in the summer before preseason camp. ith this, the first three to four weeks are higher in with a gradual transition toward the last three weeks being higher in as camp nears. uring this time, rather than have short, abrupt transitions from block to block there is a gradual transition with certain e ercises being slowly removed and others being introduced. However, with athletes of this level training for the most part is concurrent throughout the year. 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. 244 – PROGRAMS THAT WORK 2014

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Preseason (August) 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. In season (Late August – December) 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.

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Author Bio abriel aspinski is currently employed by the chool istrict of Hillsborough ounty at Hillsborough High chool in Tampa, lorida. In addition to his duties as testing coordinator, he is responsible for the physical preparation of the Hillsborough High chool football team. rior to this, he was a collegiate strength and conditioning coach at both eorge ason niversity and merican niversity and interned at the niversity of ittsburgh and obert orris niversity. He also worked in the private sector at arisi peed chool in ew ersey. aspinski has reached elite status in the sport of powerli ing in the 2 2-lb weight class. He is available for consultations through hysical reparation gmail.com. or more information, please visit his website at www.trainingwithpurposegn.com.

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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.”

Training for on- irth arents I don’t like total-body sessions because the warm-ups and pre-hab take forever unless you’re young or preternaturally resilient, by the end of both you’ve basically done a few conditioning circuits. I’m making an e ception here, though, because I might go five or si days between training sessions if I’m following an upper lower split, for e ample, that means upper might go five days without a training stimulus, while the lower could be going as many as ten days, depending on how hectic life is. That’s ust not acceptable. I went with a three-day epetition split. 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 repetitive in ury and aggravating lingering aches, so they have to be relatively “safe” li s.

Max Effort Day

Balanced Legs: I went with trap bar deadli s, using the upper handle to make the friendlier and going with a low hip position. This hits everything legs, abs, back, and grip. specially grip. ore specifically, it uses your erectors, traps, and lats like a deadli , but works your abs like a s uat. It also increases your odds of hearing people say things like “ an, I wish I could deadli that much.” If you compete, trust your udgment here and may the orce be with you. 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.

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Repetition Day

Balanced Legs: or most people, I’d say deep front s uats. or folks like me with loose shoulders, I’d go with upright ercher s uats where you descend until the bar touches your knees. erchers also nail your lower abs, so that’d be another reason to try them. 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.

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Here’s my microcycle charted out with sets and reps: ME Trap dead BS push-ups Leg raises

Sets/Reps 1RM 3 x 4-7 3x5

Repetition Zerchers Floor press Rope PDs Face-pulls Press-downs Hammer curls Pallof press

Sets/Reps 3 x 7-10 3 x 7-10 3 x 10-15 3 x 10-15 3 x 10-15 3 x 10-15 3 x 10-15

DE/Iso Jumps DE box squat DE dead DE bench Monkey swing Planks

Sets/Reps 3 sets 3x3 3 x 3 or 9 x 1 3x3 3 trips 3 for time

Training for Birth Parents Kegals. Lots of Kegals.

Author Bio randon atterson is a recreational li er and sports science unkie. He focuses on culling through and “translating” the esoteric aspects of strength research, theory, and programming for the benefit of everyone from coaches to beginning li ers. randon also runs econd evel ootball, a website devoted to gridiron football. ou can follow him on Twitter port cience for commentary and news on sport training and theory.

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he program below is a 12 week off-season program for a position player in the game baseball. This 12 week plan has been designed as the first 3 phases of training leading up to the collegiate winter break. The initial week begins with a focus on introducing the athletes to the program, techni ue repetition, and unctional ovement creen testing. This piece was not included as part of the 12 week li ing plan for the offseason program seen below. 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 att ein serves as the irector of ports erformance at alisbury niversity in alisbury, aryland and supervises 21 sports training programs. hris essina is a raduate ssistant ports erformance oach at alisbury who works with both the aseball and o ball teams at the niversity. If you have any uestions regarding the program, please feel free to contact us - att ein manein salisbury.edu or hris essina cmessina1 gulls. salisbury.edu

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Haylee, 14 Greenville, OH I WISH TO GO TO THE BAHAMAS Fourteen year old Haylee, diagnosed with Meningioma, is all too familiar with hospital visits and medical treatments. Meningiomas are a set of tumors arising in the layers surrounding the central nervous system. Even with his condition, Haylee finds joy in playing softball, shopping with her sisters, and being class president at her school. During her visit from Wish-Granting Volunteers, Haylee knew exactly what her one true wish was. She wished to have a vacation to the Bahamas for her and her family. After such a difficult year, she could think of nothing better than sharing her wish with her family. This January her wish will come true. Haylee is very excited go on her first family vacation! She and her family will get to swim with the dolphins and fly down the water slides. For Haylee, going to the Bahamas is more than just a wish come true, it’s a beacon of hope that will help her continue the fight against her medical condition.

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his program is incredibly simple in nature and aimed at improving the li er’s proficiency in the competition li , as well improve upon weak points in the physi ue. lthough simple, it is incredibly challenging in the physical and mental sense. It can be broken down into three blocks. The first block, lasting weeks, involves only li s at 0 (of unwrapped 1 ). The s uat will be performed twice per week ( or e ample aturday and Tuesday). ne day (HI H) will be aimed at building volume and increasing the amount of work done in each subse uent week. The second ( ) will be a maintenance day, which will be used to engrain techni ue as well as increase volume of accessory li s to build the weak points in the physi ue. oads are kept light on accessory work and the emphasis is placed on blood ow, or as we like to call it “ hasing the ump.” The second block, lasting weeks, is aimed at further refining techni ue and tapering up the intensity while decreasing volume. The s uat will only be performed once a week in this block. The day will be eliminated. ach week, intensity is increased by , and the volume decreases accordingly. It is during this block when wraps would be implemented, should you choose to compete in them. The third and final block, lasting 2 weeks, is the taper or deload block. olume is dropped very low to allow recovery in preparation for competition. The first week of this block is when openers will be taken. The 12th and final week is meet week nce you arrive at the meet, you will be primed for a H . o get your

Block 1 - Base Building Week 1

HIGH uat 0 2 6sets ulgarian plit uat 3 1 hest upported ow 10 eighted itups 10 LOW uat 0 2 6sets eg ress 3 20 alking lunges 3 20steps eg urls 3 2 eg tensions 3 2 ulldown bs 3 20 255 – PROGRAMS THAT WORK 2014

Week 2

HIGH uat 0 3 6sets ulgarian plit uat 3 1 hest upported ow 10 eighted itups 10 LOW uat 0 2 6sets eg ress 3 20 alking lunges 3 20steps eg urls 3 2 eg tensions 3 2 ulldown bs 3 20

Week 3

HIGH uat 0 6sets ulgarian plit uat 3 1 hest upported ow 10 eighted itups 10 LOW uat 0 2 6sets eg ress 3 20 alking lunges 3 20steps eg urls 3 2 eg tensions 3 2 ulldown bs 3 20

Week 4

HIGH uat 0 6sets ulgarian plit uat 3 1 hest upported ow 10 eighted itups 10 LOW uat 0 2 6sets eg ress 3 20 alking lunges 3 20steps eg urls 3 2 eg tensions 3 2 ulldown bs 3 20

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Week 5

alking unges 3 20steps hest upported ow 1 eighted itups 1

HIGH uat 0 6 6sets ulgarian plit uat 3 1 hest upported ow 10 eighted itups 10

Week 9

HIGH uat 100 2 2 If wraps are to be used, 100 of wrapped 1 used and wraps are to be worn for all sets hest upported ow 1 eighted itups 1

LOW uat 0 2 6sets eg ress 3 20 alking lunges 3 20steps eg urls 3 2 eg tensions 3 2 ulldown bs 3 20

will be

Block 3 – Taper Week 10

Block 2 - Peaking

HIGH uat pener 1 1set one under competition conditions hest upported ow 3 1 eighted itups 3 1

Week 6

HIGH uat 2 sets If wraps are to be used, 2 sets will be performed without wraps, then the weight will be changed to Week 11 of wrapped 1 and the final 3 sets will be done wearing wraps HIGH alking unges 3 20steps uat 0 2 3sets hest upported ow 1 raps are not to be worn eighted itups 1

Week 7

HIGH uat 90 2 sets If wraps are to be used, 1 sets will be performed without wraps, then the weight will be changed to 90 of wrapped 1 and the final 3 sets will be done wearing wraps alking unges 3 20steps hest upported ow 1 eighted itups 1

Week 12 – Meet Week (Saturday Meet) On Tuesday uat 60 3sets raps are not to be worn

Saturday – Meet Day GO GET YOUR PR!!!

Week 8

HIGH uat 9 2 3sets If wraps are to be used, 9 of wrapped 1 used and wraps are to be worn for all sets 256 – PROGRAMS THAT WORK 2014

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Author Bio oach neid started his ourney at the niversity of outh lorida as an intern trength and onditioning oach gaining e perience with the football program, as well as the baseball, track and field, and the men’s and women’s soccer programs. sing this e perience, he moved onto become the ssistant trength oach at obert orris niversity, working primarily with women’s basketball, men’s and women’s lacrosse, field hockey and so ball, as well as being the top assistant with the football program. oach neid’s last posting was as the ssistant trength and onditioning oach at the niversity of Tampa, working with women’s basketball, swimming, women’s soccer, women’s volleyball and baseball teams. uring his time working in the , oach neid also pursed his education heavily, earning a aster’s of cience degree in ercise cience from the niversity of outh lorida, as well as a aster’s of cience degree in ports anagement from obert orris niversity. oach neid is certified through the ational trength and onditioning ssociation as a ertified trength and onditioning pecialist. He is also certified through the nited tates eightli ing ssociation as an lympic i ing oach.

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Beginners Workout Week 1

Monday Squat Leg Press Pistol Squat Hise Shrugs Glute Ham Raise

Sets APRE 10 4 4 3 6

Reps

Tuesday Bench Press JM Press Tate Press Lat Pull Downs Bradford Press Band Pull Aparts

Sets APRE 10 6 6 6 3 3

Reps 10 15 10 10 12

Intensity Maximal Moderate Moderate Heavy Moderate Mini band

Thursday Deadlift Dimel Deadlifts Walking Lunge Pull Down Abs Reverse Hypers

Sets 5 3 3 6 6

Reps 5 20 8each leg 10 10

Intensity Moderate Light Moderate Moderate Moderate

Friday Close Grip Bench Press DB Rolling Triceps Extension Chest Supported Row DB Row DB Arnold Press Hammer Curls

Sets 5 6

Reps 5 10

Intensity Moderate Heavy

6 6 3 3

10 10 10e 12

Heavy Moderate Heavy Moderate

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8 10each leg 20 8

Intensity Maximal Heavy Bodyweight Moderate Bodyweight

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Week 2

Monday Squat Leg Press Pistol Squat Hise Shrugs Glute Ham Raise

Sets APRE 10 4 4 4 6

Reps

Tuesday Bench Press JM Press Tate Press Lat Pull Downs Bradford Press Band Pull Aparts

Sets APRE 10 6 6 6 3 3

Reps 6 20 10 10 12

Intensity Maximal Heavy Light Heavy Moderate Mini band

Thursday Rack Pull Dimel Deadlifts Walking Lunge Pull Down Abs Reverse Hypers

Sets 5 3 3 6 6

Reps 5 20 8each leg 10 10

Intensity Moderate Light Moderate Moderate Moderate

Friday Close Grip Bench Press DB Rolling Triceps Extension Chest Supported Row DB Row DB Arnold Press Hammer Curls

Sets 5 6

Reps 5 10

Intensity Moderate Heavy

6 6 3 3

10 6 10e 12

Moderate Heavy Heavy Moderate

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6 12each leg 15 8

Intensity Maximal Heavy Bodyweight Heavy Bodyweight

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Week 3

Monday Squat Hack Squat Pistol Squat Hise Shrugs Glute Ham Raise

Sets APRE 6 4 4 4 6

Reps

Tuesday Bench Press JM Press Tate Press Lat Pull Downs-Reverse Grip Behind Neck Press Band Pull ApartsPalms Up

Sets APRE 6 6 6 6

Reps 12 10 10

Intensity Maximal Light Heavy Heavy

3 3

10 12

Moderate Mini band

Thursday Deadlift Dimel Deadlifts Walking Lunge Pull Down Abs Reverse Hypers

Sets 5 3 3 6 6

Reps 5 20 8each leg 10 10

Intensity Moderate Light Moderate Moderate Moderate

Friday Close Grip Bench Press Triceps Pushdowns Chest Supported Row DB Row Lateral Raise/Rear Raise Hammer Curls

Sets 5 6 6 6 3

Reps 5 10 6 10 10e

Intensity Moderate Heavy Heavy Moderate Heavy

3

12

Moderate

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10 12each leg 15 8

Intensity Maximal Moderate Bodyweight Heavy Hands behind head

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Week 4

Monday Squat Hack Squat Pistol Squat Hise Shrugs Glute Ham Raise

Sets APRE 6 4 4 4 6

Reps

Tuesday Bench Press JM Press Tate Press Lat Pull Downs-Reverse Grip Behind Neck Press Band Pull ApartsPalms Up

Sets APRE 6 6 6 6

Reps 6 20 10

Intensity Maximal Heavy Light Heavy

3 3

10 12

Moderate Mini band

Thursday Rack Pullst Dimel Deadlifts Walking Lunge Pull Down Abs Reverse Hypers

Sets 5 3 3 6 6

Reps 5 20 8each leg 10 10

Intensity Heavy Light Moderate Moderate Moderate

Friday Close Grip Bench Press Triceps Pushdowns Chest Supported Row DB Row Lateral Raise/Rear Raise Hammer Curls

Sets 5 6 6 6 3

Reps 5 10 10 6 10e

Intensity Moderate Heavy Moderate Heavy Light

3

12

Moderate

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8 12each leg 20 8

Intensity Maximal Moderate Bodyweight Moderate Hands behind head

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Week 5

Monday Squat Leg Press Pistol Squat-elevated Hise Shrugs change the bar Glute Ham Raise

Sets APRE 3 4 4 4

Reps 8 8each leg 20

Intensity Maximal Moderate Bodyweight Moderate

6

8

Plate on chest

Tuesday Bench Press 4 Board Press Close grip Piston Pushdowns Lat Pull Downs-V Handle Behind Neck Press Face Pulls

Sets APRE 3 6

Reps 6

Intensity Maximal Heavy

6 6

20 10

Light Heavy

3 3

10 12

Moderate Mini band

Thursday Deadlift Dimel Deadlifts Reverse Walking Lunge Pull Down Abs Reverse Hypers

Sets APRE 3 3 3 6 6

Reps 20 8each leg 10 10

Intensity Maximal Light Moderate Moderate Moderate

Friday Close Bench Press Rolling DB Extension on floor Chest Supported Row DB Row elbows out Lateral Raise/Rear Raise Hammer Curls

Sets 5 6

Reps 5 10

Intensity Moderate Heavy

6 6 3

10 6 10e

Moderate Heavy Light

3

12

Moderate

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Week 6

Monday Squat Leg Press Pistol Squat-elevated Hise Shrugs change the bar Glute Ham Raise

Sets APRE 3 4 4 4

Reps 8 8each leg 20

Intensity Maximal Moderate Bodyweight Moderate

6

8

Plate on chest

Tuesday Bench Press 4 Board Press Close grip Piston Pushdowns Lat Pull Downs-V Handle Behind Neck Press Face Pulls

Sets APRE 3 6

Reps 6

Intensity Maximal Heavy

6 6

20 10

Light Heavy

3 3

10 12

Moderate Mini band

Thursday Deadlift Dimel Deadlifts Reverse Walking Lunge Pull Down Abs Reverse Hypers

Sets APRE 3 3 3 6 6

Reps 20 8each leg 10 10

Intensity Maximal Light Moderate Moderate Moderate

Friday Close Bench Press Rolling DB Extension on floor Chest Supported Row DB Row elbows out Lateral Raise/Rear Raise Hammer Curls

Sets 5 6

Reps 5 10

Intensity Moderate Heavy

6 6 3

10 6 10e

Moderate Heavy Light

3

12

Moderate

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.

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ski w e d lia La

by JMu ELITEFTS TEA

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W

hen training heavy lower body work, it’s very di cult to train s uats and deadli s heavy all the time. or advanced li ers (and even intermediate li ers), it can be very ta ing to try to hit near ma numbers all the time. ith ma effort work, our goal is to strain through a heavy weight. The amount of time it takes to complete a set is called “time under tension.” s you get stronger and more neuromuscularly e cient, you will be able to strain for a longer period of time. ith this in mind, you won’t need to s uat (competition s uat) over 90 every single week. e can get the same nervous system effect by doing special e ercises that will bring up weak points and help us strain through heavy li s. 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.

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k c a al B

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by

len l A d i Dav FTS

ITE L E AM

TE

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A

er working with clients ranging form top level powerli ers all the way to 0 year olds, I have come to two conclusions irst, most people are severely lacking in overall back strength and development and second, you can never have too much back musculature. rom a health and performance perspective, back strength and muscular helps to improve posture and stability to many of our day to day activities. ince most of our daily movements are done anteriorly, posterior development is key to reducing aches and pains and in uries caused by poor strength balance. rom a physi ue perspective, significant back development can set you a part from all the other meat heads who focus primarily on the anterior muscles. any people look big from the front but few look big from all 360 degrees. 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, powerli 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

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Day 3 1 ronated aying T’s 10 (lay on a bench set at a low incline, focus on pulling the shoulder blades together and the shoulders back, keep your arms straight and head in neutral) 2 upinated aying T’s 10 3 eutral aying T’s a (do as many reps as possible following the other two hand positions) acepulls w 3 count hold 1 all lides 100 total (with your back against the wall, keep your butt, back, head, elbows and hands against the wall, your feet may need to be out from the wall a bit, pull your elbows down like doing a pulldown before pushing them back up the wall to e tension, make sure to pull back against the wall the entire time, take as many sets as need to finish lanks 3 10 10sec w sec break (hold in a plank position for 10 sec, e ing your glutes and abs as hard as possible, rest sec, then repeat for 10 reps, do 3 sets) 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 avid llen is the owner of itness is emphis, Tennessee, where he trains clients of all different backgrounds. itness is also home to some of the best powerli ers, trongmen, and fit individuals in the entire mid-south. avid is also a former college football player and collegiate strength and conditioning coach and competes in powerli ing, bodybuilding, and trongman. ou can check out all things itness at his website www.nbsfitness.net.

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S

270 – PROGRAMS THAT WORK 2014

b

e ist k i M n y Jo column TS

F ELITE

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T

he nature of this program is intended for those wanting to add both ma strength and speed to the main li s, while addressing and training specific weaknesses. This program is intended for higher intermediate individuals who have already established a solid strength based. The program is a 6-week training plan incorporating a -day training split with 2 upper body days and 2 lower body days, although some days incorporate a lower or upper body movement even though each intended day is used mainly for upper or lower body. ach training day begins with specific warm-up patterns via mobility, activation, and movement prep, including shoulder and hip mobility, each including specific rep schemes, which should be tailored to the individual depending on what the athlete or client needs. or each training day, the athlete starts with a main li for the prescribed set and rep scheme indicated as “wo 1” or workout 1. ollowing the main li , accessory e ercises are completed for the desired set and rep scheme for each training day. The ne t week on “ ay 1”, the athlete will rotate out the other main li . In this case, instead of eadli , it will be oodmornings seconds for “workout 1”, again followed by the accessory movements. The 3rd week now rotates back to eadli but for “workout 2 (which is speed), for the appropriate sets and reps. ssentially this plan of rotating out certain main li s is completed for all training days and weeks, while keeping the accessory movements the same. hile the numbers here are used as a sample to show specifics of the program, they should be individuali ed to the athlete or client, as they will posses different strength abilities and weaknesses. Therefore, planning according to the specific needs of the person is recommended to ma imi e their results. nce the program is completed, retesting and assessing is recommended in order to progress to the ne t level of strength.

Day 1

Order

1

rder

Mobility, Activation &v. Prep oam oll Hip le or tretch Passive Lock L Hip Bridge Quadrapep houlder obility (E ) dductor obility (rock backs) ingle rm B armers walk (heavy) L all nkle obility quat to tand

esistance Training E ercise LTE TE " 2" E E I E E Deadlift Training ma 5

1

Sets 1 1 1 1 1 1 1 1

Reps Rest 10 0 30 sec. each 0 5 0 10 0 10 0 5 0 10 0 5 0 ets

K UT

GoodMornings

eps

est

wo 1 310 3, 355 3, 00 1, , 355 1, 15 1, 355 3 wo2 peed 225 2, 2 5 2, 265 2, 265 2, 265 2, 265 2, 265 2 wo3 330 5, 3 0 3, 00 1, 3 0 1, 25 1

6 6 5

wo 1 wo2 wo3

3 3 3

5 sec 5 sec 5 sec

105 5 sec 120 5 sec 135 a 5 sec

3,3,1,1,1,3 2,2,2,2,2,2, 5,3,1,1,1

2a

DB Rows

3-

-10

2b

Rear-Foot Elevated Split Squat (RFESS)

3-

-10

2c

Band Pull Through, or cable pull throughs if use a band, use average or heavy band

3-

-10

3-

-10

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3 min 3 min 3 min

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Day 2

Order

Mobility, Activation &v. Prep Foam Roll/SMR Hip Flexor Stretch Passive Lock SL Hip Bridge Scap Wall Slides Adductor Mobility (rock backs) Ab WheelRollouts SL Wall Ankle Mobility Band-pull aparts

Order

Day 3 Order 1A

Mobility, Activation &v. Prep Foam Roll/SMR Hip Flexor Stretch Passive Lock SL Hip Bridge Quadrapep Shoulder Mobility (ER) Adductor Mobility (rock backs) Ab Wheel Rollouts SL Wall Ankle Mobility Squat to Stand

Resistance Training Exercise ALTERNATE "#2" EXERCISE EA WORKOUT Bench Training max = 270

1A

1 1 1 1 1 1 1 3

Sets

Reps Rest 10 0 30 sec. each 0 5 0 10 0 10 0 10 0 10 0 12 0

Reps 1 1 1 1 1 1 1 1

Rest

10 30 sec. each 5 10 10 5 10 5

0 0 0 0 0 0 0 0

Sets wo 1 190x3,220 x3, 245 x1, 220 x1, 250x1, 220 x3+ wo2 Speed 150x3, 150x3, 150x3, 160 x3, 160 x3, 160x3 wo3 200 x5, 225 x3, 245 x1, 225 x3, 260 x1+ wo 1 wo2 wo3

DB Incline

Sets

Reps

Rest

6 6 5

3,3,1,1,1,3+ 2,2,2,2,2,2, 5,3,1,1,1+

3-4 3-4 3-4

8-10 8-10 8-10

2a

Supinated grip Lat pulldows

4

8-10

2b

Face Pulls

4

12

2c

Incline DB JM Press

3-4

8-10

Grip Work- plate pintches

2

hold for time

Order 1A

Resistance Training Sets Exercise ALTERNATE "#2" EXERCISE EA WORKOUT wo 1 230 x3, 265x3, 300 x1, 265 x1, 315 x1, 265 x3+ 6 Box Squat, with 2 sec pause wo2 Speed 225x2, 245 x2, 265 x2, 265x2, 265 x2, 265x2, 265x2 6 Training max = 330 wo3 245 x5, 270 x3, 300 x1, 330 x1, 270 x1, 300 x1+ 5

1A

DB RDL

wo 1 wo2 wo3

Reps

3 min 3 min 3 min

Rest

3,3,1,1,1,3+ 2,2,2,2,2,2, 5,3,1,1,1+

3 3 3

10 10 10

2a

DB Rows

3-4

8-10

2b

Rear-Foot Elevated Split Squat (RFESS)

3-4

8-10

2c

Band Pull Through, or cable pull throughs if use a band, use average or heavy band

3-4

8-10

3-4

8-10

3 min 3 min 3 min

Day 4

1

rder

Order

Mobility, Activation &v. Prep oam oll Hip le or tretch Passive Lock L Hip Bridge cap all lides dductor obility (rock backs) ingle rm B armers (heavy) L all nkle obility Band Pull-aparts

esistance Training E ercise LTE TE " 2" E E I E E Overhead press Training ma 155

1

Chins

Sets

Reps 1 1 1 1 1 1 1 3

Rest

10 30 sec. each 5 10 10

0 0 0 0 0 0 0 0

10 12

ets K UTwo 1 wo2 wo3 wo1 wo2 wo3

105 5, 115 5, 125 3 same same

eps

est

3 3 3

5,5,3 5,5,3 5,3,3

3 3 3

12 12 12

2a

Supinated Grip Lat Pulldowns

-10

2b

Face Pulls

-10

2c

incline DB JM Press DB pickups with fat grips(choose DB Weight)

3 min 3 min 3 min

3-

-10

2

5 each hand

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 .

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ting r e e G ane ributo

by TZEFTS cont ELI

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I

f you’ve been powerli ing for any amount of time, you’ve e perienced an in ury or two. This could be your lower back, your hip(s), a hamstring, or any other number of things. hat I want to share with you is a low-freuency ten-week deadli program that has worked very well for me, and yielded a -pound raw . I did this while not only staying in ury-free, but also keeping any aggravation of old in uries to a minimum. gain, anyone who’s been around the sport for a while knows how valuable this can be, especially when taking into consideration how bad the deadli can beat you up if trained improperly. The basic split here re uires that you pull at a high intensity on the weeks that you do deadli . n the weeks you don’t, your focus will be on building the upper back and weak areas. I do best with rep work when training my deadli . I’ve found the optimal range for me to be in the three to si rep range. I also pull touch n’ go, then do separate work to address the start of the pull with lighter weights (60 - 0 range). I believe that the time-under-tension on the rep sets helps to reinforce the proper position that needs to be held with a ma effort deadli . In the end it’s up to you if you pull touch n’ go, or dead stop reps. I’m simply sharing what I like, and what works for me personally. The following is a sample of how I set up my deadli cycle over ten weeks. I will leave the accessory work up to you, only focusing on the main movements. ou will have to choose what accessories address your weak points the best. Deadlift to a max set of 6 reps Week 1 Deadlift to the knees (3 sec pause) 3x3 @60% Lats Traps Biceps Core Bent over rows: 3x8 heavy Week 2 A second row movement Pulldowns or Chins 2-3 movements for your weak areas Deadlift to a max set of 5 reps Week 3 Deadlift to the knees (3 sec pause) 3x3 @65% Lats Traps Biceps Core Bent over rows: 3x6 heavy Week 4 A second row movement Pulldowns or chins 2-3 movements for your weak areas Deadlift to a max set of 4 reps Week 5 Deadlift to the knees (3 sec pause) 3x3 @70% Lats Traps Biceps Core Bent over rows: 3x5 heavy Week 6 A second row movement Pulldowns or chins 2-3 movements for your weak areas

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Week 7

Week 8

Week 9

Week 10

Deadlift to a max set of 3 reps Deadlift to the knees (3 sec pause) 3x2 @75% Lats Traps Biceps Core Bent over rows: 3x4 heavy A second row movement Pulldowns or chins 2-3 movements for your weak areas Deadlift to a max set of 2 reps Deadlift to the knees (3 sec pause) 3x2 @60% Lats Traps Biceps Core Bent over rows: 3x3 heavy A second row movement Pulldowns or chins 2-3 movements for your weak areas

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.

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c i s a h p i T r S T I A W osino

T by

tr e P r e Jennif TS F

LITE E M A

TE

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ast year I wrote about applying Triphasic Training to powerli ing and a concurrent system. This year, I am again going to present you with a Triphasic program, but this time add a different twist.

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 muscular 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.

Before we start let’s review some terms though:

Eccentric: voluntary muscle activity in which there is an overall lengthening of the muscle. Think of it as the lowering of a rep on a bicep curl. Concentric: voluntary muscle activity in which there is an overall shortening of the muscle in response to resistance. 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. Macrocycle: The accumulation of the mesocycles into one large plan. 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

Before starting we do go over correct movements and preform the following tests:

(1)1. mile for time (gives an estimate of 2 ma ) (2) lank hold ( uscular ndurance) (3)1 minute push-up ( uscular ndurance) ( )30 sec weighted chair stand ( ower) I do not have them do one rep ma testing because I do not even know if they can s uat at this point, let alone ma out). 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. 278 – PROGRAMS THAT WORK 2014

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The Program Overview

Macrocycle: utumn ircuit Training lass (1 weeks) eloads are not listed but assumed every fourth week. Mesocycle I (block I): eneral reparatory hase (

)

Weeks 1-3

Mesocycle II (block II) ccentric lock

Weeks 5-7

Mesocycle III (block III): Isometric lock

Weeks 9-11

Mesocycle IV (block IV): oncentric lock

Weeks 13-15

ith all training sessions they begin with a general warm up, then move to a specific warm up. sions are finished with cool downs. Mesocycle I (block I): eneral reparatory hase ( Focus: learning basic movements

ll training ses-

)

Aim one: proper movement Aim two: development of aerobic base Aim three: tolerance to balanced muscular work ote ll resistance training ( T) is done with bodyweight till proper form is demonstrated, as well as verbal communication to instructor of appropriate corrections during technical breakdown.

Jump rope is used for aerobic exercise.

eek ne 20 sec resistance training 20 sec aerobic work ( ump rope) 20 sec rest eek Two 30 sec T, 30 sec aerobic work, 20 sec rest eek Three 30 sec T, 30 sec aerobic work, 10 sec rest

Day one: 1. 2. 3. .

oblet s uat ush-ups wide hand placement upermans lute bridges

Day two: 1. 2. 3. .

everse goblet lunge ush-ups narrow hand placement ingle arm single leg superman ingle leg glute bridges

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Mesocycle II (block II): ccentric lock Focus: oading basic movements while utili ing eccentrics to teach appropriate movement patterns and first phase of Triphasic action. Aim one: oncurrent increases in muscular strength and endurance Aim two: progression to aerobic adaptations obtained in block I T all T e ercises loaded. -second eccentric time assigned to reps each week. erobic e ercise ( gresses to a combination of umping acks, running in place, high knees, and butt kicks.

) pro-

Week One: 60 sec resistance training ( T) 30 sec aerobic work 30 sec rest Week Two: 60 sec T, 60 sec aerobic work, 30 sec rest Week Three: 90 sec T, 60 sec aerobic work, 30 sec rest

Day one: compound movement exercise 1. 2. 3. .

ront s uat- sec eccentric ush-ups wide hand placement - sec eccentric ent over row- sec eccentric arbell glute bridges- sec eccentric

Day two: 1. 2. 3. .

oblet lunge- sec eccentric ush-ups narrow hand placement- sec eccentric ingle arm row- sec eccentric sec eccentric lunge ump (do a sec eccentric on the way down then ump up)

Mesocycle III (block III): Isometric lock ocus isometric movements allowing trainee to learn to store and transfer energy. 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. (

) all out sprints on treadmill, bike, or rower

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

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Day one:

1.Isometric barbell back s uat 2. Isometric pushups 3. Isometric lat pull down . Isometric

Day two:

1. Isometric unge 2. Isometric ench 3. Isometric ingle arm single leg superman . Isometric ulgarian goblet split s uat ump Mesocycle IV (block IV): oncentric lock ocus a imal orce evelopment while continuing to progress aerobic adaptations Aim one: nhancement of muscular strength while preforming circuit type training im two Increasing anaerobic power capacity Info: oaded movements ( T), increasing weight selected each week. ( ) all out sprints on treadmill with incline or turned off 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 treadmill ( 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 treadmill ( 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

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Author Bio ennifer etrosino is a raw powerli er in the 9 - and 10 -pound weight classes. he holds the all-time merican record s uat in the 10 -pound weight class and the top-five all-time s uat in the 9 -pound class. he is a former division I strength coach and is currently pursuing her master’s degree in kinesiology at hio tate while working as a graduate teacher assistant. he can be contacted at ennympetro aol.com.

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