How To Make A Strength Program

[@GarageStrength]

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[@nicolaos355]

As a physio and personal trainer, I found it harder and harder to program if ur knowledge is growing. There is so much factors you need to think of, it starts to become very complicated. Lets say u are trying to use that knowledge in ur programs to that point, its nothing more that overthinking and pointless complications. I believe key thing in programming is to keep it as simplest as possible.

[@joe1071]

This! So hard to simplify when your knowledge and toolkit keeps expanding

[@clockedinathletics]

you hit the nail right on top of the head.

[@Lwhosane]

Yes! I have adhd and it makes it more difficult to choose and so it messes with me and I end up not doing anything. Info overload!

[@AdrianLopez-gl9et]

Keping simple is Hard because we are complicarte as we have more info

[@crystalmoreno6020]

This is soooo true

[@MartynasKarklis]

This is really showing of the type of person you are, lots of coaches are so scared to share their ideas but you're genuinely here to try and help others, really interesting programming.

[@lawrencegeorge6089]

Super interesting program method. I'm 33 years old and completely rehabbed from a ACL/MCL tear. It took 2 years + 1 year of exercise rehab (i.e. swimming, bands, mobility balls etc). Now it's been 9 months since I've been lifting using a periodization and I deloaded 6 weeks ago. Now I'm ready to get back into my oly training. This is super valuable. I've done so many different methods over the last 18 years so this is nice for something different

[@johndavis4168]

This video is pure gold!! Legit could use this program layout forever.

[@mav8243]

Thank you so much. Your content is the best for S&C coaches in my opinion. Greetings from Vigo, Spain

[@Ale-eo5ms]

Thank you Dane, I was waiting for a video like this from you 🙏🏻

[@lovenishberiwal7622]

Thank you Dane this is very insightful KEEP EM COMING!

[@eclipsewrecker]

Nice to see softball-biceps (the man) live on through successful coaches.

[@tylercassidy1046]

Been looking for this information for a while. absolutely nailed it thanks for the information!

[@peterantal875]

I am a fencer (epee, from Hungary, now i live in Finland) and i hope, you will take video and give us what is the best speed/strength/agility exercises for fencers :) in the USA there are a lot of good fencer!

[@GarageStrength]

thank you for the suggestion!

[@robinantony2454]

Hi there, I've watched many of your videos both for strength and discus. Firstly thanks for sharing these, great content. I'm currently undertaking a course on coaching the female athlete and how to adapt training to meet her needs due to the period. Build strength the first two weeks, more recovery and less technical learning in the second half. I'm suggesting this could be a great video as there's not much out there and I've not seen you cover this. 😎

[@joshbooker7055]

You are the best source for S&C info! Thanks!

[@christophermatu2344]

Hey coach! Love your content brother. Makes me realise how much I need to learn as a coach.

[@SSmith_713]

What’s the best complete LB and TE program? Which one should I buy from your workout for my son? Plan on running a yearly program to keep him on par all year long.

[@carlbradford_]

For sure going to use this template. Love your work 💯

[@yansamarsky6591]

What does day 4 day 5 dynamic mean? How is it different from days 1-2? Thanks for the fire content btw! ❤️

[@Healthystrangers]

He got a video called "Do this Workout Split to Build Athletic Muscle" where he explains the day 4 and day 5 more specific

[@TomasAGarzonR]

For example in a 2a we are including various exersices of that type or only just one

[@simonedeluigi3424]

What's the difference between the lower body strength and the lower body dynamic? Thanks for the template!

[@danielcampos9995]

If i had to guess the strength side would be simply how much weight could you move no matter the speed and dynamic would be how fast can you move the weight you have set

[@AranaHillsPhysio]

This is fantastic, overview of this slightly polarising issue.". Makes so much sense thank you

[@coachayqz]

Can you alternate this prgram with pure muscle pump day and low impact cardio every other day?

[@YADAV_RAHUL_OFFICIAL]

great video , looking forward to learn from your course

[@jollyroger7374]

Should you do one exercise for each section or multiple? And example would be should I only do one exercise for the absolute strength or multiple

[@HYUHE]

Super, thanks!

[@rickyphoenix7213]

one word. SUPERB!

[@robd5995]

I always bumped heads with my martial arts coaches because I understood to importance of strength and conditioning. They throw in 100 push ups and sit ups at the end of a 2hr full contract sparring session and I’m like bro I already did my conditioning but whatever 💀

[@jonkellyfitness3606]

Curious to know why you said “something as ridiculous as leg extensions?”

[@iscokc1259]

Are 3a, 3b and 3c done in the same set or are them different exercises?

[@timonlll5151]

Thank You For this ! I dont Go into the Gym , Just Doing all stuff at Home

[@davidmark9905]

Really love your work my friend..I'm 55 and still playing soccer with a lot younger guys . I seem to have lost allot of spring in my legs.is that just age.what do you recommend. Retire ?

[@tuckermcgill737]

Could we get a rest day, or how to know your overdoing it video?

[@danielelfipegr]

What RPE would you recommend that the athletes work at ? (specially in day 1 and 2)

[@CJStrength]

Fire Content !!

[@markbisnauth3369]

Amazing, thank you!

[@virenderdhankhar6965]

Great Sir

[@godletebrand]

i have your app and its really good! But do these cycles also work when in-season or will i overtrain? I train 5 days per week.

[@aodhanoconghaile1242]

Coach, for Technical Coordination protocols for an everyday athlete (non sport specific) just a mid 30s Dad wanting to keep in shape😂 would you change exercises each week? Thanks from New Zealand

[@projekrols4339]

Hi coach. If i am mma practitioner, what are the examples of reflexive strength routine? and for the accessory part, let say for contact sport like mma, which is more priority, Is it hyperthrophy or muscle endurance?

[@GWsoccer35]

is this a periodized program, would you call this a conjugate periodization with the alternating days?

[@GarageStrength]

not so much. It revolves more around Parabolic Periodization. See the attached link to learn more. kzbin.info/www/bejne/b4TdcqKqjMSGjrM&ab_channel=GarageStrength

[@kadenwilliams9780]

So my biggest thing is I don't know when to change the workouts like do you do the same things just inc the weight everytime for a couple weeks then switch or how????

[@sairian]

Can we do use Dumbell Snatches for technical coordinations? I've only got a smith machine so it might reduce the complexity

[@BetsyRoyallTaylorRoyall]

What do your training blocks look like?

[@joshuatuggle6156]

hey coach you think you can update this video ? feel like some of ur workout structure has changed

[@cesaradolfoortegavivas2147]

what would be some examples of reflexive strenght for lower and upper days?

[@GarageStrength]

iso hold lunges to box jumps would be a great one. plate twists to overhead lunges too!

[@mazdenng6307]

Do you incorporate agility and sprints before the strength work?

[@GarageStrength]

We typically have our targetted agility and sprint work on our athlete day. Athlete day involves little to no strength work

[@danterodriguez9954]

Hey Dane, great video learned a ton about programming! I tried signing up for the template but I am not receiving the template in my email. I only received a subscription confirmation how can we get access to the template?

[@EBL03]

You’ll get it in a few minutes after accepting the subscription

[@zachhubbard4458]

How about day 4 and day 5?

[@louisweisnagel3045]

What is reflexive strength coach?

[@Youtubewatcher350-w2b]

Can this work for football players and what workouts can you incorporate?

[@iscokc1259]

I've thought of adding 2 more days of french contrast and plyometrics, is that a good idea?

[@dayrondelgado5491]

I see that the template in the video is a bit different than the one in the performance bible, which one should I go off of?

[@j-rball1293]

What are good exercises for leg-day 2b?

[@GarageStrength]

dumbbell jump lunges is a solid example

[@realcrypto4232]

For technical coordination work what percentages are we working with?

[@nealkimchi396]

Would it be possible for you to make this for a strength hypertrophy phase for offseason training?

[@GarageStrength]

Yes! Hypertrophy work is great with joint health!

[@jimmyconverse1464]

When he says what are the goals, What is he meaning?

[@siverwangen4071]

Can an 15 year old athlete get good results with x3 full-body workouts at the gym?

[@GarageStrength]

Yes. Try a dedicated upper body day, lower body day, then a mix

[@GarageStrength]

Download our FREE Strength Program Template here 📈👇www.garagestrength.com/pages/free-strength-training-template?_pos=1&_sid=a311c1680&_ss=r&YT&Video&Template&StrengthProgram

[@twhiteofrd_1102]

Has the template been removed? There is no longer an email box showing on the page

[@chrisg577]

hey, i’m a 14 year old football player linebacker 5”7 155 trying to play running back next year, any tips ?

[@asapra7elite591]

1. Don’t ever miss a workout, consistency is the most important factor in progress. 2. Talk to your coach about nutrition and what foods you should be eating, if you don’t already, learn how to cook foods like eggs, chicken, ground beef, rice, pasta, and vegetables. 3. Play multiple sports, the best ones that can make you better at football would be track and wrestling 4. Hold yourself accountable in the weightroom and classroom 5. Keep being passionate, the grind of playing football is a lot easier when you’re passionate about it

[@DrOrr]

Would this outline also work for Hypertrophy/size focused programs?

[@GarageStrength]

Yes, it could work!

[@jimsecord4937]

Awesome

[@matthewcosgrove8116]

Amazing dilla shirt

[@christhan9704]

Will 2a 2b exercises be performed in a superset or will it be done one at a time?

[@danielcampos9995]

It can be one or the other

[@traaaaan]

I'm learning to snatch with my hockey stick. It's a $250 8oz pipe, sheeesh

[@SimbaADC]

Gave my details but didnt get the email :(

[@GarageStrength]

Did you get the email now?

[@SimbaADC]

@@GarageStrength yes! Took a while but that's no prob, thanks for all the great content

[@colinmcgee2024]

Would this apply to swimmers as well?

[@colinmcgee2024]

Is this for in-season training too?

[@joshuazammett31]

Liked for the knowledge. Subscribed for the Dilla shirt. 😂

[@JuggoJuggo]

My homemade strength training program. Eat meat and rice, lift weights, sleep, repeat.

[@liamjames7852]

My goals is strength and size I created my own full body plan hopefully someone experienced on here can tell me if its optimal? Monday strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, Pull ups 4x10, Farmers walk. Wednesday hypertrophy focus: Squat 4x10, bentover row 5x5, bench press 4x10, overhead press 4x10, chin ups 4x10, Dips 4x10, Friday Strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, pull ups 4x10, Farmers walk. And then next week alternate it other way round on Monday hypertrophy focus, strength Wednesday, hypertrophy Friday? Also as you can see every thing is strictly compound exercises the important lifts stick to the basics I find it easier but still challenge myself for the gains. Maybe I could add couple of isolations as I progress? Anyway let me know what you think hopefully this works providing my sleep and diet is right. If this is too much can someone please fix it for me I want to be able to do all these exercises in a week so please can someone fix it for me but at same time where I can do all the exercises in a week. I'm suffering with covid I'm going back gym monday last thing I want to do is to go back gym feeling lost I want gains I dont train my ass for nothing. Someone please help me I'd really appreciate it. Thanks.

[@increasingsun]

This video complicated a lot than ease process. If you had picked a stream lets say mma, then split the workout based on the stream for a week, then provided 3 exercises each from warmup to ending would have cleaned the air. There is just way too much complex jargons thrown around, which we as your consumers dont need.

[@gaeldidiermorevallejos1527]

i just want to be happy...

[@pretty_flaco]

Dilla 😗🤌🏾

[@22geralt]

Some terrible advice here. Thanks