Q: Hey Joe D, thanks for answering my question regarding imperfection training. Very interesting stuff. Sorry to bother you again but I have 2 more quick questions regarding your extreme dvd. Has it been released yet? And I’m still a little confused regarding the content of the dvd. Is extreme an actual program meant to…

Q: Joe D- You have once again motivated me to take my training to the next level after watching your most recent Extreme promo video!! I’m not sure if this is a stupid question, or maybe i’m missing something? but my question is: what the heck is imperfection training?? This term is mentioned in the…

Proper youth training/development is of utmost importance in order to prepare their bodies for the physical demands of their sport!    Q: Hey Joe, First off, I thank you for all of your insight and expertise that you give to us free of charge. Your principles and training methodologies have truly made a difference in…

One of the most common emails I receive are from people who want to know why they’re not getting stronger on their training program. Many of these people will provide me with the specifics of their program and swear to me that they’re following it to a “T”. The crazy thing is that – more…

Q: Hey Joe – I have a question about lifting speeds.  I read in an Exercise Science book that during concentric actions, maximal force development decreases progressively at higher speeds and fast eccentric actions allow maximal force application.  With that being said, does that mean that when bench pressing, I want to lower the weight…

When training for POWER, you must attack every rep with intensity & bad intentions!  I’ve gotten tons of requests for more “behind the scenes” features; so last Thursday, I got some video clips of my NFL/College football crew during a new cycle of training. Check out the video footage…   THE WORKOUT Warm-up 1. Dynamic Bench Press…

Incline/Resisted sprints are great for certain aspects of speed development and mechanics…but will they help with the ‘max velocity’ portion of your sprint?    Q: Joe, I run the 100m & 200m in track. I understand that strength is the foundation to speed, but would it be effective in max velocity maintenance? If so, what…

That which does not kill us makes us stronger…and faster, and bigger, and a hell of a lot tougher.  To learn more about the different ways we incorporate the prowler into our programming – and how you should too – check out my newest T-Nation article by clicking the link below… DeFranco Prowler Training  …

At my facility, I “assess” as I train so none of my athletes miss valuable training time!  I’ve recently been getting more and more questions regarding how we assess our “average” clients during their first session(s) with us. (By “average” client I’m referring to the 95% of athletes that walk through our doors, NOT the…

The Pat Cole Story By Joe DeFranco Four years ago, a 150-pound, self-proclaimed “skate punk”, walked into our facility looking to get bigger and stronger so he could play high school football. But, truth be told, the first couple months of training weren’t exactly “focused” for Pat Cole. Maybe it was the immaturity of being…