The lazy mans insider contrast training

This variation is less painful but can still provide for a very powerful growth stimulus. I recommend this method as an introduction to insider contrast training as it's easier to handle at first. You will still be able to develop good strength, size and power with this method. A typical set will looks like this 2 reps at 80 , 2 explosive reps at 50 , 2 reps at 80 and 2 explosive reps at 50 . This form of IC training can be used for 3-5 sets easily. It is a great introduction to IC training and...

Two of a kind How to make twiceaday workouts work for you

I have a confession to make I don't really like being in the gym. That's right, despite the constant attention from the many vixens there and my love for the iron game, I just can't wait to get out of there That's why I personally love to train twice a day. Wait a minute, you just said that you hated being in the gym, then why train two times in one day Well, using twice-a-day workouts allow me to use very short sessions each time. I prefer to do the same amount of work (or only slightly more)...

The Big Kahuna of insider contrast training

This is my favourite variation of the IC method and it can develop power, strength and size all at the same time. Basically you do 2 reps with 85-90 of your max, followed by 3 explosive reps at 60 and by slow reps to failure with the same 60 . This method is very effective for individuals wanting to add size, strength and power at the same time. With this method 3-5 sets per exercise should be used.

By Chris Shugart Originally published at wwwtmagcom

When we get a lot of feedback about a particular article or a contributor, we pay attention. After Christian Thibaudeau published a few articles with us, the message we received from readers was pretty clear We want to hear more from that guy Thibaudeau (pronounced Tee-Bow-Doh) is yet another French Canadian phenom in the strength and conditioning community. He's successfully trained a wide array of athletes from Olympic lifters and strongmen to hockey players and...

Biceps femoris

The biceps femoris (short head) is a knee flexor, so its extensibility should be tested during a knee extension. Test The subject is on his abdomen to place the hips in a neutral position, diminishing the involvement of the bi-articular portion of the hamstrings. The starting position is fully flexed at the knees and the coach induces a slow knee extension. It is important that this be a passive action, in any extensibility test the subject should never contract any muscle. Results An athlete...

Bench press high intensity workout

These workouts will generally revolve around lifting heavy weights on several movements. The goal is to train the CNS to handle and vanquish big loads. On this day you have one main exercise, one auxiliary exercise, one assistance exercise and one remedial exercise. During the 8 weeks course you will have two training blocks lasting 4 weeks each. Both blocks have a similar structure, but the exercises will change. This is a semi-close grip bench press. The grip width is 18 (that is the width...

Ladder drills

A) High knees short steps (back pedal) b) High knees long steps (back pedal) c) High knees jumps with one leg (10 jumps per leg) d) High knees jumps with both legs (backwards) Javorek Complex Snatch power pull 1 x 6 Clean power pull 1 x 6 Squat press 1 x 6 Good morning 1 x 6 Barbell row 1 x 6 Javorek Complex Snatch power pull 1 x 6 Clean power pull 1 x 6 Squat press 1 x 6 Good morning 1 x 6 Barbell row 1 x 6 4 x 200m 75 intensity 90 seconds of rest 4 x 300m Form running 120 seconds of rest...

Introduction and explanations of the exercises

Javorek complex Five drills performed one after another without any rest. This is a preparatory exercise complex and is used as a specific warm-up tool and a way to increase overall muscle mass. Power clean from blocks This drill's objective is the development of the athlete's power output (power force x velocity). The bar is brought from knee height up to the shoulders. The movement must be explosive. Speed back squat Using a moderate load (50-60 of the squat max) the athlete lifts the barbell...

Pre and Postworkout nutrition to maximize the training effect

I'll gladly admit that the nutritional strategies I currently use are based on the work of performance nutritionist extraordinaire and illustrious babe magnet international, John Berardi. I can honestly say that his recommendations in regard to pre- and post-workout meals (which I'll give to you) have created an almost drug-like effect on my and my athlete's performance. In fact, I have personally gained size twice as fast while using JB's strategy, and I'm sure that you'll get a lot out of it...

Bench press high volume workout

These workouts have a little less intensity in that you will lift lighter loads. But they are still hard workouts and will participate in your development and improvement. On this day you also have one main exercise, one auxiliary exercise, two assistance exercises and one remedial exercise. Contrary to the high intensity workout, you will not change the program after 4 weeks. You will only perform one 8-weeks block. That's because of the nature of this workout which can be tolerated for a...

Optimized volume training

Somewhere in the dreaded 1990s, around 1995 to be precise, the training world was introduced to a new form of bodybuilding training German Volume Training. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. The premise was relatively simple Pick a few exercises and do 10 sets of 10 reps. Simple, yes, but very effective. However the program had some weaknesses. Some of which were pointed out in TC's German...

Test no 2 Vertical jump dips depth test

This test is hard to administer on yourself because you know what is being tested and that can influence your results. However it is a good subjective test to perform on others. Have an athlete test on the vertical jump. Tell him that he can dip as low as he wants the goal is to jump as high as possible. The athlete will think that you are testing his vertical jump capacities while you are really testing his dipping depth. The actual result of the jump is without much consequence for this test....

Tuesday Jerk emphasis

To strengthen the muscles involved in the jerk 3. To increase dynamic flexibility in the specific jerk positions The split jerk is basically the same as the push jerk, which I already covered. The only difference is that once you jerk the bar off your shoulders you drop under the bar while doing a split one leg forward, one leg backward . 2. Place it on your clavicle and shoulders 3. The bar is held with a clean grip or an intermediate grip 4. Hold the bar with the full hand, not just the...

First phase of training Introduction 4 weeks Monday Snatch emphasis

To learn and master the explosion phase of the snatch 2. To strengthen the muscles involved in the snatch 3. To increase dynamic flexibility in the specific snatch positions The power snatch from blocks is one of my favorite exercises to teach an athlete how to explode. Since the bar is placed on blocks in the starting position slightly above the knees the movement becomes easier technically so you can focus on exploding and the acceleration path is short so you must explode to complete the...

The two keys to hypertrophy and strength gains

Over the past few years strength training enthusiasts and adepts of the body beautiful have been spoiled. Now, more than ever, there is a slew of effective training programs available to everyone wanting to better their body or their capacities. I'm probably as guilty as any other strength coach, having myself flooded the training community with more than a few training programs. While having a cabinet filled with the latest and greatest strength training programs is a good thing, it gives you...