Some harried salary men only have the weekends to train. So here's a basic, balls-out program that takes advantage of that fact.

Jeremy Frisch doesn't think weightlifting is hard enough, so the dang fool had to monkey with it by adding static holds or stretch bands to some old favorites. Bastard.

Maybe you're a bodybuilder through and through, but you still ought to know how to do some of the "old time" training methods like the split style. Besides, it may just put on some muscle, and that ain't bad.

We'll admit it. Warm-ups suck. They're no fun, but we realize their importance. Luckily, Jeremy Frisch has come up with a couple that are hugely effective while still being tolerable to us warm-up haters.

A grab bag of bad-ass tips for bodybuilders, strength athletes, football players, MMA fighters, hacky sackers, and even Amish rake-fighters. Regardless of your sports calling, you're guaranteed to find something useful in this article.

Combos consist of big-money lifts done in rapid succession. Do them right and you'll muscle up quick, along with building speed and power. Oh yeah, you'll also drop some blubber... assuming your heart doesn't explode.

Real "core" training - not that Bosu Ball crap - with cool videos. What else do ya' need?

For real athletes and anyone serious about training, the size you desire accompanies the strength attached to it. You'll look like you can squat 450 pounds when you can squat 450 pounds. Want big guns? Don't even talk to me about getting your arms bigger until you can do chin-ups with 30-plus pounds for 6 reps. You'll have big arms when your arms can move serious weight.

Single-leg squats are one of the best exercises an athlete can use for injury prevention, strength for sprinting, and balance. Work up to 100 pounds of external load in the single-leg squat, then watch your back squat poundages go up. Use dumbbells for upper body unilateral work as well: one-arm presses, one-arm push presses, one-arm bench presses, one-arm dumbbell rows without supporting your body against anything, etc.

The overhead squat is by far one of the most humbling exercises an athlete can do. Initially, even with the lightest of weights, you'll twist, turn, and wince from discomfort. But when performed correctly, they're great for mobility in the hip and shoulder complex and can build unbelievable supporting strength throughout the entire back and legs. Learn them, love them, live them.

Note: Jeremy Frisch is the performance director at the Competitive Athlete Training Zone in Acton, Massachusetts, where he works with athletes from age six to college level.