Kade Capps (2026)

13/10/2025

🥉T3 at Piney Woods Open🥉

✝️All glory and honor to my Heavenly Father. My prayer this weekend was that every thought, word and action at this event would glorify God and be light to those around me. I'm grateful for the conversations and encouragement from others as we competed on the course

John 4:14 NIV
"but whoever drinks the water I give them will never thirst. Indeed, the water I give them will become in them a spring of water welling up to eternal life.” -Jesus

Congratulations to .hancock for a dominant performance this weekend 🔥 Always a pleasure to compete against such a talent in this sport

My game felt pretty solid this weekend and is trending upwards.

I was going to play another event this upcoming weekend, but 3 weeks of travel in a row has me wanting a little break 😅 My next event should be The Veterans Park Open in 4 weekends hosted by Texas Chainwreck where I'll try to continue this momentum

🙏Thank you to those that came out during this event to support the other players and myself. Thank you for all the encouraging messages I've received leading up to this event.

Below are a few throws from the final round for your viewing pleasure

13/03/2024

My 2024 in the bag

14/03/2022

🙅‍♂️WHY IS THIS SO EASY???🙅‍♂️

If you’ve watched any of my videos, you might ask why I don’t look like I’m trying hard on my main lifts

Well, you’re right, but it not for the reason you think👀

The majority of my training in this mesocycle (4 week block of training) is designed around an increase in workload capacity

When you’re pushing the volume of your programs, your intensity has to drop📉

The reason we need more workload capacity is for recovery purposes

This block prepares me for the next block, the intensity block💪

This is what good periodization looks like and why a lot of athletes hit plateaus…

If your solution to a plateau is just to throw more volume at it, you will always fail🚨

Modulating your intensity and volume allows you to continue to be sensitive to the stimulus you’re putting on your body

So… if you’re stuck right now, back off the intensity for a while and let your body learn how to tolerate your training capacity🔥

If you want more help on this concept, I’ll be hosting a zoom call for you to ask questions about training, nutrition, recovery and more!

Message me 🎤“LIVE”🎤 to get the link to that call!!!

10/03/2022

🚨THIS IS CLICK BAIT!!!🚨

Here’s the thing…

Now is not the right time to get in shape (let me explain)🙅‍♂️

Now is a temporary point in time often influenced by external factors

If you are deciding to make a change because of an external factor, you will fail📉

Here are a few external factors
❌an event (new year, summer wedding, etc.)
❌For a person (to be better than/get back at them)
❌FOMO (seeing a picture and wanting their body)

These will all fail because they are superficial!!!

Lots of coaches know this so they prey on it using pictures like the one above and captioning, “this could be you”🤮

Guess what! It will never be you because the framing they’ve given you is that you are more valuable when you’re fit

If you haven’t read the rest of this post PLEASE READ THIS PART!!!👇👇👇👇

---WHEN YOU RECOGNIZE YOU ARE VALUABLE, YOU WILL TREAT YOURSELF AS SUCH---

Let me ask you this, when you get an expensive pair of shoes, car or anything else, how do you treat it?🌟

You do this because it has value to you

The reason people are healthy is because they recognize their value and decide to stop treating their bodies like garbage 🗑️

If you want to change, you don’t need some fancy program (and this is coming from someone that sells coaching!)

Here’s your 3 step plan to get healthy:
1️⃣Sweat 3x30 minutes per week
I don’t care how you do it, but do something you love that is active
2️⃣Fuel your body, don’t indulge it
Create habits that give your body what it needs over what your brain wants
3️⃣ Don’t start at 100%
Manage your expectations and create consistency before diving all in

It’s literally that simple

The only reason I sell coaching is because I use my deeper understanding of health and fitness to get you there faster and with less thought on your part🔥

But it does not mean you can’t do it without me

In summary…
-find a deep reason why you’re worth treating right
-don’t overcomplicate it
-only hire a coach if you are stuck or are going outside your realm of knowledge

Stay safe out there!💪

25/02/2022

😐Prep doesn’t SUCK, you do… let me explain…

So many athletes enter the physique competition arena with a different perception of prep than what it really is…

What most people expect:
❌ Extreme hunger
❌ Aesthetics over health
❌ Tons of cardio
❌ Weird macro ratios
❌ Massive food restrictions
❌ No social life

I’ll agree this is the experience for a lot of athletes for a few reasons:
😐 Bad timing
😑 Long, steep drop preps
😔 Poor planning
😤 Misunderstanding of what’s important
😡 Lack of support
🤬 Added pressure
🤮 Bad coaching

To all the athletes nodding along right now, I feel you because I’ve either experienced it or helped someone through these hurdles

Your health should be priority number 🥇 through the majority of your prep (both physical and mental)

The only time this really flips is 4 weeks out from competition (not always, but it’s very common)

I’ve talked to so many other competitors that were shocked I wasn’t doing any LISS cardio during prep 🤯

I was incredibly comfortable through my prep with my family only noticing me getting a little quieter at the end of it (due to reduced NEAT)

Here’s my basics to a successful prep:
✅ Start earlier than you think
✅ Plan everything out
✅ Don’t cheap out on your coach
✅ Set up a successful environment (have a good support system)
✅ Don’t cut out food you love! (Look for more macro friendly version of necessary)
✅ For the love of God, GO OUTSIDE 🌞 (I’m tried of y’all being 👻)
✅ Remember you’re in this for the challenge, not the aesthetics

For my veteran competitors out there, I really want to hear your top tips to a successful prep down below 👇👇👇

20/01/2022

I used to feel alone at the gym...

I don't know if you relate, but I thought I'd share how I got over it

First off, I didn't feel like I belonged there

I'd just wander around and work on whatever felt right

Step 1 was to get on a plan so I knew I had a purpose

Step 2 was getting used to asking if someone was using a piece of equipment I needed to use

Step 3 was getting used to asking for a spot

Once I did this, I can't tell you how much confidence I had in the gym

Now if you ask anyone, I'm the social butterfly at my gym 😅

Do you struggle with feeling alone at the gym? What are you doing to fix that?

15/01/2022

“What if I…”

Most success stories I’ve been a part of have been guided by this question

✅“What if I could feel energized every day?”
✅“What if I could compete?”
✅“What if I could be a professional athlete?”

The cool thing about each of these questions is it shows these athletes are thinking about what’s next

There’s not a problem with being proud where you’re at, but it doesn’t stop you from opening your eyes to what you could be capable of

Earlier this week I was having a conversation with one of my athletes who thought he was stuck at a 225 deadlift

After some tweaking he jumped up to a 315 deadlift in 1 session!!!

This isn’t some revolutionary system, rather it was his question, “what if I could increase my deadlift?”

Often times I fall victim to the negative what if mindset

❌“What if I fail?”
❌“What if it doesn’t work?”
❌“What if there’s nothing I can do?”

I think your self talk shows a lot about where you’re at in your journey

If you listen to your words you tell yourself, I’m willing to bet they mirror your progress

Sport psychologists have been telling us about visualization and self talk for years!!!

My professional athletes all utilize it for consistent success

So… if they’re using it for consistent success, why shouldn’t we use a version of it for our lives???

2 Corinthians 10:5b tell us to “…take captive every thought to make it obedient to Christ.”

With how much He loves us, I want to reflect it in my self talk

But… what do you think? Does self talk have that much of an impact in our lives???

24/12/2021

I QUIT...

I'm feeling disenfranchised with the fitness industry

I've explored the depths of what social media and other random locations of "knowledge" and seen something consistently appearing which in my opinion should not

Most content focuses on "look at how great I am" or "this is what you SHOULD be doing"

We don't communicate this way in REAL life so why should I do it on socials?

In all reality, I dislike socials so much and if I weren't running a business that markets on socials, I would delete all of them...

However, since I have decided to participate, I plan to value YOU as a person the same way I would in the real world

I don't want to post self glorification, entitled todos, or anything of the sort

Instead I want to post in the same way we discover new ideas and philosophies, focusing on anything making me say, "that's interesting"

Rather than giving you another "BEST EXERCISES FOR ________" I want to take you with me during my discovery process and encourage you to deepen your understanding of the subject

This could be for health & fitness, or anything else

I'm excited because I've been struggling with how to help people without giving off the perception of being a self entitled prick

Very similar to how I've designed my coaching to be as much education as a protocol for success, I will do the same here

If you are excited for this change and for refreshing open dialogue and discussion about health and fitness, I'd love to know!!!

📷

11/11/2021

This is the end result...

This is the best shape I could possibly get it... For this year

What I love most about this sport is the massive amount of time and effort boiling down to a few moments on stage

Every small detail, every day you move even though you don't feel like it, every consistency all points towards a single event in time

It takes a master plan to actually get there

This reminds me of how everything in history points to a single event

This event is so important that it split time in two

This event was spoken about for thousands of years before it happened and even more thousands of years later

There was a master plan from the beginning

I love seeing how small things in my life mirror the design of my Father above

The more I learn how to train, the more I understand how He designed me to improve, to be a good steward of the talents He has given me

So while you may see some guy celebrating how good I look, in my mind I'm showing God's design

In this age of instant gratification we are so quick to celebrate a point A to B journey like it happened in an instant

Instead, just like a fitness transformation, our relationship with our Father above doesn't happen immediately

It's a rollercoaster, but as long as we keep our eyes on the goal, we will push forward

"Whatever you do, work heartily, as for the Lord and not for men,"
Colossians 3:23 ESV

13/10/2021

🔥Anyone can transform🔥

To be honest, I didn’t believe this at first…

When I started taking my health seriously I had a few beliefs that were just flat out wrong ❌
1️⃣My progress would be slower than others
2️⃣I’d have to spend years to get the body I wanted
3️⃣I could achieve everything I wanted on my own

The 3rd one I learned the hard way…🤦

During my first 3 years of training, I didn’t make half the improvement as I did with a mentor

My arrogance was literally stopping me from getting better 🤬

After going through my own transformation to be an elite level physique athlete and coaching a team that has over 100+ top 5 finishes and 10+ pro card wins, I recognized something about all competitors…

They all came from different backgrounds, but they all accepted help 🆘

If you were going to learn to be a car mechanic, would you learn everything from YouTube videos or would you find someone who was good at their job and learn from them?

This is the realization I had 2 years ago and that’s what lead me to Team Lifts 💪

After being an athlete of team lifts for 2 years, I am now blessed to help people have transformations like mine

I’ve been able to help physique athletes, professional baseball players, law enforcement, military personnel, firemen and people just trying to get in shape develop bodies they need to perform and feel confident 🏆

I’ve helped navigate people through the same blocks I went through and seen them transform in less than 3 months into a happy, healthy and confident person 😊

***BUT*** I can’t start for anyone

If you want a body you can be proud of this year and are ready to start changing now, message me ‘transform’ for a free call to see if you’re ready to start

27/09/2021

Why does this picture make me look like a toddler saying "I DID IT!" 😂

How would you caption this???

Anyone that's seen me in the gym knows it's my candy land 🍭

I never have to go to the gym, I get to go to the gym

But how do I keep things from going STALE? 🥐

**"I never stop learning***

This doesn't mean I'm pursuing a PhD in exercise physiology, but it does mean I'm always trying new things 🆕

Even if I do the same workout, I try to think about different things to change how my body reacts to the movements

I think this is the reason I've been able to progress so quickly in the gym and achieve the level of expertise I have 🔥

I've learned from mentors and my coach along the way

This is by far the fastest way to progress in the gym 💪

If you want to progress faster in the gym, message me "🔥"

15/09/2021

You don't need to DEADLIFT❌, but you should👀

There’s a lot of controversy on whether or not you should deadlift💀

One side argues it’s not necessary, in fact you might be at an increased risk of injury🤕

The other side argues it’s the king of lifts and has wayyy too many benefits to leave out of your training💪

Both sides have an element of truth😇

If you know me, you know I used to hate deadlift🙅‍♂️

I’d avoid it at all costs until one day I decided I was going to commit to 6 months of mastering the deadlift and the rest is history👨‍🎓

Let’s just say I love deadlift so much that most of my clients have adopted it as their favorite lift❤️

If you’re avoiding deadlift because you don’t like them, that’s a horrible reason…🤮

There are some reasons to avoid deadlift:
1️⃣You have an injury preventing you from performing the movement safely
2️⃣You are prioritizing athleticism over top end strength (in which case use cleans instead)
3️⃣If you’re optimizing a bodybuilding program and you have a small margin of volume to work with (this doesn’t apply to 99% of people, only elite bodybuilders)

Deadlift allows you to lift the most out of any lift which is beneficial for many reasons including:
1️⃣Strengthening joints, ligaments and tendons
2️⃣Maximizing work capacity
3️⃣Supporting hormones
4️⃣LOOKING LIKE A FREAKING BEAST!!!

With my bias in mind, I’d recommend you at least try deadlift for a few months and see if it works for you🙏

Now, if you’re stuck with your deadlift, that’s why I’m here🔥

I’ve created one of the most effective systems to develop a safe, simple and explosive deadlift that will have everyone in the gym wondering how you’re progressing so quickly🤯

If you want access to my physique or strength programs including my app, access to my community of over 200 athletes and 6 coaches, you need to message me
👉👉👉“START”👈👈👈
for a free consultation

Kade Capps