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Best of Olympic Weightlifting

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P90X Stretch Video

March 4, 2012 By Gregor Winter

I’m having a rest day today. Only thing I’ll do is stretching. Found this hour long P90X stretch video. It’s a pretty good top to bottom routine. So let’s suck at stretching together. Exercise List: Sun Salutations Neck Stretch Back Up the Car Head Rolls Expand Chest Shoulder Stretch Forearm Flex Dreya Stretch Cat Stretch Glute […]

Filed Under: flexibility, mobility, routines, stretching, videos

OTC Weightlifting Schedule

February 20, 2012 By Gregor Winter

Glenn Pendlay gives a quick rundown of the weightlifting training schedule at the OTC. Monday, Wednesday, Friday training two times per day morning mostly snatch stuff, 4-5 exercises afternoon mostly clean and jerk stuff, 4-5 exercises Monday is concentrated on high blocks Wednesday on blocks below the knee Friday from floor Tuesday, Thursday, Saturday mostly […]

Filed Under: Glenn Pendlay, routines, weightlifting

3 Day Beginner Olympic Weightlifting Program

January 8, 2012 By Gregor Winter

Greg Everett on The Most Basic Program In The World. Day 1SnatchSnatch PullFront Squat Day 2JerkPush PressOverhead Squat Day 3Clean & JerkClean PullBack Squat Sets and Reps Week 1: start conservative Week 3-4: add weight, decrease reps if necessary For example, you might do triples in the snatch, clean and jerk on week 1, doubles […]

Filed Under: Greg Everett, routines, training program, weightlifting

4 Day Bodybuilding Split POF

January 7, 2012 By Gregor Winter

Here is a nice post about the golden age of bodybuilding. It features a classic 4 day Bodybuilding POF (positions of flexion) routine. POF (positions of flexion) training was created by Steve Holman, editor of Ironman magazine. A POF routine has three positions which can be achieved in 2-3 movements for each bodypart. Mid range Position: Regular compound movements, […]

Filed Under: 4 day split, bodybuilding, exercises, hypertrophy, routines, training program, training split

531 Routine Calculator Excel Spreadsheet

January 2, 2012 By Gregor Winter

Here is an awesome little 531 Routine calculator excel spreadsheet. (via) It makes an A6 sized printable card. Perfect if you don’t want to schlepp around your smartphone in the gym. Instruction: Go here. Under ‘File’, choose ‘Edit Online’,  ‘Download Original’ or ‘Make a Copy’ to import it to your Google Docs account. Enter the units/increment size and your current […]

Filed Under: 531, routine, routines, spreadsheet, tools, training program

Rubber Band Stretching Routines

December 28, 2011 By Gregor Winter

Here is a 90 minute video playlist of Jump Stretch founder Dick Hartzell. Here are some Jump Stretch rubber band stretching routines. via Flex Bands for Sports: I especially like this squat band stretch. Go to Dave Draper’s site for more info.

Filed Under: flexibility, jump stretch, mobility, routines, rubber bands, stretching

Starting Strength Routine Generator Spreadsheet

December 23, 2011 By Gregor Winter

Here is a spreadsheet that generates your complete Starting Strength routine, warm-ups included. Instruction: Go to File – ‘Make a Copy’ to save it to you Google Docs or ‘Download as’ you can edit the yellow fields

Filed Under: program, routines, spreadsheet, starting strength, tools, training program

Coan Phillipi 10 Week Deadlift Program Calculator

November 30, 2011 By Gregor Winter

Looking for a program to increase your Deadlift? Check out the Coan/Phillipi 10 week Deadlift Routine This is a 10-week deadlift program designed by the legendary powerlifter Ed Coan for Mark Phillipi.

Filed Under: deadlift, powerlifting, program, routine, routines, strength, tool, tools, training program

Top 3 Still Rings Routines 2011 Chinese Nationals

November 21, 2011 By Gregor Winter

Here are the Top 3 Still Rings Routines from the 2011 Chinese National Gymnastics Championships.You can find a write up of the competition over at Gymnastics Coaching. These little Chinese gymnastics robots are looking more and more like real humans. I guess they will keep dominating that apparatus for the years to come. Luo Xuan […]

Filed Under: china, competition, gymnastics, rings, routines, still rings, videos

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