Why You Should Perform Pause Squats Above the Knees
Why You Should Perform Pause Squats Above the Knees
Do you want a bigger squat? This Russian secret will help.
Powerlifting Basics: Go Easy on the Croutons
Powerlifting Basics: Go Easy on the Croutons
You are only a new lifter once, and that is a gift to take seriously. Don't squander it by dabbling in the post-elite aspects and methods of training.
The Best Lower Body Warm-up Ever!
The Best Lower Body Warm-up Ever!
Don't skimp out on a warm-up to only tweak your back squatting 135. I know from experience.
The Most Important Facets of Team Training
The Most Important Facets of Team Training
Here's what my crew abides by in setting up our team training. The process starts with tryouts.
Why an Experienced Lifter Should Use a Coach
Why an Experienced Lifter Should Use a Coach
The best way I can explain this concept is to tell you a story about a pilot and his air traffic controller.
The Powerbuilder Program is Here
The Powerbuilder Program is Here
We will beat puniness and weakness once and for all as we combine bodybuilding and powerlifting to form the ULTIMATE unity.
4-Week Blast For Arm Growth
4-Week Blast For Arm Growth
Don't you want a big arm hanging out your car window as you drive around this summer?
Speed Work for Strength Gains
Speed Work for Strength Gains
There are more components to a lifting schedule than heavy training. How about training for speed?
Improve Endurance and Strength Simultaneously
Improve Endurance and Strength Simultaneously
New research on concurrent training gives us more insight into how to set up our programming considering nutrition, blood flow restriction, and VO2 max.
Journaling for Training Success
Journaling for Training Success
Your training log serves so many roles for you to ultimately reflect, analyze, and attack your goals and performance. For less than a dollar, get started today and see how practicing mindfulness puts more weight on the bar.
Mental Preparation and Imagery for Peak Performance
Mental Preparation and Imagery for Peak Performance
There's a big misconception that to conquer the weights you need passion and anger. Research and personal experience disagree. If you're prepping for a powerlifting meet, it's time to train your mind.
2 Exercises to Get Your Stalled Deadlift Moving Again
2 Exercises to Get Your Stalled Deadlift Moving Again
If your deadlift sucks at lockout, mid-position, or from the floor, you'll want to add the stiff-legged deadlift and Romanian deadlift into your training program. Here's how to do them correctly, with a sample training template to get started.
The Exercise Selection Chart
The Exercise Selection Chart
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
My Favorite Bar, So Far...
My Favorite Bar, So Far...
A straight bar is a straight bar is a straight bar, right? WRONG!
How to Set Up Isometrics in a Strength Circuit
How to Set Up Isometrics in a Strength Circuit
The muscles and connective tissues that are loaded make for a trifecta of hypertrophy, strength, and conditioning. Time under tension is a beautiful thing. Try this today!
A Coach's Guide to General Physical Preparedness
A Coach's Guide to General Physical Preparedness
To reach peak performance, you must build a solid foundation dedicating time to GPP. Here's how to widen the base with GPP, when to use it, and how to implement it. Download the GPP Giant Circuit to get started.
12 Tips for a Stronger, Safer, More Efficient Bench Press
12 Tips for a Stronger, Safer, More Efficient Bench Press
Lifting, and the bench press for that matter, is not rocket science, but you do need to use your brain. Use these twelve tips to fix your damn technique and showcase all of your strength.
The Misuse of Post-Activation Potentiation and Pre-Exhaust in Powerlifting
The Misuse of Post-Activation Potentiation and Pre-Exhaust in Powerlifting
What does the literature tell us about using exercise before the main work we want to improve that day? It tells us A LOT.
Integration of Great Ideas into a Manageable Training Program
Integration of Great Ideas into a Manageable Training Program
Westside Barbell, 5/3/1, 5thSet, and Juggernaut Training Systems all play a role in the creation of this program. Let me know how you advance using it.
Become a Faster Competitor with This Program
Become a Faster Competitor with This Program
In this program, you will use strength and conditioning, and all of the gears in between to be an energy-efficient player. Consider this an extension of my sumo deadlift article published in January of 2021.
Who Vince Gironda Was and Why You Need to Know
Who Vince Gironda Was and Why You Need to Know
He taught the first Mr. Olympia, Larry Scott; seven-time Mr. Olympia, Arnold Schwarzenegger; three-time Mr. Olympia, Frank Zane; Lou Ferrigno; Rick Wayne; Don Howorth; and Freddy Ortiz. Learn more...
What the Running Experts Forgot to Tell You
What the Running Experts Forgot to Tell You
When the rubber hits the road, this will make you a smarter and faster runner (heavily applicable to race car drivers and military forces, too).
No One Makes It Alone
No One Makes It Alone
It's a long way to the top so find the main players who'll walk beside you to make you better along the way. It's easy to find people that look impressive but are they really everything they say? Are they all fluff with no substance?
Applications of ConjugateU for High School O-Linemen
Applications of ConjugateU for High School O-Linemen
My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here's how I filled in the gaps.
The Impact of the Hip Flexors on Sprinting
The Impact of the Hip Flexors on Sprinting
Hip flexor quality can be the difference between a fast, efficient athlete and an athlete that will struggle greatly in competitive sport.
What To Do When You Don't Enjoy Training Anymore
What To Do When You Don't Enjoy Training Anymore
Remember, you're human. It's OK to feel this way about training and one day you inevitably will. With these six suggestions, plan and prepare for this ugly feeling and destroy ASAP to enjoy training again.
The Best Lift for Collegiate Athletes
The Best Lift for Collegiate Athletes
Although collegiate athletes are not powerlifters, powerlifting is the ultimate inspiration for their training. Hands down, the barbell Romanian deadlift should be a part of their exercise selection.
Juggling Powerlifting, Life, and Love
Juggling Powerlifting, Life, and Love
Meet two love birds, Aaron and Kelly Grosos, and learn how they make it work as competitive powerlifters.
Tier System for the Physical Preparation of the Swimmer
Tier System for the Physical Preparation of the Swimmer
How different can programming be for swimmers? Let's take a deeper dive into how the Tier System fits perfectly into portions of the swim event and the number of days we train (no pun intended).
Bicep Barbell Finisher: Countdown Sets
Bicep Barbell Finisher: Countdown Sets
Many of my clients have a love/hate relationship with this finisher technique. Use it for other body parts, too! Here's what to do...
5 Ways to Improve Your Programming
5 Ways to Improve Your Programming
Program these five key areas to improve your clients' results and keep them injury-free while staying motivated to train.
How to Come Back From Multiple Injuries
How to Come Back From Multiple Injuries
A personal account of my two-year journey from a broken radius, broken ulna, and a torn ACL (all on the same day) to coming back stronger than ever. Tons of people have broken bones and torn muscles and ligaments before, in and out of competition, and this is just one of those stories.
Ernie Frantz and the History of Frantz Multi-Ply Gear
Ernie Frantz and the History of Frantz Multi-Ply Gear
What you are about to read is a truly loving portrait of a powerlifting legend, written by one of the few who knew him best (and a great powerlifting coach in his own right).
Giant Sets for Size and Strength
Giant Sets for Size and Strength
Skimping out on accessory work because you don't have enough time? Get a nasty pump with giant sets and kiss your time constraints goodbye.
Be Willing to Feel Pain
Be Willing to Feel Pain
This is certainly anti-quit training. Learning to be uncomfortable and not stop or run away is priceless in hard training.
Pre-Season Planning
Pre-Season Planning
This is the first-week break-in program that I will put in place. I will also keep some players on this three-day-a-week programming based on needs-based discussions with the playing group upon their return and what other work-ons they have from a physical and skills perspective.
Technique Over Aggression
Technique Over Aggression
Here's what I've learned to become an elite lifter at 220: accumulate faults and then fix them over the course of an off-season. You'll be surprised how it all aligns if you just stop, reflect, work, and listen.
The Dogg Shitt Method 2
The Dogg Shitt Method 2
Add these six weeks to the DSM 12-week template, and you have yourself an awesome 18 weeks of training!
Do the Minimum for Meet Day Success
Do the Minimum for Meet Day Success
Don't be the lifter with headphones on all day in the warm-up room, super-hyped to the gills. Save your energy for the platform.
Sumo Deadlift to Move Faster
Sumo Deadlift to Move Faster
An exercise that has you work more from the hips, abs, and glutes will undoubtedly help you move faster. Here's how to perform and program sumo deadlifts.
It Wasn't What I Thought It Would Be
It Wasn't What I Thought It Would Be
Sums up 2020...but rewinding the clock, I thought the top guys trained hard every day when I started powerlifting. I thought it was just a matter of getting strong enough and in good enough shape to go hard and heavy 24/7, 12 months a year.
Aging and Keeping Pace
Aging and Keeping Pace
Why is another article in the realm of injury prevention and performance improvement while aging relevant? For two reasons: the audience is growing, and every author has a different writing style. If you remember at least one of my points, remember, "Get the drugs!"
5 Things You Can Still Believe In
5 Things You Can Still Believe In
Aside from Santa's elves personalizing your hand-made gifts. Oh, and Santa traveling from the North Pole to your residence to deliver your gifts with Rudolph the red-nosed reindeer.
Specialty Bars and Sports Programming
Specialty Bars and Sports Programming
Why do strength coaches persist in using the traditional bar now that there are many excellent alternative bars available?
Exorcising the Demons
Exorcising the Demons
After doing contest prep for thousands of clients over the last twenty years (real years, not rounding up ten years like a lot of online prep guys), here are some of the more common demons that competitors face to get insanely shredded.
Get Your Powerlifting FastPass
Get Your Powerlifting FastPass
Unlike amusement parks, this FastPass isn't something you buy with your credit card. This transaction takes effort and time, but when you make the choice, it'll greatly improve your lifts and ranking,
The Integration of Unilateral and Bilateral Movements to Assist in Strength Development
The Integration of Unilateral and Bilateral Movements to Assist in Stren...
The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.
3 Conditioning Methods to Use With Conjugate
3 Conditioning Methods to Use With Conjugate
While there is a long list of methods that go far beyond what’s mentioned in this article, these three methods develop the aerobic system—which for many, is an area of weakness and thus low-hanging fruit.
Why the Teacher Is as Important as the Lesson
Why the Teacher Is as Important as the Lesson
As athletes and lifters, many of us have been fortunate to have had a great coach in our lives—we are collectively thankful. Without someone like this in your life, would you tweak squat form to go from a 500-pound squat to a temporary 365-pound squat? What if that 365-pound squat evolved into a 700-pound squat?
Pre-Workout Ritual Instructions
Pre-Workout Ritual Instructions
Music was a huge part of my ritual, as was breathing and meditation. You want something that is your style, but also not too complicated.
6 Weeks to a Bigger Squat
6 Weeks to a Bigger Squat
This 6-week cycle is for the beginner and intermediate lifter who has reached a plateau. You'll rely on core, plyometrics, and squats to achieve a new max.
5 Tricep Exercises for Size and Lockout Strength
5 Tricep Exercises for Size and Lockout Strength
The basics build strong and big triceps, BUT it all depends on how you execute them. I've got some tricks up my super tight sleeves.
Sticking Point Breakdown for a Bigger Bench Press
Sticking Point Breakdown for a Bigger Bench Press
There's no way to put up impressive numbers if you can't get the bar off your chest or you're stalling halfway. Let's get back to some bench press basics.
If It Makes You Strong(er), It Makes You Strong(er)
If It Makes You Strong(er), It Makes You Strong(er)
The only way I know how to explain this concept is by retelling the familiar story of Priorities and a Jar. What are you filling your empty jar with?
Training Considerations for the Over-the-Hill Athlete
Training Considerations for the Over-the-Hill Athlete
Don't create a mental tug-of-war between the person you were, the person you are now, and the person you think you should be. Instead, channel that angry energy toward intelligent programming.
Conjuphasic Progression for Max Effort and Accessories
Conjuphasic Progression for Max Effort and Accessories
How many sets and reps do you do with max effort work and accessories? Here's what I prescribe for my conjuphasic clients. You'll notice I love coming up with ways to self-regulate my athletes and clients through exercise prescription and programming.
10-Week Program Jumpstart—Old to Athlete
10-Week Program Jumpstart—Old to Athlete
This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who's boss.
Gym Programming Variation Across a Team
Gym Programming Variation Across a Team
Here are several programs that were used during our last rugby season. Take special notice of the variety that you can achieve but also the range and breadth of programming in a team sport.
Calming the Storm Between Attempts
Calming the Storm Between Attempts
Losing precious bits of energy from the beginning sets in a training routine will add up, and they just might cost you a rep (or two even!) at the end of the session. Those reps then have to WAIT until the next workout!

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