Troubleshooting Strength Injuries: Warning Signs of Injury
Understanding the warning signs and red flags of injury are paramount to successfully pushing your body to the brink without derailing due to injury. So what signs did our example athlete miss in the previous article?
The Single, the Heavy Single and the 1RM: Know the Difference
Where part of the problem lies is in the assumption that a single should always or usually be heavy or maxed. The single, the heavy single, and the 1RM should really be seen as three different terms entirely.
The Strength Coach’s Guide to Brazilian Jiu-Jitsu
As Brazilian Jiu-Jitsu grows more popular, so does misinformation about training for the martial art. This article will provide both empirical and anecdotal information about strength and conditioning for this particular combat sport.
WATCH: 8x8 Back Blast
This part of my program has got your back. Literally. This time around, we’re going to focus on the back. We’re gonna send it shooting off like a rocket. Blast-off!
WATCH: Table Talk — Mental Health with Dave Tate and Joe Sullivan
“Training is my therapy” should sideline a powerlifter from competitions. If training really is your therapy, you’re going to get hurt. If that’s the case, you need to see an actual therapist. Seriously.
10 Ways to Develop Mental Toughness in Young Athletes
This article is not a guide to running your kids into the ground because, you know, “mental toughness.” If that’s what you’re looking for, I suggest you find a different career field.
5 Ways to Make Weight Rooms Work for Our Kids
To quote the third single from The Offspring’s album Americana: The kids aren’t alright. But a solid school weight room can make a huge difference in these kids’ lives and overall education. Here are five things the best school weight rooms have.
Starting Over in the Basement
I know it is a new year, and everyone starts to look back or forward at this time, and maybe it is a good thing to act to re-evaluate what you are doing with your programs and why. 2019 brought me a new head coach and a great opportunity to review and reassess my football team’s program.
The Basics of Macronutrient Tracking
If you’re interested in tracking macronutrients but aren’t sure how to get started, no worries. With the assistance of fitness apps and smartwatches, it’s easier to track macros than ever before. I’ll teach you the basics, gram by gram.
Hybrid Performance Group — A One-Stop Shop for Recovery
Do you need help recovering from an injury? Do you want to prevent future injuries? If so, Hybrid Group Performance is for you. The clinic’s co-owners, Dr. Tyrel Detweiler (who’s also an elitefts columnist) and Dr. Devee Sresthadatta, talk about the origins of Hybrid Performance Group, their treatment philosophies, and more.
My 5 for 2019
As we rapidly move into mid-January, here are My 5 for 2019—not resolutions necessarily, but aspects of life to consider.
To Be or Not
People keep asking me how long I intend to train at a high level and compete? My answer: As long as I can continue to improve and get my old ass to the platform, that is where I intend TO BE.
Learn to Train X: Drop Your Nuts to the Bar Deadlift Set-Up with Ted Toa...
Don’t want to see Ted drop his nuts on the bar? Then look away! Keep your eyes off the bar! Besides, that’s exactly what Ted does when he sets up to do the deadlift: He doesn’t look at the bar.
I'm a Bodybuilder and I Don't Drink
I am that guy who takes his food to get-togethers like this one. I figure it is a casual get-together and everyone will be eating and drinking so bringing my own small cooler of food should be no big deal. Slowly, it turned into a big deal — everything turned into a big deal.
The Plan: Walking the Talk
Exhaustion is the main reason I and lots of people quit following a plan. Another reason: catastrophic circumstances. Have you considered goal setting and time framing, monitoring, and journaling to follow your plan?
WATCH: Table Talk — Deloading with Dave Tate and Joe Sullivan
Even though you don’t want to do it, you have to do it. And by “it,” we mean “deload.”
Live and Learn (and Pass On, Too)
Live and learn from your failures and mistakes. Be willing to learn, and maybe more importantly, be willing to be wrong. Now go and pass that along.
Recovery for the Fat Boys
Everyone wants to post up the coolest and latest recovery systems, like Salt Floats, Compression Boots, Prowlers, and Sled Drags, but as a big dude (or lady) are you considering walking?
Big Back, Big Bench
While having a big back doesn’t guarantee big bench PRs, the back and bench press go hand in hand. The back plays an enormous role in benching effectively — most lifters just don’t know how to use their back in the lift!
Who is in Charge Here, Anyways?
Don’t let your ego get the better of you. Think carefully about your choices — and if you’re really the one making those decisions.
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The people have spoken, and I have answered. After receiving plenty of emails and comments about my last article, I decided to create and share a complete program based on The Simplicity Programming Project.
An Epic Q&A with Dr. John Rusin and Dave Tate
Is Dave still following Dr. Rusin’s protocol? What are Dr. Rusin’s top-two training takeaways working with Dave? In this Q&A, Dave Tate and Dr. John Rusin share their overall experiences from video series “Fixing Dave Tate” and “Breaking John Rusin,” and more.
How Irradiation Can Be Detrimental
Even though Instagram makes neural irradiation look cool, please take a moment to stop and ask yourself: What is it, and why are you doing it?
You Own the Media
You can publish your own newspaper. You can record your own radio show. You can go live on camera any time you want. You don’t just own the means of production — the distribution is FREE! As a gym owner, why aren’t you using it?
WATCH: I am Dr. Tyrel Detweiler
Meet Dr. Tyrel Detweiler, a former college football player-turned-chiropractor who opened Hybrid Performance Group in Columbus, Ohio. Hybrid Performance Group is a multi-disciplinary clinic that offers chiropractic and physical therapies for athletes and active people.
The Most Valuable Aspect of Box Group Programming
While many coaches preach “do extra” before and after in order to perform arguably the most valuable aspect of group programming, your clients do not need to show up early for class or stay late to accomplish this.
An Alternative Use of Basketballs and Volleyballs for Exercise
The cool thing about this setup is we had a high possibility of creating new benchmarks and brand-new levels of mastery, which were more valuable than throwing a ball in a hoop or hitting a ball over a net (two activities by which these students have experienced failure through participation).
Grow BIG Quads Without Lower Back Pain
Due to a few low back tweaks, while squatting 700 pounds in my early 30s, I’ve had to completely revamp the way I train legs. This article lays out the foundation in which I continue to stimulate quad development in the absence of big pounds.
Ed Corney: A Life Well Spent
Whenever one of the greats of bodybuilding or powerlifting passes away, it’s a good time to pause and reflect on the present and learn from the past. With the recent death of Ed Corney in mind, let’s take time to do just that.
WATCH: Bench Pad Height
The phrase “when in doubt, test it out” applies to a lot of things, including bench pads that may or may not be at regulation height. Although technically, “when in doubt, throw it out” also works, except you’re repurposing a yoga mat — not tossing a protein shake that might have been sitting in the back of your fridge for
The Top Authors, Athlete Logs, Coaching Blogs, Articles, and Products of...
If you missed anything in 2018 (or just want to re-read a favorite article or blog), take a look back here for some of the best content and products elitefts offered over the past year…
Top 5 Lessons I've Learned as a Coach
I’ve been really blessed to be around some great leaders who taught me these lessons. I wouldn’t be the man and coach I am today without them.
Rise Out of the Ashes
If I can go through hell and back and find success and happiness, so can you. Rise up out of the ashes like a phoenix.
How to Build an Athlete's Grip Strength
I especially like it when I see an individual doing wrist curls behind the back with a barbell. I love those moments. My reaction anymore is a smile and a little shake of the head while I move on.
Solve the Progression Code with Axiomatic Strength Training
Once you learn how to activate muscles effectively, you’ll always see some progress in your training. Start here with the basics of axiomatic conditions.
Improve Your 1RM Squat with These Variations
It is great to get advice from friends across the country and hear what works for them. It is my hope that after reading this, the reader will pick up something to help them perform a better more powerful squat.
Before You Social Media Shame Athletes' Poor Technique
All too often we sit back and make judgments through a keyboard in an instant rather than thinking that this is one moment of a program rather than the whole thing. I know that I have done this, too, earlier in my career (and on the wrong day, recently, too).
Here are Team elitefts' New Year's Resolutions for 2019
New Year’s resolutions have been around for thousands of years, which gave the elitefts staff plenty of time to share their opinions on the subject and a few goals of their own…
In the Spirit of the New Year: I Quit
What is the last thing you quit to better yourself? Reflecting on this past year, 2018 has been a very interesting year for me all around, and I have grown a lot. In with new and out with the old, here’s what I’m changing for 2019.
Evolutionary Radio Episode #225 with Dave Tate
How is powerlifting doing as a sport compared to bodybuilding, which is kind of dying? Is it growing? What drugs are powerlifters using these days? How much do you think genetics play a role? At what age does a person’s strength usually peak and start dropping?
WATCH: How to Make Your Own Belt Squat
For only $200, you, too, can make your own belt squat. It’s easy, efficient, and affordable. A win-win purchase.
WATCH: 8x8 Shoulders and Triceps
This part of my 8×8 program will give you shoulders like boulders. We’re keeping it honest with 56 total sets, 7 exercises, and 8 sets with 30 seconds of rest.
WATCH: Has Powerlifting Become Soft?
It’s easy to sit around and pound your chest and call other people wimps while bragging about how strong you are… but if you ask Dave Tate, the people who do that are the real wimps.
WATCH: I am Joe Sullivan
Get to know elitefts athlete Joe Sullivan as he talks about how he got into powerlifting, his day-to-day routine, and his goals.
Get Bigger, Stronger, and Leaner with 1 Move
All you need is one technique: one-motion log press. That's it. No more, no less. Just that. One. Singular. Technique.
How to Train While Working a Physical Job — Create Your Program
Once you go through these seven steps, you should have a nice simple program that will allow you to reach your goals while staying true to your priorities and meshing with your daily work demands.
Choking on My Own Face — The Diagnosis
Because it’s a sleep study, and not, say a cat scan, I didn’t expect my doctor to get all solemn, take a deep breath, and ask me to “sit down” before delivering the news.
WATCH: Dave Tate's Top 5 SS Yoke Bar Movements
Dave Tate could list 99 movements to use with the elitefts SS Yoke Bar... but he'll just show you his top 5 instead of giving an upsell. (It's just that good of a product.)
Tempo Training Exercises for Glute Development
If you want to work on getting a butt Sir Mix-a-Lot himself would approve of, try out some tempo training. It's perfect for re-shaping your flat rear into an ass that just won't quit.
Don't Be a Christmas Tree Powerlifter
As you add ornament after ornament, string of lights after string of lights, and trinket after trinket, don't lose sight of the tree underneath.
5 Exercises to Get Your Bench Press Moving Again
If your bench press is rusty and you need to take it easy, try some of these lifts out. (elitefts Power Rack and dip attachments are highly recommended but not included.)
Troubleshooting Strength Injuries: Redefining Injury
Most strength athletes either take matters into their own hands or seek advice from other lifters to rehab and troubleshooting an injury. Read that again. If I'm describing you, this series is for you.
How Muscle Adapts to Lifting: Across Scales
Understanding how muscles work at even the smallest scale can help you make bigger and better gains during your training sessions at the gym.
WATCH: Dave Tate and Ed Coan Show the Women How to Deadlift at Omaha Bar...
When a lifter at Omaha Barbell struggles with her deadlift during a training session, Ed Coan offers her technical advice, and Dave tells her to "clear your fucking head."
WATCH: What Dave Tate Learned from Training with John Meadows
Dave Tate is no bodybuilder, but he's sure learned a lot about purpose, training, and intent from training with one of the greats.
How Do You Become a Superhero?
You don't have to have powers to be a superhero... after all, not all heroes wear capes.
The Coach's Guide to Faster and Stronger Female High School Athlete...
Dear strength coaches: Stop treating female athletes like they're fragile little babies. They're not. From my experience, they'll be some of the best athletes you'll ever have the pleasure to work with.
Build Bigger Legs and a Bigger Squat (with 6-Week Accessory Split)
This isn't about any unusual angles, movements, or attachments. This is just a meat and potatoes approach to building bigger legs and a bigger squat. Try this out for 6-8 weeks and see how it works for you.