The benefits of Olympic weighting and its transfer to sport are well documented. Any time an athlete can perform a movement that allows them to move dynamically it is a huge plus. If you can add weight to that movement, things can get exciting very quickly.Read More >
We all know things like deadlifts and Olympic lifts are great general posterior chain builders, so I’m going to leave those movements for now in favor of some more over-arching philosophy.Read More >
Everyone these days is on and on about mobility. As they should be: having full range of motion and healthy soft tissues is an important component of performance and most people are missing critical ranges of motion that contribute to loss of performance and long term dysfunction.
But increasing range of motion is only part of the picture.
On the other end of the spectrum we have hypermobility. Literally, too much range of motion.Read More >
Due to the unique challenges that exist within the High School weightroom Olympic lifting is frequently not the best option for athletic development. Instead, the basics and tools such as the dynamic effort method should be used as a more effective and efficient choice.Read More >
Today we're talking strength with a man who boasts a 738# squat at a bodyweight of 220#.
Max Aita has spent the better part of 20 years in the sports of Weightlifting and Powerlifting. He draws his training methodology and knowledge from the many great coaches whom he has personally worked with including; Steve Gough (USA), Ivan Abadjiev (BUL), Boris Sheiko (RUS).
The elusive one rep max - as a weightlifter, setting a new personal record is a lot like chasing a pot of gold strapped to a unicorn that shows up at the strangest times. You never know when you're going to get it, but it's totally Instagram worthy when it happens.
What follows is an interview with Jon Zajac in which he covers everything you need to know about testing your athletes top end, the ever illusive one rep max.Read More >
Have you ever wanted to learn the principles behind effective periodization?
Imagine if you could, with a few simple keystrokes on your laptop, create the ultimate program for your athletes regardless of their goals or current ability level.
The truth is, that with all the resources available to you today, periodization can be an overwhelming subject to learn.
How many sets and reps for hypertrophy? What about pure strength? How do I work in speed development? When does agility come into play? How do things change if my athletes are in-season?
You do not need to read the Russian literature on periodization in order to understand and reap the benefits of proper program design.
In fact, once you understand a couple key principles, you'll be on the fast track to writing world class training programs, and that's exactly what we're talking about today.
At Rugby Renegade we love the Olympic lifts.
The Snatch and Clean & Jerk are great tools to develop power and explosive strength. They teach you to lift heavy loads explosively because, heck if you didn’t, you would miss the lift!
But the Olympic lifts aren’t for everyone and they do have limitations.
Read More >