Recently I had the pleasure of sitting in on a couple interviews and a podcast with one of the most prolific strength coaches in the game, and at one time the youngest person to ever bench press 600lbs, Josh Bryant (@jailhousestrong) when he passed through Sacramento to visit Mark Bell’s Super Training Gym. I bought a notebook and took as many copious notes as possible. Here are the word for word notes I jotted down while I was learning from one of the best strength coaches on the planet.
- Very individualized programs. Each athlete is different and has different needs.
- Usually programs 2 bench days/week: 1 heavy, 1 speed/accessory
- Favorite Bench Press Accessory Exercises: Dead Bench Press, heavy dips, Spoto Press, Isometric Pushes & Pulls
- Dead Bench Press: Perform singles with 10s of rest between sets.
- Spoto Press: Forces you to stay tight and produce maximum tension.
- Isometric Pushes/Pulls: –
- Helps overcome sticking points.
- Press/Pull into pins for 4-6s, then immediately follow with a full ROM exercise.
- Effective for 6-8 weeks during meet prep. Beginner/Intermediate for the most part can do these at any time in their training and see positive results.
- Can help produce 15% more force for longer durations.
- Can also be used to develop strength at certain ranges.
- Used in bodybuilding for maximum muscle recruitment/activation.
- Helps develop compensatory acceleration.
- Programs 3 heavy weeks, 1 “reload” week.
- “Be a whore for results.”
- “Do not be married to any one way of doing something.”
- “Experience does not dictate competency.”
- Use push ups to increase chest volume on a second chest day.
- “Fast Gainers” can not handle as much volume due to their neural efficiency.
- Use volume through hypertrophy training to build up a base to then build strength. > “Best way to increase strength is to build up muscle mass.”
- For Bodybuilding pose between sets for mind muscle connection.
- Did a lot of crazy volume training when at Metroflex Gym with Branch Warren and Brian Dobson.
- Spent time in hardcore gyms since the age of 16.
- Dr. Fred Hatfield was a personal mentor and friend of his.
- Learned about compensatory acceleration from Dr. Hatfield, holder of many powerlifting records, bodybuilding titles, strongman and Olympic Weightlifting achievements.
- Dr. Hatfield told him, “You’ve got to expand your worldview.” This applies to training and everyday life.
- Josh also looked up to the likes of Ed Coan, and Bill Kazmaier.
- He was persistent and hunted out Ed Coan’s personal phone number at 18 years old to then call him to ask him about training.
- Learned and trained with Gary Frank. “The strongest guy I’ve ever worked with.”
- Former track & field athlete.
- Would routinely undergo 6-8 hour workouts 2x/week.
Being a fly on the wall to learn from Josh Bryant was an absolute pleasure. He is such a deep wealth of knowledge in regards to the iron game. To learn more from Josh Bryant, I highly suggest checking out his extensive YouTube channel which you can find here. I am looking forward to reading more of his books Jailhouse Strong, Grapple Strong, and his latest release, Keto Built among many other collaborations with Dr. Hatfield. If you want to learn how to get STRONG for either powerlifting, strongman, bodybuilding or every day life, Josh is a great resource to look into.
Hope you enjoyed reading some of my personal notes from my experience last week. If you are down with this shorter format blog posts with just my personal notes, comment below! I just might start pumping these shorter blog posts out once or twice a week!
For personalized workout programs, customized nutrition plans, detailed meal prep guides, or access to Settlage Bodybuilding ONLINE, or Settlage Wrestling ONLINE, email me at email@example.com. Follow me on Instagram, @joshuasettlage, for everything strength and conditioning.