Ross Enamait had a nice idea to bring some variety to your conditioning workouts. Choose a couple of exercises you want to work on. Say dips/pull-ups or burpees/push-ups for example and start picking cards. Perform one set of burpees for every red card (Hearts and Diamonds) and one set of pushups for every black card (Spades […]
7-Week Olympic Weightlifting Program
Olympic Weightlifting Coach Leo Totten published a complete 5 sessions per week , 7-Week Olympic Weightlifting Program. Check it out.
On High Rep Pull-Ups
Chad Waterbury writes about his 5 month, high rep pull-ups experience. Take aways: Don’t be afraid to go to failure. While hypertrophy was greatest when he didn’t go to failure during the first months, the number of reps went up when he started to regularly go to failure. I think the lack of continued hypertrophy is simply […]
Back Squat Programs From Around The World
Charles Poliquin contacted some of the top Olympic Weightlifting Coaches from around the world and asked them about the optimal back squat programs. He shares the results in the article Fast Track to a Monster Squat – The best tips on how to rapidly increase maximal strength in the back squat. Wave-Like Pattern 1With this protocol, the […]
Shane Carwin Interview
Over at EliteFTS Scott Shetler did an interview with Shane Carwin. Shane talks about the importance of strength / weight training and how he integrates it with his fight specific training. Scott Shetler: Can you give us an idea of what a typical training week looks like for you? Shane Carwin: Mondays, Wednesdays, and Fridays are […]
3 Day/Week Whole Body Program with 531
Jim Wendler has “A new take on and old favorite”. It’s a simple 3 day/week training program with that allows you to train the entire body every workout. What’s more, you can take your current 5/3/1 program and start training like this the next week. MondaySquat – 3 sets of 5-10 reps (using deload percentages)Deadlift […]
Mikko Aronpaa’s CrossFit Games Preparation
Mikko Aronpaa feels no pressure going into this years CrossFit Games. Pre Games Programming two workouts per day morning: one strength workout in the morning, followed by a short metcon evening: another metcon. CrossFit Games Preparation Programming morning: 3-4 workouts with some strength work. evening: skill training (ring handstand push-ups, double unders…) and maybe two […]
Ivan Abadjiev Interview Part 2
Watch Part 1 if you missed it. What is the favorite lifter he trained and that he didn’t train? Naim Süleymanoğlu and Tommy Kono
Prilepin’s Table for Hypertrophy
Scott Dixon wrote an article for T Nation titled “Prilepin’s Table for Hypertrophy” In it he takes Prilepin’s original chart and modifies it by including variables like rest periods and time under tension (TUT) to account for optimal muscle gains. This is what Prilepin’s original table looks like. Percent Reps per Set Optimal # of Reps Total […]
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