Training and technique (cont.)
- “Dip, Grip, and Rip!” by Pavel Tsatsouline (Vol. 17, No. 1)
Pavel outlines the pros and cons of the high explosive deadlift, who should use it and who should not, and helpful tips if you dare try it.
- “Foundations: Speed, the Missing Piece of the Strength Training Puzzle” by Jon Bruney (Vol. 17, No. 1)
To be a complete athlete you must also incorporate speed into your workouts. Jon introduces five speed exercises that will build new muscle, burn fat, and raise your heart rate.
- “Organic Food and the Strength Athlete” by Gabriel Josiah (Vol. 17, No. 1)
Going organic could be the smartest training decision you will ever make, even smarter than switching from leg extensions to 20-rep squats.
- “A Great New Way to Increase Your Bench” by John Christy (Vol. 17, No. 1)
After an injury, John discovered the unsupported one-arm dumbbell bench press, which he found to be more productive than a regular dumbbell bench press. Learn how to use this exercise to maximize your potential.
- “Pulling Sleds Made Easy” by Ernest Roy, PT, DPT (Vol. 17, No. 1)
Sled pulling is highly valued for its ability to improve speed and acceleration power. Learn how to make your own sled for a low-cost way to add some variety to your training that will pay off with some nice results.
- “Sumo Strength” by Ken Best (Vol. 17, No. 1)
Sumo wrestling training combines strength and bulk-building with speed-based high-rep squats and push ups, plus back and core work. This training can produce huge gains in size and strength. Ken Best developed his own sumo training routine after a trip to Japan—find out what happened after his 10-week program.
- “Building a High School Weightlifting Program: Success at Sac High” by Paul Doherty (Vol. 17, No. 1)
Coach Doherty, of Sacramento High School, has enjoyed success at both the team level (with multiple national team championships) and the individual student level (with national titles and spots on Pan American and World teams) Read about where his labor is focused while developing skill, dedication, enthusiasm, and success in his student athletes.
- “The Single-Hand Deadlift” by Roger Davis(Vol. 17, No. 1)
The single-hand deadlift is one of the ultimate tests of a lifter's overall strength. Learn about the equipment used, record performances, and how-tos on performing this lift.
- “Making Weight: The Forgotten Discipline” by Bill Starr (Vol. 17, No. 1)
Bill Starr's short course for those who do not understand exactly how to drop excess bodyweight rapidly while still maintaining a high level of strength. All the principles can also be applied to losing unwanted bodyweight over the long haul.
- “Strength Skills: Lifting Hard and Heavy” by Dr. Ken E. Leistner (Vol. 17, No. 1)
Training hard, working hard at any physically demanding task, and lifting very heavy weights is a learned skill. The more often you train hard, the better you become at training hard.
- “Advanced Shock and Variable Method: Compounding to Maximize Explosive Power–Endurance” by Steven Helmicki (Vol. 17, No. 1)
Steven shares his six-week training program for developing explosive power–endurance.
- “Working on a Training Bag” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 17, No. 1)
Working out on a training bag is an excellent way to vary your weight training program and a good antidote when it has gone stale. Col. Wolfenberger introduces eight training exercises to get you started.
- “Is Heavy Lifting the Fountain of Youth?” by Brian Jones, M.S. (Vol. 17, No. 2)
Aging is inevitable—this article looks at a few of the major benefits that high-intensity lifting can have for older individuals and how it can improve both health and quality of life.
- “Twenty Reasons for Doing Olympic-style Weightlifting” by Jim Schmitz (Vol. 17, No. 2)
Jim Schmitz tells you why he thinks that of all the types of physical training, he believes that Olympic-style weightlifting is the best method for developing your body for any and all physical activities.
- “Accentuating the Negative” by Brian Mangravite (Vol. 17, No. 2)
Add negatives and negative-accentuated movements to your workout routine for muscle gains.
- “Strength Skills (Part II): Emphasis on Strength” by Dr. Ken E. Leistner (Vol. 17, No. 2)
If an athlete becomes stronger, he will be faster, be able to generate more force in most movements, and be much more resistant to injury. Shouldn't you work as hard as possible to build strength?
- “Hassle Free Programming” by Paul Doherty (Vol. 17, No. 2)
Coach Doherty places minimal importance on programming in his approach to develop high school weightlifters. Find out what is most important, and how the program fits in the academic year and plans for competitions.
- “Utilizing the Heavy, Light, and Medium Concept” by Bill Starr (Vol. 17, No. 2)
Understanding how to use the heavy, light, and medium concept is critical for long-term success in strength training. Bill Starr clears up the confusion so you can get the most out of this technique.
- “The Single-Arm Dumbbell Swing” by Roger Davis (Vol. 17, No. 2)
To perform a maximum-loaded dumbbell swing calls for a high level of technique and practice—Roger's hints and tips can make all the difference between a mediocre and a supreme dumbbell swing.
- “Do You Zercher?” by Thom VanVleck (Vol. 17, No. 2)
Read about the history of the Zercher lift, one of the classic all-round lifts developed by Ed Zercher. Want to give Zercher squats a try—you'll find detailed instructions here.
- “Correct Technique: Does It Matter?” by Mike Waller, M.A. and Tim Piper, M.S. (Vol. 17, No. 2)
Does correct technique matter? Yes! Read about how to recognize common technique errors in your weightlifters and athletes, and how to fix them for maximum efficiency.
- “So . . . You Wanna Get BIG?” by Steve Jeck (Vol. 17, No. 3)
There are really only two groups of lifters who claim they want to get big: those who genuinely do; and those who want to get big . . . but not fat. Which category do you fall into?
- “Unorthodox Exercises” by Bill Starr (Vol. 17, No. 3)
Bill Starr presents several lesser-known weightlifting exercises to help an athlete improve a weak area on a specific lift.
- “Basketball Rebounding for Coordination, Quickness, and Agility” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 17, No. 3)
Basketball rebounding is a valuable exercise for developing quickness, power, and explosiveness—especially for those who train solo.
- “The Push–Pull of Things” by John Brookfield (Vol. 17, No. 3)
John uses his Battling Ropes to simulate traditional exercises with barbells and dumbbells, building strength and working your muscles in a totally unique and effective way.
- “Pushing (Back at) 40” by Steve Brylski (Vol. 17, No. 3)
Approaching the big 4-0, Steve wanted to create a new workout that was challenging and that would allow him to gain in size and strength. Read about his three-day-a-week program that emphasizes some mass-building exercises and general physical preparedness work.
- “Physical Preparedness for PPP—And Anyone in Pursuit of Good Health” by Ken Best (Vol. 17, No. 3)
Public protection personnel should maintain a high degree of strength and fitness to meet the demands of their roles and to maximize health and safety. With experience in PPP, Ken offers some tips and tricks for making gains when keeping a strict schedule is difficult.
- “Overtraining: What It Is and How to Avoid It” by Jim Schmitz (Vol. 17, No. 3)
Train as hard as you possibly can, but don't push your body to its max all the time. Weightlifting coach Jim Schmitz shows you how to maintain your body for the highest level of performance.
- “The Art and Science of Recovery” by Brian Mangravite (Vol. 17, No. 3)
Almost every athlete overestimates his ability to recover. Brian shows you a method for monitoring the state of your recovery to help you learn when you've fully recovered from a workout.
- “Foundations: The Kettlemill Challenge” by Jon Bruney (Vol. 17, No. 3)
Jon shares a workout that combines kettlebells and a treadmill to produce results quickly. If you push yourself on this workout you'll see fat loss, accelerated recovery, and an improved mental outlook.
- “Why Systematic Development of Trainees is the Superior Methodology” by Steven Helmicki (Vol. 17, No. 3)
Football coaches need to focus on the right tests and right drills that translate into superior performance on the field of play.
- “Spotlight on Strength and Skill” by Dr. Ken E. Leistner (Vol. 17, No. 3)
Dr. Ken explains why Olympic-style lifts formed the basis of strength training for football and how the strength portion of strength and conditioning has taken a back seat to technique and conditioning.
- “The Jo-Bar: A Small Barbell with Big Results” by Ken Best (Vol. 17, No. 4)
Here's an alternative to barbell training with a bar modified to jo (a traditional Japanese fighting stick that is 4' long and 1" in diameter) measurements: perfect for deadlifts, shrugs, rows, presses, swings, curls, and hip-belt squats, to name a few. Martial artists, take note.
- “A Quick Summary of Strength Training in the Modern Age” by Dr. Ken E. Leistner (Vol. 17, No. 4)
If you are already or are thinking about becoming a strength and conditioning coach, Dr. Ken's overview of the strength and conditioning coach for professional athletes might give you a new perspective.
- “CrossFit for Lifters?” by Adam Farrah (Vol. 17, No. 4)
CrossFit is both a training philosophy and a sport and incorporating it into your existing weightlifting routines will increase dramatically your training intensity—and make you a better lifter.
- “King Beowulf and the Dragon's Lair: Are You Ready?” by William Crawford, M.D. (Vol. 17, No. 4)
Dr. William Crawford provides guidelines for a safe way to pursue cardiovascular conditioning as you get older. How high should you take your target heart rate?.
- “Overtraining—Symptoms, Causes, Prevention” by Ernest Roy, P.T., D.P.T. (Vol. 17, No. 4)
On a mild level, overtraining can ruin a good training cycle. When it hits full force, it can lead to physical and emotional burnout, injury, and even depression. The best way to handle overtraining is to not fall into the trap in the first place.
- “Weightlifting and Blood Pressure” by Dezso Ban (Vol. 17, No. 4)
Dezso Ban thinks that weightlifting is the best activity a person can do to improve and preserve health, and he presents his argument that weightlifting reduces blood pressure.
- “Foundations: Shoulder Pain? Join the Club” by Jon Bruney (Vol. 17, No. 4)
Training heavy can lead to tweaked shoulders and elbows. Club training can help restore, rejuvenate, and even prevent sore shoulders.
- “Customize Your Program to Meet Your Individual Needs” by Bill Starr (Vol. 17, No. 4)
A set formula-type routine will almost always make you stronger in the beginning, but once you move into the intermediate and advanced levels, you have to start utilizing the concept of individual differences and design a routine that fits you.
- “Three Lessons Learned from Jim Schmitz” by Darryl Jarman (Vol. 17, No. 4)
Training with Jim Schmitz helped the author become stronger, get fitter, and hold off some of the effects of aging that he was beginning to feel. Read about the three lessons that helped him reach his goals.
- “Harnessing the Power of Placebo” by Brian Jones, Ph.D. (Vol. 17, No. 4)
Your beliefs about your training matter, and they matter in tangible ways.
- “The Value of a Strong Upper Back” by Bill Starr (Vol. 18, No. 1)
Building and maintaining a strong upper back has many benefits for anyone wanting to improve his overall strength and achieve a high level of fitness—including those in competitive or contact sports.
- “Small Stuff” by Ken Best (Vol. 18, No. 1)
While rehabbing from a work-related injury, Ken modified his weight training equipment, which allowed him to train harder without costing a lot of money or taking up precious space.
- “Becoming Battle-Ready for All-Round Lifting” by Roger Davis (Vol. 18, No. 1)
The all-round weightlifter needs to be battle-ready to approach weightlifting in its many forms. Roger suggests guidelines for strength, power, flexibility, balance, and proper technique.
- “Training by Your Body Clock” by William Crawford, M.D. (Vol. 18, No. 1)
In a hectic life, how do we time our training to leverage our daily rhythms or body clock to maximize results? Learn about hormonal fluctuations—in particular growth hormone and cortisol—as they relate to resistance training progress and our daily lives.
- “The Strength of the Pacific” by Paul Coffa (Vol. 18, No. 1)
Pacific weightlifters lift with passion—they tackle the bar fearlessly and lift with an energy that can only be described as brute strength. Paul Coffa answers the question, "How can young Pacific Islanders be so strong?"
- “How to Tear Your Pec—And How to Avoid It” by Ernest Roy, P.T., D.P.T. (Vol. 18, No. 1)
Learn how to preserve your chest and shoulder muscles through kinematics, speed, grip width, and arm angles, and rethink your training on benches, presses behind the neck, flyes, inclines, etc.
- “Getting Things Straight, Part I: 'Core' Principles” by Dr. Ken E. Leistner (Vol. 18, No. 1)
Dr. Ken presents a program to strengthen one's "core." It comes, as does gaining strength in any muscle or muscle group, from slavishly hard and heavy work.
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- “Combine and Conquer” by Ken Best (Vol. 18, No. 2)
Have a busy life? Consolidate more strength training work into less time with this two-day-per-week program of combination lifts.
- “Pre-Tension for Power” by Pavel Tsatsouline (Vol. 18, No. 2)
Pavel's plank-based drills will help you acquire a level of pre-tension skill that is used to improve performance by elite athletes in weightlifting, powerlifting and gymnastics.
- “The Best Workout Ever!” by Steve Jeck (Vol. 18, No. 2)
Your attitude and application of a workout will cause you to succeed or fail. Steve Jeck shares the best workout he's ever used for competing and stone lifting quests—a program that will work, if you do.
- “The Other Modern-Day Epidemic: Stress” by William L. Crawford, M.D. (Vol. 18, No. 2)
Stress can drive up blood pressure, promote cardiovascular disease, deter training progress, and cause a loss of strength. Read about the physiological effects of stress, the hidden signs of stress, and how to combat this silent killer.
- “It's Never Too Late” by Jim Schmitz (Vol. 18, No. 2)
Jim Schmitz talks about some of his lifters who got started in Olympic-style weightlifting later in life and how you can, too—it's never too late to start lifting weights.
- “Getting Things Straight, Part II: Hardball Training” by Dr. Ken E. Leistner (Vol. 18, No. 2)
Basic hardball training on a few exercises that can be done at home as well as in a gym or weight room is all that any man or woman needs to truly transform his or her muscular system.
- “Metabolic Conditioning” by Brian Mangravite (Vol. 18, No. 2)
Metabolic conditioning is a system of high intensity physical conditioning first published by Arthur Jones. If you could use cardiovascular fitness and muscular strength at the same time, you'll want to read this article.
- “Primordial Marines Functional Force Training: Performance on the Battlefield Matters Most” by Steven Helmicki (Vol. 18, No. 3)
Steven Helmicki's 6-week training program develops combat readiness for soldiers for increased survival rates.
- “The Lowdown on Warming Up” by Ernest Roy, P.T., D.P.T. (Vol. 18, No. 3)
Warm-ups are the athlete's way of rehearsing elements of the workout and priming the neuromuscular system. The methods presented here also help reduce injuries.
- “Baby Steps” by Bill Starr (Vol. 18, No. 3)
In order to get considerably stronger and stay that way, gains do not have to come in a rush, which is a good thing because they seldom do. Use baby steps to make small gains on a steady basis.
- “Weightlifting and Physics” by Dezso Ban (Vol. 18, No. 3)
Take advantage of the laws of conservation momentum in the Olympic lifts to improve your performance.
- “Dwelling for Success” by Myles Wetzel (Vol. 18, No. 3)
If you intend to move big iron, you're going to have to use the most powerful weapon in your arsenal—your mind.
- “The Honest Worker” by Gabriel Josiah (Vol. 18, No. 3)
The honest worker is exceedingly frank in his assessment of himself and is never one to cheat by inflating lifting numbers, using excessive support gear, or objectionable drugs. He wants to be able to do it right or not do it at all. Are you an honest worker?
- “Get Over Yourself!” by Tim Piper, M.S. and Mike Waller, M.A. (Vol. 18, No. 3)
Learning to listen and take advice from those more experienced will help trainees learn the lifts more quickly, with better technique, and avoid injuries.
- “Strength Circuits for Olympic Weightlifters” by Randy Long (Vol. 18, No. 3) Find out how one newcomer to Olympic-style weightlifting increased his strength and conditioning on the Olympic lifts by training on a circuit of exercises.
- “Tough Jobs” by Dr. Ken E. Leistner (Vol. 18, No. 3)
In the quest for increased strength, one thing remains constant—when you put in hard work on the results-producing, often uncomfortable exercises, you'll make significant gains.
- “Jumping for Strength and Gains” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 18, No. 3)
Exercises which emphasize jumping have a significant impact on strength, fitness, and all-around athletic ability: here are four that can esily be incorporated into your training.
- “Sports Science for the Strength Athlete” by Lance Holland-Keen, MRCSEd (Vol. 18, No. 3)
Can MILO readers, who are far from average and practice lifestyles the average person can hardly comprehend, rely on mainstream medicine to treat us effectively when we break down?
- “Don't Get a Headache Over Squats” by William L. Crawford, M.D. (Vol. 18, No. 4)
Do heavy squats give you a headache? Dr. Crawford explains the different types of headaches induced by strenuous movement and offers techniques to moderate or prevent them.
- “Simplify for Results” by Dr. Ken E. Leistner (Vol. 18, No. 4)
A program that focuses on a few exercises that work the major muscular structures of the body is still an effective way to get larger and stronger.
- “Safe Cooking” by Richard Moores (Vol. 18, No. 4)
Proper spotting techniques, exercise form, equipment use, and support gear create a recipe for safety in the gym.
- “Air Barbell” by Jon Carr and Dana Adams (Vol. 18, No. 4)
Skaith Elementary School gets its students off to the right start by implementing "air barbell" techniques in their weightlifting program.
- “Combining Bodybuilding with Olympic Weightlifting” by Randy Long (Vol. 18, No. 4) Incorporate some super sets in your Olympic lifting routine for a couple months and enjoy the benefits of being strong and looking good.
- “Historical Perspective of Strength Programming Variables” by Mike Waller, M.A.; Joshua LaReaux, M.S.; Jason Miller, M.S.; and Timothy Piper, M.S. (Vol. 18, No. 4) Learn the history behind sets, reps, exercise selection, and program principles that have been in use since the 1900s.
- “Training Opposing Muscle Groups” by Brian Jones, Ph.D. (Vol. 18, No. 4)
Brian Jones looks at claims from a study on training opposing muscle groups and tells you how to best use the method for maximal strength and power.
- “Controlling Tension through Breath Work” by Steven Helmicki (Vol. 18, No. 4)
Holding your breath causes you to carry enormous tension. Learn about Systema breathing and how it can help your training program and competition performances by reducing anxiety and releasing tension.
- “Abbreviated Training: The Key to Progress When Time and Energy Are Limited” by Leo Seitz (Vol. 18, No. 4)
Don't quit or miss training when increased work or personal obligations take their toll on your time and energy. Abbreviated training programs can be exercise-specific, or can utilize the heavy, medium, and light method.
- “Treatment Options for Tendon Injuries: Think Eccentrically” by Ernest Roy, P.T., D.P.T. (Vol. 18, No. 4)
Sports science has found applications for eccentric action in the healing and repair of some tendon injuries. Learn when and when not to use this type of exercise.
- “The Wrecking Ball” by Kenny Toth (Vol. 19, No. 1)
Use the wrecking ball in your strength and conditioning program to develop explosiveness, improve concentration, create a large and fast eccentric force that preloads muscles, and improve the mind–body connection.
- “How Much Do You Squat?” by Jim Schmitz (Vol. 19, No. 1)
This question usually separates the men from the boys. Jim Schmitz shares his research on what the best weightlifters in the world squat.
- “Practical Science Applied: DOMS: Is It Good for You?” by Brian Jones, Ph.D. (Vol. 19, No. 1)
DOMS or delayed onset muscle soreness is the creeping pain that begins about 12 hours post workout. But is the "no pain, no gain" approach really necessary?
- “Weightlifting and Jumping” by Greg Everett (Vol. 19, No. 1)
The skill of weightlifting lies in the ability to control explosive movement with extraordinary precision, so the question is, "To jump or not to jump?"
- “Training and Gaining: What to Expect” by Ernest Roy, P.T., D.P.T. (Vol. 19, No. 1)
Making gains is the goal of anyone who has ever picked up a barbell or loaded a stone. What kind of progress can you reasonably expect given your age and experience level?
- “Activate the Serratus Anterior Muscle for More Power” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 19, No. 1)
Increase your pressing power by incorporating serratus anterior exercises into your workout.
- “Training Alone: Pros and Cons” by Bill Starr (Vol. 19, No. 1)
Bill Starr gives advice for setting up a home gym,outlining the pros and cons of weight training at home by yourself, and what you need for a basic home gym.
- “Abdominal Training: Not an Isolated Affair” by George A. James (Vol. 19, No. 1)
When muscles work as an integrated unit, the entire body becomes stronger. Find out which exercises or movement patterns can produce the greatest strength and development gains in abdominal training.
- “Summer Training” by Richard Moores (Vol. 19, No. 1)
You do not need a mega-gym to achieve your goals. Put this summer training program into practice to lose extra bodyweight and maintain cardiovascular fitness for your fall and winter training programs.
- “Bill Starr Knows the Deadlift” by Dr. Ken E. Leistner (Vol. 19, No. 1)
Dr. Ken Leistner on Bill Starr's unique approach to improving the deadlift . . . by not practicing the deadlift.
- “Five Exercises to Increase Your Olympic Weightlifting Total” by Karsten Jensen, MSc (Vol. 19, No. 2)
To improve a weak link in your Olympic lifting, look for an exercise that works the weak link harder than the goal movement.
- “A Minimalist Workout” by Richard Moores (Vol. 19, No. 2)
This minimalist workout uses one bar, two Olympic plates, and two dumbbells; done once a week, it allows you to increase focus to perform each exercise at your highest ability.
- “Building the Body for the Work Ahead” by Dr. Ken E. Leistner (Vol. 19, No. 2)
Dr. Ken presents the basics for improving muscular size and strength, a requirement before specializing in other sports or weightlifting goals.
- “Strength First!” by Ken Best (Vol. 19, No. 2) The number one indicator of quality of life in later years is the strength of the muscular system. Pay attention to maintaining the strength of your muscles throughout your life and it will pay big dividends.
- “Neuro-muscular Efficiency: Implications for Training” by Brian Mangravite (Vol. 19, No. 2)
Understanding of your neuro-muscular efficiency will give you an advantage no matter what your sport.
- “Goal Setting: Get SMART” by Ernest Roy, P.T., D.P.T. (Vol. 19, No. 2)
Done right, goal setting is a useful motivational tool and a barometer of progress. The SMART acronym describes the necessary components to effective goal setting.
- “Velocity Specificity: How Best to Train for Power” by Brian Jones, Ph.D. (Vol. 19, No. 2)
High-velocity, high-power resistance training is a key component in developing powerful athletes.
- “How to Back Squat 'Enough', Part I” by Jim Schmitz (Vol. 19, No. 2)
Coach Jim Schmitz on low bar vs. high bar squats, technique, accessories, spotting, and bailing out in what he calls "the greatest strength developer, bar none!"
- “Inverted Postures Can Jump Start Your Training” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 19, No. 2)
Learn about Paul Anderson's training secret of using reverse posturing to put the body in a position where the body part exercised would be engorged with blood before exercising.
- “The Continental Press” by Gherardo Bonini (Vol. 19, No. 2)
The evolution and history of the continental press is an important development in early weightlifting.
- “Getting More From Less” by Gerard Matthews (Vol. 19, No. 2)
Abbreviated training can save a lot of time and effort and yield tremendous gains in strength and size.
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