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ARTICLES AND VIDEOS

PROGRAM DESIGN RESOURCES

          What is a Method Variation

          First Choice Structure of Method Variation

          Why "Periodization" should NOT be deleted from training vocabulary

          Interview: Flexible Periodization for Athletic Performance - Karsten interviewed by Train Heroic

          Interview: The Flexible Periodization Method - Karsten interviewed by Bare Naked Health

          Interview: The Importance of the Mental Aspect of Training - Karsten interviewed by Strength Matters

          Interview: Why it is so important to understand your goals and to vary your training - Karsten interviewed by Awake and Alive

          Article by Karsten on Train Heroic: Using Periodization As A Strategy For Writing Better Programs 

Periodization Simplified: How to Use the Flexible Periodization Method on the Fly(excerpt) – If you are new to the FPM this is the document to start with. The first 6 of 18 Principles of the FPM are described in full length together with simple application questions that allow you to use the Flexible Periodization Method on “the fly.” (FPM Program Design Level I )

Periodization of Flexibility (FPM Program Design Level I) - Excerpt: Definitions of the various kinds of flexibility (including the two forms of static flexibility) and the 3 stages of long-term periodization of flexibility training.

Needs Analysis for Sports: The Foundation of Success With The Flexible Periodization Method (FPM Program Design Level I) - Excerpt: Highlights the definition of the needs analysis and details the training factors pyramid with plenty of examples.

Maximal Strength: How To Manifest Untapped Potential For Strength Using The Flexible Periodization Method (excerpt): The excerpt includes the section on periodization of workout structure and a cool method variation with eccentric training. (FPM Program Design Level III)

BARBELL TRAINING RESOURCES

Excerpt from the
Progressive Powerlifting Manual

Excerpt from the
Progressive Olympic Lifting Manual

In our Barbell Specialist Program I review some of the research on the Earthquake bar that demonstrate the bar's effect on the activation of stabilizer muscles. With the FPM, the Earthquake Bar has its primary place in the ISS and SIS blocks. Our own experimentation has led to the following conclusions to maximize the benefit of the Earthquake bar: 

  1. Benefit is greater when the bar is held in the hands, rather than on the back (Overhead Squat vs Back Squat).

  2. Load and tempo should be chosen so that the Earthquake Bar feels significantly different from a regular bar. An ideal guideline is that you should not be able to hold the bar perfectly still, even if you try.

  3. The oscillations (kinetic energy) are maximized when the bar is rapidly decelerated and brought to a stop (See the start-stop tempo). 

Earthquake bar inventor Jim Seitzer (www.bandbell.com) was kind enough to inform me that the benefits of the Earthquake bar are maximized with a thinner band than the ones used in these videos.

BODYWEIGHT TRAINING RESOURCES

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See an excerpt of the manual for Part 1.


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See an excerpt of the manual for Part 2.


Grip 1 (transversal dimension) = Index fingers pointing forward.
Grip 2 (Transversal Dimension) = Thumb pointing forward.
Grip 3 (Transversal Dimension) = Index finger pointing to the side.
Grip 4 (Transversal Dimension) = Thumb pointing to the side.
Grip 5 (Transversal Dimension) = Index finger pointing backward (this is the last grip in the transversal dimension that we use).
Recovery day. Eccentric Accentuated Push Up. Tomorrow and the next five days I will show reproducible hand position variations in the frontal plane.
Frontal Plane dimension (hand position 1): Fingers touching (tiger bend pushups, a.k.a Diamond Push Ups) = Base of little finger on same vertical line as the head of the humerus. (Shown here with hands on one KB which is a little easier on the wrists, but results in a stronger chest contraction).
Frontal Plane dimension (hand position 2): Center of long finger right on same vertical line as the head of the humerus.
Frontal Plane dimension (hand position 2): Center of Inside of index finger on same vertical line as the head of the humerus.
Insider of thumb (when extended) on same vertical line as the head of the humerus. Note: About 2-3 inches wider than position 2. All five hand positions from transversal plane dimension can be used.
From hand position 4 the spacing between the hands is increased by moving the thumb to the index finger and then moving the hand laterally until the thumb is extended.
Frontal plane dimension (hand position 6): From hand position 4 the spacing between the hands is increased by twice moving the thumb to the index finger and the moving the hand laterally until the thumb is extended.
Frontal plane dimension (hand position 7): From hand position 4 the spacing between the hands is increased by - three times - moving the thumb to the index finger and the moving the hand laterally until the thumb is extended.
Frontal plane dimension (hand position 8): From hand position 4 the spacing between the hands is increased - four times - by moving the thumb to the index finger and the moving the hand laterally until the thumb is extended.
Frontal plane dimension (hand position 8): From hand position 4 the spacing between the hands is increased by – five times - moving the thumb to the index finger and then moving the hand laterally until the thumb is extended. This hand position concludes the exploration of the frontal plane dimension. Tomorrow, I will show variations of hand positions in the sagittal plane.
Recovery day after exploring the hand positions in the frontal plane dimension. Kneeling Eccentric Accentuated Single Arm Push Ups in a slow-medium tempo. (11+11 is 22 ). Tomorrow and the next 5 days I will explore foot positions.
Foot position 1: Feet somewhat apart - works well with added mini bands to increase glute med and glute min activation (isometric hip internal rotations).
Foot position 2: Feet close together (decreases base of support) - works well in combination with squeezing a yoga block between the calf muscles to increase adductor and abdominal activation.
Push Up Challenge. Foot position 3: One foot on ground with the back of the other foot pressed into the heel of the foot of the support leg. (Please go to www.weckmethod.com or htpps://www.facebook.com/davidweck/videos/10152939720821580/ for more information)
Variation of foot position 4: Downward dog to one foot on the ground with the other leg held free in space - increases abdominal and hip flexor activation.
Foot position 5. On back of feet - range of motion reduced to avoid excessive stress on anterior foot. This position concludes our exploration of foot positions. Tomorrow, I will show various hand positions in the vertical dimension (positions other than palms flat on the floor).
Hand positions 5-2 (beginning with the most challenging). On back of hands (not shown), on finger tips, then on back of fingers, then on fists, then on handle and finally with hands on sphere (for example a kettlebell)

MIND BODY TRAINING RESOURCES

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See an excert from manual.

aei-covweb.jpg

See an excerpt from manual.



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All information contained on yestostrenth.com is intended for use by individuals who are healthy, injury-free adults aged 18 years and older who possess sound knowledge and skill execution of strength training exercises and their application and a thorough understanding of proper exercise technique and their application. We urge you to exercise care and caution when attempting any of the exercises, combinations, tips and strategies mentioned and to seek competent help and counsel from trained medical or fitness experts before beginning any new exercise program, or if you have any questions about your health. Yestostrength.com and Karsten Jensen are neither responsible nor liable for any harm or injury resulting from use of the information described herein.