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 […]
Keep Pushing Yourself
Zach Krych keeps improving. 200kg clean + Front Squat
Ankle Stretch Using Rubber Band Mobility WOD
Kelly Starrett on ankle mobility again. Important stuff if you’re into doing Olympic lifts. Tools: little box, rubber band, superfriend (optional) Time: 2 minutes, 40-50 reps each foot (front and back) Do the band distracted ankle stretch, with foot on the box and knee pointing outside. Have a friend control your foot placement and to keep it […]
531 for Beginners – 3 Days a Week Program
Jim Wendler posted a 5/3/1 variation for a beginners percentages are 90% of your max and working up 3 days a week, full body strength program 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) […]
Load Ordering for Efficient Positions Mobility WOD
Kelly Starret and Carl Paoli talk about the concept of load ordering. I like the comparison of squatting with dipping when it comes to loading and getting into a good position with external rotation. Part1 Part 2
Smolov Jr. – 531 Excel Spreadsheet
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]
Low Bar vs. High Bar Squats
Jon Gilson and James Hobart explain the differences and benefits of Low Bar and High Bar Back Squats. Update: Also read Low Bar vs High Bar Squatting on 70s Big.