Top 5 for January
Top 5 for January
Here are the articles, blogs, and logs that were clicked, read, liked, and shared the most for January: Operation Be Less Fat, GHR Methods You Should Be Using, Extra Bodybuilding Workouts for the Powerlifter, a Six-Week Wave Bench Progression, and more! Find out too, a couple of things we’re compiling for February.
Circuits and Supersets for BAMF Wrestlers
Circuits and Supersets for BAMF Wrestlers
Steve “Kono” Konopka and I cover our daily pre-practice warm-ups, bulletproof shoulder circuits, what we call the “f@#k the bottom, you belong at the top” conditioning circuit, and answer a couple of questions in the third part of our #BAMF Wrestler series.
Super Bowl Fat Loading Feast Options
Super Bowl Fat Loading Feast Options
Here are two versions of a Super Bowl feast that can easily be prepared just in time for the game. There are many versions of macronutrient cycling protocols that we use to maximize client success. These two examples are a great way to get you started.
Feet Mindfulness
Feet Mindfulness
I pose the following questions: How mindful are you of your feet? Do you think about where you want to go versus where you are heading? Are your feet on the right path, and if not, why? These questions and the wisdom you can obtain from them extend far beyond chalk and iron.
Running Cycles at Boxes: Stop Wasting Your Clients' Time
Running Cycles at Boxes: Stop Wasting Your Clients' Time
I’m not going to waste your time today, so I’ll get right to the point. Here is my list of reasons why you should avoid linear programming for group box classes at your facility like the plague. Your clients will thank you — maybe not directly, but at least by continuing to show up for class.
WATCH: Table Talk — The Future of Powerlifting with Dave Tate and Joe Sullivan
WATCH: Table Talk — The Future of Powerlifting with Dave Tate and Joe Su...
Sure, you could just pull out some tarot cards or dust off your great-grandmother’s crystal ball to predict what powerlifting’s going to be like in 10 years. Better yet, you could listen to Dave Tate and Joe Sullivan’s powerlifting predictions.
Powerlifting Meet Manual (with Formula for Selecting Attempts)
Powerlifting Meet Manual (with Formula for Selecting Attempts)
For those of you who’ve never done a meet, save this, and read it again before your first. And for those of you who just can’t finesse attempt selection, here’s a formula I developed to make attempt selection as close to fool-proof as it’ll get.
Performance Drive Response
Performance Drive Response
Reading Al Miller’s “The System” made me think about my most successful program. I’ve dubbed this hodgepodge of six years in strength and conditioning “Performance Drive Response,” which is a culmination of a bunch of different systems I’ve used, seen, and been in or part of.
WATCH: 2018 in Review
WATCH: 2018 in Review
Rather than get into a debate over the best videos of 2018, we just decided to pull together a video montage of some of our favorite moments in 2018. If you missed anything in this montage, it’s all good. We have timestamps with links to the video in question.
Belt Squat Overcoming Isometric
Belt Squat Overcoming Isometric
In an effort to accomplish the goals of both athlete preparedness and strength, power, and speed development, the Belt Squat Overcoming Isometric can be utilized effectively and specifically to an athlete’s sport.
Through the Players' Eyes
Through the Players' Eyes
Coaches, athletic trainers, physical therapists, equipment personnel, and league officials all have distinctly different vantage points on the same subject matter. Somewhere along the lines, one of the most critical perspectives gets lost in the shuffle: the players’.
Choking on My Face — The Final Installment
Choking on My Face — The Final Installment
After being officially diagnosed with sleep apnea, it was time for the CPAP machine to arrive. Let’s just say I felt like a cross between a giddy kid on Christmas Eve and as reluctant as Darth Vader probably would’ve been in the bedroom. Little by little, I’m feeling better, thanks to the supportive gear for my lungs.
WATCH: Joe Sullivan Recounts His Viral Bar Bending Video
WATCH: Joe Sullivan Recounts His Viral Bar Bending Video
“If the bar ain’t bending, then you’re just pretending.” What that saying doesn’t account for is the danger of a bar bending over you mid-squat. Joe Sullivan’s no pretender, and luckily he’s here to tell the tale of surviving a bar-bending incident that could’ve been deadly.
In What We Lack
In What We Lack
We associate the word “heart” with an emotional response and driving purpose, when it is, in fact, the opposite. It’s the act of leaving emotions and connections behind, if only for a short while.
Six-Week Wave Bench Progression
Six-Week Wave Bench Progression
This month’s featured program should help build confidence by benching with low rep sets with lower percentage weights and practicing higher percentage singles. Feel free to toss in some assistance work while you’re at it, too.
Men of Strength Sports Performance Podcast #3: Dr. Brandon Harris
Men of Strength Sports Performance Podcast #3: Dr. Brandon Harris
This episode’s guest is Georgia Southern University’s sports psychologist Dr. Brandon Harris. He explains what exactly he does and what his job entails while giving listeners a deeper insight into sports psychology.
My Dream Gym
My Dream Gym
I decided to make some notes about the main things I would have in a gym if I owned one and didn’t care as much about making money as I did about just having a badass gym to train in. I think every meathead has done this at one time or another.
How to Avoid Obesogens
How to Avoid Obesogens
Obesogens are kind of exactly what they sound like: a chemical that can heavily contribute to obesity. Get to know some of them by name, learn how to avoid them, and potentially drop some body fat.
WATCH: Table Talk — Bicep Tendonitis with Dave Tate and Joe Sullivan
WATCH: Table Talk — Bicep Tendonitis with Dave Tate and Joe Sullivan
Disclaimer: Not all of us here at elitefts are doctors or physical therapists. Case in point: Joe Sullivan thinks the best way to deal with bicep tendonitis is to watch Dave Tate’s Q&A because someone asks this question at least once a week.
What Makes a Good Coach?
What Makes a Good Coach?
One of Dave Tate’s answers to an Instagram Q&A prompted me to think about what makes a good coach in more detail… and yeah, this kind of turned into a verbal Jerk-off of Dave. But I believe what he does for lifters is the pinnacle of coaching.
WATCH: Equipment Feature — elitefts Squat Box
WATCH: Equipment Feature — elitefts Squat Box
Are you always on the go? Not sure when you’re going to get your next box squat in? We have the perfect solution for you, and it’s called the elitefts Squat Box. Not only is it lightweight, but it’s incredibly versatile, with three heights in one box!
Powerlifting and Wrist Straps 101
Powerlifting and Wrist Straps 101
There is a tool for every job, and as there are many jobs for the powerlifter, there are many tools at their disposal. The key is to apply the proper tool to the proper job at the proper time. Let’s focus on the tool known as the wrist strap.
Takeaways From My First Strongman Competition
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.
The Most Important Principle for Strength
The Most Important Principle for Strength
With all of the information we have at our fingertips, it’s easy to lose track of some of the basic principles of strength training. One that’s easy to forget: Balance training and recovery as evenly as possible.
The Jacked Drifter with Dave Tate and Mark Valenti
The Jacked Drifter with Dave Tate and Mark Valenti
In this collaborative podcast, Zach Gallman and Mark Valenti bring on Dave Tate as a guest. Together, the trio talks about a variety of subjects, including elitefts’ history, Crossfit, the shift from geared to raw powerlifting, and more.
6 Lower Body Exercises to Back Up Your Bench
6 Lower Body Exercises to Back Up Your Bench
If you are a bench-only lifter, an older beat-up powerlifter, or just really need to get in some lower body training in, these six exercises will cover all three of those bases. These exercises are my workaround to hammer the lower and upper body while keeping a strong bench.
Where I’ve Been, Future Plans, and Why You Won’t Hear it From Me
Where I’ve Been, Future Plans, and Why You Won’t Hear it From Me
I bet you thought you’d seen the last of me and my logs. And… in a way, you might have. But at the very least, I wanted to update all of my readers and followers here on my life before I start a social media blackout so I can get back into training.
How to Squat for Strong(wo)man
How to Squat for Strong(wo)man
Even though squatting is rare in the lower levels of strong(wo)man competitions, I believe it’s something we still need to work on as an accessory movement. Grab some of your elitefts specialty bars, and I’ll show you the ropes.
Troubleshooting Strength Injuries: Warning Signs of Injury
Troubleshooting Strength Injuries: Warning Signs of Injury
Understanding the warning signs and red flags of injury are paramount to successfully pushing your body to the brink without derailing due to injury. So what signs did our example athlete miss in the previous article?
The Single, the Heavy Single and the 1RM: Know the Difference
The Single, the Heavy Single and the 1RM: Know the Difference
Where part of the problem lies is in the assumption that a single should always or usually be heavy or maxed. The single, the heavy single, and the 1RM should really be seen as three different terms entirely.
The Strength Coach’s Guide to Brazilian Jiu-Jitsu
The Strength Coach’s Guide to Brazilian Jiu-Jitsu
As Brazilian Jiu-Jitsu grows more popular, so does misinformation about training for the martial art. This article will provide both empirical and anecdotal information about strength and conditioning for this particular combat sport.
WATCH: 8x8 Back Blast
WATCH: 8x8 Back Blast
This part of my program has got your back. Literally. This time around, we’re going to focus on the back. We’re gonna send it shooting off like a rocket. Blast-off!
WATCH: Table Talk — Mental Health with Dave Tate and Joe Sullivan
WATCH: Table Talk — Mental Health with Dave Tate and Joe Sullivan
“Training is my therapy” should sideline a powerlifter from competitions. If training really is your therapy, you’re going to get hurt. If that’s the case, you need to see an actual therapist. Seriously.
10 Ways to Develop Mental Toughness in Young Athletes
10 Ways to Develop Mental Toughness in Young Athletes
This article is not a guide to running your kids into the ground because, you know, “mental toughness.” If that’s what you’re looking for, I suggest you find a different career field.
5 Ways to Make Weight Rooms Work for Our Kids
5 Ways to Make Weight Rooms Work for Our Kids
To quote the third single from The Offspring’s album Americana: The kids aren’t alright. But a solid school weight room can make a huge difference in these kids’ lives and overall education. Here are five things the best school weight rooms have.
Starting Over in the Basement
Starting Over in the Basement
I know it is a new year, and everyone starts to look back or forward at this time, and maybe it is a good thing to act to re-evaluate what you are doing with your programs and why. 2019 brought me a new head coach and a great opportunity to review and reassess my football team’s program.
The Basics of Macronutrient Tracking
The Basics of Macronutrient Tracking
If you’re interested in tracking macronutrients but aren’t sure how to get started, no worries. With the assistance of fitness apps and smartwatches, it’s easier to track macros than ever before. I’ll teach you the basics, gram by gram.
Hybrid Performance Group — A One-Stop Shop for Recovery
Hybrid Performance Group — A One-Stop Shop for Recovery
Do you need help recovering from an injury? Do you want to prevent future injuries? If so, Hybrid Group Performance is for you. The clinic’s co-owners, Dr. Tyrel Detweiler (who’s also an elitefts columnist) and Dr. Devee Sresthadatta, talk about the origins of Hybrid Performance Group, their treatment philosophies, and more.
My 5 for 2019
My 5 for 2019
As we rapidly move into mid-January, here are My 5 for 2019—not resolutions necessarily, but aspects of life to consider.
To Be or Not
To Be or Not
People keep asking me how long I intend to train at a high level and compete? My answer: As long as I can continue to improve and get my old ass to the platform, that is where I intend TO BE.
Learn to Train X: Drop Your Nuts to the Bar Deadlift Set-Up with Ted Toalston
Learn to Train X: Drop Your Nuts to the Bar Deadlift Set-Up with Ted Toa...
Don’t want to see Ted drop his nuts on the bar? Then look away! Keep your eyes off the bar! Besides, that’s exactly what Ted does when he sets up to do the deadlift: He doesn’t look at the bar.
I'm a Bodybuilder and I Don't Drink
I'm a Bodybuilder and I Don't Drink
I am that guy who takes his food to get-togethers like this one. I figure it is a casual get-together and everyone will be eating and drinking so bringing my own small cooler of food should be no big deal. Slowly, it turned into a big deal — everything turned into a big deal.
The Plan: Walking the Talk
The Plan: Walking the Talk
Exhaustion is the main reason I and lots of people quit following a plan. Another reason: catastrophic circumstances. Have you considered goal setting and time framing, monitoring, and journaling to follow your plan?
WATCH: Table Talk — Deloading with Dave Tate and Joe Sullivan
WATCH: Table Talk — Deloading with Dave Tate and Joe Sullivan
Even though you don’t want to do it, you have to do it. And by “it,” we mean “deload.”
Live and Learn (and Pass On, Too)
Live and Learn (and Pass On, Too)
Live and learn from your failures and mistakes. Be willing to learn, and maybe more importantly, be willing to be wrong. Now go and pass that along.
Recovery for the Fat Boys
Recovery for the Fat Boys
Everyone wants to post up the coolest and latest recovery systems, like Salt Floats, Compression Boots, Prowlers, and Sled Drags, but as a big dude (or lady) are you considering walking?
Big Back, Big Bench
Big Back, Big Bench
While having a big back doesn't guarantee big bench PRs, the back and bench press go hand in hand. The back plays an enormous role in benching effectively — most lifters just don't know how to use their back in the lift!
Who is in Charge Here, Anyways?
Who is in Charge Here, Anyways?
Don't let your ego get the better of you. Think carefully about your choices — and if you're really the one making those decisions.
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The Simplicity Project: Expanding to Two-A-Days for Strength and Size
The people have spoken, and I have answered. After receiving plenty of emails and comments about my last article, I decided to create and share a complete program based on The Simplicity Programming Project.
An Epic Q&A with Dr. John Rusin and Dave Tate
An Epic Q&A with Dr. John Rusin and Dave Tate
Is Dave still following Dr. Rusin’s protocol? What are Dr. Rusin's top-two training takeaways working with Dave? In this Q&A, Dave Tate and Dr. John Rusin share their overall experiences from video series "Fixing Dave Tate" and "Breaking John Rusin," and more.
How Irradiation Can Be Detrimental
How Irradiation Can Be Detrimental
Even though Instagram makes neural irradiation look cool, please take a moment to stop and ask yourself: What is it, and why are you doing it?
You Own the Media
You Own the Media
You can publish your own newspaper. You can record your own radio show. You can go live on camera any time you want. You don't just own the means of production — the distribution is FREE! As a gym owner, why aren't you using it?
WATCH: I am Dr. Tyrel Detweiler
WATCH: I am Dr. Tyrel Detweiler
Meet Dr. Tyrel Detweiler, a former college football player-turned-chiropractor who opened Hybrid Performance Group in Columbus, Ohio. Hybrid Performance Group is a multi-disciplinary clinic that offers chiropractic and physical therapies for athletes and active people.
The Most Valuable Aspect of Box Group Programming
The Most Valuable Aspect of Box Group Programming
While many coaches preach "do extra" before and after in order to perform arguably the most valuable aspect of group programming, your clients do not need to show up early for class or stay late to accomplish this.
An Alternative Use of Basketballs and Volleyballs for Exercise
An Alternative Use of Basketballs and Volleyballs for Exercise
The cool thing about this setup is we had a high possibility of creating new benchmarks and brand-new levels of mastery, which were more valuable than throwing a ball in a hoop or hitting a ball over a net (two activities by which these students have experienced failure through participation).
Grow BIG Quads Without Lower Back Pain
Grow BIG Quads Without Lower Back Pain
Due to a few low back tweaks, while squatting 700 pounds in my early 30s, I've had to completely revamp the way I train legs. This article lays out the foundation in which I continue to stimulate quad development in the absence of big pounds.
Ed Corney: A Life Well Spent
Ed Corney: A Life Well Spent
Whenever one of the greats of bodybuilding or powerlifting passes away, it's a good time to pause and reflect on the present and learn from the past. With the recent death of Ed Corney in mind, let's take time to do just that.
WATCH: Bench Pad Height
WATCH: Bench Pad Height
The phrase "when in doubt, test it out" applies to a lot of things, including bench pads that may or may not be at regulation height. Although technically, "when in doubt, throw it out" also works, except you're repurposing a yoga mat — not tossing a protein shake that might have been sitting in the back of your fridge for
The Top Authors, Athlete Logs, Coaching Blogs, Articles, and Products of 2018
The Top Authors, Athlete Logs, Coaching Blogs, Articles, and Products of...
If you missed anything in 2018 (or just want to re-read a favorite article or blog), take a look back here for some of the best content and products elitefts offered over the past year...

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