Bullet-Proof Knees for Strongman
Bullet-Proof Knees for Strongman
Strongman is a brutal sport to train for and can take a toll on your knees if you're moving and using tools improperly. Make these few tweaks to your training and you'll be pain-free. I guarantee it.
5 Strict Press Cues for the Strongman
5 Strict Press Cues for the Strongman
The American log press record holder Rob Kearney used to avoid strict pressing as he was able to rely on his massive split jerk to get him over 400 pounds on the log. Once he incorporated strict pressing, as well as other accessory lifts to build his shoulders, he pressed 475 pounds for a new American record.
8-Week Beginner Post Quarantine Strongman Program
8-Week Beginner Post Quarantine Strongman Program
This 8-week program is perfect for those who are just getting into strongman, or for those who have been doing bodyweight and band workouts for the last few months.
LISTEN: Table Talk Podcast #54: Strength History
LISTEN: Table Talk Podcast #54: Strength History
We're looking at freaky feats of strength across the board of strength sports. Listen to this first Table Talk podcast: Strength History.
Storage Unit Training for Strongman
Storage Unit Training for Strongman
Storage units make for excellent workout facilities, but there are several things to consider when choosing one: Location, size, cost, terrain, amenities, and more.
A Beginner's Guide to Programming Conjugate for Strongman
A Beginner's Guide to Programming Conjugate for Strongman
Interested in creating your own strongman conjugate program? I consulted with the experts and wrote a guide to give you all the information you need to set yourself up for strength gains in your lifts — where it matters.
3 Things I Learned From Training My @ss Off with Dave Tate
3 Things I Learned From Training My @ss Off with Dave Tate
The Train Your @ss Off with Dave Tate event was not only a life-changing experience; it was also truly something I will remember forever. It has made me a better coach, a better training partner, and a better overall human because it helped me figure out what is truly important in my life.
12-Week Powerlifting/Strongman Hybrid Program
12-Week Powerlifting/Strongman Hybrid Program
How are strongman and powerlifting related and how do you combine the two in a program? This is something Dave Tate wanted me to write, so here it is.
8 Weeks to a Strong(er) Overhead Press
8 Weeks to a Strong(er) Overhead Press
Whether you compete in a sport with overhead events like strongman, or you just like being able to press something heavy overhead, this program is for you. The following 8-week program will provide two upper body days per week to help build the overhead press.
LISTEN: Table Talk Podcast Clip — What is NEVERsate?
LISTEN: Table Talk Podcast Clip — What is NEVERsate?
NEVERsate started off as a band name and became the name of Brian Alruhe's gym — but there's more to the name than that.
Run a Successful High School Strongman Contest with This Christmas List
Run a Successful High School Strongman Contest with This Christmas List
If Santa and his reindeer deliver these items, you’re guaranteed to have a great Christmas and an amazing strongman contest at your school!
WATCH: How to Implement Strongman into Your Powerlifting Training [Whiteboard Edition]
WATCH: How to Implement Strongman into Your Powerlifting Training [White...
If you're interested in doing some strongman movements but are hesitant because you're in the middle of a program, don't be! Brian Alsruhe will show you how to implement those movements into your current program.
WATCH: Atlas Stone Tutorial with Brian Alsruhe
WATCH: Atlas Stone Tutorial with Brian Alsruhe
Even if you're not a strongman competitor, the Atlas Stone's benefits have carryover to the Big Three. Besides, it's fun to train something new. So what are you waiting for? Grab an Atlas Stone, heavy med ball, or sandbag so we can get started!
How to Choose the Right Christmas Gift
How to Choose the Right Christmas Gift
A short Christmas gift guide for different types of strong people (including yourself).
What If No One Was Watching?
What If No One Was Watching?
One might act a certain way at a concert Saturday night but act entirely different at church Sunday morning... and of course, one might lift a certain way for the sake of Instafamousness and socialookatmedia versus how they should lift and train for the pending meet or competition.
How to Use Knee Wraps for Strongman
How to Use Knee Wraps for Strongman
Strongman is a brutal sport that will beat your joints up, so you might as well take all the precautions that you can. That means that knee wraps, knee sleeves, and elbows sleeves are musts.
5 Christmas Gifts for a Crazy Strongman Hermit Who Lives in the Woods
5 Christmas Gifts for a Crazy Strongman Hermit Who Lives in the Woods
Now that I’m out in the middle of nowhere, I’m looking forward to beginning my descent into hermitude and madness as I train alone. Picture Jack Nicholson’s character in "The Shining" except more swole because of these 5 items.
WATCH: Farmer's Walk Tutorial with Brian Alsruhe
WATCH: Farmer's Walk Tutorial with Brian Alsruhe
Fun fact: the farmer's walk is one of Brian Alsruhe's favorite exercises of all time. It works your grip, back, traps, biceps, core, and calves... what's not to love?
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.
WATCH: Giant Sets with Brian Alsruhe
WATCH: Giant Sets with Brian Alsruhe
Brian Alsruhe's training style is going to be different than what you'd usually see at the elitefts S5 Compound, but that certainly didn't stop him or Team elitefts athletes from exchanging ideas and having a good time.
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.
7 Reasons Why Conjugate For Strongman Makes Sense
7 Reasons Why Conjugate For Strongman Makes Sense
Strongman, like any strength sport, can be programmed intelligently, allowing an athlete to reach their zenith for that time in their life. No training style has allowed me to do that quite like the conjugate method.
LISTEN: Table Talk Podcast #33 with Brian Alsruhe
LISTEN: Table Talk Podcast #33 with Brian Alsruhe
Brian Alsruhe, Maryland's Strongest Man and owner of NEVERsate Athletics, pays a visit to the S5 Compound to train and to talk with Dave Tate on a Table Talk Podcast episode.
WATCH: I am Clint Darden
WATCH: I am Clint Darden
“I don’t need a psychiatrist. Give me a squat rack and a deadlift platform and a bench and a couple of Atlas stones, and that’s my psychiatric chair right there.” Everyone needs a safe haven, and elitefts coach Clint Darden has found his at the House of Biceps in Cyprus.
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.
What To Do When You Are Stuck
What To Do When You Are Stuck
If your lifts are stagnating, it's time to think and look outside of the box.
WATCH: Training Frequency Considerations for Strength Sports
WATCH: Training Frequency Considerations for Strength Sports
Keep in mind the training frequencies listed here can still vary a lot depending on the person. These are just numbers to keep in mind as you figure out the best frequency for you!
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.
Competition Report: Brute Strength Gym’s Spartacus Strongman
Competition Report: Brute Strength Gym’s Spartacus Strongman
This competition was preceded by my dad's unexpected death, a delay in his death certificate, and burying him the Monday before my wedding. It's been a tough year, and my training and diet reflected that. Still, I did pretty well all things considered.
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.
LISTEN: Table Talk Podcast #24 with Clint Darden
LISTEN: Table Talk Podcast #24 with Clint Darden
Clint Darden is taking some time to travel out of Cyprus and to the U.S., where he's finally made his way to the elitefts S5 Compound as a Table Talk Podcast guest.
Vincent Dizenzo's BAMF Program
Vincent Dizenzo's BAMF Program
A few weeks ago I blogged about how I was mistakenly looking for a one-size-fits-all approach to dealing with my injuries, and my circumstances are different. But with the help of four friends (and my wife), we came up with a BAMF program. Here it is.
Training for Strongman in a Commercial Gym
Training for Strongman in a Commercial Gym
Most strongman competitors I work with don't have a strongman gym nearby — but they do have a commercial gym. This 4-week program will help just about anyone in that all-too-common situation.
The Best Conjugate Training Plan
The Best Conjugate Training Plan
If you understand the conjugate method, can devote 4 to 5 hours of training per week, not competing in sports but is trying to look and feel better, boy, have I got the perfect program for you!
The Mind-Muscle Link
The Mind-Muscle Link
You must slow down to truly get a feel for the mind-muscle connection. I know some of you who do slow-motion reps or time under tension think you do not need to slow down. Well, then, this article is ESPECIALLY for you!
Don't Peak Too Soon: Strongman Training 2 Weeks Out
Don't Peak Too Soon: Strongman Training 2 Weeks Out
You have to learn that 2 weeks before the competition, you aren't going to get stronger. All you can really do is screw things up. Don't lift 1RMs; instead, deload or train with lighter weights. You want to peak at the competition, not in training.
10 Things You Can Start Doing to Extend Your Lifting Career
10 Things You Can Start Doing to Extend Your Lifting Career
To this day, I still have new members of my gym argue with me on nutrition and training, only to regret not listening later on. Follow these tips and you will not only continue to get stronger for years to come, but you will also stay injury-free.
WATCH: Jump Into Your Next Contest
WATCH: Jump Into Your Next Contest
The best part of strongman is that you don't know what to expect — and that's what makes it so fun! Rather than worry about having the "right" equipment, Matt Mills says you should jump in and compete.
The Grand Unified Theory of Everything
The Grand Unified Theory of Everything
A few years ago, I attempted to bring 4 strength sports together into a training plan for rugby. This time, I want to delve deeper into the framework that makes up the programming of these sports and how we can program them into a usable athletic development plan.
WATCH: Build Your Press 9 Ways
WATCH: Build Your Press 9 Ways
Don't be afraid to mix up your workout routine with something new. Try a new exercise and see if it works well for you. That's what I did today, and it ended up being a solid workout session. Plus, my bench press has felt stronger every week. Try it! What've you got to lose?
The Best Bang for Your Buck: SS Yoke Bar
The Best Bang for Your Buck: SS Yoke Bar
elitefts equipment is worth every single penny, especially when you can get multiple exercises out of a single item. But not everyone has the time to figure out what to do; that's where this article series comes in, starting with the SS Yoke Bar.
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.
How to Prepare for a Strongman Death Medley
How to Prepare for a Strongman Death Medley
Programming for a death medley event can be tricky. Many people make the mistake of going too heavy right away with maybe one top set — a recipe for disaster. Instead, try out my recipe for a successful death medley.
Editor's Letter for May
Editor's Letter for May
Click for a sneak peek of what's to come in the month of May, including the updated Team elitefts roster of new athletes, coaches, and columnists. We'll also recap April's top-5 coaching blogs, training logs, and articles.
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.
Editor's Letter for April
Editor's Letter for April
Take a look at what we can expect to read from Matt Mills, JP Carroll, Chris Cooper, Mark Dugdale, Swede Burns, Matt Ladewski, and Dave Tate this month. Inside we'll also rewind to March to see the most popular content from your favorite guest writers, columnists, coaches, and athletes.
The Most Exciting Thing I've Ever Seen at a Bodybuilding Show
The Most Exciting Thing I've Ever Seen at a Bodybuilding Show
Before the Men's Bodybuilding Finals could begin on stage, strongman had to finish the Stone Over Shoulder event. My first reaction was a giant eye roll. As if anything else couldn’t be any more boring than watching guys pose, I instead get to watch 400-pound men lift stones. Yay me.
Gain Weight in Your Off-Season with This Meal Plan
Gain Weight in Your Off-Season with This Meal Plan
After reading Mark Dugdale's recent off-season diet article, I thought I would write about what my current diet in the off-season is like as well. Not only will I share my current off-season diet, but I'm also going to write about my process for gaining weight — not fat, but muscle.
Matt Mills Finishes in 18th Place of 40 at the 2019 Arnold Amateur Strongman World Championships
Matt Mills Finishes in 18th Place of 40 at the 2019 Arnold Amateur Stron...
I might not have made it as a top-10 heavyweight finalist in the 2019 Arnold Amateur Strongman World Championships, but I sure learned a lot while I was there. Plus, I'll be sure to apply everything I learned this time around at my next competition.
Viva La Flama Blanca: An Interview with Anthony Fuhrman
Viva La Flama Blanca: An Interview with Anthony Fuhrman
Between three jobs, strongman competitions, and his appearance on The Titan Games, 105-kilogram World's Strongest Man Anthony Fuhrman shares his thoughts on pro middleweight strongman issues, meeting one of his childhood idols, and Taylor Swift.
12-Week Strong(wo)man Program for the Off-Season
12-Week Strong(wo)man Program for the Off-Season
This month's featured program is great for those who've recently finished training for a contest and are getting into the nitty-gritty of off-season training. It'll keep your gains coming in at a steady pace, improve your base strength, and help you peak while training for your next contest.
Add 100 Pounds to Your Deadlift
Add 100 Pounds to Your Deadlift
I decided to go back to powerlifting and tested out where my sumo deadlift was. The first time I went back to it, the weights were flying off the floor, and I went on to pull 800 pounds at the meet — a 100-pound increase in my deadlift. If I can do it, so can you. Read on to learn how I did it.
Takeaways From My First Strongman Competition
Takeaways From My First Strongman Competition
Powerlifting gave me a great foundation for strongman, but I still had to do a lot of training for it. Even though I technically qualified for USS Nationals, I want to make sure I can handle heavier events before I even think about competing.
The Jacked Drifter with Dave Tate and Mark Valenti
The Jacked Drifter with Dave Tate and Mark Valenti
In this collaborative podcast, Zach Gallman and Mark Valenti bring on Dave Tate as a guest. Together, the trio talks about a variety of subjects, including elitefts' history, Crossfit, the shift from geared to raw powerlifting, and more.
How to Squat for Strong(wo)man
How to Squat for Strong(wo)man
Even though squatting is rare in the lower levels of strong(wo)man competitions, I believe it's something we still need to work on as an accessory movement. Grab some of your elitefts specialty bars, and I'll show you the ropes.
WATCH: Why Do I Always Wear a Belt?
WATCH: Why Do I Always Wear a Belt?
This question makes me want to bite someone's head off. But then I remember it’s one of those questions that also requires me to take a step back and reflect on how I got to where I am today. That’s an extremely valid question and one I haven’t answered in many years.
Get Bigger, Stronger, and Leaner with 1 Move
Get Bigger, Stronger, and Leaner with 1 Move
All you need is one technique: one-motion log press. That's it. No more, no less. Just that. One. Singular. Technique.
10 Items for Serious Strongman Competitors
10 Items for Serious Strongman Competitors
Gyms only go so far in mimicking the items used in strongman competitions, so read on to start building your personal strongman training arsenal.
Don't Be a One-Trick Pony
Don't Be a One-Trick Pony
You see it all of the time. That one person in strongman training who posts the same lifting videos on social media every day—oh, look, he’s deadlifting again. Sure, he is an amazing deadlifter, but unfortunately for him, the sport isn’t called “being a good deadlifter.”

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