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Programs That Work Three PROGRAMS THAT WORK 3 VOL Volume Two Programs that Work Three PROGRAMS THAT WORK 3 VOL. 2 CONTENT 5 Powerlifting Training Program 90 Fastest 6 Weeks of your Life – Speed Marshall Johnson Training for Football Joe Hashey 7 Be An Athlete Andrew Hargus 93 Training as a Powerlifter Ted Toalston 15 Powerlifting Meet Training Jo Jordan 116 Pre-Season Training for College Basketball Mark Watts 18 8 Week Strength/Power Program for the Competitive Amateur or Professional 131 The Most Potent Way to Build Maximal Boxer Strength Brett Bartholomew Karsten Jenson 24 Powerful Powerlifting 134 Swim and Dive Kevin Argauer Jay Demayo 33 Simple and Effective 4 Week Concurrent 142 The Semi-Geared 5/3/1 Program Training Program Mike Stuchiner David Allen 144 Elite Defensive Back Strategy 36 Men’s Basketball Joe Giandonato Jerry Shreck 161 Sumo Deadlift 57 12 week Meet Cycle for Raw Powerlifter Mick Manley Joe Schillero 165 Programming Over Two Weeks – Foot- 64 Program for Pro Basketball Player ball Off-Season (Winter) Training Bryan Christopher Ted Perlak 67 Upper Body Strength/Size Emphasis 180 Trap Engagement, Deadlift Lockout Program for Athletes Program Ashley Jones Eric Maroscher 70 Beginner Meet Template 183 The ‘How to Balance Back from an Injury CJ Murphy Safely’ Program Thomas E. Deebel 79 3 Weeks Indoor Peaking Cycle for Throwers Ross Bowsher 186 8 Week Pure Raw Volume Squat Cycle Matt Slats 81 Minimalist Method Brian Schwab 190 Warm-Up For Problematic Elbows Brandon Patterson 86 Proven 10 Week Equipped Peaking Cycle Brian Carroll 193 Bench Competition Preparation Clint Smith 2 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 CONTENT 197 Smooth your Squat, Bench, Hips, and Shoulders Bill Allars 201 6 Week Bench Program Chad Walker 204 Metabolic Resistance Training Jonathan Mike 206 Build Denim Busting Delts Josh Bryant and Adam benShea 211 A Training Program in Ten Movements for “Everybody” Dan John 219 Off Season Strongman Volume Work on the Core Lifts, The Masters Lifter Clint Darden 224 Imbalances Ken “Skip” Hill 226 12 Week Training Program for 2013 NAS Strongman Nationals Chase Karnes 232 Youth Foundation Training Nick Showman 237 Weight Lifter Gone Strong, Man! Doug Berninger 247 Equal Access in the Gym Amy Wattles 249 5-Week Squat Program Greg Everett 251 Low Recovery Weekend Training Clint Darden 255 Bonus Program: 6-Week Muscular Demolition Program John Meadows 296 Bonus Program: 12 Week MAW Program Jim Wendler 3 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Intro Welcome he Programs That Work The Make-a-Wish manual Foundation is a cause benefitting that is very important the Make- to both Dave and Traci a-Wish Tate. It has also become TFoundation has become very important to all of an annual tradition Team elitefts. It is our for Team elitefts. More chance to do something importantly I think it great. Every year Dave defines who we are as a sends me the pictures Team, a company, and a and thank you letters community. The prima- from the children’s ry aim for Team elitefts whose lives this project is to Live, Learn, and has touched. I cannot Pass On. We take this even put into words how very seriously. To be a much these touch my member of Team elitefts heart. you must certainly be strong. But, that is just I want to say thank the beginning. We care you for your support more about the strong from all of us on Team person inside. elitefts. Thank you for joining us in our mission to Live, Learn, and Pass on. All the best, Bob Youngs Team elitefts member since 1998 4 Programs That Work 3 · 2013 elitefts.com elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Marshall Johnson POWERLIFTING TRAINING PROGRAM ne of my most favor- has worked for me both as a raw and better when I didn’t know the exact ite programs is the equip lifter. Here is a summary of weight on the bar, I just focused one I have been do- what I have done. on working as hard as I possibly ing pretty much my could. This first month is all triples. entire lifting career. Each week I would work up to my Its very simple, and Month 1: absolutely heaviest triple. The next Orequires a good work ethic. I have The first month, of three total(12 week I would try to beat it, even if it always been a big fan of leaving weeks) is all raw. Also there are no was only by 5lbs. Once I was done everything in the gym. It is pretty “straight weight” sets. All main lifts I would follow with a heavy assis- much just progressive overload, are done with either bands, chains, tance lift. Usually for a set of 5 in the increasing the weight and dropping or both. I was always more particular first month, and straight weight. For the reps over a three month time to chains. This is completely a men- squats I preferred good mornings, period leading up to your meet. It tal thing for me. I have always done for deadlift it was rack pulls, and for 5 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 bench it was floor presses. I would then follow up with two more light weight, volume related lifts. Month 2: I am now back to straight weight for my main lifts. The second month is now doubles. I would work up to my heaviest double, and try to beat it the following week. The assistance lifts stayed the same, except it moved down to the 3 rep range for the 1st assistance lift. If I was raw I simply just stayed raw. If I was training for an equip meet I would ease into the gear. Either just briefs, or straps down if no briefs. I wanted to get as strong as possible with as little help from gear as possible. Around the 6-8 week mark I would throw the suit on over my briefs but still straps down. If no briefs I would still stay straps down. *Bench is different though. In month 2 I would do full range triples in my shirt, no boards. I would stay in my shirt as many weeks as I could until it started to have a negative effect. For me, I struggle in bench shirts, so I need more time in my shirt than most people. The 2-3 week mark is about as long as I can stay in my shirt consecutively. Month 3 (4 weeks from meet): Now all the gut busting work, and strength building has been done. These last 4 weeks are spent dialing in your gear and working with singles. I put my straps up and try to figure out what my opening attempts will be. I try to be done squatting and deadlifting at the 10 week marking, leaving to full weeks to recover. I will usually hit my bench opener around the 7-10 days out mark. By this time, the 8 week mark most of my assistance work is gone. *It’s a very simple program, pretty much just progressive overload. I increase the weight and decrease the reps the closer I get to the meet. Its very easy, and very effective for beginners to intermediate lifters. Marshall Johnson is 29 years old and lives in Monticello, Minn. His wife, Kathy Johnson, holds multiple national and world records in powerlifting. Since both of their lives revolve around the sport, there’s an amazing bond between them. Mar- shall started powerlifting about three years ago, although he started as a bodybuilder. He competed in two shows, both at 183 pounds, placing second at one. Although Marshall is completely saturated by powerlifting, he would like to some day wear his stage panties again. Marshall competes in the 275/308 pound weight classes. His best competition lifts are a 1052 squat, 705 bench, and an 810-pound deadlift. His goals in powerlifting and elitefts™ are to motivate and inspire lifters never to forget or give up on their dreams. By the time his powerlifting career is over, Marshall would like to be ranked as the top 275-pound powerlifter in the world. He believes if he trains smart and stays healthy for another ten years or so, this is a very good possibility. View Marshall’s Training Log here 6 Programs That Work 3 · 2013 elitefts.com PROGRAMS THAT WORK 3 VOL. 2 Andrew Hargus BE AN ATHLETE A comprehensive program designed to increase athletic performance and decrease the potential for injury. ’d like to thank Coach Watts sport. Just as the title of Coach is As is the case with any pro- and Dave Tate for allowing earned, so is the title of Athlete. An gram, it is all relative. That is to say me the honor and privilege athlete prepares mentally as well that everything should be taken into of contributing to such a as physically each and every day, account and considered in a com- noble and worthwhile cause. honing their skills so that they may prehensive and systematic manner A belief in one’s self can be have that one moment of glory. based on the needs of each individ- Iinspired by the simplest act and the An athlete grows to appreciate the ual athlete and their specific goals. Make-A-Wish foundation has found grind...the daily blood, sweat and The following program is an example a way to make a profound difference unrelenting torture they go through.
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