Above the Rest Training Systems

A Silver Dollar Deadlift is not just a high block pull. Treating it like one is a great way to leave pounds on the platform or put yourself in a bad position when the weight gets serious.

There are two major factors that completely change how you have to approach this lift. The weight is heavier. Most lifters can pull 15 to 25 percent more in a Silver Dollar than they can in a conventional deadlift. That is not just because of the height. It is because the mechanical advantage shifts. Your body's influence on the lift is smaller. The heavier the bar is relative to your body, the more control it has over the combined center of gravity. A lighter athlete pulling a heavy Silver Dollar deadlift will have to fall back further to keep the lift balanced.

Because of these factors, technique has to change.

Hips need to be closer to the bar in the setup.
More dramatic backward lean is necessary to keep balance.

The way you engage and brace has to be adapted for the height and load.

One of the biggest mistakes lifters make is thinking that a Silver Dollar pull and a high block pull are interchangeable. If you are using block pulls to build your lockout for a conventional deadlift, but you are pulling 1.15 to 1.25 times your conventional max, chances are you have changed your technique to match the height. And that means you are not actually reinforcing the mechanics that matter for your competition deadlift.

The Silver Dollar is its own lift, with its own technique and requirements. The sooner you train it for what it is, the sooner you stop leaving weight on the bar.

If you are trying to dial in your Silver Dollar pull, let’s talk. What is your biggest struggle with this lift?

Most people assume that leaning back in the press is just bad form or a sign of weakness. But the truth is, it is a necessary adjustment for pressing large, odd objects efficiently. The reason comes down to center of gravity, line of gravity, and how mass distribution affects balance.

When we lift an object, our body and the object become a single mass with a new center of gravity. That center shifts based on where the object sits, how heavy it is, and how we position ourselves under it. The key to balance is keeping the line of gravity—the vertical path from the center of mass—inside the base of support created by our feet. If it moves too far forward, we tip forward. If it moves too far back, we fall backward.

This is why pressing a barbell feels so different from pressing a stone, log, or keg. A barbell is small in diameter and close to the body, meaning even at heavy weights, it does not shift the center of gravity much. That allows lifters to keep a more upright torso and press in a straight line.

A stone or log is much larger and sits farther away from the body. That massive shift in center of gravity means the body has to adjust, often by leaning back, to keep the combined mass aligned over the feet. If you try to stay too upright, the object pulls you forward, making the press inefficient or even impossible.

If you struggle to get an odd object moving, feel like you cannot generate force against it, or find that a slightly heavier weight refuses to budge, chances are you are not adjusting your shape enough to keep the weight balanced over your feet.

Strongman pressing is not about fighting the object. It is about learning how to position yourself to work with it.

Accommodative resistance is a powerful tool that can enable us to customize and enhance the adaptations that we yield from the stress in different protocols.

Using chains specifically can be useful because the direction of the resistance is always aligned with gravity and your chains don't depreciate over time.

You just want to make sure that you load the bar accurately. Casually throwing chains on the bar could either be immaterial, or be overly burdensome to the point where you lose specificity.

There are different ratios used for different purposes, so you want to make sure that you're getting the right amount of chain on the bar, and dispersing it across your range of motion appropriately.

Save this post so you can refer back and use it as a cheat sheet the next time you have chains in your program!

Training is all about balancing different variables. Every decision in programming happens along a spectrum, and understanding how to slide the toggle based on the athlete's needs is what separates good training from guesswork.

One of the biggest misconceptions in strength sports is that programming is binary. Either it’s heavy or fast. Either it’s general or specific. Either it’s high skill or high fatigue. In reality, all of these exist on a spectrum, and successful programming means knowing where to place the emphasis at different times.

In this post, I break down a few of the most important spectrums that impact training decisions:

🔹 GPP vs. SPP – Everything in training falls somewhere on this line. GPP is infinitely broad, while SPP is hyper-specific. The most specific thing you can do is compete, but the stronger your base, the higher your potential.

🔹 High Weight vs. High Velocity – The force-velocity curve dictates that as load increases, speed decreases. Understanding where an athlete sits on this curve helps determine whether they need to move heavier weights or develop more speed and explosiveness.

🔹 High Impact Fatigue vs. Low Impact Fatigue – The more weight, range of motion, and muscle mass involved, the greater the systemic fatigue. Some exercises crush your recovery, while others allow you to train harder without burnout.

🔹 Skill Development vs. Functional Development – High-skill movements require focus and freshness, while functional development is about work capacity. Knowing when to prioritize each ensures that an athlete isn't constantly training fatigued or underprepared.

🔹 Learning Curve – Some exercises take years to master, while others can be picked up quickly. If a movement is difficult to learn, you need to allocate more time to skill development before ramping up intensity.

Programming is not about picking one or the other, it’s about knowing when to shift focus. A good coach knows how to slide the toggle at the right time.

Which of these spectrums do you think about the most in your own training?

Growing up, I was incredibly fortunate to have amazing mentors and training partners who shaped me into who I am today, both as an athlete and a person.

Jory was my training partner and someone I wrestled against grwoing up. He never gave me an inch but always wanted me to win just as much as he wanted to win himself. He embodied everything that is good about competition, and he taught me to have compassion for both my adversaries and my team.

Jeff showed me that doing the right thing isn’t always easy, but it’s usually simple. His unwavering support for my athletic pursuits opened doors that shaped the path of my life. Doing right by people came naturally for him, and asking myself what Jeff would do usually leads to me doing right by the people around me. He always inspires me to act with integrity and kindness toward others.

Kevin, my head coach, was the first person outside of my family to truly invest in me. He taught me that with the right choices and self-investment, great people will surround you, lift you up, and help you realize your potential. His criticisms were tough, but they always came from a place of love and optimism.

Every lesson I learned from these incredible men influences how I coach, and how I run ATR. I know not everyone is lucky enough to have mentors like this, so it means the world to me to pass on what they gave me to others. Every time ATR helps someone achieve a goal, I think of it as a return on their investment in me, and it warms my heart to think I might have paid back a small portion of the unfathomable debt I owe those men.

To Jory, Jeff, and Kevin:

Thank you for everything.

It's super frustrating to see athlete's hitting complex jump protocols as beginners in the gym. They're legs buckle every time the transition from the dip to the drive in the jump, and they buckle even worse when they land.

They tell the trainer that they want to be able to jump higher. So the trainer makes them jump. Seems simple enough.

The problem is that when athletes are just beginning they probably don't have the strength that they need to facilitate that training.

When force is created in the body, the muscles are called up first to stabilize or absorb those forces. When the muscles are strong enough, they keep the body alighned and absorb all the necessary forces.

If the brain's muscle memory is so strong that it uses the muscles even when they're not strong enough, the resulting injury is usually a pull or a strain, something that can be recovered from in a matter of weeks.

If muscle memory hasn't been developed and the muscles are week, then the brain defaults to other parts of the body to absorb the fall, usually the joints and ligaments. Repeated exposure to these systems can create a resilient adaptation, but more than likely pain symptoms will manifest in the joints and the ligaments may weaken.

If those systems fail, more catastrophic injuries can ensue like cartilage damage (torn meniscus/torn labrum) or torn ligaments (ACL/MCL/Etc.). The risk of overreaching with these systems is much higher.

You have to start with strength first, to enable the body to call upon muscle to facilitate explosive athletic endeavors. Have patience, and trust the process. You'll be jumping higher, more often, and with less injury risk in the long run.

Registration is now open for Highland Games Throwers at this years Celtic Festival. Get signed up asap to secure early bird pricing!!!

REGISTRATION LINK:
https://ironpodium.com/browse/event/cheyenne-celtic-festival-highland-games-1

Hear ye, Highland Games athletes: registration for this year’s Celtic Festival competition is now open on Iron Podium. This link is exclusively for athletes—vendors and clans should use the Eventbrite link to secure their places at the festival.

All the details you need—rules, schedule, and more—are waiting for you on Iron Podium. Early bird registration is live, so don’t tarry. Secure your spot now and prepare to test your strength and skill amidst the spirit of Celtic heritage.

The field awaits your courage and your kilts. Will you answer the call?

The Pareto Principle says 80% of outcomes come from 20% of inputs. The longer I coach, the more I see this play out in strength training.

Most athletes don’t need complicated protocols or exotic exercises. They need consistency with the basics. Eighty percent of progress comes from mastering foundational lifts and sticking to simple, effective programming.

The problem I see is that many coaches try to showcase the other 80% of what they know, using flashy exercises and complex protocols just to seem innovative. Knowing 50 variations of a squat with a medicine ball is impressive, but none of them will drive results like a well-coached barbell squat.

True expertise isn’t about showing off how much you know. It’s about knowing when to use what. Most of the time, the basics are enough, but there are moments when diving into the depth of your knowledge makes all the difference.

A great coach can balance both. They stick to what works while staying ready to adapt when an athlete’s unique needs demand it. That’s the kind of coaching I strive to deliver.

The typical coaching relationship can feel so transactional. The program goes out, the athlete checks the boxes, the coach reviews those boxes, and then sends out another program. That might work for some, but I think it misses a huge part of what coaching is supposed to be.

Coaching needs to be a conversation. It’s about understanding the athlete beyond just their sets and reps—digging into what’s working, what isn’t, and how they’re feeling about the process. Are they dealing with anxieties about their training? Are there life barriers getting in the way? Do they hate an exercise and dread coming into the gym because of it? These are the things that need to be talked about.

When athletes speak up and coaches listen, real progress is made. Training becomes sustainable, effective, and, most importantly, enjoyable. And when it’s enjoyable, it becomes a part of your life—not just something you endure.

If you’re working with a coach, or even thinking about starting, remember this: your voice matters. The best programs come from collaboration, not just compliance.

What’s your experience been with coaching relationships? Have you had a coach that really listened? Let’s talk about it.

On this Christmas Day, I want to take a moment to thank each and every one of you who has been part of this incredible journey. To the athletes who have trusted me to guide their training, and to the entire community that makes Above the Rest what it is—you’ve made this year unforgettable.

Your dedication, hard work, and support mean the world to me, and I’m so grateful to be part of your lives. As we look ahead to 2025, I wish you strength, progress, and success in all that you pursue.

Here’s to another year of growth together.

There is some debate as to the merit of squat shoes in different lifts, but I'm of the opinion that they should be used when the added ankle mobility will be beneficial. They can take some time to get used to, but not using them can cost you a good performance in your next Strongman competition.

Overhead press events. The shoes help to avoid commond faults. Hips out of alighnment in the dip/drive. Ankle collapse that softens the dip/drive. Less force that way.

Implement loading. The lap position without the squat shoes can be tough. Without the added ankle mobility the knees can be stuck further back towards the center of gravity, elevating the hips and creating a ramp out of your thighs. This can make the lap position way hardre to maintain. Zaps your energy and makes it less likely that you'll be able to get the implement out of the lap in a good position.

In the squat, the added ankle rom shifts the knees forward. That pulls the hips forward and allows them to stay more open. For athletes that have back issues that stem from hip mobility limitations, squat shoes can be helpful in alleviating those symptoms. In any case, bringint the hips forward into the center of gravity can keep the torso upright, reducing the weight's torque on the body.

Training smarter starts here. Learn how RPE 8-9 singles can help you track progress, adjust your program to match your readiness, and know when it’s time to pivot or deload.

Plus, grab a free RPE-to-Percentage Conversion Cheat Sheet to take your training to the next level. Read the full blog now!

Progress isn’t always linear, and it’s rarely easy. .deal hit his first 500lb deadlift PR and went on to win his first competition—but he did it all with a broken back.

This wasn’t luck. It wasn’t brute force. It was smart interventions, careful planning, and relentless commitment to the process.

Fast forward to today, and his numbers are on another level entirely. The road wasn’t smooth, but he stuck with the plan and trusted the process—and the results speak for themselves.

If you’ve ever felt like injury or setbacks were holding you back, know this: progress is possible with the right approach. Let’s get after it.

At our Strongman Skills group workout each saturday, we don't just practice the technique. We simulate competition environments to get better at the sport as we get better at the competition exercises. A key area of focus for us is our pace in different timed events.

Understanding pace can offer you more control over your effort in a competition, and that can help you to time your reps better and walk away from the event with more energy.

We go into each max reps event with a number of reps in mind. That goal number can be the number that we think we'll need to win the event, or just our own personal best in the event.

With that number in mind, we know what the average time/rep will need to be for us to achieve it. The last slide shows a chart breaking that down. If you're unable to hit a single rep in less than the average time, you need to adjust your goal for the event.

As training partners, we'll track how long each individual rep is taking. This let's us know how long the most recent rep took, and therefore how long the next rep is likely to take. This let's us coach athletes, letting them know that they have some room to slow down, or that they need to hustle because they're behind.

If the athlete doesn't have time to hit another rep before the time runs out, then they can call the run early. This sort of goes against the "fight to the finish" culture that presists in strongman, but it does conserve energy for subsequent events, and it also reduces injury risk.

Understanding pace and how to use it during a max reps event can be a serious upgrade to your strongman game. Save this so that you can refer back to it as you strategize for your next strongman competition.

We are excited to announce our...

❄Winter Fitness Challenge! ❄

Get ready to crush your fitness goals and stay motivated this winter! Join us for our 8-Week Winter Fitness Challenge and keep moving through the cold months. Lock in this new year & reach your potential! 💪

📅 Challenge Dates: January 5th - March 2nd
🏆 Objective: Stay consistent, push your limits, and improve you overall body composition no matter the weather!

What You’ll Get:
Workout Outline: Based on your preferences, we will supply a workout outline whether you workout in the gym or at home!
Expert Support: Stay on track with guidance from our coaches and community. We have collaborated with local experts to ensure your success! If you're struggling on the nutrition side of things, Kierston with Proactive Nutrition Consulting is offering discounted nutrition programs when you join our challenge!
Body Benefits by Tave is offering a FREE personal training consultation when you join our challenge.
MAYWEATHER boxing is offering a free class to anyone who signs up & also unlimited classes for 1 month for only $50! Plus if you decide to continue, your membership will be at a discounted rate!
HIIT30 is offering an 8 week membership for only $150! Plus anyone who signs-up for the challenge gets their name put in a drawing for a 3 month membership at HIIT!

Prizes & Rewards: Top 2 prizes for men's & women's categories for overall change in body composition!
1st place receives:
- access to Proactive Nutrition's proactive fueling foundations , a 12 week course
- a free month membership & 2 free personal training sessions with Body Benefits by Tave
-a $150 gift certificate at the Nutrition Company!
2nd place receives:
- a $100 gift certificate at the Nutrition Company
- free month membership at the Body Benefits by Tave gym!

The In-Body 570 will be used to start your base and monitor progress. Here is a quick over view of how it works.
https://www.youtube.com/watch?v=RPf4MkKe1DY

How to Join:
Sign Up: Register by December 31st in store or here 👇 (its free):
https://docs.google.com/forms/d/e/1FAIpQLSdenbb985mVPpt5WHIR0CssPPeR5khSY8aPsryboClHidDMnQ/viewform?usp=sf_link