How To Program Conjugate: Max Effort Upper (Step By Step Guide)

Education, Powerlifting, UpdateLeave a comment

Whether you’re looking to boost your bench press or develop a well-rounded upper body strength program, understanding the conjugate method’s max effort upper training is crucial. In this comprehensive guide, we break down how to structure your training day, from main movement selection to accessory work progression, while addressing common weaknesses and optimizing recovery. Learn how to properly implement this proven powerlifting methodology to take your pressing strength to the next level.

Snapdown

Exercise Index, VideoLeave a comment

Discover how the snapdown exercise can revolutionize your athletic development by mastering the fundamental positions and power generation essential for sports performance. This comprehensive guide breaks down the proper technique, programming recommendations, and progression strategies for both young athletes and advanced performers looking to enhance their explosive power and movement capabilities. Learn how this foundational plyometric movement can transform your training approach and develop crucial athletic positioning skills.

How To Create Your Own Powerlifting Program (Step By Step Guide)

Coaching, Education, Powerlifting, Update, VideoLeave a comment

Learn how to create your own powerlifting program with this comprehensive guide for beginner and intermediate lifters. Discover effective training splits, periodization strategies, and programming principles for the squat, bench press, and deadlift that build strength while managing recovery. Master RPE-based training, accessory selection, and intelligent progression to take control of your powerlifting journey and achieve consistent gains.

Close Grip Bench Press Mistakes You NEED To Avoid

Coaching, Education, Powerlifting, Sports Performance, Update, VideoLeave a comment

Master the close grip bench press with proper hand positioning, elbow mechanics, and bar path techniques that maximize tricep development while eliminating wrist and elbow pain. Learn how to optimize grip width for wrist-elbow stacking, fix common mistakes like elbow flare and improper touch points, and program this essential accessory movement to build lockout strength and dramatically improve your competition bench press numbers.

Heels Elevated KB Drop And Catch

Exercise Index, VideoLeave a comment

The heels elevated kettlebell drop and catch is a game-changing exercise that develops crucial landing mechanics and force absorption capabilities in athletes. This innovative movement pattern teaches rapid tension development and proper athletic positioning, addressing common issues like excessive depth in landings and poor force absorption that many athletes struggle with during dynamic movements. Perfect for coaches and athletes looking to enhance performance and reduce injury risk, this detailed guide breaks down the proper execution, programming recommendations, and progressive implementation of this powerful training tool.

The TRUTH About Sport Specific Training

Education, Sports Performance, Update, VideoLeave a comment

Sports specific training is one of the most misunderstood concepts in athletic performance. Learn the truth about what actually makes athletes better, why there’s no such thing as sport-specific exercises in the weight room, and how to structure training that combines sport practice with strength and conditioning for maximum performance improvement. Discover the training specificity hierarchy that separates effective athletic development from marketing hype.

Best Bench Press Exercises Tier List

Coaching, Education, Personal Training, Powerlifting, Sports Performance, Update, VideoLeave a comment

Discover which bench press accessories actually build serious strength with this comprehensive exercise tier list ranking movements from S-tier to D-tier based on proven carryover to your one-rep max. Learn why cambered bar bench press, floor press, and close grip variations dominate the rankings, while popular exercises like Smith machine pressing and bicep curls waste valuable training time. This guide helps powerlifters and strength athletes program smarter by focusing on exercises that deliver maximum bench press gains.

Best Exercises For Combat Sport Athletes

Coaching, Education, Sports Performance, Update, VideoLeave a comment

Discover the best exercises for combat sport athletes training in MMA, wrestling, boxing, and jiu-jitsu. This complete strength and conditioning guide covers essential movements for building grip strength, explosive power, rotational force, and fight-specific endurance that directly transfer to the cage and mat. Learn how to program grip-intensive rows, loaded carries, medicine ball throws, landmine variations, and sport-specific lifts like zercher squats and sumo deadlifts to dominate your competition.

Best Squat Exercises Tier List

Coaching, Education, Personal Training, Powerlifting, Sports Performance, Update, VideoLeave a comment

Discover the complete squat exercise tier list ranking every major squat variation and assistance movement from S-tier essentials to D-tier time-wasters for powerlifters and strength athletes. This comprehensive guide evaluates pause squats, safety bar squats, belt squats, front squats, Bulgarian split squats, and dozens of other exercises based on their direct carryover to competition squat strength, helping you prioritize training time on movements that actually increase your squat max. Learn which squat accessories belong in your program, which exercises waste your time, and how to structure your squat training for maximum strength gains using evidence-based exercise selection strategies.