Training


Rope Pull-ups

The video below is plenty helpful - I won't go putting it all into words. I am going to list some tips/suggestions:

  • Remember this is a Grip Training Exercise.
  • Progression is via adding weight to your body or adding reps or sets. Basically you have total load, volume and workload to play with.
  • When you grip the towel remember to have it rotating in a cross counter fashion in terms of hand-to-hand. What I mean is, for example if you're rotating the towel in a counter clockwise direction with your left hand, you should be rotating/twisting the towel in a clockwise direction with your right hand.

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Strength Consolidation For Deadlifts

Eric's talked about Strength Consolidation out here. Well, I just started Week 1 of this little cycle specifically engineered for my Deadlifts and I wanted to recount my experiences with Eric's protocol.

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Front Squats and Back Squats

I have been avoiding the Back Squat for many months. But, I recently got back into Back Squatting. I follow a typical 4-day layout and it was very difficult to throw these in, but I found a way. I want to make a note that Back Squats are not a higher priority than Front Squats but they are important. I don’t want to choose between doing one and not the other. I have the freedom to do both. This topic has been discussed by Eric and Joe here. This is the way my template looks re-arranged:

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Selling Strength Training and Making Waves in Fitness

Dogma Revisited and the Price of Conformity

Dare to be different. Why? You'll go viral, that's why. The world is awash in a sea of conformity. The internet even more so. Anybody who says something contrary to the mainstream will stand out. Regardless of the real value of his or her message. This creates a marketing potential for any idea that is primarily conceived to simply differ from that which is considered mainstream or dogma. I actually received a newsletter about an article that introduced the article by saying this:

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Hook Grip Deadlift: Is It Superior to Alternated Grip?

Here's the scenario: A strength trainee walks into a gym (or bar) and sets up to deadlift around 335 pounds, which will be a new personal record if he pulls it off. This guy weighs around 160 to 175 pounds. He's average weight and average height for a male.

As he has worked his way up from an initial pull of 150 pounds (with good form) his only problem has been maintaining quality and progressing in a sustainable way. Only recently has his grip strength started to pose a problem, but he's managed to hold onto the bar and his latest personal record is 325 pounds.

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Corrective Exercise: What I'm Really Tired Of

I recently read a review in Leigh Peele's Blog of Nick Tuminnello's newest product. She mentioned that many people may be a bit tired of the conversation concerning corrective exercise. And for those who engage in strength training as a side line I can see it growing very tiring. I personally do not get tired of discussing things that are worthwhile to discuss. What I do get tired of is when conversation about something like training for strength becomes bottle-necked.

One of my members linked to an article about some self-proclaimed "glute master". There seems to be a lot of variations on this theme but "ass master" was already taken. The article turned out to be a lot of very complicated thought that lead the writer to think that strength training was simply taking a bunch of "corrective" exercises (mostly supine or prone) and adding weight to them.

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Wave Loading and Interval Training: Programs and Methods Versus Principles:

When is a program a program and when is it programming methodology? Easy. A program is a program when you are doing it exactly as it has been written or planned. And it is "programming methodology" when somebody spins it into one. Always realize that the underlying principles that drive a "program" are more important than the program itself.

The question to ask about principles versus programs is which came first. We can use our experience with training to make many observations. While making those observations we may be using programs, or routines. We can then take these observations and derive philosophies and principles. If the observations are sound and the conclusions we make from them are sound they will apply regardless of the programming methodology. In other words they will have a good chance of being generally true rather than true only if we use a particular way of programming.

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Biomechanics, Injury Prevention, and Performance: Training to Fail Pt. 6

The last post about the concept of optimal strength training was more philosophical than practical. Even so, many practical ideas are derived from an underlying philosophy concerning training. Nevertheless, I promised to get more technical and “sciency” in the next post so this one is about science itself being applied to strength training.

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Focus and Pick A Program: Training to Fail Pt. 5

The last few posts in this series on failure were specific, technical, and practical, I hope. But I did warn you that some of the posts would be more philosophical and general. This is one of those posts. The next one will be chock full of sciency stuff, I promise. I think the subject of this one is just as important, though.

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Optimal Strength Training: Training to Fail Pt. 4

In the first post I introduced the idea that much of the strength training and fitness information, and the attitudes of trainers themselves, seems to be based on a failure oriented philosophy rather than a success oriented one. We seek ways to get around failure, or to avoid failure, or even to use failure as a means to training. Rarely do we discuss "ways to succeed".

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The Failure of Intensity Cycling: Training to Fail Pt. 3

This post is a continuation of Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining.

Part one of this post showed that it has been very difficult to elicit performance decrements using high intensity overtraining protocols and extreme protocols had to be undertaken to do it. Yet, high intensity in these studies meant MAXIMAL INTENSITIES. What's more these intensities were used over and over, rep after rep, for relatively long periods of time for such training.1 Intensity cycling is used for what is considered relatively high intensities as compared to hypertrophy parameters but nowhere near maximal intensities. The mean intensity of the so-called intermediate 5x5 programs is closer to 80% of maximum and sometimes lower.

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Intensity Cycling and High Intensity Overtraining: Training to Fail Pt. 2

See part one in this series Training to Fail: The Failurists.

Intensity cycling is basically what it sounds like. Cycling intensity. Specifically it means dialing back intensity (literally weight on the bar) for a period of weeks and then building back up in set increments to your previous load in the hopes that this will enable additional load to be added to the bar in the weeks that follow.1

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Training To Fail: The Failurists

As I began writing this post it occurred to me that the process of writing is very similar to the process of training. At least the way I do it. Although I am new to writing about strength and fitness in a focused way, I am not new to writing in general and I have two primary methods. The first is to have an idea and to let it ‘simmer’ for a few weeks after which, through a largely unconscious process that I do not well understand, the idea comes out almost fully written.

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Why is the Deadlift a Slow Pull and the Olympic Lifts Fast Pulls?

Slow Pulls Versus Fast Pulls

What makes a "pull" slow or fast. Is it a choice? After all, we can do speed deadlifts. So does that make the deadlift a fast pull?

These questions come up because most strength trainees have been trained in the slow lifts but not the fast Olympic lifts. The information they have received about the fast lifts is from those who "dabble" in them. Alternatively, they receive information from those who only dabble in strength in general…but that is another subject.

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Strength Training and Nutrition Dogma

Modern strength training has, in recent times, aligned itself with science more than ever in the past. Unfortunately the majority of the industry has no clear knowledge of the scientific process and in fact, doesn't really know what science is. Most strength trainers who use science tend to point to science as if it is a thing. However, although we use the word as if it means a concrete thing it is rather a practice or system of acquiring knowledge. When we ask "what's the science on this?" what we really should be asking is "what is the state of knowledge on this?".

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