Syatt Fitness: The Week in Review (8/2/2013)

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Happy Friday!

Before you dive into the weekly articles and strength lessons I have two exciting announcements:

1)

First T-Shirt (FINAL)

The first batch of Syatt FitnessT-Shirts should be arriving within the next 1-2 weeks. I expect them to sell out within the 1st day or two so if you’d like to reserve a shirt make sure to shoot me an e-mail to jordan@syattfitness.com.

2) I’m excited to announce that following my final semester of University (I’m done in January!) I’ll be working as a full time strength coach at Total Performance Sports. I’ve been coaching there all summer and it has been one of the best experiences of my life. I’m extraordinarily fortunate to have this opportunity and can’t possibly express how excited I am to get back and start coaching.

Enjoy the articles and strength lessons and have a great weekend!

Never Minimal. Never Maximal. Always Optimal.

-J

Articles By Jordan

Bigger Bench: How to Bring Your Chest to the Bar via Total Performance Sports

Exercise Video of the Week: Training the Round Back Deadlift

 

Daily Strength Lesson’s

Monday’s Strength Lesson: Want to get stronger? Stop long-distance running.

All too often individuals will tell me in exasperation how they just can’t gain strength no matter what. They eat right and lift heavy but their progress is at a standstill and they can’t figure out why.

After inquiring about their program and having a brief discussion this one eventually comes out:

“Oh, well I also run 4+ miles every day but that’s not the issue.”

Plain and simple: when the goal is increased strength, long-duration running will negatively affect your results. You might be able to get stronger while running in the beginning stages of training but, once you gain a base-level of strength, your progress will stall.

Does this mean you have to stop running altogether? No, of course not! Instead of long-distance running you can opt for short(er) duration/high(er) intensity drills such as hill sprints, KB swings, and other methods of the sort.

 

Tuesday’s Strength Lesson: Try High-Bar Squatting to help maintain a vertical torso during the Squat.
Low-Bar Squatting is often touted as THE Powerlifting Squat. While many PLers do opt for a lower bar position, I’ve found that switching to a higher bar position almost instantly improves form/technique and subsequent performance.

For example, a higher bar position will force the lifter to keep their torso upright or else the barbell will roll over their neck. In doing so the lifter won’t need to Goodmorning the weight up (as is so often seen in low-bar squats) and will instead have a much more efficient lift.

For an in-depth explanation of what I’m referring to, watch this short video tutorial

 

Wednesday’s Strength Lesson: Just stick to the basics.

Squat, Bench Press, Deadlift, Pull-up, Push-up, Lunge

Without fail every single one of my programs will include a variation of each exercise listed above.

It won’t look fancy.

It won’t draw much attention.

But it will get you strong, lean, and healthy.

Just stick to the basics.

 

Thursday’s Strength Lesson: Training for strength does NOT mean you will get big or bulky.
The image of strength is often convoluted and pictured as a massive bodybuilder with muscles bursting out of every crevice on his body.

THAT IS NOT “STRENGTH!”

Granted, the bodybuilder may be strong but training for strength alone will not get *anyone* big or bulky like him.

Don’t believe me? Check out Allison Stokke, professional pole vaulter, who trains for strength and looks better than any cover model I’ve seen:

So what is training for strength? If it doesn’t get you big or bulky, what does it do?

Training for strength will:

– Help you move, feel, and function better
– Improve athletic performance
– Increase metabolism (making fat loss easier to accomplish)
– Increase muscle mass (ladies might know this as “toning” your muscles)
– Increase confidence and self efficacy
– And that’s just the beginning…

Want to look, feel, move, function, and perform better?

Train for strength.

 

Friday’s Strength Lesson: “A man of genius makes no mistakes; his errors are volitional and are the portals of discovery.”

 

Recommended Reading

  1. 5 Ways to Counteract Wearing High Heels via Greg Robins
  2. Does Stretching Really Decrease Performance?  via Mike Reinold
  3. Weight Discrimination Makes People More Obese via Medical News Today
  4. The Truth About Inflammation via Tc Luoma
  5. 5 Mistakes Beginner Lifters Make via Eric Cressey
  6. 8 Exercises for a Thicker, Stronger Upper Back via Bret Contreras
  7. Muscle Up! 4 Muscle-Building Must-Do’s via Dean Somerset
  8. Squat Like an Adult, Not Like a Baby! via Nick Tumminello
  9. The Get Swole Upper Body Workout via Mike Robertson
  10. Does Your Program Match Your Goal? via Molly Galbraith
  11. Bigger Bench: How to Bring Your Chest to the Bar via Total Performance Sports
  12. 4 Tweaks to Keep You Working Out While Injured via Rick Kaselj
  13. Research Review: Front or Back Squats via Precision Nutrition
  14. The Word “Healthy” Sucks via Dick Talens
  15. Exercise Video of the Week: Training the Round Back Deadlift via Syatt Fitness