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• Free Web Articles

  • Dan Baker deadlifting 205 kg x 5 reps with some of the Broncos watching
  • Dave Hala smashes out a 182.5 kg bench press to set new Broncos bench record
  • Lagi Setu power cleans (from hang) 147.5 kg for Brisbane Broncos club record
  • Sercia deadlifts 100 kg at 41 kg bodyweight
  • Weighted pull-ups
  • GERMAN VOLUME TRAINING
  • The DVD on Progressing the Difficulty of Body-weight exercises for Child & Youth Resistance Training is now Available
  • Introducing Hanging Gym Handles
  • A few quick tips on how to choose and set up your bands
  • Great Dan Baker Training Quotes

You will need to download these explanatory notes to help you “decode” or understand how I write a program.  
explanatory-notes-for-programs1

Just how do you accurately determine how much weight to lift in many different exercises when you are an  inexperienced athlete or as a coach, when you have lots of inexperienced athletes to train?  I use this Table 3, along with the %1RM contained in programs 1 and 2.  Basically use the %’s that are already contained [...]

Ever wanted to deermine your 1RM without going through the process? These tables give good estimates of your 1RM in multi-joint exercises such as bench press, pull-ups (chins), squats, deadlifts and so on. Table 1 is for inexperienced and novice trainers whereas Table 2 is for more experienced trainers or even those just accustomed to [...]

This is the progression on from program #1. The exercises are the same, it is merely a progression in intensity. Once young athletes have completed these two basic introductory programs, they are well prepared for more advanced training including some basic, introductroy power training. Download the excel file.
program-2

This program is the introductory program I give most young athletes who commence barbell training around 15-16 years of age. Download the Excel file.  program-1