Slow Down Your Strength Training
No matter what type of gym you go to, no doubt you will see the individual who is moving the weight around at lightning speed. While there is certainly a time and place for that sort of training, before you…
Undulating Sets
The term “undulate” can be defined as: to move with a sinuous or wavelike motion, or to display a smooth rising-and-falling or side-to-side alternation of movement. In undulating sets, the reps of an exercise increase or decrease from set to…
Training with Waves
The term “Waves” refers to a training methodology in which the athlete increases weight on each successive set, until they either reach the highest prescribed load or a lift is missed. At this point the weight is reduced and the…
Part I: Coaching the Republic
“…true pilot must of necessity pay attention to the seasons, the heavens, the stars, the winds, and everything proper to the craft if he is to rule a ship.” (The Republic 6.488e). It is absurd to believe that almost 2,400…
The Joy of Complexes
A complex is the combination of two or more different lifts in a single set. Complexes can be used for a variety of purposes and with many different modalities. The focus of this article will primarily be the use of…
Programming through Auto-regulation
For the purposes of this article, auto-regulation refers to adjusting each training session based on the athlete’s capacity that day. There are multiple ways to implement auto-regulation. This article covers the method of simply programming a “Heavy Set” at a…
Overhead Lifting for Your Body
It’s pressing day in your weight training program and you have overhead press on the docket. Without giving it a second thought, you revert to your typical position: arms and elbows at 90 degree angles, and you press straight overhead…
The Skill of Acquiring Skills
They know enough who know how to learn ~Henry Adams Passive vs. Proactive We all have a choice to make: Will you choose to take responsibility for the process of acquiring new skills, or will you wait for someone to…
The Many Applications of EMOM’s
EMOM (Every Minute on the Minute) The EMOM Training Protocol prescribes that selected movements be performed “every minute, on the minute.” This format is one of the more effective methods for developing skill and power and for accumulating volume. Another…
9 Conditioning Workouts for the Sled
The sled is a versatile and powerful tool. Sled training can be used to develop conditioning, speed, strength, and may even be used as a means of active recovery. This article will primarily focus on the sled as a conditioning…