5 Tricep Finishers for a Bigger Bench
5 Tricep Finishers for a Bigger Bench

Learn about proven tricep exercises to boost your bench press and improve performance, even if you’re dealing with elbow pain. Program included!

Use the Skater Squat as a Deadlift Alternative
Use the Skater Squat as a Deadlift Alternative

Master the skater squat, an single leg alternative variation to the deadlift. Here are variations, regressions, and programming tips.

6 Ways to Increase Performance
6 Ways to Increase Performance

Increase your athlete’s performance so they become stronger, faster and more efficient. Here are 6 program designing concepts to implement.

How to Beneficially Program a Side Plank
How to Beneficially Program a Side Plank

The side plank is one of the toughest exercises to do correctly. Use these cues and tips to get the most out of your side plank positions.

Scale the Summit 6 Weeks Out
Scale the Summit 6 Weeks Out

Peaking for your meet day should happen around six weeks out. Here’s a thorough plan to make sure you get the most out of your lifts when the time comes to step on the platform.

Correct Application and Execution of The McGill Big 3
Correct Application and Execution of The McGill Big 3

The McGill Big 3 has been used for over three decades to help people recover from back pain. However, with the surge in online gurus and overnight trainers, the Big 3 has often been butchered and changed from its original intent.

18 Exercises Your Child Wants To Do
18 Exercises Your Child Wants To Do

Somewhere between a child eloping, having a meltdown, or worse, associating everything miserable toward training, circle back to play with these exercises.

Level Up Your Accessories
Level Up Your Accessories

Accessory movements, by definition, are nonessential. But I beg to differ. Learn to get more out of your accessory movements and watch your progress skyrocket.

Programming For Everyone
Programming For Everyone

Anyone, regardless of experience, should be able to program workouts for themselves. Once you understand your goals, use these easy tips to build a program that delivers results.

You Are Not a Genetic Outlier
You Are Not a Genetic Outlier

Most people train like the athletes and Olympians they admire, but that’s poor practice. Train for YOU, and watch your progress skyrocket.

Grip Training Recommendations for Athletes
Grip Training Recommendations for Athletes

Most trainees neglect grip strength, and athletes are no different. In today’s article, Romain dives deep into how essential grip strength is for athletes and trainees alike.

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.

Stop Neglecting Your Posterior Chain
Stop Neglecting Your Posterior Chain

It’s interesting seeing a quad-dominant athlete squat 400 pounds but struggle to squat off a box with 135.

14 Deadlift Tips and Tricks
14 Deadlift Tips and Tricks

His not-so-secret deadlift tricks and personal tips for fixing those bad habits. Insight from the man himself, Dave Tate.

10 Exercises Powerlifters Should Be Doing (But Aren't) to Stay Pain-Free
10 Exercises Powerlifters Should Be Doing (But Aren't) to Stay Pain...

What do you believe you need more of in your training? More rotation? Is the low back super cranky? Pick 1-2 exercises and get started.

Better Ankles Equals Better Conventional Deadlifts
Better Ankles Equals Better Conventional Deadlifts

If you can’t go into more dorsiflexion, your calves and quads won’t be in an advantageous position to deadlift.

6 Underrated Exercises for Building Muscle and Strength
6 Underrated Exercises for Building Muscle and Strength

Sometimes a new exercise can give your workout an added jolt of enjoyment to push harder. Here are six exercises to test out.

How to Progress Anti-Tin Man RDLs
How to Progress Anti-Tin Man RDLs

One way to progress the Anti-Tin Man RDL is by taking that same pattern into a more dynamic and less stable environment through Walking RDLs.

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.

A Neck Training Blueprint for Athletes
A Neck Training Blueprint for Athletes

Neck training is essential in all sports where the head undergoes direct or indirect pressures and shocks. Here’s the blueprint for a stronger neck.

Feel Your Back Again with the Seated Prone Row Bench
Feel Your Back Again with the Seated Prone Row Bench

The most underrated benefit to this setup is allowing the thoracic spine and ribcage position to be easily manipulated. Hello, rear delts and lats!

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.

3 Intensity Techniques for MORE Muscle in LESS Time
3 Intensity Techniques for MORE Muscle in LESS Time

Here are three of my favorite intensity techniques to add muscle that naturally cut training time: rest-pause sets, isometric pre/post fatigue sets, and cluster sets. 

4 Hacks to Prevent Back and Hip Overuse Injuries 
4 Hacks to Prevent Back and Hip Overuse Injuries 

You’ll want to include some single-limb work, train in multiple planes of motion, provide alternation and stability, plus soft tissue work!

The Back-Friendly Approach to Leg Training
The Back-Friendly Approach to Leg Training

How can we create the damage and nastiness required for a productive leg workout while sparing our backs?

Try This Warm-Up Before You Bench
Try This Warm-Up Before You Bench

How much you bench is reliant on a good warm-up. Here’s an upper body warm-up to help answer this question while reducing the risk of injury.

Arm Training for Strength Athletes
Arm Training for Strength Athletes

Direct arm training will reduce the likelihood of a biceps or triceps tear, strengthen the tendons, improve pressing strength and grip.

How to Fix Chronically Tight Ankles
How to Fix Chronically Tight Ankles

Let’s manage posture, patterns, and muscle imbalances to get to the source of the problem—a typical solution for most ailments.

A Case for Directly Training the Hip Flexors
A Case for Directly Training the Hip Flexors

Don’t forget to flex the front! As a powerlifter, bodybuilder, and runner, hip flexion is your source of stability, function, and power.

A Core Training Blueprint for the Athlete
A Core Training Blueprint for the Athlete

It’s a simple model that uses stabilization, strength, and sport transfer to build the core of your athletes.

The Zercher Squat and the High School Athlete
The Zercher Squat and the High School Athlete

An often-overlooked squat variation that should be held in constant exercise rotation is the Zercher squat. Here’s why.

7 Strip Set Variations to Try in Your Home Gym
7 Strip Set Variations to Try in Your Home Gym

Adding in these exercises won’t make you tons of money on a paysite, but will add fun options if you have limited equipment in your home gym.

Why Athletes Need to Train Arms
Why Athletes Need to Train Arms

What muscles breed confidence and trigger to peers one is dedicated to the weights? Those muscles hanging from each shirt sleeve.

6 Foundational Movements to Move, Feel, and Look Good
6 Foundational Movements to Move, Feel, and Look Good

Being lean, strong, and healthy are byproducts of moving right. Are you squatting, hip hinging, lunging, pressing, pulling, and carrying?

Bare-Bones Hockey Off-Season Exercises
Bare-Bones Hockey Off-Season Exercises

Use this off-season to build tissue resilience and counter wear and tear. My goal is to provide exercises that target numerous weaknesses of the athlete at once.

Fat Gripz—A Specialty Bar in a Gym Bag
Fat Gripz—A Specialty Bar in a Gym Bag

Fat Gripz is a small and versatile tool that’ll transform the grip thickness of barbells, dumbbells, and more. What other specialty bar has these superpowers?

Weightlifting Variations for Strength and Conditioning
Weightlifting Variations for Strength and Conditioning

Weightlifters are among the strongest and most explosive athletes in the world. So, let’s see how your athletes can benefit from doing them!

Chains for Hypertrophy
Chains for Hypertrophy

Adding strands of steel to your training arsenal is what separates you from harder contractions and better safety measures. Try these exercises.

The Giant Killer in Strongman
The Giant Killer in Strongman

Weigh out the pros and cons of this beloved strongman staple to decide if tire flips should be part of your training cycle. Caution: biceps are placed in a high-risk position.

A 3-Step Warm-Up Quickie
A 3-Step Warm-Up Quickie

Let’s make the warm-up more than just breaking a sweat. If done properly (and in little time) it’ll prepare you for the work to come.

The Best Lower Body Warm-up Ever!
The Best Lower Body Warm-up Ever!

Don’t skimp out on a warm-up to only tweak your back squatting 135. I know from experience.

Top Nutrition, Training, and Lifestyle Tips for Wrestlers
Top Nutrition, Training, and Lifestyle Tips for Wrestlers

The name of the game is to be the best you can be. These tips will get you there.

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!

The Beauty of Quiet Technique
The Beauty of Quiet Technique

If you’re looking to be strong, improve durability, and look better, quiet technique will get you there with less wear and tear. Here are implications and executions of this technique using a variety of exercises.

12 Tips for a Stronger, Safer, More Efficient Bench Press
12 Tips for a Stronger, Safer, More Efficient Bench Press

Lifting, and the bench press for that matter, is not rocket science, but you do need to use your brain. Use these twelve tips to fix your damn technique and showcase all of your strength.

Never Pull a Hamstring Again
Never Pull a Hamstring Again

The training we perform off the field (eccentrics and isometrics) can add to our hamstring robustness to keep us in the game longer.

Utilization and Progressions of the Hip Thrust in Baseball
Utilization and Progressions of the Hip Thrust in Baseball

Hip thrusts are my go-to exercise for minor league baseball players to improve strength and acceleration. Here’s a typical progression I use for my players. And no, we don’t load this movement at the start.

Bicep Barbell Finisher: Countdown Sets
Bicep Barbell Finisher: Countdown Sets

Many of my clients have a love/hate relationship with this finisher technique. Use it for other body parts, too! Here’s what to do…

Hanging Hamstring Raises to Improve Explosive Performance
Hanging Hamstring Raises to Improve Explosive Performance

Looks easy, but you’ll have an entirely different opinion once you or your athletes give it a try. Remember, an athlete is only as strong as the weakest link, especially related to relationships between sprinting and the posterior chain.

Never Let Go
Never Let Go

Grip sport events to help powerlifters quit dropping their deadlifts.

Do Plyometrics Make Athletes Stronger?
Do Plyometrics Make Athletes Stronger?

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

Sumo Deadlift to Move Faster
Sumo Deadlift to Move Faster

An exercise that has you work more from the hips, abs, and glutes will undoubtedly help you move faster. Here’s how to perform and program sumo deadlifts.

Two Weird Shoulder Exercises to Try This Offseason
Two Weird Shoulder Exercises to Try This Offseason

You’re a big dog now and the good ol’ days of TWO heavy pressing days per week won’t work anymore. So, what’s the answer? My answer is to train shoulders specifically in a predetermined offseason with these weird exercises. They work!

How I Teach the Squat
How I Teach the Squat

Everybody learns differently. Using five easy steps, this is my way of teaching clients and seminar attendees how to execute a squat.

3 Plateau-Busting Accessory Exercises
3 Plateau-Busting Accessory Exercises

Sometimes it’s just not enough to deadlift to make the deadlift stronger. More than likely, we have to add supplemental movements to build our deadlift, the bench press, and standing overhead press.

5 Tricep Exercises for Size and Lockout Strength
5 Tricep Exercises for Size and Lockout Strength

The basics build strong and big triceps, BUT it all depends on how you execute them. I’ve got some tricks up my super tight sleeves.

Get Jacked Arms Without Wrecking Your Joints
Get Jacked Arms Without Wrecking Your Joints

Big arms and achy joints don’t go well together. With achy joints, you’ll soon be struggling to grip a pencil, let alone a dumbbell. Say goodbye to ego hump sets.

12 Exercises to Build Massive Triceps for Your Bench Press
12 Exercises to Build Massive Triceps for Your Bench Press

If you’re looking to have massive arms, a respectable bench press, and just fill out that elitefts T-shirt, these should get you well on your way.

Ditch the Dumbbells for Delt Training
Ditch the Dumbbells for Delt Training

I’m not going to say that dumbbell laterals don’t “work,” but at some point, you might want to consider spicing up your delt training with a little variety—ditch the dumbbells and opt for cables.

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