High School Weight Training Progressions
High School Weight Training Progressions
From foundational exercises to advanced programming, these weight training progressions are tailored for high school athletes to strengthen performance and minimize injury risks.
5 Small Muscles Holding You Back From Major Progress
5 Small Muscles Holding You Back From Major Progress
Improve your bench press, squat, and deadlift by targeting these often overlooked small muscles.
Balancing Core Strength
Balancing Core Strength
Perfect your workout balance when it comes to training your core muscles and building core strength.
The Implementation of Tri-Phasic Periodization for Strength and Speed Gains
The Implementation of Tri-Phasic Periodization for Strength and Speed Gains
Learn how tri-phasic periodization can boost athletic performance through unique training blocks and exercise selection.
Why the Safety Squat Bar is Superior for Athletes
Why the Safety Squat Bar is Superior for Athletes
The Safety Squat Bar deserves a permanent place in your gym equipment arsenal.
The Importance of Strength Training for Young Female Athletes
The Importance of Strength Training for Young Female Athletes
Female athletes require good coaching and programming, just like their male counterparts. However, our industry frequently does them a disservice. Let’s change that.
I Was Coached By Sheiko
I Was Coached By Sheiko
Training with Boris Sheiko changed me as both a powerlifter and a coach, and I’m forever grateful for it.
Single-Leg Conjugate Training for Athletes
Single-Leg Conjugate Training for Athletes
Want to get more out of your training programs? Include single-leg training.
How to Improve Hip Internal Rotation Deficits with Band Walks
How to Improve Hip Internal Rotation Deficits with Band Walks
The band walk is one of the most popular glute exercises of all time, but it requires thought, skill, and proper execution to be effective.
Density Training for Sport
Density Training for Sport
How can we make rugby players perform better in a very short period of time without a negative impact?
Simple Does NOT Mean Easy
Simple Does NOT Mean Easy
Here’s the blueprint that’s simple, yet most don’t follow. It’s hard but it’ll yield great results for performance, strength, and size.
Programming Different Physical Qualities
Programming Different Physical Qualities
I like to program from a metabolic, strength, or power focus. The three-day-a-week program allows more stimulation for each major area.
How to Determine if Your Athletes Should Train Before a Game
How to Determine if Your Athletes Should Train Before a Game
Training the morning of a game or competition may seem strange to many, but it’s a hidden gem for increasing athletic performance. 
Why We Should Cancel the Anti-Back Squat Culture
Why We Should Cancel the Anti-Back Squat Culture
Some coaches are jumping on the bandwagon of not back squatting their athletes (for various reasons). Ummm…what?
Training for Size and Strength
Training for Size and Strength
Here’s the simple plan with a four-day-a-week training split of upper and lower body. Each session has four exercises that’ll take an hour to complete.
3 Conversations Worth Having With Yourself
3 Conversations Worth Having With Yourself
Are you too easy or too hard on yourself? Are you loving or hateful? How do those around you influence these conversations?
Engage-Inform-Get Warm: An Effective Warm-up for Recreational Youth Athletes
Engage-Inform-Get Warm: An Effective Warm-up for Recreational Youth Athl...
Physical prep will take your athletes only so far. Here’s a 3-check process to increase participation, inspiration, and safety.
#127  Paul Onied | Co-Owner of Coaches Corner University
#127 Paul Onied | Co-Owner of Coaches Corner University
Paul Oneid is a coach and the owner of Master Athletic Performance and Coaches Corner University’s co-founder.
Is Personality an Indicator of Your Training Style?
Is Personality an Indicator of Your Training Style?
To optimize training for an individual, let’s consider psychology, personality, and the relationship between exercise and the brain.
Don't Touch the Bar
Don't Touch the Bar
The art of bro lifting has infiltrated the ranks of strength coaching like never before. What in the world are we teaching these kids?
Trialing a Rotating Weekly Plan
Trialing a Rotating Weekly Plan
Here are my ideas for a rotating weekly plan that I’ve been trialing this month with my exact exercises and training loads. I’m sore!
#122 - All-Time Highest Total World Record Holder Dave Hoff!
#122 - All-Time Highest Total World Record Holder Dave Hoff!
Dave Hoff holds the all-time highest powerlifting total—dominating multi-ply for over a decade, and was featured in Westside vs The World!
5 Things I Learned About High School S&C
5 Things I Learned About High School S&C
Volunteering under a local public school district’s strength and conditioning coach, here are five things to know as you pursue this job track.
Variable Resistance Training for Team Sports 
Variable Resistance Training for Team Sports 
Ask any coach, power is a prioritized physical quality for athletes. How do we develop power? Variable Resistance Training (VRT).
#119 - 8x WPC World Champion: Doug Heath
#119 - 8x WPC World Champion: Doug Heath
Learn how the 20-year-old version of Doug met Louie Simmons and his lifting career blasted off the ground in this podcast episode!
In- and Off-Season Conditioning Strategies for Softball Athletes
In- and Off-Season Conditioning Strategies for Softball Athletes
A pitcher doesn’t need to be able to sprint as far as an outfielder, but the acceleration for a pitcher is in high demand.
B is for Bend
B is for Bend
I refuse to be the old crusty guy in the corner complaining, BUT come on now. Why aren’t your kids bending? Long is strong.
Shift from Block to Vertical Integration for In-Season Program Design
Shift from Block to Vertical Integration for In-Season Program Design
Ever find that stress on one adaptation will have too many drawbacks on all the other adaptations you want your athletes to maintain?
#116 - Dave Tate Introduces Our Newest Athletes!
#116 - Dave Tate Introduces Our Newest Athletes!
In this #116 episode of Dave Tate’s Table Talk Podcast, Dave invites three new elitefts athletes to the table. Meet Haley Hill, Jaden Lacaria, and Adam Zavchik!
#115 - The Future of Powerlifting & Gym Culture And How To Create A Multi-Year Plan
#115 - The Future of Powerlifting & Gym Culture And How To Create A ...
In episode 115 of Dave Tate’s Table Talk, Dave opens the flood gates to answer YOUR questions that you asked on his Instagram page.
Solving the Conditioning Paradox
Solving the Conditioning Paradox
Bigger players often suffer from a lack of condition—they need size to execute their skill set yet run the risk of overuse-related injuries.
Program Variation Based on Recovery Status
Program Variation Based on Recovery Status
I like using the bell-shaped curve when considering where a player fits into a type of training session: reviving, surviving, or thriving.
Reverse Lunges: The Weapon for Strength Development in Running Sports
Reverse Lunges: The Weapon for Strength Development in Running Sports
After exhausting the back squat, I experimented with a more efficient approach to strengthening the lower limbs of my athletes.
INTERVIEW: University of Minnesota's Strength and Conditioning Coach Willie Jones
INTERVIEW: University of Minnesota's Strength and Conditioning Coac...
Willie walks us through a typical day of coaching and gives you advice of how to climb the ranks to the Division 1 level.
Escalating Density Training for High School Athletes
Escalating Density Training for High School Athletes
Escalating Density Training or EDT is a savagely simple hypertrophy variation to transform teenage athletes into monsters.
The End of a Strength and Conditioning Career
The End of a Strength and Conditioning Career
What do you do when you wake up one morning and realize that your best years are behind you? Retirement is a double-edged sword.
The Lost Manual for Throwing
The Lost Manual for Throwing
The arm is just another part of the body that can be trained like the legs or the biceps if you know how to do it correctly.
7 Myths of Collegiate Strength and Conditioning
7 Myths of Collegiate Strength and Conditioning
“We are a family.” This is the first collegiate strength and conditioning myth I’d like to debunk. Hear me out.
The Eternal Triangle of Sports Weight Training
The Eternal Triangle of Sports Weight Training
What is the eternal triangle shape of sports weight training? Considering speed, strength, and size, is it a scalene, isosceles, or equilateral?
Honoring Those Who Came Before Us
Honoring Those Who Came Before Us
Let’s honor those who came before us. Who gave you a better chance to succeed as you started your new role?
INTERVIEW: University of Wisconsin's Throwing Coach Dave Astrauskas
INTERVIEW: University of Wisconsin's Throwing Coach Dave Astrauskas
Coach Dave breaks down his macrocycle, mesocyclone, and microcycle so you can better understand how to train a thrower.
Programming for a Full Off-Season
Programming for a Full Off-Season
Here’s a Major League Rugby (MLR) perspective on how to set up programming after the last game of the season.
The Devil is in the Detail for Gym Start-Ups
The Devil is in the Detail for Gym Start-Ups
As strength and conditioning coaches, before you buy the gym equipment and create an exercise selection chart, answer these questions.
Exercise Selection: Ask Better Questions and Make Better Choices
Exercise Selection: Ask Better Questions and Make Better Choices
Do you ever wonder why certain exercises happen in the order that they do? Or why athletes will work on power and speed before hitting their main lifts? Here’s why.
INTERVIEW: Owner of Sports Advantedge Brian Bott
INTERVIEW: Owner of Sports Advantedge Brian Bott
Meet Coach Brian Bott to learn how he uses the conjugate method for his collegiate football players. Need to see the results? They’re here!
The Combined Seasonal Training Chart
The Combined Seasonal Training Chart
To expand upon the exercise selection chart discussion from last month, these training options form the basis of my decision-making and conversations with players as to what they need to focus on over the next four to six weeks in their gym sessions.
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.
Why Athletes Should Use Cheat Reps
Why Athletes Should Use Cheat Reps
Because it can be a wonderful tool to increase power, muscle mass, and performance in a given sport. That’s why.
Transitional Guide to Tactical Strength and Conditioning
Transitional Guide to Tactical Strength and Conditioning
As the tactical sector of strength and conditioning grows, so does the awareness, curiosity, and interest from coaches currently in athletics. Here’s a quick breakdown if you’re considering making the leap from collegiate to tactical strength and conditioning.
Does Hypertrophy Have a Place in Athletics?
Does Hypertrophy Have a Place in Athletics?
Some of the brightest minds in strength and conditioning present both sides of the argument. Join the conversation.
Programming Two-A-Days for Your Player's Pre-Season and In-season
Programming Two-A-Days for Your Player's Pre-Season and In-season
Poliquin, Thibadeau, and Schoenfeld, among many other writers and researchers, have popularized this method—performing multiple training sessions within a day. Here’s how I set this up for my players within a three-day split program.
Utilization and Progression of the Romanian Deadlift in Baseball
Utilization and Progression of the Romanian Deadlift in Baseball
Hitting requires an athlete to hinge and load their rear leg. Pitching requires a slight hinge and load in their rear leg prior to delivery. Defensive players need to be able to get into an athletic position to move efficiently and decisively to a ground or fly ball. RDL your athletes!
Coaches and Parents, Pay Attention!
Coaches and Parents, Pay Attention!
Let’s get inside the minds of the high school athletes working towards a collegiate scholarship. I interview five athletes who share their goals, sacrifices, regrets, and suggestions for coaches and parents reading this.
Specialty Bars for Collegiate Baseball and Softball Athletes
Specialty Bars for Collegiate Baseball and Softball Athletes
These sports require a high degree of mobility and stability through the shoulder, place a great deal of stress on the shoulder and elbow, and require an effective and efficient synchronization of the upper and lower limbs—the perfect storm for a specialty bar to keep you safe and sound.
What Do Athletes Really Need?
What Do Athletes Really Need?
Athletes need to be better at their sport. Period. Coaches, fine-tune your needs analysis with precision so you can respectively answer the question above through program design.
A Fresh Perspective for Training Athletes
A Fresh Perspective for Training Athletes
Unfortunately, so many coaches only focus on performance because that’s how they were coached.
The Exercise Selection Chart
The Exercise Selection Chart
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
The End of the Unilateral Vs. Bilateral Debate
The End of the Unilateral Vs. Bilateral Debate
Do you swing more towards one side than the other? I can tell you that I did. So, we decided to try a progression to work both single-leg and double-leg exercises. Here is what the eight weeks looked like for our athletes.
The X Factor
The X Factor
I’m giving more emphasis on “core” than I have ever before. After four weeks of adding in this X work, it’s amazing how much better our athletes feel and look while running, doing agilities, and lifting.

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