runningawaywithme

1. Use the Maximal Effort Training Method. Heavy singles at +90% intensity for 3 to 7 sets once a week.

2. Strengthen your Quads. Front Squats & Olympic Squats. No leg extensions.

3. Strengthen your Hips. Deadlifts, Romanian Deadlifts, Box Squats, Power Cleans, Glute-Ham Raises, Pullthroughs, Reverse Hypers, …

4. Strengthen your Glutes. Deep Olympic & Front Squats (below parallel, ATG), Kneeling Squats, Deadlifts, Romanian Deadlifts, …

5. Strengthen your Lower Back. Deadlifts, Goodmornings, Weighted Hyperextensions, Reverse Hypers, …

6. Strengthen your Upper Back. Bent-Over Barbell Rows, Pendlay Rows, Pull-ups, Deadlifts, Rack Pulls, Power Cleans, Power Snatch, High Pulls, …

7. Strengthen your Abs. Turkish Get-Ups, Front Squats, Zercher Squats, Overhead Squats, Windmills, Waiter Walks, Weighted Roman Chair Situps, …

8. Unilateral Work. Lunges, Step-Ups, Bulgarian Squats, One Leg Deadlifts, …

Increase Speed
9. Go Faster. Squat as fast as you can. Start with…