Baker Barbell Podcast

Veteran strength coaches Andy Baker and Dan Flanick discuss their philosophies on strength training, conditioning, programming, GPP, and more, honed from years of experience working with athletes of all levels and everyday people.

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Episodes

#4 - Conjugate Programming: Max Effort Day

Andy and Dan dive deep into "max effort" day, a signature element of conjugate programming. In the conjugate system, max effort day represents the intensity, or heavy, stimulus common to all periodized programs. Uniquely though, max effort day requires the lifter to work up to a one-rep max (although it could be a double or triple) on a given upper or lower body exercise each week. The weight is not prescribed, but selected by the lifter based on his ability on that day. This ensures a very high...

Mar 24, 2022•1 hr 18 min•Ep. 4

#3 - Lessons from Westside Barbell: Concurrent and Conjugate Training for the Advancing Athlete

As they advance through the early stages of intermediate training, many lifters opt to use a block-style training program. In block training, training is organized into discrete phases or blocks, during which the lifter focuses on a single adaptation at a time. Typically blocks start with a volume or accumulation phase aimed at stimulating hypertrophy and building work capacity with lighter weigths and higher rep ranges, followed by a transmutation block of increasing intensity, and finally a pe...

Mar 17, 2022•1 hr 5 min•Ep. 3

#2 - Variety Is the Spice of Training

Andy and Dan continue their discussion of the most common reasons athletes get stuck in their training, including nutritional extremes (the chronically underfed and overfed trainee), constant program hopping, and never switching up your training approach. Andy argues that incorporating variety in your programming over time, especially in volume and intensity, is the key to unlocking gains after years of training. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & C...

Mar 10, 2022•1 hr 8 min•Ep. 2

#1 - Welcome to the Baker Barbell Podcast: Unstick Your Training

Welcome to the first season of the Baker Barbell Podcast! In the inaugural episode, strength and conditioning coaches Andy Baker and Dan Flanick discuss some common reasons athletes get stuck in their training programs, and how to get progress and momentum going again. Andy Baker Blog: www.AndyBaker.com IG: @bakerbarbell Owner of Kingwood Strength & Conditioning Co-author of Practical Programming for Strength Training Co-author of The Barbell Prescription: Strength Training for Life After 40 Dan...

Jan 28, 2022•55 min•Ep. 1

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