We have searched the web for the most valuable and interesting articles of week #49 2017
Strength Training Articles
Bodybuilding.com listed 3 Warm-Up Hacks To Skyrocket Your Strength 3 ways to trick your nervous system for short-term performance improvements. Make sure to use these tricks strategically, they won’t work forever. I could add a 4th hack, with some athletes I use a combination of Clean Pulls with 110 – 120% of the Clean 1RM before attempting a heavy Clean (with more than 95% 1 RM or even on a new max). Feeling the 120% in your hand will make the 1 RM attempt feel lighter. However, just because it feels lighter doesn’t always mean you make it, but it does work for some athletes…
The Good Men Project listed 5 Reasons You Have Low Testosterone (and How to Fix Them) check it out and fix it if you want to build mass and strength.
T-Nation shared a Tip: The Right Reps for the Right Equipment I find the thought interesting, that there is a repetition range based on the equipment you use, I have never thought of that like this. However, I wouldn’t necessarily align with the rep ranges outlined.
The Bar Bend outlined
- how to PR Like a Pro: The Best Way to Test Your 1-RM how to test your 1 RM, what are important points of attention leading up to the 1 RM test and planning considerations.
- a guide to the Z Press – Muscles Worked, Exercise Demo, Benefits, and Variations why you should do them, how to do them and possible variations.
- a comparison of Z Press vs Overhead Press – Which Is Best for Strength and Sport? discussing the pros and cons of each lift.
- and 4 Benefits of Z Press why to include them for strength, trunk stability and shoulder health.
Fast Running shared Strength & Conditioning with Laura Weightman how an Olympic 1500 meter Runner uses Strength Training and Plyometrics to improve their middle-distance running performance, check out the training impressions
Robertson Training Systems asked What Assessments Work Best? the challenges with assessments and making a case for individual goal setting, planning the work and working the plan and re-assess after the plan is worked.
- listed 10 More Important Notes on Assessments important consideration for testing and assessing, pre during and post.
- asked Should You Even Stretch? the role of mobility and flexibility and how it impacts your training.
Elite FTS discussed
- the 3 Missing Links in Your Hypertrophy Training a really interesting article applying a simple thought-process of using Sherrington’s Law of reciprocal innervation, a conscious intent towards your training and reflection on experiences.
- Adapting to Needs — Phase 1 of Winter Strength and Conditioning for Football an interesting outline of an off-season training design, starting with the right values over goal setting, to training organization and sample training plans.
- a few reasons for Irresponsible Social Media Practices in Strength and Conditioning what you should avoid.
- Six New Steps to Packing on Mass, Rules for the Hard Gainer – Part Two very good advice, however, I am unsure, whether I align with #3. Check out part 1 here.
- Bench Press Bar Path Debate, which one you should be doing is dependant on your body structure and pressing style, no right or wrong, check it out
- To Arch or Not to Arch? an in-depth discussion of the correct position during the Bench Press, but also applicable to Squatting and Deadlifting.
- Athlete Programming Made Simple a no-nonsense approach to programming, I like it!
- Strength 101 from Westside Barbell interesting ideas and ‘unwritten’ rules, I think one of those are debatable, but hey, you can’t argue with West Side Barbell’s success…
- 10,000 Hours and the Pursuit of Mastery based on the book of Malcolm Gladwell Outliers: The Story of Success which outlines examples of 10000 hours of deliberate practice, that lead to excellence in the fields of art, music, science, sport and many more. The 10000-hour rule is debated by some people argued, that the way to excellence can be accelerated, check out the excerpt from Tribe of Mentors: Short Life Advice from the Best in the World check it out
Train Heroic offered
- A Scientific Approach To Building Strength In All Planes Of Motion combining the fundamental movements of squat, hip hinge, lunge, push, pull, carry and core and different planes of movement into a comprehensive training program. Plus the article also offers sample training programs.
- 6 Functional Movements Every Athlete Should Master outlining their idea, what Functional Movements are and choosing strength exercises to best train these movements.
Tony Gentilcore discussed Women And Hypertrophy: Why Should Jill Get Jacked? busting a few myths about women and hypertrophy.
Juggernaut Training Systems shared Dr Mike Israetel: Training & Nutrition for Beginners discussing training principles, nutritional principles, need to do’s and nice to dos’ for beginners, check it out
Youth Strength Training Articles
- Guidelines for Training Teenage Athletes some good guidelines, some debatable guidelines, overall still a good read.
- 5 Behaviors of High-Performing Sports Parents it can’t be overemphasized, that parents make or break their kids when it comes to supporting them on their journey to high-performance.
- a Tip: The Law of Metabolic Efficiency what metabolic efficiency is and how it is affected by the macro-nutrients and
- a Tip: The Law of Metabolic Individuality outlining the metabolic uniqueness of each individual and how it affects the nutritional strategies.
Shredded By Science explained How To Track Your Cheat Day Calories and the necessity of planning the cheat day ahead of time, as well as the days before and after, check it out
Power Training Articles
American Football International explained the Differences Between Strength and Power Training the differences between the two and with special attention to Power Training. Also, check out my article What is the difference between Strength Training and Power Training? that also offers example training plans for the different types of Power Training.
Speed & Agility Training Articles
Back Squat and Front Squat Articles
Pulse showed The right way to fail a squat without getting crushed knowing how to lose the bar in a Front Squat and/or Back Squat is essential.
T-Nation shared a Tip: Front Squat Without Wrist Pain outlining two drills to improve your Front Squat grip. Also, check out the article What is a Front Squat, that discusses the pros and cons of different Front Squat grips.
The Bar Bend outlined
- Half Squat – Muscles Worked, Exercise Demo, and Benefits a guide to Half Squats, how to do them and what they can do for you.
- Half Squat vs Full Squat – Which Should You Be Doing? the benefits of Half Squats, and the benefits of Full Squats, as well as which variation to use when.
Olympic Lifting Articles
Catalystathletics shared Ask Greg: Snatch Options with Limited Ankle Range of Motion what you can do and can’t do, as well as viable alternatives in exercise selection.
Barbell Shrugged Podcast released The Most Experienced Weightlifting Coach in America Bob Takano picking the brain of Coach Takano, very interesting nuggets of wisdom from an experienced coach, check it out
Juggernaut Training Systems explained Relative Height of the Bar, what it is, why it matters, corrective exercises, if you are missing the relative height of the bar in the different lifts, Clean, Snatch and Jerk and example training programs, definitely worth checking out
T-Nation shared a Quick Tip: Fix Your Power Clean with Altitude Landings using a plyometric exercise as a corrective exercise to find your ideal catch position for the Power Clean, check out the video
The Bar Bend showed Sohrab Moradi (94kg, Iran) Sets Two New World Records impressive lifts, check it out
If you like Olympic Weightlifting, you need to check out this epic battle at Snatch competition of the Weightlifting World Championships 2017 between Olympic Champ 2012 Behdad Salimi and the Olympic Champ 2016 Lasha Talakhadze – unbelievable lifts and ending with a 220 kg Snatch! Check it out