ATG reader Mykolas submitted the programming of the Kazakhstan youth team, (the young adults, prior and up to age 18). He said: Ilyin is mentioned throughout this file, as I do believe this was the programming he used prior to his meet in 2005, I think. It is all written in Russian, though some of […]
How To Create Your Own Training Program
Over at Elite FTS Dan E. posted an excellent step by step guide on How to create your own training program. He walks you through the various training variables like volume, intensity, recovery time, rest etc. Ideal if you want to help new years resolution newbies understand not only what they should do but why they should do […]
531 Excel Spreadsheet by Poteto v1.28
Poteto updated his awesome Excel Spreadsheet for Jim Wendler’s 5/3/1. Download: in xls or xlsx format Update: Version 1.3 xls or xlsx Version 1.28 Features: Works with kg or lbs Theoretical 1RM calculator Choose your own increments per cycle Re-order your workout and choose workout days Rounding to the nearest multiple of your choice Displays a full year’s […]
Starting Strength Routine Generator Spreadsheet
Here is a spreadsheet that generates your complete Starting Strength routine, warm-ups included. Instruction: Go to File – ‘Make a Copy’ to save it to you Google Docs or ‘Download as’ you can edit the yellow fields
531 Second Edition Spreadsheet
Here is a spreadsheet for Jim Wendler’s 5/3/1 2nd Edition. Instruction: open the spreadsheet choose “File -> Make a Copy” to copy it to your Google Docs or download the spreadsheet via “File -> Download as” and choose your option you can edit the green cells Features: The 2nd edition of 531 takes the assistance exercise into […]
Beginner Weightlifting Program by Glenn Pendlay
If you are looking for an Olympic weightlifting program for beginnerscheck out Glenn Pendlay’s A Training System for Beginning Olympic Weightlifters. He tells you not only what to do but why to do a given exercise (and how to chose them). So If you want to get serious with the oly lifts give this a try. […]
Paleo Solution Podcast #109 – Winter Training
Paleo Solution Podcast Episode #109 starts with another rant about CrossFit ‘programming’. +1 to that. Also interesting is Greg’s take on shifting to a low volume weightlifting training during winter (starts at 15:50). Notes: lets you maintain lower carb intake (cyclical carb intake), without slowing down gains focus on skill work low rep heavy strength work for […]
Starting Stretching – Beginner Stretching Routine Cheat Sheet & App
Here is a cheat sheet of the earlier mentioned Starting Stretching beginner stretching program. Update: Now available as iphone app. Here is another one
Convict Conditioning Summary Cheat Sheet
Here is a PDF summary of Convict Conditioning. (via) Convict Conditioning Flow Chart + Exercise List Also available as single images here. Also check out the Convict Conditioning Exercises Image
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