The Aerobic Fallacy
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
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
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
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
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
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
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 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
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 Through Athletic Strength Training
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
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)?
Under The Bar: Diet & Training Update #3
Under The Bar: Diet & Training Update #3
Under The Bar: Diet & Training Update #3
Gain 31 Pounds Before Football Training Camp (Part 1)
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)!
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
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
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
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
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 and come back ready to hit it hard again.
Weight Room Efficiency
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 family.
Filling in the Holes, Part I
Filling in the Holes, Part I
Trends, fads, gimmicks…hell, they’re all part of the strength and conditioning industry.
Intense Running Workouts
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 a large number of athletes.
Why You Need to Take Tai Chi
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 back off.”
Seven Principles for Better Program Design
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 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, I’ll discuss how to use the Tendo unit as a means of autoregulation.
Under the Bar: Diet and Training Update
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 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
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
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
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 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 of times before.
Welcome to Candyland
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
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
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
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
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
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.
Climbing Your Own Personal Everest pt.3
Climbing Your Own Personal Everest pt.3
This is the third article of a seven part series.
Top Five Sandbag Drills
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 very distinct.
Strength Czar: An EliteFTS Roundtable Discussion
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!
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 first.
Persevering
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
20 Things Everyone Who Lifts Should Know
Aw shit…it’s another “top 20” or “20 things” list about training. Great.
Sandbag Arsenal
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 conditioning provides.
Pop Goes the Weasel
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
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
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
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.
No Pain, No Gain?
No Pain, No Gain?
Over the last decade of training, I’ve had many people throw several different training “myths” out at me. Whether it was “lifting stunts your growth” or “eating too much protein shuts down your kidneys” or “too much strength will hurt your martial arts,” I’ve heard them all. Two myths I hear most often are regarding soreness and training.
Great Rules that Suck
Great Rules that Suck
I was born with a rebellious streak. It’s been with me just about every day of my 32-year existence. When I wake up every day, I know that I’ll probably do or say something that will probably be nothing more than an act of rebellion in some form or another against something that I see as wrong or unjust. I don’t know why that is. I just accept it as part of my nature. I can’t control it so I embrace it. It’s who I am.
Inside the Ring: Inside the Mind of a Fighter
Inside the Ring: Inside the Mind of a Fighter
I guess I can begin by saying how wrong I was and how I took our Q&A staff for granted. I know EliteFTS has the best training team on the planet. Yes, this is a very cocky statement, but do me one favor here.
 Troponin Nutrition with Justin Harris (Part 2)
Troponin Nutrition with Justin Harris (Part 2)
What this all means is...IT DOESN'T MATTER.
Teaching the Squat
Teaching the Squat
I have been going to Force Training Seminars, either to help Dave or to do them on my own, for almost 3 years and one of the hardest things to do is get someone to squat correctly.
Texas BBQ: Talking Shop with Mark Rippetoe
Texas BBQ: Talking Shop with Mark Rippetoe
The author of the book, Mark Rippetoe, owns and operates the Wichita Falls Athletic Club in Wichita Falls, Texas.
Marc Bartley’s Squat Routine
Marc Bartley’s Squat Routine
Squatting big in a meet is every powerlifter’s dream. For some, it can make or break the meet. The big squat sets the tone for the meet. This is truly the case for me. Therefore, my focus is always on the BIG SQUAT.
Breaking Glass
Breaking Glass
I was recently honored when Charles Glass mentioned me in his Q&A in Muscular Development magazine. For those of you who don’t know who Charles Glass is, first off, shame on you. But, here’s a short bio.
The Good Freshman Fifteen
The Good Freshman Fifteen
You know exactly what I’m talking about when I mention the freshman fifteen. You see young men and women go off to college to advance their knowledge of certain subjects in hopes of making a profession out of it.
Must Have Movements (Part Two)
Must Have Movements (Part Two)
Training doesn’t have to be complicated and neither does life. Yet many people WANT to make it complicated.
The P-40 Warhawk and the Athlete
The P-40 Warhawk and the Athlete
It seems that during WWII the U.S. was losing a large number of aircrafts during various missions. Obviously, the job of flying these planes was a treacherous one, and you could assume that the casualty rate was very high. But something else was wrong.
Interview with Eric Serrano
Interview with Eric Serrano
Eric, give us a little information about your background for the people who do not know you.

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