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Volume TwoPrograms that WorkThree

PROGRAMS THAT WORK 3 VOL. 2CONTENT5Powerlifting Training Program90Marshall Johnson7Be An Athlete15Powerlifting Meet Training188 Week Strength/Power Program for theCompetitive Amateur or ProfessionalBoxerAndrew HargusJo JordanBrett Bartholomew2433Powerful PowerliftingKevin ArgauerSimple and Effective 4 Week ConcurrentTraining ProgramDavid Allen36Men’s Basketball5712 week Meet Cycle for Raw Powerlifter64Program for Pro Basketball Player67Jerry ShreckJoe SchilleroBryan ChristopherUpper Body Strength/Size EmphasisProgram for AthletesAshley Jones70Beginner Meet Template793 Weeks Indoor Peaking Cycle for Throwers81Minimalist Method86Proven 10 Week Equipped Peaking CycleCJ MurphyRoss BowsherBrian SchwabBrian CarrollFastest 6 Weeks of your Life – SpeedTraining for FootballJoe Hashey93Training as a PowerlifterTed Toalston116 Pre-Season Training for College BasketballMark Watts131 The Most Potent Way to Build MaximalStrengthKarsten Jenson134 Swim and DiveJay Demayo142 The Semi-Geared 5/3/1 ProgramMike Stuchiner144 Elite Defensive Back StrategyJoe Giandonato161 Sumo DeadliftMick Manley165 Programming Over Two Weeks – Football Off-Season (Winter) TrainingTed Perlak180 Trap Engagement, Deadlift LockoutProgramEric Maroscher183 The ‘How to Balance Back from an InjurySafely’ ProgramThomas E. Deebel186 8 Week Pure Raw Volume Squat CycleMatt Slats190 Warm-Up For Problematic ElbowsBrandon Patterson193 Bench Competition PreparationClint Smith2Programs That Work 3 · 2013elitefts.com

PROGRAMS THAT WORK 3 VOL. 2CONTENT197Smooth your Squat, Bench, Hips, and Shoulders2016 Week Bench Program204Metabolic Resistance Training206Build Denim Busting Delts211A Training Program in Ten Movements for “Everybody”219Off Season Strongman Volume Work on the Core Lifts, The Masters Lifter224Imbalances22612 Week Training Program for 2013 NAS Strongman Nationals232Youth Foundation Training237Weight Lifter Gone Strong, Man!247Equal Access in the Gym2495-Week Squat Program251Low Recovery Weekend Training255Bonus Program: 6-Week Muscular Demolition Program296Bonus Program: 12 Week MAW Program3Bill AllarsChad WalkerJonathan MikeJosh Bryant and Adam benSheaDan JohnClint DardenKen “Skip” HillChase KarnesNick ShowmanDoug BerningerAmy WattlesGreg EverettClint DardenJohn MeadowsJim WendlerPrograms That Work 3 · 2013elitefts.com

PROGRAMS THAT WORK 3 VOL. 2IntroWelcomeThe ProgramsThat Workmanualbenefittingthe Makea-WishFoundation has becomean annual traditionfor Team elitefts. Moreimportantly I think itdefines who we are as aTeam, a company, and acommunity. The primary aim for Team eliteftsis to Live, Learn, andPass On. We take thisvery seriously. To be amember of Team eliteftsyou must certainly bestrong. But, that is justthe beginning. We caremore about the strongperson inside.The Make-a-WishFoundation is a causethat is very importantto both Dave and TraciTate. It has also becomevery important to all ofTeam elitefts. It is ourchance to do somethinggreat. Every year Davesends me the picturesand thank you lettersfrom the children’swhose lives this projecthas touched. I cannoteven put into words howmuch these touch myheart.I want to say thankyou for your supportfrom all of us on Teamelitefts. Thank you forjoining us in our missionto Live, Learn, and Passon.All the best,Bob YoungsTeam elitefts member since 19984Programs That Work 3 · 2013elitefts.comelitefts.com

PROGRAMS THAT WORK 3 VOL. 2Marshall JohnsonPOWERLIFTINGTRAININGPROGRAMOne of my most favorite programs is theone I have been doing pretty much myentire lifting career.Its very simple, andrequires a good work ethic. I havealways been a big fan of leavingeverything in the gym. It is prettymuch just progressive overload,increasing the weight and droppingthe reps over a three month timeperiod leading up to your meet. It5Programs That Work 3 · 2013has worked for me both as a raw andequip lifter. Here is a summary ofwhat I have done.Month 1:The first month, of three total(12weeks) is all raw. Also there are no“straight weight” sets. All main liftsare done with either bands, chains,or both. I was always more particularto chains. This is completely a mental thing for me. I have always donebetter when I didn’t know the exactweight on the bar, I just focusedon working as hard as I possiblycould. This first month is all triples.Each week I would work up to myabsolutely heaviest triple. The nextweek I would try to beat it, even if itwas only by 5lbs. Once I was doneI would follow with a heavy assistance lift. Usually for a set of 5 in thefirst month, and straight weight. Forsquats I preferred good mornings,for deadlift it was rack pulls, and forelitefts.com

PROGRAMS THAT WORK 3 VOL. 2bench 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 heaviestdouble, and try to beat it the following week. The assistance lifts stayed the same, except it moved down to the 3 reprange 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 intothe gear. Either just briefs, or straps down if no briefs. I wanted to get as strong as possible with as little help from gear aspossible. Around the 6-8 week mark I would throw the suit on over my briefs but still straps down. If no briefs I would stillstay 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 asmany weeks as I could until it started to have a negative effect. For me, I struggle in bench shirts, so I need more time inmy 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 andworking with singles. I put my straps up and try to figure out what my opening attempts will be. I try to be done squattingand deadlifting at the 10 week marking, leaving to full weeks to recover. I will usually hit my bench opener around the7-10 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 closerI 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 worldrecords in powerlifting. Since both of their lives revolve around the sport, there’s an amazing bond between them. Marshall started powerlifting about three years ago, although he started as a bodybuilder. He competed in two shows, both at183 pounds, placing second at one. Although Marshall is completely saturated by powerlifting, he would like to some daywear his stage panties again. Marshall competes in the 275/308 pound weight classes. His best competition lifts are a 1052squat, 705 bench, and an 810-pound deadlift. His goals in powerlifting and elitefts are to motivate and inspire lifters neverto forget or give up on their dreams. By the time his powerlifting career is over, Marshall would like to be ranked as the top275-pound powerlifter in the world. He believes if he trains smart and stays healthy for another ten years or so, this is avery good possibility.View Marshall’s Training Log here6Programs That Work 3 · 2013elitefts.com

PROGRAMS THAT WORK 3 VOL. 2Andrew HargusBE ANATHLETEA comprehensive program designed to increase athleticperformance and decrease the potential for injury.I’d like to thank Coach Wattsand Dave Tate for allowingme the honor and privilegeof contributing to such anoble and worthwhile cause.A belief in one’s self can beinspired by the simplest act and theMake-A-Wish foundation has founda way to make a profound differencein the lives of so many.To “Be An Athlete” does notsimply mean one merely plays a7Programs That Work 3 · 2013sport. Just as the title of Coach isearned, so is the title of Athlete. Anathlete prepares mentally as wellas physically each and every day,honing their skills so that they mayhave that one moment of glory.An athlete grows to appreciate thegrind.the daily blood, sweat andunrelenting torture they go through.Pushing themselves a little farthereach week, each day and with everyrepetition, because deep down theyknow “Every Rep Counts”.As is the case with any program, it is all relative. That is to saythat everything should be taken intoaccount and considered in a comprehensive and systematic mannerbased on the needs of each individual athlete and their specific goals.The following program is an exampleof what I use for my athletes.elitefts.com

PROGRAMS THAT WORK 3 VOL. 2WEEK 1BASESMR / FoamDay 1Day 2Day 3Knees Move In: Biceps Femoris,Knees Move In: Biceps Femoris, Ad-Knees Move In: Biceps Femoris, Ad-RollingAdductors, Gastroc/Soleusductors, Gastroc/Soleusductors, Gastroc/SoleusWarm-UpActive Dynamic Warm-UpIn-Place Warm-UpActive Dynamic Warm-UpPlyometricsWeek 1NONEWeek 1Speed AgilityNONECone DrillsNONETerminal Knee ExtensionsBand External Rotations High/LowFace Pulls 2 x 153 x 10 each leg2 x 15 eachPallof Press 2 x 15BB Hang CleanKB SwingBB Push PressQuicknessPreHabilitationTripleExtensionW/U1-5 reps55-65%W/U1-5 reps55-65%W/U1-5 reps55-65%4 sets3 reps77-83%3 sets10 reps77-83%4 sets3 reps77-83%BB Front SquatStrengthBB Overhead PressBB SquatW/U1-5 reps55-65%W/U1-5 reps55-65%W/U1-5 reps55-65%3 sets8-10 reps77-83%3 sets8-10 reps77-83%4 sets8-10 reps77-83%BB Romanian DeadliftBB Bent RowGlute / Ham DeveloperStrength4 sets6-8 reps80%3 setsBB Romanian Deadlift8-10 reps80%BB Bent Row3 sets10 repsBWGlute / Ham DeveloperStrength3 setsSingle Leg Glute/Ham Bridge w/Accessory8-10 reps80%NONEBandDips (Weighted if 10 reps)3 x 103 x 10 each legNONEConditioningFlexibility8Prowler PushesNONE3 x 60’SMR/Foam Roll (Same as Above)SMR/Foam Roll (Same as Above)SMR/Foam Roll (Same as Above)Jump Stretch Band RoutineJump Stretch Band RoutineJump Stretch Band RoutinePrograms That Work 3 · 2013elitefts.com

PROGRAMS THAT WORK 3 VOL. 2WEEK 2LOAD ISMR / FoamDay 1Day 2Day 3Knees Move In: Biceps Femoris,Knees Move In: Biceps Femoris, Ad-Knees Move In: Biceps Femoris, Ad-RollingAdductors, Gastroc/Soleusductors, Gastroc/Soleusductors, Gastroc/SoleusWarm-UpActive Dynamic Warm-UpIn-Place Warm-UpActive Dynamic Warm-UpPlyometricsWeek 2NONEWeek 2Speed AgilityNONECone DrillsNONEI’s, Y’s, W’s, T’s A’sPlanksBand Scapular Retraction3 x 10 each2 x 1min3 x 15BB Clean PullDB SnatchBB Push JerkQuicknessPreHabilitationTripleExtensionW/U1-5 reps55-65%W/U1-5 reps55-65%W/U1-5 reps55-65%5 sets3 reps80-87%4 sets3 reps ea80-87%4 sets3 reps80-87%BB Box SquatStrengthBB Incline PressHex Bar DeadliftW/U1-5 reps55-65%W/U1-5 reps55-65%W/U1-5 reps55-65%4 sets6-8 reps80-87%3 sets6-8 reps80-87%3 sets6-8 reps80-87%Single Leg DB Romanian DeadliftBB Bent Row (Supinated Grip)BB Romanian DeadliftStrength3 sets6 reps ea85%3 sets6-8 reps85%3 sets6-8 reps87%NONENONENONE“T” Strap ScarecrowsTempo Pull Ups (Weighted if 10)Towel Hangs for Time (Grip Work)3 x 103 x AMAP3 x ALAPNONESand Bag Carry for TimeNONEStrengthAccessoryConditioningFlexibility93 x 60’SMR/Foam Roll (Same as Above)SMR/Foam Roll (Same as Above)SMR/Foam Roll (Same as Above)Jump Stretch Band RoutineJump Stretch Band RoutineJump Stretch Band RoutinePrograms That Work 3 · 2013elitefts.com