August 22, 2020

John Haack Obliterates Unofficial World Record With 551lb Bench Press and More…

In today’s digest we bring you articles on John Haack Obliterates Unofficial World Record With 551lb Bench Press, 6 Essential Kettlebell Exercises to Build Muscle, Why Runners Should Train In The Heat and 9 Ways to Train Like a Premier League Soccer Player. Hope you enjoy them…

John Haack Obliterates Unofficial World Record With 551lb Bench Press

If you have been following the career of John Haack, then chances are you are used to seeing him hit massive bench press numbers. However he took things to the next level recently, by crushing his own world record in training. As far as -83kg powerlifters are concerned, nobody benches quite like Haack. He already […]

If you have been following the career of John Haack, then chances are you are used to seeing him hit massive bench press numbers. However he took things to the next level recently, by crushing his own world record in training.

As far as -83kg powerlifters are concerned, nobody benches quite like Haack. He already holds the record in that division, which he earned by pushing 512.5lb last year, at the USPA The Tribute meet. This was a record that completely overshadowed the previous best in the division, establishing John’s place as one of the best in the world regardless of weight.

Of course, like all good athletes, John Haack is not satisfied with the numbers he already has, and he has been working hard to improve them recently. This hard work finally paid off in a big way recently, as he was able to further push his world record, albeit unofficially. He did this with an enormous 551lb bench press that he hit, and posted to Instagram.

“Hitting a big 250kgs/551lb bench with @russwole today. Didn’t pack my bench shoes, so leg drive wasn’t the best. Excited for the last 5.5 weeks of training before the showdown.”

There is a lot to take away from video, starting with how utterly swole Haack is looking. Not to mention the fact that he was working with fellow lifter Russell Orhii, who was there to spot him. However the spot was not needed, as John was able to get the unofficial record, with only a slight hesitation.

This was definitely an impressive performance from the powerlifting champ. Of course, when you consider the training he had been doing, it comes as no surprise that he is looking this good. He already surpassed his record, and was doing training with bands a few days earlier.

All in all, John Haack has managed to display aton of growth over these last few months, making his next competition a must-see affair. As of right now, he has plans to compete next month. It would not be at all surprising to see him extend his world record officially. In fact the question seems to be how far he will push it, rather than if he will do so.

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John Haack Obliterates Unofficial World Record With 551lb Bench Press was originally published at LINK






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6 Essential Kettlebell Exercises to Build Muscle

If you don’t already know, kettlebell exercises are one of the most underrated forms of muscle building methods out there. The fact that they are known as one of the most versatile gym equipment should be a clue to there effectiveness in building muscle and getting stronger. If you want to build more muscle and […]

If you don’t already know, kettlebell exercises are one of the most underrated forms of muscle building methods out there. The fact that they are known as one of the most versatile gym equipment should be a clue to there effectiveness in building muscle and getting stronger.

If you want to build more muscle and get a muscular physique faster, start using kettlebells. You’ll not only generate more power, build lean muscle, and boost your metabolism, but you’ll also improve your balance and stability.

According to a study in the Journal of Strength and Conditioning Research the kettlebell swing significantly increased the strength of an individual by 12% when compared to it’s own power training control group which had an increase of 7.7%.

Because of the kettlebell’s shape, you can push, pull, and swing it like nothing else, and unlock a new branch of exercises that are pretty much impossible without it.

Follow these six kettlebell exercises to add more muscle, melt more fat, boost your endurance, and move better. You’ll improve your body quickly and build the foundation for every other kettlebell exercise. (Biceps curls, however, are forbidden—at least for this workout they are.)



6 Essential Kettlebell Exercises to Build Muscle was originally published at LINK







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Why Runners Should Train In The Heat

While runners regularly take themselves past their comfort zone in training, everyone seems to whine about how uncomfortable heat makes them. No one has ever improved his or her fitness or racing performance by being comfortable, however; it’s when you’re especially uncomfortable that you start to get a training effect. Most runners recognize the importance of […]

While runners regularly take themselves past their comfort zone in training, everyone seems to whine about how uncomfortable heat makes them. No one has ever improved his or her fitness or racing performance by being comfortable, however; it’s when you’re especially uncomfortable that you start to get a training effect.

Most runners recognize the importance of training in the heat if their goal race is expected to reach temperatures above 75 degrees, which is highly likely if you’re racing within the next three months. The training effect of heat, however, goes beyond acclimating to more of it: Heat creates a training stimulus, like speed, hills, or altitude, that can enhance your fitness and running prowess. Rather than thinking of it as an uncomfortable annoyance, consider it a tool. So, who wants to suffer a little?

Before anyone gets too crazy and collapses from heat exhaustion, we’re not suggesting you push past your limit. Everyone has a different threshold for heat, so please know where your line is before you cross it. Some signs you’ve passed uncomfortable and are approaching heat exhaustion: You’re sweating heavily but your skin feels cold and clammy, even with goosebumps; you feel weak, dizzy or faint; you have a headache or nausea. Any of these symptoms means it is no time to be tough but to back off, stop and get cool. But there’s room to explore the training effect of heat before you get to that stage.

Training Effect

Numerous studies have shown that training in heated conditions, two to three times per week for 20 to 90 minutes, can produce a multitude of beneficial training effects. These include:

  • Lower core temperature at the onset of sweating
  • Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)
  • Decreased heart rate
  • Increased oxygen consumption
  • Improved exercise economy

The result? You can run faster and/or more efficiently in all temperatures.

group of young runners hot day dirt road
Photo: 101 Degrees West

Pre-Game

Be hydrated! You want to feel the effects of the heat and have it supplement your training, but you need to go into it well-hydrated. Drink water generously, letting thirst be your guide, all the time, but particularly when the weather transitions and you need to adapt. If you’re looping a route, doing hill repeats or are training at the track, bring a water bottle and a bag of ice with you.

Also dress appropriately if you’re heat-training outside. The best running outfit includes a light-colored cap, mesh or light material tee or tank, light-colored and lightweight shorts, sunscreen and sunglasses.

The Workouts

Steady and Warm: Get out in the heat and just run. If Mother Nature isn’t supplying the heat you need, run on a treadmill in a room where the temperature is 75-85 degrees. Keep your pace moderate and only run a distance you are used to. This is not the workout to increase pace or distance. Repeat once every three days. If you want to be outside and it isn’t hot enough, you can replicate higher temps by overdressing; put on a light layer of extra clothing so you’re sweating more underneath.

Iced Track: Here’s where the bag of ice comes in handy. Place the bag with your stuff on the infield of the track. Do an easy warm-up for 10 to 15 minutes and then begin some speedwork. Run for 400m to one mile at 5K pace and then put some ice in your sports bra or under your hat—and repeat. Each time you do this workout, use less ice. Repeat once a week.

Hot Hills: After a mile warm-up, chose a hill you can run up at a comfortable pace in about two to four minutes. Run up, then jog or walk back down, 4–8 times. You can use the ice-bag method to cool off here as well. Do a cool-down walk or jog back and rehydrate immediately. Repeat once a week.

Embracing the heat may seem extreme for some, but runners of all levels can benefit from being a little uncomfortable in all types of weather conditions. As long as you’re aware and stay safe, don’t fear the heat — go outside and run!

Originally published June 2017



Why Runners Should Train In The Heat was originally published at LINK







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9 Ways to Train Like a Premier League Soccer Player

When Tottenham Hotspur Football Club invited me to train like a premiership footballer (or soccer player, as they’re known in America) at their state-of-the-art training venue The Lodge, I experienced a world-class facility that combines some of the greatest fitness and nutrition minds in the field. Spurs manager Jose Mourinho boasts a team of performance […]

When Tottenham Hotspur Football Club invited me to train like a premiership footballer (or soccer player, as they’re known in America) at their state-of-the-art training venue The Lodge, I experienced a world-class facility that combines some of the greatest fitness and nutrition minds in the field.

Spurs manager Jose Mourinho boasts a team of performance specialists that leave no stone unturned when it comes to giving their players all the tools needed to stay at the top of one of the world’s most challenging leagues.

The Special One was able to lead the Spurs to a sixth place finish in the 2019-20 English Premier League season, two spots above their North London rivals Arsenal, but still two places below a coveted spot in the Champions League. Their success was no doubt helped by the emphasis on quality training and nutrition one witnesses at The Lodge.

At The Lodge, I was able to experience the sacrifice and dedication needed to play football at such an elite level, and was given the rare opportunity to learn first-hand the science and sporting theories that make up the culture of London’s richest football club. There’s more to becoming a soccer legend than keeping control of the ball — top footballing pros must also master a variety of health aspects off the pitch to reach their full potential.

Want to learn more? Amazon Prime Video’s critically acclaimed All or Nothing series will air its latest season, covering the Spurs’ 2019-20 season, on Aug. 31. The show first kicked off in 2016 by following the NFL’s Arizona Cardinals and has since documented the Dallas Cowboys, LA Rams, and Manchester City of the EPL.

Its latest season offers an unprecedented look into the Tottenham’s locker room and training facilities as it navigated the difficulties of a season marked by former manager Mauricio Pochettino’s sacking, Mourinho’s arrival to the club, Covid-19’s impact on the EPL season, and more.

Before you watch the docuseries, get a sneak peek of the club’s training tactics by reading our story.

5 Routes to Greater Athleticism



9 Ways to Train Like a Premier League Soccer Player was originally published at LINK