On Saturday, February 23rd I competed in the I. Flowing Arts &Hammers MMA Newcomer Challenge in Corinthia. My fight was scheduled for three, three minute rounds under Aggrelin rules. In this post, I will shortly outline my preparation - which was quite different from what I usually do - and elaborate on the rationale behind it. First, … Flowing Arts & Hammers MMA Newcomer Challenge Feb 2019 weiterlesen
Autor: lukaspezenka
Athletics 2019 – Improving on the System
Introduction In this article, I am going to outline some changes to the athletics program we run at the Shinergy Base Vienna. Please excuse the quality of the figures - for the most part, I just took pictures of the material on the whiteboard I have in the gym. In a pinch, it will suffice. … Athletics 2019 – Improving on the System weiterlesen
Teeps, Temples and Tuk Tuks – Thailand 2018
Day 1: had a long, although not unpleasant flight from Vienna over Dubai to Bangkok. I expected greater difficulties with dealing with the fact that I switched from -10°C to + 30°C over night. Nothing. Went really smooth. First trip took us to the Khao San Road night market. Had some tasty Pad Thai and … Teeps, Temples and Tuk Tuks – Thailand 2018 weiterlesen
PSTM 2018 Recap
I spent last weekend in Wroclaw, at the polish strength and conditioning associations annual conference, which dealt with the topic "Bridging the gap". The lineup of speakers was unbelieveable. Seldom (if ever) did I witness such an incredible amount of experience in one place. Olympic caliber coaches such as Rett Larson and Randy Huntington presented … PSTM 2018 Recap weiterlesen
Easy Strength
Over the course of the last couple months, I trained strength, following a rather classical linear program. On Tuesday and Thursday I trained for strength, Saturday was reserved for power. Week after week, I increased intensity and decreased volume per set, while keeping total volume pretty constant. The progression was really nothing out of the … Easy Strength weiterlesen
Combat Sports Performance Summit 2018
What a start. After a night spent on the train, I had to learn my connection train that'd take me from Cracow to Lodz has been cancelled. I hate being late, even more so when it comes to learning and training. Still, when I finally came to the venue (VeraSport), I was happy to see … Combat Sports Performance Summit 2018 weiterlesen
ADCC Austria 2018
Had three fights at the ADCC Austria. The first I won via points, the second via straight ankle lock. Unfortunately, I lost the finals and had to tap to an RNC. Some you win, some you lose. Looking forward to fighting again. So long, Don't get hurt
Skater Squats for Single Leg Strength
In my Dojo, the strength and conditioning training is done on the mat area. Everything we use has to be portable. No power racks, no Olympic platform, no machines. We have a ton of kettlebells, sand bags, dumbbells, bands, pull up mates, paralettes, equalizers, medballs, you name it. Programming-wise, we have an upper- and lower … Skater Squats for Single Leg Strength weiterlesen
Random Thoughts, May 2018
The following paragraphs are just a collection of random thoughts I've been pondering over the course of the last couple weeks. Mobility serves as a base for strength. Not being able to get into mechanically advantageous positions keeps you from expressing your full strength potential. No wonder weightlifters are freaks of nature with regards to … Random Thoughts, May 2018 weiterlesen
NMAC kickboxing national championships 2018
The Shinergy Supreme Team was tremendously successful at this year's NMAC kickboxing national championships. Our boys and girls scored a total of eight gold medals, ... Specifically, the four competitors from my gym contributed five gold medals, .... to the pool. Needless to say I'm really proud of my team. Special shoutout to Anna the … NMAC kickboxing national championships 2018 weiterlesen
The Performance Engineer 
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