Most lifters will have one if not two, main issues when they squat: pitching forward and tightness. What does this bar help fix?
Although this may look super confusing initially, I promise that if you can do some simple math, you can make the APRE system work.
What do you believe you need more of in your training? More rotation? Is the low back super cranky? Pick 1-2 exercises and get started.
You likely see it every day in the gym and just think of it as a safety feature for your training. You’re not entirely wrong but USE it!
How you set up your max effort work is crucial to setting up the rest of the session. Don’t just pick random exercises here.
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.
If you’re looking to have massive arms, a respectable bench press, and just fill out that elitefts T-shirt, these should get you well on your way.
There are a ton of great back exercises to choose from, but what exercises translate to more pulling power? More specifically, what exercises bring up weaknesses found in your erectors, lats, and rhomboids?
From everything we could tell, year two was going to be a great year of advancement, and what we had hoped to be a start to an end of our full-time jobs. But then, life happened: COVID-19, cancer, closure, and more.
I’m looking at saving this cycle for the next meet prep that I do (with the COVID-19 pandemic, who knows when that will be). In prep for a meet or not, I guarantee this will spice up your dynamic effort training for the bench press.
The Postural Restoration Institute® (PRI) course I took helped me understand body position optimization so much. I immediately saw how I could use this to help benefit my athletes and clients (and hopefully, I can help you help your clients and athletes).
You can take plenty away from this program on how to structure a meet prep training program to peak a particular lift, and alternate accessory work and supplemental work to aid in building the squat.
Here are six conditioning finishers that I’ve used to help clients to end tremendous sessions but also give them swift kicks in the asses, coming back for more.
Believe it or not, it took less than $20,000 to get my gym, THIRST, up and running. It’s a little over a year old now, and it’s still going strong. Point is, you don’t have to be a millionaire to start up your own gym. Here’s how I did it with THIRST.
Anyone who walks into the Terre Haute, Indiana-based gym, THIRST, can see both quality and integrity through the primary services it offers, along with its affiliation to elitefts through gym owner Brandon Smitley.
For the first time in our head coach’s time at Indiana State, the entire roster passed their fitness test before the start of the spring season — and did zero conditioning outside of morning practice sessions. Thank you, conjugate method!
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
When a friend invited me to a bench press-only APF meet that also raised money for Autism and Autism Awareness, there was no way I could say no — even though I haven’t competed in quite some time.
Smitley broke an all-time world record in 2015, squatting 567 pounds at a 132-pound body weight – as such, it’s safe to say that he knows a thing or two when it comes to this particular lift.
Here are several very vital pieces of information that often go overlooked and undervalued when it comes to doing your best on the platform.
This article will cover everything you need to build a big deadlfit as a raw lifter, from needs analysis, to the role of specific muscles, to choosing your best stance.
I left the biggest meet of my powerlifting career so far with a PR total, but more importantly, I learned eight valuable lessons for the future.
I walked away with a two-pound squat PR and breaking my all-time world record, a fraction of a pound PR on bench, and a 12 pound PR total. Soon enough, 1400 will be mine.
We first need to look at the specific needs of a raw bencher — once we know what body parts need brought up, we can then create a program that strategically utilizes the most beneficial exercises.
You have questions, team elitefts has answers. Today’s topic: building muscle through rep ranges and exercise selection.
While the squat is still the most technical lift we see in powerlifting, the gear whores and raw zealots have much more in common than we think.
You have questions, team elitefts has answers. Today’s topic: intra-workout supplementation.
You have questions, team elitefts has answers. Today’s topic: the squat.
Knowing how to properly spot is not only important for the safety of the lifter but also for your own.
You have questions, team elitefts has answers. Today’s topic: the bench press.
You have questions, team elitefts has answers. Today’s topic: deadlifting.
Training isn’t meant to be flashy — it’s meant to be effective. Resist the temptation of these “hip” techniques and stay on track to bigger PRs on meet day.
Smitley discusses each cue and technical advice given to the young lifters, explaining how and why it is important for them to make the changes in their training while preparing for competition.
Years of self-destructive life and eating habits led me to 430 pounds and a combined diagnosis of pre-diabetes and hypertension. I had two options: make a change or die.
Team elitefts did more than just compete this year at the Arnold. Everything we did is compiled here in one super-sized article.
Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.
With only four weeks to go, our athletes are getting serious (and animated) in the S4 Compound.
This program is built on the foundation of tried-and-true conjugate training methods and includes personal adjustments from a world-record philosophy.
These options can help you combine the best parts of Wendler’s program with your regular routine of max effort and dynamic effort training.
Your yearly setup is complete. Now let’s look at individual days and how to program main, supplemental, and accessory exercises.
With your qualifying meet out of the way, you now have an opportunity to return to building mode before starting a peaking cycle for your next meet.
What started as a coaching weekend turned into a group training session for elitefts team members.
With the first two phases behind you, it’s time to move into higher gear for the first meet of the year. Are you ready to apply what you learned in weeks 1-13?
Elitefts strength athletes and coaches discuss the most influential knowledge they have gained in their careers.
Following an early GPP phase, the yearly program moves toward variations of competition movements and learning which exercises you’ll need later on.
This 52-week approach begins immediately after a meet and constructs a long-term plan for tying together all parts of a training program.
Looking for a twist on an old classic to get your bench moving? Look no further
The Rackable Cambered Squat Bar is an incredibly valuable piece of equipment to have in any gym. Check out this killer movement and take your squats and deadlifts to new limits!
Not incorporating a full body warm up at the beginning of your upper body lift? It’s all connected…
You’ve spent days, weeks, and months preparing for the meet. These tips will ensure your efforts were not in vain.
Watch XPC footage from Christine Brass, Sheri Whetham, and Brandon Smitley. What’s next for these elitefts athletes?
