Resist the Urge to Compete
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?
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
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 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?
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
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
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
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
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
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
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?
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
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?
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 Finding the Edge
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
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
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
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
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
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
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
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
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 Lifter's Approach to Training
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
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
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
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
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
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
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
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
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
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
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 Powerlifting
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
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
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
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
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!
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
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...
11 Medicine Ball Exercises to Improve GPP
11 Medicine Ball Exercises to Improve GPP
You down with GPP? You know, General Physical Preparedness. If not, it's time to get back in shape to dramatically and positively affect your total strength. You can start this process with a medicine ball.
Shoulder Saver Bench Warm-up
Shoulder Saver Bench Warm-up
Since starting this recovery routine, that I do on both of my upper body days per week, I have had far less pain and nagging injuries. Save your shoulders!
The False Idol
The False Idol
We all have struggles, and at times we don't want to do the things we need to do to get strong(er). In fact, I have never met a top athlete of any kind who did not have times where he or she struggled to keep doing what he or she needed to.
The Hurley Power Couple's Basement Upgrade
The Hurley Power Couple's Basement Upgrade
The best gyms maximize every inch of space they have available. Sometimes at the cost of a window frame. Rachael and Toby Hurley have a beast of a setup with all the essentials and beyond.
LISTEN: Table Talk Podcast Clip — Yessica Martinez Discusses JM Blakley Coaching Her Bench Press
LISTEN: Table Talk Podcast Clip — Yessica Martinez Discusses JM Blakley ...
In hindsight, what was Yessica Martinez's biggest takeaway from working with the bench press wizard JM Blakley?
Setting Up Your Training Plan During the Apocalypse
Setting Up Your Training Plan During the Apocalypse
Here's the program you can try out and do in the coming days and weeks to help you become a better conditioned and robust athlete.
Remaining Jacked and Tanned During the Apocalypse
Remaining Jacked and Tanned During the Apocalypse
Maintaining as much muscle mass as you can should be right up there on your priority list. Here's what this means for your training as you train with little to no equipment.
How to Adapt Your Training and Plyometrics During the Apocalypse
How to Adapt Your Training and Plyometrics During the Apocalypse
When you don’t have access to high external loads (i.e., a barbell and weights), then training for maximal strength is pretty much impossible. So we should forget about that as a direct outcome of our training for the time being.
Thyroid Health Update
Thyroid Health Update
The intricacies of the thyroid are complicated, so I wanted to triangulate my advice versus just taking one opinion and rolling with it. When I did so, I found that they all had very similar conclusions. Here's my treatment plan.
Goal Setting and Adjusting Your Nutritional Plan During the Apocalypse
Goal Setting and Adjusting Your Nutritional Plan During the Apocalypse
This a long timeframe to let yourself get down and to slide backward in habits and work ethic. So we need a focus, and it needs to be a change of focus. We need goals in short.
Who Are the Saviors of the Hardcore Gym?
Who Are the Saviors of the Hardcore Gym?
What is intriguing today with the backdrop of COVID-19 is observing the few remaining relics of an era gone by. The hardcore lifter-built gyms. These modern-day dinosaurs that refused to become extinct...
Editor's Letter for May
Editor's Letter for May
Last month, the bulk of our content wore many hats: squats, legs, COVID-19, autism, home gyms, and home exercises. Here's what you can expect for May.
Skipload Manifesto
Skipload Manifesto
I am providing this information in detail in one location, not so much for people to use the information themselves (though this will obviously happen), but to explain the methodology to those who still don't understand it or feel that it isn't an effective way to get lean.
LISTEN: Table Talk Podcast Clip — This One Time, at Westside Barbell…
LISTEN: Table Talk Podcast Clip — This One Time, at Westside Barbell…
Great coaching, brawls and talking trash all go hand in hand at elite powerlifting gyms. When Dave Tate has a story to tell about Westside Barbell, it's a good idea to stop and listen.
Attitude Reflects Leadership
Attitude Reflects Leadership
Anyone who has overseen a staff (especially a large one) has probably run into situations where you’ve faced the frustration of attitudes not being what you want them to be. Our attitudes as leaders play an incredibly important role in the attitudes of our staff.
COVID-19 and the Gym Rats
COVID-19 and the Gym Rats
“Well, Lifetime Fitness is closed for now. They are freezing memberships – I am getting bloated as hell. I was wondering if you wanted some company in the garage gym and (long pause) maybe I could come and train with you a couple times?”
Home Gym Training Splits for Leg Day and Recovery Day
Home Gym Training Splits for Leg Day and Recovery Day
We were both a little green around the gills and looked like two wobbly penguins walking around my kitchen trying to get food after this leg day. Try the other workout (recovery day) at the nearest track and field.
20 Questions
20 Questions
Time to play “20 Questions” to help you see the better side of the effect this pandemic has on your training. Bonus: Learn of an alternative household item you can use instead of toilet paper.

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