The most valuable and interesting articles in week #13 2018

Strength Training Articles

The Poliquin Group listed Five Excellent Reasons To Train For Functional Hypertrophy what functional hypertrophy is and what it can do for you.

The PTDC released A Trainer’s Guide to Building Muscle by detailing the different training variables, and important considerations for building muscle mass.

T-Nation shared a Tip: Know Your Benchmarks, Then Smash Them outlining different options to overload, e.g. intensity, sets, volume, density, movement progressions.

Fitness & Power outlined A Complete 8-Week Beginner/Intermediate Muscle Building Program by putting different workouts into a structure and describe guidelines for every training period.

Alan Thrall asked Are Estimated 1 Rep Maxes Useful? Discussing how to use estimated 1 RM’s and how to effectively combined estimated 1 RM’s with prescribed RPE. Check it out

Men’s Health listed 5 Moves to Build Super Strength, From a WWE Strongman the strength lifts a strongman uses to prepare for his competition.

Elite FTS described 5 rules every coach should follow in the article The Coach Rulebook: 5 Rules to Follow

Breaking Muscle explained

Dr. John Rusin listed 5 Functional Reasons For Direct Arm Training the benefits of direct arm training vs relying solely on indirect arm training.

The Bar Bend explained Back-Off Sets: What They Are and How to Use Them what Back-Off Sets are, what they do, and how to implement them into your training. Bill Starr has explained in detail in his book The Strongest Shall Survive: Strength Training for Football how to use Back-Off Sets to increase strength and size in athletes.

Complementary Training followed up on last week’s article HIT Conditioning – What You Need To Know Part 1 with Hit Conditioning: HIT Drills – Part 1 an outline of the different HIT drills.

Simplifaster listed

The Athletic Build explained why you shouldn’t neglect the fundamentals, by listing the benefits of the fundamentals in the article Back To The Basics: Why Athletes Shouldn’t Neglect The Fundamentals of Strength

Juggernaut Training Systems released an interview with Joe De Franco discussing the journey of Joe De Franco, from the challenges to the big successes. And much more… Check it out

Youth Strength Training Articles

Power Athlete HQ answered What The Science Says: Guidelines For Youth Resistance Training covering topics from equipment selection, exercise selection, volume & intensity, appropriate training progressions and training frequency.

Elite FTS followed up on last weeks’ post/video on the preparedness of youth athletes with a video discussing Taking Over A Failing High School Football Team – Jim Wendler, how simple common-sense adjustments and challenging the common-wisdom in a sport can lead to great results. Check it out

Nutrition Articles

Jeff Nippard outlined The Ketogenic Diet: Science Behind Low Carb Keto for Fat Loss, Muscle & Health looking at almost the whole history of studies that have been done on the ketogenic diet, and a nuanced discussion of the benefits of the ketogenic diet, as well as a diverse recommendation. Check it out

Omar Issuf explained How To Lose Fat Fast: Nutrition Guide (Calories & Macros) summarizing the main principles of fat loss and how to manage the macro-nutrients and align them with your training structure. Check it out

The Barbell Shrugged Podcast discussed The Science of Ketones, Lactic Acid and More with Dr. Eddie Jo discussion the energy metabolism and neuromuscular physiology and hormonal system and its’ application to training, nutrition, and supplementation. Check it out

Olympic Lifting Articles 

Train Heroic outlined How to Develop a Simple Olympic Weightlifting Program for Beginners what are the most important training variables and how to apply thos to a beginners training program.

The Bar Bend outlined a corrective exercise for the Snatch to train a fast turn around in the catch and receiving position, the Tall Snatch: Technique and Exercise Benefits

What is a Tall Snatch? Check out the video from Catalystathletics

Catalystathletics explained

Squat Articles 

Simplifaster described the benefits of the Bulgarian Split Squat on sports-performance in the article My Love Affair with the Bulgarian Split Squat.

If you browse through my videos, you can probably see, that I somehow share this love-affair with Bulgarian Split Squats, well whether it’s a love-affair, I am unsure, but I consider it a highly valuable exercise. Check out double Olympian Twan van Gendt doing a Bulgarian Split Squat with 210 kg

The Bar Bend explained Why You Should Use Both Low and High-Bar Squats In Your Training the unique benefits of each squat variation and how to combine both into your training program.

Juggernaut Training Systems shared High Bar vs Low Bar Squat, comparing the two squat variations, technique differences, different movement patterns and training application. Check it out

Check out the short 1-minute Back Squat tutorial I did with one of my athletes, double Olympian Twan van Gendt

Deadlift Articles

The Bar Bend outlined

Juggernaut Training Systems shared Deadlift Pillar #5 | The Lockout, how to maximize the lockout for a successful Deadlift by locking out as early as possible and the strategies to achieve this early Deadlift lockout. Check it out

Check out the short 1-minute Deadlift tutorial I did with one of my athletes, double Olympian Twan van Gendt

Highlight of the week

One of my athletes, Niek Kimmann won the first BMX Supercross World Cup of this season, congratulations Niek! Check it out