Article recommendations week #13 2018

The most valuable and interesting articles in week #13 2018

Strength Training Articles

The Poliquin Group listed Five Excellent Reasons To Train For Functional Hypertrophy what functional hypertrophy is and what it can do for you.

The PTDC released A Trainer’s Guide to Building Muscle by detailing the different training variables, and important considerations for building muscle mass.

T-Nation shared a Tip: Know Your Benchmarks, Then Smash Them outlining different options to overload, e.g. intensity, sets, volume, density, movement progressions.

Fitness & Power outlined A Complete 8-Week Beginner/Intermediate Muscle Building Program by putting different workouts into a structure and describe guidelines for every training period.

Alan Thrall asked Are Estimated 1 Rep Maxes Useful? Discussing how to use estimated 1 RM’s and how to effectively combined estimated 1 RM’s with prescribed RPE. Check it out

Men’s Health listed 5 Moves to Build Super Strength, From a WWE Strongman the strength lifts a strongman uses to prepare for his competition.

Elite FTS described 5 rules every coach should follow in the article The Coach Rulebook: 5 Rules to Follow

Breaking Muscle explained

the importance of strength for martial arts, specifically Brazilian Jiu-Jitsu (BJJ) and how to strength train for BJJ in the article Technique Conquers All, Except Physics
Respect The Bar: Create Your Set Up Checklist how to prepare yourself for big lifts
Why Body Language Can Help You Dominate Your Training how posture can influence your hormonal environment, which can lead to performance improvements, based on the research of Amy Cuddy. Check out the Ted Talk from Amy Cuddy, which also happens to be one of the most popular Ted talks of all time

Dr. John Rusin listed 5 Functional Reasons For Direct Arm Training the benefits of direct arm training vs relying solely on indirect arm training.

The Bar Bend explained Back-Off Sets: What They Are and How to Use Them what Back-Off Sets are, what they do, and how to implement them into your training. Bill Starr has explained in detail in his book The Strongest Shall Survive: Strength Training for Football how to use Back-Off Sets to increase strength and size in athletes.

Complementary Training followed up on last week’s article HIT Conditioning – What You Need To Know Part 1 with Hit Conditioning: HIT Drills – Part 1 an outline of the different HIT drills.

Simplifaster listed

7 Upper Back Pulling Exercises for Athletes by outlining the different pulling movements, exercise variations and how to apply the different exercise variations to your training plan and periodization strategies.
a few arguments for and against individualized training in the article How Much Individualized Performance Training Do Athletes Need? individualized training is often discussed as the holy grail of training, this article start a nice nuanced discussion.

The Athletic Build explained why you shouldn’t neglect the fundamentals, by listing the benefits of the fundamentals in the article Back To The Basics: Why Athletes Shouldn’t Neglect The Fundamentals of Strength

Juggernaut Training Systems released an interview with Joe De Franco discussing the journey of Joe De Franco, from the challenges to the big successes. And much more… Check it out

Youth Strength Training Articles

Power Athlete HQ answered What The Science Says: Guidelines For Youth Resistance Training covering topics from equipment selection, exercise selection, volume & intensity, appropriate training progressions and training frequency.

Elite FTS followed up on last weeks’ post/video on the preparedness of youth athletes with a video discussing Taking Over A Failing High School Football Team – Jim Wendler, how simple common-sense adjustments and challenging the common-wisdom in a sport can lead to great results. Check it out

Nutrition Articles

Jeff Nippard outlined The Ketogenic Diet: Science Behind Low Carb Keto for Fat Loss, Muscle & Health looking at almost the whole history of studies that have been done on the ketogenic diet, and a nuanced discussion of the benefits of the ketogenic diet, as well as a diverse recommendation. Check it out

Omar Issuf explained How To Lose Fat Fast: Nutrition Guide (Calories & Macros) summarizing the main principles of fat loss and how to manage the macro-nutrients and align them with your training structure. Check it out

The Barbell Shrugged Podcast discussed The Science of Ketones, Lactic Acid and More with Dr. Eddie Jo discussion the energy metabolism and neuromuscular physiology and hormonal system and its’ application to training, nutrition, and supplementation. Check it out

Olympic Lifting Articles

Train Heroic outlined How to Develop a Simple Olympic Weightlifting Program for Beginners what are the most important training variables and how to apply thos to a beginners training program.

The Bar Bend outlined a corrective exercise for the Snatch to train a fast turn around in the catch and receiving position, the Tall Snatch: Technique and Exercise Benefits

What is a Tall Snatch? Check out the video from Catalystathletics

Catalystathletics explained

how to use OTM (on the minute) training, or also called EMOM (every minute on the minute) in the Crossfit community to consolidate the technical lifts and improve efficiency in the article On The Minute Training for Weightlifting
Quit Pushing Your Cleans Away with Your Thighs how to avoid a hard bounce off the legs during the Clean.

Squat Articles

Simplifaster described the benefits of the Bulgarian Split Squat on sports-performance in the article My Love Affair with the Bulgarian Split Squat.

If you browse through my videos, you can probably see, that I somehow share this love-affair with Bulgarian Split Squats, well whether it’s a love-affair, I am unsure, but I consider it a highly valuable exercise. Check out double Olympian Twan van Gendt doing a Bulgarian Split Squat with 210 kg

https://www.instagram.com/p/BHmuxRZD4IP

The Bar Bend explained Why You Should Use Both Low and High-Bar Squats In Your Training the unique benefits of each squat variation and how to combine both into your training program.

Juggernaut Training Systems shared High Bar vs Low Bar Squat, comparing the two squat variations, technique differences, different movement patterns and training application. Check it out

Check out the short 1-minute Back Squat tutorial I did with one of my athletes, double Olympian Twan van Gendt

Deadlift Articles

The Bar Bend outlined

Sumo Deadlift High Pull – Muscles Worked, Exercise Demo, and Benefits what the exercise is, how to effectively use it, muscular activation and the different benefits and fields of application.
Sumo Deadlift High Pull Alternatives for those who have difficulties performing Sumo Deadlift High Pulls.
another 5 Benefits of Sumo Deadlift High Pulls from posterior development over power output to metabolic conditioning.

Juggernaut Training Systems shared Deadlift Pillar #5 | The Lockout, how to maximize the lockout for a successful Deadlift by locking out as early as possible and the strategies to achieve this early Deadlift lockout. Check it out