Sports Success Powered by Dipl. Ing. Lukas Pezenka
So most of my more recent posts dealt with the topic of minimal equipment training. This was simply due to the fact that COVID barred many people from hitting the gym and had to make do with what little equipment they could muster up at home. Sometimes, you just have to do what you can … Training around a broken hand weiterlesen
So thanks to Covid we're still in lockdown. When gyms are going to reopen remains unclear. That means more home workouts. Some of you might be well equipped with adjustable dumbbells, a trap bar and the like. Most of us are rather limited in our equipment choices though. A pull up bar, a sling trainer … Single Leg Strength weiterlesen
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
I'm still pondering the idea that variation might be the single most important mechanism underlying all forms of periodization. Also, I've come to further move away from power lifting concepts every single day when it comes to training athletes. Truly, the only athlete that needs to high bar squat is probably an Olympic weightlifter. The … Thoughts on Strength and Conditioning: Same, but different weiterlesen
After finishing Dan John's 10,000 swing challenge last Tuesday and then taking a day off, I did my first Starting Strength session today. This program, created by Mark Rippetoe and described in detail in his seminal book - which is, incidentally, called Starting Strength - makes a nice general purpose plan for the off - … Thoughts on S&C Training: Switching gears to starting strength weiterlesen
Today, I got a gem for you. Well, maybe it's more of a raw diamond, as it's still in beta stage, but still, today you might take away something. This is an idea that came to my head after quite a couple of ends met. I won't pretend that I had any revelation on that … Playful Muscle – how to add variety and keep structure in your hypertrophy training weiterlesen
Disclaimer: Geeky stuff ahead. If you're afraid of physics, do not read. Also, I don't have everything in order just yet, but I wanted to release this before going to Poland, so the missing Figures will be inserted ASAP. Now Anna, a good friend and student of mine, decided to work on her high kicks. … Thoughts on Martial Arts Technique: Fixing your lead high roundhouse kick weiterlesen
Time for an update, I guess.A week ago, while attending a [Luta Livre] workshop with Daniel D'Dane (watch the video above for some info on that guy. Note that obviously, it's not the workshop I've been to.), I ruptured the extendor tendon in my left pinky finger. No big deal, but then again, the doc … Status Update November 2nd 2015 weiterlesen
Disclaimer: This one's going to be a bit lengthy, so I tried to include as many videos as possible to keep things fresh. Since December, 2014, I'm in charge of the athletics class we run at the Shinergy[base] here in Vienna. In a nutshell, the athletics class is pretty much a functional strength class for … Thoughts on S&C: Assess, don’t guess – Athletics @ Shinergy[base] Vienna 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
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