I wrote this template for people who are training at home with just a bar and plates. No squat rack, bench, dumbbells, or machines are…
This is a nice variation for lifters with stronger backs and long legs. It puts the grabby spinal erectors on mute and allows the legs…
Before adding new and fancy things to our training, sometimes the best thing we can do is strip it down and get back to basics.…
Sometimes, you are stuck lifting in your basement or garage with just a barbell. The big question in this scenario is almost always about squats.…
This is a basic template for training the deadlift with singles. Rest periods can vary from what is shown here. If the weight is moving…
I made this trigger point map to get right to the point (pun!) by providing some direction with self myofascial release (SMR). It shows all…
The Russian Squat Assault is a milder version of the Smolov squat base mesocycle. It can be found (along with a ton of other great…
I made this trigger point map to get right to the point (pun!) by providing some direction with self myofascial release (SMR). It shows all…
Here are a few impactful restorative options that require very little time or skill. These movements align, decompress, de-stress and restore, offering both long-term health…
About this program This bench program is by Pavel Chernishev and was translated by Pavel Tsatsouline in his book Power to the People Professional. Pavel…
The Jefferson deadlift (also called straddle deadlift, Jefferson lift, or Jefferson squat) is a classic strongman lift. Though it looks awkward, it can be more…
Until fairly recently, the standard universal squat cues have been to sit back, stay upright, and keep the knee behind the toe. These cues favor…
I am generally not a fan of combination exercises, but this is one of my favorites squat variations of all time. It combines a squat…
What Is the Dynamic Effort Method? The Dynamic Effort (DE) method is a staple in many conjugate training systems. It involves lifting a light weight…
I recently attended a clinic where I learned some very effective neuromuscular magic tricks from respected strength coach and world champion powerlifter, JL Holdsworth. He…
You’d think that a wide-grip deadlift on its own would be quite enough. This one features a wide grip plus a wide stance. (The ‘☆-shaped’…
The Five-Pound Burial Effect A feature that some most female lifters have in common is that we can seamlessly rep out a clean set of…
THE DAILY MAX SQUAT PLAN I worked up to either a top squat or front squat every training day, which was five to six days…
Attempting to diagnose your own lifting technique issues can be frustrating. You can end up spending hours researching, arriving at conflicting conclusions, and spinning in…
My Experience with Menstrual Cycle Periodization Once a month, I forget how to lift. I can find myself failing with as little as 75% of…
For experienced lifters, many of our technical issues could be lessened or resolved if we could be more focused on aggressively attacking weaknesses. Here is…