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NJP Strength

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23.01.2022 Found this one in the archives. First time ever hitting a 200kg deadlift. I definitely didn’t understand the concept of using your legs in the deadlift yet

21.01.2022 SUMO DEADLIFT START POSITION BLUE LINE - This vertical line rep represents 2 things. Firstly the scapula sits directly in line with the bar. This means that the shoulders are slightly forward of the bar in the starting position. Secondly it shows that my knees are behind the bar and shins are vertical. Both a must for sumo pulling. YELLOW LINE - This line represents a good neutral spinal position or flat back. Keep in mind though this spinal position is only important for sumo deadlifters. Rounding of the thoracic spine is completely fine in a conventional deadlift. If you’re a beginner though, always learn to pull with a straight back first.

18.01.2022 Why is a squat hardest in the bottom position?? To answer this questions we must know what a Moment Arm is. A Moment Arm is the distance between a joint axis (fulcrum) and the line of force acting on it. ... For a squat the joint axis will be at the knees, hips and ankles. But we are only going to pay attention to the first 2. In a barbell squat we can draw a line straight down from the barbell to the floor. This is our line of force (red line). As you can see on the LHS there is no moment arm for either the hip or the knee joint, as the line of force passes directly through them. This means there is very little force going through those joints. On the RHS, in the bottom position of the squat we can now see a moment arm created at the Hip (green line) and the Knee (blue line). As the moment arm increases the amount of torque placed on a joint also increases. This means a greater force needs to be applied in the bottom position than at the top to move the same amount of weight. Hence why you can 1/4 squat more than you can full depth squat.

15.01.2022 Strength training isn’t just about getting big and strong. It teaches you how to set goals, be disciplined, work hard, enjoy the process and believe in yourself. Oh and did I mention get big and strong, that’s the most important

10.01.2022 How to get STRONG SPECIFICITY - Do things that are specific to your goal. No point doing 5km runs if you want to squat 200kg. When constructing a training plan ask yourself is this exercise going to contribute to my end goal. OVERLOAD - This means doing more than you did before. This can be done via increasing volume, frequency or intensity. Generally for strength training this will come via handling more load (intensity). This doesn’t mean doing more every training ...session or even week to week. Instead look at the big picture. Track your progress over multiple mesocycles or a macrocycle and aim to improve that over time. FATIGUE MANAGEMENT - Are you periodising your training to let the body adapt and recover from hard training? Training hard year round will end up hindering your performance in the long run. Things like eating enough food and getting enough sleep fall into this category too. A deficiency in either will hinder your ability to recover, causing excess fatigue to accumulate over time. TECHNIQUE - Never stop trying to refine your technique, there is always small improvements to be made. Remember strength is a skill.

09.01.2022 Overhead Press Starting Position Red Line - Bar is centred over the mid foot. I achieve this by tucking my glutes under slightly and extending my upper back. If I were to just hold the bar without doing this my weight would be pitched forward over my centre of mass. Blue line - Elbows in line or slightly in front of the bar. This is done by engaging my lats and having my scapula retracted and depressed in the starting position. Your body will want to press the weight in the... direction of your forearms. Eg if you have your elbows behind the bar in the initial phase of the press, you will have the tendency to press the weight out in front of you. Chin tucked - Hard to see in this photo. Make sure your chin is tucked in the start position, unless you want to be whacked in the face.

05.01.2022 Always check your storage before your top set 175 x 10, but only 8 are shown. Promise I got it Also first time I have ever hit double BW on the deadlift for 10... Current BW 87 kg

05.01.2022 That concludes this block of Beltless Deficit Deadlifts. 11 x 150 kg Upon reflection I probably could have got 1 more if I really went for it. Still a big PB though