February 2017 Articles

Bulletproofing Your Spine Series: Reverse Hyper
Feb 16

Bulletproofing Your Spine Series: Reverse Hyper

Posted by Tom Barry on

“Clearly, for athletes to develop physical capacities required to provide a protective effect against injury, they must be prepared to TRAIN HARD.” – Tim Gabbett PhD The reverse hyper developed by Westside Barbell owner Louie Simmons has been used by the strongest gym in the world for decades, generations of lifters and athletes, WITHOUT causing spinal injury. Critics of the reverse hyper claim it’s unhealthy and dangerous for the spine. The only thing dangerous and unhealthy about the reverse hyper is NOT regularly performing it. For one to develop physical capacity, they must be optimally exposed to the hard physical stressors...

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Speed and Strength for Olympic Lifting
Feb 10

Speed and Strength for Olympic Lifting

Posted by Tom Barry on

A weightlifter must have good form on the lifts and a strong squat for leg strength. For speed strength training for the squat use a three-week pendulum wave. Seventy-five percent to 85 percent weights are used for squatting on speed strength day. Other weights are too fast to build strength, meaning under 70 percent. The very heavy squats should be done on max effort day. Below is a sample squat for a 300-pound max: Week 1: 75% = 225 lb, five sets of five reps, 25 lifts. Week 2: 80% = 240 lb, five sets of five reps, 25 lifts....

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