Strength and Powerlifting

Ignoring the Pseudo-Science to Optimize Chest Development & Upper Body Strength!

By Paul McIlroy

I've seen a lot of talk on the Internet recently, suggesting that neither the Bench Press nor the Push-Up are good pectoralis major exercises, some even making the statement that they aren’t true chest exercises at all.

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Mix It Up! Tips, Techniques and Secrets to Keep Getting Stronger with the Isochain

by Paul "Coach" Wade

If there’s one thing we’re learning with all the tons of isometric feedback we’ve had, it’s that isometrics—and Isochain training—works best when we shake it up; frequently, and a lot.

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How to Best Challenge Your Weak Points — And Make Greater Long-Term Gains

by Dan John, Master RKC

Isometrics work. Yes, they were overhyped for a time, but pushing as hard as you can against something that won’t move is a way to train your nervous system to light up.

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Bulletproof with Isometrics

by Paul “Coach” Wade

New from Paul Wade: The Secret to Healthier Strength Gains, Bulletproof with Isometrics

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Introducing the Isochain McKean Curl (IMc)

by John McKean

“Hey, Dad,” asked my 41-year-old son and lifetime training partner, “from your time working as the International General Secretary of the I.A.W.A., do you recall, off hand, the world record in the CHEAT CURL?”

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The Secrets of “Frictional Moving Isometrics” for the Development of Extraordinary Striking Power

by John McKean

To implement, simply begin with a normal frictional strap warmup for the first 15 minutes, quickly move over to your Isochain, then position chain links so only, say, a mid-position, standing press can be achieved. Push for all you're worth for 6 intense seconds!

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How Chrys Johnson Increased His Strength by 65% in 30 Days — and Reduced His Pain —Using the Isochain

By Chrys Johnson

With all these Isochain modes and a force display, “Progressive Overload has entered the chat” making this a whole new ballgame now. This will give rise to the advent of freak athletes and unbelievable feats of strength in the coming years. If you haven’t preordered it, I highly recommend you do so.​

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Build Your Strengths and Weaknesses with the Isochain

By Logan Christopher

Overall, the Isochain is simple to get up and running with. That being said I did feel like it took about two weeks until my body was really in the groove with most of the exercises and different positions. For me, it took about two weeks to get neurologically adapted to the device.

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How to Work on Your Weaknesses and Build Sustained Strength

By Dan John

Constantly seek out and work on your weaknesses. The Isochain is part of this journey.

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The Isochain 4-Week Strength Gain Challenge

by John McKean

"Beat the book regularly, and you'll eventually conquer the world!" was the definitive statement often repeated by my Olympic-style weightlifting friend, Don Booth. Don was a staunch believer in maintaining consistent, meticulous written records of every training session, down to exact poundage, set, and rep. His philosophy: Always keep an eagle eye on continued progression of weight and increased workload through an ever-present training log. This always worked well for him—except during...

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Why the Isochain? Unlocking Superhuman Strength—Fast

by Paul “Coach” Wade

There is a “secret” of incredible power which was already known to all the old-time strongmen. It’s a notion we rarely even think about as we train day-to-day, but it’s a concept fully understood by modern physiology, myology and neurology. The secret is this: You are already incredibly strong.

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The Great Isochain Health Lift

by John McKean

Recently Dragon Door's John Du Cane and I were discussing the bone density-building factor of possible heavy lifts with the Isochain. The Hand & Thigh gives the “best bang for the buck” allowing the utmost weight possible for an Isochain leg lift...

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ISOCHAIN Plus the Weights? The Best of Both Worlds!

by Paul “Coach” Wade

Yes, the ISOCHAIN is a viable form of resistance training. Isometric work will make you stronger. It will make you bigger, too, if that’s how you use it. So many studies have proven this now, nobody who knows what they’re talking about will dispute it.

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How to Boost Growth Hormone, Strength Levels and Muscle Size Without Heavy Weights

By Jon Bruney, author of Neuro-Mass and The Neuro-Grip Challenge

Occlusion is more commonly known as Blood Flow Restriction (BFR) training. Restricting blood flow during exercise may seem counterintuitive to most trainees. In fact, many athletes take pre-workout supplements intended to increase blood flow to the muscles by creating a state of vasodilation. However, Blood Flow Restriction works better than any supplement designed for this purpose…

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The Difference Between Amateurs and Experts, Strength and Weakness

by Zach Even-Esh, Author of The Encyclopedia of Underground Strength and Conditioning

When I was young, I was always searching for the new routine. The magic formula to suddenly turn me into a state champ wrestler, a pro bodybuilder, etc. Those were my days as an amateur.

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SUCCESS.

by Zach Even-Esh, Author of The Encyclopedia of Underground Strength and Conditioning

It was my sophomore or junior year in high school, sometime around 91 - 92. I was training with a guy in his mid 20s. His name was Jeff. He was intense and I loved training with anyone who was intense.​

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The DVRT Clean and Press Challenge

By Josh Henkin, Senior RKC, CSCS

Right away, you will find that the “weight is NOT just weight”. And while I know this is a popular thing to say—and it might not make sense to everyone—it’s one of the first lessons learned when using the Ultimate Sandbag.

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How to Develop Rugged, All-Purpose, "Farm Boy" Strength and Power—Without Setting Foot on a Farm

By Josh Henkin, Senior RKC, CSCS

You don’t have to be a historian of physical culture to have heard “farm boy” or “old man strength” stories. I remember my father having that kind of strength.

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How to Move Dynamically Using “Smart” Strength—The Origin Story of DVRT’s Ultimate Sandbag Training System

By Josh Henkin, Senior RKC, CSCS

After trying many different strategies, combinations...

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The Timeless Pattern

Gray Cook, Functional Movement Systems

Dec 03, 2013 09:08 PM

Anybody who thinks this through this will realize that we train patterns, not parts. Yoga, martial arts, kettlebells, dance, gymnastics and the wide array of natural movements caused by our environment are all brought to being through patterns, not by parts. The parts of the body and the structure of the body submit themselves to the will of the pattern.

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Neuro-Mass Is Nearly Here

By Jon Bruney

You can develop very impressive levels of muscle mass, strength, speed, power and endurance, without having to train all day, every day like a professional athlete does with Neuro-Mass.

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The Revolutionary Training Solution - The Neuro-Set

By Jon Bruney

A ‘Fool-Proof’ Solution For Rapid Increases In Your Muscle Mass, Strength, Speed, Power, Athleticism and Conditioning, That’s Been Tried-And-Tested On Olympians, NFL Athletes, MMA Fighters and More…

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Are You Making These Mistakes In The Gym?

By Jon Bruney

So If You Want More Strength, Muscle, Speed, Power, Athleticism And Conditioning – Read On Carefully And Make Sure You Aren’t Making Any Of These MISTAKES…

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Alone, Alone, Alone on “Throw Up Hill”

By James Steel, Strength & Conditioning Coordinator at the University of Pennsylvania

Jul 11, 2013 04:10 PM

"I was back in my home state, Maryland, for a few days recently, and I revisited an old haunt of mine, affectionately dubbed by me in 1983, "Throw Up Hill", because I usually lost my lunch when I was running up this monstrosity after a few reps. It was either pay 20 dollars to go to a gym with one squat rack in the corner..."

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Dragon Door Interviews Elliot Newman

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Feb 16, 2013 11:30 AM

Dragon Door: How did you get started with health and fitness? Elliot Newman: Ever since I was about 15, I’ve been very interested in training and health. Over the years, I’ve tried a lot of different things. From a training perspective, I started out with bodybuilding but discovered it wasn't fulfilling for me, so I moved onto powerlifting a few years later. I've also tried many different approaches to eating. In the past few years I’ve educated myself greatly on the subjects of nutrition​

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Dragon Door Interviews Master RKC Thomas Phillips

Interview by Adrienne Harvey, RKC II, CK-FMS, Primal Move Nat'l Instructor

Feb 16, 2013 11:30 AM

Dragon Door: When did you first become interested in fitness? Thomas Phillips: I've been an athlete since I was eight years old. So fitness and competition have always been a huge part of my life. I still compete in natural bodybuilding, power lifting, and jujitsu.

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The Evolution Of The Strength Athlete – Part 1

Andy Bolton & Elliot Newman

Jun 08, 2011 10:00 PM

So, you wanna get strong? That’s great, and I commend you on your choice of physical pursuit. It goes without saying that you will need to lift weights and add weight to the bar in order to get stronger. However, if you wish to reach your strength potential (in your chosen lifts) then there is going to be much more involved than mindlessly ‘lifting weights’.

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The Five Phases of Mastery: Techniques and Tactics

Feb 18, 2011 10:47 PM

How can I guarantee to significantly increase your deadlift by training with two ten pound plates that you don’t even add to the bar?

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Want To Make “The Beast” Feel Lighter? Try A Dose Of Free Weight Barbell Training

Feb 18, 2011 10:46 PM

The 100 + pound kettlebell called “The Beast” has created a lot of consternation for those seeking to lift it in some manner or fashion.

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Could It Be Something You Haven’t Thought Of…

Brett Jones, Master RKC, CSCS, CK-FMS

Jan 24, 2011 07:29 PM

We would all like to think that we have thought of it all in regards to the one thing we spend the most time with – our bodies. But as the old joke goes: &ldqu [...]

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Strong Does Not Necessarily Equal Tough

Gray Cook

Jan 24, 2011 07:27 PM

Author of Movement: Functional Movement SystemsIn 1984 I started college and said goodbye to a football career. I was coming off of two ankle fractures and knew my chance [...]

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The MMA Training Chronicles – Episode 1 - "Gazellasaurus Rex"

Bud Jeffries

Aug 26, 2010 11:52 AM

So it's Monday night and we've just finished a brutal MMA strength and conditioning session at Champions MMA in Lakeland,FL. Several of the usual suspects are there [...]

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"Hyper-Potentiation" – A Unique Approach To Training Simultaneously For Size And Strength

Geoff Neupert, Master RKC, CSCS

Jun 09, 2010 05:36 PM

If you haven't read Pavel's, Beyond Bodybuilding, you should. If you have, I recommend you read it again. Arguably one of the best but most underrated concepts that b [...]

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Feed Forward Tension

Mark Reifkind, Master RKC

May 12, 2010 04:37 PM

Imagine you standing upright with an empty barbell in your hands. Every few seconds your "friends' add a plate to each side. It doesn't matter if the plates are 45 lb [...]

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Training for “Masters”

Brewster (Brockster) Righter

Apr 09, 2010 08:31 AM

"Good judgment comes from experience. Experience comes from bad judgment." So much for the philosophy, Comrades, I am here to try to enlighten you on how a 73 year old [...]

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Deadlifting Tips

Brett Jones CSCS, Master RKC, CK-FMS

Jan 26, 2010 02:54 PM

Picking up a weight or object from the floor is an essential skill. While that may initially strike you as an odd or over the top statement I would like you to pause f [...]

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Doug Dienelt Meet Preparation

Doug Dienelt

Jan 26, 2010 02:32 PM

I start serious meet preparation 3 months out. I am a big fan of Louie Simmons and have used variations of the Westside system for 14 years. Monday heavy bench and T [...]

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Deadlift Singles Success Story

David Whitley, SRKC, CK-FMS

Jan 25, 2010 09:47 PM

In early November 2009 I moved my Nashville Kettlebell Bootcamp classes indoors for the winter, renting a back room at a local gym that looks a lot like the basement fr [...]

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A Strength journey: ETK, PTTP, Beyond Bodybuilding

Alastair Hart

Dec 31, 2009 01:29 PM

Brief history. Back in 2003 at the ripe old age of 33, I realized my life was taking a rather sedentary turn and basically I was getting fatter. Not obese by any standa [...]

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How to Military Press 140 Pounds with One Arm

Michael Bunting

Dec 15, 2009 03:35 PM

I started at the young age of 12. It all started with a cheap York Barbell set as preparation for football. I seemed to have a natural knack for resistance training, [...]

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Steel Bending, VFF, Yoga & Dan John

Dan Cenidoza, CSCS, RKC

Nov 23, 2009 03:42 PM

The following is a report on my current training goals and how I've successfully married the completely unrelated pursuits of steel bending, barefoot running, yoga and [...]

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My Experience with Verkhoshansky's Peaking Plan

Mike Woody

Nov 10, 2009 01:17 PM

The aphorism "knowledge is power" is literally true in the sport of powerlifting. To succeed in powerlifting one must first master the proper technique of each lift. [...]

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Cardio Busters Strike Again!

Steady State vs. Intervals

Brian Copeland, RKC

Oct 19, 2009 03:18 PM

While the debate about steady state vs. intense interval cardio races on, more emotion has been poured into the debate than logic or science. I aim to resolve that. [...]

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My Confession... or Why Working out too Hard is Counterproductive

Delaine Ross, RKC Level 2, Z Health Level 1

Oct 19, 2009 01:48 PM

I have a confession to make. It goes against everything that I stand for in the fitness world, but lately I haven't been able to help myself. My confession is that I li [...]

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The Secret To Big Snatch Numbers

Geoff Neupert, Senior RKC

Sep 11, 2009 01:12 PM

How many times have you been frustrated by your lack of progress in the snatch? Sure, it's a hard lift, and there's technique involved, but many times snatch progress is [...]

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Training a Special Olympian

Robert Budd, RKC II

Jul 09, 2009 12:50 PM

Down's syndrome is a genetic abnormality caused by a defect of chromosome 21. People with Down's syndrome have varying degrees of cognitive and developmental disabiliti [...]

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Programming for the Deadlift

Brett Jones MRKC, CSCS

May 05, 2009 12:32 PM

One of the most frequent questions asked on training forums is how to structure a routine. Sets, reps, volume and intensity form a daunting obstacle when your success [...]

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Huge in a Hurry

Chad Waterbury

Apr 29, 2009 03:58 PM

If you've been training for more than five years, I'll bet you've learned a lot. In fact, I'm sure you look back and think, "Damn, I wish I knew then what I know now." [...]

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Increase performance & reduce injury by clarifying the brain's proprioceptive map

or
Why training barefoot is beneficial

Sara Cheatham M.S., Sr. RKC

Apr 14, 2009 03:28 PM

Proprioception can be thought of as the brain's ability to know where the body is in space and time without keeping constant conscious awareness of it and the world aro [...]

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Scenes from a Weight room

[In the not too distant future]

Will Williams, Senior RKC

Mar 31, 2009 01:12 PM

On a day unlike any other, I got out of the rack at 0300. Yes, 0300 Pacific time, 0600 East Coast time. The hard work I began to crank out this day would carry over int [...]

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A lot has been rolling around my head lately...

Dan John, RKC Team Leader

Mar 31, 2009 12:50 PM

A lot has been rolling around my head lately. I am coming off a fairly successful year as an athlete and I think that using this "head" of mine is part of the reason my [...]

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The Heavy-Light-Medium System for Strength and Power

C.S. Sloan

Mar 11, 2009 09:28 PM

For many years now, I've felt that the best all-around system of training is the heavy/light/medium system. It's great for beginning strength athletes since it teaches [...]

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My Thoughts on Strength

Unbreakable Adam T Glass

Dec 08, 2008 07:39 PM

Professional Performing Strongman, Arm Wrestler, and drug-free for life strength athlete. Recently someone asked me on the DD forum how I am able to side press 135 f [...]

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Figuring out Rest Periods for Your Training Goals

mc, PhD (human factors), CSCS, RKC

Nov 20, 2008 05:42 PM

A question that comes up frequently in discussions about exercise is "how much rest between sets" whether one is doing deadlifts or pullups. To help folks answer thi [...]

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Breaking the All-Time Powerlifting Total

Donnie Thompson, RKC

Nov 05, 2008 06:27 PM

Andy Bolton posted 2806 lbs total in March of 2007. Prior to that, the seven-year reign belonged to Big Garry Frank of Baton Rouge. Still going backwards, it was Ed [...]

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What Would Buddha Bench?

The Zen Path to Strength Training

C.S. Sloan

Oct 14, 2008 04:08 PM

Yes, yes, I know. The answer to the title of the article is probably, "not very much." The historical Buddha lived a life of asceticism and meditation over 2,500 years [...]

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SPEED sKillz

Jack Reape

Aug 12, 2008 05:28 PM

Speed, the Ultimate Frontier of Pure Athleticism. In the last few weeks, some College Football Players made themselves a lot of money based simply on how fast they ran [...]

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Get the Most out of Strength Training

Anders Eriksson, RKC

May 28, 2008 06:10 PM

Author's home-gym in the attic. Pull-up-bar, home-made rings, rubber-bands and kettlebells. Gym has outdoor temperature year around and is inhabited by a swarm of bat [...]

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Interview with Tammy Dianda, IPF Powerlifting Champion

Mark Toomey, RKC TL

May 28, 2008 05:42 PM

In 1994, at the International Powerlifting Federation's New Zealand Open, Tammy Dianda set a new World's Record for women in the 75kg weight class bench press. Tammy ha [...]

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Reflexive Lifting: How To Make Your Neural Reflexes Work With You And Not Against You!

Dr. Eric Cobb

Apr 29, 2008 07:39 PM

One of my favorite quotes is by Combatives expert Tony Blauer who states, "An expert is someone who has memorized someone else's material." Sadly, the health and [...]

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How to Build a Squat

Mark Reifkind, Senior RKC

Mar 17, 2008 09:23 PM

The squat has been my favorite lift since as long as I can remember. After I tore up my knee the consensus was to build up the muscles of my leg to take the slack off m [...]

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Train Your Deadlift for Your Body Type and Watch Your Strength Explode!

C.S. Sloan

Jan 07, 2008 07:13 PM

The other day I was reading an article by a well-known strength coach when he mentioned that Olympic weightlifting coach Anatoly Bondarchuk believed there were three di [...]

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The Zercher Experiment

Steve Belanger, RKC

Dec 18, 2007 09:02 PM

In this article I'm going to explain how one can maintain their strength in the deadlift and even increase it with minimal deadlifting using the Zercher lift. First [...]

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From Handstands to Bench Press to Jerks...

Mark Reifkind, Sr. RKC

Dec 18, 2007 07:23 PM

It's ironic that after living on my hands for so many years as a kid and then as a gymnast that I completely neglected that overhead position during my 'strength' phase [...]

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How I Added 40 Pounds to My Deadlift in Four Weeks

Curt McDonald

Dec 05, 2007 08:24 PM

Before I get started with this program, I would like to take this opportunity to introduce myself and explain how this program came to be. I am nineteen years old and I [...]

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Static Stretching Cook

5.5 MB PDF file

Gray Cook

Nov 05, 2007 08:34 PM

Recently I had an opportunity to hear my good friend, Mike Boyle give a talk at a Perform Better Summit. In his opening statements he made mention to the effective use o [...]

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Box Squat Vs. Power Clean – Part II

Moderated by

Brett Jones Sr. RKC, CSCS

Sep 25, 2007 03:43 PM

If you missed Part 1 ? please click here to get up to speed on this debate. And away we go?. Brett Jones Randy - you say you are waiting to be more eloquent - th [...]

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Bigger Performance Requires Bigger Brakes

Randy Hauer, RKC TL

Sep 13, 2007 06:12 PM

A few years ago, as I was spiraling into my mid-life crisis, I decided I would add some aftermarket performance equipment to the little two-seater sports car I had recent [...]

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How I Closed the Captains of Crush TM # 3 Gripper

Sam Dovey

Aug 20, 2007 07:52 AM

In my quest to close the Captain of Crush # 3, I soon realised that less is more. I am fortunate enough to already have a good grip and managed to close the #2 when I f [...]

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Jedi mind tricks to up your squat

Thomas Phillips, RKC TL

Jul 30, 2007 05:12 PM

Have you ever noticed that once you start to squat a weight that is close to your one rep max, or getting toward the end of a heavy rep max that it becomes very difficult [...]

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2007 Power to the People Deadlift Team

competing at Disney’s Wide World of Sports Complex October 12-14th

Thomas Phillips, RKC Team Leader

Jun 19, 2007 05:13 PM

2007 Power to the People Deadlift Team competing at Disney's Wide World of Sports Complex October 12-14th If lifting with Pavel (DragonDoor.com) Jack Reape, and te [...]

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How Much Effort Do You Use

Part 1

Mike Hanley

May 23, 2007 04:15 PM

When we talk about effort in the weight room it means many different things. Effort involves resistance, speed, power, endurance, strength and the list goes on. The eff [...]

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The Ultimate Maximal Strength Booster

Chad Waterbury

May 09, 2007 03:30 PM

In all my years of training, consulting, and lecturing around the country I’ve yet to encounter one person who felt his strength was too great. Guys like me never [...]

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Another View on Isolation Exercises

Thomas Phillips, RKC

Apr 24, 2007 05:24 PM

Leg extensions, Leg curls, Calf raises, Leg press, Lat pull-down, Bicep curls, Tricep extensions . . . who in their right mind would continue to do these ridiculous exerc [...]

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Box Squat vs. Power Clean Debate Part I

Moderated by

Brett Jones Sr. RKC, CSCS

Apr 10, 2007 08:38 PM

Like oil and water, Power-lifters and Olympic lifters are two groups that don?t usually play well with one another. But due to a discussion on the dragondoor.com forum [...]

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Mastering the Turkish Get-Up for Total Body Power

Adam T. Glass, SSgt, USAF

Mar 20, 2007 09:08 PM

The Turkish Get Up (TGU) is a classic drill and display of power and coordination. It fits in with the Bent Press and proper squat as exercises you won?t see in 99% of gy [...]

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Force=Mass x Acceleration or Surfing the Force Velocity Curve

Alwyn Cosgrove

Mar 09, 2007 02:15 PM

"A karate punch is like an iron bar. ? Whack!? A kung fu punch is like an iron chain with an iron ball attached to the end and it go ?WHANG!!!!!? and it hurt inside.... [...]

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How to Add a Minimalistic Conditioning Routine to Power to the People!

Steve Freides, RKC

Feb 09, 2007 03:01 PM

If you want conditioning while on a strength-focused program like Pavel?s Power To The People!, learn to swing a kettlebell for 1-2 minutes non-stop after your strength t [...]

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The Russian Squat Routine for Masters

Randy Hauer, RKC

Jan 04, 2007 08:53 PM

The classic six-week Russian Squat Routine is legendary for giving a kick start to the squatter whose progress has stopped. What makes it so effective is the brutal and [...]

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Beyond the Template is the Promised Land

Thomas Phillips, RKC

Jan 04, 2007 08:46 PM

The reasons to follow a training template have been well documented; however, all too often a lifter can become so absorbed in the program that they ignore their own bo [...]

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The Evolution of Westside Barbell Training - Part II

Mark Reifkind, Senior RKC

Dec 22, 2006 06:48 PM

A Sample Routine Let?s look at the squat/ deadlift and how this might work. Say you are built for the DL with a shorter back and longer legs and arms and can tolerate [...]

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The Evolution of Westside Barbell Training

Mark Reifkind, Senior RKC

Nov 28, 2006 08:10 PM

Part I One of the great joys I have is being able to speak and learn from top coaches and training minds such as Louie Simmons and Pavel Tsatsouline. During one of m [...]

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My Quest for a 700lb Deadlift

Lance Mosley, RKC

Nov 16, 2006 12:42 AM

   My name is Lance Mosley and in this article I will be discussing my training, exercises and various things I did, on my way to achieving a 700lb deadlift. I [...]

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Reverse Breathing

Tim Heuertz

Oct 03, 2006 06:30 PM

Not too different from Pavel?s method of ?Power Breathing? found in Power to the People! and Bullet-Proof Abs, the following technique of Reverse Breathing is taught to [...]

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Circuit Training

Guy Razy

Aug 02, 2006 02:50 PM

Circuit Training is an excellent training method. You can train many muscles in a short time without letting any single group reach fatigue. You can either have a single [...]

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Training Injuries

Ivan F. 'Doc' Kelley, DC, RKC

Jun 29, 2006 06:58 PM

Last summer and fall I completed the UNLOCK! and the NAKED WARRIOR weekends presented by dragondoor.com within a couple of months of each other. These are two fantastic s [...]

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Pullups for a Bigger Bench

Thomas Phillips, RKC

Jun 22, 2006 06:13 PM

Amongst competitive bench pressers it is no secret that big strong lats make it easier to drive heavy weight off your chest. Of course, there are many lat exercises to c [...]

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Converting to Sumo Deadlifting: How I made it work for me.

Marc Bartley, RKC

Jun 06, 2006 02:29 PM

Deadlifting is one of the oldest and hardest exercises around. It's very simple; you just pick the bar up off the ground and stand up with it. Well, you would think t [...]

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Relax To Get Stronger

Kevin Perrone, RKC

May 24, 2006 03:11 PM

I?ve found that using a form of progressive relaxation can aid with two important aspects in strength training. It can facilitate learning the high tension techniques me [...]

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Spine Straightening Preparation Yields Better Deadlifts

Dr. Greg Tefft

Apr 28, 2006 05:19 PM

Introduction Pavel Tsatsouline asked me to let all of you "Pavelizers" out there in on a special "leverage-building-body-stabilizing-breathing-opposing-stretch-contrac [...]

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Powerlifting + Kettlebells: A Devastating Training Combination of Strength, Power and Endurance

Mark Reifkind

Mar 27, 2006 03:13 PM

I've been a competitive powerlifter for the last thirteen years, with a modicum of success. I did a triple bodyweight plus squat at 181(545#) benched 435 at 190 in a thre [...]

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High Reps for Low Rep Athletes

Jack Reape

Mar 22, 2006 02:13 PM

Besides the ever famous ?I am going nowhere in my training, and oh by the way I don?t eat that much, why am I not making progress?? complaint, the new source of more angs [...]

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A Champion Powerlifter Discovers the Power of Kettlebells

Ellen Stein

Mar 10, 2006 09:14 PM

My name is Ellen Stein and I am a powerlifter. For the last 12 years that word has defined who I am. It has shaped my workouts in the gym and kept me focused but at the [...]

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Putting A Period On Periodization

Barry Ross

Feb 27, 2006 02:45 PM

Period: A point or portion of time at which something is ended; a completion or conclusion. In their book on the subject of periodization, Periodization Breakthrough! [...]

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A Power to the People! Style Deadlift Peaking Cycle

Steve Freides, RKC

Jan 31, 2006 11:08 PM

After reading many 3-lift powerlifting routines and trying some of them, I came to the conclusion that if you don't squat, a lot of things may need to change. You may al [...]

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Bench and Nothing but the Bench – All the Way to 600

Pavel

Jan 01, 2006 07:37 PM

Formula for success, a straight line, a goal. -Fridriech NietzscheI have said it before in Power to the People! and The Naked Warrior and I will say it again. If you wi [...]

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Ballistics or Baloney?

Barry Ross

Dec 14, 2005 04:14 PM

According to Dr. Mel Siff, ?Ballistic movement comprises bursts of muscular activity followed by phases of relaxation during which the motion continues as a consequence o [...]

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I Live My Life By The Principles of Strength

Dennis Rogers

Nov 29, 2005 02:48 PM

Introduction My name is Bud Jeffries. If you?re reading this site you probably know me and you?ve probably seen my friend Dennis Rogers on TV somewhere, while you ma [...]

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The Ab Wars

Episode I: Bracing vs. Drawing-in

Keats Snideman and Josh Henkin, RKC

Oct 11, 2005 02:27 PM

One of the hottest debates that still lingers in the fitness/rehab and sports performance industries is that over the correct use of the abdominal wall during movement an [...]

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How to Gain Weight –the Final Answer

Jack Reape

Aug 19, 2005 02:35 PM

Time and again on Internet forums, in gym conversations, and e-mails the same question pops up, ?How do I gain weight?? This question has been answered far more eloquentl [...]

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Core stability: "Fascial raking" to stimulate abdominal wall activation for ultimate performance

76 Kb Acrobat PDF

Stuart McGill, Professor of Spine Biomechanics

Aug 01, 2005 02:00 PM

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Super Stiffness

Stuart McGill, Professor of Spine Biomechanics

Jun 22, 2005 11:41 AM

At a gymnastics or martial arts meet, or at a weightlifting competition, listen to the coaches advice to the athlete ? Stay tight! This means to maintain stiffness. Being [...]

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How to Bent Press

Marty Farrell, RKC

Jun 10, 2005 12:52 PM

I thank Adam Hinson as the photographer and Karen Nashatker as the 109 lb. weight. She was harder to press then I thought ?cause she would not stop moving [...]

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The Evolution of My Deadlift Training

by 2 Times World Superheavyweight Powerlifting Champion

Brad Gillingham

Jun 09, 2005 01:32 PM

I have experimented with many different methods to train the deadlift during the past 25 years. Initially my deadlift training was very crude and elementary. I would pu [...]

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Taking Dead Aim, Or How to Warm up, then Ramp up Correctly for Training or Competition

Jack Reape

May 31, 2005 01:47 PM

I love to Golf. I love the mental and physical aspects of the game, I love the way the ball feels when it comes off the sweet spot of the club, and I even like to practic [...]

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The Conventional Deadlift Techique Primer

Harald Leymann

May 02, 2005 02:42 PM

When I?m in the gym or at a PL meet and I see a lot of deadlifts with bad or inefficient technique. A less than perfect technique can hold you back from reaching good r [...]

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Split Routines: Are They the Death of Productive Training?

Kurt J. Wilkens, RKC

Apr 05, 2005 12:40 PM

I have come to the following conclusion, after considerable research and study of much of the available material regarding the training methods and results of the so-call [...]

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Combat Grappler Interview with Coach Ethan Reeve

Zach Even - Esh, BA, MA

Mar 24, 2005 01:49 PM

Ethan Reeve Head Strength and Conditioning Coach Ethan Reeve is in his third season at Wake Forest, coming from Ohio University in February 2001 to guide the Demon D [...]

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A Board with Your Bench Press?

Jack Reape

Mar 03, 2005 03:42 PM

Using boards to build your Bench Press is simply the best way to address weaknesses and improve your groove. This article will hopefully explain how and why to use board [...]

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Power Breathing, the Jet Jock Style

Matthew G. Soltis

Feb 21, 2005 07:35 PM

?If you are healthy enough to handle it, power breathing will be the best thing that has happened to your strength. Ever. Power breathing? maximizes the intra-abdominal [...]

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Power Breathing and Growth Hormone

Aaron Ellis

Feb 07, 2005 01:53 PM

There has been a lot of talk of late about power breathing and its effect on strength. Power breathing is performed by taking a slow deep breath through the nose about 75 [...]

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An Excerpt from Beyond Bodybuilding

Make a Quantum Strength Leap with
‘Progressive Movement Training’

Pavel

Jan 24, 2005 08:51 PM

There are two kinds of vodka: good and very good. A simple Russian lad named Misha was too preoccupied with his thoughts to notice which kind he had been consuming. He [...]

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The Overhead Squat

Dan John

Jan 24, 2005 08:16 PM

It's amazing what you get stuck with in life: about five years ago, I wrote a small article for a lifting magazine about the "Overhead Squat," also know as the Snatch Squ [...]

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The Three Keys to Achieving Success with the Party Methods

Don Stevenson, RKC

Dec 31, 2004 06:00 AM

I hear it at least once a week. On the forum or in conversations with potential clients, friends, and family it goes a little something like this: ?I want to lose 5 kg [...]

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“The Secret Workout”

Dan John

Nov 23, 2004 04:20 PM

One of my ?secrets? to training athletes is so simple that you may ignore how good it is until you try it. Really, I think improving performance comes down to two things: [...]

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Mix it Up and Succeed!

Brett Jones CSCS, RKC, Sr.

Oct 21, 2004 02:27 PM

Conventional wisdom indicates that you must train for one goal at a time. Do not mix strength with endurance. Do not mix your strength micro-cycle with your hypertro [...]

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Crush Grip: A Forced Rep Approach

Martin Farrell

Oct 20, 2004 07:23 PM

Comrades, I'm not a 'Captain of Crush'. That simply stated means that I cannot close the #3. For those of you who do not know what the '3' stands for I will give a brief [...]

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Peaking on Demand

Jack Reape

Oct 20, 2004 07:22 PM

Quietly and privately training for self-improvement on your own at home or in a gym of some kind is an admirable hobby. For many, the desire, interest, or ability to comp [...]

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Set Alterations for Mass Production

Aaron

Oct 20, 2004 07:21 PM

Hey, Comrades, seems we get a lot of questions about how to use the ?Bear? protocol of Power to the People! to get bigger. The question seems to go like this: ?Hello [...]

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How and Why I Squat

Rob Lawrence, RKC

Oct 20, 2004 06:15 PM

For strength athletes, sprinters, running backs and linemen everywhere, the squat is the acknowledged King of Exercises. The transformative power of the 20-rep squat rout [...]

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Explosive Necessity

Chad Waterbury

Oct 20, 2004 06:09 PM

The sooner you realize the importance of explosive strength, the better. I don?t care if you are professional fighter, football player or bodybuilder - you can?t have to [...]

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Training with a Back Injury

Garrett McElfresh, PT

Oct 20, 2004 06:05 PM

I think it was Rousseau who said that Man's biggest problem was that he wasn't content to simply sit tight and stay in his room. Rousseau probably dressed that up a bit, [...]

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A Powerful Method for Progress

Daniel Rodgers

Oct 20, 2004 06:05 PM

Over the course of my lifting career I've inadvertently stumbled across some very effective methods, some of them almost identical to the methods Pavel advocates. Very l [...]

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How To Build World Class Strength & Endurance Together

Bud Jeffries

Oct 12, 2004 02:22 PM

First I would like to thank Pavel and John Du Cane and the folks here at Dragon Door for asking me to write some articles for them. I?ve enjoyed their products and contr [...]

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Weakness Training: The Key to Strength

Jeff O’Connor, RKC

Oct 11, 2004 01:49 PM

Ask the average strength devotee the question, ?What is strength??, and you will probably receive a look that is normally reserved for ?special? children and have the que [...]

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The Holy Grail in Speed Training

Barry Ross

Oct 11, 2004 01:43 PM

If coaches are going to train their sprinters like powerlifters why not start with powerlifters and train them to run faster? If it's just leg strength that makes a spr [...]

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You Could Have Been a Contender - at One Thing

Jack Reape

Oct 11, 2004 01:00 PM

For many readers, lurkers, and Comrades at www.Dragondoor.com, the Outcomes and Goals portion of their training approach has become swallowed up by a witch?s cauldron of [...]

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Grip Nation

329 Kb PDF

Jim "Smitty" Smith

Sep 13, 2004 01:50 PM

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Deadlifting on the Rise

Louie Simmons

Aug 16, 2004 05:28 PM

Finally, after many years, it seems the deadlift is on the rise. In New Orleans in September 2002. I was lucky to witness not one but two 900+ deadlifts, by Gary Frank an [...]

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Talking Training with Old-Time Strongmen

Kurt J. Wilkens, RKC

Jul 22, 2004 01:07 PM

Let us take a little time out of our busy schedules to just relax. Let us put aside for a moment all of our hard work and harder training and enjoy a few minutes to ours [...]

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The Purposeful Primitive Progressive Pulls

Raw and retro, the only thing progressive about this primitive routine is the poundage

Marty Gallagher

Jun 22, 2004 03:05 PM

I?ve never encountered any form or mode of exercise that equals the sheer muscle-building, strength-infusing capacity of compound, multi-joint progressive resistance move [...]

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The Straight Shooting Approach to Powerlifting

Harald ‘G. Soldier’ Leymann

Jun 10, 2004 03:20 PM

There are many methods and training systems in PL today. A few of them are very successful, like the WSB, the Smolov, the RSR, the Sheyko, the Korte, the 5x5, and even th [...]

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The 70% Volume Cycling Method

Carl “Saintm” Sanchez

Jun 02, 2004 12:56 PM

Recently, being the mad doctor that I am, I've been playing around with a different way of cycling for the impatient-gotta-have-it-all-now-type of lifter. It comes from t [...]

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The Strength Lessons I Learned from an Old-Timer

(Or How to Throw a Hog Over a Fence)

Eric S. Bruesch

May 04, 2004 01:45 PM

On my recent trip to the Carolinas I had a chance to talk to Jimmy, an old family friend. Jimmy has known me since I was a newborn, and in the 30 years I've known him to [...]

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How to Work up to a 135-Pound Barbell Side Press

Michael Occhino

Apr 15, 2004 02:58 PM

Arthur Saxon, Eugene Sandow. Paul Anderson. Herman Goerner. All of these vintage strongmen possessed amazing strength. Although each had his own tailor made train [...]

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Tension, the Key to Strength

Dan McVicker, RKC

Mar 18, 2004 10:27 PM

Tension is simultaneously one of the most important and the most overlooked aspects of strength training. It is certainly what separates Pavel?s training and techniques f [...]

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How to Activate "Survival Reflexes" for Improved Strength

Paul Chek, HHP, NMT

Jan 26, 2004 11:03 PM

When you see all the fancy cars exiting the ?drive through? at McDonald?s, it may appear fictitious that we homo-sapiens evolved over millions of years in the wild and th [...]

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Power To The People With Sean

Sean Williams

Dec 18, 2003 06:33 PM

9/1/00 Comments -Can train up to 7 days a week, take days off if tired as needed. -15 ? 20 seconds rest between reps for mass, for max strength, rest 3 to 5 minutes [...]

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Travel Strong with Jump Stretch Bands

John McKean

Oct 28, 2003 05:08 PM

During those times when we're forced to be on the road, away from family and friends, it often proves boring to endure the long hours in a hotel or motel. In my case, I l [...]

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Liberate Yourself From Classical Weight Training

Charles Staley, B.Sc., MSS

Oct 28, 2003 04:50 PM

Director, www.EDTSecrets.com During my recent talks in Bellaria Italy, a theme developed which reflects what I consider to be a problem in the way that most people think [...]

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Thicken the Waist for Power

Daniel “Dano” Rodgers

Oct 20, 2003 08:27 PM

The statue of David, Hercules, and numerous other works of art out of antiquity display powerful physiques with thick spinal erectors, shoulder girdles, and corded forear [...]

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Powerlifting and Kettlebells

Harald ’G. Soldier’ Leymmann

Sep 26, 2003 02:26 PM

Years ago I started bodybuilding with the goal of increasing my strength. Then in 1997 I made a switch to Powerlifting and started competing that same year. I hope the [...]

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Power to the People! + Hand-to-Hand Kettlebell Drills

The Perfect One-Two Combination for Any Fighter

Steve Baccari, RKC

Sep 26, 2003 02:19 PM

The most common form of strength training, used for a boxer, is circuit training. Circuit training enables a coach to train a large number of fighters at the same time, [...]

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My Smolov Squat Experiment

Ken 'Exrecondoc' James

Sep 11, 2003 10:35 PM

I've always thought that I'm pretty much game for anything as far as my training is concerned. I've tried many different training protocols including HIIT, Dinosaur, tr [...]

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Countdown for Big Gains:

New Twists with the 54321 System

Ken ‘Exrecondoc’ James

Sep 11, 2003 10:30 PM

What is the appropriate ratio of volume and intensity? How can you build limit strength, muscular endurance, and hypertrophy all at the same time? What's a good way t [...]

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Getting a High School Strength Program off to a Good Start

Mike Dieguez

Aug 28, 2003 05:17 PM

The following article is aimed the beginning trainee or someone with the responsibility of overseeing the training of teenagers and young adults. Hopefully the following [...]

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The Power Circuit

Maximizing strength and power while minimizing training time
849 Kb Acrobat PDF

Christian Thibaudeau

Jul 07, 2003 09:10 PM

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In Defense of Frequent Training

Kurt J. Wilkens

Jun 02, 2003 04:27 PM

In website 'courtrooms' all across the internet, you can find the same trial played out time and time again: Frequent Training stands accused of the heinous crimes of Cau [...]

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Increase General Physical Preparedness

Chad Waterbury

Jun 02, 2003 04:02 PM

General Physical Preparedness, or GPP, has become a buzz term around the strength and conditioning over the last few years. As with any important aspect of athletic perf [...]

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Old School Fat Loss

Stephane Rochet, RKC

May 21, 2003 03:27 PM

I love being a strength coach. I love helping anyone get stronger, fitter, more athletic?as long as they do it my way. So when coaches or administrators ask me if I can [...]

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The Deadlift: Form Replaces Fear

Vic Holtreman

May 13, 2003 08:17 PM

The Unofficial DragonDoor.com FAQ Over the years I've heard many people say that deadlifts are the worst thing for your back, or if you're going to do them you'd better [...]

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Rest - Pause 3 x 3

John McKean

Mar 16, 2003 08:15 PM

To us hard-core American Combatives practitioners, very little matches the exhilaration of hearing John Kary holler "NOW!!!" as we face Renfro, Spanky, Buckwheat, or his [...]

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The Power to Weight Ratio Workout

Tom Furman RKC

Mar 06, 2003 03:59 PM

There is a threshold of diminishing returns when it comes to increased size and mass. Middleweight lifters may have an ideal power to weight ratio. Being a colossus, like [...]

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Injuries - Lemons into Lemonade

Rick Huse, RKC (aka. Ironman)

Jan 17, 2003 02:34 PM

Let's go for a ride down Injury Lane. At times, the pursuit of fitness seems like a journey from one injury to the next, a period of impressive gains and progress, then B [...]

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My 6 Week Russian Deadlift Program

Eddie ‘the Green Ghost’ Kowacz

Dec 23, 2002 09:28 PM

Comrades, I have used the following routine to increase my deadlift from 525 to 555 in 6 weeks. The original name of this program was ?the Russian Squat Program?, and I j [...]

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Tools of the Trade

Tom Furman, RKC

Nov 28, 2002 02:59 PM

A proper tool makes the job easier. I will show you how to do a great job of building strength with ?low tech/high concept? tools that pretend to be boring everyday obje [...]

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Segue into Power

John McKean

Oct 01, 2002 02:28 PM

Last week I discovered all 4 tires on my relatively new car were dangerously worn. After throwing a few mental ax hands at car manufacturers who stick us with such junk, [...]

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The Power of Tension

Brad Johnson

Aug 30, 2002 09:09 PM

I recently reported the results of a crude experiment on the effects of tension techniques on strength performance. Since Pavel asked me to write an article, I decided to [...]

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Another Russian Super Cycle

Add up to 100 Pounds to Your Squat in Thirteen Weeks

Pavel Tsatsouline

Aug 20, 2002 06:51 PM

Copyright 2001 Advanced Fitness Solutions, Inc. This article first appeared in Powerlifting USA magazine. Call (800) 448-7693 to subscribe. In case you got all starry [...]

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Strongman Training: Look Outside the Box

Joe Secord

Aug 01, 2002 01:38 PM

Since becoming the first NASS (North American Strongman Society) State Chairman for Nebraska and Iowa, I have had many people contact me, asking how to get started in str [...]

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In Search of Strength

Simon Forsyth

Jul 24, 2002 02:21 PM

Comrades, some of you know me and some of you don?t so I?ll introduce myself. My name is Simon Forsyth.. My main goal in life is to join the Australian Special Air Servic [...]

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The Devil Is in The Details - The Bench Press

Jack Reape

Jul 02, 2002 02:20 PM

THE DEVIL IS IN THE DETAILS: THE BENCH PRESS by Jack Reape I do not consider myself a great bench presser. I know a couple great Bench Pressers, and I assure you, [...]

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Strengthening The Core to Help a Beginning Deadlifter

Mark Taintor

Jun 14, 2002 01:09 PM

As a fairly recent convert to the joys of deadlifting I?ve struggled with getting my lift beyond my body weight (currently around 225 lbs. at 6 ft.; I am 50 years old). [...]

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The Evolution of a Deadlifter's Training

B. Philip Workman

Jun 04, 2002 07:22 PM

I started lifting in what I like to think of as the "golden years" of powerlifting, the early 80s, before politics and training gear destroyed the sport. I always wanted [...]

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Mind Power Doctrine of an Iron Warrior

Dennis B. Weis

Jun 04, 2002 07:03 PM

There is an old adage that says, "Think big, act big, to get big." It is therefore very important to learn about mind doctrine management if you want to become bigger an [...]

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TNT - A Simplified Approach to Powerlifting

Jack Reape

Jun 04, 2002 05:42 PM

I do not claim to be an expert on Powerlifting by any means. I am not a Ph.D., or a "qualified" coach, and have never had any formal training in Physiology, Kiniesiology, [...]

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The Power of Simplicity in Strength Training

Richard-Anthony Morris

Jun 04, 2002 03:59 PM

Routine construction is the induction or baptism of sorts for the apprentice strongman/woman. It is a necessary evil in that it offers an intellectual guide to strength, [...]

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On Constant Weight Training

John McKean

Jun 04, 2002 03:44 PM

Many congratulations poured my way from All-Round buddies at last year's USAWA national championships when I topped the platform for the final lift of the morning sessio [...]

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Manual Labor is not the President of Argentina

Tom Furman, RKC

Jun 03, 2002 06:20 PM

Having spent the past thirty years or using my hands to make a living I can really appreciate the concept of hard work. My various incarnations have included machine oper [...]

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Rear Wheel Drive

Tom Furman, RKC

Jun 03, 2002 06:17 PM

Today's media has glamorized the male torso in print, TV, and the film arena. Male models and actors exhibit physical development that represents a cosmetic Yin devoid of [...]

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Power to The People! Workout Spreadsheet (PDF)

(PDF File for printing)

Paul Butterfield

Jun 03, 2002 03:37 PM

Download the printable PDF (Acrobat) document Use the "Save" option in the Acrobat menu to retain a copy on your local disc

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Power to The People! Workout Spreadsheet

(Excel File)

Paul Butterfield

Jun 03, 2002 03:33 PM

Download the Spreadsheet Use the "Save" option to download the file to your local disc.

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The Original 3 to 5 Method for Maximal Gains in Very Little Time

Indrananda

May 31, 2002 12:54 AM

I first met Pavel a few years ago at a course in Minneapolis. I had only recently rekindled my interest in strength training after a yearlong hiatus to study meditation [...]

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