The Fifties
For several months, I’ve been doing Jim Wendler’s 5/3/1 program. In it, Jim talks about doing exercises for assistance that build muscle mass. He advocates doing several reps of dips and pull-ups every week. At one point, I believe he states we should do 50 dips a week weighted or 100 dips a week with just body weight. If memory
Smith’s Got Your Back: Warm-ups for Squat Injury Prevention
Squat injuries happen more frequently without a proper warm-up. Dr. Ryan Smith discusses a few simple movements he uses that can save you from painful complications.
Though This Be Madness, Yet There Is Method in It
This year marks the twentieth anniversary of my odyssey as a classroom teacher. Upon completion of my first year, the building principal summoned me to his office, and we reflected on what I needed to do to improve and become more effective as an instructor.
Methods for Training Clients with Hardcore Minds, Not Bodies
What happens when you get a potential client who is all about doing the most hard core exercises, who moves mountains and is willing to go the distance to achieve his goals? As I imagine, you’d probably be happy to have a motivated, determined, and disciplined trainee.
Training the High School Powerlifter
Having been head coach of the Warren Central powerlifting team for almost ten years, I can tell you without hesitation that training teenagers has to be one of the most frustrating, and at the same time, rewarding jobs of my life. Many of the guys I have coached came into our weight room as freshmen having never even seen a
The Key to Reaching Athletic Achievement
The most common questions I receive are “What type of program should I be following?” and “What type of program do you follow?” In my opinion, too many athletes concern themselves far too much about what training program they’re following. They don’t focus enough on the other myriad of factors that are more influential in determining how far they’ll go
Is Your Finisher Going to Finish You?
You’ve just spent an hour doing a grueling full body workout. Your body is spent from deep, heavy squats, weighted chins, and max effort incline presses. So what do you do now? How about loading up the bar for deadlifts? Why not do them with an underhand grip while you’re at it? Or while standing on a low box?
The Gun Show: The EliteFTS Top 10 Exercise Guide for Bigger Biceps
Honestly? I can’t believe I just wrote this title, nor can I believe I’m going to post this article.
How Do I Get Explosive Strength?
At Synergy Athletics and on nearly every training forum, people ask, “What exercises do I need to become more explosive?”
Top 75 Training Books
Dave asked for the best book on training that you’ve read. Here are your 75 responses:
Get a Grip: Know What’s False
Dave stormed into the office, slammed down his energy drink and crashed onto his chair, still scrolling through his e-mails on his iPhone.
EFS Pro Short Band Strength
Bands were first introduced to Dave Tate close to 10 years ago. After experimenting with accommodating resistance and the use of chains, Dave took his squat from 760 to 855 in 12 months.
Flying Solo: When All You Got Is You
As a lifter, I love training with a crew. Nothing will get you more physically prepared to lift big weights than a group of like-minded individuals.
Practical Training for the Civil Servant
Testing your physical wit, pushing yourself to the very limits all to move the biggest numbers—awesome!
Dual Rack Ropes
Years ago, when I was regularly conducting seminars, I began to notice a common element in many of the university weight rooms I’d visit. I’d always see towels folded over the tops of power racks and taped at their ends.
Want to Train at elitefts? Make a Plan or Suffer the Consequences
My first experience in the EFS gym…
Is Your Warm Up Effective?
Your warm-up should prepare your for the workout without hindering your ability to perform optimally.
1100 Pound Abs
The other day in the gym, the topic of ab training for strength came up. I figured there was nobody better to ask than 1100 pound squatter Matt Wenning.
Problem—Raw Bench Press; Solution—Plyometrics
Speed training in the bench press has become increasingly popular. Louie Simmons of Westside Barbell Club popularized this concept by advocating a speed day in the bench press. Some call it a “dynamic” day, and some call it a “light” day.
Teach Them to Land First
Plyometrics have been a part of most athletic development programs for many years.
Complicated
Recently on the Q&A, someone asked me about my thoughts on tweaking the DC training program. He was having some difficulties getting his numbers up but was worried about not following the program to the letter.
Rethinking Interval Training
I love interval training, but one of the problems we commonly run into—particularly if someone isn’t prepared physically to sprint or doesn’t have a place to do it because of weather restrictions—is that repetitive, low amplitude motions are our only options.
Under The Bar: The S-4 Weekender Program Part 2
This article is the continuation of the Weekender Series that has documented the training of a few of our featured training log lifters, as well as the weekend group training in our weight room:
Army Physical Training and the Powerlifter
In October 2008, I joined the U.S. Army. I’m going to share my story about seven months of Army physical training compared to my experience as a veteran powerlifter.
Want to Squat Like a Man? Lift Like a Woman
Every day you can go into a weight room anywhere in the country and two things will be certain
Bench Press More Weight Instantly!
How many people do you see in the gym trying to make an exercise more difficult, believing the more difficult it is, the more effective the exercise will be?
Seven Simple Steps to Get Lean and Get Healthy
As a trainer and Poliquin certified BioSignature practitioner, I work with all types of clients with a wide array of ailments. People often contact me to rid themselves of the prescription medications to which they have become reliant.
Training Considerations for the Tactical Athlete
Many people consider sports such as golf, tennis, and martial arts to be some of the top sports that are most reluctant to buy into modern strength and conditioning techniques.
Failure Fixation
Did Arthur Jones have it right when he essentially devoted his life to convincing people they needed to train to failure?
Underground Strength Session 2009 Review
It was Friday night. I set my alarm for 5:00 a.m. This was nothing new, but when I woke up in five hours, I would be starting my trek to one of the strongest gyms in the Midwest—the EliteFTS compound.
37 Tips and Tales from Dave Tate
Five minutes before my interview with Dave Tate a new Facebook status update pings onto my screen.
Problems of Progression
During my humble personal training career, I’ve witnessed some interesting training philosophies that personal trainers have in relation to training their clients and themselves.
EliteFTS Spotlight: Juliet Deane
I’ve been reading the site for a while, but we have our own training studio business, and in the past couple of years, it’s been about a hundred-twenty-five miles an hour, every single day.
Powerlifting Sport Psychology Training
Have you ever been to a powerlifting meet and heard someone boast about colossal training lifts?
Muscular Development Training Bytes by Thomas Fahey and Steve Blechman
Static but not dynamic stretching decreases strength
Cardio for the Strong
No matter who or what your goal is, I feel some form of cardio will help you reach that goal faster.
Under The Bar: The S-4 Weekender Program
I'm still not quit sure how it happened, but over the course of the past twelve months, we have attracted a group of competitive powerlifters into our gym. It was not that long ago that I retired from the sport and spent my weekends training with one or two other guys, and that was it.
Performance Training to Look Better
Performance training for improved looks is a concept that seems to get lost behind the dozens of magazines that promote your favorite bodybuilder and the supplements they’re trying to sell us.
Training Individuality
In powerlifting, there are many different paths to achieve our lifting goals.
Block Periodization in the Sport of Powerlifting
This program is based on the concepts outlined in Dr. Vladimir Issurin’s, Block Periodization: A Breakthrough in Sports Training.
Memoirs of a Strong(er) Beta Tester: Part 2
As with my last article, my goal is to give you a glimpse into what I did and how I felt while beta testing Dave Tate’s Strong(er) Program.
Separate from the Pack
After serving four years in the Marine Corps and one tour in Iraq, I was finally done. I had served my country valiantly and fought for my freedom. I said to myself, “It’s time to let loose.” So I did exactly that. Five months and thirty pounds of fat later, I was a mess.
Hip Strength for Speed Development: Part II
In my last article, I outlined the four qualities that must be trained to improve speed—relative body strength, hip stability, elasticity/reactivity, and rate of force development. I quickly touched on the subject of developing strength in a hip hyperextended position. In my opinion, this can unlock the speed potential of any athlete.
Spotlight on Nutritionist Dr. Chris Fox
My name is Dr. Chris Fox. I'm a chiropractor who specializes in spinal rehabilitation. I'm 35 years old, I've been lifting since I was 13, and I've been seriously bodybuilding since I was 20.
Six Things Your Training Should Have (if It Doesn’t Already)
Everyone has a different training program.
The Perfect Program: For Lifters and Coaches Alike
Here’s the deal. All sound programs work and they work well. The best one is your preference. However, there’s a catch to everything and this has more than one.
Tighten That Belt
How strong is your core really? Do you give it as much attention as you do your other muscles when you squat or deadlift or even when you’re doing bicep curls in the squat rack (just kidding about that last point)?
A Better Way to Achieve Fat Loss
Forget what you think you know about losing fat and pay attention. The best way to lose fat is to train for performance.
Monitoring Training Status: The Finger Tap Test
Monitoring training status is something very vital when training athletes.
How Strict Should Your Exercise Form Be?
When it comes to weight training, there are generally two schools of thought when it comes to exercise form. First, you have the typical personal trainer “fitness experts” who say that you should perform all lifts with light to moderate weight and use very slow and controlled movements.
The Origin of 5/3/1
In the summer of 2005, I was burned out from competitive powerlifting. I was tired of bench shirts, box squats, bands and being fat.
Sometimes More Is Better
One of the first things we learn in the fitness industry—whether you’re a trainer, a gym rat, or that “newbie” who is still wet behind the ears—is that more isn’t always better.
What I Wish I Knew as a Female Athlete
As an athlete, you’re taught many things—work hard, compete until the end, work together with your teammates, push yourself to the limit, and have fun.
An Introduction to the Sport of Kettlebell Lifting
By now, you should know what a kettlebell is, or at the very least, you should have heard of kettlebells. They are popping up everywhere, and you can even purchase them from your local sporting goods retailer. There are kettlebell fitness trainers, kettlebell boot camps, kettlebell gyms, and even kettlebell infomercials. Kettlebells certainly have broken into the mainstream. Some might
Gain One Inch on Your Arms in Thirty Days
Just recently, a man who was very well acquainted with Vince Gironda contacted me. He told me some stories about the old “Iron Guru” that I hadn’t heard before. It got me thinking about Vince.
The Biggest Gimmick in Strength and Conditioning
I’ve been to a ton of seminars in the past year, and every single time I came away confused on the most effective way to design a strength and conditioning program for high school athletes. One of the most conflicting methods used when talking about speed training is overspeed.
