Straight to the Bar Archives : elsewhere

The Complete Archives : elsewhere

Renaissance Fitness Supplement Kits

by Scott Andrew Bird
Filed in : elsewhere
Tags : supplements

These sound great.

Personal Trainer extraordinaire Derek 'D-Rock' Peruo is currently putting together various supplement kits, designed to provide regular doses of everything needed to help attain a particular goal. The video below will give you the overall idea :

For more information on the kits themselves (available soon!), pricing and so on - head over to the site at :

renaissancefitnessinc.com

And yes, we'll be reviewing these just as soon as they're available. Fantastic.

The Quest for Victory

by Scott Andrew Bird
Filed in : elsewhere
Tags : history of strength, photography

The Quest for Victory.

The incredible Kat 'The Mighty Kat' Ricker pointed me to a superb resource on the History of Strength, The University of Texas' 'The Quest for Victory' site. Love it.

The 40-Day Program

by Scott Andrew Bird
Filed in : elsewhere

Dan John.

Dan John notes an interesting idea - 5 exercises, 40 days. A good read.

Tips for Kettlebell Pressing Power

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Jeff Steinberg.

Via Mike Nelson's blog : Mike posts a nice piece on Dragon Door which looks at several technique changes which help the kettlebell press. Nice one.

More Lower Back Savers

by Scott Andrew Bird
Filed in : elsewhere

Spine.

Cressey's superb series on the lower back continues over on T-Nation (part I). A great read.

Contrast Training for Strength, Size, and Power

by Scott Andrew Bird
Filed in : elsewhere

Rotary Scoop Toss.

Looking for a change? Try a few weeks of contrast training. Nick Tumminello explains.

Lower Back Savers

by Scott Andrew Bird
Filed in : elsewhere
Tags : back pain, injury prevention

Spine.

Eric Cressey kicks off what promises to be a great series on lower back pain - its many forms and causes. Definitely one to check out.

VeloCity : Plan Your Cycling Trips

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling

The VeloCity Cycle Route Guide.

Via TubaDuba : this is where my fitness and computer geek sides meet - the VeloCity Cycle Route Guide.

What is a Movement Screen?

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, kettlebells

Shoulder Pain.

Via the Dragon Door forums : over at Begin to Dig, MC takes a look at the idea of Movement Screens; and why the site of pain is not necessarily the source. A good read.

The Infamous TRX Workout

by Scott Andrew Bird
Filed in : elsewhere
Tags : suspension training, Training When Travelling

As Laree notes: 'You can work pretty hard with this simple pair of straps'.

I love suspension training - particularly when travelling. John Berardi discusses a great program using the TRX - the Infamous TRX Workout. Good fun.

Huge in a Hurry

by Scott Andrew Bird
Filed in : elsewhere
Tags : books

Clevio 'Tony' Massimo. Image from Earle E Liederman's Secrets of Strength.

Been training for a few years? Chad Waterbury notes 5 basic rules for continuing to make gains as a more experienced lifter. A good read.

The Strongest 72-year-old You'll Ever Meet

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting, still got it

Fred Glass at Youngevity 2006.

Via Xenophilia : the Evening Sun notes the strength-training exploits of Fred Glass, a 72yo record-breaking Powerlifter who shows no signs of slowing down anytime soon. Fantastic.

Crossed Up by CrossFit

by Scott Andrew Bird
Filed in : elsewhere
Tags : certification, conditioning, seminar, seminars

Mastering the Muscle-Up.

Bryan Krahn takes great look at the CrossFit approach, from the fun side of a Level 1 certification seminar. Very interesting indeed.

A Man's Guide to Getting His Woman In Shape

by Scott Andrew Bird
Filed in : elsewhere

A Man's Guide to Getting His Woman In Shape.

Although the headline will undoubtedly elicit a harsh comment or three, this is excellent advice for anyone looking to get 'in shape'. Over to John Berardi.

Top 5 Mobility Exercises For Desk Jockeys

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility

Look familiar? Photo by milesgehm.

If this is a familiar sight, Adam's look at the Top 5 Mobility Exercises For Desk Jockeys may be just what you need. Nice one.

Explosive Training for Bodybuilders

by Scott Andrew Bird
Filed in : elsewhere

Scott Abel.

Abel Bodies' Scott Abel takes a great look at his own approach to training - for bodybuilders, football players, MMA fighters - anyone at all. A great read.

Prowler Challenges

by Scott Andrew Bird
Filed in : elsewhere

Prowler training.

How do you make Prowler workouts a little more challenging? Jim Wendler explains.

So You Want to Be a Fitness Professional?

by Scott Andrew Bird
Filed in : elsewhere

Alwyn Cosgrove.

Alwyn Cosgrove has a superb outlook on the fitness industry, as this interview over on T-Nation clearly shows. A great read.

Time For a Coffee Run

by Scott Andrew Bird
Filed in : elsewhere
Tags : coffee

Coffee. Photo by D'Arcy Norman.

Via FitSugar : the New York Times notes yet more of the evidence that a dose of caffeine can assist athletes. I definitely enjoy a pre-workout cup; anyone else?

Active Release Techniques for Strength Athletes

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury, massage

Charles Poliquin Performing ART.

Over on EliteFTS, Mike Westerdal briefly notes the value of A.R.T. for those times when an injury is holding you back. Nice one.

Creating Super Shakes

by Scott Andrew Bird
Filed in : elsewhere
Tags : post-workout supplements, protein

Super Shake guide.

Over on the Precision Nutrition site, Ryan Andrews takes a look at the contents of a 'Super Shake'. These are great.

Understanding Your Training Operating System

by Scott Andrew Bird
Filed in : elsewhere

Weightlifting.

Charles Staley notes a very interesting point - that your beliefs about training (such as 'pain means you're working hard') will have a big impact on your results. Definitely something to think about.

10 Unknown Treks

by Scott Andrew Bird
Filed in : elsewhere
Tags : hiking

Cape Wrath Trail, Scotland.

Via The Adventure Blog : warming up there? If you're planning a bit of time outdoors, take a look at these 'unknown' trails on the Backpacker Magazine site. Shamefully, I've only tested myself on two of them.

Stuff You Should Be Doing, But Aren't

by Scott Andrew Bird
Filed in : elsewhere

Just warming up.

Over at T-Nation, Tony Gentilcore takes an interesting look at a few commonly-forgotten training elements. Of particular note - the idea of 'Implementing Fillers'; increasing strength overall rather than obsessing over minor injuries. Good stuff.

An Introduction to Periodisation

by Scott Andrew Bird
Filed in : elsewhere
Tags : periodisation

Overcompensation.

The Principle of Overcompensation? Spheres of Load? Simon Perreault explains all in Periodization, Part I. Good stuff.

Arnold Classic Write-up

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding, grip, strongman

Wade Gillingham. Photo by Randall J. Strossen.

Jedd takes a brief look at one of the many fantastic areas of the Arnold, the GNC Grip Gauntlet. Good stuff.

Resistance Training and the EPOC Effect

by Scott Andrew Bird
Filed in : elsewhere

The EPOC Effect.

Over at Movement Effects, Jason Stewart takes a brief look at a fascinating aspect (and potential benefit) of training - the EPOC Effect. Very interesting.

Low-Bar Squatting

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility, shoulders

Low-bar Squatting.

In his latest newsletter, Eric Cressey offers a few suggestions for alleviating an all-too-common problem :

Recently, I've noticed that I've lost a lot of mobility/flexibility that means I can't squat with my hands close in and with a high bar like I used to, I now have to go low bar and hands almost at the collars.

Good stuff.

Defending the Bench Press

by Scott Andrew Bird
Filed in : elsewhere

Now that's a bench.

Over at EFS, Mike Robertson sticks up for an exercise that's been taking a bit of heat lately - the Bench Press. Nice one.

A Basic Olympic Lifting Program

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting

Jeff Sunzeri.

Ready to give Olympic Weightlifting a shot? Brian Carson shares a basic routine. Nice one.

Bending From the Hips is a Learned Skill

by Scott Andrew Bird
Filed in : elsewhere
Tags : bending, Old-Time Strength

Barbell Good Morning.

Dr Michael Yessis makes an interesting observation - bending from the hips (rather than the waist) is a learned skill. One of the best exercises to help with this? The Barbell Good Morning.

Creatine Supplementation: Implications for the Competitive Weightlifter

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning

Creatine Supplementation: Implications for the Competitive Weightlifter.

Via Barry Kinsella : weightlifter Eamonn Flanagan takes a detailed look at creatine supplementation in the NSCA's Performance Training Journal. A good read.

Exercise and Aging

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Exercise and Aging.

This promises to be a great series - The Science of Sport takes a look at Exercise and Aging. Why do some people keep on running quickly as they age, while others don't?

Did They See What They Saw?

by Scott Andrew Bird
Filed in : elsewhere

Did They See What They Saw?

Over at the Sports Training Blog Michael Yessis brings out part II of a very interesting series (part I here) - Did They See What They Saw? The value of video when learning a new skill or exercise technique.

8 More Power Foods

by Scott Andrew Bird
Filed in : elsewhere

Avocado.

Remember 'The Magic 13'? Finally got a chance to read Chris Shugart's addition, 8 More Power Foods. Man, I'm hungry.

Work Capacity: Do It Stronger, Faster, Harder, and Longer

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing, conditioning

Shadow Boxing.

Ready to increase your work capacity? Matt "Wiggy" Wiggins explains how to do just that.

Advanced Kettlebell Workouts for Martial Artists

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells, martial arts

Advanced Kettlebell Workouts for Martial Artists.

Octogen's Don Stevenson takes a great look at a couple of ways to quickly make your kettlebell workouts more challenging [24kb, .pdf]. Nice one.

Planche Training: Strengthening the Mind/Body Connection

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight, sports psychology

Planche.

Via the Power by Pavel newsletter : how's your Planche progressing - painfully slow? Phil Jelinowski has a couple of ideas.

How Mobility Generates Power

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility

Scott Sonnon.

Scott Sonnon takes a look at just one aspect of mobility - power generation. A good read.

How Strong Are Your Abs, Really?

by Scott Andrew Bird
Filed in : elsewhere

Reverse Crunch test.

How do you test your ab strength? Nick Tumminello has a couple of ideas.

Warning : the tests are harder than they look. Enjoy.

What Does It Take to Be an Effective Strength Coach?

by Scott Andrew Bird
Filed in : elsewhere

Working out.

This is a very interesting question, tackled by Daniel Roose together with the help of coaches Jon Sanderson, John Hark, Cameron Davidson and Andrew Kingsley. A good read.

Mike Mahler on Hormone Optimisation

by Scott Andrew Bird
Filed in : elsewhere

Mike Mahler.

Via an Aggressive Strength email : Josh Henkin chats to Mike Mahler about his research into hormonal optimisation [.mp3, 9.8mb]. Very interesting indeed.

Joint-Friendly Training

by Scott Andrew Bird
Filed in : elsewhere

Sled dragging.

Jim pointed me to Nick Tumminello's latest piece on T-Nation - Joint-Friendly Training. Perfect timing.

Question of Nutrition: Vol 5

by Scott Andrew Bird
Filed in : elsewhere

Dinner, part 1.

Jonny Bowden takes a look at belly fat, water consumption and increasing testosterone. Good stuff.

The Truth About Impingement II

by Scott Andrew Bird
Filed in : elsewhere

Flat, Hook and Beak.

Over at EFS, Eric Cressey brings out part two of his The Truth About Impingement series (part I here) - looking at the differences between the internal and external varieties. A good read.

PDQM

by Scott Andrew Bird
Filed in : elsewhere

This Is How I Play.

Zac Cohn's been putting together a series called 'This Is How I Play', and the latest instalment includes a particularly creative game. PDQM is based on quadrupedal movement, combining PDQ with QM tag. Sounds great.

Understanding Insulin

by Scott Andrew Bird
Filed in : elsewhere

3 Units. Photo by robertdx.

Eric Cressey takes a brief look at the role of insulin. Very interesting read.

The Right Way to Stretch the Pecs

by Scott Andrew Bird
Filed in : elsewhere
Tags : stretch

Pec Stretch.

Looking for a simple way to keep the chest and shoulders healthy? Eric Cressey updates the doorway stretch.

Question of Strength: Vol 48

by Scott Andrew Bird
Filed in : elsewhere
Tags : music

Squat.

In the latest Question of Strength Charles Poliquin looks at Rhythm Squats, Muscle Porn and Music. Good stuff.

How to Warm Up for a One-Rep Max

by Scott Andrew Bird
Filed in : elsewhere

Deadlift.

How do you warm up for an attempted max? Tim Henriques has a couple of ideas.

Oils Ain't Oils

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Measuring oil. Photo by Mel B.

Seattle Local Food takes a look at the basics of a major part of a typical diet (mine at least) - Cooking Oil 101. Very interesting.

Tricks of the Trade -- Get Strong Fast!

by Scott Andrew Bird
Filed in : elsewhere

Push.

Over on T-Nation, Thib takes a brief look at several strength training strategies - including a personal favourite, doubles (same exercise two separate times in one workout). Good stuff.

The 6 Sickest Playground Workouts You Can't Do

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Sickness.

Fight Geek just pointed me to an interesting piece on Alobravo : The 6 Sickest Playground Workouts You Can't Do. Great videos.

Beginner's Guide to Joint Mobility

by Scott Andrew Bird
Filed in : elsewhere

Beginner's Guide to Joint Mobility.

How long do you spend on joint mobility work? How does 5 mins per day (a few days a week) sound? Laree explains how. Nice one.

More New Techniques You've Never Tried

by Scott Andrew Bird
Filed in : elsewhere

Yes, she's squirting water into her nose.

Finally got a chance to catch up on some reading, including Dan John's latest piece over on T-Nation. He's a very creative guy.

The Best Predictor of Being a Badass

by Scott Andrew Bird
Filed in : elsewhere

Carrying yoke.

One of the gems from this month's Question of Strength over at T-Nation - the best predictor of being a badass :

running with a load on your back

Side benefit (as the Uusorgs will attest) - it's great fun.

Dynamic Chest Training : The Upper Body Vertical

by Scott Andrew Bird
Filed in : elsewhere

Testing the Upper Body Vertical.

Joe Hashey asks a very interesting question over at EFS - what's your upper body vertical? Nice one.

Diamond Calves and Old School Exercises

by Scott Andrew Bird
Filed in : elsewhere

Diamonds.

Christian Thibaudeau takes a look at training the muscles you've probably forgotten about - the calves. This article is well worth a look for the 'Odd Lifts' section alone. Nice one.

Don't Even Think About It

by Scott Andrew Bird
Filed in : elsewhere
Tags : sports psychology

Dr Esbelle Jowers and Dr John Bartholomew.

Via WorldFitness : the University of Texas has an interesting piece on the importance of mental toughness. A good read.

Gladys 'Glady-ator' Burrill

by Scott Andrew Bird
Filed in : elsewhere
Tags : running, still got it

Gladys 'Glady-ator' Burrill.

Via Fitness Banter : at 90 years of age, Gladys 'Glady-ator' Burrill is in preparation for her fifth Honolulu Marathon. Fantastic.

The Beauty of Video Review

by Scott Andrew Bird
Filed in : elsewhere
Tags : photography

The CrossFit Eastside guys putting the Flip Mino to work - instant post-workout video review. Nice one.

Back Care Basics for Bigger, Stronger Muscles

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy

Spinal Column.

Mike Robertson takes a look at the basics of back care, and how it relates to your training. A good read.

Size and Strength Training for Generation Ent

by Scott Andrew Bird
Filed in : elsewhere

Size and strength : Matt Kroczaleski.

Mike Mahler brings out part II of the Training for Generation Ent series (part I here), looking at the real value of the Westside approach - whether you're a powerlifter or not. A great read.

Caffeine After Training?

by Scott Andrew Bird
Filed in : Diet and Nutrition
Tags : coffee, post-workout supplements, recovery

Mmmmm. Photo by miss pupik.

Via VeloNews : the Journal of Applied Physiology took a look at a very interesting area of recovery nutrition, post-workout caffeine consumption. And yes, the results are promising.

Stretching: The Truth

by Scott Andrew Bird
Filed in : elsewhere
Tags : stretch

Stretching. Photo by Fabio Mascarenhas.

Via Fight Geek : the New York Times takes an interesting look at stretching, particularly the negative effect of doing it before a workout. A good read.

Peary Rader's Old-School Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

The Rader Master Bodybuilding and Weight Gaining System.

Mike Mahler looks at the Peary Rader approach to getting stronger, bigger and healthier. A great read.

Rapid Rate of Force Development

by Scott Andrew Bird
Filed in : elsewhere

Motor unit.

Over at EFS Kevin Neeld takes a look at Rate of Force Development (ROFD) - what it is, and why it's important in the gym. A good read.

You Don't Know Jack About Your Back

by Scott Andrew Bird
Filed in : elsewhere

Back training. Photo by Per Bernal.

Over on T-nation Christian Thibaudeau takes a look at a personal favourite - back training. Nice one.

Modifying Exercise Routines to Suit the Equipment You Already Have

by Scott Andrew Bird
Filed in : elsewhere

The Gym. Photo by Luke Poplin.

I've got a new piece up on Fight Geek's site : Modifying Exercise Routines to Suit the Equipment You Already Have. Enjoy.

Making the Switch from Powerlifting to Fighting

by Scott Andrew Bird
Filed in : elsewhere
Tags : MMA, powerlifting

MMA.

Is there much carryover from Powerlifting to the world of MMA? Jude C. Hackett takes a look.

Functional Anatomy with Chuck Wolf, Part III

by Scott Andrew Bird
Filed in : elsewhere

Freedom of movement.

The fun continues. Laree summarises the final four pages of notes from the session with Chuck Wolf (part I, part II); definitely worth checking out. Nice one.

3 Simple Tips That Work

by Scott Andrew Bird
Filed in : elsewhere

Dick Smith during an early FIC workout.

T-nation has a great Dan John article which looks at a few concepts which have held over the years - 3 Simple Tips That Work. Good stuff.

Speed Record Broken on 'The Nose'

by Scott Andrew Bird
Filed in : elsewhere

The Nose.

Via The Adventure Blog : Hans Florine and Yuji Hiriyama have just managed to successfully climb The Nose route of El Capitan in Yosemite in 2 hours 37 minutes and 5 seconds. To give you an idea of just how impressive that is, over to the Adventure Junkie :

The 2900 foot face of The Nose is one of the most iconic climbs in the entire sport. It was first completed back in 1958, by a team that spent 47 days on the face. They approached it much the way that big mountain climbers in the Himalaya would, establishing camps along the face and laying siege to the mountain. In 1960, the second ascent was put up, and took just 7 days, as the team, led by Royal Robbins, completed the first non-stop climb. It took until 1975 before the first single day climb of The Nose was completed, and even now, it traditionally takes most climbers a couple of days to complete.

Incredible.

Muscular Stiffness vs Shortness

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

Muscles.

Via Mike Robertson : an interesting post on the difference between short muscles and stiff muscles by Bill Hartman. A good read.

Sixteen Rapid Muscle Growth Tips, Part 2

by Scott Andrew Bird
Filed in : elsewhere

Muscle.

Over at EFS Scott Mendelson and Eric Serrano wrap up their series 16 Rapid Muscle Growth Tips (part I). A good read.

Relaxation and Athletic Performance

by Scott Andrew Bird
Filed in : elsewhere
Tags : sports psychology

Relaxed. Photo by Filip Kwiatkowski.

As I discovered when I tried listening to soothing music in the gym, being relaxed really can aid athletic performance. Over to the New York Times.

Tight Muscles are Weak Muscles

by Scott Andrew Bird
Filed in : elsewhere

Freedom of movement.

But wait, there's more. Laree highlights a few more of the brilliant observations of Chuck Wolf. Good stuff.

Bulking : Train Hard and Eat a Ton?

by Scott Andrew Bird
Filed in : elsewhere
Tags : bulking, diet

Lee Priest in bulking mode.

Dr. Jonny Bowden questions the all-too-common bulking mentality, which essentially states 'Train hard and eat a ton'. To give you an idea of his thinking here :

I think the "eat a ton and train hard" school is kind of like practicing skeet shooting with a blindfold on. You might hit the target, but you might also pull a Dick Cheney.

Definitely something to think about.

Developing Hip Function: A Hallmark of Athleticism

by Scott Andrew Bird
Filed in : elsewhere

Hip muscles.

I love reading the Modern Forager blog, and his latest piece really shows why. Scott discusses the role of hips in athleticism.

Water Loss and Endurance Running

by Scott Andrew Bird
Filed in : elsewhere
Tags : endurance, running

The Great North Run 2008.

The Science of Sport guys are back in action, fresh from The Great North Run, held in Newcastle over the weekend. One of the questions that jumped out at me :

"Are we the only ones who think it is a bit uncanny that no matter what the distance and no matter what the conditions, when people drink to thirst they lose the same amount of weight?"

Very interesting idea.

Packing a Bike for Shipping

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling

Packed.

If you find yourself cycling in various locations, check out the 'packing a bike for shipping' tutorial over at Diagnosis Ironman. Nice one.

Joint Function and Assessment with Chuck Wolf

by Scott Andrew Bird
Filed in : elsewhere

Freedom of movement.

What can you learn in five hours with Chuck Wolf? An incredible amount. Laree Draper notes just a few of the highlights.

Indecent Intervals

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, interval training, running

Nice and steep.

Interval training and a 45 degree sand dune. Beautiful.

Carb Cycling for MMA Fighters

by Scott Andrew Bird
Filed in : elsewhere
Tags : MMA

Carbs.

Shelby Starnes takes a brief look at the idea of carb cycling. And no, cheese fries don't count.

The Bannister Approach to Goal-Setting

by Scott Andrew Bird
Filed in : elsewhere
Tags : Goal Setting, running, sports psychology

Bannister in the lead.

Got a new piece up at The Change Blog - Change Your Thinking, Change Your Fitness. Goal-setting the Roger Bannister way.

The Five Elements of Program Dominance

by Scott Andrew Bird
Filed in : elsewhere

Leg day.

What are the essential components of any training program? Over to Thib.

WSM 2008 Report from Dave Ostlund

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Dave Ostlund.

Via ChasingKaz : Dave Ostlund takes a great look at this year's WSM in Charleston WV. A good read.

3 Reasons to Lift Explosively

by Scott Andrew Bird
Filed in : elsewhere

Le Maosheng. Photo by dehwang.

Just got a chance to read this one over at T-Nation : 3 Reasons to Lift Explosively. A good read.

Strategies for Training and Competing in the Heat

by Scott Andrew Bird
Filed in : elsewhere
Tags : heat

Soldiers at the Camp Blackhorse, Afghanistan commemorative run for Sep 11.Photo via Soldiers Media Center.

The PowerBar site takes a look at a subject which is definitely applicable around here right now - training and competing in the heat and humidity.

Six of the Best Ways to Use Bands

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands

And press.

No matter what sort of training routine you're following, there's a good chance that bands would fit nicely in there. Over at EliteFTS, Josh Henkin takes a look at 6 ways to do just that. A good read.

The Art and Science of Wheelchair Basketball

by Scott Andrew Bird
Filed in : elsewhere
Tags : basketball

Wheelchair sports. Photo by gina pina.

If the movie Murderball opened your eyes to the world of wheelchair sports, you may want to check this out : the New York Times looks at Paul Schulte and The Art and Science of Wheelchair Basketball. Good stuff.

Seven Strength and Conditioning Tools for Firefighters

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning

On the way.

Over at EliteFTS, Firefighter Gym's CJ Brown takes a look at strength and conditioning training for firefighters. A good read.

Wii Fit Sitting Down?

by Scott Andrew Bird
Filed in : elsewhere

Half Moon.

Via Balance Board Blog : for anyone with no - or limited - use of their legs, this is a very promising series of experiments : use of the Wii's Balance Board whilst seated. Good stuff.

10 Ways to De-Sissify Your Kid

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

A great exercise.

Got children? Head over to Steve Maxwell's site and find out how to encourage strength-training right from the start. A great read.

A New Model for Training Between Starts

by Scott Andrew Bird
Filed in : elsewhere

Pitched. Photo by psmithy.

In Eric Cressey's latest newsletter he takes a peek into the world of baseball training; specifically the routines developed for pitchers between games. Very interesting.

Stripping Fat With Metabolic Pairings

by Scott Andrew Bird
Filed in : elsewhere
Tags : abdominal

Low bodyfat.

Over at T-Nation, Christian Thibaudeau looks at the idea of Metabolic Pairings. From the article :

The best way to create this ideal internal environment is by using a combo of one weighted, relatively heavy exercise, and one high-speed, lower load movement (an abdominal drill is also added to the mix in the more advanced versions).

Sounds like my kind of workout.

Tempo vs Speed

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Speed. Photo by millicent bystander.

Kenneth Jay takes a look at two oft-confused terms as they apply to kettlebell training : tempo and speed. Nice one.

Practical Nutrition Tips for Busy Lifestyles

by Scott Andrew Bird
Filed in : elsewhere

Fast food Thai style. Photo by René Ehrhardt.

Over at EliteFTS Shelby Starnes notes a few tips for eating well in a busy world. Good stuff.

The Relationship Between Size and Strength, Part 1

by Scott Andrew Bird
Filed in : featured
Tags : bodybuilding, powerlifting

The best of both worlds. Franco Columbu.

Whether your goals revolve around aesthetics, athleticism or obscene levels of strength, you're bound to come across the occasional bodybuilding vs powerlifting argument. Which path should you follow? Both, actually.

Olympic Lifts & Stone Training Similarities

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting, stone lifting

Catch or Lap.

The Diesel Crew's Smitty takes a look at the use of Stone Lifting as part of an Olympic Weightlifting training routine. A great read.

Dragon Twisting for Springy Leg Power

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Dragon Twist.

Just noticed a great piece over at Kettlebells Inc - Steve Cotter discusses Dragon Twisting. Nice one.

Solving Anterior Knee Pain

by Scott Andrew Bird
Filed in : elsewhere
Tags : pain

18 weeks after surgery. Photo by mikebaird.

Pain in the front of the knee is frustrating to say the least - especially when you've got a serious squat session lined up. Over at EliteFTS, Joe Heiler looks at several common causes and solutions for this very situation. Perfect.

The Importance of Diet

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Fruit and Veg.

When you're pressed for time, would you rather blow off a training session or a nutritious meal? If you're like me, the gym would win every time.

At least that used to be the case, before I read this. John Berardi takes a look at the Importance of Diet.

Easy 30

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Easy 30.

Over at Lift Kettlebells, Jeff's just posted audio for a basic 30min kettlebell workout. Oh, and it's absolutely free.

The Purposefully Primitive Manifesto

by Scott Andrew Bird
Filed in : elsewhere

Marty Gallagher.

Marty Gallagher has a new column over at Dragon Door - Iron, Mind, Cardio and Nutrition. First up : The Purposefully Primitive Manifesto. A great read.

Parts of the Pecs

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy, bodybuilding

Torso.

In this month's A Question of Strength Charles Poliquin takes a look at several common misconceptions in the weight room. Upper vs Lower pecs? A good read.

Eight Tips for Living with Ketosis

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, ketosis

Ketostix.

If you've ever tried a ketogenic diet, you know just how tough it can be. Integral Options has a collection of tips that help make things a little easier.

Incorporating the "Big Three" into Sports Training (part II)

by Scott Andrew Bird
Filed in : featured
Tags : powerlifting

Bench. Photo by A_of_DooM.

Over at EliteFTS, Chris Clark takes a look at the process of incorporating the major lifts into your routines; no matter what your athletic goals are. The 'write it down' point definitely makes a difference.

The World's Scariest Roads

by Scott Andrew Bird
Filed in : photos

Guoliang Tunnel Road, China.

Via The Adventure Blog : over at Travel and Leisure, Stephen Regenold (aka The Gear Junkie) takes a look at some of The World's Scariest Roads. On your bike.

Training the Lower Traps

by Scott Andrew Bird
Filed in : elsewhere

Trapezius.

Although a bit of serious yoke training is high on the list for many people (myself included), the lower traps are often forgotten in the stampede. Mike Robertson looks at various ways to give them a bit of love.

Flexibility for Tricking

by Scott Andrew Bird
Filed in : elsewhere
Tags : tricking

Gumby. Photo by tonymoyoy.

Via MMA Updates : TricksTutorials.com has put together some great resources on various aspects of flexibility. Good stuff.

Concurrent Strategies in Strength Training

by Scott Andrew Bird
Filed in : featured

The amazing Andy.

Over at EFS Mladen Jovanović takes a look at concurrent training - essentially a way of working toward a number of strength goals at the same time. A good read.

Planar Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : suspension training

Fitness anywhere any time. Photo via soldiersmediacenter.

Laree Draper points to an article on planar training by Fitness Anywhere's Frank Quelch. A good read.

Interview with John Brookfield

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip

John Brookfield.

A chat with John Brookfield? Good stuff.

Surging Eel

by Scott Andrew Bird
Filed in : elsewhere

Surging Eel.

Via Energy Fiend : ready for a different kind of pre-workout pick-me-up? How about some Unagi Nobori (Surging Eel).

Balancing Out Those Dietary Acids

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Handle with care. Photo by hashmil.

How's your diet - a little on the acidic side? Over at Monkey Bar Gym, Dr John Berardi looks at how to balance things out. A good read.

100 Olympic Athletes to Watch

by Scott Andrew Bird
Filed in : elsewhere

LeBron James.

I love watching the Olympic Games; especially knowing that many of the athletes have spent several years training for a single event. Time Magazine takes a look at 100 of these competitors - and there are some great names in there.

Coffee Break

by Scott Andrew Bird
Filed in : photos
Tags : coffee, still got it

Time for a coffee break.

Steve Maxwell taking it a little too easy in the article 12 Reasons to Fire Your Personal Trainer.

Massage, Hydrotherapy, and Hyperbaric Oxygenation

by Scott Andrew Bird
Filed in : elsewhere
Tags : massage, recovery

Swedish Massage - love it. Photo by Eggybird.

Over at EliteFTS Nathan Williams takes a look at the literature on 3 common recovery techniques : Massage, Hydrotherapy, and Hyperbaric Oxygenation. Good stuff.

Prison Workout

by Scott Andrew Bird
Filed in : elsewhere

Nice and simple. Photo by Abdallah.

Mark notes the benefits of the 'prison workout'. Limit your options, broaden your results. A great read.

3 Minutes at a Time

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning

Cheetah.

Chris notes an interesting line from Walking - the Complete Guide to the Complete Exercise by Casey Myers :

In today's wild animal kingdom, running is used only as a survival gait. Dr Lovejoy said he doesn't know of any animal that runs more than 3 minutes at a time in its natural environment.

Definitely something to think about.

Perform Better Highlights

by Scott Andrew Bird
Filed in : elsewhere
Tags : seminar

Scott, Nate, John and Craig.

Nate Green and Dr. Clay Hyght take a look at several highlights from the recent Long Beach Perform Better seminar. Very interesting.

Mind Armor

by Scott Andrew Bird
Filed in : elsewhere
Tags : sports psychology

Headgear.

Fight Geek notes a great piece by Scott Sonnon over on the RMAX site - Mind Armor: Building a Mind to Match Your Body. Love it.

Hip Rotation, Core Strength and Baseball

by Scott Andrew Bird
Filed in : elsewhere

Justin Morneau.

Eric Cressey takes a look at a couple of the abilities on display during the MLB Homerun Derby the other night. Good stuff.

Muscle Fatigue and the Brain

by Scott Andrew Bird
Filed in : elsewhere
Tags : brain

Brain.

Via LAHF : where does muscle fatigue begin? In the brain. Very interesting read.

Eat to Maximize the Benefits of Your Training

by Scott Andrew Bird
Filed in : elsewhere

Cycling leg of the 2006 Commonwealth Games triathlon. Photo by jimmyharris.

The Powerbar site notes the benefits of eating well in between events, not just on the competition days themselves. A good read.

Louie Simmons On Teen Lifting

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting, Training Concepts & Strategies

Louie Simmons.

Via Aggressive Strength Magazine : Louie Simmons takes a brief look at teenage powerlifting; as well as a couple of great ways to use foam sheets in your training. Good stuff.

The Thib System

by Scott Andrew Bird
Filed in : elsewhere

Nice and Heavy.

Christian Thibaudeau continues his 'Thib System' series over on T-Nation; this time looking at Training Frequency and Rest Periods. A great read.

Learn to Sweat It Out

by Scott Andrew Bird
Filed in : elsewhere
Tags : heat

Marathon de Paris 2008. Photo by Vick the Viking.

Via Basic Pursuits : the New York Times notes the benefits of sweating during outdoor exercise in the heat. Definitely something to think about.

Your First Meet

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Yes, he's done that once or twice.

Mike Robertson kicks off what should be a good series - Your First [Powerlifting] Meet. A great read.

Human Anatomy FAQ

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy

What lies beneath - from an exhibition at Montréal Science Centre. Photo via jurvetson.

Following on from the human movement terminology piece, Laree Draper presents a great Human Anatomy FAQ. Another keeper.

Might As Well Jump

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Clearing the box.

Chris Clark notes the value of a simple jumping routine in your training. Good stuff.

9 Great Secrets of Training Success

by Scott Andrew Bird
Filed in : elsewhere

Yep, years of hard work pay off.

Training tips from Dave Tate (part II here). Need I say more? A great read.

Ketones and the Primal Blueprint

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, ketosis, low-carb, Primal

Ketostix.

What exactly is ketosis, and how does it relate to a low-carb diet? Mark takes a look.

Recovery via Fondling

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing, massage, recovery

Boxing ring, Thailand. Photo by Fight Geek.

Fight Geek notes the beauty of a bit of ~~fondling~~ Thai Massage after a serious training session. Good stuff.

Matt Kroczaleski on Keepin' Lean

by Scott Andrew Bird
Filed in : elsewhere

Matt Kroczaleski.

Over on EliteFTS, Matt answers an interesting question regarding weight gain. A rapid bulk, or a slow gain?

Metabolic Momentum

by Scott Andrew Bird
Filed in : elsewhere

There's a camera inside my fridge. Photo by Sontra.

Metabolic Momentum - simple concept, major implications. Over to Mike Robertson.

Human Movement Terminology

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy

Human planes of motion.

Know your proximal from your distal? Adduction from abduction? Laree Draper has compiled a handy reference for a number of these terms. Definitely one to bookmark.

The Art of the Choke

by Scott Andrew Bird
Filed in : elsewhere
Tags : MMA

BJ Penn and Joe Stevenson. Photo by Jon Super.

Via the Ultimate Fighter Forum : The art of the choke. A good read.

What is a Target?

by Scott Andrew Bird
Filed in : elsewhere

Target.

Target Focus Training explores. Very interesting.

Attitude and Passion

by Scott Andrew Bird
Filed in : featured

Training in Thailand.

Just a taster of upcoming goodness from Fight Geek's Thailand trip : a look at two of the qualities he noticed in successful nak muays - attitude and passion. A good read.

Turmeric: A Spice for Life

by Scott Andrew Bird
Filed in : elsewhere
Tags : diabetes

Turmeric. Photo by Alastair Bird.

Mark notes a promising study on a suspected benefit from high-dose turmeric consumption - reduced Type II Diabetes risk. Sounds good.

Off-Road Triathlons: Five Tips for a Faster Off-Road Bike Leg

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling, endurance

Off road.

On the PowerBar site : an interesting piece on triathlons' off-road bike leg. A good read.

Mangosteen : The Next Wonderfruit?

by Scott Andrew Bird
Filed in : elsewhere

Mangosteen carnage. Photo by tsc traveler.

Via Slashfood : I've never tried Mangosteen, but it's definitely time to change that. Sounds great.

Tricks of the Trade

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Mueller Stickum Spray.

Chris Clark takes at look at several 'tricks of the trade' when it comes to powerlifting meets. And yes, your favourite adhesive spray is definitely part of it.

Beast Building III : Mirror Time

by Scott Andrew Bird
Filed in : elsewhere

Christian Thibaudeau.

Christian Thibaudeau brings out part III of the 'Beast Building' series - Mirror Time. A great read.

Benefits of Altitude Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : breathing

Edmund R. Burke's High-Tech Cycling.

Via Triathlon Training Notes : Edmund Burke notes some of the physiological benefits of altitude training. A good read.

The Definitive Guide to Grains

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Wheat. Photo by Bern@t.

Should grains feature in a healthful diet? Mark takes a look.

The "Training Error:" The Root of Most Injuries

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury prevention, running

2006 Chicago Marathon. Photo by daningram67.

The Science of Sport takes a brief look at the idea of running after a period of little training. A good read.

Corrective Exercise Rehab Report

by Scott Andrew Bird
Filed in : elsewhere

Before.

If you identify with any of the minor frustrations listed here (actually, it's part of a much longer list); you'll be pleased to know that the corrections can be quite simple. Laree Draper reports on her own progress.

Getting Into The Zone

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

CrossFit Journal #21.

CrossFit Northeast England points to a good intro to the Zone Diet - right back in issue 21 (May 2004) of the CrossFit Journal. Good find.

How to Decide on a Supplement Program

by Scott Andrew Bird
Filed in : elsewhere

Nutritional supplements. Photo by Clean Wal-Mart.

Laree Draper takes a look at a few things to keep in mind when creating a supplement program. A good read.

Running After 40

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Fauja Singh.

If you're in the 'older and wiser' group and the 'Keeping Fit At Any Age' article got you thinking about running, check out this piece on About : Running After Age 40 - How to Prevent Injuries and Improve Performance. A good read.

Keeping Fit At Any Age

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Powerlifter Helen Zechmeister at 91. Photo from Growing Old Is Not For Sissies II, by Etta Clark. Highly recommended.

Over at Fight Geek : are you ever too old to get in shape? Not at all.

When You're Fatigued, What Gives Out First?

by Scott Andrew Bird
Filed in : elsewhere
Tags : breathing

Oxygen. Photo by acme.

This snippet from Dr Michael Yessis is definitely something to think about :

... contrary to popular opinion, it is not always the cardio-vascular system that gives out first, it is the respiratory system ...

Very interesting indeed.

Climbing Your Own Personal Everest

by Scott Andrew Bird
Filed in : elsewhere

Western face of Mt Everest, Nepal.

Martin Rooney wraps up the superb Climbing Your Own Personal Everest series (part I,II,III,IV,V and VI). A great read.

Get the Most out of Strength Training

by Scott Andrew Bird
Filed in : elsewhere

Anders' Home Gym. Nice and simple.

Anders Eriksson explains how to get the most out of strength training - beginning with your choice of goals. A good read.

The Partial Deadlift and Why its Beneficial to Fighters

by Scott Andrew Bird
Filed in : exercises
Tags : partial

Derek Boyer - partial to a partial.

Mike Bruce takes a look at my own favourite exercise - the Partial Deadlift. Love it.

The Secret to Faster Transitions

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling

Cycling leg of 2006 Commonwealth Games triathlon. Photo by jimmyharris.

What's the secret to faster triathlon transitions? Practice. Carol explains.

The Intervening Terror

by Scott Andrew Bird
Filed in : elsewhere

Reign of Terror. Image via darkpatator.

Tim Larkin takes a look at a particularly notable aspect of any street fight - the 'intervening terror'. A good read.

Training Tip : Atlas Stones

by Scott Andrew Bird
Filed in : elsewhere
Tags : stone lifting, strongman

Canadian strongman Hugo Girard.

The Diesel Crew's Smitty has a deceptively simple training tip for stone work :

Here is a stone training tip guaranteed to help your athletes transition from conventional training means to non-conventional / strongman training.

You will find your athletes who have been trained primarily trained in deadlifts only, have a hard time stabilizing and adjusting to implements that are not fixed, rigid or lifting in close proximity to their own center of gravity.

The solution? Shorten the range of motion. I just finished a workout with one of my wrestlers who couldn't budge the 160 stone off the ground (at 155 lbs bw), but he can deadlift a lot more than that.

So I lifted the stone on top of one of my tractor tires and had him perform hip extensions for sets of 6-8. This not only conditions his hips and lower back for this position, but also his biceps.

Love it.

The Transformation of Bartl

by Scott Andrew Bird
Filed in : elsewhere

Chris Bartl.

In the 'physique transformation' stakes, this one's truly impressive. As for the 'life transformation', well, it isn't bad at all. A great read.

The Importance of Mobility Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility, still got it

Steve Maxwell. Photo by Tricia Dong.

Over at Monkey Bar Gym, Steve Maxwell takes a look at mobility training - and its role in musculo-skeletal health. A good read.

Mobility First

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility

Gymnastic work atop a Land Rover. Photo by wili hybrid.

Interesting comment from Scott Sonnon :

Mobility focuses on giving back pain-free, highly-energized, quality of movement. Neither cardio nor strength can do this, and actually, they do the opposite: any load bearing movements accumulate damage in connective tissue, including but not limited to, your joints. Without recovering from and compensating for those activities, we accelerate the aging process. And we are as old as our movement - as old as our joints - as old as our connective tissue.

Definitely something to think about.

A Blur of Hands, Spokes and Determination

by Scott Andrew Bird
Filed in : elsewhere

Josh George. Photo by Erik S. Lesser.

The New York Times takes a look at wheelchair athlete Josh George. An amazing guy.

The Stretch Reflex

by Scott Andrew Bird
Filed in : elsewhere

Bench training.

Dr. Michael Yessis takes a great look at using the Stretch Reflex. Definitely a keeper.

The Dark Side of Goals

by Scott Andrew Bird
Filed in : elsewhere
Tags : Goal Setting

Lost in a corn maze. Photo by chynna67.

Over at TDA Training, Fight Geek looks at the 'Dark Side' of goal-setting - being realistic. Love it.

Top 10 Extreme Vacations

by Scott Andrew Bird
Filed in : elsewhere

Heli-skiing.

Via The Adventure Blog : some of these sound great. The Top 10 Extreme Vacations.

Using Exercise to Balance the Nervous System

by Scott Andrew Bird
Filed in : elsewhere

Dr. McLaughlin's Electric Belt - originally published Sunday, January 14, 1900. Image via India Amos.

The Natural Path Health Center's Dr. Chad Oler has an interesting article over at Monkey Bar Gym - Using Exercise to Balance the Nervous System. Good stuff.

Barefoot Parkour

by Scott Andrew Bird
Filed in : elsewhere
Tags : parkour

Lose the shoes. Photo by BohPhoto.

Ever tried a spot of Parkour without your shoes? Zac explains why it's not such a crazy idea.

Back Squats and Overhead Throwers

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip

David Riske, from Adam Bales' Evolution of a Pitch.

Just noticed an interesting snippet from Eric Cressey :

Q: You don't like back squats for overhead throwers, is this because of anterior instability or some other reason?

A: In a word, yes; anterior stability is so crucial for a pitcher that I'm not tempted to push it. Then again, that's the short version - and it also assumes that the lifter is using a closer-grip, which mandates more external rotation.

Of course, there's slightly more to it than that; as he explains. Good stuff.

Mobility, Stability and Flexibility

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility

Anybody seen my legs? Photo by carpe icthus.

Coach Steer takes a brief look at 3 terms which are often confused : mobility, stability and flexibility. A good read.

Get Some Nuts

by Scott Andrew Bird
Filed in : elsewhere

Get some nuts. Photo by steffenz.

As Mr T fans will happily declare, every day is a great day to 'get some nuts'. Or dried fruit. Or seeds.

And yes - as Mark briefly notes - there's a difference. A good read.

Incorporating Isometrics into the Big Lifts

by Scott Andrew Bird
Filed in : elsewhere
Tags : isometrics

Got long levers? Try this. Steve Reeves : Photo via IOL.

James Chan takes a brief look at 3 variations of lower-body exercises that naturally put a little stress on the upper body. In a good way, of course.

How Does Your Culture Move?

by Scott Andrew Bird
Filed in : elsewhere

Mateship.

It's always interesting when an outsider analyses your culture - no matter where you're from. Scott Sonnon takes a brief look at the Australian concept of 'mateship', and how that influences movement patterns. Definitely something to think about.

The Weighting Game

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting

Weight room at University of Idaho. Photo by thompsonian.net.

Via Maspik Teruzim : the Jerusalem Post takes a brief look at Olympic Weightlifting. A good read.

Nap Time

by Scott Andrew Bird
Filed in : elsewhere
Tags : sleep

Does this picture make you yawn? May be time for a short nap. Photo by Sir Mervs.

Via Digg : the Washington Post takes a brief look at the benefits of napping (and yes, I'm still biphasic). Any regular nappers out there?

Drink To Your Health

by Scott Andrew Bird
Filed in : elsewhere

Drinking Water. Photo by Darwin Bell.

Carmichael Training Systems takes a good look at fluid intake, both during and around workouts. A great read.

Being Breathed Or Barely Breathing?

by Scott Andrew Bird
Filed in : elsewhere
Tags : breathing

Breathe Via Scott Sonnon : Rick Wilson asks a very revealing question regarding breathing during fights. Are you 'being breathed' or 'barely breathing'? Definitely something to think about.

Getting To 'Pain Free'

by Scott Andrew Bird
Filed in : elsewhere
Tags : pain

Tiger Balm. Photo by liewcf.

Laree Draper notes a number of great resources for corrective exercises and rehab work. If you've ever attributed pain or inflexibility to simply getting older, check them out.

10 Ways To 'Get Primal'

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, Primal

Primal Roar. Photo by kaimar.

Mark notes 10 ways to get a little closer to fitness and health. Perfect.

Functional Power Training for Wrestlers

by Scott Andrew Bird
Filed in : elsewhere
Tags : wrestling

Wrestling.

How does Jason Hanisak train his wrestlers? Like this. A good read.

Qualities of a Good Teacher

by Scott Andrew Bird
Filed in : elsewhere

Dr Kathryn Woodall.

Whether you're looking for someone to help you gain strength, shed some fat or learn a new skill, there are several things to look for. Dr Kathryn Woodall explores the qualities of a good teacher.

Eyesight - The Extra 1%

by Scott Andrew Bird
Filed in : elsewhere
Tags : rugby, sight

Testing. Photo by Paul Keleher.

Chris notes an interesting piece in The Guardian, looking at the England Rugby coach's decision to employ a visual awareness expert. Very interesting idea.

This line caught my attention :

"Nothing," Calder pointed out, "can happen on a sports pitch until the eyes have done their work."

A great read.

John Alvino on Fat Loss

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss

John Alvino.

Smitty chats to fitness coach John Alvino on his slightly unorthodox approach to fat loss. A good read.

It's in the Hands : Increase Your Bodyweight Pistol Strength

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Give him a big hand. Photo by Hanaan Rosenthal.

Just noticed an interesting tip in the latest edition of the Power by Pavel newsletter :

Descend into the pistol with your palms facing down. The moment you start driving up, extend your wrists and fingers. In other words, tilt your palms back and lift your fingers while pushing forward with your triceps. Do it with tension.

The technique works because the pistol is an exercise in extension and all of your extensor muscles are hooked up to the same loop.

Definitely something to think about.

On Freud's Couch

by Scott Andrew Bird
Filed in : elsewhere

The Tao of B.

Rick mentioned this book a while ago as the source of the inventive Kettlebell Beaker (great exercise) - Glenn Buechlin's 'The Tao of B'. If you're still thinking about it, here's an excerpt : On Freud's Couch. A great read.

The Basics of Grappling

by Scott Andrew Bird
Filed in : elsewhere
Tags : grappling, martial arts, MMA

Brazilian Jiu-Jitsu. Photo by Christian Bueno.

Yoon points to a post on the BS forums on the basic tenets of grappling. A good read.

Shoulder Range of Motion and Thoracic Mobility

by Scott Andrew Bird
Filed in : elsewhere
Tags : shoulders

Warning - this is harder than it looks. Photo by Kris Krüg.

Laree Draper takes another great look at shoulder ROM. If your shoulders are tight (mine certainly are), read on.

Beast Building, Part 1

by Scott Andrew Bird
Filed in : elsewhere

One PR coming up.

Thib kicks off the 'Beast Building' series with a great one; a look at the 'Jacking you up' phase of the program. Excellent.

Fear Removal (Using the 'Spider Technique')

by Scott Andrew Bird
Filed in : elsewhere

Spiders are fascinating. Here's a Jumping Spider (Salticidae) - photo by Kilarin.

Scott Sonnon looks at a great way to eliminate your fears, and get a solid aerobic workout at the same time. Very interesting idea.

What is Hip Rotation?

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy

Maria Fernanda Urbaez. Photo by Michael E. Johnston.

Commonly misunderstood, well explained. Laree Draper takes a look at hip rotation.

Glute-Ham Raise Progressions

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Beginning the Glute-Ham Raise. Photo via EliteFTS.

Mike Robertson takes a brief look at progressions for the Glute-Ham Raise. Great exercise.

Push-Ups Giving Women a Bad Rep

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Push-ups. Photo by Urban Mixer.

Via Fitness Fixation : Kelly Mills takes a look at the humble push-up. A good read.

28 Days, 14 Missions, 1 Ripped Physique

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, low-carb

Sweet Italian turkey sausage.

Another good read from Chris Shugart - 28 Days, 14 Missions, 1 Ripped Physique. Of particular note :

If you choose to buy a book of "healthy" recipes, keep these thoughts in mind:
1. If the cookbook is for low-fat or "light" cooking, beware of recipes with tons of sugar, sugar-like ingredients, and flour. Sugar and flour are indeed "fat free" but will of course make you fat and wreck your health.

2. If the cookbook is "low carb" beware of calorically dense recipes: lots of butter and other sources of dietary fat. Again, these are low-carb but not necessarily low calorie. Also, some of these books take it too far and can be "veggie-free" which isn't necessary on a low-carb plan.

Good stuff.

How to Build a Squat

by Scott Andrew Bird
Filed in : elsewhere

Nick Bruckner.

Rif notes his latest piece on DragonDoor - How to Build a Squat. A good read.

Bench Shirt Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Bench shirt training.

Wondering how to train in your bench shirt? Southside Gym's Matt Rhodes has a few suggestions.

An Impeccable Mind

by Scott Andrew Bird
Filed in : elsewhere
Tags : sports psychology

Andy Sonnanstine.

Via Pitching Tips for Baseball Success : a very interesting look at the 'impeccable mind' of the Tampa Bay Rays' Andy Sonnanstine. Although they're obviously discussing baseball here, his approach applies to almost any physical endeavour. A good read.

Fined for Grunting in the Home Gym

by Scott Andrew Bird
Filed in : elsewhere
Tags : home gym

Unnecessary Noise Prohibited. Photo by Jakob Lodwick.

Unnecesary Noise Prohibited. Photo by Jakob Lodwick.

Via Tanya : making too much noise in your own home gym? If this is anything to go by, quite possibly.

Strength, Skill and Stopping Power

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Frank DiMeo.

Via Napalm's Corner : more goodness over at the Diesel Crew site. Frank DiMeo's Strength, Skill and Stopping Power [60kb, .pdf].

10 Challenging Bodyweight Exercises

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Jim Bathurst performing a jumping pistol

Just put a guest article up on the Fight Geek site - 10 Challenging Bodyweight Exercises. Any that you'd add?

Pressing the Kettlebell Handle into the Palm

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells, pain

Pisiform Another good one from Scott Sonnon; solving one of the more common causes of hand pain from kettlebell training.

That Heel Thing

by Scott Andrew Bird
Filed in : elsewhere

Barbell Squat The Iron Maven shares a few thoughts on 'that heel thing' in relation to squatting. Definitely something to think about.

Cosgrove's Five Ah-Ha! Moments

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling, running

An exhausted Lance Alwyn Cosgrove shares a handful of epiphanies from his training career. A great read.

Up for a Quickie?

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

One-armed preacher curl Thib takes a look at a few ways to get those forgotten 'mirror muscles' up to scratch. Beginning, of course, with the biceps.

Want Perfect Flow?

by Scott Andrew Bird
Filed in : elsewhere
Tags : yoga

Flow Scott Sonnon posts an excellent essay by Wakil Mushtaq Ali Al Ansari, looking at the historical and practical implications of flow. Definitely one to bookmark.

Tricking Article in Suit Yourself Magazine

by Scott Andrew Bird
Filed in : elsewhere
Tags : tricking

Via FlipCatch : the current issue of Suit Yourself Magazine takes a brief look at tricking. A good read.

Testing Your VO2 Max

by Scott Andrew Bird
Filed in : elsewhere

Testing I've never really considered tesing my VO2 Max, but this piece by Charlotte (The Great Fitness Experiment) - and her own numbers - may just change that. Very interesting idea.

Fitness Trainer Wins Age Row Case

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Celia Powis wins Demonstrating that age shouldn't be any barrier to fitness training, 70-year-old Celia Powis has been allowed to continue her work at the Worthing Leisure Centre. Definitely a good thing.

Getting a Handle on Weight Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Pavel with kettlebell Dave Whitley notes a short piece in the WSJ on kettlebell training. Great to see.

Stealing From the Pros: Back Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight, neck, yoke

Jay Cutler What can natural athletes learn from bodybuilders? Back training for a start. Jimmy Smith investigates.

The Benefits of Neutral-Grip Floor Presses

by Scott Andrew Bird
Filed in : video
Tags : grip

Via Eric Cressey : this is a very interesting idea - using a neutral grip for floor presses. Definitely worth thinking about.

Ancestral Human Diet

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, paleo

Chris points to an interesting piece [76kb, .pdf] on the Ancestral Human Diet; often referred to simply as the 'Paleo Diet'. Wade in.

10 More Things to do With a Barbell in the Corner

by Scott Andrew Bird
Filed in : elsewhere

Barbell Get-up Sit-up Just when you thought there were only 29 things to do with a barbell in the corner, along come 10 more. Some great ideas in there.

Utilizing Snow instead of a Gym

by Scott Andrew Bird
Filed in : elsewhere
Tags : snow

Ploughing snow Blaine continues this month's series on making your own gym equipment with a look at Utilizing Snow instead of a Gym. A good read.

Let's Get Nasty

by Scott Andrew Bird
Filed in : elsewhere

Deadlift Play with heavy stuff, pack on muscle. Simple concept - great read.

Olympic Athletes Allowed to Blog from Beijing

by Scott Andrew Bird
Filed in : elsewhere

Blog Via Run to Win : ESPN notes that Olympic athletes will now be able to blog during the games in Beijing (with restrictions, of course). Should be good.

How Fit Are You?

by Scott Andrew Bird
Filed in : elsewhere

Athletic skill levels Sally points to a great series of benchmarks over at CrossFit Seattle. As you might expect, these are somewhat tougher than the usual fitness magazine fodder. Good stuff.

Kareem Abdul-Jabbar on Core Fitness

by Scott Andrew Bird
Filed in : elsewhere

Via the Chicago Tribune : Kareem Abdul-Jabbar is writing a series for the LA Times, beginning with a look at the all-important area of core training. A great read.

What Causes Muscular Fatigue?

by Scott Andrew Bird
Filed in : elsewhere
Tags : recovery

Running Via Fitness Banter : the New York Times takes a look at Muscle Fatigue - causes and possible treatment. A good read.

Recovery Methods 101 : Hot Yoga, Hot Tubs, and Other Essentials

by Scott Andrew Bird
Filed in : elsewhere
Tags : recovery, yoga

Yoga class Words of wisdom from Dan John. A great read.

The Ankle Paradox

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury prevention, running

Keep on running Ready to build a pair of indestructable ankles? Jimmy Smith offers a few thoughts. A good read.

Turning the Aisle into a Gym

by Scott Andrew Bird
Filed in : elsewhere

Via Running Down a Dream : Remember the in-flight exercises we mentioned a while back? Infectious diseases specialist Dr Charles Van Der Horst takes that a step further; using the aeroplane's aisle for lunges, push-ups and crunches (followed by a sponge bath using several of the steamed towels). Brilliant.

Filling in the Holes

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells, Training Concepts & Strategies

Kettlebell windmill Ready to fill in the gaps in your training? Over to Josh Henkin.

Strengthening your Kettlebell Press

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands, kettlebells

Band kettlebell press Steve Reishus offers a couple of interesting thoughts on the subject of strengthening your kettlebell press (especially when you're moving up to a heavier bell). The band kb press (pictured) is definitely a keeper.

Anaerobic Exercise leads to HGH

by Scott Andrew Bird
Filed in : elsewhere
Tags : sprinting

Beach sprint Via LAHF : Mark Sisson has another nice post regarding the connection between lactic acid production and Human Growth Hormone. A good read.

Speed of Movement in Training

by Scott Andrew Bird
Filed in : elsewhere

Pyrros Dimas A great article by Steve Reishus - Speed of Movement in Training. A good read.

The 8-Week Calf Blitzkrieg

by Scott Andrew Bird
Filed in : elsewhere

Calves Chad Waterbury takes a look at calf training. If you're like me, the calves get worked as a by-product of other exercises. Time to give them some direct attention.

Getting Started on the Rings

by Scott Andrew Bird
Filed in : elsewhere
Tags : rings

Gubernatrix demonstrating a Vertical Row on the Rings Looking to start a little Ring training? Glorious things - love 'em. So does Sally.

Shortness of Breath

by Scott Andrew Bird
Filed in : elsewhere
Tags : breathing

Catching breath Via Napalm's Corner : Always seem to be catching your breath? Frank DiMeo explains why.

The Road to the Human Flag

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

The Human Flag. Photo by Carlos Lorenzo. Jason Kirby is determined to get the Human Flag. Here's a look at how he's doing it. Good stuff.

Seven Principles for Better Program Design

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training Concepts & Strategies

Arthur Jones Over on EliteFTS, Charles Staley takes a look at the Seven Principles for Better Program Design. A good read.

From Brain to Biceps

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy, bodybuilding, brain

Arnold.

Chad Waterbury takes a look at the processes inbetween the mind and muscle. A good read.

Do you Work Out or Train?

by Scott Andrew Bird
Filed in : elsewhere

Over to Personal Trainer Joe Sarti.

Non-Cardio Fat Loss

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss

Frank Zane Smitty has a good article up on Mens Fitness regarding fat loss the real way - without cardio. Enjoy.

The Explorer

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight, children, history

Boxing Kat Kat has a nice piece up at Jen's Gym, which includes the following observation :

In elementary school, I was the only girl who could climb the knotted rope at the fire station, and I did the flexed-arm hang for longer than any girl in the county, they said. I did the hand-over-handle bars until I grew too tall.

(I mention these things because there are kids out there like this right now, and maybe you can spot them and guide them to opportunity. I think adults take kids' playing for granted, especially girls, and can overlook natural inclinations that could blossom with the right environment. So I pass on this tiny flag.)

Definitely something to think about.

16 Ways to Maximize your Glute Ham Raise

by Scott Andrew Bird
Filed in : elsewhere

GHR This is good stuff. Over to Dave Tate.

Applied Nutrigenomics

by Scott Andrew Bird
Filed in : elsewhere
Tags : nutrition

Dr. Ahmed El-Sohemy Nutrigenomics (aka nutritional genomics or nutrigenetics) is the fascinating study of how the foods we eat interact with our genes to produce our current health. Dr John Berardi chats to the leader in this branch of nutritional science - Dr Ahmed El-Sohemy. Excellent.

Train Your Deadlift For Your Body Type

by Scott Andrew Bird
Filed in : elsewhere

Jeff Lewis at 540lb. Photo via EFS. C.S. Sloan has a good article up on Dragon Door - regarding deadlift training. Specifically, how to alter your deadlift training to suit your body type. Good stuff.

The 2008 Fat Loss Roundtable, Part I

by Scott Andrew Bird
Filed in : elsewhere
Tags : low-carb

Low bodyfat Is 2008 the year of low carb, low fat or something else entirely? A good read.

Relaxed Tension for Fighters

by Scott Andrew Bird
Filed in : elsewhere

Over on the Dragon Door site, Brian Copeland looks at the importance of mastering the skills of relaxation and tension. A great read.

What's it like to snatch a kettlebell 1,000 times?

by Scott Andrew Bird
Filed in : elsewhere
Tags : clubs & maces, grip, kettlebells, leverage

Performing the kettlebell snatch Over to Catherine Imes.

Ready for Restoration?

by Scott Andrew Bird
Filed in : elsewhere
Tags : recovery

Ice bath John Paul Catanzaro explains how. A great read.

Pump Down the Volume

by Scott Andrew Bird
Filed in : elsewhere

Franco demonstrating the dumbbell fly Christian Thibaudeau takes a very interesting look at low volume training. A good read.

Using the Nintendo Wii for Weight Loss

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing, quantified self

Wii Sports The Science of Sport takes a look at claims being touted by console manufacturers (particularly the aura surrounding the Wii), and who's making them. A good read.

And the Toughest Sport is ...

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing

Muhammad Ali Knocks Out Sonny Liston, Lewiston, Maine, May 25, 1965 Via The Chalk Bucket : The toughest sport in the world? Boxing. According to ESPN, at least.

Jesse Marunde (1979-2007)

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Rick points to a good piece over on ESPN looking at the life - and tragic passing - of Strongman Jesse Marunde. An incredible guy.

The Man's Just Too Strong For Words

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Tom points to a nice piece on champion bodybuilder John Grimek. A good read.

IAAF Says 'no' to Pistorius

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

Oscar Pistorius Of course, there's a little more to it than that. The Science of Sport takes a look at this unusual situation.

A good read.

The Boys are Back in Town : the A-Team Movie

by Scott Andrew Bird
Filed in : elsewhere
Tags : film

A-Team The long-rumoured A-Team movie is finally in pre-production. Love it.

Crossfit London Ring Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : rings

Crossfit London Ring Training Via the Ringtraining newsletter : Crossfit London's Andrew Stemler takes a detailed look at how they use Rings in their training. A good read.

NB : The 'Easy Ring Training' PDF (linked in the article) is also well worth a look. Enjoy.

Phoenix Theory

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss

Phoenix Ready for physical transformation? Chris Shugart tells the story. A good read.

Analysis of HST

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

German bodybuilder Boris Kleine.

James Chan takes a brief look at HST - Hypertrophy Specific Training. Good stuff.

Innoculate Yourself Against DOMS

by Scott Andrew Bird
Filed in : elsewhere
Tags : recovery

Muscle soreness Just noticed an interesting snippet over on Shaf's Corner - innoculating yourself against DOMS. Tabata work is great.

Calculating Your Max Reps

by Scott Andrew Bird
Filed in : Scripts, tables and calculators
Tags : calculators

Arnold pressing Via Ripped Corner : Calculating repetition maximums.

Boyer Coe on Arthur Jones

by Scott Andrew Bird
Filed in : elsewhere

Via Physical Strategies : Boyer Coe on Arthur Jones [1.2mb, .pdf]. A good read.

The Benefit of Backward Rep Counting

by Scott Andrew Bird
Filed in : elsewhere
Tags : sports psychology

Charles Poliquin's Questions of Strength column always contains some excellent tips. One of the snippets in the December piece concerns the value of counting reps in reverse.

In short - it makes it easier to focus on the task at hand, and there's much less in the way of negative self-talk. Nice one.

Dynamic Sledge Warm Up

by Scott Andrew Bird
Filed in : elsewhere
Tags : sledgehammer training

Jim Smith with Sledgehammer It's definitely the right time of year here to do some outdoor sledgehammer work. Here's a great way to begin things - Jim Smith's Dynamic Sledge Warm Up [568kb, .pdf]. Superb.

Still Doing Crunches?

by Scott Andrew Bird
Filed in : elsewhere
Tags : abdominal

Crunch After watching Steve Cotter's superb Encyclopedia of Kettlebell Lifting DVDs, Jason is again questioning the value of the humble abdominal crunch. I have to say, I agree entirely.

Muscle Cramps Part 1: Theories and Fallacies

by Scott Andrew Bird
Filed in : elsewhere

Over at The Science of Sport Ross takes a fascinating look at muscle cramping. How much of a role does 'salty sweat' really play? A great read.

Healing the Hips

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury, pain

Hips Eric Cressey has a sensible solution for dealing with the most common form of hip pain. And no, it doesn't include taking any time off training.

Non-Sexy Training and Nutrition

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Mmm Looking at my recent diet, I see I've strayed somewhat off the track. Time to rectify that - with a little help from Alwyn Cosgrove and Mike Roussell.

A good read.

The Virgin

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Squatting Getting ready for your first powerlifting meet? The Shaac's Dickie White shares a few things that may just help out.

Cables to Enable

by Scott Andrew Bird
Filed in : elsewhere

John Grimek Via Physical Strategies : Tom points to a nice article - Cables to Enable, by John McKean - over on the Strandpulling forum. Enjoy.

Things you should know.

by Scott Andrew Bird
Filed in : elsewhere

Via Rif's Blog : A good piece by the one-and-only Louie Simmons. Things you should know [124kb, .pdf].

Sudden Death During Exercise

by Scott Andrew Bird
Filed in : elsewhere
Tags : cholesterol

Collapse The Science of Sport takes a look at a phenomenon which has attracted its fair share of media attentioned recently - sudden death during exercise. Although it's a terrible thing, the article makes a very important point :

regular exercise protects the heart. It lowers cholesterol, improves cardiac function, and increases life expectancy and quality of life.

and

[the] overall chances of this (sudden death during exercise) happening are still lower than for the inactive population.

A good read.

Stretching May Increase Strength

by Scott Andrew Bird
Filed in : elsewhere
Tags : stretch

Via FitSugar : MSNBC notes another study on the positive aspects of regular stretching - possible strength gains. It's all good.

What's Your Favourite Running Surface?

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

Running over sand dunes Over at The Fit Club there's a brief look at the pros and cons of various running surfaces. What's your favourite?

Kettlebell Exercise Demonstration Videos

by Scott Andrew Bird
Filed in : video
Tags : kettlebells

KB exercise demonstrations There's a great collection of kettlebell exercise demonstration videos over on the Kettlebell Inc site. Enjoy.

The Ultimate Legs Program

by Scott Andrew Bird
Filed in : elsewhere

Tom Platz Over on T-Nation Scott Abel takes a great look at some serious leg training. Think you already know how to work your legs? Think again.

The Intermediate Deadlift Cycle

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Mike Robertson takes a very interesting look at designing a deadlift program for intermediate lifters. If you're like me, the beginner gains have disappeared and Elite status is many hard years away. This is perfect.

WSM 2007 Report from Dave Ostlund

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Dave Ostlund and 400lb friend Via Napalm's Corner : Dave Ostlund reports from the front lines of this year's World's Strongest Man competition. Good stuff.

How Strong Are You?

by Scott Andrew Bird
Filed in : elsewhere

John Brzenk Via Physical Strategies : a gathering of armwrestling PRs. How do you measure up?

Jeffrey 'Lord Minimus' Hudson

by Scott Andrew Bird
Filed in : elsewhere

Jeffrey 'Lord Minimus' Hudson The Human Marvels outlines the life of the extraordinary Jeffrey Hudson - better known as 'Lord Minimus' - who was an astonishing 18" tall. A good read.

What Makes a Lifter Hardcore?

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Chad Aichs.

I once saw an interview with Gene Wilder that included the idea 'you only fight hard for the things you really believe in'. In that case, powerlifter Chad Aichs is most certainly Hardcore.

The HIIT Revolution for Fat Burning Success

by Scott Andrew Bird
Filed in : elsewhere
Tags : interval training

Starting line.

Integrated Evolution's Troy M. Anderson takes a great look at the fat-burning abilities of a HIIT session. A very good read.

Alan Khan Interview - part II

by Scott Andrew Bird
Filed in : interviews
Tags : boxing

Alan Khan's Speed Bag Bible Jedd points to the second part of his interview [.pdf, 200kb] with undisputed Speed Bag King - Alan Khan. A great read.

Row Right: Get More Bang for Your Back

by Scott Andrew Bird
Filed in : elsewhere

Big Ron No matter which style of rowing you favour, there's a right way to go about it. Mike Robertson takes a great look at how to Get More Bang for Your Back.

Top Ten and a Half Training Tips for Martial Arts

by Scott Andrew Bird
Filed in : elsewhere
Tags : martial arts

Over at EliteFTS, Alwyn Cosgrove takes a look at the Top Ten and a Half Training Tips for Martial Arts. The 'half' is definitely something to think about.

Did Mallory get there first?

by Scott Andrew Bird
Filed in : elsewhere
Tags : climbing

George Mallory Via The Adventure Blog : Graham Hoyland certainly thinks so.

Egg whites 'On-the-Go'

by Scott Andrew Bird
Filed in : elsewhere

Via FitSugar : quick, simple and healthy - Egg whites 'On-the-Go'. Perfect.

Designing for Diabetics

by Scott Andrew Bird
Filed in : elsewhere
Tags : diabetes

Designing for Diabetics Via Core77 : BusinessWeek has an interesting piece on some of the technology now available to aid diabetics. Good stuff.

Fight Age With Muscle

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Bodybuilder Bill Friedman Via MarkFu : MSN Health has a nice piece on fighting age with a bit of muscle. If you need any convincing to keep training for as long as humanly possible, this is it.

Oh, and to answer Mark's question - running up the hill. Always.

Optimal Focus for Racing

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling, sports psychology

"There comes a time in every race when a competitor meets the real opponent, and understands that it's himself."
- Lance Armstrong

Via Podium Sports Journal : A very interesting article by Sports Phychologist Carrie Cheadle - Optimal Focus for Racing. Although it focuses on competitive cycling, much of it applies to a range of sports.

The Craziest Fitness Gadgets Ever

by Scott Andrew Bird
Filed in : Equipment

Butane-powered pogo stick Via Digg : First Page Fitness takes a look at some extremely unusual fitness gadgets from over the years. Very, very strange.

Why MICE is the new RICE

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

Mouse Over on EliteFTS, Eric Homan takes a look at the area of rehabilitation - specifically RICE. Or perhaps that should be MICE.

Staggered Ab Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : abdominal

High Pulley Woodchop Looking at this approach to ab training, I'm in no doubt that Christian Thibaudeau had a varied diet as a kid. I can see his mother hiding the healthy food amidst the (unfortunately) more common items on the plate.

Still, it's a very interesting approach. Staggered Ab Training.

A Singular Workout

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training Concepts & Strategies

Standing out from the crowd Chad Waterbury takes a look at the value of training with heavy singles (lots of them). A great read.

Get More Energy in the Next 10 Minutes

by Scott Andrew Bird
Filed in : elsewhere

Bruce Lee Via Digg : I always find I have plenty of energy during a workout, but what do you do to get started? The Happiness Project has a few suggestions.

Training for General Fitness

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Fitness class Mike Mahler has a nice piece in his latest newsletter on training for general fitness. Whilst it's great to devise a program for someone who wants to lose 30lbs or push their deadlift up 50; most people just want a general increase in fitness. What does that mean?

Mike has a few thoughts.

More on Doggcrapp Training

by Scott Andrew Bird
Filed in : elsewhere

Bodybuilder Via Physical Strategies : An excellent thread over at Clutch Fitness on DC Training. Some great information in there.

The Illusion of Variety?

by Scott Andrew Bird
Filed in : elsewhere

Barbell lunge Charles Staley poses an interesting question over at Masters Performance : which is more important in a workout, variety or the illusion of variety? Definite food for thought.

Is There a Right Way to Run?

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

I'm very much looking forward to this week's articles over on The Science of Sport, peering behind the curtains of running techniques such as the Pose Method and Chi Running. Marketing hype or scientific breakthroughs? Should be good.

The Science of Winning

by Scott Andrew Bird
Filed in : elsewhere

This article - Dmitri Ivanov's The science of winning according to Vasili Alexeyev (with notes by Dr Mel Siff) - is superb. Print it out, carry it around with you, and read it several times.

It's that good.

The Best Kettlebell Exercise for Fighters

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells, martial arts, MMA

Alberto Crane As much as I dislike any conversations along the lines of 'if you could only do one exercise, which would it be', Scott Sonnon raises some excellent points. Take a look.

Maximum Recruitment Training

by Scott Andrew Bird
Filed in : elsewhere

Maximum Recruitment Training (MRT) is a superb two-part article (part I, part II) by Chad Waterbury. Taking an in-depth look at muscle fibre recruitment, this is a great read.

Training and travel : Training options whilst on the road

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training When Travelling

Running at sunset This month's collaboration with Run to Win's Blaine Moore looks at training when you're travelling. This week Blaine discusses a few options for training whilst on the road. Enjoy.

Kipping Pull-Up Tips

by Scott Andrew Bird
Filed in : elsewhere
Tags : chin-up, conditioning

Kipping The Ice Chamber blog posts some quick tips to help get you over the bar in your next pull-up session; with a little kipping. They are :

Initiate the pulling action with your lats, not biceps.
Drive your elbows towards your lats (ideally behind them) to finish.
Be fast on the rebound. Get your elbows less than 90 degrees asap.
Bring your center of mass closer to the bar by raising your knees to your chest.

Excellent.

Weightlifting : a Cross Between Kendo and Pole Vaulting

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting

Charles Staley believes that the skills used in Olympic Weightlifting lie somewhere between Kendo and Pole Vaulting. Very interesting idea - what do you think?

The Five Pillars Of Kettlebell Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Steve Cotter performing overhead press This is a great article from Mike Mahler on the fundamentals of kettlebell training. If you've just acquired one (I'm looking at you, Chris); it's a great read.

Looking After Your Bones

by Scott Andrew Bird
Filed in : elsewhere

I want one of these. The portable X-ray machine, that is. Mark has a nice piece up on bone health - a great read.

The Importance of Concentration

by Scott Andrew Bird
Filed in : video

Via Coach Dos : After a number of years of being 'on call' 24 hours a day, I stopped carrying a mobile phone altogether. Now I know why.

Cirque du Soleil Talent Scouts

by Scott Andrew Bird
Filed in : video

Via Gymnastics Coaching : a very interesting article in the Wall Street Journal on the somewhat unusual problems faced by Cirque du Soleil talent Scouts. A good read.

Cooking the Power Foods II

by Scott Andrew Bird
Filed in : elsewhere

Mmmm... chicken Chef Lisa Marie McGovern stays away from the Roller Derby rink long enough to write up part 2 of her 'Cooking the Power Foods' article (part 1 here). Yep, it's time to eat again.

Sizing Up Hamstring Injuries

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

Cincinnati Reds' George Kenneth (Ken) Griffey Junior Vern Gambetta takes a look at the recent increase of hamstring pulls in Major League Baseball, and the time it now takes to recover from them. A great read.

Fedor Emelianenko - The Last Russian Emperor

by Scott Andrew Bird
Filed in : elsewhere
Tags : MMA

Via Physical Strategies : Great name, great videos. And just to whet your MMA appetite, here's a look at Fedor Emelianenko in action. Good stuff.

Social Confrontation vs Asocial Violence

by Scott Andrew Bird
Filed in : elsewhere

You! Tim Larkin takes a look at a very interesting distinction : the difference between social confrontation and asocial violence (part 2). A great read.

How to Row an Ocean

by Scott Andrew Bird
Filed in : elsewhere
Tags : endurance

If indoor rowing isn't quite your thing, how about this : How to row an ocean by the ever-determined Roz Savage. Good stuff.

Mike Flynt Making a Comeback at 59

by Scott Andrew Bird
Filed in : elsewhere
Tags : still got it

Mike Golic.

Via ESPN : This is a great story. Having been kicked out of college - and off the football team - in 1971, Mike Flynt had all-but-forgotten his chances of competing in the sport. Recently, however, he discovered that he was still eligible to apply for the team (the 37-year-old indiscretion no longer relevant) and put his name down accordingly.

The good news? Not only was he accepted, but he could be back on the field as soon as September 1st. Aged a spritely 59.

Love it.

Is Killing Really Just Competition Without the Rules?

by Scott Andrew Bird
Filed in : elsewhere

Over at Target-Focus Training, Chris Ranck-Buhr takes a look at the stark differences between the two.

The Ultimate Guide to Grappling

by Scott Andrew Bird
Filed in : elsewhere
Tags : books, grappling, MMA

The Ultimate Guide to Grappling This looks great. Anyone had a chance to grab a copy yet?

Coverage of the IAAF World Championships

by Scott Andrew Bird
Filed in : elsewhere

IAAF World Championships 2007 As part of this month's article series on fitness and the media, Blaine takes a look at the upcoming IAAF World Championships in Osaka. I'm very much looking forward to these; particularly as Osaka is only an hour behind us so the events are always on at a reasonable time.

Should be great.

Is Periodization A Hoax?

by Scott Andrew Bird
Filed in : elsewhere

Dr. Tudor Bompa Charles Staley again asks this somewhat controversial question over at Masters' Performance. If you're still undecided, take a look at Pavel's Tactical Periodization over at Military Fitness Magazine (thanks Jason). A great read.

Eating Disorders in Sports

by Scott Andrew Bird
Filed in : elsewhere

Eating disorders in sports The Podium Sports Journal points to a very interesting document on the UK Sport site - Eating disorders in sport [1.9mb, .pdf].

Physical Fitness Leads To Fiscal Fitness

by Scott Andrew Bird
Filed in : elsewhere

Bodies in Motion Five reasons to start a corporate fitness program. Definitely something to think about.

Patellofemoral Syndrome or Pain under Kneecap

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

Medial-lateral glide This is a great look at (unfortunately) a fairly common condition - Patellofemoral Syndrome or Pain under Kneecap. From the article :

If you are experiencing a grinding pain deep under the kneecap, which occurs when walking down the stairs, sitting for prolonged periods, or rising from a chair, you likely have patellofemoral syndrome. The syndrome is caused by lack of smooth tracking between joint surfaces of the thigh bone (femur) and the undersurface of the kneecap (patella)--hence the name: patellofemoral syndrome.

The article covers both diagnosis and treatment. A great read, and the videos are superb.

44 Finger Lickin' Recipes

by Scott Andrew Bird
Filed in : elsewhere

Baked veggies. Photo © Laurel Fan. Hungry? You certainly will be when you see these : 44 Finger Lickin' Recipes for Vegans and Carnivores Alike. While you're on that site, swing by Rates and Zones and Hearts and Things. It's a great read.

Speaking of which, Kat has a great snippet on high-protein grains. Good stuff.

The Endless Search

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training Concepts & Strategies

The Modern Forager points to a thought-provoking piece by Ross Enamait - The Endless Search.

Looking for a quick fix? Sorry, there isn't one.

Training for Athletic Performance

by Scott Andrew Bird
Filed in : elsewhere

CST instructor Adam Steer takes a very interesting look at training for athletic performance. A great read.

Kettlebell vs Dumbbell in Russia

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

1870 kettlebell Over at the AKC blog Eric Liford takes a very interesting look at kettlebells and dumbbells in Russian gyms. Good stuff.

Functional Injury Prevention III : The Ankle Complex

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, injury prevention

Banded inversion Via Napalm's Corner : If you've ever sprained your ankle, you'll know that it isn't exactly the highlight of the year. Jerry Shreck - Head Strength and Conditioning Coach at Bucknell University - may just be able to stop it happening again [144kb, .pdf].

Kettlebell Training in the Pool

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Rob O'Brien is currently experimenting with a little kettlebell training in the pool. Very interesting indeed.

What's Your Number 1 Tip?

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training Concepts & Strategies

Now that's a back It's always fascinating to see what people regard as their top tip. Over at T-Nation 7 Strength Coaches weigh in; at Harrowdrive the tips are from long-term readers.

How about you personally? What's the single most important thing (with regards to weight training) you've learned over the years?

More on Subscapularis Dysfunction

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

Biceps Pulley. Image via The Shoulder Doc. There's some great info on Eric Cressey's blog, such as this snippet. Good stuff.

Cooking the Power Foods, Part 1

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

As I'm still sans-kitchen for another fortnight or so, I'm yet to put any of these to the test. However, the blueberry stuffed pork chops (pictured) are definitely high on the list.

Cooking the power foods, part 1.

Breathing

by Scott Andrew Bird
Filed in : elsewhere
Tags : breathing

Via MarkFu : a nice piece on breathing, posted on the Mike's Gym site by Bill Johnson (originally written by Dr Michael Colgan). A good read.

Heinz Stücke: Still Going After 45 Years

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling, still got it

Heinz Stücke.

Via Get Outdoors : Stücke's story is almost legendary - he left home in 1962 (aged 22) for a bike tour. Almost 45 years later, he's still going. Incredible.

Fast is Good : the Soft Side of Hardstyle

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Mark Reifkind Rif needs to write a book. Really. This is a great post.

The Benefits of Short Levers

by Scott Andrew Bird
Filed in : elsewhere

Polish powerlifter Andrzej Stanaszek Over at the Ice Chamber Blog, Tracy points out just a few of the exercises that are most suitable to those who are, well, a little on the short side.

Redefining the Marathon

by Scott Andrew Bird
Filed in : elsewhere
Tags : endurance, running

Robert de Castella in 1986. Photo by George Herringshaw, via Sporting Heroes. The Science of Sport takes a fascinating look at how track running has influenced marathon times over the past decade or so. A good read.

Are Too Many People on the Platform?

by Scott Andrew Bird
Filed in : elsewhere
Tags : photography, powerlifting

Ryan Kennelly bench pressing Powerlifting Watch points to a great question on the Fortified Iron forums :

All together you have like 9 people on the stage...If powerlifting is really trying to be sold and made marketable then why do they do this?

I tend to side with the 'one camera' approach. The lift can be recorded once (professionally, of course); and then the video can be distributed as the promoter sees fit. It's much easier to promote things this way, and the lifter actually stands to get a better deal (more money, fewer hands).

What do you think?

The Need to Increment Resistance During Strongman Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Farmers Walk Brisbane Broncos' Strength Coach Dr Daniel Baker looks at the need to be able to quickly adjust the resistance of strongman implements; particularly when training a large group of athletes. Very interesting.

It's Never Too Late

by Scott Andrew Bird
Filed in : video
Tags : still got it

This is great to see. With an average age of 74, the Silver Sneakers is a fitness group for over-65s.

Thibaudeau's Words of Wisdom

by Scott Andrew Bird
Filed in : elsewhere

Christian Thibaudeau What do you get when you trawl through forums looking for Thib's suggestions for various things? A fascinating article.

Questioning Undulating Periodisation

by Scott Andrew Bird
Filed in : elsewhere
Tags : periodisation

Kettlebell Charles Staley questions the value of Undulating Periodization. I have to admit, he raises some good points.

Anatomy Trains

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy, books

Anatomy Trains.

Eric Cressey introduces a new (to me, at least) concept, explored in detail in the Thomas Myers book Anatomy Trains. This explores the idea of the spiral line, a link between one side of the shoulder girdle and the opposite leg. Fascinating stuff.

Creatine for Women

by Scott Andrew Bird
Filed in : elsewhere
Tags : supplements

Working out The majority of women don't take creatine; Cassandra Forsythe and Jen Heath are determined to change that. A good read.

How to Start a Running Club

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

The New Braunfels running club, Texas Whilst we're on the running theme, there's a nice piece from Californian trail runner Jessica over on the Complete Running Network - How to start a running club. Oh, and a personal favourite - as far as the name is concerned - Edinburgh's Hunter's Bog Trotters (Hunter's Bog is a part of Holyrood Park, a great place to run).

Technology and Fitness : Running Shoes

by Scott Andrew Bird
Filed in : elsewhere
Tags : running, shoulders

Michael Johnson's famous gold shoes Run to Win's Blaine Moore completes this months article series on technology and fitness with a look at that all-important piece of equipment for running - the running shoe. A good explanation of why not just any old shoe will do.

Loading Schemes for Optimal Progress

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training Concepts & Strategies

Bench press Christian Thibaudeau takes an interesting look at a major part of any lifting routine - the loading scheme. Good stuff.

Yoga for Arthritis

by Scott Andrew Bird
Filed in : elsewhere
Tags : pain, yoga

Levers and Kettlebells

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip, kettlebells

Class 2 lever Mike Davis looks at one way [.pdf, 484kb] in which kettlebell training can differ fundamentally from dumbbell equivalents; it's all in the way you hold them. Very interesting indeed.

Heart Attacks in Athletes

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

There's a great piece over on The Science of Sport which looks at the relationship between running and heart attacks. Bottom line - despite recent events (such as the experience of Alberto Salazar and the tragic death of Mike Long), running is very beneficial indeed.

Training to Transform

by Scott Andrew Bird
Filed in : elsewhere
Tags : interval training, kettlebells

The Iron Tamer - Dave Whitley The 'Iron Tamer' (aka Dave Whitley) expresses the results of his programming labours in a particularly simple and elegant form :

Alternating/supersets of non-competing full-body movements + Intervals. Also known as hard freakin' work.

Time to grab the bells.

Elite Performance

by Scott Andrew Bird
Filed in : elsewhere
Tags : rugby

Elite Performance Another great collection of articles - this time for Rugby athletes. Enjoy.

Powerlifting in the Mainstream Media

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Photographers Powerlifting Watch points to a very interesting discussion over at Iron Trybe on the reasons mainstream media doesn't have much presence at powerlifting meets. Personally, I see it as an aspect of promotion - it's up to the meet organisers to attract the media attention.

What are your thoughts?

Pacing

by Scott Andrew Bird
Filed in : elsewhere
Tags : swimming

Kate Ziegler Via SCAQ : Clay Evans takes a look at the value of pacing (in swimming). Not bad at all.

Will Running a Road Race Kill You?

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

Boilermaker 15km road race Despite the title - and yesterday's New York Post article - Blaine believes that racing is an inherently healthy activity. So do I, for that matter.

Rethinking the Approach to Single Leg Training

by Scott Andrew Bird
Filed in : elsewhere

Bulgarian Squat After chatting to Mike Boyle, Eric Cressey is doing just that.

The Only Person You Can Change Is Yourself.

by Scott Andrew Bird
Filed in : elsewhere

Via Physical Strategies : words of wisdom from martial artist Tristan Sutrisno. Very interesting.

Routine vs Ritual

by Scott Andrew Bird
Filed in : elsewhere

Bruce Lee All or None points to a very interesting piece over on Body Tribe - Routine vs Ritual. A great read.

5 Ways to Make Running More Interesting

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

Relay running If you're like me, running is not high on your list of priorities (no matter how beneficial it may be). Real Muscle Online has a few suggestions.

Kettlebell Exercise Alternatives

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Alternating kettlebell row Via Napalm's Corner : Just got a chance to read Mike Hanley's latest piece over on the EliteFTS site - An alternative way to train. Definitely time to grab a second kettlebell.

Stimulate More Muscle Growth

by Scott Andrew Bird
Filed in : elsewhere

Christian Thibaudeau takes a look at a critical aspect of muscle growth - how it works. Very interesting indeed.

A Performance-Based Comparison

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Steve Cotter has an interesting article in this month's issue of the Crossfit Journal - A performance-based comparison of kettlebell methods [804kb, .pdf]. A great look at the various training methodologies and how to best use them in your routines.

Training at Hand

by Scott Andrew Bird
Filed in : elsewhere

Combat training with pugil sticks at Fort Jackson Physical Strategies points to a great piece by Staff Sgt. Paul McCully, showing the real value of combative training. Excellent reading.

The Soft American

by Scott Andrew Bird
Filed in : elsewhere

JFK Pavel Tsatsouline's latest newsletter points to a thought-provoking piece - "The Soft American" - written by the great JFK. Although it was originally published in December 1960, do the main themes still hold true?

The Push-Pull Workout

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Floor press T-Nation's TC takes a look at that great bodybuilding staple - the push-pull workout. Very interesting.

Training Athletes Who Throw Overhead

by Scott Andrew Bird
Filed in : elsewhere
Tags : stretch

Demonstrating a sleeper stretch Eric Cressey raises a few interesting points in relation to shoulder strengthening for baseball. If you play sports which involve overhead throwing (or train those who do), read on.

New Associations, New Muscle

by Scott Andrew Bird
Filed in : elsewhere

One-armed dumbbell bench press Just got a chance to read Dan John's latest piece on T-nation - New Associations, New Muscle. Here he discusses how not only changing exercises around, but changing the equipment used can lead to a wealth of new ideas.

Experiment. Have fun.

F + F workouts (Fun and Free)

by Scott Andrew Bird
Filed in : elsewhere
Tags : DIY

Total Transformation's John Kaiser takes a look at one of my favourite workout locations - the local park. It's definitely not just for kids.

Dave Ostlund on his Venice Beach win

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Jesse Marunde, Dave Ostlund and Mariusz Pudzianowski - image via Chasing Kaz Strongman Dave Ostland chats to Chasing Kaz's Ben Hanson on his recent WSM Super Series win, and the new points system that accompanied it. Changes or not - it was a great win.

Weight Training With a New Baby in the Picture

by Scott Andrew Bird
Filed in : elsewhere

Stork in the gym A question over on the Former Fat Guy blog started me thinking - what is the best way to train when there's a new baby in the family (limiting time, rest and generally changing things around - in a great way, of course)? I'd love to hear your ideas; especially if you're about to be a parent for the second time (Kris, I'm definitely looking in your direction). What works? What would you do differently?

How to Prepare Meals in Advance

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Grilled chicken breasts An article I did for Diet Blog - How to prepare meals in advance. As always on that site, the comments are definitely worth a read.

Charles Atlas

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Charles Atlas pulling a train carriage Brian Carson takes a brief look at bodybuilder Angelo Siciliano, better known by his stage name Charles Atlas (pictured here pulling a Pennsylvania RR car). Very interesting man.

10 Essential Elements of Squat Mechanics

by Scott Andrew Bird
Filed in : elsewhere

The Ice Chamber's Kelly Mills demonstrates the ideal bodyweight squat, and delivers 10 key elements to the perfect form. Excellent.

What a Pain in the Ankle!

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

Dave Waugh - Sports Physiotherapist at the recent World Adventure Racing Championships Scotland - takes a look at Extensor Tendonitis; especially how it should be managed during training. Very interesting.

Mastering the Deadlift III

by Scott Andrew Bird
Filed in : elsewhere

Eric Cressey rack pulling 705 Just got a chance to read the final part of Eric Cressey's excellent Mastering the Deadlift series (part I, part II). If you've ever wondered what benefits lie behind the many deadlift variations, read on. Superb.

Healthy Hips - Self Assessment

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury prevention, mobility, pain, stretch

Keith Scott takes a brief look at three quick checks you can do to see if you fall into the 'common hip problem' category. Unfortunately I do; time for a little stretching.

The Evolution of Swimming Technique

by Scott Andrew Bird
Filed in : elsewhere
Tags : swimming

Swimming evolution SCAQ's Tony Austin takes a fascinating look at the more notable changes in swimming technique over the past 70 years. Very interesting indeed.

Indian Physical Culture

by Scott Andrew Bird
Filed in : elsewhere
Tags : clubs & maces, stone lifting

Lifting stone weights Just came across some great photos of early Indian physical culture by Vinaya Kumar. Note the stone lifting - great stuff.

Fixing What Ain't Broken

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Scott Sonnon takes a very interesting look at the more recent approaches to kettlebell training. A great read.

The Set Point Debate

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, obesity

Laurel and Hardy Via Maspik Teruzim : Asymmetrical Information's Jane Galt looks at the Set Point argument; promoted by (amongst others) Gina Kolata in her book Rethinking Thin. The subsequent discussion is interesting - personally I agree with Art De Vany on this one. Obesity is a complex issue, certainly, but there is nothing to support the Set Point theory.

Conditioning Without Trying : Yard Work

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning

Digging Blaine continues this month's look at various ways of keeping in shape without really trying, this time examining the many benefits of yard work. If you've ever taken the mower for a walk, removed a tree stump or just raked up the leaves; you'll know exactly what he means.

The Super-Accumulation Program

by Scott Andrew Bird
Filed in : elsewhere

Growth Charles Poliquin takes a very interesting look at the benefits of overtraining. Yes, you read that right.

Sigmund Klein

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Sigmund Klein, 1930 Brian Carson continues his old-time strength series with a brief look at Prussian bodybuilder Sigmund Klein. Great physique, straightforward approach.

A Sign of Weakness

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury prevention, mobility

Ankle hops Another quick note on the importance of ankle strength and mobility, this time in the form of a brief Q&A on Eric Cressey's blog. Definitely something to think about.

The Importance of Foot and Ankle Mobility

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility

If you noticed Dogen's Titanium Ankles video [.wmv, 32.9mb], you may be rethinking your approach to ankle training. Enter Mike Davis, with The Importance of Foot and Ankle Mobility [.pdf, 96kb]. It's a great article.

Clive Crawley Training for Another Comrades

by Scott Andrew Bird
Filed in : elsewhere
Tags : running, still got it

Comrades Marathon.

Via Comrades Blog : As I mentioned the other day, South Africa's Comrades Marathon is not something to be taken lightly. All the more impressive then is runner Clive Crawley, who at 76 years of age is training hard for his 43rd run in the gruelling event. Superb.

Why Do We Need Glucose?

by Scott Andrew Bird
Filed in : elsewhere

Glucose Great question, great answer. Dr Michael Eades has the details.

An Extra Dose of Muscle Mass

by Scott Andrew Bird
Filed in : elsewhere

Mass Chad Waterbury sets up a great trio of mass-building articles on T-Nation this week, with the lines :

Raise your hand if you don't want more muscle mass. Anybody?
Yeah, that's what I thought.

If you find yourself nodding sagely (whilst keeping your arms firmly by your sides), here's a bit of reading for you :

The 30 Day Mass Plan
by Chad Waterbury

This is more than a simple 'squats and milk' article, as Chad discusses recent discoveries in the muscle-building world and how he's currently implementing them in routines for his clients.

6 New Exercises For New Muscle!
by Christian Thibaudeau

Christian looks at 6 great mass-building moves that deserve more than a casual glance. In addition to the big 3, these exercises are definitely worthy of consideration.

Double Trouble Hypertrophy
by Joel Marion

Joel discusses that staple of high-frequency training - the 'twice daily' approach. If you've got a bit of time on your hands and a gym nearby, this one's for you.

Zatsiorsky's Two Factor Theory: The Fitness-Fatigue Model

by Scott Andrew Bird
Filed in : elsewhere
Tags : routine

Dr Vladimir Zatsiorsky.

Mehdi takes a brief look at a fascinating study - Zatsiorsky's take on the Fitness-Fatigue Model. After reading Science and Practice of Strength Training, you'll see why this has become a pivotal part of the Westside approach.

Bilateral Breathing whilst Swimming

by Scott Andrew Bird
Filed in : elsewhere
Tags : breathing, swimming

TriSwimCoach's Kevin Koskella takes a brief look at the benefits of bilateral breathing (breathing alternately on each side) whilst swimming freestyle. Very interesting.

5 x 5

by Scott Andrew Bird
Filed in : elsewhere

Dave Physical Strategies points to a great discussion on the 5 x 5 training approach. Definitely worth a read.

Hartzell Ankle Tractioning

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands, injury

This looks interesting (although I'm not about to sprain my ankle so I can try it) - Hartzell Ankle Tractioning. Bands are incredibly versatile things.

Online Weightlifting Magazines

by Scott Andrew Bird
Filed in : elsewhere
Tags : ebooks

Tracy Fober's latest blog post points to two great online weightlifting magazines - USA Lifting Magazine and the March issue of Weightlifting USA [.pdf, 3mb]. Both are great reads, and both have printed versions available if you enjoy what you see.

A few highlights :

A great piece by Frank Rothwell - Joe Dube Beats the Best (March 31 issue of USA Lifting)
Another piece by Frank Rothwell : this time on Louis Martin - Britain's First World Champion (Feb 16 issue of USA lifting)
A detailed look at Paul Anderson - Strongest Man Ever by Arthur Drechsler (March issue of Weightlifting USA)

Great reading for the weekend.

Earle E. Liederman

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding, strongman

Earle E. Liederman - photo via Sandow Plus Brian Carson takes a brief look at 1920s bodybuilder and strongman Earle E. Liederman, who claimed several famous pupils including Jowett and Hyson. Very interesting.

Workouts for the Time-Poor

by Scott Andrew Bird
Filed in : elsewhere

Squat The latest edition of Mike Mahler's newsletter contains a great article by the one-and-only Mistress Krista (OK, there's another one) on workouts for the time-poor. If you identify with the character on the right in the recent Randy Glasbergen cartoon, read on.

Real Fast Fat Loss

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss

Midway through an RDL/Split Snatch/Lunge complex When it comes to straight talking, you don't get much more direct than Alwyn Cosgrove or Chad Waterbury. The two have teamed up for a superbly simple, no-nonsense look at the training side of fat loss. Definitely a keeper.

Hip Tendonitis : Causes, Symptoms, Treatment and Prevention

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury prevention, pain, running

Indispensable Lifts

by Scott Andrew Bird
Filed in : elsewhere

David Finley, RKC demonstrating the Pistol Squat No matter what your lifting goals are, there are several exercises that just make sense for most people (those suffering injury or illness can be excluded for now). Squats, deadlifts, bench press and chin-ups to name a few.

Eric Cressey would like to add a few single-limb (primarily leg) exercises to that brief list. Particularly those that fall into these three categories :

Static Unsupported (such as Pistols and 1-leg RDLs)
Static Supported (such as Bulgarian Split Squats)
Dynamic (such as Lunges and Step-ups)

Sounds like a great plan.

Tempo Runs

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

In the final part of this month's series on Timeless Exercises, Run-to-Win's Blaine Moore talks about a forgotten art - the Tempo Run. As you'll see, there are good reasons for maintaining a steady pace.

The 6 Main Pitches of a Pro Wiffle®Ball Player

by Scott Andrew Bird
Filed in : elsewhere

Straight Fastball There's a lot more involved in pitching a Wiffle®Ball than you might imagine. For details on the 6 pitches every Pro Wiffle®Ball player should know, head over to the New Jersey Wiffle®Ball Association.

Cricket: Training for Speed-Strength

by Scott Andrew Bird
Filed in : elsewhere

Eric Cressey takes a very interesting look at the speed-strength requirements of cricket. Definite food for thought.

Mastering the Deadlift

by Scott Andrew Bird
Filed in : elsewhere

Andy Bolton The deadlift - and all of its wonderful variations - easily tops my personal favourites list (for the gym, that is). Eric Cressey embarks on what promises to be a terrific journey.

Mastering the deadlift.

Hans Selye's Stress Model

by Scott Andrew Bird
Filed in : elsewhere

Dr Hans Selye - photo by Yousuf Karsh Mehdi at StrongLifts.com takes a brief look at a fascinating topic - General Adaptation Syndrome (in particular Hans Selye's Stress Model). Definitely one to think about.

Old-Time Strength: Hermann Goerner

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Brian Carson takes a brief look at German strongman Hermann Goerner. A very interesting guy.

The Mighty Atom

by Scott Andrew Bird
Filed in : elsewhere
Tags : Old-Time Strength

The Mighty Atom smashing a nail through a board John Wood has just put up a page discussing strongman Joseph Greenstein, better known as The Mighty Atom. Very interesting stuff.

Climbing ProTips

by Scott Andrew Bird
Filed in : video
Tags : climbing

Hold on Whether climbing's your thing or you just enjoy throwing a bit of iron around, the ProTips series contains some great information. The DVD's available from a number of stores (if you're in Australia, try Rock Hardware); but for a taster, take a look at Jared Roth discussing the benefit of hangs [streaming, 10.3mb .flv download].

On holds, rocks, bars or doorframes - it's a great exercise (personal favourite - the slippery flat surfaces of a power rack).

NB : for more information on the progression of hangs - as well as the exercises themselves - head over to Metolius Climbing. Excellent article.

Climbing Photography Tips

by Scott Andrew Bird
Filed in : elsewhere
Tags : climbing

Climber on top of the Lost Arrow, Yosemite. Photo © Guillaume Dargaud. This site definitely combines two interests (I'll stop short of saying obsessions) of mine - Climbing photography tips'n'tricks. There's much more to it than you might expect.

What's Your Grip Workout Like?

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip, grippers

Grip tools.

There's a very interesting discussion over at Anvil or Hammer on Mike's current grip workout, and grip workouts in general. If you're into pinching, squeezing, rolling and stretching; head over there and share your thoughts.

There are plenty of great nuggets of information in there.

Masters' Performance

by Scott Andrew Bird
Filed in : elsewhere

An article by Charles Staley is always a great read. His blog Masters' Performance is certainly no exception.

A great place to start is the article 10 Steps for training pain-free. Enjoy.

Kettlebell Training for Beach Volleyball

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Kettlebell pistol Alex Franco looks at the use of kettlebell training for that great summer sport - beach volleyball.

How to Tape Your Hands

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury prevention, kettlebells

How to tape your hands Via Rif's Blog : excellent instruction (either as a preventative measure or following tears). Perfect.

10 Tips for a Better Deadlift

by Scott Andrew Bird
Filed in : elsewhere

Via Napalm's Corner : Rick Walker certainly knows his stuff when it comes to the deadlift (if you're in any doubt, take a look his training video on the Diesel Crew site). His latest article - a 2-part piece on Beyond Strong - is filled with great nuggets of information that will have you looking hard at each aspect of your deadlift training.

Brilliant stuff.

Observing the Masters

by Scott Andrew Bird
Filed in : elsewhere

Strong to the Core's Jeff Fields ponders the innate training ability of toddlers. For some great exercise inspiration - as well as to see great squat technique - simply watch a 2-year-old at play.

Take notes.

Interval Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : interval training, running

Sprinting.

In part 2 of this month's series on Timeless Exercises Blaine takes a very comprehensive look at interval training. There's a lot more to it than simply altering your running speed.

The Nine Mental Skills of a Successful Athlete

by Scott Andrew Bird
Filed in : elsewhere
Tags : sports psychology

Director of the Ohio Center for Sport Psychology Dr Jack Lesyk looks at the mental aspect of success on the sporting field, with The Nine Mental Skills of a Successful Athlete. A great read.

Kayaking Tips

by Scott Andrew Bird
Filed in : elsewhere

If you're getting ready for this year's Pure Tasmania Challenge, Mark Webber has a couple of great kayaking tips for you.

The Incredible Paul Chek

by Scott Andrew Bird
Filed in : elsewhere

Via Rif's Blog : Each time I come across a piece by Paul Chek I am amazed at the ingenuity of this incredible character. This interview over on T-Nation (from January last year) explains just why.

Weight Loss for Climbers

by Scott Andrew Bird
Filed in : elsewhere
Tags : climbing, fat loss

Dave MacLeod takes a brief look at a very interesting subject :

'Are there any great benefits to weight loss for climbers?'

With 13 years of hard climbing experience, and having recently shed a few excess pounds, his answer is certainly food for thought. Has anyone else here noticed a difference (when climbing) after weight loss?

34 Ways to Increase Your Deadlift

by Scott Andrew Bird
Filed in : elsewhere

Vince Anello StrongLifts.com's Mehdi takes a look at 34 Ways to increase your deadlift. If you're like me, and this superb exercise tops your list of 'fun things to do in the gym', this is a great read.

Strength Standards

by Scott Andrew Bird
Filed in : elsewhere

Squat Tim Henriques (Director of the National Personal Training Institute) takes a look at 'strength standards'; giving you an idea of how your lifts stack up against the norm. If you're hovering near a boundary (as a couple of my lifts still are), it may be just the motivation you need.

The Other 23 hours

by Scott Andrew Bird
Filed in : elsewhere

Sleeping on your stomach. No, don't try this at home. In the first part of (De)-Constructing Computer Guy Tony Gentilcore and Jimmy Smith looked at several exercises designed specifically for anyone who spends a good part of their life in front of a keyboard (yes, I'm definitely on that list).

Now it's time to address the points to keep in mind during the other 23 hours of the day. Once again, I'm guilty of more than a couple of them. Time to adjust a couple of things.

10 mistakes Novice Powerlifters Make

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Jon points to a nice piece by Matt Gary over on the EliteFTS site - Top 10 Mistakes Novice Lifters Make. Excellent advice.

What Makes a Good Gym?

by Scott Andrew Bird
Filed in : elsewhere

Vince Gironda's gym. Photo via IronOnline.
Mich points to a great piece on Dynamic Fitness, which poses the question : What makes a good gym?

His answers are definite food for thought.

Eccentrics with Pavel

by Scott Andrew Bird
Filed in : elsewhere

Rick Weil Chad Waterbury and Pavel Tsatsouline take a fascinating look at eccentric training, and the role it deserves to play in any programme. Very, very interesting stuff.

Expanding Your Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands, chain, kettlebells

Pistol with kettlebell and chains Via Chasing Elite : a great article over on the Diesel Crew's site - SSgt Glass' Expanding Your Training [.pdf, 700kb]. SSgt Adam Glass discusses the use of a beautifully simple home gym setup; centred around kettlebells, chains and bands. With this mix he has developed some superb, truly inventive exercises (personal favourite: pistols with kettlebells and chains). Enjoy.

One Dollar Dining

by Scott Andrew Bird
Filed in : elsewhere
Tags : obesity

Junk food Dr Joel Fuhrman points to an interesting article in the New York Times which asks the simple question :

You're hungry, but only have one dollar to spend. What do you buy?

The answer, unsurprisingly, turns out to be the calorie-dense processed foods that fill a typical supermarket's centre aisles. As Dr Michael Pollen states in the article :

[Adam] Drewnowski gave himself a hypothetical dollar to spend, using it to purchase as many calories as he possibly could. He discovered that he could buy the most calories per dollar in the middle aisles of the supermarket, among the towering canyons of processed food and soft drink. (In the typical American supermarket, the fresh foods -- dairy, meat, fish and produce -- line the perimeter walls, while the imperishable packaged goods dominate the center.) Drewnowski found that a dollar could buy 1,200 calories of cookies or potato chips but only 250 calories of carrots. Looking for something to wash down those chips, he discovered that his dollar bought 875 calories of soda but only 170 calories of orange juice.

That being said, what type of food would you buy for a dollar? As much as I hate to admit it, my answer would be 'something simple from the nearest convenience store - probably a packet of crisps'.

Eat My Meat

by Scott Andrew Bird
Filed in : elsewhere

Focus Dave Tate has undoubtedly learnt an incredible amount over the years; much of it whilst under the bar in some capacity (either training or competing). His latest piece on T-Nation is a gathering of juicy morsels from that time. A great read.

Presses Behind the Neck

by Scott Andrew Bird
Filed in : elsewhere
Tags : mobility, shoulders

Shoulder mobility Tracy Fober takes a very interesting look at the PBN - Press Behind the Neck. Not all athletes have the same training needs.

Accommodating Resistance or Air Pressure?

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands, chain

Gary Zeolla's band setup for rack deads Joe DeFranco briefly tackles an interesting question - bands and chains or air pressure?

His response (in part) :

The "consistent resistance" that these machines market as a positive feature is actually detrimental to athletes. I say this because I want my athletes to always try and ACCELERATE the barbell when they lift. The act of actually making the barbell move faster is what helps develop explosive force. The "air pressure" machines provide a CONSTANT bar speed, regardless of how much force an athletes applies when performing the lift. In my opinion, this may actually decrease an athlete's explosive force!

Somehow I can't help thinking 'Nautilus' when I read this. I do tend to agree with him though.

Stupid Stuff in the Gym

by Scott Andrew Bird
Filed in : elsewhere

Eric Cressey discusses something which I tend to do myself - overanalysing your lifting routine at the expense of keeping the primary compound lifts at its core. Time to stop reading and load up the bar.

Deadlifts await.

Overcoming Jetlag

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyclock, sleep

Tired The About Sleep Disorders blog has a few tips on overcoming Circadian Disrhythmia, or Jetlag. Of course the simplest solution is to not get it in the first place. This doesn't mean avoiding all international flights; it just means to not expect it.

82 Peaks in 102 Days

by Scott Andrew Bird
Filed in : elsewhere
Tags : climbing

Via Get Outdoors : Slovenian Miha Valic has just completed an interesting project - climbing to the summit of all 82 Alpine peaks in just 102 days. In winter. Not bad at all.

10 Ways to Improve Your Workout

by Scott Andrew Bird
Filed in : elsewhere

Pull The first part of Christian Thibaudeau's Optimized Figure Training series takes a look at progression; and much of it applies to anyone who lifts weights. Not bad at all.

The Origin of 'Heartbreak Hill'

by Scott Andrew Bird
Filed in : elsewhere
Tags : running

Johnny Kelley
I love this stuff. Blaine briefly looks at the origin of the name 'Heartbreak Hill'; initially part of the Boston Marathon and now given to many marathons around the world.

The Benefits of Direct Neck Training

by Scott Andrew Bird
Filed in : elsewhere

The benefits of direct neck training
Just one of the many topics covered in Charles Poliquin's latest Q & A on T-Nation. Well worth reading.

Pitching

by Scott Andrew Bird
Filed in : elsewhere

Bob Feller Via Harrow Drive : Vern Gambetta's thoughts on baseball pitching.

Sleep and Testosterone

by Scott Andrew Bird
Filed in : elsewhere
Tags : sleep

Sleep Dr Michael Breus points to an interesting article that on the link between sleep and testosterone; particularly in older men. How much quality sleep do you currently get?

Hardest Working Man in Powerlifting

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Mark Reifkind salutes the hardest working man in powerlifting - Westside's Chuck Vogelpohl. The video is great.

The Kaizen Principle

by Scott Andrew Bird
Filed in : elsewhere

Kaizen Mike Robertson briefly discusses an exceedingly simple - though often overlooked - principle : Kaizen. The Kaizen Principle is one of continuous improvement through regular small changes.

Great food for thought.

What Goes Through Your Head While You Are Running?

by Scott Andrew Bird
Filed in : elsewhere
Tags : running, sports psychology

The thinker I've long been interested in your mind's ability to focus on a task, remember things and generally make life a little easier. This month's collaboration with Run to Win's Blaine Moore looks at several areas relating to the power of the mind; beginning with a look at the thoughts you have whilst running. And, of course, how these impact your performance.

Climbing Walls as Art

by Scott Andrew Bird
Filed in : elsewhere
Tags : climbing

Via Get Outdoors : a Japanese climbing wall that makes use of found objects. Certainly unusual.

The Top 25 Ways to Pack on Serious Mass

by Scott Andrew Bird
Filed in : elsewhere
Tags : bulking, diet

A great piece from sports nutritionist Anthony Ricciuto. The Top 25 Ways to Pack on Serious Mass.

Yoga and Wrist Pain

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury, pain, yoga

Bakasana Via Om Shanti : an interesting discussion on the adjustments made to yoga routines as a result of wrist pain. There are some great ideas in there, regardless of the initial cause of the injury.

Sprinting Your Way to Total Leg Development

by Scott Andrew Bird
Filed in : elsewhere
Tags : sprinting

Sprinting is a much under-rated training tool. TC once again takes a look at the powers of sprinting to help work on the gluteal fold. Very interesting.

Hips Don't Lie

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy

Psoas test Mike Robertson takes a very interesting look at the importance of proper hip alignment (particularly in the squat and deadlift). Whether you're enjoying a little posterior or anterior pelvic tilt, Mike shows you exactly what to do about it. A great read.

Timy Fairfield on Sprinting

by Scott Andrew Bird
Filed in : elsewhere
Tags : sprinting

Climber Timy Fairfield takes a nice look at sprint training over on Ringtraining. His own site is also well worth a look.

Suspended Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : suspension training

Suspended training Short-lived fitness fad or a great way to enliven workouts? Tracy Fober seems to be leaning towards 'fad'.

Isometric Holds for the MMA Athlete

by Scott Andrew Bird
Filed in : elsewhere
Tags : isometrics, martial arts, MMA

Holding on Joe DeFranco briefly discusses the importance of isometric holds for MMA athletes. If you're unfamiliar with the concept, these essentially involve holding a weight still at a point during an exercise - usually when the target muscle is already partially contracted. These are often done with rows and shrugs.

Although slightly controversial, isometric training has a long and interesting history. For more information on this great training methodology, try the following resources :

Charles Atlas : part of his Dynamic Tension training system consisted of simple isometric exercises.

John Little and Pete Sisco : the bulk of their 'Static Contraction Training' system comprised isometric exercises.

Bob Hoffman : it was Bob Hoffman's writing that first encouraged Bruce Lee to incorporate isometric exercises in his training. Hoffman's works are worth tracking down, as is Bruce Lee's The art of Expressing the Human Body (review); which also discusses isometric training at length.

Florida Girls Lift Weights

by Scott Andrew Bird
Filed in : elsewhere
Tags : children

Jessica Reynolds : photo by Chip Litherland

Photo by Chip Litherland

Via Kat Ricker : a nice piece in the New York Times discussing the rise in female weightlifting amid Florida's high schools. Great to see.

Timeline of Karate History

by Scott Andrew Bird
Filed in : elsewhere

Just came across this, which will undoubtedly make its way into my fitness library next month. The English translation of Hokama Tetsuhiro's 'Timeline of Karate history'. Perfect.

Chronicle of an Obsessive Compulsive Deadlifter

by Scott Andrew Bird
Filed in : elsewhere

Sumo deadlift Although I'm not quite obsessive-compulsive over the deadlift (I'll draw the line at 'passionate'), I can certainly appreciate Nathan J. Polencheck's love of this great exercise. He's got some very good ideas here, and as they helped him add 100 lbs to his pull in 6 months, they're well worth a look.

Does Overhead Work Carry Over to the Bench?

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Log press Mike Johnston seems to think so. Read on.

Saturated Fat: Killer or Testosterone Booster?

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Mmm - photo courtesy Russell Davies

Mike Roussell looks into a very controversial aspect of nutrition : saturated fat. If you've been inspired, head over to eggbaconshipsandbeans. Mmm.

Counteracting Fatigue

by Scott Andrew Bird
Filed in : elsewhere

Sprints Joel Marion looks at 7 of the most common ways to fight fatigue during workouts (specifically the drop-off between sets). And yes, he's joking about the Metallica albums.

The Knee Sleeve Controversy

by Scott Andrew Bird
Filed in : elsewhere

Mike Robertson talks about a surprisingly controversial item - the Knee Sleeve. Do you use them?

How to Grow a Super-Athlete

by Scott Andrew Bird
Filed in : elsewhere

The birth of talent From the New York Times - a very interesting article on Myelin, talent and technique. Plenty of food for thought.

Training is Where Your Life Happens

by Scott Andrew Bird
Filed in : elsewhere

Get ready to pull This is very much a 'take a break and read this' article. As Martin Rooney points out :

I realized that even though I've trained consistently for over two thirds of my life, I'm not as big as Arnold Schwarzeneggar [sic].

Alhough I've not been lifting weights for anything approaching 20 years (in fact, it's only 3), the logic resonates well. Time to redefine a few goals, I suspect. Or at least the routines used to reach them.

Kettlebells for the Triathlete

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling, kettlebells, running, swimming

Triathletes cycling : courtesy PowerCranks The Training Triathlon blog takes a look at kettlebell training for the triathlete. No doubt this will become a much more common pairing over the next few years.

When to Grip Your Kettlebell

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip, kettlebells

Kettlebell gripping : courtesy Paul Makepeace Via Des Paroz : In the latest of Pavel's weekly kettlebell tips he briefly discusses the use of a crush grip vs an open-handed grip. Very interesting.

Full Throttle

by Scott Andrew Bird
Filed in : elsewhere
Tags : MMA

Combat Chad Waterbury unveils an updated version of his Hammer Down Endurance series of workouts, which was geared towards MMA athletes. This version - Full Throttle - brings these workouts a little closer to the mainstream by updating them to take into account the range of equipment available to many people. Great stuff.

David Robson

by Scott Andrew Bird
Filed in : elsewhere

Natural Champion introduces New Zealand personal trainer and bodybuilder David Robson.

Conquering Enemies of the Spine

by Scott Andrew Bird
Filed in : elsewhere
Tags : back pain

Steve Nash Having experienced my fair share of low back pain over the years (the medical bills make great souvenirs, in an odd sort of way), I was intrigued by Michael Stare and Cassandra Forsythe's latest piece on T-Nation. As they state in the article :

You see, the solution to low back pain isn't the hour you spend in physical therapy each week, or even the hour or two you spend in the gym; it's every other hour you spend living your life. From standing, to sitting, to lifting, to sleeping, every position you take has an impact on the health of your spine.

The article offers several ways to periodically deload your spine; not just at the gym, but in your life as a whole. Definitely worth a look.

Methods of Max Effort

by Scott Andrew Bird
Filed in : elsewhere

Serious rack pull Another great piece from Dave Tate; looking at the various ways of including some Max Effort work in your training. Incidentally, the first cab off the rank - Multiple Exertion Method - seems to be the one I focus on by default. Always plenty of fun.

Nautilus, Crossfit, and "HiHi"

by Scott Andrew Bird
Filed in : elsewhere

Arthur Jones Dan John's at it again.

Benoit Cote

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Benoit Cote pulling 762.5 lb Tom Furman points to a piece on American Powerlifting Evolution discussing legendary Canadian powerlifter Benoit Cote. Great stuff.

Jumping the Tour de France

by Scott Andrew Bird
Filed in : elsewhere
Tags : cycling

Dave Watson jumping the Tour-de-France

Via Healthbolt : Mountain Biking UK has an interesting piece this month on Dave Watson's jump over Tour de France competitors. As you can see from Scott Markewitz's photograph, this was an incredible feat.

Footage of the jump is just part of the incredible 'Ride the Lightning' video. To get in the mood, check out the film's trailer.

Honey, You're Getting Fat

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss

Julia Ladewski deadlifting Julia Ladewski discusses how to broach a delicate subject tactfully. If your wife/girlfriend/significant other would like to lose a little weight without becoming a 300lb Strongman, read on.

Push-ups, Face pulls and Shrugs

by Scott Andrew Bird
Filed in : elsewhere

Push up with chains This is a superb article. When was the last time you tried push-ups with chains? Overhead shrugs? In fact, there are many, many great ideas in there.

Definitely one to bookmark.

No Idea is Original

by Scott Andrew Bird
Filed in : elsewhere
Tags : basketball, conditioning

Thought-provoking stuff from men's basketball strength and conditioning coach Danny Vega.

York Handbalancing Course

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

Kicking up in to a handstand Via Grip Training Obsession : a 1940s York Handbalancing course. Very nice.

Brief History of Powerlifting

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Paul Anderson getting ready to squat Just came across a brief history of Powerlifting over at Hickok Sports. For a somewhat more comprehensive look, take a wander over to Powerlift Evolution.

John Gill Retrospective

by Scott Andrew Bird
Filed in : elsewhere
Tags : climbing

Tom Furman links to a great look at the history of climber John Gill. Fascinating stuff.

Metabolic Typing

by Scott Andrew Bird
Filed in : elsewhere

Sardines Eric Talmant delivers the second part of his Metabolic typing (part 1) series on EliteFTS. Very interesting.

Demonstrating Pull-Ups

by Scott Andrew Bird
Filed in : elsewhere

The Ice Chamber blog has some interesting photos of several pull-up varieties - including one of my favourites, the Climber's Pull-up. Lots of fun.

Arthur Jones Autobiography

by Scott Andrew Bird
Filed in : elsewhere

Arthur Jones - perhaps best remembered as the inventor of the Nautilus machines - had some fascinating ideas. Regardless of whether you believe them or not, his autobiography is a great read.

Harold Sakata

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting, wrestling

Oddjob Via Physical Strategies : although you probably remember him as Oddjob (Goldfinger's golf caddy and servant with a steel-rimmed bowler hat), Harold Sakata was an Olympic weightlifter and professional wrestler. This biography has the story of a very interesting guy.

Periodization Nuts and Bolts

by Scott Andrew Bird
Filed in : elsewhere
Tags : periodisation

Bench press Hope everyone had a wonderful Christmas. If you're anything like me, your fridge will be overflowing with food for quite some time.

The topic of periodization is one which has been over-simplified, over-complicated and generally made less useful than it really deserves to be. At the risk of finding himself in the 'just one more' pile, Jack Reape takes a look into periodization in his latest piece over on T-Nation. The result? It certainly isn't 'just one more'. An excellent resource.

Progression of the Bench

by Scott Andrew Bird
Filed in : elsewhere

Mike Strom launches what promises to be a great article series on the bench press; this time looking at technique. Very good advice.

Anatomy of Submissions

by Scott Andrew Bird
Filed in : elsewhere
Tags : biomechanics, martial arts

Longstreet Another great article by Leith Darkin - Anatomy of Submissions [.pdf, 70kb]. Leith not only takes a look into the biomechanics of the various submission hold varieties, he demonstrates the effects of those holds being taken just a little too far. Very interesting.

Evolution of WSB Training (Part II)

by Scott Andrew Bird
Filed in : elsewhere

Kelii Step back in time with Mark Reifkind once again. Enjoy the ride.

Poliquin Q+A for December

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Charles Poliquin maintains a high standard with this month's Q&A column on T-Nation. Particularly interesting was the section discussing the use of subscapular skinfold testing as a genetic indicator when determining the type and quantity of carbs in an individual's diet.

As always, great reading.

Training Young Athletes

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, Training Concepts & Strategies

The International Youth Conditioning Association's Brian Grasso and Mike Boyle discuss the training of young athletes [zipped .m4a, 17mb]. A very good listen.

Lifting in Long Spine

by Scott Andrew Bird
Filed in : elsewhere

Spine Geoff Neupert has a great piece over on Chasing Strength regarding the concept of 'lifting in long spine'. Very interesting indeed.

Working Out at a Commercial Gym

by Scott Andrew Bird
Filed in : elsewhere

As part of this month's series on workout locations, Blaine takes a look at some of the pros and cons of working out at a commercial gym. Now, I'm off to find a decent one around here.

Budget Training

by Scott Andrew Bird
Filed in : video

Ross Enamait with a sledgehammer Ross Enamait does it again. If you're looking for a solid workout without spending a lot of money, check out the article (and make sure you watch the video on that page) Budget Training. Superb.

Chasing Strength

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Geoff Neupert is a personal trainer with passions for both Olympic lifting and kettlebells. His blog contains some great stuff on each, and his latest post - The Importance of Kettlebells and Developing Work Capacity - is no exception. Well worth a look.

How to Relax Your Muscles

by Scott Andrew Bird
Filed in : elsewhere

Relax Just came across this via Alexander Becker : How to relax your muscles. Very interesting (and after yesterday's deadlifts, timely).

Practical Application of Principles of Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : stretch

Thomas Kurz continues (part 1, part 2) his 'Principles of Training' series in his regular column on Stadion.com. Great reading.

The Dirty Dozen

by Scott Andrew Bird
Filed in : elsewhere

Push-up If you're looking for a bit of variety in your bodyweight work, take a look through the Dirty Dozen from Fuerza Sport's Ian Edgar. Some great ideas in there.

The Amazing Forearm Jack

by Scott Andrew Bird
Filed in : elsewhere
Tags : wrist strength

Jacked forearms Classic Dave Tate. Hilarious.

Going Deeper in the Squat

by Scott Andrew Bird
Filed in : elsewhere

Jack Reape squatting Jack Reape has a great article on increasing squat depth - no matter which Powerlifting federation you favour. Amid the great advice is this :

I highly recommend a drill that my friend Pavel Tsatsouline teaches in his Strength Stretching video. It's a squat performed facing the wall and should be done in front of a mirror, preferably in the cardio section of your favorite gym. Face the mirror with your toes an inch or two away from the wall in a wider than normal stance. Stick your butt back and your knees out and lower yourself as deep as you can go. Hold your hands out to the sides with your palms up to keep your sternum up as in the normal squat.

I like this one; though I'm at least spared the pain of having a full-length mirror in the home gym. Luckily a blank wall does the trick admirably.

Achieving Full Body Tension

by Scott Andrew Bird
Filed in : elsewhere
Tags : martial arts

Anyone familiar with the martial arts' concept of rooting will immediately see the power of Chuck Halbakken's suggestions. A Tae Kwon Do black belt and certified kettlebell instructor himself, Halbakken discusses a way to generate power for hand strength - starting at the feet.

This article [,pdf, 24 kb] is the first in a series looking at power generation. Should be a good one.

12 Factors that Affect Recovery

by Scott Andrew Bird
Filed in : elsewhere
Tags : recovery

Danny O'Dell's* latest newsletter lists 12 factors that affect recovery, according to Dr Fred Hatfield.

These are :

The larger muscles take longer to recover than do smaller ones.

Bigger muscle groups take longer than do smaller muscle groups.

Predominantly white fibers - the fast twitch - take longer to recover than do the slow twitch or red fiber muscles of the body. Recall that fast twitch fibers produce power and the red or slow fibers are more suited to long endurance types of activities.

High intensity lifting in ranges above 80-85% 1RM requires greater recuperation times than do those who are in and below the 75% range.

Full range exercise movements cause more muscle tissue damage than partial range motions and necessitate greater recovery times and methods.

Older lifters or those above 35 need more time to recover when compared to a younger athlete.

Recovery rates can be advanced as a result of aerobic weight training load program manipulations. The recovery can also be retarded if there is little to no aerobic efficiency training to the regimen. A general basis of physical fitness helps ensure greater recovery between exercise sessions.

Better nutrition habits can have a significant impact on the recovery process. Especially when compared to poor eating habits.

A healthy body generally recovers faster and more efficiently than an unhealthy one.

Eccentric muscle contractions increase the recovery time due to the interfibril damage that occurs with this type of lifting.

Overtraining or undertraining, whether occurring from biological and/or psychological causes, increases the demands on the recovery mechanisms.

An excellent list.

* Article by Danny M. O'Dell of Explosivelyfit.com - the definitive source for strength training information.

Muscle Revolution

by Scott Andrew Bird
Filed in : elsewhere
Tags : books

Chad Waterbury talks up his new book, Muscle Revolution, over at T-Nation. Looks like a great read.

40 Facts on Sleep (and More)

by Scott Andrew Bird
Filed in : elsewhere
Tags : biphasic sleep, sleep

40 Facts on Sleep.

The world of sleep research is one which never, well, sleeps. Here are just a few of the sleep-related things I've noticed recently :

40 facts about sleep you probably didn't know
(Or were too tired to think about)
Sleep lowers blood pressure
Cites an interesting study in the August 2 edition of the journal Sleep.
Mercedes develops fatigue detection
Falling asleep at the wheel and waking up just prior to a head-on collision isn't fun (it really wasn't). Hopefully that's a thing of the past.

If all this talk of sleep has made you keen to dig a little deeper into the strange worlds of polyphasic and biphasic sleep (reportedly used successfully by both bodybuilders and powerlifters), consider the Uberman and Steve Pavlina forums (particularly Health and Fitness). Some great information on each of them.

25lb of Muscle in 10 months

by Scott Andrew Bird
Filed in : elsewhere

Reg Park Tom Furman's been posting some great stuff lately over at Physical Strategies. Among the recent posts you'll find the following:

Gain 25 lbs of muscle in 10 months?

A great basic routine from the legendary Reg Park.

When Jamie O'Keefe talks, I listen

Explore the superb site of longtime doorman and martial artist Jamie O'Keefe.

The last vestige of mass and power

Some very intense workouts from the 'Yukon Hercules', Dennis Weis.

All great food for thought.

The Evolution of WSB training

by Scott Andrew Bird
Filed in : elsewhere

Mark Reifkind takes us back to a time in Westside Barbell training before DE and ME days, when the routines were a little simpler and powerfully effective. If your current routine is looking anything like mine (it seems to have grown a little wild over the past few months), perhaps another look at the origins of this great system will inspire a few changes. They certainly did for me.

Common Running Injuries

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury, running

Running injury Blaine wraps up this month's series on injuries with a comprehensive look at common running injuries. A very good read.

Ehrling Wahlgren

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Via Tom Furman : a great moment from 1970s bodybuilding champion Ehrling Wahlgren. A 780 lb reverse deadlift.

7 Keys to Reactive Agility

by Scott Andrew Bird
Filed in : elsewhere
Tags : agility

On Scott Sonnon's shiny new myspace blog (well, new anyway) there's an interesting article on '7 Keys to reactive agility'. Like Jason Ferrugia, Sonnon suggests just a few changes to training routines for combat athletes.

Increasing Water Intake

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss, water

Girl drinking water Julia Ladewski's current newsletter contains an interesting snippet by Dr John Berardi - Increasing water intake. This can help in several areas (including fat loss), and can be achieved in part through the following :

Drink cold water - cold water is more palatable, improving 'mouth feel' and ingestion

Add lemon - lemon increases urge to drink and also kills bacteria

Chuggables - always carry some sort of jug of water around to ensure you're drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.

Effects on Strongman training on a Powerlifter

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting, strongman

Mike Pelosi flipping a tyre Mike Pelosi takes an interesting look at the short-term (a couple of months) effect of Strongman training on a Powerlifter. In short, there are some very positive changes.

Some of the Strongest

by Scott Andrew Bird
Filed in : elsewhere

Hans Beck Bud Jeffries takes another brief look [.pdf, 288kb] at the training of several old-time and modern-day strongmen in part II of the 'How and why some of the strongest' article series (part I [.pdf, 356kb]). Some great names in there.

Lats: Not Just for Pulldowns

by Scott Andrew Bird
Filed in : elsewhere
Tags : anatomy, chin-up

Big Ron doing pullups Eric Cressey has an interesting piece over on T-Nation regarding the lats. It's a fairly wide-ranging discussion, covering everything from a bit of basic anatomy to their involvement in the major lifts. Definitely worth a read.

Blast from the Past : Dr Deadlift

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Dr Squat (Fred Hatfield) takes a nostalgic look at the 903 lb deadlift of Doyle Kenady 20 years ago, with a reprint of an article from Vol 10.4 of Powerlifting USA. Good stuff.

7 Conditiong Secrets of Successful Combat Athletes

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, martial arts

Wrestling Jason Ferruggia takes a great look at several effective methods of training for combat athletes. As he states in the article :

neither wrestling nor any form of mixed martial arts are aerobic sports. Therefore, aerobic training of any kind is a complete waste of your time.

and

During these two to five minute bouts you'll find yourself squatting, pressing, pulling, lunging, twisting, and bridging. You'll make explosive movements, slow grinding strength-based movements, and you'll hold isometric contractions a lot longer than you can comfortably stand.

As you can see, Ferrugia strays from the usual path yet again. A good read.

The 'I' Word

by Scott Andrew Bird
Filed in : elsewhere

Thomas Phillips takes a brief look at the role of isolation movements in the weight room. Despite years of isolation bashing there are a few exercises which seem to be a mainstay in several notable routines.

Westside Meets Olympic lifting

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting, powerlifting

Travis Mash blends traditional Westside and Olympic Lifting approaches. What does he get? Something truly beautiful.

The KISS Approach to Your Diet

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, fat loss

Mike Mahler's latest newsletter contains a short piece by Sr. RKC Brett Jones on the importance of a clean diet when it comes to fat loss. From the article :

Strength training is important to fat loss...the "I'll just bump up my cardio for a while to lose the weight" mindset is missing out on a big portion of the picture.

Solid advice.

The Value of Failure

by Scott Andrew Bird
Filed in : elsewhere

David Hinchliffe briefly looks at the value of failure (in cricket training - although this could apply to anything), as per Tony Buzan's teachings. Definite food for thought.

Should You See a Doctor About Your Injuries?

by Scott Andrew Bird
Filed in : elsewhere
Tags : injury

As part of this month's series on injuries, Run to Win's Blaine Moore takes a look at the importance of visiting a doctor following injury. Interesting stuff.

How Much Weight for Jumping Squats?

by Scott Andrew Bird
Filed in : elsewhere

Ian Middleton takes a very interesting look [.pdf, 160kb] at the determination of weight to be used in sets of jumping squats. Among the questions asked (and answered) :

should the athlete's bodyweight be included in calculations?

can the Smith machine be reasonably used?

what does recent research suggest?

If you're adding jumping squats to your program, make sure you read this one.

PR Zone : Thrusters and Chins

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight, chin-up, conditioning

If you're already a fan of Charles Staley's EDT style of training, you're probably quite familiar with the notion of the 'PR Zone'. Otherwise, here's a quick summary from the man himself :

a discrete 15-minute period of time where you complete as many total reps as possible with two opposing or "antagonistic" exercises

In this case, the two exercises are thrusters and chin-ups, to be performed as follows :

after warming up, select a 10RM for each exercise

perform sets of 5 with very short rest breaks (10-15 sec) until fatigue starts to really kick in

drop down to sets of 4,3,2,1 with longer rest breaks as needed

The goal for future sessions : simply to increase the number of total reps within the allocated 15 min (without directly training to failure). Sounds like fun.

Twenty Things I Know

by Scott Andrew Bird
Filed in : elsewhere

20 snippets of wisdom from Mike Boyle. To get things rolling :

Often I would come to the gym, warm-up, do one heavy set of squats and leave. In the process, I got very strong. The process was simple. Have a goal for the day. Attain the goal. Go home.

Some great tips in there.

Hand Hydrotherapy

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip, recovery

The Other Side of Strength's Ken Black takes a brief look at a bit of hydrotherapy - contrast baths for the hands. Not quite as painful as an ice bath.

A Swiss Ball for Morons

by Scott Andrew Bird
Filed in : elsewhere

Charles Poliquin's at it again. His latest Q&A piece on T-Nation includes :

swanky new gym gadgets

swiss ball use and abuse

hypertrophy training mistake #1

strongman for beginners

As always, it's a great read.

Timing Rest

by Scott Andrew Bird
Filed in : elsewhere
Tags : Training Concepts & Strategies

Blaine wraps up our article series on rest with a look at Timing Rest. This article looks at the most effective way to measure rest break length (for various workout types) as well as offering a few basic timing strategies. A good read.

The Cyclical Ketogenic Diet (CKD)

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

This is a very comprehensive look at the Cyclical Ketogenic Diet by Under the Bar's Kristoffer Lindqvist. If you've ever wondered just what this diet entails, or words of wisdom by someone who's used it on several occasions, look no further than this piece. Superb.

Sexy Female Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : fat loss

Mike Robertson mentioned on a recent episode of The Fitcast that his early articles on T-Nation - although full of excellent content - just weren't attracting a lot of attention. In order to combat that he started including the occasional image of a scantily clad female; a tactic which worked well.

If the article title and first image (the one at left) are anything to go by, Chad Waterbury shares this school of thought. At least - as with Mike Robertson's writing - this is an excellent read.

The article centres around a simple philosophy - that when it comes to training men and women, the same things work (irrespective of gender). This applies to strength training, fat loss or hypertrophy. Most of the time.

After establishing the many ways in which the two sexes are remarkably similar (at least when it comes to training), Chad goes on to provide the basis for a simple program designed to give the majority of women what they want - more Jessica Simpson than Ms Olympia. A great read.

Off-Season Rugby Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding, Olympic Weightlifting, powerlifting, rugby

Ashley Jones has put up a couple of interesting pieces on the Getstrength site regarding Rugby training. The first of these looks at off-season training, combining Olympic, powerlifting and bodybuilding lifts. It's a great combination.

The second addresses some of the modified games which form an effective aspect of training. Some good ones in there.

The Best Exercises

by Scott Andrew Bird
Filed in : elsewhere

Dan John's a funny man. If you're in any doubt, the following from his latest T-Nation piece should clear things up:

The young people reading this should know that all the following are bad for you: squats, bench presses, deadlifts, snatches, cleans, lat pulldowns, curls, leg extensions, and basically anything that Arnold did while he trained.

The article, once you manage to stop laughing, is on the most effective exercises to use when training a large group of people. And despite the preceding quote, deadlifts are top of the list.

Can't get enough of Dan's words of wisdom? If you missed it the first time, grab his recent interview on the FitCast. The video version is also well worth watching - especially if you're about to squat.

Dealing with Difficult Coaches

by Scott Andrew Bird
Filed in : elsewhere

Julia Ladewski takes a brief look at some of the more common problems new strength coaches face when dealing with long-time coaches.

Serious Log Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, log

Strength and conditioning coach Guy Jones reminisces on log training with a difference [.pdf, 190kb]. A great read.

Rest Between Workouts

by Scott Andrew Bird
Filed in : elsewhere
Tags : rest

The rest series continues with Blaine looking at rest between workouts. The main argument :

Given enough rest the muscle fibers will be stronger than the ones that you tore. Given too much rest your body will decide that it does not need the extra muscle mass and will begin to break the muscle fibers down again.

The article also briefly looks at the idea of cross training (use of a different sports' workout style in your training) - particularly on the scheduled rest days.

Next up: Fuel and Rest.

Heavy Kettlebell Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Mike Mahler unleases the power of heavy kettlebell training. Good stuff.

Jack Dempsey

by Scott Andrew Bird
Filed in : video
Tags : boxing, ebooks

Tom Furman has a nice piece on the 'Manassa Mauler', Jack Dempsey.

The ebook mentioned in the article is an incredible find.

Still Misunderstood: Strong Athlete, Zero Injuries

by Scott Andrew Bird
Filed in : elsewhere
Tags : back pain

It seems that some people will never understand Mike Boyle. Following Eric Cressey's excellent interview The Misunderstood Strength Coach, some of the comments made this fact abundantly clear.

I don't often read more than the first few comments to a T-nation article (which are usually along the lines of 'Great article!' or 'Keep up the good work') but this piece - Strong Athlete, Zero Injuries - inspired me to do just that. And once again, it was clear that some people just don't understand the man.

Among the fascinating (and a little controversial) views espoused in the article :

I'm a big believer in the technical failure concept. The set ends at technical failure, not when you can't cheat through another rep. I'd always rather undertrain than overtrain. Tomorrow is another day. The tortoise beat the hare. The healthy trainee lives to train another day while the hurt guy goes to PT.

Many of my older (30-plus) clients no longer do conventional squats or Olympic lifts. Their bodies no longer tolerate it. We do jump squats, kettlebell swings, and lots of single leg stuff with these guys because the objective is to keep them playing.

Back pain has three root causes as it relates to lifting. Torque (forward lean), compression (high spinal loads), and flexion are what cause back injuries. Front squats lessen torque, compression, and flexion, and are therefore inherently safer [than back squats].

Knee wraps are not an injury prevention tool. They're an elastic launching pad to allow you to lift more weight. Knee wraps don't protect the knee.

and the one that really got me thinking :

Treat your vertical pulls just like the bench. Cycle them. Do heavy triples. Whatever you do for horizontal presses, do the same for vertical pulls. Your shoulders will love you for it.

Despite often being misunderstood, Mike Boyle gets results. As the article states :

My average athlete can also do a 1 RM chin-up with more than he can bench press.

That's including the bodyweight of the lifter, but it still isn't bad. Now, time to take a serious look at the chin-up part of my routine. Heavy triples coming up.

Active vs Passive Rest

by Scott Andrew Bird
Filed in : elsewhere
Tags : rest

Blaine kicks off our current collaboration on rest with a look at Active vs Passive Rest. It's all about the heartrate.

13 Tips for Mighty Elbows and Wrists

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip, injury prevention, wrist strength

It's a sunny Labour Day here, which means that nearly everything is closed and I finally had an opportunity to catch up with Eric Cressey's latest piece on T-Nation, 13 Tips for mighty elbows and wrists.

If you read Jim Wendler's recent article Casting your wrists you may recall the opening paragraph :

When I started using a bench shirt, I miraculously gained 150 lbs on my bench. No practice, no technique work, nothing. That is the magic of these cheater shirts--you automatically "get it." Anyway, with this increase in bar weight, my wrists were taking a beating and I needed some help. This is where I was bestowed with this knowledge, which I am now giving to you.

If that's a familiar feeling (suddenly asking your wrists to do a lot more work), Eric's article is definitely for you. It's far more wide-ranging than I'd anticipated, and the section on 'checking your workstation' was certainly food for thought. Heavy benching with chains and correct keyboard use in one article? Perfect.

Free Radicals and Exercise (Part I)

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Boston-based physical therapist Nick Liatsos takes a look at the relationship between exercise and free radicals.

Although it starts ominously :

Although exercise in the form of endurance (i.e. running a 2K) or resistance type training (i.e. weightlifting) has numerous benefits such as increasing oxygenation of tissues and improving insulin sensitivity, it also has a downside. With every breath that we take, we use oxygen to aid in the process of converting carbohydrates, proteins, and fats to energy. This, in turn, creates an unstable molecule of oxygen.
These molecules are highly destructive to the molecules and tissues surrounding them and have been named free radicals. The free radicals that exceed the body's antioxidant stores are the cause of oxidative stress. They occur in the body inevitably from energy metabolism and respiration. Exercise uses 12-20 times more oxygen and sends free radical production into high gear.

it quickly adopts a more positive light and looks at the potential benefits of a bit of supplementation. With vitamins C and E heading the list, this isn't exactly going to require a radical re-working of the diet. Not that I need much of an excuse to start taking more vitamin supplements.

The Truth About Bulking

by Scott Andrew Bird
Filed in : elsewhere
Tags : bulking, diet

Christian Thibaudeau takes a very interesting look at the traditional notion of bulking; asking the simple question :

Is bulking up to gain muscle a good idea?

If you've ever wondered whether to bulk-then-cut or simply follow a clean diet with the right amount of each nutrient (all year, that is) then this article is meant for you.

A couple of samples :

You can eat any amount of food you want; you simply can't change your protein synthesis limit naturally. Eating more food than your body can use to build muscle will simply lead to more body fat being gained.

and

you can't bully your body into building muscle by force-feeding it. Adding nutrients and calories will have a positive effect on muscle growth until you reach your saturation point. After that, any additional calories will be stored as body fat.

I think the answer is quite clear - a careful, planned, clean diet.

Bench Press Setup with Iron Woody Strength Bands

by Scott Andrew Bird
Filed in : Sites
Tags : bands

GetStrength's Steve Thompson discusses one of the simplest - and most effective - ways to set up bands for bench training. He's chosen to use Iron Woody bands, but there really isn't a lot of difference between brands.

Having tried various setups in the rack, I have to admit that I'm more than a little keen to get the bench out (there just isn't space in the current home gym) and try something like this - looks great.

Incidentally, the NZ Bench Press recordholder Reuben Simanu (mentioned in the article) is throwing some serious weight around. Take a look at his training log.

More on Squat 101: The King of Lifts

by Scott Andrew Bird
Filed in : elsewhere

Jeff Fiss continues his great series Squat 101: The King of Lifts over on the Iron Sport site. Here's part 2 (basic squat types), and part 3 (bars and gear).

Deadlifting With The Finnish Masters

by Scott Andrew Bird
Filed in : Favourites
Tags : powerlifting

Thanks Jon. South Carolina Barbell's Marc Bartley has published the result (part 2) of an email exchange with superb Finnish deadlifter Sakari Selkainaho - a very interesting looking 16 week routine.

There are some great lifters mentioned in that article; here's a bit of a rundown.

Sakari Selkäinaho
If you've ever read the article Finnish Deadlift Secrets (and if you haven't, now's your chance) then you'll be all-too-aware of just how well this guy knows his stuff. If you need further convincing, anyone who's pulled 275/606 in the 75/165 class has been training pretty hard.

Marc Bartley
Marc 'Spud' Bartley doesn't exactly have the perfect build for a great puller, but a combination of training wisdom and tenacity has certainly served him well. 387/850+ rack pulls are not exactly things to sneeze at.

Jarmo Virtanen
An incredible nine time IPF world champion, Jarmo Virtanen dominated powerlifting throughout the '80s. As Marty Gallagher points out [1] 'Jarmo Virtanen, the fearsome Finn who took second place, would stay a light heavyweight [181 pounds] and rule the international roost for the next decade'. He did indeed.

Not to be outdone, Ari, Jarmo's brother, was also an exceptional deadlifter. According to Sakari [1] he had 'one of the best technique I have ever seen.'. Runs in the family.

Veli Kumpuniemi
Otherwise known simply as 'Mr Deadlift' [2]. Although he never fully recovered from a hamstring tear in 1981, he still pulled an incredible 880 at a bodyweight of only 220. The 'Mr Deadlift' moniker is well deserved.

Sami Nieminen
Former World Junior Champion and all-round dynamo. Having pulled 305/671 at a bodyweight of only around 75/165 [3] is certainly a great qualification.

References
1. COAN: The Man, The Myth, The Method (1999)
Marty Gallagher

2. Finnish Deadlift Secrets
Sakari Selkäinaho

3. Results table from 2005 World Powerlifting Championships, Florida
East Midlands Weight Lifters' Association
Ultimate Strength newsletter Dec 2005 [.pdf, 356kb]

Wanted: Hardcore Training Partners

by Scott Andrew Bird
Filed in : elsewhere

I'm not quite sure what Glenn Buechlein is on, but I think I want some. This look at his ultimate collection of training partners is, well, a little unusual.

Beyond the Template

by Scott Andrew Bird
Filed in : elsewhere

Thomas Phillips takes a brief look at the notion of making minor alterations to your workout template, depending upon external factors in your life (stress, tiredness etc). Definitely a philosophy I adhere to - perhaps a little too much.

Goals and Toilet Seats

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, Goal Setting

Gutsy display.
If the title suggests to you that this might be an article about squatting, well, you'd be wrong. Surprisingly, Dan John writes about goal setting. And toilet seats.
There are a couple of pieces of wisdom that jump out from this article, the most critical one - to me at least - is a quote from the One Minute Manager :
Look at your goals. Look at your behaviors. Does your behavior match your goals?

Definite food for thought. Speaking of food, if the Velocity Diet stuff got you intrigued, you might like to go back to Chris Shugart's original article. It's interesting stuff.

Soft Tissue Work for Tough Guys

by Scott Andrew Bird
Filed in : elsewhere

Tony Gentilcore discusses how soft tissue work - and not just the foam roller - is not only 'more painful than watching a David Hasselhoff music video' but also essential work for many who spend time in the gym.

He also discusses First Blood, The Usual Suspects and why the humble tennis ball is your friend. A great read.

Question of Strength

by Scott Andrew Bird
Filed in : elsewhere

Charles Poliquin's Q & A on T-Nation is back. PRTs, ZMA and HCl supplementation. Superb stuff.

Whip It, Whip It Good

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing, clubs & maces, grip, leverage

Physical Strategies' Tom Furman talks about a long time fascination with the whip (as a weapon). The whip was in use long before Indiana Jones, and has a bit of a cult following; there's even a sport 'whip boxing'. Great stuff.

Oh, and if you're just looking for a bit of 1980 Devo action, here's the video.

Making the Client Bulletproof

by Scott Andrew Bird
Filed in : elsewhere

An article by Leith Darkin is always worth a good read (if not several), and Making the Client Bulletproof [.pdf, 700kb] is no exception. 'Bulletproof' is actually a compilation of three articles written by Darkin over the years, and looks at the considerations for designing balanced programs for both upper and lower body training.

In this case Darkin addresses the balance within the primary push/pull exercises; a balance which must be carefully considered before specifically looking at an individual's weak points. Very interesting stuff.

Powerlifting Tricks For Regular Joes

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

Navy pilot Jack Reape takes an interesting look at non-competitive powerlifting; specifically a few of the things that 'regular joes' can learn from those that compete.

Perhaps the most intriguing - at least to me - is the concept of Series/Segments (wave loading on a smaller scale). With a bench workout coming up in about half an hour, it's something I'm definitely keen to try out.

Bored? Hit something

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing, conditioning

Sound advice. Trainer Eric Patterson takes a look at the effectiveness of boxing conditioning work. It's certainly more fun than the usual array of steady-state cardio.

Defining the Default Position

by Scott Andrew Bird
Filed in : elsewhere

Or 'The spear, the shield and the crazy monkey'.

Urban Combatives' Lee Morrison looks at several styles of 'default position' often used in various forms of combat. Morrison defines this as :

where we have found ourselves in a confrontational sense, reacting to something that someone is either doing or in the midst of doing to us.

Narcotics Enforcement Agent 'Southnarc' defines the primary role of the default position :

No default position will prevent you from getting hit, its objective is damage limitation during the transition from lost initiative to regaining the upper hand. What the default should do first is prevent you from getting knocked down or knocked over.

There are many more types of 'modified flinch' than you might expect. Very interesting. Thanks to Physical Strategies' Tom Furman.

Everybody Has Time for a Quickie

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip

An excellent look at some of Glenn Buechlein's 'quickie' workouts. There's something almost painfully familiar there.

Strongman Training 101

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

Considering trying your hand at Strongman? Kentucky Strongman's Brian King teams with strongmen Eric Hammer and Bryan Dermody to provide an introduction to strongman training.

The first part of this article series answers 2 key questions : what is their training like both in-season and during the off-season. Good stuff.

The Physiology of Plyometrics

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight

The Sport Fitness Advisor site has an interesting article on the physiology of plyometrics, including a brief note on the benefit of concurrent plyometric and strength training.

Strength Training for Fighters

by Scott Andrew Bird
Filed in : elsewhere

Following Ross Enamait's original thoughts on strength training for boxers there was a bit of confusion. In order to clarify things he looks at Strength training for fighters - a good summary.

Squat 101: The King of Lifts

by Scott Andrew Bird
Filed in : elsewhere

Jeff Fiss discusses just a few of the reasons he considers the squat to be the king of all lifts. Good stuff.

Self-Defense tips

by Scott Andrew Bird
Filed in : elsewhere
Tags : stretch

If you've ever been mugged, these self defense tips by Stadion's Thomas Kurz may just be what you're after.

If you've ever read Stretching Scientifically (a great book) you'll know just how thorough Kurz can be.

Somewhere Between Moscow and Columbus

by Scott Andrew Bird
Filed in : elsewhere

Fascinating article. Navy Pilot Jack Reape talks about his efforts to bring the WSB and Eastern Bloc programs closer together - despite initial appearances, there's enough scope for plenty of overlap.

Jack's training throughout 2005 and up to - and including - meets in 2006 are testament to that.

Using a Foam Roller

by Scott Andrew Bird
Filed in : elsewhere
Tags : recovery

Just came across a great resource via Rif's blog on Self-Myofascial Techniques; specifically ways to use a foam roller. One to keep.

While you're on the Seal Quest site, take a look at their blog. Another great addition.

Olympic Lifts for the Deadlift

by Scott Andrew Bird
Filed in : elsewhere
Tags : Olympic Weightlifting

Iron Sport Gym's Jeff Fiss discusses a few of the exercises he's picked up from Olympic Lifter Jim Rutter that have been helping his deadlift. Might just try a few of them.

Dave Tate on Being Big

by Scott Andrew Bird
Filed in : elsewhere

Julia Ladewski finds out Dave Tate's current thinking on being big. If you need reminding of his previous position, go back and read his article '27 reasons to be big'.

The Repetition Method

by Scott Andrew Bird
Filed in : elsewhere

Following last week's look at the Dynamic Method - particularly for the bench press - Jim Wendler looks at the Repetition Method and the importance of cycling both techniques into your training.

Simple vs Easy

by Scott Andrew Bird
Filed in : elsewhere

David Whitley takes a brief look [.pdf, 243kb] at 'cellular memory', and the permanent benefit of enduring a staggeringly brutal workout.

I like the sound of the Inman mile - walking a mile whilst carrying a weight equivalent to your bodyweight. Tomorrow's going to be a long, long day.

POMB

by Scott Andrew Bird
Filed in : elsewhere

The reinvention of Dave Tate continues apace, and a look at the proposed training template for his next phase is certainly interesting (if a little daunting - he's been ramping up the volume).

Training with the Strongman Log

by Scott Andrew Bird
Filed in : elsewhere

Now that Jedd Johnson has detailed the most popular methods for cleaning a strongman log, CJ Murphy provides an insight on training with one. Some interesting ideas in there.

Why "Good Form" Is an Overrated Concept

by Scott Andrew Bird
Filed in : elsewhere

Charles Staley has an interesting article which encourages a little skepticism in the gym.

His opening question - definitely something to think about :

What exactly is good form and what makes it good?

The Road to Excellence

by Scott Andrew Bird
Filed in : elsewhere

An interesting and inspirational article by Dan John, who laments the passing last week of a long-time mentor; Coach Ralph Maughan of Utah State; discussing one of the many lessons he learnt during their time together.

To give you a further insight into just how John views Maughan, have a look at his notes on one of Maughan's earlier articles.

Berserker Workouts

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells

Einstein once said something along the lines of :

Insanity: doing the same thing over and over again and expecting different results.

Another definition might be 'anything Glenn Buechlein and Jim Wendler do in their workouts'. Crazy 8s with soaped up 53lb kettlebells? Wheelbarrow sprints with 500lb? There're some good ideas in there.

Adjust Your Pull-Up Technique for a Bigger Bench

by Scott Andrew Bird
Filed in : elsewhere

The title says it all. Thomas Phillips discusses a few ways in which adjustments to your pull-up technique (whether you can do 2 or 20) can help your bench.

Seven Keys to Athletic Success

by Scott Andrew Bird
Filed in : elsewhere

Alwyn Cosgrove looks at a basic template for a well-balanced training routine. There's a lot more to it than resistance training and a little cardio.

Core Statics II

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands

Ready for some serious heavy breathing? If Smitty's Core Statics article got you fired up, check out part II [.pdf, 877kb].

Bring on the bands.

On Sitting and Standing

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodyweight, kettlebells

Nathaniel Morrison has a great article in Military Fitness Magazine on one commonly overlooked area of physical prowess: the ability to sit, stand and fall without using the arms.

From the article:

Try this; sit down. Now stand up. Now sit on the floor. Get up. How many times did you use your hands?

Very interesting stuff.

The Forgotten Art of Shoulder Training

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Christian Thibaudeu laments the serious attention paid to shoulder development by bodybuilders in previous decades, and resurrects several great exercises - including a superb creation from the legendary Vince Gironda - that are well worth considering. If you identify with the description of Larry Scott as being 'shaped like a traffic cone', read on.

If the article starts you thinking about Ring Training and performing an Iron Cross, Coach Sommer wrote an excellent article last year on The Iron Cross for Bodybuilders - Simulated Gymnastics Training with Weights.

When it comes to looking after your shoulder health, you could do a lot worse than read Eric Cressey's Shoulder Savers article series (part I, part II) on T-Nation. Definitely a keeper.

Putting the Brakes On

by Scott Andrew Bird
Filed in : elsewhere

University of Nebraska's Bryce Teager discusses the addition of deceleration training to your routines. From the article :

I don't know how many of you would get into a Ferrari and gun it into heavy traffic if you knew your brakes didn't work. So why would you perform a dynamic effort squat, make a fast 90-degree cut on the field, or throw a fast ball on the diamond if you knew your deceleration abilities weren't quite up to par?

Core Blimey!

by Scott Andrew Bird
Filed in : elsewhere

Ignoring the claims of infomercials everywhere, core work involves more than a daily set of sit-ups on a fitness ball. In the first of two-part article Core Statics [.pdf, 961kb], the Diesel Crew's Smitty discusses the training of various core musculature for sports; pointing out that much of the existing core exercises overlook the idea of the 'Z' component - the loading of a movement across distance.

From the article:

"Power is generated from the ground up, from the core out and from the hands in." Segmental, (progressive) stabilization of the TA, RA, (internal/external) obliques, erectors and spine with each step. I want to force you to generate stabilization! The kind of stabilization that will have aliens popping out of your chest. This could be done with a supplemental series of exercises I call - Core Statics.

Increase Your Punching Power

by Scott Andrew Bird
Filed in : elsewhere
Tags : boxing, grip

Leith Darkin (the author of last month's superb article on grip training) discusses training to increase your punching power. Here he takes a brief look at the ideas behind the Stretch Shortening Cycle (SSC) and how various plyometric exercises are of great benefit; in addition to the basic biomechanical principles that assist in punching.

The two articles stated as pre-requisites for this one are The Stretch Shortening Cycle in throwing and striking sports and What do all Martial Arts have in common. Also well worth reading.

If you're not familiar with the boxing punch types mentioned in the above articles, there's a brief rundown (with videos) at Saddoboxing.com.

One-Armed Chins and Other Fun Things

by Scott Andrew Bird
Filed in : elsewhere
Tags : kettlebells, Old-Time Strength

Whilst mulling over my current one-armed push-up quest (more on that in a minute) I came across the Beast Skills site, via a link on Lean and Hungry Fitness. Beast Skills has tutorials for handstands, one-armed chin-ups and other fun things; as well as information on training (looks like a great mix of traditional free-weights, kettlebells and bodyweight exercises). Very good stuff.

For a look at some of the historical feats of strength in this vein, check out John Gill's superb Historical Performances in Chin-ups, Pull-ups, Levers, and Crosses. As you'll see from the table, John is no slouch himself.

Now to the one-armed push-ups. I'm still several inches away, but gradually becoming more solid at some of the exercises listed in the progression (such as Offset push-ups and the one-handed Total Gym work). I imagine that once I can perform sets of 10 in these exercises, the one-armed push-up should be achievable.

Inspiration

by Scott Andrew Bird
Filed in : elsewhere

Via a link on Ross Enamait's blog (a great read in itself), comes the extraordinary story of Kyle Maynard. From Kyle's site :

Kyle was born March 24, 1986 with a rare disorder called, "Congenital Amputation." This left Kyle with only three major joints: a neck and two shoulders. Despite his physical differences, Kyle was one of the top wrestlers in Georgia in his senior year. His visit to the 2004 Georgia State Wrestling Championships left him with an impressive record of 35-16. Continuing his amazing career, Kyle is now wrestling at the University of Georgia and has begun training in Jiu-Jitsu and competing in the sport of submission wrestling.

The line that really struck a chord is the one at the top of each page :

It's not what I can do; it's what I will do.

Definitely one to remember.

The Get Shredded Diet

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Sometimes 12% bodyfat just isn't lean enough. Dr John Berardi gets extreme.

Concurrent Strength and Endurance Training

by Scott Andrew Bird
Filed in : elsewhere

This article on the Sport Fitness Advisor site briefly looks at some of the research performed on the effects of concurrent strength and endurance training. This is timely as I consider ways in which to mix various elements into a solid routine.

Rosemary Stanton Interview

by Scott Andrew Bird
Filed in : elsewhere

Tireless Australian nutritionist Dr Rosemary Stanton is interviewed by Peter Thomson on this week's episode of Talking Heads. If you missed it the first time around, the show is repeated on ABC2 at 20:00 and 22:30 tonight, and again tomorrow at 7:00.

Interval Training With Kettlebells

by Scott Andrew Bird
Filed in : elsewhere
Tags : interval training, kettlebells

Interval training with kettlebells for combat sports [.pdf, 54kb] is an article by long-time wrestling coach (recently retired) David Morgan with a couple of very interesting points. These include a synopsis of why kettlebells are increasingly used in the training of combat athletes, and a sample workout illustrating their use.

David's blog on Enhanced Fitness is also well worth a read.

Interview with Dr Eric Cobb

by Scott Andrew Bird
Filed in : elsewhere

Dr Eric Cobb has some fascinating - not to mention deceptively simple - ideas. This interview by Chris Shugart took me into Dr Cobb's world of Z-Health; DJM (Dynamic Joint Mobility) Training in particular.

If the interview leaves you hungry for more - and I've no doubt it will, especially once you've taken off your shoes and tried the foot stretches discussed - there's a brief video [.mov, 1.6mb] showing part of a training session on the Z-Health site. Still want more? New versions of the Neural Warmup DVDs are in the pipeline. If anyone's already seen the older ones, I'm very interested to hear any thoughts.

Pressing the Beast

by Scott Andrew Bird
Filed in : elsewhere

Thomas Phillips has an interesting article on training to press a heavier kettlebell. I can foresee my own kettlebell collection growing.

Alwyn Cosgrove Interview

by Scott Andrew Bird
Filed in : elsewhere

The Diesel Crew's 'Smitty' chats to Alwyn Cosgrove in a fairly illuminating interview [.pdf, 75kb].

Low Carb Round Table

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet, low-carb, paleo

There's more to low-carb than the Atkins diet. Read on.

18 Tips for Bulletproof Knees

by Scott Andrew Bird
Filed in : elsewhere

Mike Robertson does it again. If you've ever experienced knee pain, read this. If you haven't, definitely read it.

It's All About the Effort

by Scott Andrew Bird
Filed in : elsewhere

Mike Hanley provides an excellent summary of the four types of effort commonly associated with strength training.

Corporate Strength

by Scott Andrew Bird
Filed in : elsewhere

The Diesel Crew's Jim 'Smitty' Smith completes his 3 part article series on 'Corporate Strength'. This series looks at a couple of ways in which widely-used approaches to corporate projects can be altered for use with strength-related ones.

Find a quiet corner and wade in[.pdf, 297kb] (part 1, part 2).

Strongman Training for Girly Girls

by Scott Andrew Bird
Filed in : elsewhere
Tags : strongman

It seems there's more to life than the StairMaster. Charles Staley's daughter Ashleigh has discovered truck-pushing.

Rope Revolution

by Scott Andrew Bird
Filed in : elsewhere
Tags : rope

Chad Waterbury has written an interesting (if slightly incendiary) article on rope training. A bit of truck-pulling could be fun.

The Band Man

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands

If you were unlucky enough to miss it during the week, Dave Tate has an excellent article on some of the many ways in which bands can be used for rehab. The videos, and the brief interview with Jump Stretch's Dick Hartzell, are great.

The Importance of Assistance Exercises

by Scott Andrew Bird
Filed in : elsewhere

Jim Wendler takes a look at the importance of assistance work, and his preferred way of tracking progress.

Mastering the Strongman Log

by Scott Andrew Bird
Filed in : elsewhere

The Diesel Crew's Jedd Johnson has written a great series of articles on mastering the Log Press. The first part - Improving the Performance on the Strongman Log (.pdf, 279kb) - looks at the three general techniques for cleaning the log. For anyone considering entering a Strongman event, it's a great read.

The legendary Vince Gironda

by Scott Andrew Bird
Filed in : elsewhere
Tags : bodybuilding

Christian Thibaudeau takes a look at just a fraction of Vince Gironda's legacy - covering his thoughts on nutrition, periodisation and several new exercises. Fascinating stuff.

Jim Wendler on Conditioning

by Scott Andrew Bird
Filed in : elsewhere
Tags : conditioning, powerlifting

Big Jim offers a few thoughts on conditioning. Of particular note was this :

Powerlifters and athletes have an on/off switch and nothing in between. You have to learn how to idle.

Yes. I think he's right there.

Dumbbell Swings

by Scott Andrew Bird
Filed in : elsewhere

If you've ever considered dumbbell swings, you might want to take a look at Mike Bruce's latest article (.pdf) on strongerman.com.

NB : this is definitely one for outdoors. Just in case.

Tate update

by Scott Andrew Bird
Filed in : elsewhere

Dr. John Berardi gives an update on Tate's progress in what has become known simply as the Dave Tate Project. In short - it's all good.

Deadlifting With Style

by Scott Andrew Bird
Filed in : elsewhere

Personal trainer / competitive powerlifter Thomas Phillips has a great article on the Elite Fitness site regarding many of the commonly used deadlift techniques. I'm not referring to the sumo vs conventional debate here; the techniques include things such as squatting or straight-legged starts, head up or head down, and rounding the upper back.

Good stuff.

Week 4 : slackness

by Scott Andrew Bird
Filed in : Weekly summary
Tags : clubs & maces, grip, leverage

I hate to admit it, but this week I seem to have joined Steph in the world of slackness - at least as far as weight training is concerned. It's incredible how slothful you can feel following a week without deadlifting; only sporadic bodyweight sessions kept things from getting completely out of hand.

Time to crank up the volume and get back into it...in the meatime, here are a couple of pieces which appeared during the week :

Converting to Sumo Deadlifting: How I Made It Work for Me

Marc Bartley

This is an excellent look at how short arms and a long torso are not the ultimate weapons in the deadlift. South Carolina Barbell's Marc Bartley discusses the differences between US and European pulling styles, kettlebell training for the deadlift, and adjusting the sumo stance a little. Overall, a great read.

Barefoot and Sledgehammer training

Martin Rooney

We train the hands, so why not the feet? According to the Parisi Speed School's Martin Rooney, the feet are just as - if not more - important. In this audio interview (.mp3, 5.7 mb) he details exactly why.

The interview also touches on the topic of sledgehammer training for athletes, and how Rooney uses it in similar ways to modern Clubbell routines.

21st century eating

Dave Barr

Strength athlete and coach Dave Barr explains why eating every 3 hours is so last century.

Week 3 : Fat-melting lasers, how to make a sandbag, and Cosgrove strikes again

by Scott Andrew Bird
Filed in : Weekly summary

The closer I get to relocation, the more hectic the weeks seem to become. A large part of this is the mad rush to see and do as much as possible prior to departure (which I should probably have been doing in any case, but no-one ever does). Still, sporadic deadlift and bodyweight sessions kept things ticking over nicely. Not to mention a ridiculous amount of walking.

Also this week...

Fat-melting lasers

On Monday the BBC reported of a series of experiments at the Massachusetts General Hospital involving pig fat, skin and a laser. The aim was to demonstrate the plausibility of remotely melting away the fat, without harming the skin.

Although the tests were successful, it could be several years before similar studies are done on human volunteers.

How to make a sandbag

This is definitely on the to-do list for shortly after I relocate. Alberto pointed me recently to the Ultimate Sandbag (recently reviewed on T-nation); but at $70 I'll probably end up making my own. It's more fun that way in any case.

When it comes to the home-made variety, there's no shortage of available instruction. The first I came to was that by Ross Enamait (.pdf, 424kb), which includes links to suppliers of the bags involved and photos illustrating the various stages of construction.

Cosgrove strikes again

Alwyn Cosgrove is fast getting a reputation for writing exercise routines that don't look too threatening at first, but are utterly brutal when attempted. His latest piece on T-nation is no exception.

Training Behind Bars II

by Scott Andrew Bird
Filed in : elsewhere
Tags : grappling

The second part (part one if you missed it) of Zach Even-Esh's excellent look at training whilst in a New Jersey prison.

Top 5 max effort mistakes (and how to correct them)

by Scott Andrew Bird
Filed in : elsewhere

More words of wisdom from the inimitable Jim Wendler.

The Dave Tate Project

by Scott Andrew Bird
Filed in : elsewhere
Tags : diet

Here's a challenge - find a 290-300lb powerlifter with a diet that's been abysmal for decades and see if a leading nutritionist can sort him out. Dr John Berardi takes on Dave Tate.

Training Behind Bars

by Scott Andrew Bird
Filed in : elsewhere
Tags : grappling

Zach Even-Esh takes a look at the type of training taking place in a New Jersey prison. Simple, motivating and extremely interesting.

Build your own HFT program

by Scott Andrew Bird
Filed in : elsewhere

A well timed article on designing a High Frequency Training (HFT) program. Chad Waterbury's done it again.

6 Lost Lifters

by Scott Andrew Bird
Filed in : elsewhere

I've never really thought of myself as 'lost', however I found some excellent advice in Eric Cressey's latest article on T-nation : 6 lost lifters. The progression back to the bench press (and underlying reasons) following an injury are great.

Mike Miller's quest for strength

by Scott Andrew Bird
Filed in : elsewhere

An interesting look at how Mike Miller successfully combines powerlifting and strongman training.

10 Things

by Scott Andrew Bird
Filed in : elsewhere

OK, 34. The mathematically challenged Alwyn Cosgrove takes a brief look at some of the things he's learnt over the years. Worth a look.

Upper back for the bench

by Scott Andrew Bird
Filed in : elsewhere

Another great article from Jim Wendler over on the EliftFTS site. If you've ever wondered why the upper back is important for the bench press - as well as looking at a load of exercises for precisely this area - read on.

DeFranco Radio Interview

by Scott Andrew Bird
Filed in : elsewhere

Just had a chance to catch up with a couple of the interviews currently available on T-nation radio (from the T-nation front page, look under 'Media and Art'). Definitely worth a listen is a brief chat with Joe DeFranco.

Falling Forward in the Squat

by Scott Andrew Bird
Filed in : elsewhere

Do you sometimes find yourself falling forward in the squat? Often? Dave Tate suggests a few things that may help

Over on T-nation, Tate's mighty Toolbox series continues. Well worth a look.

Muscle Activation

by Scott Andrew Bird
Filed in : elsewhere

There's an interesting article (.pdf, 194kb) tucked away under the name of Myo-feedback on the Strongerman site. It's a great title if you know what it means, not so great otherwise.

In any case, the topic of discussion is knowing how and when to activate particular muscles in compound lifts. Whether you're trying to fire your lats at the right point in a bench press, or bring your hips forward on cue in the squat - this article has a couple of pointers that may just come in handy.

From the article :

being stronger in a muscle group is only half the picture. You have to be able to turn on that strength, at the right times, in the right sequence and in the right direction in concert with other muscle groups. Sometimes you have to back up and re-educate your motor system if you get into bad habits.

Sound advice.

The Lost Art of Overhead Pressing

by Scott Andrew Bird
Filed in : Favourites
Tags : grip, home gym, shoulders, stretch

Overhead Press.
Charles Poliquin takes a quick look at Overhead Pressing and suggests a 12 week program for its use. Having only recently tried a couple of sets myself, I personally can see a bit more overhead work going on. Unfortunately the low roof means that this will be seated only, but that's still a good start.
There were a couple of ratios mentioned in the article, and after Alberto got everyone going with the Achieving Structural Balance piece, I can see a similar thing happening here. They are :
1. The ratio between seated dumbbell overhead presses and the bench press
It should be that the weight done for 8 reps on each dumbbell represents 29% of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65's for 8 reps in the seated dumbbell overhead presses.

2. The ratio between the behind-the-neck press and the bench press
The weight for a 1 RM behind-the-neck press from a seated position should represent 66% of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.

Time for a quick test.

»» Continue reading »».

Jim's Indicators

by Scott Andrew Bird
Filed in : elsewhere

Jim Wendler weighs in on the usefulness of using various lifts to indicate probable max levels.

Max effort training for strongman

by Scott Andrew Bird
Filed in : elsewhere

There's an interesting article on the EliteFTS site by strongman Chad Coy, on his ME training methods. A good read.

Tate talks Hypertrophy

by Scott Andrew Bird
Filed in : elsewhere

Very interesting interview with Dave Tate over on T-nation (part 1, part 2). He covers a range of topics, but of particular interest were the last two in the piece - considerations when buying a good quality rack, and setting up a warehouse gym. This isn't a 'how-to' by any means; but it certainly does make you want to go out and rent a warehouse.

Choosing Openers

by Scott Andrew Bird
Filed in : elsewhere
Tags : powerlifting

More words of wisdom from Jim Wendler. This time he talks about something particularly relevant to anyone about to start training for their first or second meet : choosing opening weights, and training for them.

A good read.

12 weeks to a bigger deadlift

by Scott Andrew Bird
Filed in : elsewhere

Eric Cressey has written an article over at Elite FTS on improving the deadlift by increasing the frequency; the opposite approach to many who seem to like the 'no deadlift' method. Personally I think deadlifting is just too much fun to avoid it (and its many cousins) for any length of time.

Setting up a Garage Gym

by Scott Andrew Bird
Filed in : elsewhere

EliteFTS has an interesting piece by Jim Wendler on setting up a garage gym. I have to say though, that a typical one car garage in Kentucky must be an awful lot larger than one in Glasgow. Not a bad setup at all.

Jim Gets Grip

by Scott Andrew Bird
Filed in : elsewhere
Tags : grip

Elite FTS just added Jim Wendler's take on grip training. Very interesting.

Resistance Band Exercises

by Scott Andrew Bird
Filed in : elsewhere
Tags : bands

Some time ago I added a set of Iron Woody bands to my home gym setup. These afford an incredible range of exercises; both by adding variations for the 'big three' and by providing numerous movements that can be performed on their own. Many of these are often used in warmups, light feeder workouts or as high-rep finishers for primary workouts.

A few of my favourites :

TKE (Terminal Knee Extension)
Helps to strengthen the VMO. Often overlooked by powerlifters who squat with the emphasis on the hamstrings and hips. This is prehab for the knees.

See: 5 More Movements for Rapid Strength Development - Dave Tate

Band good morning
I first saw these on the Westside Dead Lift Secrets DVD, though the guys at Westside Barbell have undoubtedly been doing these for a long time.

To do them, simply anchor one end of the band with your feet and loop the other end over your head (so it sits on the back of your neck). Perform Good mornings as usual.

Band triceps pushdown
A great finisher or addition to a feeder workout.

See: 7 More Movements for Rapid Strength Development - Dave Tate

Band pull-through
Many cable exercises could be done using bands, and this is definitely on the shortlist.

Band pull-apart
See: 7 Movements for Rapid Strength Development - Dave Tate

NB: thinking about cheese and bacon pull-aparts really doesn't help this :)

Band curl
Hit the hamstrings from several different angles. Another one for feeder workouts or a quick warmup.

See: 7 Movements for Rapid Strength Development - Dave Tate

Further reading

Chains and Bands (Louie Simmons)

Accommodating Resistance (Dave Tate)

Workin' on the Chain Gang (Ken O'Neill)

all things strength

The Complete Archives : elsewhere