Training My Kids: Fundamentals of Youth Training
I've talked before about training my kids HERE. Specifically my daughter. She trained for a couple months, then like with any kid, we got busy. And let's face it, she lost interest. Not completely, but she wasn't begging to go like she was before. Gymnastics once a week, church youth group once a week, her […]
After a full week off...
I'm not going to lie.... this was the first time in a long that I took a full week off. Ok, I guess that's not completely true. Thursday and Friday, I did some light movements because I just feel better when I move. Literally took me 5 minutes. After resting it up, we started some […]
Meet Recap: APF Raw Power, Chicago IL
A mediocre lifting day turns amazing when a fan shows her support and causes me to rethink WHY I do what I do.
4 weeks out, 2nd attempt deads, and a wedding
Travels are not usually kind to training. Not only does it ruin your sleep and eating habits, but sometimes even finding a gym that in conducive to your training can be an issue. Thankfully (and I truly mean that) we know enough people across the country to find good gyms with equipment we need. About […]
The two weeks I beat a 19 yr old in training...
and why having someone who is close to your strength can be extremely beneficial.
Meathead Mobility: Lower body warm up
My 10 minute warm up routine for lower body days, hitting different ROM's and planes that most powerlifters forget about.
Top 5 Things I Learned as a Young Female S&C Coach
Applicable to male and female, young coaches listen up!
This one thing for progress beats all others
The little things add up, but this is king of them all.
High Frequency Training - Day 2
A couple weeks ago, I talked about high frequency training for certain body parts. It can be a really useful tool when trying to bring up a lagging part and I utilize it (in waves) with stage athletes who need some more mass. Frequency is an often forgotten tool for athletes.... strength athletes or sport athletes. […]
Is Honesty Really the Best Policy?
It's easy to justify things in your own mind... can you navigate those on your own?
High Frequency Body Part Training - is it for you?
Off-season is a time to bring up your weak points. Can higher frequency training help?
Weeks 1-3 Youth Athlete Program
Free program! 3 weeks of what my 12 year old started with to introduce her to strength movements
Athlete Progression and Cues for Hinge Movements
Continuing to yell cues they aren't understanding does no one any good. Progress your exercises through warm-ups.
Empow(her)ment Seminar: Coaching cues, Bench Breakthroughs, Pizza and Bags
Sharing knowledge with others to fix an issue or to achieve something is what a team is.
5 Things NOT to do the day of a meet
Meet day is stressful. You're nervous and anxious. You're ready to hit the platform. You feel like you've done everything to have a great day. You trained hard for the last few months. And no matter how chill you stay, it's an all-around nerve-wracking day. After 20 years of competing, I've seen pretty much everything […]
My Westside Story
After watching Westside vs The World, I began to recount MY Westside story which began in 2001
Vision - Part 1
Presented to the Ohio State BarBELLES again... with a little Chip and Joanna Gaines flare!
WATCH: What I'm Seeing and Why It’s Wrong: Flaring the Bench
elitefts coach and 2019 Stronger Sports Training Success Summit speaker Julia Anto has seen far too many social media lifts with poor form — enough to start up a video series to correct lifters' form. In the second video of the series, she fixes the bench flare.
March Training Recap
Well, the month of March was a continuation of some "hypertrophy" work, but mostly it was closing on two houses, moving, taking a week off and trying to get some relief on my low back. No, I haven't exactly figured out what's wrong, but it's feeling better. I can squat with minimal pain (some "compression/pressure" […]
WATCH: What I'm Seeing and Why It’s Wrong: Fixing the Sumo Deadlift
elitefts coach and 2019 Stronger Sports Training Success Summit speaker Julia Anto has seen far too many social media lifts with poor form — enough to start up a video series to correct lifters' form. In the first video of the series, she fixes the sumo deadlift.
Ladder Pushups - video
Here we are, weeks 7 and 8 of hypertrophy training. It's been a long time since I've done "blocks" like this. For 15 years, I trained pretty straight conjugate and when was in an off-season, I added more volume, or single leg work or any other non-comp specific stuff. I've enjoyed this. It's taken me […]
Change of pace, literally
As I mentioned in my last log, we had gotten a little away from true hypertrophy and felt more like powerlifters for a few weeks. I must say that the last couple, we fully remedied that. Here are a few things I focused on for the layout when preparing these two weeks: 1. More reps […]
APF Raw Power Challenge - Meet Report
Not a good meet, but sometimes you learn more from your failures.
Step by Step Guide to a Meathead Wedding
The Anto's plan a meathead wedding in 3 months, complete with Chuck Taylors and donuts.
Week 14: Peak week 1 and WEDDING WEEK!
A downright terrible training week... but the BEST weekend of my life!
Week 13: 3 rep max week and a lesson in "too tight" wraps
Time to peak for the APF Raw classic Dec 16