Archive for August, 2016


(Getting coached on my squat by the legendary Powerlifter, Ed Coan)

No one wants to get “no repped”in a meet or on a test; solid technique will solve that problem.

Isn’t there more to having good technique than that?

Why do coaches constantly stress technique anyhow?

First, let me clarify that, good coaches do and  lousy coaches don’t.

Good technique will definitely help you get stronger and help prevent injuries.

Here’s a few reasons why:

  • improved structural integrity
  • full range of motion is achieved
  • coordination is enhanced
  • speed increases
  • better mind/body connection
  • more effective use of available energy
  • body control/stability gets better

Excellent technique coupled with smart programming will help both the seasoned strength athlete and the novice lifter get better overall.

Life is unpredictable, at best, you never know what you might be facing that day when you get up in the morning. I believe that our training should build a well-rounded readiness for any situation.

If someone were to ask how we train at the Cave, for instance, “Do you do Powerlifting or Olympic Weightlifting?”, the answer is yes. It’s not one or the other.

Whether it’s CrossFit or Strongman or Underground Strength, or PowerX, the answer is yes, once again.

Do we prefer barbells, dumbbells,  kettlebells, sandbags, kegs, stones, logs, bands, chains, sleds, or bodyweight? The answer is still yes.

Bruce Lee said, “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them”.





If you are smartest person in the room, you’re in the wrong room.
The Internet is loaded with people with big egos and big mouths, but it’s not the only place.
You meet people in your everyday life like that too.
So why are they like that?
The short answer is fear. They are so insecure that they mouth off to try and make themselves sound important or strong.
In lifting and in life, ego will mess you up if you don’t get it under control.
I recently saw the book, Ego Is The Enemy,  in a photo of Zach Even-Esh’s library, and it is one of very the best book I have read on leadership and life. No, you don’t have to buy this book, but it just might answer a lot of questions for you. It did for me.
If your training is stagnant, maybe it’s your ego not your muscles causing the problem.

Talk is cheap, that is why it is so popular.

People who strive for great achievements, especially in any physical endeavor, usually know well in advance that they can can get hurt or killed in doing so.

However, the truly-dedicated accept that risk and continue to pursue their goals.

They also know that though they will have some people support their efforts, many won’t. Negative people, “haters”, and critics will also arise. Sometimes they are strangers, like on the Internet, other times they are co-workers, neighbors, or family members.

I was with a bunch of guys this morning and one of them showed me a video from  the Olympics where a weightlifter was seriously injured. Others wanted to see it and then then the “arm chair experts” , who don’t even lift weights, added their cynical advice.

As a strength coach and a person who lifts weights often myself, I was ticked off. I thought to myself, these guys don’t even lift, they don’t have a clue about what it takes.

Yes, the weightlifter got hurt, but he was dedicated enough to qualify for the Olympics.

He got hurt lifting a very heavy weight. Most guys would never even attempt something that difficult.

Teddy Roosevelt said, “It’s not the critic who counts.” and he is 100 % right on that.

It doesn’t matter what people say about a subject they are not qualified to comment on.

Great athletes are forged in crucible of adversity. They keep going until they succeed.

They might fail again, but I bet they get back up and go at it again.

Teddy Roosevelt sums it up here, “There has never been a man in our history who led a life of ease whose name is worth remembering.”

If the reward you seek is worth the risk, give it all you’ve got!


One of the statements that caught my attention when I first found CrossFit in 2004 was that nature punishes the specialist.

Over the years I have learned from numerous coaches and athletes who are very accomplished in their respective sports, whether it is Powerlifting, Strongman, Underground, Olympic Weightlifting, CrossFit and more.

In the overall scheme of things we need to make a distinction between training just for general fitness and training for a competitive sport.

Being able to lift, run, swim, climb, jump, carry, fight, etc. are all part of a generalized approach to fitness.

This approach can be extremely useful in daily life, especially as the world gets crazier, it seems, every day. You never know what you might encounter, and this is a way to be better prepared.

However, if you a competitor, it is vital to be a specialist in your sport. The things that are great for generalized fitness will not be helpful, for example, in getting a big total in Powerlifting.

It is important to know why you are training and what your goals are before you begin your training journey.

If you are already training, and decide to change from generalized fitness to a competitive lifting sport, you will need to dial in your training to fit that new goal.

Make smart choices and follow through on them.


Read the step by step instructions here

One thing I hate is someone trying to make me think, act, and live how they think I should at a certain age.

They first try to get to you when you turn 50 and they send you an invitation to join a very large “geezer’s” organization (it starts with the letter “A”).

Forget it! Quit calling me a Senior Citizen, I keep that I am only approaching middle-age in my mind! I refuse to think old!

I feel 1/2 my chronological age.

Each year they throw more stuff at you that they automatically “just know” you have to have (this is in addition to all the prescription medications for  high blood pressure, high cholesterol, depression and sexual dysfunction that they have conned many people into using)

  • free dinners to discuss retirement/investment options
  • discounts on burial plots
  • discounts on cremation services

They can flush all that junk!

All of it is for their profit, not your health and well-being.

I ain’t going for any of it!

  • I will continue to lift heavy stuff and get stronger every week
  • I will stay med-free
  • I will eat clean and get enough rest
  • I will stay mentally tough
  • I will never surrender

Folks, don’t buy their lies!

Think for yourself and take action every day.

Surround yourself with strong, smart, trustworthy people and you will prove all the slick marketers wrong! You DON’T need  their junk!