Transitioning from Raw to Gear and Back Again
Transitioning from Raw to Gear and Back Again
After 10+ years and a lot of success in just knee wraps, one might ask, "Why even bother switching?" I have a few reasons and recommendations for transitioning from raw to gear and back to raw. It takes time, and it's hard, but it's worth it.
Tampa Bay Lightning are Stanley Cup Champs
Tampa Bay Lightning are Stanley Cup Champs
Tampa Bay beat Dallas 2-0 in Game 6 of the Stanley Cup last night—a victorious end to a tumultuous storm of a season.
The Overall Structure of Conjuphasic
The Overall Structure of Conjuphasic
Many mistakes were made over the first one and a half years of this program. I tested and made tweaks using Julia and me as guinea pigs so that my clients (and now you) can benefit from combining conjugate with triphasic.
Dynamic Training: Should You Be Doing It?
Dynamic Training: Should You Be Doing It?
It is no secret that I have always used dynamic training and that I have my clients do it as well. My standpoint is that everyone can get something out of dynamic training, but the dose of it may vary.
A Plan in Place
A Plan in Place
If you watch games, particularly college football games in the 80s, everyone looked strong. I know they had big pads and all, but so many players just looked the part. They definitely kept strength leakage to a minimum. How?
Five Tips for the Early Deadlifter
Five Tips for the Early Deadlifter
Is the bar even with your shoulders to optimize the pulling distance? Or is the bar pulling you forward? Are you keeping your head up? Are you holding your air while pressing your belly into the belt?
Suicide and Lifting
Suicide and Lifting
How can lifting and strength sports help the hopeless?
I Know Shit
I Know Shit
What's common knowledge to me may in fact be new to you...so here you go: Thirty-five training, nutrition, and supplementation gems to reach your physique goals. And oh do these gems glisten.
Speed Pull Cycle for Athletes
Speed Pull Cycle for Athletes
What athletes can I use this with? How do I know how much weight to use? How do I peak for an event or playoffs? I thought you'd never ask.
3x3 Performance Programming Matrix
3x3 Performance Programming Matrix
I believe that the individualization of programming in team sports is the real holy grail of strength and conditioning. The application of the 3x3 programming matrix will ensure that each player will have the best opportunity to improve in the areas of dire need.
New to Gear? Start Here!
New to Gear? Start Here!
Coming from someone who didn't listen to these tips the first time and learned the hard way...
3 Relationship Red Flags for Bodybuilders
3 Relationship Red Flags for Bodybuilders
You've been taking care of yourself and have gotten into great shape, and have secretly wanted your spouse to do the same, but they have shown no desire forever, until now. Why?
Is Anyone Strong(er)?
Is Anyone Strong(er)?
Is it mathematically and scientifically probable that within the last twenty years, humans' DNA changed so drastically that their total, collectively, is many hundreds of pounds greater?
At-Home Offseason Football Training Program
At-Home Offseason Football Training Program
You will most likely never find yourself in a situation like this. Don't feel bad for yourself by not having access to the weight room and your teammates/coaches. Your competition is probably not training right now. TAKE ADVANTAGE!
7 Intermediate Bench Hacks
7 Intermediate Bench Hacks
Pick one or two of these hacks, run them for about two months, and see where it takes your bench. Hack #4 was a tremendous help getting my raw bench to the best it's ever felt.
It’s Not Just About Shredded Glutes
It’s Not Just About Shredded Glutes
Many people end up over-dieted and look horrible due to chasing this shredded glute finish line and STILL don't end up with the look they desire. As a competitor, it's all about balance.
The Gym is Open!
The Gym is Open!
I pissed away a great opportunity to start fresh with a healed and rested body by jumping right back in and emptying both barrels. You can do better.
How to Tell If Your Squat is Too Wide or Too Narrow
How to Tell If Your Squat is Too Wide or Too Narrow
Are your glutes activated? Are you hinging? Is it hard to reach depth? Falling forward? Answers to these questions may reveal that the stance you're favoring is doing nothing for your squat.
Advice From the Past as Gyms Open in Present Day
Advice From the Past as Gyms Open in Present Day
This was the good advice my mentor and powerlifting legend Ernie Frantz gave to me some 20 years ago when I had come back from a quad tear.
Why I’ll Miss Multi-Ply Powerlifting
Why I’ll Miss Multi-Ply Powerlifting
I'm not gonna subject you to a bunch of "back in my day" bull crap. Assuming you're at least somewhat interested in gear, and instead of playing the middle as I've always done, I'm gonna give you the truth.
Foot Placement for the Sumo Deadlift
Foot Placement for the Sumo Deadlift
I wish I could give you exactly the stance you need, but you'll have to dial that in for yourself. Here are some tricks to begin this process.
Goal Structure
Goal Structure
When it comes to my training, I don't just show up and happen to be able to perform. No one does that. I prepare for each mile marker target ahead of time. I eat enough. I sleep enough. I hydrate. The night before, the morning of; I run my mental game.
3 Tweaks Your Squat Needs
3 Tweaks Your Squat Needs
Without a doubt, there are some things you need to pay attention to when performing and coaching squats across the board. I will list them here.
A Fast Way to Get Stronger in the Bench Press!
A Fast Way to Get Stronger in the Bench Press!
I increased my competition bench with more than 40 pounds in one month when I did it the first time. I can’t promise you will make the same progress, but I think you will get close!
Three Phase Offseason Bench Protocol to Replace Dynamic Effort Waves
Three Phase Offseason Bench Protocol to Replace Dynamic Effort Waves
Following these phases, there seems to be, on average, around a five to seven percent increase in 1RM bench by the end of phase two, with a further increase after phase three.
4 Tips for the Injury-Plagued Bencher
4 Tips for the Injury-Plagued Bencher
These ideas are all things that have helped me as my lifting age has advanced and nagging injuries have come creeping in. Don't settle for tweaks and breaks. Instead, make these changes today to avoid being banged up.
How to Survive in the Warm-up Area
How to Survive in the Warm-up Area
There are countless reasons for the disorganization in the warm-up room, and hopefully, some of this information will help those new or newer to the competition scene to survive in the warm-up area and benefit from it.
Back-to-the-Gym Program to Optimize the Loading Process
Back-to-the-Gym Program to Optimize the Loading Process
As most of us come out of COVID-19 lockdown and back into the gym, here's a program that can be used as a three- or a six-day-a-week program with emphasis on simplicity and variability.
Putting Me Back in Max Effort
Putting Me Back in Max Effort
Assuming you have the basics like a straight bar, rack, bench, box, boards, bands, and chains—you have plenty to rub out a successful and safe max effort session. Go team solo!
Dynamic Effort Board Press Cycle
Dynamic Effort Board Press Cycle
I'm looking at saving this cycle for the next meet prep that I do (with the COVID-19 pandemic, who knows when that will be). In prep for a meet or not, I guarantee this will spice up your dynamic effort training for the bench press.
The Future of Box Programming (Part 2)
The Future of Box Programming (Part 2)
Right now, CrossFit faces challenges that no playbook illustrates. Here's how I'm making sense of it all.
Where Do Powerlifters Go From Here?
Where Do Powerlifters Go From Here?
Listen as you may, but I strongly urge you to not max out once you return to the gym. I know, you wanna see exactly how strong you are and impress your friends, but resist. Here's why.
INTERVIEW: 1035-Pound Bencher Jimmy Kolb
INTERVIEW: 1035-Pound Bencher Jimmy Kolb
Jimmy hit his first 600-pound bench press at the age of 18. Whether you train geared or raw, he has the info you need to harness to improve your bench press.
Extra Workouts for the Off-Season Football Player
Extra Workouts for the Off-Season Football Player
Here's an excellent example of how to place extra workouts in a weekly off-season football training schedule along with what an extra workout accomplishes (or should).
After 8 Weeks of Training Every Day During Lockdown
After 8 Weeks of Training Every Day During Lockdown
As the lockdown has lifted, at least in Ohio, I'm slowly transitioning back into the gym. Interestingly, a lot of what I did during lockdown remains.
3 Pressing Tips for Long-Armed Lifters
3 Pressing Tips for Long-Armed Lifters
When I started my powerlifting journey, Louie Simmons tried to teach me to bench press like Fred Bolt. It was clear that I was not Fred Bolt, but more importantly, I did not have the musculature at that time to bench with my feet out. Here are some tips for all you long-armed lifters to create a great bench.
8-Week Beginner Post Quarantine Strongman Program
8-Week Beginner Post Quarantine Strongman Program
This 8-week program is perfect for those who are just getting into strongman, or for those who have been doing bodyweight and band workouts for the last few months.
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!
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.
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.
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?
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.
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.
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!
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?
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...
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.
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.
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.
The #BAMFW Home Training Plan
The #BAMFW Home Training Plan
Chris Janek and Steve Konopka collaborate to alter their #BAMFW program to those with no training equipment so you can have a clear plan to increase your athleticism.
Why You Should Change Your Squat Stance
Why You Should Change Your Squat Stance
Attention all squatters. You need to read this.
No Non-Sense Guide to Team Sport Sprint Training
No Non-Sense Guide to Team Sport Sprint Training
What I’m presenting is what’s worked for my athletes. This 12-week program is based on principles involving anatomy, biomechanics, physiology, psychology, and neurology along with 10 years of experience coaching.
How-To: Specialty Squat Bars
How-To: Specialty Squat Bars
Let's take a closer look at specialty bars and explore the REAL reasons you'll want to use them for squats.
Bodyweight Training for Lower-Body Strength and Power
Bodyweight Training for Lower-Body Strength and Power
We should not lose sight of the benefits that bodyweight training provides. Take a break from the barbell and machines and try Prison Squats, Nordic Leg Curls, Jump Squats, and Jump Tucks for newfound strength and explosiveness.
The Stress of It All
The Stress of It All
You do you and let me do me.
Top-55 Prowler® Workouts
Top-55 Prowler® Workouts
Buddy Runs, Death Rallies, Prowler® Mile, Prowler® Suicide, Prowler® Marathon... with this list, your Prowler® options are endless.
Pink Floyd and the True Lifters
Pink Floyd and the True Lifters
The song is called Time, and the album is The Dark Side of the Moon. Read Roger Water's words…

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