Before You Blow Off the Gym, Read Jimmy’s Story
We all have our “off” days in the gym. Even the most dedicated of gym rats will find an excuse to blow off a workout every now and then. Let’s face it.
Elite Kids
I understand that not every 8-year-old knows exactly what a glute ham is or how to perform the movement. Few adults know.
Metabolic Conditioning: One Size Does Not Fit All
The concept of metabolic conditioning has to be without a doubt one of the most misunderstood topics in strength and conditioning today. It seems that every fitness guru has some different method for improving your “conditioning” with the aim of burning fat or improving performance for a specific sport. However, none of them really get to the heart of how
Might as well Jump
There’s nothing fancy here and no expensive machines are needed. More than likely, if you’re reading this article, you probably already have the tools to do it. Okay, let’s rock.
Are You Setting Yourself Up for Injury?
Lifting weights is easy, but preventing injuries when lifting weights is not always as simple. Because of this, it is not uncommon to find many injuries in weight training. To help prevent injuries and make your workouts more productive, here are seven key factors that you should take into account when weight training.
No Respect? Go to the Basement!
I have had some interesting conversations with Jim Wendler. One in particular struck a chord with me quite heavily. In fact, it has helped mold a process I use at my gym when training new athletes.
General Versus Special Exercises
One of the main distinguishing features of the Soviet system of training athletes is their distinction between general and specialized exercises.
Anatomical Fixer Upper
As an athlete, eventually you hit a point where performance stagnates, whether it’s from asymmetries, lack of mobility in certain joints, injuries, or false plateaus. Whatever the specific reason, we have all felt a loss of performance. It’s at this point that you need to go back and check your training, nutrition, and recovery journal. You should be looking to
The Prowler Uber Alles
Did you ever take a good look at the shape of the Prowler? How about someone giving you the finger?
The Stretch Reflex
Many people refer to the stretch reflex as the key to explosive training. How it is applied, however, is frequently misunderstood. This article takes an in-depth look at this action and how you can better utilize it in any or all aspects of your training.
The Aerobic Fallacy
I believe that it’s part of my job as a fitness expert to bring the science to you. Much of what is currently out there is based on nothing but tradition and acceptance. You can do what you want with the information I’m going to present, but all I ask is that you at least give it some thought.
Filling in the Holes, Part II
Previously I discussed how adding in various training tools can “fill in the holes” of standard barbell lifting. Kettlebells have gained a stronger and stronger following in the strength training community, but sleds and sandbags are two tools that have yet to gain their recognition.
Sports Medicine and Sports Performance
I was introduced to the chiropractic and active release technique (A.R.T.) in 1997 when I first arrived in Colorado Springs, Colorado. Michael Leahy, DC, who is the founder of A.R.T., was my first provider. Yeah, I know, that’s pretty lucky!
My Experience with Dan John’s 40-Day Workout Plan
I started lifting weights in my early teens, using the York concrete-filled plates down in my parent’s basement. This was only the start.
Speed with Style: Dynamic Squat and Pull Cycles
Before performing this cycle, you’ll need to take a few weeks to prepare. Don’t try to jump in unless you’re all ready well trained.
The Wonderful World of Calisthenics
Typical bodybuilders and gym rats have forgotten about the old school ways of developing a great physique. Back in the old days, great physiques were made without the use of free weights or machines.
The Muffin Top Manifesto
In the March 7, 2008, edition of South Carolina Barbell’s email newsletter, I cited a short article on “muffin top” and how it can be battled with weight training. I had never heard the term “muffin top” and was somewhat amused at its meaning.
The Pull-Up
The squat is the unrivaled king of all strength training exercises. It is unparalleled in its overall effectiveness at taxing the entire body. The ankle, hip, and knee joints are all in motion, ensuring that nearly every major leg muscle is utilized. Additionally, the hips, back, shoulders, and abdominals are also stressed.
Self-Esteem and Lifting
I have a ton of theories about life, lifting, weight loss, and other things. None of them are based on any scientifically proven truth. All of them are based on my observations of the world and people in general.
Stronger Bodies Yield Brilliant Minds: How to Ignite Your Creativity Thr...
Aristotle has been recognized as perhaps the greatest thinker in western civilized history. I once heard that all philosophy is just footnotes to Aristotle. When it comes to maximizing our mental capacities and potential, it would be safe to say that any program or advice that a man like Aristotle could deliver would be greatly welcomed.
Pilates Magic
Here’s a question for worshippers of Pilates: don’t you think that Pilates is a form of weight training (added resistance training)?
Gain 31 Pounds Before Football Training Camp (Part 1)
Football season has just ended and you’ve quickly realized that you’re only half the man you were in August. Losing 10–20 lbs during the football season is typical for most high school and small college athletes. But you’re not typical.
Keep It Simple Stupid (KISS)!
As a strength coach, a good athlete—let’s call him Johnny—lands in your lap. Do you wonder what brilliant programs you can create to make Johnny bigger, stronger, and faster?
The Importance of Strength Training for Middle Age and Older Adults
Do you hope to maintain your quality of life as you age? Is it important for you to be able to perform daily tasks, enjoy recreational activities, and care for yourself? You probably want to stay fit, trim, strong, and mobile for as long as possible. You don’t have to accept frailty as you age!
Training Is Only Half the Battle
As I sit here today and reflect on my journey through the crap we call the fitness industry, I can’t help but be thankful for where I am in my life as well as for the great things and people the barbell has brought me.
Under the Bar: Dave Tate's Diet and Training Update
I've found a nice way to trick the body. You end up eating a higher volume of food, all while dropping calories twice.
30 Days Without Weights for Ultimate Strength, Conditioning, and Fat Loss
Weight training over long periods of time can burn out athletes from all different sports. Whether he or she is a world class MMA fighter or your average Joe who wants to stay in shape, athletes can get bored with not only their current regimen but with lifting weights period. Most will just take some time off from the gym
Weight Room Efficiency
We all know that you can spend all day lifting, conditioning, and running agility drills. There just isn't enough time in the day whether we’re talking about a student athlete who has NCAA regulations on time spent strength training and conditioning or maybe even a professional athlete who has a hectic travel schedule mixed in with a personal life and
Filling in the Holes, Part I
Trends, fads, gimmicks…hell, they’re all part of the strength and conditioning industry.
Intense Running Workouts
When I competed in track in 1988–1992, we did what we were told. I don’t know anything about “block training” or “CNS.” So I can’t give any educated advice on where these workouts fit into a training cycle. All I know is that they killed me, and I can’t imagine one or more of these workouts not being beneficial to
Why You Need to Take Tai Chi
Didn’t you hate it when your mom used to say, “Susan (or whoever), you NEED to clean your room” or “you NEED to empty the dishwasher” or even “you NEED to be nicer to your little brother.” One time I heard a young girl retort to her mother, “I don’t NEED to do anything but be born and die so
Seven Principles for Better Program Design
It’s important to recognize that effective programming can be accomplished within realistic timeframes by almost anyone willing to put in the work.
The Tendo and Its Use for Autoregulation
The Fitrodyne Powerlyzer by Tendo, or Tendo unit as it’s more commonly known, is a piece of equipment used to measure the speed of the bar. This allows the coach to know several things such as whether the athlete is training what he or she is supposed to be training and whether the bar speed has started to drop. Here,
Under the Bar: Diet and Training Update
I’ve been asked several times to document the template I used for my last strength phase of training.
The Beginner's Guide to Strength Training: Modified Max Effort Trai...
Maximal effort training is a superior method of increasing strength in a core barbell lift. Make sure you aren't misusing it.
9 Restoration Tips That Will Make You Stronger
Russians do three semesters on massage and restoration (in Kin or PE courses.) Guess how much we do here?
How Harry Selkow Trains the Arizona Sundogs
Good talking to you yesterday. I even tried to keep you on the phone longer since I knew you had to hit the “head” to relieve yourself. I have to tell you, I always walk away refreshed after talking to you. It makes me realize that there ARE other nuts out here with a different view and that’s good stuff.
The Virgin
Great, another article about some dweebs first meet? Well, I’ve reviewed the other articles posted in the last year to make sure that I didn’t reiterate every point made.
My Fictional Dinner with Louie Simmons
My brain works like a puppy on crack. It never seems to stop. Unlike Homer Simpson, I can’t seem to get it to stop working for even short periods. What I can do is try to direct my train of thought. Working in my lab, I often have many experiments that involve tasks that I have performed hundreds or thousands
Welcome to Candyland
As I approached the entrance to Fit N’ Fun, a large neon sign displaying the facility’s name caught my eye. When I walked in the front door, I noticed several nice paintings and exotic plants in the lobby.
Corporate Strength—Knowledge Management
But you know what? The seriousness of the situation is your fault. Not because you were messing around with his girlfriend at the time, but because you did not prepare yourself and your business to accommodate the impact of this type of situation.
Static Postural Assessments
After college, I strength trained at a chiropractic rehabilitation facility for a few years. While there, I picked up a few helpful tips that I still use today when initiating static postural assessments for my athletes.
Cutting Weight for the Pro Am
It was the afternoon before the meet, a Friday. I weighed in at 240 lbs. Weigh-ins were scheduled for 9:00 am Saturday morning. In preparation for the four and a half hour drive down to the meet site, I started my cutting process by putting on four layers of sweat clothes.
Under The Bar: Boston Seminar Recap
If strength and powerlifting are the topics, then I want to hear from those who are in the trenches day in and day out
Beginnings
This is kind of a queer way to begin an article, but I still remember the first time I met him like it was yesterday. It was the fall of 2002, and we were sitting on opposite ends of the room in our public communication class as freshmen at Ithaca College.
Top Five Sandbag Drills
Sandbags are an amazingly versatile tool. They’re unique in their feel, and some very different types of drills can be performed with them. The number one question that people ask me is “what are the best drills to perform with sandbags?” While that depends on various factors (i.e. goals, training level, etc.), there are some foundational drills that make sandbags
Strength Czar: An EliteFTS Roundtable Discussion
With James Smith, Mark McLaughlin, Tom Deebel, Jim Wendler, Travis Mash, Julia Ladewski, C. J. Murphy, Matt Brand, Nick Zostautas, Kevin Deweese, and Tim Kontos
Get Rid of Stubborn Hamstring Injuries!
Hamstring injuries are common but mostly avoidable. Like many other injuries, they aren’t 100 percent preventable, but there are many ways to help reduce the occurrence in your athletes. If hamstring pulls do take place, I’ve added some treatment guidelines at the end. However, this doesn’t mean that your athletes shouldn’t seek medical assistance. A physician should always be consulted
Persevering
I’m always amazed and amused at how many guys are in and then suddenly out of competitive powerlifting and bodybuilding. Many of these guys have almost unlimited God-given potential to become national or even world champions.
20 Things Everyone Who Lifts Should Know
Aw shit…it’s another “top 20” or “20 things” list about training. Great.
Sandbag Arsenal
One of the biggest problems that we face in training today’s athletes is that they’re out of shape! Whether professional or amateur, many of these athletes come to their teams severely unconditioned. With physical education programs being cut from school curriculums and child obesity rising every year, we need to take a long hard look at the values that physical
Pop Goes the Weasel
Thoughts, mostly weird ones, tumble inside my head like sagebrush on the open prairie. So, it should come as no surprise that one day last spring, as I sat and pondered, I conjured up the bright idea to jump out of a 55-gallon barrel.
Rest Intervals and Reps
Everyone seemed pretty fired up about the modified Westside program. I received an overwhelming response to my recent article, “Westside for Skinny Bastards.”
The Ulterior Motive
It seems like yesterday when I first set up the Q&A section on EliteFTS.com. I still remember answering the first question back in the winter of 1998. It was about the dynamic bench press, and I knew this would turn out to be a great thing. What I didn’t know at the time was how great it would become.
Life Isn’t Just about Wins and Losses
Sports, physical training, and coaching have been my life for the last three decades. From the time I started playing soccer when I was five years old until today, many of the life lessons I’ve learned have either been found on the field, in the dojo, or in the gym.