How to Smash Track PRs with Timed Squats
How to Smash Track PRs with Timed Squats
We adopted the timed squat method from Louie Simmons. Let’s just say we had the most regional qualifiers in school history.
The COVID-Proof Waverly Project in Phase II
The COVID-Proof Waverly Project in Phase II
Our revisited phase 2 will give you good ideas as to how to start your teams back up after an extended layoff. Waverly had one of their best years in school history following this.
Applications of ConjugateU for High School O-Linemen
Applications of ConjugateU for High School O-Linemen
My football players were being held back by strength deficits that are left underdeveloped in most high school programs—development of speed and maximal strength in the weight room. Here’s how I filled in the gaps.
Speed Pull Cycle for Athletes
Speed Pull Cycle for Athletes
What athletes can I use this with? How do I know how much weight to use? How do I peak for an event or playoffs? I thought you’d never ask.
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.
LISTEN: Table Talk Podcast #53 with Eric Cressey
LISTEN: Table Talk Podcast #53 with Eric Cressey
Eric Cressey, a strength and conditioning legend known best for his expertise in baseball athletes, joins the Table Talk Podcast to talk with our elitefts co-hosts. This talk sounds off how to get athletes stronger, healthier, and better in spite of COVID-19.
Healthy Body, Healthy Mind at Home
Healthy Body, Healthy Mind at Home
This is not me trying to sound like a meathead lifter and talk about how I’ll go psycho if I don’t get my swole on at the gym. But kinda…
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.
Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them
Explosive Strength and Plyometric Options for Upper Body: How and When t...
Speed is king, right? Then you’d better train it. I have some medicine ball throws to get your athletes up to speed. Make sure those movements are crisp and fast! Go, go, go!
2-Day In-Season Conjugate Options for Athletes
2-Day In-Season Conjugate Options for Athletes
The great thing about this system is that it’s flexible. Here are four different methods you can choose from this in-season so your athletes feel good and get stronger.
Programming Sport Specific Conjugate
Programming Sport Specific Conjugate
Have you ever asked the question, “How should I adjust conjugate for X sport?” Find your answer? If not, here’s what I’ve found to be the most productive and efficient way to adjust things.
The Waverly Project: Phase I and II
The Waverly Project: Phase I and II
In phase I of Nate Harvey’s Waverly Project, it’s all about movements; getting them down properly before moving on. Phase II is where the work really comes in for student athletes.
Win Games by Waving Volume
Win Games by Waving Volume
Most college programs that I’ve seen basically run three sets on all accessories. I didn’t want to be most college programs. I had to find a way to do a ton of work and build work capacity but also not run the kids into the ground. That’s where waving volume came into play.
5 Gifts for the Ultimate Powerlifting Garage Gym
5 Gifts for the Ultimate Powerlifting Garage Gym
I am here to tell you if these are on your Christmas list and you get all these items, then you will be on track for a massive total and some of the best training of your life. I cannot recommend all of these pieces enough.
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.
Why I Bought From elitefts
Why I Bought From elitefts
My first experience with elitefts equipment was from the days I was a Division I strength coach at the University of New York at Buffalo. Let’s just say the price was not the only factor in why I decided we should go with elitefts equipment.
The elitefts Internship Guide
The elitefts Internship Guide
Everything you’ve ever wanted to know about internships, all in one place.
LISTEN: Table Talk Podcast Clip — A Message to High School Coaches
LISTEN: Table Talk Podcast Clip — A Message to High School Coaches
Ideally, the kids should be learning from the coaches’ example. So what does that say about coaches who are calling kids lazy?
To Hell With Ankle Mobility...
To Hell With Ankle Mobility...
In the strength industry, we’re putting too much emphasis on the side dishes. We’re combining the main course and the dessert. When’s the last time you smeared your cupcake frosting over your fat juicy steak and mushrooms?!
LISTEN: Table Talk Podcast #26 with Nate Harvey
LISTEN: Table Talk Podcast #26 with Nate Harvey
Dave Tate and Nate Harvey, die-hard supporters of the conjugate method, sit down on this Table Talk Podcast episode.
Why You Should Never Box Squat Your Athletes
Why You Should Never Box Squat Your Athletes
You know, we hear coaches complain about their athletes’ excuses… but let me tell you, coaches can be just as bad. Case in point: The excuses coaches make for not making their kids do box squats.
Stirring the Pot, Volume 1
Stirring the Pot, Volume 1
I’ve been told I do a good job of being a heretic of the strength and conditioning coach profession, so I might as well keep it up and stir the pot with some of my hot takes on sumo deadlifts, box squatting, and more.
Conjugate For A Little Old Man
Conjugate For A Little Old Man
People have asked me to write about how I train. I haven’t done it because I figured you guys thought it’d be boring… until now. Here’s a look at my training and the process behind it.
Off-Season Conditioning Lanes
Off-Season Conditioning Lanes
These off-season lane options are meant to keep them in the ballpark of being in game shape without beating the crap out of them. They don’t have to be ready all the time; just ready to get ready. If you think they are not sport-specific enough or intense enough, that’s why.
Conjugate in College: My First Experience with the Conjugate System in Division I Women’s Soccer
Conjugate in College: My First Experience with the Conjugate System in D...
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!
8-Weeks-Til-Camp Summer Program for High School Football
8-Weeks-Til-Camp Summer Program for High School Football
You won’t ever find my old programs on a typed-out card. Why? Because I don’t run the same program each year. I meet my kids where they’re at, which is why this program isn’t a program. It’s an outline.
Top-3 Cardio Options for the Powerlifter, Strongman, Bodybuilder, and Athlete
Top-3 Cardio Options for the Powerlifter, Strongman, Bodybuilder, and At...
Cardio can help you cut weight, get shredded for the stage, and increase athletes’ performance. But with so much cardio out there, where do you start? Start here with elitefts team members’ top-3 cardio items, based on their sports or areas of expertise.
Take the Red Pill
Take the Red Pill
Here’s a red pill for you to swallow: The conjugate system is like an XL shirt that fits differently on different people. With a few modifications, that shirt can be made to fit just about anyone. Same goes for the program in this article.
Live and Coach Your Why
Live and Coach Your Why
My why is to improve athletes through and of the human body and mind by giving them all a well-thought-out program to make them faster, stronger, and more resilient. What’s your why? And why?
5 Upper Back Basics to Build Strength and Size
5 Upper Back Basics to Build Strength and Size
Can you deadlift 600 pounds but can’t budge a 225-pound stone off the floor? If you didn’t know, the upper back comes into play in nearly every strongman event; therefore, a weak upper back will surely decrease your chance of winning and advancing in the sport.
How Strong is Strong Enough?
How Strong is Strong Enough?
Generally speaking, if we can get an athlete stronger, that athlete will get faster. But at what point is the athlete strong enough for continued speed improvements? I hope you weren’t looking for a quantifiable answer on this one…
Bring the Juice
Bring the Juice
In order to fully help your athletes maximize their performance while bringing the juice as a coach, you have to be able to communicate to them how to do the lifts properly — through effective and efficient cues. Here, take a sample sip of some of my juicier cues.
Peaking for Sport
Peaking for Sport
If speed is what we’re going after, then why do the weights on both our heavy and light days continue to climb, and bar speed continues to fall? As we get deeper into the competitive season and continue to put more tonnage on the athletes, we are burning the candle at both ends.
How to Program Your Back Training at The U
How to Program Your Back Training at The U
Over the past few months, some things in my back training have made a big difference — variations coaches often overlook. Considering paused reps at the chest/stomach, slow eccentrics, scap movements with a rowing motion, and handle/grip variations, back training is limitless.
The Rack Athletic Performance Center: Fear the Moose
The Rack Athletic Performance Center: Fear the Moose
The Rack is an athletic performance facility that prides itself on its intelligent, passionate coaches, state-of-the-art equipment, and a community of members who are supportive and thrive in a fun and competitive environment.
Manipulating the Accessory Lane to Kick Ass, Not Get it Kicked
Manipulating the Accessory Lane to Kick Ass, Not Get it Kicked
The purpose of accessory work is to bring up the weak areas of the athletes. It is the time when we do what most people would consider bodybuilding.
WATCH: Howe Military Academy Strength and Fitness Center
WATCH: Howe Military Academy Strength and Fitness Center
Given their expertise in the industry, what better way for the Tate’s to give back and support the school, then to put in place the foundational infrastructure needed to create strong, well-rounded cadets?
Learn to Train X — Teach Your Athletes How to Train
Learn to Train X — Teach Your Athletes How to Train
In this particular clip, Harvey switches gears to provide some personal advice on teaching athletes how to train themselves – a not-so-simple technique that requires trust, buy-in, strategy, and effort.
Sumo Pulls for Athletes
Sumo Pulls for Athletes
We rarely ever did “agility drills” with our athletes, and the majority of their agility scores consistently improved. I’m very confident that proper box squatting and sumo pulls were a major contributor to this. Step-by-step, here’s how to program and cue them for your athletes.
Learn to Train X — Box Squat Technique Fix for Athletes
Learn to Train X — Box Squat Technique Fix for Athletes
In this presentation, Harvey goes back to the often-neglected and rarely taught basics. His first “simple technique”, is a detailed breakdown of how to box squat correctly.
Conjugate U for Collegiate Tennis
Conjugate U for Collegiate Tennis
After reading Conjugate U, I moved forward with implementing the Conjugate Method with my women’s tennis team. Here’s what we accomplished this past season.
The Dynamic Effort Method with Beginners
The Dynamic Effort Method with Beginners
Many people will say, “Don’t do it with beginners” and it’s a good thing I’m somewhat anti-establishment because DEM has been a great tool in the development of a lot of beginner-athletes. The simple answer is: just do it.
WATCH: Road Trip Rants — Max Effort Work, Bands and Chains, Jump Training, and Winning
WATCH: Road Trip Rants — Max Effort Work, Bands and Chains, Jump Trainin...
Dave Tate and Nate Harvey compare exercises for strength sport and team sport athletes, discuss training with bands and chains, examine the value of jump training, and debate the importance of personal records vs. podium finishes in the sport of powerlifting.
My RPR Level I Certification Workshop Experience
My RPR Level I Certification Workshop Experience
So, how does this voodoo work? Honestly, I’m not sure. I don’t really care, though, because I know it works and has been a big asset to my training during the past couple of years.
A Semester with Conjugate U
A Semester with Conjugate U
After meeting Nate Harvey and reading his ebook, I decided to try out a conjugate-based system with two of my teams, men’s soccer and women’s volleyball, during the spring semester. Here’s what we did, how it worked, and changes I’m making moving forward.
I Read a Book: Re-Implementing Conjugate Training with More Knowledge
I Read a Book: Re-Implementing Conjugate Training with More Knowledge
When I practiced law, it was a standing joke at our bar that an expert was some son of a bitch from Charlotte who had read a book. Well, I read a book.
6-Week Lower Body Accessory Lane Progressions
6-Week Lower Body Accessory Lane Progressions
The main purpose of this is to get you some change-up in your program and get you thinking outside your usual movement selection. I have been doing this in the gym myself and it’s amazing how mentally refreshing it can be.
Training, Therapy, and Coaching at Rekovery Athletics
Training, Therapy, and Coaching at Rekovery Athletics
Owned and operated by Ken Nowicki, this facility services its members with the highest level of soft tissue, neuromuscular, and fascial stretch therapy available, through an individually-tailored injury assessment and treatment process.
Register Today: Upper Mid-West Sports Performance Symposium
Register Today: Upper Mid-West Sports Performance Symposium
On July 14th and 15th at Southside Athletic in Burnsville, Minnesota, Jim Jarvis will be hosting the Upper Mid-West Sports Symposium. Click here to register.
Full 9-Week High-Mileage Conjugate Meathead Program
Full 9-Week High-Mileage Conjugate Meathead Program
If you’re looking for a way to keep your strength up without destroying your body day in and day out, this is the program for you.
WATCH: How to Set Up Bands Correctly for the Squat, Bench, and Deadlift
WATCH: How to Set Up Bands Correctly for the Squat, Bench, and Deadlift
Your setup will vary depending on the equipment you’re using and the lift you’re performing. This article includes a step-by-step video guide to ensure you’re getting the most out of your bands.
Transforming Strength and Conditioning at Livonia High School
Transforming Strength and Conditioning at Livonia High School
In three years, Chad Smith has revamped an old practice gymnasium into one of the best training facilities in the country. It’s amazing what you can do with some drive and showing your administrators some initiative.
In-Season Training Considerations to Uphold Off-Season Progress
In-Season Training Considerations to Uphold Off-Season Progress
Many programs account for energy system considerations and athlete deficiencies, but there are a number of other factors I believe are incredibly important for transitioning from off-season to in-season training.
WATCH: How to Box Squat with the Rackable Cambered Squat Bar
WATCH: How to Box Squat with the Rackable Cambered Squat Bar
Not only does this bar help avoid the wear and tear a straight bar can have on your shoulders, but it also enables you to build strength while using less weight and perform several very useful exercise variations.
WATCH: Equipment Feature — Westside Inverse Curl
WATCH: Equipment Feature — Westside Inverse Curl
This machine enables hamstring training in multiple positions, at any intensity level desired, for both strength and sport athletes.
Optimum Personal Training: The Most Important Athlete Is the One That’s Currently Training
Optimum Personal Training: The Most Important Athlete Is the One That’s ...
Josiah O’Brien’s belief is that every athlete deserves individual attention, and requires it to reach their best performance. This is why every program is tailored to the client and why the client receives full undivided attention for the whole time they are in session.
Fall Training for Wrestlers: Programming and Deload Weeks
Fall Training for Wrestlers: Programming and Deload Weeks
In theory, it’s good to force your athletes to take a deload every fourth week. In reality, it rarely works out for the best. Here’s an alternative option and a sample program that will keep things rolling in the right direction.
WATCH: Table Talk — Advice for Starting a Powerlifting Gym
WATCH: Table Talk — Advice for Starting a Powerlifting Gym
Choosing equipment? Finding a building? Designing the gym layout? No, there’s a step before all of these things.
WATCH: Equipment Feature — The Iron Neck and 5 Exercises for Athletes to Perform
WATCH: Equipment Feature — The Iron Neck and 5 Exercises for Athletes to...
Neck training is vital for athletes of contact sports. Without requiring the use of large, expensive pieces of equipment, these five exercises with the Iron Neck will prepare your athletes through many planes of motions.

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