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The objective of this program is to develop maximal strength specific to the three lifts used in powerlifting competitions: the squat, the deadlift and the bench press. Each exercise has to be executed with a target RBF of 4 to 0. As explained in my article about autoregulation. This is a 3-day...
Read moreThis program's objective is two-fold: to train all muscle groups for about 10 sets per week, and to develop maximal strength on the 3 big lifts. It is a great starting point for novices interested in maximal strength training and hypertrophy, but who want to spend a minimal amount of time at the...
Read moreThis program's objective is to train all muscle groups once per week. It is a great starting point for novices who want to gain as much size as possible while also spending as little time as possible at the gym. All of the exercises are performed using straight sets with a repetition range of 1...
Read moreThe objective of this program is to develop maximal strength specific to the three lifts used in powerlifting competitions: the squat, the deadlift and the bench press. As explained in my blog post discussing the manipulation of the strength training variables for maximal strength, when develop...
Read moreThese are the pieces of physical and digital equipment I use for music production. I do my best to keep this list up-to-date. I do not own any physical instrument except for the 8-string guitar that I built myself from raw wood. I do not believe wood significantly influences the tone of an elec...
Read moreThis program's objective is to train all muscle groups for about 10 sets per week. It is a great starting point for novices who want to gain as much size as quickly as possible. All of the exercises are performed using straight sets with a repetition range of 10 to 20 repetitions. Rest time bet...
Read moreThis program's objective is two-fold: to train all muscle groups for about 10 sets per week, and to develop maximal strength on the 3 big lifts. It is a great starting point for novices who want to gain as much size as quickly as possible but also want to gain maximal strength. Rest time betwee...
Read moreHere is a list of blog posts that have to do with strength training. This and all of my blog posts are constantly being updated to reflect the most up-to-date literature and my understanding of it. This page is not complete but in a constant state of growth. Books in my reference library ...
Read moreIntensity is prescribed as a number on the RBF scale. It is assumed that the RBF target is anywhere between 0 and 4, unless instructed otherwise. I believe it is best to teach trainees about autoregulation from the beginning of their career. Despite one of the drawbacks of the RBF scale being t...
Read moreThe degree and type of strength adaptations are selected with the correct manipulation of the strength training variables. Knowing what is most important for maximal strength and hypertrophy grants us the ability to plan appropriately for the trainees objectives. Maximalist training The maxi...
Read moreHypertrophy training uses the same equipment as maximal strength training, is executed in the same locations and sometimes uses the same movements. This causes a great deal of confusion, many think that training for hypertrophy is the same as training for maximal strength, even among those who h...
Read moreMaximal strength is related to the peak force-generating capacity and rate of force development. Many confuse it as power, but it is not quite the same. Any sport that requires power (including fighting) can benefit from maximal strength training. Both powerlifters and Olympic weightlifters tra...
Read moreI hope this post can help you understand which variables you can manipulate in order to plan and manage your strength training, whether your objective is sport-specific or aesthetic. I hope with this knowledge you can focus on the things that matter most, and put aside the things that matter les...
Read moreOne of the jobs of an exercise scientist is to formulate the most efficient training program, using the most up-to-date scientific consensus on the evidence. The efficiency of a program can be measured as the degree of adaptations in a set amount of time: the more gains over this set amount of t...
Read moreProgressive overload is the result of an overload. It is the condition that requires changes in the variables of training to cause further overload because the values of the variables of training used previously would not meet the intensity threshold required to cause training adaptations...
Read moreThere is a lot of confusing information on KeyDB and setups using Podman, with many stating that it is not possible to get it to work. I have gotten it to work, and here is how. In this blog I will be deploying KeyDB on a server running a web application that requires it. KeyDB will be running ...
Read moreThere are way too many things I hear people say that make me wince and cringe. When I ask them why they believe those things they assert, most of the times they say somebody said so. These people are just repeating what they heard. Most of these things are not supported by the scientific literat...
Read morePreviously I have explained why running is not an appropriate method of training nor warming up for martial athletes. With this post I explain how a training session should look like to be as specific as possible to teaching and practicing Shisakuteki karate or other mixed martial arts. Objecti...
Read moreThis post expands on the Progression section of the chapter named Exercise Prescription, at page number 376 of the book Conditioning for Strength and Human Performance. Autoregulation is a concept that is not described by any of the books in my reference library. Defining failure In the cont...
Read moreA stance is the position of the feet of a fighter, while a guard is the position of the arms. The combination of stance and guard is usually referred, confusingly, as position or, even more confusingly, as stance. To avoid confusion, Shisakuteki karate calls the combination of stance and guard ked...
Read moreMy first experience with martial arts was when I was very little, when I was about 8 years old I was brought into a Judo school by my mother in hopes that I would be able to make new friends. Every lesson would begin with running around the tatami as a warm-up, I don’t think I learned anything fro...
Read moreTypography is important but often underappreciated. For this blog I have decided to use the font families Gazpacho by Santi Rey and Candid by Lucas Tillian. Importing a font family in pure CSS is a very tedius and boring task, which becomes even more annoying whenever changes must be made. Luckily...
Read moreIn Shisakuteki karate, striking, clinch and throwing techniques are emphasized, therefore Tomoi rules would be the ideal rules to utilize in order to practice and build competence with those techniques. However, such rules specifically exclude judo throws and grappling techniques; these techniques...
Read moreThe following equipment is necessary to train Shisakuteki karate. Because Shisakuteki karate is a modern style, it does not require wearing any sort of uniform, though it is recommended to wear clothes that allow unrestricted movements. Gloves for sparring recommendation: Punch it Competition ...
Read moreIn the previous blog posts I have explained how I tackle responsiveness and fluidity of the font-size property in less. In those explanations I rely on the default breakpoints provided by Butter Cake which allow the development of responsive interfaces for screens of resolutions of FHD (1920x1080)...
Read moreThe difference between responsiveness and fluidity is that changes in size do not happen suddenly but gradually. In the previous blog post, for example, elements with the class .display-1 would suddenly increase from 64px in size to 70px as soon as the viewport width changes from 789px to 790px. A...
Read moreFirst I declare the breakpoints. Because I rely on Butter Cake, I want the breakpoints in my LESS code to match the breakpoints in the Butter Cake compiled CSS. The reason I do not edit the source Butter Cake SCSS is for upgradeability: I want to be able to upgrade to newer Butter Cake versions w...
Read moreThe flavor of pears pairs extremely well with cocoa, this combination of ingredients is used in many pastries including strudel variations. The simple approach, utilized by many, is to stuff the strudel pears and chocolate chips inside, another less common approach is to stuff the strudel with pea...
Read moreThis is my best pear and chocolate cake recipe yet, it possesses a beautiful balance of flavors For a 24cm tray 4 large eggs 4 conference pears 90g sugar 90g brown sugar 250g flour 150g butter 100g dark chocolate 15g cocoa powder Baking powder Pinch of salt 1 spoon of koekkruiden Optionally an ...
Read moreKoekkruiden (English: cookie spices) is the dutch name of a specific mix of spices used to make cookies. Though it is called koekkruiden, I find this spice mix can be used for much more than just cookies. I personally don’t like buying pre-mixed spices because I prefer having control over the fla...
Read moreShisakuteki (Japanese: 思索的, English: contemplative) is the name I gave to the karate I teach my students. It is not the name of any organization, it is just a name I came up with so that I can easily refer to it in my thoughts and notes. The martial arts that I have practiced the most and which sh...
Read moreClinical Exercise Physiology. Jonathan K Ehrman. 9781450412803 Advanced Cardiovascular Exercise Physiology. Denise L Smith. 9780736073929 Advanced Environmental Exercise Physiology. Stephen S Cheung. 9780736074681 Motor Control and Learning. Richard Schmidt. 9780736079617 Advanced Fitness Assessm...
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