The most valuable and interesting articles in week #7 2019
Strength Training Articles
CoachMag outlined How To Build Muscle: Use This Gym Training Plan, describing the basic principles of building muscle mass and providing an example training plan.
The Bar Bend shared
- The Real Reason Your Lifting Progress Isn’t Linear, outlining the principles of adaptation, and the different variables affecting the adaptive process.
- The Beginner’s Guide to Getting Started In Powerlifting (Part 1), important considerations before attempting to powerlift, and who should consider starting powerlifting, based on the individual goals.
- Why Every Athlete Can Benefit From Sandbag Training, whether every athlete can truly benefit from it, I don’t know, however, the article does a good job, by outlining the benefits that sandbags can offer.
CalisthenicMovement discussed Are Crossfit Pull Ups Really That Bad? The pro’s and con’s of regular pull-ups, kipping pull, and butterfly pull-ups. Check it out
Power Athlete HQ outlined how to Drive Adaptation, Enhance Performance, the training principles that drive adaptation, and the variables to consider for specific adaptations to strength gains, muscular gains and improved muscular endurance.
Zack Telander looked at concurrent training and periodization strategies, and how to optimally sequence different pieces of training, so that “Training Should be Like Sex Without Penetration.” If you want to know, what that expression refers to, check out the video
T-Nation shared a Tip: Mind-Muscle Connection and Your Goal, the relative importance of the mind-muscle connection depending on your training goals, and cueing examples for different exercises.
Starting Strength explained How to Warmup for Barbell Training with Grant Broggi, making a case for a proper, logical progression towards our work sets. Check out the guidelines, and consider, that it’s only a guideline, and the more experience the athlete becomes, this guideline will become more individual.
BroScience took a dive into HRV (heart rate variability) in the article Heart Rate Variability: Build Muscle Faster by Watching Your Heart, what HRV is, how it influences your training, how to improve HRV and how to ultimately gain muscle mass through positively influencing HRV.
Fitness FAQ compared Calisthenics VS Gym – Best of Both! Showcasing different body weight, as well as weighted exercises for the anterior side and posterior side of the legs. Check it out
Men’s Health listed 3 Smart Ways To Transform Your HIIT Training, how to manipulate the different training variables for an effective HIIT workout, and showcasing some example programs.
Juggernaut Training Systems followed up on last week’s post Powerlifting Cues And What They Mean | Bench Press, cues they use for the Bench Press and why. Check it out
Tony Gentilcore followed up on his previous 2 articles on fillers for the squat and deadlift in the article Using Fillers In Your Programs: Bench Press, what are appropriate fillers for the bench press depending on your training goal.
Robertson Training System described Why Your Ankle Mobilizations Aren’t Working And How To Fix it!, why ankle mobility can be limited by a faulty movement pattern. Check out the explainer video
Stack discussed High-Speed Hamstrings: The Fine Line Between Pulling Away and Pulling a Muscle, the incidences of hamstring injuries, the anatomy of the hamstring and implications for training.
Elite FTS shared
- I am Ashley Jones, I have mentioned earlier, that I have seen Ashley Jones presenting at a conference, and hands down, this guy knows his stuff! Check out the interview
- Why You’re Cramping While Training, the possible reasons for cramping and what to do. Check it out
Simplifaster explained How Better Goals Lead to Better Athlete Motivation, what goal setting is, why it matters, how goal setting can improve adherence and how to effectively set goals.
Shrugged Collective shared
- How Intense Should You Train? w/ Paul Chek discussing Paul Chek’s vision on training intensity. Check it out
- Who is Paul Chek: A Life In Fitness, if you haven’t heard about Paul Chek before, this video outlines a bit of his life in the world of fitness and strength & conditioning. Check it out
Speed Endurance released Neural Recovery Circuits (Part 2): Valuable Training Tool for Sprinters & Distance Runners an interesting outline of how to use circuit training to enhance recovery, including important variables such as repetitions, duration and work -rest ratio.
T-Nation shared a Tip: The Supplement Cure for Binge Eating, an interesting piece, not so much about the supplement, but more the information on binge eating.
The Bar Bend asked How Much Protein Do You Actually Need Per Day? Discussing the recommendations for the general public, and the necessary amounts for athletes, as well as different goals, like bulking or cutting. Check it out
BroScience compared Pre Workout Pills Vs Powder, the pros and cons of the different forms of pre-workouts.
Bodybuilding.com answered Which Protein is Right for You? Outlining what whey protein is, the difference between whey isolate vs whey concentrate and the difference between whey protein and casein protein. Check it out
Renaissance Periodization shared The RP Diet 2.0 | Chapter 8 | Hunger Management, what hunger management is, how bad hunger management can lead to excessive stress, how to manage hunger for gaining weight vs weight loss, and different strategies to manage your hunger. Check it out
Power Training Articles
Elite FTS shared Peaking for Sport, how to design an effective power training program for your sport, by understanding your sport and the force-velocity curve.
Olympic Lifting Articles
Catalystathletics outlined the importance of Pushing the Knees Out in the Snatch & Clean, so that you make room for the bar to pass. Check out the explainer video
Robertson Training Systems shared Greg Everett On The Coaching And Culture Of Olympic Weightlifting, how Greg got into weightlifting, how the weightlifting culture has changed over the last decade, offline and online coaching and much more. Listen in
Tony Gentilcore outined the importance of Individualizing Your Squat Stance, factors affecting the squat stance, and different exercises to find the right squat stance for you.
The BarBend shared
- the Cossack Squat Exercise Guide, technical execution of the Cossack suqat, muscular activation, benefits, set & rep consideration, and alternatives and variations to the Cossack squat.
- How Elbow Position Can Make or Break Great Squats, how the elbow position influences posture and movement pattern. So you’d better position your elbows correctly.
T-Nation shared a Tip: A Really Bad Deadlift Habit, the importance of finishing the deadlift correctly.
The Bar Bend listed 3 BEST Deadlift Progressions for Beginners, the key points of the deadlift, and exercise selections and progressions to learn the deadlift.
Dr. John Rusin listed The 7 Pain-free Hacks for a Stronger and Safer Deadlift, from grip, over start position to deadlift variations.
Jeff Nippard discussed The Most Effective Way to Deadlift for Muscle and Strength, the difference between sumo deadlift vs conventional difference, the muscular activation, the technical execution, and typical technical flaws and how to correct them. Check it out
Shoutout of the week
One of my athletes, 3 * Mountainbike World Champion Anneke Beerten has started a vlog, where she gives insights into the life of a professional athlete. Check out vlog #1
Anneke will also be interview guest in Episode 27 of Olympic athletes interviewed, stay tuned for that as well.