Seminar Squats
Seminar Squats
Do yourself a favor and focus on technique; don’t get too wrapped up in band tension, percents, etc. Get your technique down and worry about the other things later.
World Record 12-Week Squat Cycle
World Record 12-Week Squat Cycle
You can take plenty away from this program on how to structure a meet prep training program to peak a particular lift, and alternate accessory work and supplemental work to aid in building the squat.
Flow Chart to Assist in the Determination of Physical Training Content in a Week-Long Plan
Flow Chart to Assist in the Determination of Physical Training Content i...
Here's the standard week-long plan with a seven-day turnaround between games, optimizing a balance between recovery both physiologically and psychologically.
Bare Bones Bodybuilding
Bare Bones Bodybuilding
This article is not about the bands or weights but HOW you use the bands or weights. You can use these 12 techniques to keep your workouts fresh and keep your sanity without going to the gym.
Smart Fat Loss During a Pandemic
Smart Fat Loss During a Pandemic
For the sake of this article, I am going to explain the smartest moves and what I have done personally with my clients with regard to fat-loss goals. We will go over two categories – general fat-loss and bodybuilding competitor.
Squat Habits for Success
Squat Habits for Success
If you’re attempting to teach a squat and you’re having to constantly cue “knees out” or “chest up,” that lifter isn’t ready for a squat. Period.
How to Safely Train Every Day During Quarantine
How to Safely Train Every Day During Quarantine
For those who currently aren’t working and also have limited gym equipment, I wanted to provide a potential gameplan that you can use to bring some routine and mental/physical stability to your day-to-day.
WATCH: Equipment Feature: The elitefts 5 Rings Bar
WATCH: Equipment Feature: The elitefts 5 Rings Bar
More precise bar positioning, simpler coaching cues, and easier chain and band placement are just a few of the many benefits of this innovative bar design.
Train Your Closet Bodybuilder This Off-Season
Train Your Closet Bodybuilder This Off-Season
Why not have a dedicated cycle to focus on while transitioning out of some downtime after a meet? No machines at your gym? No problem. This was written for a hardcore powerlifting-friendly gym with limited access to machines.
Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them
Explosive Strength and Plyometric Options for Upper Body: How and When t...
Speed is king, right? Then you'd better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!
Emergency Home Gym 101
Emergency Home Gym 101
We are on a budget and in a hurry and we don’t have the space, we just need stuff to press, hoist, lift with and not break the bank.
Dropping Weight as a Powerlifter
Dropping Weight as a Powerlifter
This isn’t an article outlining how to drop the bodyweight. What I do want to talk about is the mindset and dealing with all of the change that is to come when dropping a lot of weight.
Six Reasons Athletes Need to Use Sandbags
Six Reasons Athletes Need to Use Sandbags
Yes, sandbags. Nothing new for many coaches but always used as a tool when “better” training implements weren’t available.
Bodyweight Training for Upper-Body Strength and Power
Bodyweight Training for Upper-Body Strength and Power
This split is customizable, flexible, and effective in helping to build and maintain lean muscle mass. Not to mention, you don’t have to have a pricey gym membership in order to see results.
Supersets for Hypertrophy Training
Supersets for Hypertrophy Training
The trick is to get the right combination for the muscle or the area of the muscle you are working. Inside I have the best supersets for each muscle group and some crazy options — just in case you want to go psycho and do something that everyone else doesn't have the balls to do.
100+ Stay-at-Home Workouts and Exercises
100+ Stay-at-Home Workouts and Exercises
Can't go to your normal powerlifting gym right now? We've got you. Here's every resource (well over 100) we have to keep you training effectively with minimal equipment.
WATCH: 17 Band Exercises Powerlifters Can Do at Home
WATCH: 17 Band Exercises Powerlifters Can Do at Home
Life gets hectic with viruses, gym closings and holidays, work, and travel, but that doesn’t mean you can’t get some training in.
230 Max Effort Variations You Can Do With 1 Bar
230 Max Effort Variations You Can Do With 1 Bar
If you think having one bar means you can't do max effort variations, you're wrong. It's time to think outside of the box. If you can't, no worries! I already have, and I came up with 230 variations you can use with a straight bar. No specialty bars required!
Add Online Training in 24 Hours: The Step-by-Step Plan
Add Online Training in 24 Hours: The Step-by-Step Plan
In its simplest form, online coaching can be provided via email and text. It is not done in group form but is personalized and unique based on the client—just as if he or she were in your gym.
4 Ways to Get Stronger Without Adding Weight to the Bar
4 Ways to Get Stronger Without Adding Weight to the Bar
Too many people focus on hitting the big 1RM and forget the little stuff that gets them there.
Best Training Methods for Biceps Growth
Best Training Methods for Biceps Growth
In this 5-week program, I include training modalities that your biceps respond to by growing. We'll cover peak contraction, isotension, giant sets, extended sets, plus a great bonus finisher to encourage a biceps stretch!
Excuses are the Language of Quitters and Non-Starters
Excuses are the Language of Quitters and Non-Starters
I have seen way too many lifters lose before they even really get started because they fall back on excuses. Be more than an excuse.
2-Day In-Season Conjugate Options for Athletes
2-Day In-Season Conjugate Options for Athletes
The great thing about this system is that it's flexible. Here are four different methods you can choose from this in-season so your athletes feel good and get stronger.
Small Guys and Their Thought Bubbles
Small Guys and Their Thought Bubbles
I want to get huge by summer, old bro. How do I get big like you?
Unstable Load Training for the Bench Press
Unstable Load Training for the Bench Press
All training means have value; this is just one more means to add to your arsenal, and after reading, you'll have some information as to why and how it may be effective.
Conditioning 101
Conditioning 101
With everyone constantly pushing the envelope with tons of volume and intensity for extended periods, I felt that it was important to shed some light on this topic to slow down the burnout and chronic fatigue we’re seeing these days.
Increase Maximum Strength with Low-Intensity Training
Increase Maximum Strength with Low-Intensity Training
Most people today have heard about HIT (high-intensity training), which is why I want to introduce to you LIT (low-intensity training). Did you know you can reverse the immune system and boost it again through LIT under 60 percent for 20-40 minutes?
The BFR Hype
The BFR Hype
Aside from a super pump, what’s going on in your muscles when you do Blood Flow Restriction training? A lot. Here's what we know.
Applying Menstrual Rules to Your Training
Applying Menstrual Rules to Your Training
You'll need to adjust accordingly if you want to make the most of your training (and menstrual) cycle.
What To Do With Expired Ammonia Capsules
What To Do With Expired Ammonia Capsules
What a shame. This is what you're going to do...
JM Blakley’s Top-5 Bench Press Tips
JM Blakley’s Top-5 Bench Press Tips
As told to Dave Tate, some 18 years ago, these tips stand up to the gauntlet of common sense and I’m sure that at least a few will be of use to you. Load the bar!
From the Floor
From the Floor
No matter how strong you think you are, don't let it go to your head. There's always room for improvement and progress in the sport of powerlifting.
Phase 3: How You Should Start Young Athletes in the Weight Room
Phase 3: How You Should Start Young Athletes in the Weight Room
In this phase, we'll be introducing the back squat, hinging motion, and more plyometric work.
A Practical Guide for Implementing Block Periodization for Powerlifting
A Practical Guide for Implementing Block Periodization for Powerlifting
The purpose of this guide is to outline the principles of the system and show you how to implement these principles in a practical sense — the 18-week training cycle inside should further help with the applicability.
A Beginner's Guide to Programming Conjugate for Strongman
A Beginner's Guide to Programming Conjugate for Strongman
Interested in creating your own strongman conjugate program? I consulted with the experts and wrote a guide to give you all the information you need to set yourself up for strength gains in your lifts — where it matters.
Beware of the Clowns
Beware of the Clowns
Every gym has a few clowns, and they are always entertaining. Think about your gym: can you picture them in your mind’s eye? Yup, that is them.
8 Lightweight Exercises for a Massive Shoulder Pump
8 Lightweight Exercises for a Massive Shoulder Pump
A large amount of blood into the shoulder feels great, and over time will help them to round out. These eight exercises are easy to do anywhere, and they work great for extra workouts. Here are three shoulder workouts to get you started.
In-Season Considerations for Multiple Sports
In-Season Considerations for Multiple Sports
I wanted to write an article that impacts all of the sport teams I work with but can be used across really any team setting. This is going to be a general guideline I use for my entire program.
How to Write Your Own Program
How to Write Your Own Program
Following a program along blindly without knowing much as to why you're doing it will take you nowhere. No matter who it comes from. It's time you think for yourself.
Top 5 Ways to Grow This Off-Season
Top 5 Ways to Grow This Off-Season
Off-season doesn't have to mean a lack of muscle gains. With these five tips, you can keep up your progress without feeling like it's time to coast.
4-Week, 3-Day Hypertrophy and Strength Block
4-Week, 3-Day Hypertrophy and Strength Block
I, along with most of my clients, don't have time to train 4x per week. So, I wanted to share an example of what a progressive four-week, three-day block could look like for you if you're having the same weekly time crunch.
Choosing 1 of 10 Programs to Individualize the Training Process
Choosing 1 of 10 Programs to Individualize the Training Process
In designing programs for my players, I discuss with the player, the medical staff, and the coaching staff the areas they see as major ones to work on. All 10 programs are based on the emphasis given to each of the three key areas of weight room programming: neural, mechanical, and metabolic.
How I'm Prepping for My Next Meet
How I'm Prepping for My Next Meet
How do you prepare for your next week? When do you start preparing? Jeff Guller likes to get started with conjugate powerlifting nine weeks before meet time.
5 Platform Lessons to Take to Your Next Meet
5 Platform Lessons to Take to Your Next Meet
What were your takeaways from last year as a powerlifter? By reflecting on our experiences, we can improve our future and how we react to it. Learn from my mistakes and do better this year.
Do You Want to Increase Your Overhead Strength?
Do You Want to Increase Your Overhead Strength?
Are you not performing optimally because of a tight scapula? Limited scapulae mobility can prevent you from increasing your overhead strength the way you want to.
6-Week Cycle for the Powerlifter in Limbo Land
6-Week Cycle for the Powerlifter in Limbo Land
Sometimes life gets busy and it cuts into your training time. However, that doesn't mean you still can't get a good workout in and make progress.
Glute Training for Meatheads
Glute Training for Meatheads
Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.
Garages are for Gyms, Not Cars
Garages are for Gyms, Not Cars
Building a garage gym is an investment that can save you time and money in the long run. Take it from one powerlifter who built her own garage gym; here are some things to keep in mind.
Off-Season with a Reason
Off-Season with a Reason
No idea what to do now that your meet is over? Here is an easy guide to help you make the most out of your “off-season.”
WATCH: JM Blakley Shares His Secrets on Bench Press Form
WATCH: JM Blakley Shares His Secrets on Bench Press Form
You won't be able to properly improve your bench press without the proper form. JM Blakley recruits Yessica Martinez and Lily Starobin to share with us his secrets to a solid bench press form.
Breaking Up with the Barbell
Breaking Up with the Barbell
Even though lifting weights is a passion, sometimes life challenges you to take a new direction. When Nicholas Bronkall's body couldn't take any more of the same, he got acquainted with movement in brand new ways.
Mountain Dog Makeover
Mountain Dog Makeover
Don't be afraid to steal from others if it benefits your training. Incorporating borrowed ideas into your training can take it to the next level.
3 Things I Learned From Training My @ss Off with Dave Tate
3 Things I Learned From Training My @ss Off with Dave Tate
The Train Your @ss Off with Dave Tate event was not only a life-changing experience; it was also truly something I will remember forever. It has made me a better coach, a better training partner, and a better overall human because it helped me figure out what is truly important in my life.
12-Week Powerlifting/Strongman Hybrid Program
12-Week Powerlifting/Strongman Hybrid Program
How are strongman and powerlifting related and how do you combine the two in a program? This is something Dave Tate wanted me to write, so here it is.
7 Exercises That Have Become Extinct
7 Exercises That Have Become Extinct
Trends come and go and with them, certain exercises. With that in mind, which exercises does a seasoned bodybuilder say are outdated?
WATCH: How Tricep Extensions Can Improve Your Bench Press
WATCH: How Tricep Extensions Can Improve Your Bench Press
Elbow pain is a common ailment of powerlifters, particularly when it comes to the bench press. However, an unlikely move can help treat and prevent bench press related elbow pain.
Peaking Technically
Peaking Technically
Peaking technically is reeling in your training from general to specific as a meet approaches while changing and removing variations and setting yourself up to be at your best technically. This is important when transitioning to a conjugate approach.
Phase 2: How You Should Start Young Athletes in the Weight Room
Phase 2: How You Should Start Young Athletes in the Weight Room
In this phase, we will focus on developing more stability. We'll also introduce movement patterns that the athlete will need down the road.
WATCH: Reconsider Bands as Your Strength Warm-up
WATCH: Reconsider Bands as Your Strength Warm-up
Are you really utilizing your muscles at their maximum strength?

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