The New Lifter
The New Lifter
Read all you can on the sport. A great place to start is the EliteFTS.com articles section.
Fat Bar Training Protocols: Part I
When Dave Tate posted his question on Facebook regarding the newest Fat Bar and Fat Gripz products, he was trying to find out how people liked training with them.
 The Female Athlete’s Epidemic
The Female Athlete’s Epidemic
In 1998, the American Journal of Sports Medicine featured an article titled, “The Association Between the Menstrual Cycle and Anterior Cruciate Ligament Injuries in Female Athletes.”
 Give Them What They Need
Give Them What They Need
Too often, we get caught up in all the bells and whistles of lifting and forget the building blocks.
 Squat Progressions for Athletes
Squat Progressions for Athletes
"What happens when they're too weak to squat?"
 Kettlebell Grip Strength
Kettlebell Grip Strength
The kettlebell is an amazing, completely versatile tool.
 Some Days I Hate Squats
Some Days I Hate Squats
Those were the exact words used by one of my clients after finishing her last set of goblet squats.
 Training Blast & Dust
Training Blast & Dust
With strength training or training for powerlifting, you are in the process of trying to combine many training methods to develop many different abilities.
 Fat Loss for Dummies, Part 1: Everything Works but Nothing Works Forever
Fat Loss for Dummies, Part 1: Everything Works but Nothing Works Forever
There you go again—walking in a straight line for hours on that treadmill, dancing on and off that step in your “power” aerobics class.
 The Mindset Behind a Great Bench Press
The Mindset Behind a Great Bench Press
What does everyone want? A bigger bench press of course. Let’s face it—people don’t walk up to you and ask, “So what do you curl?” Everyone wants to know how much you can bench. Well, I can bench press a lot, and I’m going to share some tips with you.
 Iron Warrior Training
Iron Warrior Training
I put this program together to try and maximize strength and mass as much as possible. I am a believer that you need to get stronger to get bigger. And also just want to be strong, but also large a lean.
 How to Set Up on the Deadlift
How to Set Up on the Deadlift
Most of the time, you’ll see the deadlift performed like a cat taking a shit. You know what I mean—the arch and twitch technique? There are a ton of reasons why someone would deadlift this way:
EliteFTS: Top 8 Good Morning Exercises
EliteFTS: Top 8 Good Morning Exercises
The Good Morning Movement is one of the best movements to include in any strength program. Here are our top 8 Good Morning varieties.
The Pace of Your Stroke: Using Tempo for Gains in Size and Strength
The Pace of Your Stroke: Using Tempo for Gains in Size and Strength
I’ve dealt with several injuries over the last few years and it has caused me to do more research on how to get jacked (more research than I ever wanted to do in my life). However, it’s allowing me to get bigger and stronger, while still rehabbing injuries. The secret to this success has been speed.
 Though This Be Madness, Yet There Is Method in It
Though This Be Madness, Yet There Is Method in It
This year marks the twentieth anniversary of my odyssey as a classroom teacher. Upon completion of my first year, the building principal summoned me to his office, and we reflected on what I needed to do to improve and become more effective as an instructor.
 Methods for Training Clients with Hardcore Minds, Not Bodies
Methods for Training Clients with Hardcore Minds, Not Bodies
What happens when you get a potential client who is all about doing the most hard core exercises, who moves mountains and is willing to go the distance to achieve his goals? As I imagine, you’d probably be happy to have a motivated, determined, and disciplined trainee.
 Training the High School Powerlifter
Training the High School Powerlifter
Having been head coach of the Warren Central powerlifting team for almost ten years, I can tell you without hesitation that training teenagers has to be one of the most frustrating, and at the same time, rewarding jobs of my life. Many of the guys I have coached came into our weight room as freshmen having never even seen a
 The Key to Reaching Athletic Achievement
The Key to Reaching Athletic Achievement
The most common questions I receive are “What type of program should I be following?” and “What type of program do you follow?” In my opinion, too many athletes concern themselves far too much about what training program they’re following. They don’t focus enough on the other myriad of factors that are more influential in determining how far they’ll go
 Importance of Fast Twitch Capacity in Football Training
Importance of Fast Twitch Capacity in Football Training
With the beginning of football season, the long anticipated excitement for the early powerhouse match ups has finally arrived. Coaches get their first look at new players, and fans can see what they can expect from their favorite teams.
 Is Your Finisher Going to Finish You?
Is Your Finisher Going to Finish You?
You’ve just spent an hour doing a grueling full body workout. Your body is spent from deep, heavy squats, weighted chins, and max effort incline presses. So what do you do now? How about loading up the bar for deadlifts? Why not do them with an underhand grip while you’re at it? Or while standing on a low box?
The Gun Show: The EliteFTS Top 10 Exercise Guide for Bigger Biceps
The Gun Show: The EliteFTS Top 10 Exercise Guide for Bigger Biceps
Honestly? I can’t believe I just wrote this title, nor can I believe I’m going to post this article.
 Top 75 Training Books
Top 75 Training Books
Dave asked for the best book on training that you’ve read. Here are your 75 responses:
Get a Grip: Know What’s False
Get a Grip: Know What’s False
Dave stormed into the office, slammed down his energy drink and crashed onto his chair, still scrolling through his e-mails on his iPhone.
The 10,000 Hour Phenomena: If You Want More, Be More!
The 10,000 Hour Phenomena: If You Want More, Be More!
Ten thousand hours. According to Malcolm Gladwell in his book, Outliers, that’s how much time industry leaders have committed to their chosen vocation.
Econo Prowler Review
Econo Prowler Review
Team DOS just received the new Econo Prowler a couple months ago with the intent of using the hell out of it.
Lessons Learned from Two Summers in Business
Lessons Learned from Two Summers in Business
At my facility this past summer, I was lucky enough to have the privilege of coaching 40 different athletes four times a week. This was double the amount of kids that I was responsible for the previous summer, so it was really exciting to watch the business grow.
From The Mill 11/23/09
From The Mill 11/23/09
Dave Tate answers your questions for the treadmill.
1100 Pound Abs
1100 Pound Abs
The other day in the gym, the topic of ab training for strength came up. I figured there was nobody better to ask than 1100 pound squatter Matt Wenning.
Problem—Raw Bench Press; Solution—Plyometrics
Problem—Raw Bench Press; Solution—Plyometrics
Speed training in the bench press has become increasingly popular. Louie Simmons of Westside Barbell Club popularized this concept by advocating a speed day in the bench press. Some call it a “dynamic” day, and some call it a “light” day.
 Teach Them to Land First
Teach Them to Land First
Plyometrics have been a part of most athletic development programs for many years.
Beginner Deadlift Considerations: Conventional or Sumo?
Beginner Deadlift Considerations: Conventional or Sumo?
The deadlift is the lift that a new powerlifter initially moves the biggest weights with and makes the most immediate progress.
Complicated
Complicated
Recently on the Q&A, someone asked me about my thoughts on tweaking the DC training program. He was having some difficulties getting his numbers up but was worried about not following the program to the letter.
EliteFTS Spotlight: Justin Cecil
EliteFTS Spotlight: Justin Cecil
Justin Cecil is a full time staff member at St. Vincent Sports Performance in Indiana, and serves as the head strength and conditioning coach at Lawrence Central High School.
Rethinking Interval Training
Rethinking Interval Training
I love interval training, but one of the problems we commonly run into—particularly if someone isn’t prepared physically to sprint or doesn’t have a place to do it because of weather restrictions—is that repetitive, low amplitude motions are our only options.
 Under The Bar: The S-4 Weekender Program Part 2
Under The Bar: The S-4 Weekender Program Part 2
This article is the continuation of the Weekender Series that has documented the training of a few of our featured training log lifters, as well as the weekend group training in our weight room:
 Army Physical Training and the Powerlifter
Army Physical Training and the Powerlifter
In October 2008, I joined the U.S. Army. I’m going to share my story about seven months of Army physical training compared to my experience as a veteran powerlifter.
Paying the Correct Price
Paying the Correct Price
“Nature cannot be tricked or cheated. She will give up to you the object of your struggles only after you have paid her price.” —Napoleon Hill
EliteFTS Spotlight: Josh Bryant
EliteFTS Spotlight: Josh Bryant
Josh Bryant is a speed, strength, and conditioning coach. He is also a personal trainer who has works with many clients in person at Metroflex Gym in Arlington, Texas and via the internet.
 Bench Press More Weight Instantly!
Bench Press More Weight Instantly!
How many people do you see in the gym trying to make an exercise more difficult, believing the more difficult it is, the more effective the exercise will be?
Speed Strength: The Phase before The Phase
Speed Strength: The Phase before The Phase
Use the guidelines to increase your speed strength.
Raising the Bar: A Review
Raising the Bar: A Review
Dave Tate’s first book, Under the Bar, was billed as a book that wasn’t about training but kind of was. It wasn’t about business but kind of was, and it wasn’t about life but kind of was. His second book, Raising the Bar, is very similar but with a dark twist.
 Training Considerations for the Tactical Athlete
Training Considerations for the Tactical Athlete
Many people consider sports such as golf, tennis, and martial arts to be some of the top sports that are most reluctant to buy into modern strength and conditioning techniques.
 Failure Fixation
Failure Fixation
Did Arthur Jones have it right when he essentially devoted his life to convincing people they needed to train to failure?
 Your First Meet
Your First Meet
There are a few factors that must be addressed before you decide on a competition. First and foremost, are you physically ready for a competition?
Bench Training for Gear and Raw
Bench Training for Gear and Raw
Here at Lexen, we train raw for much of our upper body development, but by using both environments (the shirt and raw training), you can actually make personal records in each.
 Underground Strength Session 2009 Review
Underground Strength Session 2009 Review
It was Friday night. I set my alarm for 5:00 a.m. This was nothing new, but when I woke up in five hours, I would be starting my trek to one of the strongest gyms in the Midwest—the EliteFTS compound.
Gaining My First 20 Pounds
Gaining My First 20 Pounds
There are many articles about gaining (quality) weight and its importance in performance in strength-related competitions.
My First Three Weeks as a Strength Coach
My First Three Weeks as a Strength Coach
Since I enlisted in the U.S. Army, I’ve wanted to be a coach. My drive is directly related to my high school experiences as a student athlete and the positive impact one person can have on another individual.
Things I’ve Learned
Things I’ve Learned
As I sat here reading the new articles on EliteFTS.com, I wondered why many of the authors weren’t female
Five Huge Training Business Mistakes
Five Huge Training Business Mistakes
Running a personal training facility isn’t easy, but it’s not rocket science either. Since starting Synergy Athletics, I’ve learned a lot through trial and error (emphasis on a lot of error).
Metabolic Power Training for MMA
Metabolic Power Training for MMA
SLAM!!! The empty Mountain Dew can hit the table.
My Experience at the 2004 WPO Bench Bash for Cash by Ed Rectenwald (as told to Dave Tate)
My Experience at the 2004 WPO Bench Bash for Cash by Ed Rectenwald (as t...
Let me first tell you briefly about myself for those who do not know me.
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.

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