WATCH: Table Talk — When to Rotate Supplemental and Accessory Exercises
How much time do you really need to spend with an exercise to know if it’s working or not?
WATCH: Blast from the Past — The Beginning Stage of a Diet
How many carbohydrates do you need in every meal? Should you consume more on training days than rest days? How many grams of protein are necessary? These actually aren’t the questions you should be asking.
WATCH: What I Would Change About My Time in Powerlifting
One small change could’ve led to all-time world records that might still be standing today.
WATCH: Table Talk — Why Are Some Lifters More Explosive Than Others?
Every lifter falls somewhere on this continuum. It will determine how your max attempts look and how you should train to increase them.
WATCH: Learning the Strongman Jerk
Improving the jerk is all about getting the reps, trusting your technique, and not being afraid to miss reps.
WATCH: Table Talk with Swede Burns and JP Carroll — Why an Advanced Powe...
Even the strongest lifters in the world can’t figure everything out themselves.
Finding Strength: Missing Link Crossfit
Casey Hagstrom and Allen Bose have taken the culture they developed in the Marines and brought it to the civilian side to help create some amazing athletes in multiple sports.
WATCH: Table Talk Series Compilation with Dan Green
Over the course of seven episodes, Dave and Dan discuss building a base as a new lifter, limiting factors for lifters of all levels, rehab mentality, adrenaline levels in training, and more. Watch now!
WATCH: Interview with Legendary Craig Monson
Craig speaks with passion and intelligence about his incredible journey from early backyard lifting alongside fellow gang members to becoming an international bodybuilding sensation.
WATCH: Table Talk with Swede Burns and JP Carroll — Keeping Good Form Th...
Learning proper lifting technique may be a challenge, but being able to recreate it rep after rep is even more difficult.
Home for Powerlifters in the Heart of Columbus
Rachel Ellis and Maggie Kuhn are owners and operators of CBUS Lifting Co. Watch how they used their passion for building an environment where competitive strength athletes thrive and form a community.
WATCH: Table Talk with Swede Burns and JP Carroll — Sequencing Assistanc...
Would it be wise to follow the same percentage for a given workout for both the main lift and the assistance work? Or should the assistance work be planned differently?
WATCH: Blast from the Past — How and Why to Use A GHR
The glute ham raise has been lauded as one of the best exercises for posterior chain development for lifters and athletes of all kinds. Are you using it correctly?
WATCH: Table Talk with Swede Burns and JP Carroll — PLing Difficulty, De...
Have you ever wondered what makes powerlifting so hard? Look no further — these guys have the answer.
WATCH: Mark Uyeyama SPS Presentation — The Progression of Strength and C...
Becoming more knowledgable as a coach means learning the right things and not wasting your time on the wrong ones. The challenge in today’s industry is knowing how to tell the difference.
WATCH: The Strength Coach Development Center — Deadlift Progression
One of the best movements to build strength but also one of the hardest to teach for many coaches is the deadlift. It’s worth your time to learn correctly.
WATCH: Table Talk with Swede Burns and JP Carroll — Trusting the Process
A lot of lifters think you have to train over 90% week after week to get stronger. Adjusting to a program like 5thSet may challenge you mentally to trust the process, but it won’t be long before you experience the benefits.
WATCH: Mark Uyeyama SPS Presentation — Where I've Been
The journey to Head Strength and Conditioning Coach of the San Francisco 49ers has been long and rewarding, with a lot of lessons learned along the way.
Finding Strength: Tyson's Playground
Ken Stewart’s facility is loaded with almost an entire football field of turf, a room dedicated to weightlifting, strongman implements, and tons of other equipment needed to make the best possible athlete.
WATCH: Table Talk with Swede Burns and JP Carroll — The Growth of 5thSet...
What has changed about 5thSet over the course of its rise to popularity? And what is it like being an elite lifter that hands his training over to someone else?
WATCH: Dr. Ken Kinakin SPS Presentation — Pain when Overhead Pressing
If shoulder pain is holding you back when pressing overhead, the infraspinatus and AC joint are two likely culprits you should examine.
WATCH: Westside Misconceptions — High Standards
To be on the board at Westside, at the time, meant you had to break the all-time world record, because that was pretty much everybody that was on the board.
WATCH: Dr. Ken Kinakin SPS Presentation — Treatment and Rehabilitation o...
If you’ve pushed your exercise intensity too far and crossed through the “training redline” into the zones of injury severity, it’s going to take some time to heal. These are several techniques to help you understand the extent of your injury and rehabilitation process.
WATCH: Westside Misconceptions — Athlete Recruitment Process
You’ve probably heard it said that Westside became the strongest gym in the world by bringing in the best lifters from outside. This is a lie. What made Westside great wasn’t recruiting.
WATCH: Dr. Ken Kinakin SPS Presentation — Subscapularis Strain and Testing
There are four common muscle injury patterns from the barbell bench press or “pushing forward.” The subscapularis strain is the most common, but there are ways to test for it and treat it.
WATCH: The Strength Coach Development Center — Overhead Press Progression
A lot of coaches shy away from the overhead press because it’s “dangerous.” But my question to the coaches that say that: “Aren’t most exercises potentially dangerous?”
3 Things I Would Tell A Younger Steve Goggins
If you could go back 10, 15, or 20 years in the past, what would you say? What advice for life would you share?
WATCH: Westside Misconceptions — Program Design with Gear
From 1990 to 2000, there wasn’t a single person who came to Westside and stayed who didn’t get significantly stronger. Everyone got stronger, wearing gear or not.
WATCH: Justus Galac SPS Presentation — Strength and Conditioning Program...
In this final video of the presentation, part four, Galac focuses on the importance of making modifications to training and staying focused while doing so.
WATCH: Table Talk Compilation Series — Mark Dugdale
Tailored for the powerlifter and bodybuilder, we revisit Dave Tate’s and Mark Dugdale’s conversation covering exercise execution, pre-workout food, recoverability, training evolution, and more.
WATCH: Westside Misconceptions — Max Effort Workouts in Circa Max Phase
A circa max phase isn’t easy, and recovering from it isn’t either. Should you remove max effort training or keep pushing forward with it?
WATCH: Justus Galac SPS Presentation — Strength and Conditioning Drills ...
Moving into the finer details of the training layout, in this video Galac outlines the pre-workout preparation he uses for his team and the techniques and drills he uses to coach such a large group.
WATCH: The Strength Coach Development Center — Bench Progression
This four-step progression is used to help young athletes develop the proper form, stability, and strength required to use a barbell.
Finding Strength: Primal Strength
In Charlottesville, Virginia, behind two garage doors, is a down and dirty, no-bullshit training facility, and a group of athletes ready to come in and do work.
Introducing the New Peak Mental Performance Podcast with Guest Dr. Steve...
The goal of the podcast is to spread practical, quality information that can help all listeners improve their mental health and athletic performance, and to help everyone understand the link between the two.
WATCH: Justus Galac SPS Presentation — Off-Season, Training Camp, and In...
In part two, Galac moves to discuss his off-season, training camp, and in-season programming. He speaks about what it means to have a great plan and shares the training considerations vital to the success of the athlete.
WATCH: Steve Goggins Reviews the CETC US Open
With multiple Goggins Force lifters competing, Steve attended the meet — and now he has some thoughts to share.
WATCH: Table Talk with Nate Harvey — Max Effort Training for Athletes
The max effort scheme you used for your last powerlifting meet will not work for your athletes. Keep these things in mind when implementing this style of training in athletes.
WATCH: Justus Galac SPS Presentation — Goals of the S&C Program
Some goals of strength and conditioning are obvious, such as a improving conditioning. Others, such as building a winning culture, aren’t so obvious. This is how Galac approaches each of his staff’s goals with the New York Jets.
WATCH: The Strength Coach Development Center — Squat Progression
For any exercise, you need to know the proper progressions and regressions. Here is a simple squat progression you can implement with your athletes today.
WATCH: The Biggest Mistakes of the Strongman Axle Clean and Press
In weightlifting, the bar has the power and your body will move around it. In strongman, your body has the power and the bar will move around it.
WATCH: Table Talk with Nate Harvey — Do You Need A Planned Deload?
Is deloading a necessary part of improving as a lifter or is it just a weak excuse to be lazy one week out of every month?
WATCH: Dr. Eric Serrano SPS Presentation — Factors that Influence Diet a...
In this final video of his presentation, Dr. Serrano gives advice on goal-setting, explains the factors that influence the success of a diet, and answers questions directly from the audience.
WATCH: Dr. Eric Serrano SPS Presentation — Eating and Supplementing for ...
In part two, Serrano gives you macronutrient ratios, supplements for fat loss, and which popular ingredient found in many supplements you should avoid.
WATCH: The Hanging Hamstring Raise
Evaluate hamstring general function, range of motion, asymmetry, strength, potential for injury and more with Dr. Eric Serrano’s hanging hamstring raise.
WATCH: Table Talk with Dan Green — Hip Position, Not Strength, to Fix Yo...
Want to know how to have a better deadlift lockout? Look at what Pete Rubish has done in recent years and you’ll see it.
WATCH: Dr. Eric Serrano SPS Presentation — Eating for Size and the Probl...
In the first part of his presentation, “Sports Nutrition for Peak Athletic Performance”, Dr. Serrano discusses nutrition for muscle gain, and shares several health concerns and issues with protein supplementation.
WATCH: Westside History with Mark Bell and Dave Tate
Training goals after powerlifting, quality time with children, training at Westside, leaving Westside, thoughts on training methods, the purpose of life, the challenges of being a mentor, and more — all in this video.
WATCH: Table Talk with Dan Green — How to Choose Secondary and Accessory...
A good training program has three main parts: the main lifts for technique, the secondary movements for strength, and the accessory exercises for muscle-specific work.
WATCH: Buddy Morris SPS Presentation — The Mission and Purpose of an S&a...
We all know that your role as a strength and conditioning coach is to produce higher-performing, more injury-resistant athletes. But what does that actually mean for your program? How do you achieve it?
What's Your Game Plan?
You’re never going to build a big total by going into the gym and lifting as much as possible every session, week after week, year after year.
WATCH: Table Talk with Dan Green — Powerlifting Longevity and Meet Strategy
A lot of strong lifters have come and gone through this sport, posting two or three big totals to then never to be heard from again. The best lifters are there, year after year, finding new ways to stay healthy enough and hit PRs. How?
WATCH: Buddy Morris SPS Presentation — The Brain Controls Everything
The interworking systems of the human body cannot be separated, and it all begins in the brain. Every moment of stress is trauma to the brain, and a good coach knows how to deal with this.
WATCH: Table Talk with Dan Green — Adrenaline Levels in Training
How do you get your mind in the right place for a big lift in training? Should you treat it like meet day?
WATCH: Buddy Morris SPS Presentation — Gurus, Gimmicks, and Adjusting Yo...
Expert or guru? Innovative training method or gimmick? In the second part of his presentation, Buddy tells you how to spot the difference.
WATCH: Sumo Deadlift Technique for CrossFit Competitors and Weightlifters
Clint walks through simple adjustments to help an experienced weightlifter and current CrossFit competitor overhaul his deadlift.
WATCH: Table Talk with Dan Green — Keeping the Endgame in Mind During th...
If you’re forced to take time away from the gym, where should your focus be? Maintaining strength? Maintaining size? Getting healthy?
WATCH: Buddy Morris SPS Presentation — Genetics, Environments, and Learning
In this first part of Coach X’s presentation, he discusses two factors that will influence everything you do in life: genetics and environment.
WATCH: Cambered Bar Band Setup with Tension at the Bottom
Much like setting up your squat, get your bands set up correctly from the bottom up and the rest will fall into place.