• We’ve been busy here working in the background getting a few things lined up that I hope to announce next month.
    I’ll give you a hint.

    1. I am working on getting a few HUGE names out to TPS for a seminar. If the stars line up and we can get it booked, I’ll announce it right away. It looks good right now and I have high hopes.
    2. We are also working out logistics for hosting a Powerlifting meet right here at TPS.
    3. An all new Training group with Chuck.
    4. An all new Olympic Weighting group with Andrew.

    These all will be announced as soon as we can get the details finalized.

    And now for something completely different.

    At TPS, we have two different types of clients.
    The strength athletes from Powerlifting, Strongman and Weightlifting, and the Premium service clients, such as those in the TPS Method, Awesome Camp and the 531 Training Group.
    The strength athletes should listen to this even though I am writing it primarily for the Premium service clients.

    Most, if not all of the Premium service clients have one similar goal, to change body composition.
    They want to lose body fat. Of course, they want to get stronger, perform better at life and sports, and be healthy too.
    But, fat loss is always a big goal.

    Well, what if I told you that both groups of people would get further TOWARDS their goals if they took a few simple actions?

    Would you be interested?

    Do you want to see your lifts go up?
    Do you want to see your abs?
    Do you want to recover better?
    Do you want to feel better?

    I’m pretty sure that most of you answered yes to these questions, so here are a few tips that will get you moving towards your goals.

    First, the body grows and repairs itself when you sleep.

    You see, the body releases Growth Hormone in large amounts during REM sleep. Your body needs a certain amount of REM sleep cycles to get this done.
    About 8 hours, or more of sleep is ideal for this.
    One of the easiest ways to lose fat, get stronger and be more resistant to injury it to GO TO BED.
    If you are not getting 8 solid hours of sleep, try getting closer to it a little at a time for a few weeks.
    It’s not hard to do.
    Go to bed 30 minutes early today and do it for a week.
    Next week, go to bed 30 minutes earlier and keep doing this until you are getting at least 8 hours of sleep.

    Here’s another tip on getting better sleep.

    Get off your phone or electronic device at least one hour before bed and install a Blue Light filter or use Night Mode.
    Your devices emit something called Blue Light and it is very harmful to your body. It accelerates AMD, Age Related Macular Degeneration. To put it simply, it is bad for your eyes.
    It also affects the sleep cycle by interfering with Melatonin production.
    So, if we know that Blue Light is bad for the eyes and interferes with the sleep cycle, we need to minimize our exposure to it for eye health and sleep quality. Get off that device at least one hour before bed. Anything on Instagram or Snapchat or whatever social media you use will still be there in the morning.

    Next, hydrate.

    This should be self-explanatory. Your body is comprised of a LOT of water and it needs to be hydrated properly for normal function, never mind peak performance.
    If you are not hydrated, you are not performing and recovering as well as you can.

    My final tip is on nutrition.

    I’ve got two tips here for you.
    First, start cutting out sugar and processed carbohydrate and replace them with Sweet Potatoes, White Rice, Potatoes and Yams.
    High quality carbs will fuel your performance and recovery. Low quality ones will impair it.
    The young kids seem to love posting all the crap they eat. Donuts, cakes, burgers, and more.
    I have noticed that, at least on a lot of the ones I follow, they seem to talk a lot about how they feel like garbage all the time. This could be due to a program too high in intensity or all the shit they eat.
    I would postulate that if they started to eliminate the “sometimes” foods like donuts and sugar loaded foods they would feel less like crap and more like high level athletes.

    Last point.

    Get 1 gram of protein per pound of bodyweight, at least.
    If you are lean, get more.
    If you are fat, shoot for about a gram.
    The importance of protein in the athlete’s diet, and those who want fat loss/body composition improvements cannot be understated.
    Start adding these tips in today and be consistent. You’ll see a huge change within a few weeks.

    Vinceri vel Mori

    With self-discipline, almost anything is possible.”
    Theodore Roosevelt


    NEW FEATURE: Athlete of the Month

    The TPS Athlete of the Month for May is Erika Vallejo.

    Erika is a beast in the gym.

    She has been training in the TPS Method for about a year and is killing it every session.

    She has drastically changed her body composition by cutting her body fat in half and gaining lots of lean muscle, and she is getting STRONG.

    Erika is one of the athletes that I use in my group as a leader because she sets the example that we want all of our clients to follow. And I bring her in to assist others in the group that need some help with their lifts, like an assistant coach.
    She works hard every session, is coachable, and has a great attitude 100% of the time in the gym.
    Erika is always lending a hand to those in her group and encourages them all to perform better.
    She exemplifies the true spirit of what we preach.
    For these reasons we are proud to announce her as our Athlete of the Month for May 2018.


    New Articles:


    Interview with Kyle Power

    My Top 5 New Toys at EliteFTS

    Interview with TeamTPS Athlete Sabra Mitchell 

    Murph bench

    Bombing Out

    Powerlifting Programming, CJ Murphy

    Programming 101: Part 3-Beating a Dead Horse

    Eddie Pecs is in the House

    An 800 Pound Deadlift at 198

    An 800 Pound Deadlift at 198?

    From the Archives:

    Murphwatchers: I’m leaving this nutrition article here in case you didn’t read it. You really should.

    Drag It, Stretch It, Shorten It, Meet It, Smash It-5 Tips for a Bigger Bench

    Fix Your Squat: Tips on Getting Your Hands Right

    Andrey Malanichev is Coming Back to TPS

    andrey malanichev

    On Sunday, June 3, 2018 at 12:00 p.m., Andrey Malanichev is coming back to TPS to teach you how to Master the Bench Press and Deadlift.
    The last time Andrey was here we sold out and I fully expect this one to sell out too!

    If you don’t know who he is, Google him.
    Short version: Andrey is one of the STRONGEST people on the planet.
    He is also a really nice guy.

    In the Master the Bench Press and Deadlift seminar, Andrey will have:

    Theory of the lifts
    How to design a program
    Hands on coaching with each attendee

    The price is a bargain at $119.
    It’s also a chance to train with a legend.
    ISSA CEU’s will apply as well for those needing Continuing Education Credits.
    Space is limited so be sure to register.

    Register here now 


    The Kraken Files: The Pursuit of Aesthetics and Feminism


    This month I have decided to diverge a bit from the usual training and/or diet focused columns I tend to write, and instead write something a bit more philosophical, more a discussion piece on rectifying my feminism with engaging in aesthetic-focused lifting which will result in me wearing a dreaded sparkle bikini, on a stage, tanned to the hilt, hair did, being judged on both my “femininity” as well as my muscularity, by a panel of judges who are essentially judging me solely on appearance and my ability to gracefully adhere to a set of random rules.
    I know, I know……the dreaded word…..”feminism”.

    Read the rest here


    TeamTPS Athlete Updates:



    TeamTPS competed last month at the RPS New England Revolution in Sterling, Connecticut and most had an awesome day.

    Except me.

    I bombed. You can read my Coaching Log about it on Elitefts.com.

    Enough about me though.

    Read there rest here


    Member Minutes:

    The Member Minutes section is the place to let us tell the world about how AWESOME TPS members are. I can’t do this unless you tell me about your accomplishments. When TPS first started, I knew EVERY member and I knew what was going on. We have GROWN and, sadly, I don’t know every member. The interweb can fix this. Shoot me an email and let me know about your latest event, whether it is an upcoming event or something you have completed—5K’s, triathlons, powerlifting, or anything sports-related. We want to let the world know. Now, on to this month’s accomplishments:

    Lots going on this month!
    We had a crew of lifters compete at the USAPL New England Spring Classic last month.
    Sadly, I don’t have results for everyone, but I’ll be happy to share what we do have.


    Read it all here and watch some video too.


    Training Day:

    The next TPS Training Day is May 19th and we are coaching the Bench Press.

    I’ve said it before and I’ll say it again, even if some coaches disagree with me, the Bench Press is the most technical thing you can do with a barbell. 

    Some coaches say all you are doing is laying down and pushing the weight up.
    Funny, those coaches all have a shitty bench too.
    I wonder why?

    Anyway, attending this Training Day will teach you:

    Optimal foot/leg position for maximum drive
    How to shorten your stroke to press more
    How to use your back to bench more
    Rooting/Bracing strategies to increase force production
    Proper bar path
    Where to touch the weight in an optimal position for YOUR body
    How to meet and chase the bar
    What to do with your pinkies to maximize the weight lifted
    And much more!

    Training Day is for BEGINNERS to ADVANCED lifters as well as those who compete or wish to compete. No experience is necessary.
    If you use gear, bring it with you. We will teach you how to maximize its use.
    Training day is the best $20.00 you can spend on a Saturday afternoon if you are serious about your training.

    And, don’t forget about the Training Day/Strongman Saturday 5 Pack. You can get 5 visits for either service for only $80.00.
    That’s 1 FREE!

    You do not need to be a member to attend.
    Beginners to advanced lifters are all welcome.

    Register online here

    Please Arrive at least 15 minutes early to allow for registration.

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