10/20/LIFE

Attack your weak points | Offseason & Peaking | Build athletic resilience | Build Strength for LIFE

What is 10/20/Life?

10-and-20 weeks at a time, for a lifetime of positive momentum in training and in LIFE.

The 10/20/Life Philosophy is a life-long approach for any level of lifter or athlete. Many recreational lifters utilize the protocols in this book to have a better plan in the gym, with no plans to ever compete. On the other hand, many competitive lifters from Beginner to Pro use this approach with great success!

From The Author and creator, Brian Carroll: “With 10/20/Life, my objective is to teach you to get the results you want by coaching yourself—the same way a superior coach would take you through an individualized program in a great gym. We start out with a thorough examination of your weak points because that’s how quality coaching works. The idea is to show you what to program, and when, based on your weaknesses in the squat, bench press, and deadlift. This sounds simple, but it’s something most people don’t even consider, much less put into practice.

From there, the 10/20/Life system takes you through the best injury-preventative warm-up in the industry, followed by a comprehensive layout of coaching cues for each individual lift. From start to finish, you’ll learn what to look for and what to do, and you’ll learn the reasoning behind all of it. By the time you’re finished working your way through these materials, you’ll be able to coach yourself, and others, like a pro.”

Learn to be your own coach, attack your weaknesses and utilize a proven philosophy that is a guide to permanent success.

Great coaches know the science of how to expand the biological limits of their athletes, and then respect those limits to avoid injury. Brian Carroll knows how to build the injury resilient and high-performance strength athlete. He has been there himself and continues to coach others to reach their potential.

— Professor Stuart McGill- Professor of Spine Biomechanics & Author of “Back Mechanic”

STEP #
1: Choose your schedule. (3 different)

STEP #2: Determine your weak points in the main lifts. (use the coaching guide to correct form)


STEP #3: Use the Weak Point and Assistance Exercise indexes to custom design your own program. (pick your assistance work as specified in the Weak Point index)

STEP #4: Follow the warm-up protocol listed. (4 parts, super easy and custom)

STEP #5: Determine your level of readiness, then train according to the system’s RPE plan for that day or if you’re in precontest, you go off of percentages. (this all depends on where you are in your phase of training)

— Paul Oneid – Powerlifter & Strength Coach

“ I’ve run 10/20/Life programming for over five years, for equipped powerlifting and have successfully incorporated it into many of my strongman off season and contest prep cycles as well. Although progress isn’t typically linear, mine actually has been. My total has steadily increased each meet; 1120, 1160, 1270, 1300, 1345, all while taking one year off from competition in between, adding a second sport to train for and with zero “bombs.” I love the philosophy in its entirety. I’ve learned how to warm up properly, bring up my weaknesses, get better at attempt selection, and most importantly; I’ve learned how to prep my body to effectively get stronger, while still going into meets healthy.”

— Allison Lockhart, Pro level equipped powerlifters and 3X Canada’s Strongest Woman

“I started using 10/20/Life in July 2015. At the time I had gotten over a major sick bug and was frustrated with the inability to find a programming methodology that could keep me training effectively while finishing my Masters and dealing with other life stresses.

In a year and a half of using the program my gym lifts have gone up by…
– Squat: 130 lbs
– Bench: 70 lbs
– Deadlift: 105 lbs

During this time my weight has stayed about the same but my body fat percentage has gone down quite a bit.

I’m very grateful for Brian Carroll for creating a fantastic methodology that helped a “less than genetically gifted” lifter make incredible progress during some of the most stressful times of my life.”

— Eric Bowman BSc, MPT

“A fighter has to be strong enough to control the opponent, deliver powerful punches and kicks and deal with severe impacts. After training for more than 10 years at the top of the pro-fighting and BJJ circuit, Brian Carroll’s 10/20/Life method has not only addressed all of the above, but it has actually helped make my training fun again. Today I feel like I am training increasingly smarter as well as being much more mindful of technique—a winning combination for getting stronger and staying injury free.”

— Rafaello “Tractor” Oliveria – UFC Lightweight, BJJ Black Belt and World Champion

“Every athlete knows that the day will come that they can no longer do what has driven them for so many years. I spent the majority of my life playing football, from Pop Warner, through high school, to college, and eventually in various Arena Football Leagues. During that time I was on countless all-conference teams, selected for national level all start games, and numerous lineman awards. I always knew that when the day comes that I could no longer play football at a high level, I would have to find a way to still compete. My love for lifting made powerlifting a natural go to sport, but little did I know there would be so many bumps along the way. After going at it on my own for some time, which resulted in a partially torn hamstring, tricep, and a completely detached pec major tendon, I turned to Brian Carroll’s 10/20/life for direction and guidance. In less than 18 months from surgery date, and less than one year working with Brian I beat my all time best total by 70lbs (2500lbs) and at a lower body weight. I cannot say enough about the 10/20/Life program. It has changed the way I look at training and has saved me from myself!”

— Jonathan Byrd – 1000lb + squatter in 3 weight classes, former college and pro football player

“There is no easy way. There is no magic pill. And there are no instant results.  What there is, however: hard work, long hours, smart planning, ideal timing, optimal programming, and attention to detail.  In short, this is 10/20/Life. Through Brian’s life experience and professional work, you get a definitive blueprint for the day-in and day-out fundamentals of incremental improvement.

Brian’s accomplishments on the platform are unrivaled.  He has brought what has helped him succeed in a sport that is ever changing.  All facets of a customized personal program with 10/20/Life are covered and delivered to you in an easy-to-read, intuitive format.  If you want to make certain that you’re on the path for lifelong improvement (not just your next training block), make the effort to read 10/20/Life. You’ll thank yourself years down the road.”

— Scott Paltos, Top Crossfitter, Strength Coach, and Former NFL fullback

“Changing from a coach who chose to jump from reputable program to reputable program to a coach who trains 10/20/Life and trains her clients with 10/20Life has made lifting enjoyable again. I used to hurt all the time, whine that I was old, and live on the verge of injury.

Now, following 10/20Life, I look forward to deload weeks, my numbers are up, and my body is recovering. I no longer see my chiropractor twice a week and my massage therapist more than once a month. My body feels better, and I don’t complain about being old. Because I feel so much better with 10/20/Life, I have even found a new passion for geared lifting, and I love seeing the Now, following 10/20Life, I look forward to deload weeks, my numbers are up, and my body is recovering. I no longer see my chiropractor twice a week and my massage therapist more than once a month. My body feels better, and I don’t complain about being old. Because I feel so much better with 10/20/Life, I have even found a new passion for geared lifting, and I love seeing the bigger numbers! Thank you, Brian, for creating programming that will allow me to continue to powerlift for years to come.”

— Brigid Bulger – Physician assistant