NOTE: this article is a sequel to these two:
Increase Your Strength with Double Progression
How to Progress Effectively in Bodyweight Exercises
So today I would like to share with you my favorite method of progressing from singles to triples and beyond. It fits calisthenics and kettlebell strength training perfectly because they both have huge jumps in intensity most of the time. I am talking about those moments when you were having fun with a pair of 24 kg kettlebells and can’t even move 32 kg ones in the same exercise. Or when you can do 10 reps in regular Wall-Assisted Handstand Push-Ups, but fail to perform even a solid negative in a “diamond” version. If you trained enough time using bodyweight or kettlebells, you know what I mean.
In both articles at the beginning, I shared some methods of progressing in such unforgiving circumstances, but I wasn’t too specific on this particular solution. I think it deserves a full post and you will be able to benefit from learning it.
So you want to take your strength training to another level. You are certain that lifting weights is not your limit and you definitely need some cool statics like the Handstand or the Planche in your routine. Here comes the tricky part: how to incorporate both static and dynamic exercises into a sound training program without sacrificing too much of a progress?
Well, this article will help you to answer this question.
What Static Exercises?
You probably know and have seen the cool stuff like the Human Flag, but are bodyweight statics your only options? No. There are tons of static exercises you can perform with heavy weights. Let me somewhat classify them: Continue reading
Lately I have been really puzzled with coming up with a new theme for an article. After shuffling all the possible ideas, nothing still seemed to resonate with me. The solution came rapidly as always. Some time ago an interesting idea regarding structuring a training routine popped up in my mind. The only reason I didn’t want to share it yet was the fact that I was still testing it. “But why not?” – I thought.
Therefore, enter the “Everlasting Challenge” Training Routine.
If you are impatient, here is the actual approach without unnecessary long intros: Continue reading
Do you remember school lessons? Good. This article is not about them. It is rather about life lessons you learn the hard way. Throughout the time I spent training, I’ve acquired a couple of them, and I believe it will be beneficial if I share them with you.
Be prepared for reiteration though. “There is nothing new under the sun”, right?
Lesson 1: Experience beats studies and opinions of other people (anytime)
A lot of coaches and trainees agree on obvious subjects like progressive overload or compound exercises. I’m yet to find an intelligent individual with solid experience in strength training who doesn’t think that progressive resistance matters. However, when it comes to debatable themes like low-carb diets, protein, high reps vs low reps, etc., there are wars. In reality, people just can’t perceive a simple fact: Continue reading
As you can see, it is another article with completely illogical combination of subjects. What can I say? I’m just good at this stuff. In all seriousness, these two topics are the result of my recent experimentation. And while the first one is somewhat predictable, the second one may surprise you.
With no further ado, let us get to the first part.
Time Under Tension
I was introduced to the principle of time under tension [TUT] by the works of Charles Poliquin. As I understand, he is the biggest proponent of using this variable in strength training.
The idea behind the TUT principle is simple yet reasonable. Continue reading
Today I would like to share my thoughts on the ultimate upper body strength training implement. What do you think it is? Barbell? It is cool and effective, but it requires lots of additional equipment like plates, squat stands, and possibly a power rack and a bench, as well as it is not quite mobile. What’s else? Sandbag? While it definitely does the trick, you are limited to the size of your bag and the amount of filler you need. Kettlebell? Not really. Again, it is mobile only if you have a car, and it is definitely limited to the heaviest one you have (unless you know this).
So what is it? Is it your bodyweight? Close enough. In my opinion, gymnastic rings are the ultimate upper body strength developer. How come? Let’s find out. Continue reading
We live in a truly amazing time. You might have noticed it. If not, then take a look around. Consider for a moment the fact that you are reading now thoughts of a guy living in a completely different country that is probably far away. Could this be possible 20 years ago? Not a chance.
This theme bothers my mind a lot and I would love to share my insights. I know that it is probably not what you expected as it is not clearly connected to strength training. Nevertheless, isn’t everything tied in one way or another?
What Is So Amazing?
Despite all the hysteria about oversimplification, informational noise, and robots taking over human’s future, I think exactly the opposite is true. Right now is the age of inexhaustible knowledge, opportunities you never thought of, and freedom you crave so much.
It all could not happen without the internet. A lot of people swear at it. They say that it eats our brains, makes us more stupid, takes away our lives. And they are true to some extent. However, it is a close-minded approach. I believe that the web made much more good impact on our civilization than adverse.
Let me give you several examples. Continue reading