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!
Why You Should Change Your Squat Stance
Why You Should Change Your Squat Stance
Attention all squatters. You need to read this.
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.
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…
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.
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.
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.
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.
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.
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.
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?
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.
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.
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.
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.
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.
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.
Conjugate Powerbuilding 3-Week Split
Conjugate Powerbuilding 3-Week Split
What do powerlifters and bodybuilders have in common?
Week of Testing: Rest or Train?
Week of Testing: Rest or Train?
Rest and recovery is a key part of any workout program, no matter the type or level of difficulty. Remember that while reaching your PR goals is important, so is your mental and physical health.
The Stretch Reflex: A Power Generator or Not?
The Stretch Reflex: A Power Generator or Not?
The theory is that when you rapidly descend into the “hole” of the squat, there will be a reflexive contraction of the muscles that primarily extend the knee. This will act as some sort of muscle trampoline and will allow you to reflexively contract your way to a completed rep.
WATCH: I am Jordan Shallow
WATCH: I am Jordan Shallow
“I’m not the strongest guy in the world, but I might have a run as one of the stronger chiropractors.” elitefts coach and columnist Dr. Jordan Shallow wants to make his mark in chiropractic, education, training, and fitness — and he might be doing just that through his travels and writings.
Pause
Pause
More recently, as a result of various social media platforms, some things seem to have gained popularity because one or two highly esteemed lifters or coaches with powerful spheres of influence begin to do them.
Is Programming More Important Than Technique?
Is Programming More Important Than Technique?
I decided to poll lifters at a meet to get their opinion. Their answers may surprise you.
Jeff Guller's 2019 in Review
Jeff Guller's 2019 in Review
Even though I didn't make all of the goals I set for this year, I did have some good results. And if results are the measure of a year, then it was a good year.
Got Upper Back?
Got Upper Back?
It seems that lifters do not understand the importance of the upper back or how to use it in the three main lifts. The lifters I judged at a recent meet and just about all of my clients prove that to me, so let's fix that.
Competition Results: 7 elitefts Athletes, 3 Meets, 1 Weekend
Competition Results: 7 elitefts Athletes, 3 Meets, 1 Weekend
Check out how some of your favorite lifters did this past weekend at Great Lakes Raw, IPA Buckeye Brawl, and APF Raw Power Challenge.
WATCH: I am JM Blakley
WATCH: I am JM Blakley
“Our human potential is much higher than we recognize.” elitefts coach and columnist JM Blakley might be the namesake of the JM Press, but he hopes his impact in the strength sports world will go far beyond that and the weights he's lifted.
5 Gifts for the Powerbuilder
5 Gifts for the Powerbuilder
With no weight class or aesthetic events to worry about around the holiday season, it’s a perfect opportunity to pack on some extra mass... and to pick up some gifts for your favorite powerbuilder.
How to Set Up a Successful Meet Prep
How to Set Up a Successful Meet Prep
The harder you work and push yourself in your off-season, the better and more productive your competitive season will be.
The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw
The Terrible 10 Conjugate-Based Program for Geared Lifters Going Raw
Geared lifters who want to do a raw meet or transition to raw need to relearn or unlearn certain things, which is why this program can be manipulated for different weaknesses.
16-Week Beginner Conjugate Program
16-Week Beginner Conjugate Program
I’m going to share a program with you that someone asked for my advice and input on. I know very little about this lifter. I got a little bit of information from them through Instagram, but other than that, what I’m writing are my initial thoughts and an improved program based on this information.
Common Strength Pitfalls to Avoid
Common Strength Pitfalls to Avoid
Here's an idea: If your team is losing a game, how about instead of celebrating one good play, try focusing on how you and your team can muster a win.
Even More Conjugate For A Little Old Man
Even More Conjugate For A Little Old Man
This little old man's secret to recovery lies in one word: bands.
WATCH: John Meadows and The Muscle Doc Train Back and Chest
WATCH: John Meadows and The Muscle Doc Train Back and Chest
John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to "steal" some of Jordan's ideas. Well, that didn't go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.
RPE Method for the Max Effort Lane
RPE Method for the Max Effort Lane
Believe it or not, sometimes max effort work is not the best option. Here are a few scenarios where that may be the case as well as what you can do to fill in the gaps where the max effort method would be.
5 Items to Whip Your Powerlifting Fiancé into Wedding Day Shape That Won’t Break the Bank
5 Items to Whip Your Powerlifting Fiancé into Wedding Day Shape That Won...
My fiancée has helped me grow as a person emotionally, mentally, and of note here, physically — I've put on about 100 pounds in the last four years, so I need to become the man she sees me as. The items on this list will help me accomplish just that.
LISTEN: Table Talk Podcast Clip — Dan Green on Using Intensity to Build Muscle
LISTEN: Table Talk Podcast Clip — Dan Green on Using Intensity to Build ...
"...I'm using powerlifting lifts in a bodybuilding style..." Dan Green shares the secrets to building muscle as a powerlifter and as a bodybuilder.
Paying the Price of the Platform
Paying the Price of the Platform
The wear and tear of the sport doesn’t end when the lifter stops competing. The price of the platform may be one that they will pay for throughout the rest of their lives.
Life, Lifting, and Jeeps
Life, Lifting, and Jeeps
Even after 47 years of life, I continue to realize there are crossover lessons between powerlifting and life. Case in point: modifying a new Jeep for desert driving.
Alternate Your Heavy Squats with Belt Squats
Alternate Your Heavy Squats with Belt Squats
Save your back from disc compressions by shifting from heavy squats to belt squats. It'll help you recover faster, which will give you results faster and with fewer injuries.
Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Want to smoke your old PRs? Try applying daily undulating periodization, or DUP, to your programming. Rather than changing sets, reps, and intensity every 6 to 12 weeks, DUP changes those variables on a daily basis.
Optimizing My Travel Training Efficiency
Optimizing My Travel Training Efficiency
With this training-while-traveling program, keep in mind I’ve been in 6 cities in 5 different states in the last 5 weekends and on the road for 20 of the last 35 days. My needs and resources in terms of time, help, equipment, recovery, and a host of other factors may vary from yours.
Is Technique the Same for Raw and Geared Lifters?
Is Technique the Same for Raw and Geared Lifters?
The debate between raw versus gear has died down, more or less, but the debate of how to train one versus the other is still on-going. This might be controversial, but for the most part, I don't think you need to train differently raw or geared with a few exceptions.
Meet Report: Morganton Misfits at The IPA World Championships
Meet Report: Morganton Misfits at The IPA World Championships
I was very fortunate at this meet to have had excellent help at this meet. Dear friends helped manage the meet, wrapped my knees, called my depth, and gave me coaching advice and lifting cues.
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
Don't pay attention to the man behind the curtain; instead, keep your eye on the goal through your training journey.
Franco, Sartre, and The Gym
Franco, Sartre, and The Gym
I read about the loss of bodybuilding legend, powerlifter, and two-time Mr. Olympia, Dr. Franco Columbu. I hardly need to go into the impact he had on bodybuilding. His life was a life well-lived, one with a deeply personal and meaningful purpose.
3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)
3 Easy Ways to Be a Better Training Partner (Even as a Newbie!)
You don’t have to be an expert lifter to make your training partners better. You just have to always be actively watching and engaged in training. Here is how you can be an asset to your group — even as a newer lifter.
LISTEN: Table Talk Podcast Clip — Dave Tate's Favorite Part of Powerlifting
LISTEN: Table Talk Podcast Clip — Dave Tate's Favorite Part of Powe...
For someone who says he doesn't like the competition aspect of powerlifting, it comes off as a surprise that Dave Tate's favorite part about powerlifting is a moment that happens at meets.
LISTEN: Table Talk Podcast #31 with Doug Heath
LISTEN: Table Talk Podcast #31 with Doug Heath
Ohio is the mecca of powerlifting, and elitefts is just one stop on the journey. Doug Heath, one of the Ohio powerlifters who inspired Louie Simmons to develop the Westside Method, joins Dave Tate on this Table Talk Podcast episode.
Chad vs. The World: Redefining Dedication
Chad vs. The World: Redefining Dedication
Even the smartest, strongest, and best of us can learn and improve on what we do or how we do it. The journey for strength is all about education and learning, and this is how we continue to get stronger. All of this takes dedication.
The Dogg Shitt Method™ 12-Week Powerlifting Program
The Dogg Shitt Method™ 12-Week Powerlifting Program
This 12-week cycle is very effective when followed to a T. If picked apart, it won’t work as well, so listen closely.

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