Category Archives for Articles

Foundation Topics

I wanted to create a running list of topics that will help form the base of a sort of “pyramid of knowledge” for incoming interns or employees. This list will be something that anyone coming into the organization can look to when they have free time and do some self guided learning. In no particular [...]

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Increasing Work Capacity

If you read much literature about strength and conditioning for athletes, you will likely come across terminology such as “work capacity” and “GPP/general physical preparation”. If you Google these terms, you will find a litany of available articles and information regarding how to increase, improve, and train them. One thing that is almost universally missing [...]

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Bench Program

Here is the whole program that I’m currently following laid out for anyone who is interested. I’ve used this several times and had pretty good success with it. I used it leading up to my last powerlifting meet where I benched 375 @ 220. Not setting any records but not terrible either. One of the [...]

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Progression Variables – It’s what all the cool kids are talking about.

Based on some conversations that I’ve had recently with several different clients I decided to make a fairly comprehensive list of methods of progression. Oftentimes, athletes or other clients have trouble coming to terms with what they perceive to be a lack of progression in their physical development. This is especially prevalent as they progress [...]

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Brief Q&A on Supplements

Recently, a friend contacted me with some questions about several different supplements. After emailing him back, I thought that my answers might be of interest to our members. The friend is an avid Crossfit participant and is tall with an athletic/skinny build. See the conversation below. Original Email: Jensen, I am looking into 2 recovery [...]

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Thoughts and Experiences on the Dynamic Effort Method/Speed Work – Part 2

In Part 2 I want to cover how I’ve used the Dynamic Effort method (DE) with the athletes I train. Again, if you aren’t familiar with this concept, more info can be found at Westside Barbell. Almost all of the info on that site is within the context of training for powerlifting. Since I don’t [...]

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ASP Recipe – Max Effort Bread

Max Effort Bread Prep time: minimal Cooking time: 20 mins or so Serves: 1-2 2 cups almond flour 4 strips of thick cut bacon 8 large eggs 1/4 cup pickled jalapeño slices 4 slices of cheese (your choice) Cook the bacon in a medium sized pan on medium-high heat. Toss the jalapeño slices in about [...]

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List of Banned Words/Phrases

This is a list of banned words and phrases for the gym. If you say any of these things, you will be subject to immediate ridicule from me. Toned – Fat and muscle only get bigger or smaller. All other changes are on the cellular level and not visible. You don’t need to get more [...]

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6/13/14 – Friday – Bench and Diet Talk

I had a carb day yesterday and tipped the scale at 220 this morning. I’m pretty pleased with that considering I was around 215 the last couple days before. I’m feeling as lean as I’ve ever been at this body weight and hopefully the trend continues. I don’t talk about my diet much in the [...]

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Volleyball Specific Training Thoughts

As volleyball club seasons come to a close and the athletes start to frequent the gym more often, I thought that I might outline my ideas about specific training modifications that we implement with these athletes. As a disclaimer, I’m not a believer in “sport specific training” in the form that it is typically used [...]

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