Chase Strength, Not Numbers

Chase Strength, Not Numbers

There is no magic formula to increase your 1RM, but by adhering to my four proposed steps, there is a real chance of becoming a  better lifter every single training session, even when the number on the bar isn’t increasing. I invite you to approach your training with a different perspective and see what you yield over time. Repeat after me, “chase strength, not numbers”.

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Finding the Right Hip-Position in the Sumo Deadlift – Lower Isn’t Always Better - JP Cauchi

Finding the Right Hip-Position in the Sumo Deadlift – Lower Isn’t Always Better - JP Cauchi

This begs the question, what is the best position to have your hips? The trade-off is quite basic to wrap our heads around. The lower the hips and closer they are to the bar, the better because there is less load through the back. However, the closer they get also reduces our force-generating ability. We need to find a position that gets us the best of both worlds. Usually this position is a lot higher than we want to believe because we’re used to seeing.

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How to Brace Correctly for Squats

How to Brace Correctly for Squats

This is the first step from a Low Threshold Learning Environment to a High Threshold Learning Environment. The lessons learnt and context developed in the 90/90 Hip Lift and the Plank must now be applied to a standing, slightly loaded, multi joint squat movement. The anterior load allows for the same posterior shift of the rib cage as felt with the REACH in the plank. This posterior shift allows for better rib cage and pelvic control in the sagittal plane also known as CORE CONTROL.

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Breathing is NOT Bracing

Breathing is NOT Bracing

For bracing to occur optimally we must stiffen the trunk and spine through muscular activation AFTER we breathe in. If the muscular brace was to be set before breathing in we would significantly reduce the amount of intra abdominal pressure that can be created because the rib cage would be compressed by the muscular activation of the rectus abdominis, obliques and lats. This compression would reduce the expansion of the rib cage and reduce the amount of air drawn in. You can sit there and try this yourself.. crunch down hard on your abdominal wall and take a full breath in, it will be significantly less air than if you sat and inhaled in a relaxed state. Bracing must occur AFTER the breath in.

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Where You Are Going Wrong with RPE Training

Where You Are Going Wrong with RPE Training

The common misconception when it comes to training solely with RPE is that there is no direction in your training and that RPE allows certain lifters to ‘undershoot’ when they want training to be easy and other lifters to ‘overshoot’ when they want to training to be hard and heavy. This is subjective use of RPE and is the incorrect use of the programming system. Even when programming is fully autoregulated, using RPE in your program still needs to have a specific goal for each and every session. Overarching goals of the program must always be adhered to with the prescription of the variables and the execution by the lifter, regardless if the prescription is RPE based or percentage based.

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