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Olympic-style Weightlifting and Weight Training

Training and technique (cont.)
  • "The Jerk and Overhead Strength" by Bill Starr
    Overhead lifting is especially important for athletes; Bill Starr explains which exercises to do to maximize your gains, and how to make overhead lifting a part of your training program.
     
  • "The Olympic Exercises Used in Australian Football Codes" by Luke Borreggine (Vol. 7, No. 3)
    Olympic exercises are a powerful way to create a stronger, faster, and fitter football player.
     
  • "Adaptive Planning" by Steven Plisk, M.S., C.S.C.S. (Vol. 7, No. 3)
    Learn how to find the right balance between fitness and fatigue with this exceptional article, which will help you train to maximize your lifting abilities without outpacing your capabilities for growth.
     
  • "Five, Four, Three, Two, One—Done!" by Jim Schmitz (Vol. 7, No. 4)
    Past your prime but still want to work out? Don’t worry - here’s an excellent training program for you, courtesy of expert weightlifting coach Jim Schmitz.
     
  • "Book Review: The Lost Past by Gottfried Schoedl" by J. V. Askem (Vol. 7, No. 4)
    The Lost Past. A Story of the International Weightlifting Federation is a fantastic book about the history of weightlifting, written by none other than the President of the IWF.
     
  • Guest Editorial: "Ways to Improve the State of Olympic Weightlifting in America" by Bill Starr (Vol. 8, No. 1)
    In this article, Bill Starr lays out what could be done to return America to its former position as a top power in the weightlifting world.
     
  • "Assistance Exercises for Strength and Power" by Jim Schmitz (Vol. 8, No. 1)
    Learn about several exercises designed to increase your power, strength, and technique in the classic lifts.
     
  • "The Front Squat" by Jim Schmitz (Vol. 8, No. 2)
    The front squat is a great exercise for anyone who wants stronger legs. Jim Schmitz writes about proper technique for the front squat, and how you can make it a part of your training program.
     
  • "Gimme Your Openers" by Tom Hirtz (Vol. 8, No. 2)
    Success in a weightlifting competition frequently comes down to strategic attempt selection. Realize your potential by choosing attempts wisely; Tom Hirtz tells you how in this article.
     
  • "The Ultimate Program" by Rob Haan (Vol. 8, No. 2)
    Learn the key ingredients of successful training programs with this article by Rob Haan, which explores the workouts behind the gains of lifting heroes such as Milo of Crotona, Paul Anderson, Bill Kazmaier, and the Bulgarian Olympic lifters.
     
  • "Get the Right Start" by Bill Starr (Vol. 8, No. 3)
    You can’t make a good lift if you don’t a have a good start; kick your lifting into high gear using Bill Starr’s expert advice on beginning a lift well.
     
  • "Stretching for Strength" by Jim Schmitz (Vol. 8, No. 3)
    Overlooked by too many strength athletes, stretching should be an essential part of your training. Jim Schmitz runs through a number of stretches that target everything from your ankles to your whole body.
     
  • "Dynamic Dumbbell Duo for Olympic (or Any!) Lifters" by Charles Fraser (Vol. 8, No. 3)
    In this article, Charles Fraser lays out the basics of the one-arm dumbbell swing and press and the dumbbell clean and press.
     
  • "Olympic Lifting for Powerlifters, Bodybuilders, Throwers and Other Serious Strength Athletes" by Jim Schmitz (Vol. 8, No. 4)
    Everyone should include Olympic-style movements in his training; learn how from this article.
     
  • "The Case for the Power Shrug" by Bill Starr (Vol. 8, No. 4)
    For trap development, look no further than the power shrug, a great way to boost your power and ability to lift big weights.
     
  • "Alternative Cardiovascular Training for Competitive Lifters" by Eric Hafener (Vol. 8, No. 4)
    Learn how to train for cardiovascular fitness without compromising your strength level by including selective circuit training in your workout program.
     
  • "Weight Training for Boxers" by Ned Beaumont (Vol. 8, No. 4)
    Adding some lifting to a boxer’s workout undoubtedly gives him an edge over his non-lifting competitors, as Ned Beaumont writes.
     
  • "Coaching an Olympic Champion: Tara Nott" by Lyn Jones (Vol. 9, No. 1)
    Read about the training behind Olympic gold medal-winner Tara Nott.
     
  • "The Snatch: Power and Grace" by Jim Schmitz (Vol. 9, No. 1)
    Jim Schmitz provides the basics on the snatch - technique and workout pointers.
     
  • "Build Variety in Your Squat Program" by Bill Starr (Vol. 9, No. 1)
    If you’re looking to rejuvenate your squat program, look no further than this article. Bill Starr lays out a number of ways you can target different muscles, target the same muscles in a different way, or simply add some mental stimulation to your squat workout.
     
  • "Light Day Training" by Casey Butt (Vol. 9, No. 1)
    Learn how to work around the body parts that take the longest to recover and give the faster-recovering body parts an extra workout.
     
  • "Taking the Confusion Out of Sets and Reps" by Bill Starr (Vol. 9, No. 2)
    Confused about how many sets and reps you should be doing on each exercise? Read this article.
     
  • "Specializing on the Press" by J. V. Askem (Vol. 9, No. 2)
    J. V. Askem presents the history of the clean and press, as well as plenty of technique and training advice.
     
  • "The Full Squat Snatch: Are You Ready?" by Jim Schmitz (Vol. 9, No. 2)
    Learn how to do the power snatch from the platform, hang squat snatch, and snatch high pull, and check out training routines incorporating the lifts.
     
  • "Strong Support for the Squat" by Casey Butt (Vol. 9, No. 2)
    This article explains how to help the slow-recovery body parts to recover faster in the squat, and to squat as often as your legs allow.
     
  • "Bombing Out: The Tragedy of Unfulfilled Potential" by Ollie Whaley (Vol. 9, No. 2)
    In this article, Ollie Whaley explains several models for preventing bomb-outs in weightlifting competitions.
     
  • "Here's the Scoop" by Jim Schmitz (Vol. 9, No. 3)
    Use the scoop technique, based on extensive biomechanical research, to improve you lifting in the snatch, clean, and pull.
     
  • "My Summer With the 'Russians'" by William T. Klika III (Vol. 9, No. 3)
    Read about a month of training with Vladimir Popov and Mihail Vihodet, including their workout routines.
     
  • "Creating Champions in Poland" by Randall J. Strossen (Vol. 9, No. 3)
    In this must-read article, Randall Strossen shares with you his time in Poland observing coach Ivane Grikurovi training two of the world’s top lifters, Szymon Kolecki and Georgi Asanidze.
     
  • "The Incline Bench Press" by Bill Starr (Vol. 9, No. 4)
    The incline bench press works wonders for size and strength in the shoulder girdle, and should be part of everyone’s training routine.
     
  • "Teaching the Snatch" by Mike Burgener (Vol. 9, No. 4)
    Mike Burgener shares his method for teaching the snatch.
     
  • "Training When Short on Time" by Bill Starr (Vol. 10, No. 1)
    Bill Starr shares some tips on getting the necessary training done, even when time constraints loom large.
     
  • "Building a Lifting Platform" by Randall J. Strossen, Ph.D. (Vol. 10, No. 1)
    Need a platform? Build one: here’s how.
     
  • "Training Around Injuries" by Jim Schmitz (Vol. 10, No. 1)
    Treating each “injured” area separately, Jim Schmitz guides you through training with an injury, with the aim of getting back into top shape without injuring yourself further.
     
  • "The Split Snatch" by Bill Starr (Vol. 10, No. 2)
    The split snatch was the preferred by many of weightlifting’s greatest until relatively recently; incorporate it into your training program and see gains in your top pull.
     
  • "Strength Training for Olympic Lifters" by Charles Fraser (Vol. 10, No. 2)
    In this article, Charles Fraser works through two routines designed to boost your strength and muscle building efforts.
     
  • "Organizing and Running an Olympic and Power Lifting Heavy Weight Room" by Jim Schmitz (Vol. 10, No. 3)
    Jim Schmitz, long-time owner of the famous Sports Palace Gym in San Francisco, gives you the basics on running a weight room, including equipment, scheduling, and layout.
     
  • "Weight Training and Sore Knees—Part I: To Squat or Not to Squat" by J. V. Askem (Vol. 10, No. 3)
    Worried about sore knees? This article explains three knee problems that are typically blamed on squats, but that really originate from other exercises.
     
  • "Why Should Athletes Do Pulls?" by Tim Swords (Vol. 10, No. 3)
    Power pulls build athletes’ explosive power, useful in sports from football and basketball to sprinting. Learn how to incorporate them into your training routine with Tim Swords’ expert advice.
     
  • "Kono Koncepts: A Review of Weightlifting, Olympic Style" by Tom Hirtz (Vol. 10, No. 3)
    Tommy Kono’s book Weightlifting, Olympic Style is an indispensable guide for anyone attempting to enhance their explosive movements, competitive lifting, or athletic abilities. A four-time Olympic gold medal winner, Tommy Kono’s lifting advice is well worth listening to.
     
  • "Cleaning Up the Clean" by Bill Starr (Vol. 10, No. 4)
    For your clean to improve, you must maintain correct form; learn how in this article.
     
  • "Weight Training and Sore Knees—Part II: There’s a Wrong Way and a Right Way to Squat" by J. V. Askem (Vol. 10, No. 4)
    J. V. Askem lays out techniques for squatting well that will minimize your risks of knee injury.
     
  • "Improving the Jerk" by Bill Starr (Vol. 11, No. 1)
    As Bill Starr writes, “Your jerk can never be too strong.” This is a great article on improving your jerk for increased shoulder and back strength.
     
  • "Jesse and the Olympic Lifts" by J. V. Askem (Vol. 11, No. 1)
    Get the scoop on the Olympic weightlifting training that has propelled Jesse Marunde to the top of the strongman world.
     
  • "To 'B' or Not to 'B'" by Jim Schmitz (Vol. 11, No. 1)
    Lifters sometimes face the dilemma of whether to lift in the A group or the B group; Jim Schmitz offers some suggestions and thoughts.
     
  • "Did Eliminating the Press Affect the World’s Elite Weightlifters? Investigating the Relationship of the Snatch to the Clean & Jerk" by John Drewes and Gary Cleveland (Vol. 11, No. 1)
    In 1973, the press was eliminated from the Olympic weightlifting. This article traces the impact of that change on the world’s best weightlifters.
     
  • "Olympic-style Weightlifting for Fitness and Physique" by Jim Schmitz (Vol. 11, No. 2)
    In this article, learn how to orient your weight training towards building stamina, and achieve your highest level of personal physical development.
     
  • "Superior Fitness from Weightlifting" by Deszo Ban (Vol. 11, No. 2)
    Learn the secrets of fast-paced heavy lifting, and incorporate it into your training program today for increased muscular, skeletal, cardiovascular, and pulmonary functions.
     
  • "My Take on the Scoop" by John Drewes (Vol. 11, No. 3)
    Learn an efficient pulling technique from USAW Regional Coach John Drewes.
     
  • "Salvaging a Crummy Workout" by Bill Starr (Vol. 11, No. 3)
    Everyone has a bad day here and there, but, with Bill Starr’s article as inspiration, don’t let it stop you from training productively.
     
  • "Body-Maintaining" by J. V. Askem (Vol. 11, No. 3)
    Increase your circulation, cardio-respiratory abilities, and strength level by following the insights presented in this article. An especially important article for older lifters.
     
  • "The Art of Coaching Weightlifting for Beginners" by John Drewes (Vol. 11, No. 4)
    Learn the ropes of coaching lifters new to the sport, from increasing their motivation to introducing them to lifting technique.
     
  • "Three Photos That Changed My Weightlifting Life" by Dionysis Metaxas (Vol. 11, No. 4)
    Photographs have the capability to alter your training, as Dionysis Metaxas has found.
     
  • "A Philosophy: Why Men Should Weight Lift" by Steven Helmicki (Vol. 11, No. 4)
    Just in case you were losing your faith in lifting, Steven Helmicki gives you a solid philosophical argument for continuing with your training.
     
  • "Working Out on the Road" by Jim Schmitz (Vol. 11, No. 4)
    Learn how to get in a good workout even when that hotel gym lacks the equipment that an Olympic lifter considers vital: a platform, racks, a straight bar, and bumper plates.
     
  • "The King of Lifts Could Be King for Football, Too!" by Tim Swords (Vol. 12, No. 1)
    The clean and jerk is an invaluable exercise for football strength training, making you bigger, stronger, quicker, and more flexible.
     
  • "Developing Confidence with Overhead Weights" by John Drewes (Vol. 12, No. 1)
    Confidence when lifting overhead weights is absolutely essential - follow John Drewes’ tips and feel comfortable with the snatch, jerk, and squat.
     
  • "Trouble-shooting the Jerk" by John Drewes (Vol. 12, No. 2)
    This article is indispensable for anyone for whom the jerk is not a completely natural movement. John Drewes provides thorough analysis of the movement, with tips for the places where you may go astray.
     
  • "Olympic Lifting: The Career Plan" by Charles Fraser (Vol. 12, No. 2)
    For balanced and continued gains, long-term planning and devotion is required of a weightlifter, as Charles Fraser writes.
     
  • "The Deadlift and the Strength Athlete, or Deadlifts Aren’t Just for Powerlifters" by Bill Starr (Vol. 12, No. 2)
    The deadlift is a great movement for increasing strength in the back, hips, and legs, and is especially useful for boosting a lifter’s clean.
     
  • "An Alternate King: Overhead Squats" by Rob Haan (Vol. 12, No. 3)
    Overhead squats are perfect for building core strength, improving balance, and increasing shoulder, back, and hip flexibility and stability.
     
  • "Once Strong, Twice Weak" by Jim Schmitz (Vol. 12, No. 3)
    Learn how to keep your strong years going as long as possible with this article, which explores the training and attitude that will keep you strong and healthy.
     
  • "Common Sense in Attempt Selection" by John Drewes (Vol. 13, No. 1)
    Don’t let bad attempt selection foul a good effort; this article will have you selecting the right weights in no time at all.
     
  • "The Two-Hands Jerk: Clean or Continental? The Obizzi Formula" by Gherardo Bonini (Vol. 13, No. 1)
    Read this fascinating history of the two-hands jerk, and the impact of the clean and continental styles on the great weightlifters of the Golden Era of Strength.
     
  • "Am I Overweight, Too Short or Too Tall, or Too Old?" by Jim Schmitz (Vol. 13, No. 1)
    Many lifters are confused about the relationship between height, weight, and the proper weight class. Cast that confusion away as this article by Jim Schmitz lays out how you can select the appropriate weight class.
     
  • "On Site: Watching the Turkish Team Train" by Demir Mikail Barlas (Vol. 13, No. 1)
    Learn about the Turkish weightlifting team’s training routines, and check out some photos of the team in action.
     
  • "Are Americans Lazy?" by Bill Starr (Vol. 13, No. 1)
    Bill Starr challenges American throwers and lifters to match the training intensity, determination, resolve—and results!—of their foreign counterparts. 
     
  • “In-Season Strength Training for Athletes” by Bill Starr (Vol. 13, No. 2)
    An in-season program is crucial to an athlete’s overall success during the competitive year because if he stops all his strength work, he will lose his newly acquired strength rather quickly. How much is enough and how much is too much?
     
  • “The Olympic Style Press: The Lost Art” by Thom Van Vleck (Vol. 13, No. 2)
    Developing athletic, explosive power in the upper body with the Olympic press will benefit you in all areas of strength training and sports.
     
  • “The Start Position for the Snatch and Clean” by John Drewes (Vol. 13, No. 2)
    Discover why back angle is so important in the start position of a snatch or clean, and three basic rules which will ensure the proper start position, no matter what your body type.
     
  • “Becoming Strong a la Anderson” by Charles Fraser (Vol. 13, No. 2)
    Do your homework on strength training, starting with the squat, starting with a 13-week cyclea la Paul Anderson, and some squat variations you might have missed.
     
  • “Training Programs” by Jim Schmitz (Vol. 13, No. 2)
    Detailed programs for the beginner, intermediate, and advanced lifter are based on the principle that you must train very hard to make progress; however, you must be able to recover from your workouts.
     
  • “Strength Training a la Anderson: The Press” by Charles Fraser (Vol. 13, No. 3)
    If you cannot press 80% of your best bench press, your muscular education has been sadly neglected; learn techniques to improve your press based on the training of Paul Anderson.
     
  • “Olympic-style Weightlifting Disciplines: Strength or Technique?” by John Drewes (Vol. 13, No. 3)
    Strength and technique do not represent some sort of dichotomy in this sport; either one of these qualities need not be developed at the expense of the other . . . one without the other can only lead to mediocrity.
     
  • “Sets and Reps for Success” by Jim Schmitz (Vol. 13, No. 3)
    Jim shares his proven — but flexible — system for reps and sets in weight training, with a variety of programs and combinations based on the individual lifter and other factors. 
     
  • “Baby Cows” by Bill Starr (Vol. 13, No. 3)
    Strong calves play an important function in all sports, not just to enhance athletic performance, but to allow freedom of movement. Bill shows you how to transform your baby cows into raging bulls.
     
  • “Spotting Synchronicity” by Tom Hirtz (Vol. 13, No. 3)
    Spotting needs to be coached, just like the lifts; Tom Hirtz discusses spotting the front and back squat.
     
  • “Olympic Lifting is Still a Sport of Strength” by Bill Starr (Vol. 13, No. 4)
    Bill Starr’s thoughts on why, although technique is important, the lifter should be devoting the bulk of his energy toward pure strength work.
     
  • “Strength Training: Dare to Be Different” by Charles Fraser (Vol. 13, No. 4)
    You’ll find some out-of-the mainstream ideas about how bodybuilding, pressing, and training frequency can affect your weightlifting capabilities.
     
  • “Some Thoughts on the Super Heavyweight Physique and Body Proportion” by John Drewes (Vol. 14, No. 1)
    Does a big, non-muscular abdominal girth, like that of Alexeev or Rezazadeh, assist in lifting heavy weights, or is a lighter, trimmer physique, like Chigishev’s more desirable?
     
  • “Cycling, Peaking and Periodization (CPP)” by Jim Schmitz (Vol. 14, No. 1)
    Jim Schmitz simplifies CPP training and outlines a sample yearly workout plan, broken down week-by-week and month-by-month, for competition preparation, as well as example cycles and weekly workout programs.
     
  • “The Weightlifting Complex” by Mike Waller, MA and Tim Piper, MS (Vol. 14, No. 1) Learn how to improve muscular endurance with the use of a weightlifting complex, a series of exercises performed with little or no rest.
     
  • “Advice to Older Strength Athletes” by Bill Starr (Vol. 14, No. 1)
    For those older lifters who want to retain a certain level of strength for a healthier lifestyle, Bill Starr guides you in “learning to adapt” and making the necessary changes to your routines as you grow older. 
     
  • “Be Aware of Sequence” by Bill Starr (Vol. 14, No. 2)
    How you arrange the sequence of exercises in your training program may be the most important variable of all: certain principles must be adhered to for a program to be successful. 
     
  • “21 and 7, or 3 and 1” by Charles Fraser (Vol. 14, No. 2)
    Rest is the key to strength. Do not be afraid to experiment with different lengths of training cycles and layoffs, or “active” rests if you choose to do some type of different exercise. 
     
  • “Right or Left Foot, Belt, Wraps, Yes or No:  What Should I Do, How Do I Know?” by Jim Schmitz (Vol. 14, No. 2)
    Based on data gathered on what the best weightlifters in the world did at the 2005 Worlds, Jim Schmitz helps answer common questions about weightlifting practices.

  • “Coaching: Tips, Cues and ‘Secrets’” by Jim Schmitz (Vol. 14, No. 3)
    A good coach can help anyone improve his ability, and if a lifter has a lot of ability, then you can develop a champion. Jim Schmitz provides invaluable coaching advice based on years of exceptional experience. 
     
  • “The Perfect Workout, or You Can Have It All” by Charles Fraser (Vol. 14, No. 3)
    Charles Fraser’s “jack-of-all” training is a universal routine done over a six-day or four-day schedule that allows you to combine weightlifting, bodybuilding, and strength training. 
     
  • “Go With the Flow” by Bill Starr (Vol. 14, No. 3)
    Using intuitive training and being flexible—that is, able to adjust your training to fit how you’re feeling on that particular day—will enable you to leave the gym with a positive attitude about what you’ve accomplished. 
     
  • “Preparation for the Beginning Lifter” by Mike Waller, MA and Tim Piper, MS (Vol. 14, No. 3)
    Newcomers to weight training will want to master the technique of specific exercises and prepare their bodies for the stresses of advanced lifts during a period of basic preparation. 

  • “Olympic Lifting Training for Beginners and Intermediates: Getting Started in the Clean and Jerk” by Charles Fraser (Vol. 14, No. 4)
    The specific demands and characteristics of Olympic lifting are discussed, along with a suggested warm-up routine and training exercises for the learning the clean and jerk. 

  • “Pre-ex for Strength” by Ken Best (Vol. 15, No. 1)
    The pre-exhaustion technique that has traditionally been used by bodybuilders to increase the size and shape of the target muscle can also be adjusted to increase the size and strength of a target muscle group. 

  • “Before You Begin. . . Serious Weightlifting” by Jim Schmitz (Vol. 15, No. 1)
    Jim Schmitz’s advice on how to get started with serious weightlifting with basic weight training programs to build a foundation. 

  • “Pressing Matters” by Dr. Ken E. Leistner (Vol. 15, No. 1)
    Dr. Ken sings the praises of the overhead press for strong shoulders, triceps, and upper back, and encourages you to incorporate it into your training program. 

  • “The Heavy Weight Warm-Up” by Colin Moshman (Vol. 15, No. 1)
    Your entire success on an exercise depends on how your body and mind respond to the exertion; find out how a heavy weight warm-up leads to first-rep success. 

  • “Movement Efficiency: Boon or Bugbear?” by Brian Jones, M.S. (Vol. 15, No.1)
    Movement efficiency is an important but often forgotten variable in all strength and conditioning work. Brian discusses how to decide when to train for efficiency and when for effort. 

  • “Olympic Lifting for Beginners and Intermediates: Training for the Snatch” by Charles Fraser (Vol. 15, No. 1)
    Advice on how to prepare your body for the snatch—the lift we love to hate, and perhaps the most difficult event in all athletics. 

  • “The Jerk: A Lift for All Athletes” by Bill Starr (Vol. 15, No. 1)
    Jerks are valuable in any sport that relies on quick feet—Bill Starr explains why he includes the jerk in all his athletes’ routines, with tips for perfecting your technique. 

  • “Foundations: The Lung Booster” by Jon Bruney (Vol. 15, No. 1)
    The lung booster workout will help you improve your endurance, recovery time, lung strength, and energy, with greater relief from stress. 

  • “Little Brother of Death” by Bill Starr (Vol. 15, No. 2)
    Sleep is important for anyone wanting to gain size and strength, Bill Starr explains. 

  • “Weight Gain Tips for Lean Body Mass” by Tim Piper, M.S. and Mike Waller, M.A. (Vol. 15, No. 2)
    Learn the tried-and-true weight gain methods used successfully by the authors when striving to increase lean body mass without drugs. 
     
  • “Foundations: Heavy Cardio” by Jon Bruney (Vol. 15, No. 2)
    Jon Bruney shows you advanced exercises that will take your lung power to the next level and condition your entire body—you’ll be amazed at the results. 
     
  • “Death by Burpee” by Brian Jones, M.S. (Vol. 15, No. 2)
    Few other exercises can provide the full-body anaerobic overload of burpees, making them an ideal choice for conditioning work. Brian Jones shows you the basic form of the burpee, as well as a number of variations to modify its difficulty. 
     
  • “Sensi-bells” by Ken Best (Vol. 15, No. 2)
    Ken Best’s thoughts on the importance of training for conditioning first and then strength, including various dumbbell exercises, and three different circuit training routines. 
     
  • “Stability Push-ups” by Brad Johnson (Vol. 15, No. 2)
    Push-ups are excellent for developing upper-body and core strength. Brad Johnson describes several different methods of manipulating the stability of the push-up, for a much more challenging workout. 
     
  • “Exercises That Teach Technique” by Jim Schmitz (Vol. 15, No. 2)
    Jim Schmitz gives you his favorite lifts and drills—“the magnificent half dozen”—for improving your weightlifting technique, along with the objective of each exercise. 
     
  • “Push-Pull Concept” by John Brookfield (Vol. 15, No. 2)
    John Brookfield shows you a new method of training—using your car!—that will not only motivate you, but also rev up your progress. 
     
  • “Foundations: Max Contraction for Total Body Strength” by Jon Bruney (Vol. 15, No. 3)
    Follow Jon’s lead and learn how to make your body function as one unit for greater full-body strength. 
     
  • “The Hise Experiment: A Master-Age Quest” by Steven Helmicki (Vol. 15, No. 3)
    For those who need a training break, try Steve Helmicki’s Hise shrug program and see what it does for your other lifts when you come back. 
     
  • “Stabilizing the Bottom” by Bill Starr (Vol. 15, No. 3)
    Bill explains that becoming proficient in the snatch or the clean and jerk makes one an overall better athlete, and it all starts with enhancing strength in the bottom position. 

     

   

  •  “A Call to Return to the Basics” by John Christy (Vol. 15, No. 3)
    John moves that we all re-focus a majority of our efforts on the basics: increasing your strength and muscle size through a renewed commitment to big basic compound movements, like the squat and the press, as well as neck and grip work, and stretching. 

  • “Dynamic Warm-ups” by Brian Jones, M.S. (Vol. 15, No. 3)
    Brian takes a look at the principles behind effective warm-ups and how they can be implemented to improve your performance in training and competition. 
     
  • “Upper Extremity Flexibility: Why Rocky Can’t Clean” by Mike Waller, M.A. and Tim Piper, M.S. (Vol. 15, No. 3)
    Upper extremity flexibility is important not just for weightlifting movements, but for any power or strength activity as well. 
     
  • “Try Calf Work to Energize Your Workouts” by Joseph H. Wolfenberger (Vol. 15, No. 3)
    Calf work will benefit you in many ways: increased poundage on lifts, increased jumping ability, and enhanced running ability, to name a few. 
     
  • “The Bench Press—America’s Favorite Lift” by Jim Schmitz (Vol. 15, No. 3)
    The bench press is a great lift and arguably the best single exercise for developing upper-body strength and muscle. Jim Schmitz covers all aspects of the bench press, including technique, training, and assistance exercises. 
     
  • “The Single-Arm Barbell Snatch” by Roger Davis (Vol. 15, No. 3)
    Roger Davis shares the performance history and technique of one of the oldest and most dynamic of all weightlifting movements—the single-arm barbell snatch. 
     
  • “Chiechanow, Poland: Where Ivane Grikurovi Grows Olympic Medals” by Randall J. Strossen, Ph.D. (Vol. 15, No. 4)
    Randall Strossen’s inside view at the very beginning of the training cycle aimed at putting two of Grikurovi’s lifters on the podium in Beijing in 2008. 
     
  • “Strength and Conditioning Faddishness” by Brian Jones, M.S. (Vol. 15, No. 4)
    How to sort the wheat from the chaff when considering new training products or methods. 
     
  • “My Back Hurts: How to Develop a Strong and Healthy Low Back” by Jim Schmitz (Vol. 15, No. 4)
    The back injury problem is the number one concern people have about lifting. Learn how to prevent low back injuries and repair injured low backs, as well as to increase low back strength. 
     
  • “You Must Overtrain” by Bill Starr (Vol. 15, No. 4)
    In order for anyone to reach the next rung of the strength ladder, he must push his muscular, skeletal, and nervous system to their absolute limits. It is merely a part of the overall process of getting stronger and stronger. 
     
  • “The Arched Back Good Morning” by John Christy (Vol. 15, No. 4)
    Want to develop great low back strength—and hit the glutes and hammies hard in the process? Meet the arched back good morning and learn about two methods of performance. 
     
  • “The Importance of Strong Biceps” by John Christy (Vol. 16, No. 1)
    Stronger biceps will allow you to handle more weight on your compound upper-back exercises, improve your pulling strength, and help to prevent injuries. Follow John’s training suggestions to strengthen your weak link. 
     
  • “The One-Arm Swing Adds Variety to Your Training” by Joseph H. Wolfenberger (Vol. 16, No. 1)
    Training the one-arm swing provides greater leg power, explosiveness, increased coordination, and greater chest expansion. Joseph Wolfenberger encourages you to add some variety to your training program. 
     
  • “Intensive Strength Training NSW-style for SWAT Units” by Sean Burns (Vol. 16, No. 1)
    Sean Burns shares an intensive 12-week strength and power program that helps members of a Special Ops unit in New South Wales, Australia, prepare for and reach their fitness goals. Results for four tactical members are shared at the end of the 12 weeks. 
     
  • “Just Say ‘NO’ to Periodization for Football” by Dr. Ken E. Leistner (Vol. 16, No. 1)
    Dr. Ken shares football coaches’ thoughts on why periodization is not applicable to football players, who need to be strong and healthy for an entire season. 
     
  • “The Single-Arm Clean and Jerk” by Roger Davis (Vol. 16, No. 1)
    The single-arm clean and jerk is one of the oldest lifts on the weightlifting menu. Roger shares the history and performance of this dynamic and interesting lift. 
     
  • “Learning to Train Through Injuries” by Bill Starr (Vol. 16, No. 1)
    Sooner or later every athlete will experience some sort of injury, regardless of how careful and thorough he is. Bill Starr offers preventative measures as well as post-injury training suggestions. As he says, “You can be hurt and weak or hurt and strong. It’s your choice.” 
     
  • “Can’t Squat? Try the Split Snatch and Split Clean For Fun and Big Rewards” by Jim Schmitz (Vol. 16, No. 1)
    Due to age or injury, some people just don’t have the flexibility to do squat snatches and cleans or even decent power snatches and cleans. Jim shares with you the hows and whys of the split exercises, sharing technique, assistance movements, and training programs. 
     
  • “Time-Focus Workouts” by Brian Jones, M.S. (Vol. 16, No. 1)
    Time-focus workouts are most effective as a means of blending strength and conditioning work, developing anaerobic endurance, and developing the capacity to exert force under intense fatigue. Add a new dimension and recharge your enthusiasm for training with this alternative method. 
     
  • “Increasing Lifting Strength in the Posterior Chain” by Mike Waller, MA, CSCS*D and Tim Piper, MS, CSCS*D (Vol. 16, No. 2)
    This program is a targeted application that addresses the development of the posterior chain, spinal erectors, and back musculature for increased lifting strength. 
     
  • “Hit the Deck” by Brian Jones, M.S. (Vol. 16, No. 2)
    Grab a deck of cards and get ready for a great circuit training workout. Brian Jones lays out sample deck training workouts for general strength & conditioning, metabolic conditioning, and heavy lifting. 
     
  • “Foundations: The Case for Cable Training” by Jon Bruney (Vol. 16, No. 2)
    Use the cable exercises in this routine to develop explosive power and core strength for your sport or activity. 
     
  • “The Two Dumbbells Clean and Jerk” by Roger Davis (Vol. 16, No. 2)
    The performance and history of one of the most physically challenging of all of the all-round lifts. 
     
  • “Are You Seeing the Gain or Just Feeling the Pain?” by John Christy (Vol. 16, No. 2)
    It’s time to take stock of what you’ve done so far this year. Did you do what you set out to do? If not, what are you going to do about it? John shows you that it’s not too late to make your training productive. 
     
  • “The Barbell and Dumbbell Anyhow” by Roger Davis (Vol. 16, No. 3)
    Roger Davis introduces one of the most challenging and historical weightlifting exercises of all: the barbell and dumbbell anyhow. 
     
  • “Gimme’ a Little Bit of Hangin'” by Gabriel Josiah (Vol. 16, No. 3)
    When you’re training in the gym, you should never sacrifice safety for a gain—Gabriel learned the hard way. 
     
  • “Foundations: Building Mental Toughness” by Jon Bruney (Vol. 16, No. 3)
    Mental toughness, one of the most important factors in the quest for strength, can be developed through this strength and endurance training program. 
     
  • “Battling Ropes Tsunami: The Wave of Destruction” by John Brookfield (Vol. 16, No. 3)
    John Brookfield's Battling Ropes training system pushes athletes to their limits on their cardiovascular system and muscular endurance. 
     
  • “Battling the Weak Links” by Bill Starr (Vol. 16, No. 3)
    When embarking on a mission to get stronger, you must build a solid foundation and learn proper techniques on all weightlifting exercises, including focusing on your weak areas. 
     
  • “Beef: It’s What’s Needed for Strength” by John Christy (Vol. 16, No. 3)
    John Christy’s study on how to increase strength by adding (fast-twitch) muscles for go, not muscles for show. 

  • “Preventing Knee Pain—and Treating It If You Mess Up” by Ernest Roy, P.T., D.P.T. (Vol. 16, No. 4)
    Strength athletes put tremendous demands on the knee joints.  Ernest Roy describes two of the more common knee injuries and some basic things you should be doing to either prevent them or recover more fully from them. 

  • “Using Singles Wisely” by Bill Starr (Vol. 16, No. 4)
    Whether or not to include singles in a strength program is a source of confusion among many coaches and athletes.  Singles can be most benficial in your quest for greater strength or they can be a huge deterrent—Bill Starr teaches you how to use them wisely. 

  • “The Pullover and Press/Push” by Roger Davis (Vol. 16, No. 4)
    Roger Davis discusses the history, technique, and records for these all-round lifts.  The pullover and press/push, says Davis, requrie "a fearless mindset." 

  • “Powering Up the Body” by Mike Waller, M.A. and Tim Piper, M.S. (Vol. 16, No. 4)
    Power is a product of strength and speed.  The coaches break down the difference between strength–speed and speed–strength to help you choose the best method to enhance your overall power production. 

  • “It Really Is the Latest, It Really Is the Greatest, It Really Is the Newest, It really Is!” by Dr. Ken E. Leistner (Vol. 16, No. 4)
    When it comes to effective, results-producing training, one thing works and it is the same concept that has ruled any lifter's or athlete's attempt to become muscularly larger and strong: one must train very hard and do so consistently. 

  • “Pareto's Principle, or Why You Needn't Spend Your Life in the Gym” by Steven Morris (Vol. 16, No. 4)
    Use the 80–20 rule to get max results in minimal time when training, and to avoid marathon workout sessions. 

  • “The Optimum Sequence of Exercises” by Brian Mangravite (Vol. 16, No. 4)
    There is a definite order of body parts that should be observed for maximum effect from training. Use the rule of indirect stimulation to get the most from your program. 

  • “Foundations: 4-D Training—Deadlifts, Dips, Dumbbells and Dousing” by Jon Bruney (Vol. 16, No. 4)
    4-D training—deadlifts, dips, dumbbells and dousing—will force the body to adapt, helping you to shatter old strength plateaus and reach your strength goals. 

  • “Reality Check” by Gabriel Josiah (Vol. 16, No. 4)
    After a bulking-up program that just left him fat, Gabriel Josiah shifted his focus and lost fat, gained strength, and hit new PRs. 

  • “Partner Workouts” by Brian Jones (Vol. 16, No. 4)
    With no equipment needed, partner exercises can be easily incorporated into a regular weight training program, especially for teams and other groups of athletes.  Brian Jones highlights two exercises that are particularly effective. 

  • “The Tale of the Scale, or Making Weight” by Jim Schmitz (Vol. 16, No. 4)
    When dropping bodyweight for competition you want to maintain your strength, power, speed, coordination, and concentration.  Jim Schmitz shares common mistakes when making weight that can lead to disaster, and recommends proper techniques to make weight for effective competition. 
           
  • “Dip, Grip, and Rip!” by Pavel Tsatsouline (Vol. 17, No. 1)
    Pavel outlines the pros and cons of the high explosive deadlift, who should use it and who should not, and helpful tips if you dare try it. 
     
  • “Foundations:  Speed, the Missing Piece of the Strength Training Puzzle” by Jon Bruney (Vol. 17, No. 1)
    To be a complete athlete you must also incorporate speed into your workouts.  Jon introduces five speed exercises that will build new muscle, burn fat, and raise your heart rate. 
     
  • “Organic Food and the Strength Athlete” by Gabriel Josiah (Vol. 17, No. 1)
    Going organic could be the smartest training decision you will ever make, even smarter than switching from leg extensions to 20-rep squats. 
     
  • “A Great New Way to Increase Your Bench” by John Christy (Vol. 17, No. 1)
    After an injury, John discovered the unsupported one-arm dumbbell bench press, which he found to be more productive than a regular dumbbell bench press.  Learn how to use this exercise to maximize your potential. 
     
  • “Pulling Sleds Made Easy” by Ernest Roy, PT, DPT (Vol. 17, No. 1)
    Sled pulling is highly valued for its ability to improve speed and acceleration power.  Learn how to make your own sled for a low-cost way to add some variety to your training that will pay off with some nice results. 
     
  • “Sumo Strength” by Ken Best (Vol. 17, No. 1)
    Sumo wrestling training combines strength and bulk-building with speed-based high-rep squats and push ups, plus back and core work.  This training can produce huge gains in size and strength.  Ken Best developed his own sumo training routine after a trip to Japan—find out what happened after his 10-week program. 
     
  • “Building a High School Weightlifting Program:  Success at Sac High” by Paul Doherty (Vol. 17, No. 1)
    Coach Doherty, of Sacramento High School, has enjoyed success at both the team level (with multiple national team championships) and the individual student level (with national titles and spots on Pan American and World teams)  Read about where his labor is focused while developing skill, dedication, enthusiasm, and success in his student athletes. 
     
  • “The Single-Hand Deadlift” by Roger Davis(Vol. 17, No. 1)
    The single-hand deadlift is one of the ultimate tests of a lifter's overall strength.  Learn about the equipment used, record performances, and how-tos on performing this lift. 
     
  • “Making Weight:  The Forgotten Discipline” by Bill Starr (Vol. 17, No. 1)
    Bill Starr's short course for those who do not understand exactly how to drop excess bodyweight rapidly while still maintaining a high level of strength.  All the principles can also be applied to losing unwanted bodyweight over the long haul. 
     
  • “Strength Skills:  Lifting Hard and Heavy” by Dr. Ken E. Leistner (Vol. 17, No. 1)
    Training hard, working hard at any physically demanding task, and lifting very heavy weights is a learned skill.  The more often you train hard, the better you become at training hard. 
     
  • “Advanced Shock and Variable Method:  Compounding to Maximize Explosive Power–Endurance” by Steven Helmicki (Vol. 17, No. 1)
    Steven shares his six-week training program for developing explosive power–endurance. 
     
  • “Working on a Training Bag” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 17, No. 1)
    Working out on a training bag is an excellent way to vary your weight training program and a good antidote when it has gone stale.  Col. Wolfenberger introduces eight training exercises to get you started. 

  • “Is Heavy Lifting the Fountain of Youth?” by Brian Jones, M.S. (Vol. 17, No. 2)
    Aging is inevitable—this article looks at a few of the major benefits that high-intensity lifting can have for older individuals and how it can improve both health and quality of life.

  •  “Twenty Reasons for Doing Olympic-style Weightlifting” by Jim Schmitz (Vol. 17, No. 2)
    Jim Schmitz tells you why he thinks that of all the types of physical training, he believes that Olympic-style weightlifting is the best method for developing your body for any and all physical activities.    

  • “Accentuating the Negative” by Brian Mangravite (Vol. 17, No. 2)
    Add negatives and negative-accentuated movements to your workout routine for muscle gains.

  • “Strength Skills (Part II):  Emphasis on Strength” by Dr. Ken E. Leistner (Vol. 17, No. 2)
    If an athlete becomes stronger, he will be faster, be able to generate more force in most movements, and be much more resistant to injury.  Shouldn't you work as hard as possible to build strength?

  • “Hassle Free Programming” by Paul Doherty (Vol. 17, No. 2)
    Coach Doherty places minimal importance on programming in his approach to develop high school weightlifters.  Find out what is most important, and how the program fits in the academic year and plans for competitions.

  • “Utilizing the Heavy, Light, and Medium Concept” by Bill Starr (Vol. 17, No. 2)
    Understanding how to use the heavy, light, and medium concept is critical for long-term success in strength training.  Bill Starr clears up the confusion so you can get the most out of this technique.

  • “The Single-Arm Dumbbell Swing” by Roger Davis (Vol. 17, No. 2)
    To perform a maximum-loaded dumbbell swing calls for a high level of technique and practice—Roger's hints and tips can make all the difference between a mediocre and a supreme dumbbell swing.

  • “Do You Zercher?” by Thom VanVleck (Vol. 17, No. 2)
    Read about the history of the Zercher lift, one of the classic all-round lifts developed by Ed Zercher.  Want to give Zercher squats a try—you'll find detailed instructions here.

  • “Correct Technique:  Does It Matter?” by Mike Waller, M.A. and Tim Piper, M.S. (Vol. 17, No. 2)
    Does correct technique matter?  Yes!  Read about how to recognize common technique errors in your weightlifters and athletes, and how to fix them for maximum efficiency.

  • “So . . . You Wanna Get BIG?” by Steve Jeck (Vol. 17, No. 3)
    There are really only two groups of lifters who claim they want to get big:  those who genuinely do; and those who want to get big . . . but not fat.  Which category do you fall into?

  • “Unorthodox Exercises” by Bill Starr (Vol. 17, No. 3)
    Bill Starr presents several lesser-known weightlifting exercises to help an athlete improve a weak area on a specific lift.

  • “Basketball Rebounding for Coordination, Quickness, and Agility” by Col. (Ret.) Joseph H. Wolfenberger (Vol. 17, No. 3)
    Basketball rebounding is a valuable exercise for developing quickness, power, and explosiveness—especially for those who train solo.

  • “The Push–Pull of Things” by John Brookfield (Vol. 17, No. 3)
    John uses his Battling Ropes to simulate traditional exercises with barbells and dumbbells, building strength and working your muscles in a totally unique and effective way.

  • “Pushing (Back at) 40” by Steve Brylski (Vol. 17, No. 3)
    Approaching the big 4-0, Steve wanted to create a new workout that was challenging and that would allow him to gain in size and strength.  Read about his three-day-a-week program that emphasizes some mass-building exercises and general physical preparedness work.

  • “Physical Preparedness for PPP—And Anyone in Pursuit of Good Health” by Ken Best (Vol. 17, No. 3)
    Public protection personnel should maintain a high degree of strength and fitness to meet the demands of their roles and to maximize health and safety.  With experience in PPP, Ken offers some tips and tricks for making gains when keeping a strict schedule is difficult.

  • “Overtraining:  What It Is and How to Avoid It” by Jim Schmitz (Vol. 17, No. 3)
    Train as hard as you possibly can, but don't push your body to its max all the time.  Weightlifting coach Jim Schmitz shows you how to maintain your body for the highest level of performance.

  • “The Art and Science of Recovery” by Brian Mangravite (Vol. 17, No. 3)
    Almost every athlete overestimates his ability to recover.  Brian shows you a method for monitoring the state of your recovery to help you learn when you've fully recovered from a workout.

  • “Foundations:  The Kettlemill Challenge” by Jon Bruney (Vol. 17, No. 3)
    Jon shares a workout that combines kettlebells and a treadmill to produce results quickly.  If you push yourself on this workout you'll see fat loss, accelerated recovery, and an improved mental outlook.

  • “Why Systematic Development of Trainees is the Superior Methodology” by Steven Helmicki (Vol. 17, No. 3)
    Football coaches need to focus on the right tests and right drills that translate into superior performance on the field of play.

  • “Spotlight on Strength and Skill” by Dr. Ken E. Leistner (Vol. 17, No. 3)
    Dr. Ken explains why Olympic-style lifts formed the basis of strength training for football and how the strength portion of strength and conditioning has taken a back seat to technique and conditioning.

  • “The Jo-Bar:  A Small Barbell with Big Results” by Ken Best (Vol. 17, No. 4)
    Here's an alternative to barbell training with a bar modified to jo (a traditional Japanese fighting stick that is 4' long and 1" in diameter) measurements:  perfect for deadlifts, shrugs, rows, presses, swings, curls, and hip-belt squats, to name a few.  Martial artists, take note.

  • “A Quick Summary of Strength Training in the Modern Age” by Dr. Ken E. Leistner (Vol. 17, No. 4)
    If you are already or are thinking about becoming a strength and conditioning coach, Dr. Ken’s overview of the strength and conditioning coach for professional athletes might give you a new perspective.

  • “CrossFit for Lifters?” by Adam Farrah (Vol. 17, No. 4)
    CrossFit is both a training philosophy and a sport and incorporating it into your existing weightlifting routines will increase dramatically your training intensity—and make you a better lifter.

  • “King Beowulf and the Dragon's Lair: Are You Ready?” by William Crawford, M.D. (Vol. 17, No. 4) 
    Dr. William Crawford provides guidelines for a safe way to pursue cardiovascular conditioning as you get older.  How high should you take your target heart rate? 

  • “Overtraining—Symptoms, Causes, Prevention” by Ernest Roy, P.T., D.P.T. (Vol. 17, No. 4) 
    On a mild level, overtraining can ruin a good training cycle.  When it hits full force, it can lead to physical and emotional burnout, injury, and even depression.  The best way to handle overtraining is to not fall into the trap in the first place. 

  • “Weightlifting and Blood Pressure” by Dezso Ban (Vol. 17, No. 4) 
    Dezso Ban thinks that weightlifting is the best activity a person can do to improve and preserve health, and he presents his argument that weightlifting reduces blood pressure.

  • “Foundations: Shoulder Pain? Join the Club” by Jon Bruney (Vol. 17, No. 4) 
    Training heavy can lead to tweaked shoulders an elbows. Club training can help restore, rejuvenate, and even prevent sore shoulders.

  • “Customize Your Program to Meet Your Individual Needs” by Bill Starr (Vol. 17, No. 4) 
    A set formula-type routine will almost always make you stronger in the beginning, but once you move into the intermediate and advanced levels, you have to start utilizing the concept of individual differences and design a routine that fits you.

  • “Three Lessons Learned from Jim Schmitz” by Darryl Jarman (Vol. 17, No. 4) 
    Training with Jim Schmitz helped the author become stronger, get fitter, and hold off some of the effects of aging that he was beginning to feel. Read about the three lessons that helped him reach his goals.

  • “Harnessing the Power of Placebo” by Brian Jones, Ph.D. (Vol. 17, No. 4) 
    Your beliefs about your training matter, and they matter in tangible ways.

  • “The Value of a Strong Upper Back” by Bill Starr (Vol. 18, No. 1) 
    Building and maintaining a strong upper back has many benefits for anyone wanting to improve his overall strength and achieve a high level of fitness—including those in competitive or contact sports.

  • “Small Stuff” by Ken Best (Vol. 18, No. 1) 
    While rehabbing from a work-related injury, Ken modified his weight training equipment, which allowed him to train harder without costing a lot of money or taking up precious space.

  • “Becoming Battle-Ready for All-Round Lifting” by Roger Davis (Vol. 18, No. 1) 
    The all-round weightlifter needs to be battle-ready to approach weightlifting in its many forms. Roger suggests guidelines for strength, power, flexibility, balance, and proper technique.

  • “Training by Your Body Clock” by William Crawford, M.D. (Vol. 18, No. 1) 
    In a hectic life, how do we time our training to leverage our daily rhythms or body clock to maximize results? Learn about hormonal fluctuations—in particular growth hormone and cortisol—as they relate to resistance training progress and our daily lives.

  • “The Strength of the Pacific” by Paul Coffa (Vol. 18, No. 1) 
    Pacific weightlifters lift with passion—they tackle the bar fearlessly and lift with an energy that can only be described as brute strength. Paul Coffa answers the question, "How can young Pacific Islanders be so strong?"

  • “How to Tear Your Pec—And How to Avoid It” by Ernest Roy, P.T., D.P.T. (Vol. 18, No. 1) 
    Learn how to preserve your chest and shoulder muscles through kinematics, speed, grip width, and arm angles, and rethink your training on benches, presses behind the neck, flyes, inclines, etc.

  • “Getting Things Straight, Part I: 'Core' Principles” by Dr. Ken E. Leistner (Vol. 18, No. 1) 
    Dr. Ken presents a program to strengthen one's "core." It comes, as does gaining strength in any muscle or muscle group, from slavishly hard and heavy work.


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