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    Building an Athletic Body

    Ladies, I was wondering if a few of you could help me out? I am putting together a training program and would like to get some feedback on it before I release everything to the public. I was...
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    Maybe you should try powerlifting, you would have...

    Maybe you should try powerlifting, you would have one of the biggest squats in the world for your weight class.
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    That would be my advice. Ed Coan's program will...

    That would be my advice. Ed Coan's program will bury most people unless they have a really solid training foundation.
  • When I was 21 I thought I knew a lot too.

    When I was 21 I thought I knew a lot too.
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    I've never used this deadlift program, but I know...

    I've never used this deadlift program, but I know a few people that had pretty good success with it - http://tsampa.org/training/scripts/coan_phillipi_deadlift/.
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    Everyone is going to have a different ceiling in...

    Everyone is going to have a different ceiling in regards to relative strength. It could be as simple as adding 5lbs to the bar each week or you may need more advanced training methods. Hard to say.
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    Poor running mechanics can be the result of two...

    Poor running mechanics can be the result of two things:
    1. Poor/no coaching or just lack of reps.
    2. Poor strength/stability.

    Most people focus on the first one, which I feel is usually not the...
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    Why am I gaining weight despite keeping the reps...

    Why am I gaining weight despite keeping the reps low (2-4)?

    Certain rep ranges might be more conducive to hypertrophy, but that doesn't mean you won't grow with 5- or 10+ reps.


    P.S. I am...
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    It may help to move the box back a few inches...

    It may help to move the box back a few inches behind your heels, so your hips have to go back to reach it. That will force more hip flexion.
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    Week 11 Day 1: 1. Squat 3x3 @ 315lb (went a...

    Week 11 Day 1:

    1. Squat 3x3 @ 315lb (went a couple pounds lighter due to a little tweak in the lower back)

    2a. Incline DB Press 3x10 @ 50lb
    2b. Neutral Grip Pull Up 3x5-8
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    If I use a narrower stance like I would if I was...

    If I use a narrower stance like I would if I was jumping, wouldn't that take away my posterior chain work?

    It might just be technique or cueing issue, I'm not sure. The posterior chain should be...
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    2xBW is not overly impressive for a deadlift, but...

    2xBW is not overly impressive for a deadlift, but you could work some speed work in.
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    I would use the same width stance as you do when...

    I would use the same width stance as you do when you jump. You should pause. The only reason to touch and go with a box is to ensure you hit the right depth.
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    Well, we use zero BB Olympic lifts with our...

    Well, we use zero BB Olympic lifts with our athletes, so I would say yes, explosive squat and deadlift variations are comparable, if not better at developing explosiveness. Loads can vary, but you're...
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    1. If you'd like you can PM me your email and I...

    1. If you'd like you can PM me your email and I can send you something. At their age and with their stats, strength/hypertrophy is about the only thing you should focus on with them - stick with the...
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    I don't think there is a prerequisite for doing...

    I don't think there is a prerequisite for doing explosive movements, but you probably aren't going to see much improvement until you have a strong base of strength. High speed force cannot be...
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    Are you doing them back-to-back? I think if you...

    Are you doing them back-to-back? I think if you have a few hours of rest in between you are fine to do them on the same day. Total work to total rest is more important than what you are doing...
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    If your knee wobbles with a lunge, there is a...

    If your knee wobbles with a lunge, there is a good chance your abductors aren't kick in properly. You could try looping a resistance band around your knee and tying it to a squat rack. Set up so the...
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    I've never competed, but in the gym: Bench -...

    I've never competed, but in the gym:

    Bench - 285
    Squat - 415
    Deadlift - 475

    2016 Goal is to hit 300, 400, 500 all in the same day @ 190lbs or less
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    Any high intensity plyos, like depth jumps,...

    Any high intensity plyos, like depth jumps, should be used sparingly until you know how your body will handle them. You can insert them into your program before weights or use them in a complex with...
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