Q & A
Submit your questions in the next 24 hours and I will make a video answering them!
2020-07-15 21:54:00 +0000 UTC View Post
zacktelander posts
Base/Fitness Phase (rest interval manipulation)
This is VERY different than anything I have made. The most important aspect is the rest intervals. THESE MUST BE HIT. If you can't make them you need to change the weight. This will provide the best possible base to move on to a strength phase.
2020-07-15 21:51:15 +0000 UTC View Post
Q&A! (will be answered on live stream!)
comment your questions. In 24 hours I will record a live stream answering them!
2020-05-27 05:23:42 +0000 UTC View PostMy most ambitious endeavor yet...
As always, thank you all for supporting me in allowing me to produce content around this sport for you.
I will continue to provide you all with programs and Q&A's (next one probably tomorrow) for the foreseeable future.
In return I ask that you please check out the video above and donate to our kickstarter.
https://www.kickstarter.com/projects/theweight/the-weight 2020-05-24 00:01:18 +0000 UTC View Post
Step Loading: Volume and Strength (Weeks 5-8)
Next phase after Base!
PATRONS ONLY LIVE STREAM RECORDING PLEASE WATCH!!
Hey guys please let me know if you enjoyed this. I think this is something we could do once a week. Only thing is i'd like to get more of yall to join live. I don't really know any good times off the top of my head so please comment if you have any good ideas!
2020-04-30 01:53:48 +0000 UTC View PostPatrons Only Livestream to Answer ALL THE QUESTIONS!!!!
I will host an unlisted livestream on my channel tomorrow at 4pm CST.
If you would like to chat with me live you can click the link that will be posted on a separate post.
If you cannot make it PLEASE POST QUESTIONS TO THIS POST!!!!!
2020-04-30 01:43:20 +0000 UTC View PostStep Loading - Base Phase
This has the potential to be one of the better programs (loading wise) that I have made. The important thing to note here is that it doesn't have frills. If you are pretty confident in your mobility, positions, and you are a pretty efficient lifter, THIS IS THE PROGRAM FOR YOU. However, your success with this program requires patience.
Highlights: Step loading, 2 back squat sessions per week, 1 front squat session per week, upper body hypertrophy/strengthening.
2020-04-30 01:24:48 +0000 UTC View Post8 Week POSITIONAL/STRENGTH Auto Regulation
POSITIONAL AND RAW STRENGTH FOCUSED
Some good complexes in the snatch and clean and pure positional work throughout. There is a good amount of variance and strength work (for the most part) is RPE based.
This is a pretty aggressive program. It worked wonders with the A&M team. I would suggest running a peaking cycle directly after this.
2020-03-24 05:40:45 +0000 UTC View Post3 times a week 1-4
Hey guys here is my first 3 times per week training block that I've shared on here. Let me know what you think!
2020-02-28 00:42:44 +0000 UTC View PostQuestions!
Newcomers and veteran patrons:
Questions will be answered for the next 48 hours. Ask me anything about training and I will try to give my most thorough answers!
as always I can't thank you guys enough for supporting me!
(I have a 3 day a week program coming soon!)
2020-02-04 04:25:07 +0000 UTC View Post2 Week GPP
Take this right into an accumulation phase or a strength phase!
2020-02-02 04:46:12 +0000 UTC View Post4 Week Accumulation Block (10rm Squat)
Great block of training with a good amount of variance geared towards gaining leg strength.
2019-12-15 23:29:08 +0000 UTC View Post
AO2 PEAKING PHASE
I APOLOGIZE FOR NOT PUTTING THIS UP SOONER!!!
2019-10-24 02:14:14 +0000 UTC View PostQ and A!!!
Hey guys,
Please submit your questions here before Friday Oct. 25 by 5pm CST and I will start rattling off answers.
Thank you so much for supporting me!
2019-10-23 01:41:07 +0000 UTC View Post8 Week Auto-Regulation (strength phase)
Ok so auto-regulation is somewhat of a doozy concept to dive into.
I will try to explain it as best I can.
When you start an AR program the goal is to move with full range of motion, and absolute control of all moving pieces.
The starting RPE (rate of perceived exertion) will usually be 6 or 7 (out of 10)
A set of six or seven RPE should feel like a slightly heavy warm up. There should be absolutely no grind. The bar should move fast, and all positions shou...
2019-10-23 01:37:05 +0000 UTC View PostHypertrophy and Classics (Intermediate + advanced)
This program is for muscle growth NOT FOR GAINS IN STRENGTH OR GAINS IN THE LIFTS. This program requires you to have a base level of efficiency and experience in the lifts. Ideally you would have 3 or 4 long strength and technique cycles finished as well as accurate maxes before trying it.
2019-08-25 18:31:41 +0000 UTC View PostAO2 Strength Phase | Really Really Proud of this One.
7 week strength phase in preparation for the American Open Series 2.
Three of the medalists I coached were on this program.
Peaking to follow suit....
2019-08-12 05:54:10 +0000 UTC View Post8 Week Transitional and Peaking Phase
This is a good 8 week cycle for someone with a solid level of fitness. Max attempts on week 8
2019-07-08 23:11:47 +0000 UTC View PostTHANK YOU! (& UPDATES)
Hey guys. Again I am INCREDIBLY grateful for your support. I will release more programming every couple of weeks. It is so awesome to see everyone smashing PR's on instagram using my programming. If you would like to be featured on my instagram story please tag me in your post and mention where you got the program!!! (also you have to have an open profile)
Updates:
I will be using this months money to...
- Fund my trip to Albuquerque for the AO2 where I will be coaching 7 (m...
2019-07-02 03:09:05 +0000 UTC View PostMasters 4 day Split - BLOCK 1
Here is a program that I have used with good success for my masters lifters. You can use the second block as a peaking phase and the first one as an accumulation phase.
2019-06-19 23:59:20 +0000 UTC View Post8 Week 2 day Squat Cycle
Hey guys here is an 8 week Cycle I will be doing in conjunction with my regular program. If you start on Monday you can do it along with me!
I will do day 1 on mondays and day 2 on thursday. For this cycle I will do back squats for both days.
Actual intensity = % of your 1rm
Relative intensity = % of your projected rep max (don't worry about this number)
2019-05-19 05:38:19 +0000 UTC View PostPeaking Phase (Possible Weeks 6,7,8 of A&M Weightlifting)
Here is my latest peaking phase. I've used this on a lot of lifters and I've had some really great success. A lot of people have asked me for the final three weeks of the A&M WL program and this is almost identical (start from week 2). Enjoy!
2019-04-23 02:14:58 +0000 UTC View PostTriphasic Positional Strength 6 Week Program
Fix your shitty positions with, eccentric tempos, and Isometric holds. Then set a new PR!
2019-03-15 21:07:46 +0000 UTC View Post