5 Powerlifting Lessons I Flunked Day One
With my old ways of thinking, I kicked ass and got better. But I've figured out along the way that it's like nitrous: it's great for a quick burst, but powerlifting isn't a quarter mile.
What’s Missing in Box Programming
At the end of the day, 99.9% of people who show up at a box do not want to increase their snatch or compete at the games. Here's a better way to help them.
My Simple and Effective Approach to Conjugate Training: Bending It to Yo...
The ability to read yourself and what you need can take years to master, but you will never master it if you don’t start experimenting.
Find the Perfect Squat in Five Minutes
There is no squat stance that suits everyone; all of us are individuals with different conditions, and our personal anatomy can differentiate more than you can imagine. Here's a simple way to find your ideal stance.
WATCH: The Three Best Recovery Tools
It doesn't matter how hard you train if you don't recover. Clint has used a lot of different tools to help with recovery, and these are the ones he relies on most often.
WATCH: Equipment Feature — Spud Inc. Big Ray Strap
Spinal traction may feel great, but it can be difficult to set up and awkward to get into and out of position. This product gives you an easier way to manage pain to stay strong and healthy.
The Top 5 Guidelines for Fat Loss
I hate to speak in absolute terms but there are certain rules that simply can’t be broken.
Antioxidants and Adaptations: Do You Need Free Radicals to Get Hulky?
The idea behind antioxidant supplementation is that antioxidants reduce free radical damage and subsequent muscle soreness, thereby improving recovery. But what if those pesky free radicals are necessary for hypertrophic training adaptations?
Have You Heard the Secret to Strength Yet?
I’m here to spread the true secret of strength, if you think you can handle it.
Where Is Your Focus?
To get your strongest in the fastest way possible, you need to focus on training as a whole. Every aspect needs attention and focus.
Case Study: Programming Considerations for the Injury-Prone Powerlifter
Taking two of my lifters, let’s break down all the variables that come into play for individualizing their programming to keep them not only progressing but also healthy.
The B.T.H. Program — Three-Week Jump Start Phase
The other day I was sitting in my office working on the 2006 marketing plan and in busts Jim with a huge grin on his face and a handful of reports.
Increase Muscle Mass with Massage
If you’re looking for a way to restore muscle function and promote muscle growth, a trip to the massage table may be the answer.
Yoga for the Serious Strength Athlete
This practice is useful for avoiding development of dangerous muscle imbalances, muscle tears, and joint impingements — but that’s just the start of what it can do for your training and your life.
Energy System Specific Sled Conditioning Work
With intelligent programming, you can use the sled to target each energy system without interfering with your current training program, and in the process enhance recovery, improve conditioning, and lose body fat.
A Weekend of JL Holdsworth — My Introduction to Reflexive Performance Reset
I had the opportunity to take one of the RPR courses this week when JL asked to hold a clinic at my university. Whether you love or hate the idea of Reflexive Performance Reset, it works!
WATCH: Q&A with Coach Kav — The Most Common Weaknesses of Aspiring N...
When young athletes who plan to go into an NFL camp or enter the draft visit Coach Kav, there are two main issues he almost always encounters.
Another Supplement Store
I have tried it all, and I will not sit here saying I never spent money on crazy supplements thinking I would make huge gains. Learn from my mistakes.
Top Training Tips For Advanced Lifters — The Last Two Weeks, Coaching, a...
You would think this is all common sense, right?
Back to Recovery Basics: The Big Three
In part two of this series, the topic is the big three for recovery, which allows athletes to experience better performance, resistance to injury, and longevity in their sport.
An Argument for Post-Training Cardio Gains
Worried that too much cardio could hinder your muscle growth? Performed the right way, at the right time, low-intensity aerobic activity can actually improve muscle hypertrophy.
Back to Recovery Basics: Fundamentals of Recovery
Understanding the role of recovery is the first step to improving your health, longevity, and performance as a strength athlete. Think of it like this: your training is the sledgehammer and your recovery is the raw materials and blueprints for improvement.
What Powerlifters Can Learn From Corporate America
Companies are collecting data on everything: your recent purchases, internet searches, prescriptions, travel habits, and even the TV shows you are watching. So what does this have to do with powerlifting?
The Aerobic System for Every Athlete
Every athlete needs to develop an aerobic base somewhere within their training program in order to be in control of their nervous system and to promote better recovery. Here are the benefits of doing so.
Rehab Done Right: 7 Mistakes of Injury Rehabilitation
If you anticipate an extended period of time off, there are lots of things you can do right to avoid common mistakes. Your goal should be to come back stronger and tremendously benefit from time away from heavy weight.
Strength Chat Podcast: Pulling the Veil Off Blood Flow Restriction with ...
If you’ve wanted to understand more about this topic or just get a technical yet easy-to-understand introduction to BFR, this is the episode you need to listen to.
Tissue Takes Time — 3 Lessons From Improvement Season
Given the advantage of hindsight and the progress I enjoyed during a productive six month off-season, it’s time to share the most valuable lessons from placing all my efforts on getting big without letting my physique get sloppy.
14 Things About Bodybuilding and Building Muscle That I Know to Be True
These underlying training principles contribute to keeping your body healthy, growing, recovering, and building muscle over the long-term. You simply need to follow them.
WATCH: Table Talk with Dan Green — Keeping the Endgame in Mind During th...
If you’re forced to take time away from the gym, where should your focus be? Maintaining strength? Maintaining size? Getting healthy?
WATCH: Table Talk with Mark Dugdale — How to Balance Training with a Phy...
You can control the physical demands placed on your body in the gym, but you can’t always control what happens outside of it. How can you ensure you’re recovered and in an optimal state once its time to train?
The S Word — What I've Learned
In this final part, I try to wrap it all up with insight into how I currently feel about steroids.
Making the Most of Your Off-Season
The off-season should be called the improvement season. It’s the time when you make the most progress and work on weak areas. Don’t waste it.
WATCH: Rapid Fire Table Talk — Training at Night, 3x10 vs 10x3, and Illness
Dave’s back at The Table, and this time he’s answering your questions back-to-back with no preparation.
WATCH: Is GPP Actually Important?
You hear a lot about GPP and aerobic capacity, but does it actually make a difference for a powerlifter or a bodybuilder? Dave and Justin weigh in.
Powerlifting: 25% Training, 75% Pre-Hab, Rehab, and Injury Prevention
If you think you’ll make it in this sport by pushing through your workouts even when you’re injured or suffering, you’re wrong.
Real People, Real Results — 8 Lessons in Training, Nutrition, and Busine...
I’ve spent the better part of these last two years working with hundreds of new clients and continuing to meet and learn from seasoned coaches.
Beginners and the Accountability Weakness
Early in your powerlifting journey, this is the only weak point you need to concern yourself with.
Chalk Dust and Trail Runs: Cardio for Powerlifters
How do we glean all the benefits of cardio without compromising our strength and size? It really comes down to two things.
The Reason for the Letters — JL's Technique That Is Fixing Dave
For a lot of reasons, we haven’t shared the details of what has been going on to help my training. I’m going to bring everyone up to speed now.
How To Build A Bench Press with Trashy Triceps
If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.
Parallels of Lifting and Life — Confidence, Arrogance, Priorities
Chad shares how difficulties in a personal situation had him look to lifting for answers.
5 Barriers: Why You're Having A Bad Experience with PT
Get the most out of working with your rehab expert so you can move better with less pain.
Signs You're Overreaching (And What to Do About It)
But even the strongest of minds cannot pick up the slack when your body inevitably cracks, splinters and breaks.
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.
8 Rules for The Hard Gainer
You’re sick of spinning your wheels. Trust me, I get it. I’ve been there. Here’s how to stop being timid and weak.
My 12-Week Diet in Preparation for 2016 USS Strongman Nationals
Mike Mastell has helped me with my nutrition which varies by training days, off days, and event days. Here’s a detailed breakdown.
Practical Programming Adjustments Determined By Age
If you aren’t considering this factor, your training is suffering.
WATCH: Table Talk — How Should a Powerlifter Use a Sled or Prowler?
You can use a sled or a prowler for a lot of reasons. People like them for conditioning but I think they’re best used for recovery and restoration when you’re getting ready for a meet.
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.
Physical Preparation Guidelines Every Firefighter Should Follow
Your job is your playing field and you need to prepare your body for game situations through proper training, nutrition and hydration, along with preventative maintenance and recovery.
Post-Meet Training — What to Do the First 9 Weeks After Competition
This 9-week program is designed to allow recovery, build muscle, improve conditioning, and prepare you mentally and physically for another heavy training cycle.
Tapering for a Powerlifting Meet
Let’s evaluate how to train in the final four weeks leading to a competition. Most importantly, what does it mean to taper and how should you do it?
Armour Plating the Upper Body and Power Training the Lower Body
Trial and error over time has led me to where my programming is today. This has produced a philosophy that includes a different approach to upper and lower body training.
Sleep More, Lift More
The most basic source of recovery is free and easy, powerful enough to improve your strength and conditioning without resorting to any prescribed medication. Are you taking full advantage of it?
Operation Be Less Fat: A Year In Review
I started 2015 with a plan. Like most plans, it had to change throughout the year. I learned a lot and have even more to accomplish.
Lessons Learned From Bilateral Bone Breaks
This case study, derived from my extensive rehabilitation, details every aspect of the steps I took to overcome an unexpected and immediate halt to my training.
New Study Highlights Brain Changes After Concussions
Young football players who experience a concussion also show signs of reduced blood flow in the brain.
