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…
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…
Training for Competitive Weightlifting as a Masters Athlete
The following is a description of how I’ve approached training for competitive weightlifting as a masters athlete. This approach has worked well during my late 30’s and early 40’s. At some point, it will need to be adjusted again in…
Effective Conditioning for CrossFit Athletes: Effort Measurement and Overview
By Marilyn Chychota Conditioning is a measure of how well an athlete is able to meet the energy production of their sport. Conditioning is much more than just about “Cardio.” Every sport requires a different combination of power…
Metabolic Assessments and VO2 Max Testing: Interview with Zach Ziegler
Zach Ziegler Could you speak a little about your background and how you became involved in strength and conditioning? I got my B.A., M.A., and Ph.D. from ASU in exercise physiology and dietetics. I teach at Grand Canyon University, but…