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Každý den si dej dárek

autor: PM | Čvc 7, 2014 | Nezařazené | 0 komentářů

Dale Cooper

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#strongfirsttip: Bent Press “Keep your lat flar #strongfirsttip: Bent Press

“Keep your lat flared. It is the hardening armpit muscle that literally elevates the weight by pushing up on the flexed triceps... if you are having a hard time, pumping up the lats with a couple of sets of pull-ups, right before your bent presses, should do the trick.

Note how the upper arm stays in constant contact with the torso, or the lat, to be exact.… “The bent press is a great developer of the latissimus. A heavy bent press creates terrific pressure and contraction of the muscles on the side of the body,” wrote Hoffman. “If a bent press is held in the proper position… the weight will “rise on the latissimus” as I like to phrase it. The triceps muscle should rest crossways upon the latissimus and as the body inclines to the side and front the latissimus muscle hardens and actually elevates the heavy weight.”

—Pavel, in: Russian Kettlebell Challenge

#strongfirst #kettlebell #bentpress #ipm #imperialprogramminimum #pavel #paveltsatsouline #pavelmacek #bestrongfirst @strongfirst
#easy #easy
100 one-arm swings in 5 minutes with 48 kg kettleb 100 one-arm swings in 5 minutes with 48 kg kettlebell at bodyweight 68 kg.

#strongfirst #kettlebell #simpleandsinister #bestrongfirst @strongfirst
#practice #practice
Want to jump higher? “First, get strong and sym Want to jump higher?

“First, get strong and symmetrical.” 

Then comes the method: “greasing the groove” (GTG) with jumps—high frequency, low fatigue, and a lot of variety. 

Key rules:

* Keep your jumping practice frequent and spread out (mini-sessions with plenty of recovery). 
* Use many kinds of jumps (broad/vertical, with or without a short run-up, squat jumps, hops, “touch a branch,” etc.). 
* Skip the “shock” stuff in GTG: “make use of all sorts of jumps—except for depth jumps, altitude jumps,” and other highly stressful variants. 
* Add athletic play (volleyball/basketball) as “masked” jump volume. 

And don’t forget: “Before you jump, get strong.” 

Summary: 

1. Jump higher? Get strong first.
2. GTG jumps: little sessions, big volume
3. Rules: fresh reps, long breaks, perfect landings
4. Jump menu: broad / vertical / squat jump / hops / touch target
5. Avoid in GTG: depth & altitude jumps

Save this if you want your legs to feel like springs again. 

To learn more, please check out an article called The Case for Grease-the-Groove Jump Training by Pavel Tsatsouline.

#strongfirst #power #powertraining #jumping #highjump #bestrongfirst @strongfirst
Enjoy the winter, friends! #joy #winterjoy #joyri Enjoy the winter, friends!

#joy #winterjoy #joyride #stoicism #dailystoic #catlover
Hardstyle kettlebell swing for MMA „...kettleb Hardstyle kettlebell swing for MMA

 „...kettlebell high-rep ballistics are the closest you can get to fighting without throwing a punch.“ 

— Pavel Tsatsouline, in: Kettlebell Simple & Sinister
⁣⁣⁣⁣
⁣⁣Here is a simple program that Pavel shared for Men’s Health : ⁣⁣
⁣⁣⁣⁣
⁣⁣„Do sets of 10 reps on the minute for as long as you can maintain maximum power. On the surface it seems like the rest is very generous, but remember that we are after power, not ‚burn.‘⁣⁣
⁣⁣⁣⁣
⁣⁣Do your swings three times a week, varying the volume. On Friday, do as many perfect sets as you can safely. On the following Monday, do 75 percent of Friday’s number and on Wednesday 50 percent. For example: If on Friday you managed 20 sets, do 15 sets on Monday and 10 on Wednesday.“⁣⁣

Photo by: @justynamackova 
⁣⁣⁣⁣
⁣⁣#strongfirst #strongfirstcz #kettlebellswing #mixedmartialarts #mma #bestrongfirst @strongfirst
Jõumees: Developing Physical Strength: Exercises Jõumees: Developing Physical Strength: Exercises with Light, Medium, and Heavy Weights: A Handbook of Rational Gymnastics by K. Pfeiffer, 1912. 

An old Estonian manual featuring various #kettlebell, #dumbbell, and #barbell lifts.

Special thanks to David Black Mastro for the find—make sure to follow his excellent account here: @davidblackmastro 

#simplexstrong #strongfirst #bestrongfirst @strongfirst
“So how did you become a superhero (again) at 55 “So how did you become a superhero (again) at 55?”
@thehughjackman (aka Logan, aka Wolverine).

#logan #wolverine #kettllebell #kettlebellgetup #strongfirst #bestrongfirst
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