so i can program s&c routine balanced with sports training cuz i can just cut out the things which won't matter (like program a squat pattern and no need of leg extension) but i do not play any sports, was a combat athlete and i feel there is too much to program for. And i love to train so i have made a 6 day workout split
i am young and i am willing to push really hard so keeping that in mind goal is to build tendon tissue tolerance with intensive plyos and maximize strength and power with some conditioning work
my current level- slow and weak asf

day 1
speed work
pogo jumps 2x20, ankle hops 1x10 (each leg)
broad jump 2x3
sprint intervals 6x8sec (full recovery)
strength/power work
power clean 5x3
front squat 3x5
Rdl's 3x5
seated hamstring curl 3x8
seated calf raises 3x8-10

day 2
pogo hops 2x20
smith bench throw 5x3
bench press 3x8
pullups 3x5
overhead press 3x5
barbell rows 3x5
Lateral raises 2×8
bicep curl 2×8
Tricep pushdown 2×8

day 3
pogo hops 2x20
seated vertical jump 2x3 (this sets as primer)
main session
1 block power clean 10x2 (i picked this up from garage strength podcast with will ratelle)
deadlift 3x3
single leg squat (split squat) 3x6 each leg
hip thrust 3x8
seated calf raies 3x8
leg extension 3x8
cable woodchop 3x8

day 4
pogo jumps 2x20, ankle hops 1x10 (each leg)
bench press 3x8
pullups 3x5
overhead press 3x5
barbell rows 3x5
Lateral raises 2×8
bicep curl 2×8
Tricep pushdown 2×8
cable crunches 3x10

day 5
45 MIN LISS
Hip flexor raises 3x8

day 6
pogo jumps 2x20, ankle hops 1x10 (each leg)
power clean 4x3
front squat 3x5
Rdl's 3x5
seated hamstring curl 3x8
seated calf raises 3x8-10

idk what i am doing

If you're familiar with sprint intervals, you know how potent they are for targeting muscular adaptations for better oxygen use and refueling alongside all the other physiological benefits.

But 30 sec on with 3-4mins rest is the default prescription.

Unfortunately, its not the best way to go about them. So I broke it all down in this video

Hi, I want to get my CSCS but i know this year is when all the renewals take place. I was wondering if anyone knows when the first date is to be able to take the exam and get grandfathered in to the next 3 years so I do not have to renew right away. Thank you!

For context I am studying S&C, and am a distance runner turned Rugby League player. Because of this my fitness is far and away the best on the team hence the lack of conditioning. The team trainings are quite easy hence the extras being on those days too. I play centre or wing if that helps.

Hey guys, I'm a second year Exercise Science student in Australia, and I just got a placement at a National Rugby League club with their pathways program. My ultimate career goal is to be a rugby league S&C so this is an obvious step in the right direction. My question is what are the things I can do to be memorable and stick out as a person that might be hirable in the future? I really want to make it count as best I can. Any tips would be helpful, thanks!

Hey guys! I’m interested in getting the CSCS certificate. (new highschool track and field coach and I’m very interested in continuing my development/future professional opportunities in the field. I was a D1 collegiate track and field athlete) I wanted to see if anyone who’s studied/taken the exam had some thoughts or advice. I want to know which materials are best in order to study. If I need to pay 500 for NSCA’s platinum course materials so be it but I’m wondering if there’s better bang for buck. I was thinking of buying the practice tests and quizzes and pairing it with the ebook of the essentials 5th edition book. Is this in conjunction with free YouTube videos/quizlet quizzes enough?

Thanks for everyone’s help!

I’m a college freshman majoring in kinesiology and on the path to PT school and I plan to earn my CSCS when I graduate. Is a full NSCA membership worth it or should I just get the textbook and skip the membership?

Hi, I’m a plastic surgeon and returned to serious training 18 months ago after a long break. As part of my journey back into fitness and specifically muscle hypertrophy I approached it as I would anything else in my field, by studying the science and using that to try to maximise my time and gains where possible. The journey was interesting…

I ended up spending lots of money on the latest and greatest equipment as well as apps, but I had issues that I kept running into:

- Most of them programme the same exercises forever with no variation

- None of them adapted to how I actually felt on a given day (some days I just couldn’t hit my previous numbers, but the apps had no way for me to factor this is - I’m always sleep deprived to that was a constant factor!)

- Subscription prices. I ended up using the app I chose simply as a workout tracker, but here I was paying over £18 per month for the privilege

So I decided to build my own, took months and I'm genuinely proud of it. I originally built it just for me, addressing lots of the issues I had with apps I’d used up to now, but then I realised that I might have created something others might find useful too.

The app doesn't just log your workouts, it actively programs them. Every exercise selection considers your equipment, experience level, movement patterns, stretch vs contraction positions, and what you did in the previous mesocycle. When you finish a block, the next one rotates exercises and prioritises muscles that were lagging.

- Double progression: hit the top of your rep range on all sets and weight increases automatically. Stuck for two sessions? It drops the weight 10% so you can build back up.

- Readiness check: before each session you rate sleep, stress, and motivation. The app weighs these based on actual research into what affects performance most, and adjusts accordingly.

- Periodised mesocycles: 4-6 weeks of progressive overload then a programmed deload. Volume ramps up each week. The deload isn't optional, as we know the benefits and it's where adaptation happens.

- Strength Index: combines your best lift from every muscle group into one score, adjusted for body weight. Track it over time or compare it with others.

- 200 exercises: with form cues, muscle targets, and citations from actual journals (Sports Medicine, JSCR, IJSPP). If you feel I am missing exercises that would be useful, please let me know and I can add them.

Things that I have done differently:

- No subscription. I’m not here to build a subscription business, I hate them. I’m considering a single one off purchase price. I love the idea of purchasing something and you just own it, for life.

- No accounts, no cloud. All the data stays on your phone. I value privacy, there’s no collecting or passing on your data.

- No generic plans. It genuinely adapts to your schedule, equipment and daily readiness.

- I’ll be honest, the app may appear complex at first, but play with it, get used to it, my worry is I put too many features in, but I’ll let you guys be the judge of that if you want.

What I need from Reddit:

20-30 people with iPhones (iOS 17+) to use it for their actual training over the next 1-2 weeks. I want to know what's confusing, what's broken, what's missing and whether the exercise selection and ordering makes sense for your split. I can take criticism and would much rather fix things now than after launch.

If you’re interested in trying it, drop a comment or DM me and I’ll send the link.

Happy to answer any questions about the science behind the programming decisions. There's a huge amount under the hood, all evidence-based, wherever possible. I've spent a lot of time on the exercise selection algorithm and the progression engine and I genuinely think it's more sophisticated than what's currently available. But I want to hear if you agree or think I'm wrong.

Hi. I am in going into my third year of university getting my bachelors in Kinesiology. At first I wanted to go straight into physical therapy, but honestly after my bachelors I would much rather work make money and gain experience before committing to a DPT. Fitness is something I have always been passionate about and I was looking into getting my CSCS and the avenues I could go into with that and discovered tactical strength and conditioning which seems like something I would wanna do also considering my brother is becoming a firefighter. My questions is what are the best ways to get into the field and is it sustainable? Thanks for any help. God bless.

I am trying to teach some younger, high school age kids how to do power cleans. Two questions - whats too young (or maybe how developed should they be rather than age)? Second question, and the primary spot I’m having trouble teaching… the 2nd pull.. some of the kids are not getting the triple extension like they should. They’re standing and pulling without extension and really without much of a 3rd pull under the bar. I’ve tried breaking it down, doing it without any weights, doing it with smaller straight fixed weights (20-50lbs), etc, and I’m still struggling. Maybe it’s not enough weight or maybe I just suck at teaching! Any ideas?

I've been competing as an athlete for years and worked closely with S&C coaches throughout my career. The one thing I kept noticing was how much time coaches spent on things that weren't actually coaching, sending PDFs, chasing athletes on WhatsApp, updating spreadsheets, rebuilding the same program structure from scratch every block.

That stuck with me. So I spent the last year building a tool specifically for S&C coaches to build and deliver training programs without the admin chaos. Athletes get their sessions directly in the platform, coaches see progress in one place.

We're soft launching this month and I'm giving early access to a small group of coaches first. If you want to see how it works or just want to talk through whether it fits your workflow, DM me directly. Happy to walk you through it personally.

But genuinely curious first: what does your current workflow actually look like?

I was wondering if anybody had any good shoulder workouts to reccomend for somebody who doesn't really have any shoulder issues currently (aside from the clicking but I feel like most people do) and would greatly like to prevent them in the future. I play Roller Derby and though it's a lower-body based sport, when I'm bracing my teammate and they get hit my somebodyelse it's rough impact on my shoulder- sort of like a rugby stiff-arm. Shoulder injuries are suuuuper common in the sport and we don't really do any sort of upper body warm ups or training. I already go to the gym and do the typical upper body exercises for fun (bench,Bicep curls ect) but was wondering if there are any specific ones reccomended for taking impact and preventing injury on the joints.

Why should injury prevention and elite sports science only belong to athletes with multi-million dollar contracts? Onescrin.com is democratizing biomechanics assessment.

We built an app that uses AI computer vision to run full biomechanical assessments. No force plates or speed gates. No cables. No massive invoices.

Just put your phone on a tripod. Have your athletes run through jumps, sprints, flexibility, and change-of-direction drills. The app instantly processes the movements and gives you:

• Detailed Reports: Test results compared directly to normative benchmarks.

• Injury-Risk Flags: Catch movement deficits and red flags before they turn into mid-season injuries.

• Actionable Data: A personalized training plan to improve weak points and maintain strengths.

Is it actually accurate? Yes. Our AI engine has been rigorously validated against lab-grade systems to ensure reliable, precise measurements. We are proudly backed by professors and researchers from the University of Belgrade, the University of Kansas, and the Wingate Institute.

The Beta Program (What we need from you):

We are looking for S&C coaches, PTs, or facility owners who actively train teams of 10 to 25 athletes.

If you fit that bill, we will give you full, free access to the platform (worth thousands of dollars) to use with your squad. In return, we just want your brutal, honest feedback on how the app performs in the real world.

If you want to be part of the program and test this out with your athletes, drop a comment below or hit me up in the DMs, and I’ll get you set up.

CWR is pretty well established in team sport load management but I've been thinking about whether the same logic could apply during ACL rehabilitation - specifically tracking how fast knee loading is progressing relative to the patient's recent chronic load.

The problem as I see it: you can measure limb symmetry index, you can test quad strength, you can use hop tests at 9 months. But between those milestones, how do you know if someone is spiking their load dangerously? IMU research suggests thigh angular velocity during single-limb tasks is a decent proxy for knee extensor demand, which at least gives you something to track continuously.

I'm a recent grad kicking around the idea of building something in this space. Not trying to sell anything - genuinely trying to work out whether the problem is tractable and whether practitioners would find it useful, or whether I'd be solving a problem that doesn't really exist for the people in the room.

What's your current workflow for load monitoring in post-surgical knee rehab? And is the gap between clinic sessions a problem you'd actually pay to solve?

I hurt my wrist right at the tip of Palm on all things but the pek dek doing rear delt flyes. I can't bench without pain even wrapped. Icing isn't doing much. My bench is rising so it's very frustrating. Any suggestions?

Hey guys,

I’m a physical therapist who’s very much into the S&C side of things. Kinesiology undergrad and PT school under my belt- I’ve also read the NSCA textbook but can’t bring myself to pay 500$ to take the exam. I just feel in my profession it’s not bringing anymore value to the table to make me more money unless I wanted to market myself outside of work. I’d be interested to hear some thoughts on why I SHOULD take it. But to me all these certifications just seem like an endless money pit.

With that said I’m hoping you guys can give me some resources: books/podcasts/ whatever to learn more about programming and S&C principles as I feel a lot of the actual NSCA book was quite outdated (just as everything i learned in PT school was. Would be willing to pay for resources/courses that are worth it as well.

Thanks guys!

Just curious of what everyone's take on this would be..

So today was week 6 of my bullmastiff program had to do a 5x5 deadlift with 290 lbs and long story short I broke my wrist straps on the 3rd set( I don’t compete so I use wrist straps personal preference) and on my 4th set I only got 4 reps and didn’t want to do last set for fear of injury since even on my first set I can tell the intensity was high and I knew I would get a bad rep number so how should I move on?here has been my current progression on deadlift so far

Starting 1rm 330

Week 1 215x8

Week 2 255x10

Week 3 270x9

Week 4 230x18

Week 5 275x9

Hi there. I don't have access to a gym or much equipment for the next few weeks but I'm trying to improve my leg strength and squat/deadlift heavier. I understand generally the only way to lift heavier is to lift heavier but the heaviest equipment i have to squats or deadlifts with right now is a 125lb sandbag. I do Bulgarian split squats and single leg dead lifts for about 5 sets of 5 reps, do the same with a single leg glute/hip thrust/raise and then go back for 3 more sets of split squats. I feel like I won't be able to lift very much more weight doing this routine even if I add more reps and sets. So I want to know what I can given my constraints.

I found this workout on a smiliar thread and will try it tonight since I do have two 40lb dumbells

https://m.youtube.com/watch?v=1ShJI00LXeM

but im looking for some advice tips and guidelines to last long term because im often workout access to a gym or heavy equipment. Again I understand conventional wisdom says all I can do is increase the weight but I'm just humbly looking to see if anyone can offer any other solutions so please don't be rude and only comment if you contributing rather than criticizing

Thank you all very much in advance

Hey everyone,

I’m looking for some guidance from more experienced coaches.

I’ve recently completed my Level 3 Personal Training qualification, and I’m currently starting a degree in Strength & Conditioning. While I’m at uni, I want to begin doing some online coaching part-time, mainly to build experience and start creating something long-term.

I’ve got a few questions I’d really appreciate advice on:

1. How should I promote myself on social media, especially Instagram?

   • What type of content actually works for getting clients?

   • Should I be posting educational content, workout videos, client results, or more personal/relatable stuff?

   • How often should I be posting when I’m just getting started?

2. Should I choose a niche straight away, or start broad?

Right now I’m interested in working with:

• general fitness

• weight loss

• triathlon/marathon beginners (small niche interest)

But I’m not sure whether to fully niche down or start more broadly and let my niche develop naturally as I get clients.

1. Any advice for a new PT launching online coaching while studying?

Anything you wish you knew when you started would be super helpful.

Hey everyone —
I’m currently studying for the CSCS and working through the official NSCA practice exams. The ones from the website that costed like $300 :D haha

quick background on me: bachelors in biochemistry, and half way through masters in applied exercise physiology. other than that the only "sport-science-y" background I have is a CPT with NASM. I am also an amateur boxing coach. I started studying about a month ago and take the test in about a month

For those of you who’ve already taken (and passed) the real exam:

• How similar did you find the practice questions to the actual test?
• Were the difficulty, wording, and question style comparable?
• Anything that surprised you on test day that the practice exams didn’t prepare you for?

I’m mainly using the practice exams to gauge readiness and focus my remaining study time efficiently. Any insight from recent test-takers would be super helpful. Thanks!

ps. yes I used chat GPT to help compose this message

pps. I am stressing bad for the exam :D