Sports Success Powered by Dipl. Ing. Lukas Pezenka
Progressive overload is crucial for eliciting anatomical and physical responses to training. This progression does not always need to be implemented by increasing intensity, other variables such as workout volume, range of motion, time under tension or base of support (and hence, challenges to stability) can be manipulated instead. Much thought has been given to … Pistol Squats – now what? weiterlesen
I'm a big coffee drinker. "The Latte Factor", a term coined by David Bach, describes the phenomenon that small expenditures add up over time. My day usually involves working at different gyms and schools. Hence, I spend a lot of time on the road. Needless to say, a coffee to go every now and then … The Latte Factor weiterlesen
Schon immer hatte ich ein Interesse an Kampfsport und Kämpfen lernen. Mit neun Jahren habe ich angefangen, Shinergy zu trainieren und es bis ich 14 als Hobby und Ausgleichssport betrieben. Mit 14 habe ich beschlossen Shinergy leistungssportmäßig auszuüben. Mein erstes Turnier kämpfte ich in Opole, Polen bei einem Open-Taekwondo-Turnier. Die ersten Erfolge hatte ich bei … Valentin weiterlesen
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
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
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
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
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
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
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
