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Thread: Strength Training Links

  1. #151
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    Haven't looked through the whole thread to see if this has been posted yet: will do later and delete this post if it has, but Alwyn Cosgrove is the antichrist of trainers.

    I love it.
    its safe to say that I train some martial arts. Im not that good really, but most people really suck, so I feel ok about that - Sunfist

    Sometime blog on training esp in Japan

  2. #152
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    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  3. #153
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    Cardiovascular programming is an ass-backward concept.

    I don't know when I first thought this, but it was confirmed to me when viewing Lance Armstrong's performance in the New York Marathon.

    Throughout my college education, countless training certification programs and seminars, I'd been taught the same thing: that cardiovascular exercise was necessary to improve the cardiovascular system and subsequently aerobic performance. But there seemed to be an inherent flaw in that argument.

    Let's say I tested your aerobic fitness through a treadmill test.

    Then let's say that for the next sixteen weeks, we developed a five-day per week aerobic training program that involved you running at various heart rates and for various lengths of times. The program would progressively increase in difficulty and duration, and the end result was a very significant improvement in your aerobic fitness.

    At the end of this sixteen-week period, how much do you expect your swimming times to have improved? Marginally, if at all, right? It seems almost stupid to ask. But wait a second. If you have one cardiovascular system, why doesn't your cardiovascular system improve across the board regardless of the activity?

    More to the point, why didn't Lance Armstrong, with perhaps the highest recorded VO2 max in history, win the New York Marathon? Or beat people with lesser aerobic levels than himself?

    The seven-time winner of the Tour de France, the greatest endurance cyclist, quite possibly the greatest endurance athlete in the world, finished the Marathon in 868th place, and described the event as the "hardest physical thing" he'd ever done.
    Lance Armstrong

    "I'd rather be cycling."

    The flaw in this thinking was looking solely at VO2 max: the "engine," as it were. It's fair to say that Lance had a "Formula One" engine, but his wheels and chassis were built for a different kind of race. In other words, he just didn't have the structural development for running.

    Lance was a cyclist: his body had adapted to the demands of cycling, but not to the specific demands of running. In fact, the longest distance he'd ever run prior to the Marathon was 16 miles. Lance had developed strength, postural endurance, and flexibility in the correct "cycling muscles," but it didn't transfer to running the way his VO2 max did.

    The muscles don't move because of cardiovascular demand. It's the reverse. The cardio system is elevated because of muscular demand. We need to program the body based on the movements it's going to perform, not based on the cardiovascular system.

    Basically, if that muscular system can't handle the stress of performing thousands of repetitions (which is what you're doing, after all, when running or cycling), then we have to condition that muscular system first. And by doing so, we automatically improve cardiovascular conditioning.

    The only reason there's any demand on the cardiovascular system is because the muscular system places that demand: the muscles require oxygen in order to continue to work. In fact, cardiovascular exercise is impossible without moving the muscle first.

    I've seen this across various sports. The cardio conditioning required to run a 10K won't transfer to motocross or jujitsu.

    Conclusion: If cardio training doesn't transfer well from one activity to another, and it only 'kicks' in because of muscular demand, we should program muscular activity first in order to create a cardiovascular response.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  4. #154
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    Strength is the single greatest equalizer in sport; therefore strength training is the most important physical preparation quality

    While in college we were in the midst of the aerobic training and endurance activity focused period. Strength training studies were few and far between, to be honest. And any strength training studies were rarely performed on the more advanced programs we have available today. It was as if strength development was ignored completely, as all "training programs" for sport were based around various cardiovascular improvement programs.

    While competing in various martial arts systems it struck me that all combat sports exist in a weight category system. The idea was not to prevent a fighter from facing a heavier fighter; it was based on the idea that the heavier fighter was stronger and therefore more dangerous.

    Also, men and women (even of the same weight) didn't face each other in fighting sports. Incidentally, Lucia Rijker, the female boxer and kickboxer, lost only one kickboxing match ever.

    By knockout.

    In the second round.

    In a match against the male world champion at the same weight.
    Fight like a girl

    She fights like a girl. A really strong girl.

    So matching athletes up had nothing to do with weight or sex; it had to do with the idea that males were stronger than females, and heavier athletes were stronger than lighter athletes.

    And when I thought about it more, even looking at activities such as marathon running, long distance cycling or figure skating, activities where excess weight may be a disadvantage, males still tended to perform better than females.

    Conclusion: Being stronger is the single biggest advantage in most sports. Obviously not the only advantage, but definitely a serious difference maker. It was at this point (when I was still in college) that I started to realize that improving strength had to be a primary objective in any sports training program, despite what my professors were saying.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  5. #155
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    Hypertrophy is a systemic response and effect, not a localized one.

    All the talk about bodypart training versus full body routines, isolation exercise versus compound exercise, etc. is based upon a fundamentally flawed concept: that hypertrophy is somehow completely regional-specific.

    Here's a study that examines this in a bit more detail:

    Rogers et al

    The Effect of Supplemental Isolated Weight-Training Exercises on Upper-Arm Size and Upper-Body Strength

    Human Performance Laboratory, Ball State University, Muncie, IN.
    NSCA Conference Abstract (2000)

    The researchers compared the effects of a weight training program on 5RM strength and arm circumference and divided the subjects into two groups. Group 1 performed four compound upper body exercises, while Group 2 used the same program but included biceps curls and triceps extensions.

    The results showed that both groups significantly increased strength and arm size

    However, the addition of direct arm training to group two produced no additional effect on strength or arm circumference after 10 weeks of training.

    The additional localized training did not result in anything that the bigger compound exercises didn't provide.

    Let me present a hypothetical example:

    Twin brothers eating the same diet, working at the same job. Three times a week for the next 52 weeks, both brothers undertake a progressive resistance-training program, each adding weight, sets, or reps in a logical manner over the whole year. One difference: the first brother does deadlifts only. The second brother does arm curls only.
    Twins

    Guess which twin did deadlifts?

    After a year, who do you think will have bigger arms? Obviously it will be the first brother, who put more overall stress and load through his system. Even though he didn't bend his elbow at all.

    Charles Poliquin is fond of saying in order to gain an inch on your arm, you'd have to gain 10 pounds of muscle mass. If that's true, it'll happen a lot faster with an exercise like the deadlift than it will with the dumbbell curl.

    The bottom line is that muscle growth is a systemic issue, not a localized one. If you put a stress on the forearm only, of course it would grow, but that growth would be limited because the systemic load is small. If you did deadlifts, on the other hand, the systemic load would be so big, everything would grow.
    Sitting on ball.

    He'd be much better off doing deadlifts.

    And when we think about anabolics or anything that can enhance muscle growth, they're injected or consumed into the system. You don't inject steroids in equal amounts into every muscle group, just as you don't rub Surge on your arms. Increased protein synthesis is a systemic phenomenon.

    Conclusion: If hypertrophy is what you want, develop training strategies that target the entire system at once.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  6. #156
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    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  7. #157
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    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  8. #158
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    T-Mag FTW.
    BreakProof Back® Back Health & Athletic Performance
    https://sellfy.com/p/BoZg/

    "Who dies first," he mumbled through smashed and bloody lips.

  9. #159
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    FYI:

    Stretching the Truth: Dr. Michael Bracko

    This is the second presentation I attended that left the impression that stretching is basically overrated. Here are some highlights:

    • Once again, stretching prior to a power event or high energy performance does not improve performance or reduce the risk of injury.

    • After static stretching, the muscles and tendons stay stretched and are weaker for 10 to 15 minutes. This is called the "stretch lag period" or "tendon slack."

    • Whether you get injured or not is more related to your overall fitness level, not your flexibility level.

    • Super-inflexible people get injuries more often, but so do super-flexible people. It's best to be in the middle.

    • Inflexible sprinters and middle-distance runners are more economical. And that's a good thing.

    • Dr. Bracko does this for his hockey teams: To psychologically mollify them (because athletes are usually stretch-o-holics), he'll have them stretch, then do their warm-ups on the ice. That way, the 15 minute weakening period caused by the stretching has passed by the time the game starts.

    • Like McGill, Bracko likes the idea of a 50 minute moratorium on sitting. If you've been sitting for 50 minutes, stand up and move around!

    • Stretching is beneficial in work or industrial settings (like if you're sitting at a desk or standing at a machine all day) and can improve posture and reverse muscle imbalances.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  10. #160
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    Is Bottled Best? Cynthia Sass

    • Some experts claim that the next war will be over water. This is largely because of world population increases: about 200,000 people per day.

    Given the rising obesity stats, I personally think the next war will be over peanut butter cups.

    • What's the number one most water-consuming activity in the US? Flushing the toilet. Washing clothes and showering come in second and third.

    • The average American drinks two liters of water per day, but most of that comes in colas and beer.

    • 27% of bottled water drinkers choose it because of taste issues. However, in taste tests, most couldn't tell the difference between bottled and tap.

    • Should we count the water we consume that comes in caffeinated beverages like coffee? Yes. A diuretic effect has been shown, but only in inexperienced caffeine users. Those who drink coffee or other caffeinated beverages every day don't get the diuretic effect. (The body adjusts to the pee-pee effects of caffeine in 3-5 days.)

    • Some athletes, even ice hockey players, can lose 10 to 12 pounds of body fluid per game.

    • Is tap water safe? While it varies from place to place, it generally is safe. Tap water must meet EPA standards for 90 contaminates (fertilizers, pesticides etc.)

    That doesn't mean these things aren't in the water, it just means there's not a dangerous amount in there. Problem is, there are more than 90 known contaminants, and even rocket fuel has been found in tap water.

    • So bottled water beats tap water right? Not necessarily. For one thing, 25 to 45% of all bottles water is tap water. If the bottle says only "drinking water" and not "spring" or "artesian" water, then it could be tap.

    • Don't reuse water bottles. It's not safe.

    • In blind taste tests, the discount brand of bottled water sold at K-Mart beat all the popular brands. Evian came in last, behind New York City tap water.

    But here's some psychology for you. If the water taster knew it was Evian, he said it tasted the best. If he didn't, Evian came in dead last.

    • Bottles water actually has less regulation than tap water. It's also tested less frequently and can have fewer restrictions depending on the state.

    • But bottled water is environmentally friendly, right? Sorry, tree-huggin' Prius drivers, it takes a whole lot of oil to produce all those plastic bottles, and those bottles produce a whole lot of waste compared to just drinking tap water from a reusable glass. But hey, you drive a Prius, so please continue to feel all smug and superior.

    • Oxygenated water sucks and has been shown to have no measurable effect on performance. You'll get more oxygen by taking a single deep breath than you will drinking oxygenated water. Also, most oxygenated bottled water doesn't meet label claims for O2 anyway.

    • Be careful with vitamin/mineral waters. While getting calcium and other things is good, many people get too much of a good thing when they consume a multivitamin and several vitamin-enriched foods and drinks. It's easy to consume more than the tolerated upper limit.

    • So if tap water isn't that great and neither is bottled, what's best? Sass recommends drinking filtered tap water. She suggests a NSF certified filter (a # 53 is best) that's changed frequently.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  11. #161
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    Some stuff from Charles Poliquin ( if you have to ask, don't):

    Aerobics Sucks

    Q: Coach Poliquin, you've said: "... the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen." Also, "Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive." So what are your general aerobic-related recommendations?

    A: First, for fat loss purposes, I find aerobic training to be worthless. Most people are already stressed enough, and aerobic work only further stresses the adrenals.
    kidneys

    Second, genetically speaking, we're made to throw a rock at a rabbit, not to run after it. We're not aerobically designed machines; we're designed for short bursts. Slow, continuous aerobic work also interferes with the brain's ability to recruit high-threshold motor units and interferes with power development.

    I don't make any of my athletes do aerobic work unless they compete in an aerobic sport. And yet my athletes score really high on aerobic tests. My hockey players always have the highest VO2 max at camp, and all we do is interval training a few weeks out of camp. People can't believe my players don't do aerobic work in the summer.

    In the '92 Olympics, the Canadian alpine ski team actually surpassed the cross-country team on aerobic scores using this method as measured by third party university labs.

    One of the guys from the Green Bay Packers asked for a copy of my running program. I gave him some blank sheets of paper and said, "Here, you can have it all!"

    Listen, the research is very clear: Having a so-called aerobic base doesn't make you handle interval training any better. And most sports are basically interval training: short bursts followed by a rest, then another short burst.
    KTFO

    American football is just a few seconds of action followed by a longer rest. Hockey is forty-five seconds on, a minute and thirty-five seconds off.

    What type of interval training do my athletes do? Usually it goes by the sport. In hockey we do everything on skates, so we'd do skating sprints. As the summer progresses, my athletes do longer work intervals and shorter rest intervals.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  12. #162
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    And more:

    5 Reasons Soy Sucks

    Q: Soy protein is touted as a health food, but Testosterone has always said that people should avoid it. What do you think?

    A: Soy is for ****s. That's what I think. But people love lists, so here are five reasons not to eat soy:

    Reason 1 — Toxicity: Soy increases your toxic load. It's one of the most sprayed crops. Their high content of pesticides increases your ever-increasing toxic load. In addition, aluminum content skyrockets in processing.
    soy just say no

    Just say no.

    Reason 2 — Potential hypothyroidism: Soy contains goitragens, which are compounds that lead to hypothyroidism. To learn more about fighting hypothyroidism, attend one my Biosignature Modulation seminars.

    Reason 3 — Blocking mineral absorption: Soy has a high content of phytates, which are known to inhibit the absorption of both macro-minerals (i.e. calcium) and trace minerals (i.e. zinc). The good news is that meat consumption blocks phytates. If you're going to eat tofu, make sure to eat some meat (ironically) during the same meal.

    Reason 4 — Link to Attention Deficit Disorder: Soy-based infant formulas are linked to ADD. They contain 80 times more manganese than breast milk. Too much manganese content is linked to neurotoxicity.

    Reason 5 — Increased cardiovascular load: Hemaglutinin is found in soybeans. This compound is known to make red blood cells aggregate, therefore increasing your cardiovascular load.

    If you're not convinced, read Dr. Kaayla Daniel's book, The Whole Soy Story, or check out her interview HERE on this site. The information and research provided will blow you away.

    In conclusion, soy is for ****s.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  13. #163
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    And:

    How Much Protein?

    Q: Is the old "gram of protein per pound of body weight" rule still good? I hear some coaches say we need less and some recommend 300 grams a day for a 200 pounder.

    A: For a 200-pound lean male, 300 grams of protein per day would be the minimum. In fact, I think the rule should be closer to 2 grams of protein per pound of body weight, assuming the person is lean.

    For about 70% of the population who isn't carb tolerant, 2 grams per pound is good for mass gains. It can make a huge difference. Personally, I couldn't get above 192 pounds until bodybuilder Milos Sarcev convinced me to get 2 grams of protein per pound of body weight. In no time I was up to 205, lean.

    Now, if a person is carb tolerant (he handles carbohydrates very well), that value would drop to 1 to 1.5 grams of protein per pound of body weight.
    steak

    Someone like Christian Thibaudeau, who's not carb tolerant, should be getting 2 grams of protein per pound, but a guy like Milos Sarcev, who can wake up and drink a gallon mixture of 50% maple syrup and 50% dextrose without it affecting his blood sugar, I'd say 1 to 1.5 grams. Rare guys like Milos need to eat 70% of their calories from carbs.
    muscles


    It has to be individualized to an extent. Still, most people don't "deserve" the carbs they eat. The rule for most people is this: you have to earn your carbs.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

  14. #164
    but i still like tofu XD

    anyway anyone know any good finger strength exercises??

  15. #165
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    http://www.t-nation.com/free_online_...caveman_speaks


    Why you ask?
    Good question, read that article to help you understand that. if you wanna look and perform like a pro you have to train and "supplement: like a pro.
    People with "lives' and work sechedules can't and as such need to realize that and not get discouraged.
    This is applicable to MA training as well.
    Psalms 144:1
    Praise be my Lord my Rock,
    He trains my hands for war, my fingers for battle !

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