Casey Williams Rules To Deload By. Breaking It Down Using The 60% Rule.
"The Rules of a Deload: Take the exact (or almost exact) training sessions from the previous week and... 1. Reduce intensity by 60% (not 60% of your max but 60% of the previous week). 2. Reduce volume by 60% 3. Remove taxing movements - taxing will mean different things to different lifters (For me […]
Powerlifting Coach Casey Williams Answers What Grip To Use On The Bench ...
From Casey's Coaching Blo I had a question come in the other day regarding bench grip: "Does the whole finger need to be covering the ring or does it simply need to be in contact with the ring?" I don't pay attention to feds or their rules with any type of regularity. As far as […]
THIRST: Bringing Quality, Service, and Integrity to Terre Haute
Anyone who walks into the Terre Haute, Indiana-based gym, THIRST, can see both quality and integrity through the primary services it offers, along with its affiliation to elitefts through gym owner Brandon Smitley.
12-Week Conjugate Deadlift Cycle for a Raw Lifter
Remember Cody, my client I talked about in my last article about benching? He absolutely destroyed at the Iron City Open and got a 10-pound deadlift PR total. The secret to his success? It’s in this program… because it IS this program.
LISTEN: Table Talk Podcast #25 with Casey Williams
Dave Tate’s bringing yet another amazing athlete to the table… Talk Podcast! (See what we did there?) This time, it’s elitefts athlete Casey Williams.
Add 10 Pounds to Your Bench With This 15-Week Conjugate Cycle
When a Union Fitness client approached me for training, I was foaming at the mouth. He had experience in powerlifting and wanted a conjugate training approach. With this program, he added 10 pounds to his bench! You might as well give it a try.
Union Fitness Hiring Yoga Instructor
Union Fitness, run by Team elitefts Coach Casey Williams, is hiring a slow flow recovery yoga teacher to work Friday evenings. To see more application information, read on.
Introducing New elitefts Athlete Dan Dalenberg
Dan Dalenberg found his way through life with the help of fellow powerlifters. As a Team elitefts athlete, he intends to give back to the community by passing on information he’s learned from those who got him through his lowest points.
Union Fitness: Pittsburgh's Community Gym
“We only have our word.” For Union Fitness owner Casey Williams, his history with elitefts, staff, integrity, and the imagery of Pittsburgh unions and steel are the things that hold his gym and community together.
Goodbye 2018, Hello 2019
My life went through a lot of changes and adjustments during 2018, which meant I had to learn and re-learn things. Lesson 1: the grass isn’t always greener on the other side, but sometimes it is, so watch your lawn and don’t forget that some grass is better than yours.
A Note to the Lifter That Chooses Coaching
You find a coach you feel is the best choice, and you make an inquiry. It’s a good fit, and you compensate him or her. You’re a powerlifter with a coach now. You await your program to begin your journey under the guidance of your chosen coach.
Don’t Call It a Comeback
I was beyond grateful that Dan Green still welcomed me to compete at Boss of Bosses V (a fantastic event) this year. Strap in and pay attention if you like a good drama.
Ego Is the Enemy
Let me introduce you to a young gentleman from my gym. Like a lot of inexperienced lifters, he didn’t understand what it really means to keep your nose to the grindstone.
Meet Report: UPA Summer Showdown 2017 at Old School Iron
At the beginning of this year I lost 60 pounds in less than eight weeks. I couldn’t stand longer than a few minutes because I was so tired. I couldn’t go up or down stairs without losing my breath. It was humbling, to say the least.
Bring Your Passion
As a profession, we must look in the mirror and ask ourselves if we’re doing what we’re asking others to do.
Bench Pressing Secrets of the Pros
In this article, you will find multiple quotes from some of the best lifters past and present regarding what makes a good bench presser — Greg Panora, Jeremy Hoornstra, Ryan Kennelly, and Eric Spoto to name a few.
WATCH: Anterior Pelvic Tilt Compilation Series — Dani Overcash and Casey...
In these six videos, Dani identifies and helps resolve Casey’s hip issues while squatting. How can Casey’s powerlifting setback help you?
WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash — ...
This is my favorite part of the whole series — you get to see how all of this comes together and how it can help YOU as a lifter.
WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash — ...
We’ve worked on several components separately but this exercise brings them together: first getting into the left hip, then finding neutral, and then breathing and bracing while in this proper position.
WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash — ...
We pulled him into his left hip in the previous exercise, while this correction is designed to help drive him “off” his right hip.
WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash — ...
The purpose of this exercise is to help you get into your left hip and improve how well the socket receives the ball.
WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash — ...
It took Casey a month just to get everything into position for this exercise. When you try it, you’re going to be tempted to engage every muscle you have. Don’t.
WATCH: Physical Therapy — Anterior Pelvic Tilt Fix with Casey Williams a...
The last two years have been the most uncomfortable but also the most rewarding of my life. Part of this process was putting aside my ego to address some physical dysfunctions that were holding me back.
IPA Mountain Madness — My First Single-Ply Meet
After three injuries in a half a year, I was pissed. I was depressed. I was dumbfounded. But I found my way back, hitting a PR total for my first single-ply meet.
Squat Q&A: Zercher Squats, SS Yoke Bar Breathing, and Tight Hips
You have questions, team elitefts has answers. Today’s topic: the squat.
WATCH: Set Yourself Up For A Bigger Bench
Sometimes a visual is the one thing an audible coaching cue lacks. Give these tips a try.
WATCH: 2016 Training Camp — All Footage with JL, Swede, and Casey
Following this exclusive elitefts event, we have shared coaching videos and lessons from the weekend. Here’s everything in one place.
WATCH: Bench Press Instruction with JL, Swede, and Casey
In this final collection of footage we’ll share from our April training camp, the three expert coaches demonstrate the proper way to learn and improve the bench press.
WATCH: Dave Tate's Closing Speech — April Training Camp
The founder of elitefts spoke with all attendees, finalizing a day of learning with coaches JL Holdsworth, Swede Burns, and Casey Williams,.
WATCH: Training Camp Q&A — Recovery and Weight Class Transition
JL, Swede, and Casey continue their question-and-answer session by addressing how lifters can increase recoverability and maintain strength during weight loss.
WATCH: Training Camp Q&A — Overtraining, Openers, and Body Composition
JL, Swede, and Casey answer multiple questions in this video, ranging from how to control training intensity to picking openers to nutrition for powerlifters.
WATCH: Training Camp Q&A — What Do You Wish You Would've Done S...
JL Holdsworth, Swede Burns, and Casey Williams opened their training camp by answering this question.
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.
WATCH: Team elitefts Trains for The 2016 Arnold/XPC Finals
With only four weeks to go, our athletes are getting serious (and animated) in the S4 Compound.
Power Clinic To Host Casey Williams & Yessica Martinez Seminar
Power Clinic To Host Cassey Williams & Yessica Martinez Seminar
The Importance of the Eccentric
If you want the bar to come back up, you need to take care of how it goes down.
WATCH: Expert Bench Press Troubleshooting with Casey Williams, Dave Tate...
As he aims to take his 540-pound bench up to 600, Casey is employing the help of these veteran coaches. Watch as he learns the adjustments needed to keep pushing forward.
WATCH: Casey Williams' Bench Methods and 12-Week Raw Program
These 6-week max effort and 4-week dynamic effort waves have taken Casey’s raw bench to 540 pounds. Watch as he explains his approach to chasing 600 and how you can use his methods yourself.
WATCH: S4 Weekend Training at elitefts w/ Squat Strip Puke Set
What started as a coaching weekend turned into a group training session for elitefts team members.
WATCH: Training Chest at elitefts Compound with Dave Tate
I’m still learning how to train like a bodybuilder in my current cycle. Here’s the full workout and everything Dave taught me this week.
Fast and Jacked: Todd Hamer and Casey Williams
Listen to podcast No. 18 as Todd and Casey share air time. Todd and Casey are fast and jacked too.
Heavy Volume Bench with Casey Williams
Close grip Bench Press with a two board with Casey Williams can only lead to strength gains.
What the Godfather Can Teach Us About Powerlifting
This crime classic is full of strength training lessons from the Corleone family. When you take the platform, are you the hot-tempered Santino or the calm, calculated Michael?
Reverse Band Bench with Casey Williams
EliteFTS Pro Powerlifter Casey Williams goes through his reverse band bench workout.
Cambered Bar Squats With Casey Williams
Save your shoulders by incorporating Cambered Bar squats into your squat routine.
Increase Your Bench and Forearm Strength with Fat Bar Floor Presses
Wanting to add variety to your bench training while also improving your grip at the same time? Start getting fat with Fat Bar Floor Presses.
Raw Unity Meet Eliminates Knee Wraps and Monolifts
RUM9 will be absent of the monolifts and knee wraps of previous years. What will this move mean for the meet?
Williams and Wenning to Compete at Raw Unity Meet 8
What are these two beasts looking to accomplish this year at RUM 8?
WATCH: A Message from Team elitefts
There's more to our athletes than big numbers and world-class physiques. Find out what really matters to Team elitefts this holiday season.
WATCH: Team elitefts Shares What Change Led to Their Greatest Improvement
If you're looking to make the changes necessary to reach your goals, look to the guidance of these champion lifters. What do you need to change in your life?
Handling the Missed Lift
We all do it. We miss a lift and then look around at our training partners. Sometimes you speak up immediately and sometimes they have first say.
The Team elitefts Original Soundtrack
What does it take to crank your training intensity? Team elitefts goes all Siskel & Ebert on that.
