S&C Week in Review: 4/7

Another week, another group of podcasts and articles to read and listen to that I have dived into. Like every other week, there was a ton of content out there both in written form and through podcasts. Enjoy!Weekend Review


Like always, there wasn’t a lack of good podcasts to listen to this week, and it seemed like Charlie Weingroff had a little bit of down time to make the rounds. Charlie is always a good listen – listen to every podcast he is on, he’s that smart. As a side note, Eric Cressey finally started a podcast which I will be a frequent listener.

Fitness Business University with Charlie Weingroff

Strength Coach Podcast #251 with Charlie Weingroff

Elite Baseball Development Podcast with Corey Kluber

3 Things Podcast with Frank Duffy


Some really good reads this week, but I really liked the ‘negatives’ article written by Andrew Eaton. More coaches need to think like this.

Doing Negatives by Andrew Eaton

What We Aren’t Eating is Killing Us by Sandee LaMotte

What Strength Coaches Should Know About Physical Education by Jeremy Frisch

How and Why to Stack the Ribcage on the Pelvis by Mike Robertson

Top Tweet of the Week

Top Instagram Post of the Week

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Yesterday I did a Q&A and got a lot of question regarding how I set up our weekly training in the off-season with teams. Two years ago I would have told you that we follow a pretty simple approach by changing up our emphasis each phase (high reps, eccentric, contrast work, etc) through total body lifts. – ➖➖➖. But I’ve changed some things a little bit since then. It started with Anthony Donskov getting my wheels turning a little bit with his thoughts on weekly programming in his talk at the NSCA Hockey Clinic and through his social media. I implemented some of those thoughts and concepts with our 🏒 and 🏐 players that were around over the summer and loved it — which has led us to where we are today. – ➖➖➖. Typical week using @unhvolleyball as an example. – ➖➖➖. Day 1️⃣ 👉 Our Strength Day. Monday is our ‘strength’ or ‘max effort’ day where we really just focus on developing a stronger athlete. We aim for concentric based work, with lower reps, low volume via compound/basic movements like Split Squats, horizontal rowing, loaded push ups and sled marching. – ➖➖➖. Day 2️⃣ 👉 Our Power Day. Wednesday is our ‘power’ or ‘strength-speed’ day where we implement a lot of contrast/complex work with moderate volume but higher intensity. We are simply trying to develop a more powerful and explosive athlete. We still use a lot of basic movements on this day, but we pair them with similar power movements for a PAP effect, like Trap Bar DL paired with Seated Box Jumps and Inverted Row paired with Overhead Slam. – ➖➖➖. Day 3️⃣ 👉 Our Work Capacity Day. Friday is everyone’s favorite day or the week 😂 — our work capacity day we’re the volume is high but the intensity is low. We’ll perform higher reps on this day. We’ll perform eccentric work on this day. We’ll perform various isometric strategies in this day. We spend a lot of time under tension on these days and place the day at the end of the week so the athlete has the weekend to recover. Some of the things we’ve done on this day would be eccentric only Slideboard leg curls, RFESS with Isometric holds, and 5 second down + 5 second hold Push Ups.

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