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    The Unique Benefits of Dumbbells In Periodized Training

    July 22nd, 2014

    I believe that the unique benefits of dumbbell training in periodized programs have been severely overlooked for a long time:

    • How asymmetrical dumbbell lifts might be the single best tool to develop core stability for standing performance
    • Unique strengthening effect of ulnar and radial flexion of the wrist (as an added benefit to the primary purpose of the exercise) with unevenly loaded dumbbells.
    • Unique biceps strengthening effect with unevenly loaded dumbbells.
    • Quick, safe and cost effective ways to integrate thick grip training with regular grip training through the use of fat gripz -  With the bar you have to make sure that the fat gripz are placed symmetrically on the bar. With dumbbells there is really only one position for the grips to be placed.
    • Improving grip strength with other specialty dumbbells like the ball-grip dumbbell handle dumbbell http://watsongym.co.uk/product/ball-grip-dumbell-handle
    • Quickly and safely teach your athletes and clients the dumbbell variations of the Olympic lifts to develop peak power or power endurance (for circuit training)
    • Efficiently perform pyramid training or drop sets (without having to change plates) by moving “up” or “down” the dumbbell rack.
    • Cardiorespiratory training and power training with ONE exercise – The Dumbbell Swing
    • How to use Supplemental Heavy Chains or Bands in Dumbbell Training
    • Optimal integration of dumbbells in a periodized training program

    There is a lot of information about dumbbell training available on the internet, but few (if any)  resources take a comprehensive look at the advanced aspects of dumbbell training in the framework of a periodized program.

    If you are using dumbbells with your athletes or fitness clients, please take a moment to consider what you would like to learn about the optimal use of dumbbells? I am planning a workshop for 2015 titled The Unique Benefits of Dumbbell In Periodized Training and I would be grateful for your input!

    PS: My recommended introduction to periodization is our free video course “The Most Useful Definition of Periodization and The 4 Reason that you MUST base your programs on Periodization if you want to see the best possible results for your athletes/clients.” Get it at www.yestostrength.com (email required).

    Thank you for reading to the end of this blog post!

    Karsten
    Email: karsten@yestostrength.com
    Phone: 647-869-YESS (9377)
    Mississagua, ON, Canada

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    What’s the ultimate feedback you could get?

    July 15th, 2014

    Yes To Strength is on a mission to increase the collective awareness of our true potential for strength, power, speed and endurance and how to display it by working with the inherent mechanisms of body, mind and spirit through individualized, holistic and periodized training programs.

    The Flexible Periodization Method - the first holistic, method of periodization that is dedicated to creating highly individualized training programs – is the over-arching frame work within which Yes To Strength operates to accomplish our mission.

    In each of eleven 1- and 2-day exclusive (small group), hands-on workshops I share various aspects of The Flexible Periodization Method in order to give you tools to help your athletes or clients display their true potential for strength, power, speed and endurance through individualized, holistic and periodized training programs.

    My workshops are an unique blend of science-based information and hands-on experience. From my point of view, I received the ultimate feedback from a participant when he said,

    “The key difference between you and other trainers who put on workshops is that you make us think.”

    I look forward to teaching our summer and fall schedule which starts on July 26th-27th and continues into early December.

    Thank you for reading to the end of this blog post!

    Karsten
    Email: karsten@yestostrength.com
    Phone: 647-869-YESS (9377)
    Mississagua, ON, Canada

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    Improve Safety, Strength and Power with Cluster Training

    July 8th, 2014

    Knowledge grows!

    I have written articles, newsletters and blogs on a weekly/monthly basis since 2008. At the time I wrote the articles the content represented my most updated knowledge and viewpoints.

    As my knowledge and understanding have grown some of the articles no longer accurately reflect the knowledge and strategies that I want to share with you.

    Thus, I am in the process of a late “spring cleaning’ of articles and would like to hear your opinion regarding which articles should remain on www.yestostrength.com and which articles I should retire.

    Since YOU are the reason that I write the articles, I am very interested in your thoughts about which articles you think should stay on Yes To Strength for the years to come.

    Article to stay #4
    How to Use Clusters to Increase Safety, Strength and Power

    Article to retire #4
    Olympic Weightlifting – Notes on Equipment and Lifting Technique

    PS: My recommended introduction to periodization is our free video course “The Most Useful Definition of Periodization and The 4 Reason that you MUST base your programs on Periodization if you want to see the best possible results for your athletes/clients”. Get it at www.yestostrength.com (email required).

    PPS: If you would like to see articles about any particular topics that are currently not covered in our articles section, feel free to let me know.

    Email: karsten@yestostrength.com
    Phone: 647-869-YESS (9377)
    Mississagua, ON, Canada

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