Kelly Starret and Carl Paoli have a variation for the famous 10 minute squat test. 10 minutes of squat down with knees out in the bottom position start sweeping one leg to the side and bring it back in when lifting the leg, load the hamstring a bit (hips up a bit) keep knees pressed out
Getting Started in Olympic Weightlifting
Dan John wrote about a “Beginners Program for the Olympic Lifts”. he suggests starting out the Bulgarian way, with deep squats then learn the clean – “Push the floor away” then get the bar overhead – learn true military press, push press, push jerk,split jerk, and the corresponding behind the neck variations of these exercises […]
Get Strong Working 9 to 5
Over at Elite FTS The Angry Coach writes about his diet and workout program. He calls his programming “Block Training For the Regular Guy” and it sounds pretty reasonable, especially if you’re pressed on time. Main exercises bench press squat deadlift clean He follows Prilepin’s Chart “starting with 50%, going up 5% per week, and […]
Overcoming Sticky Points in Lifts
From “Sticking Point Therapy” by Christian Thibaudeau Bench Press 1. Sticking point close to the chest:Most probable weak muscle: pectoralsAnother possible weakness: anterior deltoids 2. Sticking point mid-way (elbows at 90 degrees):Most probable weak muscle: anterior deltoids 3. Sticking point during the last portion of the press (past 90 degrees):Most probable weak muscle: triceps Deadlift […]
70′ s Big Podcast Episode 8
Just listened to Episode 8 of the 70′ s Big Podcast Topicsnutrition, rehabbing SI/lumbar injuries, deadlifting programming, powerlifting
Analyzing the Mechanics of Deep Squats
Check out this site.Cover everything you ever wanted to know about the mechanics of deep squats. +1 for some interactive skeletons
Chinese Weightlifting Squat Technique
Kirk has some cues for a good squat form. 1. Chest stays as high arched as possible.2. Feet pointed point, comfortable width.3. Shoulders stay behind knees (super tough for the long torso lifter)4. Push butt back and sit down. At this point, think “chest up, chest up”5. Keep in control all the time. Avoid bouncing […]
Basic 6 Week Strength Training Program
Kirk shares a super simple 6 week strength training program. He and his lifters used this for presses, weighted chins and dips, squats.He doesn’t recommend applying this template to Olympic lifts as they require more work in the 85-90% of 1RM range with fewer than 5 reps per set. Week 1: 70% 1RM x 4 x […]
One and One-Quarter Squat
Charles Poliquin shares a way to strengthen the Vastus Medialis Oblique (VMO). Because the VMO is most involved at the bottom of a squat, I decided to create a variation that would emphasize this portion of the lift. It’s called the one and one-quarter squat. Squat down for a 5-second count until you hit bottom […]