How Long Should Your Program Stay The Same?

Jul 31, 2023

How long should a program stay the same?

For many athletes and coaches their programs and exercises within it are like a revolving door. As soon as a movement gives the slightest hint of stall or the pre-thought out 4 weeks has concluded, it seems there is a complete teardown and rebuild of the entire program's exercise selection. 

It is a habit which can become an easy pitfall to slowly leak possible progression over time. This is the problem which i wish to attack in today's instalment of coach zac writes things on the internet, how often should a program change? How often should you change movements and when do you know it is the correct time to do so on a per athlete basis. WELL, keep scrolling to find out. 

To set the precedence, for me how I would visualise a program at its base form, (which includes things like rep schemes, your main lift variations and your adherence to basic training principles) is like the foundation and scaffolding of a building. Before anything...

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Why Should We Get Blood Tests?

Jun 29, 2023

Why should we get bloods done?

When we first onboard clients, we advise on getting a full comprehensive set of bloodwork done. (kidney + liver function, blood panel, lipid panel, hormones and fasting glucose)

First and foremost, as a duty of care to our clients and to ensure we’re identifying any potential abnormalities, nutrient deficiencies, hormonal imbalances or risks of developing certain conditions or diseases in the future. 

By having an overview of current health markers, we can apply appropriate nutrition and lifestyle interventions to improve overall health metrics and optimise the individual’s health overall. 

Blood-work doesn’t lie. Though we may feel fine and look physically healthy on the outside, our insides can often tell a different story. There's no point putting all of your efforts into getting big and strong if your insides are on the verge of combusting. 

What do we look for when getting bloods? ...

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Maxing out too often?

Dec 23, 2022

Are you maxing too often?

Constantly testing your 1 rep max is a pitfall myself and many other people have fallen into. I remember hitting a max squat every week for about a year. I made zero progress and had no idea why. Looking back, I’m honestly amazed I didn’t pick up an injury.

Maxing is fun. I get it. Unfortunately, it doesn’t help you get ahead at all.

I believe ‘Powerlifting training’ works for people often because they have set numbers to hit. They have numbers based off of their 1RM’s to hit for particular days and this is a tool which can force you to keep progressing. Good bodybuilders and other sports do this too but it’s less common as our whole sport is based on hitting these maxes.

So, 1RM testing can give you an indication of how you are progressing and allows you to implement the correct training percentages for each main lift as you go from training block to training block. Keeping your training honest and focused on your...

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A Comp Plan

Feb 01, 2021

Competition, for many lifters it is the highpoint of their training experience, having the opportunity to compete against groups of like-minded individuals who push us to showcases our strength and want to see us succeed is something that makes the powerlifting community one of a kind.

Although, regardless of all the amazing aspects and opportunities that competition brings, it is very easy to get swept up in the hype and excitement and compete so frequently it hinders your progress in the long term. This means we not only have to structure our training intelligently but consider the physical, financial and psychological stress that competition brings and organise our competition calendars accordingly.

With that in mind, today I would like to explore the importance of foresight 
when planning out our training and competitions throughout a training year. As with anything, there is a point where you can have too much of a good thing and...

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