Powerlifting Training:
A Developmental
Approach
Matt R. Wenning
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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 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.
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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
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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.
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Objectives of This Book
The objective of this book is to educate others on the topic
of training and the 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 and
funding for strength research, have always been a shortcoming of
the strength and conditioning field. Labs and colleges have gone
to the money instead of identifying the fundamentals necessary
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for continued strength 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 of development. There were many things I could
have done more efficiently during my training career (as you will
read in this text). Fortunately, I have learned to train 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.
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Introduction To Iron
Powerlifting by definition is the ability to squat, bench press,
and deadlift with as much weight as 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 prime. Powerlifting is a sport of
patient dedication. Attaining 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.
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To understand powerlifting is to understand physics,
biomechanics, nutrition, endocrinology, strength, and all of its
facets. Without a deep understanding of the 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)
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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 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. Verkoshansky was a
thinker, and his idea was to use plyometrics (or jumping
exercises) and weightlifting in hopes it would help with running.
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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 on the 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, 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
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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 was mostly blamed on
anabolic steroids, but the real difference was the organization of
training and the scientific research of science.
For the Russians it was simple math. The Olympics with weight
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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. At the time, there was a sense of pride in
the Cold War to have superior Olympic teams. From the 1950s
through the 1980s, the Soviets researched, studied, and mastered
training for anaerobic sport.
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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, and the
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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 lifter ever. With more 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
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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 to push 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 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.
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This created a team of Eastern Bloc lifters that were known
as the Dynamo Club. These 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. 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 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.
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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 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, while little strength training was
used for athletics. Furthermore, strength was not really a main
objective for many people in the United States.
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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. 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
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The first real sport to adopt prominent weight training was
football. This started with a man named Boyd Eply 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, 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 available
was mostly from bodybuilding. Few 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,
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.
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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 for good reason. Unfortunately, there
is an inherent problem with our research today. Unlike our former
communist counterparts, we do not have full control over our test
subjects (athletes, etc.) The Soviets had a distinct advantage in
the fact that they could control all variables: eating, sleeping,
training, restoration, etc. Furthermore, there 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.
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Variables in science are 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 degrees. This education 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 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 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.
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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, it matters
where you finish and powerlifting taught me to take it one day at
time. I often compare this type of progression to 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 will
be downs. The key is to hold on and do your best. Everyone has
setbacks: those setbacks could be how you’re built, ability to put
on muscle, flexibility, etc. The key is to accept the hand you are
dealt and work hard. Use setbacks as 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 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, and had the
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opportunity to learn from all time great lifters, coaches and
professors. This journey has helped me find my best 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 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
stages. This will allow you to make better decisions when
selecting your exercises. Furthermore, this text will go over
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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 are either
gaining or regressing. Progression is never a straight path and
certainly not vertical in 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
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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
and coaches stray away from the basics in order to find the next
best thing. There is no new trick, shortcut, or easy way, but there
is always a better way. As you can 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 that I’m going to
the gym while others may fall complacent. It’s a feeling of great
accomplishment to challenge myself beyond my comfort level to
reach new goals.
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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 fewer injuries, all 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. I have 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.
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About the Author
Career Accomplishments and Current Endeavors
By: Col. Mark Iveaj 82nd Airborne
Matt prepping for the 1197 world record squat in 2011
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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 platform as well. Matt was one
of the youngest lifters to squat 900 lbs. and one of the youngest
to ever break the all-time world record of a 2665lb total. He has
also held a world record squat of 1197 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
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raw squat in full powerlifting competitions. His successes in
powerlifting 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. 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 1 college strength coach. His
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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 injury and rehabilitation. He advised several 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 as a major speaker. He has been a part of the
speaking circuit since 2011, lecturing at multiple coaches’
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conferences, tactical conferences, and internal seminars for
employees of the organization. His speaking engagements
include topics such as Conjugate Periodization, and powerlifting
training for sports. Matt also covers practical 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. This included a
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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 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 4th Infantry Division in Ft. Carson,
Colorado. Matt employed what he learned from his time with the
3rd Ranger Battalion. From 2010 t0 2013, he integrated this
knowledge into a system that could be utilized by more than
6,000 ground troops. In just a short time, strength and endurance
vastly improved while injury rates declined.
Matt soon caught the attention of The Pentagon Committee
for Physical Fitness in the Armed Forces. He was 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 are focused on
increasing anaerobic training and agility, all of which are
imperative to battlefield performance.
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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 (22-60) and ability levels. He has 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.
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Wenning’s 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. 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.
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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 training. I was born below
average weight, and stayed in the hospital for close to a week
after birth for 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 ride a bike at three years
old and was always on-the-go non-stop. I wasn’t bigger, faster, or
stronger than anyone around me. The only difference was that I
had more energy to burn.
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My great grandmother Blanch Weaver Circa 1980
At an early age I became fascinated with what my body
could do. My first 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 found me in the back yard,
bleeding and wheezing. Remarkably, I was up playing not long
after. This is how I lived life, trying 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 me with
powerlifting. I’ll admit, at the time my parents didn’t know if I was
insane or just plain stupid.
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The accident that helped shape my life happened at the
age of 6, just before 1st grade started. I was out riding my bicycle
in the neighborhood. My friend Gus and I had a game 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 was fun until about 11am on an August day. I
had jumped out into the street while racing my friend. A car going
nearly 50mph struck me. My right leg was severely injured, 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 1st 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.
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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 driving 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 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.
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My great grandmother was a hard working, straight arrow
that believed in busting your ass for what you want. She also
could work circles around me as a child. She was obsessed with
growing 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 I was in college. She was one of my favorite
people and we were close. On a daily basis she 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 a nuisance. This didn’t allow me to move very well, and
gym class and recess had to be constantly modified.
Once the casts were completely gone, normal sports didn’t
entice me much due to the 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.
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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 at that pool. The swim team was my major
source of 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 had me swimming way too many laps. My best 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 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
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Physical Preparedness or GPP. The ages of 8 to 12 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 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.
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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 the summer months. We would ride
hard and try many tricks, from jumps to stairs to rails.
At this time I realized that I was competitive, I would
practice something over and over until I 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
against myself, I never really envied others I was mainly
concerned with just becoming as good as possible.
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I was 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 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. 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 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. It was a matter of finding
things that didn’t bother me from my injuries. Being limited to
cyclic activity caused hip and certain joint flexibility to be ignored.
These are things I would later need to be a better powerlifter and
overall strength athlete.
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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
tired and 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
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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 are more difficult to attain at the
ages of 13 or up; by then you will have to play catch-up to others
who have 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
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strength/coordination. This gives a large base for adolescence
when body segments change length and resistance training
becomes important. Soviets were experimenting 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 to weight train my ability to
tolerate pain was high, and my workouts of an hour were not so
bad when I was used to playing 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.
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The Start of Lifting: Age 12
My uncle Jon had come to live with us when I was around 12
years old, 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 lifting with my
idol.
He became one of my father figures after that point. And a great
one he was. Although my uncle Jon never had much money, you
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could never find a more likeable guy. Jon would show 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 in a foundry and from being 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 6th grade being able to do reps with
110lbs on the bench. I would have my friends over and we would
toy around with the weight set. My good friend Nate was always
a better athlete than me. He could run, jump, and even swim
better than I could. But for some reason, even then, I 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 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 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 around with the sand filled
weights in my family 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 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
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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 junior high football. I
was a guard on the 7th 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, had talked me into
going to the local YMCA with him to start a training regimen. We
started to train, not really knowing what we 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
hours in the gym, training to exhaustion, in no air conditioning and
blistering temperatures.
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Although I was strong in the gym, my real goal at the time
was to become a better 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, running and conditioning
always flared up my leg injuries, but weight training never really
gave me 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 what we were
doing. We would go in and 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.
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I became more fit, no doubt, but wasted a lot of time and
energy on senseless activity. I would definitely characterize our
workouts as overtraining, but it wasn’t like today where you could
find at least 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 Marines. My father 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
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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 didn’t know how to deal 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 was a way to help with the sadness,
anger, and the pain of my loss. I think in a lot of ways, this is
what made 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 bigger 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. I wanted to be in control
of whether I won or lost. I wanted to have all the rewards, or all
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the defeat. So I started to dabble with boxing and 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 how large and defined those guys
were. I knew nothing of powerlifting at this 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.
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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 workouts, and
was intense in training. He knew I had the beginnings of
something, but wasn’t sure 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 to me was insane,
even though he wasn’t huge in stature. So I started asking him
for advice, and guidance, in which he was more than happy to
help. I found out what days he was working, and started to have
him help me with small technique pointers when he had free time.
At 14 I was almost 180lbs. I had been working out for a year
and was a big kid for 8th grade. My build was improving, but it 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, but my training started 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 was better for something different. This mindset
has always stuck with me at some level.
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Brad directed me to a man named Tim 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 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. 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. When I started with Tim, my lifts were written down
in my old journal.
The interesting thing about Tim was that he knew what it
meant to work hard in the gym. Before I was allowed to train with
him he told me I had to be able to do a 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 him. For this I will always be
grateful. I knew I was a hard-worker, but gaining the strength
essential for benching heavy and benching well at such a young
age was invaluable.
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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)
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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 and pec work were 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.
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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 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. 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 for my developing
years.
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2. After deadlifts were completed, we moved on to tons of lat
work, in the form of pull-ups, lat pull-downs, and various rows. (In
the beginning I couldn’t do a single pull-up).
This exact system was used for 4 years 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
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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
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 had rest from big lifts. So we
would switch training on everything to higher reps and lower
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weight. Without my 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 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 strength too
quickly and not putting the time into their efforts. This leads to
injury, lackluster performance, and a short career.
Yearly training volume
Max effort 1-3 Reps
Moderate Intensity 8-12
reps
light work 20 plus reps
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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 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. This in my
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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 has its place
in the developing lifter. During my 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 of 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 group in a little town of
Ridgeville, Indiana, 25min from Muncie. The group was
compromised of Jim, Sonny Runion (USAPL state chairman), and
Joe Goodhew, a good ADFPA lifter 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.
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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; 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. 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 of Indiana. I had a good base, but now
it was time to hone my skills in meets. I entered my bench meet
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where I bench pressed 375 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 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,
and pulled slightly over 575. My hard work had finally paid off,
and I was the state high school powerlifting champion with all the
state records from 14-19 years old! Jim, Tim, and Sonny were
very proud of me, and I was excited to call them my coaches,
friends, and training 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 the tank in all 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 training smarter, not harder.
So from the ages of 17-19, my training looked something similar
to this:
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Max Effort
25%
1-3 RM
Sub max efforts
45%
6+ reps
Heavy efforts
30%
3-5 RM
Training
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.
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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 pulled 722 in his prime, and
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some other guys that 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 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 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
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weekly basis. Rarely would we do heavy singles, but many 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 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 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 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.
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My first squat into the 600s
I remember this being my first meet to squat 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
bigger and stronger.
My teenage years were coming to and end, and it was
bittersweet. I had chased 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. I
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recommend to anyone getting started in the lifting game be
involved with the USAPL, and develop in that organization in the
beginning 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.
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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 materials in
the garage, etc. Honestly, I had screwed around 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.
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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 mind. He
had worked on the Alaskan pipelines in the 70s and was just an
all around badass workaholic. From 18-19 years old, I saved
enough money working with him for ten months to pay for three
years of college. My lifting suffered and my weight dropped, but I
still made it to the gym to train.
Welding pipe for A/C units
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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. He looked at me, pissed as hell, and said, “You’re
going to college you little fucking shithead!” Until that 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 believe him, and kept my job
as a welder.
I continued working 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
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 smoke every day, and going
home exhausted only filled my wallet. It wasn’t allowing me to
progress my lifting.
Strength Coach as a career?
I had a great friend named Shawn Honaker. Shawn was
enrolled at Ball State University in town. We had been friends for
a short 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. At the time I had no clue there were
people who made their living as strength coaches. All I knew was
that I wanted to do something with weight training. Shawn had a
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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, Shawn’s friend greeted 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
Strength and Conditioning coach for the Colts. I couldn’t 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 began to explain to
me that 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. The weight
room was 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. All of a sudden, my anxiety was at an
all time high. I watched high school flash before my eyes, all the
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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 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… 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 mail 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 into their program. I was denied enrollment. I
was totally heartbroken. With all of the wind out of my sails, I felt
like a truck had hit me. I went and slammed the 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 letting you in school!” If not for Ted, I would have
taken the letter to the trash and never thought of school again.
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Ball State Admissions Office 1999
Early Monday morning, I went to admissions, which was
literally two blocks from where I worked. My heart was racing; I
was scared. I remember 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. She led me to an office
occupied by a younger, fit-looking guy. He said “could I help
you?” I said, “yes I got this letter of 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. 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 you look familiar. I’ve been
trying to put some weight on myself, what do you think about
creatine?” (which was a newer supplement at the time). I said,
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“well it works by allowing more water, therefore ATP into the cell,
making you slightly bigger and more powerful.”
His eyes 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 come into admissions.” I told him I had
saved 20k over the year and I was ready to get focused with
school. This was my money I killed myself 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 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 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. That next semester I hit a
3.65 GPA and made the deans list. I was finally a college student
that could make the grades.
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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, 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 chamber training were a few examples. I
was blown away by all the things that I was 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 in heaven. Most importantly, they had a
powerlifting team. Even better, the team was allowed to train in
the athletic weight room, far beyond the grasp of the YMCA.
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.
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My first powerlifting meet with the Ball State Lifting Team
Along his side was Justin Cecil. A very smart grad student that
was also on the ball with the athletes. I immediately 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 by pushing others limitations. This was also the
first time I was 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 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 (monthly to tri-monthly plans). I also learned
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about off-season training, and that a yearly plan may need to
differ from in-season training. This logic changed my off-season
training forever. I worked on conditioning, walking 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 would 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. It allowed me to 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 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.
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Training Template:
Introduction to Soviet Systems
Age 19-23
Because of school and work, training was moved to later in
the day. Training usually began around 6-6:30 PM after 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
getting stronger at different times of the day was beneficial for
meets since you were not in control of when you 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, but
bodybuilders 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 766 at 242 bodyweight
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I saw these legends bench pressing the weight that I had
one day hoped to squat! I’m still 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. They were the
most impressive guys I had 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 through
what seemed hundreds of people to catch him before 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 my strength level was. After short pause he said
“sure, get a hold of me.” The next 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 when I could swing it. As an undergraduate
(1999-2003) I was still working at the hospital on the weekends,
and helping 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
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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.
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Weekly Training Volume Layout
Max effort
Dynamic effot
Repititon effort
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 mostly
at first) bands were still very new to training.
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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)
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• 6-10 sets of 2 reps mostly using a low box with 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.
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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 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 hard. I did a little more 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.
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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 and train with me 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+
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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
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Completely stunned, I watched him bench 550, and squat
1000lbs. Afterwards I 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” 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 the opposite
direction. One of my biggest choices in my life was to either go
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to Westside, or go to Chicago and train with Coan. I chose
Columbus, but sometimes regret that decision. Although
Westside was still the best multi-ply gym there were guys like Ed
that just couldn’t be matched.
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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. 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
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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 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 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.
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• 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.
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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 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 293
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3 years and I was doing things that I thought were never possible.
At that meet I squatted more than 900lbs, benched in the 600s,
and deadlifted 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
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 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. I was lucky to have the freedom to experiment
with swimming, football, and track. This was a great 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, which at the time was the
biomechanics head professor at Penn State, was the real genius
behind much of what we use today. I was grateful enough to be
put in contact with him through Dr. Kraemer, my old professor at
BSU. He worked 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.
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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.
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Full-Time Westside Member and
Setting Records
My first 1000lb squat in 2006 APF senior nationals, WPO qualifier
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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 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:
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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 was creeping to
700lbs., and deadlifting consistently over 700lbs. Chuck taught
me a lot of things, 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
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. This was the first
time I really understood how and when to use bands and chains
to alter the loading 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.
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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 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 articles for the gym on
our training experiments, and making a name for myself in the
lifting world.
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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 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. 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 to
Coach Morris that I was interested in working for him and we
discussed what would be expected of me. I was to be hired
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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. 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 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
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• 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
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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, things were 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. Although known for using gear week in and week
out, they were strong by anyone’s standards and had lifters that
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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. Although I was not on his team, he would
always push me and help any way possible. I fed on 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.
Max effort Bench training
Shirt Work
Raw work
deloading
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 powerful. Our layout for lower
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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.
Lower body max effort work
Raw
Full Gear
Minimal gear
As you can see in this graph, our 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 got
much work. We were all frustrated, and we were working furiously
for 5lb gains.
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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 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 a strong leader that
his shoes were hard to fill. Furthermore, Louie was angry and
possibly embarrassed that he had just lost his best and most
famous lifter. My first order of business was to take the lifting
equipment completely off. This allowed us to work on our
muscles, and actually build 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 excited but Louie.
Louie and I didn’t see eye to eye on training, especially
because I 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 this all I had in me? Was this as far as
I could go? My next step was to call Chuck, see 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 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?
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I spoke with Chuck for an hour, 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 the difference? We were never told what to do in
the gym. Our workouts were just that, ours. We did what we
thought was best for the group or us. It was time to show that we
were the reason for the success. So we 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.
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Time to Prove a Point
That spring and summer, training was intense. We both had
things to prove, and I was out for blood. My body was beat up
every training day, but I didn’t care. My system and layout stayed
the same, but something inside was 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
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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.
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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 the total world record! Taking home 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. At 28 years 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 it to this point,
and it felt like I had accomplished a 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, the off-season was about
pushing up muscle mass and prepping for the next season.
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Westside Pro Am 2009
1100lb. squat with the massive nosebleed
I was ecstatic to hit a 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 the promise of the training. I
think I only hit around 750, but the training was showing
somewhere around 825. My deadlift was strong that year, and I
pulled 800. I was finally an 800lb deadlifter, and it felt awesome
to attain. For some serious lifters 800lbs was considered decent,
but in my mind it was a great accomplishment at 6 ft. 1in. with
short arms.
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Training yearly split
Post meet unloading
Off Season
Pre contest
peaking
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 me
and said that he could finally die in 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 771 in previous meets. The big difference was
recovery. If I felt beat up, I let myself recover, and didn’t try to
push too hard too fast. I always left something in the tank. I
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listened to my body, and was fresh to train heavy again after a
good off-season recovery program.
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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 Columbus, I found a 3,000
square foot warehouse that was perfect: clean enough for clients,
but hardcore 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. I wanted a facility
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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. I watched him train through injury,
sickness, and issues of which most people would have long
stopped, retired, or gave up. Training with Chuck made me
realize being strong was a lifelong endeavor, not a 10-week plan.
If you wanted to be your 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
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had built a strong foundation. One new recruit 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 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
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The new facility was open, and things 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 classes. It was a dream for me to be 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, 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!!!
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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 the strongest without being
beat up all the 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
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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. I felt like I was really on to
something.
Layout for the 1197 World Record Squat
Full Gear
Raw
Free squats
Raw=belt only variations
Free= no box variations belt only
Full gear= everything you could legally wear
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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 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 this motherfucker a ride.” We turned in 1197 and
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I was shitting my pants. I was 4 guys out, and Ed started to wrap
my knees, I had to take them half as tight as he could wrap them.
The bar 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 on my
back, but I blocked the pain sensors and focused on my
technique. Taking that kind of 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!”
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Watching the video and talking to Ed, 1235-1250 was in me that
day.
The other lifts did not go as planned. I had a 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, the
training did not pan out well for 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 would be there meet day.
My second deadlift at 750 was the end of the day. This is 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
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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 multi-ply. It’s just my personal opinion of what I
want out of MY career. I embedded myself in the equipment era
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in 2004 and enjoyed every moment. But the era from 2004-2010
was a 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. This meant bullshit lifts 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 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
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fun to train again. I wanted to have the respect of the old timers,
and look back and have integrity and satisfaction in my
accomplishments
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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. I
wanted my lifts to count for something. I wanted my
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accomplishment to be recognized by powerlifters, and regular
people that use weight training 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 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. So I started to think that maybe raw lifting
wasn’t that far of a reach 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?
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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 mentor back in the picture. We were
training together like the old days at Westside. We had 15 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 would be an all-time 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.
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I had realized through this training cycle that raw lifters must
do more volume. The raw 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 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, and it went up very welI. I was ecstatic! The
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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 lifters from every 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 to just go out and attack the
weight, making my body do it alone. I also liked the way I felt and
looked. I was leaner, harder, and my conditioning from the extra
volume made me more energetic at work. There were no
downsides to my current position.
285lbs. lean and strong
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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 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.
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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 meet showing everything I had. At that 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. There is nothing to dial in. You simply put in the
work, and see what you’re capable of. That day I was capable of
2105. Just 97lbs shy of the all time raw 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 on my body. To add another factor, my family history
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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 to check on my overall wellness. My blood sugar
was good, but needed some tweaking. The first thing we did was
time my carbohydrates, versus just eating whenever and whatever
I wanted. When I was younger, I had to eat everything in sight to
gain weight; it took me 5 years to go from 280 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 280 and was feeling awesome. Blood pressure
was great, and everything else was perfect. What I 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.
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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. My best previous total was 2105, only
97lb away from the world 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 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 is how to fit the volume into the
workouts. As one becomes stronger, your ability to do massive
amounts of accessory work is limited due to your energy level.
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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 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. 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. My
dumbbell bench press and 3 weak point muscle exercises take
less than 15 min. This also pushes my conditioning level up
slowly over time. These warm-ups should in no way be heavy,
and only slightly taxing. I started off my warm ups with 15lb
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dumbbells for the first few 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.
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 a potentiation
warm up. This has 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. The key is to slowly build up
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the volume and resistance over time without effecting the major
workout or exercise(s) for that day.
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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.
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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 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 to ensure gains. The easiest
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way to adjust for the Law of Accommodation is to change the
exercise. This is why different bars, bands, and chains, when
done correctly, elicit greater results than just training with normal
weights alone. The 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 bar 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.). Variation is key to progress both in the
short-term and long-term, and becomes an important tool once a
lifter has made it to an elite level. Elite athletes have a great
ability to strain, causing burnout much quicker with simplistic
training modalities.
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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. If the workouts are not 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. Over the 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 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.
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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 can 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.
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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 to massive 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.
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Example B (graph) middle line:
This shows someone training each muscle group optimally and
adjusting for recovery, volume, 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.
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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 multiplied by the
amount of acceleration
Learning to strain is one of the most important factors in powerlifting.
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(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 weight lifted (1-3RM). It should be
performed 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 of 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).
3) Exercises must be selected that reveal weak points.
4) Deloads need to be put in workouts strategically.
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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 must become more varied.
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Working out has to have the proper thought pattern.
Selecting your exercises, and laying out your weekly, monthly and
yearly training protocols have to serve a purpose. Max effort
training is a must, for most of the year. As you will see in the
intermediate and advanced program, you will max on a consistent
basis. However, there are different types of 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). 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
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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.
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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. It is used to tax the body
and get used to going heavy on a constant basis.
Example:
I look at maxing like playing the odds 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 way. If you strain
week in and week out, then over time you will become stronger. It
is not always a linear process.
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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 seminars and seek out help. Building a foundation
of proper form at this stage is 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 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.
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(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 that the amount of work
you can complete in this time is your limitation. After that point, if
you move too slow you 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 was 6 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 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 acceleration “A”. This in turn helps convert
maximal strength into speed and works well for anaerobic
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endurance 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 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.
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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. In my experience, speed
work can be used after a 250lb bench (men) 150 bench (women).
Before that it will not create optimal training results. Not that it
can’t be used or have any merit, it may not show progression as
quickly.
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(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 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.
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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 method. Since
most accessory work is based on weaknesses, the isolation and
repetition work is developed for hypertrophy.
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There are 2 types of hypertrophy
Sarcoplasmic- (swelling of muscle fibers storage 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. It is also a more permanent change in
size and strength, whereas bodybuilding muscle can dissipate
quickly, myofibrillar hypertrophy tends to last for years.
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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. 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 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. This
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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 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 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
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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. 90% of the 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. Explosive, massive,
and capable of grinding out weights if need be. Having all types of strength
allows the muscle to do impressive things.
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Accessory Work (Repetition Method)
Accessory work, for beginner or elite lifters, holds about the
same 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 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 inch are a huge deal.
Throughout an entire career, I have found 4-6 accessory
exercises to be the golden 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
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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. Jobs, family, etc, can lead to
overtraining with minimal stimulus. This is why a holistic approach
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to your system and understanding what you can handle that day
becomes important. Remember it’s not how much you can do in
one day. Training is cumulative, and to do it safely and
effectively takes months and years, not weeks. The graph above
is a key indicator of the 72-hour 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,
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 is overweight). Swimming is a great exercise for
the entire body, but it does little to nothing for bone density and
when used constantly as the only exercise stimulus, it creates
shoulder and posture issues. Although swimming has its place in
overall fitness and is a great tool, it can be problematic when it’s
the only tool in the toolbox.
Every exercise utilized with weightlifting should be examined
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and then practiced only if the benefit outweighs the possible
dangers or wear and tear. The most common mistake is utilizing
the same training exercise for too long. Training regimens must
create constant gains over long periods of time, allowing the
organism to adapt to the training load while not 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. 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 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.
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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 is not satisfactory (repetition
method) then muscle mass will not change and therefore gains
will be limited to cross-sectional muscle area.
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(B) 33%
dynamic
effort
(A) 33%
max effort
(C) 33%
repetition
effort
Powerlifting
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
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The Big Three:
How to Execute Lifts with Perfection
832 World Record Squat with belt only, 2014
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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 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
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Squat technique is a learned process, taking months and
most times years to accomplish. While weaknesses become less
apparent your body becomes more aware of issues with form.
Technique will improve, and so will your 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.)
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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 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 that different builds cause
different form, but rather that build creates distinct muscle weak
points, for 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 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
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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 to 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 the legs to receive
help from the glutes and hamstrings.
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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 should be on the outside of the
foot and stay on the heel at all 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
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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 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
is slightly wider than shoulder width with toes pointing outward just
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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 (due to kinetic stored 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 the resistance actually begins). The key is
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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 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, 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 to the quadriceps. Although there
are many other issues regarding strength development of the
squat, these are the 3 major issues with 95% of the lifters.
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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.
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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 from the start. It takes many
years to develop balance. Most old texts talk of 1-1 quad to
hamstring strength ratio, but achieving at least a 65% or a little
over half 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 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 for
Olympic lifters that must do movements such as the clean and
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jerk, and snatch that require more flexibility and range of motion
during the exercise to catch and squat the bar. A back squat has
different 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.
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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 and raw is arm strength. The
tricep is the primary mover and limiter in the bench press. The
bench is also limited by the coordination and stabilization of the
upper back.
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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% 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 flat feet, others like them pulled
back on their toes. I have lifted successfully both ways, but prefer
the toes to arch more aggressively.
The legs:
Leg drive into the ground is very important. Leg drive should be at
100% once the bar is handed to you out of the rack. This does
not change throughout the entire 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 hips upward without raising the butt off the
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bench, and helps to create a slight decline of the body position.
This is the connection from the leg drive to the core 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
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of motion, but at a cost. The wider the hands, the more shoulder
and pec involvement due to the bone angles. Over long periods
of time this creates problems. I have found with raw 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
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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 3rd 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. 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
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Triceps are the key to bench 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 allows one to bench for much longer,
with less problems in the shoulder. The medial head of the tricep
is the 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)
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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 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 help the
shoulders 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.
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Over the long run the lats and triceps save the shoulder
from being put in 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 of the descent.
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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 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 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 the pause, but as
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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).
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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 at times. It can also be very
dependent upon other lifts. Since it is the last lift in a meet, it is
oftentimes tested when the body is demolished from squatting
and bench pressing. For this reason, the deadlift can be a
complicated endeavor.
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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 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 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 pull needs to be built
with a strong sumo-based training (to attack glutes and
hamstrings).
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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 back pain and 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
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 it off the ground. Glutes
and hamstrings should be the main muscle groups for the lift and
must stay activated with lateral pressure on the knees. I
commonly train clients to pull sumo first because the form exactly
replicates that of a squat. It forces utilization of the hips, which
will in turn help conventional deadlift progress. Keeping sumo the
first learning tool and a part of your regular training regimen is
key.
Proper Form Head to Toe
The mindset of the deadlift is important. Think of pushing
your hips into the bar during the movement rather than picking
something upwards off the ground. The 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).
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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. Your toes may be pointed 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
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Lats:
Lats are the very first movement of the deadlift. Locking
the lats 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 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 lower the weight safely.
Putting the bar
back down needs to incorporate the same technique as picking it
up, making sure not to round the back or loosen lats.
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How to Strengthen Weaknesses Seen in the
Deadlift
A common limiting factor of the deadlift is lower back 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 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:
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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.
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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.
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Bands and chains (and water) are a form of accommodating
resistance. Accommodating resistance is a type of 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
selection includes this form of work in some way, and for good
reason:
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This diagram shows how real weight reacts to force
application with gravity and 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.
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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.
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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) 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. This leads to sticking points with
heavy weights. Bands and chains teach the body to maintain
velocity as long as possible, and drive through portions of the lift
where free weights would become lighter.
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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 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.
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Warning:
Professional guidance is a must to make sure you are using
these modalities to the best of their 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.
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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.
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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.
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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.
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The Bench: Bands attached (minis)
This is how bands should be attached for speed, lined up to the path in
which the bar 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.
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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.
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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 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 of 5/8 chain (the
size used in weightlifting) weighs 20 lbs. A general rule of thumb
is to use no more than 30% of the total weight on the bar as
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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 has powerful properties to the muscles
both lifting the weight (concentric movement) and lowering
weights (eccentric 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) work. It should also
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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.
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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 or
bands.
Accommodative resistance is also just another environment
in which the muscles have to adjust. Simply put, the more
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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, 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
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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
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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. In
the beginning of training, bands and chains play less of a role
than in the intermediate and advanced levels. When 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 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
not be able to utilize them to peak.
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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 cycles. This means 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
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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 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 may
need less time away 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. The intermediate
and advanced stages sometimes need more stimulus change in
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order to 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 harder to fix form problems with 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 us on task and true to the
goal we are trying 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 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.
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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 and
concentrating on only the major problems is usually best until skill
level is high. The next phase of writing the program is to list time
restraints, i.e. how many days a week can the person lift. Then
we break down the best possible scenario in a 7-day program.
Another key aspect is work stress level. Most people want to
write an optimal workout, not thinking 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.
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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. It also 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.
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Warm-ups:
Warm-ups are dictated by needs. For the 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 of the core lift are improved. I firmly
believe in doing this for every experience and strength level.
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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.
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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
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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. (10th
set should be fast but difficult).
Good Mornings 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
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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.
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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
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.
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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
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
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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
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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.
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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
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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
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
DAY 3 (Friday) LOWER
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
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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.
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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
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
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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
DAY 3 (Friday) LOWER
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
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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.
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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
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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
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.
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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
DAY 2 (Tuesday) MAX EFFORT UPPER
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
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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
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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:
Recovery, Massage followed by hot/cold contrast shower
Sunday:
KB swings 3x30 with moderate KB or DB weight
Hot tub 15min
Stretch 20min
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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
DAY 2 (Tuesday) MAX EFFORT UPPER
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
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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
DAY 3 (Friday) LOWER
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.
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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:
Recovery, Massage, followed by hot/cold contrast shower
Sunday:
KB swings 3x30 with moderate KB or DB weight
Hot tub 15min.
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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
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DAY 2 (Tuesday) MAX EFFORT UPPER
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
DAY 3 (Friday) LOWER
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
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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:
Recovery, Massage, followed by hot/cold contrast shower
Sunday:
KB swings 3x30 with moderate KB or DB weight
Hot tub 15min.
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WEEK 9
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 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
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 4x25
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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
DAY 3 (Friday) LOWER
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:
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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:
Recovery, Massage, followed by hot/cold contrast shower
Sunday:
KB swings 3x30 with moderate KB or DB weight
Hot tub 15min.
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WEEK 10
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:
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
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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 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 plates
Pin 3 deadlift lockouts 3x10 with 315lbs, work on glute squeeze
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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;
KB swings 3x30 with moderate KB or DB weight
Hot tub 15min.
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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. 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
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 4x25
Lat pulldowns 3x20
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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:
Recovery, Massage, followed by hot/cold contrast shower
Sunday:
KB swings 3x30 with moderate KB or DB weight
Hot tub15min.
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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.
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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.
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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
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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
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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
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 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 (10th
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
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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:
Recovery, Massage followed by hot/cold contrast shower
Sunday:
Walk 1 hour
Hot tub 15min.
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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
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 3x25
Lat pulldowns 3x20
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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 (10th 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)
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Saturday:
Recovery, massage followed by hot/cold contrast shower
Sunday:
Walk 1 hour with 5lb ankle weights
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WEEK 3
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
MAIN LIFTS:
Max Effort squat, work up to 3RM real weight
Deadlift 5x5 progressive, work up to 250x5
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
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)
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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:
Recovery, massage followed by hot/cold contrast shower
Sunday:
Walk 45min, then guasha 15min.
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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
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 3x25
Lat pulldowns 3x20
DB bench press 4x25 with 20lb DBS
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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
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The Off-Season
The off-season 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 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
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-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 allowed me to
push my central nervous system’s capabilities to the max. My
CNS could basically withstand anything because of the help of
the lifting suit. This meant my brain would not get worn out;
however, my muscles were 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 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 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 to raw. Max effort singles as if I
were in equipment was not going to help me nearly as much as
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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 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 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.
I’ve always been open to learning and changing up my
training protocols. There is never one 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 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
of my personal training protocol for the off-season leading up to
my world record 832lb. squat.
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Matt Wenning
Off-Season Training Protocol
Summer 2013
Objective:
-Increase strength, functional hypertrophy and endurance at the
highest level. Do this while keeping body fat low, and 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 in powerlifting. People always want to know
how I stay lean for a big guy, well here is your answer!
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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.
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WEEK 1
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 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)
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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
MAIN LIFTS:
Max Effort 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.
DAY 3 (Wednesday) DYNAMIC LOWER
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 gains, and gain some
GPP and athletic qualities. This aids in future strength goals.
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MAIN LIFTS:
Speed squats with 30% of 1RM and an orange band (medium). Vary
stances, no box,10x3
Speed pulls, start at 135lbs and progress until bar speed slows (10th set
should be fast but difficult) 10x1
ACCESSORY:
Good mornings with manageable weight, 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
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Saturday:
Recovery, massage followed by hot/cold contrast shower
Sunday:
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. 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.
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WEEK 2
MESO 1 (STRENGTH)
DAY 1 (Monday) MAX EFFORT LOWER
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
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 3x25
Lat pulldowns 3x20
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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
DAY 3 (Wednesday) DYNAMIC LOWER
WARMUP:
Sled Dragging 4x50yds with 4, 45lb plates
Dynamic mobility 10min.
Box jumps, 15 single reps 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 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
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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:
Recovery, massage followed by hot/cold contrast shower
Sunday:
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.
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WEEK 3
MESO 1 (STRENGTH)
DAY 1 (Monday) MAX EFFORT LOWER
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
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
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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
DAY 3 (Wednesday) DYNAMIC LOWER
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
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DAY 4 (Friday) DYNAMIC UPPER
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:
Recovery, massage followed by hot/cold contrast shower
Sunday:
Walk 45min, then guasha 15min.
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WEEK 4
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
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
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
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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
DAY 3 (Wednesday) DYNAMIC LOWER
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
DAY 4 (Friday) DYNAMIC UPPER
WARMUP:
4x25 reps with 25-40lb DBS (bench press) varying hand positions
Internal/external rotations 2x25
Rear delt rows 4x25 with 100lbs
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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:
Recovery, massage followed by hot/cold contrast shower
Sunday:
OFF
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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
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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
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
DAY 3 (Wednesday) DYNAMIC LOWER
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
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DAY 4 (Friday) DYNAMIC UPPER
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:
Recovery, massage followed by hot/cold contrast shower
Sunday:
Walk 1.5 hours with 40lb pack
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WEEK 6
MESO 2 (Power)
DAY 1 (Monday) MAX EFFORT LOWER
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
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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
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
DAY 3 (Wednesday) DYNAMIC LOWER
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.
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DAY 4 (Friday) DYNAMIC UPPER
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
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WEEK 7
MESO 2 (Power)
DAY 1 (Monday) MAX EFFORT LOWER
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
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
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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
DAY 3 (Wednesday) DYNAMIC LOWER
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
DAY 4 (Friday) DYNAMIC UPPER
WARMUP:
4x25 reps with 25-40lb DBS (bench press) varying hand positions
Internal/external rotations 2x25
Rear delt rows 4x25 with 100lbs
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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
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WEEK 8
MESO 2 (Power)
DAY 1 (Monday) MAX EFFORT LOWER
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
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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
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
DAY 3 (Wednesday) DYNAMIC LOWER
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
DAY 4 (Friday) DYNAMIC UPPER
WARMUP:
4x25 with 25-40lb DBS (bench press) varying hand positions
Internal/external rotations 2x25
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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
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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.
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
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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
DAY 3 (Wednesday) DYNAMIC LOWER
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
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DAY 4 (Friday) DYNAMIC UPPER
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:
Recovery, massage followed by hot/cold contrast shower
Sunday:
Walk 1 hour and 30min. with restrictive mask followed by lymphatic drain
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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 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 squat and bench 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 areas. Relying on muscle alone to lift massive
weights means that the muscle tissue must become greater,
stronger, and more 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
smart is making sure I utilized every minute in the gym to my
ultimate advantage. I was very purposeful in choosing warm-ups
and how they were executed. Warm-ups are great to get the
blood flowing to your muscles, get loose, and prepare yourself for
the workout ahead. I used it for more. I 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 exercises focusing on my
weaknesses allowed for an amazing amount of volume and
muscle damage. Another important factor was that I was prefatiguing my muscles. Going into meets, you never feel 100%
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fresh, and each lift taxes your body. If I became 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 3rd highest total in history (308 class)
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Finally the front cover of a large magazine in Nov of 2014. Pictured here an
832 raw squat, and followed by a massive 606 bench (largest in the 3 lift
meet).
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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 out
anytime I have reached out to him. Although our training methods
are different (progressive overload instead of conjugate 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 20s, and made great progress. With that being
said, a portion of this book is dedicated to Ed Coan, his expertise,
and his approach to the development of the beginner.
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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 in
doing what works while making subtle changes as weaknesses
start to reveal 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
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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.
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.
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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 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
be sliding 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.
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Now, we really get to feel some weight and see what the end
result could 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, 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.
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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
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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
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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. 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
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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.
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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. This means the warm-ups
and specialized exercises call for higher volume (keeping in mind form needs
to be perfect).
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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
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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.
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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
Wednesday Upper
(Bench Press)
WARMUP:
DB bench press using a light weight, 4x25
Lat pulldowns 4x20
Tricep pushdowns 3x20
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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
Friday Lower
(deadlifts)
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 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
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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
Wednesday Upper
(Bench Press)
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
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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
Friday Lower
(deadlifts)
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
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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
Wednesday Upper
(Bench Press)
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)
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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
Friday Lower
(Deadlifts)
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
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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
Wednesday Upper
(Bench Press)
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)
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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
Friday Lower
(Deadlifts)
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
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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
Wednesday Upper
(Bench Press)
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)
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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
Friday Lower
(Deadlifts)
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
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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
Wednesday Upper
(Bench Press)
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)
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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
Friday Lower
(Deadlifts)
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
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This concludes the Ed Coan Workout Routine for the 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.
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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 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. It is basically a mindset for including exercises
that puts a different type of pressure on your body while you’re
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still getting stronger. Most of my warm-ups and accessory work
are based around not over-doing compressive work. This is not a
common mindset for most people when it comes to training. This
came about by default for me, just by 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 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 well. I found ways to train my lower back, 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 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 before and after my main lifts. After
calculating tonnage, I found I was now doing 2-2.5 times the
amount of de-compressive work compared to compressive. This
allowed me to train heavy and safely for many years without
being beat down. I advocate this for many people, general
population as well as athletes. What you need to be doing in the
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gym should be just as much about pre-habilitation as it does
strength training. For example, if you treat your spine well, as if
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 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 do mostly front-oriented movements. In addition,
one must take into account gravity constantly pulling your body
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 your
training and maintain a good balance. Not only does traction-
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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 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 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 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 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.
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The belt squat machine is ideal for beginners as well. I
always make sure any client has mastered the correct squat
movement on 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.
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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 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. 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.
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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 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 not be used as medical advice. Please consult a
physician for details pertaining to supplementation.
ZincZinc 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 zinc from natural sources is ideal, most
people 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
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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 and in everyday living. The University of
Michigan (uofmhealth.org) discusses the benefits of zinc during
exercise. It actually increases flexibility of red blood cells causing
better 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 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 as fighting inflammation. It has been known to
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combat heart disease and help with diabetes prevention. Omega
3’s also decrease triglycerides. This fatty acid is also essential
to getting stronger. In the article by Charles 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 of high
blood pressure and cholesterol, as well as asthma, skin and brain
health. This fatty acid is found in similar foods 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. 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
MagnesiumMagnesium is a mineral responsible for many health
benefits such as increased bone density, heart health, and
diabetes prevention. Most importantly, it decreases inflammation.
An article from wellnessresrouces.com names Magnesium the
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anti-inflammatory mineral, and for good reason since
inflammation is behind most diseases. It also states that most of
the general population is extremely deficient in the nutrient
making adequate supplementation 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 FenugreekCurcumin 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 and muscle soreness. This fiberrich compound also helps control diabetes, and reduces the risk
of heart disease.
Sources: webmd.com, organicfacts.net
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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 at high levels
have had to build up their bodies to withstand severe loads
frequently. Loading the organism too fast creates overtraining,
which most times is worse than not training at all. I have read
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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. Unfortunately, this theory is 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 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 almost 25% harder, compared
to when you are just training and 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 all over the world. I have personally used or still
use every one of these modalities and with impressive results in
not only how I feel, but in performance as well.
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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
hormone levels. This in turn increases your ability to 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. A routine of 1-2 sets of 2-3 minutes works very
well. I utilize an entire body tank in which we use 10, 5lb bags of
ice and endure ice baths after heavy lifting days (1-2 times per
week). This has helped tremendously with restoration and
recovery. Another advantage to the full body immersion is the
decreasing of joint inflammation. The average temperature of the
ice bath is around 36-50 degrees Fahrenheit.
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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 and joints. Foreign 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. 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.
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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
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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 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 to the
limit. I always use it on a day where I have no large workouts and
also where I can rehydrate and sleep afterwards.
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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
generally fall into the categories of a sprain, strain, contusion,
repetitive strain injury, tendonitis, or bursitis. Injuries of the soft
tissue are generally poorly understood and therefore improperly
treated.
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Due to the lack of understanding 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 society.
If the injury cannot be properly diagnosed, then it cannot be
properly treated and resolved. Working in the medical 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
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
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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 how the body adapts to deal with it. Some of the
residual after effects from an injury to a soft tissue structure
include:
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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 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 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 is being laid down, it binds these
layers of soft tissue together and prevents the internal movement
or translation of these 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,
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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 for an acute injury. This is why I stated 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 the 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 the muscle to help
prevent a great deal of injuries by having the ability to absorb an
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external force that can cause injury. Once the 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
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above. The combination of all or 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. Inflammation 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.
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Phase II - Regeneration:
The regeneration phase starts after the inflammation phase
and can last up to six months or more. The 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 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, 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, collagen fibers are
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remodeled and increase in size, diameter and strength to
increase the functional capabilities in the once injured and now
healing region. Corrective motion and 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 important 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 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.
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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 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
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• 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.
<http://www.activerelease.com/what_patients.asp>.
For more information or to locate an ART-certified proved near
you, visit www.activerelease.com.
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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 mini workouts about 23 times per week. This has helped tremendously with my weak
points and my recovery. I have used this for overworked muscles
and lagging muscles with some pretty nice results in the past 5-7
years. I would avoid 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.
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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
replacement for proper sleep. Without it, over- training can
happen at a much faster rate. In addition to sufficient nightly rest,
naps are a very good way to help with restoration. A short 10-30
minute nap can make a great difference in energy 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
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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.
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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.
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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.
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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.
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Science of Sports Training, by Thomas Kurz!.
This is a great book with extensive of information on training,
nutrition, and stress.
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A.S. Medvedyev, a great Soviet text with vast amounts of
information.
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A great text on junior weightlifters and how they increased loading
over time
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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. 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 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 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 the least is key. Mileage is increasing on your
body and overtraining leads to regression versus progress.
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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 gear from time to time. If training is correct then
strong is strong. When training for raw competitions (no 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 an equipped lifter
would train 3-5 years completely raw to develop all the athletic
qualities needed to be a good lifter. I did not touch any
equipment for 6 years before trying suits, wraps, and things other
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than a belt. This helped me tremendously in the later years when
I was breaking world records. The bottom line is that you have to
put your time into your body and your muscles. Equipment can
add to your numbers, but where do you 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 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 for 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
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overload and dial in form. The real key with all of these 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 utilize 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
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people will need to go down to 2-3 times per week of
training 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 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 510%, 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 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
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affect the squat nearly as much as the other lifts. Most people
are either built to bench, I.E. thick chest 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. Your body’s 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 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 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.
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Contact
Matt Wenning
Website: www.wenningstrength.com
Youtube Channel: Wenning Strength
Instagram: @realmattwenning
Facebook: Matt Wenning
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