Blog – THIRST

May82025

Breaking Plateaus: Programming For Squat PRs

Coaching, Education, Powerlifting, Sports Performance, Update, VideoBy Brandon Smitley May 8, 2025

Struggling with squat plateaus that seem impossible to break through? This comprehensive guide reveals the exact programming principles, assessment strategies, and training adjustments that strength athletes and powerlifters use to systematically overcome sticking points and build bigger squats. Learn how to manipulate volume, intensity, frequency, and variation while identifying the specific weaknesses—whether neural fatigue, muscular imbalances, or technical breakdowns—that are actually limiting your squat progress.

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May12025

Explosive Power Training for Football Players

Coaching, Education, Sports Performance, UpdateBy Brandon Smitley May 1, 2025

Discover the complete blueprint for football performance enhancement with this comprehensive strength and conditioning guide designed for players at all positions. Learn the five essential training pillars that develop explosive power, functional strength, and on-field resilience through strategic sprint work, plyometrics, weightlifting movements, compound exercises, and targeted accessories. Follow this science-backed periodization approach to maximize your athletic potential year-round and dominate on game day.

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Apr242025

Perfect Your Squat: 5 Form Fixes for Bigger Numbers

Coaching, Education, Powerlifting, Update, VideoBy Brandon Smitley April 24, 2025

Discover the five proven technique fixes that transformed my squat into a world record-breaking lift of 567 pounds at just 132 pounds bodyweight. From mastering intra-abdominal pressure and creating upper back rigidity to optimizing foot mechanics, these actionable strategies will immediately enhance your squat performance and help you break through plateaus to hit new personal records. Learn how proper breathing, bracing, mobility, and setup efficiency create the perfect foundation for squatting heavier weights safely and effectively.

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Apr102025

Bulletproof Your Spine: 8 Game-Changing Lower Back Exercises

Coaching, Education, Powerlifting, Recovery, UpdateBy Brandon Smitley April 10, 2025

Discover the 8 most effective exercises to build unbreakable lower back strength and develop erectors of steel. From conventional deadlifts to modified superman variations, this comprehensive guide reveals how to optimize your training for a bulletproof posterior chain while avoiding common mistakes that lead to injury. Whether you’re recovering from back pain or pushing for new PRs, these proven techniques will transform your erector development and overall strength.

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Apr32025

4 Exercises That Are Proven To Add Inches To Your Vertical Jump

Coaching, Education, Sports Performance, Update, VideoBy Brandon Smitley April 3, 2025

Discover the four most effective exercises to add inches to your vertical jump! This comprehensive guide breaks down Bulgarian split squat jumps, band resisted jumps, hurdle hops, and seated weighted jumps – all scientifically proven to increase explosive power and improve your vertical leap. Perfect for basketball players, volleyball athletes, and anyone looking to enhance their athletic performance.

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Mar272025

The REAL Secret To Bigger Traps | 4 Surprising Methods That Actually Work

Education, UpdateBy Brandon Smitley March 27, 2025

Discover four superior alternatives to traditional shrugs that will transform your trap development and build a more impressive upper back. This comprehensive guide reveals battle rope kettlebell upright rows, high-elbow rowing variations, specialized rear delt raises, and loaded carries—proven exercises that target your entire trapezius complex while delivering additional benefits like improved grip strength and enhanced overall back development.

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Mar212025

Athletic Optimization: The Ultimate Training Split for Peak Performance

Education, Sports Performance, UpdateBy Brandon Smitley March 21, 2025

Discover the ultimate workout split designed specifically for athletes looking to enhance performance across all sports. This comprehensive guide breaks down a proven 3-4 day training system that strategically develops power, strength, and sport-specific qualities through a structured lower body, upper body, and full-body approach. Learn how to customize this athlete-focused training program to address your specific weaknesses while maximizing recovery for continuous improvement in speed, power, and athletic ability.

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Mar132025

5 PROVEN Quad Growth Techniques for MASSIVE Legs Without Killing Your Knees

Education, UpdateBy Brandon Smitley March 13, 2025

Discover five proven techniques to build impressive quad strength and size without aggravating your knees. This comprehensive guide reveals strategic loading protocols, biomechanics-based exercise selection, and specialized intensity methods that allow for maximum muscle growth with minimum joint stress. Whether you’re dealing with chronic knee pain or simply want to train smarter, these evidence-based approaches will transform your leg workouts while keeping your knees feeling great.

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Mar62025

COMPLETE Plyometric Training Guide | 5-Step Progression From Beginner To Advanced (Jump HIGHER!)

Education, Sports Performance, Update, VideoBy Brandon Smitley March 6, 2025

Discover the complete 5-step system for implementing plyometrics into your training regimen, from mastering basic landing mechanics to advanced explosive combinations. This comprehensive guide breaks down the science behind the amortization phase, provides practical programming guidelines for sets and reps, and reveals how proper plyometric progression can dramatically improve your athletic performance while preventing common injuries like shin splints and knee pain.

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Feb282025

Your Glutes Are Weak – Here’s How to Fix It!

Education, Powerlifting, Sports Performance, Update, VideoBy Brandon Smitley February 28, 2025

Discover the science-backed strategies for building stronger, bigger glutes that go beyond ineffective clamshells and basic bridges. This comprehensive guide reveals why hip extension is the key to maximum glute development, how to master the hip hinge for optimal muscle recruitment, and advanced training methods including lengthened-position work and accommodating resistance that will transform your posterior chain development and performance.

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