Hold on to the Damn Ball!
Hold on to the Damn Ball!
Recently, I received a call from the head basketball coach of a team I’m strength training.
Defranco's Gym Gets a Boost of Power
Defranco's Gym Gets a Boost of Power
As many of you probably already know, two months ago I moved my gym into a bigger, more badass facility!
Coordination Training: A Continuum of Development for Young Athletes
Coordination Training: A Continuum of Development for Young Athletes
The myths and falsehoods associated with coordination training are plenty.
Water Consumption
Water Consumption
Here’s an excerpt from Jamie Hale’s book, Knowledge and Nonsense, regarding water consumption.
What You Don’t Know about the Push-up
What You Don’t Know about the Push-up
The push-up is quite possibly one of the best exercises athletes can do.
Q&A with Bob Youngs
Q&A with Bob Youngs
You can have the best program in the world, but if you don’t work hard you’ll make no progress. Your Facebook questions answered!
Two Reasons for Throwing Out Crunches and Sit-Ups
Two Reasons for Throwing Out Crunches and Sit-Ups
The torso musculature was meant to transmit force, not produce it.
Beast Reality, Volume 1
Beast Reality, Volume 1
Before you read this, if you’re impatient, don’t go any further.
One Week of RAW
One Week of RAW
On the 3rd rep of 660 I dropped the bar and decided to walk away without risking injury.
Training Young Athletes and M.O.L.D
Training Young Athletes and M.O.L.D
The long-term approach to youth fitness and sport training is an essential ingredient and critical component of understanding how to work with clients in this very sensitive demographic
Set by Set: Chest & Triceps Training
Set by Set: Chest & Triceps Training
For this session I will explain what's going on set by set.
Embrace Awkward
Embrace Awkward
Part of growing up in life is learning what you like and what you don’t.
Triple Extension Is Important for All Athletes
Triple Extension Is Important for All Athletes
“Speed training” is the latest fad to squeeze money out of misinformed coaches, parents, and athletes.
Plyometric Training for Basketball Players
Plyometric Training for Basketball Players
Strength coaches need to assess a few things in regards to basketball players and the implementation of plyometric training.
Coping with Sciatica
Coping with Sciatica
The real purpose of this article is for me to explain the stretching regimen that I do daily to ward off the sciatic pain.
Top Ten Checklist: Do You “Train?”
Top Ten Checklist: Do You “Train?”
Below is a checklist I came up with to help you determine whether you’re truly training or just wasting your time.
Who Said Training to Be a Fighter Was Easy?
Who Said Training to Be a Fighter Was Easy?
Anyone training for MMA will soon realize that it isn’t as easy as first intended.
Endometriosis
Endometriosis
I remember chanting to myself over and over, “Get under the bar and just get it done.”
A Week of Training with Kroc
A Week of Training with Kroc
This program is very simple but has never failed to increase my raw bench strength.
Bridging the Gap Between Rehabilitation and Sports Performance Training
Bridging the Gap Between Rehabilitation and Sports Performance Training
Over the course of a few months, I frequently witnessed a person leave the physical therapy clinic restored to “functional capacity” only to return later with the same injury on a different limb, a different injury surrounding the original site of surgery/rehabilitation, or even worse, the same injury on the same limb.
Training Day: My Trip to Total Performance Sports
Training Day: My Trip to Total Performance Sports
Does where you train make a difference?
Body Transformation Chronicles
Body Transformation Chronicles
I've been asked several times to document how I dieted down for this last (and hopefully last) transformation.
Training and Living with Lupus: A Trial by Fire
Training and Living with Lupus: A Trial by Fire
If there is someone out there who is crazy enough to get back into weightlifting after being diagnosed with lupus, I’ll be the first to tell you that it can be done.
Training for the Older Population
Training for the Older Population
It surprises me how many middle-aged people are unaware of how the aging process interacts with their training.
Build Your Perfect Power Rack
Build Your Perfect Power Rack
The big things is realizing how many different options there are and what best fits you.
How I Developed My Personal Training Program
How I Developed My Personal Training Program
As a young strength coach and personal trainer, I was like most people starting out—“I want to train athletes.”
Football Camps: A Parent’s Opinion
Football Camps: A Parent’s Opinion
I’ve attended several camps over the years including a combine, team 7-on-7s, college one-day camps, showcase camps, and fundamental camps, and I have an opinion on all of them, so bear with me.
The Magic Three
The Magic Three
I think I've touched on this before, but I wanted to mention it again.
Back pain? My ass!
Back pain? My ass!
I’ve had so much pain in my lower back that it's hard to get up or sit down in a chair, let alone try to squat or deadlift a couple hundred pounds.
My Top Ten Training Tools for Better Workouts
My Top Ten Training Tools for Better Workouts
If you’re serious about taking care of your body and you make time to get to the gym, you need to make sure you bring the proper gear.
In-Season Training for Baseball
In-Season Training for Baseball
Too many times, I see athletes make some nice strength gains in the off-season only to lose them all during the competitive season because of their lack of training.
Back to the Basics with Programming
Back to the Basics with Programming
You're either jumping from program to program every month, or you're taking parts of different programs and concepts you like, and throwing them together.
The Kroc Row: Training Legs with Starnes
The Kroc Row: Training Legs with Starnes
I don't believe in perfection...there's always more that can be achieved.
Not Your Typical Physical Education Teacher
Not Your Typical Physical Education Teacher
From the interview below, you’ll understand why I feel it’s important that Sam was interviewed.
Random Thoughts on Nutrition and Training
Random Thoughts on Nutrition and Training
Detric shares some random thoughts on nutrition and training with readers.
Partners in Strength
Partners in Strength
If you played sports in high school or college, you know some of the things that make those experiences unforgettable are the roar of the crowd, the blaring of the band, hearing your name announced over the sound system, and the bond between teammates.
Part II: So You Think You Can Bench?
Part II: So You Think You Can Bench?
Who knew the traps were an important part of the bench press?
Powerlifting for Sport: Five Reasons Why Your Athletes Should Be Doing It
Powerlifting for Sport: Five Reasons Why Your Athletes Should Be Doing It
I will give you five very good reasons why powerlifting exercises and repetition schemes should be used in your athletic conditioning programs.
So You Think You Can Bench?
So You Think You Can Bench?
I knew I was a wreck when it came to form and setup on the bench press.
T.W.I.T. Julia Ladewski
T.W.I.T. Julia Ladewski
This week in training…featuring Julia Ladewski.
Training Swimmers
Training Swimmers
Usually on EliteFTS, you hear about training those in the “power” sports, but rarely do you read about training a potential champion swimmer.
Five 5/3/1 Questions
Five 5/3/1 Questions
Five questions, three questions, one question.
Chad Aichs: Insomnia and Marriage
Chad Aichs: Insomnia and Marriage
The best way to predict your future is to create it.
The 40 Exercises You Should Never Do
The 40 Exercises You Should Never Do
Because you DON’T want to look like him…
Twenty Things That Piss Me Off About Commercial Gyms, Part 2
Twenty Things That Piss Me Off About Commercial Gyms, Part 2
Since the release of “Twenty Things That Piss Me Off About Commercial Gyms, Part 1,” we have been inundated with Facebook messages, emails and text messages so here’s part two.
10 Things You Need for Vacation Training
10 Things You Need for Vacation Training
When I travel and have no idea what type of gym I will have access to.
The Value of Warming Up
The Value of Warming Up
Hopefully, this article will convince some of you to change your ways or if you’re a beginning trainee, sway you to begin your programming in a manner that we consider correct.
Three Really Cool Strength Movements
Three Really Cool Strength Movements
You probably see a lot of people who look like they’ve never worked out a day in their life.
ONE Movement: The BEST Movement for Tricep Size and Strength
ONE Movement: The BEST Movement for Tricep Size and Strength
The JM Press is a hybrid of two different exercises.
Breaking Them In: Beginners Guide to Lifting
Breaking Them In: Beginners Guide to Lifting
As a high school strength coach, my biggest challenge is preparing kids to lift correctly.
Strength?
Strength?
I just returned from a consulting engagement with a division 1-football program. I was contracted to review and give insight on their strength-training program.
The Young, Skinny Guy’s Guide to Gaining Mass and Strength
The Young, Skinny Guy’s Guide to Gaining Mass and Strength
Don’t make the same mistakes I made when I was struggling to leave “young and skinny” territory.
Strength Training for Wrestling: Max Effort Carryovers
Strength Training for Wrestling: Max Effort Carryovers
The supplex is not a legit rasslin’ move…
Dysfunction and Obesity
Dysfunction and Obesity
Dietary changes have been shown to improve mood and motivation, and exercise will improve self-efficiency and lead to healthier relationships.
The Only Exercise You'll Need for Bigger, Better Biceps
The Only Exercise You'll Need for Bigger, Better Biceps
This is going to hammer your grip, work the upper back, shoulders, legs and even abs.
Exclusive Interview with Martin Rooney (Part 1)
Exclusive Interview with Martin Rooney (Part 1)
After taking off our shoes, we got started.
Top 12 Tricep Movements
Top 12 Tricep Movements
Here is a list of our top 12 tricep movements for size and strength.
World of Wendler: Nachos, Beards, Bikes and Training
World of Wendler: Nachos, Beards, Bikes and Training
That’s just f*%&ing retarded since I’m uglier now than I’ve ever been.
Prowler Bear Crawls
Prowler Bear Crawls
This movement is f*$%ing ruthless on the lower body.

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