My Top Five Posterior Chain Exercises and Why You Need To Do Them
These exercises will provide you with a great deal of return on investment. They will not only make you stronger but also healthier and more stable in the squat, bench press, and deadlift.
5 Ways You're Rejecting Self Improvement As A Coach
I recently started going through some old boxes and found an article I printed and saved when I coached at Denison. The information was pertinent for coaches then and it still is now.
The Death of Bodybuilding
We can argue which factors are to blame until we are blue in the face but these are the main issues.
WATCH: Table Talk with Swede Burns and JP Carroll — Bodybuilding and Pow...
Despite many similarities and differences between bodybuilding and powerlifting, there’s one key aspect of bodybuilding that powerlifters need most.
Empowering Intellectuals: Reclaiming the Body
It is a challenge amongst intellectuals to talk about the human body in ways that won’t immediately elicit an ideological defensive reaction. But we can try.
Making a Run at the 132-pound All-time Equipped Bench Record
Brandon Smitley competes in equipped bench-only at the APF Chicago Summer Bash. While recovering from a low back injury, he has been focusing on bench and decided to make a run at the all-time bench record at 132 pounds.
6 Steps to Landing An Internship
Are you willing to stand out? Are you willing to do what it takes to get where you want to be?
Got Shoulder Pain?
The shoulder is a complex joint but keeping it healthy can be simple. Many issues can be fixed or greatly improved with certain exercises and stretching.
Set the Standard
Change ‘I’ to ‘we’ and now you really have something: a team, with everyone working toward a common cause.
The Meathead’s Guide to Passing the CISSN Exam
The CISSN test is notorious for being very difficult. I know many who have failed it, multiple times. So of course I wanted to get it. Go big or go home. Here’s how I did it.
The Post-Contest Reality of Food
I recognize the value in celebrating an accomplishment, strategically spiking carbs within the context of your nutrition plan, or the need for a psychological break from the humdrum monotony of dieting. But it can go too far.
Applications and Benefits of Tempo Training
Tempo training has the potential to be highly specialized to meet whatever metabolic demands, fiber type, or performance goal an athlete wants to develop.
The Next Cup of Coffee
I found the one thing that I was missing, and you might be too. The one thing that is a bigger energy booster than any cup of coffee.
Hyperplasic Gains?
The running idea in the field of muscle is that you can increase the cross-sectional area of a muscle cell (hypertrophy) but not the number of cells per muscle (hyperplasia). Is this idea accurate?
Muscle Memory: The Three Key Muscle Fiber Changes
The muscle memory phenomenon is a multi-faceted process with many different areas of the body having a different “memory” in relation to degree and timeframe. Let’s look deeper into this process.
Only in Powerlifting — Flashback with Larry Pacifico
Tragedy came at a meet that was meant to be a workout on the way to trying to win a 10th world title.
WATCH: Table Talk with Swede Burns and JP Carroll — Why an Advanced Powe...
Even the strongest lifters in the world can’t figure everything out themselves.
Three Specialty Bars You Need and Why
There are tons of specialty bars on the market and they all have some value in your training. I feel that these are the three best.
WATCH: Blast from the Past — Five Biggest Bench Mistakes
The most common mistakes in the bench press haven’t changed much over the years.
The New Football Conditioning Test
When I first arrived at Princeton University, our preseason conditioning test consisted of repeat 40-yard sprints. Since then, we’ve experimented and implemented a new protocol.
30-Pound Total PR at 2017 UPA Iron Battle on the Mississippi
Some days you go yard and sometimes the pitcher gets you reaching. You take what you can get and learn from your time in the batter’s box.
Finding Her Place Chasing the Greats
Under the skillful coaching of Steve Goggins, Meana Franco continues to establish herself as one of the top young female powerlifters today. Read about the changes she’s implementing in anticipation of the IPL Anaheim Fit Expo.
A Full Year's Weight Room Programming in Professional Rugby
This is the exact weight training program that I applied to the Panasonic Rugby team for the 2014-15 season.
How I Trained MLB Draft Picks Tanner Houck and Chad Spanburger
Using my “steak and potatoes” model and the Athletic Improvement template, Tanner Houck and Chad Spanburger worked their asses off, earning the 24th overall pick and the 176th overall pick in the MLB draft.
Finding Strength: Missing Link Crossfit
Casey Hagstrom and Allen Bose have taken the culture they developed in the Marines and brought it to the civilian side to help create some amazing athletes in multiple sports.
WATCH: Table Talk Series Compilation with Dan Green
Over the course of seven episodes, Dave and Dan discuss building a base as a new lifter, limiting factors for lifters of all levels, rehab mentality, adrenaline levels in training, and more. Watch now!
Three Phases of Purchasing Gym Equipment for New Gym Owners
Every gym has its own unique qualities at the start, but for those of you who want to start a strength or athletic training facility, use this guide for the best approach to equipment purchases.
WATCH: Interview with Legendary Craig Monson
Craig speaks with passion and intelligence about his incredible journey from early backyard lifting alongside fellow gang members to becoming an international bodybuilding sensation.
5 Ways I Work My ROT Score Every Day
Retirement has changed. Where our parents went from 100% work to 0% work, the new economy allows us to go from 80% to 20%. Or from 53% to 47%. Or anything we can create.
WATCH: Table Talk with Swede Burns and JP Carroll — Keeping Good Form Th...
Learning proper lifting technique may be a challenge, but being able to recreate it rep after rep is even more difficult.
How To Approach Warm-Up Weights
From the bar to 95 pounds, 135, and so on, you should get under the bar and treat it like it’s 400 pounds. How will you unrack that weight? How will you set it up? How will you pull air? How will you sit down?
Keep Me Accountable
Use these tools to hold yourself accountable. My hope is that you can use these ideas to take the helm of your own affairs in training, business, and your personal life.
2017 IPA Battle of the Beast 2 with Tank's Training Facility Powerl...
Our powerlifting squad had six lifters compete in a meet that posed some specific challenges. Here’s how they did and a sample of the training that led to the meet.
How to Bench More
Seemingly simple questions are not simple at all if you understand strength. If you really want to bench more, you need more knowledge.
A Brand New Perspective for Meet Prep
I greatly enjoy training and competing in powerlifting. I plan to compete, train, and train others for as long as I am able — not, however, without having a life.
Check Your Ego at the Door and Maximize Your Gains
I’m going to share four key components to packing on more muscle and getting stronger by actually backing off the weight.
Home for Powerlifters in the Heart of Columbus
Rachel Ellis and Maggie Kuhn are owners and operators of CBUS Lifting Co. Watch how they used their passion for building an environment where competitive strength athletes thrive and form a community.
Seek First to Understand
There is one simple rule to follow to circumvent many of the issues that cause animosity between the sport coach and the strength coach.
The Secret to Success in the Weight Room: Training Hard and Knowing Your...
You want the short route to constructing the perfect program? Here it is, summed up in two variables.
Bodybuilding Exercises for the Powerlifter — Get a Grip on Your Guns
I’ve neglected training both my upper and lower arms, and now I’m suffering for my lack of grip strength. Prevent this. Here's my newfound twist on traditional arm and grip work.
Priorities for the Powerlifter and Bodybuilder — Upper Body Mobility and...
The first article of this series covered quick, effective drills to use prior to training that will improve your lower body performance. Now let's look at the upper body and address the three most common dysfunction in strength athletes.
Olympia Qualification: 5 Factors Why I’m Not Competing
This year would be my sixth, but after much soul searching I’ve decided to forgo joining the rest of the field at the Orleans Arena in September. Here's why.
Bodybuilding Moochers
We are all a representation of our sport and industry. Which means I’m gonna have a problem with a shitbag begging for money for something he or she could pay for themselves if they weren’t so lazy and entitled.
WATCH: Table Talk with Swede Burns and JP Carroll — Sequencing Assistanc...
Would it be wise to follow the same percentage for a given workout for both the main lift and the assistance work? Or should the assistance work be planned differently?
Secrets of Faster Injury Healing
There are several things to understand when putting together a rehabilitation protocol, but if you create the right plan and stick to it, you'll be recovered in no time.
Four-Week Block of Baseball Fall Training from Conjugate U for Position ...
Power is power and strength is strength. No matter what position you play, we have to develop both to the greatest potential. Here are the first two phases and the differences between positions.
The Gift of Perspective: Things to Know as a New Powerlifter, Lessons 14-19
Through articles two and three we have now shared the first fourteen, of many, perspectives for the beginner and intermediate powerlifter to consider. Let's dig into the next five.
Peak Mental Performance Podcast featuring Jim Wendler — Discipline over ...
These discipline-related principles frame the discussion that Jim and I have in this episode. We also discuss various training principles that all circle back to the idea of prioritizing discipline.
Bring Your Passion
As a profession, we must look in the mirror and ask ourselves if we're doing what we're asking others to do.
WATCH: Blast from the Past — How and Why to Use A GHR
The glute ham raise has been lauded as one of the best exercises for posterior chain development for lifters and athletes of all kinds. Are you using it correctly?
Becoming A Good Leader — Four Improvement Strategies
How do you know if you are a good leader in the eyes of your people? What are some ways that you can evaluate how well you are doing? It can be profoundly complicated.
Ten Years Under the Bar
Through my years in the gym I have learned a lot about training, about life, and about myself. From my personal account, these are the most valuable lessons the iron has taught me.
Gym Business: What I Wish I Knew When I Started
Without passion for what I do, I would have closed down a long time ago. I get a lot of questions about starting a facility similar to my own, so here is some advice I wish someone would've given me years ago.
Assessment of Shoulder Dysfunction: Getting Ahead of the Game
There are four joints that make up the shoulder and 12 muscles that act on the scapula. These simple range of motion screens can help you identify issues and develop a plan to train for correcting them.
Millennial Women: Redefining Strong(her)
The general consensus around millennials is that we are selfish, entitled, and arrogant. But is that really true? Especially for the women? In my opinion, it’s quite the opposite.
WATCH: How Many Times Did I Think About Giving Up Powerlifting?
Powerlifting isn't always fun. You have bad days in the gym, bad training cycles, and bad meets. What happens when the bad outweighs the good? Is it time to consider leaving?
Movement Economy in Sports
I aim to clarify this concept and operationally define movement economy as it relates to sporting performance through a detailed and layered description for athletes to use in both training and competition.
WATCH: Table Talk with Swede Burns and JP Carroll — PLing Difficulty, De...
Have you ever wondered what makes powerlifting so hard? Look no further — these guys have the answer.
The Advanced Lifter's Peaking Cycle for Lower Body
This is the training cycle that finally got my squat over 800 and my deadlift over 700 in the same meet.
