society. This emasculation has made its way into the lifting world, and I will fight like hell to get it out. There are now people writing, talking, teaching, instructing, and coaching strength that have none. There are people who have marginalized strength training, trivialized squatting and deadlifting, and somehow convinced others that strength isn't important. Why? %HFDXVH WKH\ DUHQ¶W VWURQJ³7KH\ GRQ¶W KDYH WKH GHVLUH WR EH VWURQJ³7KH\ GRQ¶W KDYH WKH GLVFLSOLQH WR SXW D KHDY\ EDU RQ WKHLU EDFNV RU WKH JXWV WR SXOOsomething heavy. At a certain point, we have to take a stand. And the point has come. ,¶P GRQH ZLWK WKHpeople trying to make this more complicated than it is. You want to have a good meet? Be strong. 7KDW¶V LW³Be strong mentally. Be strong physically. 6R KHUH¶V WKH 1.O.V. powerlifting template. This is to be performed throughout the year, except for the last cycle for the meet. Push the last set hard when you're feeling good. If not, go for the minimum reps and move on. Conditioning should consist of Prowler sprints, hill sprints, inclined treadmill sprints, sled sprints, sled pulls, any kind of Strongman implement, weighted vest work, jumping rope, body weight circuits, and whatever else you can come up with. If it isn't DZHVRPH´ GRQ¶W GR LW³If your grandmother GRHV LW IRU ³FDUGLR,´GRQ¶W GR LW³
56N.O.V. templateThis is a year-round training template, save for the last four weeks or so before a meet. This makes things easy for you. There isn't any real thinking. It's just pure barbarism. Train hard for PRs, do some assistance work, and go run. This is the essence of training. 'RQ¶W OHW SHRSOH IRRO \RX ZLWK WKHLU KRXVH RI FDUGV. Being strong and being in VKDSH LV ZKHUH LW¶V DW³It takes time. It takes heart. Do this and the only things you'll lose are fat and the paralysis that encompasses the training world. Do this and the things you will gain are innumerable and immeasurable. You will gain strength of mind, body, and soul. There aren't any drugs, therapy, 12-step programs, or self-help nonsense that can compare to getting strong and running hard. When you lay in a heap at the top of a hill, you want two things²water and oxygen. When these two things are the most important things in your life, things start becoming very, very easy. A total transformation will occur, lifelong. Monday: xStanding military press, 5/3/1 sets/reps x2±3 assistance lifts xHard conditioning Tuesday: xDeadlift, 5/3/1 sets/reps x2±3 assistance lifts xHard conditioning Thursday: xBench press, 5/3/1 sets/reps
57x2±3 assistance lifts xHard conditioning Friday: xSquat, 5/3/1 sets/reps x2±3 assistance lifts xHard conditioning Prepping for a Meet²N.O.V. This is for the last four weeks before a meet. It's the same basic template with just a few changes.