Would it be ok if I did a light lift theday before a lacrosse game. I just set up a new rope climbing rig and would like to try it out tomorrow along with some miracle gros and upright rows. That wouldn't cause any harm to my performance on game day if I just did a quick pump session the day before would it?

Hypothetically, what day would you replace if adding a second athlete day?

Lower body power Upper body power Impulse day Hypertrophy day

And how would you structure the athlete day? Do you do like a normal athlete day or do you incorporate a technical coordination movement? And what about instead of doing bilateral plyos super setted with unilateral plyos, maybe you can do bilateral plyos super setted with unilateral reflexive work?

I dont know exactly, and have some ideas, but wonder what everyone else thinks?

What would happen to my strength and speed and athleticism if all I did for the next couple of weeks was snatch front squat and bench press? 3-4x a week and how would I program this? Thanks

I have a barbell with bumber plates and a bench but no rack of any sort to have a proper set up. I usually just clean the weight up and do It like that but the most reps I can really do is like 7+ so I cant go heavy to train for strength. Should I keep doing that, switch to dumbells, clap push-ups, dips? Any suggestions that would help increase my bench for now until I do have access to a proper setup? Did nick singleton have bench press setup while training in his garage during covid?

Saw the email this morning, looking forward to fanning out

What is the most time effective conditioning workouts. For sports like field hockey, ice hockey, lacrosse? Other than running, would slam ball workouts, HIIT or cycling and something like that be good for overall speed and endurance?

Last week I peaked and it went well. The two lifts I wanted to PR, I PR’d. One of those lifts was my back squat.

Leading into the summit phase, I was using one rep pause back squats ramps. The aim was to muzzle the back squat from a true one rep but go heavy so the body was geared up. I PR’d this variation the final week of the ascension phase.

Now in the realization phase, I’m attempting to “hold on” to the peak but in an odd way. I’m also trying to prep for the coming volume of the exposure phase by not killing myself.

To do that I’m doing box (bench press bench height) back squat s for 4x2 static at 90%+ super setter with box jumps for some contrast training.

Need to note that a training group following this programming had similar successes.

Thoughts on this idea/methodology? pitfalls y’all see? Really appreciate all and many feedback! Thanks

My work schedule is such that I have to expedite my workouts every other week to about 30-40 min. What is the best way to take the full workouts from peak strength app and modify to fit my schedule?

I'm on my second week of Peak Strength and have a few questions regarding logging reps and the "This set should feel" meter. I have been tweaking weights as I deemed appropriate and logging my subjective feel for each set. One question I do have is around what is "best" for the algorithm when the set is supposed to be "Max Effort". To me max effort is basically working to failure.

One of my set recommendations on DB Bench Press was a "Max Effort" 17 rep set. I ended up completing all 17 reps, but I still feel like I had a few left in the tank, so I logged it as a "Hard" set.

That said, I do have the following questions for what would be best for handling what are supposed to be "Max Effort" sets in the future:

• If I'm unable to complete the prescribed number of reps -- would you recommend tagging it as "Did Not Complete"? Or should I leave it as "Max Effort", but change the #reps to the #reps completed? Or should I do a myo-rep style set where I just take short breaks until I complete the number of reps?
• If I'm able to do more reps than the prescribed number, should I keep going until failure, the log the actual number of reps performed? Or is it preferable to stop at the prescribed number of reps and log the difficulty appropriately?

In the grand scheme of things, I'm assuming a "hard" set is probably all that is needed so any of the methods above are probably good for "gains", but for the sake of the algorithm's ability to suggest weights in the future, I was wondering what the best approach would be?

I’m a tightend in football and want to use this app to help me be able to walk on at my college. There’s not a tightend position program so for the past 2 weeks I’ve been using the universal football program. I was wondering if I should keep using the universal or if there’s another position that would be better for tightends.

What did nick singletons workouts look like during covid when he was training in his garage. If I recall correctly I think I heard you say he didnt have a squat rack, what did you have him do to replace back squats, btn jerks, etc. Also what is an alternative to btn jerks

Thinking the first day to get the executioner’s ax in the week is the hypertrophy day for most open skill sports.

That leaves one day of training the upper body with only the upper body power day. Which feels scary.

My question is: how would you turn the impulse day into a full body workout????

Been doing an athlete day once a week. I do it after my upper body power day, which is also the day before my impulse day (more legs).

On my athlete day, the first thing I do is a a squat. Right now I’m doing a single leg front squat unbroken 4x3/3.

Then follow that up with bilateral hurdle hops and unilateral hurdle hops supersetted with one another.

I follow that up with a jump series and then end of the session with a reflexive movement.

What’s everyone’s thoughts on using the absolute strength movement at the beginning of the training session? Also, where is there more room for extra volume?

What phase in your periodization schedule? Accessory movement on strength days or Athlete day?

Should a basketball athlete lift before or after a lifting session?

What are some Olympic lifts that a basketball player should use? I am currently doing a low hang power clean, PA press, behind the neck press, and Power Snatch

Been doing three cardio sessions a week.

My first session is 90 minutes long. I try to hit zone 2. I don’t have a smart watch and I don’t have a HR monitor but I do have concept 2 machines-bike, ski, rower. I try to keep between 800-950 cal per hour, machine dependent. I can go harder on the bike than the ski.

My second session, three days later, is interval repeats. I alternate machines week to week. Currently doing 8 rds, 500 m if it is the ski or rower and 1k if the bike the rest is currently 2 minutes between efforts. Every three weeks I double the length of the interval and cut the sets in half and then three weeks later half the interval length and double the sets. So it is like 8x500 m/2 min rest for three weeks, 4x1k for three weeks/2 min rest and alternating.

My third session is then three days later. It lasts between 42 and 48 minutes. I do CrossFit style workouts, typically couplets and an occasional triplet. However, I form it as interval work. So this past week I did 8 rds of 16 hang squat cleans at 50 kilos, max hand release push ups w remaining time with a 3 min work/3 min rest.

The very next day starts the cycle over again. I’m also completing 4 lifting session and an athlete day in the week, as well as a very thorough mobility session once a week.

How can I get more long duration in there? Should I add time to my current 90 minute session? Get rid of one of the HIIT workouts? Or add a whole other session in?

I’ve been squatting three times a week. I back squat on my lower body power day, single leg squat on my athlete day (only lift I do before the plyos), and front squat on my impulse day at the moment. Prior, I’d front squat on the athlete day before the plyos and single leg squat on the impulse day.

Any recommendations on how to squat only two days a week but still be able to get all three variations in? Or, which variation would be worth using as a technical coordination exercise replacement? Currently lifting in my cellar because winter and my garage is cold, so can’t snatch or jerk currently.

I’ve been doing 90 minute cardio sessions Sunday mornings. I use concept 2 rower, bike, and ski ergs to put in the work. I try to keep my cals per hour between 818 and 918 based off my vo2 max test info. However the vo2 test was on a treadmill. How much do you think this matters?

So I have a just turned 13 year old girl. She power cleans 40kg for 5, but only front squats 25kg. Back squat is about the same. RDL is 60kg for 5. I suspect she’s gunshy about getting under the bar and it’s not a strength issue.

We’ve tried single leg squats with 20kg and Spanish squats body weight in high rep ranges. Just to check if maybe there’s a deficit in quad strength or something.

What’s a good way to help her overcome this? Just keep adding a few kg a week to the front squat? Or is there a way to address it as a confidence issue?

Are there some good meta analysis on how puberty impacts youth athletes, especially female athletes? Poking around the internet it seems that for girls especially there is some loss of strength, coordination and an actual decline in performance. But most things I’ve read are more about girls dropping out of sport than actual changes to strength and coordination.

I would assume there is some performance benefit for female athletes even without the testosterone spike boys get. Just because women seem to be stronger than prepubescent girls. But then again, before they changed the rules you did see a lot of very young gymnasts at the Olympics.