The Pros (and Cons) of Whole-Body Training
The Pros (and Cons) of Whole-Body Training

In the second article of this series, we look at the pros and cons of utilising a whole-body approach with your training.

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.

The Lost Art of Whole-Body Training: Lessons from History
The Lost Art of Whole-Body Training: Lessons from History

Whole-body training is highly underutilized in today’s world, and yet, it’s one of the fundamental programming methodologies to date.

Gold Medal Deadlift Training
Gold Medal Deadlift Training

Deadlift technique should precede everything else. Learn the golden rules of deadlifting first, practice them hard and often, then load up the bar.

When Grips Did Not Give
When Grips Did Not Give

Travis Rogers shares his thoughts and insights after spending time with Dave Tate on a recent Table Talk.

The Bar You're Not Using But Should Be
The Bar You're Not Using But Should Be

Most lifters will have one if not two, main issues when they squat: pitching forward and tightness. What does this bar help fix? 

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.

8-Week Offseason Strength Training Program for Higher Jumping
8-Week Offseason Strength Training Program for Higher Jumping

As a powerlifter, I jumped higher than two athletes that jump constantly for their sport. Here’s why with an 8-week program to increase YOUR vertical.

You're Screwed Without A Crew
You're Screwed Without A Crew

In a recent elitefts poll, 88% of lifters responded that they train alone. I used to train alone (when I was weak). Then I found a team and turned elite.

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.

Training All Contractions
Training All Contractions

Eccentrics and Isometrics are for BUILDING, while Concentrics are for TRANSFERRING. How do you program them all?

Strength Athletes, Control Your Variables
Strength Athletes, Control Your Variables

Consider where YOU lack focus. These things are widespread knowledge, nothing ground-breaking but surprisingly not prioritized correctly.

The TEAM SKIP Training Protocol of 2022
The TEAM SKIP Training Protocol of 2022

I’m tired of answering questions about TEAM SKIP Training. Here’s the updated version, for free. You’re welcome.

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.

Your Nutritional Plan for Meet Day
Your Nutritional Plan for Meet Day

You’ve done the work thus far to demonstrate your strength on the platform. Don’t ruin it with poor food choices come meet day.

The Squat Bar Isn't Bad For You
The Squat Bar Isn't Bad For You

I know it might FEEL bad, and you might feel banged up from squatting with it, but that does not mean you should be avoiding the straight bar.

Strongman Training for Non-Strongman
Strongman Training for Non-Strongman

As an athlete, a powerlifter, or weekend warrior, strongman training can be extremely beneficial. Here’s how to program it in.

The Optimal Powerbuilding Split
The Optimal Powerbuilding Split

Powerbuilding is not just bodybuilding with the squat, bench press, and deadlift tacked on. It’s also not just powerlifting with accessory exercises.

Revisiting the Cross-Body Cable Extension
Revisiting the Cross-Body Cable Extension

The Cross-Body Cable Extension has enormous potential to address a myriad of shoulder and upper back issues, but you’re doing it wrong.

How to Put 100kg on Your Total in 15 Weeks
How to Put 100kg on Your Total in 15 Weeks

Dropping from the 320s to the 250s and competing as a 308 to a 242, I was forced to switch up my training split. Here’s the split!

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!

Time Your Sets
Time Your Sets

Why are we only prescribing duration for conditioning and not for exercises? After all, sport is timed by duration.

Louie Simmons Shocks Boris Sheiko
Louie Simmons Shocks Boris Sheiko

In 2016, Boris Sheiko met Louie Simmons for the first time. Here’s how they spent their time together and what they talked about.

The Top 3 Lessons I Learned From Ed Coan 
The Top 3 Lessons I Learned From Ed Coan 

The greatest powerlifter of all time has learned a thing or two about how to be the best in the world. He approaches life the same way.

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).

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?

12-Week Omni-Contraction Program for Powerlifters
12-Week Omni-Contraction Program for Powerlifters

Use the omni-contraction method and the different contractions (concentric, eccentric, and isometric) to improve your powerlifting total.  

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.

5 Basic Training Principles 
5 Basic Training Principles 

Learning from Louie Simmons, Ed Coan, Stan Efferding, Stuart McGill, and more, this is my training philosophy to guide my programming.

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.

5 Essential Questions to Get Strong and Jacked—Answer Now!
5 Essential Questions to Get Strong and Jacked—Answer Now!

These questions are the roadmap to getting strong and jacked, along a playbook for when shit hits the fan. And, shit will hit the fan.

Pro Squat Tip: Perform Eccentrics
Pro Squat Tip: Perform Eccentrics

If you’re new to the squat or lose technique once it gets heavy, train the eccentric to become one with the bar.

Training the Aerobic System to Maximize Adaptations
Training the Aerobic System to Maximize Adaptations

How do we train power athletes to continuously display high outputs, while also being able to fall back on their aerobic system for recovery?

5/3/1 and Run
5/3/1 and Run

Concurrent training, commonly known as hybrid training, can be a frustratingly fine line to walk. Here’s the recipe.

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.

3 Things I Learned From Training YOUR Ass Off
3 Things I Learned From Training YOUR Ass Off

Regardless of how strong you are, there is always room for improvement and growth by adopting a white belt mentality.

Write for elitefts!
Write for elitefts!

As an Outside Submission Author, climb the writing ranks for a chance to become a Featured Writer or Columnist. Write for elitefts today.

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. 

9 Qualities of a Successful Gym Owner
9 Qualities of a Successful Gym Owner

If you see owning a gym as just a revenue stream, I guarantee you will fail. It takes way more than equipment in a room with electricity.

Movement Tiers for Bench Press Weakness
Movement Tiers for Bench Press Weakness

We figured out the movement tiers for the squat and deadlift, so let’s use the movement tiers to combat weakness in the bench press.

3 (Surprising) Reasons You Aren't Getting Stronger
3 (Surprising) Reasons You Aren't Getting Stronger

These are things that I didn’t appreciate enough when I was in my 20s but have risen to the top of my priority list in recent years.

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!

How to Determine the Right Training Split in 5 Steps
How to Determine the Right Training Split in 5 Steps

Most people try to cram a square peg into a round hole when choosing their training plan. Why not create a training split that compliments your lifestyle?

Movement Tiers for Squat and Deadlift Weakness
Movement Tiers for Squat and Deadlift Weakness

Use these movement tiers to help athletes and coaches program the correct movements for specific weaknesses in squats or deadlifts. 

8-Week Reset Program for the Stressed Lifter
8-Week Reset Program for the Stressed Lifter

Use this 8-week reset program to give yourself an “active break” while reaping the physical and mental benefits of regular training.

The Busy Man's Guide to Strength
The Busy Man's Guide to Strength

As a new father or busy professional in your 30s+, training takes on a whole new look and meaning to meet your demanding lifestyle.

6 Exercises to Improve Posture (and Recovery)
6 Exercises to Improve Posture (and Recovery)

Do you sit a lot? How about those shoulders? Are they rounded forward? Even if you don’t sit all day, many of the exercises you’re doing in the gym place you in extension.

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.

Make Combat Athletes Strong
Make Combat Athletes Strong

The skills for specific sports will rise with the raising of the athlete’s absolute strength. Don’t be afraid to make combat athletes strong.

Three-Times-A-Week Conjugate
Three-Times-A-Week Conjugate

Here’s how to use a three-times-a-week conjugate split for your clients. You may just find this split more goal-conducive than a typical split.

The Real Reasons You Didn’t Reach Your Strength Potential
The Real Reasons You Didn’t Reach Your Strength Potential

We all need to progress as lifters and coaches. As a year in review synopsis, here’s a list of things to repeat and eliminate for 2022.

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.

The Immunity Fix for Strength Athletes
The Immunity Fix for Strength Athletes

Take control of your health and improve your immune response, performance, general health, and well-being by fixing these things today.

8-Week Strength Training Program for the MMA Athlete
8-Week Strength Training Program for the MMA Athlete

Take two athletes with roughly the same skill set, the stronger athlete will win every time. Get stronger with this program.

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