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As always, there is a balance between strength and building size. But if you aren't eating/training to build muscle - and your bench/press is in the dumper and has been for awhile - maybe it's time to build some muscle on the body and see if that gets you over the hump.

The question is about weight training for a marathon; the athlete has not run a marathon before but does have lifting experience.  Even if you don't want to run a marathon but would like to get back into running, this programming concept can get you there.

I've been sitting on this one awhile. I sat down and mapped out a very general program for myself (if it were me training a marathon). Also, this fit into some of the recommendations I had with some sprinters at London and how they should train.

Super proud of how aggressive we played (it was 21-0 in the first quarter) and how we never lifted our boot from their throat.  Most important was our unrelenting effort and desire to punish the opponent. We threw 2 passes.

Keep in mind that I'm NOT training him to become a scholarship or anything like that. I'm training him like this because this should be the standard in anyone's life.

The popularity of the bench press needs no introduction – it’s the Prom King, captain of the football team and is banging the hottest cheerleader. Besides questions on accessory work, the bench press and how to increase it is the top question I get asked. But anytime I give advice to someone they respond with a host of reasons why it won’t work for them. So let’s present some of the best ways to increase your bench press, the excuses and then responses to the excuses.

So we had some fun with the bench press this week. Here's how we switched it up.

For most average people, if you don't have a simple base of fitness (strength is part of it, too) you don't get to be confused when you hit a wall.

So really dial in on the barbell sets and then pump up like a stud on the assistance. With my youngest son - we call the main lift of the day the "Berserker Lift". That means we want to be strong, awesome and powerful.

I met Dave in 2000 and he was the first person to really give me a chance.  I was working as a G.A. at the University of Kentucky's weight room; working with football and a few other sports. However, when you are a G.A., you aren't really on the food chain.  And for Dave to give me a chance and believe in me was a huge boost.

Using your principles, I was able to gain 20 pound of solid muscle over the past year.  I feel 100% better physically and 1000% mentally.  On my 63^rd birthday in August I was able to perform 15 dead hang pull ups, 63 strict push-ups, and ran 1 mile in 7:35.  Those numbers were remarkable to me.  My strength is returning, and I look forward to every day again.

Because your schedule is going to be all screwed up, you can now alternate between the two workouts as often or as little as your schedule allows. When you feel great, harness the power of the day and make it happen.

I’ve been doing 5/3/1 for many years and understand the principles. I want to start WaLRUS style, body weight training, but am not capable of using a weighted vest because I am not strong enough at this point. In your opinion, would you agree this is a good starting point:

• 0.5 mile Air Dyne
• 15 squats
• 10 push-ups
• 3 pull-ups/ chins

Each movement is done 5 times and performed as a circuit.

This video is from the EliteFTS sport seminar in 2018.  Not much has changed in regards to the information contained in this video.  In fact, while there has been progress in strength and conditioning in the past 30 years, a lot of things have stayed true.  You should always keep an open mind that has a wonderfully tight filter.  Don't let the turds float in with the gold.

You can be as creative or as boring as you want/need to be. The key is awesome bar speed on the main lift and total control/build muscle on the assistance lift.

As a master Olympic lifter, I can tell you I've used all the brands and types of knee sleeves out there.  I have been using my 5/3/1 Sleeves for a few weeks now and they are great!  Stay in place, easy on and off, nice fit and great price point compared to many other brands.  Thank you for an awesome product!  HIghly recommend for all types of lifting.