Free Stuff

Just some free stuff to help you get stronger.

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Squats & science coaching - 6 week beginner volume block

6-week Powerlifting program for beginners. It is designed as a generic volume block for a beginner powerlifter. You're free to download the program and follow it.*

 

Squats & science coaching - 6 week beginner peak block

6-week Powerlifting program for beginners. It is designed as a generic peaking block for a beginner powerlifter. You're free to download the program and follow it.*

 

squats & science coaching - 8 week intermediate strength block

8-week Powerlifting program for intermediates. It is designed as a generic, strength block for an intermediate powerlifter. You're free to download the program and follow it.*

 

squats & science coaching - 14 week ADVANCED StRENGTH block

14-week training block. It is designed as a generic, strength block for an advanced powerlifter. Should have experience with RPE and the various exercise variations programmed. You're free to download the program and follow it.*

*DO NOT SELL AS YOUR OWN

COMPETITION:
A Powerlifter’s Guide to Attempt Selection - Matt Gary
A Powerlifter’s Guide to Making Weight - Matt Gary

SQUAT:
Squat Set-up Tutorial - SSPT
Squat Biomechanics & "Buttwink" - Bret Contreras
Squats Part 1: Fold-Ability and Proportions - PersonalTraining.com
Squats Part 2: Fold-Ability and Proportions - PersonalTraining.com
Untamed Strength: How to Squat High and Low Bar - Alan Thrall

DEADLIFT:
SSPT's Deadlift Table - SSPT
SSPT Deadlift Method - SSPT
Deadlift Setup - Mark Rippetoe
Deadlift Anatomy - Mark Rippetoe
Deadlift Load Order Error - Kelly Starrett
Using Lats - RTS
Straight Back vs Rounded Back - RTS

PROGRAMMING:
Prilepin's Table - SSPT
Auto-Regulating Volume - RTS
Gauging RPE - RTS
Periodization - RTS
Reactive Training Systems General Program - RTS
Daily Undulating Periodization - Dr. Zourdos
Raw Powerlifting Training Priorities - Dr. Israetel
Training Frequency - Dr. Israetel
RPE Training - RTS
Opportunity Cost - RTS
Powerlifting Basics - Powerlifting To Win

NUTRITION:
Nutritional Priorities w/ Dr. Israetel - Renaissance Periodization
Muscle & Strength Pyramid w/ Eric Helms - Team 3DMJ
Unbiased Source on Nutrition - Examine

WARMING UP:

Dynamic Warm Up - Dr. Zourdos

Everything on Stretching - Paul Ingraham of Pain Science

OLYMPIC WEIGHTLIFTING:

How to Snatch Part 1 - California Strength
How to Snatch Part 2 - California Strength
How to Snatch Part 3 - California Strength
How to Clean Part 1 - California Strength
How to Clean Part 2 - California Strength
How to Clean Part 3 - California Strength
How to Jerk Part 1 - California Strength
How to Jerk Part 2 - California Strength

MISCELLANEOUS:

The Belt Bible - Greg Nuckols of Stronger by Science

Top 10 Habits of the Most Accomplished Strength Athletes - Brady Stewart