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
OS IV E DOMINATE
PL TH YOUR SPORT
X
E REN G E HOL
E.
WRESTLING, SOFTBALL, FOOTBALL,
ST DRIVE
PUSH
BIG S
RECO
Q
R
U
D
ATS O
BENC
T.
UT O
PULL
H PR
F
E
DE A
T
S
D
H
S
L
ES IN
IF
TO
TS TH
AT
THROWING, CROSSFIT, ICE HOCKEY
PAGE 214
O U !
UL L LOCK
S T HE GYM
F ROS
AT T LE AC
R
POWER SECRETS
REVEALED
GOGGINS’ DEADLIFT | AMIT SAPIR’S SIZE BUILDING
MAROSCHER ON GRIP | LADEWSKI ON THE SQUAT
DIZENZO ON BENCH | SELKOW ON THE PROWLER
PAGE 57
MEADOWS’
MT. DOG MASS
LIFT TO MAKE JOHN MEADOWS SHARES HIS UNIQUE
A DIFFERENCE INCINERATOR HYPERTROPHY TRAINING TO

PACK ON DENSE FREAKISH MUSCLE SIZE!
ALL PROCEEDS OF THESE BOOKS BENEFITS
MAKE-A-WISH FOUNDATION OHIO, KENTUCKY, INDIANA 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 volun-
teer work, over a uarter of a million dollars donated and stepping up in
helping the chapter grow. hen elite s can partner with another orga-
ni 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
ENTS
CONT
    4TH EDITION, BOOK 1
LIVE LEARN PASS ON

1 Bench Press Wave 8 Making Wishes 14 The Old Fashioned
Training Weightlifting
teve ulcinella 9 Build Your Method
Hamstrings for a lint arden
2 Twelve-week Big Deadlift
Off-season Softball teve oggins 15 Training for Football
Program at asey
oe chillero 10 Four-week Program
for Busy Times 16 Mountain Dog
3 Strongwoman lwyn osgrove Muscle-building
Training Program
ike astell 11 Track-and-Field ohn eadows
Throwing by
4 Bodybuilding ryan ann 17 Not Long Ago...
Three-way Split an ohn
helby tarnes 12 Volume Training for
5 Size and Strength Physique
Gym Program Competitors
lycia Israel
shley ones
6 Prowler Programs 13 Twelve-week Bench

for the Extremely Press Training
Tough Cycle
Harry elkow oey mith
7 Eight-week Football
Program
ike olden
18 Making Wishes 26 Bioenergetic 31 Making Wishes
Off-season Training
for Ice Hockey 32 Training the Autistic
19 Youth “One Set of cott mberger
Twenty” Program Child
teve lsen efi haralambous arden
27 The Collegiate
Strength Coach 33 Adjusting Training
20 Fast Deadlift PR Strength Program
Program for Age and
Todd Hamer Competing
o ordan
28 Rest Pause Demands
21 Hybrid Power Program
oe iandonato
building Program lwyn osgrove
le ander ortes 34 Four Triceps
Workouts That Will
22 The Monster Grip 29 Advancing in Light Your Arms Up
Non-program Olympic ave Tate
my attles Weightlifting
oug erninger 35 Annual Plan for
23 Chin-up Template Training the High
att adewski 30 Twenty-week Raw School Football
Dog Yoked Program player
24 Olympic Lifting Cycle abriel aspinski
Program randon mitley
ark atts 36 Average Joe
Training for New
25 Post Rehab Training Parents
urphy randon atterson
38 Making Wishes
37 Position-Specific Training Program for 39 Modified Russian
Baseball Peaking Program for
att ein the Squat
aul neid
40 Beginner Strength
Workout
ryan ann
41 Cycling Squats and

Deadlifts for Max
Effort Work
ulia adewski
42 Maximal Back
Hypertrophy
avid llen
43 Max Strength and

Speed Program
on ike
44 Pulling Every Other

Week
ane eeting
45 A Triphasic Twist
ennifer etrosino
k
i x
S ve Pr o g r -W es
e e s i o n
P u l c inella
Wa b
T
y
E
S
A
t
M
e
E
ve EFTS
T
LI
6 – PROGRAMS THAT WORK 2014 elitefts.com

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 Week 2 week 3 week 4 week 5 week 6

250*3 255*3 260*3 265*3 270*3 275*3
255*2 260*2 265*2 270*2 275*2 280*2
260*1 265*1 270*1 275*1 270*1 285*1
255*3 260*3 265*3 270*3 275*3 280*3

260*2 265*2 270*2 275*2 280*2 285*2
265*1 270*1 275*1 280*1 285*1 290*1
260*3 265*3 270*3 275*3 280*3 285*3

265*2 270*2 275*2 280*2 285*2 290*2
270*1 275*1 270*1 285*1 290*1 295*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.

s o n
O f f a m -S e a
12- We e k
P r o g r
o f t b all lero S c hil nist
S b
ELITE
e
y Jo colum
FTS

T
his program is designed for a 30-year- This program is designed to be performed
old recreational so ball player who 3 days per week, and includes a lower body day,
wanted to improve their speed and upper body day, and a full-body training day.
agility, as well as rotational power The program works in 3-week blocks in order
for so ball. They also wanted to do this in to focus on overloading certain movements
the framework of a program which they for a few weeks at a time before changing to
could perform with their busy schedule, and a new training stimulus. This is also to focus
would improve strength, muscle si e, and on improving various performance traits and
conditioning as secondary goals. This program allowing the athlete to learn movements before
is designed to address all their goals, in a simple rotating them too uickly.
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.

This program includes: Notes & Definitions:
1 prints for peed s many reps as possible (when
evelopment performing these sets, it is advisable to leave one
2 T- rill ro gility rills for rep “in the tank”. They shouldn’t be performed
gility Training until complete failure)
3 o umps, otational ed epetition a
all Throws, and ore 1 If two movements are labeled
laster otations for as 1 2 ( 1, 2, etc) then you
Power should perform those movements
evelopment back to back with alternating each
uat, ench, eadli , set.
and verhead ress 2 ssistance ovements are listed in
ariations for trength order of importance. If time is limited or the
evelopment athlete is feeling run down, movements listed at
5 ssistance ovements to the end such as curls and tricep pushdowns, can
uild uscle, romote be omitted. The main movement (s uat, bench,
alance, and revent In ury deadli , overhead press variation) for the day
6 Incline Treadmill should be performed as a top priority.
prints, ower
prints, and High- ep
ettlebell ariations for
onditioning
Block 1 – Week 1
UPPER DAY: LOWER DAY: FULL BODY DAY:
Explosiveness/Power: Explosiveness/Power:
1 plosive ore laster 1 o umps - 0 - 3 Speed/Agility:
otations - 3 sets of trength 1 10 ard prints 1
reps 1 uat 1 rest until fully
Strength: 1 ork up to ep recovered (likely
1 wiss ar ench ress a 1-2 mins)
(middle handles) 2 ollow with 0 of Strength:
1 ork up to ep a for 1 tanding verhead
2 ollow with 0 of ress 3
for 1 umbbell unges 2 capular epression
1 ide rip hins 3 10 on at ulldows 3 10
(weighted if possible) - 2 able ull-Throughs 1 s 3
3 sets of reps 3 10 2 lose tance eg ress
2 ront ide ear 1 lute Ham aises 3 3 10
umbbell 2 Hanging eg aises 1 able ows 3 12
ateral aises - 3 3 10 2 oman hair itups
sets of 1 reps Finisher: 3 10
1 per direction, E1 Rower Sprints – 5x15 1 upinated urls 3 10
consecutively - secs 2 and ushdowns
light weight 3 2
1 ne- rm umbbell Finisher:
ows 3 sets of 10 reps 1 Incline Treadmill
2 Tricep ope prints 1 secs
ushdowns 3 sets
of 2 reps

Block 1 – Week 2
Explosiveness/Power: ushdowns 3 2
1 plosive ore laster Explosiveness/Power: Speed/Agility:
otations 3 plosiveness ower 1 10 ard prints 1
Strength: 1 o umps rest until fully
1 wiss ar ench 1 dd 1 2 inch (1 at) recovered (likely 1-2
ress (middle to last week if possible mins)
handles) Strength: Strength:
1 eat last week’s 1 uat 1 tanding verhead
( ep a ). 1 eat last week’s ress 3
( ep a ). 2 capular epression
2 ollow with of 2 ollow with of on at ulldown 3 10
for for 1 s 3
1 ide rip hins 1 umbbell unges 2 lose tance eg ress
(weighted if possible) 3 10 3 10
3 2 able ull-Throughs 1 able ows 3 12
2 ront ide ear 3 10 2 oman hair itups
umbbell ateral 1 lute Ham aises 3 3 10
aises -3 1 2 Hanging eg aises 1 upinated urls 3 10
1 per direction, 3 10 2 and ushdowns
consecutively - 3 2
light weight Finisher: Finisher:
1 ne- rm umbbell 1 ower prints 1
secs 1 Incline Treadmill
ows 3 12 prints 1 secs
2 Tricep ope
Block 1 – Week 3
Explosiveness/Power: ushdowns 3 2
1 plosive ore laster
otations 3 Explosiveness/Power:
Strength: 1 o umps 3
1 wiss ar ench 1 dd 1 2 inch (1 at) Speed/Agility:
ress (middle to last week if possible 1 10 ard prints 1
handles) 1 1 rest until fully
ork up to 3 ep a
Strength: recovered (likely 1-2
1 uat mins)
2 ollow with 1-2 ingles 1 ork up to 3 ep a
if you feel good 2 ollow with 1-2 Strength:
1 ide rip hins ingles if you 1 tanding verhead
(weighted if possible) feel good 1 ress 3
3 umbbell unges 2 capular epression
2 ront ide ear 3 10 on at ulldown 3 10
umbbell 2 able ull-Throughs 1 s 3
ateral aises - 3 1 3 10 2 lose tance eg ress
1 per direction, 1 lute Ham aises 3 3 10
consecutively 2 Hanging eg aises 1 able ows 3 12
- 3 10 2 oman hair itups
light weight 3 10
1 ne- rm umbbell Finisher: 1 upinated urls 3 10
ows - 3 12 1 ower prints 1 2 and ushdowns
2 Tricep ope secs 3 2

Block 2 – Week 1
Explosiveness/Power: Explosiveness/Power: Speed/Agility:
1 ed all Throw 1 o umps - 6 2 1 20 ard prints 3 1
gainst all ( otation) 1 dd 1 2 inch (1 at) 1 rest until fully
3 to ast week if possible recovered (likely 1-2
Strength: Strength: mins)
1 ench ress 1 afety uat ( oke ar) Strength:
1 ork up to ep a uat 1 Trap (He ) ar eadli
2 ollow with 0 of 1 ork up to 3
for 2 ollow with 0 of 2 oblet uats 3 10
1 eutral rip hins for 1 tanding wiss ar
(weighted if possible) 1 umbbell ear eg H 3
3 levated plit uats 2 ace ulls 3 10
2 ront late aises 3 10 1 able ows (change
3 10 2 and ull-Throughs attachment) 3 12
1 ne- rm able ows 3 10 2 pud trap b
3 12 1 lute Ham aises (add ulldowns 3 10
2 Tricep ushdowns ( ar weight variation) 1 upinated urls -3 10
ttachment) 3 2 3 2 and ushdowns
2 lanks 3 3 2
Finisher: Finisher:
1 plosive ettlebell 1 Incline Treadmill
wings 3 20 prints 20 secs
Block 2 – Week 2
1 ed all Throw 1 o umps - 1 1 20 ard prints 3 1
3 to last week if possible recovered (likely 1-2
1 ench ress 1 afety uat ( oke ar) Strength:
uat 1 Trap (He ) ar eadli
1 ork up to new ep 1 ork up to new ep 3
a a 2 oblet uats 3 10
2 ollow with of 2 ollow with of 1 tanding wiss ar
for for H 3
1 eutral rip hins 1 umbbell ear eg 2 ace ulls 3 10
(weighted if possible) levated plit uats 1 able ows 3 12
3 3 10 2 pud trap b
2 ront late aises 2 and ull-Throughs ulldowns 3 10
3 10 3 10 1 upinated urls 3 10
1 ne- rm able ows 1 lute Ham aises (add 2 and ushdowns
3 12 weight variation) 3 3 2
2 Tricep ushdowns ( ar 2 lanks 3 Finisher:
ttachment) 3 2 Finisher: 1 Incline Treadmill
1 plosive ettlebell prints 20 secs
wings 3 20

Block 2 – Week 3
1 ed all Throw 1 o umps Speed/Agility:
gainst all ( otation) 1 e-Test 1 20 ard prints 3 1
3 Strength: 1 rest until fully
Strength: 1 afety uat ( oke ar) recovered (likely 1-2
1 ench ress uat mins)
1 ork up to 3 1 ork up to 3 Strength:
2 ollow with 1-2 ingles 2 ollow with 1-2 1 Trap (He ) ar eadli
if you feel good ingles 3
1 eutral rip hins if you feel good 2 oblet uats 3 10
(weighted if possible) 1 umbbell ear eg 1 tanding wiss ar
3 levated plit uats H 3
2 ront late aises 3 10 2 ace ulls -3 10
3 10 2 and ull-Throughs 1 able ows 3 12
1 ne- rm able ows 3 10 2 pud trap b
3 12 1 lute Ham aises (add ulldowns 3 10
2 Tricep ushdowns ( ar weight variation) 3 1 upinated urls 3 10
ttachment) 3 2 2 lanks 3 2 and ushdowns -
Finisher: 3 2
1 plosive ettlebell Finisher:
wings 3 20 1 Incline Treadmill
prints 20 secs
Block 3– Week 1
1 plosive ore 1 o umps - 0 of 1 one rill (T- rill)
Blaster new ma 3 1
otations 3 1 rest until fully
Strength: recovered (likely 1-2
Strength: 1 o uat mins)
1 loor ress 1 1 ork up to Strength:
ork up to ep ma 2 ollow with 0 of 1 ush ress 3
2 ollow with 0 of for 2 ace ulls 3 10
for 1 umbbell tep- ps 1 eadli 3
1 ide rip hins 3 10 1 ider tance eg
(weighted if possible) 2 Hypere tensions ress 3 10
3 3 10 1 able ows (change
2 umbbell houlder 1 H eadli s 3 attachment) 3 12
resses 3 10 2 b heel 2 alov resses w and
1 roc ows (warm ups 3 10 3 10
of 01, then 1 all out set) 1 upinated urls 3 10
1 Finisher: 2 and ushdowns
2 Tricep ushdowns ( at 1 anded ettlebell 3 2
ar ttachment) 3 2 wings 3 20 Finisher:
1 Incline Treadmill
prints 6 10 secs

Block 3 – Week 2
Explosiveness/Power:
1 plosive ore laster Explosiveness/Power:
otations 3 1 o umps Speed/Agility:
Strength: 1 dd 1 2 inch (1 at) 1 one rill (T- rill)
1 loor ress to last week if 1
1 ork up to new ep possible 1 rest until fully
a Strength: recovered (likely 1-2
2 ollow with of 1 o uat mins)
for 1 ork up to new ep Strength:
1 ide rip hins a 1 ush ress 3
(weighted if possible) 1 ollow with of 2 ace ulls 3 10
3 for 1 eadli 3
2 umbbell houlder 1 umbbell tep- ps 1 ider tance eg
resses 3 10 3 10 ress 3 10
1 roc ows (warm ups 2 Hypere tensions 1 able ows 3 12
of 10, then 1 all 3 10 2 alov resses w and
out set) 1 1 H eadli s 3 3 10
2 Tricep ushdowns ( at 2 b heel 3 10 1 upinated urls 3 10
ar ttachment) 2 and ushdowns
3 2 Finisher: 3 2
1 anded ettlebell
wings 3 20 Finisher:
1 Incline Treadmill
prints 6 10 secs
Block 3– Week 3
1 plosive ore laster 1 o umps - 3 Speed/Agility:
otations 3 1 dd 1 2 inch (1 at) 1 one rill (T- rill) 1
Strength: to last week if 1 rest until fully
1 loor ress possible recovered (likely 1-2
1 ork up to 3 ep a Strength: mins)
2 ollow with 1-2 ingles 1 o uat Strength:
if you feel good 1 ork up to 3 1 ush ress 3
1 ide rip hins 2 ollow with 1-2 ingles 2 ace ulls 3 10
(weighted if possible) if you feel good 1 eadli 3
3 1 umbbell tep- ps 1 ider tance eg ress
2 umbbell houlder 3 10 3 10
resses 3 10 2 Hypere tensions 1 able ows (change
1 roc ows (warm ups 3 10 attachment) 3 12
of 10, then 1 all out 1 H eadli s 3 2 alov resses w and
set) 1 2 b heel 3 10 3 10
2 Tricep ushdowns ( at Finisher: 1 upinated urls 3 10
ar ttachment) 1 anded ettlebell 2 and ushdowns
3 2 wings 3 20 3 2
Finisher:
1 Incline Treadmill

Block 4 – Week 1
1 ed all Throw 1 o umps 6 2 1 ro gility 1
1 lose rip ench ress 1 uat Strength:
1 ork up to ep a 1 ork up to 1 3
2 ollow with 0 of 2 ollow with 0 of 2 lose tance eg ress
for for 3 10
1 eutral rip hins 1 umbbell unges 1 ush erk 3
(weighted if possible) 3 10 2 anded pider alks
3 2 able ull-Throughs on rack 3
2 pright ows w 3 10 1 capular etraction on
arbell 3 10 1 H eadli s 3 able ow - 3 10
1 eadows ows 3 10 2 Hanging eg aises 2 alov resses w able
2 ope Tricep ulldowns 3 10 3 10
3 2 Finisher: 1 upinated urls 3 10
1 prints on ower 2 and ushdowns
1 secs 3 2
Finisher:
1 Incline Treadmill
prints 6 1 secs
Block 4– Week 2
1 ed all Throw 1 o umps 1 1 ro gility 1
1 lose rip ench ress 1 uat Strength:
1 ork up to ep a 1 ork up to 1 3
2 ollow with 0 of 2 ollow with 0 of 2 lose tance eg ress
for for 3 10
1 eutral rip hins 1 umbbell unges 1 ush erk 3
(weighted if possible) 3 10 2 anded pider alks
3 2 able ull-Throughs on rack 3
2 pright ows w 3 10 1 capular etraction on
arbell 3 10 1 H eadli s 3 able ow - 3 10
1 eadows ows 3 10 2 Hanging eg aises 2 alov resses w able
2 ope Tricep ulldowns 3 10 3 10
3 2 Finisher: 1 upinated urls 3 10
1 prints on ower 2 and ushdowns
1 secs 3 2
Finisher:
1 Incline Treadmill
prints 6 1 secs

Block 4– Week 3
1 ed all Throw 1 o umps 1 ro gility 1
gainst all ( otation) 1 e rest 1 rest until fully
3 Strength: recovered (likely 1-2
Strength: 1 uat mins)
1 lose rip ench ress 1 ork up to 3 ep a Strength:
1 ork up to 3 ep a 2 ollow with 1-2 ingles 1 3
2 ollow with 1-2 ingles if you feel good 2 lose tance eg ress
if you feel good 1 umbbell unges 3 10
1 eutral rip hins 3 10 1 ush erk 3
(weighted if possible) 2 able ull-Throughs 2 anded pider alks
3 3 10 on rack 3
2 pright ows w 1 H eadli s 3 1 capular etraction on
arbell 3 10 2 Hanging eg aises able ow - 3 10
1 eadows ows 3 10 3 10 2 alov resses w able
2 ope Tricep ulldowns Finisher: 3 10
3 2 1 prints on ower 1 upinated urls 3 10
1 secs 2 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.

t r o n g -
o n S
O f f - P se a s
ro g r a m
m a n a s t e ll
wo ike M nist
by TMEFTS colum
ELI

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.

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. le trict ress- sets of , using 0 of your 1 rep ma for all

sets
2. ench ress a etal atapult- sets of 10
3. ront aises- 3 sets of 1
. ateral aises- 3 sets of 1
. Triceps ressdowns- sets of 20
Friday 1. eadli s- sets of 1, sing 0 , , 0 , , 90 of your 1

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

Week 2
Monday 1. le lean ress- sets of , lean once, using 0 of your 1
rep ma for all sets
2. - ress- 3 sets of 10, using a log
3. ace ulls- sets of 20 using either a band or a cable machine
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
Thursday 1. og trict ress- sets of , using 0 of your 1 rep ma for all

sets
2. loor ress- sets of 3
Friday 1. peed eadli s- 3 sets of 3 using 6 of your 1 rep ma

3. lute Ham aises- sets of

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
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
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
6. Triceps ressdowns- sets of 20
Friday 1. eadli s- sets of 2, sing 0 , , 0 , , 90 of your 1

rep ma
2. 1 set of ma reps using 0 of your 1 rep ma , do not surpass
reps

Week 4
Monday 1. le 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 a log
. ace ulls- sets of 20 using either a band or a cable machine
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
Thursday 1. og 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. loor ress- sets of
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.

Week 5
Monday 1. og lean ress- sets of 6, lean once, using , 0 ,
3 , 6 of your 1 rep ma
3. and ull parts- sets of 2
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
Thursday 1. le trict ress- sets of 6, using , 0 , 3 , 6 of your

1 rep ma
Friday 1. eadli s- sets of 1, sing 2. , . , 2. , . , 92.

of your 1 rep ma
2. lock ulls- 3 sets of 2, sing 9 . of your 1 rep ma from the
oor, ” locks
3. endlay ows- 3 sets of

Week 6
Monday 1. le lean ress- sets of 6 lean once, using , 0 ,
3. and ull parts- sets of 2
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
Thursday 1. og trict ress- sets of 6, using , 0 , 3 , 6 of your 1

rep ma
Friday 1. peed eadli s- 3 sets of 3 using 0 of your 1


Week 7
Monday 1. og lean ress- 2 sets of 6, lean once, using , 0 of
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
Tuesday 1. ront uats- 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 ,
second pause
Thursday 1. le trict ress- 2 sets of 6, using , 0 of your 1 rep ma

3. ench ress a etal atapult- sets of
Friday 1. eadli s- sets of 2, sing 2. , . , 2. , . , 92.

of your 1 rep ma
2. 1 set of ma reps using of your 1 rep ma , do not surpass
reps

Week 8
Monday 1. le lean ress- 2 sets of 6, lean once, using , 0 of
your 1 rep ma
3. - ress- 3 sets of , using a log
. and ull parts- sets of 2
Tuesday 1. ack uats- 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 ,
second pause
Thursday 1. og trict ress- 2 sets of 6, using , 0 of your 1 rep ma

3. loor ress- sets of
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.

Week 9
Monday 1. og lean ress- sets of , lean once, using 0 , 3 ,
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
Thursday 1. le trict ress- sets of , using 0 , 3 , 6 , 90 of your

1 rep ma
Friday 1. eadli s- sets of 1, sing , 0 , , 90 , 9 of your 1

rep ma
2. lock ulls- 3 sets of 2, sing 100 of your 1 rep ma from the
oor, ” locks

Week 10
Monday 1. le lean ress- sets of , lean once, using 0 , 3 ,
Tuesday 1. 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
Thursday 1. og trict ress- sets of , using 0 , 3 , 6 , 90 of your 1

rep ma
Friday 1. peed eadli s- 3 sets of 3 using of your 1 rep ma


Week 11
Monday 1. og lean ress- sets of 2, lean once, using , 90 ,
92. , 9 of your 1 rep ma
2. - ress- sets of 1, using an a le
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
Thursday 1. le trict ress- sets of 2, using , 90 , 92. ,9 of

your 1 rep ma
Friday 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

Week 12
Monday 1. le lean ress- sets of 2, lean once, using , 90 ,
92. , 9 of your 1 rep ma
2. - ress- sets of 1, using a log
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
Thursday 1. og trict ress- sets of 2, using , 90 , 92. ,9 of your

1 rep ma
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.
After week 12 take a week to test out how much you

added to your maxes!
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.

s S p l i t
/ P u lilz/eL e g
Pu s h
s c S le
M u S t a r nes
for
y
by Shelb FTS
E L ITE
TE AM

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).

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 3 sets of 10 reps. n each rep, pause on your chest then drive
up to lockout. er those three sets, keep the same weight for a
Bench
fourth set and do eight reps, then drop the weight a bit and do
eight more (a drop-set).
Wide Grip 2 sets of 12 reps, in a touch-and-go style, without locking out.
Bench Press
Shoulders
Seated DB sets of reps. o up to shoulder level and return under control.
I personally like using wrist straps for these. ou can cheat a bit on
Laterals
the reps. o moderately heavy.
Reverse Pec o these as one big drop set. egin with 30 reps, then drop a bit
of weight and do 2 reps, drop a bit more and do 20 reps, drop the
Deck for Rear
weight again for a final 1 reps. Then rest about two minutes and
Delts do one heavy set of reps.
Smith Machine sets of 10 reps with a strong contraction on every rep for one
second at the top.
Front Press

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 for-
ward about degrees).
Incline Skull- 3 sets of 10 reps. et a good stretch on these.
crushers
Close-Grip 2 sets to failure with bodyweight.

Pushups (for
triceps)
Day Two
Back
Seated Rows sets of reps. mphasi e ge ng a good stretch at the bottom,
and drive the weights up and hold for a strong contraction for
with a
one-second.
Close-Grip
Chest 3 sets of 12 reps keep your elbows T (not tucked into your
sides). These hit the rhomboids hard.
Supported
Rows
Dumbbell 3 sets of 1 reps
Pullovers

Barbell Shrugs 2 sets of 20 reps. uee e every rep at the top for two seconds.
Good Mornings 3 sets. aintain strict form. In addition to the lower back, these
hit the hams and glutes as well. ll reps should be slow and con-
trolled reps, pyramiding up in weight 20 reps, 1 reps, 12 reps.
Stretch Hang with a 0-pound plate in a dip belt. trap in to a pull-up bar
and hang as long as you can.
Biceps
Dumbbell Curls sets of reps, slow three-second negatives on every rep, keeping
your palms up the whole time.
Superset with reps, s uee e hard at every contraction

Machine Curls
EZ-Bar Reverse 2 sets of 20 reps. ring these up to your chin on at least the first
1 reps.
Curls
Day Three
Legs
Squats Three-second descents on every rep. yramid up 1 set of 12
reps, then 10 reps, then reps.
Hack Squats eet high and wide go all the way down and only come about
three- uarters of the way up. o 2 sets of 12 reps, then a drop set
of 12 reps, then reps, then drop a second time and do a final
reps (that’s one big drop set 12, , ).
Seated Leg Curls sets 12 reps, 10 rep, reps, then a drop set at the end where
you use the 12-rep weight but you do reps, then drop two plates
and do 6 reps, then drop another two plates and do 2 partials out
of the bottom position (where your legs are straight).
Standing Calf sets of 20 reps with 60 seconds rest between each.
Raises on Smith
Machine
Seated Leg Curls sets 12 reps, 10 rep, reps, then a drop set at the end where
you use the 12-rep weight but you do reps, then drop two plates
and do 6 reps, then drop another two plates and do 2 partials out
of the bottom position (where your legs are straight).
Author Bio
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

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

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).

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) (exercise 3 & 4 reverse pyramid zones)
• Week 1 – Squat /Major Hamstring 4 x 3/3 Single Leg/Second Hamstring 2 x 8-12
• Week 2 – Squat/Major Hamstring 4 x 2/2 Single Leg/Second Hamstring 3 x 5-8
• Week 3 – Squat/Major Hamstring 4 x 3/2/1 Single Leg/Second Hamstring 4 x 2-5
Tuesday/Friday - Upper Body

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

Week 2 – 2 x (5/4/3)
Week 3 – 2 x (4/3/2) Push Press s/s Weighted Chins (cluster sets)
Triple Drop DB Incline Bench Press Week 1 – 4 x 3/3 cluster with 20 seconds rest
(45/30/15 degrees) Week 2 – 4 x 2/2/2 cluster with 20 seconds rest
Week 3 – 4 x 3/2/1 cluster with 20 seconds rest
Week 1 – 3 x 5/5/5 (5 reps at each
angle 10-15 seconds rest only) DB Flat Bench s/s DB One Arm Row (reverse pyramid achieve the
Week 2 – 4 x 4/4/4 reps)
Week 3 – 5 x 3/3/3
Week 1 – 5 x 10
3 Way Shoulder Raise (plate front, Week 2 – 5 x 8
KB lateral, cable bent over) Week 3 – 4 x 6
(plateau load)
Horizontal Chins s/s Hindu Push ups (75/150 reps total) Time
Week 1 – 2 x 15 yourself and see how long it takes, try and cut time each week
Week 2 – 3 x 12
Week 3 – 4 x 10 Unloaded Core option 3 sets x 15-25 reps

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).

o r t h e
a m s f
P r o g r
P row l e
M
rE LY
X T R E arry S e l k ow
E UGH by HM ELITEFT
TEA
S
TO

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 ro-
gram’s that ork anual from last year to figure out if this is for you.
Suicidal Tendency Prowler: Mad Man Mile

et up four cones in a line, 10 yards a part.
In a three man team, mark off a mile. ut and back
ith 90 lbs. on the rowler, push the sled on the Horns courses suck. Try to do it in a loop. irst guy starts to
(uprights) 10 yards. push the 0 lbs. rowler covering as much ground as
- ump through the middle or run around the he can. hen the first person can’t take another step,
rowler to push it back to the start on one of the two person 2 takes over. thlete 2 goes as far as he she
lower handles. can and then lets 3 take over.
- ump through the middle or run around the
rowler to push it to the 20 yard marker and repeat This seems easy enough. However, while the 1st
- o it again for the 30, then the 0 yard marks. and 2nd athletes want to die and are tripping on
ach “ uicide” will be 200 total yards done as fast as their tongues, the ne t guy is increasing the distance
you can. 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
Harry Selkow was formally the strength and
0 yards 0 lbs. conditioning coach of the Arizona Sundogs
0 yards 90 lbs. (NHL/Central Hockey League) as well as for the
0 yards 1 0 lbs. Bradshaw Mountain High School football program.
0 yards 1 0 lbs. 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
Timed Prowler Hell the Bay Area of northern California.
12 minutes running time, do as many 0 yard rowler
ushes as you can.
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.

t - We e k
o g r a m
E igh
t b a l l Pr e n
Fo o o l d
ike G nist
by TMEFTS colum
ELI

T
his is an eight week summer training program results. nce e ercise techni ue is performed to our
for football, incorporating li ing, conditioning, satisfaction ( tage 2) the weights begin to increase
speed and agility drills. It is a comprehensive and the player must perform all of his reps prescribed
plan of attack, and will be successful if carried in that workout without assistance. This is where
out to its entirety. verything in this program is designed athletes are introduced to both mental and physical
to work together. witching up days workouts is not pressure. oads, work capacity, lean body mass and the
recommended. number of movement patterns increase. productive
Training hilosophy irst and foremost we believe program is one that is designed with the athlete’s best
in perfect techni ue. layers must perform all interest in mind ( tage 3). These athletes inner drive
movements correctly, with speed and skill, before load is to be successful and are willing to pay the price no
is increased. erfect techni ue holds true in all strength, matter what to help them succeed on the field. It is
agility, speed, conditioning and strongman e ercises. designed with the latest research, personal trials, team
The athlete must have his body under control at all e periences, and common sense. ur goal is to help
times. e are constantly striving for the perfect rep. them achieve their optimal strength potential both in
econdly, when starting this program, give your players the weight room and on the playing field. ur strength
a weight they can handle. If a player is supposed to training philosophy incorporates all components of
do 6 reps and makes only what are we doing e strength training and is not particular to a certain genre.
are teaching him how to fail. et them do the e ercise e go with what works and get rid of what doesn’t.
the right way and achieve all their reps themselves. e believe that all divisions of strength training
Then sit back and watch their confidence go through ( owerli ing, lympic eightli ing, trongman, etc.)
the roof orry about the real heavy stuff when its have their place and are valuable when used correctly.
test time. emember, you cannot cheat real strength. It is also our belief that combining the various styles
ou must put in your time working the lighter weights provides ma imal stimulation to the athlete while
the right way. uild your foundation. The heavy stuff keeping them from becoming overtrained, bored or
will follow. trength Training The goal of our strength stale. It makes all weight training sessions a positive
training program is to develop optimal muscular rather than negative e perience for all our athletes.
strength and power. trength is the foundation of all onditioning The ob ective of a conditioning program
other trained components (power, speed, agility, etc.). is to optimally prepare your metabolism and muscular
roper strength training has two goals performance oint structures to meet the physical demands of
enhancement and in ury prevention. It must be a 1 game championship season. The purpose of
done in a physiologically sound, safe, purposeful, and conditioning is to allow you to recover faster from high-
productive way. There are no secrets or short cuts to intensity work (plays, practice reps, etc.). ur goal is to
achieve ma imum strength gains. physiologically reduce the level of fatigue that you would e perience
sound program is one that includes in its design the working and competing at ma imum tempo. eali e
fundamental principles of training the correct energy that conditioning is task specific, in other words, you
system, using the correct rest ratio and ma imi ing can be in ma imal running shape, but sub-ma imal
recovery with proper nutrition and sleeping guidelines. game shape. ontrary to popular opinion, no amount
safe program is designed first and foremost with of running, bounding, hill sprints, etc. will prepare your
the e ecution of properly performed repetitions. body for the task specific demands of football. It is
The emphasis for our beginners ( tage 1) is focused not until you practice and eventually play the game
on how the repetition is performed rather than how that you will achieve the conditioning effect necessary
much weight is li ed. very effort should be made to to play at a consistent high level. It is important to
minimi e biomechanical loading (bouncing, recoiling, understand that the conditioning done in the off-
etc.) on muscles, oints and connective tissue, and to season will help you develop a more e cient energy
ma imi e muscular tension. ach repetition should system. This will allow you to recover faster and get
be li ed under control in a deliberate fashion. e into game shape faster. hoosing to neglect off-season
also begin to work on the athletes work capacity conditioning is not recommended. oming into camp
and body composition. purposeful program is one de-conditioned and un-acclimated to the heat will only
with a training protocol that has a systematic plan of prolong the time it takes to attain the level of football
increasing resistance repetitions that will produce shape necessary to proficiently practice. There will be

and should be situations where fatigue will be a direct
result of your ma imal effort however, if fatigue is a
Warm-ups:
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 warm-
Benefits of having a strong ups, training and cool downs you can increase your
chance of making the play and decrease your chance
conditioning base include: 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
General Physical Preparation drills are all interchangeable and can be used in any
combination to achieve the desired effect. They are
(GPP): broken down into three components dynamic warm-
This 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 Dynamic Warm-Ups:
it endurance, strength, speed or e ibility. It is an ou must be able to bend and move uidly on the
e cellent way to work on weak points. field. ur dynamic warm-ups will help you improve
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
the average football play and recovery pattern. and strength along with mentally preparing the athlete
to the task at hand.
ong peed onditioning This type of training involves ynamic le ibility ynamic e ibility is stretching
high intensity medium duration e ercise that lasts through movement. ith a variety of drills (see
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
recovery system. an e ercise session, or used as a cool-down following
activity.

Static Flexibility (Stretching): of these are interchangeable, and must be trained as
such. e feel that there are eight specific components
tretching is oint specific, and every ma or oint
to increase a player’s game speed. e train these
structure must be stretched regularly in order to
components every training session.
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. Strength/Power:
tatic le ibility ( tretching) is done either following a The stronger and more powerful your muscles become,
warm-up prior to an e ercise session, or used as a cool- the more force they can produce. trong musculature
down following activity. will also help you run more e ciently because you
will be able to stay in your optimal, perfect running
Static Flexibility (Stretching) techni ue for a longer period of time.
ootwork our feet are the beginning of any change of
Points of Emphasis: direction movement. ood solid footwork is the key
to controlling your body’s momentum. ast feet fast
play.
lways complete all dynamic warm-ups or
workout session prior to stretching
emain rela ed while stretching Agility:
o not stretch the muscle into a position of The game of football can be summed up as the ability
pain. The stretch should be slightly to move in one direction, stop and accelerate uickly in
uncomfortable but bearable another direction without loss of speed or control. It is
egin all stretches slowly ease into position, repeated starts and stops with very little linear speed.
hold for a count, and ease back out of the gility training is a huge part of our overall training
stretch program.
Hold all stretches for 10-20 seconds
o not bounce. This can cause in ury and
prevent e ibility development by not
Form Run:
erfect run techni ue is critical to improve running
allowing the muscle to rela
speed. orm run training emphasi es proper run
techni ue in a controlled environment in order to
Speed/Agility/Quickness: correct any imperfections. s the movement is
The purpose of peed, gility, and uickness ( ) performed correctly over and over, natural running
training is to enhance the development of our player’s becomes more e cient and the athlete is able to run
game speed. very player wants to be fast and all faster.
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
Starts:
erfect techni ue coming out of your position or
when he thinks he can’t be caught. training
sprinters stance will help the athlete get into the
is done through proper training techni ues and
acceleration phase as fast as possible. The faster you
progressions until it becomes second nature. spects
get to the acceleration phase, the faster you can get
of speed are worked on every day. They are treated
to top speed. The faster to top speed, the faster to
ust like our strength training e ercises-simple, easy to
winning every play.
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 Acceleration Phase:
limited to footwork, bags, cone, rope and field drills. The time it takes to reach top speed. It is acceleration
peed (linear) is the ability to cover a certain distance that gives you what some call an e tra step’ on
in the shortest amount of time possible, gility is the opponents during a foot race. side from agility, it
power of moving uickly and easily, and uickness is is one of the most important aspects of any speed
being able to move with speed. s you can see all three development program.
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
Warm-up:
Week Monday Tuesday Thursday Friday

peed adder ( ick 6), ynamic arm-up 20 yd peed adder ( ick 6), ynamic arm-up
1-8 ( ick 10) 20 yd ( ick 10)
ot rills ( ick 3), ot rills ( ick 3)
Speed Ladder Dot Drill Dynamic Warm-Up

ne in ach ide-to-side High nees ead eg ycle
Two in ach V ide hu e un orm
umping acks own utt icks uick eet
ackward acks own and ack traight eg Turn-and- o
li hu e lalom ack edal et-up and o
Icky hu e ( w kw) own- everse- ack airoca umping acks
Hops ( ingle ouble) Touch ll ackwards un rab alk
ide hu e ( ) - kip ear rawl
- kip nkle un

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 com-
pete against each other at each station. (Example: 2 L Drills going at the same time) It
should be fun with emphasis on perfect technique and competition.
Weeks 1-4 Lifting
Monday Tuesday Thursday Friday
arm-up (see above) arm-up (see above) arm-up (see above) arm-up (see above)
verhead uat 3 ush ress 3 ower hrug tanding ilitary 3
ump hrug 3 (e plosive) ench ress 6 ront uat 6 Incline ench 3
uat 6 etractions 3 10 3 ace ulls 3 1
1 alking unge 3 2 steps Incline 6 everse Hyper 3 10 pright ow 3 10
ow ide ateral, ront aise 2 10 ent ow ose reakers
ide- rip at ull 10 Triceps ushdowns 12 urls 3 12 bs 12
ar urls 3 12 bs 12 bs 12
bs 12
verhead uat 3 ush ress 3 ower hrug tanding ilitary 3
ump hrug 3 (e plosive) ench ress 6 ront uat 6 Incline ench 3
uat 6 etractions 3 10 3 ace ulls 3 1
2 alking unge 3 2 steps Incline 6 everse Hyper 3 10 pright ow 3 10
ow ide ateral, ront aise 2 10 ent ow ose reakers
ide- rip at ull 10 Triceps ushdowns 12 urls 3 12 bs 12
ar urls 3 12 bs 12 bs 12
bs 12

verhead uat 3 ush ress ower hrug 3 tanding ilitary 3
ump hrug 3 (e plosive) ench ress ront uat Incline ench 3 6
uat etractions 3 10 3 ace ulls 3 1
alking- eighted unge Incline 6 everse Hyper 3 10 pright ow 3 10

3
3 2 steps
ide ateral, ront aise 2 10 ent ow ose reakers
ow
Triceps ushdowns 12 urls 3 12 hrugs 3 1
ide- rip at ull 10
bs 12 bs 12 late arries 20 yd
ar urls 3 12
bs 12
bs 12
verhead uat 3 ush ress ower hrug 3 tanding ilitary 3
ump hrug 3 (e plosive) ench ress ront uat Incline ench 3 6
uat etractions 3 10 3 ace ulls 3 1
alking- eighted unge Incline 6 everse Hyper 3 10 pright ow 3 10

4
3 2 steps
ide ateral, ront aise 2 10 ent ow ose reakers
ow
Triceps ushdowns 12 urls 3 12 hrugs 3 1
ide- rip at ull 10
bs 12 bs 12 late arries 20 yd
ar urls 3 12
bs 12
bs 12
Weeks 5-6 Lifting

verhead uat 3 ush ress Hang lean 3 eated ilitary 3
ower lean 3 (e plosive) ench ress 3 ront uat 3 peed ench
uat 3 etractions 3 10 verhead tep- ps 3 (-100 lbs from Tues.)
H 3 10 Incline 6 everse Hyper 3 10 ace ulls 3 1

5
ow ide ateral, ront aise 2 10 ent ow pright ow 3 10
edium- rip at ull ips 30 urls 3 12 ose reakers
ar urls 3 12 bs 12 bs 12 hrugs 3 1
bs 12 late arries 20 yd
bs 12

verhead uat 3 ush ress Hang lean 3 eated ilitary 3
ower lean 3 (e plosive) ench ress 6 3 ront uat 3 6 peed ench
uat 6 3 etractions 3 10 verhead tep- ps 3 (-100 lbs from Tues.)
H 3 10 Incline everse Hyper 3 10 ace ulls 3 1

6
ow ide ateral, ront aise 2 10 ent ow 6 pright ow 3 10
ar urls 3 12 bs 12 bs 12 hrugs 3 1
bs 12 late arries 20 yd
bs 12
verhead uat 3 ush ress Hang lean 3 3 eated ilitary 3
ower lean 3 3 (e plosive) ench ress 3 ront uat 3 peed ench
uat 3 etractions 3 10 verhead tep- ps 3 (-100 lbs from Tues.)
7 H 3 10 Incline everse Hyper 3 10 ace ulls 3 1
ar urls 3 12 bs 12 bs 12 bs 12
bs 12
verhead uat 3 ush ress Hang lean 3 2 eated ilitary 3
ower lean 3 2 (e plosive) ench ress 3 3 ront uat 3 peed ench
uat 3 3 etractions 3 10 verhead tep- ps 3 (-100 lbs from Tues.)
8 H 3 10 Incline everse Hyper 3 10 ace ulls 3 1
ar urls 3 12 bs 12 bs 12 bs 12
bs 12

Weeks 1-4 Running
1 arm- p arm- p arm- p arm- p
200 yd (1 rest) gility tations ( ick 6) 200 yd (1 rest) trongman ircuit
3 ine ork 90, est 60 ine min station

station
3 id 0 id 60 rest
ool- own ( tretch)
32 kill 3 kill ( hoose 6)
ool- own ( tretch) ool- own ( tretch) ool- own ( tretch)

200 yd (1 rest) gility tations ( ick 6) 200 yd (1 rest) trongman ircuit
3 ine ork 90, est 60 2 ine min station

station
6 200 yd (1 rest) id 60 rest
ool- own ( tretch)
3 id 32 kill ( hoose 6)
32 kill ool- own ( tretch) ool- own ( tretch)
ool- own ( tretch)

200 yd (1 rest) gility tations ( ick 6) 2 200 yd (1 rest) trongman ircuit

station
6 200 yd (1 rest) id 60 rest
assers
3 id 32 kill ( hoose 6)
19 ine
32 kill 100 yd ( 3 rest) ool- own ( tretch)
1 id
ool- own ( tretch) 1 ine
1 kill
16 id
ool- own ( tretch)
1 kill
ool- own ( tretch)

10 100 yd ( 3 rest) gility tations ( ick 6) 6 100 yd ( 3 rest) trongman ircuit

station
16 id 16 id 60 rest
6 assers
19 ine
ool- own ( tretch) 60 yd ( ffort) ool- own ( tretch)
1 id
ool- own ( tretch)
1 kill
ool- own ( tretch)
Weeks 5-8 Running

100 yd gility tations ( ick 6) 100 yd ompetition arnival
1 ine ork 90, est 60 station 1 ine min station
1 id 6 assers 1 id 60 rest
19 ine
1 id
6 60 yd 10 60 yd ool- own ( tretch)
1 kill
09 ine 09 ine
assers
0 id 0 id
09 ine
0 kill 0 kill
0 id
ool- own ( tretch) ool- own ( tretch)
0 kill
ool- own ( tretch)

6 100 yd gility tations ( ick 6) 2 100 yd ompetition arnival
1 id assers 1 id 60 rest
19 ine
1 id
10 60 yd 10 60 yd ool- own ( tretch)
1 kill
09 ine 09 ine
6 assers
0 id 0 id
09 ine
0 kill 0 kill
0 id
ool- own ( tretch) 0 yd ( ffort)
0 kill
ool- own ( tretch)
ool- own ( tretch)
1 60 yd gility tations ( ick 6) 60yd ompetition arnival
0 id 2 assers 0 id 60 rest
19 ine
1 id
ool- own ( tretch) 0yd ( ffort) ool- own ( tretch)
1 kill
ool- own ( tretch)
assers
09 ine
0 id
0 kill
ool- own ( tretch)

10 100 yd gility tations ( ick 6) 60 yd ompetition arnival
1 id assers 0 id 60 rest
09 ine
0 id
ool- own ( tretch) 0 yd ( ffort) ool- own ( tretch)
0 kill
ool- own ( tretch)
ool- own ( tretch)

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.”

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

t r i n g s
a m s
l d Yo u r H
e a d l i f t
B u i
B I G D s gin
fo ra b
T
y
E
S
A
t
M
e
E T
LI
G o
ve EFTS
g

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
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 shoulder-
T
width apart (for some, it may be closer it
oo many li ers allow ust depends on the individual). eeping your
hamstring strength to arms straight, bend down to the oor while
limit their pulls and keeping your legs as straight as possible. The
s uats. If the hamstrings bar path should go right behind your toes.
are your weak link, this off- tretch down as far as you can. s you’re
season routine is the perfect coming back up, keeping chin tucked to your
remedy. It should not be done chest, only come up three- uarters of the way.
during a training cycle for a meet. eep your back rounded. s you get near the
This program is designed to bring top, begin s uee ing your glutes inward as
up your hamstrings, so during the hard as possible all while keeping your chin
process, they will be torn down tucked and your back rounded. Hold for half
uite a bit. of a second at the top, then go back down
slowly. This isn’t a movement that needs to
tart with warming-up by be performed fast. ull should be done
stretching your hamstrings. end with a very slow stretch. Including warm-ups,
over and reach down as far as do -6 sets of 6- reps. The amount of weight
you can. e sure to take the time that can be used is between 2 - 0 of your
to stretch your groin and uads 1 deadli . It doesn’t take a lot of weight to
before starting these e ercises perform this e ercise.
each time.
er , do lute Ham aises ( H )
arm-up with a conventional- for 3- 10-12. nce this becomes too easy,
style deadli . ork up to 6 of you can add in bands or weights for more
your ma for 3 10. resistance.
ack and hamstrings should be
warmed by now. This routine is done for four to si weeks,
before you start a meet training cycle. This
cycle could start as much as twenty or more weeks out a er you’re done.
from a meet, or whatever event you’re training for. e ercise H 10-12
sure to rest a day in between.
Day 3
Day 1 is your normal heavy deadlift
day. gain, you should have at least a day’s rest between
this and the previous session, with these following
1st e ercise work up to 6 of your ma . This could whatever body part you’re working on that day.
definitely vary, so you may want to start as low as ercise H 10-12
- 0 . t the end of the 6 weeks, you should be up to
6 . se common sense and choose the weight that ou’ll have two days rest before you annihilate your
you can do properly. It would benefit you to leave a hamstrings again. n oy.
little in the tank at the end of the si weeks.
2nd e ercise -6set 6- reps or more training tips, programming or coaching,
3rd e ercise H sets 10-12 reps please contact oach oggins at gogginsforce gmail.
com or www.gogginsforce.com.
Day 2
There should be at least one day of rest in between
this session and the previous one. hatever body part
you’re working on that day, this is to be performed
Author Bio
In 2003, Steve Goggins recorded one of
the most impressive squats of all time:
1102 pounds at just over 260 pounds.
He has had several world records and
has won the Heavyweight Champion of
the WPO four times. His best bench is
600 and his best pull is 881. Steve has
competed in just about every federation
and has been involved in the sport since
1979.

o g r a m
k P r e s
Fou r- We
u
e
sy T i m
r t h e B n Co s g r o ve
fo b y
TEAM
A l w y FTS
ELITE

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 of
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
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

& F i e l d
r a
T OWIc k N G n
n
T H R ryan M
by BM ELITEFT
TEA
a
S

onday ets eps oad elocity loor Tri- 3 12 Heavy
ull omple 3 2 reps ight to ceps tension
( eadli each moder- uperset with
shrug power e ercise ate eutral rip 3 10 Heavy
clean front Pullups
s uat) pright row 3 10 oder-
Hang hrug 6 Heavy 1. m s superset with ate
Hang lean 3 Heavy 1.3 m s ottman urls 3 20 ight
(6 3 )
ront uat oder-
ate Pushups 2 90, 60 ody-
weight
plit uat, 3 e oder-
t oot le- ate oman hair
vated itups
alf aise 3 30 ight
lute Ham 5 ody- riday
aise weight natch om- 6 1 oder-
tanding late 2 12e 2 lbs ple ( natch ate
Twist rip ,
natch hrug,
natch ull,
Tuesday ower natch,
uat umps 5 5 ight to 1.2 m s verhead
moder- squat
ate Hang natch 5 3 oder- 1. ms
ench ress 3 Heavy ate to
(6 3 ) heavy
olling Tri- 3 12 oder- ack uat 3 Heavy
ceps e tension ate 63ff
uperset ith ront unge to 5e ight to
ne rm 3 e oder- tep p oder-
ows ate to ate
heavy everse Hy- 10 oder-
ilitary ress 3 Heavy pers ate to
superset with heavy
ace ull 3 20 ight Hip b dduc- 3 10e ight
tion
Incline 2 20 ight
lies superset lank 2 60 ight
with
iceps urls 3 12 oder-
ate
Hanging eg 12 ody-
aise weight
Thursday
plit erk 3 oder- 1.6 m s
ate to
heavy
lose rip 5 3 Heavy ased off
Incline of about
1
ench

T
his workout was designed for a shot putter in out of a theoretical 1 which may or may not be
the off-season. This would be a week cycle accurate. The athlete is training where they need to be
before changing things up for the following for that day, that set, and that repetition to ensure that
cycle. This split is interesting in that it does they are seeing the appropriate adaptation.
not follow the traditional upper lower or lower or the hang clean in this program- this was interesting
upper. It went this way to go hand in hand with their and led to some ama ing sports results. Traditionally, if
most neurally intensive practices. o in essence, they could stand up with the weight, it counted. ow the
instead of trying to prioriti e the weight room for caveat was thrown in that if they did not stand up with
weight room gains, I tried to ma imi e how the weight the weight at the appropriate velocity, it was the same
room could interact with the throws program. ight as not being able to stand up at all. This did effect the
this have cost us some bench numbers ossibly, loads we were using as we had to utili e much lighter
but they saw great improvements in their throws, so weights to maintain velocity. However this did seem to
at least one portion of our combination was right. have a great accumulation effect, as the athletes reported
This program uses 2 forms of autoregulation- the feeling faster in the ring that ever before, and several
and elocity, as well as a combination of other throws coaches wanting to know what we were
the two for the Hang lean. y the utili ation of doing. This was the first time I had ever married to the
autoregulation of training, the coach progresses the two in a practical situation and the results were- well, it
athlete at their own pace, rather than prescribing 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.

r a i n i n g s
l u m e m p e t T it o r
VoPhysique C o
A l y I s r a el r
cia ontributo
for b y
ELITE
F TS c

T
raining for bikini and or figure competitions is typically a Tuesday
misunderstood process. hile some might refer to it as a pper ody - houlders bs
training methodology, that wouldn’t technically be true.
12-10- -6 achine verhead ress - various grips
ost people refer to training for physi ue sports as volume
training so we will stick with that for the premise of this program. 1 20 urnout set achine verhead ress
lthough the bikini and figure divisions are vastly different, it is 3 10- able aterals ssw 10- late ront aises
interesting that the training is o en similar. This obviously depends 12 ear elt able ulls ssw 2 sec Iso hold
highly on the individual and how they respond to training, but 3 10 achine ateral aises
volume is key for both. ome may say bikini competitors don’t have
3 10 ide rip ull ps ssw 10 ush ps
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 12 Incline umbbell ront aises ssw 20 eighted
life. Two-time s. ikini lympia shley altwasser overhead runches ssw IT ’s
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 Wednesday
why she continues to be the best in the world.
20 min HIIT Training (circuits treadmill stepmill)
The program I created incorporates a high volume concept with
shape building in mind. I focused most of the training on weight Thursday
training, and a very small portion on cardio so you could definitely ower ody - lute Hamstring ominant
consider this an off-season plan to start. Two upper body days and 6- ’s
two lower body days are generally a solid starting point for most
10 arbell Hip Thrusts
female competitors. s you will see I purposely split the legs into
front and back training days, simply because the lower body tends 3 10-1 anded eg urls
to be more of an issue for women in terms of shape and si e. That 3 12 ope ull-Throughs
is also where we hold the ma ority of our body fat. The upper body 12 eg url
days will have a high shoulder and back focus. I do no incorporate 10-1 Heavy alf aises
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 Friday
udges look for in particular. pper ody - ack hest rms
3 10 H eadli s
er completing this four-week cycle, you can deload the fi h week 10-10-6- lose rip ulldowns
dropping the volume a hair and doing a few more low-intensity,
6- -10-20 rop et - lose rip ulldowns
steady-state sessions. ou can then cycle through the four weeks
again, or bump it up a notch by adding more sets, increasing the 3 10 able lyes ssw 10 able ack lyes
weight, or switching the e ercises around. ood luck and hope you 10 Heavy uarter aterals ssw 10 ear elt lyes
en oy the program ssw 10 and ull- parts
1 0 ull ps ssw 0 ush ps (any rep set scheme
Term Index: to get 0 reps each)
Iso Isometric (hold in static position)
3 10-12 able runches
a ach
uper et ith 3 10 renade icep urls
HIIT High Intensity Interval Training 2 10 renade Tricep ushdowns ssw 10 verhead
omanian eadli Triceps tensions
H lute Ham aise
I ow Intensity teady tate
Saturday
inute I ardio
WEEK 1
Monday Sunday
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
Week 2
Monday
3 10 ea leg ingle eg tension
ower ody - uad ominant
10 oblet uat
3 10 eg tensions
20 alking unges
Heavy eg ensions
20 achine alf aises

3 Hack uat 3 10 eg tensions ssw 10 uarter reps a er each
3 10 ea leg ulgarian plit uats ssw umps off bo main set
3 10 arrow- tance eg ress 3 10 oblet uat
3 20 alking unges 2 20 alking unges
3 1 achine alf aises 1 Heavy alves
Tuesday Tuesday
pper ody - houlders bs pper ody - houlders bs
-10- -6-6 eated umbbell ress 10 rnold resses
10 ateral aises ssw 10 Heavy uarter aterals 3 3 ide rip ull ps ssw 3 hin ps
3 10 eutral rip ull ps 3 10 eutral rip ow ssw 10 ingle- rm ow
10 everse ec ec 3 12 achine ateral aise
10 ope ront aises ssw 1 ope ear elt ulls 3 12 Heavy uarters ssw 10 b oll- uts
3 1 Heavy able bs 3 10-1 able verhead resses
3 10 arbell ront aises with drop set on third set
Wednesday
20 min HIIT Training (circuits treadmill stepmill) Wednesday
Thursday
ower ody - lute Hamstring ominant Thursday
3 -10 H , added slow decent and push to top at end ower ody - lute Hamstring ominant
3 12 ea leg achine ick acks 10- -6-6 eadli
20 eg url 10 ide tance able ull-Throughs
3 10 umbbell ridges 3 10 eighted lute ridges
3 10 anded umbbell uats 3 12 eighted ingle eg tep- ps ssw 1 uat
1 Heavy alf aises umps
1 ailure eg urls
Friday
pper ody - ack hest rms Friday
10 able ull own pper ody - ack hest rms
3 12 eadows wings ssw 12 uarter aterals 3 10 lat umbbell ench ress
3 10-12 traight rm at ulldowns ssw 10 ingle- 3 10 ateral aises ssw 10 lose rip ush- ps
rm at ulldowns 3 12 T ar ow
3 10 able lyes ssw 10 ower ush ps 3 10 ea arm ent ver umbbell ow
3 6 ccentric tanding bs ssw 10 op ush- ps 3 10 achine lyes - big stretch
10-12 Hammer urls ssw 10 arrow rip ush- ps 3 6 Tricep ips ssw 10 achine icep urls
3 20 osu eighted bs 10 icep urls ssw 10 ope ushdowns
Saturday
Saturday inute I ardio
inute I ardio
Sunday
Sunday
Week 4
Week 3 Monday
Monday ower ody - uad ominant
ower ody - uad ominant 10 10 eg tensions (really get some blood ow in)
10 Hack uat ssw 10-20 reps drop set a er each 3 10 ea leg ulgarian split s uats
main set 3 10 arrow tance eg ress (last set drop and pulse

to failure)
3 12 ide tance mith achine ress
3 10 ea leg alking unges Authors Bio
3 1 Heavy alves Alycia Israel is a nationally
qualified NPC figure competitor
Tuesday and raw powerlifter. She has
pper ody - houlders bs a Master’s Degree in Exercise
10 tanding verhead ress w 1 drop set at the Physiology and is a Certified
end Strength & Conditioning Specialist
3 at ulldowns w big stretch and 2 sec iso hold at through the NSCA. She is also the
bottom Personal Training Coordinator at
12 able aterals The Ohio State University.
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
Wednesday
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

P r e s s
B e n ch
k l e
12- We e y c
i n i n g C ith
Tr a by
TE
Joe
AM E
y
L
S m
FTS
ITE

Warmup 5-10 minutes bike or treadmill
ME Bench
Week1 3 Board max 3 w 2chains, 82%/1 reg
Week2 Reverse Band Green max triple raw
Week3 Shirt max triple 90%/3, 100%+5lb/3, ?/3
Week4 2 Board max 3 w 2 chains, 85%/1 reg
Week5 Reverse Band Blue max single raw
Week6 Shirt max triple 90%/3, 100%+5lb/3, ?/3
Week7 3 Board Max 1 w 1 chain, 87%/1 reg
Week8 Floor Press w 3 chains max 3 raw
Week9 Shirt Max double 90%/2, 100%+5 lbs/2,?/2
Week10 2 Board max 1 w 1 chain, 90%/1
Week11 Shirt Max Triples
Week12 Floor Press w 3 chains max 1 raw
Asst 1 (remember you can change exercises just keep volume the same)
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
Pin Lockout/statics 6r/6r/6r x 3 sets done w Travis
Nosebreakers w 4 chains 4 x 6
Asst 2
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 Dynamic Bench 28% +2minis doubled/2 x 6

Wk2 Dynamic Bench 30%+2minis doubled/2x6
Wk3 Dynamic Bench 60%+2 chains per side/3 x 8
Wk4 Dynamic Bench 33%+2 minis doubled/2x5
Wk5 Dynamic Bench 30%+purples doubled/2 x 5

Wk6 Dynamic Bench 60%+1chains per side/3x8
wk7 Dynamic Bench 30%+ purples and mini doubled/2 x 5
Wk8 Dynamic Bench 25%+ greens doubled/2x3-4
Wk9 Dynamic Bench 60% straight weight/3 x 8
Wk10 Dynamic Bench 28% + greens doubled/2 x 3
Wk11 Dynamic Bench 45% + minis doubled/3 x 6
wk12 Dynamic Bench 60% straight weight/3 x 8
Asst 1
DB Tricep Ext/6 super-
set w pushdowns/10 x 6
(progress in weight each
set w DB Ext & maintain
Pushdowns)
Pushdowns)
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

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.

i o n e d d
l d - Fa s h
M e t h o
h e O f tin g
T
e i g h t l i i n a r
t D EFTSd e n
W b y
TEAM
C l
EL IT

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.

e knew that according to her base strength that she Day 3:
was capable of roughly a natch and a Snatch: 3, 90 2, 92-9 1
lean and erk but her best gym li s were 2 and Clean and Jerk: 3 (3 cleans, 1 erk),
a uropeans she broke ersonal ecords to ualify for 90 2 (2 cleans, 1 erk), 92-9 1
orlds by pu ng up a 3 9. Her training program Snatch Pulls: 100-110 2 2-3 sets (sets of
had to be made up of reps are better than sets of 2 reps, learn the
1) onditioning work to build her sports specific movement)
preparedness. Clean Pulls: 100-120 2 2-3 sets (sets of
2) kill work that will transfer over into the reps are better than sets of 2 reps, learn the
snatch and clean and erk. movement)
3) nough fun and rest so that she will not go ABS: 1-2 sets
cra y.
Her programming was changed every week to meet Day 4:
her new goals and standards as well as to look at her Snatch: work up to a 1 rep ma in 1. -2.
technical improvements and weaknesses. kg increments, very small umps,
eep in mind that her 90 was her Technical T H I
90 . ince it is her techni ue that is holding Clean and Jerk: work up to a 1 rep ma in
her back she needed to train at a higher 2. kg increments, very small umps,
than most masters weightli ers would T H I
train because it is not even near her Squat: with 0
T TI ABS: 2-3 sets
ust like The ld ashioned ethod states,
there are no gi s in this program. ou must very training session should begin with some
your ersonal ecords and learn stretching, foam rolling, and make sure that you are
to see beyond “today”. ee what your sweating and warm.
goals are and remember that this outline is very training session should begin with some
what will get you there. e patient and type of low back work (good mornings with bands) and
your numbers possibly some light abs work (abs pull downs)
very training session should finish with some type
Week 1 of T e ercises. houlders, lower back, abs, knees,
hamstrings, stretching, foam rolling, etc...
H TI ... T
Day 1:
TH Have fun, no in uries, no
natch 0 2 sets
e haustion, only smiles
- natch, verhead uat each rep
lean and erk 0 2 sets
- lean, front s uat, clean, front s uat, erk Week 2
1-2 light sets 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
Day 2: . oing into this week we planned to continue to do
natch from locks 90 1 sets very similar work but to continue to improve on skill
- natch, verhead uat till miss and techni ue with every single set and rep.
lean from locks 90 1 sets
- lean, front s uat till miss Day 1:
erk rom The ack play this by ear, easy Snatch: 0 2 sets
work, something at or above 90 - natch, verhead uat each rep
uat light easy work, warm up into Clean and Jerk: 0 2 sets
something that is not hard - lean, front s uat, clean, front s uat, erk
1-2 light sets 1-2 light sets

Day 2: H TI ... T
Snatch from Blocks: 90-9 1 sets TH Have fun, no in uries, no
- natch, verhead uat till miss e haustion, only smiles
Clean from Blocks: 90-9 1 sets
- lean, front s uat till miss
Jerk From The Rack: play this by ear, easy Week 3:
work, something at or above 90 , TI
Squat: light easy work, warm up into t this point we identified several weaknesses in her
something that is not hard, TI body and began changing the program to meet her
ABS: 1-2 light sets needs.
Need To Work On:
Day 3: ot over arching into the snatch bottom position
Snatch: 3 2 sets, 90 2 2 sets, 92- pper back strength to hold the snatch
9 1 ( ptional) Tricep strength to hold the snatch
Clean and Jerk: 3 (3 cleans, 1 erk), aking sure that you are not over trained
90 2 2 sets (2 cleans, 1 erk), 92-9 1
( ptional) Exercises To Work On
Snatch Pulls: 100-110 2 2-3 sets (sets of hin ps, ull ps
reps are better than sets of 2 reps, learn the ood ornings (feel these in your lower back
movement) hamstrings butt (barbell or bands but TH )
or Position Snatch Pulls: - 0 3 2-3 aused uats
sets (stop below knee and above knee) low ulls or eadli s with 100-110 of your natch
Clean Pulls: 100-120 2 2-3 sets (sets of lean and erk
reps are better than sets of 2 reps, learn the
movement) - ay 1 is a tough day with the most reps in a single
or Position Clean Pulls: - 0 3 2-3 session. o not be afraid to use light weight on each
sets (stop below the knee and above the knee) and every set so that you can have perfect techni ue.
ABS: 1-2 sets emember to try and your mistakes on every rep,
correct them, and repeat proper techni ue.
Day 4: - Try to do the full s uat on as many li s as
Snatch: work up to a 1 rep ma in 1. -2. possible. This is not for leg strength it is for you to be
kg increments, very small umps, able to find the correct positioning when you use the
T H I heavier weights and to help build leg endurance.
Clean and Jerk: work up to a 1 rep ma in - Try the special e ercises at the end but do
2. kg increments, very small umps, not go heavy. ou should be able to do the ractice
T H I ercises in -10 minutes or less. I can do them with
Squat: with - 0 (you need you.
the s uat if the snatch and clean and
erk sets reps were low) Day 1:
ABS: 2-3 sets Snatch: 2-90 2 sets
3 2
very training session should begin with some 3 . 2 2
stretching, foam rolling, and make sure that you are 0 2 2 (play with this last set, as long as you
sweating and warm. can do good reps here, try to play with 0 kg
very training session should begin with some as much as possible, use less if you need to)
type of low back work (good mornings with bands) and - natch, verhead uat each rep
possibly some light abs work (abs pull downs) lean and erk 0- 2 sets
very training session should finish with some type Sets with ROUGHLY:
of T e ercises. houlders, lower back, abs, knees, . , 0, 0, 0- 2.
hamstrings, stretching, foam rolling, etc... 0- as long as you feel fresh and the

T H I is good natch and lean and erk and then to feel heavier
- lean, front s uat, clean, front s uat, erk weights on lean eadli s.
ractice ork n (weight not important) - natch alance will help you to learn to be
Snatch Balance: 1 , 20, 2 , 30 kg faster under the bar on snatch and to find your bottom
Pause Front Squat: 3 , 0, kg position as uick as possible. ou can use a lot of
ABS: 1-2 light sets weight on these but I think that you need to keep it
Band Good Mornings: 1-2 sets that you under 3 kg and ust focus on techni ue.
your lower body burning
Pull Ups: 1 light set that you in your
arms and back Day 3:
Snatch: 3 3 sets, 90 2 2 sets, 92-
9 1 ( ptional)
- ay 2 is an “easier” day since you are doing Techni ue ork for riday, so hit the full
much less reps and you are working from blocks. depth, think T H I and not T TH
emember that the purpose of working from blocks is Clean and Jerk: - . 3 3 (3 cleans, 1
to learn to be T under the bar and if you do not find erk)
the perfect position you cannot make the li . ost Clean Deadlifts, Slow: 100-120 3 2-3
people can use more from blocks than they can sets
from the oor because there is less room to make a Snatch Balance: 2 -3 kg 3 3, pause at
mistake. o not worry about the weight that you have the bottom for balance
on the bar, worry about the purpose of the e ercise ABS: 1-2 sets
and that is to have good techni ue and be fast. Pull Ups: 1-2 sets that you
- ou have the option to go for a on natch Band Good Mornings: 1-2 sets that you
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 - ay is “ a ay” but remember that there
body needs to what 3 feels like on snatch once are many ways to set a new ersonal ecord. or you
you have it over your head it is a record to take li s over 90 on any e ercise,
- The s uat is easy work, you can do them very to hit 3. snatch on a first attempt, to clean and erk
uickly, no pain allowed, pause at the bottom and 2, to clean and erk 0- 2. 3, etc... There are
learn to e plode from that pause with good techni ue many ways to set a ersonal ecord and remember
and foot position. that the goal is at the end of ugust...not now. ever
T T when you can I .
Day 2: - The goal is almost always to get -10 reps at
Snatch from Blocks: 90-9 1 sets or above on each e ercise, so if you start missing
- natch, verhead uat as long as techni ue at 9 -100 , go back down and get T and
is perfect come back ne t week technically better and stronger.
Clean from Blocks: 90-9 1 sets
- lean, as long as you have no pain and good Day 4:
techni ue Snatch: work up to a 1 rep ma , make small
Jerk From The Rack: play this by ear, easy umps as long as you feel that you have good
work, something at or above 90 techni ue
Squat: 0- kg 3 sets, paused at the 3 , 3 . , 39, 0, 2. , 3. with no misses is
bottom for 1 2-1 second, easy and e plosive ,
ABS: 1-2 light sets 3 , 3 . , 0, 2. , 3. , , is where we
Pull Ups: 1-2 sets that you need to be trying to get soon
Band Good Mornings: 1-2 sets that you Clean and Jerk: ork up to a T
( 0 2, 2. 2, 2) and
- ay 3 is to help to get you ready for ay . There then you can take an e tra single if you wish
is less sets and reps and the focus is on techni ue on Squat: 3- 3- with 6 0 0 kg (ge ng

e plosive reps is more important than the Day 1:
weight here, try using anything above Snatch:
60 kg for these sets) 3 2 2
ABS: 2-3 sets 3 . 2 2
Pull Ups: 1 set that you 0 2 1 set or 1 2 sets or 0 1 1
Band Good Mornings: 1 set that you - natch, verhead uat each rep
lean and erk omple techni ue work
very training session should begin with some 1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang
stretching, foam rolling, and make sure that you are lean, 1 erk.
sweating and warm. 2 sets
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 6-
uat, 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 (6- reps)
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.

- 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

Clean and Jerk Complex: techni ue work Clean and Jerk:
lbows locked, ump at the same time the bar hits your 0 3 cleans, 3 front s uats, 1 erk
body, TH with your arms to go under. Snatch Grip Deadlift: 0 3 2 sets, 3
1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang lean, 1 1 set (legs at the start, do not let your butt
erk. (The erk is TI , you can do a front s uat come up first)
instead) (shoulder pains) Clean Deadlifts, Slow: 0 3 2 sets,
2 3- sets 3 1 set (legs at the start, do not let your butt
come up first)
Practice Work On Snatch Balance: 2 -3 kg 3 3, pause at
Snatch Balance: 2 3 paused, 3 3 2 sets paused the bottom for balance ( ust use
at the bottom (only technical work here, I I ) empty bar if you need to rest)
Pause Front Squat: play this by ear but I would like ABS: 1-2 sets
to see sets of 3 up to 60-6 3 Back Work: 1-2 sets that you
1-2 light sets Good Mornings: 1-2 sets that you
Good Mornings: 1-2 sets that you your lower
body burning - ay is “ a ay” but remember that there
Back Work: 1 light set that you in your arms and are many ways to set a new ersonal ecord.
back ever T T when you can I .
Day 2: Day 4:
Snatch: (you need 6- reps, do not Snatch
think about the weight, think T H I and oubles for warm up
I T) omplete the li ust like a meet, work up to a
GOAL: sets of 1 rep with 0- kg 1
I T T perfect singles with any weight inish with your opener 3
where you ump then pull and do an overhead Clean and Jerk:
s uat a er oubles for warm up
- natch, verhead uat as long as techni ue omplete the li ust like a meet, work up to a
is perfect 1
Clean: (5-7 GOOD reps) inish with your opener 3
1 2-3 sets Squat: 3 sets of 3 ( 0 0- )
0 1 2 -3 sets ABS: 2-3 sets
- ull lean, as long as you have no pain and Back Work: 1 set that you
good techni ue Good Mornings: 1 set that you
Jerk From The Rack:
From Front: singles up to 2. - . (perfect very training session should begin with some
legs, elbows and head position) stretching, foam rolling, and make sure that you are
Squat: -60 kg sets, easy and sweating and warm.
e plosive, T H very training session should begin with some
ABS: 1-2 light sets type of low back work (good mornings with bands) and
Back Work: 1-2 sets that you possibly some light abs work (abs pull downs)
Good Mornings: 1-2 sets that you very training session should finish with some type
of T e ercises. houlders, lower back, abs, knees,
Day 3: hamstrings, stretching, foam rolling, etc...
Snatch: H TI ... T
3 3 TH Have fun, no in uries, no
3 . 3 e haustion, only smiles
0 3 ptional
- Techni ue ork or riday, so hit the full
depth, think T H I and not T TH

Week 6: 2 3- sets
2 Training eeks e
ast eek of “Hard” Training Practice Work On
t this point we accepted her technical mistakes (the Snatch Balance: 2 3 paused, 3 3 2
big ones like not making a full snatch) and ust focused sets paused at the bottom (only technical
on being consistent. nce you are two weeks out you work here, I I )
cannot worry with changing techni ue you have to Pause Front Squat: play this by ear but I
worry about being consistent with what you have and would like to see sets of 3 up to 60-6 3
gathering an idea of what your li s will be like on meet ABS: 1-2 light sets
day. Good Mornings: 1-2 sets that you your
lower body burning
oals or The eek Back Work: 1 light set that you in your
uild consistency in the li s arms and back
ots of reps at the beginning of the week, heavier
work near the end. Day 2:
stablish ttempts Snatch: (you need 6- reps, do
onsider what we need for ersonal ecords not think about the weight, think T H I
ast week of strength building (heavy s uat and pulls) and I T)
natch alance sets of 1 rep with 0- kg
aking sure that you are not over trained I T T perfect singles with any weight
T I where you ump then pull and do an overhead
est, rotein, assage, itamins s uat a er
etermine bodyweight and category - natch, verhead uat as long as techni ue
ood foods and I HT walking to make 69 kg category is perfect
inish your pulls lbows locked, ump as the bar Clean: ( - reps)
touches your body, TH with your arms 1 2-3 sets
0 1 2 -3 sets
- Day 1: The focus is on techni ue. To have the ability - ull lean, as long as you have no pain and
to repeat the same techni ue on every li good techni ue
- Try to full s uat on as many li s is possible. If you erk rom The ack
catch the snatch HI H, T to finish the li with a full From Front: singles up to 2. - . (perfect
squat legs, elbows and head position)
Squat: -60 kg sets, easy and
ay 1 e plosive, T H
Snatch: ABS: 1-2 light sets
lbows ocked, ump at the same time the bar Back Work: 1-2 sets that you
hits your body, TH with your arms to Good Mornings: 1-2 sets that you
go under
3 2 1 set
3 . 2 2 sets Day 3:
0 2 2 Snatch:
2. for a single 3 3
- natch, verhead uat each rep 3 . 3
Clean and Jerk Complex: techni ue work 0 3 ptional
lbows locked, ump at the same time the bar - Techni ue ork or riday, so hit the full
hits your body, TH with your arms to depth, think T H I and not T TH
go under. Clean and Jerk:
1 ull, 1 Hang lean, rop it. 1 ull, 1 Hang 0 3 cleans, 3 front s uats, 1 erk
lean, 1 erk. (The erk is TI you can natch rip eadli 0 3 2 sets, 3 1
do a front s uat instead) set (legs at the start, do not let your butt come

up first) the u from her late in the week and ending up in The
Clean Deadlifts, Slow: 0 3 2 sets, mergency oom only hours before our ight was to
3 1 set (legs at the start, do not let your leave. ll of this meant that we had to push all of the
butt come up first) days around and train days straight with no break,
Snatch Balance: 2 -3 kg 3 3, pause at then y, rest for day, get in one training session, then
the bottom for balance ( ust use empty bar if compete on onday.
you need to rest)
ABS: 1-2 sets t the beginning of this week we also established our
Back Work: 1-2 sets that you oals, our Hopes, and what we eeded in order to be
Good Mornings: 1-2 sets that you 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

T I TI H inish with your opener 2
Clean and Jerk:
Day 2: oubles for warm up
Snatch: Easy Work omplete the li ust like a meet, work up to
3 1 2 sets your opener and 2nd ttempt
3 . 1 inish with your opener 2 cleans, 1 erk
0 1 Squat: sets of 3 ( 0 . -90) - last 2
3 1 sets are optional, you can also do singles or
1 doubles or rest
ecide from here to stop, repeat, move up, ABS: 2-3 sets
etc... Back Work: 1 set that you
Clean (and Jerk): Good Mornings: 1 set that you
ingles up to your opener (60-63) Saturday at Worlds: eet onday
Squat: -6 kg sets, easy and Stretch
e plosive, T H o something to break a sweat
ABS: 1-2 light sets
Back Work: 1-2 sets that you Sunday:
Good Mornings: 1-2 sets that you Snatch:
3 2 2
asy singles from here,
Day 3: orked up to 1 (opener)
Snatch: lean and erk
3 3 asy doubles and singles only
3 . 3 0 1, easy last warm up
0 3 ptional tretch
pener 1
Clean and Jerk: very training session should begin with some
2 cleans, 2 front s uats, 1 erk ( erk stretching, foam rolling, and make sure that you are
optional but suggested) sweating and warm.
Snatch Grip Deadlift: 0 3 2 sets, very training session should begin with some
3 1 set (legs at the start, do not let your type of low back work (good mornings with bands) and
butt come up first) possibly some light abs work (abs pull downs)
Clean Deadlifts, Slow: 0 3 2 sets, very training session should finish with some type
3 1 set (legs at the start, do not let your of T e ercises. houlders, lower back, abs, knees,
butt come up first) hamstrings, stretching, foam rolling, etc...
ABS: 1-2 sets H TI ... T
Back Work: 1-2 sets that you TH Have fun, no in uries, no
Good Mornings: 1-2 sets that you e haustion, only smiles
Day 4: Snatch: 1
Snatch: Clean and Jerk: 60 63
oubles for warm up th lace at orlds and we learned that it takes
ust like a meet, no misses, make your pener TI to get even two white lights at this level.
and 2nd ttempt
Author Bio
Clint Darden earned his pro card in Strongman in 2003 in the United States and moved to
Cyprus in 2004. He competed in the US as well as throughout Europe, representing both
the US and Cyprus at the international level. He owns Elite Power Nutrition supplements in
Cyprus and is a full-time dad and the director of Autism Assessment Support Practice. He
has struggled with ulcerative colitis for four years and has come a very long way but still
suffers from it daily.

g f o r
Tr a i nin A L L
O O T B Pat C a s e y tor
F by TEFTS co
ELI
ntribu

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 3- yrs trength work capacity individual needs
Blue 1-2yrs 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.

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 tem-
po was set to focus on the eccentric part of each movement.
Day #1 Day #2
1 rip 2 barbell shrug 1 6 Tempo 3/1/1! 1 natch grip shrugs 1 6 Tempo 3/1/1!
2 Test grip pull ups 1 -10 Tempo 3/1/1! 2 hin ups 1 -10 Tempo 3/1/1!
3 Ys 1 6 Tempo 3/1/1! 3 Ts 1 6 Tempo 3/1/1!
1 anual tension 1 6 Tempo 3/1/1! 1 anual le ion 1 6 Tempo 3/1/1!
2 nterior hrug 1 6 Tempo 3/1/1! 2 ateral hrug 1 6 Tempo 3/1/1!
3 rms Iso lateral, elf- 1 6 Tempo 3/1/1! 3 rms Iso front, elf- serve 1 6 Tempo 3/1/1!
serve e ion lateral e ion
1 3 arbell over-head 1 6 Tempo 3/1/1! 1 2 arbell over-head 1 6 Tempo 3/1/1!
press press
2 iagonal band pulls 1 10ea Tempo 3/1/1! 2 ver-head band pull down 1 10 Tempo 3/1/1!
3 umper pinch up 1 10 3 Internal plate pinch 1 20s
Day #3 Day #4
1 . barbell shrug 1 6 Tempo 3/1/1! 1 lt rip hrugs 1 3ea Tempo
3/1/1!
2 lt rip pull ups 1 -10ea Tempo 3/1/1! 2 Tight rip ull up 1 -10ea
Tempo 3/1/1!
3 s 1 6 Tempo 3/1/1! 3 Is 1 6 Tempo
3/1/1!
1 anual lateral e ion 1 6 Tempo 3/1/1! 1 Harness e ion e tension 1 6ea Tempo
3/1/1!
2 . . oblet hrug 1 6 Tempo 3/1/1! 2 . . nt to at 1 10ea Tem-
po 1/1/1!
3 ire ridge hold (bench) 1 10s 3 at to le ion 1 10ea
1 ver-Head ress 1 6 Tempo 3/1/1! 1 2 barbell ver-Head press 1 Tempo
x/x/x (Fast)
2 . ver-Head band ress 1 10ea Tempo 3/1/1! 2 and ull part 1 20
3 late-pinch passes 1 10ea 3 late inch urls 1 10ea

Week #2: For the second week, the sets increased to three,
while the tempo remained the same, still focusing on the eccen-
tric component for the given movement.
Day #1 Day #2
3 Ys 3 6 Tempo 3/1/1! 3 Ts 3 6 Tempo 3/1/1!
1 3 arbell over-head 3 6 Tempo 3/1/1! 1 2 arbell over-head 3 6 Tempo 3/1/1!
press press
2 iagonal band pulls 3 10ea Tempo 3/1/1! 2 ver-head band pull down 3 10 Tempo 3/1/1!
3 umper pinch up 3 10 3 Internal plate pinch 3 20s
Day #3 Day #4
1 . barbell shrug 3 6 Tempo 3/1/1! 1 lt rip hrugs 3 3ea Tempo
3/1/1!
2 lt rip pull ups 3 -10ea Tempo 3/1/1! 2 Tight rip ull up 3 -10ea
Tempo 3/1/1!
3 s 2 6 Tempo 3/1/1! 3 Is 3 6 Tempo
3/1/1!
1 ateral manual e ion 3 6 Tempo 3/1/1! 1 Harness e tension e ion 3 6ea Tempo
3/1/1!
2 . . oblet hrug 3 6 Tempo 3/1/1! 2 . . nt to at 3 10ea Tem-
po 1/1/1!
3 ire ridge hold (bench) 3 10s 3 at to le ion 3 10ea
1 ver-Head ress 3 6 Tempo 3/1/1! 1 2 barbell ver-Head press 3 Tempo
x/x/x (Fast)
2 . ver-Head band ress 3 10ea Tempo 3/1/1! 2 and ull part 3 20

Week #3: The volume remained the same for this week, but the
tempo switched to an isometric emphasis. Each rep was per-
formed with a three second isometric.
Day #1 Day #2
3 Ys 3 6 Tempo 1/3/1! 3 Ts 3 6 Tempo 1/3/1!
1 3 arbell over-head 3 6 Tempo 1/3/1! 1 2 arbell over-head press 3 6 Tempo 1/3/1!
press (Iso was held (Iso was held below the
below the chin) chin)
2 iagonal band pulls 10ea Tempo 1/3/1! 2 ver-head band pull down 10 Tempo 1/3/1!
3 umper pinch up 3 2 s 3 Internal plate pinch 3 2 s
Day #3 Day #4
1 . barbell shrug 3 6 Tempo 1/3/1! 1 lt rip hrugs 3 3ea Tempo 1/3/1!
2 lt rip pull ups 3 -10 Tempo 1/3/1! 2 Tight rip ull up 3 -10ea Tempo 1/3/1!
3 s 3 6 Tempo 1/3/1! 3 Is 3 6 Tempo 1/3/1!
1 anual lateral e ion 3 6 Tempo 1/3/1! 1 Harness e ion e tension 3 6 Tempo 1/3/1!
2 . . oblet hrug 3 6 Tempo 1/3/1! 2 . . nt to at 3 10ea Tempo 1/1/1!
3 ire ridge hold 3 10s 3 at to le ion 3 10ea
(bench)
1 ver-Head ress 3 6 Tempo 1/3/1! 1 2 barbell ver-Head press 3 Tempo x/x/x (Fast)
(Iso was held below (Iso was held below the
chin) chin)
2 . ver-Head band 3 10ea Tempo 1/3/1! 2 and ull part 3 20
Press
3 late-pinch passes 3 10ea Tempo 1/3/1! 3 late inch urls 3 10ea

Week #4: The tempo for this week switched to controlled, fast
reps. There was no bouncing or sloppy technique, but the em-
phasis 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 rep-
etitions due to the decrease in tempo.
Day #1 Day #2
1 rip 2 barbell shrug 3 Tempo x/1/x! 1 natch grip shrugs 3 Tempo x/1/x!
2 Test grip pull ups 3 -10 Tempo x/1/x! 2 hin ups 3 -10 Tempo x/1/x!
3 Ys 3 Tempo x/1/x! 3 Ts 3 Tempo x/1/x!
1 anual tension 3 Tempo x/1/x! 1 anual le ion 3 Tempo x/1/x!
2 nterior hrug 3 Tempo x/1/x! 2 ateral hrug 3 Tempo x/1/x!
3 rms Iso lateral, elf- 3 Tempo x/1/x! 3 rms Iso front, elf- serve 3 Tempo x/1/x!
1 3 arbell over-head 3 Tempo x/1/x! 1 2 arbell over-head press 3 Tempo x/1/x!
press
2 iagonal band pulls 3 10ea Tempo x/1/x! 2 ver-head band pull down 3 10 Tempo x/1/x!
3 umper pinch up 3 30s 3 Internal plate pinch 3 30s
Day #3 Day #4
1 . barbell shrug 3 Tempo x/1/x! 1 lt rip hrugs 3 3ea Tempo x/1/x!
2 lt rip pull ups 3 -10 Tempo x/1/x! 2 Tight rip ull up 3 -10ea Tempo x/1/x!
3 s 3 Tempo x/1/x! 3 Is 3 Tempo x/1/x!
1 ateral manual e ion 3 Tempo x/1/x! 1 Harness e tension e ion 3 Tempo x/1/x!
2 . . oblet hrug 3 Tempo x/1/x! 2 . . nt to at 3 10ea Tempo x/1/x!
3 ire ridge hold 3 Tempo x/1/x! 3 at to le ion 3 10ea
(bench)
1 ver-Head ress 3 Tempo x/1/x! 1 2 barbell ver-Head press 3 Tempo x/1/x!
2 . ver-Head band 3 10ea Tempo x/1/x! 2 and ull part 3 20
Press

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 Day #2
1 rip 2 barbell shrug 3 12 1 natch grip shrugs 3 12

2 Test grip pull ups 3 -10 2 hin ups 3 -10
3 Ys 3 12 3 Ts 3 12
1 anual tension 3 12 1 anual le ion 3 12
2 nterior hrug 3 12 2 ateral hrug 3 12
3 rms Iso lateral, elf- 3 12 3 rms Iso front, elf- serve 3 12
1 3 arbell over-head 3 12 1 2 arbell over-head press 3 12

press
2 iagonal band pulls 20ea 2 ver-head band pull down 20
3 umper pinch up 30s 3 Internal plate pinch 30s
Day #3 Day #4
1 . barbell shrug 3 12 1 lt rip hrugs 3 6ea

2 lt rip pull ups 3 -10 2 Tight rip ull up 3 -10
3 s 3 12 3 Is 3 12
1 anual lateral 3 12 1 Harness e tension e ion 3 12
e ion
2 . . oblet hrug 3 12 2 . . nt to at 3 2
3 ire ridge hold 20s 3 at to le ion 20ea
(bench)
1 ver-Head ress 3 12 1 2 barbell ver-Head press 3 12
2 . ver-Head band 3 20ea 2 and ull part 3 12
Press
3 late-pinch passes 3 10ea 3 late inch urls 3 30s

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 Day #2
1 rip 2 barbell shrug 3 Tempo 6/1/1! 1 natch grip shrugs 3 Tempo 6/1/1!
2 Test grip pull ups 3 3- Tempo 6/1/1! 2 hin ups 3 3- Tempo 6/1/1!
3 Ys 3 Tempo 6/1/1! 3 Ts 3 Tempo 6/1/1!
1 anual tension 3 Tempo 6/1/1! 1 anual le ion 3 Tempo 6/1/1!
2 nterior hrug 3 Tempo 6/1/1! 2 ateral hrug 3 Tempo 6/1/1!
3 rms Iso lateral, elf- 3 Tempo 6/1/1! 3 rms Iso front, elf- serve 3 Tempo 6/1/1!
1 3 arbell over-head 3 Tempo 6/1/1! 1 2 arbell over-head press 3 Tempo 6/1/1!
press
2 iagonal band pulls 3 ea Tempo 6/1/1! 2 ver-head band pull down 3 Tempo 6/1/1!
Day #3 Day #4
1 . barbell shrug 3 Tempo 6/1/1! 1 lt rip hrugs 3 3ea Tempo 6/1/1!
2 lt rip pull ups 3 3- Tempo 6/1/1! 2 Tight rip ull up 3 3- Tempo 6/1/1!
3 s 3 Tempo 6/1/1! 3 Is 3 Tempo 6/1/1!
1 anual lateral 3 Tempo 6/1/1! 1 Harness e tension e ion 3 Tempo 6/1/1!
e ion
2 . . oblet hrug 3 Tempo 6/1/1! 2 . . nt to at 3 Tempo 6/1/1!
3 ire ridge hold 20s Tempo 6/1/1! 3 at to le ion 20ea Tempo 6/1/1!
(bench)
1 ver-Head ress 3 Tempo 6/1/1! 1 2 barbell ver-Head press 3 Tempo 6/1/1!
2 . ver-Head band 3 ea Tempo 6/1/1! 2 and ull part 3 ea Tempo 6/1/1!
Press

Week #7: Following the triphasic sequence, the emphasis for
this week was placed on isometrics. Again, the reps were re-
duced for this week to ensure safety.
Day #1 Day #2
1 rip 2 barbell shrug 3 Tempo 1/6/1! 1 natch grip shrugs 3 Tempo 1/6/1!
2 Test grip pull ups 3 3- Tempo 1/6/1! 2 hin ups 3 3- Tempo 1/6/1!
3 Ys 3 Tempo 1/6/1! 3 Ts 3 Tempo 1/6/1!
1 anual tension 3 Tempo 1/6/1! 1 anual le ion 3 Tempo 1/6/1!
2 nterior hrug 3 Tempo 1/6/1! 2 ateral hrug 3 Tempo 1/6/1!
3 rms Iso lateral, 3 Tempo 1/6/1! 3 rms Iso front, elf- serve 3 Tempo 1/6/1!
elf- serve e ion lateral e ion
1 3 arbell over- 3 Tempo 1/6/1! 1 2 arbell over-head press 3 Tempo 1/6/1! (Held
head press (Iso was (Iso was held below the at bottom proud chest,
held below the chin) chin) rip barbell apart)
2 iagonal band pulls ea Tempo 1/6/1! 2 ver-head band pull down 3 Tempo 1/6/1!
Day #3 Day #4
1 . barbell shrug 3 Tempo 1/6/1! 1 lt rip hrugs 3 3ea Tempo 1/6/1!
2 lt rip pull ups 3 3- Tempo 1/6/1!! 2 Tight rip ull up 3 3- Tempo 1/6/1!
3 s 3 Tempo 1/6/1! 3 Is 3 Tempo 1/6/1!
1 anual lateral 3 Tempo 1/6/1! 1 Harness e tension e ion 3 Tempo 1/6/1!
e ion
2 . . oblet hrug 3 Tempo 1/6/1! 2 . . nt to at 3 Tempo 1/6/1!
3 ire ridge hold 3 20s 3 at to le ion 3 10 Tempo 1/6/1!
(bench)
1 ver-Head ress 3 Tempo 1/6/1!! 1 2 barbell ver-Head press 3 Tempo x/x/x!

(Iso was held below (Iso was held below the
chin) chin)
2 . ver-Head band ea Tempo 1/6/1! 2 and ull part 3 10 Tempo 1/6/1!
Press

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 Day #2
1 rip 2 barbell shrug 3 Tempo x/1/x! 1 natch grip shrugs 3 Tempo x/1/x!
2 Test grip pull ups 3 3- Tempo x/1/x! 2 hin ups 3 3- Tempo x/1/x!
3 Ys 3 Tempo x/1/x! 3 Ts 3 Tempo x/1/x!
1 anual tension 3 Tempo x/1/x! 1 anual le ion 3 Tempo x/1/x!
2 nterior hrug 3 Tempo x/1/x! 2 ateral hrug 3 Tempo x/1/x!
3 rms Iso lateral, 3 Tempo x/1/x! 3 rms Iso front, elf- serve 3 Tempo x/1/x!
elf- serve e ion lateral e ion
1 3 arbell over- 3 Tempo x/1/x! 1 2 arbell over-head press 3 Tempo x/1/x!
head press
2 iagonal band pulls Tempo x/1/x! 2 ver-head band pull down 3 10ea Tempo x/1/x!
Day #3 Day #4
1 . barbell shrug 3 Tempo x/1/x! 1 lt rip hrugs 3 3ea Tempo x/1/x!
2 lt rip pull ups 3 3- Tempo x/1/x! 2 Tight rip ull up 3 3- Tempo x/1/x!
3 s 3 Tempo x/1/x! 3 Is 3 Tempo x/1/x!
1 anual lateral e - 3 Tempo x/1/x! 1 Harness e tension e ion 3 Tempo x/1/x!
ion
2 . . oblet hrug 3 Tempo x/1/x! 2 . . nt to ateral 3 Tempo x/1/x!
3 ire ridge hold 3 20s Tempo x/1/x! 3 ateral to le ion 3 20ea Tempo x/1/x!
(bench)
1 ver-Head ress 3 Tempo x/1/x! 1 2 barbell ver-Head press 3 Tempo x/1/x!
2 . ver-Head band 3 10ea Tempo x/1/x! 2 and ull part 3 20ea Tempo x/1/x!
Press

Week #9: This final week was comprised of an increased vol-
ume. 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 ad-
aptation. Tempos were removed for in season training to elim-
inate extra stress due to the increase in hitting / position de-
mands.
Day #1 Day #2
1 rip 2 barbell shrug 3 12 1 natch grip shrugs 3 12

2 Test grip pull ups 3 -10 2 hin ups 3 -10
3 Ys 3 12 3 Ts 3 12
1 anual tension 3 12 1 anual le ion 3 12
2 nterior hrug 3 12 2 ateral hrug 3 12
3 rms Iso lateral, elf- 3 12 3 rms Iso front, elf- serve 3 12
1 3 arbell over-head 3 12 1 2 arbell over-head press 3 12
press
2 iagonal band pulls 3 20ea 2 ver-head band pull down 3 20
Day #3 Day #4
1 . barbell shrug 3 12 1 lt rip hrugs 3 6ea
2 lt rip pull ups 3 -10 2 Tight rip ull up 3 -10
3 s 3 12 3 Is 3 12
1 anual lateral 3 12 1 Harness e tension e ion 3 12
e ion
2 . . oblet hrug 3 12 2 . . nt to at 3 2
3 ire ridge hold 20s 3 at to le ion 20ea
(bench)
1 ver-Head ress 3 12 1 2 barbell ver-Head press 3 12
2 . ver-Head band 3 20ea 2 and ull part 3 12
Press
3 late-pinch passes 3 10ea 3 late inch urls 3 30s

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 Day #2 Upper
1 ull lean 3 et every 2 00 1 2 2 oard ench (Pulled 3 0 et every 2 00
off of 102% of Bench max)
2 wings 3 10 2 nilateral ows 3 10
3 ag umps 3 3 ( inear) 3 ed all rops 3 10
1 3 ench 6 3 0 et every 1 00 1 ront uat 6 3 0 et every 1 00
2 ilateral ow 3 10 2 3 10
3 ed all lams 3 3 tep to ertical 3 3
1 Hip i 3 0 et every 2 00 1 plit erks 3 et every 2 00
2 inear unges 3 2 ump omple 3 3ea ( plit s uat to bag
ump)
3 ront ridge ( late 3 20s 3 neeling late otate to 3 ea
loaded) Press
Day #3 Lower Day #4 Total

1 ack uat 3 0 et every 2 00 1 Hang clean 3
2 ood orning 3 2 eg swings 3 3ea ( ateral)
3 ingle eg ag 3 3 ( inear double leg stick)
umps
1 umo eadli 6 3 0 et every 1 00 1 unge comple (Pulled of 3 3ea 6 ( arbell front
45% of front squat max) s uat reverse lunge then s uat,
arbell back s uat forward lunge
then s uat)
2 plit uat to ateral 3 2ea 2 artner hamstring drop 3 3

ump
3 eg wings 3 3ea ( inear) 1 3 to 2 ench 3 ea 3 .
1 ench 3 et every 2 00 2 ow omple 3 10ea ( row to
plate row)
2 ow comple 3 ea ( ronated to upi- 3 aise omple 3 10ea (side raise to
nated) front raise)
3 ront ridge 3 20s side bend 3 10ea

Week #2 Work Load = Medium Heavy
1 ull lean 1 2 2 oard ench et every 2 00
2 wings 10 2 nilateral ows 10
3 ag umps 3 ( inear) 3 ed all rops 10

1 3 ench 3 2. 1 ront uat 3 2. et every
1 00
2 ilateral ow 10 2 10
3 ed all lams 3 tep to ertical 3
1 Hip i 2 00 per set 1 plit erks et every 2 00

2 inear unges 2 ump omple 3ea ( plit s uat to bag
ump)
3 ront ridge ( late 20s 3 neeling late otate to ea

loaded) Press

1 ack uat et every 2 00 1 Hang clean
2 ood orning 2 eg swings 3ea ( inear)
3 ingle eg ag umps 3 ( inear double leg stick)
1 umo eadli 3 2 et every 1 00 1 unge comple 3ea 6 . ( arbell front

s uat reverse lunge then s uat,
then s uat)
2 plit s uat to lateral 2ea 2 artner hamstring drop

ump
3 eg swings 3ea ( ateral) 1 3 to 2 ench 0
1 ench et every 2 00 2 ow omple 10ea ( row to
plate row)
2 ow comple ea ( ronated to upi- 3 aise omple 10ea (side raise to
nated) front raise)
3 6’’ Hold 20s side bend 10ea

Week #3 Work Load = Heavy
1 ull lean 1 2 2 oard ench 9 et every 2 00
2 wings 10 2 nilateral ows 10
3 ag umps 3 ( inear) 3 ed all rops 10
1 3 ench 3 1 ront uat 3 et every 1 00
2 ilateral ow 10 2 10
3 ed all lams 3 tep to ertical 3
1 Hip i 9.0 2 00 per set 1 plit erks et every 2 00
2 inear unges 2 ump omple 3ea ( plit s uat to bag
ump)
3 ront ridge ( late 20s 3 neeling late otate to ea
loaded) Press
1 ack uat 9 et every 2 00 1 Hang clean

2 ood orning 2 eg swings 3ea ( ateral)
3 ingle eg ag 3 ( inear double leg stick)
umps
1 umo eadli 3 et every 1 00 1 unge comple 3ea 0 ( arbell front
then s uat)

ump
3 eg swings 3ea ( inear) 1 3 to 2 ench 2.
plate row)
nated) front raise)

Week #4 Work Load = Med Light
1 ull lean 3 1 2 ench 6 .0 et every

2 00
2 wings 3ea ingle arm to double 2 nilateral ead top 10
arm to umps ows
3 ag umps 3 ( neeling get up to 3 ed all rops 10
linear)
1 3 ench 3 . 1 ront uat 3 . et every 1 00
2 nilateral ow 10 2 12
3 ed all lams 10 3 tep to ertical
1 Hip i 6 .0 2 00 per set 1 plit erks et every 2 00
2 everse unges 2 ump omple 3ea ( plit s uat to bag
ump)
3 ront ridge ( late 30s 3 neeling late otate to 10ea
loaded) Press
Day #3 Upper Day #4 Total
1 ack uat 6 .0 et every 2 00 1 Hang clean 1 (1 1 )

3 ingle eg ag 3 ( inear double leg
umps stick)
1 umo eadli 3 et every 1 00 1 unge comple 3ea 2. ( arbell front
then s uat)

ump
3 eg swings 3ea ( inear) 1 3 to 2 ench .0
plate row)
nated) front raise)
3 ront ridge 30s side bend 10ea

Week #5 Work Load = Medium
1 ull lean 3 1 2 ench 2.0 et every 2 00

2 wings 3ea ingle arm to double 2 nilateral ead top 10
arm to umps ows
linear)
1 3 ench 3 . 1 ront uat 3 . et every 1 00
1 Hip i 2 2 00 per set 1 plit erks et every 2 00
ump)
loaded) Press
1 ack uat 2.0 et every 2 00 1 Hang clean 1

umps stick)
1 umo eadli 3 0 et every 1 00 1 unge comple 3ea .0 ( arbell front
then s uat)

ump
3 eg swings 3ea (linear) 1 3 to 2 ench .
plate row)
nated) front raise)

Week #6 Work Load = Medium High

1 ull lean 3 1 2 ench .0 et every 2 00
2 wings 3ea ingle arm to dou- 2 nilateral ead top 10
ble arm to umps ows
linear)
1 3 ench 3 62. 1 ront uat 3 62. et every 1 00
1 Hip i .0 2 00 per set 1 plit erks et every 2 00
ump)
loaded) Press

1 ack uat .0 et every 2 00 1 Hang clean 1
2 ood orning 2 eg swings 10 ( inear)
umps stick)
1 umo eadli 3 2 et every 1 00 1 unge comple 3ea . ( arbell front s uat
reverse lunge then s uat, arbell back
s uat forward lunge then s uat)

ump
3 eg swings 3ea ( ateral) 1 3 to 2 ench ea 0.0
1 ench et every 2 00 2 ow omple 10ea ( row to plate
row)
2 ow comple ea ( ronated to upi- 3 aise omple 10ea (side raise to front
nated) raise)
Week #7 Work Load = High

1 ull lean 3 1 2 ench 1.0 et every
2 00
2 wings ea ingle arm to double 2 nilateral ead top 10
arm to umps ows

linear)
1 3 ench 3 6 .0 1 ront uat 3 6 .0 et every 1 00
3 upine ed all 10 3 tep to ertical
hest pass
1 Hip i 1 2 00 per set 1 plit erks et every 2 00
2 everse unges (bilateral) 2 ump omple 3ea ( plit s uat to bag
ump)
loaded) Press

1 ack uat 1.0 et every 2 00 1 Hang clean 1
umps stick)
1 umo eadli 3 et every 1 00 1 unge comple 3ea 0.0 ( arbell front
then s uat)

ump
3 eg swings 3ea ( inear) 1 3 to 2 ench 2.
plate row)
nated) front raise)
Week #8 Work Load = Reload

1 ull lean 3 3 1 2 ench 3 6 .0 et every 2 00
2 wings 3 10 2 nilateral ows 3 10
3 ag umps 3 3 (linear) 3 ed all rops 3 10
1 3 ench 3 36 . 1 ront uat 3 36 . et every 1 00
2 nilateral ow 3 10 2 3 10
3 upine ed all 3 10 3 tep to ertical 3
hest ass
1 Hip i 3 6 .0 2 00 per set 1 plit erks 3 et every 2 00

2 everse unges 3 (bilateral) 2 ump omple 3ea ( plit s uat to bag
ump)
3 ront ridge ( late 30s 3 neeling late otate to 3 10ea
loaded) Press

1 ack uat 3 6 .0 et every 2 00 1 Hang clean 3 3
2 ood orning 3 2 eg swings 3 3ea ( ateral)
3 ingle eg ag 3 3 ( inear double leg
umps stick)
1 umo eadli 3 36 et every 1 00 1 unge comple 3 3ea 2. ( arbell front
then s uat)
2 plit s uat to lateral 3 2ea 2 artner hamstring drop 3

ump
3 eg swings 3 3ea ( ateral) 1 3 to 2 ench 3 .0
1 ench 3 et every 2 00 2 ow omple 3 10ea ( row to
plate row)
2 ow comple 3 ea ( ronated to upi- 3 aise omple 3 10ea (side raise to
nated) front raise)
3 ront ridge 3 30s side bend 3 10ea
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.

Week #1
Day #1 (Gym) Day #2 (Field)
1 ultiple hops to vert ingle leg to double leg 1 10 6 sets

(to basketball hoop 3 sets
as marker)
2 epth ump from 3 3ea 1 ront ateral start down 10 ets
bleachers (ma and back 10 yards 30 sec
height on recoil) recovery
3 ed ball comple 3 2ea ( verhead throw 1 kill ateral start down and 10 sets
from hang) back 20 yards 30 sec recov-
ery
1 Tempo runs ength 10 sets goal, 30s set every
of court ( own back 30
down back)
ay 3 ( ym) ay ( ield)
1 ateral multiple hops ingle led double leg 1 hase drill tagger start vary 3 sets each spot ( 0yd
to vert (to basketball 3 sets chaser and runner ma effort work one)
hoop as marker)
2 ateral depth ump 3 3each 1 ront ( ive two minute 10 sets 20yd 0s recov-
from bleacher break half way between sets) ery
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 10 sets 20yd 0s recov-
3 2each half way between sets) ery
1 10 1 6 sets 60 recovery
Week #2

1 ultiple hops to ingle leg to double leg 1 10 sets each spot
vert sets
2 epth ump from 3each 1 ront lateral start downs 12 sets
bleachers (ma and back 10 yards 2 s
3 ed ball comple 2each ( verhead throw 1 kill ateral start down and 12 sets
from hang) back 20 yards 2 s recovery
1 Tempo runs 10 sets goal, 2 s set every
0

1 ateral multiple ingle leg to double leg 1 hase drill tagger start sets each spot
hops to vert sets vary chaser and runner ma
effort

2 ateral depth ump 3each 1 ront ( ive two minute 12 sets 20 3 s recov-
from bleacher (ma break half way between ery
height on recoil) sets)
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 12 sets 0 3 s recov-
2each between sets) ery
1 10 1 sets recovery
Week #3
1 ultiple hops to ingle leg to double leg 1 10 10 sets each spot

vert sets
2 epth ump from 3each 1 ront lateral start downs 1 sets
bleachers (ma and back 10 yards 2 s
3 ed ball comple 3 2each ( verhead throw 1 kill ( ive two minute break 1 sets
from hang) between sets) 20 yards 20s
recovery
1 Tempo runs 10 sets 26s goal, recovery
0s
1 ateral multiple hops ingle leg to double leg 1 hase drill tagger start vary sets each spot
to vert sets chaser and runner ma effort
2 ateral depth ump 3ea 1 ront (give two minute 1 sets 20 30s re-
from bleacher (ma break half way between sets) covery
height on recoil)
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 1 sets 0 30s re-
3 2each between sets) covery
1 10 10 sets 0 recovery
Week #4
1 ultiple hops to vert ingle leg to double leg 1 traight to conditioning

sets

2 epth ump from 3each (throw up tennis 1 ront lateral start downs 16 sets
bleachers (ma ball to grab) and back 10 yards 20s
3 ed ball comple sets 2ea (overhead throw 1 kill ateral start down and 16 sets
from oor) back 20 yards recovery 20s
1 Tempo runs 12 sets 1 s goal, recovery
s

1 ateral multiple hops ingle leg to double leg 1 hase drill 3 sets each spot
to vert sets
2 ateral depth ump 3ea (throw up tennis ball 1 ront seven 20 30s re- 16 sets
from bleacher (ma to grab) covery
height on recoil)
3 ed ball comple ateral throw into wall 1 kill 16 sets 60 30s re-
2each covery
1 10 10 sets recovery
Week #5
sets
2 epth ump from 3each 1 ront ateral start downs 1 sets
bleachers (ma and back 10 yards 30 recov-
height on recoil) ery
3 ed ball comple sets (overhead throw 1 kill ateral start down and 1 sets
from oor) back 20 yards
1 Tempo runs 1 sets 1 s goal, recovery
0s
1 ateral multiple hops ingle leg to double leg 1 traight to conditioning

to vert sets
2 ateral depth ump 3ea 1 ront seven ( ive two min- 1 sets 0 2 s re-
from bleacher (ma ute break half between sets) covery
height on recoil)
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 1 sets 60 2 s re-
2each half way between sets) covery

Week #6

3 sets
2 epth ump from 3each 1 ront ateral start downs 20sets 10 recovery
bleachers (ma and back 10 yards 30s 1 s
3 ed ball comple sets (overhead throw 1 kill lateral start down and 16 sets 20 recovery
from oor) back 20 yards 20s
0s

to vert sets
2 ateral depth ump 3ea 1 ront ( ive two minute 20 sets 0 2 s recov-
from bleacher (ma break half way between ery
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 20 sets 60 2 s
2each half way between sets
Week #7

sets
2 epth ump from 3each 1 ront lateral start down 20sets 10 recovery
bleachers (ma and back 10 yards 30 sec 10s
3 ed ball comple sets (overhead throw 1 kill ateral start down and 20 yards 10 sets 10
from oor) back 20 yards recovery

0s

to vert sets
2 ateral depth ump 3ea 1 ront seven ( ive two min- 20 sets 0 20s recov-
from bleacher (ma ute break half way between ery
3 ed ball comple ateral throw into wall 1 kill ( ive two minute break 20 sets 60 20s recov-
2each half way between sets) ery
Week #8 Reload
1 ultiple hops to vert ingle leg to double leg 1 10 3 sets each spot
sets
2 epth ump from 3 3each 1 ront seven sets 10 recovery
bleachers(ma 1 s
height on recoil)
3 ed ball comple 3 sets (overhead throw 10 yards 30 sec recovery
from oor)
1 Tempo runs sets 12s goal, recovery 1 kill 20yards sets 1 re-
0s covery

1 ateral multiple hops ingle leg to double leg 1 hase drill 3 sets each spot
to vert sets
2 ateral depth ump 3 3ea 1 ront seven sets 0 2 s recov-

from bleacher (ma ery
height on recoil)
3 ed ball comple ateral throw into wall 1 kill sets 60 2 s

3 2each
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).
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.

n D o g
o u n t P r o g ai ram
M ulielBd i n g
Mea d o w s
M usc b y
TEAM
J o hn EFTS
ELIT

Program 11 – The Incinerator or e ample
13 1 (warm up)
1 10 (warm up)
T
22 6
his is a - day week program. If you have mastered
2 6
the art of peri-workout nutrition it can be up to
31 6
sessions due to your recovery. ou will notice the
36 6 (weight starting to feel heavy and speed is
optional sessions on here. The e tra volume is done in
compromised)
a way to not hurt you or tear up your oints. emember
that every time you train hard, you create an anabolic
T If you have chains, I would like for you to add 3 on
opportunity for the muscle provided you feed it correctly.
each side (1 for women) for all work sets. It would look like
The lighter days will not change fyi. ou will get new
this for the person who did the above reps roughly.
routines for all the heavy days each week as usual.
13 1 (warm up) 1 chain on each side
If you are limited to a day split, select the bodypart that
1 10 (warm up) 2 chains on each side
is weakest to do twice. If you are limited to 6 days, select
22 6 3 chains on each side
the top 2 weaknesses you have.
If you arms are you weak point you can repeat the workout
2 6 3 chains on each side (weight starting to feel
twice. rm workouts are done to be more pump inducing
heavy and speed is compromised)
in nature, and not so heavy. ultiple heavy arm workouts
will likely result in beat up tendons and ligaments based on
If you do not have chains, but have bands, use everse
what I have seen over the years.
banding techni ue. eps might look like this for the above
person.
Here is one way to set it up
13 1 (warm up) - set up long orange lite T ands
at egs (heavy)
(light) prior to first set
unday hest houlders (heavy)
1 10 (warm up)
onday ack (heavy)
22 6
Tuesday egs (optional)
31 6
ednesday hest houlders (optional)
36 6
Thursday rms
0 6 (weight starting to feel heavy and speed is
riday ack (optional)
compromised)
oal Train e plosively
e are going to ramp up volume over the first 2 weeks
and do a lighter week at the end of the 12 weeks.
eg press o 2-3 feeder sets to get to tough weight. nce
emember, the optional days are ust that “optional”. o
there do 2 work sets of 1 . se constant tension, do not
only do them when we have confirmed your recovery
lockout. lace your feet where you are the strongest. 2
ability.
total work sets.
WEEK 1 – LOW VOLUME or e ample

egs 1 sets plates a side (feeder set)
plates a side (feeder set)
ying leg curls o 2-3 warm up sets of 12 then I want 6 plates a side 1
really strong sets of . ou don’t have to do any partials or 6 plates a side 1
drop sets this week, ust make sure every rep is perfect.
Try to use a weight that at reps it’s hard to maintain oal tart to get an insane pump in uads suprama
good form, and then you stop, so 6- with perfect form, pump
then 1-2 where it’s tough to e ecute perfectly strict form.
total work sets. unge se straps to hold onto a moderately heavy weight
and walk until you drop alternating legs. Try to get at least
oal ctivate and pump hams 1 steps with each leg. 1 total work set.
oal uprama pump
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 tiff legged deadli s w barbell - se 2 lb plates to get
e plosively ok, so don’t use a weight that is so heavy you a good stretch. o these nice and slow on the eccentric
can’t get good acceleration out of the bottom. If you have phase. o sets of . yramid up taking small umps. ou
chains, or bands, see my note below. total work sets. might need 1-2 feed sets of . total work sets.

1 2 lb plate a side (feeder set) age press et pins up in the power rack to do standing
2 2 lb plates a side (feeder set) presses. et the pins at eye level. ou want to do these
3 2 lb plates a side e plosively, so use a weight you can drive up hard. n each
3 2 lb plates a side set, stop at the bottom. o in a sense, these are like rest
3 2 lb plates a side pause reps. o sets of . total work sets.
3 2 lb plates a side
oal ork a pumped muscle from stretch position. or e ample
100lbs (feeder light set)
hest - 9 sets houlders 13 sets 13
achine press o plenty of warm up sets of on the 1
way up. eep doing sets of until you can’t get . e’ll 1
count the last 3 sets as working sets. ower the weight in 1
a controlled manner, drive it to lockout, and then e for 1 1
second on each rep. 3 total work sets oal Train e plosively
or e ample
6 umbell side laterals ust basic side laterals here. ick
9 dumbbells you can get 10 hard pres with and do sets of
12 10. total work sets.
1 (somewhat challenging) oal a imum pump
1 (hard)
1 (can’t uite get ) ack - 1 sets
oal et blood owing in pecs, and get them activated. 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
Incline barbell press Try to use a slight angle on these if perfect form all four work sets. on’t forget to get an
possible. I want you to do e plosive sets of 6. ou might awesome stretch on each rep. se 2 lb plates (or 10’s for
need 1-2 feeder sets of . ork up in weight until you can’t women) on these for more range of motion. total work
uite get 6 e plosively or you barely get it. o not lockout, sets.
only go to , and also do not touch chest, stay about 1-2 or e ample
inches off it. e want constant tension. 3 total work sets 1 2 lb plates 12 (warm up set)
2 2 lb plates 10 (warm up set)
or e ample 3 2 lb plates (warm up)
13 (feeder set) 2 lb plates
1 (feeder set) 2 lb plates
22 6 2 lb plates
2 6 2 lb plates
2 6 (failed at 6) ote If you have a eadows row attachment use it. ith
oal Train e plosively 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
ecline dumbell press I want 3 sets of 10 here. ou will not impede range of motion.
probably need to do 1 set to find the perfect weight. It oal et some blood owing and pre-pump your lats
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 mith machine bent over rows o a feeder set or two
get a really nice stretch. nly drive to lockout.3 total and then work up with little weight umps doing sets of 6.
work sets am your elbows up, don’t pull with your arms. e want
ote omen use a slight incline on these. your lats to work as hard as possible. 3 total work sets.
or e ample or e ample
0’s 6 (feeder set) 13 lbs 6 (feeder light set)
90’s 10 1 6
90’s 9 19 6
90’s 20 6 (any more weight and you would lose
oal ork a pumped muscle from the stretched position. e plosiveness and form)
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 Incline dumbell shrugs ay face down on an incline
than 2 minutes, as I want your rear delts on fire total bench and shrug the dumbells up. ow you are still going
work sets. to feel upper traps, but the angle will force your mid traps
oal ctivate and pump rear delt to do some work too o 3 sets of 10. ou should be able

to figure out a good weight for this with ust one feeder ote If you have rip orce use them on these. If not that
set. 3 total work sets. is ok.
oal rive blood into mid and upper traps. arbell curls - o 3 sets of with perfect controlled form.
n your th set, do again, but e tend the set. Here is how
ack deadlits o sets of 3 all the way up until you can you do the fourth set. o and then set the weight down,
barely get 3. 3 total work sets. count to 20, and do more. et the weight down and
or e ample count to 10, and then do 3- more. total work sets.
13 3 ote If you have rip orce use them on these. If not that
22 3 is ok.
31 3
0 3 (somewhat challenging) Hammer curls o 3 sets like this. I want you to do full
6 3 (hard) range of motion reps, then grind out another partials
9 3 (takes everything to get 3 reps) out of the bottom. These 3 sets should light your arms up
oal ure strength pretty good. 3 total work sets.
anded hypere tensions o 2 sets of 20 (or as many as ope pushdowns er a couple of warm up sets do sets
you can get) using a band. 2 total work sets. of 10. le each rep at the bottom for 1 second.
oal uprama pump in your spinal erectors supersetted with
iceps - 10 sets Triceps - 11 sets ronated dumbbell kickbacks o sets of 6 - try this
oal The strategy for arm training is for ma imum pump. for your inner long head - turn your hands so that your
palms are facing up toward ceiling when you get to the
Take as many sets as you need to warm up. contracted part of the movement. our tricep will feel like
tanding dumbell curls - 2 warm sets of 1 (you can do it’s cramping it contracts so hard. ormally kickbacks are
seated if you prefer) - then 3 sets of 6. o these with a 3 useless, but I find this variation to be really good at hi ng
second count lowering it. eep your palms up the entire the medial head of your tricep.
time. 3 total work sets. o rounds of this so total work sets.

ecline bar lying tension - et’s finish with 3 straight http www. e cart.com members elite s default.
sets of 1 here. 3 total work sets. asp m cid 1 pid 069
This will help you train your serratus too which will
alves help you spread your lats better. sets of 10.
or calves, people are having tremendous success with the
ugust 2012 workout of the month article titled “monster - our 3rd e ercise will be one of the following
calves”. I want you to do this through the program. et’s 1. egular pulldowns
see if we can add an inch or more to your calves in 12 2. eutral grip (palms facing each other but shoulder
weeks. I bet we can. width) pulldowns (can use ag grip neutral if you like)
http e press.mountaindogdiet.com workouts 3. arying pulldown grips ou can use the wiss bar
onster alves.php listed below and start wide and work your grip in as
oal treme pump to deliver nutrients and trap growth you go. This is my favorite way to do these.
factors in the muscle. The more blood the better. 4. arrow grip chin
5. ide grip chin
bdominals sets
o 2 times this week on whatever days you want. ou can also mi your grips up on the chins, maybe do 2
ick one e ercise from the following to hit lower abs sets wide, and then 2 narrow.
- Hanging eg aises
- eg raises with your elbows supported on pad o all sets of chins to failure. If you can get more than 1
- eg raises on a decline board bench reps, start adding hanging some weight off of you.
- V ups
I also like to use an assist cheater machine on chins. These
ick one e ercise from the following to hit upper abs are awesome. ou can use perfect form and really focus on
- Incline sit ups lats
- ope pulldowns crunches n the pulldowns do sets of 10.
- and crunches
Here are two different attachments I love on the pulldowns
or abs these will always be simple. ou will pick an if you want to try them out.
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 ag grip medium grip neutral
e ercise from the upper ab list, and do the same. ach ab http www. e cart.com members elite s default.
workout will be sets. asp m cid 1 pid 23
wiss bar
TI as recovery allows http www. e cart.com members elite s default.
ptional ack workout 16 sets asp m cid 1 pid 06
Here are the guidelines - ust do this every week
- our th e ercise will be one of the following
- our first e ercise should be one of the following (try to 1. ne arm supinated pulldowns
pick e ercises that you didn’t do earlier in the week) 2. ow cable rows (if you did not do them as the first
1. eadows row e ercise)
2. ne arm barbell row o sets of 10.
3. umbell rows
4. able rows otice I didn’t have you do any partials, drop sets, rest
pauses, etc. This would be too much on a second day.
n the cable rows, I have found a really good attachment This workout is meant to add volume, but in a controlled
that work e tremely well if you want to try it. manner.
http www. e cart.com members elite s default.
asp m cid 1 pid 22 I also didn’t have any lower back work and that was
o sets 10 a er a few good warm up sets. intentional. ince you space out your heavy leg day and
back day to keep your lower back fresh, this workout will
- our second e ercise should be one of these have to be right around your heavy leg day. et’s keep your
1. umbell pullovers lower back fresh.
2. traight arm lat pulldowns.
Here is the link to an attachment that is called a inch ptional eg workout 1 sets
grenade if you want to try it out. I did these and loved ou have two choices here
them.

ption 1 ption 2
The way I want you to start these workouts is with a leg T T T THI
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 If your uads are lagging, you will love this. It is simple, but
warms up. o need to do partials and the other high very effective for uad growth.
intensity techni ues I use on this day. It would be too This workout consists of two e ercises.
much. 6 total work sets. 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
e t you will move onto the adductor machine if you have pointed back toward you to emphasi e upper thigh (rectus
one. I know I know, you are thinking this is girly. It’s not. femoris). our ne t 3 sets will be done with your toes
ait until you see how good your s uats feel with pumped pointed down to emphasi e lower thighs ( astus medialis).
adductors in addition to pumped hams. Talk about spring
out of the bottom. o sets of 10 here. Try to work your et 1 o 20 with a 2 second pause at the top e ing.
weight up every week on these. ou will be ama ed at how et 2 dd weight and do 20 with a 1 second e at the
you can pick up strength on these. total work sets. top.
et 3 dd weight and ust do a uick e at the top with
e t I want you to move onto s uats. I T want no hold.
these to be heavy. I want these to be e plosive to train ets -6 ust pump all these. dd a little more weight to
your nervous system. If you take someone who is seriously what you did in set 3 and stay there. o 3 sets of 20 with it
overtrained, and give them short bouts of e plosive (this will be sets -6).
e ercise you can recover their very uickly by the
way. nything that helps your is valuable because the e t is front s uats I have never been a big front s uatter
better it is, the better your chances of ge ng more fibers because I can’t hold the weight on my damn shoulders.
to actually fire oing them now, you will need H less weight as your
uads will be very fatigued. n these put something under
arm up well and do sets of 6 going up. hen you get to your heels ( ust a small raise) so you hit more uad. se a
a weight that is starting to grind you, meaning you can’t good full range of motion going deep and simply pyramid
e plode, stop and you are done. Take small umps so you up doing sets of 12 until you barely get 12.
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 That’s it
when done correctly. ptional hest and houlder workout ppro imately 20
13 10 - warm up sets
1 10 warm up
22 6 oal The strategy for this workout is very simple. I want
2 6 you to e perience the most massive pump you can get
2 6 without oint stress. This adds training fre uency, but in an
29 6 intelligent and safe manner, as well as enhanced recovery
31 6, and it start to get heavy so you stop. and local growth factors to the targeted muscle. e do not
use barbells, and only rarely dumbbells on this day.
otice we didn’t go from 22 straight to 31 , so you get
some sets in. e’ll call this sets. total work sets. 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
astly finish with your choice of hack s uats, leg e tension, e periment
or a leg press machine (not free weight leg press). o
sets of 20 with a lighter weight and full range of motion. Here are the chest e ercises. ick 3.
ust burn the muscle at this point and pump it until it is I do T want you to do the e tra chest work as
numb. ork a little uicker with shorter rest breaks to working your chest two times is not necessary. I do want
create metabolic stress. This creates new muscle growth as you to blast the heck out of your delts though. dd one
well. total work sets. working set to each e ercise I have specified for delts.
That’s it. erwards, your legs should be completely full achine press o as many warm ups as you need
of blood, incredibly pumped. ou had no real oint stress working your way using a nice full range of motion with a
and didn’t have a beatdown during this routine. ou short e at the top. o sets of 10, and when you can’t get
will find it doesn’t even make you sore, but it will help you 10 anymore, that will be enough. on’t take big increases
grow in poundages, or you won’t get enough sets in. I want
the last 3 sets to be pretty tough. ou can do these with a
neutral or pronated grip. 3 total work sets

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
WEEK 2 – LOW VOLUME
hard at the top, and then pause the dumbbells on your
chest. total work sets egs 16 sets
ec minor dips o all your sets to failure here. ee eated eg urls 2-3 warm up sets of 1 . Then find a
how hard you can e your pecs as you li yourself up. weight that is hard for 1 reps. et a full range of motion,
emember to drive blood in there. all the way up and back. o 1 reps. est 1 minute. o
up a little and do 12 reps. est a minute and go up a little
achine yes o 3 sets of 10. n each rep e hard in again and do 10 reps. or set , go back to a weight that is
the contracted position. on’t let your arms bend back to 1 or 2 plates lighter than what you started with and do 3
beyond 90 degrees. Try to even turn your pinkies in a bit to reps. The first 10 reps will be easy you will then be on fire,
get more lower peck e . 3 total work sets it will be hard to get 3 , but do it. our hams will be very
pumped. ven if your last 10 are partials, get through the
ress y dumbell combination n these, they are set. total sets.
neither a true ye or press. ou start the movement like
a traditional dumbell y, as you lower the weight though, oal ctivate and pump hams
you bend your elbows so that your arms are in a position
when viewed from straight on. ormally on a y you would eg e tension o a few sets of 1 as a warm up. ll I am
get a slight bend in your elbows and then ust lock into that doing here is greasing up your knees some in preparation
position. nce you get into the position at the bottom for leg presses and ge ng a slight pump. er 2 warm
of the movement, you drive back up in the same arc you ups, do 2 sets of 1 reps. le each rep for 1 second at the
came down in. se a 3 second eccentric on these. o top. 2 total sets.
sets of .
oal ctivate and pump uads
hen you start your third e ercise, I want you to begin
to superset it with over and backs.
eg ress in a machine - o warm up sets with feet
ver and backs w band ou are going to go over and shoulder width, toes pointed ust slightly out, and medium
back 10 times each set. height on the pla orm. et’s focus as much as we can
o rounds. on teardrop. ork the lower part of the movement the
hardest. This means try to get pretty deep, but don’t
or shoulders, follow this plan. let your lower back come off the pad. on’t lock out
achine laterals (for rear delts) I want you to do 3 sets either. ome up of the way then go right back down.
of 30 on these. ou don’t have to hold and e . et a good eep adding weight and doing 10 reps, until you get to
tempo going and ust pump your rear delts as hard as you something you could normally do for about 10-12 reps
can. 3 total work sets ma . tick with that weight for your work sets. ow we
are going to do something brutal. I want 3 sets of 1 , you
If you don’t have a y machine, so these with dumbbells. may have to use your hands to assist. ou are going to have
In that case do 3 sets of 20. 3 total work sets push really hard on these. Train like a champion, get all
your reps. 3 total work sets.
umbell side laterals o strict sets of 10 reps. total
work sets ote If you don’t have a good machine to do leg presses
ou can also do these with a cable machine in, use any type of s uat machine variation.
pidercrawls o up and down a wall 3 times for each oal uprama pump
set. emember to force your hands as far apart as you
can. on’t let your hands come in close, and don’t stand
uat k, how’s this for insane. e are doing our
to close to the wall or it is too easy. tand back, force your
e plosive work now with a 100 full pump. on’t worry
hands apart, and your delts will be on fire, I promise. 3
you have more strength than what you think
total work sets
If you do not have a short red band from lite T , do
these o some feeder sets of 6 reps to get to a good working
weight. e are doing these e plosively ok, so don’t use a
6 ways o 3 sets of 10 here. 3 total work sets weight that is so heavy you can’t get good acceleration out
of the bottom. If you have chains, see my note below.
total work sets.

or e ample ecline smith press I want 3 sets of 10 here. Then a drop
13 6 (warm up) dd all 3 sets of chains on here (1 set set. ou will probably need to do 1 set to find the perfect
for women) and keep them on for all sets. weight. It should be a hard 10. ou might lose a few reps
1 6 (warm up) toward the end. ake sure you lower the weight to your
22 6 for sets (if you go any heavier speed will slow chest. nly drive to lockout. ump these, I want your
down) chest pumped beyond belief. or your drop set, do -10,
then cut the weight and try to get another to 10, then
oal Train e plosively drop some more weight and go to failure. total work sets
umbbell tiff leg deadli s ick a good weight to do T omen do these on a slight incline.
3 10. on’t come up all the way, and bend your knees
slightly at the bottom. ocus on ge ng a good stretch. or e ample
n each set, try to get deeper. ocus on pushing your hips 13 6 (feeder set)
back as you go down, and keeping the dumbbell right 22 10
against you. 3 total work sets. 22 10
22
oal ork a pumped muscle from stretch position. 22 , 13 , 100 12
hest - 12 sets houlders 11 sets oal uprama pump
lat dumbbell presses - 3 sets of light warm up then find a able crossovers - o 1 set of 1 reps. tretch hard, and
weight you can do a good solid 1 reps with. n these do e each rep for 1 second. eally work the e . er you
them with a normal traditional grip (like you use when you hit 1 reps, immediately do 10 partials to finish your pecs
bench press). o these with 1 second pause at the bottom, off. 1 total work set.
then a 1 second s uee e at the top. o 3 sets with this
weight. ou may lose some reps toward the end. That’s ok. oal ork a pumped muscle from stretch position.
total work sets.
Heavy side laterals o 3 sets of - bring the dumbbell
or e ample up to ear level, but only rest 30 seconds between sets.
3 12 (warm up) I like heavy laterals for low reps with low rest breaks on
10 (warm up) occasion...sounds weird, but gives you a dull numb pain. 3
(warm up) total work sets.
9 1 (somewhat challenging)
9 1 (hard) oal ctivate and pump side delt
9 12 (can’t get 1 )
age press I want these done the same as last week. et
oal et blood owing in pecs, and get them activated. pins up in the power rack to do standing presses. et the
pins at eye level. ou want to do these e plosively, so use
Incline barbell press ame as last week. Try to use a a weight you can drive up hard. n each set, stop at the
slight angle on these if possible. I want you to do e plosive bottom. o in a sense, these are like rest pause reps. o
sets of 6. ou might need 1-2 feeder sets of . ork up sets of . total work sets.
in weight until you can’t uite get 6 e plosively or you
barely get it. o not lockout, only go to , and also do not or e ample
touch chest, stay about 1-2 inches off it. e want constant 100lbs (feeder light set)
tension. 3 total work sets 13
1
or e ample 1
13 (feeder set) 1
1 (feeder set) 1
22 6
22 6 oal Train e plosively
22 6 (failed at 6)

ent over rear laterals (cable) - o 3 sets of 2 bent over in anded hypere tensions o 2 sets of 20 (or as many as
a cable crossover machine. The more numb and pumped you can get) using a band. 2 total work sets.
they get, the thicker they will look urn the hell out of
them 3 total work sets. oal uprama pump in your spinal erectors
ote If you don’t have a cable crossover do these with iceps - 9 sets Triceps - 12 sets
dumbbells.
oal The strategy for arm training is for ma imum pump.
oal a imum pump Take as many sets as you need to warm up.
ack - 1 sets 3 rounds of this tri-set - 2 warm up rounds with light

weight preceeding
able rows This is your standard cable row. se single
handles that you would use when doing something like a ope pushdowns o sets of 1 . le at bottom for 1
cable crossover for chest. ttach two of these on the low second.
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 supersetted with
that these ust feel really good. Hold the e ed position for
a uick 1 second pause. hen you lower it lean forward a ronated dumbbell kickbacks o sets of 6 for your inner
little stretch out lower lats. er you do 2-3 warm up do 3 long head . emember to turn your hands so that your
10. 3 total work sets. palms are facing up toward ceiling when you get to the
contracted part of the movement.
oal et some blood owing and pre-pump your lats
supersetted with
umbbell ow eadstops - This is a normal dumbbell
row, but you let the dumbbell rest on the ground, and ips between benches o to failure
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 9 total work sets via 3 trisets
10lbs heavier every set, push yourself. ven though you are
driving elbow up hard, don’t get sloppy. tay controlled, nce you have completed 3 rounds rest a few minutes and
especially on way down. 3 total work sets. then proceed to this e ercise.
or e ample Incline triceps e tensions with dumbells o 3 sets of 10

100lbs (feeder light set) . This doesn’t take much weight. ou have to sort of let
120 the weight go out to the side a little when lowering it so it
130 doesn’t it the bench. ou will get the hang of this a er a
1 0 set. There is an angle and direction that makes sense. et
a really good stretch at the bottom, that is the key. 3 total
oal Train e plosively work sets.
umbbell pullover o these with our normal body on the bar curls o 2 warm up sets of 20 reps.. e t do a set
bench. ot across it style. o 3 sets of 12. of 10 strict reps with a good weight. est 1 minute and
3 total work sets. then 2nd set is also 10 reps. or 3rd set you are going to do
an “ 2”. The 2 on this is really hard, it is tempting to
oal rive more blood into upper lats and work serratus swing and cheat at end. eally focus on the negative once
you get to the reps and 2 reps and your arms will pump
arbell shrugs o a few feeder sets to get you to you up like balloons. Take 2 seconds on the way down. 3 total
working weight. nce you get there do 3 sets of 10. Hold work sets.
the e ed position for 2 seconds on each rep. 3 total work
sets. ote 2 means you do reps, then set the weight down
and count to 20 then do reps, then set the weight down
T omen do wide grip pulldowns to the front instead and count to 10 and do 2 more reps.
of shrugs. o 3 sets of 10.
oal rive blood into your traps

bar preacher curls ep scheme is the same as above. n the cable rows, I have found a really good attachment
o 2 sets of 10 with one minute breaks, then do a 2 set. that work e tremely well if you want to try it.
3 total work sets.
Hammer curls n these do 10 reps, then 6 partials only asp m cid 1 pid 22
working the bottom the range of motion. o 3 sets like
this. 3 total work sets. o sets 10 a er a few good warm up sets.
alves - our second e ercise should be one of these

1. umbell pullovers
or calves, people are having tremendous success with the 2. traight arm lat pulldowns.
ugust 2012 workout of the month article titled “monster
calves”. I want you to do this through the program. et’s Here is the link to an attachment that is called a inch
see if we can add an inch or more to your calves in 12 grenade if you want to try it out. I did these and loved
weeks. I bet we can. them.
http e press.mountaindogdiet.com workouts
onster alves.php http www. e cart.com members elite s default.
asp m cid 1 pid 069
oal treme pump to deliver nutrients and trap growth
factors in the muscle. The more blood the better. This will help you train your serratus too which will help
you spread your lats better. sets of 10.
bdominals sets
- our 3rd e ercise will be one of the following
o 2 times this week on whatever days you want. 1. egular pulldowns
2. eutral grip (palms facing each other but shoulder
ick one e ercise from the following to hit lower abs width) pulldowns (can use ag grip neutral if you like)
- Hanging eg aises 3. arying pulldown grips ou can use the wiss bar listed
- eg raises with your elbows supported on pad below and start wide and work your grip in as you go. This
- eg raises on a decline board bench is my favorite way to do these.
- ups . arrow grip chin
. ide grip chin
ick one e ercise from the following to hit upper abs
- Incline sit ups ou can also mi your grips up on the chins, maybe do 2
- ope pulldowns crunches sets wide, and then 2 narrow.
- and crunches
o all sets of chins to failure. If you can get more than 1
or abs these will always be simple. ou will pick an reps, start adding hanging some weight off of you.
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 I also like to use an assist cheater machine on chins. These
e ercise from the upper ab list, and do the same. ach ab are awesome. ou can use perfect form and really focus on
workout will be sets. lats
TI as recovery allows n the pulldowns do sets of 10.
ptional ack workout 16 sets Here are two different attachments I love on the pulldowns
if you want to try them out.
ag grip medium grip neutral
- our first e ercise should be one of the following (try to http www. e cart.com members elite s default.
pick e ercises that you didn’t do earlier in the week) asp m cid 1 pid 23
1. eadows row
2. ne arm barbell row wiss bar
3. umbell rows http www. e cart.com members elite s default.
. able rows asp m cid 1 pid 06

- our th e ercise will be one of the following 13 10 - warm up
1. ne arm supinated pulldowns 1 10 warm up
2. ow cable rows (if you did not do them as the first 22 6
e ercise) 2 6
2 6
o sets of 10. 29 6
31 6, and it start to get heavy so you stop.
otice I didn’t have you do any partials, drop sets, rest
pauses, etc. This would be too much on a second day. otice we didn’t go from 22 straight to 31 , so you get
This workout is meant to add volume, but in a controlled some sets in. e’ll call this sets. total work sets.
manner.
astly finish with your choice of hack s uats, leg e tension,
I also didn’t have any lower back work and that was or a leg press machine (not free weight leg press). o
intentional. ince you space out your heavy leg day and sets of 20 with a lighter weight and full range of motion.
back day to keep your lower back fresh, this workout will ust burn the muscle at this point and pump it until it is
have to be right around your heavy leg day. et’s keep your numb. ork a little uicker with shorter rest breaks to
lower back fresh. create metabolic stress. This creates new muscle growth as
well. total work sets.
ptional eg workout 1 sets
That’s it. erwards, your legs should be completely full
ou have two choices here of blood, incredibly pumped. ou had no real oint stress
and didn’t have a beatdown during this routine. ou
ption 1 will find it doesn’t even make you sore, but it will help you
grow
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 ption 2
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 T T T THI
intensity techni ues I use on this day. It would be too
much. 6 total work sets. 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. This workout consists of two e ercises.
ait until you see how good your s uats feel with pumped
adductors in addition to pumped hams. Talk about spring irst do leg e tensions. nce you are warmed up, you will
out of the bottom. o sets of 10 here. Try to work your be doing 6 sets. our first 3 sets will be done with your toes
weight up every week on these. ou will be ama ed at how pointed back toward you to emphasi e upper thigh (rectus
you can pick up strength on these. total work sets. femoris). our ne t 3 sets will be done with your toes
pointed down to emphasi e lower thighs ( astus medialis).
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 et 1 o 20 with a 2 second pause at the top e ing.
your nervous system. If you take someone who is seriously et 2 dd weight and do 20 with a 1 second e at the
overtrained, and give them short bouts of e plosive top.
e ercise you can recover their very uickly by the et 3 dd weight and ust do a uick e at the top with
way. nything that helps your is valuable because the no hold.
better it is, the better your chances of ge ng more fibers ets -6 ust pump all these. dd a little more weight to
to actually fire what you did in set 3 and stay there. o 3 sets of 20 with it
arm up well and do sets of 6 going up. hen you get to (this will be sets -6).
a weight that is starting to grind you, meaning you can’t
e plode, stop and you are done. Take small umps so you e t is front s uats I have never been a big front s uatter
can get uite a few sets in. I don’t really have a set number because I can’t hold the weight on my damn shoulders.
for sets, but this is an e ample of how this would look oing them now, you will need H less weight as your
when done correctly. 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 position. nce you get into the position at the bottom
up doing sets of 12 until you barely get 12. of the movement, you drive back up in the same arc you
came down in. se a 3 second eccentric on these. o
That’s it sets of .
ptional hest and houlder workout ppro imately 20 hen you start your third e ercise, I want you to begin
sets to superset it with over and backs.
oal The strategy for this workout is very simple. I want ver and backs w band ou are going to go over and
you to e perience the most massive pump you can get back 10 times each set.
without oint stress. This adds training fre uency, but in an
intelligent and safe manner, as well as enhanced recovery o rounds.
and local growth factors to the targeted muscle. e do not
use barbells, and only rarely dumbbells on this day. or shoulders, follow this plan.
I have found that you can mi the order up of these achine laterals (for rear delts) I want you to do 3 sets
e ercises in any way you like, so don’t be afraid to of 30 on these. ou don’t have to hold and e . et a good
e periment tempo going and ust pump your rear delts as hard as you
can. 3 total work sets
Here are the chest e ercises. ick 3.
If you don’t have a y machine, so these with dumbbells.
I do T want you to do the e tra chest work as In that case do 3 sets of 20. 3 total work sets
working your chest two times is not necessary. I do want
you to blast the heck out of your delts though. dd one umbell side laterals o strict sets of 10 reps. total
working set to each e ercise I have specified for delts. work sets
achine press o as many warm ups as you need ou can also do these with a cable machine
working your way using a nice full range of motion with a
short e at the top. o sets of 10, and when you can’t get pidercrawls o up and down a wall 3 times for each
10 anymore, that will be enough. on’t take big increases set. emember to force your hands as far apart as you
in poundages, or you won’t get enough sets in. I want can. on’t let your hands come in close, and don’t stand
the last 3 sets to be pretty tough. ou can do these with a to close to the wall or it is too easy. tand back, force your
neutral or pronated grip. 3 total work sets hands apart, and your delts will be on fire, I promise. 3
total work sets
perfect for 12 reps and do sets of 12. n every rep e If you do not have a short red band from lite T , do
hard at the top, and then pause the dumbbells on your these
chest. total work sets
6 ways o 3 sets of 10 here. 3 total work sets
ec minor dips o all your sets to failure here. ee
how hard you can e your pecs as you li yourself up. eek 3 High volume
emember to drive blood in there.
egs 22 sets
achine yes o 3 sets of 10. n each rep e hard in
the contracted position. on’t let your arms bend back to ying eg urls 2-3 warm up sets of 1 . This week is all
beyond 90 degrees. Try to even turn your pinkies in a bit to rest pause reps. This means straighten your legs and let
get more lower peck e . 3 total work sets the weight rest, and then curl the weight back up. o a set
of 12, 10, and without rushing. n your last set, do the
ress y dumbell combination n these, they are same weight you did with, for again, but e tend the
neither a true ye or press. ou start the movement like set by doing two drops. o do reps, drop the weight and
a traditional dumbell y, as you lower the weight though, do , then drop the weight one more time for reps (2
you bend your elbows so that your arms are in a position reps total on set ). The drop set reps are also to be rest
when viewed from straight on. ormally on a y you would paused. total sets.
get a slight bend in your elbows and then ust lock into that oal ctivate and pump hams

eg e tension e are doing these again this week to hest - 10 sets houlders 11 sets
activate the uads, but with a little more intensity and
volume. o 2 warm up sets of 20. Then do one set of ecline dumbbell presses - 3 sets of light warm up then
20 with a 2 second hold and e at the top. est for 90 find a weight you can do a good solid reps with. n these
seconds. o the 2nd set for 12 reps with a 3 second hold do them with a normal traditional grip (like you use when
and e , and the 3rd and last set is 6 reps with a second you bench press). o these with 1 second pause at the
hold and s uee e. o up each set in weight a good deal. bottom, but do not lock out at the top. o 3 sets with this
our legs should have a nasty pump. 3 total work sets. weight. ou may lose some reps toward the end. That’s ok.
3 total work sets.
T omen do these on an incline.
uat This week I want you to do sets of 6 very
e plosively. If you have chains, you will use them per the or e ample
notes below. o some feeder sets of 6 reps to get to a 3 12 (warm up)
good working weight. e are doing these e plosively, and 12 (warm up)
we are going to do a lot of sets with low rest breaks. This (warm up)
might start off easy, but it will get di cult toward the end. 9 (somewhat challenging)
e are doing 6. gain, use a weight you can use with 10 (hard)
speed and acceleration. our rest break between sets is 60 11 (can’t uite get )
seconds. total work sets.
oal et blood owing in pecs, and get them activated.
or e ample
13 6 (warm up) If you have chains, add 3 sets of chains Incline barbell press ame as last week. Try to use a slight
(1 for women) on here and keep them on for all sets. angle on these if possible. I want you to do e plosive sets
22 6 (warm up) of this week though. Try to use the same weight you
31 6 (warm up) used last week, but this time doing sets of ou might
36 6 for sets (60 second rest breaks) 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,
oal Train e plosively only go to , and also do not touch chest, stay about 1-2
inches off it. e want constant tension along with the
anded leg press ou may need one or two warm ups e plosiveness. 3 total work sets
to get to your working weight, but that should be about
it. nce there do sets of using a 3 second descent. n or e ample
this we are using constant tension (no lockout), time under 13 (feeder set)
tension, and eccentric overload (if using bands). et an 1 (feeder set)
insane pump on these total work sets. 22
22
ote If you have bands, attach a pair of monster minis and 22 (failed at )
pro minis to each side. o you will have a long red and a
long black on each side. oal Train e plosively
oal uprama pump anded hammer press I want 3 sets of here. n these
use a slow descent and only go back to 90 degrees, do not
arbell stiff leg deadli s ick a good weight to do 2 1 . let your elbows go past this am the weight up and e
on’t come up all the way, and bend your knees slightly at each rep hard for 1 second 3 total work sets
the bottom. ocus on ge ng a good stretch. n each set,
try to get deeper. ocus on pushing your hips back as you T If you do not have bands, ust use machine without
go down, and keeping the barbell right against you. 2 total them. If you do, use a pair of the pro mini long red bands.
work sets.
oal uprama pump
oal ork a pumped muscle from stretch position.
tetch pushups - o 1 set to T failure. er you
hit failure, immediately do 10 partials to finish your pecs
off. 1 total work set.

oal ork a pumped muscle from stretch position. T I actually am using chains on these now. ou can
make this movement a very effective e plosive movement
uperset 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
umbell side laterals o sets of 1 here for side delts. working weight. This feels . I am also adding a
video of this to my ouTube channel.
upersetted with
ver and back press o sets of here too. emember to
only take the bar back and forth between your forehead umbbell pullover o these with our normal body on the
and the back of your head. lease watch this on my bench. ot across it style. o 3 sets of 12.
ouTube if you need a refresher. The form is critical. our 3 total work sets.
shoulders should be on I
oal rive more blood into upper lats and work serratus
supersets for total work sets.
umbell shrugs o 3 sets of 10. Hold the e ed position
oal uprama pump for 2 seconds on each rep. 3 total work sets.
ent over rear dumbell laterals wings - n these T omen do medium grip pulldowns here for 3 sets
you are doing 3 sets of 30. se the swing techni ue. of 10.
This means keep your arms straight, and ust swing the
dumbbells out about 6 inches. It also means to use a bit of oal rive blood into your traps
a heavier weight. 3 total work sets.
anded hypere tensions o 3 sets of 1 (or as many as
oal uprama pump you can get) using a band. 3 total work sets.
ack - 16 sets T dded banded resistance this week. dd one e tra

band so use two.
umbell rows (both at same time) This is ust like doing
a barbell row, but you use dumbbells and your grip is oal uprama pump in your spinal erectors
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 iceps - 10 sets Triceps - 12 sets
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 oal The strategy for arm training is for ma imum pump.
your lat. ower 3 of the way, and drive elbows back up Take as many sets as you need to warm up.
e ing lats. 3 total work sets.
bar pushdowns o 2-3 warm up sets to get your
T k, so what I really did was row using a trap bar. elbows greased up. o sets of 10 all the way up until you
This allowed me to use a neutral grip, and gives your lats can’t hit 10. e’ll call this work sets. on’t take huge
that e tra compression type feeling a dumbell does not. If umps in weight. eep rest breaks down to 1 minute. on’t
you have a trap bar, I want you to do them this way. I will lock out and e this week, keep constant tension. total
be adding video of this to my ouTube channel so you can work sets.
see. If not use dumbbells.
lose grip bench press o 1 warm up set to find the
oal et some blood owing and pre-pump your lats “groove”. I want you to do a 3 second negative on these.
ind a weight you can do solid reps with and do sets.
ne arm barbell row - o sets of here once you do a ontrol the weight. I use an bar because it feels better
few feeder sets to see what weight is a tough . emember on my wrists, and I can concentrate on tri’s more. se
to use 2 lb plates for additional range of motion. total whichever you feel more comfortable with. I actually like
work sets. 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
or e ample press. ou can’t use as much weight, but you stretch the
0 lbs (feeder light set) tri harder, and isolate it more, instead of ust working your
(feeder light set) chest. These should feel awesome since you are starting
100 (work sets) them with a nice pump. total work sets.
- tensions - it down on an incline utility bench (like - eg raises on a decline board bench
you would use to do dumbell incline presses). nly use - ups
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 ick one e ercise from the following to hit upper abs
your right across your face. eep your upper arm humerus - Incline sit ups
pointing straight up the whole time. These are hard if you - ope pulldowns crunches
do them strict. o all your reps on one side, then do the - and crunches
other when finished. heck on my ouTube channel for a
form refresher on these, since we haven’t done them in a or abs these will always be simple. ou will pick an
while. o sets of 10. total work sets. 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
bar curls o 2 warm up sets. se a good ole’ fashion e ercise from the upper ab list, and do the same. ach ab
pyramid on these. tart with a weight you can do for 12 workout will be sets.
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 TI as recovery allows
between sets. uee e these hard on every single rep. 3
total work sets. ptional ack workout 16 sets
T I want you to use a barbell and the rip orce grips if Here are the guidelines - ust do this every week
you have those on these this week.
- our first e ercise should be one of the following (try to
umbell curls w additional hammer work tart these pick e ercises that you didn’t do earlier in the week)
with your palms up the whole time. o reps with this . eadows row
style, then ip your wrists over and do 6 more with a 6. ne arm barbell row
hammer style. n the palms up ones, lower it over 3 . umbell rows
seconds. ou will love these guaranteed, and these will . able rows
burn. o 3 sets of these. 3 total work sets.
n the cable rows, I have found a really good attachment
reacher curls o sets of heavy partials. ork the that work e tremely well if you want to try it.
medium and top range of these with a decent weight.
sets of 6, but each rep should have a hard e at the top. http www. e cart.com members elite s default.
total work sets. asp m cid 1 pid 22
alves o sets 10 a er a few good warm up sets.
or calves, people are having tremendous success with the - our second e ercise should be one of these
ugust 2012 workout of the month article titled “monster 3. umbell pullovers
calves”. I want you to do this through the program. et’s . traight arm lat pulldowns.
see if we can add an inch or more to your calves in 12
weeks. I bet we can. Here is the link to an attachment that is called a inch
grenade if you want to try it out. I did these and loved
http e press.mountaindogdiet.com workouts them.
onster alves.php
oal treme pump to deliver nutrients and trap growth asp m cid 1 pid 069
factors in the muscle. The more blood the better.
This will help you train your serratus too which will help
bdominals sets you spread your lats better. sets of 10.
o 2 times this week on whatever days you want. - our 3rd e ercise will be one of the following
6. egular pulldowns
ick one e ercise from the following to hit lower abs . eutral grip (palms facing each other but shoulder
- Hanging eg aises width) pulldowns (can use ag grip neutral if you like)
- eg raises with your elbows supported on pad . arying pulldown grips ou can use the wiss bar listed

below and start wide and work your grip in as you go. This simply do 6 sets of 10 with a full range of motion a er
is my favorite way to do these. warms up. o need to do partials and the other high
9. arrow grip chin intensity techni ues I use on this day. It would be too
10. ide grip chin much. 6 total work sets.
ou can also mi your grips up on the chins, maybe do 2 e t you will move onto the adductor machine if you have
sets wide, and then 2 narrow. one. I know I know, you are thinking this is girly. It’s not.
o all sets of chins to failure. If you can get more than 1 adductors in addition to pumped hams. Talk about spring
reps, start adding hanging some weight off of you. out of the bottom. o sets of 10 here. Try to work your
weight up every week on these. ou will be ama ed at how
I also like to use an assist cheater machine on chins. These you can pick up strength on these. total work sets.
are awesome. ou can use perfect form and really focus on
lats e t I want you to move onto s uats. I T want
these to be heavy. I want these to be e plosive to train
n the pulldowns do sets of 10. your nervous system. If you take someone who is seriously
overtrained, and give them short bouts of e plosive
Here are two different attachments I love on the pulldowns e ercise you can recover their very uickly by the
if you want to try them out. way. nything that helps your is valuable because the
better it is, the better your chances of ge ng more fibers
ag grip medium grip neutral to actually fire
http www. e cart.com members elite s default. arm up well and do sets of 6 going up. hen you get to
asp m cid 1 pid 23 a weight that is starting to grind you, meaning you can’t
e plode, stop and you are done. Take small umps so you
wiss bar can get uite a few sets in. I don’t really have a set number
http www. e cart.com members elite s default. for sets, but this is an e ample of how this would look
asp m cid 1 pid 06 when done correctly.

. ow cable rows (if you did not do them as the first 22 6
e ercise) 2 6
2 6
o sets of 10. 29 6
manner.
grow

ption 2 achine press o as many warm ups as you need
working your way using a nice full range of motion with a
T T T THI 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
If your uads are lagging, you will love this. It is simple, but in poundages, or you won’t get enough sets in. I want
very effective for uad growth. the last 3 sets to be pretty tough. ou can do these with a
neutral or pronated grip. 3 total work sets
This workout consists of two e ercises.
irst do leg e tensions. nce you are warmed up, you will perfect for 12 reps and do sets of 12. n every rep e
be doing 6 sets. our first 3 sets will be done with your toes hard at the top, and then pause the dumbbells on your
pointed back toward you to emphasi e upper thigh (rectus chest. total work sets
femoris). our ne t 3 sets will be done with your toes
pointed down to emphasi e lower thighs ( astus medialis). ec minor dips o all your sets to failure here. ee
how hard you can e your pecs as you li yourself up.
et 1 o 20 with a 2 second pause at the top e ing. emember to drive blood in there.
et 2 dd weight and do 20 with a 1 second e at the
top. achine yes o 3 sets of 10. n each rep e hard in
et 3 dd weight and ust do a uick e at the top with the contracted position. on’t let your arms bend back to
no hold. beyond 90 degrees. Try to even turn your pinkies in a bit to
ets -6 ust pump all these. dd a little more weight to get more lower peck e . 3 total work sets
what you did in set 3 and stay there. o 3 sets of 20 with it
(this will be sets -6). ress y dumbell combination n these, they are
e t is front s uats I have never been a big front s uatter a traditional dumbell y, as you lower the weight though,
because I can’t hold the weight on my damn shoulders. you bend your elbows so that your arms are in a position
oing them now, you will need H less weight as your when viewed from straight on. ormally on a y you would
uads will be very fatigued. n these put something under get a slight bend in your elbows and then ust lock into that
your heels ( ust a small raise) so you hit more uad. se a position. nce you get into the position at the bottom
good full range of motion going deep and simply pyramid of the movement, you drive back up in the same arc you
up doing sets of 12 until you barely get 12. came down in. se a 3 second eccentric on these. o
sets of .
That’s it
hen you start your third e ercise, I want you to begin
ptional hest and houlder workout ppro imately 20 to superset it with over and backs.
sets
ver and backs w band ou are going to go over and
oal The strategy for this workout is very simple. I want back 10 times each set.
you to e perience the most massive pump you can get
without oint stress. This adds training fre uency, but in an o rounds.
intelligent and safe manner, as well as enhanced recovery
and local growth factors to the targeted muscle. e do not or shoulders, follow this plan.
use barbells, and only rarely dumbbells on this day.
achine laterals (for rear delts) I want you to do 3 sets
I have found that you can mi the order up of these of 30 on these. ou don’t have to hold and e . et a good
e ercises in any way you like, so don’t be afraid to tempo going and ust pump your rear delts as hard as you
e periment can. 3 total work sets
Here are the chest e ercises. ick 3. If you don’t have a y machine, so these with dumbbells.
In that case do 3 sets of 20. 3 total work sets
I do T want you to do the e tra chest work as
working your chest two times is not necessary. I do want umbell side laterals o strict sets of 10 reps. total
you to blast the heck out of your delts though. dd one work sets
working set to each e ercise I have specified for delts. ou can also do these with a cable machine

pidercrawls o up and down a wall 3 times for each oal ctivate and pump uads
set. emember to force your hands as far apart as you
can. on’t let your hands come in close, and don’t stand eg press e want more tension here, and an insane
to close to the wall or it is too easy. tand back, force your pump o sets of 2 . o not lockout on these the first
hands apart, and your delts will be on fire, I promise. 3 few sets, but the last few sets you may have to, to get 2
total work sets reps. total work sets.
If you do not have a short red band from lite T , do or e ample

these plates a side 2
plates a side 2
6 ways o 3 sets of 10 here. 3 total work sets 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 )
WEEK 4 - HIGH VOLUME The last set is brutal.
egs 1 sets oal uprama pump
eated leg curls - o the usual 2-3 warm up sets of 1 . mith machine 1. s e are going to do one brutal set
Then find a weight that would make for a hard 10 reps. o here as well. ou will do 1. reps. o go down all the way
3 sets of 10. o a rest pause again this week. et your legs and only come up half way, then go back down before
fully e tend, and pause for a second before curling weight coming back up all the way to lockout. That is 1 rep. e
and s uee ing as hard as humanly possible. eep your hips are going to do 1 set of 1 reps. hoose your weight
at against the pad. Take about 90 seconds between these carefully. 1 total work set.
sets.
ote If you don’t have a smith machine use a hack s uat
or the th set, do this drop set. dd a little bit of weight or a machine that simulates a hack s uat.
that you were doing for the sets of 10 (like maybe 10
pounds), and do 6 reps with a 3 second negative, pause oal uprama pump
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 arbell stiff leg deadli s ick a good weight to do 3 .
another 20 or so lbs and do another 6 reps this way. our on’t come up all the way, and bend your knees slightly at
hams should feel like they are going to e plode. total the bottom. ocus on ge ng a good stretch. n each set,
work sets. try to get deeper. ocus on pushing your hips back as you
go down, and keeping the barbell right against you. 3 total
oal ctivate and pump hams work sets.
uat This week we are going to grind with some oal ork a pumped muscle from stretch position.
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 hest - 10 sets houlders 12 sets
firing up and down. e are a er constant tension. e will
count the last 3 sets as work sets. 3 total work 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
or e ample them with a normal traditional grip (like you use when you
13 10 (warm up) bench press). o these with 1 second pause at the bottom,
22 10 (warm up) but do not lock out at the top. o 3 sets with this weight.
2 10 (warm up) ou may lose some reps toward the end. That’s ok. 3 total
31 10 (warm up but you know ne t set is working set) work sets.
3 10
36 10 or e ample
3 10 (can barely get 10th rep, or might even stop at 3 12 (warm up)
or 9. 12 (warm up)
(warm up)
T If you have a safety s uat bar I want you to use that 9 (somewhat challenging)
this week.

10 (hard) arbell front raise o sets of 10 here bringing the bar
11 (can’t uite get ) up a little past eye level. total work sets
oal et blood owing in pecs, and get them activated. oal uprama pump
everse band incline barbell press o a few feeder sets ack - 1 sets
to get you up to a weight that you can do e plosively. eep
adding weight in small increments and do sets of reps. eadows rows o 2-3 warm up sets on these before
se normal incline form of not touching chest with bar and doing hard work sets of reps. total work sets.
only driving to lockout. total work sets
or e ample
22 (feeder set) ne arm barbell row - et’s do these again this week.
2 (feeder set) These are awesome. o sets of here once you do a few
31 feeder sets to see what weight is a tough . emember
36 to use 2 lb plates for additional range of motion. total
3 (starting to feel a bit heavy) work sets.
0 (speed slows down on this one as it is ge ng very
heavy) or e ample
0 (do the best you can to get again. ou should get 0 lbs (feeder light set)
it) (feeder light set)
100 (work sets)
T If you do not have bands or a training partner to
set this up, ust do lighter more e plosive regular barbell T I actually am using chains on these now. ou can
incline presses following the same rep scheme. make this movement a very effective e plosive movement
doing this as it will get heavier as the weight comes up. I
oal Train e plosively attach two chains to the end of the bar once I reach the
working weight.
achine y ou are going to do one drop set here. et a
good stretch, and hold the e for 1 second on every rep. oal Train e plosively
aintain perfect form. o 10 reps, then drop the weight
and go until form breaks down, then drop the weight again ide grip scapulae stretch pulldowns These are simply
and go until form breaks down. emember e every heavy pulldowns where you only bring the bar to the top
single rep for 1 second. e are a er a nasty pump here. 1 of your head and then let the bar really stretch you at the
total work set top o sets 0f . total work sets.
oal uprama pump oal treme stretch on lats
tetch pushups - o 1 set to T failure. er you eeves deadli s se a short bar or e curl bar on these.
hit failure, immediately do 10 partials to finish your pecs The goal is to use a wide grip and to e plode up more like
off. 1 total work set. an lympic movement. on’t use weight so heavy you
can’t get any bar speed. o sets of . I try to e plode so
oal ork a pumped muscle from stretch position. hard I actually come up on my toes and also move into a
shrug at top. This should all be one smooth motion. efer
umbell side laterals o sets of 10 here for side delts. to my ouTube channel for a form refresher (even though I
o one warm up set then find a good weight for your sets was going a bit too heavy that day ) total work sets.
of 10. total work sets
oal uprama pump
iceps - 12 sets Triceps - 12 sets
ent over rear dumbell laterals - n these you are doing
sets of 1 . se a full range of motion. total work sets. oal The strategy for arm training is for ma imum pump.
Take as many sets as you need to warm up.
oal uprama pump

ope pushdowns o 2-3 warm up sets to get your ick one e ercise from the following to hit lower abs
elbows warmed up. ean down (bend over at waist) while - Hanging eg aises
doing these., eep your hands together, the bottom of the - eg raises with your elbows supported on pad
rope should touch the whole time. ow ust pump these - eg raises on a decline board bench
without locking out for sets of 1 reps. ake these burn - ups
total work sets.
ick one e ercise from the following to hit upper abs
eated overhead e tension w rope n these, get a seat - Incline sit ups
that you usually use for shoulder presses. It will need to be - ope pulldowns crunches
one that has a back support. it it down beside the cable - and crunches
machine so that you are facing away from it. Hook a rope
up to the bottom pulley. our training partner will need to or abs these will always be simple. ou will pick an
hand you the rope behind your head. ow do e tensions e ercise from the first list and do sets of 1 -2 reps
with it straightening your arms out overhead. o 3 sets of depending on how hard they are. e t you will pick an
10 with nice, slow, deliberate form, and then do a lighter e ercise from the upper ab list, and do the same. ach ab
e treme pump set of 2 reps. I will be adding a video of workout will be sets.
this to my ouTube I. total work sets.
TI as recovery allows
ip machine - o sets of here with a slow 3 second
negative on each rep. ou can also do bench dips if you ptional ack workout 16 sets
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 - our first e ercise should be one of the following (try to
on each rep. Take 60 second breaks between sets. total pick e ercises that you didn’t do earlier in the week)
work sets. 9. eadows row
10. ne arm barbell row
reacher curls o sets of heavy partials. ork the 11. umbell rows
medium and top range of these with a decent weight. 12. able rows
sets of 6, but each rep should have a hard e at the top.
total work sets. n the cable rows, I have found a really good attachment
that work e tremely well if you want to try it.
reacher reverse curls o sets of 10 on these. This will
blast your forearm and lower bicep. I use an bar, but http www. e cart.com members elite s default.
use whatever bar feels best on these ok. se a full range asp m cid 1 pid 22
of motion, and it won’t take much weight fyi. total work
sets. o sets 10 a er a few good warm up sets.
alves
- our second e ercise should be one of these
or calves, people are having tremendous success with the . umbell pullovers
ugust 2012 workout of the month article titled “monster 6. traight arm lat pulldowns.
calves”. I want you to do this through the program. et’s
see if we can add an inch or more to your calves in 12 Here is the link to an attachment that is called a inch
weeks. I bet we can. grenade if you want to try it out. I did these and loved
them.
onster alves.php http www. e cart.com members elite s default.
asp m cid 1 pid 069
oal treme pump to deliver nutrients and trap growth
factors in the muscle. The more blood the better. This will help you train your serratus too which will help
you spread your lats better. sets of 10.
bdominals sets
o 2 times this week on whatever days you want.

- our 3rd e ercise will be one of the following ption 1
11. egular pulldowns
12. eutral grip (palms facing each other but shoulder The way I want you to start these workouts is with a leg
width) pulldowns (can use ag grip neutral if you like) curl variation. ou can do seated or lying. I want you to
13. arying pulldown grips ou can use the wiss bar simply do 6 sets of 10 with a full range of motion a er
listed below and start wide and work your grip in as you warms up. o need to do partials and the other high
go. This is my favorite way to do these. intensity techni ues I use on this day. It would be too
1 . arrow grip chin much. 6 total work sets.
1 . ide grip chin
ou can also mi your grips up on the chins, maybe do 2 one. I know I know, you are thinking this is girly. It’s not.
sets wide, and then 2 narrow. ait until you see how good your s uats feel with pumped
adductors in addition to pumped hams. Talk about spring
o all sets of chins to failure. If you can get more than 1 out of the bottom. o sets of 10 here. Try to work your
reps, start adding hanging some weight off of you. weight up every week on these. ou will be ama ed at how
you can pick up strength on these. total work sets.
are awesome. ou can use perfect form and really focus on e t I want you to move onto s uats. I T want
lats these to be heavy. I want these to be e plosive to train
your nervous system. If you take someone who is seriously
n the pulldowns do sets of 10. overtrained, and give them short bouts of e plosive
e ercise you can recover their very uickly by the
Here are two different attachments I love on the pulldowns way. nything that helps your is valuable because the
if you want to try them out. better it is, the better your chances of ge ng more fibers
to actually fire
ag grip medium grip neutral arm up well and do sets of 6 going up. hen you get to
http www. e cart.com members elite s default. a weight that is starting to grind you, meaning you can’t
asp m cid 1 pid 23 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
wiss bar for sets, but this is an e ample of how this would look
http www. e cart.com members elite s default. when done correctly.
asp m cid 1 pid 06
13 10 - warm up
- our th e ercise will be one of the following 1 10 warm up
. ne arm supinated pulldowns 22 6
e ercise) 2 6
29 6
o sets of 10. 31 6, and it start to get heavy so you stop.
otice I didn’t have you do any partials, drop sets, rest otice we didn’t go from 22 straight to 31 , so you get
pauses, etc. This would be too much on a second day. some sets in. e’ll call this sets. total work sets.
This workout is meant to add volume, but in a controlled
manner. astly finish with your choice of hack s uats, leg e tension,
or a leg press machine (not free weight leg press). o
I also didn’t have any lower back work and that was sets of 20 with a lighter weight and full range of motion.
intentional. ince you space out your heavy leg day and ust burn the muscle at this point and pump it until it is
back day to keep your lower back fresh, this workout will numb. ork a little uicker with shorter rest breaks to
have to be right around your heavy leg day. et’s keep your create metabolic stress. This creates new muscle growth as
lower back fresh. well. total work sets.
ou have two choices here

That’s it. erwards, your legs should be completely full Here are the chest e ercises. ick 3.
of blood, incredibly pumped. ou had no real oint stress
and didn’t have a beatdown during this routine. ou I do T want you to do the e tra chest work as
will find it doesn’t even make you sore, but it will help you working your chest two times is not necessary. I do want
grow you to blast the heck out of your delts though. dd one
working set to each e ercise I have specified for delts.
ption 2
achine press o as many warm ups as you need
T T T THI 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
If your uads are lagging, you will love this. It is simple, but 10 anymore, that will be enough. on’t take big increases
very effective for uad growth. 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
This workout consists of two e ercises. neutral or pronated grip. 3 total work sets
irst do leg e tensions. nce you are warmed up, you will umbell he press I want you to find a weight that feels
be doing 6 sets. our first 3 sets will be done with your toes perfect for 12 reps and do sets of 12. n every rep e
pointed back toward you to emphasi e upper thigh (rectus hard at the top, and then pause the dumbbells on your
femoris). our ne t 3 sets will be done with your toes chest. total work sets
et 1 o 20 with a 2 second pause at the top e ing. how hard you can e your pecs as you li yourself up.
et 2 dd weight and do 20 with a 1 second e at the emember to drive blood in there.
top.
et 3 dd weight and ust do a uick e at the top with achine yes o 3 sets of 10. n each rep e hard in
no hold. the contracted position. on’t let your arms bend back to
ets -6 ust pump all these. dd a little more weight to beyond 90 degrees. Try to even turn your pinkies in a bit to
what you did in set 3 and stay there. o 3 sets of 20 with it get more lower peck e . 3 total work sets
(this will be sets -6).
ress y dumbell combination n these, they are
e t is front s uats I have never been a big front s uatter neither a true ye or press. ou start the movement like
because I can’t hold the weight on my damn shoulders. a traditional dumbell y, as you lower the weight though,
oing them now, you will need H less weight as your you bend your elbows so that your arms are in a position
uads will be very fatigued. n these put something under when viewed from straight on. ormally on a y you would
your heels ( ust a small raise) so you hit more uad. se a get a slight bend in your elbows and then ust lock into that
good full range of motion going deep and simply pyramid position. nce you get into the position at the bottom
up doing sets of 12 until you barely get 12. of the movement, you drive back up in the same arc you
That’s it sets of .
ptional hest and houlder workout ppro imately 20 hen you start your third e ercise, I want you to begin
sets to superset it with over and backs.
oal The strategy for this workout is very simple. I want ver and backs w band ou are going to go over and
you to e perience the most massive pump you can get back 10 times each set.
without oint stress. This adds training fre uency, but in an
intelligent and safe manner, as well as enhanced recovery o rounds.
and local growth factors to the targeted muscle. e do not
use barbells, and only rarely dumbbells on this day. or shoulders, follow this plan.
I have found that you can mi the order up of these achine laterals (for rear delts) I want you to do 3 sets
e ercises in any way you like, so don’t be afraid to of 30 on these. ou don’t have to hold and e . et a good
e periment tempo going and ust pump your rear delts as hard as you
can. 3 total work sets

If you don’t have a y machine, so these with dumbbells. scenario I get to 9 plates and I know I could have got 10
In that case do 3 sets of 20. 3 total work sets 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
umbell side laterals o strict sets of 10 reps. total you can barely get 10, you are doing this right.
work sets
ou can also do these with a cable machine
mith machine 1. s es, two weeks in a row o sets of
pidercrawls o up and down a wall 3 times for each 6 here going up. ou will do 1. reps. o go down all the
set. emember to force your hands as far apart as you way and only come up half way, then go back down before
can. on’t let your hands come in close, and don’t stand coming back up all the way to lockout. That is 1 rep. ou
to close to the wall or it is too easy. tand back, force your shouldn’t need any more than 1 feeder set to get you
hands apart, and your delts will be on fire, I promise. 3 going, as your legs should be pumped. o 3 work sets of 6.
total work sets 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
If you do not have a short red band from lite T , do work set.
these
ote If you don’t have a smith machine use a hack s uat
6 ways o 3 sets of 10 here. 3 total work sets 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.
WEEK 5- HIGH VOLUME
1 plates a side 3 (feeder set)
egs 1 sets 1 plate plus a 2 uarter a side 3 (feeder set)
2 plates a side 6 (work set)
eated leg curls- 2 warm up sets of 1 . Then I want you to 2 plates plus a 2 uarter a side 6 (work set)
do 3 hard sets of 12 reps, each rep is continuous tension 3 plates plus a side 6 (work set)
with a s uee e. or the th and final set use the same 3 plates plus a 2 uarter a side 6, dropped a off each
weight but do 10 reps, and use the 3 second down rule for side (I moved the 2 to the inside of the last plate before
each rep (on the negative only). rop the weight and do starting set) 6, then dropped the 2 for another 6 reps.
more reps the same way, then drop the weight one more
time for another reps. This should be a brutal set. our oal uprama pump
hams will be pumped. total work sets.
umbell lunges o 2 sets of walking lunges with a
oal ctivate and pump hams moderately heavy pair of dumbbells. alk until you drop. I
want a minimum of 10 steps per side. 2 total work set.
eg press e want a lot of time under tension here and
to ust keep going up and grinding until you barely get 10. ote If you don’t have a smith machine use a hack s uat
on’t lockout on any reps and use a 3 second descent on or a machine that simulates a hack s uat.
all sets. e’ll count the last sets as work sets. total
work sets. oal uprama pump
or e ample umbell stiff leg deadli s ick a good weight to do 3
12. on’t come up all the way, and bend your knees
2 plates a side 10 slightly at the bottom. ocus on ge ng a good stretch.
3 plates a side 10 n each set, try to get deeper. ocus on pushing your hips
plates a side 10 back as you go down, and keeping the barbell right against
plates a side 10 you. 3 total work sets.
6 plates a side 10 (work set)
plates a side 10 (work set) oal ork a pumped muscle from stretch position.
plates a side 10 (work set)
9 plates a side 10 (work set barely get 10) plosive training returns ne t week
ote ne common uestion I get is what if say in this

hest - 12 sets houlders 12 sets T omen do these on a slight incline.
anded hammer press o a few sets of to get warmed oal uprama pump
up. ind something that is a challenging and stay there
for 3 sets of . ach rep should be a nice slow negative, and tetch pushups - o 1 set to T failure. er you
then you ram the weight up and e your chest hard. The hit failure, immediately do 10 partials to finish your pecs
added band tension will give you an insane contraction. off. 1 total work set.
o not let your elbows go past degrees on these, or
you will turn an awesome e ercise into a dangerous one oal ork a pumped muscle from stretch position.
for your rotator cuff. I prefer you use a at hammer, then
decline, then incline in that order if you don’t have them ent over rear dumbell laterals - n these you are doing 3
all. 3 total work sets. sets of 2 . se your swing techni ue where you keep your
arms straight and ust swing the weight. 3 total work sets.
ote If you don’t have hammer e uipment use a similar
type machine where you can use the techni ue I described oal uprama pump
above.
umbell side laterals o 3 sets of , and then do a drop
se the long red pro mini bands set with 2 drops. total work sets
oal et blood owing in pecs, and get them activated. or e ample

2 ’s (feeder set)
Incline barbell press o a few feeder sets to get you up 3 ’s work sets start
to a weight that you can do fairly e plosively. e are not 0’s
using reverse bands this week, so you should notice a ’s
little e tra e plosiveness than what you normally have on 0’s (barely get , form a little loose) o 10 reps,
regular inclines eep adding weight in small increments then drop to 30’s and go to failure, then drop to 1 lbs and
and do sets of reps until you can’t get . se normal go to complete failure. ven when you fail, throw in or 6
incline form of not touching chest with bar and only driving more partials.
to lockout. e’ll count the last sets. total work sets
oal uprama pump
or e ample
13 (feeder set) pidercrawls - o 2 sets of 1 minute. This means go up and
1 (feeder set) down a wall for 60 seconds straight for a set. emember to
22 push your hands as far apart as you can get them so this is
2 hard and works the way it is supposed to. 2 total work sets.
26 (starting to feel a bit heavy losing e plosiveness)
2 (you don’t uite get despite best effort) oal uprama pump
oal Train e plosively ack - 1 sets
ecline smith press o very strict sets of going up to umbell rows These are ust standard gut busting heavy
a weight you can barely do for . n the last set, you are dumbell rows. o sets of 10 up to a weight you can barely
going to do a vicious dropset with 2 drop. ou’ll do , do get 10 with, and see how many reps you can get doing
a drop and go to failure, then do another drop and go to sets with it. total work sets.
failure. total work set
or e ample
or e ample 3 lb dumbells 10 (warm up set)
13 (feeder set) 60 lb dumbells 10 (warm up set)
22 work sets start lb dumbells 10 (warm up set)
2 100 lb dumbells 10 (work sets)
26 If 100 would have been too easy, then you simply go
2 o reps, then drop 90 lbs, and do 6-10 more, higher and count it as a warm up.
then drop 0 lbs and do 20 reps with a wide grip.

mith machine row - o sets of here once you do a bar pushdowns o as many warm up as you need.
few feeder sets to see what weight is a tough . et the ow on these, for this week, tilt down (still facing the
stops in the mith machine so that you are starting from machine not away from it), and do normal pushdowns
about midshin. total work sets. but let the vbar come almost behind your head. rive the
weight straight down without locking it out. eep constant
or e ample tension. o 6 sets of 1 with second rest breaks. 6 total
13 lbs (feeder light set) work sets.
1 (feeder light set)
22 sets of (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
T I am playing around with chains on these now too. only coming up half way (partial rep), and then back down
I attach one chain to the ends of the bar once I reach the is 1 rep. o sets of . total work sets.
working weight.
oal Train e plosively eated overhead e tension w rope et’s do these again
this week. o a nice slow 3 second negative with a good
lose grip pulldowns facing away These are the stretch on each set. o sets of then lighten up and do
pulldowns where you face away from the machine and a th set of 20-2 reps trying to get as much pump and
sort of wrap your lower back around the pad where you blood in your arms as possible. total work sets.
normally put your feet under. This lines you up perfect
mechanically to drive your elbows straight down and
generate a ton of lat tension without using your arms. le umbell curls - o sets of here with a slow 3 second
your lats hard in the contracted position for 1 second on negative on each rep. s always, keep your palms up the
each rep. o sets of 10. total work sets. entire rep. total work sets.
T Today we e perimented with chains on these too, T If you have rip orce or at rip , use them on
and it was absolutely awesome. I will upload a video of it these.
on ouTube soon.
oal uprama pump on lats lose grip pushups se about a shoulder width hand
placement. eep your elbows tucked in so this crushes
arbell shrugs o 3 sets of 10 here. 3 total work sets. your triceps. This may look easy, but it won’t be if you do it
right. o sets to failure. Ideally you should get anywhere
T omen skip these. from -1 reps. If you do more than 20 on the first set,
throw a chain across your back, or have someone hold a
oal uprama pump in traps dumbell on your back. total work sets.
anded hypers o 3 to failure using bands. 3 total work reacher reverse curls o sets of 10 on these again this
sets. week. This will blast your forearm and lower bicep. I use an
bar, but use whatever bar feels best on these ok. se a
T se a reverse hyper if you have one, and do 3 sets full range of motion, and it won’t take much weight fyi.
of 1 reps. total work sets.
oal uprama pump in spinal erectors alves
iceps - 12 sets Triceps - 1 sets or calves, people are having tremendous success with the
oal The strategy for arm training is for ma imum pump. calves”. I want you to do this through the program. et’s
Take as many sets as you need to warm up. see if we can add an inch or more to your calves in 12
weeks. I bet we can.
This week we do a tri e ercise, then a bi, etc. our entire
arm should be blown up by the end. http e press.mountaindogdiet.com workouts
onster alves.php

oal treme pump to deliver nutrients and trap growth This will help you train your serratus too which will help
factors in the muscle. The more blood the better. you spread your lats better. sets of 10.
bdominals sets - our 3rd e ercise will be one of the following

16. egular pulldowns
o 2 times this week on whatever days you want. 1 . eutral grip (palms facing each other but shoulder
width) pulldowns (can use ag grip neutral if you like)
ick one e ercise from the following to hit lower abs 1 . arying pulldown grips ou can use the wiss bar
- Hanging eg aises listed below and start wide and work your grip in as you
- eg raises with your elbows supported on pad go. This is my favorite way to do these.
- eg raises on a decline board bench 19. arrow grip chin
- ups 20. ide grip chin
ick one e ercise from the following to hit upper abs ou can also mi your grips up on the chins, maybe do 2
- Incline sit ups sets wide, and then 2 narrow.
- ope pulldowns crunches
- and crunches o all sets of chins to failure. If you can get more than 1
reps, start adding hanging some weight off of you.
or abs these will always be simple. ou will pick an
e ercise from the first list and do sets of 1 -2 reps I also like to use an assist cheater machine on chins. These
depending on how hard they are. e t you will pick an are awesome. ou can use perfect form and really focus on
e ercise from the upper ab list, and do the same. ach ab lats
workout will be sets.
n the pulldowns do sets of 10.
TI as recovery allows
Here are two different attachments I love on the pulldowns
ptional ack workout 16 sets if you want to try them out.
Here are the guidelines - ust do this every week ag grip medium grip neutral
- our first e ercise should be one of the following (try to asp m cid 1 pid 23
pick e ercises that you didn’t do earlier in the week)
13. eadows row wiss bar
1 . ne arm barbell row http www. e cart.com members elite s default.
1 . umbell rows asp m cid 1 pid 06
16. able rows
- our th e ercise will be one of the following
n the cable rows, I have found a really good attachment . ne arm supinated pulldowns
that work e tremely well if you want to try it. . ow cable rows (if you did not do them as the first
e ercise)
asp m cid 1 pid 22 o sets of 10.
o sets 10 a er a few good warm up sets. otice I didn’t have you do any partials, drop sets, rest
pauses, etc. This would be too much on a second day.
- our second e ercise should be one of these This workout is meant to add volume, but in a controlled
. umbell pullovers manner.
. traight arm lat pulldowns.
I also didn’t have any lower back work and that was
Here is the link to an attachment that is called a inch intentional. ince you space out your heavy leg day and
grenade if you want to try it out. I did these and loved back day to keep your lower back fresh, this workout will
them. have to be right around your heavy leg day. et’s keep your
http www. e cart.com members elite s default. lower back fresh.
asp m cid 1 pid 069

ptional eg workout 1 sets That’s it. erwards, your legs should be completely full
of blood, incredibly pumped. ou had no real oint stress
ou have two choices here and didn’t have a beatdown during this routine. ou
will find it doesn’t even make you sore, but it will help you
ption 1 grow
The way I want you to start these workouts is with a leg ption 2
simply do 6 sets of 10 with a full range of motion a er T T T THI
warms up. o need to do partials and the other high
intensity techni ues I use on this day. It would be too If your uads are lagging, you will love this. It is simple, but
much. 6 total work sets. very effective for uad growth.
e t you will move onto the adductor machine if you have This workout consists of two e ercises.
one. I know I know, you are thinking this is girly. It’s not.
ait until you see how good your s uats feel with pumped irst do leg e tensions. nce you are warmed up, you will
adductors in addition to pumped hams. Talk about spring be doing 6 sets. our first 3 sets will be done with your toes
out of the bottom. o sets of 10 here. Try to work your pointed back toward you to emphasi e upper thigh (rectus
weight up every week on these. ou will be ama ed at how femoris). our ne t 3 sets will be done with your toes
you can pick up strength on these. total work sets. pointed down to emphasi e lower thighs ( astus medialis).
e t I want you to move onto s uats. I T want et 1 o 20 with a 2 second pause at the top e ing.
these to be heavy. I want these to be e plosive to train et 2 dd weight and do 20 with a 1 second e at the
your nervous system. If you take someone who is seriously top.
overtrained, and give them short bouts of e plosive et 3 dd weight and ust do a uick e at the top with
e ercise you can recover their very uickly by the no hold.
way. nything that helps your is valuable because the ets -6 ust pump all these. dd a little more weight to
better it is, the better your chances of ge ng more fibers what you did in set 3 and stay there. o 3 sets of 20 with it
to actually fire (this will be sets -6).
arm up well and do sets of 6 going up. hen you get to
a weight that is starting to grind you, meaning you can’t e t is front s uats I have never been a big front s uatter
e plode, stop and you are done. Take small umps so you because I can’t hold the weight on my damn shoulders.
can get uite a few sets in. I don’t really have a set number oing them now, you will need H less weight as your
for sets, but this is an e ample of how this would look uads will be very fatigued. n these put something under
when done correctly. your heels ( ust a small raise) so you hit more uad. se a
good full range of motion going deep and simply pyramid
13 10 - warm up up doing sets of 12 until you barely get 12.
1 10 warm up
22 6 That’s it
2 6
2 6 ptional hest and houlder workout ppro imately 20
29 6 sets
oal The strategy for this workout is very simple. I want
otice we didn’t go from 22 straight to 31 , so you get you to e perience the most massive pump you can get
some sets in. e’ll call this sets. total work sets. without oint stress. This adds training fre uency, but in an
intelligent and safe manner, as well as enhanced recovery
astly finish with your choice of hack s uats, leg e tension, and local growth factors to the targeted muscle. e do not
or a leg press machine (not free weight leg press). o use barbells, and only rarely dumbbells on this day.
sets of 20 with a lighter weight and full range of motion.
ust burn the muscle at this point and pump it until it is I have found that you can mi the order up of these
numb. ork a little uicker with shorter rest breaks to e ercises in any way you like, so don’t be afraid to
create metabolic stress. This creates new muscle growth as e periment

Here are the chest e ercises. ick 3. If you don’t have a y machine, so these with dumbbells.
In that case do 3 sets of 20. 3 total work sets
I do T want you to do the e tra chest work as
working your chest two times is not necessary. I do want umbell side laterals o strict sets of 10 reps. total
you to blast the heck out of your delts though. dd one work sets
working set to each e ercise I have specified for delts.
working your way using a nice full range of motion with a pidercrawls o up and down a wall 3 times for each
short e at the top. o sets of 10, and when you can’t get set. emember to force your hands as far apart as you
10 anymore, that will be enough. on’t take big increases can. on’t let your hands come in close, and don’t stand
in poundages, or you won’t get enough sets in. I want to close to the wall or it is too easy. tand back, force your
the last 3 sets to be pretty tough. ou can do these with a hands apart, and your delts will be on fire, I promise. 3
neutral or pronated grip. 3 total work sets total work sets
umbell he press I want you to find a weight that feels If you do not have a short red band from lite T , do
perfect for 12 reps and do sets of 12. n every rep e these
hard at the top, and then pause the dumbbells on your
chest. total work sets 6 ways o 3 sets of 10 here. 3 total work sets

how hard you can e your pecs as you li yourself up. WEEK 6 - HIGH VOLUME
emember to drive blood in there.
egs 1 sets
achine yes o 3 sets of 10. n each rep e hard in
the contracted position. on’t let your arms bend back to ying leg curls- o 3- warm up sets of 12 to kick things
beyond 90 degrees. Try to even turn your pinkies in a bit to off. I want you to work up to a weight that is a pretty tough
get more lower peck e . 3 total work sets . ow once you do (the th rep should be very hard) I
want your partner to give you forced reps. o sets like
ress y dumbell combination n these, they are this. total work sets.
a traditional dumbell y, as you lower the weight though, oal ctivate and pump hams
you bend your elbows so that your arms are in a position
when viewed from straight on. ormally on a y you would uat e are going to do low rep e plosive sets here.
get a slight bend in your elbows and then ust lock into that ust keep going up doing sets of 6 until your rep speed
position. nce you get into the position at the bottom really slows down and that’s it. on’t lock out on these,
of the movement, you drive back up in the same arc you stay tight and fire like a piston. lso take smaller weight
came down in. se a 3 second eccentric on these. o umps so you don’t get to your last set to uick. e’ll call
sets of . this 3 sets. 3 total work sets.
hen you start your third e ercise, I want you to begin or e ample
to superset it with over and backs.
13 6
ver and backs w band ou are going to go over and 1 6
back 10 times each set. 22 6
2 6
o rounds. 31 6 (work set)
36 6 (work set)
or shoulders, follow this plan. 0 6 (last work set as rep speed slows down)
achine laterals (for rear delts) I want you to do 3 sets oal plosive work
of 30 on these. ou don’t have to hold and e . et a good
tempo going and ust pump your rear delts as hard as you anded leg press o sets of with 3 second descents.
can. 3 total work sets o a few feeder sets until the weight start feeling heavy
then start counting sets. total work sets.

or e ample This week we are going back to the bands and hi ng
sets of . I am not as concerned with e plosiveness this
plates a side 6 week, but I don’t want you to use a weight that you really
plates a side 6 struggle with. The best way to describe it is doing a weight
6 plates a side (feel a bit heavy so first work set) where when you rack it, you could have done one more
plates a side (work set) rep with it. o leave a rep in the tank. ind your working
plates a side (work set) weight and do sets of with it. total work sets
9 plates a side (work set)
T If you don’t have bands or a partner to help you set
T se 2 long red pro mini bands, or a pair of long red this up do normal incline barbell presses.
ones, and long black ones. If you don’t have bands, ust do
this without them. or e ample
22 (feeder set)
ulgarian split s uat o 3 sets of 1 on each leg. If you 31 (feeder set)
can balance yourself well, use light dumbbells. o these 36 (for sets)
really slow. ork on time under tension and make them
burn. 3 total work sets. oal Train e plosively
oal uprama pump ecline smith press I want to do these again this week. I
want you to find a weight you can do for around 12 reps,
mith machine s uat gain ep. o 2 feeder sets then and do sets with it. Take each set to one rep short of
do one big drop set. The drop set is 6 reps, then 6- , then failure. n your th and last set, go ahead and go balls out
ust bust ass to near failure. o not do 1. ’s today though to failure. et the weight touch your chest, and fire it up,
ust do regular reps. 1 total work set. but only come up of the way. total work set
ote eel free to use a hack s uat on these too. I would T omen use a slight incline angle on these.
rather have done this, but they took ours out of the gym.
oal uprama pump
or e ample
1 plate a side (feeder set) able y o 3 sets of 10 with a H contraction on
2 plates a side (feeder set) each rep. hold the e for 2 seconds. I want your chest to
3 plates a side 6, dropped a off each side and do feel like it is going to cramp. 3 total work sets
more, then drop another on each side and do 12-1
more. This should crush you. It’s your last set of the day, so ote If you don’t have machine to do cable yes, you can
don’t hold back. do dumbell yes.
oal uprama pump oal ork a pumped muscle from stretch position.
o stiff legged work today. ent over rear dumbell laterals - n these you are doing
sets of 1 . se a full range of motion, and only take 90
hest - 1 sets houlders 11 sets seconds between sets. our rear delts should be on fire.
total work sets.
achine press Today ust do sets of working all the way
up until you can’t get anymore. lso, lower your reps oal uprama pump
with a 3 second eccentric, really feel your pecs lowering
the weight, controlling it. Then, drive it up hard, but not eated dumbell side laterals o ultra strict sets of 12
to lockout. e’ll count your last 3 sets as work sets. on’t while seated on a bench. ring the dumbbells up to ust
make huge umps in weight so you can get plenty of uality above head level. total work sets
sets in. 3 total work sets.
oal uprama pump
oal et blood owing in pecs, and get them activated.
everse band incline barbell press o a few feeder sets

to get you up to a weight that you can do fairly e plosively.

umbell press - es, dumbell presses are making a rare T ou can also use a cheater machine that helps you
appearance this week. o 3 sets of seated on a bench do the rep.
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 oal uprama pump on lats
sets.
umbell shrugs Tuck your chin into your chest and do
oal uprama pump sets of 6, with 6 second holds. es, that’s a time to
hold and e traps. Think time under tension here. total
ack - 21 sets work sets.
ne arm barbell rows ack to my favorite. se 2 ’s as T omen skip these.

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 oal uprama pump in traps
sets. 3 total work sets.
anded hypers o 3 to failure using bands. 3 total work
or e ample sets.
2 lb (warm up set)
0 lb (warm up set) T se a reverse hyper if you have one, and do 3 sets
lb (warm up set) of 1 reps.
(work set)
9 (work set) oal uprama pump in spinal erectors
100 ailed at (work set)
iceps - 13 sets Triceps - 12 sets
oal The strategy for arm training is for ma imum pump.
mith machine row - I want you to do these again this Take as many sets as you need to warm up.
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 abr pushdowns o as many warm ups as you need to
machine so that you are starting from about midshin. get your elbows warmed up. nce you get to a weight that
total work sets. 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,
or e ample move up and down. total work sets.
13 lbs (feeder light set)
1 (feeder light set) rontated kickbacks ou are going to do these heavy
22 sets of (work sets) with a hard e emember, I don’t like standard kickbacks
one ounce, but these, with the pronated grip, are
T I am playing around with chains on these now too. e tremely good for developing thickness in the medial and
I attach one chain to the ends of the bar once I reach the long head of your tri. I want you to do sets of 6. le hard
working weight. on each rep. total work sets.
oal Train e plosively Incline lying e tensions - ower these very slowly to your
forehead and drive to lockout. eep constant tension on
umbell pullovers These are the standard lay on a your tris. I want high reps here. o 3 sets of 20 reps with
bench, not across it pullovers. o sets of 10. total work this form. 3 total work sets.
sets.
lose grip pushups - se a shoulder width grip, and tuck
oal uprama pump on lats your elbows in your sides and crank one set to failure here.
on’t leave anything in the tank. 1 total work set.
arrow grip chins o the best you can over 3 sets. If you
can’t get a minimum of 6 solid reps, you can do close grip arbell curl 1. ’s o 2 warm up sets. These are 1. ’s. o
pulldowns. o 3 sets to failure, or sets of if using the lat curl the weight up all the way, lower it but only come half
pulldown. eally focus on driving your elbows down and way up, lower it, and then come back to the top. That is
not pulling with your arms ok. 3 total work sets. one rep. o sets of like this. our bis should have an
insane burn and pump form these. total work sets.

umbell curls o sets of 6 reps with a slow 3 second TI as recovery allows
descent. eep your palms up the entire time total work
sets. ptional ack workout 16 sets
T If you have rip orce or at rip use them on Here are the guidelines - ust do this every week
these today.
- our first e ercise should be one of the following (try to
bar reverse curls rank out sets of 1 here. or each pick e ercises that you didn’t do earlier in the week)
set, you do 10 full reps curling the weight all the way up, 1 . eadows row
then only bring it up to 90 degrees for your last reps. 1 . ne arm barbell row
total work sets. 19. umbell rows
20. able rows
alves
n the cable rows, I have found a really good attachment
or calves, people are having tremendous success with the that work e tremely well if you want to try it.
calves”. I want you to do this through the program. et’s http www. e cart.com members elite s default.
see if we can add an inch or more to your calves in 12 asp m cid 1 pid 22
weeks. I bet we can.
o sets 10 a er a few good warm up sets.
onster alves.php
- our second e ercise should be one of these
oal treme pump to deliver nutrients and trap growth 9. umbell pullovers
factors in the muscle. The more blood the better. 10. traight arm lat pulldowns.
bdominals sets 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
o 2 times this week on whatever days you want. them.
ick one e ercise from the following to hit lower abs http www. e cart.com members elite s default.
- Hanging eg aises asp m cid 1 pid 069
- eg raises with your elbows supported on pad
- eg raises on a decline board bench This will help you train your serratus too which will help
- ups you spread your lats better. sets of 10.
ick one e ercise from the following to hit upper abs - our 3rd e ercise will be one of the following
- Incline sit ups 21. egular pulldowns
- ope pulldowns crunches 22. eutral grip (palms facing each other but shoulder
- and crunches width) pulldowns (can use ag grip neutral if you like)
23. arying pulldown grips ou can use the wiss bar
or abs these will always be simple. ou will pick an listed below and start wide and work your grip in as you
e ercise from the first list and do sets of 1 -2 reps go. This is my favorite way to do these.
depending on how hard they are. e t you will pick an 2 . arrow grip chin
e ercise from the upper ab list, and do the same. ach ab 2 . ide grip chin
workout will be sets.
ou can also mi your grips up on the chins, maybe do 2
sets wide, and then 2 narrow.
o all sets of chins to failure. If you can get more than 1

reps, start adding hanging some weight off of you.

are awesome. ou can use perfect form and really focus on
lats
n the pulldowns do sets of 10. your nervous system. If you take someone who is seriously
overtrained, and give them short bouts of e plosive
Here are two different attachments I love on the pulldowns e ercise you can recover their very uickly by the
if you want to try them out. way. nything that helps your is valuable because the
better it is, the better your chances of ge ng more fibers
ag grip medium grip neutral to actually fire
http www. e cart.com members elite s default. arm up well and do sets of 6 going up. hen you get to
asp m cid 1 pid 23 a weight that is starting to grind you, meaning you can’t
e plode, stop and you are done. Take small umps so you
wiss bar can get uite a few sets in. I don’t really have a set number
http www. e cart.com members elite s default. for sets, but this is an e ample of how this would look
asp m cid 1 pid 06 when done correctly.

e ercise) 2 6
2 6
o sets of 10. 29 6
manner.
grow
curl variation. ou can do seated or lying. I want you to ption 2
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 T T T THI
intensity techni ues I use on this day. It would be too
much. 6 total work sets. If your uads are lagging, you will love this. It is simple, but
very effective for uad growth.
one. I know I know, you are thinking this is girly. It’s not. This workout consists of two e ercises.
adductors in addition to pumped hams. Talk about spring irst do leg e tensions. nce you are warmed up, you will
out of the bottom. o sets of 10 here. Try to work your be doing 6 sets. our first 3 sets will be done with your toes
weight up every week on these. ou will be ama ed at how pointed back toward you to emphasi e upper thigh (rectus
you can pick up strength on these. total work sets. femoris). our ne t 3 sets will be done with your toes
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 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 umbell he press I want you to find a weight
top. that feels perfect for 12 reps and do sets of 12. n
et 3 dd weight and ust do a uick e at the top with every rep e hard at the top, and then pause the
no hold. dumbbells on your chest. total work sets
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).
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 achine yes o 3 sets of 10. n each rep e hard
uads will be very fatigued. n these put something under in the contracted position. on’t let your arms bend
your heels ( ust a small raise) so you hit more uad. se a back to beyond 90 degrees. Try to even turn your
good full range of motion going deep and simply pyramid pinkies in a bit to get more lower peck e . 3 total
up doing sets of 12 until you barely get 12. work sets
That’s it
ress y dumbell combination n these, they are
neither a true ye or press. ou start the movement
ptional hest and houlder workout ppro imately 20
like a traditional dumbell y, as you lower the weight
sets
though, you bend your elbows so that your arms
are in a position when viewed from straight on.
oal The strategy for this workout is very simple.
ormally on a y you would get a slight bend in
I want you to e perience the most massive pump
your elbows and then ust lock into that position.
you can get without oint stress. This adds training
nce you get into the position at the bottom of the
fre uency, but in an intelligent and safe manner, as
movement, you drive back up in the same arc you
well as enhanced recovery and local growth factors to
the targeted muscle. e do not use barbells, and only
sets of .
rarely dumbbells on this day.
hen you start your third e ercise, I want you to
I have found that you can mi the order up of these
begin to superset it with over and backs.
e ercises in any way you like, so don’t be afraid to
e periment
ver and backs w band ou are going to go over
and back 10 times each set.
Here are the chest e ercises. ick 3.
o rounds.
I do T want you to do the e tra
chest work as working your chest two times is not
or shoulders, follow this plan.
necessary. I do want you to blast the heck out of your
delts though. dd one working set to each e ercise I
achine laterals (for rear delts) I want you to do 3
have specified for delts.
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
working your way using a nice full range of motion
with a short e at the top. o sets of 10, and when
If you don’t have a y machine, so these with
you can’t get 10 anymore, that will be enough. on’t
dumbbells. In that case do 3 sets of 20. 3 total work
take big increases in poundages, or you won’t get
sets
enough sets in. I want the last 3 sets to be pretty
tough. ou can do these with a neutral or pronated
umbell side laterals o strict sets of 10 reps.
grip. 3 total work sets
total work sets

pidercrawls o up and down a wall 3 times for ohn eadows, , I is a graduate of

each set. emember to force your hands as far apart apital niversity and is owner of the popular
as you can. on’t let your hands come in close, and and informative website www.mountaindogdiet.
don’t stand to close to the wall or it is too easy. tand com ohn is the ollegiate ational hampion
back, force your hands apart, and your delts will be on also a top- finalist in the and I
fire, I promise. 3 total work sets orth merica bodybuilding contests. His articles
in popular bodybuilding maga ines and website
have garnered him a large following. He also has
If you do not have a short red band from lite T , do
recently been considered one of the most effective
these and sought-a er training and nutrition coaches for
bodybuilders, figure competitors, powerli ers and
6 ways o 3 sets of 10 here. 3 total work sets athletes of all kinds.

s t e r
k M m on
- e
e r o g r a
W
12 h Pre s s P t r o m or
B e n c b y M
ELITE
i
F
k
TS
S
e ontribut
c

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

Dynamic Effort Days (Thursdays for me)
1. egular ar with doubled minis (weight - 0 of raw ma ) 9 3
2. “
3. “
. rch ar with wide looped average band - 0 9 3
. “
6. “
. uat ar with doubled monster minis - 0 9 3
. “
9. “
10. egular ar with doubled minis paused on 1 foam pad or a 1 board - 0 9 3
11. “
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.

A g o . . .
t L o n g
N o b
ELITE
n J o hn butor
y Da contri
FTS

ot long ago, I was asked to apply these principles armer alks Two bells, one in each hand, for
for a last minute training for a mountain climb. n distance or time.
the list of things to say, “last minute” and “mountain ales 2 s or 32s
climb” shouldn’t be together, but the people involved emales 16s or 20 2 s
needed help. ot only did they survive the climb, they
thrived. ome of the drills need some teaching, but uitcase arry ne bell in “suitcase position,” for
look at the general picture here. asics first distance or time.
ales 2 or 32
aily arm p emales 16 or 20 2
aked Turkish et ps
indmill tick ith “ udy.”
Hip le or tretch udy was a woman that wasn’t nice and I named this
“ levated olls ” tart in the ush p osition lank. a er her.
aise the sole of the right foot as high as they can, et a du e bag and fill it with one, two or three
then reach across the le leg try to hold the hands plastic water so ener salt bags. They are forty pounds
down and put the right foot “le ” of the down le here.
foot. elease the ight Hand and point it to enith. It ear Hug arries for time or distance.
doesn’t matter how they return to the ( ush p
osition lank), but repeat to the other side. ther
ear rawls
ettlebell ork
ne arm resses To do the bear crawl, simply drop onto all fours with
or load, pick a bell you can do for - reps. your hands directly under your shoulders, then rise up
wings onto your feet. ow you’re in the bear position ou
ales 2 or 32 ( ilos, of course) can move forward and backward more uickly than in
emales 16 or 20 2 a standard crawl, and you’ll work every ma or muscle
oblet uats group in the process.
ales 2 or 32
emales 16 or 20 2 printing
lways “start slow and ease up.” o, if you are going
T or uspension Trainer to sprint, let your stride and speed slowly increase.
T Pulls Then, “go faster,” then ease, ease, ease up. hundred
yard sprint will only be about 20- 0 yards or sprinting.
ini- ands
ateral alks. ut the mini-band around the ankles ong easy walks with a backpack
(socks really help) simply side-step. eet together, I suggest doing these with a heart rate monitor. The
right foot reaches and steps right, le foot follows. load should be based on H since both are “about
epeat until you hate me. 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
oaded arries the way. Think about it this way 1 -1 0 means “stop
ith ettlebells and take weight off and rest.” I would prefer 120-130.
alk for at least ten minutes before udging load.
ee- aw ress alk. ith two ettlebells, alternate t my house, we would have people loop around
pressing with each step. lthough you will naturally the block a few times, so we can put the load in the
move to contralateral, don’t worry at first. tep and garage. oad is s or dumbbells or plates or bricks or
press one bell, step and press the other for distance. whatever you have around. ids work fine, too.
ales 16s or 20 2 s
emales 10s or 12s ey - lways strive for a uiet head, e cient
movements and sense of calm while training.

WEEK ONE (ORIENTATION WEEK) aily arm p
ay ne ive inutes of aked Turkish et ps
aily arm p
ive inutes of aked Turkish et ps Then, a few rounds of
Then, a few rounds of indmill tick
indmill tick Hip le or tretch
Hip le or tretch levated olls
levated olls
trength Training ession
trength Training orkout ee- aw ress alk
I prefer you finish each e ercise before moving on to 10 sec 10 sec 10 sec
the ne t. T T ulls
ne arm ress (be sure to alternate arms. I suggest 1 Total eps
using the non-dominant hand first, then the dominate oblet uats
one. o, one arm press for one on the le hand, one 1-2-3-1-2-3
press right. Then, two le , two right ) wings
1-2-3-1-2-3 Total wings sets of 1
T T ulls udy ear Hug alks
2 total reps (however you get there is fine) etermine the load. dd the forty and walk with udy
oblet uat with both arms around her in the front of your body.
2-3- -2-3- Then, try two and then three bags. e want you to
wings be able to walk about si ty feet turn around and walk
reps (however you get there is fine) back. This is “one,” or “1.” Two is two loops.
uitcase arries Then, with appropriate load
1 secs - 30 secs - secs - 1-1-1
1 minutes of ear rawls. plore the movement. 1
minute easy walk a er this. ay our
- ven if your goal is “prepare for anything,” trust me aily arm p
on this If you get stronger, almost universally, you’ll ive inutes of aked Turkish et ps
find the path to your goals is easier. Then, a few rounds of
indmill tick
ay Two Hip le or tretch
aily arm p levated olls
ive inutes of aked Turkish et ps “ t the track,” or ust do this naturally
Then, a few rounds of n lap walking ( 00 meters) followed by printing
indmill tick 100. emember to ease into it and ease out of it.
Hip le or tretch on’t worry about winning the lympics here. Then,
levated olls when you come to a complete “slow down,” walk
ateral alk with ini-band another lap. hen you get there sprint another 100
30 secs - 30 secs - (a uarter of the track). epeat this a total of four
ecide on load with backpack today. I’m suggesting times, for a total of five laps.
around 2 -3 pounds (that’s the tradition since the e will call these “ 1s” for reference. This was
omans.) If your H is through the roof with, say, 30 1.
pounds, we need to ad ust this a lot. If the time is ay ive
available, try to stroll over an hour with the load. aily arm p
Honestly, if you want to ust forget all the comple ive inutes of aked Turkish et ps
stuff, toss in a 16 kilo and see what happens, but . Then, a few rounds of
it does help to know how you are doing. indmill tick
Hip le or tretch
ay Three levated olls

trength Training walk.
ne rm ress
1-2-3-1-2-3 ay Two
T T ulls aily arm p
1 Total ive inutes of aked Turkish et ps
et on Then, a few rounds of
10 wings indmill tick
oblet uats Hip le or tretch
10 wings levated olls
oblet uats ateral alk with ini-band
10 wings 30 secs - 30 secs - 30 secs -
3 oblet uats ackpack walk again, strive for over an hour on this.
10 wings ou should consider going longer this and ne t week,
2 oblet uats but if you can’t get the time in, that is fine. ow,
10 wings either this week or ne t week, try to get two loaded
1 oblet uat walks in one day. Ideally, an hour for both walks. Have
armer alk some time between the two so that it feels a touch
30 sec 30 sec 30 sec sore to put the backpack back on your back. (Three
ackpack alk “backs” in one sentence and they all mean something
different.) I can’t tell you the importance of reloading
ust a short little e cursion with your loaded a few times in the training process.
backpack. 1 minutes to as much as an hour, but ust
don’t push it. ay Three
aily arm p
est Two ays ( ow I don’t care when you rest. It ive inutes of aked Turkish et ps
can be aturday and unday, or it can be Thursday and Then, a few rounds of
unday or whatever. n the rest days, I really want indmill tick
at least a half-hour walk, unloaded, a bit of a stroll, Hip le or tretch
okay I will keep repeating this point every week.) levated olls
trength Training ession
WEEK TWO ee- aw ress alk
ay ne 10 sec 1 sec 10 sec
aily arm p T T ulls
ive inutes of aked Turkish et ps 1 Total eps
Then, a few rounds of oblet uats
indmill tick 1-2-3-1-2-3
Hip le or tretch wings
levated olls Total wings sets of 1
trength Training orkout udy ear Hug alks
ne arm ress 1-2-1
1-2-3-1-2-3
T T ulls ay our
2 total reps (however you get there is fine) aily arm p
oblet uat ive inutes of aked Turkish et ps
2-3- -2-3- Then, a few rounds of
wings indmill tick
reps sets of 1 Hip le or tretch
uitcase arries levated olls
1 secs - 30 secs - secs - 1 secs -
1 minutes of ear rawls followed by a half-hour

1 T T ulls
(Ten laps total) 30 Total eps
oblet uat
ay ive 2-3- -2-3- -2-3
aily arm p wings
ive inutes of aked Turkish et ps 100 reps sets of 20
Then, a few rounds of uitcase arries
indmill tick 1 secs - 30 secs - secs - 1 secs - 30
Hip le or tretch secs -
levated olls ust a nice easy walk today no ear rawls. I would
trength Training love a really long walk, but do what you can.
ne rm ress
1-2-3-1-2-3 ay Two
T T ulls aily arm p
1 Total ive inutes of aked Turkish et ps
et on Then, a few rounds of
10 wings indmill tick
oblet uats Hip le or tretch
10 wings levated olls
oblet uats ateral alk with ini-band
10 wings 0 secs - 30 secs - 30 secs -
3 oblet uats This is what I said last week
10 wings “ ackpack walk again, strive for over an hour on this.
2 oblet uats ou should consider going longer this and ne t week,
10 wings but if you can’t get the time in, that is fine. ow,
1 oblet uat either this week or ne t week, try to get two loaded
armer alk walks in one day. Ideally, strive for an hour for both
30 sec 30 sec 30 sec walks.”
ackpack alk
ust a short little e cursion with your loaded I think two one-hour walks would be great on both
backpack. 1 minutes to as much as an hour, but ust of these two weeks, but I get it with life and time and
don’t push it. everything. bviously, this is specific conditioning,
so every minute you do this will pay off. This is also
est Two ays ( ow I don’t care when you rest. It a great time to practice walking and drinking water,
can be aturday and unday, or it can be Thursday and walking and eating, walking and talking and walking
unday or whatever. n the rest days, I really want and walking.
at least a half-hour walk, unloaded, a bit of a stroll,
okay I will keep repeating this point every week.) ental ey
The worst part of watching most fitness T shows or
WEEK THREE internet videos is the uest for e haustion. orm falls
ay ne apart, the oints are stressed and we ust get a sense
aily arm p of sweat and e haustion. Honestly, it’s better long
ive inutes of aked Turkish et ps term to strive for elegance and beauty and let the
Then, a few rounds of body adapt, well ..beautifully.
indmill tick
Hip le or tretch ay Three
levated olls aily arm p
trength Training orkout ive inutes of aked Turkish et ps
ne arm ress Then, a few rounds of
1-2-3-1-2-3-1-2-3

indmill tick ackpack alk
Hip le or tretch ust a short little e cursion with your loaded
levated olls backpack. 1 minutes to as much as an hour, but ust
trength Training ession don’t push it.
ee- aw ress alk
10 sec 1 sec 1 sec est Two ays ( ow I don’t care when you rest. It
T T ulls can be aturday and unday, or it can be Thursday and
1 Total eps unday or whatever. n the rest days, I really want
oblet uats at least a half-hour walk, unloaded, a bit of a stroll,
1-2-3-1-2-3 okay I will keep repeating this point every week.)
wings
Total wings sets of 1 WEEK FOUR
udy ear Hug alks ay ne
1-2-1-1 aily arm p
ive inutes of aked Turkish et ps
ay our Then, a few rounds of
aily arm p indmill tick
ive inutes of aked Turkish et ps Hip le or tretch
Then, a few rounds of levated olls
indmill tick trength Training orkout
Hip le or tretch ne arm ress
levated olls 1-2-3-1-2-3-1-2-3
1 T T ulls
(Ten laps total) 30 Total eps
oblet uat
ay ive 2-3- -2-3- -2-3-
aily arm p wings
ive inutes of aked Turkish et ps 100 reps sets of 20
Then, a few rounds of uitcase arries
indmill tick 1 secs - 30 secs - secs - 1 secs - 30
Hip le or tretch secs -
levated olls 1 minutes of ear rawls followed by a half-hour
trength Training walk. ( onsider doing this in the hiking shoes that you
ne rm ress will use)
1-2-3-1-2-3
T T ulls ay Two
1 Total aily arm p
et on ive inutes of aked Turkish et ps
1 wings Then, a few rounds of
oblet uats indmill tick
1 wings Hip le or tretch
oblet uats levated olls
1 wings ateral alk with ini-band
3 oblet uats 0 secs - 0 secs - 30 secs -
1 wings ackpack walk Today, I want you to do something
2 oblet uats ine cient. e will take our standard load, but I want
1 wings you to carry some kind of weight in both hands. Two
1 oblet uat or three pounds is enough, so they can be small
armer alk dumbbells or even water bottles. ans of soup or
30 sec 60 sec 30 sec whatever are too thick.

trength Training
s you walk, for at least an hour, I want you to pump ne rm ress
your arms. on’t overdo it at the start. I would love 1-2-3-1-2-3
to see you have a nice rhythm as you go along, but, T T ulls
if you are wearing a heart rate monitor, you will see 1 Total
how ine cient this method is for hiking, but how big et on
the hit is on your H . n oy. 1 wings
oblet uats
ental oncept s you become more and more 1 wings
e cient, you get less and less benefit .. ercise oblet uats
for fat loss needs to be as ine cient as possible. 1 wings
3 oblet uats
ay Three 1 wings
aily arm p 2 oblet uats
ive inutes of aked Turkish et ps 1 wings
Then, a few rounds of 1 oblet uat
indmill tick armer alk
Hip le or tretch 30 sec 60 sec 30 sec
levated olls ackpack alk
trength Training ession ust a short little e cursion with your loaded
ee- aw ress alk backpack. 1 minutes to as much as an hour, but ust
1 sec 1 sec 1 sec don’t push it.
T T ulls
1 Total eps est Two ays ( ow I don’t care when you rest. It
oblet uats can be aturday and unday, or it can be Thursday and
1-2-3-1-2-3 unday or whatever. n the rest days, I really want
wings at least a half-hour walk, unloaded, a bit of a stroll,
Total wings sets of 1 okay I will keep repeating this point every week.)
udy ear Hug alks
1-2-2-1 I ( I , I - I
)
ay our oints of mphasis this week
aily arm p 1. oot care this is the week we can T have blisters
ive inutes of aked Turkish et ps and all the rest. o whatever things you need to do
Then, a few rounds of on a daily basis to address foot issues.
indmill tick
Hip le or tretch 2. egin using ugar ree range lavored etamucil
levated olls every evening. nder the stress of the challenge,
1 digestion and elimination issues become increasingly
(Ten laps total) important. huckle away at this advice but you won’t
Ideally, this looked good today. be if you ignore it.
ay ive 3. on’t get cute on your diet. on’t e periment with

aily arm p new foods or eat at the vendor with a discounted
ive inutes of aked Turkish et ps price on “ ay ld ushi.”
Then, a few rounds of
indmill tick . rink a lot of water and spend some time moving
Hip le or tretch around when you land. e sure to have two alarms
levated olls to wake up and bring eyeshades and ear plugs if you

get lucky enough to room on the same oor as drunk sunglasses, goofy hat, sunscreen (over rated cover it
tourists. up ), shoes, socks or whatever)
. It’s time to let the arrow y. on’t add anything. ay Three

on’t get a deep tissue massage or spend twelve aily arm p
hours in a sauna, if you don’t usually do it. Trust the ive inutes of aked Turkish et ps
process. ou can T get better in hours. Then, a few rounds of
indmill tick
6. tick with your plan. That plan, the one you have Hip le or tretch
been doing for a few months is pretty good. ven if it levated olls
isn’t. trength Training ession
ee- aw ress alk
Have this posted on the front of your brain “Trust 1 sec 1 sec 1 sec
the process.” Trust your training, trust your approach, T T ulls
trust all the work you have done. hen something 1 Total eps
challenges you and it will trust the process. ou oblet uats
have to let go of the bowstring to let the arrow y. 1-2-3-1-2-3
wings
ay ne Total wings sets of 1
aily arm p udy ear Hug alks
ive inutes of aked Turkish et ps 1-2-2-2-1
Then, a few rounds of
indmill tick ay our
Hip le or tretch aily arm p
levated olls ive inutes of aked Turkish et ps
trength Training orkout Then, a few rounds of
ne arm ress indmill tick
2-3- -2-3- -2-3 Hip le or tretch
T T ulls levated olls
2 Total eps 1
oblet uat ( ive laps total)
2-3- -2-3- -2-3-
wings ay ive
100 reps sets of 20 aily arm p
uitcase arries ive inutes of aked Turkish et ps
1 secs - 30 secs - secs - 60 secs - Then, a few rounds of
1 minutes of ear rawls followed by a one-hour indmill tick
walk. Hip le or tretch
levated olls
ay Two trength Training
aily arm p ne rm ress
ive inutes of aked Turkish et ps 1-2-3-1-2-3
Then, a few rounds of T T ulls
indmill tick 1 Total
Hip le or tretch et on
levated olls 10 wings
kip the mini-bands today, ust a backpack walk. oblet uats
op out the door and go. Try to sit down and eat a 10 wings
meal on the hike, pop up and go a er and get a sense oblet uats
of things. This is the day to test out anything new 10 wings

3 oblet uats T T ulls
10 wings 2 Total eps
2 oblet uats oblet uat
10 wings 2-3- -2-3-
1 oblet uat wings
armer alk reps sets of 1
30 sec 60 sec 60 sec uitcase arries
ackpack alk 1 secs - 30 secs -
ust a short little e cursion with your loaded asy walk today maybe one hour
backpack. 1 minutes to as much as an hour, but ust
don’t push it. ay Two
aily arm p
est Two ays ( ow I don’t care when you rest. It ive inutes of aked Turkish et ps
can be aturday and unday, or it can be Thursday and Then, a few rounds of
unday or whatever. n the rest days, I really want indmill tick
at least a half-hour walk, unloaded, a bit of a stroll, Hip le or tretch
okay I will keep repeating this point every week.) levated olls
o for a walk, if you can, with nothing on your back. I
WEEK SIX (PEAK WEEK) strongly suggest you wear the shoes and hiking gear
The hay is in the barn and all those other clich s are that you are considering, but ust en oy the stroll.
appropriate. isten, you can’t do much here e cept onger is better today. If you are traveling soon and
screw up. o the daily warm up is important, you you are keep a notebook and pen with you to make
can do it anywhere. “I ” you can’t follow this week reminders of the things that I come up as you
perfectly this week because of travel or life, fine, but walk.
get the warm up in every day. The warm up is specific
to traveling, travelers and climbing. These are the ay Three
things that get hurt in travel aily arm p
Hip e or e ibility ive inutes of aked Turkish et ps
otary tability Then, a few rounds of
T- pine obility indmill tick
Hip le or tretch
The daily warm up the rolling and the simple drills levated olls
are designed to give you a bit of leeway, some e tra trength Training ession
room, in terms of these issues. lso, when you get off ee- aw ress alk
the plane and get somewhere you can move around, 1 seconds only
do these simple movements and gauge how you tied T T ulls
up in travel. Touching your toes for a few seconds is 1 Total eps
going to do little, maybe even harm you, versus these oblet uats
movements. 1-2-3
wings
ay ne Total wings sets of 1
aily arm p ne or two hour easy walk, if you can.
ive inutes of aked Turkish et ps
Then, a few rounds of ay our
indmill tick aily arm p
Hip le or tretch ive inutes of aked Turkish et ps
levated olls Then, a few rounds of
trength Training orkout indmill tick
ne arm ress Hip le or tretch
3- -2-3 levated olls

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

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.

e n t y ”
et o f Tw
ou t
Y h
"On e S
m f o r
r o g r a t ev O l s e n
e ntributor
P by S
ELITE
FTS co

T
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/ Date Date Date

Reps
Exercise Wt Re- Wt Re- Wt Re- Wt Re- Wt Re- Wt Re-
sults sults sults sults sults sults
MB Ground Slam 1x10
MB Chest Pass 1x10
Goblet Squat 1x20
Elevated Pushups 1x20+
DB Deadlift 1x20
Inverted Row 1x20+
Back Extensions 1x20
Reverse Hypers 1x20
Plate Hip Ups 1x20
Band Pullaparts 1x20
DB Split Squat 1x20
Curls 1x20
Cable Pushdowns 1x20
Side Delt Raises 1x20
Calf Raises 1x20
Planks 1x20+

rogram 2
1x20 Cycle 2 Sets/
Reps
MB Side Slam 1x10 EA
MB Lying Chest 1x10
Pass
Goblet Squat 1x20+
Pushups 1x20+
Trap Bar Deadlift 1x20
Inverted Row 1x20+
Back Extensions 2x20
Band Good 1x20
Morning
Reverse Hypers 1x20
SB Leg Curl 1x20
RLE Split Squat 1x20
Curls 1x20
Bench Dips 1x20
DB Front Raise 1x20
Calf Raises 1x20
Long Lever Plank 1x20+
Band Clamshells 1x20
Lying W’s 1x20
rogram 3
1x20 Cycle 3 Sets/
Reps
MB Alt Side to 1x10
Side
MB OH Forward 1x10
Throw
Goblet OR BB 1x20
Box Squat
DB Bench 1x20+
Trap Bar Deadlift 1x20
Chest Supported 1x20+
Rows
GHR 1x20

DB RDL 1x20
Back Elevated 1x20
Hip Up
Band Face Pull 1x20
Lateral Lunge 2x10 EA
Wrist Curls 1x20
DB Pushups 1x20+
TW 1x20
SL Calf Raises 1x20
Russian Twists 1x20+
SB Squeeze 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.

e a d l i f t
Fa s t D
Th e m
ro g r a o r
Jo J FTS
d a n
P by
TE AM E L ITE

T
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
blocks/full % weight lbs. reps sets accessory

Week 6 2” block 83.00% 299 3 2 pick favorite two
85.00% 306 2 2 Do 2 sets of 10 at RPE 7 to 8
Week 5 1” block 85.00% 306 3 2 pick favorite two

Week 4 full 89.00% 320 2 2 pick favorite two

Week 3 full 92.00% 331 1 2 pick favorite one

Week 2 – full 90.00% 324 1 1 no accessory

opener
92.00% 331 1 1
Week 1 deload bar 10 2 no accessory

135 5 1
185 5 1
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.

o we r m
y b r i d P
r o g r a
H
i l d i n g P tes
e r C
nd mnist
or
B u by A
ELITE
l
F
ex
TS
a
colu

T
he following program is a personal favorite of . ate of perceived e ertion. This corresponds
clients who wish to follow a high fre uency roughly with percentages. im for about 0 across
training model of li ing every day and desire all the main movements in week one. radually
increased hypertrophy and overall athleticism. It’s a increase weight for weeks 2,3,
hybrid training model for someone that wants a bit of
everything si e, strength, and some sense of feeling upersets are designated by the symbol
athletic.
s any s ossible
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 Day 1-Chest and Back-Relative
improved neurological recruitment and e plosivity.
iant sets are incorporated to add an aerobic
Strength/Giant Sets
conditioning effect to the li ing. 1 . ide rip ull p
rogression is designed to be linear. imply increase lternating uperset with

weight or reps each week where possible, and then
e ecute. 1 . Incline ress -1
Some notes on the training iant et. The following movements are done back to
cycle: back to back
ll of the sets and reps shown are the I sets. 2 . ide rip ips s any s ossible
or warm-up sets you can warm up however you feel
appropriate, but be aware that these sets are not 2 . ent ver ow
counted. If a er the first 2-3 e ercise you don’t feel
the need for warm-up sets, do not worry about it 2 . able ope ace ulll 20
or ump s uats, use not more than 1 3 of your 2 . uee e He ress 10

bodyweight.
or and lower rep sets of 3 or less use a weight that

you can accelerate T. This should not be grinding Day 2-Quads and Ham-
reps strings-Dynamic
Working Sets. ou can either choose to go up in 1 . road umps 3
weight each set incrementally, do the same weight
for all sets across, or stagger it and make the 1st and (super set)
2nd set your heaviest sets. egardless, simply record
the heaviest weights you used each week, and either 1 . ouble swings 10
match or increase the ne t week
The following movements are all done traditional one
Giant Sets. o not be overly ambitious with the at a time
weight on these. The goal for these is really to go non
stop with an absolute minimum of rest 2. arbell ump uats 2
3. tiff eg eadli s 3 12

. uat rop et- tart with 60 of your estimated 1 . odyweight ump uat-1 reps
rep ma - 16, 12, 10, ,
. tanding alf aise 3 20 Day 5-Chest and

Day 3-Shoulders-Arms-Dy- Back-Dynamic
namic 1 . aused ench ress (pause for a full 2 count at
the chest on each rep, then e plode up hard) 3
ll movements are done traditional one at a time
1. ush ress 6 3 1 . endlay row
2. ower url ( very heavy purposefully cheated 2 . eated achine hest press 20 (goal should be
barbell curl) to rep these out as fast as possible)
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
3. ench press 3 12
. arbell Hang High ulls 3 12
. 1- rm ow 3 1 1
. tanding Hammer url 3 10 10
. at ulldown 3 12
6. Triceps ushdown 3 20
6. Incline bench hest y 3 1
Day 4-Lower Body –Relative Day 6-Shoulder Arms-Relative

Strength and Giant Set Strength and Giant Set
The following movements should be done back to
back-to-back 1 . upinated lose rip hin- p s any as
Possible
1. umo deadli 3 10
1 . lose rip ip s many as possible
2. odyweight ulgarian plit uat 3 10-20 (e pert
tip use the lying leg curl foot pad to elevate the rear iant et
leg)
2 . eated mith achine ehind the eck ress
3. ying eg url 3 20 3 10
iant et, repeat 3 times through 2 . eated Hammer url 3 10 10
. odyweight uat-20 reps 2 . lose grip ushup 3 s any as ossible
. everse unge-12 reps each leg 2 . ying Triceps tension 3 1
. odyweight ump unge-10 reps each leg 2 . tanding mith achine ide rip pright ow
3 1
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 Work Rest Ration Total Distance

1 1x400 meters As long as need for full 600 meters
2x50 meters recovery
1x100 meters
2 1x400 meters Run the 2-50 meters with 600 meters

2x50 meters 20 seconds in between
1x100 meters
3 2x200 meters Run the 2-200 meters 600 meters
2x50 meters with 1 minute in between
1x100 meters
Run the 2-50 meters with
20 seconds in between
4 1x200 meters Run all sprints with as lit- 500 meters
4x50 meters tle rest in between as pos-
1x100 meters sible (DON’T GAS OUT,
RECOVER ENOUGH SO
THAT YOU ARE STILL
GOING FAST)
5 6x100 meters As much rest as needed 1200 meters
1x400 meters
6 4x50 meters Rest twice as long as it 900 meters
2x200 meters takes you to run each
2x100 meters distance
7 4x400 meters Rest twice as long as it 1200
takes you to run the first
400
8 8x50 meters Recover as long as neces- 800 meters
sary. Try to repeat your
1x400 Meters speed across all eight
sprints

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, .

r G r i p
s t e
M o n
r a m
- g
e
T
o
h
n P ro a t tles
N my W TS
by AM ELITEF
TEA

G
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 integrate into typical deadli training until grip is your limiting
factor then switch to mi ed grip.
1 ” ouble verhand with a fat bar hold for time or work sets of
He umbbell ront Holds

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 att.

e s s i o n
r o g r
h i n - U p P
t e
C
m p l a s ki
Te ew
t Lad
t
by TMEaFTS staff
ELI

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

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.

L i f t i n g
m p ic
Oly r a m
P ro g ark Wa t
by TMEFTS staf
ELI
f
ts

R
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 WEDNESDAY FRIDAY

Snatch Variation Clean Variation Push Press/ Jerk Variation
Overhead Squat Front Squat Back Squat
BTN Push Press/ Split Jerk Bench Press RDL/ Pull Variation
Bent Over Row Glute-Ham Raise/ Back Extension Chin-up Variation
Snatch/ Clean Variations

elitefts Week Reps Load (% of 1RM) Start Position Catch Position
Week 1 PreLoad Week Triples 75% From Hang Power
Week 2 Load Week Doubles 85% From Floor Power
Week 3 DeLoad Week Triples 70% From Hang Power
Week 4 Load Week Doubles 90% From Floor Power
Week 5 ReLoad Week Doubles 80% From Blocks Power
Week 6 Test Week Singles 95% From Floor Power
Olympic Lift Variations

elitefts Snatch Clean Jerk
PreLoad Week Hang Snatch w/ Pause Hang Clean w/ Pause Split Jerk from Rack
(Above Knee & at Catch) (Above Knee & at Catch) (Pause at Dip & Catch)

Load Week Halting Snatch Halting Clean BTN Push Jerk from Rack
(Below Knee & at Catch) (Below Knee & at Catch)
DeLoad Week Hang Snatch Hang Clean Push Press from Rack
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
Pause Snatch 70% 3 sets of 3 Pause Clean 70% 3 sets of 3 Split Stance OHP 70% 3 sets of 3
OH Squat w/ Pause 70% 3x3 Front Squat w/ Pause 70% 3x3 Back Squat w/ Pause 70% 3x3
BTN PP w/ Pause 70% 3x3 Bench Press 70% 3x5 SL BB RDL 70% 3x6
Meadows Row 3x8-10 Glute-Ham Raise 15 reps Chin-Up 20 reps
WEEK 2
Halting Snatch 85% 3 sets of 2 Halting Clean 85% x 3x2 Split Jerk 85% 3 sets of 2
Overhead Squat 5x3 Front Squat 85% 4x2 Barbell Back Squat 85% 3x2
BTN Push Press 5x3 Bench Press w/ Chains 85% 3x2 CG Barbell RDL 125% 3x6
Pendlay Row 4 sets of 4 Eccentric GHR 35 reps WG Pull-Up 30 reps
WEEK 3
Hang Snatch 70% 4 sets of 3 Hang Clean 70% 4 sets of 3 Military Press 70% 4 sets of 3
OH Squat w/ Pause 70% 4x3 Front Squat 70% 4x3 Box Squat w/ Chains 70% 4x3
BTN Split Jerk 70% 2x3 Incline Press 70% 8,6,4 SG Barbell RDL 105% 3x6
Bent Over Row 3x8-10 Glute-Ham Raise 50 reps Mixed Grip Pull-Up 12x2
WEEK 4
Snatch from floor 90% 3 sets of 2 Clean from Floor 90% 3 sets of 2 Push Press 90% 3x2
Overhead Squat 90% 3x2 Front Squat 90% 3 sets of 2 Back Squat 90% 2x2
BTN Push Press 90% 8x1 Bench Press w/ bands 90% 5x3 Trap Bar DL 90% x 4,3,2,1
Meadows Row 3x8-10 Eccentric GHR 25 reps WG Pull-Up 25 reps
WEEK 5
Block Snatch 80% 5 sets of 2 Block Clean 80% 5 sets of 2 Split Jerk from Blocks 80% 5x2
Overhead Squat 80% 5x2 Front Squat 60% 5 sets of 2 Box Squat 60% 8x2
BTN Split Jerk 80% 5x2 2 Board BP 80% 5 sets of 3 Clean Pulls 100% 5x2
Pendlay Row 2x5 Glute-Ham Raise 2 sets of 5 NG Pull-Up 10 sets of 3

WEEK 6
Snatch 95% x 1-3 reps Barbell Back Squat: 2-4RM Arms
Clean & Jerk 95% x 1-3 reps Barbell Bench Press: 1-3RM
Chin-Up: 3-5RM
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.

a b
Po s t -R e h
a i n i n g y
Tr u r p h
by CJ M TS
E L ITEF
TE AM

I
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 gain-
general 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)
-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.

s o n
c O f f y -S e a
e r g e t i
H o c k e
Bi oen f o r Ice
inin g b e r g er
Tra o t t U m tor
c by S FTS cantrib
u
ELITE

L
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 make-
ups 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.

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 0- of your ma imum speed. To get an idea of how fast that
this is, run a 0, a 60, and an 0 yard sprint at full speed and get timed. ou can “run into the start” which means
that instead of taking a 3 or point down stance you can og into the start. If you only have one timer, simply
hold your hand up and drop it as you cross the line to signal to the timer to start the clock. ake sure that you
have warmed up properly. Take minutes in between sprints and make sure that you are completely rested. I

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 0- of hockey players. recent
study stated that 0 of hockey players have some form of damage to their hips, whether it’s I or labrum
tears. I believe that a er - months of skating - days a week, the hips need a break. The ice sessions, for
which I believe that there should be 1-2 per week ma early in the offseason, should focus on skating techni ue
and skill work. That could be one day of skill and one day of skating techni ue or a mi of both each day. That’s
up to you, your coach(s), and the ice time that’s available.
I’ve recorded every shi that’s been done at my facility and out since 200 -06. I’ve used heart rate monitors to
track peak heart rates and recovery rates a er each “shi ”. This allows me to monitor when the workouts need
ad usted (easier or harder). It’s also a tool to determine when a guy is ge ng over trained. Hockey players are
tough ’s. They will push through most of the time. ost of the time, that’s not good in training. ames
are a different story. If a guy’s heart rate is sky high a er shi s and it isn’t recovering like it should, then it’s a
conversation starter and finisher. They can’t argue with me when the facts are written down on paper, usually
in their handwriting.
I currently use the slide board in 2 ways. The first is for recovery by doing longboard sprints at for
times between 60-90 seconds. oing longer than 90 seconds results in terrible form and becomes counter
productive. e t, I will do short board sprint work that mimics shi s on the ice. It’s a mi of sprints, coasts, and

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

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.

Dear Michael Wu,
In sport theory and methodology, originated in the URSS and in East Germany in the second half of the twen-
tieth 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 quali-
ties”, 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 bet-
ter 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 Gener-
al 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”.

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 Week 16 Week Week 14
15

med ball throw
1 leg squats on a box
Front Step Back Lunge
Day 2 Recovery/Accessory sets/reps Week 16 Week 15 Week 14

Shoulder Prehab #1
static stretch w/ band
Tempo Runs- 60 yards
Toe touches x10 each, 10 push Ups rest 140 10 min 12 min 14min
Complex w/ KB’s
Push Up Clean and Press, Deadlift 4x8 4x8 5x8
RDL, Bent over rows, front squat
Heavy Sled Drags- down and back 4x 20 yds 20 yds 25 yds
Day 3 High sets/reps Week 16 Week 15 Week 14

Intro to Olympic Lifts
Trap Bar Deadlifts and Glute Ham Raises
Day 4 Recovery/Accessory Work sets/reps Week 16 Week 15 Week 14

Shoulder Prehab #3
Tempo Runs 10 side lunges, 10 jumping rest to 140 15 min 15 min 15 min
jacks
60 yards
A1 RFESS w/ DB 4x8 each leg
A2 1 Arm KB Press 4x12
Prowler Pushes- weighted- down and back 3 trips 15 yds 15 yds 20 yds
Poliquin Banded Sit up on Incline Bench 3x12

Day 5 Medium Repetition Efforts sets/reps Week 16 Week 15 Week 14
Altitude Landings 2x5
A1 RDL/Hang Pull Combo(2-1 ratio) 3x5 total pulls
A2 1 Leg Squat on box 3x8 each
B1 Hammer Chest Press 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
Block B
Day 1 Low sets/reps Week 13 Week 12 Week 11

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

Shoulder Prehab Circuit
Tempo Runs- HR at 140 20 25 30
10 push ups & 10 sprinter sit ups alternate
A1 Band Rainbows 3x15
A2 St Bar Lunge Iso holds 3x20 sec
B1 Sit Up Iso Holds 3x 1min+
B2 Band Press downs 3x15
Band Ankle Work 2x12

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

Tempo Runs- 60 yds 145%

Squat Jumpsx10, toe touches x10 25 min 28 min 30 min

A1 Windmills with KB 3x5 each
A2 Farmers Walks 3x
B1 Neck Iso Holds on SB-facing up 3x15 reps
B2 Prowler Pushes 2x20 yds
Band ankle work
Day 5 Medium sets/reps Week 13 Week 12 Week 11

Sprints
Single Broad Jump MB Throw
Log Bench Press
Block C
Day 1 Low sets/reps Week 10 Week 9 Week 8

Sprints work
Cone Change of direction- basic
Squat

A1 Tempo Runs- HR at 150 75% 20 min 23 min 26 min
A2 10 push ups& 10 split squat jumps or (reps)
or Slide Board - long 90 sec on 90 sec off long board 10 shifts 12 shifts 14 shifts
B1 Turkish Get Ups 3x5 each
B2 Walking Lunge w/ fat grips 3x8 steps
each
C1 DB Skull Crushers on ground 3x12
C2 St bar Lunge hold held back squat 3x25 sec
G/H Face Down Iso Holds 2x 1min+ 1 min 1:15 min 1.3

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

A1 Tempo Runs- rest to HR of 150 30 min 33 min 35 min
A2 Lunge Kicks x10, toe touches x10
or Slide Board - long 90 sec on 90 sec off long board 10 shifts 12 shifts 14 shifts
B1 BW Reverse Hypers 2x20 5 sec
negative
B2 Facing towards wall Iso Holds on SB 2x of 15
reps- 3 sec
hold
B3 BB Shrugs- heavy, wraps if needed 3x15
C1 Grip/wrist work, you pick 2x
C2 Band ankle work 2x
Day 5 Medium sets/reps Week 10 Week 9 Week 8

sprint work
Change of direction cone drills
squat
chin ups
Block D
Day 1 sets/reps Week 7 Week 6 Week 5

Sprint work
Chaos cone drill- unpredicted COD
Squat
Continuous Broad Jumps

Static Stretch and foam roll
A1 Tempo Runs- HR at 155 75% 20 min 23 min 26 min
A2 10 push ups & 10 KB Swings
or Slide Board -short board, 7sec sprint 90 sec rest 10 shifts 12 shifts 14 shifts
5 sec coast, 3 sec stop- repeat 3xs
B1 Glute Pops on ground 3x15 each
B2 DB Shrugs 3x15
C1 Band Press downs 3x15
C2 1 leg Reverse Hyper w ankle weight 3x15 each SLOW
C3 Band Pull Throughs 3x15
Front Planks 2x 1min+ 1 min 1:15 min 1.3

Low Volume Sprints
Squat Jumps w/ vest or KB’s 4x5
Squats

Static Stretch and foam roll
A1 Tempo Runs- rest to 150 30 min 33 min 35 min
A2 Lunge Kicks x10, toe touches x10
or Slide Board - long 90 sec on 90 sec long board 14 shifts 15 shifts 16 shifts
off
B1 Band Good mornings 3x15
B2 Neck Iso Holds on SB-facing up 3x15 reps
B3 BB Shrugs- heavy, wraps if needed 3x15
C1 Grip/wrist work, you pick 2x
C2 Band ankle work 2x

Bounding
Chaos cone drill- unpredicted COD
Med Ball Throw
Squats
Block E
lock gets tricky in regards to this forum. ith my athletes, I primarily bench with a fat bar all summer as well
as perform pull chin-ups using a fat bar. In lock , I will focus specifically on the e ercises that they need to
do for testing. ome teams have their guys perform weighted pull-ups, some are reps. ith benching (since
everyone tests bench press) some are tested via reps, some are tested for single reps. ore teams than I would
like to admit, test “conditioning” using 300 yd shuttles. s stated before, that’s lactic in nature and causes of
ton of “lactic acid burn” in the legs. ith the superb condition that my athletes are in, it’s not very hard to have
them adapt and get used to the lactic training test prep doing a few shuttle a week. This isn’t hard to put into a
week because the “strength training” is cut to 2 s a week and is focused on the main li s as well as the athlete’s
specific tests. few guys outperform the team but most are still in the top which makes everyone happy.
gain, the aerobic system really aids in recovery between shuttles plus all of the skating in the summer tends to
be more lactic then a-lactic aerobic.
This block is essentially “shining the diamond” that was created all summer long. The idea is to be peaked for
camp. In a perfect world, you would be peaked a er camp and for the first game but that’s unrealistic in teams
sports in the .
ou should be on the ice 3- days a week on week . Two of those days should be harder and more drill based.
The other days are skill intensive and lighter.
eek 3- days of skating. 3 hard days, 2 easier days. eek 2- ays of hard skating. eek 1- depends on your
testing and skating schedule. The heaviest lower body li should be 10 days before your testing. ou should
bench around 0 3- days out and still be ok.

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

Low volume sprint
Moderate med ball throws
Heavier Squat
Lighter Bench

Moderate Sprint
Low Jump
Heavy Bench
Light Squat

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

C o a c h
e S & r a m C
e g i a t r o g
C
r
o
a
l
i
l
n i n gP m er
T b y T
ELITE
o
F TS
H a
dd columnist

T 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 Trap Complx (Via Hurdle Work Med Ball Work
Ups Watts)
Week 1 Day 1 Week1 Day 2 Week 1 Day 3
Squat
Bench
Dead
Pull Up
DB In-
cline
RDL
Cable
Row
Glute
Ham
Rev Hy-
per
E Row
Tri Push
BB Curl
Dragon-
fly
Lat Raise
Hypers
epeat this for three weeks trying to improve upon total tonnage li ed.

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

Week 5
Again, exercises don’t change; just do 1x8, then 1x6, once again increasing in-
tensity.
1 week 1x8,
1x6 wave
Warm Ups Trap Complx Hurdle Work Med Ball Work
(Via Watts)
Squat
Bench
Dead
Pull Up
DB Incline
RDL
Cable Row
Glute Ham
Rev Hyper
E Row
Tri Push
BB Curl
Dragonfly
Lat Raise
Hypers
er all of this my s uat and deadli felt stronger going into the ne t few week, while my bench didn’t feel great.
This did not surprise me.
Week 6-8
Now is the time for more sport specificity from my training.
The goal is to start to push up the weights I am using on the
main lifts and get stronger.
Week 6
Sun
Exercise Set Reps % Actual
Deads 6x2 70-80
DE Squats 8x2 (with contrast) 50-60
1a Front Lunge 3x8
1b Shrugs 3x30

2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Bench Press 5x5 70
Floor Press 4x10 60
Pulls Ups 5x10
1a CS Row 3x12
1b DB Inc 3x20
2a Pushdowns 3x20
2b Curls 3x20
2c Band Pull Aparts 3x30
Wed
Squats 6x2 70-80
DE Pulls (30sec rest) 1x20 55%
1a Glute Ham 3x10
1b Rev Hyper 3x10
1c Face Pulls 3x20
Neck and Abs
Fri
Bench Press 6x2 70-80
DB Bench 4x10
Pull Ups 10x5 20 sec rest
1a DB Tri Ext 3x20
1b Lat Raise 3x10
1c BB Row 3x10
Grip
Week 7
Sun
Deads 6x3 70-80
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10

Mon
Bench Press 6x4 70
Floor Press 4x8 60
Pulls Ups 5x10
1a CS Row 3x12
1b DB Inc 3x20
2a Pushdowns 3x20
2b Curls 3x20
Wed
Squats 6x3 70-80
1a Glute Ham 3x10
1b Rev Hyper 3x10
1c Face Pulls 3x20
Neck and Abs
Fri
DB Bench 4x10
1a DB Tri Ext 3x20
1b Lat Raise 3x10
1c BB Row 3x10
Grip
Week 8
Sun
Deads 6x4 70-80
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Bench Press 8x3 70+

Floor Press 4x10 60
Pulls Ups 5x10
1a CS Row 3x12
1b DB Inc 3x20
2a Pushdowns 3x20
2b Curls 3x20
Wed
Squats 6x4 70-80
1a Glute Ham 3x10
1b Rev Hyper 3x10
1c Face Pulls 3x20
Neck and Abs
Fri
DB Bench 4x10
1a DB Tri Ext 3x20
1b Lat Raise 3x10
1c BB Row 3x10
Grip
Week 9-12 is designed to work on getting set for heavier

weights.
Week 9
Sun
Deads 5x2, 2x1 70-80, 80-90
DE Squats 8x2 (no contrast) 50-60
1a Front Lunge 3x5
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon

Bench Press 8x3 60
Floor Press 4x6
Pulls Ups 5x10
1a CS Row 3x12
1b DB Inc 3x20
2a Pushdowns 3x20
2b Curls 3x20
Wed
Squats 4x2, 3x1 70-80,80-90
1a Glute Ham 3x10
1b Rev Hyper 3x10
1c Face Pulls 3x20
Neck and Abs
Fri
Bench Press 5x2, 2x1 70-80, 80-90
DB Bench 4x10
1a DB Tri Ext 3x20
1b Lat Raise 3x10
1c BB Row 3x10
Grip
Week 10
Sun
Deads 3x2, 3x1 70-80, 90
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Bench Press 10x2 65
Floor Press 5x6 60

Pulls Ups 4x10
1a CS Row 3x10
1b DB Inc 3x10
2a Pushdowns 3x20
2b Curls 3x20
Wed
Squats 3x2,2-3x1 70-80, 85-90
1a Glute Ham 3x10
1b Rev Hyper 3x10
1c Face Pulls 3x20
Neck and Abs
Fri
Bench Press 3x2, 2-3x1 70-80,90
DB Bench 4x10
1a DB Tri Ext 3x20
1b Lat Raise 3x10
1c BB Row 3x10
Grip
Week 11
Sun
Deads 2x2, 3-4x1 70-80, 90+
1a Front Lunge 3x8
1b Shrugs 3x30
2a Glute ham 3x10
2b Rev Hyper 3x10
2c H Leg Raise 3x10
Mon
Bench Press 6x4 70
Floor Press 4x6 60
Pulls Ups 5x10
1a CS Row 3x12

1b DB Inc 3x20
2a Pushdowns 3x20
2b Curls 3x20
Wed
Squats 2x2 , 3x1 70-80, 90
1a Glute Ham 3x10
1b Rev Hyper 3x10
1c Face Pulls 3x20
Neck and Abs
Fri
Bench Press 3x2, 2-4x1 70-80, 90
DB Bench 4x10
1a DB Tri Ext 3x20
1b Lat Raise 3x10
1c BB Row 3x10
Grip
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 .

s e
Re s t -P a u
o g r a m s g r o ve
Pr b y
TEAM
A l n Co
w y FTS
ELITE

T he following program was a modified version of a
rest-pause study:
FAT LOSS
Day One
http://www.ncbi.nlm.nih.gov/pubmed/23176325
http://www.translational-medicine.com/con- Warm-up
tent/10/1/237
Core: Grappler Twists 3 x 8 ea.
This study compared: Power:

1) 4 sets to failure of 8 exercises at 75% RM, to… ¼ Turn Box Jumps 3 x 3
KB Arm Bar, 3 x 2 with 10s hold
2) A program of 3 sets per exercise of leg press, chest
press, and Strength:
pulldowns at 85% 1RM followed by two “rest-pause-
sets” Sumo Deadlift – work up to a 5RM
Rest 30s and perform one set of as many reps as possi-
ble with 90% of the 5RM
Results: Rest 30s and repeat with AMRAP with 90% of the
previous set
Traditional program: 62 minutes, 17000lbs lifted, and
produced an
elevation in blood lactate of 5.1 mmol/L post-workout. Circuit:
Alternate each workout between:
22 hours post-exercise, this group experienced a 5
percent increase in Circuit one:
calorie burn (98 extra calories)
1a:Inverted Row Feet-Elevated 3 x AMRAP 60s rest
Second program: 32 minutes, 8500lbs being lifted, and 1b:Glute-Ham Raise 3 x AMRAP 60s rest
produced an
elevation in blood lactate of 10.5 mmol/L post-work- 2a: Barbell Push Press 3 x 6 60s rest
out. 2b: TRX RFE Split Squat 3 x 6 ea. 60s rest
22 hours post-exercise, this group experienced a 24

percent increase
Circuit two:
in calorie burn (452 extra calories).
1a: High-to-Low Cross-Cable Rows 3 x 10 60s rest
1b: 1 ½ KB goblet squat 3 x 10 60s rest
Half the time, half the work, and 450% more calories
burned post-workout.
2a: Feet-Suspended Blast Strap Push-ups 3 x 10 60s rest
2b: Cross-over Step-ups 3 x 10 ea. 60s rest
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 Day Two
combination.
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

Strength: Circuit one:
Bench Press – work up to a 5RM 1a:Inverted Row Feet-Eelevated 3 x AMRAP 60s
Rest 30s and perform one set of as many reps as possible rest
with 90% of the 5RM 1b:Glute Ham Raise 3 x AMRAP 60s rest
Rest 30s and repeat with AMRAP with 90% of the previous
set 2a: Barbell Push Press 3 x 6 60s rest
2b: TRX RFE Split Squat 3 x 6 ea. 60s rest
Circuit:
Alternate each workout between: Circuit two:
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
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
2a: Feet-suspended Blast Strap Push-ups 3 x 10 60s rest 2b: Crossover Step-ups 3 x 10 ea. 60s rest
2b: Crossover Step-ups 3 x 10 ea. 60s rest
AUTHOR BIO
Circuit two: lwyn is a Tae kwon-do international champi-
1a:Inverted Row Feet-Elevated 3 x AMRAP 60s rest on and has utili ed his personal e perience as
1b:Glute-Ham Raise 3 x AMRAP 60s rest an athlete and combined it with the advanced
theories of uropean ports cience and the
2a: Barbell Push Press 3 x 6 60s rest principles of modern strength and conditioning
2b: TRX RFE Split Squat 3 x 6 ea. 60s rest systems. He worked with a wide variety of cli-
entele, including several lympic and national
Day Three level athletes, five orld hampions and profes-
sionals in a multitude of sports including bo ing,
Warm up martial arts, soccer, ice skating, football, fencing,
triathlon, rugby, bodybuilding, dance and fitness
Core: Ab Wheel Rollouts 2 x 10 60s rest competition.
http www.alwyncosgrove.com
Power: Med Ball Rotational Cross-Behind Side Throws
2-3 x 6 ea.
Strength:
Hex Bar Deadlift (high handles – work up to a 5RM)
Rest 30s and perform one set of as many reps as possible
with 90% of the 5RM
Rest 30s and repeat with AMRAP with 90% of the previous
set
Circuit:
Alternate each workout between:

l y m p i c
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a n c i g
Ad v
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We i g b
ELITE
n J o hn butor
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FTS

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,

not ust see them. This is what will make us better coaches. e can then relate to our athletes motivate them
and help them succeed.
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 ercises

1. ehind-the-neck ( H ) (for the natch)
a. natch- rip ress
b. natch- rip ush ress
2. verhead uat or ront uat
3. ress from natch or ots ress (press from front s uat)
. rop natch or rop lean
. natch alance
6. natch or lean
. natch or lean ulls from
a. ower osition ( )
b. id-Thigh ( T)
c. bove the knee ( )
d. elow the knee ( )

. uscle natch or uscle lean from
a. ower osition ( )
b. id-Thigh ( T)
9. 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)
e. loor
13. dd verhead uat or ront uat to ower natch or ower lean from various starting positions (start
positions described in )
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
. H ush ress ( lean rip or slightly wider)
6. ush ress in plit ( ront H )
. ower erk
. H ower erk

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
Snatch-
Grip 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 3x8ea 4x8ea 4x8ea 2x5ea 4x6ea 4x6ea

Squat
Reverse 3x12 3x10 3x8 2x6 4x6 4x6
Hypers

Day 2

Clean Pull 3x3 4x3 4x4 2x3 4x3 4x3
(Power
Position)
Clean Grip 4x6 4x5 4x5 2x5 4x4 4x3
RDL
Back Squat 4x8@75% 4x8@78% 4x6@80% 2x5@85% 4x6@83% 4x5@85%
Press 3x8 4x8 4x6 2x5 4x6 4x5
Ab Wheel 3x6 3x8 3x8 2x6 3x10 4x10
Day 3
Snatch Pull 3x3 4x3 4x4 2x3 4x3 4x3
(Power
Position)
Snatch 4x5 4x5 4x4 2x5 4x4 4x3
Grip RDL
Overhead 4x3 4x3 4x4 2x3 4x4 4x3
Squat
Push Press 3x4 4x5 4x5 2x5 4x6 4x5
Back 3x10 3x8 3x8 2x6 4x6 4x6

Hypers
Day 4

Clean 3x3 4x3 4x4 2x3 4x3 4x3
Pull (Mid-
Thigh)
Snatch 4x3 4x3 4x2 2x2 4x4 4x3
Grip RDL
Front Squat 4x4@85% 4x3@88% 4x2@90% 2x1@90% 4x4@85% 4x4@87%
BB Bent- 4x10 4x10 4x8 2x6 4x8 4x6

Over Row
Hanging 3x8 3x8 3x10 2x8 4x10 4x10
Leg Raises
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.

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.

D o g
k R a w
t y - W e e C y c l e
Twe n
o g r a m
e d P r m i tley
Yo k n S
B r a
by ELITE
TEAM
ndo FTS

T
his is the e act program that I devised a er my meet at aw nity . y goals were simple I needed a big-
ger 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 program-
ming, 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)

Week Day 1 – ME Day 2 –ME Day 3 – DE Up- Day 4 – DE
Upper Lower per Lower
1 Bench w/ Cat- SSB vs chains Speed Bench Speed Squat
apult – Heavy – Heavy triple; paused vs bands paused vs bands –
triple; 80%x3x3 80%x3x3 – 40%x9x3 (vary 40%x12x2; close
Wide Grip Bench SSB Pause Squat grips); stance x8
– 3x6-8 – 3x8 Close grip 2b – Speed Deadlift vs
Incline DB Bench Reverse Lunges – heavy set of 5 bands – 50%x8x1;
– 2x20 3x12 (keep bands on) 50%x5
Cable Rows – Leg Ext – 3x20 Overhead Press – Shrugs – 3x15
5x10-15 Lat Pulldown – 4x10 Leg Curls – 3x20
Tate Press – 3x15 3x15-20 Chest Supported Pikes – 4 sets
Front/Lateral Buzz Saw Plank – Rows – 5x10-15
Raises – 2 sets 3x12 Dips – 4x10-12
Rear Delts – 4 sets
Band Flys – 50
reps
2 Close Grip Floor Rack/Block Pulls Speed Bench Speed Squat
Press – Heavy vs Chains – heavy paused vs bands paused vs bands –
triple; 80%x3x3 triple; 80%x3x3 – 45%x8x3 (vary 43%x10x2; close
Swiss Bar Bench – Good Morning – grips); stance x8
3x6-8 3x8-10 Close grip 2b – Speed Deadlift vs
DB Floor Press – SL RDL – 3x12 heavy set of 3 bands – 55%x7x1;
2x20 Incline DB Shrugs (keep bands on) 55%x5
Inverted Rows – 5 – 3x15-20 Overhead Press – Shrugs – 3x15
sets Wtd Plank – 3x30 4x10 Leg Curls – 3x20
DB Skulls – 3x15 sec Chest Supported Pikes – 4 sets
Front/Lateral Rows – 5x10-15
Raises – 2 sets Dips – 4x10-12
Band Flys – 50
reps
3 Bench w/ Cat- SSB vs chains Speed Bench Speed Squat
Beat Week 1 apult – Heavy – Heavy triple; paused vs bands paused vs bands
triple; 85%x2x3 85%x2x3 – 50%x8x3 (vary – 47%x8x2; close
Wide Grip Bench SSB Pause Squat grips); stance x5
– 3x6-8 – 3x6 Close grip 1b – Speed Deadlift vs
Incline DB Bench Reverse Lunges – heavy set of 5 bands – 60%x6x1;
– 2x20 3x12 (keep bands on) 60%x3
Cable Rows – Leg Ext – 3x20 DB OHP, neutral DB Shrugs – 3x15
5x10-15 Lat Pulldown – grip – 4x12 Leg Curls – 3x20
Tate Press – 3x15 3x15-20 Bent Over Rows – Standing Abs – 4
Front/Lateral Buzz Saw Plank – 5x10-15 sets
Raises – 2 sets 3x15 Pressdowns –
4x10-12
Band Flys – 50
reps

4 Close Grip Floor Rack/Block PullsSpeed Bench Speed Squat
Beat Week 2 Press – Heavy vs Chains – heavy
paused vs bands paused vs bands
triple; 85%x2x3 triple; 85%x2x3 – 50%x6x3 (vary – 50%x6x2; heavy
Swiss Bar Bench – Good Morning – grips); heavy set set of 5 comp
3x6-8 3x8-10 of 3 comp grip stance (keep
DB Floor Press – SL RDL – 3x12 (keep bands on) bands on)
2x20 Incline DB Shrugs
DB OHP, neutral Speed Deadlift vs
Inverted Rows – 5 – 3x15-20 grip – 4x12 bands – 60%x4x1;
sets Wtd Plank – 3x30Bent Over Rows – Heavy set of 5
DB Skulls – 3x15 sec 5x10-15 comp stance
Front/Lateral Pressdowns – (keep bands on)
Raises – 2 sets 4x10-12 DB Shrugs – 3x15
Rear Delts – 4 sets Leg Curls – 3x20
Band Flys – 50 Standing Abs – 4
reps sets
5 Push Ups – 3 sets Goblet Squat – Speed Bench Speed Squat
Deload DB Floor Press – 3x15 paused vs bands paused vs bands –
2x20 KB Swing – 3x20 – 40%x5x3 (vary 40%x5x2
Inverted Rows – 5 Pull Ups – 3 sets grips) Speed Deadlift vs
sets (high reps!) DB OHP, neutral bands – 50%x4x1
Band Pressdowns Band Leg Curls – grip – 4x20 DB Shrugs – 3x20
– 100 reps 100 reps DB Rows – 5x10- Leg Curls – 3x20
Front/Lateral Plank – 3 sets 15 Standing Abs – 4
Raises – 2 sets Band Punch- sets
Band Pull Aparts downs – 100 reps
– 100 reps Rear Delts – 4 sets
Band Flys – 50
reps
6 Incline Bench Front Squat – Speed Bench Speed Squat
– Heavy triple; Heavy triple; paused – paused –
80%x3x3 80%x3x3 50%x9x3 (vary 50%x12x2; close
1 Board Bench – Front Squat, grips); stance x10
3x8 Pause Squat – 3x8 Close grip 2b – Speed Deadlift –
DB Bench – 2x20 FFE Reverse heavy set of 5 60%x8x1; 60%x8
Cable Rows w/ Lunges – 3x12 Overhead Press – Power Shrugs –
stretch – 5x10-15 Leg Ext – 3x15 4x10 3x12
Dips – 3x15 Neutral Grip Lat Bent Over DB GHR – 3 sets
Front/Lateral Pulldown – 3x15- Rows – 5x10-15 Fallouts – 4 sets
Raises – 2 sets 20 Rolling Triceps –
Stir the Pot – 4x10-12
3x20 Rear Delts – 4 sets
Band Flys – 50
reps

7 Close Grip Bench Deficit Deadlift
Speed Bench Speed Squat
– Heavy triple; – heavy triple;paused – paused –
Floor Press – Snatch Grip RDLgrips); stance x8
3x6-8 – 3x10 Close grip 2b – Speed Deadlift –
Push Ups – 2 sets SL Deadlift – heavy set of 3 65%x7x1; 65%x6
Pendlay Rows – 3x12 Overhead Press – Power Shrugs –
5x10-15 Chest Supported4x10 3x12
Skulls – 3x12-15 Row Shrugs – DB Rows – 5x10- GHR – 3 sets
Front/Lateral 3x15-20 15 Fallouts – 4 sets
Raises – 2 sets Stir the Pot – Rolling Triceps –
4x20 4x10-12
Band Flys – 50
reps
8 Incline Bench Front Squat – Speed Bench Speed Squat
Beat Week 6 – Heavy triple; Heavy triple; paused – paused –
1 Board Bench – Front Squat Pause grips); stance x6
3x6 Squat – 3x6 Close grip 1b – Speed Deadlift –
DB Bench – 2x20 FFE Reverse heavy set of 5 70%x6x1; 70%x5
Cable Rows w/ Lunges – 3x12 Arnold Press – 1 Arm DB Shrugs
stretch– 5x10-15 Leg Ext – 3x15 4x12 – 3x15
Dips – 3x15 Neutral Grip Lat Bent Over DB GHR – 4 sets
Front/Lateral Pulldown – 3x15- Rows – 5x10-15 Leg Raises – 4 sets
Raises – 2 sets 20 Rolling Triceps –
10/3 Plank – 3x5 4x10-12
Band Flys – 50
reps
9 Close Grip Bench Deficit Deadlift Speed Bench Speed Squat
Beat Week 7 – Heavy triple; – heavy triple; paused – paused –
85%x2x3 85%x2x3 60%x6x3 (vary 60%x6x2; heavy
Floor Press – Snatch Grip RDL grips); heavy set set of 5 comp
3x6-8 – 3x8-10 of 3 comp grip stance
Push Ups – 2 sets SL Deadlift – Arnold Press – Speed Deadlift vs
Pendlay Rows – 5 3x12 4x12 bands – 70%x4x1;
sets Chest Supported DB Rows – 5x10- Heavy set of 5
Skulls – 3x12-15 Row Shrugs – 15 comp stance
Front/Lateral 3x15-20 Rolling Triceps – 1 Arm DB Shrugs
Raises – 2 sets 10/3 Plank – 3x6 4x10-12 – 3x15
Rear Delts – 4 sets GHR – 4 sets
Band Flys – 50 Leg Raises – 4 sets
reps

Deload DB Floor Press – 3x15 paused – paused –
2x20 KB Swing – 3x20 50%x5x3 (vary 50%x5x2
Inverted Rows – 5 Pull Ups – 3 sets grips) Speed Deadlift –
sets (high reps!) DB OHP, neutral 60%x4x1
– 100 reps 100 reps Chest Supported Leg Curls – 3x20
Front/Lateral Plank – 3 sets Rows – 5x10-15 Standing Abs – 4
Band Flys – 50
reps
11 Reverse Band Reverse Band Speed Bench SSB Speed Squat
Bench – Heavy Squat – Heavy paused vs bands paused vs bands –
triple; 80%x3x3 triple; 80%x3x3 – 40%x9x3 (vary 40%x12x2; close
Feet Up, Bench – Pause Squat – 3x8 grips); stance x10
3x6-8 Bulgarian Split Close grip 2b – Speed Deadlift vs
Incline DB Bench, Squats – 3x12 heavy set of 5 bands – 50%x8x1;
neutral grip – Leg Ext – 3x15 (keep bands on) 50%x8
2x20 Lat Pulldown – Overhead Press Round Back Ex-
Wide Cable Rows 3x12-15 – 4x8 tensions – 3x15
– 5x10-15 Halfmoons – Chest Supported GHH/Back Ext –
Dips – 3 sets 3x20 Rows w/ 1 sec 3x12
Front/Lateral hold – 5x10-15 Buzz Saw Plank –
Raises – 2 sets Close Grip Push 3 sets
Ups – 4 sets
Band Flys – 50
reps
12 Swiss Bar Bench Rack/Block Pulls, Speed Bench SSB Speed Squat
– Heavy triple; below knee – paused vs bands paused vs bands –
80%x3x3 heavy triple; – 45%x8x3 (vary 43%x10x2; close
Close Grip 1 80%x3x3 grips); stance x8
Board – 3x6-8 Good Morning vs Close grip 2b – Speed Deadlift vs
DB Floor Press – bands – 3x8-10 heavy set of 3 bands – 55%x7x1;
2x20 SL RDL – 3x12 (keep bands on) 55%x6
Inverted Rows – 5 Incline DB Shrugs Overhead Press Round Back Ex-
sets w/ 2 sec hold – – 4x8 tensions – 3x15
DB Skulls – 3x15 3x15-20 Chest Supported GHH/Back Ext –
Front/Lateral Halfmoons – Rows w/ 1 sec 3x15
Raises – 2 sets 3x30 hold– 5x10-15 Buzz Saw Planks
Close Grip Push – 4 sets
Ups – 4 sets
Band Flys – 50
reps

13 Reverse Band Reverse Band Speed Bench SSB Speed Squat
Beat Week 11 Bench – Heavy Squat – Heavy paused vs bands paused vs bands
triple; 85%x2x3 triple; 85%x2x3 – 50%x8x3 (vary – 47%x8x2; close
Feet Up Bench – Pause Squat – 3x6
grips); stance x6
3x6-8 Bulgarian Split Close grip 1b – Speed Deadlift vs
Incline DB Bench, Squats – 3x12-15heavy set of 5 bands – 60%x6x1;
neutral grip – Leg Ext – 3x12 (keep bands on) 60%x5
2x20 Lat Pulldown – DB OHP – 4x12 Round Back Ex-
Wide Cable Rows 3x12-15 Bent Over Rows tensions – 3x15
– 5x10-15 Wtd Side Plank –w/ 1 sec hold – GHH/Back Ext –
Dips – 3 sets 3x20 sec 5x10-15 3x12
Front/Lateral Close Grip Push Leg Lift Plank – 3
Raises – 2 sets Ups – 4 sets sets
Band Flys – 50
reps
14 Swiss Bar Bench Rack/Block Pulls, Speed Bench Speed Squat
Beat Week 12 – Heavy triple; below knee – paused vs bands paused vs bands
85%x2x3 heavy triple; – 50%x6x3 (vary – 50%x6x2; heavy
Close Grip 1 85%x2x3 grips); heavy set set of 5 comp
Board – 3x6-8 Good Morning vs of 3 comp grip stance
DB Floor Press – bands – 3x8-10 (keep bands on) Speed Deadlift vs
2x20 SL RDL – 3x12 DB OHP – 4x12 bands – 60%x4x1;
Inverted Rows – 5 Incline DB Shrugs Bent Over Rows Heavy set of 5
sets w/ 2 sec hold – w/ 1 sec hold – comp stance
DB Skulls – 3x15 3x15-20 5x10-15 Round Back Ex-
Front/Lateral Wtd Side Plank – Close Grip Push tensions – 3x12
Raises – 2 sets 3x30 Ups – 4 sets GHH/Back Ext –
Rear Delts – 4 sets 3x15
Band Flys – 50 Leg Lift Plank – 4
reps sets
Deload Inverted Rows – 5 3x15 paused vs bands paused vs bands –
sets KB Swing – 3x20 – 40%x5x3 (vary 40%x5x2
Band Pressdowns Pull Ups – 3 sets grips) Speed Deadlift vs
– 100 reps (high reps!) DB OHP, neutral bands – 50%x4x1
Front/Lateral Band Leg Curls – grip – 4x20 Round Back Ex-
Raises – 2 sets 100 reps Chest Supported tensions – 3x20
Band Pull Aparts Plank – 3 sets Rows – 5x10-15 Leg Curls – 3x20
– 100 reps Band Punch- Standing Abs – 4
downs – 100 reps sets
Band Flys – 50
reps

16 Bench Press – Squat – 90% Speed Bench Speed Squat
90% for max reps; for max reps; paused – paused –
80%x2x5, long 80%x2x5-8 50%x9x3 (vary 50%x12x2; close
pauses Wide Pause Squat grips); stance x12
Feet Up Swiss Bar – 3x8 Close grip 2b – Speed Deadlift –
Bench – 3x8 SL Squat – 3x12 heavy set of 5 60%x8x1; 60%x8
Push Ups – 2 sets Leg Ext – 3x15 Overhead Press Upper back (your
Meadows Rows – Stir the Pot – – 4x6 choice) – 3x12
5x10-15 3x20 Swiss Bar Bent GHR – 3 sets
DB Skulls – 3x10- Over Rows – Standing Abs – 4
15 5x10-15 sets
Front/Lateral Dips – 4x10-12
Raises – 2 sets Rear Delts – 4 sets
Band Flys – 50
reps
17 Close Grip Bench Deadlift (comp Speed Bench Speed Squat
– 90% for max stance) – 90% paused – paused –
reps; 80%x2x5, for max reps; 55%x8x3 (vary 53%x10x2; close
long pauses 80%x2x3 pause at grips); stance x10
Floor Press – 3x8 knee Close grip 2b – Speed Deadlift –
Incline DB Bench Sumo Stance RDL heavy set of 3 65%x7x1; 65%x7
– 2x12-20 – 3x10 Overhead Press Upper back (your
SA Cable Row – Incline DB Shrugs – 4x6 choice)– 3x12
5x10-15 – 3x15-20 DB Rows – 5x10- GHR – 3 sets
Incline DB Skulls Pull Throughs – 15 Standing Abs – 4
– 3x10-15 3x20 Dips – 4x10-12 sets
Front/Lateral Stir the Pot – Rear Delts – 4 sets
Raises – 2 sets 4x20 Band Flys – 50
reps
18 Bench Press – Squat – 95% Speed Bench Speed Squat
Beat Week 16 95% for max for max reps paused – paused –
reps OR NEW OR NEW PR 60%x8x3 (vary 57%x8x2; close
PR ATTEMPT; ATTEMPT; grips); stance x8
85%x3x3-5, long 80%x2x5-8 Close grip 1b – Speed Deadlift –
pauses Wide Pause Squat heavy set of 5 70%x6x1; 70%x6
Feet Up Swiss Bar – 3x6 Arnold Press – Upper back (your
Bench – 3x6 SL Squat – 3x12 4x12 choice) – 3x15
Push Ups – 2 sets Leg Ext – 3x15 Swiss Bar Bent GHR – 4 sets
Meadows Rows – Fall Outs – 3x20 Over Rows – Pikes – 4 sets
5x10-15 5x10-15
DB Skulls – 3x10- Dips – 4x10-12
15 Rear Delts – 4 sets
Front/Lateral Band Flys – 50
Raises – 2 sets reps

19 Close Grip Bench Deadlift (comp Speed Bench Speed Squat
Beat Week 17 – 95% for max stance) – 95% paused – paused –
reps; 85%x3x3-5, for max reps 60%x6x3 (vary 60%x6x2; heavy
long pauses OR NEW PR grips); heavy set set of 5 comp
Floor Press – 3x6 ATTEMPT; of 3 comp grip stance
Incline DB Bench 85%x3x1-2 pause Arnold Press – Speed Deadlift vs
– 2x12-20 at knee 4x12 bands – 70%x4x1;
SA Cable Row – Sumo Stance RDL DB Rows – 5x10- Heavy set of 5
5x10-15 – 3x8 15 comp stance
Incline DB Skulls Incline DB Shrugs Dips – 4x10-12 Upper back (your
– 3x10-15 – 3x15-20 Rear Delts – 4 sets choice) – 3x15
Front/Lateral Pull Throughs – Band Flys – 50 GHR – 4 sets
Raises – 2 sets 3x20 reps Pikes – 4 sets
Fall Outs – 4x20
Deload DB Floor Press – 3x15 paused – paused –
2x20 KB Swing – 3x20 50%x5x3 (vary 50%x5x2
Inverted Rows – 5 Pull Ups – 3 sets grips) Speed Deadlift –
sets (high reps!) DB OHP, neutral 60%x4x1
– 100 reps 100 reps Chest Supported Leg Curls – 3x20
Front/Lateral Plank – 3 sets Rows – 5x10-15 Standing Abs – 4
Band Flys – 50
reps
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 ( )

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 life-

threatening 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.

t h e d
Tra i n i n
i
g
c Ch i l
Au t i s t e f
a l
Char or
i ontribut
a m bous-D a r d e n
by N TS c
F
ELITE

esign and evelopment
W
hat makes my ob interesting, are the daily challenges I have with the people that I work with. To
clarify, I mean to say that I am an e pert in the design and development of programs for people
with developmental disabilities, speciali ing in autism. or the last 1 years, me and my team have
diagnosed, assessed, intervened and recorded more than 1 00 events from ages 1 months to 6 years old
both in the country of yprus and abroad. e have worked and trained octors, teachers, assistants, therapists,
specialists and parents. The e perience and knowledge we offer and get is invaluable. hile each specialist on
our team can offer different opinions, specialties, and advice, there is one thing that we can all agree on as the
norm
Autism: Either you “get it” or you don’t!
ur endeavor is always to inform and educate the people who come to us for everything about autism, each
with its own speciali ation. In this small article we will try to e plain some things that could help during the early
stages for any person with autism. It is I T T for you to understand that I recommend you consult
a specialist to continue the program so that it has the correct results.
Summarized, there are 4 categories that we group kids in after we assess them.
1. The eeker. In this category the person has heightened awareness with low sensitivity to stimulation
and will seek out input. The obvious signs for this are that the person who belongs to this category is
fre uently and intensively moving, umping, spinning and touching people and ob ects.
2. The ctive voider. In this category the person has high awareness with high sensitivity and active
responses. The obvious signs for this are that the person who belongs to this category will actively avoid
everything. The person will be searching out escape areas, covering their ears or eyes or both, and may
show aggression ust to “protect” themselves.
3. The verwhelmed. In this category the person has heightened awareness, high sensitivity but lacks active
response. The obvious signs for that are that the person that belongs to this category can become easily
overwhelmed. The person will complain about things “bothering” them, fre uently an ious or upset or
both, overreacts to small changes in the environment.
. The nder- esponder. In this category the person has poor awareness and low sensitivity to stimulation.
The obvious signs are that the person that belongs to this category misses environmental cues, slow
processing. The person acts as if they do not hear, misses gestures and cues, sedentary.
hen analy ing the categories we can see that the in the first two categories the people may move fre uently.
The difference though is the reason behind it. The seekers move because they are looking for the stimulation and
the avoiders are attempting to escape the stimulation.
The last two categories also have similarities. In these two the person may show that they are not so “sensory
needy” than in the first two. The person that is overwhelmed is vigilant and will have an iety to the environment

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 without falling down from the stool and
- an sing a song with hand moves should last -6 minutes

1. T-Stool (for balance)
- e able to catch a so ball we throw without falling down from the stool
- e able throw a so ball 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)

- 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
- 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.
-

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:
- 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.

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.

a i n i n g
s t i n g D e m a Tr nds
dju mpe
Ar Age and Co t i n g
J o
o
iand rn a t
e G contributo
o
b y
fo ELITE
FTS

A
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

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).

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 LOAD REPS TOP

Barbell Squat and Bench Press: Week 1 81% (90% of 90%) 5 1
Barbell Squat and Bench Press: Week 3 85% (93.5% of 90%) 3 1
Barbell Squat and Bench Press: Week 10 92% (101.2% of 90% 1-2 1-2
OR 91%)

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

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- Train-
ing/
Mann, J.B., Thyfault, J.P., Ivey, P.A., & Sayers, S.P. (2010). The Effect of Autoregulatory Progressive
Resistance Exercise vs. Linear Periodization on Strength Improvement in College Athletes. The
Journal of Strength and Conditioning Research, 24, 1718-1723.
Rippetoe, M. & Kilgorem, L. (2006). Practical Programming for Strength Training. The Aasgaard
Company, 253-256.
Sapolsky, R. (2008, September 23). Killer Stress. Arlington, VA: Public Broadcasting Service.
Shephard, R.J. (1998). Aging and Exercise. In: Encyclopedia of Sports Medicine and Science, T.D.
Fahey (Editor). Internet Society for Sport Science: http://sportsci.org. 7 March 1998.
Siff, M. (2003). Supertraining. 5th Ed. Supertraining Institute

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

r k o u t s
s Wo p !
u r Tr i Yo u r A cep rms U
Fo at W
igh
i l
tl L te
ve Ta
y Da staff
Th b
ELITE
FTS

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 nor-
mally 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 se-
cured 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 warm up sets of 1
erform s Triset for ounds
ips to failure
lose rip ushups (Thumbs and forefingers touching)
ut your nose in the hole and go to failure plus neg-
atives
ehind The ack ips
nly do the top and hold the contraction for a
count
To failure
lose rip Incline arbell ress
ork up to a heavy set of 6 reps, rest minutes and
see if you can break 6 reps on your ne t and final set.

Tearing p The Triceps 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 num-
ope ushdowns
ber of reps. ithout resting go back to the first arm again
and do as many as you can again (should be around -12),
3 warm up sets of 1
then do the other arm. nce again without rest go back to
the first arm and do this last round to failure (again). This
oard resses
time you may only get 2- reps.
se a 1- oard and work up to your best set of 10 reps
rest 2 minutes
ushdowns ne rm everse rip
sing the same weight go to a 2- oard and try to get 2
1-2 warm up sets
more reps than you did on the one board rest 2 minutes
n these you will pull down using your regular tempo and
sing the same weight go to a 3 board and try to get 2
then hold the contraction for a 2 count and lower the weight
more reps than your last set rest 2 minutes
with a count.
sing the same weight go to a board and try to get 2
o sets of 10 reps
more reps than your last set rest 2 minutes
rabwalk
i ag ar ushdowns This is the bent bar
ep, the old school e ercise where you sit on
2-3 warm up sets
the oor and walk back wards using your hands.
ou will use 3 grips all within the same set. tart with 6
2 sets to failure.
reverse grip pushdowns, without rest move to normal grip
If can’t due these due to short arms, shoulder issues, el-
pushdowns for 6 reps and then to close grip pushdowns for
bow issues of anything else ust pick any tricep machine and
6 more reps. ach set will be for 1 reps. reform sets.
do set sets to failure in the 1 -20 rep range.
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 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 ten-
sion 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.

i n g t h e
r T r a i n r
l a n f o l P l a y e
u a l P o t b a l
A n n o l F o
An h Scho ski
H i g l N a p i n
the b r i e
by GMa ELITEFTS
TEA

Introduction
R
ather than share a program for this manual, I have decided to share an outline of how I design my annual
training plans for high school football. nderstand that this is all conceptual and theoretical, but the ideas
used here can be applied toward how you may set up the training of your own team. ome things that I
would like you to keep in mind when reading this are as follows
• This is not a sets reps type of outline. This is an outline of the ualities that I am attempting to train for
at various points in the year.
• t some points, we are attempting to develop ualities whereas other points of the year we are stabili ing
and maintaining. ou cannot spread yourself thin. ou must decide what the most important aspect to
focus on is.
• I am not going to cover e ercise selection because everyone has their own philosophy. I do not care if
you are an lympic li ing guy, powerli ing guy, or any other type of weight room proponent. In the
grand scheme of things, this is irrelevant.
• I will discuss some ideas on intensity and volume. However, this will not necessarily be listed in
percentages.
• orget what you may have preconceived as what football training should be. It is not only get big,
get strong, beat everyone up. It is not about running people until they throw up. It is not screaming
about protecting houses or click-clack or so on. It is developing athletes with appropriate movement
competencies, work capacities and power outputs that will be successful at their sport.
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.

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.

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.

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.

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.

n g f o r
Tr a in i
Ave rag e
ar e n t s
N ew P by B r
F
a
TS c
nP a t t
ndoolumnist
e rson
ELITE

verage oe Training for ew arents
S o I’ve got a mini-me now. nd he’s sort of taking over my life. Here’s how I’ve structured my training around
him, the constant sleep deprivation, my day ob, and my body’s sudden hormonal shi into “placid nurturer
mode.”
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 preter-
naturally 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 repet-
itive 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.

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.

Here’s my microcycle charted out with sets and reps:
ME Sets/Reps Repetition Sets/Reps DE/Iso Sets/Reps

Trap dead 1RM Zerchers 3 x 7-10 Jumps 3 sets
BS push-ups 3 x 4-7 Floor press 3 x 7-10 DE box squat 3x3
Leg raises 3x5 Rope PDs 3 x 10-15 DE dead 3 x 3 or 9 x 1
Face-pulls 3 x 10-15 DE bench 3x3
Press-downs 3 x 10-15 Monkey swing 3 trips
Hammer curls 3 x 10-15 Planks 3 for time
Pallof press 3 x 10-15
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.

r a i n i n g
c i f i c T b a l l
i t i o n - S p e
r B as e
P o s
a m f o
P r o g r by M a
F
t t
TS
N ein ibutor
contr
ELITE

T
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 off-
season 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

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.

s i a nm
i f i e d Rus
r o g r a
Mo d
k i n g P t
a
Pe the Sbqy Paul Oneidu a r
buto
for c o n t r i
FTS
ELITE

T Week 2
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 HIGH
points in the physi ue. lthough simple, it is incredibly uat 0 3 6sets
challenging in the physical and mental sense. ulgarian plit uat 3 1
It can be broken down into three blocks. The first hest upported ow 10
block, lasting weeks, involves only li s at 0 (of eighted itups 10
unwrapped 1 ). The s uat will be performed twice
per week ( or e ample aturday and Tuesday). ne day LOW
(HI H) will be aimed at building volume and increasing uat 0 2 6sets
the amount of work done in each subse uent week. eg ress 3 20
The second ( ) will be a maintenance day, which alking lunges 3 20steps
will be used to engrain techni ue as well as increase eg urls 3 2
volume of accessory li s to build the weak points in eg tensions 3 2
the physi ue. oads are kept light on accessory work ulldown bs 3 20
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
Week 3
refining techni ue and tapering up the intensity while
HIGH
decreasing volume. The s uat will only be performed
uat 0 6sets
once a week in this block. The day will be
ulgarian plit uat 3 1
eliminated. ach week, intensity is increased by ,
hest upported ow 10
and the volume decreases accordingly. It is during this
eighted itups 10
block when wraps would be implemented, should you
choose to compete in them.
LOW
The third and final block, lasting 2 weeks, is the taper
uat 0 2 6sets
or deload block. olume is dropped very low to allow
eg ress 3 20
recovery in preparation for competition. The first week
alking lunges 3 20steps
of this block is when openers will be taken.
eg urls 3 2
The 12th and final week is meet week nce you arrive
eg tensions 3 2
at the meet, you will be primed for a H . o get
ulldown bs 3 20
your
Block 1 - Base Building Week 4

HIGH
Week 1 uat 0 6sets
HIGH ulgarian plit uat 3 1
uat 0 2 6sets hest upported ow 10
ulgarian plit uat 3 1 eighted itups 10
hest upported ow 10
eighted itups 10 LOW
uat 0 2 6sets
LOW eg ress 3 20
uat 0 2 6sets alking lunges 3 20steps
eg ress 3 20 eg urls 3 2
alking lunges 3 20steps eg tensions 3 2
eg urls 3 2 ulldown bs 3 20
eg tensions 3 2
ulldown bs 3 20

Week 5 alking unges 3 20steps
hest upported ow 1
HIGH eighted itups 1
uat 0 6 6sets
ulgarian plit uat 3 1 Week 9
hest upported ow 10
eighted itups 10 HIGH
uat 100 2 2
LOW If wraps are to be used, 100 of wrapped 1 will be
uat 0 2 6sets used and wraps are to be worn for all sets
eg ress 3 20 hest upported ow 1
alking lunges 3 20steps eighted itups 1
eg urls 3 2
eg tensions 3 2
Block 3 – Taper
ulldown bs 3 20
Block 2 - Peaking Week 10

HIGH
Week 6 uat pener 1 1set
one under competition conditions
HIGH hest upported ow 3 1
uat 2 sets eighted itups 3 1
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 12 – Meet Week (Saturday Meet)

Week 7
On Tuesday
HIGH
uat 60 3sets
uat 90 2 sets
raps are not to be worn
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 Saturday – Meet Day
wearing wraps GO GET YOUR PR!!!
alking unges 3 20steps
hest upported ow 1
eighted itups 1
Week 8
HIGH
uat 9 2 3sets
If wraps are to be used, 9 of wrapped 1 will be
used and wraps are to be worn for all sets

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.

i n n e r t
eg
Brength Wo rk o u
ryan M
by BM ELITEFT
a n
S
n
St TEA

Beginners Workout
Week 1
Monday Sets Reps Intensity

Squat APRE 10 Maximal
Leg Press 4 8 Heavy
Pistol Squat 4 10each leg Bodyweight
Hise Shrugs 3 20 Moderate
Glute Ham Raise 6 8 Bodyweight
Tuesday Sets Reps Intensity

Bench Press APRE 10 Maximal
JM Press 6 10 Moderate
Tate Press 6 15 Moderate
Lat Pull Downs 6 10 Heavy
Bradford Press 3 10 Moderate
Band Pull Aparts 3 12 Mini band
Thursday Sets Reps Intensity

Deadlift 5 5 Moderate
Dimel Deadlifts 3 20 Light
Walking Lunge 3 8each leg Moderate
Pull Down Abs 6 10 Moderate
Reverse Hypers 6 10 Moderate
Friday Sets Reps Intensity

Close Grip Bench Press 5 5 Moderate
DB Rolling Triceps 6 10 Heavy
Extension
Chest Supported Row 6 10 Heavy
DB Row 6 10 Moderate
DB Arnold Press 3 10e Heavy
Hammer Curls 3 12 Moderate

Week 2

Leg Press 4 6 Heavy
Hise Shrugs 4 15 Heavy
Glute Ham Raise 6 8 Bodyweight

JM Press 6 6 Heavy
Tate Press 6 20 Light
Lat Pull Downs 6 10 Heavy
Bradford Press 3 10 Moderate
Band Pull Aparts 3 12 Mini band

Rack Pull 5 5 Moderate

DB Rolling Triceps 6 10 Heavy
Extension
Chest Supported Row 6 10 Moderate
DB Row 6 6 Heavy
DB Arnold Press 3 10e Heavy

Week 3

Hack Squat 4 10 Moderate
Hise Shrugs 4 15 Heavy
Glute Ham Raise 6 8 Hands behind head

JM Press 6 12 Light
Tate Press 6 10 Heavy
Lat Pull Downs-Re- 6 10 Heavy
verse Grip
Behind Neck Press 3 10 Moderate
Band Pull Aparts- 3 12 Mini band
Palms Up

Deadlift 5 5 Moderate

Triceps Pushdowns 6 10 Heavy
Chest Supported Row 6 6 Heavy
DB Row 6 10 Moderate
Lateral Raise/Rear 3 10e Heavy
Raise

Week 4

Hack Squat 4 8 Moderate
Hise Shrugs 4 20 Moderate
Glute Ham Raise 6 8 Hands behind head

JM Press 6 6 Heavy
Tate Press 6 20 Light
Lat Pull Downs-Re- 6 10 Heavy
verse Grip
Band Pull Aparts- 3 12 Mini band
Palms Up

Rack Pullst 5 5 Heavy

Triceps Pushdowns 6 10 Heavy
DB Row 6 6 Heavy
Lateral Raise/Rear 3 10e Light
Raise

Week 5
Leg Press 4 8 Moderate
Pistol Squat-elevated 4 8each leg Bodyweight
Hise Shrugs change the 4 20 Moderate
bar
Glute Ham Raise 6 8 Plate on chest

4 Board Press Close 6 6 Heavy
grip
Piston Pushdowns 6 20 Light
Lat Pull Downs-V 6 10 Heavy
Handle
Face Pulls 3 12 Mini band

Deadlift APRE 3 Maximal
Reverse Walking Lunge 3 8each leg Moderate

Close Bench Press 5 5 Moderate
Rolling DB Extension 6 10 Heavy
on floor
DB Row elbows out 6 6 Heavy
Raise

Week 6
Leg Press 4 8 Moderate
Pistol Squat-elevated 4 8each leg Bodyweight
Hise Shrugs change the 4 20 Moderate
bar
Glute Ham Raise 6 8 Plate on chest

4 Board Press Close 6 6 Heavy
grip
Piston Pushdowns 6 20 Light
Lat Pull Downs-V 6 10 Heavy
Handle
Face Pulls 3 12 Mini band

Deadlift APRE 3 Maximal
Reverse Walking Lunge 3 8each leg Moderate

Close Bench Press 5 5 Moderate
Rolling DB Extension 6 10 Heavy
on floor
DB Row elbows out 6 6 Heavy
Raise
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.

f o r
D e a dlifts
a t s and o r k
Cy c l i n g Squ
f f o r tW
Ma xE lia La d
by JMu ELITEFTS
TEA
ew ski

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.

a c k
x i m al B p h y
Ma
p e r t r o
Hy by
TE
i d
Dav FTS
AM E L
A l
ITE
len

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, pow-
erli ers, bodybuilders, athletes of all ages, and general fitness clientele looking to improve their health, fitness,
physi ue, and livelihood. avid has personally competed in olympic weightli ing, bodybuilding, strongman,
endurance races, and currently focuses his efforts towards powerli ing where he has an elite total in the 220
and 2 2 weight classes.
Week 1-6
Day 1
in ulls elow nee a 6 (work up to the heaviest set of 6 reps possible, the pin should be set ust below your
knee cap)
ullups sets of reps, hold for sec, 3 reps, hold, 2 reps, hold, 1 rep (a er reps hold in the hanging position
for the allotted time, this will really fill your lats up with blood and stretch them out)
ingle rm ows 2-3 arm ps 3 a (shoot for 12-20 reps on your ma sets, alternate hands with out a
break in between)
ound ack Hypers 3 1 (set the ad ustable piece right at your hips so you are forced to move through
the back, you are trying to round your lumbar and thoracic spine before e ing the spinal erectors and lats to
straighten back out, do not hyper e tend the lumbar spine)
Day 2
1 lute ridge 3 10 w count hold each rep (e ercises designated by a letter should be done as a super set)
2 eated and bductions 3 10 w count hold each rep (these are done for activation purposes)
o uats a (take a wide stance and shoot for a vertical shin that aligns with your toes and hips when you
are on the bo , come to a stop on the bo but do not rock back, work up to the heaviest set of reps you can)
oblet plit uat 3 20 (do these without fully locking out or pausing at the top)
lute Ham aises 3 1 min on, 1 min break (these are brutal, you may have to use some assistance to complete(
ingle eg alf aises 3 10 3 count hold at bottom and top

Day 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 push-
ing 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 pos-
sible, 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.

t h a n d
S t r e n g
g r a m
M a x
e d P ro
S pe b
ELITE
n M i k
y Jo column
FTS
e ist

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 in-
corporating 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 shoul-
der 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 Mobility, Activation &v. Prep Sets Reps Rest
oam oll 1 10 0
Hip le or tretch 1 30 sec. each 0
Passive Lock L Hip Bridge 1 5 0
Quadrapep houlder obility (E ) 1 10 0
dductor obility (rock backs) 1 10 0
ingle rm B armers walk (heavy) 1 5 0
L all nkle obility 1 10 0
quat to tand 1 5 0
esistance Training ets eps est
rder E ercise
1 LTE TE " 2" E E I E E K UT wo 1 310 3, 355 3, 00 1, , 355 1, 15 1, 355 3 6 3,3,1,1,1,3 3 min
Deadlift wo2 peed 225 2, 2 5 2, 265 2, 265 2, 265 2, 265 2, 265 2 6 2,2,2,2,2,2, 3 min
Training ma 5 wo3 330 5, 3 0 3, 00 1, 3 0 1, 25 1 5 5,3,1,1,1 3 min
1 GoodMornings wo 1 105 5 sec 3 5 sec

wo2 120 5 sec 3 5 sec
wo3 135 a 5 sec 3 5 sec
2a DB Rows 3- -10
2b Rear-Foot Elevated Split Squat (RFESS) 3- -10
2c Band Pull Through, or cable pull throughs 3- -10

if use a band, use average or heavy band
3- -10

Day 2
Foam Roll/SMR 1 10 0
Hip Flexor Stretch 1 30 sec. each 0
Passive Lock SL Hip Bridge 1 5 0
Scap Wall Slides 1 10 0
Adductor Mobility (rock backs) 1 10 0
Ab WheelRollouts 1 10 0
SL Wall Ankle Mobility 1 10 0
Band-pull aparts 3 12 0

Foam Roll/SMR 1 10 0
Hip Flexor Stretch 1 30 sec. each 0
Passive Lock SL Hip Bridge 1 5 0
Quadrapep Shoulder Mobility (ER) 1 10 0
Adductor Mobility (rock backs) 1 10 0
Ab Wheel Rollouts 1 5 0
SL Wall Ankle Mobility 1 10 0
Squat to Stand 1 5 0
Day 3
Resistance Training Sets Reps Rest
Order Exercise
1A ALTERNATE "#2" EXERCISE EA WORKOUT wo 1 190x3,220 x3, 245 x1, 220 x1, 250x1, 220 x3+ 6 3,3,1,1,1,3+ 3 min
Bench wo2 Speed 150x3, 150x3, 150x3, 160 x3, 160 x3, 160x3 6 2,2,2,2,2,2, 3 min
Training max = 270 wo3 200 x5, 225 x3, 245 x1, 225 x3, 260 x1+ 5 5,3,1,1,1+ 3 min
1A DB Incline wo 1 3-4 8-10

wo2 3-4 8-10
wo3 3-4 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
Resistance Training Sets Reps Rest

Order Exercise
1A ALTERNATE "#2" EXERCISE EA WORKOUT
wo 1 230 x3, 265x3, 300 x1, 265 x1, 315 x1, 265 x3+ 6 3,3,1,1,1,3+ 3 min
Box Squat, with 2 sec pause wo2 Speed 225x2, 245 x2, 265 x2, 265x2, 265 x2, 265x2, 265x2 6 2,2,2,2,2,2, 3 min
Training max = 330 wo3 245 x5, 270 x3, 300 x1, 330 x1, 270 x1, 300 x1+ 5 5,3,1,1,1+ 3 min
1A DB RDL wo 1 3 10
wo2 3 10
wo3 3 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 3-4 8-10

if use a band, use average or heavy band
3-4 8-10
Day 4

oam oll 1 10 0
Hip le or tretch 1 30 sec. each 0
Passive Lock L Hip Bridge 1 5 0
cap all lides 1 10 0
dductor obility (rock backs) 1 10 0
ingle rm B armers (heavy) 1 0
L all nkle obility 1 10 0
Band Pull-aparts 3 12 0
esistance Training ets eps est

rder E ercise
1 LTE TE " 2" E E I E E K UTwo 1 105 5, 115 5, 125 3 3 5,5,3 3 min
Overhead press wo2 same 3 5,5,3 3 min
Training ma 155 wo3 same 3 5,3,3 3 min
1 Chins wo1 3 12
wo2 3 12
wo3 3 12
2a Supinated Grip Lat Pulldowns -10
2b Face Pulls -10
2c incline DB JM Press 3- -10
DB pickups with fat grips(choose DB Weight) 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 .

ve r y
Pul ling E
e e k
O t h e rW ane G e
by TZEFTS cont
ELI
e ting r
ributo

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-fre-
uency 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 consider-
ation 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 train-
ing 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.
Week 1 Deadlift to a max set of 6 reps
Deadlift to the knees (3 sec pause) 3x3 @60%
Lats
Traps
Biceps
Core
Week 2 Bent over rows: 3x8 heavy
A second row movement
Pulldowns or Chins
2-3 movements for your weak areas
Lats
Traps
Biceps
Core
Pulldowns or chins
Lats
Traps
Biceps
Core
Pulldowns or chins

Lats
Traps
Biceps
Core
Pulldowns or chins
Lats
Traps
Biceps
Core
Pulldowns or chins
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.

a s i c
A Tr i p h I
W osinoS T
T by
e r
Jennif TS
M E LITEF
P e tr
TE A

L 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 muscu-
lar strength for my circuit-training course. These circuits can later be adapted for different goal focus, but the
important thing to note when adapting this to your training is to make sure you have a focus and overall goal
that you up to achieve before se ng up a program. nowing what you hope to train will allow you to develop
a highly focused program.
o, the program below is a periodi ed progression aimed at improving cardiovascular fitness and muscular
strength.
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 resis-
tance. Think of it has when you come out of the hole to locked out knees from the bottom of the s uat,
Isometric: oint angle and muscle length do not change during contraction. oint angle and muscle length do
not change during the contraction. Think of it like pausing in the bottom of the s uat.
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.

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. ll training ses-
sions are finished with cool downs.
Mesocycle I (block I): eneral reparatory hase ( )

Focus: learning basic movements
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 commu-
nication 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. oblet s uat
2. ush-ups wide hand placement
3. upermans
. lute bridges
Day two:
1. everse goblet lunge
2. ush-ups narrow hand placement
3. ingle arm single leg superman
. ingle leg glute bridges

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 ( ) pro-
gresses to a combination of umping acks, running in place, high knees, and butt kicks.
Week One: 60 sec resistance training ( T) 30 sec aerobic work 30 sec rest
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. ront s uat- sec eccentric
2. ush-ups wide hand placement - sec eccentric
3. ent over row- sec eccentric
. arbell glute bridges- sec eccentric
Day two:
1. oblet lunge- sec eccentric
2. ush-ups narrow hand placement- sec eccentric
3. ingle arm row- sec eccentric
. sec eccentric lunge ump (do a sec eccentric on the way down then ump up)
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

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 tread-
mill ( ay 2) 60 sec of ump rope
Week three: Heavy et of 3 reps ( T) ( ay 2) 20 rep sets, ( ay 1) 1 sec of alternating incline v. at sprints tread-
mill ( ay 2) 60 sec of ump rope
Day one:
1. arbell back s uat
2. eighted pushups
3. arbell ows
. eadli s
Day two:
1. unges
2. nilateral Incline ench
3. ingle eg ack tensions
. Towel eg urls

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.

E N D
T HE

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POWERLIFTING  STRONGMAN  BODYBUILDING  NUTRITION  SPORTS TRAINING

LIVE. LEARN. PASS ON

A DIFFERENCE INCINERATOR HYPERTROPHY TRAINING TO

LIVE LEARN PASS ON

6 Prowler Programs 13 Twelve-week Bench

41 Cycling Squats and

43 Max Strength and

44 Pulling Every Other

6 – PROGRAMS THAT WORK 2014 elitefts.com

Week 1 Week 2 week 3 week 4 week 5 week 6

255*3 260*3 265*3 270*3 275*3 280*3

260*3 265*3 270*3 275*3 280*3 285*3

7 – PROGRAMS THAT WORK 2014 elitefts.com

8 – PROGRAMS THAT WORK 2014 elitefts.com

9 – PROGRAMS THAT WORK 2014 elitefts.com

10 – PROGRAMS THAT WORK 2014 elitefts.com

11 – PROGRAMS THAT WORK 2014 elitefts.com

12 – PROGRAMS THAT WORK 2014 elitefts.com

13 – PROGRAMS THAT WORK 2014 elitefts.com

14 – PROGRAMS THAT WORK 2014 elitefts.com

15 – PROGRAMS THAT WORK 2014 elitefts.com

Joe is a competitive powerlifter and monthly Columnist

16 – PROGRAMS THAT WORK 2014 elitefts.com

17 – PROGRAMS THAT WORK 2014 elitefts.com

18 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ront uats- sets of , using 0 of your 1 rep ma for all

Thursday 1. le trict ress- sets of , using 0 of your 1 rep ma for all

Friday 1. eadli s- sets of 1, sing 0 , , 0 , , 90 of your 1

19 – PROGRAMS THAT WORK 2014 elitefts.com

Thursday 1. og trict ress- sets of , using 0 of your 1 rep ma for all

Friday 1. peed eadli s- 3 sets of 3 using 6 of your 1 rep ma

20 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ront uats- 2 sets of , using 0 , of your 1 rep ma

Thursday 1. le trict ress- 2 sets of , using 0 , of your 1 rep ma

Friday 1. eadli s- sets of 2, sing 0 , , 0 , , 90 of your 1

21 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ack uats- 2 sets of , using 0 , of your 1 rep ma

Thursday 1. og trict ress- 2 sets of , using 0 , of your 1 rep ma

Friday 1. ause eadli s- 3 sets of 3 reps using 6 of your 1 rep ma ,

22 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ront uats- sets of 6, using , 0 , 3 , 6 of your 1

Thursday 1. le trict ress- sets of 6, using , 0 , 3 , 6 of your

Friday 1. eadli s- sets of 1, sing 2. , . , 2. , . , 92.

23 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ack uats- sets of 6, using , 0 , 3 , 6 of your 1

Thursday 1. og trict ress- sets of 6, using , 0 , 3 , 6 of your 1

Friday 1. peed eadli s- 3 sets of 3 using 0 of your 1

24 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ront uats- 2 sets of 6, using , 0 of your 1 rep ma

Thursday 1. le trict ress- 2 sets of 6, using , 0 of your 1 rep ma

Friday 1. eadli s- sets of 2, sing 2. , . , 2. , . , 92.

25 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ack uats- 2 sets of 6, using , 0 of your 1 rep ma

Thursday 1. og trict ress- 2 sets of 6, using , 0 of your 1 rep ma

Friday 1. ause eadli s- 3 sets of 3 reps using 0 of your 1 rep ma ,

26 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ront uats- sets of , using 0 , 3 , 6 , 90 of your 1

Thursday 1. le trict ress- sets of , using 0 , 3 , 6 , 90 of your

Friday 1. eadli s- sets of 1, sing , 0 , , 90 , 9 of your 1

27 – PROGRAMS THAT WORK 2014 elitefts.com

Tuesday 1. ack uats- sets of , using 0 , 3 , 6 , 90 of your 1

Thursday 1. og trict ress- sets of , using 0 , 3 , 6 , 90 of your 1

Friday 1. peed eadli s- 3 sets of 3 using of your 1 rep ma

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