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THE FLEXIBLE PERIODIZATION METHOD LAB
The FPM Lab digs deep and shares ready-to-use insights and tactics
relating to the 5 steps of The Flexible Periodization Method.

by Karsten Jensen | Dec 11 2020 18:45:33 PM| 0 Comments |

Tips for Kinesthetically Based Corrections  - 6 of 6 Reduce the need for corrections through the strategically use of wall - your new assistant – to stimulate the desired muscular contractions pattern.    

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by Karsten Jensen | Dec 04 2020 19:10:11 PM| 0 Comments |

Tips for Kinesthetically Based Corrections (5/6) Reduce the need for corrections by letting a strategically placed band become the trainer that stimulates the desired muscular contractions pattern.  

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by Karsten Jensen | Nov 27 2020 18:56:54 PM| 0 Comments |

Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (4/6) Teach the client to use imaginary resistance to generate the desired muscular contraction patterns.

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by Karsten Jensen | Nov 20 2020 18:55:44 PM| 0 Comments |

Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (3/6) Teach your clients to use their own hands as resistance before or during a set to stimulate the desired muscular contractions through a targeted after-effect in the ner...

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by Karsten Jensen | Nov 13 2020 18:43:21 PM| 0 Comments |

Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (2/6) Teach the clients to use their own hands to stimulate the desired muscular contractions by Rubbing, slapping or raking the skin over target muscles during a set.

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by Karsten Jensen | Nov 06 2020 17:21:34 PM| 0 Comments |

Tips for Kinesthetically Based Corrections Without Touching the Client During Online Training or Physical Distancing (1/6) Teach your clients to use their own hands to stimulate the desired muscular contractions by rubbing, slapping or raking the skin over target muscles before a set.

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by Karsten Jensen | Oct 30 2020 20:20:52 PM| 0 Comments |

Deep Strength I mentioned to some of you, the release of a new program called Deep Strength; our response to the current gym lockdowns across the world. Below is the Preface from the program manual. Preface A great trainer can give their clients an effective workout with a dowel rod and...

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by Karsten Jensen | Oct 23 2020 19:44:06 PM| 0 Comments |

Bodyweight Tactics for Barbell Training During the teaching of one of our FPM Program Design Specialist Strength certification workshops, I received a great question about progressive overload and thought it would be great to share with you. Q: I am in a strength cycle and getting close to ...

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by Karsten Jensen | Oct 16 2020 23:12:00 PM| 0 Comments |

Compass Lunges: With small steps, the rear foot begins in Dragon Lunge position and is gradually moved to the Side Lunge Position. Be Mindful of the transition from the backward lunge (rear foot supported on ball of foot and toes) to the Side Lunge (rear foot supported on inside of foot and sole...

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by Karsten Jensen | Oct 09 2020 23:08:28 PM| 0 Comments |

Stationary Lunge/Low Cable Row: Do an imaginary low cable row. With no or low loads a slight flexion in the back is acceptable for healthy backs. Without access to load apply Antagonist Resisted Training tactic by contracting all muscles AS IF you were rowing a load.   Use these exercis...

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by Karsten Jensen | Oct 02 2020 23:07:53 PM| 0 Comments |

Stationary Lunge/Reverse Grip Lateral Raise: Externally rotate shoulders to a palms up position. Lift arms as high as possible. With no access to load, squeeze arms AS IF you were lifting a load or increase challenge by moving faster.   Use these exercises based on client needs:  warm ...

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by Karsten Jensen | Sep 28 2020 23:01:12 PM| 0 Comments |

Stationary Lunge/External Rotation Shoulder: Arms to the sides and externally rotate as hard as possible on the way up to create a peak contraction on back of the shoulder. For many clients tightness on the front provides significant resistance.   Use these exercises based on client nee...

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by Karsten Jensen | Sep 25 2020 19:24:36 PM| 0 Comments |

Stationary Lunge/Wood Chop: Begin the rotation from the same side as the front foot. Contract muscles as if encountering imaginary resistance in both directions in cases without access to load.   Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the ...

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by Karsten Jensen | Sep 21 2020 19:21:33 PM| 0 Comments |

Stationary Lunge/Bottom Position Stomp: From a the bottom position of the Stationary Lunge attempt to stomp the ground with the front leg while maintaining the centre of gravity as low as possible.   Use these exercises based on client needs:  warm ups, feeder workouts or as a part of ...

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by Karsten Jensen | Sep 18 2020 19:18:20 PM| 0 Comments |

Stationary Lunge/Hands Over Head: Bring arms in alignment with ears and extend elbows. Press palms together as hard as possible during each repetition. (The shoulder and elbow range on the demonstration is lacking.)   Use these exercises based on client needs:  warm ups, feeder workout...

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by Karsten Jensen | Sep 14 2020 19:14:37 PM| 0 Comments |

Stationary Lunge/Finger pulling: Make two interconnected rings with the thumb and index fingers and pull as hard as possible. On the following three reps, create the ring by pressing the long finger, ring finger and little finger against the thumb. Repeat.   Use these exercises based on...

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by Karsten Jensen | Sep 11 2020 18:55:02 PM| 0 Comments |

Stationary Lunge/Palms together: Press palms together as hard as possible in front of body. Hands can be in the middle or positioned to either side of the body. Fingers can point up, out or down. Last, hands can move in a circular pattern timed with each repetition.   Use these exercise...

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by Karsten Jensen | Sep 08 2020 18:47:16 PM| 0 Comments |

Stationary Lunges – Different, but the same: 11 of 20 Stationary Lunge/Good morning: From the bottom position, the front knee extends to enter a good morning type position.  Good hip flexion and spinal control is required. Use these exercises based on client needs:  warm ups, feede...

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by Karsten Jensen | Sep 04 2020 21:53:54 PM| 0 Comments |

Stationary Lunges – Different, but the same: 10 of 20 Stationary Lunge - SRT Glute Max Emphasis: Press the palm into the knee and the knee into the palm as hard as possible. Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the main workout with o...

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by Karsten Jensen | Sep 01 2020 21:49:25 PM| 0 Comments |

What are you willing to do when no one watching? A few years ago, I met with Jon Lee, strength coach for Toronto Raptors. He told me a story about his first home game as the strength coach for the team. The Raptors were playing the Los Angeles Lakers. The match was supposed to start at 1:00 P...

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by Karsten Jensen | Aug 31 2020 21:22:15 PM| 0 Comments |

Stationary Lunges – Different, but the same: 9 of 20 Stationary Lunge - Self Resistance Training (SRT) Glute Max + Adductor Emphasis: Press the palm into the knee and the knee into the palm as hard as possible as you alternate the hand position between the inside and the outside of the knee...

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by Karsten Jensen | Aug 28 2020 21:03:59 PM| 0 Comments |

Stationary Lunges – Different, but the same: 8 of 20 Stationary Lunge - Calf Raise Front Foot on Plate: Lower and lift heel as much as possible. Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the main workout with our without loads.  

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by Karsten Jensen | Aug 24 2020 21:01:07 PM| 0 Comments |

Stationary Lunges – Different, but the same: 7 of 20 Stationary Lunge - Ball of Front Foot on Plate: Isometric calf contraction mid range. Use these exercises based on client needs:  warm ups, feeder workouts or as a part of the main workout with our without loads.  

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by Karsten Jensen | Aug 21 2020 20:58:15 PM| 0 Comments |

Stationary Lunges – Different, but the same: 6 of 20 Stationary Lunge - Front foot Elevated: It is good to remember that regular stationary lunges are like a half squat – not full range, for a client who has normal flexibility. Use these exercises based on client needs:  warm ups,...

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by Karsten Jensen | Aug 17 2020 20:54:36 PM| 0 Comments |

Stationary Lunges – Different, but the same: 5 of 20 Circular Stationary Lunges: Lower the body to a point with most of the weight under the front heel. Shift forward to feel most of the weight under the ball of the foot (heel stays on ground). Press up. Reverse the pattern. Use thes...

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by Karsten Jensen | Aug 14 2020 20:50:29 PM| 0 Comments |

Stationary Lunges – Different, but the same: 4 of 20 Stationary Lunge Rear Foot Stomp: Use small jumps off the rear foot to shift the weight forward to the balls of the foot and then backward to a point where the knee is behind the heel. Use these exercises based on client needs:  w...

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by Karsten Jensen | Aug 10 2020 20:45:26 PM| 0 Comments |

Stationary Lunges – Different, but the same: 3 of 20 Stationary Lunge Knee Circles: A warm up exercise to promote control of knee position. Alternate weight on outside of foot, ball of foot, inside of foot and heel. Both directions. Use these exercises based on client needs:  warm u...

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by Karsten Jensen | Aug 07 2020 20:39:33 PM| 0 Comments |

Stationary Lunges – Different, but the same: 2 of 20 Stationary Lunge - Knee In, Knee Out: A warm up exercise to promote control of knee position. Alternate weight on outside of foot and inside of foot. A progression from the next exercise. Use these exercises based on client needs:...

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by Karsten Jensen | Aug 04 2020 20:40:55 PM| 0 Comments |

Stationary Lunges – Different, but the same: 1 of 20 Horizontal Split Squat: Weight is shifted from ball of foot to heel while the center of gravity is kept low. This movement is necessary to master before Circular Stationary Lunges.   Use these exercises based on client needs:  warm...

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by Karsten Jensen | Aug 03 2020 07:55:23 AM| 0 Comments |

One sentence that shaped the way I coach. The coaching class I completed at the University of Copenhagen, in Denmark, left an impression on me. I learned a single sentence that has helped me be patient throughout my career when the athletes and clients I work with do not immediately understand t...

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by Karsten Jensen | Jul 03 2020 21:27:31 PM| 0 Comments |

3 More Tips For kinesthetically based corrections without touching the client During these COVID-19 pandemic times, trainers and coaches will need to get creative with their correction skills to meet the safety guidelines at hand. Here are a few tips to keep in mind. Tip #1: Teach the client ...

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by Karsten Jensen | Jun 05 2020 21:25:16 PM| 0 Comments |

3 Tips For kinesthetically based corrections without touching the client During Online Training or Physical Distancing During these COVID-19 pandemic times, trainers and coaches will need to get creative with their correction skills to meet the safety guidelines at hand. Here are a few tips to k...

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by Karsten Jensen | May 01 2020 20:49:43 PM| 0 Comments |

Kettlebells vs. Dumbbells - Front Squats Picture #5 shows the start position of a front squat with dumbbells. Notice how the shape of the dumbbells forces the forearm away from the upper arm and the upper arm away from the body. This creates an extension torque around the elbow and shoulder join...

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by Karsten Jensen | Apr 03 2020 20:52:11 PM| 0 Comments |

Kettlebells vs. Dumbbells – Vertical Press Part II The Kettlebell also provides for an increased load on the wrist flexors during a vertical press. Picture #3 shows the end position of the one arm military press with a dumbbell. Notice how the center of the weight is on the same vertical li...

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by Karsten Jensen | Mar 06 2020 20:50:54 PM| 0 Comments |

Kettlebells vs. Dumbbells – Vertical Press Part I Picture #1 shows the start position of a one arm kettlebell military press with a dumbbell. Notice the abduction and slight flexion of the shoulder joint. Picture #2 shows the start position of the same exercise performed with a kettlebell. ...

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by Karsten Jensen | Feb 01 2020 20:22:00 PM| 0 Comments |

Do  you really need Kettlebells? Aren’t Kettlebells just another form of dumbbells? I was giving a lecture on a unique periodization model for fitness. I don’t remember exactly where in the lecture it happened, but when I mentioned the word kettlebells, a male attendee – obviously f...

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by Karsten Jensen | Jan 03 2020 19:53:51 PM| 0 Comments |

Acute affects of Self-Myo Fascial Release Using a Foam Roller on Arterial Function Okamoto T, Masuhara M, Ikuta K.  Journal of Strength And Conditioning Research. Published Ahead of Print Who: 10 healthy, but not active individuals. Age = 20. The participants were not familiar with SMFR. ...

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by Karsten Jensen | Dec 06 2019 19:48:32 PM| 0 Comments |

An Acute Bout of SMFR Increases Range of Motion Without A Subsequent Decrease in Muscle Activation or Force McDonald GZ, Penney MDH, Mullaley ME, Cucunato AL, Drake CDJ,  Behm DG, Button DC. Journal of Strength And Conditioning Research. 27(3): 812-821. 2013 Who: 11 healthy male university s...

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by Karsten Jensen | Nov 01 2019 19:49:26 PM| 0 Comments |

The effects of Foam Rolling on Myofascial Release and Performance Healey K, Dorfman L, Riebe D, Blanpied P, Hatfield D.Journal of Strength And Conditioning Research 25, Supplement 1. 2011 Who: 26 healthy college aged individuals with normal BMI, divided into two groups. What: Each group tr...

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by Karsten Jensen | Oct 04 2019 19:08:29 PM| 0 Comments |

Side Dominance and Barbell Power Symmetry Lake JP, Lauder MA, Smith NA. The Effect That Side Dominance Has On Barbell Power Symmetry During The Hang Power Clean. Journal of Strength And Conditioning Research. 24(11): 3180-3185. 2010 This study followed a series on lower-body symmetry during w...

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by Karsten Jensen | Sep 06 2019 19:08:19 PM| 0 Comments |

Dumbbell vs Barbell Snatch Lauder MA, Jake JP. Biomechanical Comparison of Unilateral and Bilateral Power Snatch Lifts. Journal of Strength and Conditioning Research. 22(3):653-660. 2008 The study was motivated by the rationalization that securing a single dumbbell overhead in a snatch or jer...

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by Karsten Jensen | Aug 02 2019 19:08:07 PM| 0 Comments |

Snatch - Is rearward displacement in the drop-under phase counterproductive? Whitehead PN, Schilling BK, Stone MH, Kilgore JL, Loren ZF. Snatch Technique of United States National Level Weightlifters. Journal of Strength and Condititioning Reasearch. Published ahead of print. The study listed...

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by Karsten Jensen | Jul 05 2019 17:42:20 PM| 0 Comments |

How well should strength coaches/personal trainers understand the OL Lifts? On occasion I hear the belief that “all athletes should perform the Olympic lifts.” I completely disagree. With The Flexible Periodization Method exercise selection begins from a clean slate with the goal of ch...

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by Karsten Jensen | Jun 01 2019 17:31:05 PM| 0 Comments |

The Big 3 of Rotational Strength - 6 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training  and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. When t...

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by Karsten Jensen | May 03 2019 17:30:31 PM| 0 Comments |

The Big 3 of Rotational Strength - 5 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Pull are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. When the...

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by Karsten Jensen | Apr 05 2019 17:29:43 PM| 0 Comments |

The Big 3 of Rotational Strength - 4 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training and building rotational strength and power for sport activities like hockey, baseball, golf and tennis. This ...

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by Karsten Jensen | Mar 01 2019 17:28:47 PM| 0 Comments |

The Big 3 of Rotational Strength -  3 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. This v...

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by Karsten Jensen | Feb 01 2019 17:28:07 PM| 0 Comments |

The Big 3 of Rotational Strength -  2 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Push are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. This v...

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by Karsten Jensen | Jan 04 2019 17:27:26 PM| 0 Comments |

The Big 3 of Rotational Strength -  1 of 6 The Cable Wood Chop, The Standing Cable Push and the Standing Cable Pull are incredible whole body exercises that are great for circuit training and build rotational strength and power for sport activities like hockey, baseball, golf and tennis. This v...

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by Karsten Jensen | Oct 18 2018 15:55:30 PM| 0 Comments |

Benefit of Maximal Acceleration Why can it be so effective to attempt to maximally accelerate a weight through the lifting phase? Newton's 2nd law states that force equals mass times acceleration. F = m x a Thus, F/m = a The only way acceleration can be increased is by increa...

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by Karsten Jensen | Jun 19 2018 15:55:38 PM| 0 Comments |

Riding the stress-recovery wave It is a while since we have been in touch and I have a number of things to share with you: The first link is a link to the Fitness Blitz Podcast, a 10 minute interview based on 10 excellent questions. For example, I mention the book The Zero Point Field: The Q...

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by Karsten Jensen | May 05 2018 15:55:48 PM| 0 Comments |

Refining Mobility Exercises Within the Flexible Periodization Method (FPM) joint mobility exercises can be used in the warm up phase to: 1. Prepare the cartilaginous and synovial joints for movement. 2. Build and maintain the strength of the articular cartilage. The FPM makes an importan...

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by Karsten Jensen | Mar 18 2018 15:55:58 PM| 0 Comments |

Why I focus on optimizing the warm-up phase I am currently deep into upgrading Victory Loves Preparation: Periodization of the Warm-Up (Day2, Module 2 of The FPM Program Design Specialist Program). Many potential elements of a typical warm-up are controversial, for example, the use of self-m...

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by Karsten Jensen | Feb 25 2018 15:56:07 PM| 1 Comments |

What  personal trainers and strength coaches can learn from the World’s Best Chef Arguably, Britain's Gordon Ramsay is one of the best chefs in the world. In case you are not familiar with him, he is one of the highest awarded chefs, restaurant owner, tv personality (http://www.gordonr...

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by Karsten Jensen | Jan 14 2018 15:56:14 PM| 0 Comments |

How to get clear with 1st Principles thinking Most of us have heard of Tesla CEO, Elon Musk, and the incredible success he is achieving in his businesses. How is he able to achieve this level of success? Is there anything about how he thinks that we can take and apply to our field training? I...

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by Karsten Jensen | Dec 23 2017 15:56:22 PM| 0 Comments |

Why start with dumbbells? December 2017 marks the official launch of our new and updated Progressive Olympic Lifting Program (and the complete FPM Barbell Training Specialist Program). At YesToStrength we are delighted to be able to share this powerful program with you finally. Therefore, I w...

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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.