EliteFTS: September 2016

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

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Cinematography/Editing - Josh Goedker

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Instead of relying on outdated and sub-optimal methods, choose a more functional approach in combination with PRI to optimize ribcage position and abdominal strength.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