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Updated: 18 hours 52 min ago

How I Trained for a 600-Pound Bench

Mon, 03/18/2019 - 10:25
I’d been using the same blueprint that goes to 500 to get me to 585, and that's where I went wrong. I had to analyze everything in order to customize a new plan to break that 600-pound barrier. This is how I did that.
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Troubleshooting Strength Injuries: How to Autoregulate

Mon, 03/18/2019 - 08:14
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.
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WATCH: SSTSS Presenter Dr. Kinakin on Weightlifting Injuries in Athletes

Sun, 03/17/2019 - 01:04
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.
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The Influence of Supernormal Stimuli on the Evolution of Bodybuilding

Sun, 03/17/2019 - 01:02
A conversation took me down the rabbit hole of supernormal stimuli — exaggerated stimuli that attract animals. It explains why people are attracted to over-the-top curves and beefy muscles... which you'll find at bodybuilding competitions.
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LISTEN: Table Talk Podcast — Why Do You Focus on Compound Lifts Over Isolation Lifts?

Sat, 03/16/2019 - 01:09
In this clip from the first Table Talk Podcast, host Dave Tate and special guest Dan Green get to the bottom of this question... as well as what Dan means when he says the word "volume." Is it muscle thickness? The amount of space an object occupies? Listen to find out!
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Ask Questions, Read, and Ask More Questions

Sat, 03/16/2019 - 01:05
A beautiful transformation occurs when you begin to accept that difficulties are as inherent to our lives as breathing. For strength coaches, there is nothing more substantive to our daily lives than questions and books. Do you diverge from the routine?
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The Quadruped Row Exercise for Lat Isolation Issues

Fri, 03/15/2019 - 10:50
Have a lat activation issue? So does elitefts athlete Joe Sullivan. After getting the green light from his physical therapist (and thinking like an athlete even though he's a self-proclaimed "dumb weightlifter"), he's working on some isolation exercises, like the quadruped row.
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The Beginner’s Guide to the Conjugate Sequence System

Fri, 03/15/2019 - 10:34
It’s a system, not a program. It can be tailored to suit whatever your goals are: powerlifting, athletics, CrossFit, marathon running... You name it, and this system can’t be beaten. This article is meant to show beginner powerlifters how to set up their own conjugate-based program.
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Training Our Thought Process

Thu, 03/14/2019 - 15:02
Just the other day, I was listening to a motivational speech that got me going. That speech made it clear to me that an evolution of the thought process and perception of what training should be is how lifters and strength athletes progress to the higher levels.
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Leg Workout of the Day with 8x8x8 Banded Leg Extensions

Thu, 03/14/2019 - 15:01
No, you're not seeing deja vu. This workout features: 1. Lying Leg Curls 2. Leg Extensions 3. Cambered Bar Squats 4. Banded Leg Extensions 5. Dumbbell Stiff-Legged Deads. Per the usual, click to see the sets, reps, equipment used for this leg workout, and find out what's super-setted.
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How to Program for a Large Group of Athletes with Limited Resources

Wed, 03/13/2019 - 10:04
The DOMINATE method is a way of working out a team with the bare minimum while still being able to maximize results. It consists of eight principles that all successful strength and conditioning programs must have and must be able to do.
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10 Tips for Managing Fat Loss Goals on the Road

Wed, 03/13/2019 - 09:58
Going on vacation is a blast, but not when you're trying to blast body fat. Nothing is more frustrating than working on a show-prepped and/or beach-ready bod only to lose progress while you're actually at the beach... so here are 10 tips to help you avoid that. Von boyage!
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The Meet That Was Like a Family Reunion

Tue, 03/12/2019 - 09:27
This was the first meet that I attended neither as participant, lifter, nor spectator; instead, I was a coach, cheerleader, and go-fer. At this meet, Flex Gym proved it is as much a family as any group I have ever seen. Everyone is there for everyone else.
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Bodybuilding for the Powerlifter: The Hamstrings (with Sample Deadlift Routine)

Tue, 03/12/2019 - 09:01
In this "powerbuilding" article, we’re looking at hamstrings — a muscle group bodybuilders and strength athletes alike struggle to develop. If you’re naturally lower-body dominant, you don’t need to spend tons of time on 'em. But if you’ve got piglets instead of hammies, I don’t need to convince you to read on.
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Top 5 for February

Mon, 03/11/2019 - 11:08
Here are the articles, blogs, and logs that were clicked, read, liked, and shared the most for February: Add 100 Pounds to Your Deadlift, Technically, You're Weak, Talon Grip for Squats, The Anti Shrug and Why It's Important, and more! Find out too, a couple of things we're compiling for March.
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Bring the Juice

Mon, 03/11/2019 - 10:16
In order to fully help your athletes maximize their performance while bringing the juice as a coach, you have to be able to communicate to them how to do the lifts properly — through effective and efficient cues. Here, take a sample sip of some of my juicier cues.
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Don’t Let the Wheels On The Bus Run Your Ass Over

Sun, 03/10/2019 - 01:37
If you were on a serious and strict diet in 1985, you really had very few, if any, options to go out to eat and you were relegated to eating only at home. In 2019, there really is no excuse not to eat relatively well while out at a restaurant unless you simply DO NOT WANT TO.
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WATCH: What I'm Seeing and Why It’s Wrong: Fixing the Sumo Deadlift

Sun, 03/10/2019 - 01:05
elitefts coach and 2019 Stronger Sports Training Success Summit speaker Julia Anto has seen far too many social media lifts with poor form — enough to start up a video series to correct lifters' form. In the first video of the series, she fixes the sumo deadlift.
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WATCH: What I'm Seeing and Why It’s Wrong: Fixing the Sumo Deadlift

Sun, 03/10/2019 - 01:05
elitefts coach and 2019 Stronger Sports Training Success Summit speaker Julia Anto has seen far too many social media lifts with poor form — enough to start up a video series to correct lifters' form. In the first video of the series, she fixes the sumo deadlift.
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The End Game: Flow and Performance

Sat, 03/09/2019 - 01:31
At the core of extreme well-being is a state of consciousness and physical experience that has been called flow. In this final chapter of the "motivation" series, we'll define flow and have a better understanding of how it happens.
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