Master the skater squat, an single leg alternative variation to the deadlift. Here are variations, regressions, and programming tips.
Increase your athlete’s performance so they become stronger, faster and more efficient. Here are 6 program designing concepts to implement.
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.
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.
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.
Somewhere between a child eloping, having a meltdown, or worse, associating everything miserable toward training, circle back to play with these exercises.
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.
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.
Most people train like the athletes and Olympians they admire, but that’s poor practice. Train for YOU, and watch your progress skyrocket.
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.
Want to get more out of your training programs? Include single-leg training.
It’s interesting seeing a quad-dominant athlete squat 400 pounds but struggle to squat off a box with 135.
His not-so-secret deadlift tricks and personal tips for fixing those bad habits. Insight from the man himself, Dave Tate.
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.
If you can’t go into more dorsiflexion, your calves and quads won’t be in an advantageous position to deadlift.
Sometimes a new exercise can give your workout an added jolt of enjoyment to push harder. Here are six exercises to test out.
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.
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.
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.
The most underrated benefit to this setup is allowing the thoracic spine and ribcage position to be easily manipulated. Hello, rear delts and lats!
After exhausting the back squat, I experimented with a more efficient approach to strengthening the lower limbs of my athletes.
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.
You’ll want to include some single-limb work, train in multiple planes of motion, provide alternation and stability, plus soft tissue work!
How can we create the damage and nastiness required for a productive leg workout while sparing our backs?
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.
Direct arm training will reduce the likelihood of a biceps or triceps tear, strengthen the tendons, improve pressing strength and grip.
Let’s manage posture, patterns, and muscle imbalances to get to the source of the problem—a typical solution for most ailments.
Don’t forget to flex the front! As a powerlifter, bodybuilder, and runner, hip flexion is your source of stability, function, and power.
It’s a simple model that uses stabilization, strength, and sport transfer to build the core of your athletes.
An often-overlooked squat variation that should be held in constant exercise rotation is the Zercher squat. Here’s why.
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.
What muscles breed confidence and trigger to peers one is dedicated to the weights? Those muscles hanging from each shirt sleeve.
Being lean, strong, and healthy are byproducts of moving right. Are you squatting, hip hinging, lunging, pressing, pulling, and carrying?
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 is a small and versatile tool that’ll transform the grip thickness of barbells, dumbbells, and more. What other specialty bar has these superpowers?
Weightlifters are among the strongest and most explosive athletes in the world. So, let’s see how your athletes can benefit from doing them!
Adding strands of steel to your training arsenal is what separates you from harder contractions and better safety measures. Try these exercises.
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.
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.
Don’t skimp out on a warm-up to only tweak your back squatting 135. I know from experience.
The name of the game is to be the best you can be. These tips will get you there.
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!
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.
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.
The training we perform off the field (eccentrics and isometrics) can add to our hamstring robustness to keep us in the game longer.
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.
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…
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.
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.
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!
Everybody learns differently. Using five easy steps, this is my way of teaching clients and seminar attendees how to execute a squat.
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.
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.
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.
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.
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.
The five exercises I have chosen will not cause overuse injuries as the heavy compound movements can. In fact, if you keep them in weekly, you’ll prevent injuries.