Sports
Here's A Smarter System That's Crushing It for Elite Athletes (With Heavy Singles And Back
Getting stronger doesn’t happen by accident. Despite the flood of free programs online, many athletes stall out or get injured trying to brute-force their way to better squats, pulls, and presses. In a recent training breakdown, a seasoned coach who’s worked with some of the world’s strongest powerlifters and Olympic weightlifters revealed the most common […]

Getting stronger doesn’t happen by accident.
Despite the flood of free programs online, many athletes stall out or get injured trying to brute-force their way to better squats, pulls, and presses.
In a recent training breakdown, a seasoned coach who’s worked with some of the world’s strongest powerlifters and Olympic weightlifters revealed the most common strength training mistakes—and the precise system he now uses to build elite-level strength without sacrificing performance on the Olympic lifts.
Here’s what most athletes get wrong, what to do instead, and how to apply it to your own training or coaching.
The Most Common Strength Training Mistakes in Weightlifting
1. Too Much Volume, Too Soon
High-volume squat programs with sets of 8–10 reps might seem like a good idea—until they crush your recovery and sabotage your lifts.
“People are doing way too much squatting,” the coach explains. “They’ll run giant internet programs designed for a completely different level than they’re at. The result? Burnout, overuse injuries, and stalled progress.”
This issue is especially pronounced in Olympic weightlifting, where the squat is a tool—not the goal. When squat fatigue bleeds into snatch and clean & jerk sessions, overall performance suffers.
2. Training with Too High of an RPE
Many lifters chase grindy, slow reps thinking that fatigue equals progress. But in reality, training too close to failure too often kills force output and limits strength gains.
“If you’re doing reps at an RPE 9 or 10 all the time, that bar speed drops, and you’re no longer producing maximal force,” he says.
Training at high effort levels too frequently doesn’t just increase injury risk—it also undermines the quality of movement. Strength isn’t just about load; it’s also about how that load moves.
3. Rigid Block Periodization
The classic linear block model—volume block, strength block, peaking block—can work. But for Olympic lifters, it often misses the mark.
“Block systems push lifters into long phases where they’re not practicing the actual skill of heavy singles. In Olympic weightlifting, you need frequent exposure to high-intensity singles to stay sharp.”
Instead of saving the heavy stuff for the end of a training cycle, the coach advocates a concurrent model, where athletes train multiple qualities (strength, hypertrophy, and skill) year-round—just in different doses.
A Smarter Approach: The Three-Part Strength Session
At the heart of his method is a three-tiered training session designed to build strength, monitor fatigue, and maintain hypertrophy—without crushing recovery or technique.
1. Top Single (Readiness + Neurological Exposure)
Each session starts with a single rep at around RPE 7–9. This isn’t a max-out attempt—far from it. It’s a way to check in on the athlete’s current state and prime the nervous system.
Why it matters:
- Tracks strength trends in real time.
- Prepares the lifter for heavier future attempts.
- Sets the tone for the rest of the session.
“A single at 7 or 8 RPE gives you a non-invasive strength benchmark. If it’s moving faster or slower than usual, you immediately know how the athlete is doing.”
2. Back-Off Work (Strength Focused)
After the top single, the athlete performs 2–5 sets of 2–5 reps (typically triples) at ~75–85% intensity and RPE 6–8. This is the meat of the strength-building process.
Why it works:
- Keeps volume manageable.
- Avoids the grind of max-effort sets.
- Builds strength through consistent, high-quality reps.
“You don’t need to kill yourself to get strong,” the coach says. “Triples at the right intensity produce excellent results without unnecessary fatigue.”
3. Hypertrophy Work (Optional, Customized)
If the athlete needs more muscle mass or extra work capacity, higher-rep sets (6–10 reps at RPE 8+) are added at the end.
This isn’t bodybuilding fluff. It’s targeted muscle-building that supports the primary lifts without taxing recovery too much.
“You don’t need to throw in 10 different accessory lifts. Two to three sets of high-rep work, when needed, gets the job done.”
Customizing the Formula for Any Phase
The beauty of this approach? It’s fully adjustable.
Whether the athlete is in a hypertrophy, strength, or peaking phase, the basic structure stays the same—only the dose changes.
For Hypertrophy:
- Single: 1×1 @ RPE 7
- Back-Offs: 2–3×3 @ RPE 6
- Hypertrophy: 4–5×8 @ RPE 9
For Strength Focus:
- Single: 1×1 @ RPE 8
- Back-Offs: 4–5×3–4 @ RPE 7
- Hypertrophy: 1–2×6–10 @ RPE 9 (or omitted)
For Peaking or Taper:
- Singles: 3–5×1 @ RPE 8+
- Back-Offs: 2–3×3 @ RPE 6
- Hypertrophy: None
With this model, you’re not cycling through phases that neglect key qualities. Instead, you’re training everything all the time, just in different amounts based on goals and athlete needs.
Why This Method Beats Traditional Block Programs
Most block programs eventually lead to a “two steps forward, one step back” scenario—build the squat, drop the lifts, then rebuild the lifts and lose the squat strength again.
This model avoids that entirely.
By adjusting volume and intensity across all three components without ever abandoning any of them, athletes can maintain lift sharpness and build strength concurrently.
“You don’t have to sacrifice snatches and clean & jerks to get strong. You just have to train smart.”
Final Takeaways: How to Use This for Yourself or Your Athletes
Whether you’re programming for yourself or for competitive athletes, here’s how to apply this system:
- Start each strength session with a top single to gauge readiness.
- Follow with 2–5 sets of low-rep, moderate-RPE work to build strength without burning out.
- Include higher-rep hypertrophy work only if needed—tailor this based on your goals and fatigue levels.
- Adjust the volume of each component based on the phase of training and athlete feedback.
- Use auto-regulation tools like RPE to fine-tune loading on the fly.
This system isn’t complicated—but it is strategic. And that’s why it works.
By focusing on what matters most and eliminating wasted effort, lifters can finally break past strength plateaus without wrecking their lifts, their joints, or their motivation.
“You can do this all year long,” the coach concludes. “You don’t need giant changes or blocks that flip everything upside down. Just adjust the dose of each part—and you’ll stay strong and ready for whatever comes next.”
Sports
Enquirer readers’ choices for 2024-2025 fall athletes of the year
In a vote that ended June 20, Cincinnati.com readers selected the Enquirer/Beacon Orthopaedics & Sports Medicine Athletes of the Year for the 2024-2025 fall season. The Enquirer placed the athlete of the week winners from all fall sports into one ballot per category. Here are the readers’ choices for winners. Advertisement The winter athletes of […]

In a vote that ended June 20, Cincinnati.com readers selected the Enquirer/Beacon Orthopaedics & Sports Medicine Athletes of the Year for the 2024-2025 fall season.
The Enquirer placed the athlete of the week winners from all fall sports into one ballot per category. Here are the readers’ choices for winners.
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The winter athletes of the year voting will begin Monday, June 23, and the spring vote will be Monday, June 30.
Beacon Orthopaedics and Sports Medicine
Ohio football team of the year: Batavia
Northern Kentucky/Indiana football team of the year: Bishop Brossart
Boys fall team of the year: Villa Madonna cross country
Girls fall team of the year: Villa Madonna volleyball
Ohio boys cross-country athlete of the year: Caden Winship, Mason
Northern Kentucky/Indiana boys cross-country athlete of the year: Mark Antrobus, Villa Madonna
Ohio girls cross-country athlete of the year: Sophia France, Little Miami
Northern Kentucky/Indiana girls cross-country athlete of the year: Ellie Frey, Conner
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Boys golfer of the year: Cayse Morgan, Elder
Girls golfer of the year: Eva Becerril, Sycamore
Field hockey athlete of the year: Chloe Castellini, Summit Country Day
Ohio big-school football player of the year: Caden Piening, Anderson
Ohio small-school football player of the year: Elijah Guttman, Cincinnati Country Day
Ohio big-school boys soccer player of the year: Brody Sucher, Kings
Ohio small-school boys soccer player of the year: Clemente Volk, Summit Country Day
Ohio big-school girls soccer player of the year: Emma Hartmann, Little Miami
Ohio small-school girls soccer player of the year: Ayla Jodrey, Bethel-Tate
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Northern Kentucky/Indiana boys soccer player of the year: Parker Monson, Simon Kenton
Northern Kentucky/Indiana girls soccer player of the year: Rachel Shewmaker, Bishop Brossart
Ohio girls tennis player of the year: Lucy Glassmeyer, Mariemont
Ohio big-school girls volleyball player of the year: Malia Brinkman, Mount Notre Dame
Ohio small-school girls volleyball player of the year: Savanna Stacey, McNicholas
Northern Kentucky/Indiana girls volleyball player of the year: Victoria Sebald, Villa Madonna
Water polo player of the year: Marco DiLoreto, Mason
This article originally appeared on Cincinnati Enquirer: Cincinnati Enquirer fall high school athletes of the year 2024-2025
Sports
Spring 2025 All-County
In the Sunday editions of the South Florida Sun Sentinel, look for the 2025 Spring All-County section, honoring the top high school athletes in track and field, baseball, softball, lacrosse, tennis, water polo, boys weightlifting, boys volleyball and beach volleyball in Broward and Palm Beach counties. Here is the online version of the 2025 Spring […]

In the Sunday editions of the South Florida Sun Sentinel, look for the 2025 Spring All-County section, honoring the top high school athletes in track and field, baseball, softball, lacrosse, tennis, water polo, boys weightlifting, boys volleyball and beach volleyball in Broward and Palm Beach counties.
Here is the online version of the 2025 Spring All-County:
Broward County
The best of Broward County high school sports: Spring 2025 All-County honorees
Palm Beach County
The best of Palm Beach County high school sports: Spring 2025 All-County honorees
Originally Published:
Sports
A Thank You Letter from Michael Kelly
Story Links Dear Bulls Nation, As I prepare to begin a new chapter of service at the United States Naval Academy, I want to express my deepest gratitude to our fans, donors, alumni, the greater Tampa Bay community, and, of course, the University of South Florida. Returning to USF in 2018 was […]

Dear Bulls Nation,
As I prepare to begin a new chapter of service at the United States Naval Academy, I want to express my deepest gratitude to our fans, donors, alumni, the greater Tampa Bay community, and, of course, the University of South Florida.
Returning to USF in 2018 was a full-circle moment for me. It was an opportunity to come back to the place where I first served under the legendary Lee Roy Selmon in the early 2000s. To follow in his footsteps and help lead this department has been one of the greatest honors of my professional life. In fact, I have spent more of my career at USF than anywhere else.
Together, we’ve built something truly special. USF Athletics is defined not only by its competitive success but also by its integrity, innovation and unwavering commitment to excellence. Just last year, we were recognized by Front Office Sports as one of the Best College Athletic Departments in the nation.
We’ve welcomed the addition of two new sports — women’s lacrosse and beach volleyball — while our Bulls teams have captured 21 American Athletic Conference championships, made more than 30 postseason appearances and earned three national championships. We’ve proudly celebrated 40 student-athletes earning All-America status, accounting for 50 total honors, with many more receiving all-conference recognition and academic accolades. This past year, we were also one of 15 college football programs across the country to win back-to-back bowl or College Football Playoff games.
Our success has extended well beyond competition.
USF student-athletes have continued to shatter academic records, posting the highest cumulative GPA and graduation success rate in program history. They have maintained a 3.0 GPA or higher for the past 21 consecutive semesters. Watching them grow as scholars, leaders and citizens has been a true privilege.
We also witnessed unprecedented support from alumni, fans and donors, raising more than $108 million in philanthropic contributions to enhance student-athlete success, expand our facilities and advance our vision to transform USF Athletics into a modern, elite and innovative department. That incredible generosity laid the foundation for transformational projects, including the indoor performance facility and the on-campus stadium set to open in 2027. It was a dream shared by so many, now becoming a reality thanks to the passion, belief and commitment of this remarkable community. Helping to break ground on the future home of the Bulls was a deeply emotional milestone I will always cherish.
I leave knowing that USF Athletics is stronger than ever, rooted in purpose and led by exceptional coaches and staff. We’ve benefited from strong alignment with university leadership, the Board of Trustees, and University Advancement. This department is in great hands and well-positioned to continue building on the momentum we’ve created together — truly a model athletic department for modern times.
Thank you for your unwavering support of our student-athletes. The Bulls are on the rise and the road ahead is nothing but Bull Speed Ahead.
With heartfelt gratitude and admiration,
Michael Kelly
Sports
IOC President Thomas Bach Thanks Athletes In Farewell Speech Before Tenure Ends
The end of the Thomas Bach era as president of the International Olympic Committee is near. The 71-year-old Bach will officially step aside after nearly 12 years in the role on Sunday, announcing last summer that he wouldn’t seek an extension after his current term officially expires. In a video on olympics.com, Bach thanked athletes […]

The end of the Thomas Bach era as president of the International Olympic Committee is near.
The 71-year-old Bach will officially step aside after nearly 12 years in the role on Sunday, announcing last summer that he wouldn’t seek an extension after his current term officially expires.
In a video on olympics.com, Bach thanked athletes for their support and dedication, especially in challenging times such as the COVID-19 pandemic.
“You stood strong and touched our hearts,” Bach said. “You showed in the best possible way that what unites us is stronger than what divides us.”
Bach also said the Olympic movement “is in good hands,” with new IOC president Kirsty Coventry, the first woman and African to be elected president.
Coventry, 41, a former competitive swimmer from Zimbabwe, will take over the role on Sunday. She was elected to an eight-year term.
“She understands your hopes and your challenges because she has lived them herself,” Bach said. “She will keep athletes at the center of everything.”
Bach defended the decision of the World Anti-Doping Agency (WADA) to clear 23 swimmers from China who tested positive in 2021 for a banned substance due to food contamination from their hotel kitchen.
At last summer’s Paris Olympics, Bach threatened to take away the 2034 Winter Olympics from Salt Lake City if the U.S. government didn’t end investigations and probes into WADA for its handling of the case.
Bach was initially elected to an eight-year term as IOC president in 2013, but then was elected to another four-year term in 2021 before reaching the limit of his term per a charter he helped write.
Some IOC members tried to convince Bach to seek a waiver so he could pursue another term, but he opted to step aside instead.
Bach won a gold medal for Germany at the 1976 Montreal Olympics in fencing.
Bach’s tenure might be best known for his measures to reform the bidding process for host cities in an effort to curtail astronomical costs.
Instead of having a bidding process for the 2024 Summer Olympics between Paris and Los Angeles, he proposed a joint awarding of the 2024 Games to Paris and the 2028 Games to Los Angeles, which the IOC approved.
The 2030 Winter Olympics in the French Alps, the 2032 Summer Olympics in Brisbane and the 2034 Winter Olympics in Salt Lake City were also awarded to those cities without traditional bid processes.
Sports
USA Women Beat Spain 9-8 To Begin Exhibition Series
Story Links Irvine, CA – June 20 – The USA Women’s National Team beat Spain 9-8 tonight at William Woollett Aquatics Center. Jenna Flynn led the charge for Team USA with three goals while Amanda Longan went the distance in net to record 13 saves. Team USA will play against Spain again on Sunday afternoon […]

Irvine, CA – June 20 – The USA Women’s National Team beat Spain 9-8 tonight at William Woollett Aquatics Center. Jenna Flynn led the charge for Team USA with three goals while Amanda Longan went the distance in net to record 13 saves. Team USA will play against Spain again on Sunday afternoon at Long Beach City College at 4:00pm et/1:00pm pt. Tickets to the match are available here. The match will stream LIVE on Overnght with stats from 6-8 Sports.
Team USA and Spain were locked in an old school defensive battle in this contest. The United States struck first from Rachel Gazzaniga on a counter attack and then Bea Ortiz leveled the score for Spain. Midway through the opening frame, Anna Pearson earned a penalty and Flynn converted from five meters for a 2-1 lead which stood at the end of one. The second period remained scoreless until Flynn was able to find the back of the net on a power play courtesy of Tara Prentice. Daniela Moreno cut the deficit in half for Spain before Gazzaniga put away her second goal to push the lead back to two. Paula Camus would respond for the visitors on the ensuing possession to make the score 4-3 in favor of Team USA at halftime.
The low-scoring feud continued into the third quarter with great saves from both goalkeepers. Nearly three minutes in, Jovana Sekulic earned an exclusion and Emma Lineback fired one into the back of the net on a player-advantage. Five more minutes went by before Anni Espar scored on a counter attack for Spain to leave the score at 5-4 for the United States entering the final frame. In the fourth, both offenses picked up their games. First, Ryann Neushul converted on a penalty attempt before Moreno scored on a Spanish power play, Elena Ruiz put one away on a penalty try, and Alba Muñoz rang the register during a 6-on-5 opportunity for Spain’s first lead of the game. Flynn and Pearson responded with back-to-back power play goals to regain the American edge prior to Ari Ruiz knotting things back up with just under two minutes to play. Team USA had control of the ball had looked to Pearson in set who drew two exclusions in quick succession leaving Neushul open to step up and put away the game-winner. In an attempt to tie the score late, Spain would not get a shot off and the United States claimed a 9-8 victory.
Team USA went 6/18 on power plays and 1/2 on penalties while Spain went 3/11 on power plays and 1/1 on penalties.
Scoring – Stats
USA 9 (2, 2, 1, 4) J. Flynn 3, R. Neushul 2, R. Gazzaniga 2, E. Lineback 1, A. Pearson 1
ESP 8 (1, 2, 1, 4) D. Moreno 2, A. Ruiz 1, A. Espar 1, B. Ortiz 1, E. Ruiz 1, P. Camus 1, A. Muñoz 1
Saves – USA – A. Longan 13 – ESP – M. Terre 5
6×5 – USA – 6/18 – ESP – 3/11
Penalties – USA – 1/2 – ESP – 1/1
Sports
Westmoreland Elite team to play in national girls volleyball tournament
It has been a season to remember for the Westmoreland Elite 14 Purple girls volleyball team. The squad began playing in October and honed its game throughout the year to make history. The 14 Purple team qualified for the 2025 USAV Girls Junior National Championship, becoming just the second team from Westmoreland Elite to play […]

It has been a season to remember for the Westmoreland Elite 14 Purple girls volleyball team. The squad began playing in October and honed its game throughout the year to make history.
The 14 Purple team qualified for the 2025 USAV Girls Junior National Championship, becoming just the second team from Westmoreland Elite to play in a national tournament. The team will travel to Dallas on June 24-29 to compete in the Freedom division, the sixth tier of the championship.
Coach Gene Larson has overseen his players’ development throughout the season. He has coached volleyball for 45 years, including Westmoreland Elite teams for 10 of those years.
The team embarked on the season with unimpressive finishes of 19th in the Frozen Lake Festival in Sandusky, Ohio, and 16th in the Steel City Freeze in Pittsburgh. Larson thought his players were capable of performing better.
“Early on, we struggled a bit because … we have young players,” Larson said. “After our first couple of tournaments, we started competing.”
The team then strung together two of its best tournament results. It was runner-up in the gold division of the Athletix tournament in Columbiana, Ohio, and it took first in the Erie Sports Center tournament in consecutive weeks to set an improved tone for the season.
The team was playing its best volleyball entering the Lucky Charm tournament in Harrisburg. That was important because finishing third in that tournament allowed it to qualify for the national championship.
Outside hitter Lilah Mrdjenovich has been a key player this year and was a major reason why the team could reach the national tournament.
“She’s been our most consistent player all year long, definitely led us in kills, probably blocking and serving and likely led us in passing every tournament,” Larson said. “We’ve had some all-around good players, but she has been our leader.”
Mrdjenovich, middle blocker Rylee Hestin and setter Lexi Temple are three prominent players in the lineup from Penn-Trafford.
“Penn-Trafford has a strong middle and high school program,” Larson said. “It is nice to get girls from that background.”
Larson also noted that defensive specialist Sofia Weimer and setter Clare Audia, who are both from Hempfield, are key players.
“I hope they’re competitive in every set of every match. … The reality is, at nationals, you can play well in every match and still not win because it’s a really strong tournament,” Larson said. “I haven’t set any expectations, except (to) play how we’ve been practicing.”
In 1978, Larson started playing volleyball in California, and he began coaching in 1980. He came to Pittsburgh to play volleyball at Pitt. The Trinity Christian School coach also played on and coached gold medal-winning teams at the Keystone State Games, so it is far from surprising his 14 Purple team qualified for the national championship.
“Volleyball is one of the defining areas in my life,” Larson said.
The other time one of the club’s teams made the girls junior national championship was the Westmoreland Elite 17 Black team in 2021.
“We’re a really strong team. We’ve had fun throughout,” Larson said. “I think our strengths are serving and timely hitting. (I’m) so proud of the girls for accomplishing this feat.”
Matthew Purucker is a TribLive staff writer. You can reach Matthew at mpurucker@triblive.com.
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