Resources

A range of free resources that may be useful for athletes and coaches are provided below. These include calculators, programs, and templates.

All resources are in the form of Google Sheets.

Please do not request edit access for any of the Google Sheets, rather, make your own copy of the sheet. To do this on a mobile device, click “•••” in the top right, then “Share & export” and then “Make a copy“. On a desktop, click “File” and then “Make a copy“.

Ensure you read the instructions contained within each resource.

Feel free to share these resources with others who may find them useful.

Calculators

Calorie Calculator

Maximal Aerobic Speed (MAS) Calculator

Predicted 1RM Calculator

Programs

My 6 Week “DUP-Style” Back Squat Cycle

The Russian Squat Program

The Gillingham Bench Press Program

Wendler’s 5/3/1 Program

Templates

Weightlifting Templates

General Four-Day WLing Template

General Four-Day WLing Template (with Metrics Tracking)

Squat Bias Four-Day WLing Template

Squat Bias Four-Day WLing Template (with Metrics Tracking)

General Five-Day WLing Template (3/2/)

Squat Bias Five-Day WLing Template (3/2/)

General Five-Day WLing Template (4/1/)

Squat Bias Five-Day WLing Template (4/1/)

General Strength Training Templates

Four-Day General Template (2/1/1/)

Four-Day Full Body Template (2/1/1/)

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If you notice errors in any of the above resources, please email me: hjpmethod@gmail.com

Feel free to contact me if there is a calculator, program, or template you think would be a valuable addition to this page.


Design Your Own Spreadsheet to Track Resistance Training Metrics

Part One
Part Two
Part Three

Part Four to come…

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