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.
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.
My Favorite Bar, So Far...
My Favorite Bar, So Far...
A straight bar is a straight bar is a straight bar, right? WRONG!
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.
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?
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.
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.
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).
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.
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.
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.
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,
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.
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?
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.
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!
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.
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.
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?
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...
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?
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.
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.
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!
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.
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.
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.
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.

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