Training Guides
Comprehensive, evidence-based training programs and guides for all levels.
Conjugate Periodization for Athletes: Beyond Powerlifting
Adapting powerlifting conjugate for baseball, soccer, basketball and team sport athletes.
French Contrast Method Complete Guide: 4 Exercises for Maximum Power
4-step French Contrast (heavy compound→plyo→weighted jump→accelerated) programming for maximum PAP effect.
Overreaching vs Overtraining: Intentional Overload vs Dangerous Excess
Distinguishing functional overreaching, non-functional overreaching, and overtraining syndrome with management guide.
Repeated Effort Method: Westside Hypertrophy Accessory Training
Westside RE method — high-rep moderate-intensity accessory philosophy for hypertrophy and weak point development.
Bands and Chains Accommodating Resistance: 30% Power Boost Science
How accommodating resistance optimizes the strength curve and boosts power output by 30%.
Athlete Body Composition: Lose Fat Keep Muscle Guide
Integrated nutrition and training strategy for athletes to lose fat while preserving muscle and performance.
Body Recomposition: Build Muscle and Lose Fat Simultaneously
Conditions, nutrition, and training strategies for simultaneous muscle gain and fat loss.
Boring But Big (BBB): 5/3/1 Hypertrophy Template Guide
Add hypertrophy volume to 5/3/1 with Jim Wendler BBB accessory template programming guide.
Candito 6-Week Strength Program: Intermediate Optimization
Jonnie Candito 6-week periodized strength program 3-phase structure and optimization guide.
Conjugate for Raw Lifters: Applying Without Gear
Modifying the originally geared-lifter conjugate system for raw (non-equipped) powerlifting.
Dynamic Effort Method: Key to Speed-Strength Development
Principles and programming for dynamic effort sets at 50-60% 1RM with maximum velocity.
Greyskull LP: Beginner Program with AMRAP Sets
Greyskull LP structure and variations maximizing progression with last-set AMRAP.