5 Things Beginner and Intermediate Lifters Should Understand
Newer lifters seem to think that they can squat 1,200 pounds in less than a year of training. I hate to burst your bubbles, but that’s not going to happen. It’s a long game, and you need to understand that if you’re going to survive in this sport.
Guidelines For Injury-Free Progress: Controlling Intensity
“If I train strength and conditioning at the same time, will both suffer?” Unless you are taxing your recovery or training in completely disparate ways, you can train both domains. Here are a few ways you can do that.
Why Your Bones Need Time to Recover
We’re starting to see more and more bone injuries. We’ve seen it in powerlifting, where all of a sudden, if someone, especially younger lifters — they don’t have enough time to lay down that bone properly — I’ve seen bones actually snap. That’s why recovery is so important.
Don't Peak Too Soon: Strongman Training 2 Weeks Out
You have to learn that 2 weeks before the competition, you aren’t going to get stronger. All you can really do is screw things up. Don’t lift 1RMs; instead, deload or train with lighter weights. You want to peak at the competition, not in training.
If I Don't Have a Practitioner, Where Do I Go for Help?
I don’t care if it’s a physical therapist, a chiropractor, or a medical doctor. You need someone who looks at the overall picture, not just the area that’s giving you trouble.
The Ghost in the Machine
Your body is like a race car. Even the best race cars break and wear parts down. When one of those things breaks, it, in turn, puts added pressure on other parts, which are then at risk of breaking. Take your foot off the gas pedal every now again and recover.
Meet Report: Making a Comeback at APF Nationals After a Painful Injury
Two years ago, I injured myself at a meet. The pain was so bad I nearly pulled out of the meet. After talking with some experts, I decided to hop into the APF Nationals without a weight cut and with a quick prep. Let’s just say it’s good to be back.
20-Week Raw Dog Yoke Program Cycle
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
Adjusting to Life Post-Hip Replacement
After undergoing a hip replacement surgery and another surgery on my other hip, it goes without saying I’ve had to adjust how I train. But let me just say, I am so glad I went through with these procedures. The pain is worth it, I promise.
LISTEN: Table Talk Podcast Clip — JM Blakley and Dave Tate Discuss Medit...
“Meditation is like a drink of water. You’re thirsty. You drink a little bit, and you feel better. Then you get thirsty again, and that’s what meditation’s like.” Meditation might not be a cure-all, but it can make a huge difference in an athlete’s performance.
You Might Be a Serious Powerlifter If...
This life we live is comprised of sheep, and it is also comprised of shepherds. Followers or leaders. The flock goes where it is directed. Shepherds set the course for the journey. Are you part of the flock? Or are you a shepherd? Are you a serious powerlifter or not?
The Lost Art of Training Hard
I’m not suggesting that you destroy yourself. What I am saying is that a lot of new trainers are coming out of school with information about corrective exercises but zero practical experience of knowing how to push people in the gym.
Shooting From the Hip
Sometimes, I have to remember I am not Superman. I remembered how I have been feeling, sleeping, and how much I have been working. So I took a break and slept in… and managed to get this article done, too.
New Tattoo Do's and Don'ts for the Powerlifter
Getting a new tattoo doesn’t mean you have to throw the bar down and not step foot in a gym for two months. What it does mean is that you need to ensure you don’t do anything reckless for the first couple of months.
Use a Hand Dynamometer to Measure Your Recovery
If you aren’t sure if you’re overtraining, you could measure your jump height each day. But there’s an easier way to pinpoint if your nervous system is overloaded: the hand dynamometer. Give it a squeeze once a day — that’s all it takes!
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.
Understanding Groin Injuries: A Primer
I’m not going to lie, I’ve had a number of injuries through my training, but Dave was right: groin injuries are a different beast, and the nature of the beast is going to depend more fully on what actual tissue was affected.
LISTEN: Table Talk Podcast #9 with Dr. Ken Kinakin
In this episode of Table Talk Podcast, Dave Tate and Dr. Ken Kinakin talk about a variety of lifting-related injuries, working around and preventing said injuries, the Society of Weight-Training Injury Specialists, and more.
Keyboard Warriors Need to Stop!
People with similar issues can respond differently to the same treatments, so having multiple solutions is a great way to increase the likelihood of success. As for arguing about different solutions with experts on the internet? Not so great.
Take a Survey About Knee Wraps for Science!
elitefts columnist Marilia Coutinho needs your help! Help her gather data on knee wraps for the latest installment in her "How Stuff Works" series about lifting gear.
Activate and Contract Lower Abdominals for a Healthy Pelvis Position
Do not settle on one fix and rely on it. Instead, rely on multiple exercises and this simple formula: more muscle used = more stability = more strength. Considering your lower abdominals, here are two exercises to try.
Refueling and Recovery for BAMF Wrestlers
In the final part of the #BAMF Wrestler series, Steve “Kono” Konopka and I answer questions about post-match recovery, supplement suggestions, and refueling. Sleep, cryotherapy, contrast showers, foam rolling, vitamin C, beetroot powder, and protein powder are just a few things we suggest.
LISTEN: Table Talk Podcast #6 with Dave Tate (Rant Edition)
In this episode of Table Talk Podcast, you might want to grab your headphones because Dave Tate has some choice words on a variety of topics.
Gym Rats Rejoice: Tennessee Repeals Amusement Tax on Gym Memberships
Tennessee just took a load off gym owners' shoulders by repealing a $10 million amusement tax on gym memberships. The law will go into effect on July 1st.
The Four Weeks Post-Meet
Look before you leap into training right back after your last meet because the next four to six weeks can (and will) set up your next cycle for success… or for failure. Take time to reflect on that. Success or failure… which one will you choose?
Troubleshooting Strength Injuries: Dealing with Injury
For those of you who are currently dealing with a significant injury, this article, the fifth and final part of the Troubleshooting Strength Injuries series, will help serve as a road map to recovery.
Going on the Record with ATWR Holder Heidi Howar
I’ve had the pleasure of interviewing and training with Heidi, and I can say with absolute certainty that she is the real deal, an ATWR-holding meathead who’s willing to do what it takes to become, and in her case, stay the best.
Want to Contribute to an Article? Click here!
elitefts columnist Marilia Coutinho needs some help on her latest scholastic endeavor: a first-of-its-kind article scholarly series about the science of the benefits of lifting gear. Help her gather some data on wrist wraps by taking a survey. Share to spread the word and your experience on wrist wraps.
FAI and the Rehab Process: The IT Band as the Root of All Problems
Soft tissue therapy is an undeniably important aspect of the rehab process of Femoro-Acetabular Impingement, but there’s a commonly overlooked aspect as well: the iliotibial band, or IT band, which is often a major player in the cause of FAI.
Troubleshooting Strength Injuries: How to Autoregulate
Autoregulation is about being able to gather as much information as possible to assess the current situation and knowledge. Once you know that, you can apply this knowledge to autoregulate your training… but you’ll need to learn a couple of skills first.
WATCH: SSTSS Presenter Dr. Kinakin on Weightlifting Injuries in Athletes
With all of his credentials, it’s no wonder Dr. Ken Kinakin has been a speaker at elitefts seminars — and he’ll be taking up the role again for the upcoming 2019 Strong(er) Sports Training and Success Summit. Here are the topics he’ll be presenting on.
The Art of Programming for Injury Prevention/Risk Management
I believe the most important role of a strength and conditioning coach is to create programs that minimize the risk of injury. Armed with knowledge from a study on rugby injuries, I wrote a program that focuses on strengthening injury-prone areas. Here’s what I came up with.
Returning From Injury After a Layoff
Coming back after a layoff can be a chance to address imbalances, but it also presents the opportunity for new imbalances to develop. Common sense suggests that testing strength after a layoff isn’t the best idea. But if you are going to do it, keep these things in mind.
Buddy Morris on Stress and Recovery for the Athlete
“Play the game; don’t let the game play you.” Coach Buddy Morris (one of the speakers for the 2019 Strong(er) Sports Training and Success Seminar) talks about stress adaptation and recovery with Dave Tate, Tom Myslinski, and Jim Wendler in the sixth video of a nine-part conversation.
I'm Sick — Should I Train or Stay Home?
Listen: I’m no doctor or rocket scientist, but even I have enough common sense to know that if you’re feeling under the weather, you shouldn’t be lifting. You should be resting at home. Yeah, you heard me: Go home and stay home. And stay out of your fancy little garage gym, too!
Troubleshooting Strength Injuries: What is Autoregulation?
There’s a sweet spot where stressors are present as motivating and growth factors but not too much to where athletes become chronically sympathetic, causing a cascade of performance-altering events. This spot is called autoregulation.
Peaking for Sport
If speed is what we’re going after, then why do the weights on both our heavy and light days continue to climb, and bar speed continues to fall? As we get deeper into the competitive season and continue to put more tonnage on the athletes, we are burning the candle at both ends.
5 Tips That Will Increase Any Lift
It’s inevitable that a lifter will hit a plateau at some point or another. It’s frustrating, I know. Trust me, I’ve been there. But after 10 years of powerlifting and 14 years of strength training before that, I think I’ve unlocked some of the secrets to making gains. Here are five things that helped me increase my lifts.
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.
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.
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?
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.
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?
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.
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.
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.
Make it More Than Just a Warm-Up
When it came to warm-ups, I didn’t always practice what I preached. As it turned out, warm-ups have done me a solid and increased my strength, endurance, and recovery. Plus, they’re a great way to hone your techniques.
10 Secrets to Stimulating a Stalled Squat
As a former 150-pound marathon runner–turned–powerlifter, here’s how I increased my squat 1RM from 500 pounds to 600 pounds in a single year.
The Intent of Recovery
Intelligent training does NOT need to be pussyfooting around HARD training. It also doesn’t need to be pushing you to a point where you have to “deserve” a rest day. Attending SWIS 2018 and listening to Dr. John Rusin and Christian Thibedeau, I thought it would be great to revisit this topic.
Learn to Train X — More Technique Fixes for Athletes
In this video, Nate Harvey discusses: the proper way to jump and land, scapular retraction and depression, and simply training what you say you’re training – a feat that’s easier said than done.
The Dynamic Effort Method with Beginners
Many people will say, “Don’t do it with beginners” and it’s a good thing I’m somewhat anti-establishment because DEM has been a great tool in the development of a lot of beginner-athletes. The simple answer is: just do it.
Infrared Saunas: Fad or Fantastic?
Are IR saunas really THAT beneficial? Do they truly have weight loss, detox, and anti-aging abilities?
Introducing New elitefts Columnist Dr. Tyrel Detweiler
As an elitefts team member, he'll use his column as an opportunity to help educate others while giving back to a brand that has been so influential in his own career as an athlete and professional.
The Importance of Recovery for Youth Athletes
To all teenage high school athletes, you must learn to respect and take care of your body if you expect to have a long career in any sport. I cannot tell you how many talented individuals I’ve seen who were never able to live up to their potential due to injury.
WATCH: Question & Answer Session with Dave Tate
Dave sits down to answer key questions that he received over the course of the Fixing Date Tate Series. Dave discusses everything from his biggest takeaways, to lessons learned, overall project goals, lifestyle changes, and the importance of effectively auto-regulating your own training program.
WATCH: Andrey Malanichev — RPR, Powerlifting Culture, Injury Prevention
This interview gives you the chance to learn more about Andrey, his training techniques/philosophies that led him to great success, including his views on sport history/culture found in the US and Russia.
Make Recovery Great Again
Your ability to recover is arguably one of the most misunderstood and undervalued aspects of strength and conditioning. As a goal oriented and driven lifter (possibly Type A too), avoid these common pitfalls.
Three Tips for More Effective In-Season Training
You can vastly improve the effectiveness of your in-season programming by understanding submaximal maintenance training and programming flexibility, the use of concentric-only exercises, and high-rep work for recovery.
