From foundational exercises to advanced programming, these weight training progressions are tailored for high school athletes to strengthen performance and minimize injury risks.
Improve your bench press, squat, and deadlift by targeting these often overlooked small muscles.
Perfect your workout balance when it comes to training your core muscles and building core strength.
Learn how tri-phasic periodization can boost athletic performance through unique training blocks and exercise selection.
The Safety Squat Bar deserves a permanent place in your gym equipment arsenal.
Female athletes require good coaching and programming, just like their male counterparts. However, our industry frequently does them a disservice. Let’s change that.
Training with Boris Sheiko changed me as both a powerlifter and a coach, and I’m forever grateful for it.
Want to get more out of your training programs? Include single-leg training.
The band walk is one of the most popular glute exercises of all time, but it requires thought, skill, and proper execution to be effective.
How can we make rugby players perform better in a very short period of time without a negative impact?
Here’s the blueprint that’s simple, yet most don’t follow. It’s hard but it’ll yield great results for performance, strength, and size.
I like to program from a metabolic, strength, or power focus. The three-day-a-week program allows more stimulation for each major area.
Training the morning of a game or competition may seem strange to many, but it’s a hidden gem for increasing athletic performance.Â
Some coaches are jumping on the bandwagon of not back squatting their athletes (for various reasons). Ummm…what?
Here’s the simple plan with a four-day-a-week training split of upper and lower body. Each session has four exercises that’ll take an hour to complete.
Are you too easy or too hard on yourself? Are you loving or hateful? How do those around you influence these conversations?
Physical prep will take your athletes only so far. Here’s a 3-check process to increase participation, inspiration, and safety.
Paul Oneid is a coach and the owner of Master Athletic Performance and Coaches Corner University’s co-founder.
To optimize training for an individual, let’s consider psychology, personality, and the relationship between exercise and the brain.
The art of bro lifting has infiltrated the ranks of strength coaching like never before. What in the world are we teaching these kids?
Here are my ideas for a rotating weekly plan that I’ve been trialing this month with my exact exercises and training loads. I’m sore!
Dave Hoff holds the all-time highest powerlifting total—dominating multi-ply for over a decade, and was featured in Westside vs The World!
Volunteering under a local public school district’s strength and conditioning coach, here are five things to know as you pursue this job track.
Ask any coach, power is a prioritized physical quality for athletes. How do we develop power? Variable Resistance Training (VRT).
Learn how the 20-year-old version of Doug met Louie Simmons and his lifting career blasted off the ground in this podcast episode!
A pitcher doesn’t need to be able to sprint as far as an outfielder, but the acceleration for a pitcher is in high demand.
I refuse to be the old crusty guy in the corner complaining, BUT come on now. Why aren’t your kids bending? Long is strong.
Ever find that stress on one adaptation will have too many drawbacks on all the other adaptations you want your athletes to maintain?
In this #116 episode of Dave Tate’s Table Talk Podcast, Dave invites three new elitefts athletes to the table. Meet Haley Hill, Jaden Lacaria, and Adam Zavchik!
In episode 115 of Dave Tate’s Table Talk, Dave opens the flood gates to answer YOUR questions that you asked on his Instagram page.
Bigger players often suffer from a lack of condition—they need size to execute their skill set yet run the risk of overuse-related injuries.
I like using the bell-shaped curve when considering where a player fits into a type of training session: reviving, surviving, or thriving.
After exhausting the back squat, I experimented with a more efficient approach to strengthening the lower limbs of my athletes.
Willie walks us through a typical day of coaching and gives you advice of how to climb the ranks to the Division 1 level.
Escalating Density Training or EDT is a savagely simple hypertrophy variation to transform teenage athletes into monsters.
What do you do when you wake up one morning and realize that your best years are behind you? Retirement is a double-edged sword.
The arm is just another part of the body that can be trained like the legs or the biceps if you know how to do it correctly.
“We are a family.” This is the first collegiate strength and conditioning myth I’d like to debunk. Hear me out.
What is the eternal triangle shape of sports weight training? Considering speed, strength, and size, is it a scalene, isosceles, or equilateral?
Let’s honor those who came before us. Who gave you a better chance to succeed as you started your new role?
Coach Dave breaks down his macrocycle, mesocyclone, and microcycle so you can better understand how to train a thrower.
Here’s a Major League Rugby (MLR) perspective on how to set up programming after the last game of the season.
As strength and conditioning coaches, before you buy the gym equipment and create an exercise selection chart, answer these questions.
Do you ever wonder why certain exercises happen in the order that they do? Or why athletes will work on power and speed before hitting their main lifts? Here’s why.
Meet Coach Brian Bott to learn how he uses the conjugate method for his collegiate football players. Need to see the results? They’re here!
To expand upon the exercise selection chart discussion from last month, these training options form the basis of my decision-making and conversations with players as to what they need to focus on over the next four to six weeks in their gym sessions.
Let’s look at some of the jobs a strength coach can and should be responsible for.
Because it can be a wonderful tool to increase power, muscle mass, and performance in a given sport. That’s why.
As the tactical sector of strength and conditioning grows, so does the awareness, curiosity, and interest from coaches currently in athletics. Here’s a quick breakdown if you’re considering making the leap from collegiate to tactical strength and conditioning.
Some of the brightest minds in strength and conditioning present both sides of the argument. Join the conversation.
Poliquin, Thibadeau, and Schoenfeld, among many other writers and researchers, have popularized this method—performing multiple training sessions within a day. Here’s how I set this up for my players within a three-day split program.
Hitting requires an athlete to hinge and load their rear leg. Pitching requires a slight hinge and load in their rear leg prior to delivery. Defensive players need to be able to get into an athletic position to move efficiently and decisively to a ground or fly ball. RDL your athletes!
Let’s get inside the minds of the high school athletes working towards a collegiate scholarship. I interview five athletes who share their goals, sacrifices, regrets, and suggestions for coaches and parents reading this.
These sports require a high degree of mobility and stability through the shoulder, place a great deal of stress on the shoulder and elbow, and require an effective and efficient synchronization of the upper and lower limbs—the perfect storm for a specialty bar to keep you safe and sound.
Athletes need to be better at their sport. Period. Coaches, fine-tune your needs analysis with precision so you can respectively answer the question above through program design.
Unfortunately, so many coaches only focus on performance because that’s how they were coached.
Let me walk you through a new weight room and share my processes for creating an exercise selection chart to best meet the needs of your athletes.
Do you swing more towards one side than the other? I can tell you that I did. So, we decided to try a progression to work both single-leg and double-leg exercises. Here is what the eight weeks looked like for our athletes.
I’m giving more emphasis on “core” than I have ever before. After four weeks of adding in this X work, it’s amazing how much better our athletes feel and look while running, doing agilities, and lifting.