training

Discover how to optimize your training success by aligning your program with your realistic time availability and recovery needs, featuring detailed workout schedules ranging from two to six days per week.

The ACSM just updated their resistance training guidelines for the first time in over 15 years, and what the headlines say and what the document actually says are two different things.

"Hopefully by the end of this video, not only are you going to be better at performing your dips and chin-ups, but you're going to be doing them in a way that allows you to get better carryover to the other things that you're doing outside of these lifts."

"I really started to lean into like let's be as healthy as we can while we wreck our bodies... and then as I've gotten older and my priorities have shifted, my avatar has shifted with me."

J.L. details the evolution of The Spot Athletics from a humble 2,000 square-foot start to two 20,000 square-foot facilities, emphasizing how custom EliteFTS equipment, a client-first "family" culture, and salaried coaching positions are pushing the strength and conditioning industry forward.

"If they do all the things exactly as they should which is the most optimized for their own performance from the very jump I think they limit their career."

I didn't get here by having more than everyone else. I got here by understanding what less actually looks like.

By maintaining a neutral pelvic position and initiating the descent by pushing through the quads like a leg extension, lifters can isolate the hamstrings without relying on the lower back or glutes for compensation. This technique allows for heavy training in a lengthened position with zero spinal loading, making the Glute Ham Raise (GHR) a superior tool for injury prevention and long-term resiliency.

Autoregulation is fundamentally about managing your neurological fatigue by strategically adjusting training volume, intensity, and load to prevent overtaxing your central nervous system.

A 760-pound squat, a meet in Toledo, and the moment I learned that fear doesn't wait for the bar to come down.

"Bodybuilders don't need sports science to be big, but it can take sport to the next level and help us iron out details".

Meta Description Dr. Eric Helms joins Dave Tate to discuss bridging the gap between "meathead" passion and academic rigor, detailing the origins of 3D Muscle Journey, the science of autoregulation and RPE, and optimal approaches to protein intake and hypertrophy for natural athletes.

Elite coaches Jon Heck, Joey Szatmary, Dave Tate, and Sam Brown share their most critical advice for upcoming fitness professionals, emphasizing deep client empathy, effective communication, and purposeful social media use.

Incorporating Pendlay row variations into your training repertoire provides a posturally demanding strength movement that builds massive upper back strength and teaches the full-body tension needed to directly carry over to your deadlift and bench press.

Loaded carries are one of the most underutilized training modalities for building unbreakable postural strength, core stability, and muscle mass with minimal soreness.

Most gyms won't let a metal sled touch the floor. This one goes anywhere inside, loads fast, and gives you everything sled training is supposed to deliver 

Applications for the 2026 Train Your Ass Off events close March 15th. Here's what past attendees said about it, in their own words.

 In this deeply personal case study, coach and educator Tom opens up about his transformative journey from battling severe depression, self-harm, and eating disorders to finding genuine self-worth by dedicating his career to helping others succeed.

 "This is a great way to incorporate neck training, you get some GPP work as well, and you warm your whole body up as opposed to just performing it in isolation. It carries over more to everything else, and you get more bang for your buck in terms of training density."

"The mission behind the whole company, Elite FTS, is to educate and outfit those with a strong desire for strength to become better".

"When they believe that they are a part of something, they work hard at it."

 Dave Tate argues that while the fitness industry hyper-focuses on the "black margin" of complex nuances like peptides and exact RIR, the vast majority of progress actually comes from the ignored "white space" of common sense fundamentals. He contends that mastering basic compound lifts, training with sufficient effort, and maintaining consistency are far more critical for growth than obsessing over the optimization minutiae often found in online discourse.

Wave loading is a powerful strength training technique that involves cycling through sets with different weights and reps in the same session to challenge the body and break through plateaus. By strategically manipulating intensity and volume, this method drives genuine improvements in strength, muscle growth, and overall performance.

Josh Hobbs, School Board President for Waverly City Schools, explains how witnessing a high frequency of athlete injuries and poor on-field physicality inspired the implementation of a dedicated in-school weight training curriculum. By leveraging PE budget allocations and partnering with EliteFTS for customized equipment, the program now addresses modern physical weaknesses, such as poor posture and weak glutes, to better prepare students for competition.

There comes a time when the barbell stops being a scoreboard and starts being a lifeline. It’s no longer about chasing a number — it’s about maintaining the ability to move, to feel capable, to keep doing the thing you love for as long as possible. You stop chasing validation and start chasing continuity.