5 Things Stephane Cazeault Has Taught Me

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. 

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