Wenning - Powerlifting Training a Developmental Approach

Powerlifting Training: A Developmental Approach

Matt R. Wenning

Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Warning

No part of this book may be reproduced without the written permission of the author.

This book is solely written for the purpose of information and education. It is not intended for the uneducated athlete or coach unaware of being safe and efficient around weight training equipment. Before any training starts, contact a physician or doctor and make sure you are healthy enough for physical activity.

Safety is a priority. Make sure you utilize all all strength equipment as designed and follow any manufacturer recommendations. It is also important to contact a strength specialist and make sure your form and technique are up to par before utilizing a strenuous training regimen. While strength training can be a relatively low-risk sport, there is inherent risk in any physical activity. The author and publisher are not responsible for injury or damage.


Table of Contents

Part I

Foreword…...…………………………………………………………….. 1 Objectives of this Book………………………………………………… 2 Introduction to Iron…………………………………………………….... 4 About the Author……………………………………………………… ...24 My History……………………………………………………………… ...32 Graduate School ……………………………………………………… .93 Part II

Methods, Guidelines and Biological Laws...............................................138 The Big Three: How to Execute Lifts with Perfection..................... 167 Bands and Chains (Accommodative Resistance)...............................196 Program Design.......................................................................................................215 Part III

Traction and Compression...............................................................................328 Supplementation......................................................................................................334 Recovery, Restoration, and Soft Tissue Injury.......................................338 Contact Information..............................................................................................370


Foreword This book is dedicated to those that wish to get stronger in all aspects, and keep expanding their mind as well as their bodies. I would like to thank all of the guys that started me on this journey, Brad Warner, Tim Smith, Jim Dawson, Sonny Runion, and Louie Simmons, Ed Coan, George Halbert, and Chuck Vogelphol. Without you guys I would have never had such a passion in life. It is of great importance to thank all of the teachers, coaches and professors that helped me along the way to better myself, Wade Russell, Robert Newton, Bill Kraemer, David Costill, Scott Mazzetti, and everyone else at Ball State University for their knowledge and patience.

" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Objectives of This Book The objective of this book is to educate others on the topic of training and the development development of strength. There are many paths to greatness, and because no single lifter or athlete’s journey is the same, this book focuses on a smart approach to strength as a long-term process.

Teaching beginners at the most crucial stage of their training, the beginning

Although strength enhancement itself can be confusing and overwhelming at times, the purpose of this book is to provide useful information that will make training enjoyable while avoiding common pitfalls. The lack of long-term training studies studies and funding for strength research, have always been a shortcoming of the strength strength and conditioning conditioning field. Labs and colleges colleges have gone to the money instead of identifying the fundamentals necessary # Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

for continued strength improvement. improvement. I do not see this being corrected in the near future. Therefore we are left to the practitioners of strength training, and their long-term progress, to figure out a better, more efficient means means of development. There were were many things I could have done more efficiently during my training career (as you will read in this this text). Fortunately, I have learned to train smarter smarter by working with other successful lifters and strength experts, studying the relevant literature, keeping accurate records and using my imagination to think beyond standard practice. In this text I hope to show my strengths, my weaknesses, and how I applied what I learned both academically and physically.

$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Introduction To Iron

Powerlifting by definition is the ability to squat, bench press, and deadlift with with as much weight weight as possible. possible. It is a skill that takes weeks, months, and even years in order to achieve desired results. Most great powerlifters are not young guys or considered by most standards to be in their their prime. Powerlifting is is a sport of patient dedication. dedication. Attaining maximal maximal strength and power takes a long time. This is why you will see elite athletes make world record breaking achievements in their late 20s spanning all the way to their 40s.

% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

To understand powerlifting is to understand physics, biomechanics, nutrition, endocrinology, strength, and all of its facets. Without a deep understanding of the human human body’s functions and the gravitational forces we encounter, your strength and potential will be limited. Looking back to athletes of the past is another great way to learn for the future. It is important to see how training styles originated and evolved, taking note of what worked and what didn’t. For example, the system I use today is actually rooted in Soviet science. What the Soviets did paved the way for training progression not only in their country, but eventually in The United States as well.

“Constant use of one training method causes it to become habitual and yield a lesser training effect.” A.S. Medvedyev (1986)

“Training is efficient if the highest level of results is achieved with the least amount of energy expenditure.” Thomas Kurz (2001)

& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

During the cold months in the USSR, early 1950s, a track coach by the name of Verkoshansky was snowed out of the tracks that his team team used for practice. For weeks this snowstorm kept the team from training, and Verkoshansky being an old Soviet track star himself, was in a bind. He needed to find a way to train his athletes and make them better without the track, and precious time was being lost due to the weather.

Verkoshansky in the middle, speaking to his athletes in the 1950s

Luckily, he had access to an old weight room with boxes, barbells, dumbbells, and a few elementary machines. machines. Verkoshansky was a thinker, and his idea was to use plyometrics (or jumping exercises) and weightlifting in hopes it would help with running.

' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

What he developed was a series of jumps and resistance training circuits that were slightly specific to the athletes’ motor patterns, and the time in which they needed to exert energy (I.E. 10 sec sets for 100m runners, etc.) Each track event had a select few exercises that were specific to the event, along with general strength exercises (such as back squats). Through this training, strength and power output increased. After eight weeks he noticed that his athletes’ running speed and his jumpers’ distance and height were all increasing at a rate much faster than than on the track track the previous year. Track, and soon other sports were never the same in the USSR. While other countries were focused on highly specific training, the Russians had adapted a crude form of the conjugate system. Utilizing strength phases, phases, jumping exercises, and weighted plyometrics, they were creating new stimuli, and fantastic results. No one had ever really thought of getting stronger to get faster.

A graph from one of Verkoshansky’s earlier texts showing different training methods used for jumpers

( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

They had realized that training too specific was an error, and that much was to be gained from doing things that were not as sport specific. By doing this athletes were able to develop many forms of athleticism. Strength was one of the tools that many of the athletes were lacking. This massive split, starting after World War 2, made the Western world far less superior to the Eastern Bloc countries in most things anaerobic. The superiority superiority was mostly blamed on anabolic steroids, but the real difference was the organization of training and the scientific research of science.

For the Russians Russians it was simple math. The Olympics with with weight

) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

classes in weightlifting (15+), wrestling (12+), and multiple explosive events in track and field (10+) allowed more gold medals to be won by focusing on the anaerobic sports. Scientists from different fields were utilized to study the physics and physiology of training. training. At the time, there was a sense of pride in the Cold War War to have superior Olympic teams. From the 1950s through the 1980s, the Soviets researched, studied, and mastered training for anaerobic sport.

* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Transfer to Weightlifting: Today’s Conjugate System

Paul Anderson, one of the strongest men to walk the planet

In the 1950s, there was an incredibly strong man by the name of Paul Anderson. Paul was a short, stout athlete, athlete, and the

"+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

last American to win a gold medal in Olympic lifting. He greatly intrigued the Russians and got them interested in weightlifting. They started taking notes on his physique and raw power. This fascinated the Russians, and created a desire for Olympic lifting to be of major importance to the Soviet state. The search began for men in their population to rival everyone in the future Olympics. A decade later, a Russian man named Vasily Alekseyev would become the greatest Olympic Olympic lifter ever. ever. With more than than 80 world records broken, he would be named athlete of the year by Sports Illustrated in the mid 1970s.

Vasily Alekseyev, with a world record clean and jerk

"" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

A national coach and former champion by the name of A.S. Mevdiev would record every detail of Alexiev’s training regimen and that of his training partners.

Remarkably, Alexiev had designed a system of rotating dynamic and max effort movements that encompassed a wide range of abilities but were still highly transferable to the classic Olympic lifts. This allowed him him to push hard hard year round, keeping burnout, injury and fatigue at a minimum. By the end of his career Alexiev, Mevdiev and others had devised more than 70 different training exercises and rotated them on a daily basis. This was the invention of what we use today. This list of exercises exercises included back squats, front squats, overhead squats, pulling from the floor to the knees, high pulls , push press , and many other variations of the classic Olympic lifts.

"# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This created a team of Eastern Bloc lifters that were known as the Dynamo Club. These lifters lifters combined would take every gold medal and world championship they entered. This was the golden era of Olympic lifting, and will probably never be topped as far as the sheer number of athletes that were capable of breaking records. records. The communist system fell apart shortly thereafter, and with it came the demise of the state funded programs. Although communism has distinct downfalls, for training and long-term development of athletes it was an optimal system because they could control more aspects of people’s lives outside of the gym. This is seen seen with some of the old Soviet Olympic lifting coaches in Iran and China. Most coaches realize that to excel in long-term developmental sport, it is crucial to have total dedication to the task, something that we have struggled with in the West.

"$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The United States: Our Background of Strength Training

Dr. Fred Hatfield (1942 – 2017)

Dr. Fred Hatfield was a pioneer in lifting and research in training methods. He was one of the few people in the the Western world to understand speed and strength correlations in his era. Strength training in the United States although was on the right track with Paul Anderson in the 1950s, but unfortunately took a different direction in the 60s and 70s. Our attention was loosely focused on bodybuilding, bod ybuilding, while little strength training was used for athletics. athletics. Furthermore, strength was not really a main objective for many people in the United States.

"% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Here in the United States our research was mostly based on aerobic sports such as distance running, swimming, and cycling. This was due to the researchers interest at the time, and one of them happened to be a mentor and professor of mine, Dr. David Costill at Ball State University. University. Dr. Costill was an avid runner and swimmer, which sparked his interest in the area from the 1960s, well into the 1990s. Resistance training was not really understood in the scientific community, and it was not much of an interest to researchers at that time. This created a distorted view of fitness, and what being in shape looked like.

Steve Prefontaine: one of the greatest distance runners in history

"& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The first real sport to adopt prominent weight training was football. This started with a man named Boyd Eply from from Nebraska. He was an assistant coach at the time and had experimented with weight training among his athletes with good results. There was a football dynasty during that period for Nebraska, which increased the buzz around weight lifting with the sport. Ten years later, later, strength and conditioning coaches were at almost every college, and weight training was starting to become a staple of athletic training. Everyone was on the bandwagon for weights. There was a problem. The only real knowledge knowledge available was mostly from bodybuilding. Few researchers researchers were studying weight training, and weights had only really been discovered as training devices for a few years. This led to a massive debate, debate, and lack of education for proper weight training use in sport. Coaches resorted to their own personal thoughts and experiences to make the best of what they had. A small group of coaches and researchers began an association called the NSCA (National Strength and Conditioning Association) to help educate and create standards for high school, college, and pro coaches. However, by the time the NSCA had developed a system of standards and accreditations and schools had adopted the basics of weight training in their curriculum, we were already 30 years behind the Soviet literature.

"' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Science and the Dilemma

There remains a huge debate about which methods are best. Everyone has different experiences, successes, and failures with various modalities, and and for good good reason. Unfortunately, there there is an inherent inherent problem with with our research research today. Unlike our former former communist counterparts, we do not have full control over our test subjects (athletes, (athletes, etc.) The Soviets had a distinct distinct advantage in the fact that they could control all variables: eating, sleeping, training, restoration, etc. Furthermore, there were were thousands of athletes to monitor, experiment, and train; in contrast to the United States where 10-15 subjects as a basis for a study were the norm.

"( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Variables in science are crucial. crucial. They are a key ingredient to the success and failure of any study. This is why coaches and students in this field need to obtain higher forms of education such as a Masters and PhD PhD degrees. This education level level allows one to understand variables, and individualization of each person and environment. Without this base of education, it is hard to truly determine the cause and effect, and difficult for the field to make progress. Let me be clear in saying that my gym experience has far outweighed the knowledge I have obtained in school, but the schooling allowed me to understand what I was witnessing with others and myself while training and and prescribing exercises. My advice to others is to be wary of coaches that have not taken the time and effort to invest in education. Not everyone who reads this will necessarily want to be world record holders, strength strength coaches, or trainers. Some people would like to train smarter in the local gym, or improve performance at a regional level in lifting or their respective sport. Others may be more concerned with injury risk as they age. Astoundingly, 80% of the population will suffer from lower back injuries and pain at some point in their lifetime. This debilitating phenomenon is the cause of 1 out of every 5 injuries incurred in the job field (regardless of profession). It is no surprise that many of these injuries are related to weak muscles, poor posture, and lack of overall fitness. This makes powerlifting-training methodologies important to us all in some way, shape, or form. The emphasis here is that being strong benefits everyone.

") Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

There is knowledge in each journey and you must be patient. We all start somewhere; to better ourselves every day is key. The pursuit of strength gains has always been fun and a challenge for me. Strength improvement is just that, it’s a small build up of you. It doesn’t matter where you start, start, it matters matters where you finish and powerlifting taught me to take it one day at time. I often compare this type of progression to laying laying bricks one at a time; eventually, they create a strong and sturdy wall. Great things come to those who think long term. It took me most of 20 years to get to be at a world class level in powerlifting, but that made me realize that anything worth having takes time, effort, and passion. There will be ups and there there will be downs. downs. The key is to hold on and do your best. best. Everyone has setbacks: those setbacks could be how you’re built, ability to put on muscle, flexibility, flexibility, etc. The key is to accept the hand you are dealt and work hard. Use setbacks as learning learning experiences and grow. Without them, I would have not gained the experience and knowledge that have shaped me into the person I am today. Your potential will also be limited limited by your mental and physical toughness. Big weights are 70% mental and 30% physical. Something else that is tough is taking chances. This can be difficult for people. Investing time and effort into something takes great patience and requires a high level of persistence. Being a good lifter takes all of those qualities and more. 600 pounds will always be 600 pounds. The question is, do you have the drive, training and toughness to move that weight? I have been powerlifting for most of my life, life, and had the

"* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

opportunity to learn from all time great lifters, coaches and professors. This journey has helped me find find my best friends, friends, my passion in life, and the will to make others improve.

Ed Coan, my mentor, deadlifting 901 at 220lbs bodyweight

The hardest part about teaching powerlifting is that we all begin with different athletic experiences, varying ages, and biomechanics. We are all human but all have unique differences that definitely become apparent when one starts to push the envelope. This is why it is difficult to use standard standard training programs. Although people can get ideas from others, the real education is learning for your specific body, identifying your needs and weaknesses, and addressing them systematically. Training must evolve. The training that is best in the beginning may not be what you need once your abilities and skills progress. In this text I have broken the training down into multiple multiple stages. This will allow you to make better decisions when selecting your exercises. Furthermore, this text will will go over #+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

biomechanics, and how to work towards proper form and motor patterns.

Teaching the basics at Elitefts, remember the basics helps beginners move past plateaus.

Through this journey of different stages we must be willing to learn, adapt, and grow, otherwise we will become stagnant. There is no maintaining, at the end of the day you yo u are either gaining or regressing. Progression is never a straight straight path and certainly not vertical in nature. nature. This can also mean that to get better, one learns to take a step back in order to take 2 steps forward. The Greats also understand that certain programs and training models all have their merit, but always keep in mind the

#" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

fundamentals and use logic when encountering obstacles. An example of this is training what your specific body needs rather than training with your comfort zone. Too many times I see lifters lifters and coaches stray away from the basics in order to find the next best thing. There is no new trick, trick, shortcut, or easy way, but there is always a better way. As you can see see this becomes a double edge sword, but it always comes down to fundamentals.

Bill Kazmaier benching 661 raw in the early 1980s, an all time great and one of my idols.

What I love about training is that it is myself against the weight. It’s a feeling of accomplishment knowing knowing that I’m going going to the gym while while others may fall complacent. It’s a feeling feeling of great accomplishment to challenge myself beyond my comfort level to reach new goals.

## Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The deadlift has always been the lift I struggle with, but has taught me more than the other disciplines due to its hardships.

This book allows you to learn how to achieve your goals. You will progress faster, with with fewer injuries, all while while having more fun. Looking back, I would not change my path to success, but there is an incredible amount of knowledge I learned along the way that is valuable for all. all. I have outlined outlined everything you need to know to start correctly, and continue to grow throughout your life. Remember to always strive for progress and push your limits physically and mentally. Without challenges life is lackluster.

#$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

About the Author Career Accomplishments and Current Endeavors By: Col. Mark Iveaj 82nd Airborne

Matt prepping for the 1197 world record squat in 2011

#% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Matt Wenning is one of the most talented powerlifters of his generation. On multiple occasions, his total has exceeded over 2600 lbs. Not only has he dominated national competitions, but he has won on the international international platform as well. Matt was one of the youngest lifters to squat 900 lbs. and one of the youngest to ever break break the all-time all-time world record record of a 2665lb total. He has also held a world record squat of 1197 1 197 lbs. in multi-ply powerlifting equipment. Impressively, Matt held a place on the Westside Barbell record board with a 785 lb. bench press.

Matt Wenning completing his first 600lb. raw bench in competition in 2012

His remarkable raw accomplishments have put him in an elite class of lifters only few have achieved. Matt currently has a 611 lb. raw bench and a former world record 865 lb. completely #& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

raw squat in full powerlifting competitions. His successes in powerlifting have have placed him in a unique class of people. Very few lifters have ever achieved world-class powerlifting status in both equipped and raw competition. The strength training systems outlines in this book were utilized for both environments.

Matt earned a Bachelor of Science in Exercise Physiology in 2003 and a Master of Science in Sport Biomechanics in 2005 from Ball State University. University. He had the incredible opportunity to attend a school that was a leader in exercise science in the United States and across the globe, containing one of the best biomechanics and muscle physiology labs in the world. During this time, he was able to work alongside some of the top exercise science professors including Rob Newton, William Kraemer and David Costill. It was here he was introduced to muscle physiology, endocrinology, and biomechanics. Following school, Matt gained over 12,000 hours of experience as a Division Division 1 college strength strength coach. His #' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

experience spans across many sports such as football, track, swimming, and baseball. His training helped over a dozen football players secure NFL contracts and allowed them to continue in the league through through injury and rehabilitation. rehabilitation. He advised several NFL NFL strength programs optimizing their time and equipment including the San Francisco 49ers, the Cleveland Browns and the Chicago Bears.

Wenning speaking at the NSCA tactical conference in San Diego California 2014

The National Strength and Conditioning Association (NSCA) has included Matt Matt as a major major speaker. He has been a part of the speaking circuit since 2011, lecturing at multiple coaches’

#( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

conferences, tactical conferences, and internal seminars for employees of the organization. His speaking speaking engagements engagements include topics such as Conjugate Periodization, and powerlifting training for sports. Matt also covers covers practical essentials essentials such as the squat and deadlift and how they improve athletic performance. Along with the NSCA, Matt holds a seat on the committee board for the Australian Strength and Conditioning Association (ASCA). He serves as an international consultant for several programs such as Tactical and Performance education, pro rugby, as well as the Australian Research Institute.

Tactical: The 3rd Ranger Battalion of the United States Army has also updated their training with Matt’s help. From 2007 to 2009, he assisted in training this elite group of 700 + Soldiers and has helped to increase their dominance over opposing forces by teaching them the methods shown in this manual. manual. This included a #) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

paradigm shift towards increasing maximum strength and power, rather than focusing on traditional endurance training. Ironically this led to better running times while decreasing injury rates by addressing weaknesses and balancing the Soldier’s physical abilities. This changed the use of weight weight training by the Armed Forces. Furthermore, it helped them select better modes for increasing endurance both aerobically and anaerobically. These training methods were then applied to more conventional Army forces, starting with the 4 th Infantry Division in Ft. Carson, Colorado. Matt employed what what he learned learned from his time with the the 3rd Ranger Battalion. From 2010 t0 2013, he integrated this this knowledge into a system that could be utilized by more than 6,000 ground troops. In just a short time, strength strength and endurance vastly improved while injury rates declined. Matt soon caught the attention of The Pentagon Committee for Physical Fitness Fitness in the Armed Forces. He was invited invited to play a role in this committee and advise on fitness standards. Because of Matt’s knowledge, current PT testing has been enhanced and modified. These modifications modifications are focused on increasing anaerobic training and agility, all of which are imperative to battlefield performance.

#* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

4th Infantry at Ft. Carson 2010-2013

Matt went on to serve as the Strength and Wellness Coordinator for Washington Township Fire Dept. in Dublin, Ohio. He implemented a state-of-the-art strength and conditioning program for more than 130 firefighters, encompassing a wide range of ages ages (22-60) and ability ability levels. He has lowered lowered injury rates and increased performance significantly for the department from 2008 to present. Since that time, claims have plummeted nearly 50% while performance ratings have increased by 30%. The average age of the department employees has remained over 45. What proves remarkable about these facts is that most of the original employees stayed in the service; they were not replaced by those who were younger and stronger.

$+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Wenning’s performance performance center located in Columbus OH. Athletes, powerlifters, and general populations train at his facility.

Currently, Matt owns his own training facility in Columbus, Ohio: The Ludus Magnus Performance Center. Center. His clients include the U.S. Army Rangers, Firefighters, tri-athletes and the general population for weight loss and functional strength. This vast group of people has allowed him to experiment and develop training methods that are beneficial for most of the population and has shown impressive results, most notably with the local fire service.

$" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My History

Pre-Lifting Age I think the best way to begin this book is to first explain my background and how I started strength strength training. I was born below average weight, and stayed in the hospital for close to a week after birth birth for monitoring monitoring because of illness. Soon afterward everything was pretty normal for me as an infant. I grew at a normal rate, weighed a normal amount, no different than any other small child. As any other boy between the ages of 4-6, I was filled with energy and fearlessness. I learned to to ride a bike at three years old and was always on-the-go non-stop. non-stop. I wasn’t bigger, bigger, faster, or stronger than anyone around me. The only difference difference was that I had more energy to burn.

$# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My great grandmother Blanch Weaver Circa 1980

At an early age I became fascinated with what my body could do. My first learning learning experience involved a TV antenna in the back yard attached to the house. I would sneak outside and climb up the tower on to the roof. Pretending I was superman, I actually jumped off to see if I could fly. As you can probably imagine, I couldn’t fly, so my head hit the gas meter and I was out cold. Fifteen minutes later my mother mother found me in the back yard, bleeding and wheezing. Remarkably, I was up playing not long after. This is how I lived life, life, trying something something new, occasionally crashing hard, but learning something invaluable every time. A big lesson was that pain was temporary, and that if you wanted to be able to do something better than someone else, you had to pay your dues. This was a lesson that helped helped me with powerlifting. I’ll admit, at the time my parents didn’t know if I was insane or just plain stupid.

$$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The accident that helped shape my life happened at the age of 6, just before 1 st grade started. I was out riding my bicycle in the neighborhood. neighborhood. My friend Gus Gus and I had a game we we would play. It was basically tag on a bicycle. Your bike tire had to tag the other person’s bike or body and then they had to chase you. This chasing game game was fun until about 11am on an August day. I had jumped out into the street street while racing my friend. friend. A car going nearly 50mph struck struck me. My right leg leg was severely severely injured, and and the doctors thought they might have to amputate the limb. I remember waking up in the ambulance, screaming in pain, and then they administered some pain medication. I woke up in surgery, and remember the bright lights shining in my eyes. I was half awake, and could hear people talking but couldn’t make anything out. Deep down I was nervous, but so medicated that I couldn’t feel or really decipher anything. My legs were broken in six different places with a fractured pelvis and after three major surgeries I had to be home schooled my entire year of 1 st grade. It left my legs filled with scar tissue and supposedly bad knee joints. After removing the cast, my leg was twig-like and could barely support my body weight even with crutches. I then faced a long and brutal recovery that lasted most of my grade school years.

$% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This is the cast from my right leg at 6 years old. I keep this at the gym to remind me where I came from and what I had to work through.

After the surgeries, I pretty much lived with my great grandmother for close to a year, because my mother was working and my father was a semi-truck semi-truck driving instructor. instructor. She lived on the other side of town, but Muncie isn’t a huge city by any means, so family and friends were always close by. Living with my grandmother alone was also important because my legs couldn’t be moved especially for the first few months so they could heal. The fractures in my bones were so severe that pins had to be drilled into my legs. With too much movement, the bones could resist resist recovery. My brother and sister were very young at the time, so for the doctors, them playing or jumping on my legs was a concern.

$& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My great grandmother was a hard working, straight arrow that believed in busting your ass for what you want. She also could work circles circles around me as a child. She was obsessed obsessed with growing roses roses and snap dragons. She would put me in a wheelchair and wheel me outside for hours on the porch, talking to me and letting me enjoy a little bit of what the outdoors had to offer. I was lucky to have her for so long in my life, she didn’t pass away until until I was in college. She was one of my favorite people and we were close. On a daily basis she reminded reminded me that I could be anything or do anything I set my mind to. After the casts were removed it was back to school. 2nd grade was difficult as my right leg was still in a boot cast for three to four more months, so crutches and limited movements were still still a nuisance. This didn’t allow me to move very well, and gym class and recess had to be b e constantly modified. Once the casts were completely gone, normal sports didn’t entice me much due to to the injury. injury. Anything that was high impact, such as running would cause pain to the point of tears for the first 4-5 years after the accident. Swimming became an interest because it didn’t bother my legs, and the neighborhood pool was directly across the street growing up. I was a decent swimmer by the age of eight and was not scared of too many things in the pool.

$' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Halteman Pool, Muncie, IN, my childhood home stood right across the treeline. (Closed in 2016)

I would spend hours swimming and jumping off the high dive; I basically lived lived at that pool. The swim team team was my major source of exercise exercise in a team setting. In swimming, I was always a sprinter and pretty damn good at freestyle. Unfortunately I never figured out that I was mostly fast twitch fiber, and coaches at the time time had me swimming way too many laps. My best times times in the 50 Freestyle were 24 seconds and I could swim almost 325yd lengths under water. I always thought I had trouble with 200+ meters because I was out of shape, but in reality, I was built to be explosive. Not knowing it at the time, we would spend hours at 6am 6 am swimming lap after lap. This ended up being very advantageous. I started to develop a great work capacity in all of my muscle groups. This idea of work capacity is also commonly referred to as General

$( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Physical Preparedness Preparedness or GPP. The ages of 8 to 12 were were spent playing outside, biking, skiing, playing basketball, and any other sport I could find. Although other kids were better than me at many athletic endeavors, but I would always give 100 percent at whatever I would try.

Biking always stayed with me, even after my my injuries. Hours were spent building jumps, racing the streets, and trying new tricks. My friend Aaron’s dad, Brian Kirk, owned the bike shop in town, so we always had coolest bikes on the block. Brian Kirk was also an avid runner, completing many marathons and triathlons, while dabbling in weight training. I remember his Bow-flex at home, which we would toy with occasionally. He was the first man I knew that lifted weights and actually worked out as a part of his daily regimen.

$) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Kirks Bike shop (Muncie, IN) one of my first summer jobs assembling bikes circa 1992

Being on my bicycle was a huge part of my life. All of the neighborhood kids would ride from dawn till dusk some days, even venturing over to the university for more extreme stairs and guardrails. I was very skilled on a BMX bike, and noticed that my legs became quite strong in in the summer months. We would ride ride hard and try many tricks, from jumps to stairs to rails. At this time I realized that I was competitive, c ompetitive, I would practice something over and over until I figured figured it out. Anything that I made my mind up to do, I would stick with and push until mastery. The competitive bug was more a personal challenge challenge against myself, I never really envied others I was mainly concerned with just becoming as good as possible.

$* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I was always always a little too big after the accident. I wouldn’t say I carried a lot of fat, but my body was never the same after being bed ridden ridden for almost a year. My metabolism was slow, my eating habits were bad, and my physical activity was limited for such a long time after the accident. That was pretty much my young childhood, being outside, swimming and riding my bicycle. bicycle. I wasn’t the star athlete, nor was I the best at anything, but I realized then if I wanted to be good at anything, I was was going to have to work harder. At this time most of my attention was with physical activities, and although I tried in school, looking back I was not interested in my studies. My mom had told me later that doctors advised her to start me on ADD medication, but she never really considered that to be a good option. To her I was just an average kid with a little too much energy.

Things I would have changed at this age: Gymnastics as a youth:

Unfortunately, most of my physical activities as a child were cyclic, meaning the same motion. motion. It was a matter of finding things that didn’t bother me from my injuries. Being limited to cyclic activity caused hip and certain c ertain joint flexibility to be ignored. These are things I would later need to be a better powerlifter and overall strength athlete.

%+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Flexibility, mobility, dexterity, and strength

Many of the developmental Soviet books speak of gymnastics to develop flexibility and overall body strength. Swimming attacked those areas but it was very repetitive, and not really a great builder of hip mobility. Due to my car accident my hips and legs were already very tight, otherwise I could have gained more strength in different areas and flexibility at this time. The real reason for various activities during your youth is to develop work capacity and an ability to tolerate things that may be painful or slightly uncomfortable and to learn to deal with being b eing tired and fatigued. fatigued. Without this main base of work capacity, I do not believe that I would have excelled quickly in the sport of powerlifting, if at all. This is becoming a huge problem in the United States. With the absence of P.E. classes and general

%" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

fitness decreasing in younger populations, this will lead to bigger problems when these children become adults. Doctors and therapists are already seeing huge differences in the Army entrance tests.

General Soldier estimated measurements (pre basic training)

Year 1960- average weight 165 / average body fat 15% Year 2012- average weight 200 / average body fat 23%

Tips for parents:

I would strongly encourage all parents to enroll your child in tumbling and gymnastics at age 4-8 and keep them in it for at least a few years for development of mobility, flexibility, and strength. These characteristics characteristics are more difficult to attain attain at the ages of 13 or up; by then you will have to play catch-up to others who have already already worked on these skills. This holds true no matter what sport your child might have interest or talent for.

The ages of 4-8 are perfect for the lengthening and development of mobility, balance, and overall body %# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

strength/coordination. This gives a large base for adolescence when body segments change length and resistance training becomes important. important. Soviets were were experimenting experimenting with with actual lifting at the ages of 8 years old (although very light). Another great point is the development of work capacity and mental toughness. This allows workouts in the teenage years to be much more rigorous than a child with little to no physical experience. When I started started to weight train my ability ability to tolerate pain was high, and my workouts of an hour were not so bad when I was used to playing p laying hard for 4-6 hours at a time. However, I believe if gymnastics were a larger part of that activity, it would have helped tremendously.

%$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Start of Lifting: Age 12 My uncle Jon had come to live with us when I was around 12 years old, which which was great for me. He was my closest uncle and had motorcycles and all sorts of interesting things. I was very lucky to have a cool uncle that would take me under his wing. We were inseparable and he saw potential in me. The first recollection I have of weights besides Brian Kirk was my uncle’s set in my family room; they were plastic, sand filled type. It was a huge deal for me to do some some lifting with with my idol.

He became one of my father figures after that point. And a great one he was. was. Although my uncle Jon never had much money, you

%% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

could never find find a more likeable guy. Jon would show me me how to train occasionally, but weights never took the place of riding bikes. All we had were free weights and a bench; most of the training was arms and bench pressing. My uncle was built well from his work work in a foundry and from being generally generally active. All I wanted at that age was to be built like my uncle, lean and strong. At this time, training was only occasional, nothing regimented. I remember in the 6 th grade being able to do reps with 110lbs on the bench. I would have my friends over over and we would toy around with with the weight set. My good friend friend Nate was always a better athlete than me. me. He could run, jump, and even swim better than I could. But for some reason, even then, I was was stronger than my friends with the few lifts we knew. Not by leaps and bounds, but enough to catch their attention. In 7th grade my middle school offered a resistance training class that lasted lasted for a semester. Like most middle school gyms there was little equipment, but there was a bench machine and a few other select pieces. Mr. Frank, the the gym teacher, was amazed that I could lift the stack. 250lbs was the maximum amount you could load. The entire class was stunned, and frankly so was I. At that point all I had really done was play p lay around with the sand filled weights in my family room, room, and been an active kid outside. The machine had no bearing on free weights, but was a huge accomplishment in gym class. Most of the other kids were were lucky to get 100lbs. This is where I started to realize that weight training might have some value to my life. I liked the attention I

%& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

got from being stronger, and I liked the fact that I could do something better than most people my age.

Northside Middle School Muncie IN in the early 1990s

During the summer of 1992, I played played junior high football. I was a guard on the 7 th grade team, but needed more leg strength. I was still under-developed due to the car accident in my lower extremities. My lifelong friend, Nate Shadoin, Shadoin, had talked me into going to the local YMCA with with him to start a training training regimen. We started to train, not really really knowing what we were were doing. My upper body strength was above average, so most of our summer days were occupied by training the bench press, arms, and shoulders. We would watch others, mimic programs, ask questions, and do our best to figure out our plan of attack. Nate was a better all around athlete than me, and pushed me hard. We would spend spend hours in the gym, training to exhaustion, in no air conditioning cond itioning and blistering temperatures.

%' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Although I was strong in the gym, my real goal at the time was to become a better athlete. athlete. I worked on sprints and conditioning as well, usually a few hours after our weight training. This helped when football practice started, and also helped me become slightly leaner.

Northwest YMCA, Muncie IN where it all started

I remember after that summer, being instantly hooked on weight training at the YMCA. For some reason, reason, running and conditioning always flared up my leg injuries, but weight training never really gave me many many issues. Nate and I just went in and did whatever felt right at the time, mostly full body workouts to my recollection. There was no plan of attack, no thought behind b ehind what we were doing. We would go in and completely completely destroy every body part. We then would ride our bikes home and die. Looking back now, this was the best and the worst way I could have trained myself.

%( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I became more fit, no doubt, but b ut wasted a lot of time and energy on senseless activity. activity. I would definitely characterize characterize our workouts as overtraining, but it wasn’t like today where you could find at least least semi-intelligent semi-intelligent resources on the Internet. There was a huge shortage of good information out there for the average person.

A Bump in the Road That spring my father had been diagnosed with terminal cancer. He was a smoker, and exposed to Agent Orange during the Vietnam War while serving in the the Marines. My father was was a stout 6ft 3in tall and weighed in around 250 lbs. After only 4-5 months, he was less than 140lbs.

One of the last family photos with the whole family circa 1993 , here my father was about 3 months from passing away

%) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

At the time my demeanor was affected because of my dad’s illness. I became more of a loaner, doing a lot of things in isolation. My circle of friends and acquaintances became very limited. I really really didn’t didn’t know how to deal with with the situation. I was too young to think like an adult, and too old to not realize what was happening. August of 1993 my father was gone. I remembered the soreness of training and energy from working out actually minimizing the pain of his passing, and weight training became my therapy. Weight training training was a way to help with the sadness, sadness, anger, and the pain of my loss. I think in a lot of ways, this is what made the the gym stick with me for my entire life. It was a release of emotion, that when dealt with in other ways, may have landed me in much trouble. A few weeks later when football arrived, my body had started to change slightly. My legs were were bigger somewhat, somewhat, but my upper body had really started to take shape; some from just growing, but a lot from training. I had put a lot of work in the past six months, and some of my extra weight was turning into muscle. Now the husky kid was starting to become a little more athletic. In 7th grade I was around 170lbs. By the 8th grade I was finally caught up for the most part with my classmates and I couldn’t wait to get back to the gym after football season. Although I loved football, I knew even at that point I was not a team sport player. player. I wanted to be in control of whether I won or lost. I wanted to have all the rewards, or all

%* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

the defeat. So I started to dabble with boxing and wrestling, wrestling, but weightlifting remained my passion. I had also started to read fitness magazines, seeing old pictures of Arnold, and all the other great bodybuilders of the early 90s. I couldn’t believe believe how large and and defined those guys were. I knew nothing of powerlifting at this time, time, but I did know I wanted to be built like Arnold in Terminator.

Arnold: The man, the myth, the legend

I think my training was more aesthetic in those days because that was the type of information available to the public. &+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Having the big set of shoulders and arms was all most people at the normal gyms cared about. I only had access to Muscle and Fitness Magazine , which in the early 90s was far worse than now. This is when a man by the name of Brad Warner started to take notice of me. He saw that I never missed missed workouts, and was intense in training. He knew I had the beginnings beginnings of something, but wasn’t sure what. what. Brad was a well-built guy that worked at the YMCA and was starting his bodybuilding career in college at Ball State. His muscle symmetry symmetry to me was insane, even though he wasn’t huge in in stature. So I started asking him for advice, and guidance, in which he was more than happy to help. I found out what what days he was was working, and started to have him help me with small technique pointers when he had free time. At 14 I was almost 180 180lbs. lbs. I had been working out for a year and was a big kid for 8 th grade. My build was improving, improving, but itit still wasn’t all good weight. Ever since the car accident, my body became a little huskier and I carried too much in the wrong spots. Being self-conscious motivated me to train harder. Initially I started lifting for aesthetics, but my friend Brad had commented to me that I was more built for powerlifting. I wasn’t sure what that was, was, but my training training started started to to shift. I moved away from looks and size and towards strength. Although I always wanted to be a bodybuilder, it was apparent that my natural frame frame was better for something different. different. This mindset has always stuck with me at some level.

&" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Brad directed me to a man named Tim Smith. Smith. Tim was a national caliber lifter during the mid 80s and had benched 500 raw at under 200lb bodyweight. He also had some impressive squat and deadlift deadlift numbers. I had seen him in the gym; luckily he was a very approachable guy who was more than happy to take me under his wing. wing. I was happy to be in a crew of strong guys. I was hoping to one day become one of them. Tim had everything I wanted in life. He lived in a great house, had an awesome job, and was the big cheese at the YMCA, and still is to this day. He was 5ft. 6in. but close to 200lbs. of solid rock. He was very capable of 500lb bench presses, 600lb squats, and 600lb deadlifts at the time. To me he was the strongest guy I had ever seen. He was my mentor for the next 6 years or so. so. When I started started with Tim, my lifts were were written down in my old journal. The interesting thing about Tim was that he knew what it meant to work work hard in the gym. Before I was allowed to train train with him he told told me I had to be able to do a pull-up. pull-up. This was a simple task but one that would take months of work. Tim wanted to see how dedicated I was to lifting, but what he really did without even realizing it, was make my back insanely strong before I got on the bench with with him. For this I will always be grateful. I knew I was was a hard-worker, hard-worker, but gaining the strength essential for benching heavy and benching well at such a young age was invaluable.

&# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Matt- 13 years old:

Squats

185

Probably the worst form ever

Bench

165

For some reason I was strong from the start

Deadlift

225

I remember this being an absolute grinder

Our training program was as such:

Saturday: Heavy bench training with a focus on shoulders and triceps. We rarely worked up to a heavy max, and usually no less than a 2-RM. Most of our work was based on reps. They were full range, with little change other than the rep schemes.

Workouts looked like this: 1. Bench work slowly up to a 5-10RM usually in 6-8 sets Burnout sets either wide or narrow grip with 50% (This alone would sometimes take 45min)

&$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2. Military Press of some sort 3 sets of 10-12, we rarely ever did these heavy but worked on a burn.

3. Then we did triceps, usually cable pushdowns, but sometimes skull crushers at 3 sets until failure usually with different weights. Lateral raises raises and pec work were always always included.

4. Our template for accessory work was very simple: 3 sets until failure, using a weight that allowed around 8 reps.

Monday: Heavy squats with lots of leg volume 1. Squat day was always hard for me at first. We did squats based on volume, most times using a pyramid style of training 1210-8-6-5-4-3-1, and then we would start over hopefully with a new number.

&% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2. Then it was off to leg presses, leg curls, leg extensions,and calf raises. Most of the time we used 3 sets of between 8- 20, and these were rotated weekly.

Tuesday: Upper body dumbbells presses of all types 1. This day always started out with dumbbell dumbb ell bench presses, usually higher rep ranges of 20+, and we would work up heavy for more than 1 set. 2-4 sets, trying to best anyone in the group, with Tim always coming out with an ass whipping to everyone.

2. Then we would move on to pec flys, biceps, and lateral shoulder raises. raises. 3 sets of each for different rep ranges depending on the weight.

Thursday: Deadlift day with lots of lat work 1. Deadlift days were similar to squat days. 10-8-6-5-3-1 rep schemes in a 6-week wave. This worked well well for my developing years.

&& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2. After deadlifts were completed, we moved on to tons of lat work, in the form of pull-ups, lat pull-downs, pull-downs, and various rows. (In the beginning I couldn’t do a single pull-up). This exact system was used for 4 years y ears from the age of 13-17.

This training was a traditional form of Linear Periodization (which is the model used by Ed Coan discussed in this book). It was a great all-around builder. The first 5 years or so I had never seen or heard of other ways to train nor thought of new methods.

Results from this system:

Squat 185 to 500

Bench press 155 to 375

Deadlift 225 to 515

&' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My 3rd lifting full lifting meet circa 1995, 500+lb squat, still had picture perfect form as a kid. This was a result of moving slow and taking my time getting strong.

These were my lifting accomplishments at 16-17 years of age. Looking back we had very little variation, using mostly the classic lifts in order to achieve results. There were definite positives and negatives to using this system. Competitions were were far and few between, as we would just max in the gym. I considered this my “train to train” phase. Meaning, I just found the love of lifting weights, did a few competitions here and there, but never really compared myself to others. I just focused on working hard and paying my dues. Fortunately, we incorporated peaking phases and yearly off seasons. It was important that we we had rest from big lifts. So we would switch training on everything to higher reps and lower

&( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

weight. Without my mentors, mentors, I would never have done this on my own. I believe all weightlifting should start with learning to love training and being a student of the game. I cared about how much stronger I was getting, but I was in no real hurry to achieve anything. I just let my body grow and do its thing. If I felt tired tired or beat up, I backed off a bit. If I felt strong, I pushed a little harder. I learned to listen to my body, and learn to slowly strengthen my mind. Most lifters skip this step, looking at gaining gaining strength too quickly and not putting the time time into their efforts. This leads to injury, lackluster performance, and a short career.

"#$%&' (%$)*)*+ ,-&./#

,-. /00123 "4$ 5/67

,18/2-3/ 9:3/:7;3< )4"# 2/67 =;>?3 @12A #+ 6=B7 2/67

&) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Positives 1) I always felt comfortable with a straight bar, even after long periods of not using them. 2) I had a pretty big work capacity: I could work out for 2 hours straight and not get tired. 3) I built a lot of mental toughness and pain tolerance through high reps. 4) I gained a good amount of muscle mass due to the higher volume.

Negatives 1) My body had constant wear issues: elbows, shoulders, etc. were always sore 2) I lacked focus on my weak points which made my lifts stall at this point. 3) Although we did the big lifts, small technique changes and specialized perfection of form were not closely monitored. 4) We trained exactly the same for months with little variation, which would cause staleness and burnout.

This simplistic system had more positives than negatives for my developing years. Work capacity for the later years years was always strong, as well as a good base of muscle tissue. My weight went from a soft 185lbs at 13 years old to 240lbs at 17. I was looking muscular and my body was transforming. transforming. This in my

&* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

opinion was exactly what I needed in order to achieve results later. Although our accessory work and weak muscle groups could have used more attention, we did the best we could with the knowledge we had at the time. Additionally, this training was building my connective tissue. As a young lifter I never had more than a small pull or strain, never any big injuries. High volume training definitely definitely has its place in the developing developing lifter. During my teenage teenage years, doing lighter sets and lots of reps had its merit, and for 5-6 years brought me very good gains.

Stepping Up My Game At 17 years of age, Tim Smith introduced me to a gentleman by the name name of Jim Jim Dawson. Jim was a world-class deadlifter in the 70s with a staggering pull of 722 at 242lbs. bodyweight. He trained with a small small group in a little town of Ridgeville, Indiana, 25min from Muncie. Muncie. The group was compromised of Jim, Sonny Runion (USAPL state chairman), c hairman), and Joe Goodhew, a good ADFPA lifter himself. himself. These guys were current lifters, all of which were stronger than me, something that I needed in all lifts to push my limits and make me strive for more strength.

'+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Capt. Kirk Karwoski squatting 1003 considered by many to be the greatest squatter ever circa 1996.

I was starting to read Powerlifting USA, and seeing animals like Kirk Karwoski on the covers and in articles. I was amazed at what other people around the country and the world were accomplishing. I never looked at it as a negative though; though; it was always just my goal to be as good as one of those guys someday. Because I started off being weaker than almost everyone I trained with, I never had the “big fish small pond” issue. issue. I was always glad to be able to work with people stronger than me and pick up valuable information. This was a huge advantage for me throughout my career. My weekends were now spent at Joe’s gym in Ridgeville training with the big hitters hitters of Indiana. I had a good base, but now it was time time to hone my skills in in meets. I entered my bench meet

'" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

where I bench pressed 375 lbs. lbs. in New Castle, Indiana. Most of my lifting at this time was pretty basic, heavy 3 to 5 reps with tons of warm-ups, walkouts with heavier weights, and tons of pauses on both the bench and the the squat. At the time it made me feel weaker, but it built a strong base. At 18 years of age, during my senior year, I entered a power meet where I squatted slightly over 550, benched closer to 445, 4 45, and pulled slightly slightly over 575. My hard work had finally paid off, and I was the state high school powerlifting champion with all the state records records from 14-19 years old! Jim, Tim, and Sonny were were very proud of me, and I was excited to call them my coaches, friends, and training partners. partners. I was officially hooked. Powerlifting was all I thought about, and I wanted to be the best. The high volume work was just what I needed at that time. This allowed my tendons and ligaments to become very strong and resilient to injury. I always had more in in the tank in all my my lifts, which was good for my mind and body. Jim was careful to push me enough to get better, but never enough to over-train or wear me out. This was my first lesson in in training smarter, smarter, not harder. So from the ages of 17-19, my training looked something similar to this:

'# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

,-. I00123 #&G "4$ 5, DBE F-. /001237

J/-K< /001237

%&G

$+G

'H 2/67

$4& 5,

C2-;:;:>

As you can see in the graph, training was starting to become balanced with more heavy work, and less hypertrophy. This is where training became more specific to the task, but still had a good general base.

Ages 17-19 Training Split Mondays: OFF

Tuesday: Bench press rep work

We always stayed under 225, and most of our work was done with dumbbells or machines on this day.

'$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Accessory work was based on shoulders and triceps with a little bit of pec and bicep work as well.

All exercises still consisted of 3 sets per muscle group, and workouts were in the range of 1.5 hours in length.

Wednesday: Leg assistance work

We didn’t do much barbell work on this day, mostly leg presses, machines, etc, working as a bodybuilder would.

Thursday: OFF

Friday: OFF

Saturday: Heavy squats and deadlifts

On this day I would drive 30 minutes away to train with the stronger crew: Sonny, who had a squat of close to 800 and raw bench of 530, Dawson, who had h ad pulled 722 in his prime, and

'% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

some other guys that were were strong. We did a lot of pauses and squats with heavy walkouts.

These workouts would take upwards of 2+ hours, but form and technique were were more closely watched. Both my squat and deadlift were on the rise.

We would do upwards of 10-12 sets of gradual progression for squats, usually for heavy 3 or 5 reps.

Deadlifts followed squats. Heavy 3s and 5s were were utilized. Heavy eccentric work afterwards, along with a lot of grip and various back exercises.

Each set was followed by a long rest period, which really helped me prepare for powerlifting meets at the time. I was able to practice ramping up my energy after cool-off periods for each lift attempt.

Sunday: Heavy bench press

Bench pressing was still done with Tim at the YMCA. We utilized wide grips, close grips, inclines or declines, and rotated them on a '& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

weekly basis. Rarely would we do heavy singles, but many many times times 3s and 5s. The workout was finished with 45 minutes of accessory work. It was important to practice a lot of pauses both for squats (with no box) and for the bench press for anywhere from 1 to 5 seconds. These were used at least least once a week on a few sets. This helped with the long pauses at the meets and built confidence in strict lifting at both the state and national level. Little variation of training existed during these years, but I did notice that training with different crews ended up being more specific to powerlifting, which was really boosting my meet results. At this time I held every teenage record record in the state. This is when Jim told me, “You have to go compete against people outside of Muncie, outside of the state, to push your y our limits”. At 19, I was asked to do the World Drug-Free Powerlifting Federation (WDFPF) championships held in Nebraska. It was a new experience to travel that far away to a meet, and to compete with more than just the people in my area. I cannot recall a meet that had me more nervous. Although I had confidence, this was another level of competition. There were quite a few Europeans there and it was interesting to see international lifters for the first time.

'' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My first squat into the 600s

I remember this being my first meet to squat 600, 600 , bench close to 500, and deadlift in the low 600s. For me, squatting 600 before the age of 20 was a huge accomplishment, and one that I was proud of. A great motivator for me was that I never felt strong enough, so I remember never feeling like I had accomplished my goal. There was always more; I could always be be bigger and stronger. My teenage years were coming to and end, and it was bittersweet. I had chased the the state USAPL records for so long, and that organization was the only one I ever associated with at that point. Looking back, I’m glad I started and stayed in that federation so long: it gave me flexibility that I never had before, and made my lifts strict, sometimes more strict than needed. needed. I '( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

recommend to anyone getting started in the lifting game be involved with the USAPL, and develop in that organization in the beginning years years of lifting. Some of my fondest memories of weight training were in the USAPL, and they still hold the best nationals for teenage, junior, and college ranks in my opinion. Having to go very deep in squats, and pause benches for a considerable time, gave me a huge advantage when switching to multi-ply gear, as well as training for raw competition. If I had it to do all over again, I would have stayed completely away from gear and belts in the first 5 years of my training.

') Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The College Years

(That almost didn’t happen) Directly after high school, I wanted to go into welding for the pipe-fitters union. I loved working on cars, welding welding materials in the garage, etc. Honestly, I had screwed around in in high school and only cared about weights. My GPA was not that hot, so I figured, “to hell with college.”

Ball Memorial Hospital 1999-2003, where I learned the value of hard work.

'* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

After completing a short welding school through Purdue University, I was hired as a welder’s assistant at the local hospital. A man named Ted Stevens became my new mentor. He was a hard-ass pipe fitter that could weld anything together, and so smart with angles and fabrication that it blew my my mind. He had worked on the Alaskan pipelines in the 70s and was just an all around badass workaholic. From 18-19 years years old, I saved enough money working with him for ten months to pay for three years of college. college. My lifting suffered and my weight dropped, but I still made it to the gym to train.

Welding pipe for A/C units

(+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Ted asked me what I was going to do with the $20,000 I had saved. I said I wanted to buy a motorcycle, or a car, or something of that nature. nature. He looked at me, pissed as as hell, and said, “You’re going to college college you little little fucking shithead!” Until that point point it really hadn’t crossed my mind. He said, “don’t beat your body down doing this shit job your whole life like I did, you’re too smart for this.” At that time, I really didn’t didn’t believe him, and kept my job as a welder. I continued working through through the summer of 1999. I remember being in full welding gear close to 100 degrees, and welding or cutting out pipes for ten hours a day. The work was was back breaking, and as the week rolled by I realized Ted was right. Welding just really wasn’t what I wanted to do. I was good at it and made good money, but breathing b reathing smoke every day, and going home exhausted only only filled my wallet. It wasn’t allowing allowing me to progress my lifting.

Strength Coach as a career?

I had a great friend friend named Shawn Shawn Honaker. Shawn was enrolled at Ball State University in town. We had been friends for a short time, time, but got along well. He was a good old boy, and we had many common interests. I began to talk to him about what I wanted to do with my life. life. At the time I had no clue there were people who made made their living living as strength strength coaches. All I knew was that I wanted wanted to do something something with weight weight training. Shawn had a (" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

friend that worked for the Indianapolis Colts as an accountant. One phone call later, I was off to visit a pro football team. When I arrived, arrived, Shawn’s friend friend greeted me me at the door. He walked down the hall with me and said, “I have the perfect person for you to meet.” The name on the door was John Torrine, head head Strength and Conditioning coach for the Colts. I couldn’t believe believe it!!! There was a job in the pros that had my name written all over it. I sat in his office nervous as hell. He was in a meeting, so I had a few minutes to look around. I saw degrees, accomplishments, and all kinds of awards. Until that point, I had no idea that teams even had jobs of this nature, in the pros or college. Being from a small town, this type of knowledge was a little hard to come by. John entered the room with a strong handshake, and looked me dead in the eyes the whole time. He asked what I wanted and I said that I wanted his job. He laughed and and began to explain explain to me that there there was more to this job than weight training. We talked for a few hours about nutrition, conditioning, weight training etc., and then he showed me around the facilities. facilities. The weight room was actually actually smaller than my local YMCA. I was slightly disappointed that the gym was small, and seemed barely used. He explained to me that injury prevention was key with the athletes. He explained to me that for jobs like his, I would need at least a master’s degree. degree. All of a sudden, my anxiety was at an all time high. I watched high school flash before my eyes, all the

(# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

times I didn’t take classes seriously, goofed off, and concentrated on other things beside school. That 45-minute drive home was a rough one. I was determined to try to make, it but how? The next day I was back to work with with Ted. I explained to Ted what I needed to do to get a strength and conditioning job like John’s with the Colts. He looked at me and said, “Well L what the fuck you waiting for?” He was right. I was one year out of high school, 20k in the bank, and ready to start school. So I went and applied to Ball State. I filled out all the paper work, and was well on my way to the college life. Or so I thought. I received a letter in the the mail from from Ball State. It was colorful, and I was excited to open it. The letter came back stating that my grades were not to the standard that Ball State would accept me me into their program. I was was denied enrollment. I was totally heartbroken. With all of the wind out of my sails, I felt like a truck truck had hit me. me. I went and slammed the letter letter on Ted’s desk, and told him, “look I told you!” I can’t get into school. Ted looked at the paper for about 30 seconds, and handed it back to me. He stood up and said, “During our lunch break you’re going to go down to admissions and shove that paper up their ass and tell them they are are letting you in school!” If not for Ted, I would have taken the letter to the trash and never thought of school sc hool again.

($ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Ball State Admissions Office 1999

Early Monday morning, I went to admissions, which was literally two two blocks from where where I worked. worked. My heart was was racing; I was scared. I remember sitting sitting in the waiting area, heart-going 100mph. This was a life changing moment and I knew it. All the cards were on the table. The secretary called me in. in. She led me to an office occupied by a younger, fit-looking fit-looking guy. He said “could I help help you?” I said, “yes I got this letter of denial, denial, and I want to be accepted into school.” He looked at the paper and typed in my name to pull my file. When my file popped up he said “ahh, your grades Mr. Mr. Wenning, just aren’t good enough to be accepted.” He then suddenly asked, “you look familiar do you work out at the YMCA?” I said, “yes been there for quite some time, I compete in powerlifting.” He said, “I thought thought you look look familiar. familiar. I’ve been been trying to put some weight on myself, what do you think about creatine?” (which was a newer newer supplement at the time). I said,

(% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

“well it works by allowing more water, therefore ATP into the cell, making you slightly bigger and more powerful.” His eyes lit lit up with amazement. “So you’re pretty into this weightlifting huh?” I explained my goal of becoming a strength coach for pro-athletes, and that it was important to me to personally exhibit what I want to teach. He smiled and said, “it took a lot of fortitude to to come into admissions.” admissions.” I told him I had saved 20k over the year and I was ready to get focused with school. This was my my money I killed killed myself over, over, and I didn’t have a penny to waste time on classes and not pass them. He replied that he wasn’t sure what he could do, but to be looking for another paper in the mail. This wasn’t a yes answer, but it was better than no. For weeks I wondered if I would get a second chance at acceptance to school. Even at work my mind was at another place. Would I be stuck working a job like this, or off to school to follow my dreams? My life was in the balance of one letter letter in the mail. Two weeks before fall semester started, I got a letter saying that I was accepted on probation, and needed a 2.75 GPA to stay an active student at at Ball State. It was a long road. English 101, chemistry, history, all of which were not easy for me. But for some reason, paying $400.00 a class makes you study a little harder and listen a little more. more. That next semester semester I hit a 3.65 GPA and made the deans list. list. I was finally a college student that could make the grades.

(& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Ball State was known for exercise science, which I didn’t know at the time, and had some of the best researchers in the world. Dr. Robert Newton, Dr. William Kraemer, Kraemer, and Dr. David Costill to name a few. They were studying all kinds of interesting things. Resistance training in space with NASA, single cell muscle and physiology, hyperbaric hyperbaric chamber training were were a few examples. I was blown away away by all the things that I was encountering. encountering. We had force plates to measure ground reaction forces, which I was keen on for weightlifting, as well as motion capture cameras for all types of data. I was was in heaven. Most importantly, they had a powerlifting team. team. Even better, the team was was allowed to train in the athletic weight room, far beyond the grasp of the YMCA. Y MCA. They had loud music, tons of squat racks, and an atmosphere that demanded attention. In the weight room was the head coach Wade Russell, former tight end in the NFL and a mountain of a man: 6ft 6in and about 290lb of insanity. This guys voice made everyone pay attention.

(' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My first powerlifting meet with the Ball State Lifting Team

Along his side side was Justin Cecil. A very smart grad student that was also on the ball with with the athletes. athletes. I immediately started started to volunteer any extra hours I had in the weight room. This proved to be invaluable in not only being a coach, but also learning how to get stronger stronger by pushing others limitations. This was also also the first time I was introduced introduced to a team setting. I knew then and there that training in a group is the only real way to push your limits every every day, and do it safely. Group training made you step outside your comfort zone and match others intensity. I began to learn about athletic warm-ups, and a more rounded approach to training. We would stretch much more, and our lifting had more strategic plans for accessory work as well as longer mesocycles mesocycles (monthly to tri-monthly plans). I also learned

(( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

about off-season training, and that a yearly plan may need to differ from in-season training. training. This logic changed my off-season training forever. forever. I worked on conditioning, walking with with weight vests, kettlebell swings, stairs, some boxing and wrestling. Initially, I was weaker when weights were the main focus in training, but not for long. In fact, my weights weights would start start to climb since my joints felt good, muscles were recovered, and mentally I was ready to strain again. This was exactly what I needed. needed. It allowed me to improve improve athleticism while staying lean, and not get burned out. In powerlifting one must have an off-season, and work on other forms of athletics, especially in the younger years when building your base of training. I had almost 10 years of lifting lifting under my belt and truly believe the things I learned during this time in my life kept me in the game for the entire time.

() Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Training Template: Introduction to Soviet Systems Age 19-23 Because of school and work, training was moved to later in the day. Training usually usually began around 6-6:30 PM after all all of the athletes were out of the weight room. It was a tough transition to train late. It worked to my advantage, because I learned that that getting stronger at different times of the day was beneficial for meets since you were not in control of when you y ou did your lifting on meet day. At 20 years of age I went to the Arnold Classic with a good friend, Brad Sheward. At this event I witnessed insanity, insanity, but bodybuilders weren’t weren’t what caught my eye. It was the Bench Bash on the main stage. George Halbert and others, doing things I had only read about in PLUSA magazine. It was amazing to watch these idols brawl it out on the platform with weights.

George Halbert with an impressive im pressive 766 at 242 bodyweight

(* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I saw these legends bench pressing the weight that I had one day hoped to squat! I’m still amazed amazed to this day, and for the people that never witnessed the pro lifting at the Arnold (pre 2007), they truly missed the golden era of hardcore powerlifting. At the end of the bench, crews of guys were rushing out of the door, trying to avoid the normal Arnold crowd. crowd. They were the most impressive guys I had ever ever seen. Brad tapped me on the shoulder and said, “Dude here is your chance to talk to Louie Simmons!” He walked by and seconds later I was running running through what seemed hundreds of people to catch him before b efore he left the building. I went right into the crowd of animals, and said “Hey!!! Louie!!!” I introduced myself and said I had read a lot of his material in magazines and wanted to come by sometime. Louie asked me what what my strength level was. After short pause pause he said “sure, get a hold of me.” The next week week I called. I was filled with excitement and nervous at the same time. I had no idea what I was getting myself into. Soon after that, I found myself traveling to Columbus, Ohio, on the weekends weekends when I could swing it. As an undergraduate undergraduate (1999-2003) I was still working at the hospital on the weekends, and helping in in the weight room between classes. I was one of the first paid undergraduate strength coaches, so I was making a small amount of money in the gym, and great money on the weekends. This left time for training and that’s about it. My first few years of going to Westside would consist of me driving up to squat on Friday evenings, staying at Louie’s house )+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

and waking up early, benching with the Saturday crew, and then driving 2.5 hours home half crippled. But it was well worth the drive. Some incredibly strong guys at Westside surrounded me. They were light years ahead of me but I was determined to be one of them one day.

The original Westside gym, 800 square feet of intensity and blood, this is where many great lifters made history.

This is where I started to learn the conjugate system, and started to incorporate bits and pieces into my training. The system, although simple in nature, can be complicated due to the amount of exercises one can select and his or her knowledge of their own weaknesses.

)" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

0##1&' 2%$)*)*+ 3-&./# 4$'-.(

,-. /00123 M<:-F;N /0013 5/6;3;31: /00123

This was the first system where my training was evenly split with volume, speed, and maxing

First template using conjugate principles: A) I started using box squats in my programs B) I started to dabble with speed work (but not really

understanding it fully) C) I started to use max effort work (1-3 RM) more frequently D) Accommodating resistance Bands and chains (chains (chains mostly

at first) bands were still very new to training.

)# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Template for the years 2001-2003: Collegiate USAPL National Champion, multiple American and State Records

771 Junior American Record Squat

MONDAY: OFF TUESDAY: Dynamic leg day (squats)

)$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

•

•

•

•

•

•

6-10 sets of 2 reps mostly using a low box with 50-60% 50-60 % real weight and 100-150lb of band (based on a 750-770 squat) Speed pulls 8x1 with 50-60% and some form of band or chain Reverse hypers 3x6-10 Glute ham raises 3x fail Abdominals mostly standing Workouts done usually in 1hr 15min (between sports teams)

WEDNESDAY: Dynamic bench day •

•

•

•

6-10 sets of 3 using 135-155 and a red band 3 sets of dumbbell bench presses Tricep work 2 exercises Lat work 2 exercises

THURSDAY: OFF

FRIDAY: Max Effort Squat or Deadlift

(Drive to Westside or stay in town with the powerlifting team) •

2-3 accessory exercises, very meet specific that day with lots of rest in between sets.

)% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

SATURDAY: Max Effort Bench •

•

•

Would rotate chains, bands, real weight and started to use boards. Heavy triceps 2 exercises Heavy back and rear delt work 2 exercises

SUNDAY: OFF

What realized when first switching to this system was that I GOT WEAKER! My lifts for a short time (4-6 months) actually decreased. My intuition was that my volume was much lower, so my body was not getting as much work. But the intensity intensity was much higher with the speed work and the max work on a consistent basis, which fried my central nervous system. This is when people usually discard the system or get frustrated. However, a clear understanding that lifting heavy is just as much neural as it is muscular is key. I continued on the path, and trained trained hard. I did a little little more accessory accessory work (like I was used to) to get the muscles working more. 2003 was the year: I had been using the above template religiously and my last collegiate nationals were approaching. I was learning better ways to drop my intensity down right before competition. This allowed better recovery.

)& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

When it was time for the meet I was strong, quick, and dominated all the lifters that year at Nationals. I was still lifting in the USAPL in the junior and collegiate ranks at the time and was hitting some impressive numbers with strict drug testing requirements. As far as the USAPL was concerned, I was one of the best young lifters, even holding some American records in the squat (771), and bench (589), and the total (close to 2000). I had one final meet left in me as a junior, so in September, I enrolled in the Viking Open (USAPL) in Chicago, and went for all I had. I broke a few American records at that meet and caught the eye of Ed Coan. He approached me to shake my hand and said: “Great job. You should come up up and train with me sometime.” sometime.” I then realized I had been invited to train alongside the greatest lifter to ever compete in powerlifting.

Ed Coan, greatest lifter of all time here squatting 1000+

)' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Eddie’s ideas were very old school but worked. His training was similar to what I grew up with, progressive overloading, with the big lifts, and choice accessory work that mostly revolved around general hypertrophy. After understanding his system he was very keen on weak point training in the off-season. I made a trip to Chicago to train with Ed. It was a day I will never forget. His lifts were picture perfect, and his deadlift was totally insane. He pulled somewhere around 930 that day at 242 bodyweight, sumo style. I could not believe what I saw. This was a whole other planet of strong.

Ed Coan training at Quads Gym in Chicago

)( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Completely stunned, I watched him bench 550, and squat 1000lbs. Afterwards I stood stood in disbelief. I had seen this on squats at Westside, but not with a weak suit and a pair of flimsy looking knee wraps. The memory of that weekend always kept me humble, and also showed the importance of being strong without all the new supportive lifting gear.

Ed pulled 901 at 220

I knew even at a young age that there was “for real” strong and “smoke and mirrors” mirrors” strong. In that era, there was a special mixture of technique, strength, and CNS development lifting in gear. That didn’t stop me from using gear or going going the opposite direction. One of my biggest biggest choices in my life was was to either go

)) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

to Westside, or go to Chicago and train train with Coan. I chose Columbus, but sometimes sometimes regret regret that decision. Although Westside was still the best multi-ply gym there were guys like Ed that just couldn’t be matched.

)* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The cycle I used to break American Records in the USAPL as a junior (771 squat 1900+ total)

MONDAY: OFF •

•

Contrast showers 15 min Dynamic Mobility stretching (different than static stretching and holding a still position. Walking lunges would be an example of dynamic stretching.)

TUESDAY: Dynamic Lower body •

•

•

•

•

•

We did a lot of jumping on this day and even played with some Olympic lifting variations. variations. I did 25 jumps to various heights with various weights along with speed squats and speed pulls, with Olympic variations. Accessory work was starting to be more based on weaknesses: Lower back Hamstrings Grip Abs

*+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEDNESDAY: Dynamic Upper body •

•

•

•

•

•

•

We focused on speed work; which developed explosive power. The shoulder warm-up consisted of band stretching, rotator cuff movements, and upper back warm-ups. We did speed bench using bands, chains, or free weights 6-10 sets of 3. 4-6 accessory exercises all based on movement weakness: Triceps Back Shoulders

THURSDAY: OFF •

Electro stimulation was used on any muscles that were fatigued, tired or irritated for20 minutes. A massage stick stick or foam roller was also utilized.

FRIDAY: Max effort Squats/Deadlifts •

•

•

This day was purposefully set on Fridays in the case I could make the drive over to Westside. Max effort squats squats with band, chain, and with various bars. I discovered the safety bar to be very beneficial, since I had never used one at the YMCA. We would also deadlift on Fridays, usually for speed or maximum.

*" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

•

•

•

•

•

4-6 accessory exercises based on movement weaknesses: Lower back Upper back Leg strength Abs

SATURDAY: Max effort Bench press •

•

•

•

•

This was also a day set on Saturdays in case I could get out of work and make it to Westside. Max effort bench with bands, chains, or different angles.

3-4 accessory exercises focused on: Lats Triceps

I believed at the time, and still do that to this day, accessory work should be limited, and all focus should be on the main lift.

SUNDAY: OFF

Unless I had to miss a workout, I would try to not step foot in a gym on that day. I believe that everyone should have at least one day a week of separation from the gym. This helps with physical and mental burnout.

*# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Graduate School 2004-2005

Biomechanics: The study of the structure and function of biological systems by means of the methods of mechanics

Getting a masters degree in biomechanics from one of the best schools in exercise science was was no easy task. I received an assistantship through athletics, which paid for my school, but a $500 stipend left very little for any other ventures. I would still drive to Columbus to squat whenever I could. The big meet in my graduate career was the World Powerlifting Organizaion (WPO) qualifier in Dubuque, Iowa. That was the first meet where I really noticed my strength was coming full circle. My training had been full conjugate system for about 2*$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

3 years and I was doing things that I thought were never possible. At that meet I squatted more than 900lbs, 900 lbs, benched in the 600s, and deadlifted in in the low 700s. It was enough to qualify for WPO semifinals!!! That was the extent of my lifting in graduate school. With the high level classes, and 60 hours a week in the weight room, my lifting was getting attention, but not near what it needed for me to be my best. By the time I was done with my graduate graduate career, I had accumulated 10,000 hours of weight training experience at the Division 1 level, and had an impressive GPA. Interestingly, I had accumulated a vast array of Soviet training literature, and developed a keen interest in studying training. I used it mostly mostly to help myself, but I was starting to realize that this knowledge applied to more than just lifting for my sport. It was showing me the advantages of using this mentality for other areas. areas. I was lucky to have the freedom to experiment experiment with swimming, swimming, football, and track. This was a great learning learning experience that helped me to become a great coach. Until that time, Louie was the only person I knew of that understood conjugate knowledge, but my professors, showed me that this was no secret. The Russians had been experimenting since the 1950s. Vladimir Zatsiorsky, Zatsiorsky, which at the time was was the biomechanics head professor at Penn State, was the real genius behind much of what we use today. I was grateful grateful enough to be put in contact with him through Dr. Kraemer, my old professor at BSU. He worked under under Zatsiorsky, and I was able to ask him multiple questions. He was gracious enough to look at my training, and give me some key advice.

*% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Zatsiorsky’s Advice

His advice was fairly simple but worth sharing 1) Understand that moving heavy objects is just as much about velocity as it is strength. (Stretch reflex/inertia). 2) Remember that your weakest link (muscle) is always the limiting factor to your form. 3) Biomechanical factors help or inhibit your gains, make the best leverages possible, and know what muscles need to be built in order to make progress.

He was also keen on volume, making me understand that training was not about a feeling, but more so a volume game. To be at a certain strength level, one must lift a certain amount of weight per week, and month, to achieve desired training results. Remember that its not what you can do in a workout, rather how much volume you can achieve in a month.

*& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Full-Time Westside Member and Setting Records

My first 1000lb squat in 2006 APF senior nationals, WPO qualifier

*' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Pictured here is the old crew (I’m in the middle behind Louie). In this picture alone, there was about 8 world records from these guys in 3 years.

After graduating with my master’s degree in the summer of 2005, it was time to move to Westside full full time. I packed my things and took off to another state, leaving friends, family, and old training partners, for the land of giants. My first job was working at Lifetime Fitness as a trainer. I had the freedom to train in the mornings and work from 1-9pm. This schedule put me in Chuck Vogelphol’s group. It was a weekly beat-down but the strength gains went through the roof! Our crew was one of the strongest ever assembled:

*( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Greg Panora, multiple 242 world record holder Chuck Vogelphol, multiple 220,242,275 world record holder Vlad Alhazov, 1250 squat world record 6 or more 800+ deadlifters 8 or more 1000+ squatters I was currently ranked 7th in the world

By summer, I squatted 1,003lbs, my bench b ench was creeping to 700lbs., and deadlifting consistently over 700lbs. Chuck taught me a lot of things, specifically, specifically, mental intensity. He was the most intense and powerful human that I had ever seen in the squat. No one ever complained about being sore or hurt around Chuck. The man was the definition of tough. Work ethic and determination determination were also a huge lesson, although at the time the training seemed borderline insane. We spent grueling hours in the gym blasting squats and deadlifts, and I worked on the bench with George Halbert. I was in the mix with some of the best lifters in the world and tried to soak in all the knowledge from these guys. guys. This was the first time I really understood how and when to use bands and chains to alter the loading profile profile during the main lifts. There were people using bands and chains other than Westside at the time, but the experimentation of our groups really made it a science.

*) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

1055lb. squat at the Iron house meet in 2007

I became an expert in squatting gear to the point where I was hitting 1055 in squats, along with my pull nearing 800lbs. My total was 2465; which was the top 5 total of all time, only bested by John Stafford at at 2505. I had finally earned my spot in the famous gym, and was recognized as one of the better lifters associated with the facility. I was writing writing articles for the gym on our training experiments, and making a name for myself in the lifting world.

** Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My First NFL Interview

Although my lifting was taking off, Louie knew my passion at the time was to be in the NFL as a strength strength coach. Buddy Morris was the head Strength coach for the Cleveland Browns at the time, and was an avid follower of Louie and our practices.

In the fall of 2006, I decided to head to Cleveland. We entered the Browns training facility, and I was in awe. awe. They had everything imaginable, from reverse hypers, glute-hams, to chains and bands; Buddy was practicing a lot of what we were doing at Westside. After a day at the facility, Louie had expressed expressed to Coach Morris that I was interested in working for him and we discussed what would would be expected of me. I was to be hired "++ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

within the month, and I was so excited. I had finally gotten my big break, and was ready to join the NFL, only 6-8 months out of my masters program. program. But asking Louie for this chance was in a different view. In my mind he perceived that I wasn’t serious about my own lifting and that my heart wasn’t into world records anymore. In the summer of 2006, my good friend Drex wanted to go to a seminar held by Bill Crawford, a great bencher and technician from New York. In a few hours we had figured out what shirt worked for me, and dialed in a technique that worked for my body. Within the next year (2006-2007) my bench progressed from 672 to 785! I was already one of the best benchers at Westside as a full lifter, now I was finally on the Westside famous famous board of records. It was an accomplishment that I will never forget. I amongst my idols: Chuck V, George Halbert, Kenny Patterson, to name a few.

The training template for my lifting from 2006-2007 was as follows. This template stayed the same for much of my career. (Current lifting maxes 1055-785-750)

BASIC LAYOUT TEMPLATE: Tuesday: •

Speed squats and deadlifts

"+" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

•

4-6 accessory exercises dedicated towards weaknesses.

Wednesday: •

•

Speed bench 4-6 accessory exercises

Friday: •

•

•

Max effort squats Max effort pulls every 2-3 weeks 4-6 accessory exercises

Sunday: •

•

Max effort bench 4-6 accessory exercises

"+# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Leaving Westside

815lb. bench press at a full meet in 2008

After benching the big 785 using the Metal Militia techniques (a group specializing in bench shirt technology), and interviews with Cleveland, Cleveland, things were different. different. Although people were slowly progressing in the gym, the atmosphere was filled with pressure. I think we were all feeling the stress of other gyms, and our progress. We had used lifting gear so often, that our muscles were not hypertrophied, and our raw strength was decreasing. Although our equipment technique was better, it equaled out so that no one was making gains. Big Iron at the time had some great lifters. lifters. Although known for using gear week week in and week out, they were strong by anyone’s standards and had lifters that

"+$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

were doing great things it seemed like on a monthly basis. Rick Hussey, the coach of Big Iron, would see me at meets and be a huge encouragement. encouragement. Although I was not on his team, team, he would would always push me and help any way possible. I fed on positive positive energy, and Rick was always there to tell me to kick everyone’s ass. What I started to notice is that my bench was soaring and my other lifts were flattening out. I sat down and started to look at my training template.

5$6 #77-%( 8#*9: (%$)*)*+

D?;23 O12A

5-@ @12A

8/=1-8;:>

The graph depicts more than 70% of the work I was doing was raw, and only 20% was with equipment. We used the shirts enough to handle larger loads, but we mostly worked on making the muscles stronger and more more powerful. Our layout for lower "+% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

body however, was much different. We had hardly ever pulled the gear off, and when we did there were still added support (briefs, wraps, belts, etc.) The intensity was always too high, singles and large jumps, and our muscles were getting little volume. Therefore, what we gained in equipment experience, we lost in sheer strength.

4-;#% <-=' /$6 #77-%( ;-%1 5-@ PB== Q/-2 ,;:;F-= >/-2

As you can see in this graph, our o ur training for legs had a much different outlook. There was no de-loading, so we were constantly over trained. The equipment always on so, our muscles never never got much work. We were all frustrated, and we were working furiously for 5lb gains.

"+& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Winter Pro Am of January 2008 is when the situation came to a head. Chuck, my training partner, had been pushed to the limit and was ready to leave Westside Westside after that meet. I don’t really know the reasons, but it was a huge shock. He was the face of the gym, and a lot of the reason it was world famous. It was a trying time for all of us, especially for someone like myself, who had moved a hundred miles away to train with such a legend. A few weeks after that I was taking charge of the morning crew, but not for long. Chuck had been such such a strong leader leader that his shoes were were hard to fill. Furthermore, Louie was angry and and possibly embarrassed that he had just lost his best b est and most famous lifter. My first order of business was to take the lifting equipment completely completely off. This allowed allowed us to work on our muscles, and actually actually build strength. strength. After 4 weeks of doing this, we were all back to hitting PRs in the gym and excited to compete once more. Everyone was was excited but Louie. Louie and I didn’t see eye to eye on training, especially because I wanted wanted to do more raw work. After leaving Westside, I was at the top 5 in the world, but was mentally beat down from the negative energy that surrounded the gym and lack of guidance. I wondered was was this all I had in me? Was this as far as I could go? My next step was to call Chuck, see where where he was, and if he would be gracious enough to let me work with him once more. At that time no one was really sure sure why he left. He was the face of Westside and my idol, but for all I knew, he left because of the group, possibly me?

"+' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I spoke with Chuck for an hour, ho ur, discussing our views, and what we wanted to accomplish. We decided it was good for both of us, and started the process of training for the Cincinatti Pro Am in the summer. Our purpose was to show the powerlifting community that we were capable of accomplishing great things, and that we had the knowledge and expertise to dominate. We had been our own coaches for some time in the gym, so in our mind what was was the difference? difference? We were never told what to do in in the gym. Our workouts workouts were were just that, ours. We did what we thought was best for the group group or us. It was time to show that we were the reason for the success. So we were were off to the other side of town to a place called Lexen. A small gym with few lifters, but they had all the equipment we needed to make it work. It was time to do our thing.

"+( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Time to Prove a Point

That spring and summer, training was was intense. We both had things to prove, prove, and I was was out for blood. My body was beat up every training training day, but I didn’t care. My system and layout stayed the same, but something inside inside was different. different. I was mad and I wanted to beat everyone, and I was strong enough now mentally and physically with nothing to lose and everything to gain.

Box squats with insane amounts of band tension at Lexen in Grove City, 2008

"+) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

We had a new lifter in the group named Chuck Fought. He was strong, agile, and a deadlifting machine. Although I was benching way more than him by 100+ lbs, our squats and deadlifts were close enough to really push each other, and that we did.

Westside Pro Am 2008: My First World Record

The summer of 2008 came to an end, and it was time to break the walls down. Every squat I did was easier than the last.

"+* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

1025-1050-1085 PR

Bench was the same, my technique and speed were insane

740-780-815 PR

Deadlifts were also on point: 685-725-766.

I had just broken broken the total world record! Taking home best best squat, best bench, and money for breaking the world record. In six months, my total soared from top 10 to the best ever done at 308 bodyweight!!! That could have arguably been the best day of my lifting career. career. At 28 years old old I had accomplished what I had set out to do in middle school; to be on a world stage beating the best in my era. I had worked for 15 years to make make it to this this point, and it felt like I had accomplished a lifelong lifelong goal. I cared less about proving points anymore, and was back on a better track of just besting myself. After the meet, it was back to the drawing board to try new things, take off the gear for 3-4 months and work on getting stronger. As I always did in equipment, equipment, the off-season was about pushing up muscle mass and prepping for the next season.

""+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Westside Pro Am 2009

1100lb. squat with the massive nosebleed

I was ecstatic to hit a 1,100lb 1 ,100lb squat. It actually moved pretty easy, and was no doubt deep and clean. The bench that meet was strong, but had not showed showed the promise of the training. training. I think I only hit around 750, but the training was showing somewhere around around 825. My deadlift was strong that year, and I pulled 800. I was finally finally an 800lb deadlifter, deadlifter, and it felt awesome to attain. For some serious lifters lifters 800lbs was considered decent, but in my mind it was a great accomplishment at 6 ft. 1in. with short arms.

""" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2%$)*)*+ '#$%&' >?&)( R173 F//3 B:=1-8;:> S00 D/-71: R2/ N1:3/73 6/-A;:>

In a year, 30% of my time was training to fix weak points; I was no longer trying to hold my strength at a high level year round.

Deadlifts were always the most difficult and unpredictable for me. Despite those challenges, I had done it. Ed Coan had called called me and said that he could finally finally die in peace. peace. I had pulled 800!! Coming from the man that I looked up to most of my life, it was a sigh of relief, and a chip off my shoulder. Pulling the 800lbs that day actually was about 15% less work than pulling pulling 771 in previous previous meets. The big difference difference was recovery. If I felt beat beat up, I let let myself recover, recover, and didn’t try try to push too hard too fast. I always always left left something something in the tank. tank. I

""# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

listened to my body, and was fresh to train heavy again after a good off-season recovery program.

""$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Opening of Ludus Magnus, 2010

My clientele base had grown to the point where it was time for my own facility. I had procured equipment over the past few years, and was ready to come into my own. I was training nearly 40 clients a week, most of them coming in at least 2 times every 7 days. With my connections in the military and local fire departments I had gained enough buzz that I was finally able to have financial breathing room, and looked for the right warehouse to start my gym. Close to downtown downtown Columbus, I found a 3,000 square foot warehouse that was perfect: clean enough for clients, but hardcore hardcore enough enough for my own lifting. Now I needed a name. A friend had thrown out the idea of calling it Ludus Magnus, which meant elite training ground. This was perfect. perfect. I wanted wanted a facility

""% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

to accommodate serious lifters, especially since they were coming to me for guidance.

Now I had a dual role: coach and lifter. I gave all the respect in the world to Chuck for doing this for so many years. He was my greatest teacher. teacher. I watched him train through injury, injury, sickness, and issues of which most people would have long stopped, retired, retired, or gave up. Training with with Chuck made made me realize being strong was a lifelong endeavor, not a 10-week plan. If you wanted to be your yo ur best, you had to pour your life into it, not just when you are in your prime or feel your best. I created a new training group. I needed some fresh blood; people I could count on who were both friends and training partners. I found this through several of my clients with whom I

""& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

had built built a strong foundation. One new new recruit recruit was was Rob. He had come to me out of shape, beat down from past cancer problems, and in need of my help. He was a gigantic 345lbs and played some football at my former college. From that point point forward, I helped him, watch him turn his fat into muscle, and develop far beyond anyone’s expectations. In a short span of time, he was benching mid 500s raw, and deadlifted a staggering 700lbs at his first meet. In this group the average deadlift was well over 700, the squat was over 850, and the bench was over 700 (equipped), so the guys around me were strong enough to really start a good team.

785lb in weight with 500lb of band with briefs and belt only ""' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The new facility facility was open, and things slowed slowed down a bit. It was time to look at a new goal. There were only a few guys that had squatted 1200 pounds, and to be considered a great in equipped lifting, the 1200lb mark was the gold standard for the larger weight weight classes. It was a dream for me to be mentioned mentioned in the same class as Andy Bolton and other great multi-ply lifters.

1110 squat in New York at the Metal Militia meet

My previous best squat was 1110 in New York, Y ork, and the world record was 1192. So my eyes were set on that goal, I knew I had a lot of work to do, so it was time to rest up and start the training protocol for the large squat!!!

""( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Big World Record Squat 2011

Working my way down in the hole with 1197

My training cycle was actually more rest and less all out lifting. I was focusing on how to get get the strongest without being beat up all the time. time. This is where I learned to listen to my body and not feel like I had to make progress every week. On my ultra heavy days I used a fair amount of partials down to catch chains (similar to Big Iron training) to get used to insane loads on my back. The final heavy phase of training for the UPA nationals was a stout 1,245lbs. in true bar weight down to about

"") Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

an inch above parallel. We literally had to tape the weights together, because there was no room for collars. My gear had stayed exactly the same from 2008 through 2011. My training, however, shifted more towards raw work. I would only use my gear once every 3-4 weeks. Between those time periods, I did a large amount of raw box squats, which caused my legs to grow tremendously. tremendously. I felt like I was really really on to something.

4$'-.( 7-% (:# @@AB 0-%&= C#9-%= DE.$(

PB== Q/-2 5-@ P2// 7TB-37

Raw=belt only variations

Free= no box variations belt only

Full gear= everything you could legally wear

""* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

As you can see in this graph above, training constituted mostly squatting with just a belt. I was hitting 800lb. squats raw, and my bodyweight climbed to 315lbs. I was strong everywhere everywhere and training raw close to 60% of the time. I was lucky to have Ed Coan at the meet to wrap my knees and call my depth. My past best was 1110lbs, and I was uncertain what I was capable of. I opened around 1,030 and it was so fast I almost lost my balance. The next jump was 1,125 and proved very easy. The next call was a tough one.

Ed Coan wrapping my knees as I prepare for the squat

The world record was 1192, and I was on the fence for the confidence for it. I was hoping for 1150, but Ed looked at me and said, “let’s give give this motherfucker motherfucker a ride.” ride.” We turned in 1197 and

"#+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I was shitting shitting my pants. I was 4 guys guys out, and Ed started to wrap wrap my knees, I had to take them half as tight as he could wrap them. The bar was was loaded, and it was time to put in some work. I remember the bar being so far loaded with 50kg plates that I couldn’t even count the weight.

My eyes were on my focal point and my setup was calculated for a good 30 seconds. The weight felt like a ton of lead lead on my back, but I blocked the pain sensors and focused on my technique. Taking that kind of weight weight down is another experience. Half blacked out, half in a trance, all I was waiting for was to hear Ed’s voice call me up. When I heard his command I pushed as hard as I could. Weight stood up easy, and I was already thinking, “god damnit, I should have gone bigger!”

"#" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Watching the video and talking to Ed, 1235-1250 123 5-1250 was in me that day. The other lifts lifts did not go as planned. I had a great great training cycle that time with the bench handling loads well above 900lbs, but the new shirt I had was just not what I was used to. I ended that meet with a hard mid 700 bench. For some reason, reason, the training did not pan out well for the the bench. Same held true on the deadlift; I had pulled a fairly easy 825 in the gym with a little room to spare, so I was confident that 840 84 0 would be there meet day. My second deadlift deadlift at 750 was the end of the day. This is when when I realized that although I was strong enough to accomplish my lifting goals, my fitness level was too low after squatting to have any power left.

2011- Post WR squat, fitness level had to rise for strength to be seen in the other 2 lifts

"## Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2012: True Strength After my world record squat in gear, my attitude towards lifting started to change I realized how much that gear had helped me, and I was also very aware of where the records were going. They were increasing, but not because people were getting stronger. It was from lackluster judging, high squats, and to be quite frank, bullshit lifts.

Chuck Vogelphol 2006 WPO, some of the last quality judging in multi-ply

Let me be clear in stating I have no ill feelings towards people who lift lift multi-ply. It’s just my personal personal opinion of what I want out of MY career. I embedded myself in the equipment equipment era

"#$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

in 2004 and and enjoyed every every moment. But the era from 2004-2010 was a different different atmosphere than today. There was only one real goal, to reach the WPO at the Arnold classic for any great lifter. To do this meant you had to work your way through the APF, which was controlled by a few hands, but had many players and a larger stage. stage. This meant bullshit bullshit lifts were were rare, and people couldn’t wear equipment that would be so tight they were incapable of performing the lift to complete depth.

I started to look at the old timers Like Kazmaier, Reinhodlt, Pacifico, and realized that If I wanted a shot to be remembered as they were, I had to be out of the gear for the world to see my true potential. This was a risky move to some, but it validated what I already already knew. That I could keep up with the best in any era. It also gave me a new set of goals, which actually made it

"#% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

fun to train again. I wanted to have the respect respect of the old timers, and look back and have integrity and satisfaction in my accomplishments

"#& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Going to RAW

A massive back has always been a trait of mine, and I would need every ounce of it for the lifts to come.

I decided sometime in 2011-2012 that I did not want to be associated with geared lifting. The meets I went to, the lifts I saw streamed on the Internet, and the records I saw taken from lifters who earned it before this time were making me ashamed. ashamed. I wanted my lifts to count for something. something. I wanted my "#' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

accomplishment to be recognized by b y powerlifters, and regular people that use weight training recreationally. recreationally. Being around the military also made my raw strength more important. The men and women I worked with in Special Forces and big Army could care less what I could do in fancy fanc y equipment.

2011 Mountain Athlete Warrior: teaching infantry the fine points of benching

I knew that most of my training was done raw, or with very minimal equipment. equipment. So I started to think that maybe raw lifting lifting wasn’t that far of a reach for for me to be successful. My best bench in the gym touch and go was 625lbs. I would play with box squats with 800lbs. or more, so now it was time to put it to the test. Could I be world class raw?

"#( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2012: My First Raw Bench Press Meet

George Halbert, my old mentor, had come to my facility to get ready for a raw bench meet in the summer. It was an honor and privilege to have my old old mentor back in in the picture. We were training together together like the old days at Westside. We had 15 weeks weeks to get ready for this competition, and the training started in May. The workouts were grueling and fulfilling at the same time. Workloads were intense, and George was going for the 585 bench at 198 which which would be an an all-time record. record. I wanted the 600 bench badly. Only 48 guys had ever accomplished the feat and only a handful of them had achieved that lift while being a full meet lifter or under super heavy weight.

"#) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I had realized through this training cycle that raw lifters must do more volume. volume. The raw lifter lifter only has his muscle to rely on so more hypertrophy was needed, therefore more sets must be done. This is when I started playing with increasing warm-up sets, and doing more complex schemes in my routines.

600 raw bench 2012, 303 bodyweight

The day had arrived, and the the opener was set at 525. It was effortless and very strong. 570 was also easy with only a slight slowing of the bar. 600 is what I came for so the bar was loaded to that weight, weight, and it went up very very welI. I was ecstatic! The

"#* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

others in the crew did very well too. This bench meet was more fun than any meet I had done in the last 5-7 years. Not only did I feel accomplished, but also felt awesome to look at my name next to great great lifters from from every generation. generation. I was proud to be on the 600 all time bench list. This accomplishment made me want to train harder, and gave me a new set of goals, something I needed for a long time. It was fun to not have to worry if my equipment fit correctly, or if I had everything perfect. It was great great to just go out and attack the weight, making my body do it alone. I also liked liked the way I felt and looked. I was leaner, leaner, harder, and and my conditioning from from the extra volume made me more energetic energetic at work. work. There were no downsides to my current position.

285lbs. lean and strong

"$+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2013: My First Full Raw Meet

574lb. bench press USPA 2013, 295 bodyweight

I decided to enter my first raw meet. USPA is a walk-out federation. There are no wraps and my goal was to try to bang out something nasty. So that fall and early spring spring of 2012-2013 it was all raw training from there. That next 12 weeks everything was feeling great. The only damage I had from the equipped lifting was a torn left hip flexor that was aggravated in deep squats, but not painful enough to stop training. It was a great learning tool though, and did make me evaluate my exercise selection and training from time to time.

"$" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

My numbers were: Squat 705-745-771 Benches 540-574-601 miss Deadlift 700-749-Pass on 3rd

I accomplished a 2105 total (3rd highest in 308 history) at my first raw raw meet showing showing everything I had. At that meet meet I realized I was having fun lifting again. I wasn’t concerned with sitting around in equipment so tight I wanted to pass out. Nor was I was uncomfortable between lifts or rushed on attempts. With no gear there isn’t much to set up; you walk out and see if YOU are strong enough to lift the object. I love that aspect of raw lifting. lifting. There is is nothing to dial in. You simply put in the work, and see see what you’re capable of. That day I was was capable of 2105. Just 97lbs shy of the all time time raw world world record achieved by Dan Kovacs at 2202.

My Lifting and My Health

I had stayed over 300lbs for more than 8 years and it was taking a toll toll on my body. To add another factor, my family history

"$# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

was not the greatest for heart health. To be honest I was nervous. I decided to see world famous Doctor Eric Serrano. He was used to dealing with strength athletes and needed a full panel of tests tests to check on my overall wellness. wellness. My blood sugar was good, but needed some tweaking. The first thing thing we did was time my carbohydrates, versus just eating whenever and whatever I wanted. When I was younger, I had to eat everything everything in sight to gain weight; it took me 5 years to go from 280 to to 300. My eating habits, food selection, and timing were not great.

Timing of carbohydrates:

We put my carbohydrates both before (30grams) and after (50grams) training sessions and then watched my carb intake (in moderation) for the rest of the day. At first I had headaches and felt slightly weaker, but not for long. Within 3 months I was floating around around 280 and was feeling awesome. Blood pressure was great, and everything else else was perfect. perfect. What I learned learned was to slightly diet down in the off-season and get my weight back up to low 300s before contest time. This not only made me healthier, but also stronger.

"$$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Lighter, Leaner, and Stronger with a drastic change in Warm-ups Now that I had my health in order and went down a little in weight in the off-season, it was time to train for another big meet. Raw Unity in Florida was the selection, and I started to ramp up my training in late summer. summer. My best previous previous total was 2105, only 97lb away from the world record. record. The first thing to do for any meet, but especially raw training, is to get a solid foundation. This solid foundation includes putting on muscle mass, as well as increasing conditioning to be able to withstand and recover from the heavier workouts later in the cycle.

A change in warm-ups:

What I had learned from the previous raw meet in May is that my bench suffered slightly after squats. This was a valuable lesson as it started a long thought process of how to correct this issue. The first first thing thing I did was increase warm-up volume. I added 4x25 reps with dumbbells before every upper body workout. As one becomes stronger, volume must increase in order to make gains. The difficult part part is how to fit the volume into the workouts. As one becomes stronger, your ability to do massive massive amounts of accessory work is limited due to your y our energy level.

"$% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

So I devised a plan of intensive warm-ups (in the off season) that would slightly affect my large lifts, but once tapering for meets began, would give me a huge base of strength. This worked amazing for my bench press in a full meet, as I would find out in Feb of 2014. Additionally, it built a strong hypertrophy hypertrophy base for my legs in the squat, as every leg workout I added 4x25 of various leg presses (mostly wide stance) and belt squats. This was new to me; I was a huge fan of just getting to the large lifts and trying to warm up quickly. quickly. I felt that it prepared my body to be rushed in a meet and to not have a chance to feel things out, but have to step up both mentally and physically very quickly. This approach had served its purpose, but I had done that for close to 10 years, and now my body needed a change.

Potentiation of weak muscles:

Prioritizing weak muscles is a great way to not only warm up, but also ensure proper volume in these areas for injury reduction and future growth. Potentiation, by definition, is directly focusing on an area in order to use it in another motor pattern. So it makes sense to put a developmental warm-up into your program. I usually set a time frame for my warm-ups. warm-ups. My dumbbell bench press and 3 weak point muscle exercises take less than 15 min. This also pushes pushes my conditioning level up slowly over time. These warm-ups should in no way be heavy, and only slightly slightly taxing. I started off my warm ups with 15lb "$& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

dumbbells for the first few months months for the presses. After a few years, I was able to use 100lb dumbbells for 4x25 and not effect my max or speed benching for the day. d ay. Warm-up Layout (Off Season)

WARMUP: Upper 4x25 dumbbell bench press, varying grips, positions and angles, and tempo every workout

3 exercises to potentiate weak muscle groups3 sets of each exercise (10-20 reps per exercise):

1. Tricep Pushdowns 2. Lat Pulldowns 3. Rear Delt Rows

90% of the people I have trained or worked with have these muscle weak points. Slowly doing this warm-up will allow you to correct this. For 8 months out of the year I utilize utilize a potentiation potentiation warm up. This has allowed allowed me to see great gains in the last few years and I think would definitely help any lifter at any stage of their lifting career. Remember that when starting this type of warm-up procedure, less is more. more. The key is to slowly build up "$' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

the volume and resistance over time without effecting the major workout or exercise(s) for that day.

"$( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Methods, Guidelines and Biological Laws

Biological Laws of Training Just like any organism, the human body has biological laws. Recognizing these laws allows one to understand the importance of rotational training, and why adaptation and progress is not always as easy as just working harder.

"#$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The conjugate system of training is one of the few methodologies that take these laws into account, making it superior to many training philosophies. The human body is a complex organism, and should be treated as such. Simplistic programs can create results, but to what point and for how long? By understanding und erstanding how an organism adjusts to an environment, one can build these parameters into a workout and have better long-term results.

Most of the following information is from V.M. Zatsiorsky’s book Science and Practice of Strength Training

Law of Accommodation The Law of Accommodation states that utilizing the same stimulus or exercise for too long will cause little to no training effect. It also means that similar stimuli used for training will require more volume and energy energy to ensure gains. The easiest

"#% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

way to adjust for the Law of Accommodation is to change the exercise. This is why different bars, bands, and chains, when when done correctly, elicit greater results than just training with normal weights alone. alone. The environment environment changing on a weekly basis ensures the body’s need to adjust its output to accomplish the task. Constant change of resistance, stance, or position also decreases overuse problems (for example, tendonitis).

Example : Bench pressing with a regular bench, regular bar, and

regular weights will eventually lead to slowed or stalled progress, unless more volume, higher intensity, or another change occurs, (often after one week for advanced and three weeks for amateur). In this example, an effective adjustment would be to bench with a different different bar each each week. Another great modification is to use different angles (incline, decline, floor press). Finally, one can bench weekly without stagnation by mixing the type of resistance (bands, chains, etc.). etc.). Variation is key to progress progress both in the the short-term and long-term, and becomes an important tool once a lifter has made it to an elite level. level. Elite athletes have a great ability to strain, causing burnout much quicker with simplistic training modalities.

"&' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Law of Specificity The Law of Specificity states that workouts and training movements need to be similar to the task in which the person is trying to improve. improve. If the workouts are not transferable transferable to one’s testing or environment, then the workout will not provide proper training direction and performance. Example 1 : When training to run a marathon, it would not be wise

to swim constantly instead of doing something similar to running. Example 2 : Training for a bench press meet, one must still use

free weights and a barbell similar to the competition enough times to have a proper transfer. transfer. Over the years years of competing, I use free weights every 3-5 weeks in order to keep specific resistance periodically. The law of specificity is the other side of the coin for the conjugate system. One must still practice the actual event (squat, bench, deadlift) on a consistent basis. This ensures that the body and mind are connected to the task. As a lifter lifter becomes better and more experienced, the training can show less specific work, and have the free weights further apart and still see results. Beginners need more specific work, due to the limited time of development.

"&" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Law of 72 Hours This law states that you must space your training properly in order to make constant progress. (See Super compensation chart below.) Spacing your training correctly correctly can make make the difference between ensuring, or condemning, your progress. With max weight or dynamic training, upper or lower body stimuli must be separated by 72 hours. This allows the muscles to recover properly and make consistent gains when using extreme loads. With medium loads this rule follows 12-24 hours, and with small loads 12 hours. Example: Training legs on Monday and then again on Tuesday

(Ex. A) Would be incorrect for weightlifting with extreme loads. Cardio must also be carefully calculated to mesh properly with weightlifting. Example : You train squats very heavy on Monday. The body is not

ready for high intensity lower body lifting until at least Thursday. This is not based on how you feel; rather it has been determined by blood testing on cortisol levels and hormonal changes that occurred in thousands of Eastern Bloc athletes that tried just about every possible training regimen.

"&( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This graph is from Zatsiorsky’s book: Science and Practice of Strength Training. Notice Example B is optimal, but recovery, optimal volume, and training are important for this to occur.

Example A (graph) top line: This portion shows someone doing full body workouts on a daily basis, leading leading to massive massive over-training over-training and no progress. As you can see in example A there is training occurring but the load is too intense with stimulation occurring too close together. This creates a negative effect of overtraining.

"&# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Example B (graph) middle line: This shows someone training each muscle group optimally and adjusting for recovery, volume, volume, intensity, intensity, etc. In Example B, the training allows for the stimulus to create a training effect by becoming stronger and more prepared every session. The issue with this graph is that this does not only account for training stimulus.

Recovery, nutrition, and previous conditioning from the off-season preparation plays a vital role in what is obtainable in the preparation phase.

Example C (graph) bottom line: This shows someone who works out once per week (very hard for 2-plus hours) creating some gains, but not leading to optimal gains or consistent progress due to insufficient training frequency. This happens with a lot of lifters that work taxing jobs or travel frequently. Although they are training hard when they can make time, the lack of consistency to the muscles make gains complicated and frustrating, with no real physical change in view.

"&& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Methods: (A) Max Effort (B) Dynamic Effort (C) Repetition Effort The purpose of all training methods is to increase force production. Force production has quite a few components, but the most important is having maximal strength, dynamic strength, and cross sectional muscle area. This we can change with training. F= m x a The net force equals the mass of the object ob ject multiplied by the amount of acceleration

Learning to strain is one of the most important factors in powerlifting.

"&) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

(A) Maximal Effort Method This method, considered the best for increasing both strength and coordination, is any main exercise (squat, bench, etc.) above 90% of maximum maximum weight lifted (1-3RM). It should be performed with with caution and proper form. This allows gains in maximal strength, increasing overall ability and allowing for heavier loads over longer periods of time. For powerlifting, or any strength sport, the Max effort method has no equal in terms of development development of strength. strength. However, there are some central factors to consider: 1) One must rotate exercises regularly in order to stay clear of overuse injuries and fatigue. 2) One must develop a work capacity to go heavy on a weekly basis (this can take 5-10 years). y ears). 3) Exercises must be selected that reveal weak points. 4) Deloads need to be put in workouts strategically.

"&* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

What made Bill Kazmaier one of the greats was his ability to strain, both in worlds strongest man and in powerlifting.

The maximal effort method is a much more powerful tool as the athlete becomes stronger due to development of the ability to strain. Workouts and recovery time must change in order to withstand the stimulus that workouts provide as one becomes stronger. As strength rises, exercises exercises must become more varied.

"&+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Working out has to have the proper thought pattern. Selecting your exercises, and laying out your weekly, monthly and yearly training training protocols have to serve a purpose. Max effort training is a must, must, for most of the year. year. As you will see in the intermediate and advanced program, you will max on a consistent basis. However, there there are different types types of maxes. maxes. Absolute max= usually unobtainable (fight or flight) Competition max= your best ever done Training max = your best that day

When maxing on a constant basis, you will not always hit personal or all time bests (all though it is possible). possible). Maxing can be up and down, not always at peak. This type of maxing is training max. Training max just means you go as hard as you can. Although your best ever may be more, the organism is still adjusting through training what you do that day.

Beginning stages of training (max effort) Lower body max effort exercises (beginner) 1-3 RM

Back squat/front squat/wide stance squat/narrow stance squat/sumo deadlift/conventional deadlift/straight leg deadlift/ deep box squat

"&$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Although this may seem like a lot of exercises to some, these are the main ones to master in the beginning of your training to ensure you become very skilled in the main lifts. For max effort in the beginning stages, mastering 10 exercises will ensure you get enough specific training for transfer, and enough variation in order to stay fresh. Lower body max effort exercises (advanced) 1-3 RM •

•

•

•

•

•

•

Safety bar box squat 5 chain per side Free squat comp stance 1-3 RM Cambered bar 3 RM with lightened band High box squat with 3 sec pause wide stance Narrow stance squat with 5 sec pause Low box squat with 3 chain Safety bar squat with hanging kettle bells

As you can see, boxes, bands, chains, and multiple bars are used in order to keep progress moving forward. Although the main lift is used every 3-5 weeks, it is not used nearly as much as it was in the beginning phases of training.

"&% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Speed Deadlifting with bands is an instrumental part in getting strong through the entire range of motion. One must learn to accelerate the bar as the tension increases.

Its okay to not hit a personal best every week! It also does not

mean that you’re not making progress. progress. It is used to tax the body and get used to going heavy on a constant basis. Example: I look at maxing like playing playing the odds in in Vegas. In Las Vegas, no one can tell you whether you win or lose that day, but the house (or casino) over time wins. Maxing is the same same way. If you strain week in and week out, then over time you will become stronger. It is not always a linear process.

")' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

For the first 3-5 years of training, volume should take priority, even over max effort and dynamic efforts. It does not always mean that they are not used; it’s just not as frequent. It takes quite a few years to achieve proper volume on max effort, due to the body’s inability to strain, and technical issues. This is the most important time to build form and technique, and also a time to utilize utilize seminars and seek out help. Building a foundation of proper form form at this stage is crucial crucial to being strong later. Old habits are incredibly hard to break! The beginner program will have less maxing as the strength of the person usually is not sufficient enough to sustain any kind of straining, also volume will not be high enough to change the muscle or Central Central Nervous System (CNS). Beginners will use 3’s5’s and 8 reps in most of their heavy sets, utilizing a max effort (1-2RM) only occasionally. This is so the inexperienced lifter will be able to achieve a proper amount of volume for muscular change.

")" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

(B) Dynamic Effort Method Dynamic efforts are very important to create great amounts of Force. Strength can only go so far, as one may run out of time in which to strain. Most people can strain from 3-7 seconds at max. What does this mean? It suggests suggests that the amount of work you can complete in this time is your limitation. After that point, if you move too slow you will will run out of energy. You must then learn to move faster. For example: In 5 competition benches (572-584-600-606611) my average time from start to finish finish was 6 seconds. seconds. This meant that if I wanted to move more weight, I would have to do it in the same amount of time. So the speed of the lift would either have to stay the same, or get faster. 33% of my training training is for speed, and it shows.

Dynamic Effort Method

(Represents “A” in the equation listed below) F=MxA

This method utilizes sub maximal loads at the highest rate of speed attainable. It creates a maximal rate of force development through through acceleration “A”. This in turn helps convert maximal strength into speed and works well for anaerobic ")( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

endurance when when practiced with short rest periods. The percentile range for this type of work is between 30-50% of a maximal load. Reps should be less than 3 and sets should fall into the 6-10 range.

Speed work for a 600lb bencher 225lbs in weight and 120lb in band. I now use 185 + 120lb in band or chain and bench 611.

Example: 1) If 1) If the bench press is used for speed work, then a 300lb bencher would utilize 100-150 lbs of resistance to create a maximal amount of force. 2) Imagine that you’re throwing different types of sport balls. You have a ping-pong ball, a baseball, and a bowling ball. Your object is to choose the ball to throw the farthest. The ping-pong ball is too light, so it is only thrown 20 ft, the bowling ball is too heavy and is thrown 15 ft, but the baseball is perfect and is thrown 75 ft.

")# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Summary: Summary: Similar to max effort lifts, beginners will not achieve a lot of results with speed work. Their maximal strength is too low, and coordination is too weak in order to achieve maximal power output (.7m/s) with a reasonable weight. weight. In my experience, experience, speed speed work can be used after a 250lb bench (men) 150 bench (women). Before that it will not create optimal training results. results. Not that it can’t be used or have any merit, it may not show progression as quickly.

")& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

(C) Repetition Effort Method If you want to get more horsepower, eventually you have to have a bigger engine!! Ed Coan The repetition method is the most commonly used training stimulus in the U.S. It creates a high level of hypertrophy (i.e. muscle growth) and also develops strength strength endurance. For peak benefit, it is important to push until complete failure or close to it. The real limitation, as with most of these methods, is the ability to come up with new environments that vary the way the muscle must work. Using a straight bar with straight weight should be limited. The repetition method is not only about volume; it should expose the muscle to various environments.

")) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

elite fts compound 2010 185lb dumbbells for 18 reps. Although it is real weight, the resistance is in the form of dumbbells, rather than a straight bar. Although it’s a small change, it is enough to keep from burning out with a straight bar.

Most accessory work is based on repetition repetition method. Since most accessory work is based on weaknesses, the isolation and repetition work is developed for hypertrophy.

")* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

There are 2 types of hypertrophy Sarcoplasmic- (swelling of muscle fibers storage storage area) area) Myofibrillar- (density change of the fiber itself)

Myofibrillar hypertrophy is usually caused by lifting heavy loads, such as max effort squatting and deadlifting, etc. It causes by severe damage of the muscle tissue, versus a burn like sarcoplasmic hypertrophy. hypertrophy. It is also a more permanent change in size and strength, whereas bodybuilding muscle can dissipate quickly, myofibrillar hypertrophy tends to last for years.

")+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I still use some squatting, deadlifting, and benching for reps, just not very often. When I do, it is rarely pure weight. As you can see above, I utilized 240lbs of chain and 225lbs bar weight on a cambered bar for sets of 8 to work on size in the off-season after my speed work. Sarcoplasmic hypertrophy is usually caused by high levels of lactic acid (burning). Bodybuilders and people who use higher repetitions are the ones who elicit this type of growth. This usually happens at around the 45-second range of time under tension. Examples of hypertrophy training (for triceps )

Tricep extensions for 45sec with 100lbs Tricep extensions 3-3 tempo for sets of 12 Tricep extensions sets until failure until a total of 100 reps achieved The examples show three different ways to train your triceps using the same exercise. exercise. Many people never modify tempos or time under tension. They rely on reps to account for their workout rather than time. This tool for repetition repetition training becomes invaluable when your muscles cease to grow from basic training (3-5 years). The repetition method is great for isolation work of certain muscles, as well as some large movements, but it has been my experience that anything over 4-6 repetitions should not be used in the classical movements (Squat, bench, deadlift) regularly. regularly. This

")$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

is due to form degradation and fatigue. Both of these factors cause the core lifts to become dangerous, especially to beginners, novices, or lifters trying to break bad or old habits.

Squatting with the knees buckled in is a common beginner mistake, and seen in lifters that did not learn to correctly squat. More squatting will not fix this issue; it will make it worse.

A program must involve all three of these methods on a consistent basis. Maximal effort is important because because it helps to safely learn how to strain and think under severe stress. It is important to do dynamic effort work in order to get the task done quickly and turn strength into speed, getting the most out of inertia and stretch reflex. It is important to use the repetition method in order to gain specific hypertrophy in lagging muscle areas, and endurance of the muscle groups when when needed. In a perfect world, we would start with a little bit of each and build on them equally; however, some people will need more of one than

")% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

the other. Example 1: Athlete is fast, but not very strong Example 2: Athlete is strong, but not very fast Example 3: Athlete is big, but not strong or fast

If this is the case, an athlete may need more of one method than the other. other. 90% of the time, time, if an athlete is training all methods equally, their weaknesses are addressed, their strengths are preserved, and their muscles are stimulated.

My leg size after squatting the raw world record 832lbs. 832lbs. Explosive, massive, and capable of grinding grinding out weights if need need be. Having all types of strength allows the muscle to do impressive things.

"*' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Accessory Work (Repetition Method)

Accessory work, for beginner or elite lifters, holds about the same importance importance throughout a lifter’s career. Usually after a main exercise, 4-6 accessory exercises are chosen in order to correct weak points. In the beginning, lifters lifters have distinct weaknesses. With advanced lifters, it can be very tricky to identify weak points. An athlete’s form at a high level can be so perfect that it is hard to see weak points. Fractions of an an inch are a huge deal. Throughout an entire career, I have found 4-6 accessory exercises to to be the golden rule. rule. Remember that accessory work builds functional muscle mass.

Remember the goal for accessory work is to put on functional muscle mass and fix lagging muscle groups. Too many

"*" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

exercises cause massive overtraining, and too few do not allow the body to sustain useable growth. As one gets better, the real issue becomes finding new exercises and tools in order to make the muscles change. Habitual use of the same exercises has been the ruin of many great lifters, and caused confusion, frustration, and early retirement.

Much of how hard you can train is based on your current and past fitness level. The more conditioned you are, the less that tough workouts will negatively affect your body. Another major factor is stress. stress. Jobs, family, etc, can lead to overtraining with with minimal stimulus. This is why a holistic approach

"*( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

to your system and understanding what you can handle that day becomes important. important. Remember it’s not how much you can do in one day. Training is is cumulative, and to do it safely and effectively takes takes months and years, not weeks. The graph above is a key indicator of the 72-hour 72-ho ur rule, and helps to slightly change stimulus (or exercise) constantly to aid in this process. Benefit to risk ratio:

There are many exercises that create a great amount of fitness and strength. Running is great for cardiovascular health, health, but when used as a primary exercise for extended periods of time, it is poor for joint wellness and long-term health (especially when the runner runner is overweight). overweight). Swimming is a great exercise for the entire body, but it does little to nothing for bone b one density and when used constantly as the only exercise stimulus, it creates shoulder and posture issues. issues. Although swimming swimming has its place in overall fitness and is a great tool, it can be problematic p roblematic when it’s the only tool in the toolbox. Every exercise utilized with weightlifting should be examined "*# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

and then practiced only if the benefit outweighs the possible dangers or wear and tear. tear. The most common mistake is utilizing the same training training exercise for too long. Training regimens regimens must create constant gains over long periods of time, allowing the organism to adapt to the training load while while not overtraining. overtraining. It also allows for constant gain of strength in multiple facets.

Summary All training affects the body differently and at different rates. Exercising creates short term and long term changes. Understanding how these changes occur can give insight into training regimens. regimens. Rotating max effort with dynamic efforts every 72 hours allows the body to make constant progress rather than overtraining one’s ability. The central nervous system is responsible for both max effort and dynamic effort training gains, therefore must be separated. The repetition repetition method is predominately muscle activity intensity and volume (sub max loads with sub max contractions). It can be trained more frequently, but must change in duration, mode, and volume in order to make constant progress and inhibit accommodation.

"*& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Review of Methods There are three methods of training. No matter what is being done in a weightlifting workout, the lifter is using one of these methods. Typically, the method most employed is the repetition method, while the maximal effort method and the dynamic effort method are not only underused, but also misunderstood. Maximal strength must be employed on a consistent basis, as well as the dynamic effort method. If maximal strength and dynamic strength are ignored too long, performance gains will halt. If the volume of the exercises exercises is not satisfactory (repetition method) then muscle mass will not change and therefore gains will be limited to cross-sectional muscle area.

"*) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

7>9 ##: ?@5<;2A /33-04 789 ##: ;<= /33-04

7B9 ##: 0/C/4242-5 /33-04

,-./01234256

Max effort method

Needed for ability to strain Dynamic effort method

Needed for ability to move weights quickly to utilize stretch reflex, inertia, etc. Repetition method

Needed for the ability to create muscle size, more cross-sectional muscle area

"** Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Big Three: How to Execute Lifts with Perfection

832 World Record Squat with belt only, 2014

"*+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Ins and Outs of Lifting Big: It seems today more than ever, there are a thousand ways to squat, bench press, and deadlift. This is why I want to educate others on proper proper form and technique. The people I listen to have been utilizing their methods for over 20 years, and have broken multiple world records, so you be the judge.

The Squat

Teaching proper squat technique at the Learn to Train Seminar in 2014

"*$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Squat technique is a learned process, taking months and most times years to accomplish. While weaknesses weaknesses become less apparent your body becomes more aware of issues with form. Technique will improve, and so will your numbers. numbers. Having proper technique is based on all muscle groups performing properly, this can be why you see so much variation. Example:

Lifters with strong quads will recommend keeping a lower head or a neutral head position, while back dominate lifters will turn the lift into the good morning.

Here is a picture of Steve Goggins, a great squatter, but with a very distinct form, that causes more lower back and torso strength than staying more vertical. (There are always exceptions to the rule.)

"*% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This variation makes teaching a universal squat form next to impossible, that is unless you’re in it for the long run. I have taught guys as tall as 6ft 6in and as short as 5ft. to squat using the exact same form. This is not saying that success cannot be achieved with different thoughts or technique, but sometimes particular form can cause added wear and strain on certain areas of the body. Be careful listening listening to coaches and others that have not had formal schooling, and have not proven themselves for years on the platform. You will find that having both is rare. As stated above, the key is having balance in the muscle groups. I am not a firm believer b eliever that different builds cause different form, but rather that build creates creates distinct muscle weak points, for example, example, hip socket shape can be a factor. Different builds may have to work harder and longer to create the same training effect, as anthropometrics (data based on measurements of the human body and its movement) become less in favor.

The Squat: Proper Form Top to Bottom The head: The head is the guide to your position po sition throughout the squat. With the head down it is possible to shift forward and cause a squat to turn into a good morning. It is important to keep the head

"+' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

slightly above neutral and look to a fixed object slightly above your eye line. The upper back: The upper back is also key to keeping the squat at a proper torso angle. While squatting it is imperative imperative to keep keep shoulder blades locked in position for several reasons: 1) It keeps the shelf for the bar; this inhibits the bar from rolling, moving, and causing balance issues. 2) It also keeps the back from rounding, causing the bar to be harder to lift and back injury to occur.

The lower back: The lower back is the final part of the torso chain and is also one of the most important. The lower back is key for keeping the hips and legs in synchronicity while the lift is being performed. If the lower back goes flat, the squat turns into a leg dominate exercise. Keeping an arch will allow allow the legs legs to receive help from the glutes and hamstrings.

"+" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Glute position: Glutes are attached to the lower back activation, so usually if the lower back is in the correct position, then the glutes tend to follow. Knee pressure: The knees should be constantly forced out, opening up the hips and allowing the glutes to help the quadriceps more efficiently. This also protects the knee. In most cases knee injury only occurs if knees buckle inward. Foot pressure: Foot pressure is key in order for the lift to be performed properly. Proper foot pressure pressure should be on the outside of the foot and stay on the heel at all times. times. Because pressure for squatting needs to be outward and lateral, it is important to have flat-soled shoes. Breathing: Breathing while squatting is important mostly in its timing. This procedure can vary depending on whether or not you are walking out weights or using a monolift. During the actual squat itself, transfer of air is not recommended. Keeping the torso and

"+( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

stomach full of pressure is key to lifting maximal loads (valsalva maneuver) Mono lift- once the bar is positioned on your back, you will want

to take in as big of a breath as possible and hold the air until the lift is completed. This creates great pressure in the abdomen and helps tremendously lifting large loads. Walking out- if you do meets that require you to walk out weights

you must take in a large breath, walk the weight out, set your y our feet, and then take a second breath before squatting. This is slightly more complicated than a monolift, because most people miscalculate when to breathe.

Performing the Squat Setup: Bar placement is crucial to set up. I always teach bar placement to be right on, or slightly below, the trap muscles or on top of the rear delts. This allows a shelf for the bar to sit on, keeping the bar from rolling onto the neck or down the back. Once bar placement is established, it is time to get the feet where you need them. A good all around stance for gear or raw raw is slightly wider than shoulder width with toes pointing outward just

"+# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

a pinch. In this position I was able to squat 1,200lbs with equipment and 900lbs with a belt.

Descent: (down) During the descent of the lift, the setup you obtained at the top needs to be maintained. This allows the transfer of strength to be supported while the legs and hips are causing the motion. Any back movement or posture failure can and will cause performance decreases, and possible injury. Rebound: (Change of direction) The rebound is very important in order to transition the weight the other direction. Accidentally pausing or stopping can use up much needed strength, and power used for the concentric part of the lift. Ascent: (up) The progression upward is where the actual work is being done. The better the rebound, the less work needed to accomplish the lift lift (due to kinetic stored energy). energy). The middle is where that energy starts to decrease and real muscle power is evident. This is why chains and bands can be very powerful when used correctly (where (where the resistance resistance actually begins). The key is

"+& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

to try to maintain bar speed and inhibit the weight from slowing down too much. Steady and balanced at the top: I have seen many good lifts turned down d own because of stability at the top. This is usually due to poor form, and lack of lateral foot pressure. Remember: although squatting is measured by how much weight your body can move up and down, d own, lateral pressure on the hips and legs is important throughout the entire lift. One advantage to this is balance.

Weaknesses in the Squat The major weak points I see both in competitions and in my gym every day revolve around the lower back, glute activation, and hamstring strength ratio ratio to the quadriceps. Although there are many other issues regarding strength development d evelopment of the squat, these are the 3 major issues with 95% of the lifters.

"+) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Lower back

The lower back is the key to unlocking most people’s potential. Without strength and balance in this area, strength is limited and hardly every achieved in both the deadlift and squat.

Glute Activation Glute activation is key to not only performing the squat, but also doing it safely for many years. When you try to be glute dominant in your squatting it disperses the pressure over the knee, hip and core evenly. This allows more muscle groups to help the process therefore causing less pressure in one particular spot.

"+* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Hamstring to Quadriceps Strength Ratio Most all athletes work on this their entire careers, but it is important to try to maintain balance between the front of the leg and the back of the leg. The quadricep is already at an advantage due to its natural strength and leverage position (the patella or knee cap creates a leverage advantage). This puts the hamstring at a distinct disadvantage disadvantage from the start. It takes many years to develop develop balance. Most old texts texts talk of 1-1 quad to hamstring strength ratio, but achieving at least a 65% or a little over half the the strength is good for injury prevention. In most of my programs the hamstring plays at least a 30% role in accessory work for the lower body. Most people cannot use their hamstrings because they are not activated.

Helpful Tips Don’t use shoes with a heel This is a highly debated topic, but I still stand firm on what I studied in Grad Grad School. A heeled shoe places more emphasis on the quads, which shifts some of the weight off the glutes and posterior chain. Remember that heeled shoes were designed designed for Olympic lifters that must do movements such as the clean and

"++ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

jerk, and snatch that require more flexibility flexibility and range of motion during the exercise to catch and squat the bar. A back squat has different requirements. requirements. Raising your heel will also not allow you to push out on the knees as hard because the shoe will roll laterally. Pushing out on the feet is a key way to squat big weights, and hard to do on a raised flat shoe. Never forget your weak points are your limitations and the key to perfecting form. Always have a strong understanding of your weak spots and make sure that most of your training is designed around fixing those problems. As listed above the lower back, hamstrings, and glute activation are key to success, notice I didn’t say quadriceps strength.

"+$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Bench Press

606lbs at Raw Unity in 2014 at 293lbs bodyweight

The bench press is another lift with very small muscle groups involved, meaning technique and speed are of great importance. Although the bench press is thought of as a measurement of upper body strength, it is actually a measurement of total body balance and power. Most of the weakness both in multi-ply shirts shirts and raw is arm strength. strength. The tricep is the primary mover mover and limiter limiter in the bench press. The bench is also limited by the coordination and stabilization of the upper back.

"+% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Proper Form Head to Toe We will start explaining the bench from the lower extremities upward. Contrary to most people’s understanding, the bench is a full body exercise, where leg drive can help up to 15% 15 % of a bench presser’s strength. The feet: The feet are the cornerstone of your pressing stability; minimal foot drive can create an unstable bar path, and therefore less strength. Some people like like flat feet, feet, others like like them pulled pulled back on their toes. I have lifted successfully both ways, but prefer the toes to arch more aggressively. The legs: Leg drive into into the ground is very important. important. Leg drive should should be at 100% once the bar is handed to you out of the rack. This does not change throughout the entire lift. lift. Leg drive must stay constant in order to support the rest of the body. The glutes: Glutes also need to stay tight and squeezed throughout the lift. This pushes the the hips upward without raising the butt off the

"$' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

bench, and helps to create a slight decline of the body position. This is the connection from the leg drive to the core c ore of the body. The lower back: The lower back needs to be tight and flexed, while also being in an arched position. Usually when benching heavy, my lower back gets quite a bit of static work. The stomach: The stomach needs to stay tight and filled full of air the entire lift (1-5RM). This allows the body to stay rigid. Connecting the torso to the ribs, the stomach is very important for stability, and overall performance of the bench. The shoulder blades: Shoulder blades need to stay retracted and locked. This shortens the bar path and actually makes the bar travel in a linear fashion both on the descent and ascent of the lift. Keeping shoulder blades back and locked protects the shoulder and keeps the triceps the dominant muscle. The hands: Hand position is a variable that is commonly overlooked. It is true that a wider hand position shortens the bench press range

"$" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

of motion, but at a cost. The wider the hands, the more shoulder and pec involvement due to to the bone angles. Over long periods of time this this creates problems. problems. I have found with with raw training training that a shoulder width hand position tends to be best for protection of the shoulder and pressing performance. The head: The head needs to stay down in the press. This allows the bar path to stay linear and not arc. An arching bar path can cause the weight to either go too far down, or shoot back over the head. Keeping the head down allows the elbows and shoulders to stay under the bar and create the best leverage. Changes with a shirt: With the bench shirt added, some of the techniques explained change. Most of the changes come in hand position. The rest of the tips stay constant from the feet all the way to the shoulder. Hand position widens to allow a tighter shirt to be worn, and shorten range of motion. This is adjusted because the shirt takes most of the pressure through the middle and bottom of the lift, allowing the shoulder and pec to be protected with the added equipment. Raw strength was still a key component to my training. When benching mid 800’s in full meets in a shirt, I was still capable of 600+ raw benches in the gym. Point being, don’t think

"$( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

that wearing a shirt all the time is going to take care of everything. Your raw strength should be just as important. When I was training for shirt competitions, I would use a shirt every 3 rd week. Training raw strength week 1, shirt technique week 2, and then a slight de-load on week 3. This would allow both my muscles to get stronger, my technique in the shirt to increase, and my body to recover from both ends of the spectrum. This routine allowed my shirt bench to go from 650lbs. 6 50lbs. to 840lbs. in three years.

Biggest Weaknesses in the Bench Press There are a few key areas that I have seen over the years that cause people to have problems with the bench press. With most lifts, weaknesses are the limiting factor to strength gains and injury reduction. This is why it’s imperative to structure training around your weak points. Triceps

"$# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Triceps are the key to bench strength strength and safety. Almost 90% of the people I have coached used the bench press as a chest exercise. The bench press should be attacked as an arm builder. Thinking this way way allows one to bench for much longer, with less problems in the shoulder. The medial head head of the tricep tricep is the main main part of the muscle that needs to be developed. It’s easy to see a big bencher by looking at the amount of tricep muscle they have right around the elbow, rather than up higher in the lateral and long head of the muscle. That’s why it is important (as you will see in the program development chapter) that triceps are trained hard, heavy, and often. Many times triceps need to be built into the warm-up, the accessory work, and sometimes mini-workouts to increase potentiating of the muscle group in the movement.

This is how bench is taught out of most text books and coaching staff (IT’S WRONG)

"$& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Tricep strength is also key in maintaining a proper bar path while benching. This bar path should be as close to a straight line as possible. This linear path keeps the elbows the primary workhorse. It does not mean that the bench press will necessarily move in a perfect straight line, but it will ensure that your muscles are activating correctly. The reason that most people don’t advocate this is that it takes time to learn how to bench correctly, and the shoulder and pec tend to be stronger in the beginning beginning stages of training. But as the tricep gains strength (and leverage as the medial head grows), then the bench form will change. The Lats Lats play a vital role in the bench press. Lats are what what help the shoulders stabilize, stabilize, and also aid in a proper bar path. Without lat strength and tightness, the pecs and shoulders can overpower the lift and cause form to breakdown.

"$) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Over the long run the lats and triceps save the shoulder from being put in awkward, awkward, and dangerous positions. Over time, this leads to big strength gains and little to no injuries. Although lat training has been downplayed in many circles for the bench press, I firmly believe that their secondary role is next to none in the development of the upper boy.

Performing the Bench Press Setup: As stated above, the body should be locked from head to toe before the handout occurs. Legs should be driving into the ground, glutes should be tight and flexed, lats should be squeezed and shoulder blades should be retracted. The handout: The handout person should hand out strong and steady putting the bar over the chest usually slightly below nipple level, depending on your arch. This allows the bar to descend in a straight path. Hands are squeezed and tight the entire time. The locked position: This is important to stabilize the bar and allow the weight to settle after being repositioned off the rack into your hands. This becomes more important the stronger you become, as weights rolling on the bar can affect stability and control c ontrol of the descent.

"$* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The descent: (down) Usually the direction in which the bar goes down will be the direction it comes up. That is why it is important to lower in a straight line, allowing the elbows to stay under the bar at all times. Once the elbows are in front of or behind the bar, leverage is decreased and the bench is often missed. It is also important that the descent is deliberate deliberate and fast. As weights become heavier most people, tend to slow the bar down. This seems to be a protective mechanism. Once you become more experienced, bar speed should increase on the descent. This does a few things: 1) It wastes no energy on the way down, so you can have that energy on the way up. 2) If the bar is in the right position before b efore the descent, it ensures the bar drops in a straight path. Weight likes to fall straight down. Usually when resisting in the descent, the bar will change path, and drift into an unfavorable position. As the weight is dropping the hands must stay squeezed and the pressure should be trying to rip the bar in half. This ensures the wrists and forearm stay tight. The pause: (Change of direction) The pause can be difficult in the beginning of your training. But as you get meet experience and training years behind you, pausing becomes second nature. I rarely train train the pause, but as

"$+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

you lower weights more quickly, it takes the pause to regain your body’s position and actually increases strength.

The ascent: (up) Once the press command or the bench starts to go upward, slowing down is your enemy. It is important to try to maintain bar speed throughout the ascent of the lift. Try to out-run the weight all the way through the top. The lockout: Once the bar is locked, it is good to hold at the top for a second or two. This allows the weight to stay over the arms, and teaches you to not push towards the rack as you’re pressing the weight upward (keeping the straight line).

"$$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Deadlift

The 628lb opening pull before my groin tear in 2014. The deadlift has always been a lift that has fluctuated for me, and is hard to train for after squatting big and benching big. My best is 804lbs.

The deadlift for me, and many others, has been a lift that shows promise and large numbers numbers at times. times. It can also be very dependent upon other lifts. lifts. Since it is the last last lift in a meet, meet, it is oftentimes tested when the body is demolished from squatting and bench pressing. pressing. For this reason, reason, the deadlift deadlift can be a complicated endeavor.

"$% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

There are two major ways to deadlift; sumo and conventional. Both have their distinct advantages and disadvantages. Conventional deadlift: The conventional deadlift has the record for the most pulls over 900 (when compared to sumo), and for a good reason. The conventional deadlift is a test of back and leg strength, but glutes become necessary at the high level. Lifters tend to to gravitate towards conventional deadlifting versus sumo because it feels more natural and flexibility is less of a concern. Ironically, most great deadifters can pull big weight in either position. The glutes usually become the limiting factor in pulling big weights. Conventional deadlifters deadlifters tend to gain a lot from pulling sumo in training. This is why no matter which way feels optimal, I make many of my lifters and clients pull sumo, and get strong at it for many months before conventional deadlifting. Oftentimes, I see many lifters that start conventional because it felt the best when they began lifting, or some coaches think its more suitable for sport because of foot placement specificity. In reality, a great conventional conventional pull needs needs to be built with a strong sumo-based training (to attack glutes and hamstrings).

"%' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Sumo deadlift: The sumo deadlift is very technical and requires more flexibility than its counterpart however, it carries many advantages. For example, hip flexibility is a key indicator of future lower lower back pain pain and health, health, Porter JL, et.al. (1997). The sumo deadlift can be executed more frequently in training, taking less of a toll on the lower back. It is an exercise of great great patience. The weight will not “pop” off the floor as quick as a conventional pull. They key with heavy pulls is to stick with the lift and grind through the initial effort to get get it off the the ground. Glutes and hamstrings should be the main muscle groups for the lift and must stay activated with lateral pressure pressure on the knees. I commonly train clients to pull sumo first because the form exactly replicates that of a squat. It forces utilization utilization of the hips, which will in turn help conventional conventional deadlift progress. progress. Keeping sumo the first learning tool and a part of your regular training regimen is key.

Proper Form Head to Toe The mindset mindset of the deadlift deadlift is important. Think of pushing your hips into the bar during the movement rather than picking something upwards off the ground. ground. The deadlift deadlift builds the body as a whole, as stabilizer muscles throughout will hold the body’s position. Many times the weaker muscles will dictate the form a person is showing, Kemp S. (2000).

"%" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The setup : For Sumo stance, start with your legs apart and shins lined up with the rings on the bar. Keep your shins as close to touching the bar as possible. possible. Your toes may be pointed slightly slightly outward. Note that pointing your toes too far wide will eliminate your ability to engage the hip flexors and overall success of the lift. A conventional setup keeps the feet a bit narrower than shoulderwidth apart. Keep in mind positions are very individualized. Hands: For a sumo set-up, once foot position is established, squat down to grip the bar. Hands should be placed evenly inside the legs and shoulder-width apart. A conventional hand position places hands outside of the legs (relatively close to shoulderwidth apart) Hips: Sink hips down as you would at the bottom of a squat, keeping your back tightly arched and tailbone from curling under. When the tailbone curls under at the bottom of a squat (in this case sumo stance set-up) it indicates several possibilities: 1. Spinal erectors are not staying tight/flexed 2. Tight hamstrings 3. Mobility issue 4. Inactive glutes

"%( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Lats: Lats are the very first movement of the deadlift. Locking the lats is is crucial to maintain form and safety of the lift. Pinch or pull your lats down towards your pockets, keeping your chest and head in an upright poisition. If the back rounds rounds it is impossible to regain form once the bar leaves the ground; you will then be unable to push hips into the bar. Ascent: With Lats locked and sitting back, squeeze glutes, press out laterally with the knees, and remember to push hips into the bar as you stand to lockout. It is crucial to keep the bar as close to the body as possible. Descent: It is important to to lower the weight safely. Putting the the bar back down needs to incorporate the same technique as picking it up, making sure not to round the back bac k or loosen lats.

"%# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

How to Strengthen Weaknesses Seen in the Deadlift A common limiting factor of the deadlift is lower back bac k weakness. The key to working out smart is focusing on weaknesses during accessory work. Here are some examples:

Reverse-Hyper Extension: This exercise develops a lot lot of lower back strength. Utilize a 3-3 tempo, slow and methodical to make the muscles work harder. This is also a traction-based exercise to de-compress the spine. 45-Degree Back Extension: This exercise also takes away vertical spinal compression. It activates the hamstrings, glutes, and lower back, all of which are utilized to execute a proper deadlift. Abs: Sometimes what seems like a lower back issue could be lack of core strength. Abs are an essential stablizer muscle group to maintain proper form while straining. Leaned-Kettlebell Shrug/Shrug Variations:

"%& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This develops the lower part of the Trap and Rhomboid. These muscles allow for correct posture, keeping the chest up and maintenance of form throughout the lift.

"%) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Bands and Chains (Accommodative Resistance) Why are they needed?

The first known picture of someone using accommodating resistance. The water made the weight have more resistance, therefore acting as a drag on both the weight and the body.

"%* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Bands and chains (and water) are a form of accommodating resistance. Accommodating resistance is a type of tension tension that increases or decreases at each phase of the lift. Bands and chains help the muscles into having to work through the entire lift, therefore manipulating the strength curve to some extent. This makes sure that the middle and top of the lift do not miss work due to bar velocity already creating inertia. It is uncertain when this training methodology was discovered in the USSR, but many Soviet manuals and translated texts talk about the use of chains and cords (we assume bands). When using bands or chains, as the bar reaches the bottom of the lift (the chest on a bench press or the bottom of a squat), the tension of the band and/or the weight of the chain decrease. As the bar rises back to the start position, the chain rises and the band stretches. This creates more work through the middle and the top of the lift. Nearly 50% of advanced lifters’ exercise exercise selection includes this form of work in some way, and for good reason:

"%+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This diagram shows how real weight reacts to force application with gravity and inertia. inertia. (Inertia is the resistance of any physical object to any change in its state of motion). Bands and chains may be able to manipulate the force velocity curve, enabling the lifter to have to strain through, and use strength throughout the entire lift, versus relying on inertia.

"%$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Before Training After Explosive Resistance Training After Explosive Resistance Training with Bands/Chains

Velocity (m/s)

Force (N) Effect of explosive-type resistance training on force-veloctiy curve

Speed bench with 100lbs of weight and 50lbs of band tension, 6-10 sets of 3 reps.

"%% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Approximately 90% of athletes stick on a lift in the middle and at the top. The major reason for this is due to inertia, which actually makes the weight lighter (therefore less volume) v olume) through the lift with real weight.

Example: a 200lb bench for 10 reps 200lb to move from bottom

220lb of force

220x10

2200lb moved 200lb to move from middle 185lb of force

185x10

1850lb moved 200lb to lock out

165lb of force

165x10

1650lb moved

After months and sometimes years of using traditional free weights, the muscles at certain points get overloaded; while at other points get less work. work. This leads to sticking points with with heavy weights. weights. Bands and chains chains teach the the body to maintain velocity as long as possible, and drive through portions of the lift where free weights would become lighter.

('' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Accommodating resistance requires the muscles to push through the entire lift rather than create tension at the bottom (zero velocity) and drift through the rest of the motion. This is why it is very important to have dynamic effort training in your program partnered with accommodating accommodating resistance. resistance. Summed up: your muscles get work through the entirety of the lift. Bands and/or chains are not needed for a lot of beginners. Although they can help burnout effect and lessen overtraining, they are complicated and need to have a great understanding of normal weight training before bands and chains should be used.

('" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Warning: Professional guidance is a must to make sure you are using these modalities to the best of their potential. potential. I had trained with bands and chains for the better part of 5 years before I attained a grasp on the best ways to use them. I have created a Bands and Chains manual specifically for correct execution of this modality.

Setting up the resistance:

As you will see below, this is the proper way to set up bands and chains for the various lifts. I felt this was important to list because I have seen it done incorrectly so many times even at advanced gyms. ('( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Squat: Bands with a power rack

Notice the bands are attached to the bottom and the outside of the band is going towards the bar.

('# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Squat: Bands with the Monolift

Notice the bands are tied to the bottom of the mono lift and the outside of the band goes to the bar.

('& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Squat: Chains with Safety Bar and Monolift

As one can see here the chain has approximately one link on the ground to keep it from swaying too much, this is how chains are properly positioned on to the bar.

(') Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Bench: Bands attached (minis)

This is how bands should be attached for speed, lined up to the path in which the bar travels travels while benching and all the way to the floor. This is the proper band tension (double over minis) for speed work with a bench over 300.

('* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Bench: Chains

This shows the proper way to set up chains for the bench, a few links on the ground but still touching slightly when at arms length. This would be a good amount of chain for maxing, or doing speed work if bench is over 300.

('+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Those are the basic ways to set up bands and chains for most uses. Both max effort work and dynamic effort work can benefit from bands and chains. Your strength level level will dictate the appropriate amount of chain and band tension.

Is it too much chain for the weight on the bar?? Typically you do not want more than 30% chain or band to weight ratio. I have found transfer to real strength to be minimal if it is above 30% chain or band weight. Helpful Tips: Chains are fairly clear-cut. Each 5ft length length of 5/8 chain (the size used in in weightlifting) weighs 20 lbs. A general rule of thumb is to use no more than 30% of the total weight on the bar b ar as

('$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

chain weight. Example: 3 chains per side would be 6 chains total on the bar, which is 120 lbs of chain weight; this would be an acceptable of amount of chain for a 300lb bencher to use.

Advantages to chains: Chains also have a coordination aspect to their use. Chains like to sway and require the lifter to use balance and stabilizing muscles. This gives chains a distinct advantage over bands, and even traditional weights.

Advantages to bands: Bands have elasticity as resistance, therefore are a more powerful tool to the tendons, ligaments and stretch reflex organs. Bands have helped me become very explosive with massive weights. This elasticity elasticity has powerful powerful properties properties to the muscles both lifting the weight (concentric movement) and lowering weights (eccentric movement). movement). Bands need to be understood fully, and used properly in order to get the benefit. Neither bands or chains by themselves are great developers; they are best used with weight. This is both true for max effort work and for speed (i.e. dynamic) dy namic) work. It should also

('% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

be noted that free weights are still a large part of training, and only at the advanced level should free weights be missing for more than 3-5 weeks because of the Law of Specificity.

("' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Max effort and the use of Accommodating Resistance Max effort work, as with any other method of training, can become stale very quickly if similar movements, types of resistance, and angles are too similar. It is important for long term development that the stimulus changes constantly, and even more so once a lifter becomes strong. For example: A 400lb bencher would use chains or bands as such. 3 chain max bench (using 3 chain keeps him or her around 30%) Double monster mini band max bench (35% band weight) Lightened orange band bench max (approx. 70lb taken off the bottom of the lift)

Example: A 400lb bencher would not want to use 6 chain per side or 240lb of chain weight (over 50%), a good rule of thumb is to always have more weight on the bar than tension in chains c hains or bands. Accommodative resistance is also just another environment in which the muscles have to adjust. Simply put, the more ("" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

environments that require the muscle to adjust, the larger, stronger, and quicker that muscle will eventually be. It becomes important especially when you reach an elite status that you have various stimuli in order to make progress.

Using Bands and Chains for Accommodating Resistance for Speed Work As stated above, velocity of the bar decreases dynamic work’s potency. By adding bands, chains, chains, or a mixture of both, the lift can have more benefit. Here is a 6-week wave example of speed bench for a 300lb bencher: Week 1: 30% bar weight and a double red, 10sets of 3 reps

The first week we have worked on explosive strength I.E. the bar weight and band tension could be higher, but the speed of the bar is very fast Week 2: 35% bar weight and a double red, 8 sets of 3 reps

The second week we have increased the bar weight 5 percent, now the weight and band tension is heavier but still fast, so we are working on speed strength

("( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 3: 40% bar weight and a double red, 6 sets of 3 reps

The third week we have increased the bar weight again by 5% which is a tad on the heavy side, but bar speed is still fairly quick, so we are working on strength speed Week 4: intensity deload 15 sets of 15 reps on dumbbells (30lb)

Beginnners need deloads every 4 weeks or so to keep from overtraining, because the last week was a tad on the heavy side, we deload the intensity (not worrying about speed) and increase volume to shock the muscle Week 5: 30% bar weight with 2 chain per side (80lb chain),

10sets of 3 reps We have started the process over again but now went to chains instead of band tension, this will be less resistance but more difficult to balance. Week 6: 35% bar weight with 2 chain per side, 10sets of 3 reps

Speed strength Week 7: 40% bar weight with 3 chain per side, 8sets of 3 reps

Strength speed

("# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 8: deload 10sets of 10 reps with 50lb dumbbells

This deload is a little heavier than the previous one, keeping the muscles working but also changing the stimulus even on the deload weeks. With the workout examples in the next chapter, you will see proper use of bands and chains at different strength levels. levels. In the beginning of training, bands and chains play less of a role than in the intermediate intermediate and advanced levels. When learning learning form, and just getting accustomed to training, actual weight resistance is enough for 3-5 years.

When should chains and bands be used? The use of bands and chains also depends on ones weak points (especially for max effort work). If your sticking points are in the middle and the top of a lift, then bands and chains can c an help you quickly break through those plateaus. However, if your sticking point is at the bottom of a lift, then they will be a less powerful tool. This is usually the sticking point for most beginners and one reason I don’t advise the use of them for awhile. Speed work is tricky though: most women that bench under 120lbs will have a hard time using bands or chains due to their total weight and tension. In addition, guys benching under 225 will will not be able to utilize them to peak. ("& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Program Design

Lifting big weights is more than just training hard. It’s calculation, education, and restoration.

A proper thought pattern is necessary to understand how to plan short and long term training training cycles. This means having having a thorough understanding of methods and physiological reaction to stimuli. Without this, the task proves incredibly difficult. We have explained the methods and how our bodies react to resistance training in the previous chapters, but now we have to understand the thought patterns that make great programs. It is imperative to have an understanding of the following: 1) Weak points 2) Experience level 3) Equipment Availability

(") Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

1) Weak points play a crucial role in both the selection of accessory work, and on occasion the maximal effort work implemented. Weak points should be determined by a good coaching c oaching eye, and can usually be seen with lack or degradation of form in the major lifts. 2) Experience level is also a crucial factor. This dictates how much variation may be needed in your training, as well as many factors such as: Restoration and Recovery:

During the week I always have some form of recovery or restoration (look at restoration chapter). I make sure to include it in my weekly plan because of its crucial role in training and progression. Deloading:

Often times more experienced and older lifters need more downtime before meets and between cycles. Beginner lifters lifters may need less time away from from weights. De-loads may need to be built into workouts in various ways. Bands, chains, and other modalities:

Simplicity in the beginning is crucial to understand proper form, timing, and body position with the classic lifts. lifts. The intermediate and advanced stages sometimes need more stimulus change in

("* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

order to achieve achieve progress. This is due to the Law of Accommodation. Form:

Any technical errors should be fixed immediately in the beginning of training. It is 10 times times harder to to fix form problems with lifters lifters that have already achieved some strength gains than it is with lifters that are new and still learning. 3) Equipment: This is a huge detriment or helper when deciding what to do. Most times a simple squat rack, bench press, and deadlift space are more than ample at the beginning, but more stimulus including different bars, accommodating resistance, and sometimes specialized machines are key in order to make progress when the body starts to be accustomed to certain exercises. When beginning a program design, one must establish a clear objective. The objective keeps keeps us on task task and true to the goal we are trying to to achieve. It also lays our timeline (cycle) and lets us know our equipment limitations. The next process is to have a video analysis. This shows our weak points either either to a trained eye or ourselves, and hopefully shows us faults that can guide our accessory work and be a teaching tool. We then list our weak points.

("+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

In this particular case: Example A

A) Reversal strength on squat B) Eccentric phase too long on bench (which indicates we need more speed work) C) Lower back and hamstring strength for deadlift as well as upper back supportive strength. Usually listing more than 3 correction points in a 12-week cycle is overkill. Remember: the body changes slowly slowly and concentrating on only the major problems is usually best until skill level is high. The next phase of writing writing the program is to list time restraints, i.e. i.e. how many days a week can the person lift. lift. Then we break down the best possible scenario in a 7-day 7-d ay program. Another key aspect aspect is work stress level. Most people want to write an optimal workout, not thinking in in a holistic approach. This means to take stress levels of all types in to consideration. Since resistance training is a stressor, other stressors are affected by training, as other stressors affect training.

("$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

All Stress levels are accumulative. Be aware of your stress level, and if possible avoid stressful conditions during pre-competition and competition phases.

Breakdown of workout listed below:

Red lettering indicates tips and explanations for what is being done or said in the workout. workout. It also indicates indicates what changes are happening on a weekly basis. Notice that these workouts are listed for informational purposes only, and were designed with the individuals’ needs (example A) in mind.

("% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Warm-ups:

Warm-ups are dictated by needs. For the last last 5-7 years, all of my world records were designed around warming up the muscles that are the weak links in the movement (or are not functioning correctly). These higher volume weakness specific warm-ups have a few distinct purposes: 1) It adds more volume over time to the areas which need the most work. 2) It potentiates the weak muscle groups in the larger complex movements that are next in the workout. By doing this over time the weaknesses are corrected, and position and technique technique of the core lift are improved. I firmly believe in doing this for every experience and strength level.

((' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Example A Program for Powerlifting Client (RAW) TRAINING PROTOCOL

Objective:

-Peak for next meet using traditional lifts more often, no access to reverse hyper machine, etc. -12 week cycle -2 weeks of deload Video Analysis of Weak Points:

-Reversal strength low on squat -Eccentric phase too long on bench (lowered reaction speed, strength) -Deadlift, Lower back, and hamstring strength, upper back support As you can see, we have taken the weak points into account and will accommodate them in the workouts 4 DAYS PER WEEK WEIGHTLIFTING:

2 Maximal Effort days 1 Upper and 1 Lower 2 Volume/Dynamic Effort days 1 Upper and 1 Lower The items above have been addressed to keep us on track when laying out our program. We have the goals, the timeline, the restrictions, and the weak points.

((" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 1 MESO 1 (STRENGTH) A Mesocycle is a 3-4 week block of training that specifies some area of need.

DAY 1 (Monday) MAX LOW VOLUME LOWER:

WARMUP: Dynamic Mobility 10min. (focus on low back and hamstrings) 3 exercise circuit to potentiate weak muscle groups Wide stance KB swing with 70lb KB 3x20 45 degree back extension with wide stance 3x15 Decline sit-ups 3x20 Weak-point warm-ups are built in to help them activate before big lifts. MAIN LIFTS: Squats, straight bar 5x5 (work up to a heavy 5, 80% range of difficulty) Belt only (no box, work on reversal strength) Straight leg deadlifts 6x3 (standing on 45lb plates) work up to a heavy 3 RM We are using higher volume since his muscle mass is low ACCESSORY: Reverse-hypers 3x10 heavy Oblique bends 3x12 with 100lb DB Hamstring curls with heavy bands 4x15, 3-3 tempo

DAY 2 (Tuesday) MAX EFFORT UPPER

WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3 exercise circuit to potentiate weak muscle groups Rear Delt Rows 3x25 Tricep Pushdowns 3x20 Lat Pulldowns 3x20 ((( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Bench Press: work up to heavy 6RM, take at least 8 sets to reach final set. Once that set is complete (narrow grip 2in. inside the rings) 2 board press 275 for 5x5 with 3-3 tempo (2sec pause on the board) 1 finger on smooth ACCESSORY: Heavy DB rows 3x10 progressive DB tricep extensions 2x45sec each arm w 35-40lb DBS Foam roller on back 10min for increased ROM

DAY 3 (Friday) LOWER

WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic Mobility 10min You can see the warm-up is still involving conditioning and some stretching MAIN LIFTS: Speed Squats 10x3 with 30% of 1 RM, No box with 2 sec pauses in the bottom Speed Pulls 10x1 Start with 225lbs and progress until bar speed slows. (10 th set should be fast but difficult). Good Mornings 3x45 3x45 seconds with a manageable weight. (Use more for flexibility and ROM, vary foot stance with each set. ACCESSORY: Lying Band Curls with bands at top of rack 3x1min. with strong band Hanging leg raises with 15lb ankle weights 3x45sec. Seated calf raises 3x1min. with as much weight as possible. *P.M. OFF recovery hot cold contrast shower 10min

((# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Day 4 DYNAMIC UPPER

WARMUP: DB Bench 4x25 with 35lb DBS, super-set with 4x15 lat pulldowns with 100lb This warmup is to directly build more muscle mass over time and build conditioning so the bench press is strong after a squat MAIN LIFTS: Speed bench 10x3 with double red band and 145lb, work on fast eccentric ACCESSORY: DB tricep fold-ins 3x1min with 30-45lb DBS Band rear delt pull-aparts 4x25 Forearm work (any) 5min Lateral raises 2x1min with 15lb DB

Saturday

Recovery: Massage, Followed by hot/cold contrast shower Sunday

KB swings 3x30 with moderate KB or DB weight Hot tub 15min Stretch 20min.

((& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

As you can see in this first week layout, we have completed the following: 1. Separated the 2 lower and 2 upper body workouts by 72 hours allowing recovery 2. Built in recovery modalities, hot/cold contrasts, etc. 3. Included 6 assistant exercises: 3 in the beginning and 3 in the end. This works to make the muscle activate with the the larger, and more important, exercises. 4. Varied movements and tempos on the days in which similar muscle groups were exercised. This general weekly template has developed gains for many of my clients and myself for the last 15 years, both at a beginner and world-class level.

(() Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 2 MESO 1 (STRENGTH) DAY 1 (Monday) MAX EFFORT LOWER:

WARMUP: Dynamic Mobility 10min. 3-exercise circuit to potentiate weak muscle groups. Good mornings: deadlift stance 3x45sec light 45 degree back extension 3x12 squat stance Decline sit-ups 3x25 with 30lb MAIN LIFTS: Squats with 3 rep range, work up to heavy 3RM, use 3 rep sets all the way up 8 sets minimum 8 minimum sets ensure proper volume of the lift, taking jumps too small will cause fatigue, taking jumps too large will not allow you to reach potential Max Effort Deadlift standing on 2in. block, 5RM ACCESSORY: Glute/Ham Raise 3xfail Reverse hyper (heavy) 3x10 with 3-3 tempo Recovery massage stick legs 10min


WARMUP: Shoulder Cuff Mobility Interior/Exterior Rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear Delt Rows 3x25 Tricep Pushdowns 3x20

((* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Lat Pulldowns 3x20 MAIN LIFTS: MAX Effort Bench narrow grip with 3 sec pause 2-RM, work up with doubles the whole way (use lightened medium band) Burnout set with 70%, get as many as possible at a quick speed This was included because this person needed more muscle mass ACCESSORY: Incline supported DB rows 3x45 sec. with 75lb DBS Single Arm tricep extensions 3xfail each arm Hammer curls 3x1min. with 15lb DBS DB Lateral raises 3x1min with 20lb DBS

DAY 3 (Friday) DYNAMIC LOWER

WARMUP: Sled Dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed Squats 10x3 with 50% of 1RM (base this off of projected max for meet) No pauses, max reversal strength at competition depth Speed pulls sumo, 10x1 start with 185lbs. and progress until bar speed slows (10th set should be fast but difficult). ACCESSORY: KB Stiff Leg Deadlifts with 100lbs standing on benches for increased ROM 3x1min. Sled drag with 5 45lb plates, 4x50yds slow big steps

((+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Day 4 DYNAMIC UPPER

WARMUP: DB bench 4x25 with 35lb DBS, super-set with 4x15 lat pulldowns with 100lbs. MAIN LIFT: Speed bench 10x3 with double red band and 155lbs, work on fast eccentric ACCESSORY: Rope behind the head pushdowns 3x1min with 100-120lbs. Band rear delt pull aparts 4x25 Rope swings 200 reps in any fashion As you can see in this week, is it quite different than week one in exercises and stimuli, while still attacking weak points.

Saturday:

Recovery, Massage, Followed by hot/cold contrast shower Sunday:

KB swings 3x30 with moderate KB or DB weight Hot tub 15 min. Stretch 20 min.

(($ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 3 MESO 1 (STRENGTH) Video analysis allows one to see form breakdown and technique needed to make progress. Side angles usually show the most information.

DAY 1 (Monday) MAX EFFORT LOWER

(Film lifts) WARMUP: Dynamic Mobility 10min. 3-exercise circuit to potentiate weak muscle groups Wide stance KB swings 3x15 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lbs. weight MAIN LIFTS: Max Effort Squat, work up to 80% of competition max Max Effort Deadlift, work up to 80% of competition max ACCESSORY: Glute-ham raises 2xfail Cable ab crunches 3x 20 with 150lbs. or more

((% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder Cuff Mobility Interior/Exterior Rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Narrow grip bench press, work up to 90% with a pause (raw) Back down to 60% for 3xfail no pauses (raw) ACCESSORY: V-Bar pushdowns with band tension 3xfail (use black and green band) Leaned over DB rows 3xfail with 100lb DBS Reverse curls 3xfail with 45lb DBS


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Squats, competition stance (parallel box) utilize 6-8 sets to reach a heavy 3RM Deadlifts 10x3 with 225lbs for speed with a double red band (45sec rest) ACCESSORY: Good mornings 3x45sec with 135-200lbs. Hanging leg raises 3x1min 150lb DB shrugs

(#' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Day 4 DYNAMIC UPPER

WARMUP: DB bench press 4x25 with 40lb DBS, super-set with 4x15 lat pulldowns with 100lbs. MAIN LIFTS: Speed bench 10x3 with double red band and 155lbs, work on fast eccentric, all narrow grip ACCESSORY: Wide grip pushdowns 3x1min with 100-120lbs. Band rear delt pull aparts 4x25 Rope swings 250 reps in any fashion Saturday:

Recovery, Massage followed by hot/cold contrast shower Sunday:

KB Swings 3x30 with moderate KB or DB weight Hot tub 15min. Stretch 20min.

(#" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 4 MESO 2 The second mesocycle will use some different elements to help aid in strength progress. DAY 1 (Monday) MAX EFFORT LOWER

WARMUP : Dynamic mobility add 20lb weight vest 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Safety bar squats to 1in. below parallel (work up to a heavy 3 RM) with a strong band ACCESSORY: Reverse hyper 3x45sec with 250lbs. Cable pull throughs 3x1min with 170lbs Sled drag backwards 3x75 steps with 3, 45lb plates


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20

(#( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Lightend method bench press competition grip, work up to 3RM with shirt full range 2 burnout sets with max effort exercise, narrow grip with 50% of achieved weight,all paused reps with slingshot ACCESSORY: Pull-ups with band assistance 3xfail wide grip DB lateral raises 3xfail with 15-20lb DBS


WARMUP: Sled Dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 8x2 with 55% of 1RM, No belt (parallel box) ACCESSORY: RDLs standing on 45lb plates 3x12 heavy as possible Band hamstring curls 3xfail with silver (medium band) Leg press wide stance 4x20 with 300-350lb

Day 4 DYNAMIC UPPER

WARMUP: DB press 4x25 with 35lb DBS, super-set with 4x15 lat pulldowns with 100lb MAIN LIFTS: Speed bench 10x3 with double red band and 140lb, work on fast eccentric

(## Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

ACCESSORY: DB press incline 2xfail with 110lb DBS, 45 degree angle Band rear delt pull aparts 4x25 Rear delt rows 200 reps with 130lbs. Saturday:

Recovery, Massage, followed by hot/cold contrast shower Sunday:

KB swings 3x30 with moderate KB or DB weight Hot tub 15min. Stretch 20min.

(#& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 5 UNLOAD Unloads are necessary to achieve long-term strength progress and keep burnout from occurring.

DAY 1 (Monday) MAX EFFORT LOWER

WARMUP: Dynamic mobility 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Warm up to 50% of squat, full commands 5x1 Warm up to 50% of deadlift, pause at the top 5x1 Warming up to 50% allows the body to recover but still maintain the groove of the actual lift ACCESSORY: Hamstring curls 3x10 light Leg extension 3x20 light Abs (any) 2 exercises light

(#) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Warm up to 50% of bench max, full commands The rest of the week is active rest to recover from past 4 weeks.

(#* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 6 MESO 2 (Peaking Phase) This phase starts to bring stimulus up to maximal volume that can be tolerated. DAY 1 (Monday) MAX Low Volume LOWER

WARMUP: Dynamic mobility 10 min. 3-exercse circuit to potentiate weak muscle groups Reverse hyper 3x10 with 300lbs. Wide stance 45 degree back extensions holding a 45lb DB, 3x10 Bent over shrugs with 75lb DBS, 3x10, 3-3 tempo MAIN LIFTS: Work up to brief and belt 2RM max (make sure to bring feet in slightly so knees can push out), no box Pin 3 deadlift max (sumo stance) wider than normal ACCESSORY: Gute-ham raises 3xfail Oblique bends 3x12 with 100lb DB Decline sit-ups 3x10 with 100lb DB


WARMUP: Shoulder cuff mobility internal/external rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 4x25 Lat pulldowns 3x20

(#+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Sling shot 2RM, work up slowly, competition grip Finish off with 315lbs. for 2xfail with narrow grip ACCESSORY: Heavy DB rows 3x10 progressive DB tricep extensions 2x45sec each arm with 35-40lb DBS Foam roller on back 10min for increased ROM DAY 3 (Friday) LOWER

WARMUP Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 10x3 with 40% of 1RM, no box, raw Hi pulls 8x2 with 225lbs., pull it as fast as possible ACCESSORY: Leg press moderate stance 4x20 with 200-300lbs (pause at bottom on last 5) Leg curls 3xfail with 110lbs Deadlifts sumo with 135lbs, 4x20 work on flexibility P.M. OFF recovery hot cold contrast shower 10min

Day 4 DYNAMIC UPPER

WARMUP: DB bench 4x25 with 40lb DBS, super-set with 4x15 lat pull downs with 100lbs

(#$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Speed bench 10x3 with double red band and 165lbs, work on fast eccentric with pause ACCESSORY: DB tricep fold-ins 3x1min with 30-45lb DBS Band rear delt pull aparts 4x25 Forearm work (any) 5min Military press, work up slow to 8RM

Saturday:


KB swings 3x30 with moderate KB or DB weight Hot tub 15min Stretch 20min

(#% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 7 MESO 2 (Peaking Phase) DAY 1 (Monday) MAX Low Volume LOWER

WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Reverse hyper 3x10 with 330lb Wide stance 45 degree back extensions holding 100lbs, 3x10 Bent over shrugs 3x10 with 100lb DBS, 3-3 tempo MAIN LIFTS: Take 90% for a 2RM squat (goal 500) ACCESSORY: Glute ham raises 3xfail Oblique bends 3x12 with 100lb DB


WARMUP: Shoulder cuff mobility internal/external rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep push downs 4x25 Lat pull down 3x20 DB bench press 4x25 using 25-35-45-65lb

(&' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Bench press raw work up to 1RM Bench (competition style) work up to 90% for 2RM ACCESSORY: Heavy DB rows 3x10 progressive DB tricep extensions 2x45sec each arm with 35-40lbs Foam roller on back 10min. for increased ROM


WARMUP Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed Squats 10x3 with 50% OF 1RM 1in below parallel box and medium band Deadlift work up to 85% or close to max with double red band over bar ACCESSORY: Decline sit-ups 3x8 with heavy weight Leg press narrow stance 4x25 progressive (250-350lb) Leg curls 3xfail with 120lbs. P.M. OFF recovery hot cold contrast shower 10min

Day 4 DYNAMIC UPPER

WARMUP: DB bench 4x25 with 55lb DBS, super-set with 4x12 lat pulldowns with 150lbs.

(&" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Speed bench 10x3 with a double red band and 165lbs, work on fast eccentric ACCESSORY: DB tricep fold-ins 3x1min with 30-45lb DBS Band rear delt pull aparts 4x25 Forearm work (any) 5min

Saturday:


KB swings 3x30 with moderate KB or DB weight Hot tub 15min.

(&( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 8 UNLOAD MESO 2 (Peaking Phase) The second unload will decrease volume and intensity in the main lifts for 1 week.

DAY 1 (Monday) MAX Low Volume LOWER

WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Reverse hyper 3x10 with 330lbs. Wide stance 45 degree back extensions holding 100lb, 3x10 Bent over shrugs 3x10 with 100lb DBS, 3-3 tempo MAIN LIFTS: Squats work up to 60% for 5x1 speed singles Deadlifts work up to 60% for 5x1 speed singles ACCESSORY: Glute-ham raises 3xfail Oblique bends 3x12 with 100lb DB Decline sit-ups 3x10 with 110lb DB

(&# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle Rear delt rows 3x25 Tricep pushdowns 4x25 Lat pull down 3x20 DB bench press 4x25 25-35-45-65lb MAIN LIFTS: Lightened bench press, work up to 6RM (use strong band) ACCESSORY: Heavy DB rows 3x10 progressive DB tricep extensions 2x45sec each arm with 35-40lb DBS Foam roller on back 10min for increased ROM


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Leg press, 6x20 with 350lbs. or a strong burn each set Decline sit-ups 3x8 with heavy weight Leg press narrow stance 4x25 progressive (250-350lbs.) Leg curls 3xfail with 120lbs. P.M. OFF recovery hot cold contrast shower 10min

(&& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Day 4 DYNAMIC UPPER

WARMUP: DB bench press 4x25 with 55lb DBS, super-set with 4x12 lat pulldowns with 150lbs. MAIN LIFTS: Speed bench 10x3 with a double red band and 135lbs, work on fast eccentric ACCESSORY: DB tricep fold-ins 3x1min with 30-45lb DBS Band rear delt pull aparts 4x25 Forearm work (any) 5min

Saturday:



(&) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Reverse hyper 3x10 with 330lbs. Wide stance 45 degree back extensions holding 100lbs, 3x10 Bent over shrugs 3x10 with 100lb DBS, 3-3 tempo MAIN LIFTS: Supermaximal method: Work up to heavy squat with all chain 2RM to parallel box, competition stance Max effort deadlift from pin 5, competition stance (with double mini band) ACCESSORY: Glute ham raises 3xfail Oblique bends 3x12 with 100lb DB Decline sit-ups 3x10 with 110lb DB


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 4x25

(&* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Lat pulldowns 3x20 DB bench press 4x25 (25-35-45-65lbs.) MAIN LIFTS: Double orange (medium band) bench work up to 2RM ACCESSORY: Heavy barbell rows 5x5 progressive JM press extensions 5x6 with 135-165lbs. Foam roller on back 10min for increased ROM


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Leg press 6x20 with 350lb or a strong burn each set Decline sit-ups 3x8 with heavy weight Leg press narrow stance 4x25 progressive (250-350lb) Leg curls 3xfail with 120lbs. P.M. OFF recovery hot cold contrast shower 10min

Day 4 DYNAMIC UPPER

WARMUP: DB bench press 4x25 with 55lb DBS, super-set with 4x12 lat pulldowns with 150lbs. MAIN LIFTS:

(&+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Speed bench 10x3 with a double red band and 135lbs, work on fast eccentric ACCESSORY: DB tricep fold-ins 3x1min with 30-45lb DBS Band rear delt pull aparts 4x25 Forearm work (any) 5min

Saturday:



(&$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Reverse hyper 3x10 with 330lb Wide stance 45 degree back extensions holding 100lbs, 3x10 Bent over shrugs 3x10 with 100lb DBS, 3-3 tempo MAIN LIFTS: Supermaximal method: Work up to a heavy as possible band squat (strong and medium) safety bar max to parallel box 1RM, take slow jumps This allows the body to sustain utra-maximal loads at the top, making the central nervous system have to work overtime, allowing strength gains in a few weeks, delayed transformation ACCESSORY: Glute-ham raises 3xfail Oblique bends 3x12 with 100lb DB

(&% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 4x25 Lat pulldowns 3x20 DB bench press 4x25 (25-35-45-65lbs.) MAIN LIFTS: Bench press raw work up to 2RM This particular lifter had not tested their real bench in some time, so this established a good opener for competition. ACCESSORY: Heavy DB rows 3x10 progressive DB tricep extensions 2x45sec each arm with 35-40lb DBS Foam roller on back 10min for increased ROM DAY 3 (Friday) LOWER

WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 5x3 with 40% of 1RM using below parallel box Speed pulls 6x1 with 50%, standing on o n plates Pin 3 deadlift lockouts 3x10 with 315lbs, work on glute squeeze

()' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

ACCESSORY: Lying band curls with bands at top of rack, 3x1min. with strong band. Hanging leg raises with 15lb ankle weights 3x45sec Seated calf raises 3x1min with as much weight as possible P.M. OFF recovery hot/cold contrast shower 10min.

Day 4 DYNAMIC UPPER

WARMUP: DB bench press 4x25 with 55lb DBS, super-set with 4x12 lat pulldowns with 150lbs. MAIN LIFTS: Speed bench 5x3 with a double red band and 155lbs, work on fast eccentric ACCESSORY: DB tricep fold-ins 3x1min with 30-45lb DBS Band rear delt pull aparts 4x25 Forearm work (any) 5min

Saturday:

Recovery, Massage followed by hot/cold contrast shower Sunday;


()" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 11 MESO 2 (Peaking Phase) UNLOAD Unloading is crucial for optimal performance. This allows the body to recover from a long training cycle and peak. peak. Lifters can struggle with the absence of intensity or volume; however, this is the only way to make sure you are at your best on meet day. DAY 1 MAX (Monday) Low Volume LOWER

WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Reverse hyper 3x10 with 200lbs. Wide stance 45 degree back extensions 3x10 bodyweight Bent over shrugs 3x10 with 100lb DBS, 3-3 tempo MAIN LIFTS: Squat, work up to 50% and do 2 reps Same for deadlift


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 4x25 Lat pulldowns 3x20

()( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: DB bench press 4x25 (25-35-45-65lbs.) Heavy DB rows 3x10 progressive DB tricep extensions 2x45sec each arm with 35-40lb DBS Foam roller on back 10min for increased ROM Saturday:


KB swings 3x30 with moderate KB or DB weight Hot tub15min.

()# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 12 Meet Week MESO 2 (Peaking Phase) UNLOAD 1. Stretch every 3-5 hours, light 2. Each day take a 2-hour nap 3. No hot tub or massages 96 hours prior to meet 4. Keep work to a minimum and avoid stressful situations

Results of this program design: 1. 50lb increase in the squat 2. 50lb increase in the bench 3. 70lb increase in the deadlift

The program is successful and efficient because of the following: 1. Focused on weak points 2. Allowed the body to strain almost every week 3. Proper volume allotted 4. Proper recovery allotted between muscle groups The next cycle is utilized for someone with limited equipment and time. The following workout is a 3-day per week cycle that was designed using mostly the main lifts, and very little accessory work due to time constraints and lack of equipment. ()& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Factors to consider: 1. Limited time due to family and job 2. Limited equipment since they were training in their garage 3. High stress levels Remember that training itself is a stressor, along with job and family, so sometimes training less will bring more progress than lifting more. The best option is to reduce training to 3 days per week if needed.

()) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Example B Program for Novice Client (Female) (limited time) Objective: -Peak for next meet, using traditional lifts more often, and less accessory work -4 week sample cycle 3 DAYS PER WEEK WEIGHTLIFTING: 2 maximal effort days 1 upper and 1 lower 1 volume/dynamic day (joint upper and lower) In order to get the proper volume necessary for both speed and max effort days, dynamic effort for upper and lower body are combined. This protocol was used for a female that wanted to do a meet 5 weeks after a previous meet; she felt she needed more traditional work so we experimented with this very specific loading cycle.

Previous Lifts:

Squat 340 Bench 165 Deadlift 340 After specific loading style:

Squat 365 Bench 175 ()* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Deadlift 370

WEEK 1 MESO 1 (STRENGTH) In this sample cycle, you will see very specific work in order to peak for a meet RAW, this would be right before the deload, but shows minimal accessory work and plenty of core lift work (recommended for beginners who lose touch of loading quickly) DAY 1 MAX (Monday) Low Volume LOWER

WARMUP Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x15 Decline sit-ups 3x20 MAIN LIFTS: Squats, work up to 85% x3 with wraps, competition stance, dial in form Deadlifts 5x3 after warmups, work up to 90% 3RM (do not fail) ACCESSORY: Decline sit-ups 3x30 reps with weight Hamstring curls any 3xfail with 100lbs

()+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Bench press 135lbs, 5x2, pause on last rep ACCESSORY: Heavy DB rows 3x10 progressive Super-set 3 tricep exercises (lighter weight) for 3 rounds, No rest

DAY 3 (Wednesday) DYNAMIC UPPER/ LOWER

WARMUP Sled dragging 4x50yds with 1, 45lb plates Dynamic mobility 10min. MAIN LIFTS LOWER: Speed Squats 10x3 WITH 30% OF 1RM, no box bo x with 2-second pauses at the bottom, use a light band attached as well Speed Pulls 10x1 start with 135lbs and progress until bar speed slows (10 th set should be fast but difficult) ACCESSORY LOWER: Leg press 3x25 with moderate weight (mix up stances, pauses etc.) Sled dragging 2, 45lb plates 4x40yds straight leg

()$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS UPPER: Speed bench 8x3 with 60lb bar weight and a single over red band 50lb ACCESSORY UPPER: Rope tricep pushdowns 3xfail with 70lbs.

P.M. OFF recovery hot cold contrast shower 10min. Saturday:


Walk 1 hour Hot tub 15min.

()% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 2 MESO 1 (STRENGTH) DAY 1 (Monday) MAX EFFORT LOWER

WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight Heavy squat to moderate box (parallel) work up to 1RM MAIN LIFTS: Max effort deadlifts standing on 45lb plate, 2RM ACCESSORY: Glute-ham raise 3xfail Reverse hyper (heavy) 3x10, 3-3 tempo Recovery massage stick legs 10min



(*' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Floor press 2RM, work up to heavy 2, take 8-10 jumps to reach goal 4x25 with 20lb DBS (bench press) 1.5 min rest ACCESSORY: Incline supported DB rows 3x45 sec. with 45lb DBS Single arm tricep extensions 3xfail each arm Hammer curls 3x1min. with 15lb DBS DB lateral raises 3x1min. with 15lb DBS

DAY 3 (Wednesday) DYNAMIC UPPER/LOWER

WARMUP Sled dragging 4x50yds with 1, 45lb plate Dynamic mobility 10min. MAIN LIFTS: Speed squats 10x3 with 50% of 1RM (base it off 300) add mini band Speed pulls sumo (standing on 2inch block) 10x1 start with 135lbs and progress until bar speed slows (10 th set should be fast but difficult) Speed bench 10x3 with 65lbs all 2-second pauses, add mini band ACCESSORY: KB still leg deadlifts with 100lbs standing on benches for increased ROM 3x1min Speed bench 8x3 with 65lb bar weight and single over red 50lb band tension JM presses 3xfail with 45-55-65lbs. Hamstring curls 3xfail (heavy)

(*" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Saturday:

Recovery, massage followed by hot/cold contrast shower Sunday:

Walk 1 hour with 5lb ankle weights

(*( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Max Effort squat, work up to 3RM real weight Deadlift 5x5 progressive, work up to 250x5


WARMUP Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Wide grip bench press with a 5 second pause, 1RM take 10 sets to reach goal Reduce to 60% for 3xfail, no pauses (same grip)

(*# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

ACCESSORY: V-bar pushdowns with band tension 3xfail (use black and green) Leaned over DB rows 3xfail with 40lb DBS Reverse curls 3xfail with 30lb DBS

DAY 3 (Wednesday) DYNAMIC UPPER/LOWER

WARMUP: Sled dragging 4x50yds with 1, 45lb plate Dynamic mobility 10min. MAIN LIFTS: Squats competition stance, work on speed with 70% 5x2 Deadlifts 5x5 work on speed, progressive Speed bench, 6x3 with 70lb bar weight and single over red band 50lb band tension ACCESSORY: Reverse hypers w 30lbs. 3x45sec DB tricep fold ins 3x 1min with 15-20lb DBS Hanging leg raises 3x1min

Saturday:


Walk 45min, then guasha 15min.

(*& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 4 MESO 1 UNLOAD DAY 1 (Monday) MAX EFFORT LOWER

WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups 10MIN Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 15lb weight MAIN LIFTS: Competition squat, work up to 90%, 2RM Work up to opener on deadlift (think fast and strong) take 6-8 sets to reach goal ACCESSORY: Reverse hyper 3x30sec with 35lbs. Glute-ham 3xfail with difficult setting


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x25 Lat pulldowns 3x20 DB bench press 4x25 with 20lb DBS

(*) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Bench press, work up to 90%, 2RM ACCESSORY: V-bar push downs with band tension 3xfail, use medium band Leaned over DB rows 3xfail, 40lb DBS Reverse curls 3xfail, 35lb DBS 6 hours post (P.M.) pool walk 20min high raise of legs

DAY 3 (Wednesday) DYNAMIC LOWER

WARMUP Sled dragging 4x50yds 1.5 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed box squats 8x2 with 2 sec pause, 40% with mini band ACCESSORY: Leg press 3x25, heavy Heavy decline sit-ups 3x10 Saturday:

Recovery, massage followed by hot/cold contrast shower Sunday: off

(** Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Off-Season

The off-season is is where you really build your gains. In this next cycle, the program is lengthy, with long-term development in mind. This will correct weak points in preparation for a new training cycle down the road. My most successful meets occurred when I could train the hardest off-season and fix my weak points. I then dial in my strength strength when I’m 12-15 weeks out from a meet. This cycle is a sample of my off-season training for the 2014 Raw Unity meet. I used this for all of spring and summer of 2013 in preparation for Raw Unity in February of 2014 Lifts achieved at Raw Unity 2014: -Squat 832lbs. world record no knee wraps

(*+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

-Bench 606lbs. highest at the meet for a full lifter During the summer of 2013 is where I feel the magic happened in terms of being able to develop and maximize my offseason training. I had already done a 771lb raw squat. I had realized two things. Firstly, being a geared lifter lifter allowed me to push my central nervous system’s capabilities capabilities to the max. My CNS could basically withstand anything because of the help of the lifting suit. This meant my my brain would not get worn out; however, my my muscles were destroyed. destroyed. This was the second part of my thought process. My training needed to be slightly changed because my central nervous system could withstand a lot of impact but my muscles would get get severely sore. Without a suit, all I had to rely on was my muscle tissue to be able to do the work. About a year and a half before hitting my world record squat, my thought pattern revolved around around my muscle strength. I knew my muscles would have to be in good enough shape to be blasted as hard as possible while pushing my CNS as far as it could go as well. In the off-season training, my rest periods needed to be shorter and muscle damage needed to be higher. This was essential for my body to endure heavier training loads. To be a good lifter, I had to be a good athlete and sustain intense conditioning. Another important aspect to my training was the fact that I understood the change in rep ranges that had to be made when transferring from geared lifting lifting to raw. raw. Max effort singles singles as if I were in equipment was not going to help me nearly as much as

(*$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

doing 2’s and 3’s. In that cycle of training, I peaked up to max effort doubles and triples instead of singles because I needed more muscle work. The thought pattern pattern was this: If you’re used to 1-RM’s all the time, to go to 3’s is triple the work load and in turn creates triple the muscle damage. It was imperative imperative to make sure my body was in shape to do this. Something people don’t realize about raw lifting is that it takes more reps per set to get the muscles adequately conditioned. When going raw, you have to find a balance between the central nervous system recovery in training and muscle recovery in training. In gear, you are mostly focusing on central nervous system recovery because the muscles are being assisted so they don’t get near the damage. d amage. I’ve always been open to learning and changing up my training protocols. There is never one set set in stone method I’ve used throughout every off-season and every peaking phase. Each year something is adjusted as I evolve as a lifter. Throughout my career, as my body changed, I needed to tweak things as I went along. It is important important to understand what your body needs at that specific time, which is different for everyone. As you continue to strengthen your weakest links, you must move on to the next ones and so on. I have included below a template template of my personal training protocol for the off-season leading up to my world record 832lb. squat.

(*% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Matt Wenning Off-Season Training Protocol Summer 2013 Objective: -Increase strength, functional hypertrophy and endurance at the highest level. level. Do this while keeping body fat low, and weight weight sustainable. -10 week cycle 4 DAYS PER WEEK WEIGHTLIFTING: 2 DAYS LOWER BODY 1 MAX EFFORT 1 DYNAMIC EFFORT (72 HR SPLIT) 2 DAYS UPPER BODY 1 MAX EFFORT 1 DYNAMIC EFFORT (72 HR SPLIT) -Cardio 30min every day at 120 or less BPM, anything to lower body fat and increase work capacity. You will see in this cycle, cardio is included. One must have a season to increase overall fitness, and develop other athletic qualities. This aids in future preparation for training and health. The lifter still needs to be healthy and fit overall, which is widely ignored especially especially in powerlifting. People always want to know how I stay lean for a big guy, well here is your answer!

(+' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Unloading is built in every 4 weeks to ensure positive progress, allow the body to heal during this time, keeping excessive straining, and energy expenditure down.

(+" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x20 MAIN LIFTS: Max effort squat to 12inch box with 3 chain (Working up to a strain but not trying to break a PR) ACCESSORY: Glute-ham raise 3xfail DB alternate toe-touch 3x12 with 35lb DB Sled drag with 4, 45lb plates straight legged, 6x50yds KB swings to the eye, 2x1min with 55lbs. Reverse hyper (heavy) 3x10, 3-3 tempo Lots of accessory work, minimal rest and building a good base of fitness. Focus is not on strength portion of workout. 6 hours post walk with weight vest 45min (25lb)

(+( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Max Effort bench bench press, narrow grip with double orange. (Medium band) ACCESSORY: JM press with 25% of bench max, 3xfail Heavy T-bar row, 3, 45lb plates, 3xfail Fat bar curls with 50lbs, 3xfail Military press fat bar (utilize as much weight as possible) 1x1min.


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. Box jumps to 35in. box, use light weight in hands, ankle weight or vest, 15 reps. Adding jumps is a huge portion of staying athletic, which is the point of this cycle. The focus is also to maintain former strength strength gains, and gain some GPP and athletic qualities. This aids in future strength goals.

(+# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Speed squats with 30% of 1RM 1RM and an orange orange band (medium). Vary stances, no box,10x3 Speed pulls, start at 135lbs and progress until bar speed slows (10 th set should be fast but difficult) di fficult) 10x1 ACCESSORY: Good mornings with manageable weight, 3x45sec. 3x45sec. (use more weight for flexibility and ROM, vary foot stance with each set.) Lying band curls with band at top of rack, 3x1min. with strong band Hanging leg raises with 15lb ankle weights, 3x45sec. Seated calf raises 3x1min. with as much weight as possible P.M. OFF recovery hot cold contrast shower 10min DAY 4 (Friday) DYNAMIC UPPER

WARMUP: DB Bench press 4x25 with 20-30lb DBS, varying hand positions Internal external rotations 2x25 Rear delt rows 4x25 with 100lbs MAIN LIFTS: Speed bench press, double red bands 10x3 no pauses with 30% of 1RM Super-set with light band rows for back reinforcement 10x20 ACCESSORY: Sled rows 4x50yds with 3, 45lb plates slow and deliberate (vary angles) Tricep sled drags 4x50yds 2 plates slow and deliberate Tricep pushdowns 6xfail with 100lbs

(+& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Saturday:


Walk 1 hour, hot tub 15min

As you can see in the first week of this off-season cycle, there is much more accessory work, general conditioning, and although max efforts and speed training is present, it is not the main emphasis. emphasis. Being in shape and training muscles that are ignored pre- contest, having little to no rest period’s, etc., make this program more designed for conditioning.

The accessory work is pushed up to 3-4 exercises pre core movements, and at least that many after the big exercises. Focusing on small muscle groups during this period is key for future progress. Additionally, core training such as abs and lower back are playing a key role at this time.

(+) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Max effort deadlifts standing on 2in. block ACCESSORY: Glute-ham raise 3xfail Single leg curls 3x12 as heavy as possible Sled drag with 5, 45lb plates, straight legged 4x40yds KB swing to eye, 2x45sec with 70lbs. Reverse hyper (heavy) 3x10, 3-3 tempo Recovery massage stick legs 10min



(+* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Max effort floor press with fat bar, real weight 1RM ACCESSORY: Single arm tricep pushdown with fat handle, 3xfail each arm Incline supported DB rows 3x45sec with 45lb DBS Hammer curls 3x1min with 30-40lb DBS DB lateral raises 3x1min with 15lb DBS


WARMUP: Sled Dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. Box jumps, 15 single reps 45sec 45sec rest between jumps to 30in. box. Use light weights in hands, vest or ankle weights. MAIN LIFTS: Speed squats with 35% of 1RM and orange band (medium), vary stances, no box, 10x3 Speed pulls sumo, standing on 2in. block. Start with 135lbs and progress until bar speed slows (10th set should be fast but difficult) 10x1 ACCESSORY: KB stiff leg deadlifts deadlifts with 100lbs. Stand on benches for increased ROM, 3x1min. Lying band curls with bands at top of rack, 3x1min with strong band Hanging leg raises with 15lb ankle weights 3x45sec Seated calf raises 3x1min with as much weight as possible P.M. OFF

(++ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

DAY 4 (Friday) DYNAMIC UPPER

WARMUP: DB bench press with 20-30lb DBS, 4x25 varying hand positions Internal/external rotations 2x25 Rear delt rows 4x25 with 100lbs MAIN LIFTS: Speed bench press, double red bands 10x3 no pauses with 35% of 1RM Super-set with light band rows for back reinforcement 10x20 ACCESSORY: Lat pulldowns 20lbs. over bodyweight 3xfail DB fold-ins 3x1min with 25-35lb DBS Reverse flys 3x1min with 20lb DBS 6hrs post walk on high incline 30 min slow long steps

Saturday:


Walk 1 HR with 5lb ankle weights

In this workout, cardio is playing a role in the training process. Usually 6 hours pre or post, cardio is added to aid in overall health and recovery. Fitness level, especially when moving up weight classes, and/or age, plays a crucial role in your ability to stay in the game.

(+$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups 3-EXERCISE CIRCUIT Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Max Effort squat, work up to 1RM, real weight with 3sec pause at bottom. ACCESSORY: Glute-ham raise 3xfail Single leg curls 3x12 as heavy as possible Sled drag with 5, 45lb plates straight legged 4x40yds KB swings to eye, 2x20 with 50lb KB Reverse hyper 4x10, 3-3 tempo heavy



(+% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Max effort 100 reps on bench for reps failure 3sets, 1min rest (use35%) ACCESSORY: V-bar pushdowns with band tension (black and green) 3xfail Leaned over DB rows 3xfail with 100lb DBS Reverse curls 3xfail with 45lbs


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 15x3 with 40% of 1RM and an orange band (medium) Vary stances, no box. ACCESSORY: KB stiff leg deadlifts with 100lbs standing on benches for increased ROM, 3x1min. Lying band curls with bands at top of rack, 3x1min. with strong and mini bands Hanging leg raises with 20lb ankle weights, 3x45sec Seated calf raises 3x1.5min. with as much weight as possible

P.M. OFF

($' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: 4x25 with 25-40lb DBS (bench press) varying hand positions Internal external rotations 2x25 Rear delt rows 4x25 with 100lbs MAIN LIFTS: Speed bench, double red bands 12x3 no pauses with 40% of 1RM Super-set with light band rows for back reinforcement 10x20 ACCESSORY: Lat pulldowns 30lb over bodyweight 3xfail DB incline tricep extension 3x1min with 20-25lb DBS Reverse flys 3x1min with 25lb DBS

Saturday:


Walk 45min, then guasha 15min.

($" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility 10min. 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Take opener on squats 4x1, and work on explosiveness Take opener on deadlifts 5x1, and work out form kinks

ACCESSORY: Glute-ham raises 3xfail Single leg curls 3x12 as heavy as possible Sled drag with 5, 45lb plates, straight-legged 4x40yds Reverse hyper, 3x10, 3-3 tempo, heavy



($( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Take bench press opener 4x1 and work on pauses and explosiveness ACCESSORY: V-bar pushdowns with band tension, 3xfail (medium band) Leaned over DB rows 3xfail with 50lb DBS Reverse curls 3xfail with 85lbs 6 hours post (P.M.) pool walk 20min high raise of legs


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min Box jumps to 35inch box, with light weight in hands, ankle weights or vest, 15 reps ACCESSORY: Lying band curls with bands at top of rack, 3x1min with strong and mini Hanging leg raises with 20lb ankle weights 3x45sec Seated calf raises 3x1.5min. with as much weight as possible P.M. OFF


WARMUP: 4x25 reps with 25-40lb DBS (bench press) varying hand positions Internal/external rotations 2x25 Rear delt rows 4x25 with 100lbs

($# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Box jumps (seated) work up to highest box possible

ACCESSORY: Lat pull downs 50lbs. over bodyweight 3xfail DB incline tricep extension 3x1min with 20-25lb DBS Reverse flys 3x1min with 20lb DBS

Saturday:


OFF

($& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 5 MESO 2 (Power) DAY 1 (Monday) MAX EFFORT LOWER

WARMUP: Dynamic mobility with 20lb weight vest 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Lightend method squats with medium band, work up to 2RM explode every rep Speed pulls 8x1 with a double red and 30% of 1RM ACCESSORY: Reverse hyper 3x45sec with 150lbs Cable pull throughs 3x1min with 150lbs Sled drag backwards 3x75 steps with 3, 45lb plates Single-leg jumps 5x5 each leg with added weight to 30in box (P.M.) Incline treadmill walk 1 hour, Hot tub 15min

($) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Lightend method bench press, wide grip work up to 3RM 2 burnout sets with max effort exercise, narrow grip with 50% of achieved weight, all paused reps ACCESSORY: Cable standing pullovers 3x10 heavy as possible TRX handle tricep extensions 3xfail Bent over barbell rows work up to 10RM


WARMUP Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 8x2 with 50% of 1RM and medium band with 14inch box No deadlifts ACCESSORY: Leg press 3xfail progressing in weight (shoot for 20 reps a set) Stiff leg deadlifts from pin 5, 40% of 1RM for 3x1min. Roman chairs holding 45lb plate 2xfail

($* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: 4x25 reps with 25-40lb DBS (bench press) varying hand positions Internal/external rotations 2x25 Rear delt rows 4x25 with 100lbs MAIN LIFTS: Speed bench 10x3 with 2 chains per side and 30% of 1RM ACCESSORY: Lat pulldowns 20lbs. over bodyweight 3xfail DB incline tricep extension 3x1min with 25-35lb DBS Reverse flys 3x1min with 20lb DBS

Saturday:


Walk 1.5 hours with 40lb pack

($+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility with 30lb weight vest 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Saftey bar squats with 3 chains per side, work up to 1RM explode every rep no box Speed pulls 8x1 with a double red and 40% of 1RM ACCESSORY: Reverse hyper 3x45sec with 175lbs. Stiff leg DB swings 3x1min with 35lb Lateral sled dragging 3x40yds each side with 2, 45lb plates Leg curls 3xfail with 80-100lbs (P.M.) Incline treadmill walk 15% backwards 20min 20min

($$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Incline bench press work up to 3RM, normal grip 2 burnout sets with max effort exercise, narrow grip with 50% of achieved weight ACCESSORY: Wide grip lat pulldown with 120lb 3xfail TRX handle tricep extensions 3xfail with 20lb weight vest Rear delt flys on inlcine bench 25lb DBS 3x1min


WARMUP Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 8x2 with 55% of 1RM, no box (work on reversal speed) Isometric deadlifts pulling to pin 4 and holding for 10 seconds, 4 sets with 185lbs.

($% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: 4x25 reps with 25-40lb DBS (bench press) varying hand positions Internal/external rotations 2x25 Rear delt rows 4x25 with 100lbs MAIN LIFTS: Speed bench 10x3 with 2 chains per side and 40% of 1RM ACCESSORY: Lat pulldowns 30lb over bodyweight 3xfail DB hammer incline tricep extension 3x1min with 20-30lb DBS Reverse flys 3x1min with 30lb DBS

Saturday:

Recovery, massage followed hot/cold shower contrast Sunday:

Walk, 1 hour with heavy backpack

(%' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility with 30lb weight vest 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight

MAIN LIFTS: Cambered bar squats with heavy band and 14in. box, work up to 1RM Speed pulls 6x1 with a double mini and 50% of 1RM ACCESSORY: Reverse hyper 3x45sec with 150lb Glute-ham raises 3xfail with 25lb plate Lateral sled dragging 3x40yds each side with 2.5, 45lb plates Decline sit-ups with 50lb weight



(%" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Decline bench press work up to 1RM off a 2board (2sec pause) 1 burnout set with max effort with 75% of achieved weight ACCESSORY: Wide grip lat pulldown with 150lb 2xfail Fat rope tricep pushdown 3xfail, go heavy Rear delt flys on inlcine bench 20lb DBS, 3x45sec


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 8x2 with 55% of 1RM, no box (work on reversal speed) Isometric deadlifts pulling to pin 4 and holding for 10sec 4 sets with 250lbs. ACCESSORY: Speed deadlifts from a 4-inch block work up 6 sets or until bar slows, start at 135lbs Bulgarian squats 3x10 each leg progressive P.M. OFF


WARMUP: 4x25 reps with 25-40lb DBS (bench press) varying hand positions Internal/external rotations 2x25 Rear delt rows 4x25 with 100lbs

(%( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

ACCESSORY: Bent over DB rows 3x12 with 65lb DBS Internal external rotators 2x25

Saturday:

Recovery, massage followed by lymphatic drain. To perform a lymphatic drain: Elevate your legs no more than 45 degress positioning them above the heart to promote venous drainage.

Sunday:

OFF

(%# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Dynamic mobility with 30lb weight vest 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x12 45 degree back extension 3x12 Decline sit-ups 3x25 with 30lb weight MAIN LIFTS: Use 75% of 1RM and do 5x5 for grinding strength Deadlifts work up to max effort pin deadlift off of pin 2 (use straps) ACCESSORY: Reverse hyper 3x45sec with 100lbs Leg curl 3x10 progressive Lateral sled dragging 3x40yds each side with 2.5, 45lb plates Decline sit-ups 3x1min with 50lbs. (P.M.) Incline treadmill walk 15% with no weights 1hr 20min

(%& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: Shoulder cuff mobility interior/exterior rotations 10min. 3-exercise circuit to potentiate weak muscle groups Rear delt rows 3x25 Tricep pushdowns 3x20 Lat pulldowns 3x20 MAIN LIFTS: Double mini bench max, work up to 1RM (w 2-sec pause) fast eccentric ACCESSORY: Wide grip lat pulldowns with 150lb 2xfail Fat rope tricep pushdowns 5xfail Rear delt flys on inlcine bench 20lb DBS 3x45sec


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. ACCESSORY: Single-leg leg press work up to 10RM Hamstring curls 3xburn Leg extensions 3xburn


WARMUP: 4x25 with 25-40lb DBS (bench press) varying hand positions Internal/external rotations 2x25

(%) Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Rear delt rows 4x25 with 100lbs MAIN LIFTS: Speed bench 10x3 with 2 chains per side and 45% of 1RM ACCESSORY: Lat pulldowns 20lbs. over bodyweight 3xfail DB Hammer incline tricep extension, 3x1min with 25-35lb DBS Reverse flys 3x1min with 30lb DBS

Saturday:

Recovery, massage, followed by hot/cold contrast shower Sunday:

Walk 1 hour followed by lymphatic drain

(%* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WEEK 9 MESO 2 (Peak Unload) DAY 1 (Monday) MAX EFFORT LOWER

WARMUP: Dynamic mobility with 50lb weight vest 3-exercise circuit to potentiate weak muscle groups Light reverse hyper 3x20 45 degree back extension 3x20 Decline sit-ups 3x25 with 45lb weight MAIN LIFTS: Take 50% of your 1-RM and do 10x1, working on form, speed, and setup ACCESSORY: Reverse hyper 1x45sec with 140lbs. Glute-ham raises 1xfail with 25lb plate Straight leg sled drags 2x100yds with 150lbs. Decline sit-ups 3x1min with 50lbs.



(%+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Take 50% of your bench max and do 10x1 (working on speed, setup, and form) ACCESSORY: Single arm lat pulldown 3xfail with 100lbs. JM press with feet up 3xfail with 70lbs. Lateral raises 1x1min with 20lb DBS Military press 1xfail with 85lbs


WARMUP: Sled dragging 4x50yds with 4, 45lb plates Dynamic mobility 10min. MAIN LIFTS: Speed squats 6x2 with 50% of 1RM (free no box) Speed deadlifts 8x1 progressive until speed slows (80%) ACCESSORY: Test box height jump ability (work up to a high as possible box with 10lb DBS) Hamstring curls with moderate band 3xburn Leg extensions with 150lb 3xburn Bulgarian squats with DBS overhead 3x10 with each leg using 15lb DBS

(%$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038


WARMUP: DB bench press, 25-40lb DBS, 4x25 varying hand positions Internal/extrnal rotations 2x25 Rear delt rows 4x25 with 100lbs. MAIN LIFTS: Speed bench 12x3 with 2 chains per side and 30% of 1RM (30sec rest) ACCESSORY: Incline supported DB rows 3x1min with 50lb DBS Single arm tricep extensions 3-3 tempo with 35lbs Mini band pull aparts 3x1min

Saturday:


Walk 1 hour and 30min. with restrictive mask followed by lymphatic drain

(%% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This off-season program used a lot of failure sets and very minimal rest periods to build a strong base of athleticism. Being strong is all about building the base beforehand, and this is important every year. Each year or two, the toughness toughness of the offseason workouts rise, with a slight change in emphasis depending on what the competition has shown to be a detriment. My particular detriment was conditioning, and muscle fatigue level after after squat and bench press. press. The massive squats and bench presses left little to no energy to pull. So I devised a plan to correct this. This particular off-season, I needed more muscle mass in certain certain areas. Relying on muscle alone to lift massive weights means that the muscle tissue must become greater, stronger, and more resilient. resilient. This built a great base to hit big numbers in the weeks leading up to the contest, and to break world records at the competition. One of the key factors to building such a big muscle base was how I implemented my warm-up strategy. Part of training training smart is making sure I utilized every minute in the gym to my ultimate advantage. advantage. I was very purposeful in choosing warm-ups and how they were executed. Warm-ups are great to get get the blood flowing to your muscles, get loose, and prepare yourself for the workout ahead. ahead. I used it for more. I used used the warm-up to condition myself, and as an opportunity to add in more volume. With little rest between sets, I was becoming a better athlete. Utilizing 4 sets of 25 for about 3-4 3 -4 exercises focusing on my weaknesses allowed for an amazing amount of volume and muscle damage. Another important factor was that I was was prefatiguing my muscles. Going into meets, you never feel 100%

#'' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

fresh, and each each lift taxes your body. If I became used used to being fatigued before starting, being tired after squatting, or even benching, wouldn’t affect my performance during a meet.

749 deadlift and 2105 total in 2013 3 rd highest total in history (308 class)

#'" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Finally the front cover of a large magazine in Nov of 2014. 2014. Pictured here an 832 raw squat, and followed by a massive 606 bench (largest in the 3 lift meet).

#'( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Ed Coan (Beginner) Lifting Routine

Ed Coan squatting over 1000lbs, incredibly his shins are perfectly straight. This is where I picked up my form.

There are very few people that I would trust to design a template for a beginner to become a great lifter. One of those people is Ed Coan. He has been a mentor of mine for the past 20 years. He has seen my ups, seen my downs, and helped helped out anytime I have reached out to him. Although our training training methods are different (progressive overload instead of conjugate co njugate training), he has developed and seen more great lifters than anyone I know. I used his system for much of my developing career in my teens and early early 20s, and made great progress. progress. With that being being said, a portion of this book is dedicated to Ed Coan, his expertise, and his approach to the development of the beginner.

#'# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Ed Coans Advice: Keep it simple!

This is the best advice I have ever received. “Keep it simple” really means to stick to the basics and go from there. You can't advance in anything unless you start from square one. You can't take a test at the end of the year unless you read the first few chapters of the book. I have always been a believer believer in doing what works while making subtle changes as weaknesses start to reveal reveal themselves themselves as you get stronger. Utilizing this approach keeps you on track, and it's easier to learn your body and develop a more customized training program! This is a basic 12-week program. The difference between beginner and advanced are the changes in: Specialized exercises

Specialized exercises fix your weaknesses and increase the knowledge you acquire as you learn your own body. Advanced lifters need more volume in special exercises, while beginner lifters need more volume in the basic exercises (with perfect form). 1) The advanced lifter can actually strain

#'& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

2) The advanced lifter already has good form These two reasons (and many others) are why advanced lifters need less reps, more intensity, but also less work in the classical lifts. This workout is for the beginner. beginner. Warning: The first few years that you lift and acquire technique are crucial to your development both currently and in the future. Make sure you see a good coach, and/or lifter, that can perfect your form before lifting.

#') Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

The Program

Ed Coan doing bent over rows as a specialized exercise

The first 4 weeks help conditioning with higher reps to develop a technique. This will be two, top sets of 10 and 8 reps for two weeks weeks each. It's kind of like being the first driver down the street after a snowfall. The grooves are not set yet so you'll you' ll be sliding all all over the place. Once the groove (technique) gets better, it's only then that you're ready for the next three weeks. This consists of 2-4 sets of 5 reps. I loved 5 rep sets. I got very strong and grew rapidly on these weeks. As you start to feel more weight and form improves, you'll be ready to start peaking or setting yourself up to max at the end of this training cycle.

#'* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Now, we really get to feel some weight and see what the end result could become. become. The next 4 weeks are for the peak. This consists of two weeks of three, and two weeks of two reps. Next, you will be put to the test, and let’s see what you achieve in week 12. During this training cycle, take small jumps between weeks of the same reps. For weeks that you lower the reps, take a slightly larger jump in weight. Try to never miss a weight, weight, always go a little on the lighter side while emphasizing perfect form. I usually write down my training cycle about 1,000 times to make sure it can be completed without ever missing a set or rep.

This ensures a successful end result!! I always kept auxiliary exercises very simple and used them to work weaknesses to get bigger, stronger muscles in those lacking areas.

#'+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

I was very fortunate, many years ago, to get a call from a young Matt Wenning. I loved being able to answer his questions. Matt has found his own way and developed into an incredible Strength and Conditioning Expert. I learn from his knowledge now!!!

Ed Coan 2015

#'$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Ed Coan Workout Routine Progressive Overload Layout Weeks 1-8 Conditioning Meso Cycle 3-day per week cycle This 3-day per week beginner cycle allows ample recovery, and progression on each day

Week 1 Monday Lower (squats)

WARMUP: 3 sets of 20 leg curls 3 sets of 20 45degree back extensions 3x15 decline sit-ups Most weak points in beginners are hamstring activation, abdominal, and lower back strength. Warm-ups slowly build these areas, and help with form on the large lifts. MAIN LIFTS: Squats, after form has been perfected with a bar only work up to a difficult set of 10 reps, take 8 sets to accomplish this in a progressive fashion It is important that form is perfect! This means that proper technique is far more important than the weight on the bar. ACCESSORY: After squats use 2 main weak point specialized exercises: Reverse hypers 3x 10 3-3 tempo Glute-ham raises 3x10 #'% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Notice there is far less accessory work here, and all the emphasis is placed on the main movements

Wednesday Upper (bench press)

The bench press utilizes smaller muscle groups. groups. This means the warm-ups and specialized exercises call for higher volume (keeping in mind form needs to be perfect). WARMUP: 4x25 DB bench press using a light weight Lat pulldowns 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press, using a grip that is just slightly past shoulder width apart. Work up to a difficult 10RM using 8-10 sets in a progressive fashion Narrow grip bench press Take 50% of what you used in your 10RM and do 3xfail using a slow tempo Remember to not miss any sets or weight; the volume is key to your progress, you will build on this next week so keep something in the tank! ACCESSORY: Tricep pushdowns 3xfail, pick a weight that allows 15-20 reps Lat pulldowns to the eyes, 3xfail with weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible More accessory work is required on upper body day as those muscles get used less than legs on a consistent basis

#"' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Friday Lower (deadlifts)

WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch Leg raises 3x20 Lat pulldowns 3x10 This warm-up builds general leg size, hip flexor flexibility and strength, and lat tightness for the deadlift, all of which are major weak points for that lift Deadlift tip: Eddie and I both agreed that learning how to properly pull sumo first not only makes you more flexible, and helps the squat, but also is a key component to getting stronger at conventional stance if you so choose down the road. Become a master at sumo deadlifts first, as conventional stance is learned at a max effort level (it will still be in training). MAIN LIFTS: Sumo deadlifts: work up in 8-10 sets to a moderate 10RM (save some in the tank because you have to go heavier next week) ACCESSORY: 45degree back extensions 3x45sec with 25-45lb plate Straight leg sit-ups 3x20 Hamstring curls 3x45sec with 40-60lbs.

#"" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 2 Monday Lower (Squats)

WARMUP: Leg curls 3x20 45degree back extension 3x20 Decline sit-ups 3x15 Most weak points in beginners are hamstring activation, abdominal, and lower back strength. Warm-ups slowly build these areas, and help with form on the large lifts. MAIN LIFTS: Squats: After form has been perfected with a bar only work up to a difficult set of 10 reps, take 8 sets to accomplish this in a progressive fashion (add 10-20lbs. from last week) It is important that form is perfect! This means that focusing on technique is far more important than the weight on the bar ACCESSORY: After squats use 2 main weak point specialized exercises: Reverse hypers 3x12 3-3 tempo Glute-ham raises 3x12 As we can see, there is less accessory work and all the emphasis is placed on the main movements

Wednesday Upper (Bench Press)

The bench press utilizes smaller muscle groups. groups. This means the warm-ups and specialized exercises call for higher volume (keeping in mind form needs to be perfect).

#"( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

WARMUP: DB bench press, 4x25 using a light weight Lat pulldowns 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press: using a grip that is just slightly past shoulder width work up to a difficult 10RM using 8-10 sets in a progressive fashion add 10-20lb from last week Narrow grip bench press, take 55% of what you used in your 10RM and do 3xfail using a slow tempo Remember to not miss any sets or weight; the volume is key to your progress, you will build on this next week so keep something in the tank! ACCESSORY: Tricep pushdowns 3xfail with a weight that allows 15-20 reps Lat pulldowns to the eyes 3xfail with a weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible More accessory work is required on upper body day as those muscles get used less than legs on a consistent basis

Friday Lower (Deadlifts)

WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch Leg raises 3x20 Lat pulldowns 3x10 This warm-up builds general leg size, hip flexor flexibility and strength, and lat tightness for the deadlift, all of which are major weak points for that lift

#"# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Sumo deadlifts: work up to 8-10 sets to a moderate 10RM add 10-20lb from the last week ACCESSORY: 45degree back extensions 3x45sec with 25-45lb plate Straight leg situps 3x20 add 10lbs. Hamstring curls 3x45sec with 40-60lbs.

#"& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 3 (high volume peak) Monday Lower (Squats)

WARMUP: Leg curls 3x20 45 degree back extensions 3x20 Decline sit-ups 3x15 Most weak points in beginners are hamstring activation, abdominal, and lower back strength. Warm-ups slowly build these areas, and help with form on the large lifts. MAIN LIFTS: Squats, after form has been perfected with a bar only work up to a difficult set of 10 reps, take 8 sets to accomplish this in a progressive fashion (add 10-20lb from last week) It is important that form is perfect! This means that focusing on technique is far more important than the weight on the bar ACCESSORY: After squats use 2 main weak point specialized exercises Reverse hypers 3x12, 3-3 tempo Glute-ham raises 3x12 As we can see there is much less accessory work and all the emphasis is placed on the main movements


WARMUP: DB bench press using a light weight, 4x25 Lat pulldowns 4x20 Tricep pushdowns 3x20 #") Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

MAIN LIFTS: Bench Press Using a grip that is just slightly past shoulder width, work up to a difficult 10RM using 8-10 sets in a progressive fashion add 10-20lb from last week Narrow grip bench press, take 55% of what you used in your 10RM and do 3xfail using a slow tempo Remember to not miss any sets or weight; the volume is key to your progress, you will build on this next week so keep something in the tank! ACCESSORY: Tricep pushdowns 3xfail with a weight that allows 15-20 reps Lat pulldowns to the eyes 3xfail with a weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible


WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch Leg raises 3x20 Lat pulldowns 4x12 MAIN LIFTS: Sumo deadlifts, work up in 8-10 sets to a moderate mo derate 10RM add 10-20lb from the last week ACCESSORY: 45degree back extensions 3x45sec with 25-45lb plate Straight leg sit-ups 3x20 add 10lbs Hamstring curls 3x45sec with 40-60lbs

#"* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 4 (deload) Monday Lower (Squats)

WARMUP: Leg curls 3x20 45degree back extensions 3x20 Decline sit-ups 3x15 MAIN LIFTS: Squats: after form has been perfected with a bar only work up to a difficult set of 8 reps, take 8 sets to accomplish this in a progressive fashion (go 60lbs. lighter than last week) ACCESSORY: After squats use 2 main weak point specialized exercises: Reverse hypers 3x12 3-3 tempo Glute-ham raises 3x12


WARMUP: DB bench press, 4x25 using a light weight Lat pulldowns 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press, using a grip that is just slightly past shoulder width. Work up to a difficult 8RM using 8-10 sets in a progressive fashion take off 60lb from last wk

#"+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Narrow grip bench press, take 55% of what you used in your 10RM and do 3xfail using a slow tempo ACCESSORY: Tricep pushdowns 3xfail with a weight that allows 15-20 reps Lat pulldowns to the eyes 3xfail with a weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible


WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch Leg raises 3x20 Lat pulldowns 4x15 MAIN LIFTS: Sumo deadlifts: work up in 8-10 sets to a moderate 8RM take off 80lbs. from last week ACCESSORY: 45deg back extensions 3x45sec with 25lb plate Straight leg sit-ups 3x20 legs only Hamstring curls 3x45sec with 40-60lbs

#"$ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 5 (8-RM loading) Monday Lower (Squats)

WARMUP: Leg curls 3x20 45degree back extensions 3x20 Decline sit-ups 3x15 MAIN LIFTS: Squats: after form has been perfected with a bar only work up to a difficult set of 8 reps, take 8 sets to accomplish this in a progressive fashion, work up to about 80% of your perceived max (save some in the tank) ACCESSORY: After squats use 2 main weak point specialized exercises Good mornings 3x12, 3-3 tempo Decline sit-ups 3x12 holding weight


WARMUP: DB bench press 4x25 using a light weight Lat pulldowns 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press: Using a grip that is just slightly past shoulder width, work up to a difficult 8RM using 8-10 sets in a progressive fashion (work up to 80% of perceived max, save some in tank)

#"% Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Narrow grip bench press (using fat bar, or cambered bar) Take 55% of what you used in your 10RM and do 3xfail using a slow tempo ACCESSORY: Tricep pushdowns using rope 3xfail with a weight that allows 15-20 reps Lat pulldowns to the chest 3xfail with a weight that allows15-20 reps DB Lateral raises 3x45sec with a weight that burns but not impossible


WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch (go up 30-50lb from the previous weeks) Leg raises 3x20 Lat pulldowns 4x20, use moderate weight MAIN LIFTS: Sumo deadlifts: work up in 8-10 sets to a moderate 8RM work up to 80% of perceived exertion, save some in the tank ACCESSORY: 45degree back extensions 3x45sec with 25lb plate Straight leg sit-ups 3x20 legs only Hamstring curls 3x45sec with 60-80lbs

#(' Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 6 (8-RM loading) Monday Lower (Squats)

WARMUP: Leg curls 3x20 45degree back extensions 3x20 Decline sit-ups 3x15 MAIN LIFTS: Squats: After form has been perfected with a bar only, work up to a difficult set of 8 reps, take 8 sets to accomplish this in a progressive fashion work up to about 87% of your perceived exertion (save some in the tank) ACCESSORY: After squats use 2 main weak point specialized exercises Good mornings 3x12, 3-3 tempo Decline sit-ups 3x12 holding weight


WARMUP: DB bench press 4x25 using a lightweight Lat pulldowns 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press: using a grip that is just slightly past shoulder width, work up to a difficult 8RM using 8-10 sets in a progressive fashion (work up to 87% of perceived exertion, save some in tank)

#(" Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Narrow grip bench press (using fat bar, or cambered bar) Take 55% of what you used in your 10RM and do 3xfail using a slow tempo ACCESSORY: Tricep pushdowns using rope 3xfail with a weight that allows 15-20 reps Lat pulldowns to the chest 3xfail with a weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible


WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch (go up 30-50lb from the previous weeks) Leg raises 3x20 Lat pulldowns 4x20 use moderate weight MAIN LIFTS: Sumo deadlifts: work up in 8-10 sets to a moderate 8RM work up to 87% of perceived exertion, save some in the tank ACCESSORY: 45deg back extensions 3x45sec with 35lb plate Straight leg sit-ups 3x20 add 5lb Hamstring curls 3x45sec with 60-80lbs

#(( Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 7 (8-RM loading MAX) Monday Lower (Squats)

WARMUP: Leg curls 3x20 45degree back extension 3x20 Decline sit-ups 3x15 MAIN LIFTS: Squats: after form has been perfected with a bar only work up to a difficult set of 8 reps, take 8 sets to accomplish this in a progressive fashion, work up to about 95% of your perceived exertion (save some in the tank) ACCESSORY: After squats use 2 main weak point specialized exercises Good mornings 3x12, 3-3 tempo Decline sit-ups 3x12 holding weight


WARMUP: DB bench press, 4x25 using a lightweight Lat pulldowns 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press: using a grip that is just slightly past shoulder width, work up to a difficult 8RM using 8-10 sets in a progressive fashion (work up to 95% of perceived exertion, give everything you have)

#(# Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Narrow grip bench press (using fat bar, or cambered bar) take 55% of what you used in your 10RM and do 3xfail using a slow tempo ACCESSORY: Tricep pushdowns using rope 3xfail with a weight that allows 15-20 reps Lat pulldowns to the chest 3xfail with a weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible


WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch (go up 30-50lb from the previous weeks) Leg raises 3x20 Lat pulldowns 4x20 use moderate weight MAIN LIFTS: Sumo deadlifts: work up in 8-10 sets to a moderate 8RM work up to 95% of perceived exertion give close to all you have ACCESSORY: 45degree back extensions 3x45sec with 45lb plate Straight leg sit-ups 3x20 add 5lbs Hamstring curls 3x45sec with 60-80lbs

#(& Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Week 8 (8-RM Loading Unload) Monday Lower (Squats)

WARMUP: Leg curls 3x20 45degree back extensions 3x20 Decline sit-ups 3x15 MAIN LIFTS: Squats: after form has been perfected with a bar only work up to a difficult set of 8 reps, take 8 sets to accomplish this in a progressive fashion work up to about 95% of your perceived exertion (save some in the tank) After squats use 2 main weak point specialized exercises ACCESSORY: Good mornings 3x12, 3-3 tempo Decline sit-ups 3x12 holding weight


WARMUP: DB bench press 4x25 using a lightweight Lat pulldown 4x20 Tricep pushdowns 3x20 MAIN LIFTS: Bench Press: using a grip that is just slightly past shoulder width, work up to a difficult 8RM using 8-10 sets in a progressive fashion (work up to 95% of perceived exertion, give everything you have)

#() Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Narrow grip bench press (using fat bar, or cambered bar) take 55% of what you used in your 10RM and do 3xfail using a slow tempo ACCESSORY: Tricep pushdowns using rope 3xfail with a weight that allows 15-20 reps Lat pulldowns to the chest 3xfail with a weight that allows 15-20 reps Lateral DB raises 3x45sec with a weight that burns but not impossible


WARMUP: Leg press deadlift stance 4x25 ultra deep to stretch (go up 30-50lb from the previous weeks) Leg raises 3x20 Lat pulldowns 4x20 use moderate weight MAIN LIFTS: Sumo deadlifts: Work up in 8-10 sets to a moderate 8RM work up to 95% of perceived exertion give close to all you have ACCESSORY: 45degree back extensions 3x45sec with 45lb plate Straight leg sit-ups 3x20 add 5lbs Hamstring curls 3x45sec with 60-80lbs

#(* Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

This concludes the Ed Coan Workout Routine for the beginner. beginner. I would like to recap some significant points: 1. Most weak points in beginners are hamstring activation, abdominal, and lower back strength. Warm-ups slowly build these areas, and help with form on the large lifts. 2. It is important that form is perfect! This means that proper technique is far more important than the weight on the bar. 3. The bench press utilizes smaller muscle groups. This means the warm-ups and specialized exercises call for higher volume (keeping in mind form needs to be perfect). 4. Remember to not miss any sets or weight; the volume is key to your progress, you will build on this next week so keep something in the tank! 5. More accessory work is required on upper body day as those muscles get used less than legs on a consistent basis.

#(+ Prepared exclusively exclusively for [email protected] [email protected] Transaction: Transaction: 2038

Traction and Compression Spinal compression happens when pressure is put on the spine. It can take place from the neck all the way down to the lower back. John Hopkins Medicine Medicine states that maintaining a healthy back is accomplished by exercises that strengthen the abdominal muscles, legs, and lower back. The website also states that one must maintain good posture and learn how to safely lift objects. Strengthening proper muscle groups, and being aware of good body mechanics helps to execute safe lifting.

The image above illustrates injury that can occur from compression due to back weakness. Decompression combined with strength training is necessary to maintain spinal health.

Traction and compression is key in long-term development of your program. program. It is basically a mindset for including exercises that puts a different type of pressure on your body while you’re "#$


still getting getting stronger. stronger. Most of my warm-ups and accessory work are based around not over-doing compressive compressive work. This is not a common mindset for most people when when it comes to training. This came about by default for me, just by b y thinking of all the spinal compression I personally experienced moving world record weights. I realized that I probably needed to be doing things that de-compressed my spine spine and put me in traction. Initially, I did this by utilizing de-compressive exercises in my accessory work. Over time, I began to integrate these types of exercises into my warm-ups as as well. I found ways to train my lower back, glutes. glutes. and abs in a minimally compressive state by using reverse-hypers, glute-ham raises, and 45-degree back extensions, for example. These movements got myself and my clients stronger in areas where I saw weaknesses without adding more deadlifting and squatting, which would increase spinal compression. Originally, my gym happened to be perfectly set up for traction-based movements movements for accessory work. I also knew that I felt better going into my main lifts if I had done some warm-ups. I started designing warm-ups based off of what I did for accessory work, just a lighter version which ended up creating a decompressive routine routine before and after my main lifts. After calculating tonnage, I found I was now doing 2-2.5 2 -2.5 times the amount of de-compressive work compared compared to compressive. This allowed me to train heavy and safely for many years without being beat down. I advocate this this for many people, general population as well well as athletes. athletes. What you need to be doing in in the

"#%


gym should be just as much about pre-habilitation as it does strength training. training. For example, if you treat your spine well, well, as ifif it’s constantly at risk, the chances of it getting injured are low. This still means to give your best during compressive movements like squats and deadlifts, but are you warming warming up correctly? Are you doing the right accessory work to add muscle mass without adding compression? Another rule of thumb is to integrate double the amount of back work as you do front work in your program. During everyday activities we we do mostly mostly front-oriented movements. In addition, one must take into account gravity constantly pulling your body bod y down, for example with something as simple as posture.

Another example of a daily activity is simply walking, or descending down a staircase, which can cause compression on the spine. It is important counter all of those things in in your training and and maintain a good balance. Not only does traction-

""&


based back work counter compression, but it also helps the aging process, as you will see older populations walking around with rounded upper backs and shoulders shoulders that have caved. These are the things that I figured out to allow me to train hard and extend my career without injury. During this process of creating a training environment that allowed for longevity, I realized I needed a squat alternative that allowed me to execute a squat with minimal minimal spinal loading. This way, I could rotate the exercise into my program and give my back a break. The belt squat is a tool I developed that allows lifters of all strength levels levels to perfect their squat safely. It can also be used for rehabilitation purposes if shoulder or back irritation prevents you from getting under a squat bar. The body b ody needs to have a good balance of traction-based exercises to recover from compressive movements. The belt squat does exactly that. It reduces spinal loading and allows the body to use the hips to execute the movement, keeping the back safe.

""'


The belt squat machine is ideal ideal for beginners beginners as well. well. I always make sure any client has mastered the correct squat movement on the the belt squat before getting under a bar. When the time comes to squat with a bar and any amount of weight, my clients are able to load the hips, not their back, and execute a safe, correct squat. There are no bad habits to break, just reinforcement of correct motor patters.

""#


Another great feature of the belt squat is that it has a stopper that allows for safe maxing if you are working out alone. It can be set at different heights to allow the perfect squat depth. The stopper can also be adjusted to help overcome sticking points in the squat. I like to adjust my stance as well, narrow or wide, and add add pauses. Using the belt squat in my rotation with variations allows me to max every week while keeping my workouts fresh. One of the biggest ways to get stronger while preventing injury is to focus on executing lifts perfectly. perfectly. Learning how to utilize proper form is imperative and allows for gradual strength gains to be attained in a safe environment. I advocate the use of the belt squat for all tactical groups, competitive lifters, and those who are trying to maintain a healthy lifestyle in general.

"""


Supplementation Included below is information on what I find to be some of the most common lacking vitamins and minerals for people today. We no longer get as many natural vitamins and minerals from our environment due to the increased use of pesticides and chemicals in our soils and livestock. This is why it becomes essential to add these vitamins into the dietary dietary regimen. Not only could deficiencies in these nutrients stall progress in the gym environment, it could be detrimental to overall health. Disclaimer The following is for educational and informational purposes only. This may may not be used as medical medical advice. Please consult a physician for details pertaining to supplementation.

Zinc-

Zinc is a micronutrient that aids in many important functions of the human body. Zinc can be found in red meats, nuts, and some seafood such as oysters and crab (medicalnewstoday.com 2017). While obtaining obtaining zinc from from natural sources is ideal, most people still still do not get enough. The need for proper supplementation is common. According to Charles Poliquin, author of strengthsensei.com, zinc plays a vital role in regulating

""(


inflammation and our immune system. He also notes that zinc is a component in how our body processes carbohydrates, proteins, and fats as well as contributions to the function of the Central Nervous System. Overcoming inflammation is a common challenge after and between workouts workouts and in everyday living. The University University of Michigan (uofmhealth.org) discusses the benefits of zinc during exercise. It actually increases increases flexibility of red blood cells causing better efficiency efficiency in blood-flow to muscles. This fact, combined with zinc’s role in inflammation reduction, aids in better recovery after exercise. During exercise, zinc is vital to keeping red blood cells flexible, which which allows more blood to reach the muscle. The University of Michigan (uofmhealth.org) noted that in addition to helping red blood cells, recovery after workouts could be achieved more efficiently with the proper amount of zinc intake. Note that consulting a physician is necessary to determine proper dosages. Sources: strengthsensei.com, medicalnewstoday.com, uofmhealth.org

Omega 3, 6, and 9 Fatty AcidsOmega 3 Fatty Acid:

This fatty acid plays an important role in brain and heart health as well well as fighting fighting inflammation. It has been known to

"")


combat heart disease and help with diabetes prevention. prevention. Omega 3’s also decrease triglycerides. This fatty acid is also essential essential to getting stronger. In the article by Charles Poliquin: Poliquin: “Is Fish Oil Great for Mass Gaining,” he states that as the body is constantly tearing down and building up tissues, fish oils can aid in the metabolic or “building” state of muscle tissue. Omegas can be found in certain fish such as salmon or tuna, as well as nuts and seeds, such as hempseed oil, flax and walnuts. Omega 6 Fatty Acid: When added to the Omega 3 fatty acid, great health benefits can be achieved. Some examples are regulation regulation of high blood pressure and cholesterol, as well as asthma, skin and brain health. This fatty acid is found in similar foods as as listed above. Omega 9 Fatty Acid:

When there is enough omega 3 and omega 6 fatty acids in the body, omega 9 can be produced. It has similar functions as the two listed above and contributes to brain health as well as fighting inflammation. inflammation. This fatty acid can be found naturally in olive oil, avocado, as well as nuts. Sources: globalhealingcenter.com, The American Heart Association (heart.org), strenghtsensei.com

Magnesium-

Magnesium is a mineral responsible for many health benefits such as increased bone density, heart health, and diabetes prevention. prevention. Most importantly, importantly, it decreases inflammation. inflammation. An article from wellnessresrouces.com names Magnesium the

""*


anti-inflammatory mineral, and for good reason since inflammation is behind most diseases. diseases. It also states that most of the general population is extremely deficient in the nutrient making adequate adequate supplementation supplementation essential. essential. Charles Poliquin from strengthsensei.com notes that the mineral is involved in hundreds of enzymes of the body as well as most metabolic processes. Magnesium can be found naturally in nuts, seeds such as flax, pumpkin, and sunflower as well as green vegetables such as broccoli. Sources: strengthsenei.com, heatlh.com, wellnessresources.com, heart.org.

Curcumin and Fenugreek-

Curcumin is the active compound found in the Tumeric root. It is known for lowering triglycerides as well as stabilizing blood sugar. Fenugreek has similar properties as Curcumin. It is an herb that reduces inflammation inflammation and muscle soreness. This fiberrich compound also helps control diabetes, and reduces the risk of heart disease. Sources: webmd.com, organicfacts.net

""+


Recovery, Restoration, and Soft Tissue Injury One of my favorite quotes that I take credit for but heard from Dr. Newton a long time ago: “Its not what you can do, its what you can recover from”. Robert Newton Ph.D. Professor at Edith Cowan University, Perth, Australia.

One of my mentors at Ball State University

I find this to be so true with everything that I do and I think it’s a major reason that most people cannot use a world-class athlete’s program for results. You see, athletes athletes at high levels have had to build up their bodies bod ies to withstand severe loads frequently. Loading the organism too fast creates overtraining, which most times times is worse than not training training at all. I have read

""$


online and in other hard-bound articles that there is no such thing as overtraining and the body will adjust to the loads or stimuli applied to it. it. Unfortunately, this theory is wrong wrong and allows people to avoid an understanding of the changes that the body must go through in order to achieve a higher level of work, or performance. It also downplays the amount of patience necessary to peak your abilities.

Restoration is very important, especially as fitness level rises and the the intensity of training increases. There are a few major tools of restoration that are simple to use and work wonders. Each should be used at some point during the month. When utilizing restoration and flexibility programs, it is not uncommon to be able to work out o ut almost 25% harder, compared to when you are just training training and resting. resting. Below are some ways to help restore muscles after working hard and training. Many of these restoration methods were researched and used by Soviet Olympic athletes, and are now commonly used with top athletes athletes all over the world. world. I have personally personally used or still still use every one of these modalities and with impressive results in not only how I feel, but in performance as well.

""%


Ice Bath (full body and foot)

Foot ice baths are used at top training facilities to help restoration by shocking the central nervous system through cold temperatures. This has been proven to increase natural growth growth hormone levels. This in turn turn increases your ability to recover recover from training and actually sleep deeper. The footbath is simple; you only need a large bucket and ice, so it is ideal for people with limited resources. resources. A routine of 1-2 sets of 2-3 minutes works very well. I utilize an an entire body tank in which we use 10, 5lb bags of ice and endure ice baths after heavy lifting days (1-2 (1- 2 times per week). This has helped tremendously tremendously with restoration and recovery. Another advantage to the full body immersion immersion is the decreasing of joint inflammation. inflammation. The average temperature of the ice bath is around 36-50 degrees Fahrenheit.

"(&


Hot/Cold Contrast Showers Similar to the ice baths, the hot/cold contrast showers increase blood circulation and flush toxins and inflammation away from the muscles muscles and joints. Foreign literature literature also suggests that this method results in elevations of resting growth hormone levels, which also aids recovery.

A proper rotation would be to switch from hot to cold every minute for a combined total of six to twelve minutes, ensuring that the entire body is heated and cooled each time. time. The cold part of the rotation will decrease the inflammation in the joints. This keeps the joints from swelling and lessens damage to joints and soft tissue, which may occur from resistance training.

"('


Keeping joints healthy is one of the hardest tasks for anyone, let alone weightlifters and athletes

In the off season I use hot cold contrast 1 time per week and in my roughest training times I use it at least 3 times per week. The nice aspect of this modality is that all you need is a shower. Hot temp – 104-108 deg F Cold temp – 55-40 deg F

"(#


Massage

Massage has long been one of the best ways to restore the body. It works by relaxing stiff muscles, increasing blood flow, and breaking down knots, trigger points, and fascial restrictions in the muscles. There are many forms of massage, but athletic athletic and deep tissue massage work well especially for tactical populations. Utilizing this method once a month is a great way to make constant progress, and feel up to par. I use this modality once per week in my heavy training cycles, and once every few weeks in the off-season. I believe that this has helped me tremendously through my career and is very important for anyone that is pushing his or her body bod y to the limit. I always use it on a day where I have no large large workouts and also where I can rehydrate and sleep afterwards. "("


MAT and ART

Written by Jon Quint, Neuromuscular therapist & active release technique practitioner

Soft Tissue Injuries: Soft tissue refers to muscles, tendons, ligaments, fascia, discs, nerves, and joint capsules in the body. Therefore, a soft tissue injury would include an injury to any of these structures, which cover our bodies from head to toe. Soft tissue injuries injuries generally fall into the categories of a sprain, strain, contusion, repetitive strain strain injury, tendonitis, tendonitis, or bursitis. bursitis. Injuries of the soft tissue are generally poorly understood and therefore improperly treated. "((


Due to the lack of understanding und erstanding of soft tissue injuries combined with less than optimal treatment methods, soft tissue injuries are a major cause of pain and disability in today’s tod ay’s society. If the injury cannot be properly diagnosed, then it cannot be properly treated treated and resolved. Working in the medical field, field, I see on a daily basis people living in pain and dysfunction due to the inability to properly diagnose their soft tissue injures, coupled with the inability to apply proper treatment to resolve it. Injuries to soft tissue structures has a widespread affect on both function and performance of muscles, joints, ligaments, tendons, connective tissue, the central nervous system, and the circulatory system. The residual scar tissue that is formed as a result of an injury to a soft tissue structure will restrict movement of the tissue, which in turn results in the development of abnormal and dysfunctional movement and motion patterns due to the body compensating and working around these restrictions. Compensation leads to dysfunction and altered biomechanics that will generally create further structural imbalances and put the individual at a higher risk for further injury. The build up of scar tissue and the residual effects that it can have due to the altered biomechanics from compensation co mpensation can last for years, even after what seems to be a resolution of the initial injury. Due to the improper diagnoses and treatment of soft tissue injuries, they have become very prevalent in today’s society, and most people suffer the lingering effects of past "()


injuries like altered movement patterns and biomechanics without conscious awareness of their impact on their daily function and performance. Injury Cycle:

When the body is subjected to injury, it undergoes numerous changes including altered biomechanics (gait and motion patterns), the inability for the internal soft tissue structures to translate with each other correctly and efficiently, decreased circulation and blood flow to injured areas due to tissue restriction and scar tissue build up, and these are just a few examples. As you can see, it can be a snowball effect and generally is due to the inability to properly treat and diagnose these soft tissue injuries. More times than not, people believe their injury is or was resolved; however, if it was not properly treated with function and mobility restored to the soft tissues, then the altered biomechanics and motion patterns as well as some of the other issues mentioned above will continue to linger and affect daily function and mobility. Do not assume that external forces are all that is needed for there to be an injury to any of the soft tissue structures. Often times, a great deal of pain and dysfunction is not from the initial injury, but from from how the body adapts to deal with it. Some of the residual after effects from an injury to a soft tissue structure include:

"(*


Inflammation : The body responds to inflammation by laying down

scar tissue in an attempt to stabilize the area so it is able to continue to function, even though proper function will now be altered due to the scar tissue preventing the soft tissue structures from translating over each other correctly. Adhesion and Fibrosis : Soft tissue structures are supposed to

translate or glide internally with each other; however, once the injury cycle begins and inflammation is present, it creates an environment where scar tissue is being built up to continue to support the injured injured area. Skeletal muscle is generally divided into three layers: superficial (close to the surface), intermediate (between the superficial layer and deep layer) and deep (the deepest layer of soft tissue). Along with all all the other soft tissue structures mentioned above (tendons, ligaments, nerves, etc), these soft tissue structures are all designed to translate or glide about each other for optimal and smooth function and biomechanics. When scar tissue tissue is being laid down, it binds these layers of soft tissue together and prevents the internal movement or translation of these tissues tissues layers across each other. When the lack of translation of these tissues is accompanied by continued repetitive actions, the result is an increase in friction between the internal layers of soft tissue, resulting in an increase of inflammation and therefore the formation of more scar tissue. Increased Internal Friction, Pressure and Tension : When soft

tissue structures are adhered together, friction, pressure and tension are all drastically increased. For some soft tissue injuries,

"(+


all that is needed is a decrease in the internal translation of soft tissue structures to initiate the inflammation and adhesion fibrosis injury cycle. This cycle then can put an individual at a much greater risk risk for an acute injury. This is why I stated earlier earlier that you should not assume that external forces are needed to create or initiate an injury cycle. Decreased Circulation : When internal pressure is increased, it

decreases the circulation to those soft tissue structures. The decreased circulation limits the amount of nutrients, blood and lymphatic flow, and oxygen that the tissues need in order to maintain function. It is essential to increase circulation for soft tissue injuries to be resolved so that they can have the nutrients that are needed to heal. Cellular Hypoxia: The decreased circulation due to increased

pressure will decrease the amount of oxygen that can be delivered to to the soft soft tissue. Decreased oxygen (hypoxia), along with the other effects listed above, is one of the main causes of the formation and build up of fibrotic scar tissue between the internal layers of soft tissue. Shorten Tight Muscle Tissues : Muscles are designed to behave

much like rubber bands. When a muscle is optimally functioning without knots or restrictions and the muscle has internal tissue translation, it has the ability to store, release, absorb, and recycle energy. The ability to absorb energy enables enables the muscle to help prevent a great deal of injuries by having the ability to absorb an

"($


external force that can cause injury. injury. Once the formation formation of scar tissue begins, they lose a great deal of their ability to act like rubber bands and absorb energy, making them very susceptible to further injury. Weak Muscle Tissues : As mentioned earlier, muscles are

designed to behave much like rubber bands, which enables them to store, release and absorb energy. When muscles become tight, they lose much of this ability, which in turn makes them weak. Instead of functioning like a rubber band, they now function more like a rope that is tied down at both ends. The only issue is this rope is tied down tightly to two or more boney landmarks via a tendon attachment, which now due to the increased tension is going to cause an increase in pressure and friction in and between tendons, causing further damage to those soft tissue structures. Tissues which are compressed together:

Inhibit the function of nerves Reduce lymphatic flow Decrease blood flow Creates cellular hypoxia Increase the formation of adhesion and scar tissue Many of the effects listed above, when combined with continued altered motion, cause chronic irritation to the soft tissue structures resulting in an increase in everything described

"(%


above. The combination of all or even even a couple of the effects listed above generally leads to increased friction and pressure between the layers of soft tissues, which in turn leads to micro tears within those effected soft tissue structures. Function and performance are based upon optimal biomechanics without compensation. Without optimal biomechanics, balance and coordination are altered, forcing the body into compensation and creating muscular imbalances that often lead to injuries. Effective treatment, management and rehabilitation of soft tissue injuries necessitate knowledge and understanding of phases of tissue healing. The Phases of Remodeling of Soft Tissue Healing: Phase I - Inflammation:

Acute inflammation, also referred to as swelling, generally lasts for approximately 72 hours but can last longer and is the first phase of soft tissue healing. healing. Inflammation accompanied accompanied by pain from the injury characterizes this phase. This is the body’s reaction as a result of the soft tissue structures being damaged. The damage impacts the tissues, and the inflammation creates internal pressure, particularly on the capillaries, resulting in decreased blood flow and oxygen to the area.

")&


Phase II - Regeneration:

The regeneration phase starts after the inflammation phase and can last up to six months or more. The regeneration regeneration phase begins once the capillaries can be restored back to normal function and begin to supply the injured tissues with the blood flow and oxygen needed to deliver the healing substances and nutrients to begin to heal the tissue. Once oxygen and blood flow are restored, collagen will begin to be laid down where the gaps are in the the injured soft tissue structure. Unfortunately, the collagen tissue that is being laid down is not only weaker but stiffer, which in turn decreases the functionality of that tissue and makes it less elastic. Therefore, as touched on earlier, earlier, instead of being able to act like a rubber band that can store, absorb and release energy, it functions more like a rope. It should be noted that if receiving proper treatment with the combination of correct exercises during this phase, it will make this new tissue not only stronger, but the collagen tissue will be laid down in the same direction as the tissue being repaired. Without treatment and exercise during this phase, the tissue will be laid down in random patterns, making it more susceptible to re-injury, and the tissue will not be as strong. Phase III - Remodeling:

The final phase is the remodeling of soft tissue which can last up to a year or longer. During this phase, phase, collagen fibers fibers are

")'


remodeled and increase in size, diameter and strength to increase the functional capabilities in the once injured and now healing region. region. Corrective motion motion and exercise exercise should be continued and increased during this phase as the amount of remodeling is directly related to the forces that are applied to the tissue. Collagen is remodeled to withstand the forces and stresses that are placed upon it during this this important phase. phase. If the injured person is performing corrective motions and exercise coupled with soft tissue treatment, the remodeling will lead to a full and complete recovery of the injured tissue. If the combination of corrective motion and exercise with soft tissue treatment is not introduced and maintained during this phase, it will be a much longer recovery time, and the chance for re-injury will be significantly higher. It should be noted that the combination of soft tissue treatment and corrective motion and exercise should be incorporated directly after the inflammation phase and sustained throughout all of the stages listed listed above. Also light stretching during Phase II and III is particularly important for restoring range of motion and flexibility as well as improving function and biomechanics.

")#


Treatment of Soft Tissue Injuries

Active Release Technique ® (ART ® ) “ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often a result of overused muscles.” ART is a non-invasive, hands-on, biomechanics based, softtissue technique in which locates and breaks up adhesions and scar tissue. As touched upon earlier, adhesion and scar tissue build-up is the primary cause of pain, stiffness, weakness, compensation, and altered biomechanics that are generally associated with with soft-tissue injuries. Treatment through ART restores function and internal translation to the layers of soft tissue, and increases circulation and neurological function. The goal of ART treatment is to:

•

•

•

Reestablish optimal tissue texture, decrease tension, and restore function and movement. Reestablish internal translation to the soft tissue structures Restore strength and flexibility to skeletal muscle tissue

")"


•

Break up and release soft-tissue restrictions (adhesions and scar tissue)

What is an ART Treatment like?

“Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments, and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.” “These treatment protocols - over 500 specific moves - are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.” Http://www.activerelease.com. Active Release Techniques ®, 2010. Web. 23 June 2013. . For more information or to locate an ART-certified proved near you, visit www.activerelease.com.

")(


Ultra-light, Tempo Training

Ultra-light, tempo training is performing general exercises with very light weights, allowing for easy motion, but causing contractions that increase blood flow to specific areas. Usually reps of 50-100, with weights no more than 10 lbs. work very well. I use this in my very small 10-minute 10 -minute mini workouts about 23 times per week. This has helped tremendously with my weak points and my recovery. I have used used this for overworked muscles and lagging muscles with some pretty nice results in the past 5-7 years. I would avoid these these until you have a great grasp on not over training and taking your time with these; usually when prescribed they are actually done too heavy to add benefit.

"))


Example from my mini workouts 2012 (notice weak points, and

light weight) Mon AM

(OFF DAY)

4x25 leg curls with 30lbs 4x100 steps with 60lb sled Tues AM

(Workout 4:30pm)

Wed AM Reverse-hyper 4x20 w 50lbs

Sleep and Naps It is very important to get eight hours of sleep each night. This allows the natural healing process to do its job. There is no no replacement for proper sleep. Without it, overtraining can happen at a much faster rate. rate. In addition to sufficient sufficient nightly rest, rest, naps are a very good way to help with restoration. A short 10-30 minute nap can make a great great difference in in energy levels. levels. In some European countries a nap is built into the daily schedule and these countries seem to have a better health profile when compared to America. At my strongest points I will sleep 8.5 hours a night, and then take a 2-hour nap in the middle of the afternoon before training. Although this is not obtainable for many people it is still

")*


the most optimal way I have found to get better. It takes time to not feel drowsy, but my muscle mass and strength have risen tremendously with my schedule this way.

")+


References and Recommended Readings

Essentials of Strength and Conditioning: National Strength and Conditioning Association, Ed. Thomas R. Bechle and Rober W. Earle This is a great starting tool for learning the basics and science behind training.

")$


Science and Practice of Strength Training, VM Zatsiorsky Much of this manual references information from this book, which should be studied for a thorough understanding of training. This book will answer many more in-depth questions.

")%


Super Training, by: Mel Siff This massive training book contains tons of information. Dr. Siff was an avid weightlifting scientist and influenced some of the strongest in the world.

Having a basic knowledge of the human body and how it functions is helpful in order understand complicated training methods and their application.

"*&


Science of Sports Training, by Thomas Kurz. Kurz . This is a great book with extensive of information on training, nutrition, and stress.

"*'


A.S. Medvedyev, a great Soviet text with vast amounts of information.

"*#


A great text on junior weightlifters and how they increased loading over time

"*"


Common Questions On max effort day is it important to fail? In the beginning stages of training, I believe it is not important to truly do 1-RMs, but I do believe that 90% is more than sufficient to increase the athletes ability to strain. I’m not a big fan of teaching beginner lifters failure. failure. Most people that train fear failing, and when a failure does happen it is a negative experience for most in the beginning stages. For this reason reason I believe in always saving some in the tank until failure can physically and emotionally be controlled. In the intermediate phase it is important to learn how to fail, and to do it more often. Failure is the only true true way to make muscles respond to training once a good base is established. The advanced phase almost reverts back to the beginner phase: learning to strain is mastered, now its time to figure out the least amount to do and still make gains. At this point getting the most from from the least is key. Mileage is increasing on your body and overtraining leads to regression versus progress.

"*(


How does training change comparing raw and equipped lifting?

I’m one of the few, if not the only, lifter with world records in both equipped and raw lifting. My training does not change much other than using using gear from from time to time. If training is correct then strong is strong. When training for raw competitions competitions (no wraps) wraps) its ok to use knee wraps as a slight overload, as well as briefs. When training for equipped meets the suit must take 3-5 years to master, then it can come back off for a period of 2-4 weeks with no negative side effects. The issue comes down to training age. Training age (or the time in which you have trained in your life) is the most important factor in how to train. If it were a perfect world world an equipped lifter would train 3-5 years completely raw to develop all the athletic qualities needed needed to be a good lifter. I did not touch any equipment for 6 years before trying suits, wraps, and things other "*)


than a belt. This helped me tremendously in the later years when I was breaking breaking world records. The bottom line line is that you have to put your time into your body and your muscles. Equipment can add to your numbers, numbers, but where where do you want want it to help? Would you rather have it help from a 200lb squat to a 400lb squat, or 1000 to a 1200lb squat?

Left: 1197 world record squat squat multiply. Right: 832 world record squat no gear

The next 3-5 years understanding and dialing in equipment lifting and all of its technical and form needs. Depending on how strong you get the first 3-5 years will depend on your development at this stage. I still did at least 70% of my work raw from the ages of 19-25, just worrying about getting strong, and not relying on the equipment equipment for progress. progress. The remaining time I spent over 5 years combining raw and equipped lifting together to get more technique, muscle, and other weak points as close to perfect as possible. If I used my equipment, then it was to

"**


overload and dial in form. The real key with all of these phases phases is to be aware of your weak points, address them in your training, and adjust your workload as your weak spots change.

How does training change if you are drug free versus utilizing PEDs?

Steroids and growth hormones are in sports and here to stay. But training and what you can withstand has a lot to do with genetics. Genetics play a vital role in not only your natural ability, but also your body’s ability to even even utilize drugs. drugs. I’ve seen it time and time again, people who are using massive amounts of drugs can’t figure out why strength is not increasing. Drugs definitely increase your strength, there is no doubt, but it still comes down to your genetics, and your intelligence. There are some key differences in training drug free. 1) The strength gains will take longer, but they will still come. 2) Being able to recover becomes more important, so some "*+


people will need to go down to 2-3 times per week of training versus versus 4. This is more dependent on your fitness level, rather than your drugs.

What is the best way to warm up for lifting heavy? This also depends on your fitness level, past athletic endeavors, and what part of the season you are currently c urrently in for example: off season, pre-season, or competition prep. Off Season: Keep reps/sets as high as possible without affecting

the main lifts. For example: 4x25 of 3 exercises. Pre-season: Maintain the same amount of volume as off-season

but slightly increase intensity (5-10%) Competition prep: Decrease sets by 1 set, increase intensity by 55-

10%, and maintain 3 exercises that are the most important movements i.e. weaknesses that will potentiate proper form in the main lift.

Does how I’m built (I.E. height, arm length, etc.) change how I should train? How you’re built can be a huge h uge factor in how you train, but it usually changes how fast you will see strength gains and what exercises are best to make you better. Some people are built to bench and some to deadlift. I have noticed that build does not

"*$


affect the squat squat nearly as much as the other lifts. Most people are either built to bench, I.E. thick chest c hest and short arms, or built to deadlift, long arms and short torso. Built to bench:

If you are built to bench, then deadlifting training will have to be somewhat different. different. Your body’s ability ability to use high volume heavy deadlifting will not only have your deadlift go backwards, but your back will constantly give you fits. One way to combat this is to get stronger utilizing stiff-legged lifts, using moderate weights with slower tempos. This builds muscle without tearing your body down.

Built to deadlift:

If you are built to deadlift then the bench press will be difficult, but training will will not change much. The distance the bar must travel on the deadlift is shortened, which allows you to pull heavy often, but your distance on the bench press is increased. This means your arm strength strength will have to be exceptional. Training for the bench will not change much versus a traditional build, but tricep strength will take much longer to develop and therefore the bench press will take longer to progress.

"*%


Contact

Matt Wenning Website: www.wenningstrength.com www.wenningstrength.com Youtube Channel: Ch annel: Wenning Wenn ing Strength Instagram: @realmattwenning @realmattwenning Facebook: Matt Wenning "+&


Wenning - Powerlifting Training a Developmental Approach

Recommend Documents