The most interesting and valuable articles of week #19 2019.
Strength Training Articles
Men’s Health listed Anthony Joshua’s Heavyweight Training Tips, the 4 best tips from Anthony Joshua.
Picture Fit looked at Resting Between REPS: Rest-Pause and Cluster Sets, what are rest-pause sets and cluster sets, looking at the research behind rest-pause sets and cluster sets and which exercises can benefit from it, and which ones not. Check it out
The Bar Bend shared
- Dumbbell Row Guide, the correct exercise technique, the muscular activation, benefits, common flaws and exercise variations.
- Why The Hip Hinge Will Make Or Break Your Big Lifts, what the hip hinge is, why it’s important, how to learn it, and different exercises to train the hip hinge.
Fitness FAQ listed 5 Best Six Pack Exercises, outlining the importance of the trunk for athletic movements, different functions of the trunk, and the best exercises to train them, including progressions and regressions. Check it out
One thing I would probably challenge in this tutorial is the connection between the exercises chosen and if they are really as specific as outlined in the tutorial, considering most sporting activities are done standing on your feet, whilst most exercises presented are performed lying or hanging. Check out the article What is sport-specific training, which provides an outline of different criteria to evaluate the specificity on.
Stack asked What is RPE? The System That Guarantees Consistently Great Workouts, what the RPE is and how to use it for different training goals.
YLM Sports Science outlined The Effects Of Foam Rolling On Performance And Recovery, an interesting infographic, what foam rolling can do, and can’t do.
Bodybuilding.com compared Free Weights Vs Resistance Bands to Build Muscle, comparing the unique benefits of both training modalities, some of the arguments you have to take with a grain of salt. Check it out
- for more information, I have also outlined the use of resistance bands it the article Accommodating Resistance Training – Bands and Chains.
T-Nation shared Ask Us Anything 4, answering questions on why you don’t make gains, how to getter bigger biceps, the value of egg protein and much more.
Train Heroic demanded to Be Your Best (Part 2): Helping Athletes Overcome Barriers, Bust Through Plateaus, and Fulfill Their Potential, why empowerment is important, how to set the right culture and the importance of accountability and relationships.
Tony Gentilcore released his Complete Guide To Core Training, different categorization for different training goals, exercise choices, and an example training program, that brings it all together.
Power Athlete discussed
- the necessity of continuing education for coaches in the article A Coach Learning From Coaches.
- the principle of individualization, and what it means in the article Gen Pop Training: Principle Of Individuality.
Jeff Nippard explained Why You Must Train Weak Points Differently, listing for different strategies to train weak points. The first 6 mins (and last 3 mins) of the video is more kind of a vlogging thing if you want to jump straight to the strategies, jump straight to 06:07
Youth Strength Training Articles
Stack explained Why My High School Athletes Must Earn the Right to Max Out, the importance of correct form for a max-out, but also the understanding of their own capabilities and limitations.
Simplifaster shared the role of Training Strength and Athleticism in Female Youth Soccer, why strength training is important to combat ACL injuries and improves speed and changes of direction manoeuvers.
Shredded Sports Science discussed The Protein Hierarchy For Muscle Growth, looking at a hierarchy of importance for muscle growth, starting with calorie balance, protein intake, protein sources, protein timing, the anabolic window, and much more. Check it out
Brute Strength shared Eating For Muscle and Strength ft. Eric Helms, discussing the Pareto principle, caffeine, and its’effects, the plant-based diet and supplements for weight loss and gainz. Check it out
Plyometric Training Articles
Explosion outlined Why do NBA players Jump so High? Discussing the most explosive American athletes, and the requirements for a good vertical jump.
- also check out the interview with Dr. Jeremy Sheppard How to Increase Your Vertical Jump for Volleyball, which goes into detail on training and testing for a better vertical jump.
Power Training Articles
The Bar Bend listed 5 Unusual Explosive Movements for Building Power, what power is and how it’s trained, and a selection of exercises and why to do them.
Simplifaster shared The Science of Training Rotational Power, an in-depth piece on rotational power, how to best train for it, and different exercise choices for different purposes.
Olympic Lifting Articles
Golfi City described the benefits of Olympic Weightlifting on golf performance in the article Olympic Weightlifting – Golf Fitness & Optimal Performance.
Catalystathletics explained the Bar Contact In The Clean: How To Keep The Bar Close, the right contact point, common errors and how to fix them. Check it out
The BoxRox explained how to Improve your Overhead Squat Mobility, the most common Overhead Squat challenges and how to fix them.
- also, check out An Ultimate Guide to Overhead Squat Flexibility, discussing all common flexibility and mobility issues, corrective exercises, how many reps and sets, how often, and much more.
The Bar Bend compared High-Bar Vs Low-Bar Squats — They’re Not That Different, outlining the differences in the exercise execution, typical technical flaws and how to correct them, and who can benefit from which squat variation. Check it out
T-Nation shared a Tip: Got Angry Knees? Squat Like This, how to use a Box Squat variation to get the benefits of squatting, whilst putting less stress on the knee. Check out the movement demo of the Box Squat
Starting Strength discussed Knee Position in the Squat, whilst the starting strength way of Back Squatting is highly debated, this video gives a good outline how they look at the knee positioning and intentionally controlling the knee movement to allow for their desired squat style. Check it out
The Bar Bend listed 4 Beginner Friendly Deadlift Variations, outlining why beginners should Deadlift, the muscular activation of the Deadlift movement, and 4 easier variations and how to perform them.
Highlights of the week
At the BMX World Cup at Papendal, Netherlands, 2 of my athletes made it to the top of the podium. Congrats Judy Bauuw and Niek Kimmann