1

Gluteal Amnesia
The Dave Tate Story

The Program - Phase GA-1

by Alwyn Cosgrove and Dave Tate

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

2 Intro From Dave Tate I do not want to spend a lot of time commenting on this program. I just wanted to drop a message in here to let you all know where I stand with this whole deal. Many of you may be wondering why I am working with Alwyn Cosgrove in the design of this program. You may be asking, out of all the people I know why Alwyn? I take this intro to answer this question and several others that pertain to the development of this program. The Questions The most frequent question I have been getting asked is, How did you get so messed up and what can we do to avoid it? I will not deny I am messed up. Actually at this point I cant. My gait and lack of mobility give it away pretty fast. When this is added to the number of surgeries I should get, the morning pain and the ever growing list of exercises I cant do it becomes pretty clear I need to do something or my quality of life will drop even more. So how did I get this way? Was it the training? Was it power lifting? Is it that I have been lifting for well over 20 years? To be honest I do not think it is any of these things. I think it comes down to one thing and one thing only EGO For all of my lifting career I placed my ego ahead of intelligence. What do I mean by this? For many years I never missed a training session. I trained hard and heavy all the time, 52 weeks a year, year in and year out. While this worked for me it did begin to take its toll with a torn pec tendon. Then I got smarter. I moved to Columbus and trained under Louie. This training was systemized and structured in such a way that I got healthy and began hitting numbers I never dreamed of. A few years of PR and PR and I kept looking for bigger numbers and bigger PRs. As with all lifters, regardless of the program injuries still happen. For me when they would come on, I knew what to do. It was simple, screw it push on. If it still hurt the next week than I would take some anti-inflammatories and press on. If it still hurt then I would up the dose and wrap it up. I became very good at coming back from injuries fast. Torn pec tendon 30 pound pr 12 months later. Extensive shoulder surgery training PRs in 6 weeks, PR bench in 6 months. Herniated L-4 PR squat in 6 months.
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

This went on and on for about three years. Then it was not so easy to come back and the injuries were coming faster and faster. Regardless I found a way to train. At one point I was squatting on a 18 inch box with Metal Pro Briefs and a Metal Pro Squat suit and one knee wrap tied around each groin. I had to do it! I was thinking about doing a meet 30 weeks away. Finally I let go of my ego and decided if I was to ever do another meet I would need to find a way to fix myself. For the past two years this has been the place. Guess what? It wasnt working so well. Why? Ego! I would begin to get better and then start going crazy again. What I need to do is find a way to get better in such a way that will stick.

Wake Up Call My wake up call came one day while playing with my two year old son in the back yard. I live on a lake with a fairly large back yard. We were playing at the swing set and my son decided to run to the water as fast as he could. He loves to swim but needs a life vest because he hasnt mastered the skill yet. Well he bolts off and I began to hobble after him. My hips are so tight I cant move, my lower back is jacked up and my knee gives out after the first few steps. He heads toward the dock and all I can think is what the hell do I do if he jumps in? Well he finally stopped and everything was fine. All I could think was Yeah, my son took off toward the lake, fell off the dock and drowned. I tried to get him but was so beat up I couldnt jog, let alone run. Then jumped in and drowned as well because my shoulder is so jacked up I cant swim. Why Alwyn? Why not someone else? There are many people out there that can fix me. I have spoken to many of them and have gained great insight from them. Much of this insight has gone into this program. But, I wanted to find someone who did not know me at all. Someone who was not associated with the sport. Someone who had nothing to gain by helping me. Someone who had a very strong reputation for muscle testing and analysis. And most importantly someone who would not take my shit or fall for my tainted logic. Someone who would see the process as a two way street

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

4 So how did it come to Alwyn? It did not take much networking before his name kept coming up. I knew nothing of him except what I was being told from a few coaches and trainers I have come to trust over the years. The only thing to do next was to speak with him. Being that this is a huge issue I had to find a way to meet him in person. I wanted to see him as we spoke and I wanted to see what he looked like. I had to know how big he was, how jacked he was, find out how much he could lift, who he trained and what he has done himself. Because after all if he cant squat a lot of weight he must be an idiot right? I have been setting up advisory boards for the past few months to work with EliteFTS. I had been putting together an advisory board of personal trainers and had planned to meet with them for a weekend at the Jersey shore. The trainers who make up this board are among the best in the business. Their knowledge is extensive, their client lists impressive, the results that get are unbelievable and they all earn up to 10X what the average trainer makes in a year. Alwyn falls into this category so I asked Jim to invite him to the meeting. He agreed and we were set. Not Jacked UP! I do not want to go into all the details of the weekend. I am sure stories will be rolling out for months to come in future articles from Jim, Jason, Joe and Alwyn. I know I have about 5 that could all become their own article. Like I said I did not know who Alwyn was, what he looked like, where he was from or anything. Jim, Jason and I got in early Friday and Alwyn would come in later that night and Joe would come the next day. Friday was just for messing around, drinking some beers and talking shop. Soon after we return from dinner Alwyn finally makes it to the house. My first thought after seeing him was Holy Crap I messed up. He was not huge. He was not ripped. He was barely 200 pounds. What is this guy going to do for my training? What can he squat? I then figured what the hell. We are all here lets have a few beers and see what this guy knows. It did not take long before I began to realize that Alwyn was a wealth of knowledge combined with many years of experience. I was blown away with some of the stories he was telling me in his pursuit for education and results. He made it VERY clear that his own personal training goals had nothing to do with muscle mass or absolute strength (more on his current goals from him later). His original training goals were about improving his own performance for sport. I then discover that he is a former Taekwon-do international champion and fell into strength training as a way of taking his competitive pursuits to the next level. He also told me he first fought at 140lbs and is now 210lbs. I realized that was a pretty big weight gain. He went on to explain than when training an athlete it is important to balance all aspect of conditioning and strength while extremely important is just one of them. There was also some remark about how he could kick my ass in 5 seconds and I was many times stronger than him.
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

The GURU Squat The one thing that really drove this point home to me was presented the next day. While sitting around discussing the topic of squatting came up. Joe, Jason and Alwyn went on to explain how there were all taught to squat from a GURU strength coach. As I sat and listened I was stunned in total disbelief how they were taught you should begin to squat by breaking with your knees first until the knee passed over the toes and then drop down. ARE YOU FREAKING KIDDING ME! My mind was freaking out. Not only could I not believe they were taught that but that all three of these guys, who I felt were pretty sharp, fell for it. I had to ask them, how is the world can you fall for this. I know there are many ways to squat with various styles and techniques but this has got to be one of the worst things I have ever seen demonstrated. Call me hard headed, biased or what not but this is crazy to me. Alwyn then walked over looked me in the eye and said, Dave, if I told you the best way to strike a man was to step back turn your head to the side, pull your abs in and begin to punch with an open hand and then at the last minute close it what would you say? Then Joe said, Dave, if I told you to run a faster 40 you need to punch your quads as hard as you can 10 times then get in your stance what would you say? There were a few other examples but what they were trying to say was very simple. I have grown up in weight rooms training for power lifting. I have been squatting my entire life. I have studied the squat in detail and can spot minor technical errors in a few seconds. I can tell you how to correct the errors just as fast. They did not grow up squatting. They grew up training for sports. They trained for things other than power lifting. When they got into the field they brought in a vast amount of knowledge on skill training, muscle testing, agility, mobility, flexibility. They needed to gain more knowledge on strength development. To do this they all sought out the best people they could find. They trusted these people for knowledge. This trust is why they believed it. They fell for the hype. It did not take them until years later that they discovered that they have been misled. They discovered this as they grew as trainers, continued learning and yes training themselves. They were not given the same resources for strength development I had in the early phases of their education. When they learned to think for themselves and trust the results they were getting from their own clients and themselves they figured out most of what they though was right was indeed wrong.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

6 How important is Strength? This got me thinking. They had a very valid point. What did I really know about the development of agility, mobility, and flexibility? Must not be that much since I cant walk without pain. So I could be just as misled in these areas of conditioning as they were about maximal strength. Where I had been given better resources as far as strength training went, they had clearly been given better resources when it came to everything else about athleticism. When we speak about the development of athletes and other clients outside of power lifting, strength is just one component of many. Now I still feel it is the biggest and most important component to be developed! But what happens if you are so beat up and injured that you cant place a bar on your bar to squat with and bench pressing messes your shoulder up for three days? How important is strength development then? How important is it when you cant do it? Not very! The important component then becomes joint heath and mobility. Jim and Jason took off with a football and hit the beach. I remember when they left thinking how cool it would be to toss a football. Since I cant get my arm back to shave my head I am sure my toss would not get me in a pass and kick contest. I have been reduced to only being able to play horseshoes, and I suck. This left me alone with Joe and Alwyn. As we spoke about the direction and role they could play in helping EliteFTS bring more valuable information to our site we decided on a great concept. This concept deals with addressing weak points outside of the main lifts. This was a great place for me to toss the idea of this article. They loved it and the muscle testing was to begin. The Testing This was a sight for sore eyes. I was then very happy that Jim was not there. I would never hear the end of this one. Alwyn asked me to get into a lunge position. With the help of a near by chair I finally got there. Then he asked my to place one hand over head. I tried to reach my arm stopped half way (this is full range of motion for me) and I began to fall off to the side. Test number one FAILED! Next I was told to lay flat on my stomach. A few minutes I got there and was then instructed to hold my self in a pillar position on my elbows. I began shaking like crazy. Test number two FAILED! Then I was told to lay flat on stomach again. By this time I am sweating like crazy with no idea why. We havent done anything yet. I was then asked to bend my knee up and try to lift my leg off the floor. Left leg good to go! Finally, I passed something. Then I was instructed to lift my other leg. Test number three FAILED. I could not get my damn leg to break the floor. Like a dead lift that never leaves the ground I have to make sure someone did not glue my leg to the floor. Then Joe grabbed my leg and started tugging on it one way, then another. The whole time I am left with my face in the floor, dripping
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

7 in sweat listening to Joe and Alwyn say things like WOW, check this out, I have never seen this before, This is horrible Look his glutes dont even move Gluteal Amnesia I was then informed that my glutes dont fire at all. When I try to lift my leg it is all done my by lower back. Nothing is being done with my glutes. Total Amnesia. They have literally forgotten how to work. Both Joe and Alwyn could not believe how shut down it was. I then heard the magic words. I can fix it, Alwyn said. I then replied, cool lets do it. I figured he would hit me some ART or some other deep tissue work and I would be back in the gym next week squatting like I used to. After I said this I saw the look in Joe and Alwyns eyes. They then knew they were not dealing with the average guy. I was looking for the quick fix. It has been too damn long since I have moved anything heavy and I was jacked to know it would not be much longer. Then came the speech. The Speech I was then told this is not something you can just fix in one day. It will take time because your muscle firing patterns are all messed up. Your body no longer knows how to squat like it should. It has learned to squat the only way it could and because of this everything is wired wrong. youve now run out of compensation patterns said Alwyn theres nothing left to compensate with. It then hit me. For many years my injuries were all tied to my upper body. Nothing ever affected my squat. Then six months after my shoulder surgery every thing went haywire. I now know some of the reason for this is I never missed a squat workout. For the first three weeks after surgery I used a safety squat bar, then I went right back to the straight bar. It did not take me until 6 months later (a major groin pull) that I realized I was squatting with the bar 5 inches off center. This placed more load on one side of my body. But my body adapted to it and the groin healed and I pressed on. Then I developed severe upper back problems, then low back problems and onto hip problems. Over time I found a way to keep training but with each problem my firing patterns were getting more and more thrown out of whack. How Long My only question then was, how long? I figured a few weeks or so. I was informed that I failed three tests out of 16 because there was no point to go on. Being cocky, I said well you did not test my upper body. It is beat up but I know I can pass a test. Okay Alwyn said, lift your right arm out straight in front of you with your thumb up. Now place it on my hand (he held so my arm was straight out in front). Now, lift your arm off my hand keeping your thumb up. Test number 4 FAILED. I could not lift my damn arm. He then told me how long depends on me but it would take at least three weeks of training and reeducation before we could even begin what we needed to do to get fixed.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

8 Three weeks This program was not a very easy thing to develop. I have my ideas and goals and Alwyn has his. For three weeks we have been sending emails back and fourth trying to agree on the parameters of this program. I cant even begin to count the number of things we have had to change and modify to get to the point where we could both say it was ready to go. I can safely say there are very few programs out there that have been written with this much time, research and experience. The fact that we are summiting this to our web site is a HUGE testament to our commitment to continuing education. It would have been very easy to place this in a manual and sell it for top dollar. When we agreed to do this we also agreed to bring the information to the mass for FREE. Not because it does not have value. I believe this program and the proceeding programs carry a very high value. Why do I say this? If I had to pay $1000.00 to have a program that could get me healthy and training again I would open my check book in a second. Take from this program what you can but remember why it was written, who is what written for and what the desired outcome should be. This is not a program for you to follow because it was not designed for you or your problems. It is a program you should question, take apart and study for why these movements were selected, what order they are put in and so on. This is the true value of written programs, not blindly following one. Intro from Alwyn Cosgrove It is said that you should not judge a man until you have walked a mile in his shoes. (At that point youre a mile away and he has no shoes, so you can call him what you want!). Let me talk about being jacked up (or not) for a second. I am not a power lifter, I am not a bodybuilder. And Im no longer a competitive fighter. What Dave didnt mention is I am a Stage IV cancer survivor. For those of you unfamiliar with cancer there is no Stage V. Stage V is dead. Fortunately somewhere inside me there is still the heart of a fighter and I was announced in remission in March of this year after a long battle and some brutal chemotherapy. When you go through that, being judged by how you look is almost funny. Im just psyched that Im still here for people to judge. My first workout back I bottomed out squatting 95lbs. I got pinned in the bench with about 65 lbs. Thats what chemotherapy does to you. You lose muscle mass. You cant exercise, as you cant move. You gain fat. Chemotherapy saves your life, and it wrecks your body all at the same time. But as much as it beat the shit out of me, it helped me beat cancer. So as Daves goals have changed from strength to health, mine have changed from performance to just being alive. After the last year, my own training goals are no longer being the fastest, most explosive that I can be. Its to rebuild my body. Regain the lost muscle mass. Regain my life. So after the last year, let me tell you right now Im feeling VERY jacked up!
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

9 But I understand the gut reaction to physical appearance. But it goes two ways. Let me explain how a fighter judges a power lifter. As a power lifter judges everyone by size and strength or lack thereof, a fighter judges you guys largely by your lack of mobility and agility. Every fighter would fucking LOVE to fight a guy as big as a heavyweight power lifter.

My thoughts in the past were usually muscle head, that fucker can barely move When I knock this fucker out, hes going down h-a-r-d!! I judged those guys just as much as they judged me. Having since got to know athletes in a world of different sports I have a new found respect for anyone whos EVER trained hard for anything. And I have just as much respect for the people I went through chemo with. Is squatting 800lbs hardcore? Let me tell you, watching someone struggle across the room attached to a chemotherapy IV, REFUSING to give up thats real hardcore. I guess thats my long way of saying I dont judge anyone anymore. How can you judge someone by how they look or move if you dont know their entire history? If you meet a guy who's only 150lbs, maybe a year ago he was only 100lbs and knows more about hypertrophy than anyone youve ever met? Maybe the power lifter with the lack of mobility has done that on purpose as they need to stay tight? Maybe the small guy you met, is keeping his weight DOWN on purpose? Maybe he used to be a 300lb fat ass? Maybe hes a cancer survivor ? So although my first instincts upon meeting Dave and his asking for my help were similar to yours (why me?), I soon came to realize that a)hes an extremely intelligent guy b) hes sincere in wanting to improve his health. So I agreed to help. But then the debate began.. The Program Debate I have a belief that program design should be a process between my client (once they understand the variables) and myself. It is not a one- way prescription. It is two way we build the program together. Let me show you how easy that was with Dave. The following are excerpts from emails we have exchanged over the last month. AC: Ok Dave. To be honest the first stage is more about what I want you to avoid than what I want you to add. So here's a quick outline of what I want you NOT to do. No squats.
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

10 No bench presses. No dead lifts. DT: No real problem there. I can't do any of those without killing myself. But, you knew this was coming. Here is a list of some things I think I may be able to do without messing things up. These are close to the same patterns but not really. Power Squats - The machine we sell on the site. The machine will allow me to still train somewhat heavy. Plus the last time I did this (I have only used it maybe 5 times in the past 2 years), I found a way that just tore my glutes up. So I guess what I am saying is NO squat work with a bar on my back One Leg Squat Work - one leg squats, lunges, and so on. Dumbbell Presses - Incline, Flat, stability ball with a moderate tempo AC; I think youre missing the point. Its not just the competitive lifts I want you to avoid. I want nothing that even resembles these patterns. No supplementary work for these patterns either. I want DISRUPTION work for these patterns. The WRONG recruitment pattern is so completely ingrained that I need to DESTROY that, before I can rebuild it. All upper body workouts will start with reach roll and lift, and YTWL's (each with a pause in the contracted position - that's some tempo shit for you right there - ha!) DT: Ok what about the DB Presses? AC: Ok Ill compromise here. But absolutely NO barbell work. Also with the DB pressing, let's only do palms facing each other grip DT: And Im definitely doing lat pull downs and some chins. AC: A) How the fuck are you going to do a pull down when you cant get your arms above your head? And B) I don't want us to spend time stretching them and have you doing contractile work to fuck that up. Reason - still internally rotates the shoulder and I want to avoid that. Theres no point in us aggressively stretching the lats, if you are going to technically aggressively shorten them by lifting heavy. We're kicking ourselves in the ass here. You need to statically stretch hip flexors and lats AGGRESSIVELY every workout. All lower body work will start with x-band walks (with the purple band) to activate the glutes. Then we'll do bridge work - double leg for now, and glute activation "doggy kick" shit.
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

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DT: Fucking doggy style. I like that. I think these should be worked in to the warm up and done every training day. They are not high intensity so recovery will be very fast. After activation is achieved it can be cut back to 1-2 times per week. AC: Agreed. You just need to make sure that with the "Doggy kick" that the work is being done by your glutes and not your lower back. **** At this point Dave decides hes writing his own program and will send it to me for approval. Dave sends me the opposite program from what weve discussed it is split up by body part and includes an arm day**** AC: Ok lets go back to the beginning. No bench pressing and NO assistance moves. That means no flies or band adduction. I'd like to see the push ups done on med balls for closed chain stability work in the shoulder girdle. Might be too early for that right now. Mobility work at least you appreciate the need for that. Lets work from the hips out. I think the restrictions at the hip will in turn restrict the lats, which will restrict the shoulder joint. Just by changing the sequence I think we'll enhance your overall results. I won't comment on the arm work. But stop pretending that it's bodybuilding. I know you are trying to sneak in some assistance/supplementary work because of an irrational deep rooted fear that you will somehow lose all of your lifting prowess :) Let's also add a direct set of DB external rotations to each upper body workout. 3 positions - side lying, arm abducted to 90 deg from shoulder and arm in front of you. Drop the power squat. Disrupt your squat movement pattern. With the lunges do a bodyweight set with an anterior reach to bring in more hip work from the same exercise and bring in a functional ROM for the lats. Other than that I like it. I'd probably do everything as alternating sets just to keep local muscular fatigue low but increase your work capacity. And drop the lat Pulldown work. DT: Here is something I am thinking with the lat work. It may be some of the cause of my destruction. Over the past five years my lat work has been very little. Actually, none. No pull downs and very little rows. All my lat training was indirect from squatting, pulling and benching. Nothing that did any type of stretching for the lats. All these movements and the supplemental movements for them use a very tight static contraction
The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

12 of the lats. With this in mind should the lat pulls stay in the program but with less than 50% loads for loaded stretching?? AC: It's still a contraction so I don't like it. I want it stretched.I like the rows /scapula retraction work though. DT: Gotta have the arm work. Fuck if I can't be super strong than I can be somewhat jacked. You Scot's just don't understand the importance of the big guns! ****At this point Dave must have had an epiphany**** DT: I think we may be getting closer with this one. I have set my ego aside and made a few changes: 1. No more body part days - the bodybuilding thing is dead (for now). This program is not about how strong I am or how big I get. This one is about my kids. The weekly split is more closely related to my old power lifting split. 2. I killed the power squat. The last thing I need on this first three week phase is a bar on my back stressing my already abused CNS. AC: Good idea. We will work on getting your legs strong by recruiting your glutes more. DT: 3. Free Time - this is something I used to do with all my clients. I place a set time at the end of each workout for them to do whatever they want. This could be extra abs, curls or whatever. All is good as long as it does not exceed 15 minutes and does not fuck up the rest of the program. AC: Sounds ok. So heres the plan

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

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Training Modalities
When Where What Warm Ups SWU FWU SWU FWU SWU FWU SWU Monday Gym Tuesday Field Based Wednesday Gym Thursday Field Based Friday Gym Saturday Field Based Sunday Gym

Main session

SA

SB

SC

SD

Cool Down Why

CD

CD

CD

CD

CD

CD

CD

Other Considerations

Hypertrophy To develop Hypertrophy To develop Hypertrophy To develop Hypertrophy based GPP and based GPP and based GPP and based training to bringing training to bringing training to bringing training to build up build up build up build muscle mass mobility, muscle mass mobility, muscle mass mobility, muscle mass while agility while agility while agility while correcting with added correcting with added correcting with added correcting GPP and active GPP and active GPP and active GPP and mobility restoration mobility restoration mobility restoration mobility weaknesses means weaknesses means weaknesses means weaknesses 1. Program design HAS to be based on the correction of faulty muscle firing patterns. This is the number one weakness that is holding athlete back. The rest of the program has to be development after these movements and parameters has been set. 2. Avoid heavy use the main movements that caused the excessive damage in the first place. If the squat, bench press and dead lift are to be utilized that the training load must be kept under 60% with higher repetition ranges utilizing a moderate tempo. In other words no max effort or dynamic work for these movements. Use of these methods will only cause the body to go right back to the faulty firing patterns that caused the problems we are dealing with. GPP training should be implemented with no more than 4-5 main movements utilizing the empirical rules of 60% over the thee day cycle. Movements will change after three weeks. Strength and Filed Warm Up should be physically taxing as this is where most of the mobility work will be trained. Cool down should include static stretching, neck work and light lower back and ab work. No power lifting equipment is to be used with this training wave. Use palms in grip with all dumbbell press work

3. 4. 5. 6. 7.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

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8. 9. Use two different warm up sessions. One for gym and one for field. No lower back work. This will be hit in other ways

10. Very aggressive stretching of the lats 2-3 times per day. 11. YTWLs with one second pause done with all warm up work. 12. The main goal of the main session is to do nothing that will screw things up. 13. Little contractile work on the lats in the first three weeks. The reason is the lats still internally rotate the shoulders. There is no need to aggressively stretch the lats if we are going to technically aggressively shorten them with heavy lifting. 14. No files or band adduction. Keep with closed chain stability work. 15. Warm up and mobility work work from the hips out. 16. Add dumbbell external rotations to each upper body workout using three positions: side lying, with arm abducted at 90 deg from shoulder with arm in front. 17. Close stance on all squat movements (power squats, free squats and so on). This is to disrupt my squat movement pattern. 18. Add one set of lunges with anterior reach to bring in more hip work as well as functional ROM for the lats. 19. Use alternating sets to keep local muscular fatigue low. 20. Keep program simple enough to be done anywhere and at anytime. Time restraints can be an issues with travel and work schedule.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

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Training Sessions Warm Ups Strength Warm Up (SWU) warm up sessions for weight room training Movements Outside leg Raise abduction Inside leg Raise adduction Fire Hydrants side raise Fire Hydrants Circles Fire Hydrants Rear Straight Single leg Raise with Band IT Band knee extension with Band Single and Double Leg Bridging Forward hurdle step overs Backward hurdle step overs Front Lunges with reach Front Leg Swings Side Leg Swings Butt Kicks Wide Outs Free Squats with close stance Arm Circles Neck side to side YTWLs * 1 sec pause at contraction Band Side Steps Reach and roll each side Aggressive Hip Flexor Stretching *Multiple movements long holds Aggressive Lat Stretching *Multiple movements long holds Sets 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 Reps 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 15 F 5 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Progressions No progressions need to be made with this warm up over the three week cycle.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

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Field Warm Up (FWU) warm up session for field based training Movements Outside leg Raise abduction Inside leg Raise adduction Fire Hydrants side raise Fire Hydrants Circles Fire Hydrants Rear Straight Single leg Raise with Band Reach and Roll each side IT Band knee extension with Band Walking Forward hurdle step overs Waking Backward hurdle step overs Front Walking Lunges with reach Front Walking Leg Swings Side Walking Leg Swings Butt Kicks while walking Walking Wide Outs Band Side Steps Walking lunges Free Squats with close stance Arm Circles Neck side to side YTWLs * 1 sec pause at contraction Aggressive Hip Flexor Stretching *multiple movements long holds Aggressive Lat Stretching *Multiple movements long holds Sets 1 1 1 1 1 1 1 1 2 2 2 2 2 2 2 2 2 2 2 2 Reps 15 15 15 15 15 15 5 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 20 yards 15 15 15 Rest 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

Progressions No progressions need to be made with this warm up over the three week cycle.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

17

Cool Downs (CD)

Strength and Field Based Cool Down completed after all other sessions. This is a stretching session comprised of very aggressive stretching. Movements Overhead Squats with light weight Depth Squat with Kettle Bell Aggressive Lat Stretching from all angles Aggressive Hip Stretching from all angles Shoulder traction with band Hip traction with band Aggressive Hamstring Stretching Static stretch the rest of the body Sets 1 1 1 1 1 1 1 1

1 2 3 4 5 6 7 8

Progressions Try to get more range out of each stretch with every session and increase the hold time on static movements beginning at a 20 count and progressing to a 90 count.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

18 Main Sessions

Strength A (SA) Movements Close Stance Kettlebell Squat Cleans *Heavy intensity Close Stance Kettlebell Swings *Heavy intensity Reverse Step Lunges with weight vest *Moderate intensity Standing Calve Raises single leg *Moderate intensity, big stretch Week 1 Week 2 Week 3 2x5 2x5 2x5 2x5 2x6 2x15 2x8 2x15 2x5 3x6 3x15 2x8 2x15 2X5 3x6 3x15 2x8 2x15

1A 1B 2A 2B

3A Reverse Hypers *Moderate intensity 3B Med Ball Leg Curls *Moderate intensity. Foot on ball while laying on floor roll ball toward butt with heal, toe up 4A Double D Fat Bar Pull Down *Moderate intensity, full ROM, stretch hard 4B Chest Supported Row shrugs *Moderate intensity 4C Verse Strap face pulls (no grip) *Moderate intensity 4D 4 way neck machine *work all directions GHR upper back stretching with roman chair sit Up progressions. Various Abs * 5 movements in circuit for moderate intensity FREE TIME *Do any other movements for 15 minutes with moderate intensity that wont mess up what we just tried to build

2x8 2x8 2x8 2x10 By feel

3x8 3x8 3x8 3x10 By feel

3x8 3x8 3x8 3x10 By feel

15 min

* Rest by feel but do not exceed two minutes for heavy work and 90 seconds for moderate intensity work. * Change movements as need by keep the primary movement pattern the same. * Keep form tight on all moderate level intensity movements.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

19

Strength B (SB) Movements Stability Ball Dumbbell Presses *Heavy with palms in Med Ball Push Ups *To failure Dips at position top *Static hold for 10 sec, keep all stress on pecs and triceps Kettle Bell One arm over head press *Light intensity Seated stability ball side raise *Light intensity DB External Rotations Supra Bar Extensions *Go heavy and hard Fat Bar Press downs *Moderate intensity Straight Bar Curl *Go easy. This is for flexibility Rice Digs * Train to failure FREE TIME *Do any other movements for 15 minutes with moderate intensity that wont mess up what we just tried to build Week 1 Week 2 Week 3 2x8 2x8 3x8 2xF 2x1 2x6 2x6 3x10 2x6 2x8 2x8 2xF 15 min 2xF 2x1 2x6 2x6 3x10 3x6 3x8 3x8 2xF 3xF 3x1 3x6 3x6 3x10 3x6 3x8 3x8 2xF

1 2A 2B 2C 2D 3 4A 4B 4C 4D

* Rest by feel but do not exceed two minutes for heavy work and 90 seconds for moderate intensity work. * Change movements as need by keep the primary movement pattern the same. * Keep form tight on all moderate level intensity movements.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

20

Strength C (SC) Movements 1 Step Ups * Use body weight and control knee tracking. Increase height each week 2A Weighted Step Ups * Moderate Intensity 2B Side Lunges onto angle step *After week one add weight vest 2C GHR *All sets to failure 3A Dumbbell Rows elbow out like face pull *Moderate Intensity 3B Incline Chest Supported Dumbbell Shrugs *Moderate Intensity with 1 sec hold at top 3C 4 way neck machine 3D Reverse Hypers 4 Seated Calve Raises *Moderate Intensity FREE TIME *Do any other movements for 15 minutes with moderate intensity that wont mess up what we just tried to build Week 1 2x10 3x10 2x10 2xF 2x10 2x10 2x10 2x10 3x10 15 min Week 2 2x10 3x10 3x10 3xF 2x10 2x10 2x10 2x10 3x10 Week 3 2x10 3x10 3x10 3xF 3x10 3x10 3x10 3x10 3x10

* Rest by feel but do not exceed two minutes for heavy work and 90 seconds for moderate intensity work. * Change movements as need by keep the primary movement pattern the same. * Keep form tight on all moderate level intensity movements.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

21 Strength D (SD) Movements Incline Dumbbell Presses *Heavy, Palms in Blast Strap Push Ups *To failure Strip The Rack Presses for delts *Moderate Intensity One arm Dumbbell Side Raises on Incline * Moderate Intensity DB External Rotations *Moderate Intensity Dips top quarter *Use a walking motion and stagger hands. Go to failure Reverse Grip Press Downs *Moderate intensity Supra Bar Curls *Moderate intensity Rice Digs Various Abs * 5 movements in circuit for moderate intensity FREE TIME *Do any other movements for 15 minutes with moderate intensity that wont mess up what we just tried to build Week 1 Week 2 Week 3 3x10 3x10 3x8 2xF 2x10 2x10 2x10 2xF 2x10 3XF 3x10 3x10 3x10 2XF 2x10 3XF 3x10 3x10 3x10 2xF 2x10

1 2A 2B 2C 3 4A 4B 4C 4D

2xF 15 min

2XF

2XF

* Rest by feel but do not exceed two minutes for heavy work and 90 seconds for moderate intensity work. * Change movements as need by keep the primary movement pattern the same. * Keep form tight on all moderate level intensity movements.

The information in this document is property of Dave Tate, Alwyn Cosgrove and EliteFTS. Copyright laws apply. No part of this document can be used without the written consent of EliteFTS. In other words. We wrote it, dont steal it or say you wrote it.

Gluteal Amnesia
The Dave Tate Story The Program Phase GA-2

GA-Phase 2 2

Notes from Alwyn Cosgrove

As you'll see from my posts below Dave can be a pain-in-the-ass client. He asks me to write his entire program. He then adds in a bunch of stuff he wants to do. Eventually we get it done. Overall the single most important factor to reinforce is that when Dave follows the plan, he feels better. A lot better. Then he squats or benches. I see posts on the EFS Q&A and the forum that are "Screw this, I'm squatting today". Self sabotage? Maybe. All I know is he's one of the smartest guys I've ever met and has actively recruited me to help him and then he sneaks off to screw himself up. Overall though I'm ahead on the judges scorecards. Dave is feeling better. For me that means we're close. For him that means it's time for max effort squats. As long as I can hold him back - we'll get there. The Return of Zippy is imminent though.

Notes from Dave Tate

Where do I start? Should I start with the progress made from Phase One? Should I start with the conversations and emails that went into the design of Phase Two? Should I discuss the phone calls and e-mails I have received in regards to this training program? I was not sure how posting these programs were going to go over. I know from my past experience that the last thing I wanted to read was how some beat up guy was training for mobility and flexibility. Who cares! Lets learn about getting jacked up or stronger. Lets see training programs designed to get a bigger bench, squat and dead lift. I was ashamed to even admit I was doing some of the movements in my program. Hip abduction! Are you kidding me? I would not be caught dead doing these three years ago. I have learned and continue to learn one very valuable lesson. We do not know it all and we need to always look outside the box to see what others are doing. If you hate a certain training program, I suggest you study it to determine what makes it so popular. You will probably walk away with one or two things that will make your own program better.

GA-Phase 2 3 What I have found over the past couple of months is that there are many more lifters in the same boat I am in. They are stuck in the same place I was one year ago. They are banging their heads against a wall trying to get better. They begin to train for a meet and something happens. It may be a groin pull, strained lower back or torn pec. Like I have done many times before, they find a way to train around it and still hit PRs. The problem is that it will catch up with you. I have had at least 20 different conversations with lifters over the past five weeks looking for advice on how to keep from getting hurt. While it is very apparent that I do not have all the answers, I can say I have discovered some of them over the last 8 weeks. These answers are what this GA series is all about. As you read this series, realize this is a very specific program designed for specific reasons. I am sure you will be able to find some ideas and clues that can help you with your own training design. The big difference in Phase Two is that Alwyn and I brought in Michael Hope to help with the program. Mike is one of the best therapists specializing in musculoskeletal disorders. He has given lectures around the world on the treatment of lower back pain, and shoulder and knee rehabilitation. He has become known for integrating rehabilitation in to real world training programs. I have consulted with him over the years on several different issues and he has always gotten me where I wanted to go. He has also become extremely popular on our Q and A and has done an excellent job of taking all those questions we have been avoiding for the past few years (we get more rehab questions than any other type question).

The Posts
A few months ago I set up a private forum for our Q and A guys and friends to share training ideas. This is a very small select group of some of the best coaches, trainers, lifters and therapists in the world. Before you ask the only way to get in this forum is to be referred by one of the current members and then voted in by 2/3 of the acting members. I used this forum to track and gather all the notes and ideas that went into the design of Phase Two. Here are some of the notes from the forum. We decided to include this because the email section was one of the most popular sections of Phase One.

GA-Phase 2 4 From Alwyn Cosgrove to Mike Hope

Hi Michael, Nice to "meet" you Here's my take. Despite how we portrayed it in the article, the screen I did on Dave was very informal. I'd add that Dave cannot do a push up, goes down stairs one at a time (i.e. both feet have to get to the step before he can take another step). In a prone hip extension test he can't lift his leg. The glutes just don't switch on at all - when he does lift his leg it's because of his lumbar erectors doing all the work, which leaves him sweating heavily and shaking! As a "trainer" the imbalances jump out at me, and my approach has been to try to balance the muscle strength/flexibility etc at the same time as soft tissue work etc was being done. I agree that we may correct the muscular imbalances and still have pain, and possibly vice versa, but I feel the massive imbalances are contributing greatly. Anything else you need to know just email me or call me. Good "talking" to you AC

From Mike to Dave

Dave what are your problems that you hope to improve with this program? (Besides poor hip and shoulder mobility and low back pain.) If you have a muscle imbalance what is the pain generator? i.e. tight tissue? However we have never established normative data for comparison. Baseball pitchers throwing arms are weaker than their non throwing arm, their humeral head sits in a different place on the throwing arm when compared to the non throwing arm and they have significant range of motion differences. All these imbalances make them a successful pitcher. If the muscle imbalance is not corrected can the pain still go away?

GA-Phase 2 5 What is wrong if the muscle imbalance is improved but the pain is still present? From Dave to Mike Mike, here are some of my current physical problems: I cant extend my right arm over my head. I have pain in the side delt if I bench heavy. This pain extends to my traps. My upper middle back is tight all the time. I wake up with migraine headaches. I have torn both pecs so I think my shoulders are bearing the load. My lower back is very tight and I do not have very much side to side movement. I also cannot turn my head too far from side to side. I have more range of motion on the left side than right. I feel like I have a belt wrapped around my torso when I bend or move. My rotator cuffs always hurt when I get them worked on deep tissue work. The lats are also very bad. Hips are very tight I cant even come close to a squat with the arms over head squat test Performing a lunge hurts my hips knees tend to pull in My left knee is still messed up. Buddys guy looked at it and said it was a partial patella tendon tear. It goes out about 1-2 times per week My left Achilles tendon is also tight as hell and I have no idea why. I also noticed when I got leaner that I have torn one of my calves. When I squat I shake like crazy (when Im standing at the top). The heavier the bar gets, the worse I shake. My left arm is far stronger than the right when doing overhead work. I know overhead stuff is bad but we are talking about 100 pounds with my left arm and 20 with my right. The imbalances I seem to have deal with my lower back wanting to do all the work with little done with the glutes. Louie pointed this out a few years ago but we have yet to correct it. This causes a double bounce type movement off the box and may account for the shaking. Louie says he also see my hips moving around at the top of the squat like they dont know what to do.

GA-Phase 2 6 From Thomas Deebel to Dave I hate treating guys like Dave, unless they have great insurance. I'm sure Dave is myofascial restriction heaven, meaning everything is messed up. When that stuff is loosened in combination with the exercises Alwyn is outlining, Im sure he will see results. Stuff can't work correctly if it's too tight. Some static stretching would also help especially around the area of the hips and hip flexors, but I think Alwyn has covered that.

From Dave to All Program Update: I broke from the program a little today to see how I am feeling. Here is what I did. 16 inch box squats (this is 1-2 higher than it should be. I will be training on a 15). I used a Metal pro suit, nothing too jacked up and no briefs. I did: 135x2 225x2 315x2 for 3 sets 405x2 - Felt okay but not what I was looking for right now. I could have used it this weight for my training session as it was pretty easy, but I am looking for the most explosion I can get and I felt some of it was being lost at this weight. 315 for 4 sets of 2 with 45 seconds rest * This was my first squat session in a long time and it felt pretty good. I brought my stance in about 4-5 inches each leg but I am sure after Alwyn reads this and freaks out on me he will let me keep going as long as I move the stance in much more. No real tightness or pain. My left knee felt a bit strange but I quit doing the TKE's some time ago. It felt much better than it did before I started the Jane Fonda training. Then I moved onto: 45 degree back raises for 2 sets of 20 (bodyweight) Pillar front bridge. I should call this vibration ab training. All I did was shake like hell for 15-20 seconds and then dropped. What the hell is this all about? Is this a good thing for me to be doing? Stability Ball sit ups - a few sets of 15 and once again I shake like hell on the eccentric and then cramp after 8 - 10 reps.

GA-Phase 2 7 I did do my warm ups and tried to get my glutes fired up before I squatted and then stretched after the training. I know I was not supposed to squat and I have no idea why I did. Maybe its because thats what I do. Think of it this way: I could have kept working up but was smart enough to take the weight back down. The only bad thing is I used speed bench weight while squatting with a suit off a 16 inch box. I am such a puss! Well there you have it. Not sure if this will help you guys, but it did give me some peace of mind. I will try to post a training template to work from in the next few days. From Alwyn to All Dave is a pain in the ass "client" as you all can see. I say "No squats". This lasts ten days. And then it's all "Westside! BIATCH!" This whole "Letting the athlete have input into his own training" stuff might have to stop, especially when it's a hardhead like Dave. Maybe I gotta be all "Look, bitch...here's how it's gonna be." And then kick him square in the nuts. AC From Dave to All Actually, I am on the ass end of the first three week phase. Next week is week 4. I am going to use this as a de-load week. This works out very well because I leave on Thursday to head out to NY for a seminar. I will post how I feel tomorrow. It is usually the day after the squat session that tears me up. So far 6 hours later and all I have is some upper back tightness. This is no big deal and seems to be from not having a bar on my back for so long. Today was a great time. I know I will hear some criticism for this but for the last 15 years Fridays have not been about "the end of the week" or the "start of the weekend" they have been squat day. All week you get geared up for the squat day and the dynamic squat day is the best day of all training days. There is nothing better than getting up, hitting the hot tub to loosen up, drinking a

GA-Phase 2 8 couple pots of coffee, downing a handful of spikes, and then heading off to the gym. When you get there suiting up, chalking up and exploding off the box. This is when I feel the most alive. This is when everything else disappears. No work, no family, no nothing but squatting. I do not get this with any other type of training. Hell, I do not get this with anything else. This is not all I live for but damn! It is up pretty high on the list. Today was the start of something. My technique felt very close to on. I had some pop off the box I have not had in a very long time. We are making some progress here. Yes, I know I can screw it all up by going heavy. I know this because I have done it a half a dozen times over the past 5 years. I don't want to make the same mistakes because this time I feel I can get to the starting gate. I want to be able to train for a meet without getting hurt and actually making it to the meet. To define meet I mean all three lifts. Today was a great day. Training was what it is supposed to be except I need to be training somewhere else. In a couple more weeks I will be going back. I can still and will still control my training and do whatever you guys think I need to do to get better. The main reason I have not been in Westside has not been health but business. After I get back from my seminar, I will have everything in place to get back to where I need to be. I need to be there for more reasons than training that very few could understand. I did not want to keep going in once a week and get in the way. I need to be there 3 days per week doing what we do best. It just took some restructuring, hiring, delegating and changing my work schedule to get this done. I may be twisted and have multiple personalities but I know what we need to do. Yes, I heard it from Jim and saw the look in his eye when he saw me with my suit on BUT he still ran the Monolift for me. One day he will be back. He can say what he wants but only a true power lifter at heart would run the Monolift for a cripple that should not be under the bar in the first place. Theres my lame ass excuse. I will let you know how I feel tomorrow. I could change my story very fast. I will really get crazy and not take the Tylenol PM's just to make sure I get the full blunt of the training. I guess I am not writing the next three week phase? How bout this? Monday - ME SQ-DL

GA-Phase 2 9 Wednesday - ME BP Friday - DE SQ Sunday - DE BP Mobility work before each session and stretching at the end. I knew you would love that one.

From Alwyn to Dave Re-read the above and let it sink in. We are making progress. We are closer than before. Don't screw it up. AC

From Dave to All The day after... I do not feel too bad; no hip or back pain or tightness. My body is usually a mess after I squat. Then again, it was only 315. Now last night was another issue. This has not happened over the past three weeks to this extent. About 3:00am I woke up and could not move my right arm (shoulder froze up). There was intense pain, but I am used to this. I had to have Traci move my arm so I could get up and move it around. This happened one other time but I am not sure what time. Later that night I had two cramps in my upper erectors. I normally wake one time per night with something hurting. While three times is not a record it wasnt fun. Could be too soon to squat with the straight bar. Should have stayed with the SS bar until my shoulder ROM gets better.

From Julia Ladewski to Dave Dave, How have the workouts been going? Are you going to post your latest sessions?

GA-Phase 2 10 From CJ Murphy to Dave Dave, as I have been doing some pussy workouts myself the last three weeks trying to heal up, I noticed one huge thing sucking me back in to stupid stuff. MY TRAINING PARTNERS. They will not stop torturing me about training like a pussy even though they know why I am doing it. Maybe we both need to go to Curves for a few weeks. Where are you training, and with who? Training in a hardcore gym is the best place to get strong, but the worst place to get healthy. I'm not saying to go to chrome and fern palaces, but you may want to try training by yourself.

From Dave to CJ and Julia Julia, Things are going very well. Things are feeling much better. The training is not "who I am" so it is throwing me off. I am now wondering why I keep doing stupid stuff that continually hurts me. Is there some type of underlying reason why every time I almost get healthy I do stupid stuff to set me back again? Its all Alwyns fault. He told me to go to a Tony Robbins seminar. Well, he didnt send me but he did tell me that I should go. Now my head is getting all twisted. I have two more days so it should all come together. I did have to wonder one thing. Why is it that it takes Tony Robbins 4 hours to get people mentally ready to do a fire walk when all they need to do is bust an ammonia cap, chat a few zips and go? Hell when you are in the hole" you have maybe 4-5 minutes and that is to get your gear set, wrap up, and get your game on. But 4 hours! All I wanted was a few Snickers bars and some sleep. Sorry for the rant. It is late and I have two more days to go.

GA-Phase 2 11 From Julia to Dave Dave, You keep doing stupid stuff because that type of training is in your blood. It's hard to go against it, but you have to know that if you stay away from those things that set you back, then you'll actually get healthier faster. When I hurt my back a few years ago, I just avoided anything that hurt it, but continued to train heavy. I finally realized that I had to take the time to get it better. I took 6 weeks to pull the sled and just do assistance work (GHR, body wt. reverse hypers, body wt lunges, etc.) and finally my back started to feel better. I didnt just jump right back into it. I actually took one more week of sled dragging to make sure that I felt good. It sucks, Dave, but you know you are on the correct path. Good luck! Julia

From Thomas to Dave Doing the pain in the ass stuff that sucks helps you to keep doing this stuff a long time. I want to actually do a three lift meet again before I die, so it's rotator cuff work and scapular stabilization. Hang in there, it does come back. From James Smith to Dave Dave, given the reality that it is unlikely that you will fully assimilate the insights coming from those who have not experienced as much weight on their back/in their hands as you have; why don't you discuss your situation with other lifters, stronger than you, who have successfully returned to the platform after having dealt with similar issues? The bottom line is that no matter how much respect you have for any of the guys on your rehab team; you know that none of them are stronger than you and that none of them have been through a situation as closely related and specific to yours. I mean in no way to diminish the life experiences of the rehab guys. Likewise, it must be noted that I am attempting to provide a special context here such that your particular and very specific circumstance must be addressed and isolated specifically within the context of a mind set which revolves around the inherent need to push one's absolute strength potential to its very limits.

GA-Phase 2 12 My experience being dropped, against my will, from SEAL training after having made it so far into it, was such that the only individuals who I was effectively able to gain insight from were those who had either gone through the exact same experience or those of my friends and mentors in the SEAL teams who were able to provide insights and perspective from the other side. And to be honest, I'm still pissed off. I also know the side of the powerlifter as I too, in my own way, live for pushing my absolute strength limits and have even put limits on my achievable income in order that I may have time to train at a frequency which I have determined to be sufficient. I state this being fully aware of the fact that it is very unlikely that I will ever break any records, but lifting is something that defines me and life would not be as fulfilling without it. I realize that my commitment is somewhat irrational but the fact remains that I engage in very few non-work related activities, and live a fairly anti-social life. And if you're someone who has said to yourself that you will either make it through or drop dead trying, only to have been dealt an alternate hand somewhere in between then you can relate to my psychosis. Thus the reality is such that when you have given your all, and I mean every unit of your being, towards achieving an objective, only to have it taken away from you, (even if it's your own dumb ass fault) there exists very few avenues of insight which you are likely to entertain and fully assimilate so as to organize a plan which will serve to set things right. Dave, you have to believe (with your all) in who is advising you or it won't work. It just won't work. You have to find the right people to listen to, and maybe they are the farthest thing from a rehab specialist. You know 'what' you have to do, that's not the issue, and it doesn't take a rocket scientist to rehab a powerlifter. What you have to do is find out what it is going to take to achieve the same unrelenting will to lift heavy mindset, and redirect it towards the training that you are going to have to initiate in order to get back on the platform. Yoda said it right..."Do or do not...there is no try"

GA-Phase 2 13 From Dave to James Thanks for the email. This is great stuff! I have total confidence in Alwyn and Mike Hope to get the job done but you are very correct in your analysis. The problem is I have run out of choices. I have spent the past year listening to those with Under the Bar experience and we all know where that got me. With Alwyn and Mike they can't squat 900 but have helped fix and bring back more people that any 900 pound squatter I know. So I am motivated to get back. I am just not real happy with the process. I do not like this type of training. But whoever said change is easy? I feel the greatest effect we can have with this article series is much deeper than a rehab problem. There is a huge problem with coaches and lifters egos and unwillingness to look outside their own to see the much bigger picture. I feel with these training programs we might be able to establish a connection (to the guy who will only listen to 1000 pound squatters) and then through the process be awakened to the fact that there is help outside your own current view and there is something to be learned everywhere. This is now a bigger problem than it was years ago. There are too many "cult" programs with everyone sucking down gallons of the Kool-Aid. The real essence of "The Darkside" or whatever we want to call it is to create your "own" program based upon the success of "others". Who cares where it comes from if it works! I know this all too well because I lived in this state for 8 years before meeting Louie. Over the past few years speaking with hundreds of great coaches, trainers, and lifters I have tried to look very deep to see what the common elements are. Regardless of the process success is success, strength is strength, speed is speed and there are many common themes that stand true with all programming but these can't be seen if you are not looking for them in the first place.

From Alwyn to All

I can do a negative with 900lbs in the squat. An explosive negative; very explosive. Rock bottom, too. AC

GA-Phase 2 14

From Dave to All Here is my last update before we write phase 2. After the first three weeks I broke for one week and did whatever I wanted to and then took off week 5 (zero training). So the real phase was 5 weeks instead of 3. My training for last Friday and today was more of a test. Friday session Free Squats with 135 (no gear). This may be hard to explain so I will try to do my best. This is an old school bodybuilding thing I used to do many years ago. I start each set with a close stance, squat down until I stop, relax and go deeper. Then pause for 1 sec and come up. Next, rep move each foot out 1-2 inches and repeat. I worked as wide as I could get and then came back in. Each set was 20-25 reps. I could get very deep with the close stuff but could not get very deep with the wide stance. I did this for 4 sets. I would like to keep this in the program because it seems to really work. I stayed at 135. One leg step-ups on a 27 inch box - I took this way up to see what would happen. I did 8 reps each leg with dynamic effort. Side and Front Lunges Then I decided to jump on a box. This was more to check my progress. Why? No idea, 6 weeks ago I could not walk up steps so jumping on the curb would have been huge. I worked up to a 36 inch box for 1 set of 5 reps. I might have been able to go higher but my legs were worn out so I did not want to test it. I usually do these first in the session, not last. Sunday session * I had to bench. Todd thought it would be a good idea to go with a close grip (fingers two inches from smooth) and stay at 225. So here goes: bar - 10 95X10 135x10 185x10 225x10 225x10 225x10 225x27 * No pain on any rep. Benches felt good. My right shoulder does not lock out very well on my final reps. Other than being weak (I have done 315 for over 30 reps).

GA-Phase 2 15 Then again, that was years ago. Incline DB 80's for sets of 15 with pause Blast straps and other shit * Compared to 6 weeks ago I am doing things I have not been able to do in 3-4 years. I am now onto the next phase. From Thomas to Dave Stick with the plan. I have 6 main rules in life that if you violate, you get hurt. 1. Life's not fair 2. You're not that special. 3. Everyone is full of shit. 4. Everyone wants to go to heaven, but no one wants to die. 5. Eventually the stupid comes out. 6. Never eat anything bigger than your head. Numbers 2 and 4 apply here. If you don't do the right things, you get hurt. If you do, you minimize that possibility. You can violate rules of God or man, but physics and physiology will get you every time. Hang in there, you'll end up better than ever if you follow through with this as planned. To Dave from Mike I have always had this strange thought I keep to myself but I will now think out loud and humiliate myself. If one assumes you are anterior dominant one would hypothesize that you are posterior imbalanced. However if your posterior muscles, external rotators, lower trap, rhomboids and middle trap serratus anterior are strong with resisted testing, do you have an imbalance or are you a victim of ideology. If your posterior muscle tests are strong then you would have to look at your range of motion. If you have a positive test then bring this deficit up with isolation training. For now lets assume you test weak with external rotation as you feel extremely deficient in this area (1st problem) You probably test tight on pec minor/major, lats internal rotation and external rotation( 2nd problem). Your shoulder problem may stem from the inability of the

GA-Phase 2 16 humerus to inferiorly glide(poor muscle or tight capsule) thus it jams into the sub acromial space. The cuff firing is overwhelmed by the firing of the deltoid. Normal biomechanics are altered. You need cuff work and stretching Upper middle back. Sit in a chair that comes up to the middle of your back. Normally you would put your hands behind your head. Lift your elbows to the ceiling and bend over the chair. Using the chair as the fulcrum you will get thoracic extension. You will probably have to put your arms on the side of your neck and lift. Thoracic extension is done 10x every two hours. (3rd problem) Migraines: Do you have a headache before you go to bed? If not then the position you sleep in is the cause of your headache. If you sit in a slouched posture with a forward head you probably sleeping on two or three pillows. I would do cervical retractions (chin tucks) from an erect posture. If the headache is present I would do these to see if you can abolish your headache. Typically 10-15 retractions will help. Cervical retractions are done with the thoracic extension exercises 10x every two hours. If your headache is present then try the retractions. Dont wait for the scheduled time. By now you should realize you have to sit erect with lumbar support whenever you are seated. This should also address some of your low back tightness. I would not address the rotations until you have sorted out the headaches. (4th problem) Knee pain. Your patella I assume has lateral tightness. You can figure this by bisecting your knee cap. If the knee cap glides more laterally than medially then you are tight. (The patella will move further over the lateral condyle than the medial condyle) Daily periods of pushing your patella medially may help with this. Braces can also help. Do these whenever you want, throughout the day. Also to lessen the knee pain and Achilles problem and anterior hip tightness, lie prone with a towel under your thigh. This is a low load anterior hip stretch. With a band or a partner you push/pull the heel to the butt. Do any Achilles stretch. Tight quads and gastrocnemius where found to be the two biggest factors in knee pain. (5th and 6th) If you are unstable, it must be remembered that the hips control frontal plane movement. This means one day should consist of lateral and single leg movements. Because of your knee pain and instability I would suggest lateral step ups, retro step downs. The range would be 0-30. If you cant control your knee in this range then you could never lunge.( 7th) Tight quad/hip/ gastroc+ poor patella mobility+ working in pain ranges= synovial lining irritation= articular cartilage damage= pain I would really work the mobility. If you have testable significant weakness then I would bring up these deficits. The major movements that are effected by these

GA-Phase 2 17 deficits will have to be placed on hold until they test normal. I have read your article about glute amnesia and have tried to figure this one out. I say this because typically glute amnesia was found in some chronic low back pain patients. The amnesia comes from the patient not using the glutes. The activity that is most noticeable was getting out of a chair with a flexed posture thus using the erectors not the hips (pain avoidance behavior). The glutes on inspection are flat. Was the muscle weak or the anterior tight?? Can you perform hip extension from a quadruped position? When Stuart McGill and I discussed this topic he expressed caution when coming to the conclusion that a big hip, wide base 700 lb squatter has glute amnesia. This may not meet the criteria. Who cares if bridging and hip work will help with your mobility? If you want to do bridging without hamstring work the teaching model is Squeeze the glutes; the eyes are closed to really focus on the task. Lift the butt; if your hamstring fire you are incorrect and you must now start over. This task is easier said than done especially with strong hamstring individuals. After all this crap I would let you do a majority of your regular lifting program with the above modifications. If you have never stretched then this may be the most beneficial thing you can do, while still lifting like a powerlifter and not someone competing in a Mr. Puniverse contest. Seriously I am a simple person and I make minimal changes when working with people. I start with the most obvious. I would do mobility, mobility, and mobility. After a period of time you should go back and reassess your baselines to see what you should add or remove. Sorry if this is vague but this is my algorithm. I have no idea what Alwyn has given you. I tried not to skew my advice. I am sure between both of us the answer will be found

The last thing I want to add is you need to listen to what you know is right and wrong. I have known you for sometime and you know strength training better than almost anyone. This is one area you really should not be asking our advice with. You know your limitations and what you should and should not do, you just dont do it. My advice is to take some time and write out what you know you should do and then stick with it. You know as well as I do that you will want to and need to test the progress. You did this in the last phase with your squat session, bench press and box jumps. You need to still do this but do not program it, just let it happen. This is the only way you will truly be able to track and monitor the progress you are making. I agree with your philosophy of bringing as much blood into the muscle as you can but keep in mind the number one thing for you is flexibility. I feel you are trying to correct too many things. Just pick one or two major things (flexibility and mobility) and work the shit out of those. They should be over 50% of the program. After these are addressed we will see what the other issues are. You may find all your other issues will no longer be there once these

GA-Phase 2 18 two are addressed. It may also be a good idea to train with movements you have not performed in over 6 months.

Then the program begin

GA-PHASE II

GA-Phase 2 19

Training Modalities:
When Where What Daily Rehab DMW DFW MB1 A LCS DMW DFW MB2 DMW DFW MB1 B LCS DMW DFW MB2 DMW DFW MB1 C OFF DMW DFW MB1 D Monday Weight Room Tuesday Home Wednesday Weight Room Thursday Home Friday Weight Room Saturday Home Sunday Weight Room

Mobility Strength Oxygen

Flexibility

STS

STS

STS

STS

STS

STS

Why

Hypertrophy Strength Flexibility Flexibility Mobility

Rehab Cardio Flexibility Mobility Recovery

Hypertrophy Strength Flexibility Flexibility Mobility

Rehab Cardio Flexibility Mobility Recovery

Hypertrophy Strength Flexibility Flexibility Mobility

Rehab Cardio Flexibility Mobility Recovery

Hypertrophy Strength Flexibility Flexibility Mobility

Other Considerations

Rehab Rehab Rehab Rehab 1. Program design HAS to be based on the correction of faulty muscle firing patterns. This is the number one weakness that holds any athlete back. The rest of the program has to be development after these movements and parameters have been set. 2. Avoid heavy use of the main movements that caused the excessive damage in the first place. If the squat, bench press and deadlift are to be utilized then the training load must be kept under 60% with higher repetition ranges utilizing a moderate tempo. In other words, no max effort or dynamic work for these movements. Use of these methods will only cause the body to go right back to the faulty firing patterns that caused the problems we are dealing with. 3. Strength and Field Warm Up should be physically taxing as this is where most of the mobility work will be trained. 4. Cool down should include static stretching, neck work and light lower back and ab work. 5. No power lifting equipment is to be used with this training wave.

GA-Phase 2 20

Daily Mobility Work (DMW):

Upper middle back: Sit in a chair that comes up to the middle of your back. Normally you would put your hands behind your head. Lift your elbows to the ceiling and bend over the chair. Using the chair as the fulcrum you will get thoracic extension. You will probably have to put your arms on the side of your neck and lift. Thoracic extension is done 10x every two hours. Cervical retractions (chin tucks) These are done from an erect posture. I will try to do 10-15 retractions every two hours. Quadriceps static stretch: Performed once a day for 2 sets for 30s progressive Calf stretch: Performed once a day for 2 sets of 30s progressive.

Foam Roller Work (DFW):

Perform daily focusing on thoracic mobilization (use the four inch roller) ITB and glutes (use the six inch roller).

Mobility Training (MB1 and MB2):

These movements should be performed with no rest between sets. On non training days two circuits will be performed (WU2). Mobility Training for Weight Room Movement Band Side Steps Cuff and glute activation Hip Cross Over Lying on back Forward Lunge forearm to instep Walking Backward Lunge with overhead twist Lateral Lunge

1 2 3 4 5

Sets 1 1 1 1 1

Reps 10 yards each way 15 each side 5-10 each side 5-10 each side 5 reps each side with 5 count in stretched position. 10-20 10 each leg with a 2 second hold at contraction. 10 each leg with a 2 second hold at contraction. 10 each leg with a 2 second hold at contraction. 10 each leg with a 2 second hold at contraction. 10 each leg with a 2 second hold at contraction. 10 each leg with a 2 second hold at contraction. 5 with a 5 second hold 10 with 1 second hold at contraction 10 with a one second pause at peak contraction 10 30 seconds each

6 7

Sumo Squat to Stand Leg Abduction

1 1

Leg Adduction

Fire Hydrants side raise

10

Fire Hydrants circles

11

Fire Hydrants rear

12

Glute Bridges on Ball

13 14 15

Reach, Roll and Lift each side YTWLs Flutter Drills

1 1 1

16 17

Hand on Swiss ball push ups Pillar Holds (front and side)

1 1

GA-Phase 2 22

Strength Training Sessions (A, B, C, D):

The basic philosophy behind exercise selection and set/rep patterns is to drive as much blood in to the muscle as we can. Many of these movements are movements I have not performed in many years and are breaking the normal firing patterns I have spent the past 5 years training. This will swell the muscle (you can call it a pump). While in a pumped state we will aggressively stretch the muscle. This will help to break down much of the scar tissue that has developed over the years.

A
1a 1b 2a 2b 3a 3b 4a 4b 5a 5b 6a 6b 7a 7b

Movements Trap Barbell Rows Reach Roll and Lift Wide Grip Pull Downs Over Head Lat Stretch Dumbbell Shrugs Band Trap Stretch (stand on band and hold in hands) Kettle Bell Upright Rows Lateral Upper Back Stretch Bent Over Rear Delt Raises Hand to Shoulder Elbow Up Stretch Swiss Ball Sit Ups with Weight Ab Stretch on Swiss Ball Hanging Leg Raise Cobra Stretch Week 1 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold

Sets and Reps Week 2 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold

Week 3 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold

Rest Periods Week 1 90 seconds between numbers movements, 0 rest between letter movements. Week 2 - 30 seconds between numbers movements, 0 rest between letter movements. Week 3 - 60 seconds between numbers movements, 0 rest between letter movements.

GA-Phase 2 23

B
1a 1b 2a 2b 3a 3b 4a 4b 5a 5b 6a 6b 7a 7b 8a 8b 8c 9a 9b

Movements Week 1 Lying Dumbbell Extensions (keep one 4x5 arm up at all times) Reverse Grip Triceps Stretch 20-30 sec hold Seated Dumbbell Tricep Curl 4x5 Towel Tricep Stretch 20-30 sec hold Reverse Grip Pressdowns 4x5 Lateral Band Triceps Stretch 20-30 sec hold Incline Dumbbell Curls 4x5 Door Biceps Stretch 20-30 sec hold Straight Bar Curl 4x5 Stand on Band Biceps Stretch 20-30 sec hold Hammer Curls 4x5 Wrist Stretching 20-30 sec hold Seated Calf Raise 4x5 Donkey Calf Stretch 20-30 sec hold Med Ball Twists 4x5 Seated Twists 20-30 sec hold Wood Choppers 4x5 External Cuff Work 4x5 Cuff Stretching 20-30 sec hold

Sets and Reps Week 2 Week 3 2x15 3x10 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 2x15 20-30 sec hold 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 3x10 20-30 sec hold

Rest Periods Week 1 90 seconds between numbers movements, 0 rest between letter movements. Week 2 - 30 seconds between numbers movements, 0 rest between letter movements. Week 3 - 60 seconds between numbers movements, 0 rest between letter movements.

GA-Phase 2 24

C
1a 1b 2a 2b 3a 3b 4a 4b 5a 5b 6a 6b 7a 7b 8a 8b

Movements Close Stance Squats Kettle Bell Swings Dumbbell Lunges (step back) Standing Hamstring Stretch Step Ups Quad Stretch Reverse Hypers Standing Lower Back Stretch Duck Unders Seated Hip Stretch (cross leg over) Knee Tuck on Swiss Ball Cobra Stretch Lying Opposites on Swiss Ball Round Over Ball Stretch Cable Crunches Ab Stretch over GHR pad Week 1 4x5 4x5 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold

Sets and Reps Week 2 2x15 2x15 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold

Week 3 3x10 3x10 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold

Rest Periods Week 1 90 seconds between numbers movements, 0 rest between letter movements. Week 2 - 30 seconds between numbers movements, 0 rest between letter movements. Week 3 - 60 seconds between numbers movements, 0 rest between letter movements.

GA-Phase 2 25

D
1a 1b 2a 2b 3a 3b 4a 4b 5a 5b 6a 6b 7a 8a 8b

Movements Close Grip Bench Press Standing Pec Stretch on Rack Incline Dumbbell Press Lying Pec Stretch Incline Fly on GHR Incline Pec Stretch on GHR Blast Strap Push Ups Hands Behind Head Pec Stretch Reverse Incline Thumb Up Front Dumbbell Raise Band Behind Back Delt Stretch Standing Calf Raise Standing Calf Stretch Various Abdominals (5 non weight movements in a circuit) External Cuff Work Cuff Stretching Week 1 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 20-30 sec hold 4x5 4x5 20-30 sec hold

Sets and Reps Week 2 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 20-30 sec hold 2x15 2x15 20-30 sec hold

Week 3 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 20-30 sec hold 3x10 3x10 20-30 sec hold

Rest Periods Week 1 90 seconds between numbers movements, 0 rest between letter movements. Week 2 - 30 seconds between numbers movements, 0 rest between letter movements. Week 3 - 60 seconds between numbers movements, 0 rest between letter movements.

Stretch Training Sessions (STS):

These sessions will be performed after every session.

1 2 3 4 5 6 7 8

Stretching Session Movement JS Band hamstring JS Band IT JS Adduction JS Lower Back JS Shoulder Traction

Sets 1 1 1 1 1 1 1 1 1 1

Aggressive Hip Flexor Stretch Quadriceps Stretching Aggressive lat Stretching 2 different positions 9 Calf Stretching 10 Shoulder Stretching 11 Neck Stretching

Reps 10 each side 10 each side 10 10 30 second hold and move Hold for 15-30 seconds Hold for 15-30 seconds Hold for 15 to 30 seconds Hold for 15-30 seconds Hold for 15-30 seconds Hold for 15-30 seconds

Light Cardio Sessions (LCS):

These are to include walking or biking at a brisk pace for 15 to 20 minutes.