JM Blakley’s Top-5 Bench Press Tips
As told to Dave Tate, some 18 years ago, these tips stand up to the gauntlet of common sense and I’m sure that at least a few will be of use to you. Load the bar!
The Role of the Gut in Athletic Performance
Not sure about you, but I don’t need my joints aching, or fatigue setting in when I’m trying to set some new PRs. Not to mention, roughly 70% of your immune system is in your gut…
From the Floor
No matter how strong you think you are, don’t let it go to your head. There’s always room for improvement and progress in the sport of powerlifting.
ConjugateU for College Baseball — A Powerful Combination
Jim Seratt doesn’t understand how anyone wouldn’t want baseball players to bench press. Here is his method for implementing conjugate training in his baseball program.
LISTEN: Table Talk Podcast #47 with Dave Tate
Table Talk #47 coming in live to answer your questions and teach you a thing or two! In today’s Table Talk Dave Tate will be focusing specifically on beginners and their programming for this episode.
Phase 3: How You Should Start Young Athletes in the Weight Room
In this phase, we’ll be introducing the back squat, hinging motion, and more plyometric work.
LISTEN: Table Talk Podcast Clip — How JM Blakley Chooses His Supplementa...
Listen to JM Blakley talk about the reasons behind his supplemental exercise choices when aiming to increase his already massive numbers. Apply these to any of your lifts and you might find what you’re missing in your current program!
A Beginner's Guide to Programming Conjugate for Strongman
Interested in creating your own strongman conjugate program? I consulted with the experts and wrote a guide to give you all the information you need to set yourself up for strength gains in your lifts — where it matters.
Beware of the Clowns
Every gym has a few clowns, and they are always entertaining. Think about your gym: can you picture them in your mind’s eye? Yup, that is them.
Hire the Right People
I promise that these seven thoughts won’t be perfect, but they may help you along your path of becoming a better “boss.”
A Message for Those Struggling with Mental Illness
It WILL Pay Off: A Message for Those Struggling with Mental Illness, was a log post I wrote four years ago as I was battling depression, anxiety, insomnia, and OCD. Rather than edit my original post to reflect my current state of mind, I’m using this article as an update as I continue to evolve — a lot of things
Information Overload
In today’s world, information is being thrown at us 24/7. We have books, magazines, podcasts, video websites, Web pages, social media, etc. We have information about any subject literally at our fingertips. How do you decipher between what’s quality or crappy?
8 Lightweight Exercises for a Massive Shoulder Pump
A large amount of blood into the shoulder feels great, and over time will help them to round out. These eight exercises are easy to do anywhere, and they work great for extra workouts. Here are three shoulder workouts to get you started.
Down the Road to Pinball Wizardry
As a strength and conditioning coach, your job takes on the journey of a metallic ball on a playfield inside a glass-covered cabinet — never traveling in a straight line. Strap in as the ride will get bumpy!
Top-10 Assistance Exercises to Get Stronger and Remain Injury-Free
I started late in the game and unfortunately have the scars to prove it. Now with so much information literally at your fingertips, you don’t have to go through the wringer like me. Learn from my mistakes and incorporate these exercises into your program.
In-Season Considerations for Multiple Sports
I wanted to write an article that impacts all of the sport teams I work with but can be used across really any team setting. This is going to be a general guideline I use for my entire program.
10 Ways to Increase your Longevity in Powerlifting
Do you fall into the category of lifters who don’t move outside of the 1-3 hours spent in the gym? If so, you’re not going to last very long in this game. Here’s how to increase your longevity as a powerlifter.
Learning From the Mamba Mentality
The point of this article is not for me to tell my personal story about how tragic the accident was, how Kobe affected me growing up, or how big of a fan I was, etc. Instead, I would like to focus on the takeaways from Kobe’s life that can teach all of us how to pursue our own passions better.
How to Become a Successful Columnist for elitefts
Or in other words…here are five things I feel are important if you’re going to be a successful writer. If I can do it, you can too.
The Rise of Live Stream Conferences
A key part of being a strength and conditioning coach is something many people may not expect: networking. Be sure you’re not missing out on making important connections that online productions can’t imitate.
How to Write Your Own Program
Following a program along blindly without knowing much as to why you’re doing it will take you nowhere. No matter who it comes from. It’s time you think for yourself.
LISTEN: Table Talk Podcast Clip — Dave Tate and Brian Alsruhe Discuss Da...
Whether you’re trying to avoid a heart attack or a stint of diarrhea you might want to heed the words of Dave and Brian about how you shouldn’t play around with your heart health.
LISTEN: Table Talk Podcast #46 with Dave Tate
Dave got you a Valentine’s day present… His undivided attention answering your questions from Instagram and Youtube! He’s rolling solo today answer prepared questions and live ones!
Top 5 Ways to Grow This Off-Season
Off-season doesn’t have to mean a lack of muscle gains. With these five tips, you can keep up your progress without feeling like it’s time to coast.
4-Week, 3-Day Hypertrophy and Strength Block
I, along with most of my clients, don’t have time to train 4x per week. So, I wanted to share an example of what a progressive four-week, three-day block could look like for you if you’re having the same weekly time crunch.
Choosing 1 of 10 Programs to Individualize the Training Process
In designing programs for my players, I discuss with the player, the medical staff, and the coaching staff the areas they see as major ones to work on. All 10 programs are based on the emphasis given to each of the three key areas of weight room programming: neural, mechanical, and metabolic.
How I'm Prepping for My Next Meet
How do you prepare for your next week? When do you start preparing? Jeff Guller likes to get started with conjugate powerlifting nine weeks before meet time.
TSA, Travel Sports, and Screwdrivers
For those of you required to travel by air frequently, if you have had difficulties with the Transportation Security Administration, you might enjoy this read. Just remember this: lacrosse sticks are NOT allowed in carry-on bags when flying.
Programming Sport Specific Conjugate
Have you ever asked the question, “How should I adjust conjugate for X sport?” Find your answer? If not, here’s what I’ve found to be the most productive and efficient way to adjust things.
Hybrid Memberships are the New Normal
Mature owners understand that what they’re really selling is results. Therefore, selling an exercising-only plan is 50 percent of the equation (an incomplete offering). Here’s how to add the nutrition component you’re missing.
5 Platform Lessons to Take to Your Next Meet
What were your takeaways from last year as a powerlifter? By reflecting on our experiences, we can improve our future and how we react to it. Learn from my mistakes and do better this year.
4 Weeks on a Plant-Based Diet
Hey, calorie restriction is tough, but excluding meat should be a piece of vegan cake. Right? Here is a real-world examination of a former professional bodybuilder who went plant-based.
One Training Size Fits One
Believe it or not, you don’t need the assistance of a research team to make your training, health, and life decisions. Here’s how to navigate through your uniqueness from identification to decision making.
LISTEN: Table Talk Podcast Clip — Dave Tate's Only Regret as a Comp...
“How much better could I have been if I had full support?”
Dave tells us his only regret after a long powerlifting career. At the end of the day, none of the training mattered if he wasn’t doing right by the people he loved.
LISTEN: Table Talk Podcast #45 with Dave Tate
After a sickness that kept Dave out of the office for a few days, he returns to the table to talk everything conjugate. Joining in on the collaboration, our trusty strength and conditioning editorial intern is by his side. Tune in and enjoy!
War Within a Breath: How it Works
This is a brief introduction to a topic that we’ll chase down the rabbit hole over the series of the next couple of months. To master the breath and breathing can be one of your best assets for improving your training.
I Thought He Was Dead or Living in a Cave in the Desert!
Just because you’re getting older, doesn’t mean that you can’t reach your fitness goals. It simply means your goals need to shift to suit your current state.
Do You Want to Increase Your Overhead Strength?
Are you not performing optimally because of a tight scapula? Limited scapulae mobility can prevent you from increasing your overhead strength the way you want to.
High Road, Low Road
We are all faced with choices every day in life. When it comes to training, we choose whether we are going to put the time in at the gym, eat the right foods, and get the sleep we need to reach our goals.
Structuring a Rehabilitation Plan
Physical rehabilitation is as much about the mind as it is the body. The right attitude is the first step to putting a stable, consistent rehabilitation plan in motion.
Editor's Letter for February
Last month, I shared the highly trafficked content from last year. For this month’s letter, I’m sharing a few ways we’re tweaking content for 2020 — all to serve you better as training remains a top priority.
Highland High School Teaches Student Athletes About Accountability and G...
Highland High School is dedicated to the strength and conditioning of both students and athletes. More than just their physical education, the team at Highland High School is dedicated to teaching the kids leadership and accountability.
5 Things Online Trainers Should Do To Be Successful
Though the method of promotion or exposure has changed dramatically, there are still things that have remained constant to be successful as an online trainer.
6-Week Cycle for the Powerlifter in Limbo Land
Sometimes life gets busy and it cuts into your training time. However, that doesn’t mean you still can’t get a good workout in and make progress.
Glute Training for Meatheads
Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.
LISTEN: Table Talk Podcast Clip — Does Anyone's Bench Press Impress...
There are universal traits that unite what elevates a powerlifter to the top regardless of what era you competed in. Rather than try to pick apart the differences of each we should focus on the things that the best still do today.
5 Must Do’s for an Intern
There is much to learn from being an intern. Take it from a former intern himself, there are a few things you should keep in mind during your interning process. Do this and your dreams of being a coach get closer.
Training Through Setbacks
No matter the area in life, you are bound to face setbacks. When it comes to powerlifting, you are the only one who can decide what is best for you and whether you will compete or not.
Garages are for Gyms, Not Cars
Building a garage gym is an investment that can save you time and money in the long run. Take it from one powerlifter who built her own garage gym; here are some things to keep in mind.
LISTEN: Table Talk Podcast #44 with Dave Tate
This week's table talk will be a combination of Dave's weekly sport science meetings with the strength and conditioning intern and answering your questions. Whether you want to advance your knowledge as a coach or athlete this one is sure to be a knowledge bomb on everything strength!
Off-Season with a Reason
No idea what to do now that your meet is over? Here is an easy guide to help you make the most out of your “off-season.”
How to Avoid Pitfalls with Exercise Selection and Progression
You found a new fancy-looking exercise on the 'gram, so you do it. Then, you have your athletes do it. But you don't know the exercise's common technique flaws or how to fix them — all you know is how the person looked and how you felt doing it.
WATCH: JM Blakley Shares His Secrets on Bench Press Form
You won't be able to properly improve your bench press without the proper form. JM Blakley recruits Yessica Martinez and Lily Starobin to share with us his secrets to a solid bench press form.
5 Things I Learned in the Transition From Intern to Strength Coach
Becoming a strength and conditioning coach is not the path for everyone. However, for those ready for the challenges, here is some advice from a young coach.
The Post-Surgical Knee: The Stability and Proprioception Rebuild
The initial stages of the balance, stability, and proprioception phase will be performed through the slow rebuilding of ROM through single-leg movements and will eventually use more advanced dynamic movements, such as jumping and landing mechanics drills.
Breaking Up with the Barbell
Even though lifting weights is a passion, sometimes life challenges you to take a new direction. When Nicholas Bronkall's body couldn't take any more of the same, he got acquainted with movement in brand new ways.
Conjugate for Throwers—Putting Your Athletes on the Right Trajectory
Conjugate training can make a huge difference in track and field athletes' overall performance. For throwers in particular, give this conjugate workout a try and see the improvement for yourself.