How To Not Get Divorced During Contest Prep
Contest prep brings out the best in everyone…said no one EVER. Here’s how to navigate through your relationship when hangry.
How To Save Your Lower Back and Knees Into Your 40s and 50s
Skip Hill provides strategies for maintaining lower back and knee health while training legs intensely in your 40s and 50s.
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.
Is Recomping the Holy Grail or a Waste of Time?
Recomping is a strategy of simultaneously losing body fat and gaining muscle mass aka the holy grail.
The Real Reason You Are Not a Pro Bodybuilder
Explore the structural components, hormone use, and recovery that play a crucial role in determining your bodybuilding status.
When To Train And When NOT To Train
Explore the reasons why sometimes it’s smarter not to train and prioritize productive workouts for long-term progress.
Back to the Future
Discover the intriguing shifts in gym culture (1984 vs. 2023) and how one veteran lifter cherishes the memories while embracing the changes.
Stretching Suits and Shirts How-To
Learn DIY adjustments for powerlifting gear to achieve optimal performance and comfort.
A Guide to Effective Sled Sprint Training
Seeking to break limits? This guide unlocks the secrets to harnessing your inner speedster.
How to Make Gains in Your Offseason
You’ve just competed, now what?Here are YOUR tips for training during the powerlifting offseason.
Adapt or Lose: Nonlinear Periodization
Discover the benefits of nonlinear training and its impact on strength, power and speed.
4-Day Outlaw Program
The 4-Day Outlaw Program is a combination of conjugate and bodybuilding style training, setup for the multiply lifter yet modified for raw lifters.
The Education of a Strength and Conditioning Coach
Motivate your pupils to become the best version of themselves and the TEAM will dominate on the field.
Create a Whole-Body Training Program
In this final part of these series, let’s create a full-body training program. Rule 1…
Protect Yourself From Stress: Keys to Performance, Recovery, and Quality...
Understanding all the mechanisms of stress can help you become aware of your response to stressors. Believe me, you can do better.
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
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
Whole-body training is highly underutilized in today’s world, and yet, it’s one of the fundamental programming methodologies to date.
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
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
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
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
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...
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
Eccentrics and Isometrics are for BUILDING, while Concentrics are for TRANSFERRING. How do you program them all?
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
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
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
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
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
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
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
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
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
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
Why are we only prescribing duration for conditioning and not for exercises? After all, sport is timed by duration.
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 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
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
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
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
Use the omni-contraction method and the different contractions (concentric, eccentric, and isometric) to improve your powerlifting total.
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
Learning from Louie Simmons, Ed Coan, Stan Efferding, Stuart McGill, and more, this is my training philosophy to guide my programming.
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
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
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
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
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
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
Regardless of how strong you are, there is always room for improvement and growth by adopting a white belt mentality.
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
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
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
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
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.
