Meet Report: CETC US Open 2017 — Second Place with a 2121 Total at 220

I've had a taste for where I'm meant to be, and now I will be training with an unmatched ferocity. I may not have been strong enough to beat the colossus on this day, but I faced him prepared to die.

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5 Coaching Rants to Reframe and Apply

Layering thousands of coaching hours on the floor with successes and failures, I think I know what works and what doesn't work.

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Meet Report: CETC US Open — Knowing When to Throw in the Towel

Through the ups and downs of training and the meet, I worked with three great lifters for the US Open. Here's how things played out on the big stage.

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My Experience at the SWIS Exercise Muscle Testing Certification

The latest and greatest from Dr. Ken Kinakin includes specific muscle tests for upper and lower body exercises to determine if the muscles are functional and capable of handling the stress of weight.

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Meet Report: 2017 CETC US Open Powerlifting Championships with Ben Pollack

I’ve already written about my training strategy going into the meet, and what I’ve learned from my meet prep, but I didn’t share a few things for competitive reasons.

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WATCH: Wendler's UGSS Compilation Series

If I can teach a kid to squat correctly, I can teach him anything.

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WATCH: Westside History with Mark Bell and Dave Tate

Training goals after powerlifting, quality time with children, training at Westside, leaving Westside, thoughts on training methods, the purpose of life, the challenges of being a mentor, and more — all in this video.

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Training Lanes: A Guide to Conjugate Programming for Athletes

Some people say that being a good teacher means explaining things in the simplest, easiest-to-understand terms. When it comes to conjugate programming, using training lanes is the way to accomplish this.

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Three Solutions to Bust Through Your Next Training Plateau

Stalled progress can occur for a number of reasons. Which of these solutions will be the key to restarting your progress?

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Some Like It Hot — A Guide to Choosing your Liniment

One, two, three, or even four Screamin' Daves. If you aren't sure which liniment is for you, use this guide to direct you to the perfect product.

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WATCH: Table Talk with Dan Green — How to Choose Secondary and Accessory Training Movements

A good training program has three main parts: the main lifts for technique, the secondary movements for strength, and the accessory exercises for muscle-specific work.

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Dan Green on How He Chooses Accessory Movements - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=AjrbixUbAts

WATCH: Buddy Morris SPS Presentation — The Mission and Purpose of an S&C Program

We all know that your role as a strength and conditioning coach is to produce higher-performing, more injury-resistant athletes. But what does that actually mean for your program? How do you achieve it?

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Buddy Morris 2017 SPS Presentation | Part 4/4 - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=TYCQeaoAT3g

Building the Yoke

A big yoke equals instant respect. No one wants to screw with a guy that has a big neck and a thick yoke.

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Meet Report: RPS King and Queen of Spring

I went into this meet to total 1800 at 180 pounds bodyweight, but learned an important lesson about having backup plans.

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Keys to Revisiting and Achieving Goals

What are you waiting for?

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What Are You Trying to Build?

When you say "culture", are you sure you know what you're referring to? Here's what this word means to our program.

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Raspberry Ketone Supplementation: A Woman’s Perspective

This compound became popular a few years back, especially after it received attention on national television. But does it work?

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Elbow Postion for Tricep Extentions - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=YnckmtH4lxU

How to Optimize Your Biggest Recovery Asset

The benefits of improved sleep are just as real as the consequences of deprivation. Follow these simple rules for sleep and watch your recovery—and your progress—skyrocket.

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What's Your Game Plan?

You're never going to build a big total by going into the gym and lifting as much as possible every session, week after week, year after year.

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The Plant-Based Strength Experiment

Is it possible to remove meat from your diet and still train and compete at the highest level of powerlifting? I'm going to find out.

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14 Things About Bodybuilding and Building Muscle That I Know to Be True

These underlying training principles contribute to keeping your body healthy, growing, recovering, and building muscle over the long-term. You simply need to follow them.

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Rear Deltoids Exercises - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=KfG8D8SKX9U

Three Things To Help Eliminate Pelvic Tilt - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=_0ZlSmSNPmI

How I'm Training for the 2017 US Open Powerlifting Championships

I’m going to share my strategy and reasoning behind it here, so hopefully, you can get some inspiration for whatever meet you’ve got coming up.

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Body Mechanics 101: Three Things to Help Eliminate Pelvic Tilt

After being plagued with injuries for six years, these three things got me back to pushing legs 100% without risk of injury.

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WATCH: Table Talk with Dan Green — Powerlifting Longevity and Meet Strategy

A lot of strong lifters have come and gone through this sport, posting two or three big totals to then never to be heard from again. The best lifters are there, year after year, finding new ways to stay healthy enough and hit PRs. How?

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All Together Now — The Coach, This Polyglot

Not many institutional environments promote interdisciplinary collaboration in exercise and sports performance. Starting from the ground up, how can we change this?

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Dan Green & Dave Tate Give Tips for Longevity in Powerlifting/Meet Strategy - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=uFRIcvQ5Yrc

WATCH: Buddy Morris SPS Presentation — The Brain Controls Everything

The interworking systems of the human body cannot be separated, and it all begins in the brain. Every moment of stress is trauma to the brain, and a good coach knows how to deal with this.

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Buddy Morris 2017 SPS Presentation | Part 3 - elitefts.com

from Dave Tate https://www.youtube.com/watch?v=Q7AKkj0NEFk

Shooting Knowledge Applied to Training

I recently made a transition from someone who had a decent amount of experience and was relatively advanced in one sport, to someone who is a true beginner in another sport. It's taught me a lot about training and shooting.

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Start from the Ground Up: Building High School Athletes Instead of Destroying Them

Do you want bulletproof athletes who stay in the game instead of in the rehab room? Here are six issues to address to build stronger, more durable athletes.

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Belly of the Beast: The Hardships of Strength and Conditioning

Things aren’t all sunshine and rainbows in this field, and even when you’re winning, sometimes it doesn’t feel like you’re winning. Can you handle it?

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The Four Best Powerlifting Assessments

By going through these simple floor assessments you can get a really good indicator on how you should be squatting, benching, and deadlifting, as well as if you should be lifting overhead.

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What Drives Performance: Processes Not Outcomes

How we are judged is out of our hands in a lot of ways, but if I adhere to my processes and don't compromise my principles, morals, or values, then I can honestly say that I have been successful in my role as a strength and conditioning coach.

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Team or Dysfunctional Family? Stories of an Elite Lifting Group

We might look dysfunctional, but this lifting family is like a Swiss clock put together with a hodgepodge of parts that somehow still always has the right time.

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Identifying Hip Impingement Causes and Solutions

If you Google "hip pain at the bottom of the squat," you're going to be left more than a little confused about what the cause might be and what you should do. Let's sort through all of the information and advice.

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The Common Misconception of Dietary Fat and Carbohydrates

What have been the results of the prescribed increase in consumption of grains, breads, and pastas? Skyrocketing diabetes, even in children. There's a better approach.

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The 12 Best Exercises for Rear Delts and How to Combine Them

John Meadows' expertise on shoulder training filled a void in the atmosphere of bodybuilding information. I've incorporated rear delt work with all of my clients, and I've learned a few things along the way.

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Muscle Failure and Its Applications

Most people who step under the bar want to get big and strong, period. Muscle failure is paramount in this regard. Here's how to use it properly to build muscle without overloading your central nervous system or risking injury.

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RANT: The Truth About Internet Idiots and a World Record Squat Attempt

A few weekends ago, a world record squat was attempted. The lift passed, but the video got torn apart on Facebook. Want to know my thoughts on it? No? Well, I'm going to tell you anyway.

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WATCH: Table Talk with Dan Green — Adrenaline Levels in Training

How do you get your mind in the right place for a big lift in training? Should you treat it like meet day?

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Excuses Don't Count Towards Your Total

At least, not at this point. As it stands, we are left with adding up our heaviest successful attempt for each of the three lifts and the sum of those is how a powerlifting total is born.

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WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters

Clint walks through simple adjustments to help an experienced weightlifter and current CrossFit competitor overhaul his deadlift.

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Maintaining/Managing Adrenaline For Lifting - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=0DOXudBmLdA

Buddy Morris 2017 SPS Presentation | Part 2 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=BkoqnxKUsfs

WATCH: Buddy Morris SPS Presentation — Gurus, Gimmicks, and Adjusting Your Plan

Expert or guru? Innovative training method or gimmick? In the second part of his presentation, Buddy tells you how to spot the difference.

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7 Habits of Highly Effective Lifters

When you look at the best lifters, you find that they have several things in common. Make these behaviors a regular part of your life and you'll continually see progress, too.

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WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters

Clint walks through simple adjustments to help an experienced weightlifter and current CrossFit competitor overhaul his deadlift.

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Social Skill Integration Through Movement and Strength: Program the Cadence

You'll meet Sean, Wesley, and Blaine (three boys on the spectrum) and consider their needs, find a starting place, and create a program schedule using a singular, linear, or overlapping approach.

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Why We Powerlift — Getting Inside the Minds of New Lifters

I know why I lift and compete, and you probably do too. But our reasons aren't the same as new lifters who enter the sport of powerlifting. If we want powerlifting to grow for the better, we need to listen.

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Creatine Supplementation: A Woman’s Perspective

What is creatine? What does it do? Is it safe? And most importantly, why is it left out of women's supplements?

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The Continental Clean — Maximizing Your Axle Clean and Press

Watching lifters attempt the continental clean has given me a case of the heebie-jeebies dozens of times. I’m here to give some pointers on making the movement stronger, safer, and more efficient.

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LISTEN: LEO Training Podcast — Bryan Mann on Stress and Social Support for Collegiate Athletics

Written training programs can account for physical stress, but it is the strength and conditioning coach's responsibility to adjust for academic stress. This podcast includes the details of Dr. Mann's research on the subject.

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Daily Undulating Periodization: Conjugate Adapted for Raw Lifters

While raw powerlifting circles have been discrediting the merits of a concurrent approach to training, many have been using a program that is congruent with the very principles that conjugate is based on.

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Is Powerlifting Gear Right for You?

Single-ply, multi-ply, 20 different kinds of raw — what is the right way for you to compete?

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Strength Chat Podcast: Bryan Mann on VBT and Developing Explosive Athletes

Dr. Mann joins the crew to talk about the benefits, challenges, implications, and new research in the field of velocity-based training.

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The Gift of Perspective: Five More Things to Know as a New Powerlifter

Continuing the perspective series, I look more closely at training, meet day, and who to look to for advice.

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The Psychology of Aging

I had another birthday, which meant the return of my annual day spent obsessing over my age. This time I realized something new: I know how I want to die.

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Strength Chat Podcast: Bryan Mann on VBT and Developing Explosive Athletes

Dr. Mann joins the crew to talk about the benefits, challenges, implications, and new research in the field of velocity-based training.

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WATCH: Table Talk with Dan Green — Keeping the Endgame in Mind During the Rehab Phase

If you're forced to take time away from the gym, where should your focus be? Maintaining strength? Maintaining size? Getting healthy?

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Maintaining Size and Strength While Injured w/ Dan Green & Dave Tate - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=O5x4hG3ipj0

Buddy Morris 2017 SPS Presentation | Part 1 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=P7ssUN51K_s

WATCH: Buddy Morris SPS Presentation — Genetics, Environments, and Learning

In this first part of Coach X's presentation, he discusses two factors that will influence everything you do in life: genetics and environment.

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Preaching to the Choir: Seniors and Strength Training

Muscle loss? Reduced bone density? They may come naturally with age — but there's a way to fight back.

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Health Risk or Wonder Drug: The Lowdown on Kratom

Planning to try this new substance? Consider this research, as well as my personal experience using it, before you do.

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Cambered Bar Band Set Up/Warm Up with Nate Harvey - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=eBvdB_CM_jw

WATCH: Cambered Bar Band Setup with Tension at the Bottom

Much like setting up your squat, get your bands set up correctly from the bottom up and the rest will fall into place.

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From the Weight Room to the Boardroom

At times, we can be paralyzed by the complexity of our professional lives and it can be very valuable to find simple, yet proven philosophies that help us find our way.

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The Who, What, Where, When and Why of Training Collegiate Football

Knowing that these 253 people are responsible for football programming, my next question is, how many people are “experts” in what we should be doing?

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The Role of Federations in Powerlifting

Powerlifting is a sport of continual evolution. In understanding federations today, it is important to note not only the evolution of powerlifting athlete, but also the history of why most powerlifting federations came into existence.

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Three Tips for Coaching the Novice Athlete

Regardless of your coaching style or philosophy, here are three techniques that will help your novice athletes improve quickly.

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Yessica Martinez/Julia Ladewski 2017 XPC Meet Recap - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=6Heefyp5SIk

How Do You Periodize Intensity Techniques?

Intensity is much talked about in bodybuilding, but what is it? Is it taking sets to failure? Lots of volume? Dropsets? Supersetting?

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Nine Weeks of Linear Progress To A Bigger Bench

Using these two cycles together is a great template that I guarantee will make you a stronger bencher.

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What I Learned from Buddy Morris at the 2017 Sports Performance Summit

Buddy was one of the first people I ever looked up to, both as a person and as a strength and conditioning coach. Here are some of his best one-liners from the weekend.

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How (and When) To Fire A Client

For over a year, I thought it was my job to accommodate her. She was my client; I was being paid to "treat" her condition. Right?

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WATCH: Table Talk with Dan Green — Limiting Factors for Beginner, Intermediate, and Advanced Lifters

What holds you back as a beginner is not going to be the same as what holds you back once you reach the intermediate or advanced stages.

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How I Dropped 17 Pounds Over 9 Days and Gained It Back in 12 Hours

I don't recommend this big of a cut for anyone. It is detrimental to many bodily processes and overall health. To be clear, this is not a how-to guide; it is a documentation of my process.

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2017 Sports Performance Summit — Dave Tate Speaks

You may have heard or read a few things about Dave's second hip replacement and the PRs that led to his surgery, but no one has heard the full story. Until now.

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Dave Tate Speaks at 2017 Sports Performance Summit - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=6dtyJFG9oKQ

Limiting Factors For Lifters of Different Experience Levels - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=zz9OcQgHz-g

My First Time Competing on the XPC's Big Stage

I left the biggest meet of my powerlifting career so far with a PR total, but more importantly, I learned eight valuable lessons for the future.

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Training and Ronnie Coleman Interview

Great lower body session & Ronnie Coleman Interview

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Stop Making It Okay to Just Give Up

If you're still looking for the most important thing to becoming a top athlete, here it is: not letting anyone or anything tell you what was meant to be or what your destiny is.

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Approaching the Bar: What Motivates You Before A Heavy Lift?

Do you need ammonia? Loud music? A slap to the back of your head? Your training partners screaming?

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Is It Time to Rethink What We Do?

We should not ask how much volume and intensity of training a player can tolerate, but should instead ask how much volume and intensity of training a player needs to excel at their sport with minimal risk of injury.

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The Building Blocks of a Winning Team

What comes first: a chicken or the egg? Winning or culture?

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Brandon Cass — Record-Breaking Squat Strategies

He beat cancer, he set an all-time world record, and he's soon to hit another huge squat PR. This is how Brandon's doing it.

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Build Your Legs While Babying Your Back

A lower back injury doesn't have to mean the end of your training days. Here's one of my go-to methods for continuing to train hard and make progress.

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Who Is Nate Harvey and Why Do His Athletes Use The Conjugate Method? - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=4hFvV1jcUC8

The Pros and Cons of a 100-Pound Weight Gain

I’ve gained 100 pounds over the last seven years and I’m going to share my journey and my experience, both good and bad, this has had on my general health.

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WATCH: Nate Harvey — Training and Coaching with the Conjugate Method

There are a lot of insights to gain from being both a powerlifter and a collegiate head strength coach.

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Bodybuilding Exercises for Powerlifters — Adductor Work for Added Gains

Say your quads, hamstrings, and glutes are capable of handling 500 pounds in the squat, but (because of weakness, tightness, or overuse), your adductors can only handle 400. Not a good look.

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Body Mechanics 101: Hunting for the Elusive Rear Delt

I have been asked so many times lately about rear delts that I figured I would make this the topic for the second edition of Body Mechanics 101.

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WATCH: Table Talk with Dan Green — Building a Base as a New Lifter

If you don't start on the right path, you might spend years training hard and making no progress.

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All Together Now — Meet the Disciplines and Our Hosts

In this series, we will explore the challenges of interdisciplinarity in Sports Performance. I have chosen six people to help us on this journey, each one representing one discipline or profession.

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Dan Green on Building a Base as a New Lifter - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=TUU_wxNx_Ac

5 Training Hacks for Underdeveloped Hamstrings

Effectively train your hamstrings with these hacks and find yourself sitting a few inches taller.

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Three Hypertrophy Waves to Use If You're Stuck on Progressive Overload

If you feel like you're spinning your wheels, give one of these a try: Intensity-Based Hypertrophy Wave, Working Set Volume-Based Hypertrophy Wave, or Exercise Volume-Based Hypertrophy Wave.

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Jo Jordan 2400lb Total at the 2017 XPC's - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=OrWGDXUCcJw

It's All About the Base

I've seen some folks with clients that can't execute a proper pull start adding these additional implements, and it's insanity.

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XPC Finals — My First 2400-Pound Total

My first meet as part of elitefts was the first Lexen Pro/Am ten years ago. Last weekend, in Columbus again, I finally got to 2400.

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Dave Kirschen XPC 2017 Meet Report - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=GaTfuHWVL30

2017 XPC Finals — I’m Not Retired Yet, Mother*ckers

If I had a lot riding on this lift before, everything was riding on it now. Making it would be the highlight of my powerlifting career. Missing it would probably be the beginning of the end.

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6 Keys to a Perfect Powerlifting Warm-Up

Move from general to specific and focus on the big three for stability and mobility.

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How Is Dave Tate Still Doing Dave Tate Things?

Every medical professional gauges how much slack on the leash they can give you without negative effects because everyone’s threshold is a little different. What’s Dave’s? And why?

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2017 XPC Finals — JP Carroll Secures 1st Place

It's about fucking time.

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2017 Arnold Sports Festival/XPC's Teaser - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=f6oM3YZJYSE

21 Deadlift Salute 2017 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=SpE9GnKejv0

Relentless Hypertrophy Revisited

This strategy is a synthesis of various methods and tactics I’ve learned over the years from John Meadows, Swede Burns, Charles Staley, and a few others.

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The 2017 elitefts Sports Performance Summit in Review

Buddy Morris, Mark Uyeyama and Justus Galac gave insight from the point of view of an NFL strength coach, Dr. Eric Serrano handled nutrition, and Dr. Ken Kinakin discussed muscle testing.

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Simple Meet Mistakes and Their Solutions

Judging the SPF Ultimate Powerlifting and Bench Press Championship in Georgetown, Kentucky, I saw a lot of lifters make easily-correctable mistakes. Here are the ones to look out for.

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Anti-Masculinity and the Response of Men

After watching the recent women's marches—and being involved in some interesting social media conversation—I started to think about how men should respond when masculinity is threatened.

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Entertainment at the Arnold: B-I-N-G-O

If you go to the Arnold every year just because of tradition – we can provide you some entertainment. If this is going to be your first time, this will prepare you for what you will see.

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WATCH: Table Talk with Nate Harvey — Why Do Football Players Run Long Sprints in Practice?

The easy answer is that it builds mental toughness. The strength and conditioning answer, however, involves understanding the differences between lactic aid, glycolytic, and oxidative work.

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Bandbell Bars with Jim Seitzer - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=s3zhBwUYiNs

Why Do Football Players Run Long Sprints in Practice? - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=Og8cjaUnuC8

16 Week 5thSet/Conjugate Mash Up

Rather than explain, in great detail, when and how I think it would make sense for you to do this, I'm simply going to recount how I did it while coming back from a pec injury.

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WATCH: BandBell Equipment Demonstration with Founder Jim Seitzer

By explaining the concept of Oscillating Kinetic Energy and demonstrating the setup, Jim gives you everything you need to know to get the most out of the Bamboo, Earthquake, and E-Maxx bars.

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Why Do We Test the 40-Yard Dash at the Combine?

Last year we looked at the 225-bench test. This year I want to talk about what is considered by many to be the king event for evaluating athletic speed: the 40-yard dash.

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Are You a Leader or a Follower?

Too often I see lifters doing the strangest stuff in the gym, and sometimes I get irritated enough to actually ask them about it. Their answers usually tells me everything I need to know: they're followers, not leaders.

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6 Lessons to Become a Better Strength Coach

If you're going to be successful in this industry, there are a few things you need to know from the very start.

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6 Lessons to Become a Better Strength Coach

If you're going to be successful in this industry, there are a few things you need to know from the very start.

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The Legacy

Because I grew up in Akron, Ohio, I'll never forget the impact LeBron James has had on my life. But it's not the championships or the records that I admire him for most.

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6 Lessons to Become a Better Strength Coach

If you're going to be successful in this industry, there are a few things you need to know from the very start.

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Get Big without Getting Slow: Cluster Training

By gaining muscle, you increase your ceiling for strength. By getting stronger, you increase your ceiling for power.

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Finding Strength: Why Your Log Press Sucks with Zydrunas Savickas

If I had to pick the three most common mistakes I've witnessed in the last 10 years of seeing lifters miss with the log, here they are, with a video of Zydrunas Savickas coaching the movement.

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Sports Performance Summit 2017 Teaser - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=1BLAHea7FLw

From Deadlift Cues to Overcoming the Blues — One Year with elitefts

I couldn't believe it when I saw that it has been a year since I joined elitefts. In honor of the anniversary, here are five lessons from my first year.

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225 Bench Press Repetitions Test — What Are We Really Testing?

The strength of the athlete determines what kind of preparation will produce the desired training effect: more reps. We need to stop and ask three questions.

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The Training Arriving Model

Understanding where your clients are on the T.A.M spectrum, and where they want to be, is crucial for delivering the best coaching-client experience possible.

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Why Deads Are Overrated

If you want full back development, you're going to have to stop focusing on the deadlift.

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How to Balance Work and Training - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=dBi4MZC_fGk

The Gift of Perspective: Things to Know as a New Powerlifter

In this first part of the perspective series, I share five perspectives for you to consider as you make your initial steps into the journey that we call powerlifting.

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Rehab Report: Repairing My Hand and Planning My Return to the Platform

This article was meant to have been about the results of my meet in December and the setting of PRs and possible world records. All of those aspirations ended on October 7, 2016.

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5 Cues That Can Screw Up Your Lifting

Believe it or not, there is such a thing as “too much of a good thing", and over-applying a cue when it’s not needed can really jack up a lifter’s technique.

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Social Skill Integration Through Movement and Strength: Play Date with a Friend

Make this your chance to verify how training (all our hard work) gives us lots of opportunities to enjoy life.

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Do You Have to Train Heavy to Maintain Muscle Before a Show? - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=kfHGQa93xa4

2017 Hawaii Strength Clinic — Spread the Aloha

We had a blast in Oahu, Hawaii, although I think my son may have had even more fun than my wife and I did! With all that said, I was there for a business trip and I had to get to work.

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Three-Dimensional Force Curl Complex

Want grip strength like a bear and biceps like baseballs?

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John Carroll University ROTC Seminar — Powerlifting as Military Training

After 20 years of service, I have come to realize that a powerlifting style of training is best for members of the military.

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34 Ways to Maximize Your Raw Bench

Here are some of the tried-and-tested methods that helped me finally break through the 400-pound barrier, which had been a monkey on my back for years.

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Arnold Classic Weekend — Win A Chance to Train at elitefts

No purchase necessary. Raffle begins TONIGHT!

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What Is Your One Thing?

As we transition to shifting macronutrients and increasing volume in our training, it is easy to fall in the trap of analysis paralysis. With thin slicing, you won't have to worry about this.

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Apply the 80/20 Principle to Powerlifting

Use this principle to analyze your training program, your technique, your diet, your recovery, and your time.

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Finding Your Niche in S&C as a Female Coach

Professionals who succeed in the field career athletics are few and far between. Look to the ranks of women and the numbers drop even further.

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Prework: The Best Thing Your Training Program Likely Needs

It really seems like most people don’t care about corrective exercises and prehab until chronic injury and age rear their ugly heads. Enter: my current life situation and the solution.

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WATCH: Table Talk with Mark Dugdale — Should I Hire A Bodybuilding Coach?

It may be tempting to put your entire trust in someone with experience, but there are a few things to consider first.

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Bare Bones Conjugate: A Bar, Rack, and Bench Weeks 1-4

When thinking about conjugate training, we often look at all the specialty bars, bands, chains and other goodies that we use in training. But when you boil it down, conjugate training doesn't need those things.

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Pros and Cons of Having a Bodybuilding Coach - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=VEBUHfhQqv0

Mark Dugdale Open UGSS Presentation | Part 5 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=Ak1hobnGLBk

WATCH: Dugdale UGSS Presentation — Who Will Remember You?

Your time on this earth is limited, and much shorter than you likely realize. Don't waste it.

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The Pursuit of Elite

Surrounding myself around top-level powerlifters for over 30 years, I've noticed a trend.

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What's the Purpose of Your Training?

It is almost as if lifters don't think training starts until the weight gets heavy. I've got news for these kinds of lifters: a training session starts right after the last one is finished.

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WATCH: What It Means to Have Someone's Back

Caring about someone doesn't always mean agreeing with them — sometimes it means telling them they're making a stupid-ass decision.

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Beta-Alanine Supplementation: A Woman’s Perspective

Don’t make purchases based on pretty pink labels and bizarre claims.

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Coach Strong Not Scared

It is a noble profession — one that helps prepare young people for life, building not just their bodies but also their minds. Don't lose sight of this when you end up in any of the following situations.

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Back to the Basics, Back to Functional Training

Let me introduce you to the Core 4: push, pull, press, and carry.

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The Truth About Valentine’s Day

You're welcome for the reminder.

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The Phases of Life

It sounds cliché, but the older you get, the faster time seems to slip away. We really never seem to take the time to appreciate our journey until we realize it’s more than half over already and it feels like we’re just getting started.

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Matt Sohmer — Squat and Deadlift World-Record Strategies

Bottom line: all that matters is results. You are either creating or you are disintegrating. If this requires breaking from orthodoxy, so be it. Here are five ways we did this with Matt.

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Body Mechanics 101: Elbow Position for Triceps Extension

I see terrible training mistakes on an almost daily basis, and not just the ones veteran meatheads like to post on social media to poke fun at someone in the gym who doesn’t know any better.

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A Strength Coach's Dream: Reflexive Performance Reset

Simply put, RPR resets your compensation patterns and allows your body to do its two most essential functions properly: to BREATHE and MOVE.

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What Separates a Novice Lifter From an Advanced Lifter - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=_fXnlzYEAaI

Mark Dugdale Open UGSS Presentation | Part 4 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=mvzeZhnpQG0

WATCH: Dugdale UGSS Presentation — Protecting Your Joints and Life Balance

Longevity in this sport requires taking care of your body, but perhaps more importantly it requires taking care of your life.

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How You Can Help Grow The Sport of Powerlifting

If the social theory holds true, then in order for powerlifting itself to make progress, individuals within the group will have to give up a little something of themselves to push the sport further.

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The Finer Points of Getting Shredded

As with any training-related goal, there’s a great way to go about things, and a not-so-great way to go about things. Let’s get into four of the finer points of shedding your unwanted fluff.

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Seven Tips to Get Your Ass Back in the Gym

This article is for the grizzled veterans who are now getting up in years. If you've fallen off the exercise wagon here are seven easy tips to get your training back on course.

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24-Hour Shift Programming for Those Who Protect and Serve

This training design has taken into account 24-hour shifts over a four-week schedule. As you can see, each week has varying work demands, so the training program must reflect this.

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Westside for Raw — Is Westside the Best Side?

You might be wondering what a program would look like that encompasses all of these principles. I put together a sample 16-week raw program for you all to try.

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10 Big Lessons 2016 Taught Me

Your numbers will be subject to so many external variables, but your character is forged by intentionality.

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WATCH: My Biggest Mistake in Strongman

Being in this sport for long means making mistakes, but for Clint, there's one that he considers worse than all others.

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RPR: Wake Up Your True Performance Potential

The purpose of this tool is to identify problems and compensations in an individual’s movement patterns and to restore neurological balance to allow the body to perform the way it naturally should.

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Vince Gironda — The World's First Personal Trainer

I've studied and experimented with Vince Gironda's methods my entire training career. He has had a major impact on me as a trainer and lifter.

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elitefts Customer Product Reviews — The Seated Calf/Tibia Raise Machine with TJ Slomka

We know you don't want empty praise of our equipment — you want honest, detailed feedback so that you can know what to expect.

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How To Set Your Rates

Setting rates shouldn't be a mystical process, but a mathematical one.

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WATCH: Table Talk with Mark Dugdale — Training Evolution and the Genetic Ceiling

Do genetic ceilings exist? How can you know if you've reached yours? Is it possible to break through?

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Train to Think or Think to Train

If you don’t understand the reason behind doing something, how will you know if you are getting the proper results out of your efforts?

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Training Evolution & the Genetic Ceiling - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=qo4bIk0mE0Q

WATCH: Dugdale UGSS Presentation — Guarding Your Central Nervous System

The first part of training for longevity is ensuring that your body's central nervous system can adequately handle the demands of your program.

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Mark Dugdale Open UGSS Presentation | Part 3 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=E7k8Yjy5MAE

A Little Knowledge is Dangerous

Wait, what?

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Life Imitates Powerlifting

The lessons I have learned from powerlifting help me with situations I come across in my life. I recently experienced this while on my first mule deer archery hunt.

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25 Tips for a Bigger Raw Deadlift

A brutally strong deadlift will never come easily, but that doesn't mean you need to get fancy.

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S&C Meeting of The Minds — Training A New Generation, Bandwagon Trends, and Research

Coaches Kitchen, Clapp, Nosak, and Showers are back to answer more questions about succeeding in the strength and conditioning field.

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A Smarter Approach to Enhancing Athletic Performance

When I started to apply this 8-phase setup with my high school and college athletes, not only did their technique, mobility, and flexibility improve, but they also looked and felt stronger.

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The Sumo Deadlift — You're Doing It the Wrong Way

Here's the right way.

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How Do I Get Into Strongman?

I’ve covered a lot of territory, and still have so much on the horizon, but I think one of the biggest things I’ve missed over the past year relates to a question I’ve been getting often.

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5 Things to Know for Your First Show

Competing in a bodybuilding show can seem overwhelming, and you may have no idea what to expect. Don't let fear hold you back.

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Mighty Joe Bradley: Best Pound-for-Pound Lifter of All-Time

Joe trained under Dr. Fred Hatfield's tutelage. This changed the sport forever.

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Improving Insulin Sensitivity and Your Physique

You want nutrients to go to what you're trying to build: THE MUSCLE. There are ways to make your body better at doing this.

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7 Things That Can Make You A Successful Online Trainer

I'm putting the satire on hold for one article. Here's some straight-up information to help you become a better online trainer.

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WATCH: Table Talk with Mark Dugdale — Exercise Execution, Pre-Workout Food, and Recoverability

Mark and Dave share their combined knowledge in both powerlifting and bodybuilding, gained from multiple decades honing their respective crafts.

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Exercise Execution, Pre-Workout Food, and Recoverability - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=Jowi99sGfIM

Mark Dugdale Open UGSS Presentation | Part 2 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=4jn6RdepNs8

WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients

You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?

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What Data Collection Could Mean for Your 2017 Powerlifting Total

Just like you have lifting data, you also have life data. As the New Year has begun, let's review 2016.

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Why Body Tempering Works

With all the buzz going on about body tempering, a lot of questions come up about why it works or what makes it different than other types of treatments. Here's the answer.

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Training Beyond A Diagnosis

I found out about the cancer in 2008, but there was one major problem: there was no way I was going to take this and settle for a life of quiet mediocrity.

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WATCH: Anterior Pelvic Tilt Compilation Series — Dani Overcash and Casey Williams

In these six videos, Dani identifies and helps resolve Casey's hip issues while squatting. How can Casey's powerlifting setback help you?

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What Should I Read?

What should you read? You're asking the wrong question.

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The Coexistence of Politics and Merit

It wasn’t until about five years into my professional career that I started to notice some problems with my upward mobility plan.

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Off-Season Case Study #1 — Examining Weakness And Implementing Corrective Measures

In this case, we examine a young competitive athlete who has limited experience and is facing several serious issues in his squat, bench press, and deadlift.

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Joe "The Lad" Ladnier Mississippi Monster

As the first man ever to break the 2100-pound barrier (2160) in the 220-pound class, Joe Ladnier rocketed to the top of powerlifting world more than 30 years ago.

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3 Jump Variations for Total Body Athleticism

Be very meticulous about mastering each position.

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Experiments with 5x5 Training

You can use five sets for strength building, you can use it for hypertrophy, you can use it for power, and you can change it to suit whatever particular goal you have.

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Off-Season Back Training: Two Sessions Per Week and More Adjustments

I'm 22 weeks into my off-season and implementing some unique tweaks to my back training.

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Practical Application for Developing Rotational Power

All sports are rotational to some degree. Here are some effective ways to develop and assess rotational power within a team setting.

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WATCH: Rapid Fire Table Talk — Westside Before Bands, Programming By Gender, and Sex Swings

Looking for an unconventional use for bands?

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The Isometric Deadlift Cycle That Took My Deadlift to 800 Pounds in 22 Months

Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.

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Dave Tate Rapid Fire Q&A | Part 4 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=ILLPsTxyzJ4

Mark Dugdale Open UGSS Presentation | Part 1 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=f9ndoU48SoU

WATCH: Dugdale UGSS Presentation — Bodybuilding History and Nutrition for Improved Health

Performing best, and especially looking your best for the sport of bodybuilding, requires that your body be functioning well on the inside. Mark shares how he has accomplished this throughout his career.

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Meal Prep Basics for the College Student

Why plan? What can food do for me? When should I eat for a workout? — A group of students with Asperger's asks questions to fulfill big aspirations to look and feel good.

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The S Word — What I've Learned

In this final part, I try to wrap it all up with insight into how I currently feel about steroids.

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WATCH: Mountain Dog Back and Biceps with Mark Dugdale

The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.

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IFBB Pro Mark Dugdale Trains Back and Biceps - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=-sfqyd1XTis

Making the Most of Your Off-Season

The off-season should be called the improvement season. It's the time when you make the most progress and work on weak areas. Don't waste it.

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Are You A Teammate or Training Partner?

I am always looking into why teams win. No matter the sport, venue, business, you name it, I am constantly asking myself what they are doing to win. This is one thing they all share.

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The Off-Season: Instastrong, Not Instafamous

There is a difference between what I want now and what I want most.

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Lactate: Friend or Foe?

From regenerative properties to acidic buffering abilities and more, lactate has many functions and effects.

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Competing Requires Management Skills

Having a good meet means accounting for every aspect of your performance. Mismanage one aspect and you're not going to have a great day.

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Bodybuilding Exercises for Powerlifters — Rear Delts Rows

Get a bigger bench and boulder shoulders with this easy movement.

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How to Use Lifting Straps: A Simple Tutorial

This method is fast, simple, and won't let the bar ever slip from your hands.

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If I Could Write a Letter to Me...

I took the opportunity to write myself a letter but with one caveat: I couldn't include ANY reference to working out, competing or being “buff.”

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Mark Dugdale Open UGSS - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=VaSqE7kBkeg

WATCH: Rapid Fire Table Talk — Military Press for Powerlifters, Grip, and Home Gyms

Have you ever eaten an entire box of Pop-Tarts in one sitting?

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Home and the Home Gym: Barbell Clubs

To have a better grasp on the several formats and how they may (or may not) evolve into one another, I searched and found a stricto sensu barbell club: the Valhalla Barbell Club, from Wichita, Kansas.

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Dave Tate Rapid Fire Q&A | Part 3 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=IfVQ_1z-Ahw

WATCH: Mark Lambert — Strength Coach for the Tampa Bay Lightning of the NHL

Lambert spends the majority of the year with his team of professional athletes, then returns to Montreal during the summer, where he coaches at one of his three Axxeleration Performance Center locations.

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The Three Most Important Factors for Becoming A Great Lifter

If you ever want to be a top-ranked lifter, you're going to need all three of these things.

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Tampa Bay Lightning Strength Coach Mark Lambert - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=NrmcPR4LVaU

WATCH: Should You Arch Your Back When You Bench Press?

Bench-builder or back-breaker? Steve has the answer.

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BIGHORN: Love and Momentum

We've lost a couple of good ones along this journey. We may lose a few more too.

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Programming for Speed and Power

This 12-week program can be utilized by any individual wishing to prioritize the physical elements of speed and power.

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Six Secrets from Swede

After first hearing Swede speak, I was so impressed that I enlisted in his coaching for nearly half a year. I wanted to learn — and I learned a lot.

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I Can’t Touch A Barbell Without Hurting: Train or Take Time Off?

If you try to ignore an injury, you're going to end up in one of two places: with compensated strength or accumulated injury. Is continuing to train, but simply using lighter weights, the answer?

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Toothpicks to Horseshoes — How to Build MASSthetic Triceps

Having big, strong arms is more than just something to flex and brag about. It shows health, vitality, and does absolute wonders for your confidence. And all you have to do to achieve them is train your arms intelligently.

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10 Exercises to Strengthen Your Spinal Erectors

The spinal erectors are often overlooked when it comes to building the deadlift, but they can be the limiting factor far more than people realize.

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How to Break a Bench Plateau

If you’re feeling lost on the bench, don't fret. There is hope.

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Dave Tate Rapid Fire Q&A | Part 2 - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=gV90H2uzqLU

My Favorite Intensity Techniques

Moving increasingly heavier weight from point A to B served me well until I tore my pec benching 500 pounds and blew out my lower back squatting 700. Now I find new ways to add intensity.

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WATCH: Table Talk Compilation Series — Justin Harris

All in one spot, check out the entire 7-part discussion with Dave Tate and Justin Harris. Pre-workout energy, GPP, muscle loss while dieting, and training age are just a few of the topics discussed.

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The Road to Westside Barbell

I had only one goal and nothing else mattered: to make it to Westside and get as strong as I possibly could.

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WATCH: Rapid Fire Table Talk — The Blown-Out Bench Shirt, Box Depth, and PB&J

Reading directly from Instagram with no preparation, Dave answers 14 more questions on training, nutrition, and improving performance.

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The 2017 elitefts Sports Performance Summit: Saturday, February 25th

Register now!

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A (Battle) Cry for Help

Is it a bad decision to stop performing lifts that cause an axial load on the spine when the back is injured?

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The S Word — Effects on Mental Illness

I am going to take a little detour to talk about personal issues I dealt with during this time, how these issues affect me, and if any of these issues were affected by what I was taking.

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So You Think You Had a Bad Meet?

Bad meet? I don't think that means what you think it means.

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Defy Your Demons

There is no better time than this moment, right now. The perfection you seek is within you.

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Donald Day Strength Coach Interview - elitefts.com

from Dave Tate http://www.youtube.com/watch?v=W5T_XfafGPA

WATCH: The Story Behind the Strength Coach — Donald Day

In this video, Don walks through his growth as a strength and conditioning coach. He discusses lessons from each of the positions he has held and shares the names of several of the most influential people that have helped him in his career.

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WATCH: The Story Behind the Strength Coach — Donald Day

In this video, Don walks through his growth as a strength and conditioning coach. He discusses lessons from each of the positions he has held and shares the names of several of the most influential people that have helped him in his career.

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Win Free Elitefts UGSS with Special Guest Mark Dugdale, Jan 14th 2017

Win Free Elitefts UGSS with Special Guest Mark Dugdale

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3 Tips for Coaching the Pull-Up

Coaches must strive to properly ensure a basic neuromuscular connection occurs through correct anatomical position, neurologic comprehension, and sensory awareness before attempting a pull-up.

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Mental Illness and Coaching

At the college or high school level, you are likely to deal with many athletes who have a mental illness. Will you know how to help them?

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Why Compete in Powerlifting?

Powerlifters train for years to test their strength at powerlifting meets, yet receive little recognition or financial reward in return. So where's the motivation?

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Determining Exercise Value

Do you know how to properly evaluate a program or the exercises that make it up?

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