The Cost of Training

Written by

Now that I am in the training market, I spend copious amounts of time reviewing peoples training. This includes every pro training log, my training partners logs, and probably even your very own mother’s log. I do this to study the methods being used then I compare and contrast to find the common factors. When doing this, I end up finding the good and the bad. Everyone writes about the good stuff but leave out some important information.

The bad that I find throughout everyones training is volume and intensity infrequences. There is usually no rhyme or reason to the amount of work done after the main lift, with some guys doing WAY too much and some doing WAY too little. Luckily you have me, the guy with nothing to do but read training logs. I’ve created a system that can be used in conjunction with ANY style of training, Whether that be the Cube Method, linear periodization, or the conjugated method.

Lets call this system the dollar method. Each training day you are given a dollar to spend on training, this dollar is spent on the exercises you choose to do. How do you know what things are worth? Simple. Ive assigned different values to different intensity ranges as well as exercises.

50 cent piece – The 50 cent piece is obviously going to take up most of your dollar but this is where most of the work and stress is done. This is reserved for main lifts which the competition lifts and variants. These are lifts done at 85-95% of max.

Some sample exercises you can buy with the 50 cent piece include:

  • Squat, Box squat, Band squat, Chain squat, speciality bar squat.
  • Bench, Floor press, Board press, Chain bench, Reverse band bench, Sling shot bench.
  • Deadlift, Deficit deadlift, Block pulls, rack pulls, band pulls

Quarter – 25 cent exercises are like big assistance movements. These are where alot of muscle or speed is built. These exercises are compound lifts in nature but the intensity is lower than a 50 cent exercise. The intensity for a quarter exercise can range from 70-85% and should be done for mulitple sets and reps. Some exercises include:

  • Speed work, Olympic squats, opposite stance deadlift, close grip bench, wide grip bench, extra wide squats, cambered bar bench, snatch grip deadlift, etc

-A note here, some of you may be thinking about speed work and saying this range is too high. Well again, I analyze everything. If you take the band weight at the bottom of any of those lifts, you’ll find yourself in this intensity range.

Dime – 10 cents doesnt seem like much but with time and persistance you can save enough to buy something worth having. I view exercises in this range much like that, its not going to do a ton for you in the short term but in the long run you will see major benefits. Its about months and years here, not days and weeks. These are usually isolation movements and  are very useful in bringing up your stubborn weak or small muscle groups. The intensity range for a dime exercise is anywhere from 25-60% and is used with a lot of volume. Anywhere from 40 to 100 total reps can be used here. Some exercises include.

  • Skullcrushers, dumbbell presses, glute ham raises, lateral raises, band pushdowns, flys, pulldowns/pullups, dips, lunges, etc

Nickel – 5 cent exercises are commonly the most likely to be skipped. These are exercises that work the muscles that arent directly used in the competition lifts but help keep us balanced and injury free. I also include abs in this section because they are easy to recover from and almost always skipped. Nickle exercises are used to hit muscles like the biceps, calves, abs, neck and grip. Volume is high on these exercises and should never be skipped. If you look at any great lifter, none of them have a pencil neck, small abs or weak hands do they? I didnt think so.

Ok so now that you know the basic system, Ill show you an a few different example squat days to show you how to put it together and make it work.


Exercise:   1.00 Dollar


Example 1:

Squat: 6 sets of 3 @ 80% -25 cents

Olympic squats: 4 sets of 6 -25 cents

Straight leg deadlift: 3 sets of 8               -25 cents

Lunges:  2 sets of 15 -10 cents

3 sets of abs -5 cents

3 sets of calves -5 cents

3 sets of neck -5 cents


Example 2:

Squats + green bands: work up to a 2 rep max            – 50 cents

Snatch grip deadlift: 3 sets of 8                                          -25 cents

Glute Ham raises: 4 sets of 12                                            -10 cents

Hyper extensions: 4 sets of 12                                         -10 cents

Pulldown abs: 5 sets of 15           -5 cents

So now that you have a way of simple organization of your workouts, stop selling yourself short.

Corey Hayes is an up and comer to the strength and conditioning world. He is currenty a student at Eastern Kentucky University and a Professional level powerlifter. His best meet lifts are 725/425/675 at 220 raw and 880/640/680 at 242 geared. He has future plans of taking over the world and making a living doing what he enjoys, the iron game.
Facebook, YouTube

Don’t miss out

Sign up today and receive our Foundations of Strength & Conditioning eBook for free! Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox.

You may also like

The Sport Science of Brazilian Jiu Jitsu

The Sport Science of Brazilian Jiu Jitsu

Introduction Jiu Jitsu, more particularly the more combative and competitive branch of Brazilian Jiu Jitsu (BJJ), has become increasingly popular in the U.S. and around the …

Rules for the Deconditioned Lifter

Rules for the Deconditioned Lifter

Almost all of us have gone through it. Training is going great and we’re the strongest and in the best shape we’ve ever been. Then …

Fatigue Explained

Fatigue Explained

While the terms used to describe it aren’t completely uniform (burnout, overtraining, overreaching, “fried CNS,” etc…), most people seriously involved in lifting and training for …

JTS Classic: Baseball Training Considerations

JTS Classic: Baseball Training Considerations

Physical preparatory training for baseball players seems to lag behind that of other sports and due to this lack of emphasis of general physical preparedness, …

Opening Your Own Gym: The Juggernaut Training Systems Story

Opening Your Own Gym: The Juggernaut Training Systems Story

Ever since September 2009, when I opened Juggernaut Training Systems, I’ve been asked the same question about 200 times – in person, through e-mail, on …

EMS for Maximum Strength and Performance

EMS for Maximum Strength and Performance

By Chad Wesley Smith You have all seen infomercials that promise you can effortlessly get 8 pack abs without ever training, just by hooking up a …

The Cube Method for Strongman

The Cube Method for Strongman


The $100 Diet 2.0

The $100 Diet 2.0

With the amount of response and questions we have on a weekly basis for The $100 Diet, I decided to go back, do some tweaking and republish a follow up article with more information in the areas that matter.

Sign up to our newsletter

Sign up today and The Foundations of Strength & Conditioning eBook for free! Filled with over 145 pages and 40 hours of our best content throughout the years. Plus stay up date with all of our best new content for Powerlifting, Olympic Weightlifting, Brazilian Jiu Jitsu, Nutrition, as well as special promotions and deals.

Shopping Cart
There are no products in the cart!
Continue Shopping