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
Kategorie: Strength
Athletics Programming Update 12/17
1 Introduction While S&C programming is no rocket science by any means, some thought needs to be put into designing a good program. The best way to reach a goal is basically determined by the factors. First, the goal needs to be clear. If you don't know where you want to go, any way will … Athletics Programming Update 12/17 weiterlesen
5/3/1 July 2012
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
Thoughts on Combat: The role of Strength
Ever wondered how it is that the martial arts are organized in weight divisions, just as weightlifting and powerlifting, but then tennis, soccer or volleyball are not? Well, I do, from time to time...PreambleToday I was ultra-busy sorting out some stuff that's remotely linked to my dojo, so I simply haven't had a chance to … Thoughts on Combat: The role of Strength weiterlesen
It’s the final countdown…
Chris and I have been following our four day program almost religiously over the last 5 weeks.Today, for the first time, we had to skip our gym session due to general exhaustion. You see, yesterday, beginning at 8am, we were teaching at a local secondary school. For me, it was five hours there, Chris did … It’s the final countdown… weiterlesen
Week 4, Day 1
There's been so much going on last week I didn't really have a chance to post.So today I'm beginning week four of my nine-week program. Sadly, I have to admit I missed quite a few sessions so far.To every bad thing there's a good thing, though. In my case, that's massive strength gains. Chris and … Week 4, Day 1 weiterlesen
Week2, Day 2
Today was strength day. To be precise, we had our "max-squat day". Now that's a good one.Interrestingly, there was no problem with the grip-strength today. On a negative note I missed some reps on the barbell rows as we upped the weight quite drastically.Today's stats:Squat, 1RM: 130KgBench Press, 4x8, 60KgDeadlift, 4x8, 90KgBent-over barbell rows, 4x8, … Week2, Day 2 weiterlesen
Day 3
Hit the weights the first time today. It's a great feeling to be completely wasted.Basically, the routine was:Deadlift, re-estimate 1RMMilitary Press, 4x8Bench Press, 4x8Squats, 4x8Bent-over rows, 4x8After readining Mark Verstegens "Core Perfomance Endurance", I've decided to try a very short and - for me - untypical "warmup". Basically, instead of riding a bike or stepping … Day 3 weiterlesen
Happy new year
I wish you all a happy new year.Photo by camera slayer, found on flickr.orgFor me, the year won't start particularily good, I guess. On january 7th, the doc will put my foot into plaster again. This time, it's 4 weeks. After that, we shall see further.Now on the one hand, this is significantly screwed up. … Happy new year weiterlesen
Wednesdays are easy, take #2
So today is the third day in the second phase of my HFT program.It is also the first day I completed the whole thing.During the last days, I just didn't have enough time to work all those 200 repetitions. The pistol squats can be done just about everywhere, however, the pullups and leg raises require … Wednesdays are easy, take #2 weiterlesen
The Performance Engineer 
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