Unformatted text preview: Volume One Programs that Work
Three PROGRAMS THAT WORK 3 VOL. 1 CONTENT
5 Raw Powerlifting, Building the Core Lifts
Clint Darden 8 Jump Higher and Run Faster
Nic Bronkall 13 Conjugate Periodization
Dave Kirschen 21 8 Week Training Program for Swimming
Craig Sowers 36 12 Weeks to Push-Pull PRs
Andrew McGunagle 40 Softball Training Principles
Dan Stevens 41 Basic Powerlifting Program
Bryan Mann 49 Basketball Programming
Brad Potts 66 Triphasic C.C Template
Jennifer Petrosino 74 12 Week Program for Athletes
Todd Hamer 87 12 Week Conjugate Program
Joe Schillero 95 High School Throwers Freshmen Cycle
Mike Gattone 131 3 x 3 Variation
Gapriel Naspinski 135 In Season Strength Training for Soccer
Mladen Jovanovic 142 Comeback Routine
Al Caslow 151 12 Week Lacrosse Strength and Power
Program
Mike Kozak 2 Programs That Work 3 · 2013 162 Iron Lion Strength Method-Linear Periodization-Mark I
Alexander Cortez 168 Pre-Season Wrestling Training
Jim Kiritsy 173 A Pre Raw Meet Cycle
Scott Yard 177 8 Week Off-Season Strength Training
for Football
Mark Watts 184 The Transition Program
Mike Stuchiner 186 Men’s Basketball Training
Matt Rhodes 194 10 Week Sumo DL Cycle
Zane Geeting 197 9 Week Summer Football Weight Training Program
Chad Scott 200 Never Drop A Deadlift – Grip Program
JL Holdsworth 203 RTS Warm-Up
Mike Robertson 206 Deadlift Program When Not Squatting
Matt Ladewski 214 Rehab Workout
Jeff Guller 215 Rest Not Rust – Two Weeks Leading Up
To A Bench Only Meet
Vincent Dizenzo 217 3 Way Split Push/Pull/Legs
Shelby Starnes 221 Bench Program for Geared Bench
Joshua McMillan elitefts.com PROGRAMS THAT WORK 3 VOL. 1 CONTENT
223 Beginner’s Program
Adam Driggers 226 Matt Kroc Bench Program
Matt Kroc 231 Just Dance for the Wii Training Program
Mark Watts 235 10 Week Bench Program
Joey Smith 238 Prowler Training
Harry Selkow 242 The World’s Strongest Man Experience
Clint Darden 246 4-Week Special Needs Training Plan
Sheena Leedham 254 8 Week Program to Improve your Powerlifting Total & Strongman Events
John Gaglione 265 Speed and Conditioning for the Young Athlete
Julia Ladewski 268 6 Week Training Program for 2013 NAS Master’s Strongman Nationals
Chase Karnes 271 Maximum Effort Training for the Front Seven
Joe Kenn 279 Seven Week Squat Phase
Leo Totten 288 5 Week Women’s Soccer Strength Training Program: Speed Strength
Ed Smith Jr. 292 6 Week Pre-Competitive Phase Basketball Speed, Agility, & Conditioning Program
Matthew Nein 298 Bonus Program: 70 Week S4 Training Program
Dave Tate 3 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Intro Welcome T he Programs
That Work
manual
benefitting
the Makea-Wish
Foundation has become
an annual tradition
for Team elitefts. More
importantly I think it
defines who we are as a
Team, a company, and a
community. The primary aim for Team elitefts
is to Live, Learn, and
Pass On. We take this
very seriously. To be a
member of Team elitefts
you must certainly be
strong. But, that is just
the beginning. We care
more about the strong
person inside. The Make-a-Wish
Foundation is a cause
that is very important
to both Dave and Traci
Tate. It has also become
very important to all of
Team elitefts. It is our
chance to do something
great. Every year Dave
sends me the pictures
and thank you letters
from the children’s
whose lives this project
has touched. I cannot
even put into words how
much these touch my
heart.
I want to say thank
you for your support
from all of us on Team
elitefts. Thank you for
joining us in our mission
to Live, Learn, and Pass
on. All the best, Bob Youngs
Team elitefts member since 1998 4 Programs That Work 3 · 2013 elitefts.com elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Clint Darden RAW POWERLIFTING
Building The Core
Lifts This program was designed specifically for a client that
was 12 weeks out from his meet. H e was a raw lifter that
needed to be working
more and more in the
85%+ range so, as you
can see, we had to
modify things greatly
so that he could do so without
getting beat up. It is a very simple
program with very few accessories
and it is core lift “heavy”. 5 Programs That Work 3 · 2013 After completing Weeks 1-4,
we repeated the program through
Weeks 1 and 2, then began a Circa
Max Phase for 3 weeks followed by 2
weeks of regaining bar speed, extra
therapy work, and making sure that
he was fully recovered and prepared
for his meet. The second option was
to finish these 4 weeks, then do 2
weeks of “testing” followed by another 4 weeks of this program with the needed modifications.
The Prehab work is VERY important but it takes an athlete willing
to really spend some time thinking
about their weaknesses and making
sure that they are taking precaution not to drive their body into the
ground. Often this was made up of
extra lat, rotator cuff, hamstring, low
back, and abs work. elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Week 1: Week 2: Week 3: Squat: Squat: Squat: 5/5/5+ with 65/75/85% of your Training Max, Box Squat
80% x 2 x 2 Free Squat
70% x 2 x 2 Paused Free Squat
Good Mornings: 3 hard sets
ABS: 3 hard sets
Anything for prehab Box Squat 3/3/3+ with 70/80/90% of
your Training Max,
Free Squat 85% x 2 x 2
Paused Free Squat 75% x 2 x 2
Good Mornings: 3 hard sets
ABS: 3 hard sets
Anything for prehab Bench: Bench: Box Squat 5/3/1+ with 75/85/95% of
your Training Max,
90-100% x 1 x 1-4 sets, box height
raised 4-6 inches
95-100% x 1 x 1-2 sets, box height
raised 8 inches
Good Mornings: 3 hard sets
ABS: 3 hard sets
Anything for prehab 5’s up to 75%
3 Board: 1RM
2 Board: 90% of your full press x 2 x 2
4 Board: 90% x 3 x 3
1 Board: 90 x 1
Floor Press: 2 sets of 8, 2 sets of 6
Dbell Bench Press: 3 sets of 20 reps
Anything for Prehab Deadlift:
85% x 2 sets of 3 reps
Alternate Stance: 70% x 3 x 3 (add
chains if possible)
Good Morning: 3 moderate sets
ABS: 3 hard sets
Anything for prehab Press 2: Your choice, sling shot,
shirt, reverse band press, dbell press
on any angle
4 sets of 8 reps MINIMUM
Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter)
JM Press: 3 sets of 10 super setted
with tricep push downs
Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out
Anything for prehab. 6 Programs That Work 3 · 2013 3’s up to 80%
2 Board: 1RM
1 Board: 90% of your full press x 1 x
2 sets
4 Board: 90% x 3 x 3
1 Board or touch: 90 x 1
Floor Press: 2 sets of 8, 1 set of 6, 1
set of 4
Dbell Bench Press: 2 sets of 25 reps
Anything for Prehab Bench:
3’s up to 70%
1 Board or Touch: 90-100% x 1
3 Board: 95% x 1 x 4 sets
4 Board: 95% x 1 x 3
1 Board or Touch: 95 x 1
Floor Press: 5 sets of 5
Dbell Bench Press: 4 sets of 15 reps
Anything for Prehab Deadlift: Deadlift: 90% x 1 x 2 sets
Alternate Stance: 75% + chains x 2
x2
Good Morning: 3 moderate sets
ABS: 3 hard sets
Anything for prehab SS Bar Good Morning (Strap Bar is fine):
work up to a semi-hard 5, then a max 3
Alternate Stance: add chains or bands
if possible, work up to a hard triple
Deadlift: 2 sets of 5 with 225 lbs, switch
stance and repeat, very little rest (can
do 5 conv, immediately 5 sumo, and
back and forth)
ABS: 3 hard sets
Anything for prehab Press 2:
Your choice, sling shot, shirt, reverse
band press, dbell press on any angle.
4 sets of 8 reps MINIMUM
Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter)
JM Press: 3 sets of 10 super setted
with tricep push downs
Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out
Anything for prehab. Press 2: Your choice, sling shot, shirt,
reverse band press, dbell press on any
angle
4 sets of 8 reps MINIMUM
Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter)
JM Press: 3 sets of 10 super setted with
tricep push downs
Lats: 8 sets of 10 reps, think bodybuilder.
Get it done fast and get out
Anything for prehab elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Week 4:
Squat:
DELOAD 65% x 5 and then push
some hard accessories
OR 1RM (free, box, reverse bands,
add chains/bands)
OR WSB DE Method of bands and
chains
OR Have fun with a SS Bar
OR Do anything that you want as
long as it isn’t stupid and does not
get you hurt! Press 2: Your choice, sling shot,
shirt, reverse band press, dbell press
on any angle
4 sets of 8 reps MINIMUM
Dbell Press: 3 sets of 20 reps (flat, incline, decline, floor, does not matter)
JM Press: 3 sets of 10 super setted
with tricep push downs
Lats: 8 sets of 10 reps, think bodybuilder. Get it done fast and get out
Anything for prehab.
Clint Darden earned his Pro Card in ABS: 3 hard sets
Anything for prehab Bench:
2 Board: 90% x 2 x 2
1 Board: 90% x 1 x 2 sets
Touch: 90% x 1-2 x 1-2 sets
Touch: 80% x 3 x 2 sets
Optional Touch: 70% x 3 x 3, 60 sec
rest between max
Floor Press: 2 sets of 12
Dbell Bench Press: 4 sets of 10 reps
Anything for Prehab Deadlift:
SS Bar Good Morning (Strap Bar is
fine): work up to a hard 3, then a
max single
Alternate Stance: add chains or
bands if possible, work up to a hard
triple
Deadlift: 2 sets of 5 with 275 lbs,
switch stance and repeat, very little
rest (can do 5 conv, immediately 5
sumo, and back and forth)
ABS: 3 hard sets
Anything for prehab 7 Programs That Work 3 · 2013 Strongman in 2003 in the USA and
has lived on the island of Cyprus
since 2004. He competed in the USA,
as well as throughout Europe representing both the USA, and Cyprus on
the International Level. A full-time
dad, he manages being both a Trophy
Husband and being the Director of
Autism Assessment Support Practice
all while maintaining his famous
YouTube status, The House of Biceps,
and keeping a Facebook documentary of “Meanwhile in Cyprus”. He
has struggled with Ulcerative Colitis
since 2006 and it took him 3 years
to come back to the International
Strongman Scene, venture down the
road of Powerlifting, and currently
has his sights on some lofty Olympic
Lifting Goals.
View Clint’s Training Log here elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Nic Bronkall JUMP AND
HIGHER RUN FASTER
Utilizing Contrast Training
to become more Powerful I mprovements in an athlete’s
strength, power and speed are
common goals in the offseason
for the majority of sports and
if it’s not then it’s not a sport.
That is a joke well maybe it’s
not. There have been a lot of articles
written on contrast training but after
reading them, the protocols they
provide are just wrong. I’m happy to
see smart coaches out there writing
articles and providing a bunch of
fancy words (which I will do) the
sets, reps and volume guidelines are
wrong in my opinion. The reason I
say this is because of the results I 8 Programs That Work 3 · 2013 have gotten with my athletes. I am
still working on how to apply the
same concepts in the best way for
strength sports. So these principals
are based on athletics. There are several methods that exist to increase
strength and power in your athletes.
So this is just another tool for the
tool box and is not a end all be all.
Now what is cool about our
profession is we can manipulate so
many variables to see if they work.
From intensity to rest periods, the
gym is our lab so doesn’t be afraid
to play around with things. With my athletes I have utilized the following
guidelines to help them peak for
competition, training camp and for
combines.
Ok here comes some science
stuff. It won’t hurt my feelings I
promise. I first was introduced to
contrast training when reading Supertraining by Yuri Verkhoshansky
years ago and quickly started to play
around with different protocols with
my athletes. If you don’t know what
Supertraining is or don’t own a copy
I suggest you go to EliteFTS now and
purchase it. Now. elitefts.com PROGRAMS THAT WORK 3 VOL. 1 First strength is the ability of a
muscle to exert force or torque at
a specified or determined velocity.
Power is work per unit of time (force
times distance divided by time)
or force times velocity (distance x
time). So in layman’s terms power is
the product of strength and speed.
So if an athlete is powerful they can
generate force quickly and if an athlete can develop force quickly then
they will be able to demonstrate a
high rate of force development. Rate
of force development (RFD) is the
rate at which strength increases
or the rate at which force can be
produced. RFD is one of the most
important neural adaptations for the
majority of athletes today.
Traditional weight training with
relatively heavy loads (80-90% of
1RM) for few repetitions (1-5) has
shown the ability to improve an athlete’s strength while loads of 50-60%
of 1RM, performed ballistically, will
result in increased maximum power.
Plyometrics are very high intensity exercises where our muscles
and the structures around them are
rapidly stretched and then quickly
contracted. Plyometric training has
been advocated for years as a means
to improve muscular power and RFD.
They are easier to each then most
barbell exercises but are extremely
CNS intensive. So I’m asking you to
please introduce plyometrics slowly
and the volume should be monitored
closely. We need to focus on quality
over quantity of a movement. These
are not to be used as conditioning.
They should be done early in a
workout. Also there needs to be full
recovery between sets in order to 9 Programs That Work 3 · 2013 perform them at the highest intensity each set.
Performing a maximal or near
maximal contraction before the
synchronized activity causes post
activation potentiation (PAP). PAP is
where the force exerted by a muscle
is increased due to its previous contraction. So in theory it appears that
the previous contraction of a muscle
influences the mechanical performance of subsequent muscle contractions. In other words it increases
the force exerted by a muscle due to
its previous contraction.
The purpose of contrast training,
which is also known as transfer
training, is where we take a strength
movement followed by a speed
movement or skill. The idea here is
that we’re attempting to excite higher threshold motor units by performing a strength exercise which puts
us in a heightened state and transfer
this into a synchronized activity.
This activity is typically sprinting,
jumping, throwing or a skill related
to their sport. General Rules/ Guidelines
1. 2. 3. 4. The strength exercise should
never exceed 20 seconds. Since
this is for athletics, try and keep it
under 10 seconds. This will keep
the exercise more neural and
short bursts under 10 seconds are
common in just about every sport.
If using barbell exercises use
weights 85-95% of 1RM
The concentric portion should be
as fast as possible well the intent
should be.
Rest 10-20 seconds between strength exercise and sprint/
jump/throw
5. Not waiting 10 seconds can
increase chance of injury while
waiting over 20 seconds you risk
not getting the transfer we are
looking for.
6. Take full recovery between sets,
anywhere from 3-5 minutes. This
is where you need to ask your
athletes how they are feeling on
a scale of 1-10. The athlete should
feel in between 8-10 before they
are ready for their next set. When
this number starts to drop near
5 I like to call it so we don’t risk
injuring. Also this is a good time
for active recovery.
7. Perform anywhere from 5-12 sets
8. This is used for peaking and
should not be used for long periods of time. 3-4 weeks max
9. This is the workout.
10. This is usually performed on our
dynamic days. Exercise pairing examples:
Squat and Jump
Squat and sprints
Bench and med ball throws
Military press and med ball throws
Prowler and Sprint elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Example workouts
Example one
This is a workout I used getting an elite level football player ready for camp. What we used here was an extremely heavy
prowler where it was pushed as fast as possible on the turf then the athlete got into a forty start position and sprinted
unweighted ten yards. Getting the weight right was the most difficulty part. When we finally got the weight right the
athlete said it felt like he was running on a cloud. Monday
Dynamic lower
Exercise Sets Reps Lower Warm up - done before we start
A1. Sprint Contrast Training A2. Upper mobility work Weight Rest See lower warm up
See protocol
1-2 exercises between sets GHR 4 8-10 B1. lunges w/SSB 4 10steps B2. Weighted Planks 4 60s Sprint Contrast Training
Week: 1 2 3 4 Reps 6ea 8ea 10ea Testing Rest 3-5m 3-5m 3-5m Weight: 10 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Example two
This is a workout I used getting an elite level volleyball player ready for camp. What we used here was an extremely
heavy squat where it was moved as fast as possible. After the squats the athlete performed box jumps. Any type of jump
can be used. I’ve used vertical jumps, broad jumps etc. Your imagination is the limit Day 3
Contrast Training
Exercise Sets Reps Weight Rest A1. Barbell Squats 6 2 Follow
Protocol 3-5 Mins A2. Box Jumps 6 3 Follow
Protocol 3-5 Mins A3. Rotator Cuff work C1. Banded leg curls C2. Hockey/Pistol Squat C3. ab stabilty or anti rotation 3-5 Mins
4 25-30 Orange 8 Box Jump
Week: 1 2 3 4 Exercise Box Jump Box Jump Box Jump Box Jump Percentage 85 90 95 Test Height 11 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Squat
Week: 1 2 3 4 Exercise Squat Squat Squat Squat Percentage 80 85 90 Test Weight: Nic Bronkall is the director of strength and conditioning at The Spot Athletics in Columbus, Ohio. He graduated with honors
from Cleveland State University with a degree in health sciences with an emphasis on human factors and functions. He
has also obtained his CSCS and USAW Level 1 sports performance certification as a coach. Nic worked under Tredell Doresy
training and coaching a myriad Division I athletes. Nic also worked, for three years, as the strength and conditioning coach
at a high school in northeast Ohio. 12 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Dave Kirschen CONJUGATE
PERIODIZATION
for Novice
Powerlifters F ew powerlifting programs have generated
as much interest as
conjugate periodization
(AKA Westside). While
the program is certainly
effective for a vast population of
lifters, it’s not exactly the easiest
to follow correctly for lifters with a
limited training history.
The following is a variation that
I’ve used successfully for some of
my clients that limits some of the
variables that can derail inexperienced lifters. Is it totally idiot proof? 13 Programs That Work 3 · 2013 Nope, but it’s a great introduction
to one of the most popular strength
programs in the world.
What’s in a Name?
Since conjugate periodization
was popularized for powerlifting by
Louie Simmons of Westside Barbell,
My first instinct when writing this
program was to do what everyone
else seems to and call it “Westside
for Novices”. Why not? We already
have:
Westside for Raw lifters Westside for Natural Lifters
Westside for Skinny Guys
Westside for Fat Guys
The list goes on…
I decided against using the Westside name in the title of the program
for two reasons:
Respect – It’s not my club, nor do
I train there. I do not like the idea
of misrepresenting my program
as something Louie has somehow
signed off on. elitefts.com PROGRAMS THAT WORK 3 VOL. 1 Sunday – Speed Bench
Accuracy – While this template
is based on Louie’s, they have not, to
my knowledge ever used it as written here. In fact, I’m almost positive
they haven’t. Only those who train
at the club can really claim to know
what they do day in and day out.
And for that matter, the template
itself is a small part of why the club
is so successful.
In fact, having visited, and spoken
to some of the members at length, I
would say that the coaching and environment are probably more crucial
to the club then the template.
Basically unless you are actually
training AT Westside, you are not
“training Westside”. Conjugate in a Nutshell
This article is written for those
out there who want to start a conjugate program, but are unsure where
to begin. If you are a regular reader
of elitefts, you are probably at least
casually familiar with the original
conjugate template written by Louie.
If not, there is...
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