8 Weeks to a Stronger Overhead Press
An overhead press is going to take work and every five-pound PR is going to be earned the hard way.
5 Keys to Getting the Most Out of Your Training Program
Programming is important, but having a foundation that allows you to tackle your programming is the key. Don’t forget these 5 pillars to get the most out of your training.
3 (Surprising) Reasons You Aren't Getting Stronger
These are things that I didn’t appreciate enough when I was in my 20s but have risen to the top of my priority list in recent years.
8-Week Reset Program for the Stressed Lifter
Use this 8-week reset program to give yourself an “active break” while reaping the physical and mental benefits of regular training.
The Immunity Fix for Strength Athletes
Take control of your health and improve your immune response, performance, general health, and well-being by fixing these things today.
12-Week Conjugate Program for Raw Powerlifting
Get stronger, bigger, and quicker following this 12-week conjugate program for raw powerlifters.
What To Do When You Don't Enjoy Training Anymore
Remember, you’re human. It’s OK to feel this way about training and one day you inevitably will. With these six suggestions, plan and prepare for this ugly feeling and destroy ASAP to enjoy training again.
3 Plateau-Busting Accessory Exercises
Sometimes it’s just not enough to deadlift to make the deadlift stronger. More than likely, we have to add supplemental movements to build our deadlift, the bench press, and standing overhead press.
An Underrated Training Tool: Timed Deadlift Sets
You can only set 60-second rep records in the deadlift for so long before you experience burnout and injury. Here’s how to increase your reps without the burnout and injury.
The Need for a Calm Leader in 2020
There are a lot of different leadership qualities that lend themselves to different times and situations. Every leader is different, and there isn’t one perfect personality or leadership type. At this time, however, I think there is one leadership quality that is needed most.
After 8 Weeks of Training Every Day During Lockdown
As the lockdown has lifted, at least in Ohio, I’m slowly transitioning back into the gym. Interestingly, a lot of what I did during lockdown remains.
Attitude Reflects Leadership
Anyone who has overseen a staff (especially a large one) has probably run into situations where you’ve faced the frustration of attitudes not being what you want them to be. Our attitudes as leaders play an incredibly important role in the attitudes of our staff.
How to Safely Train Every Day During Quarantine
For those who currently aren’t working and also have limited gym equipment, I wanted to provide a potential gameplan that you can use to bring some routine and mental/physical stability to your day-to-day.
A Message for Those Struggling with Mental Illness
It WILL Pay Off: A Message for Those Struggling with Mental Illness, was a log post I wrote four years ago as I was battling depression, anxiety, insomnia, and OCD. Rather than edit my original post to reflect my current state of mind, I’m using this article as an update as I continue to evolve — a lot of things
Equipment Purchasing Considerations for Fitness Centers
Purchasing equipment is a big investment for rec centers and fitness establishments alike. Making sure you’re getting what that you’re clientele needs is equally as important.
Max Effort Modifications for Lifters with Anxiety and/or Depression
Many lifters with anxiety and/or depression find that during or following max effort, their mental health symptoms worsen, and/or their sleep quality and recovery suffer dramatically. These three modifications to max effort work may prevent or lessen some of these issues.
3 Ways I Stopped Straining My Adductors
I tried a few different things to combat the soreness and tightness I had in my adductors. Foam rolling them before and after training, stretches, adductor machine… the list went on. No matter what I did, the pain was still there. So I did more recovery, compression, and Copenhagen warm-ups.
3 Quick Fixes for a Stronger Deadlift
Quick fixes: They’re usually bandages on a leaky pipe. But in some cases, a quick fix might be more like the duct tape that fixed the Apollo 13 module. These 3 technique fixes are like duct tape for your deadlift, so wrap up and strengthen that lift.
A Career Development Plan for GAs and Interns
Although this article is directed at those supervising GAs and interns, if you’re a student reading this article, you can use these strategies to help to plan your own professional development as well.
Simple 8-Week Barbell and Bike Conditioning Program
Tired of the same old training program? Want a break from your normal training specificity? Why not mix things up with this program? All you’ll need is a barbell, plates, a bike, a box for squatting, and a bench.
How to Progress in Your Strength Program
Ask yourself: “Is my training program based on me being strongest at every session?” If your answer is an honest yes, you might need to reconsider your program. Here’s how you can improve it.
How to Coach Based on Personality Type
Knowing your clients’ personalities and using that knowledge for communication and programming can make you a better, more effective coach. Here’s how you can do that using the DISC personality model.
Discipline in Training and Life
As someone who often trains alone, I tend to have time to reflect on things between sets. It’s in those moments that I see connections between training and everyday life. Here are a few ways that training and life are closely woven together, particularly in the area of discipline.
The Leadership Parallels Between the Successful Coach and the Successful...
After eight years of competing in strength sports and seven years of supervising employees, I’ve found that these parts of my life share several similarities when it comes to success. I’ve learned what makes the best coaches and bosses stand out from the rest. These three keys will help you do just that.
Your First Meet Cycle — How to Lay the Program's Foundation
Don’t be the newbie lifter who falls into the tiger pit traps during your training cycle. That’ll only hurt you in the long run — or at least in those first competitions. Don’t be afraid to start training too light and save your attempts for the platform. Not enough advice? I’ve got six other tips, so read on…
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.
How to Train While Working a Physical Job — Create Your Program
Once you go through these seven steps, you should have a nice simple program that will allow you to reach your goals while staying true to your priorities and meshing with your daily work demands.
Video: Speed Work & 5/3/1 Top Set for SSB Box Squats
Getting as much solid work done in weekend sessions as I can.
How to Train While Working a Physical Job
You may have several points in your life where you’ll see the contrast of differing lifestyles on training and programming. While the principles of your training philosophy may remain the same no matter what job you have, how those principles are applied differs based on the situation.
Need: More Sleep & More Calories - Priorities Moving Forward and DL ...
Training has really ramped up my metabolism, now I need to match it with fuel and sleep.
Video: Push Press Singles After Weekend Concrete Work
Fried from travel and concrete work, but always still good opportunities to take steps forward!
Video: Adjusting Back to 5/3/1 Top Set After Speed Work
Little run down this weekend's sessions but progress was made.
Video: Push Press Volume - Greasing the Groove
Working on getting technique smoothed out and accumulating some volume.
One of those days where the empty barbell feels heavy.. But progress was...
Light Power Cleans, SSB Box Squats, and Farmer's Walks
Video: Axle Deadlifts up to 545lbs - Pretty much the complete opposite o...
Wednesday Strongman Event Day & Thursday Accessory Day
The Art of Being an Emotionally Detached Strength Athlete
Can you take a deep breath and remember that each set and rep in training is part of the greater year and not just that individual session?
VIDEO: More Power Cleans & Adding an AMRAP Set to Cambered Bar Box S...
Week 4 - Day 2 (Cleans, Squats, and Conditioning)
Needing Less Hesitation on Push Press - VIDEO
Week 4 - Day 1 (Overhead Press & Upper Body Assistance)
Video: 405 for Max Reps in 70 seconds (Got Some Work to Do)
Week 3 - Day 3 (Strongman Event + Full-Body Accessories)
Working on Quicker Feet with Loaded Carries (Video)
Week 3, Day 2 of Strongman Training (Cleans, Deadlift, Squat, and Conditioning)
First Day Adding in Hang Cleans - Explosiveness is definitely going to b...
Week 2 - Day 2 of Strongman Training.
First Strongman Event Day with Iron Asylum - Log Press 3RM & Super Yoke
Doing Log Press for the first time and re-visiting the Super Yoke (not like an idiot this time..)
Last Week of Speed Pulls Before Transitioning to Cleans + Sandbag Carries
Getting faster and stronger.
Day 1 of New Strongman Training Schedule: Overhead Strength & Explos...
Kicked off the new Strongman training schedule.
New Strongman Training Program & How I'm Organizing Things (for...
"Those who don't have a plan, plan to fail.. Those who do have a plan, rip the plan up anyways.." - or something like that, via the great Buddy Morris.
3 Ways to Add a Secondary Squat Day
From what I’ve seen, most lifters benefit from performing some form of squat twice per week. The key is finding a way to program that second squat that builds your strengths and addresses your weaknesses while still working within your ability to recover.
![Pulls are Getting Stronger & Re-Introducing Chains [385 Speed Pulls, 445x10 DL, Buffalo Bar Box Squats from 8/18/2018]](https://www.elitefts.com/wp/wp-content/uploads/2016/03/chains--e1459014642682-300x250.jpg)
Pulls are Getting Stronger & Re-Introducing Chains [385 Speed Pulls,...
Weekend training continues to progress..
![Rep counts are slowly increasing for bench - but need to work on bar path/collapsing [265x8 for Primary Pressing Day on 8/17/2018]](https://www.elitefts.com/wp/wp-content/uploads/2018/04/IMG_1088-300x250.jpg)
![High Rep Squatting with Reset Training Maxes [385x12 on Primary Squat Day from 8/14/2018]](https://www.elitefts.com/wp/wp-content/uploads/2017/05/Screen-Shot-2017-05-15-at-4.21.01-PM-300x250.png)
High Rep Squatting with Reset Training Maxes [385x12 on Primary Squat Da...
Decreased training maxes tends to lead to increased PRs..
![Low-Volume OHP & High Volume WG Bench..Moving Toward a Solid Secondary Pressing Day [165x7 on Secondary Pressing Day from 8/13/18]](https://www.elitefts.com/wp/wp-content/uploads/2014/04/supplemental-strength-043014-300x250.jpg)
Low-Volume OHP & High Volume WG Bench..Moving Toward a Solid Seconda...
Working on getting an acceptable OHP again..