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Unformatted text preview: Volume Two Programs that Work Three PROGRAMS THAT WORK 3 VOL. 2 CONTENT 5 Powerlifting Training Program 90 Marshall Johnson 7 Be An Athlete 15 Powerlifting Meet Training 18 8 Week Strength/Power Program for the Competitive Amateur or Professional Boxer Andrew Hargus Jo Jordan Brett Bartholomew 24 33 Powerful Powerlifting Kevin Argauer Simple and Effective 4 Week Concurrent Training Program David Allen 36 Men’s Basketball 57 12 week Meet Cycle for Raw Powerlifter 64 Program for Pro Basketball Player 67 Jerry Shreck Joe Schillero Bryan Christopher Upper Body Strength/Size Emphasis Program for Athletes Ashley Jones 70 Beginner Meet Template 79 3 Weeks Indoor Peaking Cycle for Throwers 81 Minimalist Method 86 Proven 10 Week Equipped Peaking Cycle CJ Murphy Ross Bowsher Brian Schwab Brian Carroll Fastest 6 Weeks of your Life – Speed Training for Football Joe Hashey 93 Training as a Powerlifter Ted Toalston 116 Pre-Season Training for College Basketball Mark Watts 131 The Most Potent Way to Build Maximal Strength Karsten Jenson 134 Swim and Dive Jay Demayo 142 The Semi-Geared 5/3/1 Program Mike Stuchiner 144 Elite Defensive Back Strategy Joe Giandonato 161 Sumo Deadlift Mick Manley 165 Programming Over Two Weeks – Football Off-Season (Winter) Training Ted Perlak 180 Trap Engagement, Deadlift Lockout Program Eric Maroscher 183 The ‘How to Balance Back from an Injury Safely’ Program Thomas E. Deebel 186 8 Week Pure Raw Volume Squat Cycle Matt Slats 190 Warm-Up For Problematic Elbows Brandon Patterson 193 Bench Competition Preparation Clint Smith 2 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 CONTENT 197 Smooth your Squat, Bench, Hips, and Shoulders 201 6 Week Bench Program 204 Metabolic Resistance Training 206 Build Denim Busting Delts 211 A Training Program in Ten Movements for “Everybody” 219 Off Season Strongman Volume Work on the Core Lifts, The Masters Lifter 224 Imbalances 226 12 Week Training Program for 2013 NAS Strongman Nationals 232 Youth Foundation Training 237 Weight Lifter Gone Strong, Man! 247 Equal Access in the Gym 249 5-Week Squat Program 251 Low Recovery Weekend Training 255 Bonus Program: 6-Week Muscular Demolition Program 296 Bonus Program: 12 Week MAW Program 3 Bill Allars Chad Walker Jonathan Mike Josh Bryant and Adam benShea Dan John Clint Darden Ken “Skip” Hill Chase Karnes Nick Showman Doug Berninger Amy Wattles Greg Everett Clint Darden John Meadows Jim Wendler Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 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. 2 Marshall Johnson POWERLIFTING TRAINING PROGRAM O ne of my most favorite programs is the one I have been doing pretty much my entire lifting career. Its very simple, and requires a good work ethic. I have always been a big fan of leaving everything in the gym. It is pretty much just progressive overload, increasing the weight and dropping the reps over a three month time period leading up to your meet. It 5 Programs That Work 3 · 2013 has worked for me both as a raw and equip lifter. Here is a summary of what I have done. Month 1: The first month, of three total(12 weeks) is all raw. Also there are no “straight weight” sets. All main lifts are done with either bands, chains, or both. I was always more particular to chains. This is completely a mental thing for me. I have always done better when I didn’t know the exact weight on the bar, I just focused on working as hard as I possibly could. This first month is all triples. Each week I would work up to my absolutely heaviest triple. The next week I would try to beat it, even if it was only by 5lbs. Once I was done I would follow with a heavy assistance lift. Usually for a set of 5 in the first month, and straight weight. For squats I preferred good mornings, for deadlift it was rack pulls, and for elitefts.com PROGRAMS THAT WORK 3 VOL. 2 bench it was floor presses. I would then follow up with two more light weight, volume related lifts. Month 2: I am now back to straight weight for my main lifts. The second month is now doubles. I would work up to my heaviest double, and try to beat it the following week. The assistance lifts stayed the same, except it moved down to the 3 rep range for the 1st assistance lift. If I was raw I simply just stayed raw. If I was training for an equip meet I would ease into the gear. Either just briefs, or straps down if no briefs. I wanted to get as strong as possible with as little help from gear as possible. Around the 6-8 week mark I would throw the suit on over my briefs but still straps down. If no briefs I would still stay straps down. *Bench is different though. In month 2 I would do full range triples in my shirt, no boards. I would stay in my shirt as many weeks as I could until it started to have a negative effect. For me, I struggle in bench shirts, so I need more time in my shirt than most people. The 2-3 week mark is about as long as I can stay in my shirt consecutively. Month 3 (4 weeks from meet): Now all the gut busting work, and strength building has been done. These last 4 weeks are spent dialing in your gear and working with singles. I put my straps up and try to figure out what my opening attempts will be. I try to be done squatting and deadlifting at the 10 week marking, leaving to full weeks to recover. I will usually hit my bench opener around the 7-10 days out mark. By this time, the 8 week mark most of my assistance work is gone. *It’s a very simple program, pretty much just progressive overload. I increase the weight and decrease the reps the closer I get to the meet. Its very easy, and very effective for beginners to intermediate lifters. Marshall Johnson is 29 years old and lives in Monticello, Minn. His wife, Kathy Johnson, holds multiple national and world records in powerlifting. Since both of their lives revolve around the sport, there’s an amazing bond between them. Marshall started powerlifting about three years ago, although he started as a bodybuilder. He competed in two shows, both at 183 pounds, placing second at one. Although Marshall is completely saturated by powerlifting, he would like to some day wear his stage panties again. Marshall competes in the 275/308 pound weight classes. His best competition lifts are a 1052 squat, 705 bench, and an 810-pound deadlift. His goals in powerlifting and elitefts™ are to motivate and inspire lifters never to forget or give up on their dreams. By the time his powerlifting career is over, Marshall would like to be ranked as the top 275-pound powerlifter in the world. He believes if he trains smart and stays healthy for another ten years or so, this is a very good possibility. View Marshall’s Training Log here 6 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Andrew Hargus BE AN ATHLETE A comprehensive program designed to increase athletic performance and decrease the potential for injury. I ’d like to thank Coach Watts and Dave Tate for allowing me the honor and privilege of contributing to such a noble and worthwhile cause. A belief in one’s self can be inspired by the simplest act and the Make-A-Wish foundation has found a way to make a profound difference in the lives of so many. To “Be An Athlete” does not simply mean one merely plays a 7 Programs That Work 3 · 2013 sport. Just as the title of Coach is earned, so is the title of Athlete. An athlete prepares mentally as well as physically each and every day, honing their skills so that they may have that one moment of glory. An athlete grows to appreciate the grind...the daily blood, sweat and unrelenting torture they go through. Pushing themselves a little farther each week, each day and with every repetition, because deep down they know “Every Rep Counts”. As is the case with any program, it is all relative. That is to say that everything should be taken into account and considered in a comprehensive and systematic manner based on the needs of each individual athlete and their specific goals. The following program is an example of what I use for my athletes. elitefts.com PROGRAMS THAT WORK 3 VOL. 2 WEEK 1 BASE SMR / Foam Day 1 Day 2 Day 3 Knees Move In: Biceps Femoris, Knees Move In: Biceps Femoris, Ad- Knees Move In: Biceps Femoris, Ad- Rolling Adductors, Gastroc/Soleus ductors, Gastroc/Soleus ductors, Gastroc/Soleus Warm-Up Active Dynamic Warm-Up In-Place Warm-Up Active Dynamic Warm-Up Plyometrics Week 1 NONE Week 1 Speed Agility NONE Cone Drills NONE Terminal Knee Extensions Band External Rotations High/Low Face Pulls 2 x 15 3 x 10 each leg 2 x 15 each Pallof Press 2 x 15 BB Hang Clean KB Swing BB Push Press Quickness PreHabilitation Triple Extension W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% 4 sets 3 reps 77-83% 3 sets 10 reps 77-83% 4 sets 3 reps 77-83% BB Front Squat Strength BB Overhead Press BB Squat W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% 3 sets 8-10 reps 77-83% 3 sets 8-10 reps 77-83% 4 sets 8-10 reps 77-83% BB Romanian Deadlift BB Bent Row Glute / Ham Developer Strength 4 sets 6-8 reps 80% 3 sets BB Romanian Deadlift 8-10 reps 80% BB Bent Row 3 sets 10 reps BW Glute / Ham Developer Strength 3 sets Single Leg Glute/Ham Bridge w/ Accessory 8-10 reps 80% NONE Band Dips (Weighted if >10 reps) 3 x 10 3 x 10 each leg NONE Conditioning Flexibility 8 Prowler Pushes NONE 3 x 60’ SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) Jump Stretch Band Routine Jump Stretch Band Routine Jump Stretch Band Routine Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 WEEK 2 LOAD I SMR / Foam Day 1 Day 2 Day 3 Knees Move In: Biceps Femoris, Knees Move In: Biceps Femoris, Ad- Knees Move In: Biceps Femoris, Ad- Rolling Adductors, Gastroc/Soleus ductors, Gastroc/Soleus ductors, Gastroc/Soleus Warm-Up Active Dynamic Warm-Up In-Place Warm-Up Active Dynamic Warm-Up Plyometrics Week 2 NONE Week 2 Speed Agility NONE Cone Drills NONE I’s, Y’s, W’s, T’s A’s Planks Band Scapular Retraction 3 x 10 each 2 x 1min 3 x 15 BB Clean Pull DB Snatch BB Push Jerk Quickness PreHabilitation Triple Extension W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% 5 sets 3 reps 80-87% 4 sets 3 reps ea 80-87% 4 sets 3 reps 80-87% BB Box Squat Strength BB Incline Press Hex Bar Deadlift W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% W/U 1-5 reps 55-65% 4 sets 6-8 reps 80-87% 3 sets 6-8 reps 80-87% 3 sets 6-8 reps 80-87% Single Leg DB Romanian Deadlift BB Bent Row (Supinated Grip) BB Romanian Deadlift Strength 3 sets 6 reps ea 85% 3 sets 6-8 reps 85% 3 sets 6-8 reps 87% NONE NONE NONE “T” Strap Scarecrows Tempo Pull Ups (Weighted if >10) Towel Hangs for Time (Grip Work) 3 x 10 3 x AMAP 3 x ALAP NONE Sand Bag Carry for Time NONE Strength Accessory Conditioning Flexibility 9 3 x 60’ SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) Jump Stretch Band Routine Jump Stretch Band Routine Jump Stretch Band Routine Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 WEEK 3 LOAD II SMR / Foam Day 1 Day 2 Day 3 Knees Move In: Biceps Femoris, Knees Move In: Biceps Femoris, Ad- Knees Move In: Biceps Femoris, Ad- Adductors, Gastroc/Soleus ductors, Gastroc/Soleus ductors, Gastroc/Soleus In-Place Warm-Up In-Place Warm-Up In-Place Warm-Up Plyometrics NONE NONE NONE Speed Agility NONE NONE NONE NONE NONE NONE BB Power Clean from Deck NONE BB Split Jerk Rolling Warm-Up Quickness PreHabilitation Triple Extension 2-3 W/U 1-5 reps 55-65% 2-3 W/U 1-5 reps 55-65% 6 sets 2 reps 90-95% 6 sets 2 reps 90-95% BB Squat Strength BB Overhead Press BB Sumo Deadlift 2-3 W/U 1-5 reps 55-65% 2-3 W/U 1-5 reps 55-65% 2-3 W/U 1-5 reps 55-65% 3-5 sets 3-5 reps 87-93% 3-5 sets 3-5 reps 87-93% 3-5 sets 3-5 reps 87-93% BB Romanian Deadlift BB Bench Press DB Bent Row Strength 3 sets 3-5 reps 87-93% 3-5 sets NONE 3-5 reps 87-93% BB Bent Row 3 sets 3-5 reps 87-93% NONE Strength 3-5 sets 3-5 reps 87-93% Accessory NONE NONE NONE Conditioning NONE NONE NONE SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) Jump Stretch Band Routine Jump Stretch Band Routine Jump Stretch Band Routine Flexibility 10 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 WEEK 4 DE-LOAD SMR / Foam Day 1 Day 2 Day 3 Knees Move In: Biceps Femoris, Knees Move In: Biceps Femoris, Ad- Knees Move In: Biceps Femoris, Ad- Adductors, Gastroc/Soleus ductors, Gastroc/Soleus ductors, Gastroc/Soleus In-Place Warm-Up In-Place Warm-Up In-Place Warm-Up Plyometrics NONE NONE NONE Speed Agility NONE NONE NONE Sleeper Stretch HPFC Atlas Lunge Stretch Gastroc/Soleus Stretch Axle Push Press KB Swing (Overhead) DB Push Press Rolling Warm-Up Quickness PreHabilitation Triple Extension 4 sets 8-10 reps 65-75% DB Goblet Squat 4 sets 10 reps 55-65% 4 sets BB Close Grip Bench Press 8 reps ea 55-65% DB Reverse Lunge Strength 4 sets 8-10 reps 70-77% DB Step Ups 4 sets 8-10 reps 70-77% DB Standing Overhead Press 4 sets 6 reps ea 77% Glute / Ham Developer Holds Strength 3 sets 8 reps ea 70% NONE 3 sets 8 reps ea 70% BB Bent Row (Snatch Grip) 3 sets ALAP BW NONE Strength 3 sets Accessory 11 77% BB Rollouts 3 x 10 NONE Chin Ups 3 x AMAP NONE Weight Sled Walks 5 x 60’ NONE SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) SMR/Foam Roll (Same as Above) Jump Stretch Band Routine Jump Stretch Band Routine Jump Stretch Band Routine Conditioning Flexibility 8 reps Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Athlete Profile Name: Freshman Date: Sophmore Hang Clean Height: Hang Snatch Weight: Squat Gender: HB Deadlift Sport: Vertical Position: Physical Limitations and Injuries: Overhead Squat Analysis: Feet Flatten Right Left Unwanted Global Muscular Activity Yes No Feet Externally Rotate Right Left Weight Distribution Deviates Yes No Heel Rise Right Left Balance Good Poor Knee Internal Rotation Right Left Notes: Knee External Rotation Right Left Low Back Arches Yes No Low Back Rounds Yes No TVA Activation Yes No Arms Fall Forward Yes No Cervical Spine Juts Forward Yes No Needs Assessment: Coach: Evaluation Date: Priority 1: Priority 2: 12 Programs That Work 3 · 2013 Priority 3: elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Active Dynamic Warm-Up 10-15 yards • Walking Toe Touches • Walking Knee Tucks • Skip for Height • Carioca • High Knee Carioca • Butt Kicks • Spiderman Lunge / Cossack • Backpedal • Backward High Knee Abduction • Walking Lunge and Twist • Walking RDL and Leg Swing In-Place Warm-Up • Quick Jacks • Flings • Y-Squats • Windmills • Toe Touch Squats • Arm Circles • Leg Swings • Single Leg RDL’s T’s • Sumo Burpees • Wide Outs • Bird Dogs Stationary Warm-Up • Wrist Circles • Elbow Circles • Arm Circles • Arm Rotations • Triceps Stretch Side Bends • Torso Rotations • Bow & Bend • Standing Hip Circles • Ankle & Knee Squat Stretch • Dynamic Iron Cross • Dynamic Scorpion Plyometrics Week 1 • Pogo Jumps x 10 • Tuck Jumps x 3 (Stick the Landing) • Squat Jumps x 3 (Stick the Landing) • No Hand Sqt Jumps x 3 (Stick the Landing) • Single Leg Lateral Jumps x 4 (Stick the Landing) 13 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Plyometrics Week 2 • Pogo Jumps x 15 • Tuck Jumps x 5 (Stick the Landing) • Squat Jumps x 5 (Stick the Landing) • No Hand Sqt Jumps x 5 (Stick the Landing) • Single Leg Lateral Jumps x 4 (Stick the Landing) Plyometrics Week 3 • Pogo Jumps x 10 • Tuck Jumps x 3 (Continuous) • Squat Jumps x 3 (Continuous) • No Hand Sqt Jumps x 3 (Continuous) • Single Leg Lateral Jumps x 4 (Stick the Landing) Jump Stretch Band Routine • Hamstring Stretch Middle • Hamstring Stretch Right • Hamstring Stretch Left • Knee Flexion / Extension • Ankle Mobility Inversion / Eversion • Ankle Mobility Circles • Iliotibial & TFL Stretch (Up & Over) • Adductor Stretch (Up & Over) • Periformis Stretch • Prone Quadriceps Stretch WORKS REFERNCED Clark, M. A., Lucett, S. C., & Corn, R. J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins. Kenn, J. (2003). The coach’s strength training playbook. Monterey, CA: Coaches Choice. Andrew Hargus. My experience and certifications include being an Exercise Specialist at the Columbus State Community College – Human Performance Center since September of 2008. I am a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association, Performance Enhancement Specialist through the National Academy of Sports Medicine and a Level I certified coach through USA-Weightlifting. I have established the only weightlifting club on the CSCC campus and we have a webpage, which I maintain regularly. I have also established the Strength and Conditioning program with the CSCC athletic department. In developing this program for the Division II Columbus State Cougars I have worked closely with the Athletic Director to design, implement and schedule year-round strength and conditioning programs. This has been a very successful program, providing CSCC athletes with the means to increase athletic performance and decrease the potential for injuries from its inception in September of 2009. In addition to the Columbus State program, I have been a volunteer strength and conditioning coach at Denison University under the mentorship of Coach Watts since January of 2010. In that time I have assisted in the creation, organization, planning and monitoring of numerous athletic events and developed athletes at all levels of their training. Currently I am performing the duties of physical education teaching assistant at Denison University. 14 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Jo Jordan POWERLIFTING MEET TRAINING 15 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 16 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 The author: Jo Jordan Ranked top 10 in the 242 pound weight class, Jo Jordan has achieved an elite total with best lifts of a 970 pound squat, 650 pound bench, and 720 pound deadlift. In the 275 pound weight class, he has squatted an amazing 1003 pounds. Jo won the 2008 AAPF Nationals in the 242 pound class, and took second place at the 2008 WPC World Championships. In 2007, he captured the 242 pound class title at the AWPC World Championships. Married with three daughters, Jo earned a bachelor’s degree in Recreation from the University of Florida and is currently a certified personal trainer through NESTA. He resides in Orlando, Fla., and trains at Orlando Barbell. 17 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Brett Bartholomew, M.S. Ed. 8 WEEK STRENGTH/ POWER PROGRAM for the Competitive Amateur or Professional Boxer T his program is designed for the competitive or elite amateur or professional boxer who is 8 weeks out from their next bout. It is designed for those with a training age of 1-3 years and is appropriate for any fighter wh...
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