SOVIET LIFTING CYCLE
|
Week
|
Monday
|
Wednesday
|
Friday
|
|
Week 1
|
80% (6x2)
|
80% (6x3)
|
80% (6x2)
|
|
Week 2
|
80% (6x4)
|
80% (6x2)
|
80% (6x5)
|
|
Week 3
|
80% (6x2)
|
80% (6x6)
|
80% (6x2)
|
|
Week 4
|
85% (5x5)
|
80% (6x2)
|
90% (4x4)
|
|
Week 5
|
80% (6x2)
|
95% (3x3)
|
80% (6x2)
|
|
Week 6
|
100% (2x2)
|
80% (6x2)
|
102-105% (new max)
|
The table above is a
copy of an old Soviet cycle which was originally used to gradually build raw
strength in the Olympic lifts, and also the squat – depending on the lifter’s
needs.
The cycle is a form
of pre-planned progression (meaning the weights that will be used are already
decided upon long before they are lifted) based on 80% of one’s one rep max being
the minimal effective dose when training for strength, hence the frequency in
which that number appears on the chart above.
The cycle begins
with the main lift being performed for 6 sets of 2 with 80% of the maximum
amount of weight that can be lifted at the beginning of the cycle – in fact,
all percentages are based on the maximum that can be lifted at the onset of the
cycle, they are NOT adjusted as the cycle progresses and strength increases.
The program is
designed to increase the overall volume the body is exposed to during the 80%
phase (although it’s not presented as a phase, it’s clearly used a preparatory
period for the work to come), as each day alternates between days in which only
2 reps are performed (‘light’ days), and days in which 3, 4, and 5 reps are
performed respectively (‘heavy’ days), ultimately working up to 6 sets of 6
with 80%.
Upon reaching 6 by 6
for the heavy days, the progression takes on a linear approach by inversely
increasing the intensity while decreasing the volume until reaching a new peak
level of strength – 5 by 5 with 85%, 4 by 4 with 90%, 3 by 3 with 95%, and 2 by
2 with 100%.
The purpose of the
days in which 80% is consistently performed for only 2 reps is to reinforce
motor pattern development, and hone in on perfecting technique, while avoiding
overworking the body’s ability to recover from the previous session (which is
what would happen if you omitted these days and solely focused on the days
which indicate progression), and also increase the rate of recovery going into
the next workout.
Originally this
cycle was designed for making improvements in one lift at a time, and all other
assistance work was to be performed as needed, as long as it didn’t interfere
with the planned progression. However, this cycle can be adapted to allow for
multiple lifts to be targeted at once.
ADAPTED SOVIET CYCLE
The cycle above is
not unlike a traditional powerlifting cycle in which heavy days aimed at
increasing strength (known as ‘max effort’ days), and light days aimed at
improving technique (known as ‘dynamic effort’ days), are alternated back and
forth for the same lift – the only difference is in powerlifting cycles, there
are more main lifts than just the squat, or one of the Olympic lifts, as
powerlifter’s generally aim to concurrently improve their bench press, and
deadlift numbers.
As a result of
focusing on more than one lift at a time, it’s not possible to perform 3 weekly
workouts per lift, but rather the frequency (and volume – by reducing the
amount of sets from 6 to 5 for the main lift) ought to be brought down on a
lift per week basis, to allow for more lifts to be performed. This is where the
Soviet periodization model meets the powerlifting weekly training split – the
bench press is paired with the squat, since the two are completely unrelated
and will likely not affect the performance of each other, and the deadlift is
given its own day since it’s the most physically demanding lift, and each
performs both the heavy day, as well as the light day to reinforce technique
each week.
Training Split
Day 1 Bench Press
Heavy + Squat Light
Day 2 Deadlift Heavy
Day 3 Squat Heavy +
Bench Press Light
Day 4 Deadlift Light
– OR Power Clean (since it’s pretty much an explosive deadlift anyway, and the
gains made are transferable, while lower loads must be used, thus facilitating
recovery as deadlifting twice a week can lead to overtraining quicker than any
other lift performed at that frequency)
*Assistance work,
based on improving the main lift, is performed for whichever lift was performed
FIRST/HEAVY on each respective day – for example, using the split above, only
assistance work for the bench press is performed on ‘Day 1’. Assistance work
for the squat would be performed on ‘Day 3’ in this example.
Phase 1 – the 80%
phase
*The parameters for
the heavy day are no different than the original Soviet cycle, with the only difference
being to the light day for the power clean, should it be chosen as the lift of
choice to be paired with the deadlift
Week 1 HEAVY = 80% 5
x 4, LIGHT = 80% 5 x 2
Week 2 HEAVY = 80% 5
x 5, LIGHT = 80% 5 x 2 (5 x 3 for clean)
Week 3 HEAVY = 80% 5
x 6, LIGHT = 80% 5 x 2 (5 x 4 for clean)
Phase 1 can be
condensed into 3 weeks in a similar fashion to how the Soviet cycle is, by
simply starting with 5 by 4 as opposed to 5 by 2 and 3, like the original Soviet
cycle would suggest. This is not an absolute, it’s simply a modification to
condense the program so it doesn’t get dragged out for too long (which is what
may happen by starting as low as 5 by 2, or 5 by 3 since each lift is being
trained less frequently than the sole lift that would be trained in the conventional
Soviet cycle as it was originally laid out).
*After the main lift
for the day (whichever was performed first/heavy), pick 2 assistance exercises
based on the part of the lift that you need to focus on most, which would best
strengthen the entire movement using 5 sets of 5 for the first exercise
selected, and 4 sets of 6-8 reps for the second one selected – assistance
exercise options are presented below.
Phase 2 – the above
80% phase
There are a few
options in terms of loading parameters to limit this phase to only 3 weeks just
like the first phase – start heavier and build volume, or start lighter and
build intensity. If starting heavier, begin week 4 at 90%, and if starting
lighter, begin with 85%, ex:
*The light day can
remain at 5 x 2 with 80%, or for variation you could marginally increase the
load by 2.5%, or add a rep and perform 5 x 3 with 80%
Starting Heavy
Week 4 HEAVY = 90% 3
x 2, LIGHT = 82.5% 5 x 2
Week 5 HEAVY = 90% 3
x 3, LIGHT = 82.5% 5 x 2
Week 6 HEAVY = 95% 3
x 2-3, LIGHT = 82.5% 5 x 2
Starting Light
Week 4 HEAVY = 85% 5
x 3, LIGHT = 80% 5 x 3 (5 x 5 w/80% for clean – picking up the progression
where phase 1 left off)
Week 5 HEAVY = 90% 3
x 3, LIGHT = 80% 5 x 3 (5 x 2 w/90% for clean)
Week 6 HEAVY = 90% 5
x 3, LIGHT = 80% 5 x 3 (5 x 3 w/90% for clean)
*After the main lift
for the day, pick 1 assistance exercise (select a different option than that
which was chosen for the first phase), and 1 overload exercise (partials,
eccentric, isometric), both based on the part of the lift that you need to
focus on most, to best strengthen the entire movement using 5 sets of 3 for the
first exercise selected, and 3 sets of 3 reps for the second one selected.
Phase 3 – reaching a
new peak
This phase is
similar to phase 2 in that you can either choose to start heavy, and try to
build volume from there, or start more conservatively and increase intensity
gradually. If starting heavier, begin week 7 at 100%, and if starting lighter,
begin with 95%, ex:
*The light day can
remain at 5 x 2 with 80%, or either variations used in phase 2 can be used as
well
Starting Heavy
Week 7 HEAVY = 100%
3 x 2, LIGHT = 82.5% 5 x 2
Week 8 HEAVY = 105%
3 x 2, LIGHT = 80% 5 x 2
*Starting Light
*9th week
is added if choosing the more conservative approach
Week 7 HEAVY = 95% 3
x 3, LIGHT = 80% 5 x 3 (3 x 2 w/95% for clean – picking up the progression from
where phase 2 left off)
Week 8 HEAVY = 100%
3 x 2, LIGHT = 80% 5 x 3 (3 x 3 w/95% for clean)
Week 9 HEAVY = 100% 3 x 3,
LIGHT = 80% 5 x 3
*After the main lift
for the day, pick 1 assistance exercise targeting the range in which you are
STRONGEST, not weakest like the last two phases, and 1 overload exercise
(partials, eccentric, isometric – select a different option than that which was
chosen for the last phase), both based on the part of the lift that you need to
focus on most, to best strengthen the entire movement using 3 sets of 3 for the
first exercise selected, and 3 sets of 2 reps for the second one selected.
Peak week
This week is laid
out different than any prior week with each of the main lifts being performed
for 3 sets of 1 with 90%, or 2 sets of 1 with 95-100% on day 1, followed by 2
full days off before attempting to break a personal record for the squat on the
third day following day 1, the bench press the day after the squat, and the
deadlift two days later. Attempt to perform one rep with 105% of what your max
was when you began the program, followed by 1 rep with 110% if you were
successful, and 115% if you were successful with that. If 5% jumps seem a bit
wishful, aim for 1 rep with 105%, 1 with 107.5%, and 1 with 110% - in either
case, the goal is to make at least a 10% increase!
Assistance Exercises
Assistance exercises
are broken down based on their transferability – how well the gains made doing
them transfer over to the main lift. The various categories of assistance
exercises are as such:
Level 1 – variation
of main lift
(selecting the same
lift but modifying either the grip, stance, or tempo for example) – these have
the greatest transferability
Level 2 – partials
(same movement
through a limited range of motion – generally used for the purpose of
overloading the movement pattern and building confidence for using heavier
weights)
Level 3 – free
weight compound
(a non-related
movement with the purpose of stimulating the muscles directly involved in the
main lift to strengthen)
Level 4 – free
weight isolation
(same as level 3,
only using isolation movements to strengthen the desired muscles)
Level 5 – machine
isolation
(same as level 4,
only using machines to strengthen the desired muscles) – these have the least
transferability
Here are some
specific examples for a basic exercise like the deadlift, adhering to the
criteria laid out above:
Deadlift Level 1
Options
Sumo Deadlift
Deficit Deadlift
Snatch-Grip Deadlift
High Hip Deadlift
Zercher Deadlift
*Each of the options
above can be used with a snatch-grip, or from a deficit, or both
Deadlift Level 2
Options
Rack Pull (above or
below knees)
Floor To Knee
Deadlift (AKA 1st pull dead – stop at knees)
*Each of the options
above can be used with a snatch-grip, from a deficit, with a sumo stance, or
all of the above
Deadlift Level 3
Options
RDL (Romanian
Deadlift)
Goodmorning
Goodmorning From Pins
*Each of the options
above can be used with a wide stance
Deadlift Level 4 Options
Glute-Ham Raise
Back Extensions
Reverse Hyperextensions
Seated Goodmorning
Hip Thrust
Deadlift Level 5
Options
Back Extension Machine
Leg Curl Variations
For a higher
coordination lift like the push press (should you choose to use it as a main
lift – since the cycle is adaptable and can be used for any major compound
lift), there is an extra level since the main lift can be even further broken
down. Below is an example of the assistance exercises for the push press – the
extra level is after the main lift variations, but before the overload options:
Push Press Level 1
Options
*The push press can
be performed behind the neck, with a snatch-grip, a split stance, or with a
greater dip (known as a thruster), or with any available combination between
them
Push Press Level 2
Options
Strength curve
methods – the exact same exercises as level 1 can be used, but pausing at the
bottom of the dip
Push Press Level 3
Options
Bottom Half Push Press
(from shoulders to top of head)
Half Front Squat/Rising
On Toes At Top
Top Half Front Squat
Standing Press From Pins
Above Head
Push Press Level 4
Options
Military Press
Behind Neck Military
Press
Snatch-Grip Behind Neck
Military Press
Push Press Level 5
Options
Seated Shoulder Press
High Incline Press
Incline Press
Bradford Press –
overhead press, pressing the bar only high enough to pass it over the head and
lower behind the neck, and vice versa
Zavickas Press –
overhead press while seated on floor with legs extended
Sots Press –
overhead press from bottom of full squat position
*Each level 5 option
can be performed with an underhand grip for variation, except for the Sots
press
Push Press Level 6
Options
Front Raise
Lateral Raise
Assistance Exercise
Examples Based On The Relative Weaknesses That Need To Be Addressed
The range of motion
which presents the greatest challenge for completing a full range repetition
should dictate what specific assistance exercises are chosen – here are some
examples of assistance exercises based on which part of the range of motion is
most difficult for you to overcome:
If you’re weak at
the bottom of the range of motion (squats, bench press, deadlift), you ideally
want to increase the time spent under tension in that range – this means pauses
at the bottom of the lift, or double contraction reps, may be your best bet,
for example:
Paused squats at
bottom range
Paused wide-grip
bench presses at the chest
1 ½ squats/bench
presses
Dumbell bench press
Deficit deadlifts
Floating deadlifts
(standing on podium/blocks, pausing at range where weight would normally be
resting on floor)
Sumo deadlifts
If the mid-range
presents the greatest challenge than pauses at that range, or simply selecting
an exercise that directs more tension onto the muscles which are generally
responsible for handling the load at that range may be ideal, for example:
Paused squats at
mid-range
Front squats
Push presses
Incline presses
Rack pulls below
knees (regular grip or snatch-grip)
RDL (Romanian
deadlifts)
If your ability to
complete a full range repetition is limited by your ability to lockout at the
top range, then pauses at the weak range are once again an option, but in this
case, since greater loads can be handled through a very limited range of
motion, it may be a better idea to take what your body gives you and perform
movements which overload the top range – which is the range in which the muscles
are under the least relative tension since the amount of weight used is limited
by how much can be lifted through the range in which you are weakest, therefore
this range is generally under stimulated. Some examples are:
Top half squat (with
chains, bands, or reverse bands)
Top half bench
presses (with chains, bands, or reverse bands)
Decline presses
(regular or close-grip)
Floor presses
Rack pulls above
knees (regular grip or snatch-grip)
Deadlifts with
chains, bands, or reverse bands
Rack pulls with
chains, bands, or reverse bands
If position is lost
throughout the range of motion then performing the full range lift with a slow
tempo, focusing on maintaining proper positioning is ideal, for example:
Slow squats/bench
presses/deadlifts (4 seconds up and down)
Squat morning (bend
forward, drop to full squat, squat up)
The same parameters
can be used for selecting assistance exercises for an explosive, high
coordination lift like the push press, although due to the explosive nature of
the movement, it’s not ideal to pause midway through the lift – instead break
the movement down, and focus on the range in which improvement is needed, and
work on developing the strength quality needed at that range with the
appropriate exercises, for example:
If the explosiveness
of the lower body is a limiting factor, select one of the following:
Explosive top ¼
range front squat, going up on toes
Top ½ - ¼ range jump
squat with the same weight used for the push press
Paused incline press
If the ability to
impart acceleration onto the bar after the explosive leg drive is limited,
select one of the following:
Strict overhead
press from mid-range
Dumbell shoulder
presses
Slow eccentric (5
seconds) military presses
If the ability to
lockout is a limiting factor, select one of the following:
Close-grip incline
presses
Strict overhead
press lockouts
Incline Tate presses
(AKA ‘W’ presses, due to the pattern in which the dumbells travel resembling a
‘W’)
And to overload the
movement pattern, select one of the following
Bottom half push
press (jerk drive – driving the weight from shoulder to just above head)
Overhead supports
(pressing 2-3” and holding the lockout)
For an explosive,
high coordination lift like the power clean, the hang clean, or clean from
blocks are the only real assistance exercises, unless there is a very specific
issue that needs to be addressed – in which case finding a good coach to help
teach the lift is ideal. As for overloading the clean, high pulls or low pulls
from the hang, or off blocks are the best choices.
SOVIET SIZE
While the adapted cycle above is geared towards increasing ones strength
(primarily their one rep max), by manipulating the parameters towards performing
a higher volume of localized work, with the goal of increasing ones three rep
max, the Soviet cycle can be used to build a decent amount of size along with
strength – to facilitate size gains, one must be in a caloric surplus as well, with
roughly 10% above daily BMR being suffice.
The major difference between this variation and the first
adaptation above is that the four weekly training days focus on one primary
lift, as opposed to two (in reference to the bench press and the squat being
placed on the same day). The four primary lifts should not overlap, meaning
that if you choose to deadlift you should not also choose squat, but rather
front squat as there is less carryover between the two – at least as it relates
to the workload being placed upon the erectors. Assistance exercises still
follow the same parameters (2 assistance exercises per main movement, which
should be chosen based on the same criteria as listed above). Each lift will
also follow the same parameters, which are pre-planned, and adjusted weekly,
looking like this:
Week 1: 80%, 5 x 3
Week 2: 80%, 5 x 4
Week 3: 80%, 5 x 5
Week 4: 80%, 5 x 6
Week 5: 85%, 3 x 3
Week 6: 85%, 5 x 3
Week 7: 90%, 3 x 3
Week 8: 95%, 3 x 2
Week 9: 100%, 3 x 2
Week 10: 100%, 3 x 3
Training Split
Day 1 Front Squat (or squat if choosing Sumo deadlift)
Day 2 Bench Press
Day 3 Deadlift (or Sumo deadlift)
Day 4 Push Press
Assistance Exercises
Whether training for
strength or size, the purpose of assistance exercises is to strengthen any
glaring weaknesses that may negatively be affecting performance of the primary
lift being trained – here are some examples of assistance exercises listed in
order from those in which the least amount of weight can be used, to the most
amount of weight can be used:
Front squat – paused front squat, split squat, 1 ¼ front squat, top
½ front squat, narrow stance back squat
Deadlift – deficit deadlift, barbell row variant, deficit sumo,
rack pull below knee, rack pull above knee
Bench – dumbbell press, close-grip floor press, wide-grip bench
press, top ½ bench press, decline press
Push Press – military press, high incline dumbbell press, top ½ pin
press, bottom ½ push press, power jerk
Select 2 assistance lifts per phase (lifts should address weak
links for weeks 1-4, one weak link and one overload for weeks 5-7, and overload
for weeks 8-10). You could also perform one or two exercises specific to the
bodypart being trained at the conclusion of the assistance work for 3 sets of
8-10 for phase 1, 6-8 for phase 2, and just one exercise for 3 sets of 6-8 for
phase 3.
Assistance Parameters
Week 1: 4 x 8
Week 2: 2 x 8, 2 x 6 (heavier)
Week 3: 4 x 6
Week 4: 2 x 6
Week 5: 4 x 6
Week 6: 2 x 6, 2 x 4 (heavier)
Week 7: 4 x 4
Week 8: 4 x 2
Week 9: 2 x 2
Week 10: None
CONDENSED SOVIET
CYCLE
Although the
original Soviet cycle was ‘set in stone’ per se, in that all of the scheduled
workouts were to be performed (not intending to do so sort of defeats the
purpose of starting the program in the first place), the adapted Soviet cycle
can be further adapted, or even condensed for those looking for a shorter term
‘blitz’ sort of cycle that will still deliver results. In such a case, the
cycle may look like this:
Week 1 HEAVY = 80% 5
x 4, LIGHT = 80% 5 x 2
Week 2 HEAVY = 80% 5
x 5, LIGHT = 80% 5 x 2
Week 3 HEAVY = 80% 5
x 6, LIGHT = 80% 5 x 2
Week 4 HEAVY = 90% 3
x 3, LIGHT = 85% 5 x 2
Week 5 HEAVY = 95% 3
x 3, LIGHT = 90% 3 x 1
Week 6 HEAVY = 100%
3 x 2, LIGHT = 85% 3 x 1
Week 7 peak week
SOVIET SPECIALIZATION
Much like the
original version of the Soviet cycle was intended to be used for one lift at a
time, the adapted version can be used in the same way. In such cases, simply
follow the adapted parameters above for the lift, and muscles involved in the
lift in which improvement is sought only, and train the rest of the body how
you usually would, based on your goals.
An example of a an
overhead press specialization using the adapted Soviet cycle, since overhead
press strength is strongly correlated with bench press strength, and most
wouldn’t mind have a bigger bench, would look like this:
Day 1 Overhead press
+ 1 Assistance Exercise (Push Press – which is a combination of a level 1 and
level 2 assistance movement as it is a variation of the main lift, as well as a
movement that overloads the same movement pattern) – perform 3 sets of however
many reps were called for on that specific day for the main lift, using 10-20
lbs. more than that what was used for the main lift that day.
Day 2 Bench press +
2 Assistance Exercises (High Angle Incline Press + High Angle Incline Press
w/Close-Grip – both are a combination of level 2 and level 3 exercises as they
both allow a movement pattern that closely resembles the overhead pattern to be
overloaded, as well as build the muscles involved in the main lift) – perform 3
sets for each assistance exercise, for as many reps as possible, using the same
weight as that which was used for the main lift on the PREVIOUS day (the goal
is to have the weight for the primary lift being specialized to feel lighter –
which is best done by using that weight, and the mechanical advantage provided
by the lowered incline is what allows that).
*In this case, or
any specialization case for that matter, you can omit the ‘light’ day which
focuses on technique and replace it with another ‘heavy’ day in which the
targeted lift is prioritized – in this case the overhead press is prioritized
with the goal of increasing bench press performance, so naturally the bench
press is prioritized by giving it its own separate day – both primary lifts
follow the parameters below.
Week 1 80% 5 x 3
Week 2 80% 5 x 4
Week 3 80% 5 x 5
Week 4 80% 5 x 6
Week 5 90% 3 x 3
Week 6 95% 3 x 2
Week 7 100% 3 x 2
Week 8 100% 3 x 3
*Week 9 100% 2 x 1
*Peak week, and max
testing – same as peak week parameters above
This is simply a
blueprint demonstrating the versatility of the adapted Soviet cycle. To further
demonstrate that the cycle is not ‘fixed’ and is open to interpretation, here’s
another example in which you could go about using the Soviet cycle to boost
overhead press performance without concurrently prioritizing the bench press:
*In this example,
the overhead press is the only lift following the adapted Soviet cycle
(although you could use it for all your lifts)
The assistance
exercises remain constant for the first two phases, the only change being to
the parameters with which they are trained, and they are: top half overhead
presses, followed by top quarter overhead presses – both being a combination of
level 1 and 2 assistance exercises as they are variations of the main lift,
which allow the movement pattern to be overloaded
Week 1 80% 5 x 3
Week 2 80% 5 x 4
Week 3 80% 5 x 5
Week 4 80% 5 x 6
Assistance exercises
for the first phase are performed for 3 sets of 4-6 reps for the first
assistance exercise, using the same weight which was used for the overhead
press, followed by 3 sets of 6-8 reps for the second assistance exercise, also
using the same weight
Week 5 85% 5 x 3
Week 6 90% 4 x 3
Week 7 95% 3 x 3
Assistance exercises
for the second phase are performed for 3 sets of 3-5 reps for the first
assistance exercise, using the same weight which was used for the overhead
press, followed by 3 sets of 4-6 reps for the second assistance exercise, also
using the same weight
Week 8 100% 3 x 2
Week 9 100% 3 x 3
Week 10 peak week,
and max testing – same as peak week parameters above
The push press is
the only assistance exercise for the last phase, and is performed for 5 sets of
1-3 reps with the same weight which was used for the overhead press
DEADLIFT
MODIFICATION
If one wanted to
strictly focus on the deadlift, then it’s in their best interest to modify the
parameters slightly, as the deadlift is the most physically and neurologically
demanding lift that there is – and performing a high volume of deadlifting can
quickly result in overtraining, which is completely counterproductive to what
anyone would want. In such a case, the parameters would look like this:
Week 1
Day 1 85% 5 x 2
Day 2 80% 4 x 2
Week 2
Day 1 85% 5 x 3
Day 2 80% 4 x 2
Week 3
Day 1 90% 4 x 1
Day 2 80% 4 x 2
Week 4
Day 1 90% 4 x 2
Day 2 80% 4 x 2
Week 5
Day 1 90% 4 x 3
Day 2 80% 4 x 2
Week 6
Day 1 95% 3 x 1
Day 2 80% 3 x 2
Week 7
Day 1 95% 3 x 2
Day 2 80% 3 x 2
Week 8
Day 1 95% 3 x 3
Day 2 80% 3 x 2
Week 9
Day 1 100% 2 x 1
Day 2 80% 2 x 2
Week 10
Day 1 100% 2 x 2
Day 2 80% 2 x 2
Week 11
Day 1 100% 2 x 3
Day 2 80% 2 x 2
Week 12
Day 1 70% 5 x 1
Day 2 test max
To further prevent
overworking the body’s capacity to recover, there should be at least 2 days
between each day (day 1 and day 2), and squatting should be kept to a maximum
of only once a week (performed on the SECOND deadlift day).
The original Soviet
cycle was, and still is, a systematic, algorithmic model, that when combined
with hard work, produces a great deal of results – it’s not uncommon to
increase your current max by over 10% with such a system, or perform your
current max for 3, or more reps, by the end of it.
If you have any questions about any of the strategies presented in
this article, feel free to contact me at ben@paramounttraining.ca. I'm available for
online consulting and personalized program design, as well as one on one
training if you are located in the Greater Toronto Area (GTA).
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