Programming For Everyone
Anyone, regardless of experience, should be able to program workouts for themselves. Once you understand your goals, use these easy tips to build a program that delivers results.
The Need for Addressing Basic Pelvic Deficiencies in Baseball Programs
The pelvis and hip cannot be neglected in baseball pitcher’s athletic training programs. Don’t miss out on these key performance indicator’s for your pitching athletes.
You Are Not a Genetic Outlier
Most people train like the athletes and Olympians they admire, but that's poor practice. Train for YOU, and watch your progress skyrocket.
I Was Coached By Sheiko
Training with Boris Sheiko changed me as both a powerlifter and a coach, and I'm forever grateful for it.
Training Considerations for the Aging Powerlifter
Your biological age is different than your training age. If you've racked up years of training in the gym, you should learn the difference between the two.
Grip Training Recommendations for Athletes
Most trainees neglect grip strength, and athletes are no different. In today's article, Romain dives deep into how essential grip strength is for athletes and trainees alike.
Alternating Weekly and Monthly Plans
Building periodized programs is a big investment. It requires time, patience, and thought.
How to Improve Hip Internal Rotation Deficits with Band Walks
The band walk is one of the most popular glute exercises of all time, but it requires thought, skill, and proper execution to be effective.
#119 - 8x WPC World Champion: Doug Heath
Learn how the 20-year-old version of Doug met Louie Simmons and his lifting career blasted off the ground in this podcast episode!
#118 - The Immortal Matt Brown
Matt Brown is an American mixed martial artist currently competing in the Welterweight division of the Ultimate Fighting Championship (UFC) for nearly 14 years.
#116 - Dave Tate Introduces Our Newest Athletes!
In this #116 episode of Dave Tate's Table Talk Podcast, Dave invites three new elitefts athletes to the table. Meet Haley Hill, Jaden Lacaria, and Adam Zavchik!
The Best Lift for Collegiate Athletes
Although collegiate athletes are not powerlifters, powerlifting is the ultimate inspiration for their training. Hands down, the barbell Romanian deadlift should be a part of their exercise selection.
WATCH: 17 Band Exercises Powerlifters Can Do at Home
Life gets hectic with viruses, gym closings and holidays, work, and travel, but that doesn’t mean you can’t get some training in.
230 Max Effort Variations You Can Do With 1 Bar
If you think having one bar means you can't do max effort variations, you're wrong. It's time to think outside of the box. If you can't, no worries! I already have, and I came up with 230 variations you can use with a straight bar. No specialty bars required!
4 Ways to Get Stronger Without Adding Weight to the Bar
Too many people focus on hitting the big 1RM and forget the little stuff that gets them there.
Conditioning 101
With everyone constantly pushing the envelope with tons of volume and intensity for extended periods, I felt that it was important to shed some light on this topic to slow down the burnout and chronic fatigue we’re seeing these days.
Applying Menstrual Rules to Your Training
You'll need to adjust accordingly if you want to make the most of your training (and menstrual) cycle.
From the Floor
No matter how strong you think you are, don't let it go to your head. There's always room for improvement and progress in the sport of powerlifting.
Top 5 Ways to Grow This Off-Season
Off-season doesn't have to mean a lack of muscle gains. With these five tips, you can keep up your progress without feeling like it's time to coast.
Do You Want to Increase Your Overhead Strength?
Are you not performing optimally because of a tight scapula? Limited scapulae mobility can prevent you from increasing your overhead strength the way you want to.
Glute Training for Meatheads
Training to get Instagram-worthy glutes is just as much for the guys as it is the girls. Not only will your backside look better, but working on your glutes might help out with knee and back pain, too.
Garages are for Gyms, Not Cars
Building a garage gym is an investment that can save you time and money in the long run. Take it from one powerlifter who built her own garage gym; here are some things to keep in mind.
Off-Season with a Reason
No idea what to do now that your meet is over? Here is an easy guide to help you make the most out of your “off-season.”
WATCH: JM Blakley Shares His Secrets on Bench Press Form
You won't be able to properly improve your bench press without the proper form. JM Blakley recruits Yessica Martinez and Lily Starobin to share with us his secrets to a solid bench press form.
3 Things I Learned From Training My @ss Off with Dave Tate
The Train Your @ss Off with Dave Tate event was not only a life-changing experience; it was also truly something I will remember forever. It has made me a better coach, a better training partner, and a better overall human because it helped me figure out what is truly important in my life.
WATCH: How Tricep Extensions Can Improve Your Bench Press
Elbow pain is a common ailment of powerlifters, particularly when it comes to the bench press. However, an unlikely move can help treat and prevent bench press related elbow pain.
WATCH: Reconsider Bands as Your Strength Warm-up
Are you really utilizing your muscles at their maximum strength?
10 Training Mistakes to Avoid
Here are some simple mistakes to avoid that will allow you to put yourself in the best position to train pain-free for life, perform like a stud, and look good naked.
What If No One Was Watching?
One might act a certain way at a concert Saturday night but act entirely different at church Sunday morning... and of course, one might lift a certain way for the sake of Instafamousness and socialookatmedia versus how they should lift and train for the pending meet or competition.
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.
WATCH: John Meadows and The Muscle Doc Train Back and Chest
John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to "steal" some of Jordan's ideas. Well, that didn't go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.
What To Do When You Are Stuck
If your lifts are stagnating, it's time to think and look outside of the box.
Making the Max Effort Easy
There are a ton of questions on how to work up to a 1RM on max effort day. While many lifters don’t use percentages, it certainly makes it easier on coaches and novices on how to pick attempts. Since many people who are new to doing these movements are not familiar with their maxes, use the following to help guide
WATCH: Training Frequency Considerations for Strength Sports
Keep in mind the training frequencies listed here can still vary a lot depending on the person. These are just numbers to keep in mind as you figure out the best frequency for you!
Competition Report: Brute Strength Gym’s Spartacus Strongman
This competition was preceded by my dad's unexpected death, a delay in his death certificate, and burying him the Monday before my wedding. It's been a tough year, and my training and diet reflected that. Still, I did pretty well all things considered.
The Running Shoe Caste System
"Buy nice; don't buy twice." That saying might apply to elitefts equipment, but it might also apply to running shoes when it comes to doing cardio... Any suggestions for replacing a 27-year-old pair of sneakers?
The Most Important Training Article You Will Read This Year
elitefts has a strong focus on the freedom of education — so strong that we're willing to invest in all of the content we provide for you. For 20 years, the strength of this value has enabled us to earn your trust, and therefore, produce more content.
How Strength and Speed Training Can Help Build Your Aerobic Capacity
Strength and speed training positively influenced my client's Ironman competition outcome, an event that is very aerobic- and lactic power-based, but why? Let's take a closer look at energy systems as a whole to find out.
The Vault: Do the Stuff You Suck At
Do you ever wonder where your weak points come from? What to learn how to overcome them? This FREE resource is for you...
Personal Training Through Pregnancy
I've trained around 10 women during their pregnancies, and my keys to success have been keeping open communication and making sure I'm setting a good movement and pace with my clients.
WATCH: Cut Your Training Time in Half
In one way or another, we’re all working against a clock. If you want to shave time off your training day, invest in these office supplies.
A Question of Strength
Sixteen questions covering the basics (and often neglected) beginning with bench press templates to dimel deadlifts.
My Indicators
My key indicators (as well as yours) take time to know and develop. They also will change over time, so always be on the lookout and always monitor your training.
Deadlift Fundamentals — The Difference Between Failure and Lockout
These elite lifters share some fundamental characteristics at the start of their deadlifts—hips high, arm length maximized, shins very close to the bar, and torsos not vertical.
REGISTER NOW: April 30th Training Camp with JL Holdsworth, Swede Burns, ...
You will have the opportunity to learn about any topic in strength training you choose, from execution of the main lifts all the way down to minute details of accessory work.
THREE DAYS LEFT — Win 12 Weeks of Free Online Training from Team Elitefts
Participating coaches include; Swede Burns, Clint Darden, Julia Ladewski, Brandon Smitley, Joe Schillero, Ken Skip Hill, Zach Gallmann, Matt Ladewski, Shane Church, David Allen, Casey Williams, Dani Overcash, David Kirschen, Sheri Whethem, Ken Whethem.
How To Increase Your 225-Pound Bench for Reps Test
Here are 23 tips to master the most famous NFL Combine challenge,
WATCH: Table Talk — Can You Build the Deadlift Without Deadlifting?
A lot of people disagree about how often you should deadlift in the gym, if at all. For 13 years of competing, this is how I trained my deadlift.
Grip, Masochism, and Asphalt: Training During Travel Season
My son baseball's schedule has kept me away from the gym and forced me to come up with creative ways to keep training.
Best Program Alterations To Make When Your Training Hits a Roadblock
You inevitably need to change up what you’re doing after stalled progress. What do you change? How do you go about deciding what to keep and what to remove?
Recovery Work for Increased Growth and Performance
When your progress slows and your body breaks down beyond repair, it's time to reexamine your recovery and restoration protocol. Is it doing what it should?
The Definitive Guide to the Board Press
We are certain this article and embedded videos will not hit every sports and news outlet online, but at least you will LEARN HOW TO F**CKING BOARD PRESS! We have no idea what caused the recent train wreck, but can offer one solution by reposting an article from six years ago.
WATCH: Clint Darden Coaches How to Shave Seconds Off the Farmer's Walk
These simple pick and acceleration adjustments will give you the edge you need during the initial seconds of the farmer's carry.
Strength Development for the Casual Male Lifter
For our readers not looking to the take platform or the stage, this program delivers only what you need to become a stronger, leaner version of yourself.
Mythbusters 101: Don't Fall for These Fallacies
Bad information is passed from lifter to lifter, website to website. Let's end the charade.
4 Ways to Test Your Grit in the Weightroom
If you can survive these challenges it will be good for...but it won't feel that way.
Pre-Season Training for the Part-Time Athlete
This program outline gives you the ability to insert the gym-based training, conditioning, and specialized development that addresses your individual pre-season needs.