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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
John Meadows Open UGSS Presentation | Part 4 - elitefts.com
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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.
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
Cinematography/Editing - Josh Goedker
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
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
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
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:
Twitter - twitter.com/Elitefts
You Tube - youtube.com/user/eliteftsMobile
Flickr - flickr.com/photos/elitefts
Pintrest - pinterest.com/elitefts/
Google+ bit.ly/14HaiqK
FriendFeed -friendfeed.com/underthebar
Instagram - instagram.com/underthebar/#
Wallpapers - elitefts.com/desktop-wallpapers/
MUSIC CREDIT: Jay-Z - Public Service Announcement (instrumental)
WE DO NOT CLAIM TO OWN THE RIGHTS TO THIS SONG
FOR EDUCATIONAL PURPOSES ONLY
Subscribe to:
Posts (Atom)