Tony Montgomery

https:www.instagram.comtonymontgomeryjr

Tony Montgomery lives in Stillwater, Oklahoma. He studied exercise science at Florida Atlantic University, received his Master's of Science in Exercise Science at the University of South Florida, and is currently pursuing his Doctorate of Philosophy in Health, Leisure, and Human Performance at Oklahoma State University. He owns Team Phoenix Performance (an online coaching company), Subject Zero Supplements, and Coaches Corner University (an online education platform). Tony competed in strongman and powerlifting, where he hit a 2,001-pound total in the 242-pound class with wraps. Now he competes in Brazilian Jiu Jitsu and endurance events. He also served four years in the United States Marine Corps with 2nd Recon Bn.

 
What's on the Inside?
What's on the Inside?

After all, a black belt is a white belt who never quit. Beyond genetics and character, what do you have on the inside that keeps you going?

The Power of Perception
The Power of Perception

These studies give you some tools to use before your next training session or race to increase performance.

What Makes Athletes Great
What Makes Athletes Great

The ease and comfort of your couch and air-conditioned home will always be calling your name. Ignore the temptation for an easy life.

Does the Time of Day We Eat Protein Matter?
Does the Time of Day We Eat Protein Matter?
Distribution of dietary protein intake in daily meals influences skeletal muscle hypertrophy via the muscle clock Aoyama et al. 2021 What the Study Says They report that the skeletal muscle hypertrophy is dependent on the dietary protein distribution in mice having two-meals- per-day feeding. They show here that BCAAs are involved in inducing distribution-dependent hypertrophic […]
Sleep, Circadian Rhythm and Effort in Exercise
Sleep, Circadian Rhythm and Effort in Exercise
Circadian Effects on Performance and Effort in Collegiate Swimmers Anderson et al. 2018   In this study they looked at the effects of swimming performance and effort of swimming based on the time of day they swam in relation to their circadian phenotype. We have seen in the research that people who are adapted to […]
Supercompensation Time Course or Mechanism?
Supercompensation Time Course or Mechanism?
Supercompensation gets touted as this mechanism we should be chasing in order to get the most out of our training. But does it even exist, is it a mechanism or a time course?
Is Muscle Damage Good or Bad?
Is Muscle Damage Good or Bad?
Breaking down a different way of looking at muscle damage.
Muscle Contractions More than a Sliding Filament Theory
Muscle Contractions More than a Sliding Filament Theory
How do muscles contract and what you need to know about muscle protein synthesis.
Does the Interference Effect Matter?
Does the Interference Effect Matter?
What is the interference effect and can we do concurrent training effectively? If you really dive into the research the answer is yes.
Pushing Pass Sticking Points
Pushing Pass Sticking Points
Why do we miss lifts and how do we get pass those sticking points?
Resistance Profiles and Strength Curves
Resistance Profiles and Strength Curves
Maybe it's time we take a look at the design of the machines we're using to pump the muscle for strength and size.
Why I Compete?
Why I Compete?
Why do I compete and why do?
What do we need to know about meal frequency?
What do we need to know about meal frequency?
How many meals should you eat in a day? I breakdown the research to give some insight on meal frequency.
Building an Assessment for New Athletes
Building an Assessment for New Athletes
In this video I wanted to go over how I run my assessment and why I onboard clients the way that I do. I believe that in order to deliver the best program you have to be as thorough as possible from the very beginning.
Is it Absolute Load or Effort That Make Us Stronger?

When we think of such a question a few training principles come to mind. We have your basic model of linear programming where each week the volume increases or the load does to drive the stimulus that leads to the desired adaptation. This approach relies heavily on specificity of movement and progressive overload to keep […]

Does Overtraining Exists for Resistance Training?
Does Overtraining Exists for Resistance Training?
Overtraining is a word that is thrown out a lot in the weight room, but does it actually exist for resistance training? What does some of the science say?
3 Questions to Ask Your Client BEFORE Their Next Diet
3 Questions to Ask Your Client BEFORE Their Next Diet

As a coach, this is a tough spot to be in because you may have to tell a prospective client, “You’re not ready to diet.” Here’s what to ask.

Resistance Profiles and Strength Curves
Resistance Profiles and Strength Curves
In a recent study by Stainiszewski et al. (2020) they looked to compare the advantages of matching the strength curve of a biceps preacher curl with the resistance profile of the machine. All our muscles have certain strength curves to them, meaning they re stronger in one position and relatively weak in another. The lat […]
The Role of a Strength Coach
The Role of a Strength Coach

Let’s look at some of the jobs a strength coach can and should be responsible for.

Coaches Corner U Ep 12: Periodization with Tony Montgomery
In episode 12 we start our deep dive into Periodisation and all the science and concepts behind it. In part of this conversation we define periodization, the role stress plays, and a new model to think about. We hope you enjoy this new approach to the podcast and if you want to join us for […]
Improve Endurance and Strength Simultaneously
Improve Endurance and Strength Simultaneously

New research on concurrent training gives us more insight into how to set up our programming considering nutrition, blood flow restriction, and VO2 max.

Coaches Corner U Podcast Episode 10
In episode 10 of Coaches Corner University, Paul got the opportunity to sit down with Nick Haince (@nhaince) owner and head coach of Capital Strength Training Systems (@capital_strength_ts). They discuss how Nick transitioned from a personal trainer to strength coach to business owner, how he structured his business for resilience and how he has managed […]
LISTEN: Tony Montgomery Jr. and the Sports Nutrition Roundtable with Cay...
In episode 7 we host a round table discussion on nutrition for sports performance with Caylea Borges and Marc Morris. We dive deep into the topics of cutting weight for a meet and recomping afterward to have the best performance on the platform. We also cover topics of macronutrient distribution and body fat set point […]
LISTEN: Volume or Intensity to Push Hypertrophy with elitefts Coach Tony...
  In episode 6 of Coaches Corner University, we have on Bryce Calvin and dive deep into the main drivers of hypertrophy. We get into a little back and forth on whether volume or intensity is the biggest driver for muscle growth. So really great dialogue that goes over exercise selection, adaptations for beginners versus […]
The Misuse of Post-Activation Potentiation and Pre-Exhaust in Powerlifting
The Misuse of Post-Activation Potentiation and Pre-Exhaust in Powerlifting

What does the literature tell us about using exercise before the main work we want to improve that day? It tells us A LOT.

Can the Bench Press Be Used to Get Bigger and Stronger?
Can the Bench Press Be Used to Get Bigger and Stronger?
Learning the nuances of set up to create the adaptations you want is a simple task but does take some thought process.
LISTEN: The Specificity Debate with Team elitefts Coach Tony Montgomery,...
In episode 5 we have Stuart Locke from Pre-Script and going into a debate over specificity versus variation for athletes. Pros and cons to both and it was a blast getting to have this talk with Stuart so both sides could be presented. The concepts and nuances are key to this debate and we don't […]
LISTEN: Coach Tony Montgomery's Podcast, Coach's Corner
LISTEN: Coach Tony Montgomery's Podcast, Coach's Corner
Coaches Corner · Coaches Corner Episode 72 In episode 72 of Coaches Corner we dive into some shenanigans first before getting into the questions. Thanks for the questions and keep them coming! We dive into what makes moments so special in powerlifting and the community behind it. We give nutrition advice for two different topics […]
Glycogen Depletion, Does It Matter
Glycogen Depletion, Does It Matter
Do strength athletes deplete their glycogen stores? Does that cause fatigue?
Can you Get Stronger while Doing Cardio?
Can you Get Stronger while Doing Cardio?
Does cardio kill your gains in the gym?
Stress Control Leads to Better Sleep
Stress Control Leads to Better Sleep
Stress can wreck havoc on a lot of our bodies systems, control stress and you can improve almost anything.
Bioenergetics For Strength Athletes
Bioenergetics For Strength Athletes
Understand Bioenergetics and you will be able to program training and nutrition appropriately.
What is Non-Hungry Eating? Staying on Track with Your Diet
What is Non-Hungry Eating? Staying on Track with Your Diet
Dieting is hard and a lot of success with food is bringing awareness to eating and the foods you consume.
Do Plyometrics Make Athletes Stronger?
Do Plyometrics Make Athletes Stronger?

It depends. Here’s what the studies are suggesting.

Weight Cuts, Does the Modality Matter?
Weight Cuts, Does the Modality Matter?
Does the modality to cutting weight make a difference in how effective it will be? The short answer is yes.
Managing Stress to Improve Performance
Managing Stress to Improve Performance
Learning how to control stress and the perception of it will allow you to perform and recover better.
Mortality: Better to Be Born Strong or to Improve Strength
Mortality: Better to Be Born Strong or to Improve Strength
Is the strength you are born with a bigger predictor of mortality or is the strength you build more relevant? This blog takes a closer look.
Sticking Point Breakdown for a Bigger Bench Press
Sticking Point Breakdown for a Bigger Bench Press

There’s no way to put up impressive numbers if you can’t get the bar off your chest or you’re stalling halfway. Let’s get back to some bench press basics.

Everything you need to know about Body Recomp
Everything you need to know about Body Recomp
Find out what the science says about body recomping
Breathing Drills to Fix Dysfunction
Breathing Drills to Fix Dysfunction
Improper breathing mechanism can lead to hip and shoulder dysfunction, it's an easy fix that can be done with a breathe work practice.
Coaches Corner Podcast Episode 48
Coaches Corner Podcast Episode 48
Covered a bunch of great topics in this episode, hope you enjoy it.
What is DOMS and What Does it Mean For Growth?
What is DOMS and What Does it Mean For Growth?
Let's get a more detailed look at the mechanisms behind DOMS and what it actually means for muscle growth.
Coaches Corner Podcast Episode 47
Coaches Corner Podcast Episode 47
We dive into some great questions in this week's podcast, our favorite core movements, morphological features and how they can determine lifts, and our favorite books.
Food Palatability and How it Effects Our Hunger
Food Palatability and How it Effects Our Hunger
Foods can have a major effect on your hunger signals, look to the science to help explain things a little further.
The Proper Way to Bulk: What the Science Says
The Proper Way to Bulk: What the Science Says
Digging into the science of bulking, learn how to add weight the proper way.
How to Know When You are Recovered
How to Know When You are Recovered
Being able to determine your athlete's readiness can be a great way to get the most out of the training program and the athlete.
Coaches Corner Podcast Episode 46
Coaches Corner Podcast Episode 46
Coaches Corner podcast going over questions from strength athletes.
Time Saving Workouts
Time Saving Workouts
Supersets can save you time but the exercises you select are important as to not reduce performance.
Improve Your Shoulder Health with these Exercises
Improve Your Shoulder Health with these Exercises
Keeping your shoulders healthy will allow you to bench more often and more weight over time.
Protein Timing: What the Science Says
Protein Timing: What the Science Says
Here are the ins and outs of protein timing based on the latest literature.
Improve Thoracic Extension with These Drills
Improve Thoracic Extension with These Drills
It is time we start looking at warm-ups differently and to start adding progressions to them that eventually lead to program integration.
Energy Balanced Explained
Energy Balanced Explained
Energy balance is the most important concept to understand when it comes to body composition.
Successful Dieting, What it Takes
Successful Dieting, What it Takes
Here are a few easy steps to follow to ensure a successful diet.
Building Big Legs for the Strength Athlete
Building Big Legs for the Strength Athlete

What exercises allow you to produce as much output as possible? What exercises and will allow you to target the muscles you want to hit and push things to failure while minimizing the risk of injury?

A Deeper Look Into Recovery Modalities
A Deeper Look Into Recovery Modalities
Here is a look at what some of the science says on your favorite recovery modalities.
Menthol an Effective Way to Help with Muscle Recovery
Menthol an Effective Way to Help with Muscle Recovery
A nice addition to your recovery protocol when you need it the most.
How to Return to the Gym
How to Return to the Gym
Gyms are opening up, let's take a smart approach of getting back into things.
Motivation is Ephemeral
Motivation is Ephemeral
Don't lean on motivation to get you through this, build habits and behaviors.

Items 1 to 59 of 150 total

Page