Mastering Your Bench Setup With Wedging PRs Performance 2023-07-05 | One of the simplest, yet largest, improvements I have made in coaching bench technique over the course of this year is the understanding of bench wedging. I have Sean Noriega to thank for this, as he did a great job of bringing this to light in his "How To Arch" video on Powerlifting Now. And while bench "wedging" was something I actually was doing, I was not understanding the intent and results of it until Sean brought this concept to light. And once I did have a full understanding, it was a game changer for myself and the athletes I coach. In my latest YouTube video, I break down what is benching wedging and what are the main benefits of this setup. I give a full demonstration of how to wedge, as well as show the main issues this addresses and the common faults lifter's have in their initial grip setup on bench press. Bench wedging a pretty universal setup tip, as likely anyone who performs the bench press should be setting up in this way. So if you bench, want to get stronger on bench, and have 9 minutes free today make sure to check out this video.#benchpress #benchpresstechnique #benchpressform #powerlifting #powerliftingtechnique #bench #benchpressgrip #benchpresssetup#powerliftingcoaching #benchpresstips #benchtechnique #powerliftingnowSubscribe to Powerlifting Now: powerlifting-now.comHow To Stop Overtucking On Bench Press: Grip Fix Tip: youtube.com/watch?v=XOU6NqdLVjI1 Drill To Know Your Optimal Wrist Extension: prsontheplatform.com/2022/01/13/1-drill-to-know-your-optimal-wrist-extensionInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Understanding Pelvic Orientation In The Squat And Deadlift PRs Performance 2025-10-03 | The way our pelvis orients plays a large role in the relative access to range of motion we can achieve in the squat and deadlift at the hip joint. In this video, I break down what is anterior vs. posterior orientation of the pelvis, and how those correlate with the movement of the sacrum. I look at how anterior vs posterior orientation affects the relative access we have to internal and external rotation of the hip joint. And lastly, I explain the role that plays within the squat and deadlift, and how that can affect technique and our ability to produce force and abide within powerlifting rules. #powerliftingtechnique #squattechnique #deadlifttechnique #conventionaldeadlifttechnique #sumodeadlifttechnique #pelvicorientation#anteriororientation #posteriororientation #squatmobility #deadliftmobilityConnor Harris Video: youtube.com/watch?v=Wkr7x4ADRMYSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Things I Was Wrong About: Sit Back And Chest Up Cueing PRs Performance 2025-09-02 | To continue the mini series on "Things I Was Wrong About", in this video we discuss some changes to my opinions on the "Sit Back" and "Chest Up" cueing on squat. As with everything, cues are context dependent, and in the video I did on squat technique in 2020 (link below), I recommended against using these cues. But as the meta of squat technique has shifted, those cues have become more relevant, and in this video I discuss why they have and where they are applicable.#powerliftingtechnique #squat #squattechnique #sitback #chestup #squatsetup #squatform #powerlifting #powerliftingcoach #squatcues #lowbarsquattechniqueSquat Technique: Drive The Knees Forward and STOP "Sitting Back": youtube.com/watch?v=UpsOJCh0p-oSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Things I Was Wrong About: Retraction On Bench Press PRs Performance 2025-08-19 | To kick off a mini series on "Things I Was Wrong About", in this video we discuss some changes to my opinions on cueing retraction on bench vs. the video I made on this topic in 2020 (link below). As with everything, cueing retraction on bench press lies within a spectrum based on a multitude of factors with technique. And I discuss how and why lifters who bias to a closer grip, flat back style bench could benefit from cueing retraction in their initial setup. #powerliftingtechnique #benchpress #benchpresstechnique #retraction #benchpresssetup #benchpressretraction #benchpressform #powerlifting #powerliftingcoachUnderstanding Retraction and Why Your Elbows Are "Soft": youtube.com/watch?v=JwRmzmxgdRMSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Most Underrated Detail Of Low Bar Squat Shoulder Mobility PRs Performance 2025-07-08 | When most people think about shoulder mobility in the low bar squat, they immediately think about shoulder external rotation. Which is for good reason, that is a major component of what allows us to get into the low bar rack position. But a very underrated aspect of shoulder mobility in the low bar squat is shoulder extension. In this YouTube video, we take a look at what is shoulder extension and the roles it plays within the low bar squat. We dive into how shoulder extension directly works hand in hand with shoulder external rotation, and how improved shoulder extension capabilities allows us greater access to relative degrees of shoulder external rotation. And lastly, I give 3 examples of each of pre workout and accessory movements you can program to be able to improve your ability to access end range shoulder extension and build strength and resiliency in that position. #powerlifting #powerliftingtechnique #squattechnique #lowbarsquat #shouldermobility #shoulderextension #shoulderexternalrotation #lowbarsquatmobility #lowbarsquattechniqueSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Squat Technique: 2 Simple Changes To Adjust Your Ribcage Position PRs Performance 2025-06-07 | Within the squat, the ribcage and pelvis play an important role in our technique and positioning. And while we can make adjustments to our setup and bracing mechanics to fix possible issues arising from ribcage and pelvis position, there are 2 other options that are very low hanging fruit that can make a notable difference. In this video, I cover these 2 simple changes we can make, how this effects your ribcage and pelvis orientation, and how we can combine both of these options to make a pretty notable change to are squat positioning. #squat #lowbarsquat #powerlifting #powerliftingtechnique #squattechnique #lowbartechnique #powerliftingcoach Subscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Q & A - Determining Squat Stance, Weighted Dips vs Close Grip, Switching From Conventional to Sumo PRs Performance 2024-11-15 | New Q&A video where I cover 9 different questions ranging from coaching to programming to technique topics. Timestamps and topics are listed below!Weighted Dips vs. Close Grip Bench Press - 1:17Non-Specific Backdown Variations - 3:38Determining Stance Width On Squat - 6:32What To Do The Week After A Meet - 9:40How Much To Adjust Training Max - 12:02Considerations Switching from Conventional To Sumo - 14:19Benefits of Descending Top Set Reps - 16:28What Makes Powerlifting Now Stand Out - 20:24 Non-Primary Day Feels Stronger - 24:54#powerlifting #powerliftingcoach #benchpress #deadlift #squat #powerliftingprogram #powerliftingq&a #powerliftingtechnique #powerliftingnowPowerlifting Now YouTube Page: youtube.com/@PowerliftingNowSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Low Interference Options For Improving Bench Depth PRs Performance 2024-10-02 | With that continued transition of lifters moving to Powerlifting America, this means a continued number of lifters having to adjust for the bench depth rule. And what we have seen popularized is a transition to a sink style of benching. And while this is very effective, it is also a larger scale change for many lifters who have biased to a more soft touch, high arch style of bench press prior. In my opinion, unless you are someone who has an extreme arch and short ROM like Sean Noriega, Meg Scanlon, and Eddie Berglund, there likely is lower hanging fruit to adjust first before making larger scale technique changes. For those who are more borderline and only need a slight adjustment to hit depth, there are 3 low interference options that I would use as the starting point before making more large scale changes. In my latest YouTube video, I break down these 3 options and use Abigail as my case study and example, as we are going through these changes with her right now. Within that, we look at the before and after with her bench depth (can be seen above as well) how we were able to make low interference adjustments to improve her bench depth without having to adopt the sink style method. For a more in depth look at bench depth and all considerations though, I would definitely recommend checking out Sean's video on Powerlifting Now where he goes through all things bench depth. #powerlifting #benchpress #benchdepth #powerliftingamerica #ipf #benchpresstechnique #benchpressform #powerliftingtechnique Sean's Belt Video: youtube.com/watch?v=bFU6PV2XRgI&t=550sSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Q & A - Fads That Won’t Last, Coaching Mistakes, Exposure Timing, Correcting Imbalances, and More PRs Performance 2024-08-20 | New Q&A video where I cover 12 different questions ranging from coaching to programming to technique topics. Timestamps and topics are listed below!Biggest Mistakes Coaches Make - 0:20Current Fad That Won’t Last - 3:52Adding Novelty To Training - 6:27Exposure Timing For SBD - 8:04How To Do Back To Back Preps - 10:18RPE vs. Fatigue Accumulation - 13:30Attempt Selection Planning Process - 16:24High/Mid Bar Squatting - 19:27Correcting Imbalances - 21:34Tapering Without Enough Fatigue - 24:13Accessories For Bench Based on Grip Width - 25:12Foot Placement On Bench - 27:59 #powerlifting #powerliftingcoach #benchpress #deadlift #squat #powerliftingprogram #powerliftingq&a #powerliftingtechnique #powerliftingnowSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Gut Cut Q & A - Biggest Mistakes, Almond Replacements, and Adjusting For Later Weigh Ins PRs Performance 2024-07-17 | In this week's Q & A, I am specifically going to be answer questions regarding Gut Cutting. For the original video make sure to check out this link - youtube.com/watch?v=WNDmGOFVWHk#powerliftingweightcut #2hourweighin #waterload #gutcut #powerliftingmeet #weightcuttingpowerlifting #powerliftingperformance#powerliftingdiet #weightcut #weightcutting #usaplweightcut #usapl2hourweighin #24hourweighinTIMESTAMPS:Biggest Mistakes People Make And Why The Cut Doesn't Work - 1:28Fiber Consideration - 10:07Can You Use Nuts Other Than Almonds? - 11:46Are Egg Yolks Okay Instead Of Almonds? - 13:11How Did I Come Up With This? - 14:34What Is Too Big Of A Cut? - 17:32What To Do If You Have A Nut Allergy - 19:23How To Know If You Need To Water Load - 20:28Day Of Guide For Late Weigh-Ins - 21:18Gut Cut Spreadsheet: docs.google.com/spreadsheets/d/1wbtQt13kqWiAPYzoIrhPEn_bNF01mRg0jYt2AtcE_0k/edit?gid=3564983#gid=3564983Subscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Q & A - Low Bar Squat Grip, AMRAPs For SBD, Hierarchy Of Training Variables, and More PRs Performance 2024-07-03 | Going to try something new with doing a Q & A on YouTube! I have often done Q&As on my Instagram stories, but it is pretty limited on how much you can cover a topic in a short story. So if all goes well, I plan to make these types of videos a consistent thing moving forward. Below are the time stamps for the individual questions!High Frequency Bench Periodization - 1:11 AMRAPs for SBD - 3:24How To Test Maxes in Free Program - 6:00What Have I Changed My Mind About - 7:28Programming For Tall Lifters - 9:43SBD Technique Coaching - 11:22Thumb Position On Low Bar Squat - 12:58Hierarchy Of Training Variables - 15:53What is “Priming” Doing - 17:44Difference In Programming Men vs. Women - 20:03Best Camera Angles For SBD - 22:38Most Overlooked Aspect of Coaching - 24:24 Mistakes I Made - 26:39#powerlifting #powerliftingcoach #benchpress #deadlift #squat #powerliftingprogram #powerliftingq&a #powerliftingtechnique Subscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Bench Technique: Should You Follow The Bar With Your Eyes? PRs Performance 2024-06-26 | Around 2 years ago I got a story question on if you should follow the bar with your eyes while benching. And it kind of hit me that I had never thought about that before, and I immediately went down to my home gym to see what I did personally. It became immediately apparent that 1.) I had never once accounted for this variable and 2.) it can be a very important variable, as the decision to follow or not follow the bar can have a notable impact on your head position. In my latest YouTube video, I do a short and simple rundown of this topic and what you need to account for. I cover the benefits of following the bar with your eyes, but also the detriment of doing so if you have a lower arch and longer range of motion. To some, like myself 2 years ago, this may be something you've never really thought about before and could have an immediate impact on your bench technique.#benchpress #benchpresstechnique #benchpressform #powerlifting #powerliftingtechnique #bench #benchpressgrip #benchpresssetup#powerliftingcoaching #benchpresstips #benchtechnique #powerliftingnowSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
The Minimalist Wedge Deadlift Setup PRs Performance 2024-02-01 | There are many ways to setup, slack pull, and wedge on the deadlift. And 1 option, albeit seemingly less common, is a more minimalist wedge approach. After having a call with Brad Couillard recently discussing deadlift technique, he taught me a new way of cueing that immediately hit home. And so I asked Brad if I could make a YouTube video on this, and he happily agreed. So in my latest YouTube video, I look at a spin-off style of deadlift setup from the 3-Step deadlift setup video I have done that promotes a more minimalist deadlift wedge style. This type of setup tends to promote more consistency with positioning and patience during the wedging process, and also decreasing the focus on an initial slack pull. In this video I touch on what we are trying to accomplish within our wedge process, in regards to the translation of the hips and shoulders. I look at the common faults we see from errors during this translation of the shoulders back and hips forward. I explain the possible errors that occur from overly slack pulling. And then from there I break down the minimalist wedge deadlift setup for both sumo and conventional step by step, and teach how to cue and create consistency rep after rep.#deadlift #sumodeadlift #conventionaldeadlift #deadlifttechnique #deadliftsetup #conventionaldeadlifttechnique #sumodeadlifttechnique #powerlifting #powerliftingtechnique Subscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Top Vs Bottom Bracing In The Deadlift PRs Performance 2024-01-10 | When deadlifting, we have a choice. Bracing at the top or bracing at the bottom. And I would actually bet many lifters have not really thought about the differences between the two. I myself am guilty of not talking about this in detail until now, because when you brace has a pretty big impact on your setup as a whole. Depending on if you brace at the top vs. the bottom, it will change the constraints and steps of your setup, and could very well be why some setup styles or cueing work for some, but not others. For context, I define top bracing as bracing before grabbing the bar, and bottom bracing as bracing after grabbing the bar. And each has their own inherent pros and cons. In my latest YouTube video, I discuss all the considerations that go into choosing to brace at the top vs. the bottom. I break down my general issues I see with both techniques, and why I typically bias towards a top brace when possible. And then I show the general techniques that would be used for both top and bottom bracing between conventional and sumo deadlift, as specifically with sumo deadlift we find more options for bottom bracing to be effective typically due the differences in positioning. #deadlift #deadlifttechnique #deadliftbracing #powerlifting #powerliftingtechnique #deadliftform #powerliftingform #powerliftingcoachThe 3 Step Deadlift Setup: youtube.com/watch?v=bbvefUVL0EoBrace Before You Inhale: youtube.com/watch?v=TdjPV8O-F2MSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Top 3 Reasons Why Your Peaking Block Goes Wrong PRs Performance 2023-11-30 | There is a reason I took over 5 hours to do a 3 part series on peaking on Powerlifting Now. It is a complicated topic and there are a lot of variables that go into properly setting up peaking blocks for athletes. Within that though, even with coaches and athletes who have a great foundation for programming, there are 3 common things I see that often derails training within a peaking block. So in my latest YouTube video, I break down the 3 reasons I commonly find peaking blocks not going as planned. And to clarify, this means the actual training preceding the taper, not the peak. We often see athletes at the end of prep complaining how beat up they are, more aches and pains, and sometimes strength even being down. And while peaking is inherently going to have additional variables than a regular block, if you feel like you are dieing and fatigue is so high that top end strength isn't progressing as planned, or even trending down, you very well could be making 1 of these 3 mistakes. What are those 3 reasons? Overly periodizing secondary days, changing rep work average intensity too much, and/or hitting heavier absolute/relative intensities earlier in the block than you normally would.#peaking #powerliftingprogram #powerlifting #powerliftingpeaking #peakingblock #powerliftingprogrammging #powerliftingcoach #squatprogram #deadliftprogram #benchprogramSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Brace Before You Inhale PRs Performance 2023-10-20 | Recently while filming a video for @powerliftingnow, I started to think about a different way of framing the process of bracing on squat and deadlift. And this very well may be something others have talked about before, but at least from my scope, the idea of saying "brace before you inhale" was framing the same cueing I had been using for a while now in a way that seemed to resonate a bit more. And this seemed to be deemed true when I posted this thought process onto an Instagram story and had pretty positive feedback to the idea that this helped to see the process of bracing through a new lens. In my latest YouTube video, I break down the idea of bracing before you inhale, and why this is so important to do in creating the most efficient brace and intra-abdominal pressure. I take a look at the 3 main components of what creates a solid brace. And then I cover the step by step bracing process that I have talked about before in other videos, but this time through the lens of bracing before you inhale. While I don't think anything I say in this video is new information, my hope is that the slightly different framing can help simplify the bracing process and help others to minimize the cueing needed and maximize their strength.#powerliftingtechnique #squattechnique #deadlifttechnique #squat #deadlift #powerlifting #squatbracing #deadliftbracing #powerliftingcoach Subscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Squat Unrack Fix: Set Up In Front Of The Bar PRs Performance 2023-10-06 | I've harped on the setup of all 3 lifts a lot recently for good reason, because much of the lift is controlled and directly comes back to how you set up. For squat, in my opinion there tends to not be enough attention on the intentions of your initial position during the squat unrack. During a recent story I did on my Instagram (which is now a story highlight), I broke down my step-by-step cueing that I use for each phase of my squat. And something I do myself as a lifter and coach that tends to be very different from most, is that when I initially set up during the unrack, I do so in front of the bar, versus behind. This slight adjustment can actually have a pretty profound impact on how you are then able to position yourself while bracing and during the execution of the squat. In my latest YouTube Video, I break down the technique of setting up in front of the bar during the unrack phase. I look at the common faults I see from many lifters who set up from behind the bar, and the issues that stem from this strategy. I discuss how setting up in front of the bar can correct these common faults. And lastly I cover the reasons I coach to bias into extension during that initial unrack phase, and how that benefits the proceeding elements of the squat.#squat #lowbarsquat #squatsetup #squatunrack #powerlifting #powerliftingtechnique #squattechnique #lowbartechnique #powerliftingcoachSetup and Bracing Guide For Low Bar Squatting: youtube.com/watch?v=P1U08aBbk8ISubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Belt To Heels: My Favorite Directional Squat Cue - Part 1 PRs Performance 2023-08-22 | There are many, many different squat cues that have utility, and can be a great tool in helping to create consistent and repeatable squat patterns. With that said though, all cues are not created equal. Based on a lifter's leverage, sex, bodyweight, technique mechanics, kinesthetic awareness, and more, cues can apply differently to each individual. Some people may get a lot of the cue "sit back", while others it completely messes up their squat. Directional cues in particular like "sit back" , "knees forward", or "knees out" can apply very differently based on a lifter's mechanics, as some lifters may not need to sit back much at all, while others will have less forward knee travel. There is one directional cue that I find tends to have more utility though, as no matter a lifter's anatomical breakdown, they tend to fall within a range of this cue having application to their biomechanics. Its utility then comes down to if the internal application helps a lifter self-align their technique better, which for some they will, and for others this might not work. And that cue is "belt to heels". In part 1 of my latest YouTube, I break down the "belt to heels" cue by first explaining the application and utility of directional cues in general. As explained previously, I discuss why some directional cues are going to apply differently to each individual. I then explain what the "belt to heels" cue is, why it tends to work so well, and some key elements to get the most out of this cue. And lastly, in a special 2 part series, my athlete @nat_lifting has filmed a full video detailing the application of this cue from the athlete perspective, so make sure to head to her channel to check out part 2. Click the link in my bio to view!#squattechnique #powerlifting #powerliftingtechnique #powerliftingcoach #squat #squatcue #belttoheels #directioncalsquatcue #squatform #lowbarsquat Natalie's Video: youtu.be/100neTZgmjASetup and Bracing Guide For Low Bar Squatting: youtube.com/watch?v=P1U08aBbk8ISubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
How Your Rack Height Can Fix Technique Issues PRs Performance 2023-08-10 | A simple movement constraint that I find is underrated is a lifters bench and rack height. Having the proper rack height will force certain fundamentals of technique that will translate to the entirety of the movement. In particular in the bench press, we commonly see rack height issues resulting in soft elbows. And on squat, we see issues occur with low bar rack position and ribcage orientation. In my latest YouTube Video, I give a quick breakdown of these errors, and how simply adjusting your rack height can make a notable difference in your technique on both lifts, when seemingly all other cueing is failing. The setup of your lifts is a big part of what determines the success in execution, and hopefully this quick, but informative, video can shed some light on how to choose and adjust your rack height to best suit you.#powerliftingtechnique #powerliftingform #benchpress #benchpresstechnique #benchpressform #squat #squattechnique #squatform #lowbartechnique #rackheightSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Programming Ascending Back Off Sets PRs Performance 2023-08-09 | There are many strategies that can be implemented in regards to back off sets, but a current one I have been finding really good utility with is ascending back off sets. In this method, after your top set you are taking a decent drop back, and then re-ascending back up in weight to another "top set" or somewhat heavy back off set. This is nothing new by any means, but in my latest YouTube video I break down the full reasoning behind this. I discuss the 4 main reasons I may program this based on characteristics with responses I see from individual lifters. I look at how to program ascending back off work and why I bias to an RPE approach with this strategy. And lastly I take a look at some data breaking down the actual performance of one of my lifters in regards to their performance with ascending back off sets vs a % drop from their top set and how this decreased the strength drop off we saw, increased their quality of back off work, and decreased their intra set fatigue accumulation. #powerliftingprogram #powerliftingtopset #powerliftingprogramming #powerliftingcoach #powerliftingbackoffset #powerlifting #squat #benchpress #deadlift Programming Series Part 2: Absolute/Relative Intensity Progression: youtube.com/watch?v=E0zoWLshquUSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Why I Am Not A Fan Of The Pre Hinge PRs Performance 2023-07-27 | A common squat setup technique I see used, and I myself used to use frequently, was cueing the initial starting position with a pre-hinge. I personally used to use this with many lifters to help with reducing extension bias and allowing a more natural chest drop and forward lean. But over time I started seeing more issues than not with this technique, as I found it became a band-aid solution for most versus actually getting down to the primary issues. In my latest YouTube video I break down the reasons why I am no longer a fan of using a pre-hinge. I take a look at who or who might not benefit from using a pre-hinge. I discuss the reasons why typically I see it causing more issues than it fixes. And lastly I cover what I actually see as being the root cause of most of the issues a pre-hinge is supposed to address and what to focus on instead.#squattechnique #squatform #squatsetup #lowbarsquattechnique #powerlifting #powerliftingtechnique #powerliftingcoach #lowbarsquat #squat Setup and Bracing Guide For Low Bar Squatting: youtube.com/watch?v=P1U08aBbk8ISubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Troubleshooting Technique And Developing Movement Systems w/ Joe Stanek - Coach x Coach Episode 1 PRs Performance 2023-06-26 | I got to sit down in person with Joe Stanek, renowned powerlifting coach from Gameday Barbell, when I was in Texas earlier this year to discuss a variety of topics. In part 1 on this channel, we discuss the thought process behind developing a system of movement to help define how you approach technique as a powerlifting coach. This includes the main constraints that become our building blocks/starting point. How to use movement constraints to teach and manage positional cues. As well as troubleshooting technique for when a lifter starts to regress or develop bad movement habits over time. Make sure as well to head over to Joe’s channel after for part 2, where we discuss peaking and different approaches we take to bringing lifters in at their best on meet day!#powerliftingtechnique #powerlifting #powerliftingcoach #powerliftingcoaching #squattechnique #benchpresstechnique #deadlifttechniquePart 2 on Joe's Channel: youtube.com/watch?v=Wy4MCrLZQokSubscribe to Powerlifting Now: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
How To Program Fatigue Singles PRs Performance 2023-05-02 | Programming singles after a top rep set is nothing new. People have been doing that for who knows how long, and it is something I have been doing for years now, and other coaches did that well before me. But as of recently, this tool has developed into more of a system within my model of programming. And thanks to Wascar Carpio, he has coined it a "fatigue" single. The biggest issue with singles is when your model of programming is not designed around their implementation, for a multitude of reasons, they can be fairly disruptive to the overall training protocol when you start adding them in. I discuss the why of this in detail in my recent videos on Powerlifting Now, but in my latest YouTube video, I wanted to specifically touch on my current system of programming fatigue singles. I briefly touch on the reasons they can be disruptive, but more so take a statistical look into Wascar's training leading into Powerlifting America Nationals. I detail the pretty profound difference we saw in average intensity and total tonnage block to block as we transitioned from fatigue singles to prioritizing singles first. As well as I go over 3 different models of implementing fatigue singles over a full 3 block macro cycle.#powerliftingprogramming #powerliftingcoach #powerliftingsingles #onerepmax #powerliftingprogram #powerliftingtopset #powerliftingcoaching #squat #benchpress #deadlift Subscribe to Powerlifting Now: powerlifting-now.comProgramming Heavy Singles: The Complete Guide: youtube.com/watch?v=vilKaZcb_bYInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
110kg Elite Powerlifter Case Study PRs Performance 2023-03-16 | If you have been following me for any decent time, you know that for every lifter I have compete, I do a post highlighting their meet and some coaching insight from my lens. But for Preston, who just competed at the Arnold Pro, an Instagram caption I am not sure would do justice. So I made a full YouTube video of me detailing my process post meet as a coach and the reflection over his training. I look into the variables present when I first started coaching him, the approach we took initially and modifications we made to training, technical changes we implemented for each lift, and what went right versus what went wrong within prep for the Arnold. I then take a look at what insight I was able to gain from his 14 week prep, changes we will be implementing moving forward, and an overview of his current training block. As well as a discussion I had with Marcellus Williams regarding Ashton Rouska and JamaRR Royster's training to find similarities and comparisons to be able to lay a framework and confirm or deny the directions I was planning on going.#powerliftingcoaching #powerliftingtechnique #powerliftingprogramming #usapowerlifting #elitepowerlifter #powerliftingcasestudy #powerlifting #squat #benchpress #deadlift #powerliftingcoach #powerliftingprepSubscribe to Powerlifting Now: powerlifting-now.comPreston's Instagram: instagram.com/benchpresstonInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Tempo Bench Press: The Most Impactful Movement Constraint Variation PRs Performance 2023-02-01 | In my February video on Powerlifting Now, I take a 45 minute deep dive into how we can use movement and programming constraints to help fix and align technique, rather than the traditional methods of internal and external cueing. But within that, in my opinion there is one movement constraint variation that stands above the rest...and that is tempo bench press. In one way or another, the vast majority of lifters I coach perform tempo bench press in some manner within their programming. Some intermittently, as a way to re-align some of their internal cueing and processing with how they perform bench press. While others have tempo bench press programmed at all times throughout the year as a constraint to manage their technique, typically those with higher frequency. In my latest YouTube video, I cover why that is, and how I feel more lifters can benefit from tempo bench press than any other variation of any lift. I cover a couple simple tips I use to get the most out of this variation. And then lastly I detail some programming basics on how to effectively implement tempo bench within a lifter's program to best set them up for success. #bench press #bench #benchpressform #benchpresstechnique #legdrive #powerliftingtechnique #benchlegdrive #tempobenchpress #movementconstraintSubscribe to Powerlifting Now: powerlifting-now.comThe Definitive Guide To Leg Drive In The Bench Press: youtube.com/watch?v=xCrfBa3kq7cInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Grip Fix Tip: Unrack With A Passive Grip PRs Performance 2023-01-26 | What your hands do on bench press dictates much of the positional constraints down the chain. So with that being the case, bench grip is a very important part of managing your center of mass and controlling the positional requirements of the elbows and shoulders. In particular, something I find a lot of lifters struggling with is overgripping the bar during the initial setup. In my latest YouTube video, I cover a quick setup tip on the bench press that will almost immediately help you to maintain position better while unracking and allow your upper back to hold less tension during the initial setup phase. And that quick tip is to be more passive with your grip strength. Allow the hand to be a "platform" for the bar to rest on, and wait until after the bar is out over your chest to fully engage your grip to the degree you'd like. This is also just a small portion of what @hamstringpapi will be discussing in great lengths in his "How to Arch On Bench Press" video that will be released February 1st on @powerliftingnow. Bench grip is a major component of maximizing leverages with high arch bench pressers, and Sean gives the most informative and all-encompassing breakdown available in his video.#benchpress #bench #benchpresstechnique #benchpressform #powerliftingtechnique #powerliftingform #benchpressgripPowerlifting Now: powerlifting-now.com1 Drill To Know Your Optimal Wrist Extension: instagram.com/p/CYrvQsQrUA8Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
How To Stop Over Wedging On Deadlift PRs Performance 2023-01-18 | Managing your center of mass is a foundational element of what is good technique, as myself and Brad Couillard have discussed in videos and presentations. And even lifters with seemingly "good technique" and elite strength struggle at times with managing their center of mass. One way in which that presents itself in the deadlift is through over-wedging, meaning that a lifter continues to wedge past their center of mass, resulting in some form of forward bias. Some lifters are fairly unaffected by slight deviations in center of mass due to over wedging, while others have a markedly reduced force output when over wedging occurs. In my latest YouTube video, I take a look at the 6 common mistakes people make that result in over wedging on the deadlift. For each mistake, I cover why it can be an issue for some (and for others no issue) and how to fix the mistake if it is leading to decreased strength output for you. I also take a look at some general tips that help to overcome most over wedging issues. And to kick off the video, I give a full introduction of our new educational platform Powerlifting Now, as registration is live! We are extremely excited to bring to you an educational platform to provide the latest in all things powerlifting! Our pre-launch sale is now available through January 31st, with Powerlifting Now officially launching February 1st. #deadlift #deadlifttechnique #sumodeadlift #conventionaldeadlift #deadliftform #powerlifting #powerliftingcoach #deadliftwedge #powerliftingnow #powerliftingSubscribe - Powerlifting Now: powerlifting-now.comMarcellus' YouTube Video - Top Set Ranges: youtube.com/watch?v=IMtlmfgj54IInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.comOptimizing Your Deadlift Setup For A Strong Lockout: youtube.com/watch?v=UJVpjXRwf1gSlack Pull: The 5 Best Techniques To Optimize Your Deadlift: youtube.com/watch?v=ZXHnB6NlMXM
The 3 Step Deadlift Setup PRs Performance 2022-12-29 | Continuing in my series on deadlift technique, one of the primary issues I see within deadlift technique is the issue of people "reaching for the bar" at the initiation of their setup. Where in reality, grabbing the bar is one of the last things you should be doing in the initial setup phase of the conventional or sumo deadlift. And usually, "reaching for the bar" is in combination with someone who goes through all phases of the deadlift setup in one fell swoop, rather than breaking down each movement step by step. In my latest YouTube video, I am able to yet again do the impossible by keeping a video under 7 minutes, with the 3 step setup that I coach the majority of my lifters to use. This top down setup approach helps to simplify, slow things down, and manage the positions needed that enable a lifter to then grab the bar to initiate the slack pull and wedge. The key here is patience though, and breaking up each of these movements step by step before moving onto the next. #deadlift #sumodeadlift #conventionaldeadlift #deadlifttechnique #sumodeadlifttechnique #conventionaldeadlifttechnique #deadliftform #powerliftingcoach #powerliftingtechnique #powerliftingformPowerlifting Now Instagram Page: instagram.com/powerliftingnowPowerlifting Now Website: powerlifting-now.comInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Easy Deadlift Setup Cue To Fix Your Hinge PRs Performance 2022-12-08 | It still is a bit crazy to me just how many powerlifters do not know how to properly hinge, from beginners all the way up to elite level lifters. The hinge is the key component and foundation of what a deadlift is, especially with the conventional deadlift. So if someone does not know how to properly hinge, they are missing out on the lowest hanging fruit in improving their deadlift setup, technique, and strength. In my latest YouTube video, for the first time ever I actually do a short, simple, and under 10 minute breakdown of an easy cue to implement that can help most anyone improve their ability to hinge. I've actually mentioned this cue in some Instagram stories before and still to this day have people reach out at times asking if I had a video of this setup somewhere saved. So after noticing how often I was repeating this hinge trick to my athletes, it was time to put it out there on video! Also, I give a little teaser on a project to come starting next year that will guarantee even more content coming your way. #deadlift #deadlifttechnique #deadlifthinge #howtohinge #deadliftform #conventionaldeadlift #sumodeadlift #powerlifting #powerliftingcoach Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.comSubscribe - Powerlifting Now Instagram: instagram.com/powerliftingnowOptimizing Your Deadlift Setup For A Strong Lockout: youtube.com/watch?v=UJVpjXRwf1gSlack Pull: The 5 Best Techniques To Optimize Your Deadlift: youtube.com/watch?v=ZXHnB6NlMXMHow to Hinge for Squats and Deadlifts: youtube.com/watch?v=fPpq2-Qzs50
How To Wave Load PRs Performance 2022-11-17 | Throughout training we are utilizing multiple tools and strategies to help manage fatigue. In particular, as we push intensity and volume throughout a block, we get to a point in the fitness vs fatigue model where fatigue surpasses our fitness level, and we must implement some type of strategy to help return fatigue to a manageable level while maintaining fitness. The typical tool people use are deloads, but a common strategy being used more regularly in modern programming is wave loading. The definition of wave loading used to be more applied to block structure and the idea of wave loading rep schemes, such as the infamous 5/3/1. But the definition I am using here is as a strategy to taper fatigue without having to use the typical deload week to end a block. In my latest YouTube video, I break down what wave loading is and how we can implement this model within our training. I take a look at the reasons to wave load in comparison to deloading, and where wave loading can be of benefit for specific lifters. And lastly I go into detail in how to wave load, showing the 3 different models of wave loading I implement for my athletes and how to adjust based on their individual response. #powerliftingprogramming #deload #deloadweek #waveload #powerliftingprogram #powerlifting #powerliftingcoach #powerlift #taper #deloadprogramming #waveloadprogramming #powerliftingdeload #fatigue #powerliftingfatigue #fatiguemanagement How To Program A Deload Week: youtube.com/watch?v=EeIyVsw_bdUInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Reset Reps On Deadlift: When and Why To Use Ft. Matt Gary PRs Performance 2022-10-20 | Deadlift is differentiated from squat and bench press in how there is no eccentric loading when performing your one rep max. In comparison, the first rep of a deadlift set is more specific to your 1 rep max than any other rep compared to squat and bench press. So in application, there are many times we want to recreate this exposure as much as possible, which is where the idea of reset reps or cluster sets came about. I first came across this idea from @mlgary72, and his application of using only singles in training. So what better way to cover this topic in full than to do a 30 minute YouTube video covering all the aspects of reset reps and cluster sets, and have Matt Gary introduce his philosophies on deadlift to kick off the video! In this video, Matt covers where this idea originated from, the reasoning behind doing singles in training, and how he applies this theory in SSPT's programming. From there, I expand on how I have taken this tool and applied it within my own system. I cover the why's behind using reset reps, when to use them, and what individual characteristics I look for in lifters that would likely benefit from them. I look at when not to use them, as there are people who likely will benefit more from sticking to the standard repetition model. And then I breakdown the technique of resetting and the application within programming.#deadlift #deadlifttechnique #conventionaldeadlift #sumodeadlift #deadliftprogramming #resetreps #clustersets #powerlifting #powerliftingtechnique #powerliftingprogrammingMatt Gary Deadlift Content: marylandpowerlifting.com/2014/10/14/train-the-deadliftinstagram.com/p/BJ0V1M5BpwS/?hl=enInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
FREE Powerlifting Program - 2022 PRs 15 Week Program PRs Performance 2022-08-22 | How To Adjust Training Maxes: prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-maxDisclaimer: If you ask if it is okay to change something, adjust accessories, or modify the program in any way, my answer will be that you can adjust the program however suits you best. This is a template program and is not one size fits all. So if you feel there is something you can adjust or add to better suit the program to your needs, go for it!The new PRs 15 Week FREE Program is now available, and in 4 different versions! After how popular and successful last year's program was, I wanted to expand on that this year by offering multiple versions to best suit your individual needs! This time around I have specific versions for sumo vs conventional deadlift, as well as 3x a week bench frequency vs 4x a week. On my YouTube Channel, I detail the difference in these programs and cover the main questions on how to run the program, tailor it to yourself, and input in all the data required to calculate the weights used. And as an added benefit this year, I teamed up with @ben_yanes who provided options and instructional videos for all "of choice" accessory movements! If you want a more detailed example of me writing a program, make sure to check out last year's years free program video where I show step by step the creation of it. But for this year, I wanted to make this short and simple so you all can get the information you need to run the program effectively and get started right away! Click the links below to access!#powerliftingprogram #freepowerliftingprogram #powerliftingprogramming #powerliftingcoach #intermediateprogram #howtoprogram #15weekpowerliftingprogram #freeintermediateprogram #bestpowerliftingprogram3x Bench - Conventional: docs.google.com/spreadsheets/d/1yK-z07OGC3FYHibvg3YgzDS1G8-9VXMDWbl1OTj3Edg/edit?usp=sharing3x Bench - Sumo: docs.google.com/spreadsheets/d/1ZAddBkhdQQ0WkmCWsjWoz66wNvex1qB5JQZgYJh7Flo/edit?usp=sharing4x Bench - Conventional: docs.google.com/spreadsheets/d/1_M1QFvI5IsYYTckeQPWaVzZMmbW7kEuPfsiiX1G2mCk/edit?usp=sharing4x Bench - Sumo: docs.google.com/spreadsheets/d/1X3250KXPVsuWl8rm1utejmg9digRjvRBy0Y1u4M_G_M/edit?usp=sharingInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Ascending Sets, Squat Frequency, and Programming For Overshooters PRs Performance 2022-08-13 | In honor of the upcoming Corrupted Summit, Marcellus Williams, Brad Couillard, and myself decided to team up for an Integrated Craft Systems collab. In my latest YouTube video, Marcellus, Brad, and I cover a wide range of topics from questions you all submitted. We cover the vast topic of how to program ascending sets and in what scenarios we find ourselves utilizing them. We cover what we see as the average competition lift frequency. And in more detail talk about how we think a 3rd squat day is overrated for most, and how to program a 3rd squat day if it is appropriate for an individual lifter. For the chronic over shooters, we detail programming and psychological techniques we use to help confront those issues, keep lifters in the pocket, and individualize training to best suit each lifters "reward system". And lastly Brad, Marcellus, and I break down some of the more unexpected lessons we have learned in coaching, that as younger coaches we had prior misconceptions about. And if 1 video isn't enough, Marcellus has the entire other half of the Q&A on his channel (link below), so make sure to check both videos out and sign up for the Corrupted Summit while you can, as registration closes August 27th! #powerliftingcoach #theswolefessor #marcelluswilliams #bradcouillard #prsperformance #integratedstrength #ascendingsets #squatfrequency #overshooting Corrupted Summit Registration: form.jotform.com/221864783357164The Swolefessor's Video: youtu.be/k2nReyIsvNUCorrupted Summit Schedule Breakdown:instagram.com/p/CgUrF7_ggRJ/?igshid=YmMyMTA2M2Y%3DCorrupted Summit Pro Lifter List:instagram.com/p/CgM7WfagIIi/?igshid=YmMyMTA2M2Y%3Dinstagram.com/p/CgPfdNSAFj6/?igshid=YmMyMTA2M2Y%3DCorrupted Summit Lifting Events:instagram.com/p/Cg5EcGvAmx4/?igshid=YmMyMTA2M2Y%3DInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
How To Plan Weekly Top Set Progression PRs Performance 2022-08-03 | A concept I've been working with lately is understanding the "whys" behind appropriate spacing of top set progression for each individual athlete. And as I have been diving further into this, and seeing other coaches post similar thoughts as well, I decided per usual I needed to conceptualize this within a data based approach. The fact is, most people are not as strong at the beginning of a training block as they are at the end. That is kind of the whole purpose of most structured training. Yet people plan loading and progression rates as if they have a static training max, ignoring the concepts of adaptation before overload and the repeated bout effect. In my latest YouTube video, I wanted to get this concept down on paper and theorize how this is actually applied based on different lifter scenarios. I looked at the difference in static versus variable training maxes and how they should affect block progression planning. I detailed how an athlete can plan their block accordingly based on their end of block goals by using past training. And lastly I show how to customize weekly training ranges within RPE prescriptions for both coaches and athletes. Hopefully this video helps to give you a better idea of how to conceptualize week to week top set progression to plan accordingly to get the best results. #powerliftingprogram #powerliftingprogramming #topsets #topsetpowerlifting #deadliftprogram #squatprogram #benchpressprogram #RPEtraining #rpeprogram #powerliftingprogress #powerliftingprogressionInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Defining What Is Good Technique ft. Brad Couillard PRs Performance 2022-05-19 | I remember when I first started coaching Sean Noriega, one of the most common comments I got from people was "Are you going to fix his technique?". And my response would simply be "Why?". People thought just because it looked outside of the norm, there must be an issue with it. But for him, that was how he was able to best leverage his mechanics to be as strong as possible. So that leads us to a YouTube video I have had in the work for over 6 months now, titled "Defining What Is Good Technique". Some people claim that there is no such thing as "good technique", and some are on the polar opposite end of the spectrum stating their way is the highway and only if you do XYZ is your technique good. In my opinion, just like most things, we are more so somewhere in the middle. Good to bad technique is a spectrum, and my hope was to create a framework for how we can define good technique, and a system of approach that aligns the views of many different systems of mechanics and technique between lifters and coaches. So in my latest YouTube video, I took the risk of taking a shot at putting a definition to good technique, along with the help of Brad Couillard. And to us, good technique could be defined with 3 main factors.....abiding by powerlifting competition standard, center of mass control, and lift efficiency. And in Brad's guest part, he brings everything together by helping to define the range of what is good technique within the spectrum of good to bad. This is a video that honestly I am really excited about, and my hopes are that it helps to evolve the thought process of technique and coaching to where we view technique from a bottoms up viewpoint moving forward. #powerliftingtechnique #squattechnique #benchtechnique #deadlifttechnique #powerliftingcoach #benchpress #lowbarsquat #conventionaldeadlift #sumodeadliftMust Fit Within Powerlifting Rules: 9:46Maintain Your Center Of Mass: 25:39Reduce Work Output And Increase Force Production: 42:37Technique Is A Range: 54:40Brad’s Instagram: instagram.com/bradcoolyardComprehensive Guide To Foot Rooting In The Squat: youtube.com/watch?v=8gdCnCTlnHQ&t=30sThe Definitive Guide To Leg Drive In The Bench Press: youtube.com/watch?v=xCrfBa3kq7c&t=621sOptimizing Your Deadlift Setup For A Strong Lockout: youtube.com/watch?v=UJVpjXRwf1g&t=982sSquat Technique: Drive The Knees Forward and STOP “Sitting Back”: youtube.com/watch?v=UpsOJCh0p-o&t=76sUnderstanding Retraction and Why Your Elbows Are “Soft”: youtube.com/watch?v=JwRmzmxgdRM&t=25sInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
How To Fix An Uneven Bar Position On Squat PRs Performance 2022-04-07 | In the low bar squat specifically, an issue that is common in powerlifting is an uneven bar. Whether that be one side sitting lower, the bar being off center, or twisting, it is common to see asymmetry in someone's low bar rack position. As humans, we are asymmetrical, and likely in the squat, bench, and deadlift will never look perfectly even. So for some this may not be an issue at all, but for others, it may be limiting their strength potential or causing other downfalls. In my latest YouTube video, I cover the 3 fairly simple reasons why the bar might be uneven for someone, how to fix that, and what to look for in regards to identifying if this is a potential issue or not for you. What you will find is this issue isn't really that complex, and typically stems from just an accumulation of bad habits over time. Hopefully for those who may be limiting their potential due to an uneven bar position can find the fix they've been looking for in this video, and feel free to ask any questions if needed!#squattechnique #lowbartechnique #lowbarsquat #powerliftingsquat #powerliftingtechnique #powerliftingcoach #lowbarsquatsetup #squat #unevenbarsquatTimestampsReasons an uneven bar may need fixed: 0:40Uneven bar placement: 4:57Grip Pressure: 8:55Shoulder Mobility: 14:42Athlete Examples: 19:24Shoulder Mobility Drills: dropbox.com/sh/i95rjovac175s7q/AAB5fi7GNDfRUj88A6PN7m6fa?dl=0youtube.com/watch?v=Gd9584HupioSean's Video: youtube.com/watch?v=i0OwnEUB_lY&t=90sInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Powerlifting Coaching: The Business Side - Part 2 PRs Performance 2022-02-03 | It is time for part 2 of the Powerlifting Coaching: Business Side series, and honestly this is the one I was really excited for. Part 1 touched on setting up a general business and service structure, but part 2 really dives into what I'd consider the meat and potatoes.....marketing. In my latest Youtube video, I cover the aspects of marketing, business expansion, and accounting that will be vitally important to helping powerlifting coaches grow their business from the ground up. Marketing in particular is where I believe even some experienced coaches have room to learn, as it is a very misunderstood topic. At a very basic level, most think of advertising and marketing as the direct promotion of your business with ads, giveaways, "3 spots open" story promotions, and more. But really that is the least effective form of marketing, and the bread and butter is what is unseen. The marketing that works helps guide the consumer's thoughts and behavior and presents them with something of value. Whether that be in knowledge, entertainment, emotion, or something of tangible worth, rather than constantly asking the consumer to give you something. Within marketing in particular I look at how to establish a niche and target audience, how to find your position with that niche, how to market to your target audience, how to leverage your strengths, and the tools to use to accomplish these tasks. I tie that all in with how to get a foothold within your local and state powerlifting community and expand that nationally in a strategic way. I also briefly touch on some accounting principles, and then tie that all together with a case study of how I progressed from coaching a couple friends for free 6 years ago to where I am now. #powerliftingcoach #powerliftingcoaching #powerliftingbusiness #powerliftingcoachprice #powerliftingprogam #powerliftingmarketing #powerliftingaccounting #powerliftingentrepreneur #fitnessentrepreneur #powerliftingbusinessowner #fitnessbusinessownerSome Things I Missed in Part 1: 2:48Marketing: 7:24Business Expansion: 1:23:18Networking: 1:32:15Accounting: 1:38:14My Case Study: 1:44:12Elisha Hess - Graphic Designer: instagram.com/e_lisha_lifts/?hl=enInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Powerlifting Coaching: The Business Side - Part 1 PRs Performance 2021-12-30 | One of the single biggest reasons for the success I’ve had as a Powerlifting coach is due to my expertise and understanding of the business side. There are plenty of fantastic powerlifting coaches who just frankly have no idea how to run a business. They love coaching, they love powerlifting, but they unfortunately miss the mark when it comes to being an entrepreneur and business owner. I think I am uniquely qualified to talk about this subject because of my formal education background, but even more so, because what I did worked. I am from Springfield, MO where there was no USAPL or USPA presence at the time when I moved there in 2016. I am not strong or impressive as an athlete myself. I didn’t coach anyone notable until recently and when I was getting started I did not have any friends who were notable within powerlifting. But I saw an opportunity, developed a very solid business plan, and if I had to do it over again, I'd do it exactly the same way. So in my latest YouTube series I am going to be giving an all encompassing look into everything that goes into starting and growing a successful powerlifting business. I take a look at developing the business and service structure, pricing, marketing, business expansion, and accounting knowledge you need to start a powerlifting coaching service. As well as give a full breakdown of how I started and grew my business over the last 3.5 years. This will be a 2 part series, and in part 1 that has just been released I'll be covering the initial steps to becoming a powerlifting coach, setting goals and priorities for your professional career, developing the business and service structure, and how to set, progress, and manage pricing with clients. Some of the info I give will likely be pretty obvious, while some information will be things you've likely never thought of (in particular the marketing section coming in part 2). But more than likely most people have never thought of all of these factors in combination with developing a business plan and roadmap from just starting as a coach to making it a full time career. #powerliftingcoach #powerliftingcoaching #powerliftingbusiness #powerliftingcoachprice #powerliftingprogam #powerliftingmarketing #powerliftingaccounting #powerliftingentrepreneur #fitnessentrepreneur #powerliftingbusinessowner #fitnessbusinessownerInitial Steps: 3:26Developing a Business and Service Structure: 11:20Pricing: 1:04:23My Coaching Application: prsontheplatform.com/coaching/application-for-coachingInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Controlling The Rate Of Progression In Powerlifters PRs Performance 2021-08-03 | Is it possible to progress too fast? In my opinion it is very possible, and at times a lifter may be best suited to control their rate of progression with the thought of long term strength progress in mind. In this scenario the first thing that comes to mind is a young lifter experiencing those "newbie" gains, but this concept is far reaching to other circumstances as well. So in my latest YouTube video, I give the full synopsis on my thoughts in regards to controlling the rate of progression in powerlifting. I look at the different circumstances and scenarios where it can be beneficial to control a lifter's rate of progression. I give backing to the reasons of why controlling their progression can be beneficial, especially in the long term. I show the step by step process of how you can control progression through different applications of autoregulation and training max advancement. And then lastly I take a look at 3 case studies of my lifters. These include Alan, who is an incredibly strong teen lifter who saw exponential progress that ended up being halted by injury. Albert who needs controlled exposure/progression when reintroducing low bar squats with the squat bar. And Jimmy who was a brand new to powerlifting and added well over 200lbs to his total in the first year. If you are looking for a full guide on how to create sustainable progress for newer lifters, when introducing a new lift, or when moving up a weight class, this video is for you!#powerliftingprogramming #rateofprogress #powerlifting #powerliftingcoaching #autoregulation #rpetraining #trainingmax #newbiegains #squatprogress #benchprogress #deadliftprogressCircumstances to control progression: 6:54The why's of controlling progression: 11:49Using autoregulation and training maxes to control progression: 29:20Alan Case Study: 43:48Albert Case Study: 54:07Jimmy Case Study: 56:40Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.comWhen/How To Adjust Your Training Max: prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-maxHow To Avoid A Powerlifting Injury (Complete Guide): powerliftingtechnique.com/powerlifting-injury
Programming Heavy Singles: The Complete Guide ft. Data Driven Strength PRs Performance 2021-06-30 | Is a 73 minute video necessarily needed to cover the topic of heavy singles? Maybe not, but per usual I want to give a full depth insight into every thought I have in regards to a programming topic. I wanted to cover this topic because I know myself and other coaches get asked frequently about the implementation of singles, in particular about doing them year round. Heavy singles can be broken down into a fairly easy concept, but at the same time there is a lot that goes into the decision making of the application and use for each individual lifter. In my latest YouTube video, I go into the pros and cons of heavy singles and why you should be or should not be using them at given times, with a little guest spot from Zac Robinson of Data Driven Strength. I break down the things I take into consideration for individual lifters on why or why not I would program them more or less frequently based on certain factors. I cover how this topic is very lift dependent, as the application for heavy singles is different in regards to the squat vs. bench vs. deadlift. And lastly per usual, I pull out the real world application and look at some programs where I implement these variables and show how I have done so. I will warn, if you are looking for a straight shot answer on if you should do singles year round or not, this video probably won't give you that answer (hint: I do bias typically to not doing them year round). But what it will do is bring to light every variable you need to know in making that decision for yourself and/or for your athletes.#heavysingles #maxeffort #rpetraining #1rm #1repmax #powerliftingprogramming #heavysingle #1x1 #powerliftingprogram #powerliftingcoach #topset #topsingleLink to Zac's IG: instagram.com/zac.datadrivenstrengthData Driven Strength Website: data-drivenstrength.comData Driven Strength Podcast: https://anchor.fm/datadrivenstrengthInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.comWhat defines a heavy single?: 4:48The benefits of heavy singles: 5:44Data Drive Strength on the adaptations from heavy singles: 16:14The downside of heavy singles: 21:22Who to program heavy singles for more frequently: 30:28Who to program heavy singles for less frequently: 38:16Difference in heavy singles for squat vs. bench vs. deadlift: 43:50Application of heavy singles in actual programs: 49:28
The Effect of Distance Traveled on Programming PRs Performance 2021-05-06 | So a very popular post I made on Instagram a while back covered the "why" behind high rep deadlifts and who they work for. What this really came down to is factoring distance traveled into the volume equation. In my opinion, distance traveled is one of the most important aspects of individualizing training. So I wanted to expand on this more and cover how this can affect all lifts on both ends of the spectrum. So in my latest YouTube video, I go into full detail on the effect distance traveled has on programming. Height, bodyweight, limb lengths, sex, high arch vs. no arch, sumo vs. conventional, and many other variables play into an individuals distance traveled per repetition on each lift. And fortunately we actually have a couple studies that have really broken this down for us, so I take a look at both of those and see the variance in repetitions people can perform at given percentages. From there, I discuss the "better" volume equation and how that accounts for why we see such disparity between some lifters and the rep ranges they respond to. And then taking that concept, I develop personalized percentages charts for what the possible outliers of distance traveled, short versus long, would look like if we accounted for this. From there, I show how using this concept can give an idea of the rep ranges certain lifters respond to and how that is implemented within a couple of my athletes programs. And then lastly, I give the synopsis of what this means for your deadlift, squat, bench, and total workload based on your individual leverages, technique, and body type.#powerliftingprogramming #powerliftingcoach #squatvolume #deadliftvolume #benchvolume #powerliftingvolume #powerliftingprogram #sumodeadlift #bencharch #deadliftrangeofmotion #benchrangeofmotion #squatrangeofmotionInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.comUnderstanding Distance Traveled When Equating Volume: prsontheplatform.com/2020/08/10/understanding-distance-traveled-when-equating-volumeOptimizing The Program Based on Lifter Psychology:youtube.com/watch?v=zaPB-INoFCABody Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters: journals.lww.com/nsca-jscr/Abstract/2019/03000/Body_Mass_and_Femur_Length_Are_Inversely_Related.33.aspxMonitoring Training Volume Through Maximal Number of Repetitions or Velocity-Based Approach: pubmed.ncbi.nlm.nih.gov/33406485MASS Research Review: strongerbyscience.com/mass
My 3 Biggest Coaching Questions Answered PRs Performance 2021-03-16 | I have been coaching powerlifters in some capacity for about 7 years, and full time for the past 4 years. In that time there has been a lot of learning. As a powerlifting coach, one of our main duties is to be a creative problem solver. When an issue arises, our goal is to find a solution. And as I developed as a coach, there were routinely 3 questions that haunted me. I just didn't have an answer that was repeatable and predictable in finding these solutions for athletes across the board. But over time with experience, failing many times, and trial and error, I feel like I have a really good grasp now on the answers to these.In my latest YouTube video, I dive deep into these 3 questions and the solutions and answers I've now found over the last 7 years. So what are these questions?1.) Is the results of the current training block due to this block, or due to prior training blocks? 3:472.) Does a lifter need more or less volume? 21:023.) How many top sets vs. back offs or what make up of peak vs. average intensity does a lifter need? 39:50These are very complex questions that over time I feel I've been able to narrow down into fairly simple solutions. My hope with this video is to expedite the headaches I had for other coaches and lifters.#powerliftingcoaching #powerliftingprogramming #powerliftingvolume #topsets #backoffsets #powerliftingperiodization #powerliftingcoach #powerliftingprogramDeveloping A Weekly Training Split: youtube.com/watch?v=lh-Hmlg2xzwThe 3 "Feelings" of Training: prsontheplatform.com/2020/12/02/the-3-feelings-of-trainingTop Sets/Back Off Sets vs. Straight Sets - Which Is Better?: prsontheplatform.com/2019/05/15/tops-sets-back-off-sets-vs-straight-sets-which-is-betterInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Peaking Block - FREE PRs 15 Week Intermediate Program PRs Performance 2021-02-23 | How To Adjust Training Maxes: prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-maxTo cap off the series on the Free 15 Week PRs Intermediate program, my latest YouTube video covers the final training block and peaking. This program has 2 options for block 3. The first option being just a typical 3rd block that ends in a deload and then can be re-run going back to block 1, or the second option is a peaking block to use leading into a meet or a test day. I break down the exercise selection, the micro and meso-cycle programming, and the intensity structure of block 3, before then showing how I would adjust for use in a peaking block. Within the peaking block I show the adjustments in exercise selection and weekly layout for the meet week, how I adjust accessory and main lift volume to start the taper in week 3, and then how that taper unfolds leading into the meet week and day. I haven't done a video yet on peaking, so if you want a glimpse into the typical peaking and taper process I run, this is a great glimpse into how I structure this.#powerliftingprogram #freepowerliftingprogram #powerliftingprogramming #powerliftingcoach #intermediateprogram #howtoprogram #15weekpowerliftingprogram #freeintermediateprogram #peakingblock #powerliftingpeakingblockDownload Link For the 15 Week Program: prsontheplatform.com/about-prs/free-powerlifting-programBlock 3 - Exercise Selection: 1:52Block 3 - Creating the Microcycle: 3:30Block 3 - Programming the Mesocycle: 7:00Block 3 - Programming the Deload Week: 20:30Block 3 - Creating Ranges for RPE: 23:30Peaking Block - Programming The Peaking Block: 29:15Peaking Block - Programming the Taper - 33:42Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.com10 Ways To Utilize RPE In Powerlifting Programs: youtube.com/watch?v=suHtp0VkCecVolume vs. Intensity For Novice/Intermediate/Advanced Lifters: youtube.com/watch?v=PeF0wtWzbL4Programming Series Part 1: Volume Manipulation and Progression: youtube.com/watch?v=QHkIVvCBnxE&t=20sProgramming Series Part 2: Absolute/Relative Intensity Progression: youtube.com/watch?v=E0zoWLshquU&t=1493sProgramming Series Part 3: Optimizing The Program Based on Lifter Psychology: youtube.com/watch?v=zaPB-INoFCADeveloping A Weekly Training Split: youtube.com/watch?v=lh-Hmlg2xzwHow To Program A Deload Week: youtube.com/watch?v=EeIyVsw_bdU&t=2410sHow To Program Variations: youtube.com/watch?v=4XtXYeoHrr4When/How To Adjust Your Training Max: instagram.com/p/B-o8solgH_z
Block 2 - FREE PRs 15 Week Intermediate Program PRs Performance 2021-02-09 | How To Adjust Training Maxes: prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max Continuing with the series on the FREE 15 week PRs Intermediate Program, in my latest YouTube video we get into block 2 (week 6-10). Within this block specificity of exercise selection increases, we start introducing some singles, and we set the framework of progression leading into the final block where either we will test strength or peak into a meet. Just like in the previous video, I break down every aspect of writing this block, with full explanations behind the adjustments in exercise selection, rep scheme, volume, and intensity. I show how I program all 5 weeks, including the differences between primary, secondary, and tertiary and how they compliment each other to maximize performance on that primary day. If you are currently running this program, this video should really help give the breakdown behind the why's of this training block, and help clarify how to execute in the best manner to maximize results. Or if you are just here to learn, hopefully this continued break down helps to give you some informative content to aid in your own programming.#powerliftingprogram #freepowerliftingprogram #powerliftingprogramming #powerliftingcoach #intermediateprogram #howtoprogram #15weekpowerliftingprogram #freeintermediateprogramDownload Link For the 15 Week Program: prsontheplatform.com/about-prs/free-powerlifting-programExercise Selection: 3:01Creating the Microcycle: 5:00Programming the Mesocycle: 13:52Programming the Deload Week: 36:13Calculating E1RMs: 38:17Creating Ranges for RPE: 39:42Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.com10 Ways To Utilize RPE In Powerlifting Programs: youtube.com/watch?v=suHtp0VkCecVolume vs. Intensity For Novice/Intermediate/Advanced Lifters: youtube.com/watch?v=PeF0wtWzbL4Programming Series Part 1: Volume Manipulation and Progression: youtube.com/watch?v=QHkIVvCBnxE&t=20sProgramming Series Part 2: Absolute/Relative Intensity Progression: youtube.com/watch?v=E0zoWLshquU&t=1493sProgramming Series Part 3: Optimizing The Program Based on Lifter Psychology: youtube.com/watch?v=zaPB-INoFCADeveloping A Weekly Training Split: youtube.com/watch?v=lh-Hmlg2xzwHow To Program A Deload Week: youtube.com/watch?v=EeIyVsw_bdU&t=2410sHow To Program Variations: youtube.com/watch?v=4XtXYeoHrr4When/How To Adjust Your Training Max: instagram.com/p/B-o8solgH_z
FREE PRs 15 Week Intermediate Program - Block 1 and How To Use PRs Performance 2021-01-26 | How To Adjust Training Maxes: prsontheplatform.com/2020/04/03/when-and-how-to-adjust-your-training-max The new PRs 15 week Intermediate Program is now available! Not only did I want to create a new updated program, as I wrote the previous 15 week intermediate program about 3 years ago, I also wanted to cover every single detail of the writing of this program. Over the last 10 months, I have uploaded 8 videos combining for 342 minutes of programming knowledge that have all culminated into this video. On my YouTube channel, I recorded live myself writing the entirety of this program and explaining every decision made utilizing the information from these previous videos. This will be split into 3 videos, with the first video being launched today with the program, covering block 1 and everything that went into programming it! As well in this video I give a rundown on how to use the program, edit, and interpret the different programming features for those who plan to use it. This program will have the option of running it as a peaking block into a meet/testing day, or as a continuous 15 week macrocycle run over and over. In videos 2 and 3 I'll be covering the remaining blocks, specifically in video 3 covering the optional peaking block and breaking down the changes I made to help peak into competition. #powerliftingprogram #freepowerliftingprogram #powerliftingprogramming #powerliftingcoach #intermediateprogram #howtoprogram #15weekpowerliftingprogram #freeintermediateprogramDownload Link For the 15 Week Program: prsontheplatform.com/about-prs/free-powerlifting-programThe Training Split: 5:20Exercise Selection: 13:00Creating the Microcycle: 24:00Programming the Mesocycle: 37:10Programming the Deload Week: 56:58Creating Ranges for RPE: 1:01:05Calculating E1RMs: 1:07:30How to use the program: 1:11:17Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.com10 Ways To Utilize RPE In Powerlifting Programs: youtube.com/watch?v=suHtp0VkCecVolume vs. Intensity For Novice/Intermediate/Advanced Lifters: youtube.com/watch?v=PeF0wtWzbL4Programming Series Part 1: Volume Manipulation and Progression: youtube.com/watch?v=QHkIVvCBnxE&t=20sProgramming Series Part 2: Absolute/Relative Intensity Progression: youtube.com/watch?v=E0zoWLshquU&t=1493sProgramming Series Part 3: Optimizing The Program Based on Lifter Psychology: youtube.com/watch?v=zaPB-INoFCADeveloping A Weekly Training Split: youtube.com/watch?v=lh-Hmlg2xzwHow To Program A Deload Week: youtube.com/watch?v=EeIyVsw_bdU&t=2410sHow To Program Variations: youtube.com/watch?v=4XtXYeoHrr4When/How To Adjust Your Training Max: instagram.com/p/B-o8solgH_z
My Top 3 Favorite Deadlift Variations PRs Performance 2021-01-06 | In my final installment of my top 3 variations for each lift, I break down my go-to's for the deadlift! In this YouTube video, I look at the 3 deadlift variations I find myself programming most often, their benefits, how to do them correctly, when to do them, when not to do them, and how to program them within your training. At least from my coaching and programming style, I'd say the deadlift is the movement that I probably program more to specificity than the others, so I tend to use less variations. I've tried other things, but just haven't seen the carry over. So these 3 variations are my staples and what I find myself falling back on to satisfy the need for variation in the deadlift. Whether that be to self limit, correct movement, manage fatigue, or find a direct transfer of strength. And I will give a small spoiler, in that 1 of those variations is the Romanian Deadlift. I've been wanting to do a "how to hinge" video, but this worked perfectly to break down the hinge within my explanation of the "how to" on the RDL. So I will make sure to timestamp each section so if you are more interested in "how to hinge", you can jump straight to that section.#deadlift #deadliftvariations #powerlifting #tempodeadlift #pausedeadlift #romaniandeadlift #powerliftingprogramming #powerliftingtechnique #powerliftingform #bestdeadliftvariations #deadlifttechnique #deadliftform #bvariations #benchpresstechnique #benchpressform #hiphingePause Deadlift: 5:11Pause Deadlift How-To and Programming: 12:55Romanian Deadlift: 21:05Romanian Deadlift How-To and Programming: 26:59Tempo Eccentric to Soft Touch Deadlift: 51:54Tempo Eccentric to Soft Touch Deadlift How-To and Programming: 55:04Slack Pull: The 5 Best Techniques: youtu.be/ZXHnB6NlMXMOptimizing Your Deadlift For A Strong Lockout: youtu.be/UJVpjXRwf1gPause Deadlifts For Deceleration: prsontheplatform.com/2020/07/01/pause-squats-and-deadlifts-for-decelerationDoes Conventional Help The Sumo Deadlift: powerliftingtechnique.com/does-doing-conventional-deadlift-help-sumo-deadliftInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
My Top 3 Favorite Bench Press Variations PRs Performance 2020-12-16 | From the first day we started lifting, we all wanted a big bench. And most of the time the way to that big bench is perfectly clear or linear. Oftentimes we introduce variations into our programs to accomplish specific tasks, whether technique or programming based, that just competition bench press cannot achieve alone. So continuing with my YouTube series on my favorite lift variations, next up is my top 3 favorite bench press variations! In my latest YouTube video, I break down my top 3 favorite bench variations and do my best to really cover all aspects of how these can benefit lifters. Most of us know the basics, but I try to look into even how some bench variations can help alleviate knee pain in the squat. For each variation I take a look at what their benefits are in regards to technique and programming. I give detailed instructions on how to do them correctly to get the most out of them. I look at who these variations would benefit, as well as who probably wouldn't benefit from them. And lastly, I explain the how and when of programming these variations into your own programming.#bench #benchvariations #powerlifting #tempobenchpress #larsenbenchpress #closegripbenchpress #powerliftingprogramming #powerliftingtechnique #powerliftingform #bestbenchvariations #benchtechnique #benchform #benchpress #benchpressvariations #benchpresstechnique #benchpressformIn-Depth Bench Technique: youtube.com/watch?v=GkA-maBl-vU&t=565sThe Definitive Guide To Leg Drive: youtube.com/watch?v=xCrfBa3kq7c&t=712sTempo Bench Instagram Post: instagram.com/p/BziTbRoAW1DMatt Cronin Larsen vs. Feet Up Bench: instagram.com/p/CGVFjsBgRug6 Reasons To Do Larsen Press: powerliftingtechnique.com/larsen-pressInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
My Top 3 Favorite Squat Variations PRs Performance 2020-11-18 | It’s become increasingly common to implement variations of the squat, bench press, and deadlift within training. Now revert back 20 years, and even now to an extent, conjugate reigned supreme and variation was a must. But around 2015 things started to shift towards hyper-specificity, and most people found low sustainability in that training style. Now we've seemed to find a happy medium between variation and specificity, in large part to an increased focus on prescribing variation with thoughtful intent and long term progression and sustainability. In my latest YouTube video, I start a 3 part series looking at my top 3 favorite variations in the squat, bench press, and deadlift, starting with squat in part 1. To set the framework for the series as a whole, I first breakdown the needs and benefits of variation, and cover the 7 primary reasons I implement any type of variation within a program. From there, I dive deep into my top 3 favorite squat variations. I look at the benefits they serve and why I like them so much. I show how to do them correctly to get their full benefit. I look at who these variations would benefit and under what scenarios I find these to be of most benefit. But also, I look at when not to program these variations and when they might not be the best fit. And then lastly for each one, I break down how and when I typically implement these within training.#squat #squatvariations #powerlifting #pausesquat #safetybarsquat #barefootsquat #powerliftingprogramming #powerliftingtechnique #powerliftingform #bestsquatvariations #squattechnique #squatform #pausesquattechnique #safetybarsquattechnique #pausesquatform #safetybarsquatformHow To Program Variations: youtube.com/watch?v=4XtXYeoHrr4How to Choose Variations In Powerlifting: prsontheplatform.com/2018/08/22/how-to-choose-variations-that-produce-a-transfer-of-training-effectPause Squat And Deadlifts For Deceleration: prsontheplatform.com/2020/07/01/pause-squats-and-deadlifts-for-decelerationBenefits Of Pause Squats That Are Overlooked: prsontheplatform.com/2019/12/03/benefits-of-pause-squats-that-are-overlooked4 Reasons To Do Safety Bar Squats: powerliftingtechnique.com/safety-bar-squatsBenefits Of The Safety Bar Squat That Are Overlooked: prsontheplatform.com/2020/09/23/benefits-of-the-safety-bar-squat-that-are-overlookedComprehensive Guide To Foot Rooting: youtube.com/watch?v=8gdCnCTlnHQWhen And Why You Should Try Squatting Barefoot: prsontheplatform.com/2019/01/22/1098Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
Slack Pull: The 5 Best Techniques To Optimize Your Deadlift PRs Performance 2020-10-29 | Powerlifter's will spend years trying to master the art of slack pull in the deadlift. So in my latest YouTube video I break down the 5 best slack pull techniques to hopefully speed up the process for you and optimize your deadlift now. I first look at the foundational principles that must be in place within the conventional and sumo deadlift to create the positional and force requirements needed to pull slack optimally. I then break down the 5 techniques that I see the strongest and most efficient deadlifters using. And while powerlifters may have slightly different variations of these techniques, the base foundation of almost all top level deadlifters will fall within the realm of one of these 5. I cover the do's and don'ts of deadlift and slack pull, and the big things that tend to plague powerlifters from being able to pull slack efficiently. And then lastly, I take a look at real life examples with lifters I coach, covering each of the 5 techniques with slo-mo technical analysis of their lifts. #slackpull #deadlifttechnique #deadliftform #sumodeadlift #conventionaldeadlift #deadliftwedging #deadliftslackpull #sumodeadliftform #sumodeadlifttechnique #conventionaldeadliftform #conventionaldeadlifttechnique #powerlifting #powerliftingtechniqueOptimizing Your Deadlift Setup For A Strong Lockout: youtube.com/watch?v=UJVpjXRwf1gComprehensive Guide To Foot Rooting In The Squat: youtube.com/watch?v=8gdCnCTlnHQTension Through The Upper Traps: instagram.com/p/B78jNXGg8cCSumo Deadlift Head Position: instagram.com/p/B3E4Zq3AY8jRole Of The Hamstrings In The Deadlift: instagram.com/p/BzdJL9ChFoGCreate Upward Tension Before Downward Force: instagram.com/p/BvHF2FnA1vzInstagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
How To Program Variations PRs Performance 2020-09-29 | The most popular article on my website month after month is "What Percentage Of Your 1RM To Use On Variations". I know when I first got into powerlifting, a big question I had was how to use my competition squat, bench, and deadlift 1RM/training max to then calculate something like a tempo squat or 3 second pause bench press. And from my research, outside of a couple tidbits here and there in forum posts, nothing like that existed. So from my coaching experience I put together a list of all the squat, bench press, and deadlifts variations I have used, and where I generally find athlete's strength on those movements. In my latest YouTube video, I dive deeper into this topic with how to actually program these variations. I briefly cover the general percentage of 1RM that these variations fall under, but more so I dive into how to actually calculate and program these variations within a percentage based or RPE based program. These will not be 100% universal, and there are going to be outliers from what I recommend. But this will hopefully give most people a great starting point rather than just completely guessing, as well as the ability to program these appropriately within their training program.#powerliftingprogramming #powerliftingprogram #powerliftingvariations #pausesquat #closegripbenchpress #pausedeadlift #powerlifting1rm #powerliftingcoach #squatvariations #benchpressvariations #deadliftvariationsWhat Percentage Of Your 1RM To Use On Variations: prsontheplatform.com/2018/06/07/what-percentages-of-your-1rm-to-use-on-variationsPercentages Based On Range Of Motion: instagram.com/p/CDv95JSAga5Instagram: instagram.com/prs_performanceWebsite: prsontheplatform.com
