It’s time for another weekly installment of The Weekly Roundup: The Things That Didn’t Suck. Each week I’ll feature 3 awesome articles that I read during the week that I feel everyone can benefit from, then some random highlights and lowlights from the week for some extra news. Each week you can expect to get quick access to impactful info and learn something new. A lot of stuff on the web just sucks – but not this stuff! Want on the list? Submit your best stuff to firstname.lastname@example.org!
STRESSED? TRAIN LIKE THIS, MAKE GAINS.
Fatigue Does Not Discriminate
Whether you’re a bodybuilder, a high performance athlete or a recreational lifter, fatigue will be there. Training itself is a form of stress, and when it’s compounded with bad sleep, poor nutrition, and a stressful life, fatigue becomes all the more evident.
So what do you do? Plow through your training when you’re in an under-recovered state? Well, that’s the best way to get injured or sick, since technique will be harder to maintain and your immune system will be shot.
Luckily, there’s a smarter approach… a few of them, actually. They’ll help you recover and allow you to follow a more streamlined path to your goals. Use these four methods to train straight through fatigue while boosting recovery in the process.
Written By: John Rusin
Published By: T-Nation
WHY I LOVE THESE 2 SIMPLE CUES TO CLEAN UP THE FRONT SQUAT
Written By: Tony Gentilcore
Published By: TonyGentilcore.com
SCIENCE IS SELF-CORRECTING: THE CASE OF THE HIP THRUST & ITS EFFECT ON SPEED
As you can see, many thoughts are presently running through my mind. Based on the information I have presented thus far, I recommend that strength coaches and athletes continue to hip thrust, but when seeking speed improvements, opt for dynamic effort and Skorcher-style hip thrusts.
Where are we now?
- We need another study on adolescent males conducted by an independent lab to confirm the findings from my PhD thesis.
- We need a study examining glute hypertrophy between hip thrusts and other popular glute exercises such as squats and deadlifts. If it is found that hip thrusts effectively build the glutes, then we need to figure out why this increased glute mass is not translating to faster spring times. Could it be that some exercises build more functional glute mass than others? If so, this would refute what I’ve been saying over the past decade.
- We need comparative studies employing the same protocol between the hip thrust and the alternative exercise. When studies only measure the effect of a protocol involving one exercise, we’re unable to ascertain whether it’s the exercise or the loading protocol to blame for failing to improve performance.
- We need studies examining the effects of hip thrusts on maximal horizontal pushing force and sled pushing proficiency, as these are important qualities in sports such as football, rugby, and martial arts.
- We need studies examining the effects of hip thrusts on agility/change of direction, throwing velocity, punching power, and swinging power.
- We need a study examining free sprinting versus hip thrust plus free sprinting. It could be that hip thrusts are additive in nature when combined with sprinting, or the opposite (they could negate or neutralize the positive effects of sprinting).
- We need studies examining the effects of hip thrusts on pain, rehab, and injury prevention for the anterior hips, knees, lumbar spine, and hamstrings.
Written by: Bret Contreras
Published by: BretContreras.com
In Case You Missed It:
Stream episode 7 of the Saved By The Barbell Podcast!
Episode 7 of the podcast went live on Tuesday! Did you miss it? Listen here as we go in on the very important topic of COMPETITION! Kevin and I both feel that competition of some degree is an essential component for reaching nearly any goal. In this episode, we recap our two most recent competitive events and pass along some lessons learned and takeaways for how you can use competition to fuel your results.
In Case You Missed It, Part 2:
Earlier this week I contributed to a roundtable of coaches discussing our favorite lower body exercise! I was very honored to be featured alongside some incredible coaches on Mitch Gill’s website, so if you’re looking for some sick leg exercises that are safe, effective and creative… check the article here!
Ummm, Spoiler. Here’s my fav.
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