The most valuable and interesting articles in week #14 2018
Strength Training Articles
Breaking Muscle demonstrated how to apply the concept of periodization to maximize muscle growth and outlined specific examples in the article Muscle Progress: Reverse Linear Daily Undulating Periodization
The Bar Bend listed
- Ben Pollack’s 3 Steps to a Better Night’s Sleep After Heavy Training how to optimize your sleep for maximizing performance, from mediation, over supplements to a sleep routine.
- 3 Most Effective Strength Training Splits what training splits are, why you use them and the most common training splits.
- the different forms of hypertrophy, as well as outlining benefits and disadvantages of hypertrophy in the article What Is Hypertrophy? – Definition
- How to Enhance Performance on Competition Day a 5-step outline of how to get the maximum performance out of you.
- what team heart rate monitoring systems are, why you need them and listed the most common systems in the article A Buyer’s Guide for Coaches for Team Heart Rate Monitoring Systems
Tony Gentilcore outlined
- Is Age Just A Number? Is There A Way To Be Taken Seriously Before 30 In The Fitness Industry? challenges young strength coaches are facing.
- 5 Ways To Get Better At Writing Training Programs an absolutely great piece.
Bodybuilding.com discussed how to use Cluster Sets to increase strength levels in the article The Simple Strength Trick To Get The Most Out Of Heavy Lifts Check out an example how we use Cluster Sets, demonstrated by Track Cyclist Tijmen van Loon
The Barbell Shrugged Podcast discussed Hustle, Loyalty, Respect with John Cena, WWF star John Cena, shares some life stories and insights into his workout routines. Check it out
Youth Strength Training Articles
Elite FTS followed up on last 2 weeks’ posts/videos with a video discussing The High School Football Training Plan, how they put the annual training plan together for their youth athlete’s, as well as the modifications they made throughout the season. Check it out
The Poliquin Group listed Ten Valuable Nutrient Timing Tips For Greater Leanness & Performance simple valuable and to the point.
Jeff Nippard discussed How Many Grams of Protein Do You Need Per Day & Per Meal? the ever-present question, how much protein can be absorbed per meal. An in-depth discussion, check it out
Plyometric Training Articles
Athletics Weekly looked at the plyometric action in the Long Jump in the article Long jump: A closer look at take-off an interesting outline of the contact times for male and female athletes as well as the distribution of the eccentric phase, concentric phase and amortization phase.
Olympic Lifting Articles
The Bar Bend outlined a corrective exercise for the Jerk to train the catch and receiving position, the Tall Jerk – Technique Video, Variations, and Benefits
What is a Tall Jerk? Check out the video from Catalystathletics
Catalystathletics explained Press in Snatch (Sots Press) Mobility Progression a great outline how to get to the Sots Press, as well as outlining indications where you you need to focus on individually. Check it out
Juggernaut Training Systems Scientific Principles of Weightlifting | SRA (stimulus recovery adaptation), what SRA curve is and how different types of exercises affect the SRA curve, and how to sequence the different exercises respecting the different SRA curves. Check it out
By the way, the model of stimulus recovery and adaptation is also named differently by different authors, I have elaborated on that in the article How often should I Back Squat, different names, but same concept.
Omar Issuf explained Don’t Make This Squat Mistake, outlining the importance of groin strength & groin flexibility for a pain-free squat. Check it out
Bodybuilding.com discussed whether you should bounce your Deadlift or not in the article Ask The Super Strong Guy: Should I Bounce My Deadlifts? whilst this is a very one-sided discussion, I can see arguments for using a controlled and moderate bounce to achieve certain goals.
Check out Alan Thrall‘s answer to the same question To ‘touch & go’ or ‘to not touch and go’?
T-Nation shared a Tip: Single-Leg Romanian Deadlift outlining the benefits of the Single-legged RDL. Check out an example of the Barbell Single-legged RDL from Track Cyclist Jeffrey Hoogland (Olympian 2016 and 2018 World Champion, Team Sprint & Km Time Trial)
Dumbbell Single-arm and single-legged RDL from Track Cyclist Kyra Lamberink (Silver medallist 2018 World Championships Team Sprint), figure the slight differences between the contra-lateral variation vs the ipsi-lateral variation
Contra-lateral SA SL RDL vs Ipsi-lateral SA SL RDL – which one is your favorite pick and why? Leave a comment below 👍🏻 Thanks to @kyra_lamberink for the demonstration 💪🏻 #strengthtraining #trackcycling #trackcyclist #trackcyclists #trackcyclistsprinter #roadtotokyo2020 #strengthandconditioning #strengthtrainingprogram #derkraftmeister
Redefining Strength showed how to Master The Deadlift | How To Deadlift Properly a good outline of the conventional Deadlift and Sumo Deadlift, as well as outlining a few regressions if you need help in certain parts of the movement. The only thing to add from my end is, that I found it quite heavy on cueing muscular activation (‘squeeze here’, ‘fire there’,…) rather than focussing on executing the movement. Check it out
Elite FTS explained why you should do Block Pulls and Hip Position in the Sumo Deadlift. Check it out
Juggernaut Training Systems shared Sumo Pillar #1 | The Stance discussing feet width, heel placement, shin angle, weight distribution, barbell trajectory and toe angle depending on feet width. Check it out