Become a Faster Competitor with This Program
Become a Faster Competitor with This Program
In this program, you will use strength and conditioning, and all of the gears in between to be an energy-efficient player. Consider this an extension of my sumo deadlift article published in January of 2021.
How to Make It Big as a Strength Coach: Sacrifice to Advance Your Career
How to Make It Big as a Strength Coach: Sacrifice to Advance Your Career
Now, it’s time to expect the unexpected, ask questions, be proactive, continue your own education, take it to the edge, sacrifice, present yourself accordingly, hustle, and seven more to-dos (part three of three)!
Giant Sets for Size and Strength
Giant Sets for Size and Strength
Skimping out on accessory work because you don't have enough time? Get a nasty pump with giant sets and kiss your time constraints goodbye.
10-Week Program Jumpstart—Old to Athlete
10-Week Program Jumpstart—Old to Athlete
This program is for those of us who love to train but don’t compete, want to look better, maintain strength, and be able to show our kids who's boss.
Bodyweight Training for Lower-Body Strength and Power
Bodyweight Training for Lower-Body Strength and Power
We should not lose sight of the benefits that bodyweight training provides. Take a break from the barbell and machines and try Prison Squats, Nordic Leg Curls, Jump Squats, and Jump Tucks for newfound strength and explosiveness.
One Training Size Fits One
One Training Size Fits One
Believe it or not, you don't need the assistance of a research team to make your training, health, and life decisions. Here's how to navigate through your uniqueness from identification to decision making.
Conjugate for Throwers—Putting Your Athletes on the Right Trajectory
Conjugate for Throwers—Putting Your Athletes on the Right Trajectory
Conjugate training can make a huge difference in track and field athletes' overall performance. For throwers in particular, give this conjugate workout a try and see the improvement for yourself.
What's Most Important?
What's Most Important?
This is a question that we need to ask ourselves as many times as possible year after year because everything we do on a daily basis needs to be grounded on our answer.
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.
Does the 225 Bench Press Repetitions Test Even Matter?
Does the 225 Bench Press Repetitions Test Even Matter?
In a published journal article, we examined 31 football players on the 225 Test (and we also collected some velocity data, so hold on to your hats for future publications from this data set) to see if this test made any difference in playing time.
Smarter Programming for the Competitive Box Athlete
Smarter Programming for the Competitive Box Athlete
Believe it or not, it is possible to train multiple qualities at the same time. Athletes all over the world are training that way and making huge strides.
The End of My Era as a Strength and Conditioning Coach
The End of My Era as a Strength and Conditioning Coach
I have left collegiate strength and conditioning because I'm concerned with where we're going as a profession. I still want to be a positive force for the profession, but I'm not sure how to help. I'll try to keep being a voice of change for positivity.
Why Are We Doing This?
Why Are We Doing This?
Here, in this article, you will find the answer to why accomplished coaches and athletes I’ve been fortunate enough to know gravitate toward the iron and have made it a core element of their life.
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.
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.
Are Bands a Bad Idea for Rotator Cuff Strengthening?
Are Bands a Bad Idea for Rotator Cuff Strengthening?
The proper resistance profile for strengthening external rotation should have less resistance in fully lengthened and fully shortened muscles and more resistance in mid-range lengthed muscles. While bands are great tools, they aren't so great for strengthening rotator cuffs.
WATCH: The Method Behind Brian Alsruhe's Training [Whiteboard Edition]
WATCH: The Method Behind Brian Alsruhe's Training [Whiteboard Edition]
Brian Alsruhe's background in strongman, martial arts, MMA, and counter-terrorism led to his training system being "messed up" and unique from everyone else's. Despite that, he's found great success with his programming and will be breaking it down in this video.
How Athletes Come to College
How Athletes Come to College
I never cease to be amazed at how messed up new collegiate athletes are when they start lifting in the weight room. Year in and year out, this keeps happening without any sign of improvement. Why does this keep happening?
66 Lessons for Freedom, Happiness, and Physical Excellence
66 Lessons for Freedom, Happiness, and Physical Excellence
I recently wrote down things I’ve learned that helped me change my life, and I hope this list of those lessons helps you break through whatever you feel is holding you back and achieve optimal health, wellness, strength, success, freedom, and happiness.
The 5 Dysfunctions of a Team: Lack of Commitment, Avoidance of Accountability, and Inattention to Results
The 5 Dysfunctions of a Team: Lack of Commitment, Avoidance of Accountab...
In my last article, I went over 2 of the 5 dysfunctions of a team. Here, I'll cover the remaining 3 and how to bring the team closer together.
We Pick Things Up and We Put Them Down
We Pick Things Up and We Put Them Down
A coach once asked me, "Why do you lift?" My reply: "If aliens landed here and saw a basketball game going on, they wouldn't have any clue what was happening. But if they saw lifting, they could at least wrap their heads around what they were seeing."
WATCH: Fighter Mentality with Brian Alsruhe
WATCH: Fighter Mentality with Brian Alsruhe
Growing up in the ‘80s, Brian Alsruhe found strength in Arnold Schwarzenegger, Sylvester Stallone, and He-Man. The one thing these people (and cartoon character) had was muscles; therefore, he’d need muscles to be strong. That brought him to martial arts, forming a strong mindset, and eventually, to strongman.
Selecting Appropriate Exercises for Youth Athletes
Selecting Appropriate Exercises for Youth Athletes
Parents are understandably worried about their children starting strength training. Ease their minds by selecting appropriate exercises for their kids.
Neck Training Guidelines to Reduce Incidences and Severity of Concussions
Neck Training Guidelines to Reduce Incidences and Severity of Concussions
A strong neck is critical to preventing concussions in athletes participating in contact sports — but what are the best ways to strengthen necks?
Opportunity Over Money
Opportunity Over Money
I'll take an amazing opportunity over high pay for $500, Alex...
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.
Progressions in Exercise Selection Based on Technical Proficiency
Progressions in Exercise Selection Based on Technical Proficiency
I firmly believe you have to start at the simplest movement that someone can master correctly, and then, over time, progress from that simple movement to the more complex movements. The process is one of progressive skill acquisition.
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 5 Dysfunctions of a Team: Absence of Trust and Fear of Conflict
The 5 Dysfunctions of a Team: Absence of Trust and Fear of Conflict
I used the book The 5 Dysfunctions of a Team to help bring my athletes closer together, especially when there was a major shift in the team. These exercises helped bring us closer together and improved performance and morale.
5 Alternatives to Olympic Lifts
5 Alternatives to Olympic Lifts
I have nothing against the Olympic lifts. They're fantastic movements that create explosive power. It's just that there are safer alternatives that still force the lifter into triple extension.
Combining Dynamic Hip and Stabilization Drills for Runners
Combining Dynamic Hip and Stabilization Drills for Runners
Strength training for runners is the chassis that underpins the abilities of speed and endurance to help these withstand practice and compete at a higher level — no meathead approach here! Plus, all you need for this program is a buddy and a band. Easy peasy.
How My Programming's Improved Over the Years
How My Programming's Improved Over the Years
I love and hate programming. When I'm doing research and reading stuff, my brain goes a million miles per hour. Of course, everything I read seems like the greatest idea ever, so I have to dial it down, but I've gotten better at it over the years, and it shows.
Specialized: The Baseball Training Manual
Specialized: The Baseball Training Manual
I'm no wizard when it comes to baseball, but I'm about to blow your mind: My team lifts heavy, keeps volume down on max effort work, does a lot of speed work, and I don’t condition the strength out of them.
Hard Lessons Learned From Half a Lifetime of Lifting
Hard Lessons Learned From Half a Lifetime of Lifting
With a bachelor's degree in exercise science, a master's degree, and a doctorate in the works, you think I'd be smart about how I trained. Well, think again! I've spent most of my life training like an idiot. Don't make the mistakes I did. Learn from them.
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?!
Applying The French Contrast Method to Beginners
Applying The French Contrast Method to Beginners
As with all great articles and ideas, this one was inspired... by a controversial tweet. Rather than rail against the idea that newbies shouldn't use the French Contrast Method, I argue that this training method actually may be suitable for beginners in some situations.
WATCH: Matt Rhodes' Problems with Sports Coaches
WATCH: Matt Rhodes' Problems with Sports Coaches
Strength coaches have a lot of problems to deal with. Some of those problems come from the strength coaches themselves, but don't even get him started on the sports coaches... too late, though. We got him talking about them.
7 Items Rugby Players (and I) Can't Lift Without
7 Items Rugby Players (and I) Can't Lift Without
I am seeing that the specific injuries that are inherent in rugby need a modified program that’s not using traditional training equipment to get results, so here are 7 of my non-traditional tools of the trade.
WATCH: Back Training with Justin Harris
WATCH: Back Training with Justin Harris
“Dumbbell rows are bodybuilding burpees.” For more wisdom and the full post-Table Talk Podcast workout with Justin Harris, read on. This back workout is complete with pull-overs, pull-downs, deadlifts, and multiple row variations (one by which Justin deems as the best lat exercise there is).
My Biggest Mistakes as a Strength and Conditioning Coach
My Biggest Mistakes as a Strength and Conditioning Coach
These are just a few of my mistakes, and I've made many more than the ones listed here. Remember, mistakes are just lessons, so if you haven’t made any mistakes, you haven’t learned any lessons.
Collegiate vs. Private Sector Strength and Conditioning with Brian Bott
Collegiate vs. Private Sector Strength and Conditioning with Brian Bott
What are the pros and cons of being a strength coach at the collegiate level or in the private sector? The similarities? The differences? Coach Brian Bott, former University of Wisconsin strength coach-turned-founder of Sports AdvantEDGE, tells all in an interview.
Don't Be Afraid to Try
Don't Be Afraid to Try
A self-made millionaire once told me that we all have great ideas; it's just that 99% of people don't act on them. Those words came to mind this summer when I took the largest step I've ever taken out of my comfort zone...
Muscle Doc's Big(gest) Three: Core Movements for Strength and Performance
Muscle Doc's Big(gest) Three: Core Movements for Strength and Perfo...
When we talk about the Big Three, we're usually talking about squats, deadlifts, and bench presses. Well, guess what: There are even more bigger and better Big Three movements out there. Find out what they are if you dare...
What I've Learned From the Mistakes I've Made as A Trainer
What I've Learned From the Mistakes I've Made as A Trainer
It’s great you can point out each origin and insertion of every muscle, but your client doesn’t care. Your end goal is to get your client results and to make them feel better about themselves — not getting them to the point where they're limping out of your gym.
6 Keys to Starting A High School Strength and Conditioning Program
6 Keys to Starting A High School Strength and Conditioning Program
When starting a high school strength and conditioning program, be sure to implement rules early on and communicate clearly… and those are only a handful of things to get your program off the ground running.
I’m Going To Die
I’m Going To Die
As I close in on turning 50 this next March, I admit that death has had a much more profound impact on me, to the point of almost making me dwell on it... and taking a 3,000-mile-long trip to spend time with my mother-in-law who has stage-4 cancer didn't really help much, either.
Pushed by Pain, Pulled by Purpose
Pushed by Pain, Pulled by Purpose
I hope my story encourages you to realize that your past does not hold you back, no matter the story. There is always a way to use negative experiences for good and help others. It is also at that point you are no longer pushed by pain, but otherwise, pulled by purpose.
Listen and Learn: How I'm Developing My Staff
Listen and Learn: How I'm Developing My Staff
When you sit and yammer at people, like most of us do in our leadership developments, we aren’t developing leaders… We’re gaining followers. Be quiet and listen to others' ideas and examples and learn from them, just as they'll learn from you.
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.
4 Mistakes Fallen Leaders Are Prone To
4 Mistakes Fallen Leaders Are Prone To
Wealth, power, and fame. Some might say those are inherently negative characteristics. I, however, believe the way those characteristics are wielded determines whether they are good or bad.
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.
Build a Professional Rugby Team Through This Academy Program
Build a Professional Rugby Team Through This Academy Program
I am currently working as a consultant for a pro rugby team, and I was asked about the type of player I would require moving into a pro team. Fair warning: What I wrote here may be considered heretical in the strength and conditioning world...
Putting Our Equipment to the Test at Monster Garage Gym
Putting Our Equipment to the Test at Monster Garage Gym
It's one thing to read about elitefts equipment, but it's something altogether different to see it being used in the hands of competitive powerlifters at Monster Garage Gym.
8 Levels of Delegation for Successful Management
8 Levels of Delegation for Successful Management
Your employees are like your clients in the gym. They want to build their skills and strengths and hopefully, are able to do it on their own. If you're unable to manage your management, you are doing your employees and yourself a major disservice.
WATCH: Joe Sullivan Demonstrates Crocodile Breathing
WATCH: Joe Sullivan Demonstrates Crocodile Breathing
The cue "push into your belt" has lifters focusing on the front of their bodies. But this operates under the assumption that the torso will expand in 360 degrees, not just out toward the front. In order to have the best brace, we need to rework our understanding of doing so in the first place.
WATCH: I am Vincent Dizenzo
WATCH: I am Vincent Dizenzo
“To be able to give back is a much bigger legacy than anything you’ll leave on a platform.” elitefts coach Vincent Dizenzo finds his calling in helping others by passing on knowledge, especially when it comes to dieting and weight loss.
What A Powerlifter Can Learn From An IFBB Pro
What A Powerlifter Can Learn From An IFBB Pro
As strength athletes, we care only about lifting the weight from Point A to Point B, but from a bodybuilding perspective, that is dead wrong, but how does that translate to powerlifting? The idea is to challenge the muscle — not just focus on completing reps and sets.
How Many Times A Day Do You Train?
How Many Times A Day Do You Train?
One of the hardest things I've ever done was train less. But thanks to a little advice from Dave Tate, I started looking at training in a whole new light. Strength comes from so much more than lifting heavy weights in the gym.
Have Young Athletes Really Changed?
Have Young Athletes Really Changed?
Enough with the "back in my day, kids did this..." crap. Today is today. Things haven't changed that much, and if you can't adapt to what has changed, maybe you shouldn't be a strength coach.

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