The Most Underrated Exercise You’re Not Doing for Shoulder Health
Do your shoulders hurt at the bottom of the bench? If so, what are you doing to fix it? This exercise may help.
Dynamic Effort Board Press Cycle
I’m looking at saving this cycle for the next meet prep that I do (with the COVID-19 pandemic, who knows when that will be). In prep for a meet or not, I guarantee this will spice up your dynamic effort training for the bench press.
LISTEN: Table Talk Podcast Clip — Daily Movements Lifters Are Screwing U...
Stop screwing up your deloads and you’ll see less back pain and significantly increased performance. Then stop screwing up how you tie your shoes! Done incorrectly, small movements can add up to exacerbate back pain.
The Future of Box Programming (Part 2)
Right now, CrossFit faces challenges that no playbook illustrates. Here’s how I’m making sense of it all.
Try Harder
I want to elaborate on the most radical and misunderstood facet of the Nautilus training protocol—the concept of ONE SET TO FAILURE. Follow me down the rabbit hole.
Where Do Powerlifters Go From Here?
Listen as you may, but I strongly urge you to not max out once you return to the gym. I know, you wanna see exactly how strong you are and impress your friends, but resist. Here’s why.
I Didn’t Learn a Thing From My Father
As I got into my 20s, I was dead set on making a living as a bouncer. I mean, if John Dalton could make a living bouncing at the Double Deuce kicking everyone’s ass while driving a Mercedes, I could do it.
Bench Press More Weight
Watch this 4-part video series to learn everything from the technique of the movement to more advanced methods like overload training.
INTERVIEW: 1035-Pound Bencher Jimmy Kolb
Jimmy hit his first 600-pound bench press at the age of 18. Whether you train geared or raw, he has the info you need to harness to improve your bench press.
What We Can Do As S&C Coaches
What if the lineman loses 35 pounds as a result of not having adequate food. Are they ready for the upcoming season? Are they going to be able to perform optimally if that 35 pounds was force-producing muscle mass? Most likely not.
What Does It Mean to Be a Gamer?
The science behind cybersickness is what applies directly to anyone in the training realm of physical sports. For myself, it started in asking a straightforward question of a neurosurgeon I met decades ago.
Extra Workouts for the Off-Season Football Player
Here’s an excellent example of how to place extra workouts in a weekly off-season football training schedule along with what an extra workout accomplishes (or should).
LISTEN: Table Talk Podcast Clip — Dave Tate Exposes Fitness Hacks
What does the fitness landscape look like for beginners, and what can we do as trainers to help them best? It’s oversaturated with con artists, and we need to understand the beginner’s perspective to be able to help them best.
After 8 Weeks of Training Every Day During Lockdown
As the lockdown has lifted, at least in Ohio, I’m slowly transitioning back into the gym. Interestingly, a lot of what I did during lockdown remains.
LISTEN: Table Talk Podcast #55: Strength History
Who becomes great? What matters now to keep your legacy moving to the next generation? Steve Goggins is Dave Tate’s pick for the most underrated powerlifter, and he has his theories for why he isn’t mentioned.
3 Pressing Tips for Long-Armed Lifters
When I started my powerlifting journey, Louie Simmons tried to teach me to bench press like Fred Bolt. It was clear that I was not Fred Bolt, but more importantly, I did not have the musculature at that time to bench with my feet out. Here are some tips for all you long-armed lifters to create a great bench.
8-Week Beginner Post Quarantine Strongman Program
This 8-week program is perfect for those who are just getting into strongman, or for those who have been doing bodyweight and band workouts for the last few months.
Resist the Urge to Compete
I’m betting that in the 6-8 weeks after the quarantine ends, a lot of contests are going to happen. My advice: Resist the urge!
Are Athletics Healthy for You?
Can you be an athlete performing at the highest level and also achieve optimal health, or are these two mutually exclusive? Well, sorry to burst your bubble, but those who are truly pushing their limits are either consciously or subconsciously giving up their health to do it.
Band Exercise Index
An in-depth analysis of band movements I heavily depend on for augmenting my physical prowess on the mat, and for any athletes I coach irrespective of sport.
Dan Roche Resurrects An Old School Gym
Dan Roche had a goal in mind while creating his home gym. Recreate the old school vibe he loves, and put it in his own space that inspires hard training. He packed in quality and practical equipment to maximize the effectiveness of his training and transform his headspace.
LISTEN: Table Talk Podcast Clip — Only Have 3 Days Per Week To Train?
If you’re struggling to make your workouts fit a new and tighter schedule, Dave Tate shares his pro tips for making 3-day and 2-day week splits work with great results.
The Thunderdome Within You
I ask a bunch of savages how this pandemic is affecting them. These strongman, powerlifters, coaches, and businessmen share their voice in this time of travesty. Here’s what they have to say.
More Advantages of Weight Training for Senior Strength
We all now know that we begin to lose muscle in our third decade. It happens so insidiously slow that we don’t realize it. Stop the cycle! Don’t succumb to fragility!
How To Reopen Your Gym
Follow this clear plan to reopen your business—whether you’re able to do that in a week or six months.
Get Your Head Out of Your Arse
Your kids, spouse, coworkers, and the crappy weather, are not the reasons you are 30 pounds overweight and hate your job. Go ahead and reread the title of this article.
LISTEN: Table Talk Podcast #54: Strength History
We’re looking at freaky feats of strength across the board of strength sports. Listen to this first Table Talk podcast: Strength History.
Editor's Letter for June
For this month’s content pillar, our writers shift to the press. Whatever falls under this category is fair game: pec size, bench press technique, overhead press exercises, board pressing… Join the conversation to drop knowledge for all. Plus, check out the best of May—the best articles, coaching blogs, videos, and posts!
Down with the Decline?
If you decide to embark on the decline press, for whatever reason, regardless of whether or not the pursuit is to target these particular fibers of the pec, you may want to consider alternate options.
Control What You Can
I’m hoping that by the time this article gets published, things are on their way back to normal, but in the meantime (and even if they are), there are a few key tools I’ve given my clients to help them to mentally move forward (not just survive) when we feel a lack of control.
What is a Mental Skills Coach Anyways?
I want to make athletes better by getting them out of their heads. I want them to be able to focus, relax as needed, push through mental boundaries, deal with pain, learn self-control, and I’m sure there’s more that I can’t think of right now.
LISTEN: Table Talk Podcast Clip — Brian Alsruhe and Dave Tate Discuss Fi...
Dave Tate and Brian Alsruhe both know you can’t do the same thing forever and expect results. In the pursuit of maximal performance, you have to find your way to step ahead of the crowd. How do you identify what your own edge is?
4 Ways to Mentally Master Your Meet Performance
I’ve learned how to frame my meets so they are a positive and successful experience— no longer do I drink and cry (afterward). From goal setting to learning from mistakes to gaining some perspective, I hope a few of these tips help you.
Tough Times Need Clear Perspectives
The first thing is that lifters need to let go of the thought that they are going to lose all of those hard-fought gains after missing just a couple of training sessions. This is complete nonsense,
LISTEN: Table Talk Podcast #53 with Eric Cressey
Eric Cressey, a strength and conditioning legend known best for his expertise in baseball athletes, joins the Table Talk Podcast to talk with our elitefts co-hosts. This talk sounds off how to get athletes stronger, healthier, and better in spite of COVID-19.
Building Big Legs for the Strength Athlete
What exercises allow you to produce as much output as possible? What exercises and will allow you to target the muscles you want to hit and push things to failure while minimizing the risk of injury?
Self-Talk for the Quarantined Athlete
An inner narrative is currently running through the heads of millions of athletes who had their seasons – for some, careers – cut abruptly short. With the rigor of school days and workweeks in the rearview mirror, self-talk is in the driver’s seat.
Mental May — Burying Demons
Once you destroy your demons (part 1 of this reading series), it’s time to put that crucible six-feet under, slam a headstone on it, and go forth to enjoy your life.
I Wanna Hold It
Let’s travel back to 1995 at Maryland Athletic Club, where a 29-year-old man named Kirk Karwoski was heading into the gym to hit a 1000-pound squat for two.
Understanding How To Utilize PRI With Youth Athletes
The Postural Restoration Institute® (PRI) course I took helped me understand body position optimization so much. I immediately saw how I could use this to help benefit my athletes and clients (and hopefully, I can help you help your clients and athletes).
LISTEN: Table Talk Podcast Clip — What's Missing From Younger Lifte...
“The children now love luxury; they have bad manners, contempt for authority; they show disrespect for elders and love chatter in place of exercise. Children are now tyrants, not the servants of their households. They no longer rise when elders enter the room…” — Socrates
Becoming of a Female Powerlifter
I’ve recovered from the trauma of competitive bodybuilding, the trauma of being a young girl, a teenage girl, a 20-something girl, I think, as well as I ever will. And now, I eat the extra hotdog and I haven’t run a mile in years. I am a powerlifter.
You Need to Feel Pain
If you never train until you puke, how can you know your limits? If you never felt like you had nothing to give and forced you to move that shit anyway, how can you be proud of what you have achieved?
LISTEN: Table Talk Podcast #52 with Chris Lambert
Chris Lambert joins us to talk about gym closures in New Jersey. Listen as he explains the news-breaking controversy at Atilis Gym in Bellmawr.
LISTEN: Table Talk Podcast #51 with Chris Bartl and Scott Paltos
A fresh new layout with new cohosts kick off episode 51 with guests Scott Paltos and Chris Bartl.
The Memorial Day Murph Experience
In honor of Lieutenant Michael Murphy, it’s time to rep out our yearly tradition. But remember, the volume of this hero WOD is brutal even if you’ve been training consistently for the last 12-weeks. Instead of trying to go “all-in” being mindful of scaling, pacing, and NOT worrying about your past times is important.
Make Your COVID-19 Training Better
Let’s go over the different categories of at-home training that you can begin adding to your routine right now: Bodyweight Training, Make Light Weights Feel Heavy, and Get Create and Go Outside.
Stop Self-Sabotage
Every day can be a battle when you are trying to change your habits. Here are some things to do when you really want to make a change.
INTERVIEW: Fighting Illini Football Assistant S&C Coach Micah Cloward
Coach Micah Cloward has experienced invaluable lessons nearly paving the way for his strength and conditioning career. Read his 13-year journey that continues to unfold.
Division Differences in Jumping Ability
In this article, I’d like to present some research that we did examining a BCS Division 1 University and an NAIA University that existed within 15 miles of each other.
A Social Experiment Gone Wrong
Why can’t you speak to people face-to-face like you can on social media?
LISTEN: Table Talk Podcast Clip — Dave Tate on the Risks and Rewards of ...
Every action has a reaction. If you remain indifferent to the negative reactions while only focusing on the positive reactions, you're likely going to experience a major wake up call sooner or later.
Gut Check Rule of Fives
Here's to increasing our “power endurance.” To “Prefontaine” our training. To go hard, go heavy, and go forever! Or, at least a few sets more than what is normally accepted!
How a Small School Strength Coach Becomes a Big School Strength Coach
The weight room that I worked in was a 3,000-square-foot facility that housed 20 teams and more than 400 athletes. Even though the weight room was built to optimize the space, as you can imagine, things got really tight.
The Best-Laid Plans
Were you on the right track before quarantine? We had more players squat in the 600s than we had in all of our years combined! Here's the plan I devised before the home orders were in effect and what we'll be doing once we return.
At-Home Conjugate Training With Household Items
We're gonna use everything from books, bricks, blocks, and buckets, to water softeners, siblings, and soccer balls. Convenient, right?
Rugby Wants You!
Where do all of the football players go when they are unable to reach their playing goals in college or the National Football League?
Healthy Body, Healthy Mind at Home
This is not me trying to sound like a meathead lifter and talk about how I'll go psycho if I don't get my swole on at the gym. But kinda...
