programs that work 3.1 & 3.2

Once a year, we ask all the elitefts™ team members, writers, volunteers, and friends to come together and produce a Holiday Training Manual that will become the best eBook of the year. All of these elitefts™ Holiday e-books are priced under $20.00 and every cent gets donated to The Make-A-Wish Foundation® of Ohio, Kentucky and Indiana.



If you scan the web for other programs, methods and training protocols you will find very few for under $20.00, and you will not find any that have over 40 programs by people who actually know, live, coach and do what they preach. You are lucky to find ONE that is written by someone who has lived and coached Under The Bar.



If you were to hire just one of these coaches to write a program for you it would cost far more than your investment in this e-book. There are even several contributors that have NEVER publicly released any of their programs until now. Nonetheless we guarantee these manuals will exceed your expectations or we will give you your money back.



Yes, you read that right. THESE manuals. This year we had hundreds of programs sent to us and cut these down to the best of the best and still couldn’t fit them all in one manual.

What will this do for you?

These books are packed with over eight hundred pages of detailed training instruction. Featuring over eighty expert programs, these contain more practical information and inspiration than you could find in decades of independent research. Whether your goal is to increase strength, muscle size, athletic performance, and powerlifting totals, or whether you simply desire to become the very best non-competitive gym meathead you can be, these eBook can serve as your road map to make it happen. Prepare for the best year of progress in the gym!



These are without a doubt the best eBooks we have ever been a part of —perhaps the best eBooks on training ever compiled.



As with our previous holiday eBooks, all proceeds from this book go to The Make-A-Wish Foundation® of Ohio, Kentucky and Indiana to help provide wishes for children battling life-threatening illnesses. For many of these children and their families, the wishes granted give them a short reprieve from the treatments, tests, and medical procedures that have become a dominant part of their lives. This is an important cause that relies on the kindhearted assistance of businesses and individuals. Your purchase makes a difference in the lives of these families.



While you certainly will be bettering yourself and your lifting career with this manual, that’s just a perk. Helping to bring a little hope and light into a child’s day—that’s a greater accomplishment than any PR will ever be.

*The 2013 MAW eBooks are only available for purchase during the holiday season. These eBooks will expire on December 31st

Get the Programs That Work E-Books here

Table of Contents (Volume 1)

Raw Powerlifting, Building the Core Lifts by Clint Darden

Jump Higher and Run Faster - Utilizing Contrast Training to Become More Powerful by Nic Bronkall

Conjugate Periodization for Novice Powerlifters by Dave Kirschen

8 Week Training Program for Swimming by Craig Sowers

12 Weeks to Push-Pull PRs (For Beginner and Intermediate Lifters) by Andrew McGunagle

Softball Training Principles by Dan Stevens

Basic Powerlifting Program by Bryan Mann

Basketball Programming by Brad Potts

Triphasic C.C Template by Jennifer Petrosino

12 Week Program for Athletes by Todd Hamer

12 Week Conjugate Program for Raw Powerlifting by Joe Schillero

High School Throwers Freshmen Cycle by Mike Gattone

3 x 3 Variation by Gabriel Naspinski

In-Season Strength Training for Soccer by Mladen Jovanovic

Comeback Routine by Al Caslow

12 Week Lacrosse Strength and Power Program by Mike Kozak

Iron Lion Strength Method-Linear Periodization-Mark I by Alexander Cortez

Pre-Season Wrestling Training by Jim Kiritsy

A Pre Raw Meet Cycle by Scott Yard

8 Week Off-Season Strength Training for Football by Mark Watts

The Transition Program by Mike Stuchiner

Men’s Basketball Training by Matt Rhodes

10 Week Sumo DL Cycle by Zane Geeting

9 Week Summer Football Weight Training Program by Chad Scott

Never Drop A Deadlift – Grip Program by JL Holdsworth

RTS Warm Up by Mike Robertson

Deadlift Program When Not Squatting by Matt Ladewski

Rehab Workout by Jeff Guller

Rest Not Rust – Two Weeks Leading Up To A Bench-Only Meet by Vincent Dizenzo

3-Way Split Push/Pull/Legs by Shelby Starnes

Bench Program for Geared Bench by Josh McMillan

Beginner’s Program by Adam Driggers

Matt Kroc Bench Program by Matt Kroc

Just Dance for the Wii Training Program by Mark Watts

10 Week Bench Program by Joey Smith

Prowler Training by Harry Selkow

The World’s Strongest Man Experience by Clint Darden

4 Week Special Needs Training Plan by Sheena Leedham

8 Week Program to Improve your Powerlifting Total & Strongman Events at the Same Time by John Gaglione

Speed and Conditioning for the Young Athlete by Julia Ladewski

6 Week Training Program for 2013 NAS Master’s Strongman Nationals by Chase Karnes

Maximum Effort Training for the Front Seven by Joe Kenn

Seven Week Squat Phase by Leo Totten

5 Week Women’s Soccer Strength Training Program: Speed Strength by Ed Smith Jr.

6 Week Pre-Competitive Phase Basketball Speed, Agility, & Conditioning Program by Matthew Nein



BONUS PROGRAM



70 Week s4 Training Program by Dave Tate

This is the actual set by set, rep by rep and percents used for the lifters who train at the s4 compound. This Program is split into 4 phases:

*Phase 1 - 33 Weeks Based on Building Muscle Mass (to move up a weight class.

*Phase 2 - 8 weeks based on the setting up this new muscle into a working unit that will be used to build absolute strength.

* Phase 3 - 13 weeks of building strength and technique back to baseline meet prep.

* Phase 4 - 16 weeks of peaking absolute strength levels to PR levels.



Summary: Many s4 lifters wanted to move up a weight class. Rather than doing this by getting fat this program was designed to build muscle mass allowing them to fill out the next weight class up. While doing this a certain level of absolute strength was (and always will be lost). This is when strength capacity needs to be restored and then built to higher levels due to the increase in muscle mass. All goals were exceeded!





Get the ebooks here





Table of Contents (Volume 2)