The most valuable and interesting articles in week #3 2019
Strength Training Articles
Sports Illustrated rated the Sports Illustrated’s Fittest 50, the 50 fittest athletes. Do you agree?
Shrugged Collective discussed Training Volume (Less Than You Think) for Muscle Hypertrophy w/ Dr Brad Schoenfeld, what is the best training volume, repetition ranges and training intensities for gainz. Check it out
T-Nation outlined 3 Dumb Rules That Don’t Apply Anymore if you hear something should be done ‘always’ you’d better be careful, as this article illustrates.
Juggernaut Training Systems released Addressing Weak Points, a Weak Lockout in the Bench Press, the cause for a weak lockout, and corrective exercises to improve your lockout. Check it out
The BoxRox explained How to Build Muscle and Strength: The 5 x 5 Program, the 5 x 5 program is one of the oldest and most bullet-proof programs, popularized by Bill Starr, and later advocated by Rippetoe as well.
The Bar Bend released
- Sit-Up Exercise Guide, the technical execution, benefits of the sit-ups, the case against sit-ups, muscular activation and programming guidelines.
- Pull-Up Exercise Guide, how to perform the pull-up, benefits of the pull-up, muscular activation and programming options.
Bodybuilding.com listed 4 Ways to Modify Any Exercise for Your Needs and Goals using different tempo, ranges of motion, leverages and progressions (and regressions).
Elite FTS discussed the topic of a belt and outlining the idea of Why Do I Always Wear a Belt? also, check out the additional explainer video
The PTDC explained To Get What You Want in Life, You Need to Accept Who You Are, an interesting outline of understanding yourself, your strengths, and double down on these to reach your goals.
Athletes Authority outlined
- The Applications of VBT in Private Sector & The Utility Of The Wearable, an introduction to VBT and the use of the Push Band. Check out episode 1
- How To Use Your PUSH Band For Improving Velocity & Power WIth Augmented Feedback, an outline of the value of direct feedback to improve movement velocity. Check out episode 2
- Principles for the Periodization of Volume and Intensity with Autoregulation, an outline of different periodization models for strength training, and options to modulate volume and intensity within these models.
- 10 Vital Neuromuscular Adaptations Strength Coaches Should Learn, an interesting and detailed piece of information.
Stack gave an insight into Velocity-Based Training 101: How Force, Velocity and Power Relate to Athleticism, dissecting force, power, and velocity, and the application of VBT (velocity-based training).
Youth Strength Training Articles
Elite FTS listed 10 Ways to Develop Mental Toughness in Young Athletes, important things you need to know to develop cognitive development in youth athletes.
Renaissance Periodization shared The RP Diet 2.0 | Chapter 5 | Food Composition, what food composition is, the different forms of food compositions, which form of food you should choose for your different macronutrients, and the influence of food composition on absorption and digestion. Check it out
- The New Food Pyramid for Female Athletes, outlining the weighting factor of food priorities.
- how to optimize digestion, post-workout absorption, and sleep in article 7 Nutrition Hacks for Elite Performance You’ve Never Tried Before.
Elite FTS described The Basics of Macronutrient Tracking, what macronutrients are, the energy of each gram of macronutrient, how to track it, and useful apps to do the job for you.
Shrugged Collective asked How Many Carbohydrates to Maximize Muscle Gain w/ Dr. Brad Schoenfeld, the role of carbohydrates in recovery, how and when to combine protein and carbohydrates, and the role of carbs in fat loss. Check it out
Plyometric Training Articles
Elite FTS shared Explosive Strength and Plyometric Options for Upper Body: How and When to Implement Them, what explosive strength actually is, appropriate exercise selection, and example session design.
Simplifaster discussed the role of Jump Testing, Strength Standards, and Assessment for University Athletes
the purpose of jump testing, how to administer, manage and present the data, and possible training interventions.
Speed Training Articles
YLM Sport Science shared the results of a study on Sprint Acceleration Mechanics In Fatigue Conditions, interesting findings on changes in muscular activation, compensatory mechanisms, and kinematic changes.
Olympic Lifting Articles
Juggernaut Training Systems released Elbows Re-Bending during the Snatch and Jerk, the potential causes for re-bending the arms, and corrective exercises and training intensities to address this issue. Check it out
Power Athlete HQ listed 7 Coaching Tools To Master The Power Clean: Part III a continuation of their coaching progression to learn the Power Clean. Also, check out part 1 and part 2.
Starting Strength discussed The Shrug in the Power Clean with Mark Rippetoe, what the shrug is, and why you need to shrug during the end of the Power Clean. Check it out
It’s worth noting, that there are different technical models, as well as different variations of technique, where some use the shrug to drive the bar up, and some use the shrug to initiate the downward movement to get under the bar.
Catalystathletics looked at the Snatch turnover, and how to effectively get into the bottom position. Check it out
Zack Telander askdiscussed Upper Body Strength for Weightlifting w/ Stefi Cohen and Clarence Kennedy, why it is important, and how to effectively implement it. Check it out
Stack listed 3 Exercises That Can Help You Squat Without Knee Pain, outlining the causes for knee pain, and appropriate corrective exercises.
Jeff Nippard described How To Get A Huge Squat With Perfect Technique, outlining the technical execution of the Back Squat, muscular activation of the different squat variations, programming considerations, typical technical flaws and how to fix those. Check it out
Tony Gentilcore explained
- the Anti-Flexion, what it is and the unique benefits in the article Exercises You Should Be Doing: Anti-Flexion Squats.
- Using Fillers In Your Programs: Squats, following up on last week’s post on fillers in the Deadlift describing appropriate filler for your Squats, and programming considerations.
The PTDC listed Four Safer Alternatives to the Barbell Deadlift, the technical difficulties of the barbell Deadlift, and variations to work around it.
Starting Strength showed some impressions of a Starting Strength Seminar, where Rip Coaches the Deadlift, always interesting to see, what other coaches look at and how they cue, Check it out