We have searched the web for the most valuable and interesting articles of week #29 2017

Strength Training Articles

Broscience outlined Top 8 Exercises You Need To Master For Massive Muscle Growth not only the most basic strength lifts but also if you take a closer look at the exercise selection, you can see it’s basically covering all fundamental movements, bending, squatting, pushing, pulling and lunging.

If my article is too long to read through, you can also read the slimmed down version of T-Nation‘s article The 6 Foundational Movement Patterns

Want more about fundamental movements? Check out Buff Dudes entertaining video on what they call the ‘Big Five’, Deadlift, Squat, Bench Press, Pull Ups and Overhead Press. Check it out

Bodybuilding.com explained The One Thing You Need To Do To Boost Your Big Lifts having a plan, executing the plan and documenting the plan.

Train Heroic described Use Cluster Sets For Better Movement And A Fresh Training Stimulus what Cluster Sets are and the rationale behind Cluster Sets. Check out an applied example of Cluster Sets from our training last week, Track Cyclist Jeffrey Hoogland (Olympian 2016, Runner-up at World Champs 2016 & 2017, European Champ 2015) performing a Cluster Set of Power Cleans, 2 reps followed by 20 sec rest, followed by another 2 reps

The Barbell Physio listed The 8 Best Drills To Unlock Your Hip Mobility for better Squats and Olympic Lifts.

EliteFTS outlined

Fitness and Power explained the different variations of pyramids for your strength training program in the article Arnold Schwarzenegger: Power of the Pyramid.

Starting Strength discussed

  • How to pick stuff up, simple, straightforward, common sense and a good understanding of biomechanics, check out the video

  • Why being sore doesn’t mean you’re getting stronger (Audio Only) the underlying physiology of soreness and a great outline, why it is not necessarily a prerequisite for gaining strength or muscle mass, check out the video/audio only below


Do you want abs? PictureFit discussed Are Abs Made in the Kitchen? and outlining what you need to do to get your abs developed and visible, check out the video

The Strength Sensei shared Mass That Works – Build Some Functional Hypertrophy a great explanation what functional hypertrophy is and how to train for functional hypertrophy.

Speed Training Articles

Speed Endurance shared Sprinting: 10 Research Articles for Effective Sprint Training [Part 18] a collection of scientific articles all about speed and sprinting.

Robertson Training Systems outlined how Setting Up For Speed: Base, Balance And Angles a good step-by-step outline for an effective speed training, similar to the Exos progressions.

Back Squat and Front Squat Articles 

Stack explained Why Squatting With Your Knees Past Your Toes is Safe when it’s safe, that the knees go past the toes and when not.

The Bar Bend outlined Goblet Squat – Exercise Guide and Benefits as usual from the Bar Benders a solid, high-quality article.

Complementary Training shared How To Squat? The Best Squat Tutorial On YouTube With Dr. Mike Zourdos, a very detailed tutorial with a lot of attention to detail (the only point for improvement, the technical execution of the different squat variations could have been a bit better), check it out

Olympic Lifting Articles 

Catalystathletics dissected the triple extension during the Olympic Lifts in the article Leg Drive: Elevation & Direction for the Snatch & Clean

Highlights of the week

My athletes are enjoying great success at the European Championships Track Cycling (U-23), congrats to

Kyra Lamberink and Hetty van der Wouw for taking the gold medal at the team sprint

Harrie Lavreysen and Hetty van der Wouw European Champion in the Keirin event

Harrie Lavreysen runner-up in the sprint

Hetty van der Wouw for the bronze medal in the individual sprint

Steffie van der Peet bronze medal in the sprint event

Steffie derde op de Europese kampioenschappen sprint in Portugal .

A post shared by Peter Van der Peet (@6peetjes) on