The Cycle of Detraining and Retraining
The Cycle of Detraining and Retraining
This is a completely different type of article you’ll find within my column. It’s personal and it makes a case for increased injury burden as an athlete progresses in their career, gets older, trains more, competes more, the list goes on…
Paying the Price of the Platform
Paying the Price of the Platform
The wear and tear of the sport doesn’t end when the lifter stops competing. The price of the platform may be one that they will pay for throughout the rest of their lives.
Nutrition, Supplement, and Drug "Facts" Explained
Nutrition, Supplement, and Drug "Facts" Explained
No aspect of physical culture is more rife with myth, misunderstanding, falsehoods, and fantasy than is the field of nutrition. There is a very good reason that there exists so much confusion to this day when it comes down to what to eat: money.
5 Gifts for the Garage Gym of Your Dreams
5 Gifts for the Garage Gym of Your Dreams
Having a garage gym has been my dream since 1999. Now I’m going on my 10th year in my second marriage with two kids and working as a part-time Mr. Mom and a part-time gas utility worker in Northern California. That dream is slowly becoming a reality, and the items on this list will help speed things up.
Chin-Ups at a Higher Bodyweight
Chin-Ups at a Higher Bodyweight
If you’re a heavier trainee, chin-ups are difficult… but not impossible. Case in point: I’m nearly 50 years old and weigh 245 pounds, but I do chin-ups for volume rather than output. Here lies the secret to my chin-up success.
Touch as a Feedback Mechanism for Athletes
Touch as a Feedback Mechanism for Athletes
Not every athlete can feel their spine twist into a pretzel, so how do you teach them not to do that? This article will give you a model for how to manipulate the sense of touch to create an altered feedback environment for your athlete. Work your way up from simple movements, such as the prone stick hold, to something
The Education Disconnect
The Education Disconnect
A third-year sports coaching strength and conditioning major told me he had learned more about exercise technique in two 10-minute sessions under my instruction than he had over the entirety of his degree to that point. How can we ensure these students are getting the best education?
LISTEN: Table Talk Podcast #36 with Jordan Shallow
LISTEN: Table Talk Podcast #36 with Jordan Shallow
The Muscle Doc is in the house! Dr. Jordan Shallow is here to answer your (bench) pressing questions, so hop on the livestream and ask away!
Are Bands a Bad Idea for Rotator Cuff Strengthening?
Are Bands a Bad Idea for Rotator Cuff Strengthening?
The proper resistance profile for strengthening external rotation should have less resistance in fully lengthened and fully shortened muscles and more resistance in mid-range lengthed muscles. While bands are great tools, they aren’t so great for strengthening rotator cuffs.
10 L(G)ift Ideas for the Formerly MAMF (Military-Aged Male or Female) in Your Life
10 L(G)ift Ideas for the Formerly MAMF (Military-Aged Male or Female) in...
Don’t despair. Christmas is the season of hope, and these 10 ideas will help ease the pain that years of abuse from Uncle Sam have wrought on that body. So break out the AMEX and get your older military officer or veteran back in the fight!
November's GPP for Your Business
November's GPP for Your Business
You write programs for your athletes, but have you programmed anything for your business? Think about GPP for your clients and then create a GPP program for your gym.
In What Are You Investing?
In What Are You Investing?
When you think of “investment,” you usually think of money. For this article, think about other types of investments: time, effort, and energy. Now, answer this question: What are you investing in?
Don't Ignore Systemic Interplay
Don't Ignore Systemic Interplay
If we want to help people, we have got to stop picking camps and start putting the client first. Here’s a prime example of how to do that with a focus on the respiratory system.
WATCH: The Method Behind Brian Alsruhe's Training [Whiteboard Edition]
WATCH: The Method Behind Brian Alsruhe's Training [Whiteboard Edition]
Brian Alsruhe’s background in strongman, martial arts, MMA, and counter-terrorism led to his training system being “messed up” and unique from everyone else’s. Despite that, he’s found great success with his programming and will be breaking it down in this video.
How to Increase Work Capacity Without Overtraining
How to Increase Work Capacity Without Overtraining
There’s a fine line between doing enough work and too much work. Don’t fall into this trap. Be realistic with yourself (and your clients, if you’re a coach) and train for long-term success, not for short-term burnout.
How Athletes Come to College
How Athletes Come to College
I never cease to be amazed at how messed up new collegiate athletes are when they start lifting in the weight room. Year in and year out, this keeps happening without any sign of improvement. Why does this keep happening?
Interview: Brewers' Aaron Hoback's Individualized Template
Interview: Brewers' Aaron Hoback's Individualized Template
If you’re looking for sets and reps, you’re in the wrong place. But if you wanted some insight on players’ knowledge bases, individualized programs, and how new technologies are becoming more reliable, from Aaron Hoback, athletic trainer for the Milwaukee Brewers, you’re right where you should be.
Creating the Perfect Warm-Up
Creating the Perfect Warm-Up
We value warming up before lifting or any exercise, but we don’t really think much about how to structure a warm-up. This article will help solve just that with a comprehensive review of the literature on approaches to warming up.
Life, Lifting, and Jeeps
Life, Lifting, and Jeeps
Even after 47 years of life, I continue to realize there are crossover lessons between powerlifting and life. Case in point: modifying a new Jeep for desert driving.
WATCH: Giant Sets with Brian Alsruhe
WATCH: Giant Sets with Brian Alsruhe
Brian Alsruhe’s training style is going to be different than what you’d usually see at the elitefts S5 Compound, but that certainly didn’t stop him or Team elitefts athletes from exchanging ideas and having a good time.
66 Lessons for Freedom, Happiness, and Physical Excellence
66 Lessons for Freedom, Happiness, and Physical Excellence
I recently wrote down things I’ve learned that helped me change my life, and I hope this list of those lessons helps you break through whatever you feel is holding you back and achieve optimal health, wellness, strength, success, freedom, and happiness.
Alternate Your Heavy Squats with Belt Squats
Alternate Your Heavy Squats with Belt Squats
Save your back from disc compressions by shifting from heavy squats to belt squats. It’ll help you recover faster, which will give you results faster and with fewer injuries.
The 5 Dysfunctions of a Team: Lack of Commitment, Avoidance of Accountability, and Inattention to Results
The 5 Dysfunctions of a Team: Lack of Commitment, Avoidance of Accountab...
In my last article, I went over 2 of the 5 dysfunctions of a team. Here, I’ll cover the remaining 3 and how to bring the team closer together.
Editor's Letter for November
Editor's Letter for November
Find out who’s coming to elitefts for November, read what content we’re working on for you, and try to win $500 just in time for the holidays!
Share Your 2019 Christmas List — Win $500
Share Your 2019 Christmas List — Win $500
With $50 you could buy a pair of Croc Lock Collars, so many bands, a Shoulder Saver Pad, (2) Dead Wedges, lots of apparel, a Backnobber, Spud Straps, (7) bottles of Wake Up Motherf****r Smelling Salts, (1 1/2) pair of compression pants. Imagine what you could do with $500…
LISTEN: Table Talk Podcast Clip — Dan Green and Andrew Herbert's Weekly Back Workouts
LISTEN: Table Talk Podcast Clip — Dan Green and Andrew Herbert's We...
“I do feel the back is the engine of the powerlifter. You could almost not train anything else but just pound the shit out of your back four times a week and still be strong.”
5 Reasons Why Your Chest Sucks
5 Reasons Why Your Chest Sucks
I have compiled a list of what I have noticed in the 35 years I have spent in gyms that I feel are the five biggest obstacles to growing a great set of titties. Also, ease up on the bench press.
LISTEN: Table Talk Podcast Clip — Dave Tate's Simple and Effective Conjugate Training Guide
LISTEN: Table Talk Podcast Clip — Dave Tate's Simple and Effective ...
The conjugate method isn’t simple for everyone, which is why Dave decided to write down an explanation on the Table Talk table.
Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Daily Undulating Periodization Programming for Your Next Powerlifting Meet
Want to smoke your old PRs? Try applying daily undulating periodization, or DUP, to your programming. Rather than changing sets, reps, and intensity every 6 to 12 weeks, DUP changes those variables on a daily basis.
We Pick Things Up and We Put Them Down
We Pick Things Up and We Put Them Down
A coach once asked me, “Why do you lift?” My reply: “If aliens landed here and saw a basketball game going on, they wouldn’t have any clue what was happening. But if they saw lifting, they could at least wrap their heads around what they were seeing.”
LISTEN: Table Talk Podcast #35: Dave Don't Know Edition
LISTEN: Table Talk Podcast #35: Dave Don't Know Edition
Dave didn’t realize he had a podcast scheduled for today, so he’s in the hot seat without any prep. If you have questions for Dave, fire away on YouTube’s live stream, NOW.
3 Ways I Stopped Straining My Adductors
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.
WATCH: Fighter Mentality with Brian Alsruhe
WATCH: Fighter Mentality with Brian Alsruhe
Growing up in the ‘80s, Brian Alsruhe found strength in Arnold Schwarzenegger, Sylvester Stallone, and He-Man. The one thing these people (and cartoon character) had was muscles; therefore, he’d need muscles to be strong. That brought him to martial arts, forming a strong mindset, and eventually, to strongman.
The Best Bang for Your Buck: elitefts Plyobox and Tri Plyo Cube
The Best Bang for Your Buck: elitefts Plyobox and Tri Plyo Cube
Jump in — er, jump on the opportunity that comes along with using the elitefts Plyobox and Tri Plyo Cube to train plyometrics!
WATCH: Equipment Feature — elitefts Tri Plyo Cube
WATCH: Equipment Feature — elitefts Tri Plyo Cube
With three different heights in one plyobox, the elitefts Tri Plyo Cube is a great tool and one you should definitely have in your home gym.
Selecting Appropriate Exercises for Youth Athletes
Selecting Appropriate Exercises for Youth Athletes
Parents are understandably worried about their children starting strength training. Ease their minds by selecting appropriate exercises for their kids.
Romanian Deadlift Variations for Stronger Hamstrings
Romanian Deadlift Variations for Stronger Hamstrings
Other than the GHR, nothing else builds the hamstrings better than Romanian Deadlifts. Try out these variations, and you’ll see a difference in those hammies.
7 Reasons Why Conjugate For Strongman Makes Sense
7 Reasons Why Conjugate For Strongman Makes Sense
Strongman, like any strength sport, can be programmed intelligently, allowing an athlete to reach their zenith for that time in their life. No training style has allowed me to do that quite like the conjugate method.
Top-5 Exercises to Keep Your Spine Healthy
Top-5 Exercises to Keep Your Spine Healthy
Here is a list of my top-5 exercises that I use to train lats, hamstrings, abs, and glutes. These exercises not only target the intended muscles but they also give the spine ways to recover and stay healthy. For some context, I have severe disc degeneration.
Neck Training Guidelines to Reduce Incidences and Severity of Concussions
Neck Training Guidelines to Reduce Incidences and Severity of Concussions
A strong neck is critical to preventing concussions in athletes participating in contact sports — but what are the best ways to strengthen necks?
A Strength Athlete's Running Journey
A Strength Athlete's Running Journey
I always had an interest in running. I enjoyed it. It always seemed to help me mentally, and honestly, I feel it’s in all of our blood, and we are predisposed to endurance. But I had pain in my right angle and big toe, so I told myself I’d never be able to run. Until now.
LISTEN: Table Talk Podcast Clip — Key Indicators for a Big Bench
LISTEN: Table Talk Podcast Clip — Key Indicators for a Big Bench
There are so many movements you can do when it comes to strengthening the back for the bench press — so which ones SHOULD you do?
Optimizing My Travel Training Efficiency
Optimizing My Travel Training Efficiency
With this training-while-traveling program, keep in mind I’ve been in 6 cities in 5 different states in the last 5 weekends and on the road for 20 of the last 35 days. My needs and resources in terms of time, help, equipment, recovery, and a host of other factors may vary from yours.
LISTEN: Table Talk Podcast #34 with Ross Kolodziej
LISTEN: Table Talk Podcast #34 with Ross Kolodziej
Before the Buckeyes face off against the Badgers, University of Wisconsin’s head strength and conditioning coach Ross Kolodziej joins Dave for a late-night Table Talk Podcast episode.
LISTEN: Table Talk Podcast #33 with Brian Alsruhe
LISTEN: Table Talk Podcast #33 with Brian Alsruhe
Brian Alsruhe, Maryland’s Strongest Man and owner of NEVERsate Athletics, pays a visit to the S5 Compound to train and to talk with Dave Tate on a Table Talk Podcast episode.
Power in Motion: A One-of-a-Kind Gym Culture
Power in Motion: A One-of-a-Kind Gym Culture
“We’re the only functional training gym in the Midwest.” Power in Motion is truly one of a kind, from its focus on functional training to individualized services for its diverse clientele to its arrangement of specialty equipment.
Is Technique the Same for Raw and Geared Lifters?
Is Technique the Same for Raw and Geared Lifters?
The debate between raw versus gear has died down, more or less, but the debate of how to train one versus the other is still on-going. This might be controversial, but for the most part, I don’t think you need to train differently raw or geared with a few exceptions.
Is This the Right Fit?
Is This the Right Fit?
Not every job is going to be the right fit for you, no matter how hard you try to make it work. Know who you are, what you believe in, what you are willing to sacrifice, and what you will and will not do.
Fat Loss Advice That Is Complete Bullshit
Fat Loss Advice That Is Complete Bullshit
I'm going to dive into the top-4 pieces of fat loss advice that are complete garbage and why they’re garbage. So, buckle up, buttercup, and grab some popcorn — it's lie detector time!
Meet Report: Morganton Misfits at The IPA World Championships
Meet Report: Morganton Misfits at The IPA World Championships
I was very fortunate at this meet to have had excellent help at this meet. Dear friends helped manage the meet, wrapped my knees, called my depth, and gave me coaching advice and lifting cues.
Opportunity Over Money
Opportunity Over Money
I'll take an amazing opportunity over high pay for $500, Alex...
Why I Bought From elitefts
Why I Bought From elitefts
My first experience with elitefts equipment was from the days I was a Division I strength coach at the University of New York at Buffalo. Let's just say the price was not the only factor in why I decided we should go with elitefts equipment.
LISTEN: The Iron Life Podcast #16 with Bedros Keuilian
LISTEN: The Iron Life Podcast #16 with Bedros Keuilian
I first met Bedros Keuilian when our mutual friend Jay Ferruggia introduced us. From there, I worked with him on his online coaching program, which eventually led me to working with him in his elite coaching program for the last three years... and now, he's a guest on my podcast.
Don’t Make These 10 Mistakes After a Bodybuilding Contest
Don’t Make These 10 Mistakes After a Bodybuilding Contest
I have always felt that a big part of my writing should be to save as many people as I can from making the mistakes I have made or witnessed others make in my 3.5 decades of bodybuilding. I've narrowed that list down to 10, and hopefully this saves you from yourself.
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
LISTEN: Table Talk Podcast Clip — The Yellow Brick Road of Powerlifting
Don't pay attention to the man behind the curtain; instead, keep your eye on the goal through your training journey.
How Research Can Help You Manage Detraining and Retraining
How Research Can Help You Manage Detraining and Retraining
Both are scary to endure, but as an athlete, it's part of the game. A little bit of knowledge can go a long way in managing this kind of stress.
LISTEN: Table Talk Podcast #32 with Nick Showman
LISTEN: Table Talk Podcast #32 with Nick Showman
It's showtime — and why wouldn't it be since this week's guest is Nick Showman, owner of Showtime Strength & Performance?
Franco, Sartre, and The Gym
Franco, Sartre, and The Gym
I read about the loss of bodybuilding legend, powerlifter, and two-time Mr. Olympia, Dr. Franco Columbu. I hardly need to go into the impact he had on bodybuilding. His life was a life well-lived, one with a deeply personal and meaningful purpose.
WATCH: I am Clint Darden
WATCH: I am Clint Darden
“I don’t need a psychiatrist. Give me a squat rack and a deadlift platform and a bench and a couple of Atlas stones, and that’s my psychiatric chair right there.” Everyone needs a safe haven, and elitefts coach Clint Darden has found his at the House of Biceps in Cyprus.

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