LISTEN: Table Talk Podcast Clip — Trying to Bulk to 400 Pounds?
If Dave Tate has to pull himself together before answering a question, you know it’s going to be a good answer. And boy, does he deliver (along with some tips from Joe Sullivan and Janis Finkelman).
You Can Learn Anything
I don’t know why my tae-kwon-do instructor did this after I told him I couldn’t afford lessons, but he said, “You’ll be back, and you’ll teach the kids’ class.” He gave me an opportunity to become a coach, which changed the direction of my life.
2 FREE Ways to Increase Your Total
Hard work pays off — not snake oil sales and get-rich-quick schemes. That doesn’t mean you can’t get stronger quickly. It just means you’ll have to put in a little extra work, like bumping up a weight class.
The Lost Art of Smelling Salts
No, that white powder I sniff before lifting is not cocaine — it’s smelling salts! If you’re curious about smelling salts, you’re in the right place because back in my day, we would’ve never wasted the greatness of smelling salts…
Editor's Letter for June
Here’s a preview of what we have lined up for you this June! We welcome Dr. Jordan Shallow to Team elitefts as the newest coach and columnist. Also, find out what was the most popular content in May (especially if you’ve been busy enjoying the summer weather — without a phone in hand).
The Grand Unified Theory of Everything
A few years ago, I attempted to bring 4 strength sports together into a training plan for rugby. This time, I want to delve deeper into the framework that makes up the programming of these sports and how we can program them into a usable athletic development plan.
Use a Hand Dynamometer to Measure Your Recovery
If you aren’t sure if you’re overtraining, you could measure your jump height each day. But there’s an easier way to pinpoint if your nervous system is overloaded: the hand dynamometer. Give it a squeeze once a day — that’s all it takes!
Meet Report: A Squat Suit Depth Experiment at 365 Strong World Games
My training was more organized than it was for the IPA meet. But I decided to experiment before this meet: I trained using my squat suit without the briefs. It actually improved my speed, depth, and how much weight I could handle.
8-Weeks-Til-Camp Summer Program for High School Football
You won’t ever find my old programs on a typed-out card. Why? Because I don’t run the same program each year. I meet my kids where they’re at, which is why this program isn’t a program. It’s an outline.
Outlast the Fitness Industry Copycat, Critic, and Cutter
The only way to REALLY keep your clients away from the snake oil is to teach them about it, but you’ve got to do a couple of things before you have their trust and attention…
Managing Meet Day Stress
You’ve spent months preparing and training, and you’ve made a significant financial investment in entry fees, lodging, food, and so on. All this of stress for just 9 lifts sucks up a lot of your energy. You can’t afford to waste your energy, so manage it instead.
5 Ways to Find a Healthy Balance Between Bodybuilding and Family
Contrary to what some people may tell you, it IS possible to balance between bodybuilding and your family. It takes work, and I’ve done the work. These 5 steps might not save your marriage, but they’re certainly worth trying.
LISTEN: Table Talk Podcast Clip — The Glory Days
Talk about a blast to the past: Dave Tate, Jim Wendler, and Matt Rhodes relive the so-called glory days of training in the winter without heat and using knee wraps as wrist wraps. Best of all, it’s all documented in an old video. There’s no way to bury that evidence!
How Stuff Works: The Knee Wrap
Beyond the heated debates, love and hate, blood and tears, that constrict knee wraps, exactly how do they work? Let’s take a look at the basics, different types, knee wrapping techniques, a 197-response survey to see how athletes use them, and more.
Heavy Bag Split Squat Functional Position Series
Hugging a 40-pound bag of salt while doing a rear leg elevated split squat might not sound like hard or heavy work, but this is an exercise that’s helped even some of the world’s best powerlifters reach their full potential.
Rugby Top-5 Strength and Conditioning Equipment Picks
For Ashley Jones, being at the S5 Compound is like being a kid in a candy store, meaning he needs some moderation. Rather than use all of the equipment, Ashley shows off his top-5 pieces of equipment that should be in every strength and conditioning program for rugby.
WATCH: Build Your Press 9 Ways
Don’t be afraid to mix up your workout routine with something new. Try a new exercise and see if it works well for you. That’s what I did today, and it ended up being a solid workout session. Plus, my bench press has felt stronger every week. Try it! What’ve you got to lose?
How to Use Blood Flow Restriction with a Knee Injury
Indoor soccer took a toll on my knee, so my training has been a bit limited. But that didn’t stop me from using Blood Flow Restriction on leg day, which I highly recommend using when working around injuries that force you to use lighter weights.
LISTEN: Table Talk Podcast #12 with Joe Sullivan and Janis Finkelman
In this episode of Table Talk Podcast, Dave Tate, Joe Sullivan, and Janis Finkelman talk about a variety of powerlifting topics and answer questions, both bizarre and mundane, and more.
The Best Bang for Your Buck: SS Yoke Bar
The elitefts SS Yoke Bar is a cut above the rest. “It’s the most valuable, the most versatile, and it’s pretty much bulletproof.”
Implementing Self-Determination Theory in Coaching
Self-determination theory is an approach to shift motivation from extrinsic to intrinsic. As coaches, we can make small changes to the way we already do things to cause great changes to the athlete’s performance and motivation source.
The Monsters on My Shoulder
I have two monsters perched on my left shoulder, whispering what-ifs and morbid thoughts and suggestions into my ear. No matter what I do, they won’t go away. That’s the most difficult part of having a mental illness.
Understanding Groin Injuries: A Primer
I’m not going to lie, I’ve had a number of injuries through my training, but Dave was right: groin injuries are a different beast, and the nature of the beast is going to depend more fully on what actual tissue was affected.
Why Sports Coaches Don't Trust Strength Coaches
The suggested strategy to build trust from the sports coach involves a particular approach to the strength and conditioning process. A natural consequence of this approach defines the scope of practice of strength and conditioning.
Push/Pull/Legs Split for Muscle Size
Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.
University of Dubuque's Veterans Memorial Training Center is Custom...
The new weight room inside the Veteran’s Memorial Training Center is a combination of clean and rugged beauty. With the addition of this new weight room, their facilities are among the best in the nation, and second to none in NCAA Division III athletics!
The 6-Pack Mindset
We tend to see outrageous exercises, movements, and even classes that claim they will give you a stronger core or a six-pack in days. I encourage a shift in your mindset to optimize your training to obtain the six-pack look.
LISTEN: Table Talk Podcast Clip — Training for the US Marines
Unless you’re trying to become a Special Forces operator, don’t sweat it too much. The biggest training you’ll have to do is in your brain. Stay strong, and you can survive boot camp.
GPP Training: You're Doing It Wrong
If your client cannot pull a sled or carry two heavy kettlebells without having to rest excessively between sets, you need to implement GPP to build your clients’ foundations. But you need to implement it the right way.
WATCH: Joe Sullivan Rants — Go to Therapy!
Joe Sullivan has some choice words for powerlifters who think that the weight room is their therapy. It’s not. Go get help. See a therapist.
What It Means to "Pass On"
Lately, I’ve noticed a lot of coaches telling other coaches to be careful of people who ask for advice in case they’ll steal their trade secrets. Knock it off. Where did you learn the stuff you know now? That knowledge is not yours alone.
The Lift Starts Before You Touch the Bar
Listen: Technique is a major part of why all top lifters are top lifters. It is crucial to being a successful strength athlete. Technique before the lift is just as important as during the lift.
How to Build a Mesocycle
Training is like traveling; you have to map out the route you want to take in the timeframe you have. For training, planning your mesocycle is a good place to start that journey — you have to understand the basic principle of progressive overload and take your maximum ability to recover into consideration.
Stop Compensating Early
If you’re new to powerlifting, you don’t need gear. Seriously. Start training raw and see where it takes you. Oh, and if you’re an athlete, I’d better not see you putting on lifting gear.
Make Light Weight Heavy with Controlled Eccentrics and Concentrics
You don’t have to train in pain. How? Drop the heavy weights and work in some lighter options while focusing on using the best technique you can.
LISTEN: Table Talk Podcast #11 with Kenny Patterson
In this episode of Table Talk Podcast, Dave Tate and Kenny Patterson talk about Louie Simmons, their time at Westside Barbell Club, the documentary “Westside vs The World,” and more.
Back and Biceps Workout of the Day with Kneeling Biceps Cable Curls
There are no cheat days here. Naturally, this workout of the day includes a movement that makes it harder to cheat. Go grab your kettlebells, dumbbells, and cable attachments so we can get started.
Strength Training: Your Secret Weapon for Sport
Strength is a cheat code when it comes to winning. Here’s my basic outline of how you can best implement that cheat code and improve your gym sessions for sport performance.
Improve Your 1RM Deadlift with These Variations
In the third and final part of the 1RM Lift Variation series, my powerlifting friends suggest their favorite movements for improving the deadlift through secondary movements, accessory work, and more.
Top-3 Cardio Options for the Powerlifter, Strongman, Bodybuilder, and At...
Cardio can help you cut weight, get shredded for the stage, and increase athletes’ performance. But with so much cardio out there, where do you start? Start here with elitefts team members’ top-3 cardio items, based on their sports or areas of expertise.
Bang Legs Without Banging Your Lower Back
It took me 26 years to develop lower back issues. But over the last 10 years, I’ve learned ways to work around them since becoming a slob is not an option. If you’re looking for ways to train legs without getting hurt (again), this article is for you.
Overcoming Isometrics: Myelination to Reach Maximum Potential
During my time working under the University of Minnesota’s Cal Dietz, I saw the impact of the myelination phase in athletic performance. I also found it’s most effectively programmed with Overcoming Isometric variations of the big lifts.
LISTEN: Table Talk Podcast Clip — The Big Misconception About Chuck Voge...
If you’re emulating Chuck Vogelpohl by ramming your head into the bar and yelling like a wild person at meets, you’re doing it wrong.
Introducing New elitefts Athlete Dan Dalenberg
Dan Dalenberg found his way through life with the help of fellow powerlifters. As a Team elitefts athlete, he intends to give back to the community by passing on information he’s learned from those who got him through his lowest points.
elitefts Classic: So You Think You Can Bench?
This is a series of videos Dave Tate asked us to republish due to the number of times he sends them out each week on his Instagram AMA and DMs.
When Honesty is the Only Policy
Not unlike with your spouse or significant other, the relationship between training partners depends on many things, but at the central core to this relationship is the quality of one’s honesty with their training partner.
A Workout of the Day That'll Hammer Your Chest, Shoulder, and Tris
This workout left me hammered. Part of that’s on me for joining a co-ed indoor soccer team, and let’s just say bodybuilding and soccer don’t exactly mix. But that didn’t stop me from doing my Workout of the Day.
Add 100 Pounds To Your Squat — 5 Seminar Takeaways
It took more than 20 years of surveys for us to define what is optimal. These are some of those key items and teaching points we've picked up from those surveys, such as training group size considerations and training the squat from the bottom up.
How to Coach Based on Personality Type
Knowing your clients' personalities and using that knowledge for communication and programming can make you a better, more effective coach. Here's how you can do that using the DISC personality model.
Getting A Bigger and Better Weight Room on A Small-School Budget
AJ Mott has 21 years of wrestling under his belt. Luckily, when it came to working on a small school budget, the Farleigh Dickinson strength and conditioning coach didn't have to wrestle with elitefts for the best deals.
Meet Report: 5thSet at the Kern US Open
Now that I had the trip paid for thanks to a seminar event, I could focus on helping my lifters at the US Kern Open: the reason I’d flown all the way from the East Coast to begin with.
The Best Damn Specialty Bar on the Market
I can't get over how versatile the American Cambered Grip Bar is. You can use it forward and backward, giving you a total of 8 grip options. Flip it over, you've got a total of 16. I've found 250 options, and I'm sure there are more to find.
How to Prepare for a Strongman Death Medley
Programming for a death medley event can be tricky. Many people make the mistake of going too heavy right away with maybe one top set — a recipe for disaster. Instead, try out my recipe for a successful death medley.
LISTEN: Table Talk Podcast #10 with Jim Wendler and Matt Rhodes
In this episode of Table Talk Podcast, Dave Tate, Matt Rhodes, and Jim Wendler re-watch some old training videos, talk about near-death experiences, being a strength coach, and more.
Mental May — Destroying Demons
Put on your helmet, fasten your breastplate tight, and with one arm supporting your shield, allow the other to gather your sword. Go to battle with your demons. Win the war every day. Every breath you have is a victory.
Under the Baa-r: Lessons Learned in Herding, From Me to Ewe
In a week, my girlfriend and I went from the APF Women's Pro-Am in Cincinnati to taking our dog an Intro to Herding Class in Nova, Ohio. I didn't know what I was getting into, but I learned a lot about dogs, sports, and life in general.
Powerlifting for the Bodybuilder — Are Deadlifts Overrated?
Part of my journey to getting that IFBB pro card includes getting more active in the online bodybuilding community... which also gets me into situations where I answer questions like this one: Are deadlifts overrated?
6 Strategies to Advancement
Consider this me throwing you a lifesaver in the vast sea of information. This will help you figure out how to improve yourself by seeking out the best information possible... and how to best find that information.
LISTEN: Table Talk Podcast Clip — How the Hypertrophy Coach Met Dave Bau...
"That's kind of fucked up." Learn how Joe Bennett met Dave Bautista, a retired WWE wrestler, former mixed martial artist and bodybuilder, and Guardian of the Galaxy — and Joe's one full-time client.