Home>Weightlifting
14 Aug 2018

4 Expert Tips to Develop Power in your High School Weight Room

2018-08-13T13:24:36+00:00 By |

There is only one way to sprint, and that is fast. Training for Power in the weight room follows that analogy. To develop power you have to train fast. This analogy is also about recovery. To train for speed, do fewer reps with full recovery between sets. The same goes for lifting. To train for [...]

25 May 2018

3 Factors for Weight Room Time Management

2018-06-05T08:40:43+00:00 By |

Whether working with youth, college, and/or elite athletes, the subject of weight room time management for the strength coach or performance enhancement specialist can always be a sensitive topic. In a world where we are in a constant time crunch, the average athlete is no different. With a laundry list of items pulling at the [...]

18 May 2018

Optimizing Team Workouts for Effectiveness and Efficiency [Video]

2018-06-19T12:44:21+00:00 By |

When it comes to optimization of your team workouts, organization is key. In this blog, I will cover a few areas you can address in effective and efficient workouts to accommodate large numbers of athletes in your weight room. Facility Setup and Layout The first component is to look at the setup of your facility [...]

4 May 2018

6 Steps for Weight Room Management: Get in, Get Strong, and Get out

2018-06-05T08:54:20+00:00 By |

Designing group workouts in a facility that caters to personal training, members, and group training takes some careful pre-planning and thought.  The program needs to be structured to maximize work time and minimize rest time.  This also needs to be done in a way to keep equipment available for members and personal training clients, but [...]

29 Mar 2018

Box Squats for Developing Technique and Power

2018-03-29T15:52:29+00:00 By |

Aside from performing the box squat to reinforce good squatting technique, the exercise itself has restorative qualities. It allows an athlete to squat twice a week without causing over-training or overuse injuries because the exercise is performed with a sub-maximal load (50-75% of 1 repetition maximum). Another advantage the box squat provides is the athlete [...]

15 Mar 2018

Building a Strong Squat Foundation for Athletes

2018-03-20T16:09:25+00:00 By |

The squat is one of the cornerstones of the Trojan Power Program. We teach movements rather than “lifts” in our facility, and the squat is one of the first movements we incorporate, making it essential that students have a solid squat foundation to build upon. Wall Squats To start, I suggest taking athletes to a [...]

15 Mar 2018

Corrective Techniques to Build the Perfect Squat

2018-03-15T11:04:52+00:00 By |

The Back Squat and Its Relation to Sport Last year I wrote an article that stressed the importance of the back squat and how it related to sport.  For instance, virtually all sports, with the exception of water sports, cycling, and polo, are “ground-based,” meaning the athlete’s legs are in contact with the ground throughout [...]

6 Mar 2018

Squatting 101 – Progressions, Benefits, and Myths [Video]

2018-06-25T11:55:32+00:00 By |

The squat has often been referred to as the “King” of movements in the weight room. To master the King you must, like most things, learn to crawl before you can walk, and then run. In the video below we go through several of the squat progressions that we feel are highly beneficial when you [...]