5 Things Stephane Cazeault Has Taught Me
With over 24 years in the industry, Stéphane is without a doubt one of the most analytical, bright and structured strength and conditioning coaches and educators in the world, he massively overdelivered on what was promised during the mentorship and it was an honour to spend my money and time with him.
The 90° Principle.
Having a system for varying the angle you’re training, the golden rule, within a training session and a mesocycle
For example;
Workout 1
A series - Standing Overhead BB Press ⬆️
B series - Flat DB Press ➡️
Workout 2
A Series - Flat BB Bench Press ➡️
B series - Standing Single Arm Overhead DB Press. ⬆️
Templates.
“I’m such a systems guy, that it now takes me 4 minutes to write a program” When Steph said this to me, something clicked, and I started creating templates and systems to leverage my time, without losing the individualisation nature of any great program.
Structural Balance Ratios.
Using Inertia lifts, you can get brutally strong, and incredibly fast. I always struggled with correct loading, how much to load if implementing a mid-range rack pull, and what about a top-range pin squat?
Mid Range +25%
Top Range +66%
Long range (deficits) -15%
Optimal Workout Exercise Structure.
When strength training, you have to be detailed, and every aspect of your program has to blend to avoid injury & plateaus, learning the best way to structure each training session has allowed me to continue my clients progressing for months/years on end without a slow down in results.
Each session is based on the primary lift:
Overhead Press
Incline Press
Flat Press
Dip
Back Squat
Front squat
Deadlift
Squat 1
A1: Back Squat
B1: Single Leg Knee Extension
B2: Single Leg Knee Flexion
C1: Knee Extension
C2: Hip Extension
Squat 2
A1: Back Squat
B1: Specialty Squat
C1: Knee Extension
C2: Hip Extension
Front squat
A1: Front squat
B1: Specialty Deadlift
C1: Calf’s
C2: Abdominals
Deadlift
A1: Deadlift
B1: Split Squat Or Lunge
B2: Knee flexion
C1: Calf’s
C2: Abdominals
Overhead press
Overhead Press
Chin
Flat Press
Row
Bicep
Tricep
Incline
Incline Press
Chin
Decline Press
Row
Bicep
Tricep
Bench press
A1: Bench Press
A2: Chin
B1: Overhead Press
B2: Row
C1: Remedial
C1: Remedial
(C - series could change based on athletes weakest point).
Dips
A1: Dip
A2: Chin
B1: Incline Press
B2: Row
C1: Remedial
C2: Remedial
Thick Grips
Using thick grip training can have a massive training effect if done correctly, use it too much and your elbow joint will pay the price, Steph showed me how he structures his thick grip training, straightforward, and very effective:
Accumulation phases: 1 exercise per week, implement on a pressing movement, either A series or B series.
Intensification phases: - 2 exercises per week, implement on a pressing movement, either A series and B series or both B series.