“If it looks right, it flies right!” I once heard an interesting comment from Yusuf Omar, a colleague from York University and one of the technical consultants for my book The Elite Trainer. He said, “An athlete’s glutes should look like half a Calabrese bread standing upright!” Yusuf has worked with Ben Johnson and other…
This program is designed to assess structural balance while training. Built into the routine are key strength norms from respected authorities such as Al Vermeil, Bill Hartman, Charles Poliquin, Dan Wathen, Mike Boyle, and Dr. Stuart McGill. The Routine Day 1 A1. Close-Grip Bench Press: 6 x 3 @ 40X0, 120s A2. Mid-Grip Pull-Up: 6…
Many strength athletes are creatures of habit. They do the same thing day in and day out. They get big, they get strong, and sometimes they get bored! A great way to cure boredom is to set a challenge. Forget about adding more weight to the bar. Do something different. In fact, forget the bar…
Many trainers proudly highlight their work with professional and elite athletes, wearing it like a badge of honor. While this makes for great marketing, the real question is: how much does training truly contribute to an athlete’s success? A 2010 study by Andersen & Aagaard (full article here) puts things into perspective: When watching athletes…
The famous adage “If you fail to plan, you plan to fail!” applies to strength training as it does to just about any other endeavor. Arriving at the gym with no plan will lead to haphazard results. Tudor Bompa, considered by many as the father of periodization, puts it this way: “In training, nothing happens…
On page 81 of The Elite Trainer, I discuss a controversial topic in strength training: Are Olympic lifts necessary to improve athletic performance in sports other than Olympic weightlifting? Let’s explore what some of the top experts in the field have to say. Bret Contreras: Comparing Olympic Lifts to Powerlifting “For decades, coaches have debated…
Should athletes train strength and power on the same day or alternate days? The best approach depends on the goal. A study published in the Journal of Strength and Conditioning Research found that alternating strength and power training on separate days led to greater improvements in lower-limb and whole-body power, while training them on the…
If you think the anti-ice movement is gaining steam, you’re right! Here’s a recent study on the topic: Does Regular Post-exercise Cold Application Attenuate Trained Muscle Adaptation?Yamane M, Ohnishi N, Matsumoto T. Int J Sports Med. 2015 Mar 11. This study examined the effects of regular post-exercise cold application on muscular and vascular adaptations induced…
For volume training with intermediate and advanced athletes, legendary strength and conditioning coach Al Vermeil recommends wave-like loading when performing squats and presses. Too much high-volume, low-intensity work can detrain the nervous system over time. This scheme works well to counter that effect: Wave 1set 1: 8-10 repsset 2: 4-6 reps Wave 2set 3: 8-10…