The most interesting and valuable articles of week #21 2020.
Strength Training Articles
Breaking Muscle outlined a 4-Week Ladder Template To Gain Strength, a 4-week program including preferred exercise selection, sets and reps, and appropriate loading and unloading.
Jeff Nippard asked How Fast Do You Lose Muscle When You Stop Working Out? How muscle loss occurs, what the science says about the rate of muscle loss, and strategies and tactics on how to avoid muscle loss. Check it out
Talk Sports shared the training regimen and diet of Sergio Ramos in the article How Real Madrid star Sergio Ramos got a ripped physique like Cristiano Ronaldo to show off on Instagram – diet and workout revealed.
Stronger By Science explained how to Return to Training After a Break, including a 13-week return to lift program. Check it out
The Bar Bend shared
- the benefits of jogging for your lifting in the article So You’re Jogging More Than Ever – Here’s How to Maintain Muscle Mass.
- some unconventional medicine ball drills in the article 5 Medicine Ball Exercises You Should Try (That Aren’t Slams).
Lukasz Lojas demonstrated Drop Set Variations for Hypertrophy, outlining exercise selection, load management and rest periods of drop sets targeted to increase muscular hypertrophy. Check it out
Jeremy Ethier released The Perfect 10 Minute Daily Posture Routine, for people who sit a lot and tend to have a forward hunched posture. Check it out
Health.com asked Does Muscle Weigh More Than Fat? The Answer’s More Complicated Than You May Think, taking a nuanced look at the topic as well as measuring muscle weight vs fat weight.
Robertson Training Systems discussed Why You Should Stop Belly Breathing, looking at the effects of belly breathing, and an alternative approach. Check it out
Eric Cressey outlined Progression Strategies for Back Hip Loading, what back hip loading is and exercise progressions to achieve better back hip loading.
Squat University explained how to Recover Fast from Heavy Lifting and Decrease Soreness! Providing how to get the basics right, the role of active recovery, and different training modalities to optimize active recovery. Check it out
Complementary Training discussed Agile Periodization and Philosophy of Training, how to apply the agile project management framework to training, how to plan and execute training for different training goals.
Renaissance Periodization shared
- Training for Sports and Police Fitness Test Example, how to analyze the demands of an event, and build the training plan to target the specific demands. Check it out
- Stimulus to Fatigue Ratio Quick Guide, discussing goal setting, estimating the stimulus and resulting fatigue, exercise selection and personalization. Check it out
- Introduction to Training Principles, outlining the basic training principles, the importance of training principles, the relative importance of these principles and how to tie them all together. Check it out
Skating ISU outlined Progressions in Different Types of Stability, a really good demonstration of how to progress exercises. Check it out
Power Training Articles
Elite FTS discussed Division Differences in Jumping Ability, differences in power expression in different divisions and possible reasons for that.
American Football International explained the benefits of contrast training on power development in the article The Best Strength and Power Superset for Athletes.
Olympic Lifting Articles
Juggernaut Training Systems listed 5 Keys to a Better Jerk, the technical key points of the Jerk, and points of attention in each phase.
Aleksey Torokhtiy shared his warm-up routine. Check it out
Catalyst Athletics discussed the importance of Trunk Strength & Stability for the Clean & Power Clean, discussing the concept of static vs dynamic trunk strength, exercises to practice a better bar delivery and turnover, and specific exercises to increase trunk strength. Check it out
Zack Telander explained how to Return to Training the Right Way, how to use the time to emphasize / re-emphasize technical work, and exercise progressions for the technical consolidation. Check it out
The Barbell Physio shared The Ultimate Guide To Correcting The Squat Butt Wink, by listing 5 different fixes.
Simplifaster took a deep dive into Overhead Squats The Exercise You Love to Hate, the benefits of the Overhead Squats, Overhead Squat screening, ways to improve the Overhead Squat, and how to program it.
The Bar Bend listed 20 Weights-Free Exercises to Help Your Deadlift Strength, why and how bodyweight exercises can help the Deadlift, and different exercises to achieve that.
Starting Strength explained how to get A Perfect Pulling Position on Every Rep, a 5-step approach to the Deadlift execution, common Deadlift mistakes, and how to fix them. Check it out