Category Archive for "Programming"
This is Hard Core: The Four Horsemen of the Anatomical Core
By Cody Wayne Burkhart, Team 3FU3L Athlete, Power Speed Endurance Master Coach, and NASA Engineer Here in the northern hemisphere summer is upon us; and as the temperatures rise, the layers start to fall off. Vanity becomes the new black…
Running: Greater Impact = Greater Chance of Injury
The harder your foot makes contact with the ground while running, the greater your chance of being injured. That much seems intuitive. What is counterintuitive is the high injury rates seen in runners, when running is an evolutionary trait developed…
Tapering for Performance: A Quick “How To” Guide
By: Andy Galpin, Ph.D., CSCS*D, NSCA-CPT*D I will never forget the morning of November 22nd, 2007. I remember the color of the carpet in rented bedroom. I remember the smell of my roommates’ percolating French press. This is seared into…
Maxing out with a 1RM Squat Daily (*study)
We’ve all seen the high-school kid who just started training and maxes out on the bench every time he lays his head on it. He usually gets a bit stronger despite himself. But if an advanced lifter tried that, progress…
Unstable Surface Training across different age groups (*Meta-Analysis)
Unstable surface training has been around for over a decade, but it’s only over those past ten years that it’s been seriously studied as a training modality (*and photoshopped into hilarious memes). And most recently, it’s been studied examined in…
How to add Bands into your Deadlift Training
Deadlifting with elastic bands on the bar is a mainstay of champion powerlifters. But questions remain: is it better to put heavy weight on the bar and use less bands, or more bands and less weight? Dr. Andy Galpin and…
Strongman Training versus Traditional Resistance Training (*study)
Strongman training has become an increasingly popular training modality for athletes in all sports. However, we’ve always felt this to be a misnomer – while Atlas Stones and similar tools are part of strongman training, they represent the skill portion…
Build your own Slosh Pipe
Anyone who’s ever carried a full keg of beer knows how heavy they can be. But anyone who’s carried a partially full keg knows that they’re probably even more awkward. Why? Because the liquid inside the keg sloshes around, and…
Chains & Bands Produce Greater Strength Gains (*meta-analysis)
Many of the strongest lifters in the world will attest to the effectiveness of using bands, chains, and other forms of variable resistance in their training. Depending on the technique used, this type of training can be help address weaknesses…
Resting & Recovery between MetCon sets – seated, walking, or lying down (*study)
Boxers sit on stools between rounds. As do UFC fighters. Sprinters continue walking after the finish line. Some put their hands on their heads. Football players often get to sit in the locker rooms at half-time.. And we’ve all seen…
