Problems of Progression
Problems of Progression
During my humble personal training career, I’ve witnessed some interesting training philosophies that personal trainers have in relation to training their clients and themselves.
EliteFTS Spotlight: Juliet Deane
EliteFTS Spotlight: Juliet Deane
I’ve been reading the site for a while, but we have our own training studio business, and in the past couple of years, it’s been about a hundred-twenty-five miles an hour, every single day.
Powerlifting Sport Psychology Training
Powerlifting Sport Psychology Training
Have you ever been to a powerlifting meet and heard someone boast about colossal training lifts?
 Cardio for the Strong
Cardio for the Strong
No matter who or what your goal is, I feel some form of cardio will help you reach that goal faster.
 Under The Bar: The S-4 Weekender Program
Under The Bar: The S-4 Weekender Program
I'm still not quit sure how it happened, but over the course of the past twelve months, we have attracted a group of competitive powerlifters into our gym. It was not that long ago that I retired from the sport and spent my weekends training with one or two other guys, and that was it.
 Performance Training to Look Better
Performance Training to Look Better
Performance training for improved looks is a concept that seems to get lost behind the dozens of magazines that promote your favorite bodybuilder and the supplements they’re trying to sell us.
Reach a 1000-lb Squat Easily
Reach a 1000-lb Squat Easily
When I went to local meets and saw 600-lb squats, I thought about how cool it would be to achieve that strength. Boy, times they do change.
Going Raw
Going Raw
I’m a lifter just like you. I’m not a trainer nor do I have any connection to the strength and conditioning field outside of elitefts™.
 Training Individuality
Training Individuality
In powerlifting, there are many different paths to achieve our lifting goals.
EliteFTS Spotlight: Al Caslow
EliteFTS Spotlight: Al Caslow
This week's EliteFTS Spotlight focuses on powerlifter Al Caslow, the newest EliteFTS sponsored athlete and member of the Q&A staff. Al is currently ranked #1 in the world in the 165 pound class.
 Memoirs of a Strong(er) Beta Tester: Part 2
Memoirs of a Strong(er) Beta Tester: Part 2
As with my last article, my goal is to give you a glimpse into what I did and how I felt while beta testing Dave Tate’s Strong(er) Program.
Separate from the Pack
Separate from the Pack
After serving four years in the Marine Corps and one tour in Iraq, I was finally done. I had served my country valiantly and fought for my freedom. I said to myself, “It’s time to let loose.” So I did exactly that. Five months and thirty pounds of fat later, I was a mess.
 Hip Strength for Speed Development: Part II
Hip Strength for Speed Development: Part II
In my last article, I outlined the four qualities that must be trained to improve speed—relative body strength, hip stability, elasticity/reactivity, and rate of force development. I quickly touched on the subject of developing strength in a hip hyperextended position. In my opinion, this can unlock the speed potential of any athlete.
Proof of Life
Proof of Life
One of my favorite moments in the history of powerlifting is Doc Rhodes’ third deadlift at the 1977 IPF Worlds in Australia. Rhodes was in the 165-lb weight class and had squatted 512 lbs and benched 374 lbs.
The Perfect Program: For Lifters and Coaches Alike
The Perfect Program: For Lifters and Coaches Alike
Here’s the deal. All sound programs work and they work well. The best one is your preference. However, there’s a catch to everything and this has more than one.
Product of Your Desires
Product of Your Desires
You hear people talk all the time about how someone is a product of his or her environment. This is almost always the case when someone has done something wrong, and the argument is used as an excuse for the person as if they had no choice in the matter other than to become what their environment leads them to
 A Better Way to Achieve Fat Loss
A Better Way to Achieve Fat Loss
Forget what you think you know about losing fat and pay attention. The best way to lose fat is to train for performance.
 Under The Bar: WTF
Under The Bar: WTF
Have you ever been asked a question or heard a statement that made you think or say, “WTF?!?”
 GPP Considerations for a Six-Week Collegiate Post-Competitive Block
GPP Considerations for a Six-Week Collegiate Post-Competitive Block
At Northwestern State, we inform our teams that their off-season begins once their season completes but not as a means of max effort or dynamic effort. This block solely works to reestablish their initial general physical preparedness (GPP).
 How Strict Should Your Exercise Form Be?
How Strict Should Your Exercise Form Be?
When it comes to weight training, there are generally two schools of thought when it comes to exercise form. First, you have the typical personal trainer “fitness experts” who say that you should perform all lifts with light to moderate weight and use very slow and controlled movements.
The Origin of 5/3/1
The Origin of 5/3/1
In the summer of 2005, I was burned out from competitive powerlifting. I was tired of bench shirts, box squats, bands and being fat.
Advice to the Beginner and Elite
Advice to the Beginner and Elite
When we begin to train, usually the goal of most lifters is to get big and strong. On this path, our goals stay in that realm, but how we reach them becomes ever changing and more difficult as we push our genetic and mental limits.
 Interview with Jeremy Frey
Interview with Jeremy Frey
I first started lifting when I was about 11-years-old. I started doing little things before this time, but I entered a weight room when I was about 11-years-old.
Sometimes More Is Better
Sometimes More Is Better
One of the first things we learn in the fitness industry—whether you’re a trainer, a gym rat, or that “newbie” who is still wet behind the ears—is that more isn’t always better.
Sporting Parents from a Coach’s Perspective
Sporting Parents from a Coach’s Perspective
I know that the EliteFTS.com website and article listings that I look forward to each and every Friday are usually reserved for strength and lifting as well as articles of an informative nature. However, I’m writing one myself from a different perspective.
 Gain One Inch on Your Arms in Thirty Days
Gain One Inch on Your Arms in Thirty Days
Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old “Iron Guru” that I hadn’t heard before. It got me thinking about Vince.
 The Biggest Gimmick in Strength and Conditioning
The Biggest Gimmick in Strength and Conditioning
I’ve been to a ton of seminars in the past year, and every single time I came away confused on the most effective way to design a strength and conditioning program for high school athletes. One of the most conflicting methods used when talking about speed training is overspeed.
 Thirty Days Without Weights: Part III
Thirty Days Without Weights: Part III
Many bodybuilders and physique specialists have wanted to know more about how to gain muscle mass using basic, body weight exercises.
5/3/1 In A Commercial Gym: Observations
5/3/1 In A Commercial Gym: Observations
Because of a major career change, I’ve recently relocated to a new city. With this move, and all the bullshit that goes along with moving, I’ve been forced to endure the misfortune of trying to find a new gym
 Pull-up Progression (Part 2: SHWt Edition)
Pull-up Progression (Part 2: SHWt Edition)
You’ve probably read the first part of “Pull-ups” according to “H” and say to yourself, “Sure, that’s fine, but I can’t even do a single rep.” That’s ok. In this part, we’ll address your need(s) in being able to perform that repetition.
 Under The Bar: The 2009 Underground Strength Session
Under The Bar: The 2009 Underground Strength Session
Before I get to the Underground Strength Session (UGSS) I need to take care of a little business first and bring everyone up to speed with what’s been going on around here. Don’t worry – I’ll be quick and even use bullet points.
 Developing an Effective Strength Training Program
Developing an Effective Strength Training Program
The key for athletic success begins in the weight room. Studies have shown that athletes who participate in a strength training program are faster, quicker, and more explosive, and they have fewer injuries.
 Five Pounds Is Gold
Five Pounds Is Gold
With astounding strength, brilliant technique, and a champion’s will, Andy Bolton returned to the platform and showed us who he always was. And looking at the speed of the 1008-lb deadlift, he’s not finished.
EliteFTS Spotlight: Joel Jamieson
EliteFTS Spotlight: Joel Jamieson
My career as a strength and conditioning coach essentially began at the University of Washington when I interned under a great coach named Bill Gillespie back in the late 1990s.
My Journey into Bodybuilding (Part 3)
My Journey into Bodybuilding (Part 3)
My journey to bodybuilding hasn’t been an easy one. The diet, the cardio, the training—it’s all become old pretty quickly. I’ve found that the most difficult thing about this “sport” is the time you need to invest in it to make it work.
 Raising the Bar Introduction: Blast and Dust
Raising the Bar Introduction: Blast and Dust
Were you fed through a bottle, or were you fed naturally? Did you eat from plastic plates? Stand too close to the microwave? Did you grow up in the ghetto? Are you a recovering drug addict? Is your life a living hell? Are there things about yourself that you don’t like? Do you procrastinate?
 Reevaluation
Reevaluation
Recently, I’ve been on a 10-week decline in the gym. It began with a powerlifting meet that I entered back in November.
Five Random Things I’ve Learned at Westside
Five Random Things I’ve Learned at Westside
You see, unless you train at Westside, you don’t know Westside
The Return of Hardcore
The Return of Hardcore
That’s it. I can’t take it anymore. These sissified commercial gyms and their clipboard holding trainers have just about ruined the weightlifting world.
 Analogies for Understanding: Origins of Strength
Analogies for Understanding: Origins of Strength
Motor units, rate coding, fast-twitch muscle fibers, recruitment capacity—do you have this all down?
 Periodization, Part II: The Science of Peaking
Periodization, Part II: The Science of Peaking
As opposed to the first part of this series, which could benefit anyone who trains seriously, this part is more targeted to an elite audience. Peaking isn’t of much interest to someone who doesn’t compete. Although deloading can be beneficial for any athlete, peaking goes way beyond deloading, and its temporary nature makes it irrelevant for non-competing athletes.
 The “Devil” Bench Workout
The “Devil” Bench Workout
Why is it that whenever I’m in a gym I see people benching the same weight at each workout? It usually goes like this—a person performs a few reps at 185 lbs, then at 205 lbs, and maybe at 225 lbs.
 The Power of the Pack: Your Guide to Survival
The Power of the Pack: Your Guide to Survival
When I first started seriously strength training as a sophomore in college, I did so because everyone else on my dorm floor went down together to the weight room at 4:00 pm.
 Making the Most of College Lifting
Making the Most of College Lifting
College is a wonderful place. It’s the transitional phase between being nestled securely at home close to your mother’s teat and being thrust out into the real world, which I can assure you, is an awful place once you truly appreciate your time in college.
EliteFTS Spotlight: Matt Wenning
EliteFTS Spotlight: Matt Wenning
The subject of this week’s EliteFTS Spotlight is Q&A staff member Matt Wenning. Matt is one of only a handful of people to total over 2600 pounds in professional competition.
My Journey into Bodybuilding
My Journey into Bodybuilding
Well, the diet has started! I decided to cut my off-season down by a few weeks and start dieting. I felt like I was getting to a point where adding more weight would make getting into shape too difficult to accomplish, so I started dieting January 1.
BCAA Supplementation Roundtable
BCAA Supplementation Roundtable
Do we need BCAA supplementation? The debate rages on. The following is an excerpt from Knowledge and Nonsense: The science of nutrition and exercise by Jamie Hale.
 Chain Training
Chain Training
Initially used for accommodating resistance, chains help take into account the body’s natural strength curve. Many people have become familiar with this concept over the last few years as chains have become increasingly popular.
Top 11 Exercises for Athletes
Top 11 Exercises for Athletes
Here are the top 11 movements for athletes. Add them to your rotation and work them hard.
Carnitine L-Tartrate Supplementation for Powerlifters
Carnitine L-Tartrate Supplementation for Powerlifters
When I read that l-carnitine l-tartrate (LCLT) could help me burn fat, recover from exercise, favorably affect my hormone levels, and deliver more oxygen to my muscles, I was intrigued.
EliteFTS Spotlight: Shannon Turley
EliteFTS Spotlight: Shannon Turley
EliteFTS Spotlight is a new weekly feature here on EliteFTS.com where Q&A member The Angry Coach interviews athletes and strength and sport coaches from various disciplines in order to find out more about what they do, how they train and how they do business.
EliteFTS Spotlight: Julia Ladewski
EliteFTS Spotlight: Julia Ladewski
EliteFTS Spotlight is a weekly feature here on EliteFTS.com where Q&A member The Angry Coach interviews athletes and strength and sport coaches from various disciplines in order to find out more about what they do, how they train and how they do business.
 Work Capacity: Do It Stronger, Faster, Harder, and Longer
Work Capacity: Do It Stronger, Faster, Harder, and Longer
There are many elements to strength and conditioning (S&C) training as it relates to mixed martial arts (MMA). Most folks think that it’s all about “strength” or “cardio.”
Monolifting Made Easy: Part 1
Monolifting Made Easy: Part 1
This article applies to three different types of lifters. If you’ve never squatted in a monolift, don’t train consistently in a monolift, or do squat in a monolift but don’t feel solid taking weights out of the monolift, keep reading.
An Interview with Pat Ivey, Assistant Athletics Director, Athletic Performance, Missouri Tigers
An Interview with Pat Ivey, Assistant Athletics Director, Athletic Perfo...
It might seem like I’ve been doing many interviews lately. There’s good reason for this. A few weeks ago, I did an interview for EliteFTS, and I was asked the question, “Who do you feel is getting it done in strength and conditioning?”
Hardcore Extreme Jan. 09
Hardcore Extreme Jan. 09
I’ve been fighting it for a few weeks, but I’m definitely overtraining again. I don’t do shit anymore, but I keep overtraining. One of my training partners asks me what I expect, because don’t sleep. That’s easy. I’m Chad Aichs, and I expect to train hard every day while still getting stronger.
Lifting with Limits
Lifting with Limits
“A man has got to know his limitations.”

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