This 6-week cycle is for the beginner and intermediate lifter who has reached a plateau. You’ll rely on core, plyometrics, and squats to achieve a new max.
When we talk about the Big Three, we’re usually talking about squats, deadlifts, and bench presses. Well, guess what: There are even more bigger and better Big Three movements out there. Find out what they are if you dare…
Most intermediates that have come to me without ever working with a qualified coach before are lacking a few qualities in their technique, especially on big lifts. Lacking these qualities can potentially lead to injury at one point or another. These two qualities are tension and torque.
Do you teach them the squat, bench, and deadlift the same way you would teach a powerlifter? If not, what differences are there?
Muscles never work in complete isolation, especially during competition, which makes this specialized band rotation a great way to minimize risk of injury and improve performance.
If your glute ham raises aren’t increasing your squat or deadlift, chances are you’re cheating. Clint gives you a few variations to try,
JL Holdsworth instructs his athlete on how to properly perform a plank for better transfer to walking out heavy squats and pulling heavier deadlifts
Two variations of the Pallof Press performed with elitefts™ pro bands and blast straps™
Vincent Dizenzo offers advice on how to modify your training so that you can still work on bench press, even with a back injury.
I’m a huge fan of stabilization exercises, standing ab exercises, and the like.
This exercise, like most sporting activities, is done standing which all of the “sport specific” guys will love.
Begin this exercise in the same position as the suspended push-up.
After hundreds of hours working toward a better stomach, I’ve either prescribed or witnessed every crunch, leg lift, and torso twist variation known to man.
Wouldn’t it be beneficial to incorporate some exercises into your training regimen that allow the athlete to stand while challenging the strike zone in stability, balance, rotation, and linear and lateral movement?
This is another great exercise to do with limited equipment or with beginner athletes.
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line
The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.
Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line.
The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.
I’m not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD’s, your grandmother) that will tell you how to do this exercise.
Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.
This version of the side plank is more difficult than the standard version.
This version of the side plank is more difficult than the standard version.
Maintain upright, neutral torso posture throughout the execution of squat.
This is a great shoulder mobility movement and serves as a great warm up exercise
This is another great variation of the pushup to make it harder and involve your abs more.
Perform a side plank and hold a kettlebell in your top hand, with your arm extended straight.
This movement is performed on your standard lat machine with the use of a single D-handle.
The Zercher squat has been one of the biggest secrets of powerlifters over the years.
I will admit it. This is one movement I discovered just screwing around in the gym.