Sports Success Powered by Dipl. Ing. Lukas Pezenka
To make a plan, you first need to know where you want to go, ie, your goal. This is rather obvious, really. In a sports context, this can be accomplished e.g. by performing a needs analysis. Sometimes, just the head coach will already have a good idea what is needed in each athlete, so a … Loading Progressions we like to use weiterlesen
So tomorrow my journey to China begins. I'm really looking forward to this. As I've pointed out in [this post], I was pretty busy over the last time. Therefore (and because of my shoulder impingement) I focussed strongly on S&C work. Guess I'll be able to equalize a lot of things (when training in China) … China 2013: T-1 day weiterlesen
I'm on my train to Linz. Some time ago, I went through the [instructor] course for "general body education" there – simply said, it's a fitness instructor course. The course took four weeks spread over one semester, with exams being held at the beginning of each week. This time, it'll be a total time of … Thougts on S&C Training: A halfway report weiterlesen
The situationMy shoulder has been giving me severe issues for quite some time now. Depending on who I ask, I get a different diagnosis. Already took anti-inflammatory drugs to rule out a bursitis. Didn’t help. Now I’m still waiting for my MRT to clear things up… however, Monday, I decided to work through the pain … Thoughts on S&C Training: Getting over it–the hard way weiterlesen
Today, after a gruelling marathon T & T* session, Chris and I hit the gym to finish our last [5/3/1] cycle for quite some time. Over the course of the last 9 weeks, we did three such cycles. Since our version of 5/3/1 is [quite a modification] of [the original program], we decided no skip … Thoughts on S&C: Switching Gears weiterlesen
Just finished this year’s first 5/3/1 cycle. As usual, we had two weekly S&C sessions. Unlike our previous cycles, we upped the volume a bit. Instead of limiting ourselves to [Wendler’s original 4 exercises], we did the following 6 as “main lifts”:Deadlift Squat (atg) Bench Press Press Bent over barbell rows Pull-UpsSo, following a functional … 2013: a new beginning weiterlesen
Failed at the weights. Failed hard. I didn't want to admit it, but things are realy going south in terms of recovery. Probably need to take a step back.You see, today I hit the gym for my last workout in the current 5/3/1 cycle. Clean & Jerk for explosive power, bench pressing for upper body … Way to the TKDI EC 2012, Part VI weiterlesen
Just finished another 5/3/1 cycle yesterday. Since I'll be fighting again soon, I decided not to include Squats and Deadlifts - I just tend to put on too much mass when doing these. Instead, my lifting sessions revolve around the olympic lifts: the snatch and the clean & jerk. Additionally, I do bench presses and … Thoughts on S&C Training: 5/3/1 September 2012 weiterlesen
Today, I finished another 5/3/1 cylce. Tomorrow, I'll be on my way to Poland for a short vacation with my family. Good time for a deload week.The Program I've covered the basic idea of 5/3/1 as well as my tweaks in quite a couple of posts, so here I'll just present the weekly schedule:Monday: Power Snatch … 5/3/1 July 2012 weiterlesen
Today, I finished another 5/3/1 cycle. Next week is deload. About time, if you ask me...The pastBack in April before I started my first 5/3/1 cycle, I did proper 1RM testing. Here's what I found:SquatDeadliftBenchPressPower CleanPower Snatch140,0kg140,0kg90,0kg60,0kg67,5kg57,5kgNot impressive by any means, but it's a starting point. Now since squatting heavy ARMAP (as many reps as … 5/3/1 June 2012 weiterlesen
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