Workout Programs

Vertical Jump Bible – Results & Review

The Vertical Jump Development Bible is a comprehensive 148 page PDF by Kelly Baggett that can help you jump higher. There are chapters on strength training, Plyometrics, Rate of Force Development (RFD) and the Central Nervous System (CNS), followed by multiple programs. I tried one of these programs and shared the results below. Training Concepts It would feel incomplete to …

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Bigger Legs in 8 Weeks

I tried out this workout which is lifted directly from an article on T-Nation called “No Weights Big Wheels”. The appeal was that it’s body-weight only leg training and I was curious to see the effect it would have. It’s a single session a week, done in conjunction with your existing leg workout, so you substitute one of your leg …

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Bigger Arms in Six Weeks

I was surprised to see people in the fitness industry charging money for basic arm programs. Once you know the fundamentals you could come up with 100 programs that all work equally well, and none cost money. What I decided to do was take the basic principles in my Bicep Training and Tricep Training guides, (also a few from Forearm …

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Pre-Season Fitness Training For Soccer

This is a modified version of an existing program to make it more suitable for soccer. The template I’m using is Westside For Skinny Bastards 3, specifically the Speed & Strength Template. If you wish to change any of the gym exercises then visit the original article to see the options you have available. Monday Monday is the first upper …

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German Volume Training Program

German Volume Training (GVT) was popularised by the late great Charles Poliquin back in 1996, though the practice of volume training has been around far longer. The main principle is to use time under tension (TUT) to elicit muscle growth, by attempting 10 sets of each exercise. It’s known for being one of the best ways to put on mass …

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Starting Strength Program

Starting Strength is a program written by experienced strength coach Mark Rippetoe and centres around five primary lifts. It is a linear progression program meaning you slowly add weight every session to increase your strength over time. Weekly Layout Starting Strength involves five exercises in two sessions, alternated over two weeks Every session starts with a squatSquat, OHP (Overhead Press …

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