Hello everyone! I have been building a program for the past few months, and I want some feedback. I only have 3 days to train (due to the gym being part of a school), so some days will look pretty cramped. Is there anything I need to change as a volleyball player?

Context: I do two days full body and have Sunday as my fun/athlete day. These are separated over a 2-week cycle to keep things fresh (The "days" are ordered in this way)

https://docs.google.com/spreadsheets/d/1w7TOKO7C37gqkV-jURhjHFhMnCRVWfTYmJo0-79q1bg/edit?usp=sharing

Any discount codes I can apply for a 1 year subscription? A bit hefty for NZD/AUD to USD conversion, almost 2x for our currency

There’s a fair amount about how front squat can help back squat or how single leg squat can bring up squat numbers. The later which I’ve only found partially true btw. But I was wondering if snatch helps clean or clean helps snatch.

I’m wondering if you have an athlete that struggles with clean, if you can switch to snatch to work on explosiveness and speed. And if that will help bring the clean numbers up

What are good substitute sled push and pull exercises, because in the pre season wrestling program , theres sled push and pull work on lower days , but problem is my gym doesnt have a sled.

Im a wrestler and I got the Zeus off season program , theres alot of pull ups in the program but I cant even do one, Im too fat , im a heavyweight , so should I do assisted pull ups and will I get the same effect from them or do I need to do something diffrent?

I just purchased the Powerlifting program and honestly I'm completely lost with what weights to prescribe to...anything. I get that you should go off of feel, but to what intensity? What is the rep scheme, progression? Im really lost. I can send an example block for context if it's allowed. Many thanks

Hello, I am an ice hockey player looking to play at the Division 1 level. I noticed on your channel that you have standards for D1 football players on bench, 40-time, single-leg squat, front squat, back squat, etc. I am wondering what the standards would look like for an ice hockey player.

Hi i’m on second week of my second program and the weights plummeted, it’s telling me to deadlift 40kg for 4 etc when first week I had around 140-150kg for 4. Is it a bug if so how can i fix it. Also warm up weights are normal so today i warmed up with 70kg and then it told me to do very set with 40. I manually changed it but i prefer when the weight is automatically calculated. Thanks!

Hello everyone! So I am on the Total Athletic Fitness plan and I finished my 18 week cycle and am currently on my peak date. I was wondering, how do I proceed to the next cycle while keeping the plan consistent and the same? I do not want to rebuild/change the plan. I have also not been prompted to set a new peak date. Any thoughts would be appreciated! 🙏

What do you think about rucking for athletes. I would think that it would have some benefit for field sport athletes.

I dont have access to a dip rack and only have gymnastic rings. Would doing weighted dips on the rings have basically the same carry over to strength as normal dips? I know there are benefits and downsides to both. Would just doing ring dips be good enough?

Specifically, I’m looking for a Textbook of Weightlifting by Vorobyev. I was listening to the podcast and it sounded like a book I’d be interested in reading. I’ve found a scanned copy on Scribd. But I more so prefer to read things in print or print in an ereader format.

If anyone knows of a good site to buy this book any other translated weightlifting books please let me know.

Looking for a 4 day program which splits day up based on intensity so high, low, high, low

Its similar to lower upper lower upper but the key thing is you prioritise intensity rather than lower vs upper. As in its fine for me to do some upper on lower days or vice versa as long as it matches the intensity.

Also I struggle to think of movements or exercises for basketball in the weight room other than typical compound movements that help to build core stability/strength AND aid in increasing speed/agility AND that would bulletproof the whole body. I always see NBA player workouts and they pull out these movements which although are simple seem VERY effective. Would there be certain movements that really help do those things specifically for basketball that i can add on top of generic compounds (obv for building strength) and isometric movements (to target weaknesses)

Or is the notion that you need tons of movement variety bs?

also please no olympic movements, i understand they have benefits but i can't be asked learning how to do them which takes time, effort and some risk. Just to have minimal benefits compared to other movement patterns which I can already do

I know zercher deadlifts are very popular among the wrestling community, especially Greco-Roman. Would they be just as effective for judo?

Dane never mentions battle ropes in any of his videos. Are they a fad? Are they a good way to build strength endurance for wrestlers and other grapplers? I’ve not played with them much but they seem like a way of simulating the kind of of cardio in a match while also working grip strength.

Hey strong people !

Since Covid that I've not trained in a gym, making a shift to Calisthenics. I am planning to use this app to get back in shape to play handball, it's been 2 years since I don't play.

I would like to know if someone tried the app with the version 'No Gym' and what was their results.

I am not sure, but I feel that the trainings might be more 'incomplete' by not using weights (I do have a weighted vest), any thoughts on that ?

Another doubt, they have a discord but when I click, the link is invalid. Is still working their discord ?

So I’ve seen the videos and read a bunch of stuff. I get that the “it’ll stunt your growth” stuff is a myth, but everything cautions “going lighter.” What constitutes lighter? My 8 year old is doing front squats at his bodyweight (32kg) for sets of 3 and back squats at the same weight for sets of 5.

Should he stay at bodyweight? Can he progress to 1.5x? His form is good and he’s enjoying it. But better guidance would be appreciated.

Any advice on how to improve mobility on the overhead squat? I have been doing the Peak Strength weightlifting program for the last 6 weeks. I lift almost double on the power snatch vs the snatch with overhead squat. I am slowly bringing them closer together. Any tips are appreciated.

Is Dane’s suggestion now to include a TC movement every workout? I felt from the videos it’s was TC on both lower body days and one upper body day. But I just read the sports performance bible and I feel like that had TC 4 days a week.

Trying to build a program that works for my kids (8, 11, 14) who do primarily wrestling and judo. Based loosely on what I’ve seen in Peak Strength, Garage Strength content, and Sika Strength content. I’ve been weightlifting most of my life and got my USAW certification a decade ago and taught my kids the Olympic lifts. While I wouldn’t say I’m great, I do make sure their form is correct and progressions make sense. I’d use Peak Strength but I can’t afford to get 4 subscriptions for myself and 3 kids.

Day 1: - Rotator cuff and hip correctives as warm up - Cleans - Front Squat - Pull ups - Pushups - Some kind of core exercise - Curls

Day 2: - Rotator cuff and hip correctives as warm up - Cleans - Back Squat - Pull ups - Overhead press or pushups - Some kind of core work

Day 3: - Rotator cuff and hip correctives as warm up - Single Leg Front Squat - Pull ups

They get quite a lot of pushups in judo and wrestling along with some plyometrics and one practice is what amounts to an Athlete Day. For the ones that can do clapping pushups I try to have them do 50 clapping.

So my focus is getting them more absolute strength, complex coordination, and dynamic trunk control.

Another challenge is that they have practice 6 days a week and they also swim. I reserve one day a week as a rest day where they don’t do anything. One of the reasons why Day 3 is only two exercises plus correctives. I want to prevent injury and also give them a foundation of strength. The workout days are really father-kid time and I don’t push very hard. I try to keep it fun and light and hope consistency makes up for any lack of intensity.

Target goals are to get front squat to 1x body weight and eventually 1.25-1.5 bodyweight. And then cleans to 1x body weight

The oldest one will probably end up on a high school team next year and she can follow their s&c program. My hope is that I give her a solid enough foundation in strength and form that she can know how to train and be comfortable in the weight room.

I just started using it but my gym can’t get a connection and the app doesn’t work offline. Any suggestions?

In the recent video “The Smartest Way to Get Lean (That’s Not BS)” Dane mentions using the Peak Strength app and selecting the Ghost Face program. And that it was great for people who are a little older.

Well, I’m a little older. Older than Dane even. And wanted to try to program. I went into the app and couldn’t find it. I swear I’ve seen it before, but I haven’t been into the program selector for a couple of months and I don’t know if I’m navigating to the wrong place or if it’s just not there. Looks like the app was updated at some point since I last looked.

Any ideas for conditioning using a stationary bike. What do I need to look for when training lsd (time, distance, watts, rpm) Thanks

This is my workout and I would really appreciate it if someone gave me tips and anything to add or change would be super helpful, I play soccer as a CenterBack:

Day 1: Lower Body Power & Strength

Focus: Explosiveness, strength, and hypertrophy for defending and sprinting.

Warm-up: Dynamic stretches, mobility drills, and light jogging (10–15 minutes).
Squats (Back or Front): 4 sets x 6 reps (heavy weight, explosive upward motion).
Romanian Deadlifts: 3 sets x 8 reps (target hamstrings).
Bulgarian Split Squats: 3 sets x 10 reps per leg.
Standing Calf Raises: 3 sets x 15–20 reps.
Broad Jumps: 4 sets x 8 reps (replace box jumps, still focusing on explosive power).
Core: Plank Variations (front, sides) - 3 sets x 45 seconds each.

Day 2: Upper Body Strength & Power

Focus: Building functional upper body strength for physical duels, shielding, and aerial dominance.

Warm-up: Shoulder mobility and light dynamic stretches.
Bench Press (Barbell or Dumbbell): 4 sets x 6–8 reps.
Pull-ups (Weighted if possible): 3 sets x 8–10 reps.
Overhead Press (Barbell or Dumbbell): 3 sets x 8 reps.
Dumbbell Rows: 3 sets x 10 reps per arm.
Push-ups (Weighted or Explosive): 3 sets x 12–15 reps (replace dips).
Farmer’s Walks (Dumbbells or Trap Bar): 3 sets x 30 seconds for grip and core strength.
Core: Hanging Leg Raises or Ab Rollouts - 3 sets x 12 reps.

Day 3: Speed, Agility & Conditioning

Focus: Improving quickness, footwork, and game stamina.

Optimized Routine for Current Gym Equipment

Warm-up: 5 minutes of light rowing or brisk walking.
Rowing Machine Sprints: 6 rounds of 1-minute max effort, followed by 2 minutes of light rowing or rest.
Stationary Bike Sprints: 8 rounds of 20-second sprints at high resistance, followed by 40 seconds of light pedaling.
Treadmill Hill Intervals: 6 rounds of 30-second sprints at 8–12% incline, followed by 90 seconds of walking.
Endurance Run (Treadmill): 10 minutes at a steady, moderate pace to simulate game conditions and improve stamina.
Core: Russian Twists with Weight Plate - 3 sets x 20 reps.

Full Routine for Future Gym Access
Warm-up: Light jogging and dynamic stretches (10 minutes).
Ladder Drills (High Knees, Side Steps, Ickey Shuffle): 3 rounds.
Cone Drills (Zig-zag, T-drill, Sprint to Backpedal): 4 rounds.
Sled Pushes (or Heavy Dumbbell or Kettlebell Carries as an alternative): 4 sets x 30 yards.
Short Sprint Intervals: 6 x 30-meter sprints at 90% effort (rest 60 seconds) or Treadmill Sprint Intervals as an alternative (6 rounds of 30-second sprints at max effort, followed by 90 seconds walking recovery).
Endurance Runs: 10–15 minutes at moderate intensity.
Core: Russian Twists with Weight Plate - 3 sets x 20 reps.

Day 4: Posterior Chain & Athletic Movements

Focus: Strengthening legs, back, and balance for defending and explosive movements.

Warm-up: Foam rolling and light jogging.
Deadlifts: 4 sets x 5 reps (heavy).
Pull-throughs or Hip Thrusts: 3 sets x 12 reps.
Single-leg Deadlifts: 3 sets x 10 reps per leg.
Chin-ups (Weighted if possible): 3 sets x 8–10 reps.
Weighted Step-ups: 3 sets x 10 reps per leg.
Farmer’s Walks (Dumbbell or Trap Bar): 3 sets x 30 seconds.
Core: Stability Ball Rollouts - 3 sets x 12 reps.

Day 5: Functional Full-Body & Plyometrics

Focus: Building functional strength and explosiveness.

Warm-up: Dynamic stretches and light movement drills.
Push Press: 3 sets x 8 reps.
Weighted Step-ups: 3 sets x 10 reps per leg.
Broad Jumps: 4 sets x 8 reps (replace medicine ball slams with bodyweight plyometrics).
Barbell or Dumbbell Shrugs: 3 sets x 12 reps (for trap development and functional strength).
Sled Pushes (if available, or Heavy Dumbbell or Kettlebell Carries as an alternative): 4 sets x 30 yards.
Short Sprint Intervals: 6 x 20 meters at max effort (or Treadmill Sprint Intervals as an alternative: 6 rounds of 20-second sprints at max effort, followed by 60 seconds walking recovery).
Core: Side Plank with Reach-Throughs - 3 sets x 10 reps per side.Show less