EliteFTS - Programs That Work 3 Vol 1.pdf

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Volume
One
Programs that Work
Three
PROGRAMS THAT WORK 3 VOL. 1
CONTENT
5
8
Raw Powerlifting, Building the Core Lifts
Clint Darden
162
Iron Lion Strength Method-Linear Perio-
dization-Mark I
Alexander Cortez
Jump Higher and Run Faster
Nic Bronkall
168
Pre-Season Wrestling Training
Jim Kiritsy
13
Conjugate Periodization
Dave Kirschen
173
A Pre Raw Meet Cycle
Scott Yard
21
8 Week Training Program for Swimming
Craig Sowers
36
12 Weeks to Push-Pull PRs
Andrew McGunagle
177
8 Week Off-Season Strength Training
for Football
Mark Watts
40
Softball Training Principles
Dan Stevens
184
The Transition Program
Mike Stuchiner
41
Basic Powerlifting Program
Bryan Mann
186
Men’s Basketball Training
Matt Rhodes
49
Basketball Programming
Brad Potts
194
10 Week Sumo DL Cycle
Zane Geeting
66
Triphasic C.C Template
Jennifer Petrosino
197
9 Week Summer Football Weight Trai-
ning Program
Chad Scott
74
12 Week Program for Athletes
Todd Hamer
200
Never Drop A Deadlift – Grip Program
JL Holdsworth
87
12 Week Conjugate Program
Joe Schillero
203
RTS Warm-Up
Mike Robertson
95
High School Throwers Freshmen Cycle
Mike Gattone
206
Deadlift Program When Not Squatting
Matt Ladewski
131
3 x 3 Variation
Gapriel Naspinski
214
Rehab Workout
Jeff Guller
135
In Season Strength Training for Soccer
Mladen Jovanovic
215
Rest Not Rust – Two Weeks Leading Up
To A Bench Only Meet
Vincent Dizenzo
142
Comeback Routine
Al Caslow
217
3 Way Split Push/Pull/Legs
Shelby Starnes
151
12 Week Lacrosse Strength and Power
Program
Mike Kozak
221
Bench Program for Geared Bench
Joshua McMillan
2
Programs That Work 3 · 2013
elitefts.com
PROGRAMS THAT WORK 3 VOL. 1
CONTENT
223
Beginner’s Program
Adam Driggers
226
Matt Kroc Bench Program
Matt Kroc
231
Just Dance for the Wii Training Program
Mark Watts
235
10 Week Bench Program
Joey Smith
238
Prowler Training
Harry Selkow
242
The World’s Strongest Man Experience
Clint Darden
246
4-Week Special Needs Training Plan
Sheena Leedham
254
8 Week Program to Improve your Powerlifting Total & Strongman Events
John Gaglione
265
Speed and Conditioning for the Young Athlete
Julia Ladewski
268
6 Week Training Program for 2013 NAS Master’s Strongman Nationals
Chase Karnes
271
Maximum Effort Training for the Front Seven
Joe Kenn
279
Seven Week Squat Phase
Leo Totten
288
5 Week Women’s Soccer Strength Training Program: Speed Strength
Ed Smith Jr.
292
6 Week Pre-Competitive Phase Basketball Speed, Agility, & Conditioning Program
Matthew Nein
298
Bonus Program:
70 Week S4 Training Program
Dave Tate
3
Programs That Work 3 · 2013
elitefts.com
PROGRAMS THAT WORK 3 VOL. 1
Intro
Welcome
T
he Programs
That Work
manual
benefitting
the Make-
a-Wish
Foundation has become
an annual tradition
for Team elitefts. More
importantly I think it
defines who we are as a
Team, a company, and a
community. The prima-
ry aim for Team elitefts
is to Live, Learn, and
Pass On. We take this
very seriously. To be a
member of Team elitefts
you must certainly be
strong. But, that is just
the beginning. We care
more about the strong
person inside.
The Make-a-Wish
Foundation is a cause
that is very important
to both Dave and Traci
Tate. It has also become
very important to all of
Team elitefts. It is our
chance to do something
great. Every year Dave
sends me the pictures
and thank you letters
from the children’s
whose lives this project
has touched. I cannot
even put into words how
much these touch my
heart.
I want to say thank
you for your support
from all of us on Team
elitefts. Thank you for
joining us in our mission
to Live, Learn, and Pass
on.
All the best,
Bob Youngs
Team elitefts member since 1998
4
Programs That Work 3 · 2013
elitefts.com
elitefts.com
PROGRAMS THAT WORK 3 VOL. 1
POWERLIFTING
Building The Core
Lifts
This program was designed specifically for a client that
was 12 weeks out from his meet.
RAW
Clint Darden
H
5
e was a raw lifter that
needed to be working
more and more in the
85%+ range so, as you
can see, we had to
modify things greatly
so that he could do so without
getting beat up. It is a very simple
program with very few accessories
and it is core lift “heavy”.
After completing Weeks 1-4,
we repeated the program through
Weeks 1 and 2, then began a Circa
Max Phase for 3 weeks followed by 2
weeks of regaining bar speed, extra
therapy work, and making sure that
he was fully recovered and prepared
for his meet. The second option was
to finish these 4 weeks, then do 2
weeks of “testing” followed by an-
other 4 weeks of this program with
the needed modifications.
The Prehab work is VERY import-
ant but it takes an athlete willing
to really spend some time thinking
about their weaknesses and making
sure that they are taking precau-
tion not to drive their body into the
ground. Often this was made up of
extra lat, rotator cuff, hamstring, low
back, and abs work.
Programs That Work 3 · 2013
elitefts.com

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