The most interesting and valuable articles of week #17 2020.
Strength Training Articles
Stronger By Science reviewed a research on delayed hypertrophic super-compensation, which means the muscles continue to grow after the completion of a training block, in the article The First Clear Evidence of Delayed Hypertrophic Supercompensation.
The Bar Bend shared
- Best Quad Exercises for Strength, Mass, and More, the anatomy of the quad musculature, the benefits of strong quads, the best exercises to get strong quads, and how to execute them.
- the importance of the wrists, how to train them, and how to take care of them in the article Strength Athletes: Don’t Overlook Your Wrists.
- How to Find Your 1-Rep Max, what a 1 RM (1 repetition maximum) is, why it’s important to know your 1 RM, how the 1 RM can help you programming and coaching, how to find your 1 RM and different 1 RM calculations. Check it out
BoxRox demonstrated Dumbbell Shoulder Exercises to Target All Shoulder Muscles, the shoulder muscle (deltoid) consists of different heads, here is a selection to target every head of the deltoid.
Renaissance Periodization discussed Time Under Tension (TUT), what TUT is, how it can be used, and how TUT is related to muscular hypertrophy. Check it out
Elite FTS released All I Need Is One Bar, how you can do various Squat and Deadlift variations with one bar, and the use of Barbell complexes.
Institute of Performance Nutrition released Physiological Adaptations to Interval Training: A Science to Practice Overview, what interval training is, the adaptations to interval training, and the practical applications. Check it out
Cycling News outlined Cycling strength training: a four-week training program, how to combine strength training and cycling training.
Juggernaut Training Systems asked Are You Training with the Right Amount of Volume? An approach of how to find the individual training volume. Check it out
Robbertson Training Systems asked How Do I Get Started Coaching, the importance of certifications, mentorships, coaching experience, and accountability partners. Check it out
Jeremy Ethier outlined The Best Meal Plan To Lose Fat Faster, discussing the basic weight loss formula, appropriate food choices, macro-nutrient distribution, meal timing and an example meal plan. Check it out
Olympic Lifting Articles
Juggernaut Training Systems listed 5 Steps to a Better Snatch, outlining the different key points of the Snatch technique and the most important considerations.
Catalystathletics demanded Quit Scraping Your Shins in the Snatch & Clean, the reasons for scraping the chins, and how to fix it. Check it out
Coach Mag explained Use This Home Workout To Improve Your Back Squat, whilst it is probably difficult to maintain a Back Squat without sufficient loading, this workout can help to slow down the de-adaptation.
Joe Kovacs, Shot Put Silver Medalist at the Rio Olympics 2016 shared a video of a massive 320 kg for 10 reps Back Squat. Check it out
EliteFTS discussed different Specialty Squat Bars, pros and cons, and how to use them.
Squat University reviewed Versalifts V2 Heel Lift, the benefits, and who should use it and who shouldn’t. Check it out
The Bar Bend listed 13 Single Kettlebell Exercises to Improve Your Deadlift, from Deadlift variations to assistant and accessory exercises.
Today, one of my athletes, Niek Kimmann posted this image
View this post on Instagram
Got nominated a few times to post a win. I didn't wanna do another challenge, till I came across this picture. Back in 2016 I won the TimeTrial World Title. I was stoked, but didn't know who were in 2-3 until I went to the podium. I looked left and right and couldn't believe it. I was standing in top of the box between 2 of the sports greatest, who I had looked up to for years. I've had wins that mean more, but this was probably my favorite podium I've been on. #WinChallenge #SeeAWinShareAWinChallenge
What’s really cool about this pic is, that it’s first and foremost him with the World Champion jersey, but he is also cornered by 2 of the greatest athletes from the sport of BMX Supercross. And certainly last, but for me not least, I was fortunate enough to have interviewed all 3 of them. Please check out
- ‘It’s not the results I race for, it’s the love for the sport.’ with Olympic finalist 2016, World Champion 2015 Niek Kimmann
- ‘Smell the roses a bit more.’ with silver medalist 2012, Olympic finalist 2016 and World Champion 2012 and 2014 Sam Willoughby
- ‘Belief, work ethic and surround yourself with good people.’ with double Olympic Champion Maris Strombergs