Hope you are having a great weekend. Exciting time around our household as we celebrate our youngest little girl’s first birthday. Crazy how time has flown. Some really good information out this week. Some familiar faces and some new people to check out!
My Personal Shenanigans
Do This For a Bigger Bench Press Right Now
Check out one cue that can help you get a big bench with pain free shoulders.
Articles You Don’t Want To Miss
Periodization for Teenage Athletes Part 1, 2. And 3
This was a great article series on long-term programming for high school athletes by Cressey Sports Performance coach John O’Neill. This three part series is definitely worth your time if you train teenage athletes.
In Part I he breaks down the style of periodization they use at CSP. In Part 2 John explains how they use a concurrent method with their athletes who have a low training age. Part 3 goes into detail of how they use the conjugate system with some of their athletes who have been training with them for a while. It’s a great look into their methodology at CSP.Read Part I Read Part II Read Part III
4 Mistakes Women Make When Deadlifting
Writtten By: Lana Sova via TonyGentilcore.com
Lana does a great job of breaking down mistakes she sees women make with the deadlift. Check out this gem she had on the mindset women bring to the deadlift:
For some reason, when it comes to deadlifting, every client turns on her lady-like operations, and treats the barbell like it’s a kitten.
Something For Your Ears
Mark Bell’s PowerCast-Dr. Andy Galpin Part 1 and 2.
Dr. Galpin makes some great points on disconnecting but also occasionally taking some time to become uncomfortable and making your body adapt. Give it a listen!Part 1 Part 2
Social Media Shenanigans
Don’t forget, each day in October I am posting a different squat variation! Check out a couple highlights from this week.
Day 11 of #squatobervariations. The Goblet Split Squat. Once you have mastered your body weight on an exercise then you can add load and one of my favorite ways to initiate adding load is with the goblet hold. It helps to reinforce posture as well as bracing of the core. Come back tomorrow for another #squatober squat variation!
Day 12 of #squatobervariations. The Rearfoot Elevated Split Squat, also commonly known as the Bulgarian Split Squat even though it did not necessarily originate with the Bulgarians. I consider this a progression from the Split squat because it does stress the balance component a little more as well as the mobility of the anterior side of the back leg or the hip flexors. I prefer to use these as an accessory lift but some coaches have moved to using this as their primary strength movement for the squat pattern. Check back over the next few days as I show you a couple different ways to load this movement and the standard sit squat as well.