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Undulating Sets

The term “undulate” can be defined as: to move with a sinuous or wavelike motion, or to display a smooth rising-and-falling or side-to-side alternation of movement. In undulating sets, the reps of an exercise increase or decrease from set to…

Training with Waves

The term "Waves" refers to a training methodology in which the athlete increases weight on each successive set, until they either reach the highest prescribed load or a lift is missed.  At this point the weight is reduced and the…

Part I: Coaching the Republic

“…true pilot must of necessity pay attention to the seasons, the heavens, the stars, the winds, and everything proper to the craft if he is to rule a ship.” (The Republic 6.488e). It is absurd to believe that almost 2,400…

Iron Athlete Weightlifting And CrossFit Coach August Schmidt

The Joy of Complexes

A complex is the combination of two or more different lifts in a single set. Complexes can be used for a variety of purposes and with many different modalities. The focus of this article will primarily be the use of…

Programming through Auto-regulation

For the purposes of this article, auto-regulation refers to adjusting each training session based on the athlete’s capacity that day. There are multiple ways to implement auto-regulation. This article covers the method of simply programming a “Heavy Set” at a…

Andy Timm

Overhead Lifting for Your Body

June 16, 2017

It’s pressing day in your weight training program and you have overhead press on the docket. Without giving it a second thought, you revert to your typical position: arms and elbows at 90 degree angles, and you press straight overhead.…

The Many Applications of EMOM’s

EMOM (Every Minute on the Minute) The EMOM Training Protocol prescribes that selected movements be performed “every minute, on the minute.” This format is one of the more effective methods for developing skill and power and for accumulating volume. Another…

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