training

Quadrant Management System by Ashley Jones, a structured yet flexible strength training approach that empowers athletes through individualized programming, progressive autonomy, and performance-focused development.

 "You learn very quickly that any idiot can get somebody tired, but it takes a skilled, professional coach to get somebody better."

"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.

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.

Why the rackable cambered squat bar belongs in your training and how to use it to build a squat that doesn't fall apart under real weight.

Most lifters spend their time obsessing over sleep, supplements, and nutrition while the two variables that actually drive progress sit untouched. Here's why volume and intensity are still the volume controls on your training board.

"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.

Ashley Jones' comprehensive in-season strength and conditioning program focuses on force-velocity development, unilateral balance, modified French-Contrast training, and a three-week loading cycle to keep athletes powerful, prepared, and game-ready.

The GHR has been the most neglected piece of equipment in most gyms for decades, and this is the machine that fixes that.

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 

Going backward with the sled, which places the knee over the toes, allowed the speaker to stop using painkillers for their knees and represents a significant congruency between the training systems of Louis Simmons and Charles Polloquin. This backward dragging technique is beneficial for recovery from knee injuries because it involves concentric movements while removing the eccentric load,.

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

A 50-year training recap from Ashley Jones—what works, what doesn’t, and why “program promiscuity” stalls progress—followed by a structured off-season plan using 3-week cycles and progressive intensification.

 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.

 "The most important person in the room is not the athletes, it's the coach, because if the coach is not successful, the kids have no chance of being successful".

Brett Carter details how Omaha Barbell evolved from a private studio into an 8,000-square-foot public facility furnished with durable elitefts equipment to serve a diverse community ranging from "average Joes" to pro strongmen. Carter emphasizes his goal of building a legacy through conservative expansion and hosting expert workshops to continuously improve training techniques.

 "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."

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

What I care about is that the lower back is frozen in space and that it doesn't move. The best way to do that is to bring the ribs down, provided that they're flared, aiming for a neutral position where the ribs, diaphragm, and pelvic floor are stacked directly over each other.