weightlifting – Matt Shannon, Security Pro

BCAAs Are Overrated — Here’s What to Do Instead

There was a time when tossing a neon scoop of BCAAs into your shaker cup felt like a secret code, like a sign that you were truly “dialed in.” Fast forward a few years, and the science is pretty blunt: if you’re already eating enough high-quality protein, those branched-chain amino acids aren’t doing much besides lightening your wallet.

Let’s break it down.

1. You’re Already Getting Plenty

BCAAs (leucine, isoleucine, valine) are just three of the nine essential amino acids your body needs to repair and build muscle. They’re naturally found in every solid protein source: meat, fish, eggs, dairy, and even plants. In fact, most whole protein sources already contain the 2-3 grams of leucine per meal needed to maximize muscle protein synthesis, making isolated BCAA supplements redundant.

If you eat real food and hit roughly 1.6–2.2 grams of protein per kilogram of body weight, you’re already covered. Studies keep confirming it: supplementing with BCAAs doesn’t outperform simply consuming complete protein. Here’s why: muscle protein synthesis requires all nine essential amino acids to activate mTOR signaling, the metabolic pathway that triggers muscle growth. BCAAs alone can’t complete the job. Without the full amino acid lineup, your body can’t finish the muscle-building process.

Unless your diet is severely lacking protein, that fancy powder isn’t rescuing anything.

2. Pop Culture Made It Cool — But Not Useful

Let’s be honest: a lot of this stuck around because of marketing and muscle culture. The fitness industry turned hydration into a brand identity with bright colors, bold claims, and goofy influencers sipping between sets like it’s rocket fuel.

It looks serious. It feels like doing something extra. But feeling busy isn’t the same as being productive. In truth, most BCAA use today is psychological, the ritual of “recovery in a cup” more than any measurable physiological edge.

Field note: I’ve worked with hundreds of lifters and athletes and not one of them ever turned a corner in strength, body comp, or recovery because they added BCAAs. But I’ve seen countless athletes break plateaus when they fixed their sleep schedule, added 20 grams of protein to breakfast, or simply trained with more consistency. The wins come from the boring fundamentals, not the colorful supplements.

3. The Paleo/Keto Twist

Here’s where a lot of people overcomplicate it.

If you’re following Paleo or keto and already eating quality animal protein, steak, tuna, salmon, eggs, you’re getting plenty of BCAAs naturally. The supplement is redundant.

But here’s the real issue: many low-carb folks turn to BCAAs because they’re afraid strategic carbs will derail their progress. They won’t. If you’re training hard two or three times a week, your muscles need readily available fuel. Natural carb sources like fruit, bananas, berries, oranges, apples, et cetera, around your training window will do more for performance and recovery than any BCAA powder.

That’s not breaking Paleo. That’s being smart. And it’s cheaper than another tub of supplements.

4. When Supplements Actually Make Sense

To be fair, there are scenarios where amino acid supplementation has merit but even then, BCAAs aren’t your best option.

If you’re training fasted (early morning workouts before you can eat), recovering from an injury where whole food intake is compromised, or genuinely struggling to meet your protein needs through diet alone, a full EAA supplement or quality whey protein makes far more sense than BCAAs.

Why? They deliver the complete amino acid profile your body needs to rebuild tissue and trigger muscle protein synthesis, not just the marketing-friendly three. You’re getting the full toolkit, not just a hammer.

Otherwise? Eat real food, train with purpose, sleep hard, repeat. Oh, and if you’re a vegan or vegetarian, you will need to use supplements to meet your BCAA and EAA needs, but that’s a story for another time.

The Takeaway

Most people sipping BCAAs are already getting what they need from their plate.

The supplement industry thrives on making simple things feel complicated. They profit when you believe that food alone isn’t enough—that you need their powders, their timing protocols, their proprietary blends to unlock results.

But the truth is simpler and cheaper: eat quality protein, train consistently, sleep well, and your body will handle the rest. The fundamentals work. They’ve always worked. And no neon powder changes that.

Save your money for real food, a good night’s sleep, or maybe a new pair of shoes for the trail. If you’re eating enough quality protein, you’re already doing what BCAAs promise — only better, and for less.

Meal Prep for Real Life: How to Cook Once, Eat All Week

Meal prep isn’t just for the ultra-disciplined or Insta-famous. Sure, you’ve seen those photos: Tupperware lined up like soldiers, meals color-coded, macros counted. But let’s be real, that’s not most people’s life.

What if you could meal prep without spending eight hours every Sunday or needing a second fridge? Real meal prep isn’t about perfection; it’s about persistence and readiness. It’s about building a system that fits your training, work, and flexibility needs. When you fuel your life with intention, everything else sharpens into place.

Step One: Choose Your “Prep Style”

There are three main approaches to meal prep, and the one that’s best for you depends on your schedule and personality:

Batch Prep (Traditional): Make full meals ahead of time. Roast a tray of chicken thighs, cook up a pot of rice, and steam some broccoli. Stack them, label them, done. Good for those who like structure and predictability.
Buffet Prep (Modular): Prep components instead of full meals. Think proteins (ground beef, eggs), starches (sweet potatoes, oats), and fats (olive oil, avocado). Mix and match daily based on cravings or training demands.
Half-Prep (Hybrid): Prep only the time-consuming tasks, like chopping vegetables or marinating proteins, so cooking during the week is more efficient but still flexible.

Step Two: Focus on Your Macro Anchors

Every meal should hit three pillars:

Protein: This is your building block. Prep double what you think you need. Think grilled chicken, grass-fed, slow-cooked pork shoulder, hard-boiled eggs, and Greek yogurt.
Smart Carbs: These are your fuel tanks. Rotate between your favorite veggies, white rice, potatoes, and fruit. Make them in bulk and store flat in zip-top bags to save space.
Healthy Fats: Olive oil, nuts, avocado, seeds. Never forget flavor is fuel, too. Keep these on hand for fast drizzles or topping swaps.

Make meals that tick the macro boxes without requiring a calculator. Example?

Ground turkey (who doesn’t love leftovers?) + sautéed kale + roasted sweet potato + a sprinkle of feta and olive oil.
Scrambled eggs + pepper and onions + chopped spinach + avocado.

Easily repeatable, nourishing, and delicious.

Step Three: Make Friends with Your Freezer

Your freezer isn’t just for waffles and ice cream. It’s your long-term meal prep MVP. Here’s how to make it work for you:

Buy bulk frozen vegetables and fruits.
Freeze leftover portions of chili, stew, or curry in single-serve containers.
Portion “smoothie” bags with fruits, nut butters, and protein powder. Blend them up and freeze them ahead of time – easy-peasy.
Store cooked rice or roasted veggies flat in freezer bags for quick reheats.

Pro tip: Label and date everything. No mystery meals!

Step Four: Build In the “Rescue Meals”

Life happens. You’ll miss a prep day, forget your lunch, or get stuck in traffic. That’s when “rescue meals” save the day:

Package tuna or salmon + cucumber and tomato slices + olive oil
Grilled steak + half a sweet potato with a dash of cinnamon + two slices of crispy bacon.
Hard-boiled eggs + fruit of your choice + handful of almonds

Not fancy. But fast, macro-friendly, and better than skipping meals or panic-ordering pizza.

Step Five: Keep it Repeatable

The secret to success isn’t variety, it’s consistency. Most people thrive on 2-3 breakfast options, 3-4 go-to lunches, and 4-5 dinner templates. Boring? Maybe. But boring builds bodies. Save your culinary creativity for the weekends if that’s your thing.

Meal prep isn’t about being a hero. It’s about staying disciplined and staying in the fight.

The win is showing up to train with fuel already in the tank. The win is making your life easier, one container at a time. Prep is something to be proud of and it’s a version of self-respect you can see every day.

Pick your style and start prepping, your future self will thank you.

Fuel to Perform: The Athlete’s Edge in Everyday Eating

If you show up on the mats, under the barbell, or work hard to refine your gymnastic skills with any kind of serious intent, you’re not just training. You’re preparing and refining, often asking your body to do more than the day before. In our world, what you eat becomes the difference between a “good session” and a “great session,” and between strategic recovery and systemic breakdown. It’s the small details that separate showing up from showing out!

Let’s skip the noise and get tactical: how do semi-competitive athletes or serious recreational competitors fuel performance when life’s messy—work, travel, kids, and tired mornings? Let’s make it real.

The Big Picture

Research shows nutrient timing matters, especially around workouts. The ISSN says, “Purposeful ingestion of nutrients at various times throughout the day” (source) supports strength, power, body composition, and performance.

But for your average serious athlete? The “anabolic window” isn’t a specific, narrow window where you must cram in a meal. That “window” is basically as wide as a garage door. You don’t need perfect timing; it’s about being prepared at the right time.

Three Fuel Strategies That Work

1. Pre-training Anchor Meal
Eat something 60-90 minutes before your session: a moderate amount of carbs, lean protein, and a lighter amount of fat. Example: oatmeal with banana + a scoop of whey or Greek yogurt. Why? You’re topping off glycogen and priming your engine. If you train early and can’t eat, choose a liquid option: an easy-to-digest protein and carb-balanced smoothie.

2. In Training Mini Feeding (When It’s Longer or More Intense)
If your session lasts more than 60 minutes or you’re doing back-to-back days, plan a quick carb hit mid-session (30–60g) and hydrate thoroughly. Why? To prevent an energy crash during your training and help protect your neurologic control.

3. Post Training Recovery Meal
Hit carbs + protein within 1–2 hours after intense work. Aim for a carb-to-protein ratio of roughly 3:1 to 4:1. Why? To replenish muscle glycogen, repair muscle, and prepare for your next session. Example: 4-6oz chicken breast, 1/2 sweet potato, 1 cup of roasted veggies drizzled with garlic-infused olive oil + 1 banana + 1 tbsp peanut butter.

How to adjust for workload (without going neurotic)

• Light day/skill day: Reduce carbs by ~20–30% and keep protein moderate.
• Heavy day/max effort session: Increase carbs by 10–20%, keep protein steady.
• Rest day: Keep protein consistent, reduce carbs/fats based on hunger, not fear.

You don’t need daily macro spreadsheets. Just know your baseline, use a fuel strategy, and build awareness. This gets easier each week and with every rep.

Notes from the Field

I’ve watched CrossFit athletes and tactical team members burn themselves out because they consistently skipped their pre-session carbs or failed to track and meet their protein intake for 2 or 3 consecutive days. When your training really matters, you have to treat eating like it’s a part-time job. I’ve run a meal prep business, coached fighters, been a fighter, and lived and trained overseas. I know that life because I’ve lived and breathed it for years. Fueling with purpose is fundamental.

Super Simple Action Steps You Can Take This Week

Pick one heavy training day and one rest/light day. Write down your usual food. For the heavy day, increase pre- and post-training carbs. On a rest day, maintain a steady protein intake and reduce carbohydrates by approximately 20%. Have a pre-workout anchor meal 60 minutes before a session. Note your energy, focus, and performance.

Log your post-training recovery meal within 2 hours after a session—get your carb and protein hit. Track how you feel the next day.

The key takeaways: Fuel consistently, match carbs to your workload, prioritize recovery, and make eating part of your training routine.

Train. Eat. Recover. Repeat.

If you’re training to lead from the front, fuel like someone already ahead of the pack.

No More Macro Mayhem: How to Hit Your Numbers Without Losing Your Mind

After years of lifting, training, and meeting real-life performance demands, you realize your nutrition plan shouldn’t feel like another workout. But for many people, it turns into a tracking obsession, a spreadsheet habit, or a source of stress or anxiety every time you eat.

Let’s change that.

Why macros matter, but not how you think.

Macronutrients (protein, carbs, and fats) are the foundation of performance. They help your muscles rebuild, maintain hormonal balance, and support the overall recovery process. But knowing about them doesn’t mean you have to let them control you.

As the saying goes, precision doesn’t mean perfection. It means having a system. If you want to train hard and stay healthy for years, your nutrition shouldn’t wear you out mentally. It should feel natural, not like a burden.

Three Rules to Keep It Simple and Consistent

In the Beginning, Pick Your Baseline and Repeat It
Select one meal, either breakfast or lunch, that aligns with your nutrition goals and fits your daily routine. Use the same amount of protein, carbohydrates, and fat each time. If keeping it simple helps, don’t worry about making it exciting. Simple meals build structure, and structure leads to consistency.

This meal becomes your anchor, helping you stay on track. After week one, you can start making small changes to keep your meals interesting while still keeping things simple.
When Portioning, Simply Use Visual Portion Anchors
Instead of chasing macros with a food scale, use your hands as portion tools:
- Protein = palm of your hand
- Carbs = cupped hand
- Fats = thumb or small handful
  
  This method works for everyone from tactical athletes to Olympic weightlifters and CrossFit competitors. It’s not about being exact with every number. It’s about enjoying your food and reaching your goals by being consistent and making steady progress each day.
Make Tweaks with Purpose, Not Panic
Most people make changes too soon out of worry. Try not to do that. If your training feels off or you’re hungrier than usual outside of workout times, make minor adjustments instead: add +5% protein. +10% carbs. Be sure you’re consuming the bulk of your carbs around your training window.

Here’s a bonus tip: Start by keeping notes. Each week, look back, notice any patterns, and make changes with confidence. Being consistent and clear is better than chasing new trends or getting distracted by outside opinions.

What Gets In the Way

Let’s be honest: people don’t miss their macros because they’re lazy. It happens because life gets busy, maybe you didn’t sleep well, your kids are sick, your workout got delayed, or work meetings piled up.

That’s why I follow a simple rule: plan your meals for the life you really have, not the one you wish you could organize. If your plan falls apart when things get unpredictable, it needs to be stronger. Don’t stress—just adapt and keep going.

That’s where coaching and real-world experience make the difference.

The Coach’s Corner

I’ve seen this happen with everyone I’ve coached—military members, athletes, and in my own nutrition journey, even while running a Paleo meal prep business. I always try to share these ideas and show people how to cook good food that supports real performance. The athletes who succeed over time don’t eat perfectly; they eat well and stay consistent. They build habits, rely on routines, and make their food work for them.

This Week’s Action Plan

Anchor a meal: Pick one go-to meal that hits your macros and repeat it 4–5 days this week.
Use your hands: Apply the visual anchor method to every other meal.
Track with context: Pick one training day and one rest day to log. How did you feel? What did you eat? Did it support recovery?
If necessary, adjust just one thing next week based on performance, energy, or hunger cues.

Final Word

This is about fueling your performance without burning out. Your training needs clarity, and your life needs structure. Eating well and hitting your macros shouldn’t feel like a burden. It can be the steady, powerful engine that keeps everything running smoothly in the background.

Try these strategies and let your nutrition support your best work, both in the gym and in your daily life.

Discipline Over Flash: 30 Strict Pull-Ups for Time

Most workouts have a loophole. If you know how to do them, you can kip and be done in less than a minute. Most dudes who do “pull-ups” cheat the range of motion like it’s a professional sport by never fully extending at the bottom, and/OR do NOT get their chins over the bar. But, every now and then, rules will strip everything away and reveal the raw truth.

That’s the point of this challenge: 30 strict pull-ups for time.

The rules are simple but tough:

Must be done in sets of 5 or 10 only. No singles, no doubles, and no kipping (this time).
NO half a$$ Pete Hegseth or RKF, Jr. reps.
Full extension at the bottom. Elbows locked out every time.
Chin over the bar at the top. No “almost” reps. No, “I was so close that time.”
Discipline over ego.

My time? Watch and see.

But the question you might be asking is, “Why Does This Even Matter?”

This is more than a physical test; it’s a mindset test, like the pressure faced in cybersecurity, leadership, or life.

Here’s what the workout teaches:

Constraints Make You Stronger
Without the rule of “5 or more reps per set,” you’d see people game the system: 30 singles, done easily, no challenge. But rules force focus. They push you past your comfort zone and into real growth.

Cloud security works on the same principle as the pull-up challenge: doing things the hard, correct way leads to lasting results. In cloud security, if you make permissions too loose or skip essential controls, it seems easier—just like doing easier pull-ups. But real security comes from applying restrictions such as least privilege, multi-factor authentication, and segmentation. These are to security what strict form is to strength: they are challenging but essential for durability.

2. Form Is Discipline
Locking out every rep is about integrity. Cutting corners in training leads to cutting corners under stress.

Cyber pros know the drill: if you skip patch cycles, code reviews, or alerts, you won’t suddenly excel in a crisis—you will perform only as well as your training prepared you. The point is: in emergencies, people don’t ‘rise to the occasion’; they revert to their standard preparedness.

3. Speed Comes From Structure
Strict pull-ups in just over 2 minutes require planning: strict adherence to set sizes, rest, and when to push or hold back.

Incident response follows the same principle: structured speed is essential. Success comes from following practiced processes, not from last-minute effort.

4. Resilience Beats Flash
Nobody remembers the person who did 20 kipping pull-ups that looked good on Instagram but didn’t count in this instance. The athletes who succeed in the gym or in life are those who can perform strict reps under pressure, year after year.

Resilience isn’t glamorous. It’s strict adherence to form and standards. Reps stacked and basics drilled.

Closing Thoughts

Thirty strict pull-ups for time really isn’t about the number. It’s about the mindset: constraints, no ego, and the discipline not to go again sooner than you can complete at least another set of 5, along with persistence under pressure.

The lessons extend beyond workouts. Whether you’re securing cloud environments, writing policies, or leading teams, following real constraints, practicing discipline, and building resilience are as vital as adhering to strict form in your pull-ups when required.

Constraints can make you sharper. Discipline makes you stronger. Resilience makes you unbreakable.

Fueling Your Cybersecurity: How To Eat Right for Cyber Success

A Beginner’s Guide For Eating to Shed Fat, Revive Your Metabolism, and Sharpen Daily Performance.

Cybersecurity incidents don’t care how well you slept or ate. They happen anytime. If your body feels slow, your mind will too.

That’s why nutrition isn’t just about physique or gym numbers. It’s about resilience.

A strong body fuels a sharp mind, which makes you a stronger IT professional.

Before jumping in, you might ask: how do you build nutrition habits that fuel performance, even under pressure? Let’s break it down with these five rules:

Rule #1: Always Eat Protein First

If there’s one macro nutrient that changes everything, it’s protein. Most people under-eat it, even those who train.

Why it matters: Protein saves muscle, keeps you full longer, and helps your body burn more calories.
Aim for .75 to 1g per pound of lean or target body weight. Spread it across meals: eggs at breakfast, chicken or beef at lunch, fish at dinner, or a shake if needed.

Think of protein like a system update: without it, your body gradually weakens until you notice it, and by then it’s too late.

Rule #2: Drink this down deep into your SOUL – Carbs are NOT The Enemy

Carbs, like protein, provide 4 calories per gram.

Carbs get demonized needlessly. If you train hard, they’re your gas pedal—not optional.

Performance: Carbs fuel high-intensity efforts (CrossFit, sprints, heavy lifts). They refill glycogen so your “engine” doesn’t sputter.
Focus: Complex carbs—including all fruits, vegetables, and grains like rice—keep blood sugar steady. That means steady energy and fewer crashes.

The key isn’t cutting carbs. What matters is eating quality carbs at the right times.

Hard training days? Eat more.
Recovery days? Dial it back a bit.

Rule #3: Fats – The Slow-Burn Energy Source

Fats do not give quick energy like carbs, but they help you last longer. Fats are essential for hormone production, brain function, and recovery.

Prioritize avocados, nuts, olive oil, walnut oil, and sesame oil, as well as grass-fed, wild-caught and free-range meats.

Most people do well with 20–30% of their calories from fat. That’s enough for health but not too much.

Rule #4: Hydration = Cognitive Uptime

Mild dehydration tanks focus faster than hunger. For IT pros, that’s dangerous.

Target: ½ gallon per day minimum.
Use electrolytes during long training or extended incident calls.

Think of hydration as uptime. Skip it, and your system crashes.

Rule #5: Structure Beats Willpower, Every Time

No one does well by guessing. Like securing a system, lasting results come from discipline and routine.

Meal prep → Simple, repeatable meals built ahead of time.
Macro targets: track for a few weeks until you get the feel.
Boundaries: Sleep, fuel, and downtime are mandatory security controls.

The goal is not perfection; it’s persistence. Remember, chasing perfection can actually slow your progress. Aim for 80 to 90 percent consistency for the best results.

Closing Thoughts

Nutrition is about training, discipline, and resilience, and it all starts with each meal.

Forget fad diets, quick fixes, and guilt. Focus on what helps you daily: sufficient protein, good carbs, healthy fats, water, and sticking to a plan that eliminates guesswork.

Anyone with a strong body and sharp mind doesn’t just survive the grind; they thrive in it.

Soon, I’ll show you how to build simple, sustainable meal prep systems. You can protect your body and mind just like you protect your network: with structure and planning.

Remember: your body is your first line of defense. Fuel it like YOU matter.

Training the Body, Training the Mind: Why Security Pros Need Both

When most people think about cybersecurity, they picture glowing screens, rapid typing, “hacking” and maybe a hoodie or two. What they don’t picture is chalk & barbells, sprint intervals, sparring mats or even walking.

But here’s the truth: the body and the mind aren’t separate operating systems. They have a symbiotic relationship. The stronger one becomes, the more resilient the other gets. And in a field like cybersecurity, where pressure is high, hours are unpredictable, and the stakes have real-life impact, that resilience makes all the difference.

Stress Management

No breach ever times itself for your convenience. Alerts fire off at 2 a.m whether youre trying to sleep or not. It doesn’t matter if your judgment is foggy and your nerves are already frayed. Mistakes made in those moments don’t just cost hours, they can cost you and your clients millions.

Physical training is rehearsal for that kind of pressure. Every time you push your heart rate into the red zone, whether it’s during a sprint, a lift, or a round of sparring, you’re training your nervous system to stay sharp and composed. You’ve practiced breathing through discomfort. You’ve felt the panic rising and learned not to flinch.

That calm under physical stress translates directly into composure under digital fire.

Discipline & Consistency

You don’t get strong by lifting once a month. You don’t become a skilled defender by reading one book or passing one certification.

Strength and security are both built on repetition. Small daily habits, squats and deadlifts, daily log reviews, routine key rotations and hardwired discipline.

Discipline isn’t glamorous. Nobody applauds your Tuesday-night study session or your Sunday meal prep. But that quiet consistency is what separates those who dabble from those who attain mastery.

Recovery Matters

Burnout wrecks the mind. Overtraining wrecks the body. And yet in both the gym and SOC, too many people wear exhaustion like a badge of honor.

The best of the best know better. They respect recovery. They take deload weeks. They do their best to sleep 8 hours a night. They understand that stress plus rest equals growth. Without rest, stress is just destruction.

Security pros need the same rhythm. Downtime, sleep, and boundaries. They’re not luxuries, they’re daily essentials. A fried analyst is a liability, not a hero.

Confidence Under Pressure

Just like any APT or other malicious actor, the iron doesn’t care how you feel today. The sparring partner doesn’t care if you’re tired. They test you anyway. No matter how tired you are that day, the weight still weighs the same.

That pressure teaches confidence. You must feel what it’s like to fail a lift, get winded mid-round, or be pushed beyond what you thought you could handle to know that you can. Only then you’ll learn you can stay composed, reset, and respond decisively.

That kind of grounded confidence is exactly what’s needed in the middle of a high-stakes incident response, defending your infrastructure under scrutiny, or having to brief leadership with incomplete information. It’s not bravado, it’s composure forged under fire.

The Long Game

Neither training nor cybersecurity has a finish line. You’re never “done.”

Martial arts teach that a black belt isn’t an end state, it’s proof that you’ve mastered the basics and are ready to start again at a higher level. Security works the same way. Every new CVE, every new framework, every new technology is another layer, not the final one.

The goal isn’t perfection, it’s persistence. The discipline to keep showing up, stacking reps, and sharpening your resilience over time is what it takes.

Closing Thoughts

A strong body fuels a sharp mind. A sharp mind makes a stronger defender. Separate them, and you limit yourself. Train both, and you’ll be prepared for whatever comes your way — whether it’s on the mat, under the bar, or in the middle of a 2 a.m. incident call.

Next up, I’ll dive into practical ways to sharpen your eating habits — how to drop body fat, boost metabolic health, and fuel both physical and mental performance.

New Deadlift PR: 234kg/515lbs for a Double

Closed out the training block on a high note — pulled a new PR double at 234kg (515lbs). This cycle was all about fast-twitch development and explosive power, and it paid off on the bar.

The plan now: a short deload through the holidays, then hit the ground running January 1st with fresh momentum.

Takeaway: whether in the gym or in cybersecurity, progress comes from focused blocks, not random effort. You train a specific quality, test it, then recover and reset. Discipline > perfection, every time.

Wishing you all a Merry Christmas — and here’s to chasing your own PRs, wherever they are.

Enhance Your Olympic Weightlifting with Traditional Strength Training & Post Activation Potentiation (PAP)

This 8-week program is designed to improve overall strength, explosive power via Type IIx muscle fiber development, and speed in the clean using traditional strength training methods and post activation potentiation (PAP). PAP involves performing heavy strength exercises followed by explosive movements to enhance neuromuscular performance.

Program Structure & Purpose of This Method of Training

Weeks 1-4: Strength and Hypertrophy Focus

Builds a solid foundation of strength in the specific movements and build overall muscle mass.

Emphasis is on moderate to heavy weights with traditional strength training methods.

Weeks 5-8: Explosive Strength and Speed

Increase the focus on explosive movements and speed.

Utilize PAP techniques to develop explosiveness in the lifts and maximize power output.

Weekly Training Schedule

Monday: Strength and Clean Technique

Clean: 5 x 3 reps dropping each rep from the top, focusing on as close to perfect reps every set

Focus on technical perfection/bar control in all positions.
Intensity: 70-80% of 1RM; rest 2-3mins between sets

B. Front Squat: Sets: 4

Reps: 6-8 (Weeks 1-4)

Reps: 4-6 (Weeks 5-8)

Intensity: 75-85% of 1RM

C. Romanian Deadlift – sets: 3 x 8-10; rest 2

D. Pull-Ups Sets: 4 x reps: 8-10 (weighted if possible); rest :90secs

E. Trunk Work – Russian Twists & leg raises – sets: 3 x 15-20; rest 1min b/t sets

Tuesday: Traditional Strength and PAP

Back Squat 5 x 5; rest 2-3 mins b/t sets — Intensity: 80-85% of 1RM
Clean Pull (Heavy) Sets: 4 x 3 — Intensity: 90-110% of clean 1RM
PAP Complex: 3 sets
C1. Heavy Back Squat: 3 reps at 85-90% of 1RM
C2. MAX Vertical Jump: 3-5 reps immediately after each squat set; Rest: 2-3 minutes between complexes
D. Shoulder Press: Sets: 4 x 6-8

Wednesday: EASY MAP 10/Active Recovery/Mobility

MAP 10 for 30-45 minutes or mobility work and stretching focusing on hips, shoulders, and ankles

Thursday: Strength and Clean Technique

Clean: Sets: 5 x 3

Intensity: 75-85% of 1RM

Focus on bar control in the first pull and FINISHing the second pull with maximal bar speed.

B. Deadlift – Sets: 4

x 5-6 (Weeks 1-4)

x 3-4 (Weeks 5-8)

Intensity: 80-90% of your CLEAN DL 1RM

C. Push Press – Sets: 4 x 6-8

D. Barbell Rows – Sets: 4 x 8-10

E. Trunk Work (Hanging Leg Raises, Side bends with empty bar on your back) – Sets: 3 x 15-20

Friday: Explosive Strength and PAP

PAP Complex: 3 sets

A1. Heavy Front Squat – 3 reps at 85-90% of 1RM; rest :10secs

A2. Clean from Blocks: 3 reps (at 60-75%) immediately after each squat set; rest: 2-3 minutes between complexes

B. EXPLOSIVE Box Jumps 3 x 5; focus on one rep at a time being as explosive as possible; rest 1 min

C. Push Jerk 4 x 4-6; rest 2

D. Glute Ham Raise 3 x 15

Saturday: Accessory Work and Recovery

Snatch Technique work (Light) 5 x 3 – Intensity: 60-70% of 1RM
Overhead Squat 4 x 6-8
Seated Dumbbell Shoulder Press 3 x 12-15

D1. Banded Face Pulls 3 x 15; rest 0
D2. Banded upright rows 3 x 15; rest 1

Sunday: Rest and Recovery
Full rest day to allow for recovery and muscle repair.

Detailed Program Highlights and Emphasis

Weeks 1-4: Strength and Hypertrophy Focus

Volume and Intensity:

Higher volume with moderate to heavy weights.

Focus on building a strong foundation with hypertrophy and strength work.

Snatch & Clean Technique:

Emphasize proper form and technique in the snatch & clean.

Use moderate weights to allow for technique improvements.

Traditional Strength Training:

We’ve incorporated compound lifts like squats, deadlifts, and presses to build overall strength. We also routinely rotate accessory exercises that target specific muscle groups to build positional strength.

Weeks 5-8: Explosive Strength and Speed

Volume and Intensity:

Increase intensity with heavier weights and lower reps.

Focus on explosive movements and speed strength.

Snatch + Clean & Jerk Technique:

Continue emphasizing technique but increase intensity to prepare for maximal lifts.

Post Activation Potentiation (PAP):

Use PAP complexes to enhance explosive power.

Perform heavy strength exercises followed by explosive movements to maximize power output.

Plyometric Training:

Incorporate plyometrics once a week to improve explosiveness and speed.

Exercises like box jumps and cleans from blocks complement the strength work.

Recovery and Nutrition — all around the world it’s the same song, it’s the same old song!

Sleep – Aim for 7-9 hours of quality sleep per night to support muscle recovery and growth.

Nutrition – Protein: Consume 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle repair.

Carbohydrates: Ensure adequate carbohydrate intake to fuel workouts and replenish glycogen stores. Include complex carbs like whole grains, fruits, and vegetables.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall health and hormone production.

Hydration – Stay well-hydrated to maintain performance and facilitate recovery. Don’t forget your electrolytes!

Active Recovery – Incorporate light activities such as MAP 10, kayaking, swimming, walking, yoga, or stretching on rest days to promote blood flow and reduce muscle soreness.

Monitoring Progress

Tracking your progress is essential for adjusting your program and ensuring continuous improvement.

Use a training log to record your workouts, including weights used, sets, reps, and any relevant notes on how you felt during each session.

Regular Testing: of your 1RMs to gauge strength improvements and adjust training intensities accordingly.

Adjustments – be sure to make them based on your progress and recovery. Then you can modify variables such as intensity, volume, and exercise selection to avoid plateaus and continue to make training fun and make sure youre maximizing your gains.

Final Thoughts

This 8-week Olympic weightlifting program combines traditional strength training with post activation potentiation (PAP) to enhance strength, explosive power, and speed in the and clean. By following this structured and periodized approach, you can achieve significant improvements in your lifting performance. Stay consistent, prioritize proper form, and adjust the program as needed to continue progressing toward your Olympic lifting goals. I hope you’ve enjoyed this article and that you find it beneficial in your training. Ive been writing individual and team/group training plans for almost two decades and am very passionate about helping folks achieve their goals. If you need helping to achieve your goals let me know and Id be happy to help you, too. Until next time, all the best!

Hypertrophy Phase for Building Strength in the High Bar Back Squat

Here’s a sample 8-Week Hypertrophy Phase for Building Strength in the High Bar Back Squat.
The high bar back squat is a foundational exercise for developing leg strength, power, and muscle hypertrophy. This 8-week hypertrophy program focuses on squatting twice a week, with an emphasis on high-repetition sets in the 15-20 rep range to stimulate muscle growth. Complementary accessory exercises, proper recovery, and nutrition are also crucial for maximizing gains during this phase.

Program Overview
The 8-week hypertrophy phase is divided into two 4-week blocks. Each block progressively increases the intensity and volume of your workouts to optimize muscle growth and strength. The program includes two squat sessions per week, supplemented with accessory exercises to target supporting muscle groups and ensure balanced development.

Week 1-4: Volume Accumulation

Focus: Build a foundation of muscle mass and muscle endurance.

Rep Range: 15-20 reps
Intensity: 50-60% of 1RM
Frequency: Twice per week

Week 5-8: Intensification

Focus: Increase intensity, maintaining high volume, and technical proficiency.

Rep Range: 12-15 reps
Intensity: 60-70% of 1RM
Frequency: Twice per week

Weekly Training Schedule

– Monday: High Bar Back Squat Focus

High Bar Back Squat: 4 sets of 15-20 reps
Romanian Deadlifts: 3 sets of 15-20 reps
Bulgarian Split Squats: 3 sets of 15-20 reps per leg
Front Foot Elevates Split Squat (FFESS): 3 sets of 20 reps – 10 per leg
Single leg, body weight calf raises: 3 sets of 20-25 reps

– Thursday: High Bar Back Squat Focus

High Bar Back Squat: 4 sets of 15-20 reps
Walking Lunges: 3 sets of 15-20 reps per leg
Front Squats: 3 sets of 10 reps at 40-50%
Frog Pumps: 3 sets of 15-20 reps
Tib Raises: 3 sets of 30 reps

Week 5-8 Adjustments

As you progress into the second block, increase the intensity by raising the weight and slightly lowering the rep range to 12-15 reps per set while maintaining the same structure and exercise selection.

Monday: High Bar Focus

High Bar Back Squat: 4 sets of 12-15 reps
Romanian Deadlifts: 3 sets of 12-15 reps
FFESS: 3 sets of 12-15 reps per leg
Reverse Hyper: 3 sets of 12-15 reps
Single leg, body weight calf raises: 3 sets of 15-20 reps

Thursday: High Bar Focus

High Bar Back Squat: 4 sets of 12-15 reps
Walking Lunges: 3 sets of 12-15 reps per leg
Front Squats: 3 sets of 10 reps at 40-50%
Frog Pumps: 3 sets of 15-20 reps
Tib Raises: 3 sets of 15-20 reps

Recovery and Nutrition: Prioritizing recovery and proper nutrition is crucial for maximizing gains during the hypertrophy phase:

Sleep: The NUMBER 1 thing you can fix to see increases in the gym — adequate rest and recovery! Aim for 7-9 hours of quality sleep each night to support muscle recovery and growth.

Nutrition:

Protein: Consume 1.6-2.2 grams of protein per kg of body weight daily to support muscle repair.

Carbohydrates: Ensure adequate carbohydrate intake to fuel workouts and replenish glycogen stores. Include complex carbs like whole grains, fruits, and vegetables.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall health and hormone production.

Hydration: Stay well-hydrated to maintain performance and facilitate recovery.

Active Recovery: Incorporate intensity work on such as MAP 10 training, walking, kayaking, yoga, or stretching on rest days to promote blood flow and reduce muscle soreness.

Monitoring Your Progress: Tracking your progress is essential for adjusting your program and ensuring continuous improvement:

Training Log: Record your workouts, including weights used, sets, reps, and any relevant notes on how you felt during each session.

Regular Testing: Periodically test your 1RM to gauge strength improvements and adjust training intensities accordingly. I’d suggest testing your 1RM every 3 to 4 months.

Adjustments: Based on your progress and recovery, modify variables such as intensity, volume, and exercise selection to avoid plateaus and continue making gains.

Final Thoughts:

An 8-week hypertrophy phase focused on the high bar back squat can significantly enhance your leg strength and muscle mass. By incorporating a structured training program that emphasizes high-repetition sets, prioritizing recovery and nutrition, and monitoring your progress, you can achieve substantial gains in your squat performance and overall strength. Stay consistent, maintain proper form, and adjust your program as needed to continue progressing towards your strength and hypertrophy goals.

Always remember, quality of reps over quantity of reps!