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Contents
Quick Intro .....................................................................................................................................................................5
Philosophy of Choice .................................................................................................................................................5
Matt Wenning | Notes ..................................................................................................................................................6
Why I Chose Matt Wenning: ......................................................................................................................................6
Absolute Strength Podcast - Episode 105 | Matt Wenning on Unique Powerlifting Techniques, Meet Prep, Sleep
and Warming Up ........................................................................................................................................................7
Matt's current training protocol: ...........................................................................................................................7
• Note on Sleep ...............................................................................................................................................7
• Note on Common squat weaknesses: ..........................................................................................................8
• Note on Common bench weakness .............................................................................................................8
• Note on Common deadlift weakness ...........................................................................................................8
• Note on Warm-ups:......................................................................................................................................9
Ben Pulkaski Podcast: Episode 48 | The 300 Rep Warm Up and Expert Recovery and Programming Strategies
with 3x World Record Holding Powerlifter Matt Wenning .......................................................................................9
• Diet .............................................................................................................................................................10
• Opinion on Keto .........................................................................................................................................11
• Sleep ...........................................................................................................................................................11
• Warming Up Through Potentiation ............................................................................................................11
Hammershed Episode 26 | Training the Military with Matt Wenning ....................................................................12
National Strength & Coaching Association | Conjugate Periodization, with Matt Wenning ..................................13
Example weekly layout of conjugate method for his Rangers:............................................................................16
National Strength & Conditioning Association | Programming for Tactical Populations ........................................16
• Programming Principles: ............................................................................................................................16
Summary of presentation ....................................................................................................................................19
National Strength & Conditioning Association | The Squat—How it Improves Athletic Performance, with Matt
Wenning ..................................................................................................................................................................20
Squat Form: .........................................................................................................................................................21
Common Squat Form Issues: ...............................................................................................................................22
Programming the Squat .......................................................................................................................................22
National Strength & Conditioning Association | Sumo Deadlift: The Base for Tactical Strength, with Matt
Wenning ..................................................................................................................................................................23
Sumo Deadlift Technique & Form Notes .............................................................................................................24
Stan Efferding | Notes .................................................................................................................................................26
Why I Chose Stan Efferding: ....................................................................................................................................26
Strong Talk Podcast 113: Stan Efferding - Training the Mountain ...........................................................................27
Stan Efferding Seminar P.1 - The Importance of Sleep, Nutrition, & Steroids.........................................................28
Stan Efferding Seminar P.2 - Grow BIGGER by Getting Good at the Basics .............................................................29
KOMPLETTES Seminar in THOR's Powergym Part 1.................................................................................................30
Stans Take on Processed Oils:..............................................................................................................................32
Stans Take on Carbs: ............................................................................................................................................33
KOMPLETTES Seminar in THOR's Powergym Part 2.................................................................................................34
Stan Misc Notes: ..................................................................................................................................................34
Stans Take on Cardio: ..........................................................................................................................................35
Stans Take on Calories: ........................................................................................................................................35
Stans Explanation on the “Horizontal” part of the Vertical Diet .........................................................................36
The JuggLife | Return of Rhino ................................................................................................................................37
The Matt Wenning Strength podcast Episode 8: Effiting It Up With Stan Efferding ...............................................40
Charles Poliquin | Notes ..............................................................................................................................................42
Why I Chose Charles Poliquin: .................................................................................................................................42
Charles Poliquin- Training Volume, Nutrition & Fat Loss .........................................................................................43
• Keto Diet ....................................................................................................................................................43
• Periodization: .............................................................................................................................................44
• Growth Mindset: ........................................................................................................................................44
The Tim Ferriss Show | Charles Poliquin Interview - Part 1.....................................................................................45
• Common mistakes with trainers and female clients ..................................................................................47
The Tim Ferriss Show | Charles Poliquin Interview - Part 2.....................................................................................48
• Most bang-for-buck testosterone increases ..............................................................................................48
Bulletproof | Aerobic exercise may be destroying your body, weightlifting can save it .........................................49
Mark Bell's PowerCast Episode 181 | The Myth of Discipline .................................................................................50
London Real Podcast | Strength Sensei - Part 1 ......................................................................................................52
London Real Podcast | Strength Sensei - Part 2 (46 minute mark) .........................................................................53
Compilation of Notes Regarding Training Women: .....................................................................................................56
TL;DR/Top Ten Changes I've Personally Made From These Lessons: ..........................................................................58
Ending Notes:...............................................................................................................................................................60
Quick Intro
First off, I’m not a professional coach, instructor, or anyone truly qualified: I’m just a guy who did intensive
research and compiled it together. Over a period of 6 months I've been reading books, watching
documentaries, listening to podcasts, and implementing new methods of training all in my pursuit to be more
fit, and help my brother prepare for Special Forces Selection. That said, I've decided to share notes I've taken
on the three coaches I consider to be the top teachers and doers of the strength, conditioning, and nutrition
industry, whose pedigree spread across the experienced trenches of Olympians, US Special Operations,
World Strongest Man, UFC, NFL --just to name a few. Now, these three coaches are by no means the holders
of the gospel of fitness, nor are they the only voices worth listening to, but here's why I chose who I chose:
Philosophy of Choice
● Achievements in personal fitness – a coach needs to be fit, and have fitness results in their own life.
Can't be all head knowledge or studies. No book worms or science nerds without the in-the-trenches
experience.
● Achievements in client fitness – a coach needs to have produced results in others lives, because
knowing what works for you is vastly different than being able to identify, correct, and advance what
works for others.
● Renown and respected by the community - peers need to recognize a coaches contributions to the
community
● Longevity - How long have they been in the game? How long have they stayed healthy? How long
have they been training clients? All important questions in establishing reputation.
With all the intro stuff out of the way, let’s begin.
Matt Wenning | Notes
https://www.instagram.com/ludus_magnus_gym/
https://www.wenningstrength.com/
• Most folks don't train hard enough 15-weeks pre-meet (for that one week, not for all
15). Off-season is based on RPE, but meet milestone dates are need-to-hit numbers,
will help see how the upcoming meet will be. Meet prep is all percentage based, not
auto-regulation.
• Takes a year to add 5-10lbs on his bench now that he's crossed the 600lb mark.
• Note on Sleep: Non-autoregulation periods require 11-13 hours sleep a day. Sleep is
huge, and matters especially as you get older.
• Ed Coan and Tom Brady both sleep 10-12 hours a day
• Strength sport prime is mid to late 30's
• Optimal ratio for overnight to nap? 8:30pm to 7am, naps 2-3 hours mid-day. Need a
big chunk at night. Every hour you go to sleep before midnight is twice as recuperative
as after midnight. REM sleep deeply before 1am helps growth and recovery.
• Sleeping that much takes a hit on your business, family, social, etc. Can't be setting
records and running a massive business. Had to lessen training goals as business goals
started taking precedent.
• Not a fan of specificity, because guys who rotated lifts constantly and changed pressure
gradients are able to withstand higher loads for longer periods of time. In his
experience, guys who trains specifically tend to have more injuries and more problems
over time. Attributes his lack of injury throughout his entire career to the variation of
exercises.
• How frequently to vary? When he set the world record for squat, he only used a straight
bar squat once every 3-4 weeks in the lead up to the competition. Rotates exercises in
to address weaknesses.
• Note on Common squat weaknesses: upper back in head position is an issue;
lower back doesn't stay tight, which is a weak core; most people can't utilize their hams
and glutes to utilize posterior chain to help with the lift; shank angle: straight to
perpendicular angle requires lots of hams and glutes; lateral part of shoe and heel, not
ball of foot (olympic shoes tend to push the weight forward)
• Note on Common bench weakness: most people grip way to wide and creates
shoulder problems; best lifters often don't have arms that wide; need to build upper
back; back has to be strong enough to let you bench; muscles that keep you safe
during bench: lats, rhomboids, rear delts, and rotator cuff. Not just the pressing
muscles, but the antagonist muscles need to be strong.
• Note on Common deadlift weakness: be mobile enough to get in the right spot
then get strong. "Everyone should master the sumo position before moving to
conventional. Help with hip mobility." Knee dominance puts too much load on the lower
back.
• Not a fan of Rippetoe due to his advice and technique. Says it's poor
• Must have exercises for squat development: Have to use a safety bar when developing
the upper back. Need a good base of good mornings. Camber bar is a huge asset, takes
load off shoulders. Box squat. In a 3-week wave, he uses a box once (95% of people
don't need to go above 13-14 inches, or below 12) (higher box for strength, lower for
depth issues)
• More reps with controlled eccentrics. 3-4 seconds down. Slow the eccentric down builds
more muscle and power. Stuck in the middle, need more bands and chains.
• Speed work doesn't generally work without chains and bands, because you need the
strength curve during the entire lift.
• Speed work, use chains or bands: 6-10 sets of 3 reps (matches the 1RM time
component); 35-45% of max is the good speed-strength choice. 3 weeks on of speed
training, 1 week off. Similar to West Side (percentages will be different as WS
recommends 55%).
• Speed work has it's own days (T and W, max is Sundays and Fridays). Uses speed
works on all 3 lifts. Squat and dead same day for speed, bench has it's own day.
• Feels people are too quick to change up programs: have to trust the process, even
when seemingly getting weaker, as sometimes form change and exercise variation will
cause a drop in absolute strength short-term, but can yield long-term results if the right
program is chosen. Takes months and years.
• Nutrition needed to be the bigger part of his program: ate whatever he wanted which
caused inflammation. Had no idea he was allergic to gluten and dairy. Bloodwork
showed triclycerides were out of control, needed to control carb timing.
• Carbs: 100-150g post workout only on days he worked out.
• Calories didn't change, but his carbs changed and his blood and inflammation levels
were fixed.
• Note on Warm-ups: All about potentiation. Find where the weakest links are in the
main lift. Pick a moderately light weight, and choose exercises that affect different
muscle groups involved in the main lift, so for a squat it might be upper back, lower
back, then hamstring. Doesn't need to be heavy, just consistently volume with minimal
rest. 4x25. Rest 5 minutes, then attack the big lift. Noticed clients were getting
stronger, and form was getting better.
• Started doing potentiation because he had too much time into the big lifts, and not
enough time in accessories. Started low: 20lbs on leg curls, 100lbs on belt squat.
Moved up to 100lbs/500lbs for 4x25. Weights will go up over time. Recovery got better.
• Main lifts took a hit initially. Shouldn't burn or hurt too much, just go for a pump, and
get limber. "Dynamic mobility, just getting warm, then work up to weights that would
destroy normal people."
• Doesn't warm up, just goes straight into potentiation. Potentiate, take a break, hit the
mains lifts.
Ben Pulkaski Podcast: Episode 48 | The 300 Rep Warm Up and Expert Recovery
and Programming Strategies with 3x World Record Holding Powerlifter Matt
Wenning
• Thoughts on biohacking: only applies to the top 1% of those who have spent their lives
at the peak of human performance. Put your time in to make that stuff valuable.
• Estrogen is a defense-mechanism caused by inflammation. Lack of inflammatory diet
(dairy, gluten). "Bio-hacking is as effective as cleaning up your diet"
• IIFYM will get you to lose weight, but will also cause inflammation if you're not eating
the right foods.
• Change tempo, resistance types, range of motion in your key lifts. Creates a rotational
thought pattern that prevents tendinitis.
• Only squatted 15-weeks worth of straight bar to get ready for his record breaking
squat. Don't overuse a particular movement while still being able to squat every week.
• Exercise rotation and having a big exercise library prevents injury while
allowing constant key movements.
• "People tend to go to the gym to pat themselves on the back rather than kick
themselves in the balls"
• Back-patting workout on the third week, every other week is the kick. Find exercise
that break you rather than pat you.
• For climbing over 600lb+s in squat, he needed other stimuli. Important thing to change
is the mode (the exercise), so rotating exercises helped him overcome his 600lb
plateau.
• Variety of stimuli helps with tactical population (fire, police, military)
• Hip drive was a problem, so he trained a lot of sumo deadlifts. Highly recommends
sumo before conventional, as it increases hip mobility. Also protects the lower-back, as
the leg drive isn't as prominent, making the entire lift more balanced versus lower-back
dominant like a conventional deadlift.
• Hip mobility is the biggest problem he sees with tactical population. Hip range of motion
and strength prevents lower-back injury, most common injury.
• Main focus, 70% of workout should be weaknesses, not strengths.
• Athletic and tactical: lowback, upperback, glutes, hamstrings are all lacking. For
example: Upperback not strong enough will change scapular position on bench press.
• Train that area of weakness harder than any other muscle if it's the weakest: "36
month program to fix it. No 12-week fix."
• The way you can squat every single week, not be injured, and still go up in strength:
change pressure gradients and squat style (safety bar, free weight, chain, band, box
height, foot position, etc) that way the body adjusts every week. Still a squat, just not
the same as last week. Allows you to push hard week-in and week-out and not
overtrain. Make your body second guess what it's gonna do that week.
• How important is tempo: important in the off-season. Changing tempo too much throws
off your natural timing, which effects competition speed. Closer to comp he will squat
naturally. Off-season will vary speeds, also depends on goal. Slowing tempo builds
mass.
• "If you need muscle mass, slow it down. If you need more power speed it up"
• Law of 72 Hours: Body part needs 72 hours to recover after a taxing workout.
• You can't train similar motor patterns within three days and give it your all. "Everyday
squats is ridiculous, only good for peaking, but you'll never see top guys doing it long-
term."
• Diet: Carbs from white rice-based products, insulin surge without inflammation.
Athletic and health: 100g of carbs. Fan of ATP lab Pentacarb. Muscle-mass on, replenish
with 200g. Rest of the day, 150g. Water and tea only, no sugar. Protein, 350-400g a
day. 45-50g a day. 288lb bodyweight, going for 300lb. High-fat. If you're not worried
about being super-strong, your carbs can come down. But if you're not insanely
powerful then your carbs can be about 100g a day.
• "Stan Efferding one of the few humans that is insanely powerful and look like he can
step on a bodybuilding stage."
• Anyone can be built well and strong, genetics dictates speed to get there.
• Takes in a lot of coconut oil (got idea from Poliquin), helped him break off from carbs.
Very needed on a law carb diet.
• Leanest was 262lb at 13% bf. Credits it to Poliquin and Efferding.
• Recommends to get off carbs for two-weeks, increase fat and salt during that periods.
Teaches your body to use carbs correctly. Put back in carbs with rice and even feeds
throughout the day after two weeks. Ben recommends eating carbs every 5 days.
• Opinion on Keto: as a means to an end to get used to getting your body to use carbs
correctly. "Hard to weigh 275 and be lean and use keto. Keto is a start to use carbs
correctly."
• Testerone hacking comes a lot from inflammation hacking. Manage inflammation
through diet and lifestyle.
• Sleep: Huge factor. Uses Ed Coan as the example: both he and Wenning sleep 12-
hours a day. 8-9 hours at night, and then 2-3 hour nap. Do you need that much sleep
to be stronger than the average person? Of course not. But Olympians and world record
holders sleep a lot.
• "Most people are a muscle car that floors it and burns out every day, but does not
improve gas tank."
• 4-days a week is the most you can train.
• When you get really good, it's not how hard you can train, but how well you can
recover.
• Advice given to Matt by Larry Pacifico: "When you go to the gym, only give a 9/10,
never a 10/10. Only give 10/10 at competitions." Larry was never beaten in a comp.
• Week-to-week, heavy week. "It's incredible how much less you need to workout than
you realize." The question is, "how much minimal do you need to maximize?" Took him
25 years to find out what's optimal.
• Warming Up Through Potentiation: motor-unit potentiation; just make it like a
bodybuilders pump. Slowly, over the years, the weight and speed is built up. 300 reps
in 10-15 minutes
• Better GPP, more fit, dialed in technique, and more muscle mass. Build it up really slow
over a year. Very usable for normal people because it helps your fitness level (able to
recover faster).
• He currently can do 315 20reps on the bench, rest 3 minutes, then hit 600lbs.
• Ben does isometronics (found an article here). Right before the fatigue kicks in. Good if
you're advanced, but potentiation is better for everyone in general.
• 4x25, start light, get used to it. In 6 months your body will adapt, and build up
intensity over time. Matt currently does 4x25 of 100lb dumbbell bench press, then is
able to hit his bench max warm-up sets 3 mins later. But took time. Building a castle of
warmups with one brick at a time. Build to a warmup that annihilates the average
person.
• Potentiation Protocol: choose 3 exercises that are relevant to your main lift, do 4x25,
no rest period. A,B,C, repeat four times total, rest for 3 minutes, then move on to
single/doubles of warms up for your main lifts if maxing.
• Eats rice throughout the whole day. Glycogen replenishment happens right after the
warmup. Takes pentacarb during accessories so it's in system before exercise ends.
Takes aminos while dieting, when his carbs are low.
• In the morning he does two tbs of lime juice, and two tsps of Himalayan salt. Got this
from Charles Poliquin. Helps stay hydrated. "Fitness industry misguided during the 90's:
you need salt, especially if you're low-carb."
Nothing
Heavy Upper Fast
OFF Fast Legs Listed NL
Lower Heavy Upper
(NL)
National Strength & Conditioning Association | Sumo Deadlift: The Base for
Tactical Strength, with Matt Wenning
• Tactical population = law enforcement, fire, first responder, military, etc
• Average of 4th Infantry deadlift was 180lbs.
• Average fire/military has 50-70lbs of gear. Your weight, plus your gear, plus their
weight, plus their gear can be up to 400-500lbs you need to carry if they are injured.
Made worse by awkward angles (out of humvees, trucks, homes, etc)
• Back injuries in 80% of the population, accounting for 1/5 illnesses in the general
population. Tactical populations are at a higher risk. But how much training is dedicated
to developing the lower-back?
• Deadlift is a huge glute activation exercise. Most people don't know how to fire or don't
have their glutes developed, which causes lower-back injury.
• Train the position that affects the muscles that are going to be the problem.
• Lower-back strength is key to increased performance and injury reduction in any
tactical field.
• Goal is 2.5x bodyweight
• Pulled conventional 3 times in 20 weeks prior to his meet. Pulls sumo 80% of the time.
Pulling conventional will tear the typical body apart unless they're perfectly built for the
movement (like Ed Coan)
• Training as a whole should be about developing your weaknesses.
• Best assessment is the main lift under load: will show areas of weakness when
observed by a trained eye. Max weight shows strengths and weaknesses: flexibility,
muscle weaknesses, form, etc
• "Accessory work to develop your weak spots is the whole key to working out smart."
• Average fireman deadlift was 175lbs (good enough to pick up their own bodyweight).
Average went up to 350. Women went from 155 to 260.
• Workmans comp dropped millions of dollars over the course of years. Correlation
between deadlift weight and injury tickets.
• Get out of the mindset of what's light and what's heavy. Has a 135lb 60 year old lady
who deadlifts 350 after 5 years training. One of his 185lb Rangers had a 450 bench,
650 deadlift, 625 squat, 15:50 3-mile. "You have to get super strong to make stuff
that's hard for others easy" Be strong compared to normal people.
• First couple years of training fire and military was difficult to change management
mindset. But results show money saved and injury rates down.
https://www.instagram.com/stanefferding/
https://excelev8.com (Vertical Diet)
https://stanefferding.com (The Kooler)
Stan Efferding Seminar P.1 - The Importance of Sleep, Nutrition, & Steroids
• Not all calories are the same. Eat quality calories, but if limited then remember
"something is better than nothing. Don't be hungry" in response to shakes.
• Steak, not hamburger, white rice used for Hapthor's diet. [Didn't specify thoughts on
ground beef, just said he didn't eat any.]
• Efficiently digested foods: eggs, oranges or orange juice (for thyroid and liver), carrots
for fiber, low-methane vegetables (cooked spinach, cooked red peppers, and carrots)
cause less bloating, brown rice has Phytic acid (harder to digest in large amounts)
• Regarding people complaining about meat being heavy in the stomach, the body adapts
to the food you eat and will become easier to digest and process. Gradually build up
more and more food along with more volume and workload in the gym. Don't eat like
the Mountain in your first two weeks of meal prepping.
• Hydration is water + minerals and electrolytes, not just water. Salt is important.
• The body can only take in so much protein and fats. Carbs seems to be the answer for
size (white rice still recommended) whether going up or down in weight.
• Post-workout carbs are a big deal [speaks to what to drink post-workout in another
podcast I've listed]
• Super-compensation occurs during post-workout, and you need to replenish
immediately (fructose, dextrose, sodium)
• Keto is not for optimal performance but attributed for great fat loss.
• Canola oil bad. Soy bean oil. "Buncha processed cooking oil just plain bad." [Link to
cited article in P.2 of podcast]
• Whole milk is good protein, doesn't slow the metabolism. Drink before bed for casein.
Liver converts lactose for fuel for brain.
• Implements 10-minute walks and actually gained weight as he ate above maintenance.
• "The most important diet is the one you can do"
Stan Efferding Seminar P.2 - Grow BIGGER by Getting Good at the Basics
• IIFYM: Stan doesn't mind the protocol as long as it fits into the FOD map, which
prevents bloat. Make your selection, but make sure it follows the ultimate goal. States
that the "good, better, best" method, where anything is better than nothing, but there
are always better options.
• "If you're gonna spend the time and energy, why not choose the best bang for your
buck." Goes for workout selection and calorie choice
• For the female lifter: 10-minute walks better than 40 minute treadmill. Doesn't
breakdown muscle, still helps with fat loss.
• If on a limited calorie diet, then the caloric limit will yield results in body composition
and performance based on the choice of foods, not just calorie choice. Choose nutrient
rich foods like steak.
• 3oz of OJ or milk a couple times a day: liver and thyroid stimulus for metabolism.
Action Item: Diet Buy pure OJ and organic Milk.
• Dr. Mary Enig: Oiling of America "Extraordinary article," goes beyond the marketing of
oils, but the nutritional aspects as to why the oil is so bad for you.
• Question about Nitros Oxide as a preworkout: increasing sodium, calcium, water,
glycogen, and creatine monohydrate gives the same benefits. Better blood volume,
blood vessel elasticity, improves red blood cell distribution. Eating correctly will make
supplements not so helpful. "Remedy deficiency, performance improves." Praises
Examine.com for their research.
• "Genetics reign supreme."
• College or teenathlete on a budget: Milk and eggs are great for budgets. Having meals
available is just as important as eating healthy. Big proponent of travelling with your
meals. Brian Shaw and Hapthor do this after coaching with Stan.
• "You don't get strong from a huge workout, but stringing together consistent
workouts."
• Brian Shaw sends water to countries with bad water. He counts on the other
competitors to drink the local water and lack of planning. Smashes the competition.
Discipline and planning wins competitions.
• Know your goal, know your time. Plan and prepare from there.
• Sleep is more important than calculating 65% of your 1RM. He can outperform the
week before because of the work he did outside of the gym.
• Stan focuses on simple changes. Master the basics. The "secret" is either genetics
or doing the basics really well.
https://www.instagram.com/strengthsensei1
https://www.strengthsensei.com
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