Category Archives for "Athletic Performance"

Stronger Experts with Phil Tremblay – The Barbell Life 199

Phil Tremblay has moved from speed skating to training the Russian Olympic Team to trading knowledge with Louie Simmons at Westside Barbell.

He is the definition of someone who is thirsty for knowledge, and he’s spent years traveling the globe to learn from as many people as possible. Through it all, he’s got some amazing stories to tell and some amazing insight to share.

And that’s what’s led him to start a new platform called Stronger Experts. I’m excited to take part in it, and I’m proud to announce I’m one of almost two dozen experts who will be dropping truth to you and the rest of the world. I mean, I don’t understand how Phil has assembled such an amazing roster. There’s the Jamaican Olympic sprint coach, the strength and conditioning coach for the New Zealand All Blacks Rugby team, Sean Waxman, Mike Israetel, Greg Nuckols, Zach Long, and many more great people.

So check out this podcast to learn all about how Phil put these people together – as well as what you can learn from all the years he spent traveling the world and talking with experts.

STRONGER EXPERTS

LEARN FROM TRAVIS MASH AND OVER A DOZEN OTHER GREAT MINDS IN STRENGTH

Mike Israetel, Greg Nuckols, Zach Long, Sean Waxman, Stefi Cohen, and more.

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • His 45-minute mobility assessment
  • The keys to approaching experts in their field and learning from them
  • The problem of the Pendulum Effect
  • When he realized what Westside really is like
  • Working with the Russians to get gold medals
  • and more…

Plyometric Training Part 2 By Matt Shiver

This is part two of a two-part plyometric training series. Make sure to check out the previous article to get the basics of plyometric training before reading this!

Programming Plyometrics

Plyometrics should be programmed similar to your power movements (squats, cleans, snatches). I typically don’t program them more than 5 reps in a given set. The goal is to get MAX HEIGHT for a lot of these movements. The more reps you do, the harder it is for you to reach that height.

Linear Progression

If you have a beginner who is just learning how to jump, you probably don’t need to put them on a periodized program. They will be making improvements every session with the power ability. Sometimes putting beginners on a detailed program can limit their progression as an athlete. For these people, I would start them out by keeping their volume the same. Since their ability to generate power will increase the intensity will naturally increase each time. If they just higher, the intensity is higher.

Beginners can start with a simple 3×5 or 5×5 model. I would start them jumping onto a box. Jumping onto a box is actually much easier on the joints and connective tissue than jumping in the air and landing on the ground. By starting on a box, they can learn proper landing mechanics before landing on the ground. As they progress, you can decrease the height of the box or start introducing depth jumps. That’s right I said DECREASE the height.

Decreasing the box height is actually harder for the athlete. The higher the box is, the less eccentric forces that are placed on the connective tissues in the landing. The higher you fall, the higher amount of eccentric forces that are placed on the connective tissues. The lower you fall, the less. This is why depth jumps are more advanced than normal counter movement jumps.

OPEN UP NEW POSSIBILITIES IN STRENGTH

Mash Elite's Guide to Velocity-Based Training

By measuring bar speed (simple to do with your smartphone), you can guarantee each and every training session is as effective and safe as possible.

Periodized Progression

If you have an athlete that is intermediate of above, a periodized approach will be a better to fit their season and allow them to better adapt to the stress. This should be done the same way as strength and power movements are programmed.

Start with a month or two of high volume, short rest between sets. Multiple sets of 4-6 jumps seem to work well with this.

The next month or two give them more time between attempts and drop the number of jumps to 3-5 reps. You can have them do more sets but they should be falling farther with these jumps. The goal is to begin to load the connective tissues more and more each month until you have the athlete begin a peaking phase.

The last month you can really be testing your athletes with deep depth jumps by doing 1-3 reps for multiple sets. Adequate rest must be given for the body to recover. Treat these like max snatch or clean and jerk attempts. You want at least 1-2 minutes of rest between sets/reps.

Options for Progressions

As your athlete improves their ability to jump, it is important to make the movements harder. Again, the height at which one FALLS is what makes plyometric training hard, NOT the height jumped to.

It will be harder on your connective tissue to fall off a box than to jump up to a high box (assuming good mechanics are achieved).

There are plenty of ways to increase the difficulty of the jumps. Here are a few that I recommend:

  • Progress from jumping up to a box to jumping in place with no box. Prisoner jumps or jumping over hurdles are harder than box jumps.
  • Depth jumps. Instead of jumping up to a box, fall off a box and then jump as high as you can or to another small box. The higher the box you fall from, the larger the eccentric force that will be applied to your connective tissues.
  • Decrease the amount of time spent on the ground. Land stiff and get off the ground as fast as possible. If you land softly in a squat position, there will be less forces placed into the connective tissue.
  • Land on a harder surface. If you are used to jumping on a gym mat, if you do jumps on wood or concrete, that will increase the forces put into the connective tissues. This also applied to types of shoes. Soft shoes will be easier than barefoot.
  • Adding a horizontal direction into the mix. Change of directions is another way to load the connective tissues. If you have an athlete that has lots of change of direction, this is strongly recommended.

Plyometric train is fun! It is a way to improve speed, power, and strength. It allows you to keep some load off the spine and still increase lower body function. If you have a strength athlete battling an injury, these are a great alternative. I love throwing these in there as well as sled, prowler work, and hill sprints.

I hope this helps! Enjoy giving some of these principles a go!

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Become a member of the Mash Mafia.

* Fully Customized Programming

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* The Best Coaching in the World

Glutes Bring Us Together

When you think about all the aspects of strength and fitness, the one thing we can all agree on is that we need strong glutes. If you want to lift heavy weight or run for distance, you need strong glutes. If you want to look good naked, you also need strong glutes. There is no way around it.

When I was writing our new eBook about concurrent training “Do What You Want”, I realized that the one common theme was glute development. Glutes are imperative for any athletic activity. If your hips aren’t extending, what are you really doing?

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

Glute Anatomy

So why are the glute important? Well let’s take a quick look at them first:

  • Glute Maximus- origin (gluteal surface of ilium, lumbar fascia, and sacrum) and insertion (gluteal tuberosity of the femur, and iliotibial tract)
  •  Glute Medius- origin (gluteal surface of ilium, under gluteus maximus) and Insertion (greater trochanter of the femur)
  • Glute Minimus- Origin (gluteal surface of ilium, under gluteus medius) and Insertion (greater trochanter of the femur)

What do the glutes do?

  • Hip Extension
  • Abduction
  • Internal and External Rotation of the Thigh

Pretty much the glutes are responsible for anything powerful. The glute maximus is the major hip extender. That means pulling, squatting, running, jumping, throwing, and punching, just to name a few, rely on the butt. My man Dr. Bret Contreras has enlightened all of us about the glutes over the last decade. Most of his followers are concerned about the aesthetics of the glutes, but Bret understands the function of the glutes as well.

If you have ever met a great sprinter, weightlifter, powerlifter, or CrossFitter, you no doubt encountered someone with a massive booty. Now you know why. However, there is something else that makes the glutes important, and this trait is my personal favorite. I am talking about hip health. If you have ever experienced hip pain, you should listen up. If you are a strength athlete, you should listen up.

Hamstrings Anatomy

To understand why glutes help prevent and/or alleviate hip pain, you must first understand the relationship between the hamstrings and the glutes. I’ve already explained the origin and attachments of the glutes, so now let’s talk about the hamstrings. Let’s look:

  • Semitendinosus and semimembranosus originate at the ischial tuberosity and both attach at the tibia
  • Biceps femoris originates at the tuberosity of the Ischium and the femur and attaches at the head of the fibula

(Yoganatomy)

All three muscles are responsible for knee flexion, and all but the biceps femoris are responsible for hip extension. If the glutes aren’t recruited properly, the hamstrings will take over on hip extension resulting in Femoral Anterior Glide Syndrome. Here’s the problem. When there is any dysfunction in the hip joint, the body will shut down glute activity. This begins a problem that can escalate quickly. Trust me, I am one of those people.

So many things can cause hip dysfunction like sitting, or in my case a simple groin/hip injury in high school that was left undiagnosed and untreated. Now I battle anterior hip pain on a daily basis, and my hip function decreases with every passing year. I am now on a path to hip replacement much like a lot of my strength athlete brethren. This is why I am writing this article.

Glutes are imperative for hip health and function. Powerful glutes are healthy glutes, so let’s look at some of our favorite exercises. Check them out:

Westside Barbell Athletic Training Platform

I get absolutely nothing from Westside for mentioning this product. Not one dime! This is totally unsolicited, but this machine is an absolute must in any and all gyms. Personally, this machine has helped me avoid hip surgery. It has also helped produce some major glute gains and power production for my athletes. This machine by its very nature turns every movement into a glute exercise. The belt prevents hip extension without the glute firing the push the hips through. The belt also aids in spinal decompression and traction, which makes it the perfect machine for barbell veterans like me.

There are about 70 movements that we have used the ATP for. Here are some that are the most popular:

  • Simple Belt Squats
  • Glute Marches
  • Kettlebell RDLs
  • Barbell RDLs
  • Kettlebell Deadlifts for time
  • Barbell Deadlifts
  • Barbell Clean Pulls
  • Barbell Snatch Pulls
  • Barbell High Pulls
  • Kettlebell High Pulls for time
  • Kettlebell Hip Hinge

This is just a small list, but you get the point. Not only are we performing glute work, but the ATP makes it sport specific glute work. Now we can avoid hip pain and strengthen the glutes in a functional way all at the same time.

Contreras Hip Thrusts

Barbell hip thrusts are an amazing choice for glute development. I’ve also found that the hip thrust is a pretty good substitution for the Westside ATP for alleviating hip pain especially when you don’t have an ATP to use. For some reason, a few powerlifters don’t like the hip thrust, and that’s ok. You don’t have to use them. However, Bret Contreras has some compelling research demonstrating the effectiveness of the hip thrust. Personally, I will go with science, and I will let everyone else keep following their “gut feeling”.

We use the hip thrust with several variations. Here are a few:

  • Lying on the floor with a barbell
  • Torso elevated with a barbell
  • Either variation with a strap around the knees for further glute activity. Remember glutes perform hip abduction as well.
  • We use bands and/or chains for accommodating resistance
  • Unilateral hip thrust to avoid muscular imbalances

Mark Bell’s Hip Circle Walks

this is our go to warm up for glute activity. The Hip Circle is great because you can use it for hip extension, hip abduction, and hip external rotation. This is a great way of activating all three of the glutes. If you want to light up your glutes, I suggest combining hip circle walks with one of the previous exercises. We like to use a sideways teeter-totter walk, and a duck walk as well.

Other Glute Building Exercises

These three movements are our favorite ways to strengthen the glutes, but they are not the only way to build cheek-popping glutes. Here are a few other ways that we build J Lo glutes:

  • Butt Blaster- once again thanks to Bret Contreras we use the Westside Barbell Reverse Hyper as a butt blaster. Louie might kill us, but we will die with massive butts.
  • Lunges- lunges will always strengthen glutes and thighs together.
  • Reverse Hypers
  • Glute Ham Raises

We perform at least two days of major glute work with 1 to 3 other days of some glute activity. Obviously, we are weightlifters, so we are required to perform hip extension on a daily basis by the nature of our sport. If you are into building glutes simply for aesthetics, I recommend following Bret Contreras. This guy has done more for building strong glutes than any other exercise scientist before him.

No matter what strength sport or athletic endeavor that you might pursue, I recommend making glute development a huge part of your training. I want to end with this. I tell all of my seminar attendees this statement. “I am not afraid of a man with big arms, but I watch out for the man/woman with big glutes.”  Fact!

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Choosing the Right Gym by Crystal McCullough

What comes to mind when someone says the word CrossFit or the phrase “functional training”? As of 2017, there are over 13,000 CrossFit affiliated gyms in over 120 countries. If you add the other “functional training” and “globo” gyms onto that, there is practically a gym on every street corner. Most of these gyms are independently owned or franchised with no hierarchy or headquarter-driven programming. You could walk into ten CrossFit gyms and none of them will be the same. They all have their own culture, their own program, and their own way of doing things. That is good in that if you don’t like one gym, there is probably another close by that is the perfect fit. The downside is, as the consumer, how do you choose? Do you base it on location, price, referral, or something else? Do you shop around until it feels like home?

One question you might want to ask yourself is how qualified are the staff members? When you choose your doctor, you look at their qualifications, if they have a specialty, and if they have bedside manner – because your life could literally be in their hands. When you choose your dentist, you do the same thing. You are trusting that person to be a professional and know what they are doing. So, why wouldn’t you hold the staff member at your gym to the same standard? You put your health and fitness into their hands and should be able to trust they know what they are doing.

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

 

My Advice For Someone Searching For a New Gym

  1. Get on a gym’s website. Check out their coach and staff member page. Are they educated? How long have they been in the industry? Is this a part time gig for them or do they see their job as a profession?
  2. Take advantage of a free trial offer at the gym. Visit several class times to get an idea of the different coaching styles and the culture of the gym.
  3. Pay close attention to the program. Is it well rounded? Does the coach know how to modify and scale for athletes who need it?
  4. Engage with the other members. Are they welcoming and friendly?
  5. Are the coaches concerned if you move well?

My Advice For Coaches

  1. Be a professional.
  2. Never stop learning. Don’t be content with what you think you know. Learn from those smarter than you.
  3. Be early to the classes you are coaching. An athlete shouldn’t beat you to the gym.
  4. Be prepared for class. Know what the athletes are doing prior to class starting. Read up on the best ways to modify for injured athletes.
  5. Be available to the athletes. Engage with them.
  6. Have a contingency plan for large classes and weather.
  7. Know your clientele and their needs.

How To Choose The Right Exercises

A well-rounded program should hit all muscle groups and all three energy systems within the week. It should be well thought out with strength, skill, and conditioning components. As an example, At LEAN Fitness Systems (home to the Mash Compound), our LEAN Fit crew has a barbell strength component three times per week, a gymnastics strength or skill twice per week, and conditioning each day. We are currently working on building stronger cores and treating imbalances. Strength should never be random and it should be periodized.

We have a wide demographic of members of all different skill levels. We feel it is very important to build these skill levels into our program. A sample week of our current training block is as follows:

Week 1
Day 1
Strength:
Bench Press 5×5 increasing in weight
ss
Banded Face Pulls 5×10
Workout:
Health/Athletic/Performance
3 Rounds:
15 Ball Slams
10 Push-ups
40 yard Farmer Carry
Accessory Work:
3 sets:
30 Russian Twists
45 second Plank Hold
Day 2
Skill Work –
Toes to Bar
**Take about 10 minutes to work this skill
Strength Work –
Plank Shoulder Taps
**Front Leaning Rest (top of the push-up position)
5 x 15 each side
*Rest 60 seconds between sets
Workout:
AMRAP15
10 KB Swings
15 Burpees
10 Toes to Bar
Health – no weight assigned; scale accordingly
Athletic – 53/35 KBS and Knee Raises
Performance – 70/55
Day 3
Strength:
3×5 Front Squat building in weight
Workout:
Part 1 –
EMOM 4 Row or Bike x30 seconds
Rest 5 minutes
Part 2 –
Round 1: (3 sets)
60 yard Sprint
40 (20 each side)
GrassHoppers
20 Ball Slams
*Rest 90 seconds from last person
Round 2: (3 sets)
60 yard Sprint
30 (15 each side)
Single Leg V-Ups
15 Kettle Bell Swings
*Rest 90 seconds from last person
Round 3: (3 sets)
60 yard Sprint
20 (10 each side) Plank Shoulder Taps
10 Get Ups
Day 4
Gymnastics Work For Quality:
4 Sets:
30 second dead hang from the pull-up bar in the hollow position
** alternate would be 30 second in hollow on the floor
Rest 60-90 seconds b/t sets
then
5 Rounds
25 Hollow Rocks
25 Arch Rocks
Workout:
 6 Rounds:
5 Squat Jumps
**5 second hold in the bottom of the squat
then
3 sets:
30 second sit and reach
20 each side heel taps
Cool down with BIKE and lots of foam rolling!! Quads/Hamstrings/Glutes!
Day 5
Strength:
Back Squat 1RM
Deadlift 4×6
Accessory Work:
3 sets:
Single Leg RDL x 10 each leg (with KB)
KB Hip Thrust x 10
Seated DB Press x 5

 
As it should be, our program is still a work in progress and we are constantly working to improve. We have recently gotten more in depth with our three different skill levels. We’ve started adding barbell movements into our conditioning pieces to increase the level of difficulty for our performance level athletes. We have a barbell club option where two USAW Level 5 coaches can teach the Olympic movements (snatch and clean and jerk) for anyone who wants to learn them. As time goes on, we are going to start adding these movements into our classes for our performance level athletes. All of our athletes have to earn their level by portraying competency in movement. Whether they are 65 and their goal is to be able to continue to live alone and do activities of daily living or they are a 14 year old with Olympic aspirations, in our gym, they will move well first.

One of the biggest takeaways I’d like you to have from this article: if a gym or a coach is not interested in if you move well, move on!

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Training Military and First Responders

During my entire career in strength and conditioning, I have enjoyed working with the men and women in the military and our first responders. Number one, these are our heroes; real life heroes. These people protect us, guard us, and rescue us when things go really badly. It’s important that these men and women are prepared for their work. If I help prepare one of these men or women, I contribute in a very small way to them saving people and doing good. That makes it pretty dang special. This article has some advice on helping those of you who coach are military and first responders as well as the coaches out there who help prepare these folks.

I treat first responders and military personnel the same way I treat my other athletes. When an athlete comes to me, I look at their strengths and weaknesses, muscular imbalances, and the sport that they play. Soccer players use a different energy system than football players. Cross Country athletes are different from soccer players.

First responders and military personnel have to possess incredible cardiovascular systems. Police officers have to chase down the bad guys. Firemen have to battle fires for hours sometimes with up to 75-pounds of equipment. Military personnel are constantly asked to run miles at a time.

However, they also have to be strong. Policemen constantly wrestle suspects. Firemen carry people out of fires, and remember their equipment already weights up to seventy-five pounds. Military personnel drag their injured brothers and sisters out of harm’s way.

Programming Considerations

Here are a few other things to consider when programming training:

• All of them should carry odd objects (limp bodies, struggling bodies, tanks, hoses, etc.)
• Some quality time has to be spent in the anaerobic glycolytic system because most incidents take between 30 to 60 seconds.
• Mobility has to be of importance because these men and women are asked to bend and move in all directions. If they are unable to move properly, it could cost a life.

Alex Viada taught all of us that it’s feasible to get people strong and fit at the same time. When I was doing the research for my latest eBook, Do What You Want, I looked into the science of concurrent training. How does one pair powerlifting, strongman, and endurance work? These three together are actually not that hard. Let’s take a look!

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

Rules for Pairing Endurance and Strength Training

  1. There are a couple of rules when pairing endurance work with strength training. Sprint training should be looked at as similar to leg training. There are acute joint angles, and an extreme amount of eccentric force taking place, which means that both cause a lot of muscle damage. That means performing sprints the day after a heavy squat workout is not a good idea. However, a low intensity run is quite different because there is very little muscle damage and the oxidative system supplies the energy. That leaves the creatine phosphate system ready to fire for some heavy lifts. Depending on the length of the aerobic activity, there might not be a lot of glycogen left to create energy for multiple reps and sets, but aerobic activity won’t bother high intensity work. If you’re going to perform a long run, give it a day or so before the next big leg workout.
  2. Another thing is to chose aerobic movements that are opposite of strength movements. This will ensure that the strength movements being performed will continue to adapt in an explosive way as opposed to slowing down. Below is a sample of a potential plan that you might use. I program rowing a lot since it’s nothing like the strength movements that I prescribed. Pairing a bike with benching, or swimming with squats also creates less total damage, and thus encourages quicker recovery.
  3. Strongman movements are great for conditioning, core work, and in place of accessory work normally performed with more stable devices. For example, we use log press quite often in place of shoulder presses. The log press still strengthens the shoulders and arms. Because it’s awkward to rack, and stabilize, the body to strengthens all over to gain stability. This is a perfect stimulus to prepare men and women to lift awkward objects overhead like hoses, heavy equipment, or even people.

Sample Workout Plan

Let’s take a look at a sample plan:

Day 1 Week 7
High Bar Squat with Belt 80% 3×3, 85% 2×2, 88% 1×2
Deadlits Velocity Based 75% straight weight 8×2 with 60-90sec rest or 60% straight weight & 20% Bands/Chains
Belt Squat KB Deadlits 3 x 45sec
Yoke Carries 5 x 25m   (handled the same as 5×5 method)
For Time: For Time:
3 Rounds: 3 Rounds:
1000m Row 1000m Row
20 (10 each leg) Weighted Box Step Ups (angle of knee to hip should be no more than parallel for box height) 25/15 each hand 20 (10 each leg) Weighted Box Step Ups (angle of knee to hip should be no more than parallel for box height) 25/15 each hand
100m Single Arm KB Carry (each arm) 70/55 100m Single Arm KB Carry (each arm) 70/55
Day 2
Jerk From Racks 3RM (Paused 3 Sec in Catch)
Bench to Chest 75% x 5, 80% x 3, 85% x 1  (percentages based on raw max)
Max Effort Sling Shot Bench Max 3
Bench Press to Chest 83% for 3, 88% x 2, 90% for AMRAP
Close grip Axle Bar Decline Presses with 100lb of chains 5RM, then -15% for 3×5 (last set is 5+)
1a. Weighted Dips or Nose breakers 4×8
ss
1b. Incline DB Curls 4×10
Core Muscular Imbalance 1
DB Fat Grip OH Walks 3 x 20yd forwards and backwards
Day 3
Power  Cleans 3RM (8RPE)
Back Squat Box Squats  (add weight to the last two sets if the speed is there) 50% Bar Weight + 20% Bands or Chains for 6×3 (60-90 sec between sets)goal .8m/s
1a. Rear Leg Elevated Split Squats  Heavy 4 x 5ea leg
ss
1b. Leg Press or KB Goblet Squats 4 x 20
Recovery Row 15-20 minute recovery row
Stay in Zone 2 or 75% of Max HR
Day 4
Dynamic Bench Press  alternate Grip ea. set 50% Bar Weight + 20% Bands or Chains for 6×3 (60-90 sec between sets)goal .8m/s
Log Press 3RM, then -15% for 2 x 3 (last set 3+)
Weighted Dips  or  Nosebreakers 4×8
DB Tri-Delts 3 x (9 front-9side-9rear)
DB Pullovers 4 x 12
Day 5
Back Squat with Belt
Set 1 (80% x 2) rest 2 minutes and then (65% x 6)
Set 2    (add 5 Kilos to the first set only if possible) (80% x 2) rest 2 minutes and then (65% x 6)
Set 3    (add 5 Kilos to the first set only if possible) (80% x 2) rest 2 minutes and then (65% x 6)
Max Effort Deadlift 8″ Blocks  3RM, then -10% for 3
Suitcase Deadlifts from 4″ Deficit  stay at 7-8 RPE 3x5ea side
Reverse Hypers 3×45 seconds
Farmers Walk 4 x 30 yd
Day 6
Bench Presses
Set 1 (85% x 2) rest 2 minutes and then (70% x 6)
Set 2    (add 5 Kilos to heavy set only if possible) (85% x 2) rest 2 minutes and then (70% x 6)
Set 3    (add 5 Kilos to heavy set only if possible) (85% x 2) rest 2 minutes and then (70% x 6+)
DB Incline Chest Press 4×10
1a. BB Bentover Rows Paused 2 sec on sternum 4×5
ss
1b. Pull-Ups 4 x submaximal
One Arm Kettlebell Rows 3×10 ea arm
Long Slow Run 6 mile run
Stay in Zone 2 or 75% of Max HR
with a 5 minute warm up & cool down

I suggest that you perform two-a-days on cardio and conditioning days. For example, on day six, I would take about six hours between the strength work and the six-mile run. Notice the odd objects on multiple days like: one arm farmer’s walk, DB fat grip OH walks, and suitcase deadlifts. There is always accessory work in my programming so as to promote muscular balance. Plus, let’s be honest, all of us want to be jacked.

Most of the time designing a program isn’t that hard if the coach listens, looks deep into the goal, and applies a little science. If you get the chance to work with military personnel and/or first responders, you owe it to them to do a little research and design a safe and effective plan. We can all do better than programming the 30-minute crushing and exhaustive workouts that beat people up. Have an objective for each workout, each exercise, and each repetition. If you can’t explain the ‘why’, then don’t do it.

Here's the key to unlocking even more gains in 2018...

Become a member of the Mash Mafia.

* Fully Customized Programming

* Unlimited Technique Analysis

* The Best Coaching in the World

Eric Klein on the Real World of University Strength Coaches – The Barbell Life 197

We’ve talked with Eric Klein previously on our podcast, and it was one of our most popular episodes ever. This one was just as great.

Coach Klein has recently moved to the University of Connecticut to be the Football Strength and Conditioning Coach. So we get into what the industry is really like for strength coaches, his approach to getting athletes strong, and how he goes about getting buy-in from the athletes and staff that he now has to establish relationships with.

Even if you’re not a strength coach, this one still has some awesome nuggets of wisdom from Coach Klein – he explains in the simplest ways why mobility and strength matter to any sport… and how you can maximize them.

COACH MASH'S GUIDE TO HYBRID TRAINING

The Art of Combining:

Weightlifting - Powerlifting - Bodybuilding

Strongman - Functional Fitness - Endurance Cardio

Learn the art and science of how to train multiple disciplines simultaneously. Get stronger, faster, bigger...
and DO WHAT YOU WANT.

 

LISTEN IN TO TODAY’S PODCAST AS WE TALK ABOUT:

  • Why he’s a HUGE fan of cleans and front squats (It’s not just leg strength)
  • The crazy way the strength coach industry works
  • Constructing a four-year plan for athletes and the athletic program
  • Getting athlete buy-in
  • How to evaluate the effectiveness of a strength coach at their job
  • and more…
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