EliteFTS: 2016

Wednesday, November 30, 2016

5 Gifts for the Guy or Girl Who's Getting into Powerlifting

'Tis the season for winter bulking, New Year's resolutions, long lines at the squat racks, and a bunch of gym bros begging to work in on your bench sets.

Tuesday, November 29, 2016

5 Ways You're Screwing Up Speed Work

Commit too many of the mistakes I'm about to present to you and your training will result in zero results. You certainly wont be getting the desired effect of optimizing force development.

Monday, November 28, 2016

What I Think I Know About Muscle Growth

I am not an in-the-lab scientist; per my own training practice, I care about what I can apply, not what I can argue about.

Sunday, November 27, 2016

WATCH: Coach Kav Returns to the S4 Compound

Every topic they discuss leads to one crucial point: We're all here to make this industry a better place. What are you doing to make that happen?

Saturday, November 26, 2016

WATCH: Is Fasted Cardio the Best Cardio?

Does it really make a difference if you do your cardio before or after eating in the morning?

Friday, November 25, 2016

WATCH: UGGS John Meadows Presentation - Building Calves

Now that we've covered the four phases of Mountain Dog Training, let's talk about a difficult-but very important-body part.

Dave Tate and Justin Harris Discuss Fasted Cardio - elitefts.com

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John Meadows Open UGSS Presentation | Part 4 - elitefts.com

Fitness Professional vs. Fitness Personality: The Social Media Conundrum

I want to discuss what to look for when searching for accurate fitness and health resources, and even more importantly, what red flags to look out for.

Thursday, November 24, 2016

Thanksgiving Message From Dave Tate

Dreams I'll Never See. Thanksgiving Letter from Dave Tate, Founder Elitefts.com Inc.

5-Time Maryland's Strongest Man

Simple goals yield outstanding results.

Elitefts Black Friday Sale Has Begun!

Massive savings on 1000's of items!

Trust the Process - Perfection

Turn into the head coach of the weight room. Come up with a plan to cover everything down to the finest detail.

What Are You Thankful For?

I asked the team this question but it didn't stop there - that would be too easy.

Tuesday, November 22, 2016

Finding Strength: Reflexive Performance Reset

Being able to seek new ways to perform at your best is just as important as finding the best gym, and this is why I think it's so important to share RPR with everyone.

Monday, November 21, 2016

Should I Lift or Should I Sprint - The Case for Strength

We have come to a fork in the road with sports performance training. Is strength training making your athletes stronger or just slower?

Power Teams: Kick-Ass Home Training Gyms

This is sweat. This is heavy, hardcore training, fueled by chalk dust and ammonia. Welcome to Outlaw Powerlifting, Boomer's Iron Grounds, and The Wharehouse.

Family-Owned Business Lessons from Garden Fresh Foods

With nearly 17 years of business ownership under my belt, I'm willing to admit I don't possess all the answers. However, Garden Fresh Foods continues to thrive.

WATCH: Justin Harris Shoulder Training

You can train shoulders in a lot of ways, from a lot of different angles. Including the full workout, one of bodybuilding's brightest minds shows how to do it best.

Saturday, November 19, 2016

Ten Items for the Retired Powerlifter Who Can't Tie His Shoelaces

The world without weights is just not worth living in. Everything on this list will help keep you training hard when your body starts fighting back.

Friday, November 18, 2016

Dave Tate and Justin Harris Discuss The Box Squat and Coaching Issues - elitefts.com

Thursday, November 17, 2016

BIGHORN - Spud Straps and Sledgehammers

I wasn't sure what to do. I couldn't hit the Bighorn with the sledgehammer without tearing Jon's ribs apart.

Tuesday, November 15, 2016

WATCH: UGSS John Meadows Presentation - Phase 4 and Designing the Program

In the third part of his presentation, John goes into great detail about the layout of a training program and how to manipulate frequency to bring up weak body parts.

John Meadows Open UGSS Presentation | Part 3 - elitefts.com

Monday, November 14, 2016

The Shoulder Day From Hell

A shoulder day that will leave you never wanting to move your arms again.

5 Leadership Mistakes in Personal Training

Having recently read Michael Speidel's “5 Lessons from 13 Years in Leadership”, I reframed it to personal training.

What Is A Competitive Lifter?

There are a lot of things to argue about in powerlifting, but you can't argue about integrity, you can't argue about desire, and you can't argue about dedication. You need these things no matter what.

Sunday, November 13, 2016

Stimulate Don't Annihilate

After all these years and cycles through training trends, it turns out that Lee Haney might have been right all along.

Home and the Home Gym - The Roots

This is the dimension occupied by nursing babies with their mothers, lovers having intimate sex, and friends and family hugging. The relationship between lifter and bar is that intimate.

Saturday, November 12, 2016

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.

Friday, November 11, 2016

Brandon Smitley's 1377-pound Total at 2016 WPC World Championships

I walked away with a two-pound squat PR and breaking my all-time world record, a fraction of a pound PR on bench, and a 12 pound PR total. Soon enough, 1400 will be mine.

The Importance of GPP for Athletes - elitefts.com

Thursday, November 10, 2016

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.

Wednesday, November 9, 2016

WATCH: UGSS John Meadows Presentation - Phases 2 and 3

After completing Phase 1 (Pre-Pump Activation), Mountain Dog Training moves to Phase 2 (Train Explosively) and Phase 3 (Supramax Pump).

Tuesday, November 8, 2016

WATCH: I'm Sick! Should I Train?

After missing Strongman Sunday, Clint had a serious question to answer: when would it be safe to train again?

Why My Home Gym Is Better Than the S4 Compound

My home gym has been one of the best investments I have ever made. Let me explain how I got here.

John Meadows Open UGSS Presentation | Part 2 - elitefts.com

Monday, November 7, 2016

WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash - Bringing It All Together

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.

How SWIS 2016 Blew My Mind

People will be talking about the 2016 SWIS for a long time to come as one of the best symposiums ever.

Anterior Pelvic Tilt - elitefts.com

WATCH PART 1 TO THIS VIDEO SERIES HERE: https://www.youtube.com/watch?v=Cclrg...
PART 2:
https://www.youtube.com/watch?v=_yQRd...
PART 3:
https://www.youtube.com/watch?v=VV0D2...
PART 4:
https://www.youtube.com/watch?v=Kx4lm...
PART 5:
https://www.youtube.com/watch?v=Og20gq_QDlU
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Cinematography/Editing - Josh Goedker

Sunday, November 6, 2016

Fighting the Thanksgiving Fluff

Holiday eating can be fun, but it can also sidetrack your diet, eat into your training time, and leave you feeling like that butterball on the Thanksgiving dinner table - unless you plan correctly.

Saturday, November 5, 2016

WATCH: Sources of Pre-Workout Energy with Justin Harris

Are all sources of pre-workout energy created equal? In this video, Dave and Justin discuss the best way to find motivation in the gym.

Friday, November 4, 2016

Three Quarters of a Century and Still Getting Strong(er)

How long will getting stronger continue? At what point, or age, or condition does deterioration begin? Am I racing a clock? Is my time on the platform limited?

Senator, You're No Jack Kennedy - Don't Drop the Deadlift

One of the most impactful statements in debate history can teach you a thing or two about deadlifting.

Is Your Pre-Workout Hurting Your Actual Workout? - elitefts.com

Thursday, November 3, 2016

3 Ways to Know You're Getting Stronger Without Taking a Max

The key is to find ways to consistently track strength increases throughout the training cycle, so that the ebb and flow of peak strength doesn't negatively affect the overall picture of your training.

Wednesday, November 2, 2016

What Do I Have to Work With?

This is the first question you should ask yourself when training a team. To get this point across, I've attached my entire fall football training program.

Tuesday, November 1, 2016

WATCH: John Meadows UGSS Presentation - Principles and Phase I

In this first video in the series, John discusses how Phase I of the Mountain Dog Training Program utilities a variety of hypertrophy principles to help you grow while avoiding injury.

John Meadows Open UGSS Presentation | Part 1 - elitefts.com

Monday, October 31, 2016

15 Tips for Getting JACKED...Over A Long Period of Time

Some lessons are learned only through experience and accepting reality. If I could tell my 15-year-old self anything about training, it would be this.

Frankenstein's Perfect Powerlifter

Once I caught wind of Dr. Frank's new project, I knew I wanted to learn more. This is the story of my visit to his lab and home gym.

Dave Tate Answers Halloween Questions | Part 3 - elitefts.com

Sunday, October 30, 2016

My Wife and God Cause All of My Stress

While I was recently wallowing in my own self-pity, I had an idea: what else could possibly go wrong?

Meadows UGSS Preview - elitefts.com

Saturday, October 29, 2016

The Mountain Dog Diet-A Healthier Way to Get Lean/Add Muscle...or Both!

The theme here is health and making better choices regardless of whether you're trying to gain muscle or lose fat.

Friday, October 28, 2016

Auto-Regulation VS Percentage-Based Programming For the Off-season - elitefts.com

Dave Tate Answers Training Questions From Facebook Live 10/18/16 - elitefts.com

Dave Tate Answers Training Questions From Facebook Live - elitefts.com

Thursday, October 27, 2016

Dave Tate Teaches The Box Squat (2000 Throwback) - elitefts.com

Wednesday, October 26, 2016

Win the War - Day-to-Day Battles of Strength and Conditioning

This is not a list of excuses, but the reality of what really goes on, no matter what level or program you are at.

Contest Prep Aftermath: Reverse Diet and Training Gone Right

For reverse dieting and training there are several components that play the biggest role in an athlete's success.

Tuesday, October 25, 2016

Our Evolving Understanding of Hypertrophy - Comparing New and Old Theories

Science is in a state of constant development. This article examines several recent studies that provide new theories on hypertrophy.

Dave Tate Answers Halloween Questions | Part 2 - elitefts.com

Monday, October 24, 2016

What Type of Powerlifter Are You?

I polled our team members to get an idea of why some of the best lifters in the world compete raw or in gear. Here are their answers.

Shifting the Pelvis Back to Neutral | Anterior Pelvic Tilt Fix - elitefts.com

WATCH PART 1 TO THIS VIDEO SERIES HERE: https://www.youtube.com/watch?v=CclrgCiUwPw
PART 2:
https://www.youtube.com/watch?v=_yQRdKp54u0
PART 3:
https://www.youtube.com/watch?v=VV0D2R6zf2w
PART 4:
https://www.youtube.com/watch?v=Kx4lm2vq66g
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Ex Index - elitefts.com/category/education/exercise-index/
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Cinematography/Editing - Josh Goedker

Sunday, October 23, 2016

Dave Tate on What He's Learned From Training With John Meadows - elitefts.com

What Is the SLAB?

This exercise will challenge strength and stability in all three planes of motion with various subconscious lessons.

Saturday, October 22, 2016

The SWIS Symposium - Everything That's Right with the Fitness Industry

I could write a book on everything I learned from the 30-plus pages of notes I took from the weekend. Instead, I'm going to give you the Cliffs Notes version.

WATCH: Table Talk - Lessons from Training with John Meadows

What happens when an expert in powerlifting and an expert in bodybuilding train together for five years?

Friday, October 21, 2016

The Real Reasons You're Not Making Progress

You can come up with a lot of excuses to explain your plateaus or you can follow this advice and find a solution.

WATCH: What Are Your Halloween Questions for Dave?

Dave covers training and weight gain principles through Freddy Krueger, Jeffrey Dahmer, and Hershey's Bars.

Thursday, October 20, 2016

WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash - Glute Retraining

We pulled him into his left hip in the previous exercise, while this correction is designed to help drive him “off” his right hip.

Tuesday, October 18, 2016

Training for Movement - 4 Easy Program Fixes

Having mobility issues? While direct work in the traditional sense will certainly help, so will continuing to train, if you plan correctly.

Improved Back Recruitment for a Bigger V-Taper

My program design was technically sound and my lifting technique was good, but my back still wasn't improving. This is when I turned to the study of anatomy and biomechanics.

Monday, October 17, 2016

The 10 Principles of Being Personal with Personal Training

Personal training is a field that allows for creativity in how you do things with exercise, but at its core, it is still working with people. You need them to like you.

Sunday, October 16, 2016

WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash - Creating an Anchor Point

The purpose of this exercise is to help you get into your left hip and improve how well the socket receives the ball.

I Might Be an Asshole But I'm Not Arrogant

Apparently when you become a self-proclaimed expert in training and nutrition, you also know everything about politics, social issues, and life. Have we always been this arrogant?

Saturday, October 15, 2016

How I Trained When I Was at My Best

There are two categories for max effort exercises: strength builders and strength testers. Every lifter has their own. Once I found mine, I built an 1160 squat and an 850 deadlift.

Friday, October 14, 2016

Jim Wendler UGSS Presentation Part 4 - elitefts.com

WATCH: Wendler's UGSS Presentation - Exercise Selection and Attempting PR's

You want your athletes to get stronger but not in a smokescreen fashion. You have to be strategic about how and when to attempt PRs.

4 Ways to Maintain Healthy Joints

It's easy to avoid degenerative downfall and instead promote longevity in your joints - but only if you know how.

Wednesday, October 12, 2016

WATCH: Anterior Pelvic Tilt Fix with Casey Williams and Dani Overcash - The 90-90 Hip Lift

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.

Training for Police Officers: The Necessities Every Cop Needs in their Program

For most people who step into a gym, your training isn't a matter of life and death. For police officers, it is.

90-90 Hip Lift - Physical Therapy For Powerlifters - elitefts.com

WATCH PART 1 TO THIS VIDEO SERIES HERE: https://www.youtube.com/watch?v=CclrgCiUwPw

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Cinematography/Editing - Josh Goedker

Tuesday, October 11, 2016

The Deconstruction of a SHW Powerlifter

I have two options: keep going in the same direction and die, or make changes to my life and start dropping weight.

Monday, October 10, 2016

WPC World Championships - My 12-Week Meet Prep for a 1000-Pound Squat

I won my division at the 2014 WPC Worlds. I'm hoping to repeat this year, but there's also another goal I'm focused on.

Sunday, October 9, 2016

Energy Balance: How Your Body Fights Weight Loss

Let's tackle some of the issues contributing to failed attempts at creating a negative energy balance.

Saturday, October 8, 2016

Breathing IS NOT Bracing

A hot water balloon and a balloon for a child's party can both be filled with air, but that doesn't make them equally strong or stable. This is how you need to think of your training.

Friday, October 7, 2016

Bench Press Bar Path - elitefts.com

WATCH: Wendler's UGSS Presentation - Programming Layout for Youth Athletes

The first step to having a good program is following a training outline that balances every need of the athlete.

Thursday, October 6, 2016

WATCH: Simple and Effective Training for the Recreational Athlete

This presentation is directed towards the recreational athlete with the goal being to provide simple and effective tools to improve performance, reduce injury, and improve general levels of fitness.

Building the Raw Bench Press

We first need to look at the specific needs of a raw bencher - once we know what body parts need brought up, we can then create a program that strategically utilizes the most beneficial exercises.

Wednesday, October 5, 2016

The Absurd Effectiveness of Simplicity

Young strength coaches, go back to the basics to improve your athletes' performance.

Tuesday, October 4, 2016

The Yearly Training Plan of the Strength Athlete - Adapting Evaluations into Training Practice

Evaluating your training protocol is only the first step. The real differences are made by enacting them into the practicals of training.

Monday, October 3, 2016

Identifying and Resolving Hip Issues While Squatting - elitefts.com

Manipulating Acute Variables in Training- A Guide to Building Lean Muscle Mass Using Variation

If you're training under a Conjugate System, variation is your key to success. Let's talk about the two acute variables that you should use to your advantage: exercise variation and equipment selection.

7 Daily Rituals for Success

Three years ago I wrote about habits of trying to be successful. Since then, these practices have evolved into something better: rituals.

Sunday, October 2, 2016

How to Run a Great Strongman Contest: The Final Days Before Competition

If you followed my advice from the first article and prepared for the events, there are just a few more things you need to do before kicking off the competition.

Saturday, October 1, 2016

WATCH: Table Talk - The Widowmaker Squat Challenge

A high-rep squat set is a MFer challenge, there's no doubt about it.

Friday, September 30, 2016

WATCH: Wendler's UGGS Presentation - Training Standards and Injury Management for Kids

In this video, the second part of his presentation, Jim goes into detail about both the mental and physical aspects of training kids.

Widow-Maker Squat Sets - elitefts.com

Dave Tate's Widow-Maker set - 4:27
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Music Credit: Pharoahe Monch - Simon Says
Black Sabbath - Into The Void
FOR EDUCATIONAL PURPOSES ONLY

Dave Tate Squats Until He Sees God and Talks Widow-Maker Sets - elitefts.com

Dave Tate Widow-Maker set - 4:27
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Music Credit: Pharoahe Monch - Simon Says
Black Sabbath - Into The Void
FOR EDUCATIONAL PURPOSES ONLY

Jim Wendler UGSS Presentation Part 2 - elitefts.com

Thursday, September 29, 2016

The Short Science Behind Titanium Knick-Knacks

These are everything.

Social Skill Integration Through Movement and Strength: Off-Site Team Training

As we relocate a group of connected individuals outside of the gym, the mindset attached to training evolves.

Wednesday, September 28, 2016

Deadlift Training for the Strongman

For strongmen, the deadlift is many times just a a tool, not a factor itself. Your routine should reflect this.

Building the Bench, Piece by Piece

This article gives you the 12 best exercises to build mass in the necessary areas for a stronger bench press. Body-part by body-part, exercise by exercise, it's all here.

Tuesday, September 27, 2016

Finding Strength: Strength Haven

This top-notch facility in Elkhart, Indiana has earned its reputation through their development of athletes and the social causes they support in their community.

Fatigue vs Fatigue Compensation: Functional Abdominal Training

Instead of relying on outdated and sub-optimal methods, choose a more functional approach in combination with PRI to optimize ribcage position and abdominal strength.

Monday, September 26, 2016

WATCH: Using the Box Squat to Correct Posterior Chain Weaknesses

If you or your clients are failing to properly load your glutes and hamstrings during a competition squat, this video will show you how.

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.

Box Squat Tutorial - elitefts.com

Christian Anto Elitefts Author Page - https://www.elitefts.com/author/christian-anto/

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Ex Index - elitefts.com/category/education/exercise-index/
Articles - elitefts.com/category/education/
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Sunday, September 25, 2016

How To Price Personal Training

Unsure where to set prices for 1:1 or small group training? Here's an in-depth look at the industry's current rates and how to best incentivize your trainers while bringing more clients-and money-to your gym.

Saturday, September 24, 2016

Who's the Greatest?

It's more than athletic prowess or shredded muscularity that flows with beautiful symmetry and balance.

Friday, September 23, 2016

WATCH: Jim Wendler's UGSS Introduction - Earn the Barbell, Training Philosophy, and Industry Trends

This video is Jim's full 20-minute introduction to his UGSS presentation.

Dave Tate's Thoughts on Fitness Gurus - elitefts.com

Jim Wendler UGSS Presentation Part 1 - elitefts.com

Thursday, September 22, 2016

WATCH: Mickey Belaineh - Harvard Law Graduate and IPF Junior World Champion

With bar exams complete and results pending, Mickey's focus on powerlifting continues to evolve.

Harvard Law Graduate/IPF Junior World Champion Mickey Belaineh - elitefts.com

Find out more about Mickey here:
https://www.elitefts.com/author/mickey-belaineh/

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Q&A - elitefts.com/q2a/
Training Logs - elitefts.com/training-logs
Coaches Logs - elitefts.com/team-elitefts/
Ex Index - elitefts.com/category/education/exercise-index/
Articles - elitefts.com/category/education/
PodCast - elitefts.com/category/education/podcasts/
Client List - elitefts.com/client-list/
SOCIAL MEDIA:
Twitter - twitter.com/Elitefts
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Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
Cinematography/Editing - Josh Goedker

Music Credit: Logic - Run it (Instrumental)
We DO NOT claim to own the rights to this music
For educational use only

Harvard Law Graduate/World Record Powerlifter Mickey Belaineh - elitefts.com

Wednesday, September 21, 2016

Ladies and Gentlemen, Kevin Jabroni?

The 2016 Mr. Olympia ended up being more about Kevin Levrone than Phil Heath. Was it empty hype?

Tuesday, September 20, 2016

Are You and Your PT Compatible?

Beyond skill-set, a physical therapist's personal belief system, communication style, vision, and philosophy are just a few things you should consider when searching for the perfect match.

Real People, Real Results - 8 Lessons in Training, Nutrition, and Business

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.

Monday, September 19, 2016

WATCH: Personal Training vs. Online Coaching

Not all clients are serious strength athletes and not every coach prefers to work in-person. In this video Christian explains several key differences and shares his opinion on working with general population.

Personal Training VS Online Coaching - elitefts.com

Sunday, September 18, 2016

You're Not Hot, You're Just Old

Feeling young and looking young are two entirely separate things.

Saturday, September 17, 2016

Close-Grip Bench, Dips, and Chins - When and Why I Don't Program

Let's get into how you can adjust your form, what to pay attention to, and how you can get the greatest gains from these three exercises without beating up your body.

Friday, September 16, 2016

WATCH: The Story Behind the Logo - TRAIN

The TRAIN logo emphasizes what we stand for. It's what we do.

Can You Use Competition Lifts For Max Effort Work? - elitefts.com

Train or Remain The Same - elitefts.com

TRAIN Apparel -https://www.elitefts.com/catalogsearch/result/index/?apparel_style=272&q=train

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Q&A - elitefts.com/q2a/
Training Logs - elitefts.com/training-logs
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Ex Index - elitefts.com/category/education/exercise-index/
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Cinematography/Editing - Josh Goedker

Thursday, September 15, 2016

Christian Anto and NBS Lifters Memphis Classic Meet Prep - elitefts com

Guest Judging Boss of Bosses 3

Watching a lifter going for a lift he knows he has to make to move into first place...
Watching a lifter going for a record that has stood for 15 or 20 years...

Why Fitness Articles Suck - Confessions of a Content Mill Author

If you've been in the fitness industry for a couple of decades like I have, you may be wondering what the hell happened. Fitness articles weren't this bad when we were starting out, were they?

A Twist On Seated Rows Using the American Multi Grip Attachment

Seated rows are a staple in many back workouts, but they can become boring after a while. Mark Dugdale gives a little bit of a twist on seated rows to bring back some excitement to this exercise.

Wednesday, September 14, 2016

WATCH: Jim Wendler Speaks at Open Underground Strength Session

As elitefts team members, we've seen the impact that this community and time training together has had on our lives and lifting careers - we're bringing more people into that fold.

Tuesday, September 13, 2016

Finding Strength: The Strength Depot

The owners of this Livonia, Michigan facility have made a commitment to bettering the world of strength sports, providing a home to many lifters and raising money for Relentless Detroit.

Stress and Social Support - How Can You Help Your Athletes?

At the bottom of Maslow's hierarchy of needs is food, shelter, and safety. If your athlete doesn't have one of these three things, how can you expect them to perform at their best?

Jim Wendler Speaks at Open UGSS - elitefts.com

Monday, September 12, 2016

Squat Mechanics: Why Stacking the Knee Overtop of the Ankle Is Important

There are a lot of things we work on with fixing lifters' squats, let's start here.

Sunday, September 11, 2016

Dr. Squat: Fred Hatfield's Journey Through the 1000-Pound Barrier

When Dr. Squat decided he wanted to squat over 1,000 pounds, he performed several statistical computations to figure out exactly how he would be able to get there.

Saturday, September 10, 2016

Stop the Madness! #SMEP Single Minute Exercise Prep

You don't need 45 minutes of mobility work for a 30-minute work out. Here are some general guidelines and an approach to effectively employing preventative and corrective work.

Friday, September 9, 2016

The American Idol Phenomenon in Powerlifting

Without that experience in their back pocket, they simply get eaten up and spit out by the industry.

How to Get Stronger in a Crowded Gym (With 8-Week Program)

You don't need a unique piece of equipment for each muscle group or a 25-item list of accessory exercises. This program uses nothing but gym essentials to get you stronger without ever having to leave the squat rack.

Should You Periodize Your Conditioning? - elitefts.com

Dave Tate Gives Squat Tips - elitefts.com

*Christian currently holds the 8th highest all-time total in the 181lb class with 1740lbs
(*2007-present on Powerlifting Watch)
Christian Anto Elitefts Author Page - https://www.elitefts.com/author/chris...

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Music Credit: SHADY XV - Psychopath Killer (Instrumental)
FOR EDUCATIONAL PURPOSES ONLY
We DO NOT claim to own the rights to this music

Thursday, September 8, 2016

Beginners and the Accountability Weakness

Early in your powerlifting journey, this is the only weak point you need to concern yourself with.

Wednesday, September 7, 2016

Identifying Why - 4 Steps to Perfecting Your Program Philosophy

Here are a few steps I have used over the years that have helped me, my staff, and our athletes be on the same page in understanding our purpose.

Contest Prep Aftermath: Reverse Diet and Training Gone Wrong

In this second part of the series I am going to discuss the top-three nutrition and training mistakes I see when competitors reverse out of a show, how they may affect long-term progress, and what to do if you make them.

Tuesday, September 6, 2016

Novel Stimulus or Stupid Human Trick?

Cutting through the clutter of fitness information out there, here's a checklist to help you to figure out what works (and what doesn't) for your training and the training advice you offer others.

Monday, September 5, 2016

Is There Really A Difference Between Raw and Geared Lifting?

No matter which of the many training programs out there you choose to use, or whether you train raw or equipped, one thing will always remain the same.

Sunday, September 4, 2016

Why Bodybuilders Have a Love/Hate Relationship with Vacations

I get asked a lot about what to do about workouts, diet, etc., while on vacation. My response?

Saturday, September 3, 2016

WATCH: Table Talk - Flaws of Percentage-Based Programming and Training

In this video, Maliek and Dave discuss the problems with percentage-based training and share alternative methods for strength programming.

Friday, September 2, 2016

Setting an Atmosphere for Success

Changing the culture or environment of your team is not easy but it may be the single-most important factor for your success. Here are three things to get you started.

Just Breathe

Every lifter should learn to "fill low" and generate pressure in the proper area of their lower abdomen.

Percentage Based Programming - elitefts.com

Thursday, September 1, 2016

17 Triggers to Induce Flow

These 17 triggers may serve as a checklist to ensure optimal flow states and encourage proper performance - ultimately what's standing between you and your next world record.

Week 10 Day 1 - Deadlift Disaster! Learning from my Failures

This week of training was one of the biggest ego checks I've ever gone through in my strength training career. I'm glad it happened though, and I'll be better for it. Here's the details.

8/2 - Deadlifts

Deadlifts

Warmups: 135, 225, 315, 405, 495, 585, 635

680 X 1

700 X 1

720 X 0

Tough pill to swallow...you don't want to be missing 2 top sets of deadlifts in 2 consecutive training weeks when you're 2 weeks out from a meet, let me tell you! My deadlift has always been a struggle for me, and until today, I just thought it was because I just "sucked" at it. Like I wasn't built for it or something. But after all these years of struggling with it, I finally connected that my issue is a complete and total lack of glute activation on the deadlift. I fire the bar off the ground quickly with my quads, but once it gets to knee level, my glutes should be engaging and they're just not. The load transfers entirely to my low back, my erectors begins to round, and I end up dumping the pull. I've got a solid plan of attack to get these glutes working - from glute activation drills during warmups, to sumo block pulls, single leg RDL's, barbell RDL's against band resistance around my hips, and the like. Although I made this connection and followed it up with a good plan, I definitely was still discouraged by the miss.

Reverse Band Deadlift (short EliteFTS average bands suspended from chains)

725x1

765x1

No issues on reverse band deadlifts though...

Duffalo Bar Back Squats

Worked up to 605 for 3 sets of 2

Duffalo Bar Paused Back Squats

Dropped down to 515 for 3 sets of 2

It was certainly a tough task to try and compartmentalize the stress from this session, but that's what you've gotta do in this sport. It's all about how you respond to adversity in this sport, rather than trying to be a perfectionist.

WATCH: How Christian Anto Became a Powerlifter

From nursing student and collegiate soccer player to one of the 10 best 181-pound powerlifters in the world.

Access Knowledge to Be Your Own Coach

Always being told what to do is not how one becomes great and it is most definitely not how one becomes a great lifter.

BIGHORN - The Prowler and the Comanche

It was hard to expunge Jeff's screams from my mind-and the blood; so much blood sprayed over the Prowler he'd been pushing...

Wednesday, August 31, 2016

Christian Anto Athlete Interview - elitefts.com

*Christian currently holds the 8th highest all-time total in the 181lb class with 1740lbs
(*2007-present on Powerlifting Watch)
Christian Anto Elitefts Author Page - https://www.elitefts.com/author/christian-anto/

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Ex Index - elitefts.com/category/education/exercise-index/
Articles - elitefts.com/category/education/
PodCast - elitefts.com/category/education/podcasts/
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Wallpapers - elitefts.com/desktop-wallpapers/

Music Credit: SHADY XV - Psychopath Killer (Instrumental)
FOR EDUCATIONAL PURPOSES ONLY
We DO NOT claim to own the rights to this music

Monday, August 29, 2016

WATCH: Clint Darden Reviews Client Strongman Training

He critiques each of the following movements: Weighted Car Deadlifts, Axle Press, Stone Over Bar, Yoke Carry/Sleg Drag, Triceptecon Press, SS Yoke Bar Box Squats, Car Deadlift, Press Medley, and Keg Carry.

Sunday, August 28, 2016

Boss of Bosses 3 - A Failed Water Cut, The Setback, Meet Day, What's Next

This weekend I cried more tears than I thought were possible. It was emotional, the entire thing, from start to finish. But, it's something I had to do, for me.

Saturday, August 27, 2016

Table Talk - Problems with Gear and the Qualities of Great Powerlifting Coaches

Joining Dave for another video, Maliek discusses the challenges faced by lifters who attempt to compete both raw and in gear.

Friday, August 26, 2016

Off Topic with Dave and Jim - Box Squatting

Box squats have been around for years but the debate still hasn't been settled.

Problems with Gear and What Makes A Great Powerlifting Coach - elitefts.com

Dave Tate and Jim Wendler Discuss the Pros of Box Squatting - elitefts.com

Thursday, August 25, 2016

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.

Tuesday, August 23, 2016

Hello, My Name is: Gym Visitor

During my first visit to the elitefts S4 Compound I was anxious, excited, and-yes-intimidated. These five things helped make my workout a great experience.

Sunday, August 21, 2016

Selfish or Selfless?

Everyone has a line. You may not know where it is and you may never reach it, but it's there.

Saturday, August 20, 2016

WATCH: Table Talk - Sticking Points and Longevity for Raw vs Gear

In this video, Dave and special guest Maliek Derstine discuss the topics of sticking points and longevity for raw lifters vs geared lifters.

Friday, August 19, 2016

Why I Love Powerlifting: 2016 RPS Lexen Dog Days

This was my first push/pull meet and I kept repeating to myself, "It's time. Work is done. Make it happen."

Sticking Points and Longevity in Powerlifting - elitefts.com

Dave Tate and Jim Wendler 2003 Travel Stories [Extended Version] - elitefts.com

00:30 - Arizona trip round 2
01:28 - "Mexican place wrecked my stomach"
02:22 - Jesse Linear stabbed in Mexico
03:57 - Meeting Mark Bell for the first time
05:20 - Timmy the trainer
07:44 - Benny Podda aka Harry Selkow
09:40 - Jim hammered drunk at dinner
12:33 - Jim's sex toy connection
13:00 - 8 Keys article/making connections for elitefts
16:36 - 5/3/1 overnight success and the vision of elitefts
23:47 - Dave's prediction on fitness YouTubers
27:20 - SWIS seminar
27:52 - Jim on the same plane as Ed Coan
29:56 - Selling bands for strip club money
31:01 - Strip club stories with Ed Coan
34:34 - "Rub your clam on it"
35:35 - Jim meets his future wife

Shop - elitefts.com/
Team elitefts - elitefts.com/team-elitefts/
Q&A - elitefts.com/q2a/
Training Logs - elitefts.com/training-logs
Coaches Logs - elitefts.com/team-elitefts/
Ex Index - elitefts.com/category/education/exercise-index/
Articles - elitefts.com/category/education/
PodCast - elitefts.com/category/education/podcasts/
Client List - elitefts.com/client-list/
SOCIAL MEDIA:
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Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
Cinematography/Editing - Josh Goedker

Music Credit: I, Aurora - Dragged Into Sunlight
FOR EDUCATIONAL PURPOSES ONLY
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS MUSIC

Maliek Derstine Talks Boss of Bosses 3 - elitefts.com

Thursday, August 18, 2016

The Week Before the Meet - Unstructured or Accounted For?

This is a time when your mind will start to play tricks on you. Are you mentally committing to the time off?

Tuesday, August 16, 2016

Finding Strength: Jiu-Jitsu and Strength Academy

The familiarity and genuine interest in one another is a recurring theme at the most successful gyms I've visited since starting this project. This is what I found in Cromwell, CT.