https://ngstrength.com/articles daily 0.75 2024-10-18 https://ngstrength.com/articles/a-hybrid-training-plan-for-the-newfoundland-runner monthly 0.5 2024-10-18 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/8b2286bc-4a05-4d5f-9444-02b3dac5ff50/Hybrid-YTP-Framework.png ARTICLES - A “Hybrid” Training Plan for the Newfoundland Runner - Make it stand out The exact months don’t really matter - if you have races or events that you’re training for into the Fall you may have to shuffle things. The important part is the relative lengths of each “season”, and what gets the main focus with each. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/0da86482-1c52-46fb-bbd4-4f0632cdc129/Newfoundland-Winter-Runner.png ARTICLES - A “Hybrid” Training Plan for the Newfoundland Runner - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/the-hybrid-athletes-quick-and-dirty-guide-to-interference-effect monthly 0.5 2024-07-05 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/d868ea0d-8b16-44db-9c3c-d31c88c7086c/interference-effect-1 ARTICLES - The Hybrid Athlete’s Quick and Dirty Guide to Interference Effect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/ffff437f-ccf2-47ff-b58b-45271afc1b95/hybrid-concurrent-training ARTICLES - The Hybrid Athlete’s Quick and Dirty Guide to Interference Effect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/a4641dc4-6f7c-4ce7-a9e4-45a609cc61ad/interference-effect-2 ARTICLES - The Hybrid Athlete’s Quick and Dirty Guide to Interference Effect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/18f3f986-5d7a-4f71-93a7-6d830e51f501/interference-effect-3 ARTICLES - The Hybrid Athlete’s Quick and Dirty Guide to Interference Effect - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/longtime-runner-first-time-lifter monthly 0.5 2024-05-31 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/45a7c2f6-3867-43ac-9f39-c7e9330bda04/bicep-curls-in-mirror ARTICLES - Longtime Runner, First Time Lifter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/how-your-strength-training-should-change-during-the-running-season monthly 0.5 2024-04-26 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/387d0e37-343d-4718-b9f6-61675f87f85c/runner-stretch ARTICLES - How Your Strength Training Should Change During the Running Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/379969ea-a3aa-4da7-ace1-5e590f797ebe/training-what-running-does-not-table ARTICLES - How Your Strength Training Should Change During the Running Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/a79a6c8b-9f0a-45ea-bdda-df8ca9cf4e8c/wide-base-tall-pyramid ARTICLES - How Your Strength Training Should Change During the Running Season - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/how-to-strength-train-for-the-tely-10 monthly 0.5 2024-03-29 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/2e79938a-d90d-4c1c-b01b-48225f93ed2f/split-squat ARTICLES - Strength Training for the Tely 10: 4 Exercises You Should Be Doing - Make it stand out Bodyweight Split Squat. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/302fa1ec-16e0-4854-a8de-f984c633957b/runner ARTICLES - Strength Training for the Tely 10: 4 Exercises You Should Be Doing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/c4714351-cc4d-43fb-b367-98d7136c5bd8/calf-raise ARTICLES - Strength Training for the Tely 10: 4 Exercises You Should Be Doing - Make it stand out Bodyweight Calf Raise (standing on a bumper plate). https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/328b40c6-7370-465c-a0f8-e40f1661d035/two-foot-jump-rope ARTICLES - Strength Training for the Tely 10: 4 Exercises You Should Be Doing - Make it stand out 2-Foot Jump Rope https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/42a28fc4-2474-49c7-baa4-d8334b180c87/calf-raise ARTICLES - Strength Training for the Tely 10: 4 Exercises You Should Be Doing - Make it stand out Kettlebell Tibialis Raise. https://ngstrength.com/articles/how-to-progress-when-adding-more-weight-stops-working monthly 0.5 2024-03-27 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/c5b803f0-0dab-41e1-84d9-f3a05577cbee/squat-versus-split-squat ARTICLES - How to Progress When Adding More Weight Doesn’t Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/a35496a2-f58e-4171-966b-50f5b7d696fb/pushup-progression ARTICLES - How to Progress When Adding More Weight Doesn’t Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/30d7b723-994f-4e85-9c61-ade004cd0827/depth-jump-hurdle ARTICLES - How to Progress When Adding More Weight Doesn’t Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/c6091268-3254-40c9-80c1-0fbc175a27ba/depth-jump ARTICLES - How to Progress When Adding More Weight Doesn’t Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/061cd94c-0a4b-4ec0-a5c2-9add805d14b0/deadlift-versus-deficit-deadlift ARTICLES - How to Progress When Adding More Weight Doesn’t Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/8d7388e8-26a8-4c6f-b818-cbcd56fe5eac/weight+pin+selector ARTICLES - How to Progress When Adding More Weight Doesn’t Work - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/sneaking-in-strength-how-to-strength-train-with-no-time monthly 0.5 2024-01-30 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/9c9a9cda-2a2e-4a1e-8a8f-4307c3e68347/quick-warmup-framework ARTICLES - Sneaking in Strength: How to Strength Train with No Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/13ca40dc-8372-49f0-981d-e1ce65f155b5/ticking-clock ARTICLES - Sneaking in Strength: How to Strength Train with No Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/12635abe-cd56-43fd-b307-ef2b1ea9406d/minimalist-example-session ARTICLES - Sneaking in Strength: How to Strength Train with No Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/a9df3446-4e8a-455a-bf69-db1012f99bc3/minimalist-session-framework ARTICLES - Sneaking in Strength: How to Strength Train with No Time - Make it stand out I include some power work because to cover the high speed resistance training “base” - which has been shown to be better than slow speed resistance training for developing muscular power (Kawamori 2004), even though minimal recommendations for power aren’t as clear. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/5bf719bb-3411-4f20-a6c3-de48da3d577e/warmup-circuit ARTICLES - Sneaking in Strength: How to Strength Train with No Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/advanced-gym-etiquette-for-the-advanced-lifter monthly 0.5 2024-01-03 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/514b6c38-0c1a-4c4f-b471-253d7437a96d/masters-gym-etiquette ARTICLES - Advanced Gym Etiquette for the Advanced Lifter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/bee91086-06f7-45f0-974e-ac760b74c0a1/farmer-carry ARTICLES - Advanced Gym Etiquette for the Advanced Lifter - Make it stand out He’s got the right of way. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/12eee06b-b589-4f6a-9909-453369f5ad68/you-can-prevent-unracked-weights ARTICLES - Advanced Gym Etiquette for the Advanced Lifter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/bf4ca824-3676-4e20-8f97-4e3048fd18f6/muscular-hand-shake ARTICLES - Advanced Gym Etiquette for the Advanced Lifter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/the-myth-of-core-stability-why-does-my-back-hurt monthly 0.5 2023-11-30 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/c670f473-4dc0-4afc-8483-8d3135fdee3d/dead-bug-exercise ARTICLES - The Myth of Core Stability: Why Does My Back Hurt? - Make it stand out The “Dead Bug” was one of the exercises under fire for not giving enough stimulus to stimulate strength adaptation. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/5e607bf8-11e1-45cb-91c7-427285911840/core-muscles ARTICLES - The Myth of Core Stability: Why Does My Back Hurt? - Make it stand out Where do the “core muscles” end and the rest begin? https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/107578f9-07bf-48aa-b826-cdfcf0c27371/bulged-disc-MRI ARTICLES - The Myth of Core Stability: Why Does My Back Hurt? - Make it stand out An example MRI of a 21 year old man from the study [1] with a clearly bulging disc - but with zero reports of back pain. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/bd9fbafb-b9da-4a0e-b44e-f57ebc3b966d/transverse-abdominis.png ARTICLES - The Myth of Core Stability: Why Does My Back Hurt? - Make it stand out This is often blamed as the “certain core muscle” that is more important than others for stabilizing the spine. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/e407a18d-b5e4-428e-bcc9-8bab1e4d78ee/back-pain ARTICLES - The Myth of Core Stability: Why Does My Back Hurt? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/articles/3-tips-to-level-up-any-training-program monthly 0.5 2023-11-07 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/3654de24-6165-4a25-98fb-9902a75e4c45/partial-squat ARTICLES - 3 Tips To Level Up Any Training Program - Make it stand out An example final depth or “end point” for a partial squat. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/890e13d2-9e74-4b8f-9cbf-a3a038b88316/squat-depth ARTICLES - 3 Tips To Level Up Any Training Program - Make it stand out Example of squat start and end points. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/f03e1acf-1172-4b44-8456-a35b8196eb17/pull-up-woman ARTICLES - 3 Tips To Level Up Any Training Program - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/972f50de-f0d7-4051-92e9-bb81c9398dea/force-plate ARTICLES - 3 Tips To Level Up Any Training Program - Make it stand out Force plates are very cool, but not widely accessible. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/b9fc4744-1c0b-42cf-ba20-38ea464fd6af/2.jpg ARTICLES - 3 Tips To Level Up Any Training Program - Make it stand out An example workout with “why’s”. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/82f6a525-d654-491c-9951-1eec75df8416/hydrostatic-weigh ARTICLES - 3 Tips To Level Up Any Training Program - Make it stand out Hydrostatic weighing - looks both fun and expensive. https://ngstrength.com/articles/4-things-i-learned-from-doing-a-50km-ultramarathon monthly 0.5 2023-10-04 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/e36023bf-ca81-4e3c-9ed7-444756e7739e/strava-post-50k-route ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out The official 50k Strava post. My last Strava post for a while… https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/15cc9230-5fb9-427c-84c6-7bd2a2743b85/Runner-and-50-kilometer-run-map ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/be09fbb4-76fa-47eb-8869-9575c24ae729/strava-short-run ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out Speed glasses also very important. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/39196e39-cce1-4355-bcba-2a8c8dcf2f0d/sample-run-progression-table ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out An example of the pattern I used to increase running frequency. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/5862fdf4-e572-4d27-ba7a-cd24335a8e99/kettlebell-tibialis-anterior-raise ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out My favorite Tibialis Anterior movement from the training - Kettlebell Tib. Ant. Raise https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/95a4c3fc-553a-4f47-963c-d97ecfb7dbf8/strava-post-long-run ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out My longest training run. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/73ac32db-a885-4b24-afd4-6700bef56698/powerlifter ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out Me, doing my best powerlifter impression. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/65cbeb6d-4fc5-4f7f-9bcd-78862fa675c2/trail-run-squirrel ARTICLES - 4 Things I Learned From Running a 50k Ultramarathon - Make it stand out A squirrel pic from one of my trail runs. Plump. https://ngstrength.com/articles/the-sra-principle monthly 0.5 2023-08-25 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/63350b1a-4586-479f-bfb2-91deb9f43f67/moving-stimulus-zone ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out With progressive training you’ll be able to handle bigger amounts of a stimulus, but you’ll also need bigger stimuli to hit the optimal zone and cause adaptation. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/65976158-5848-4717-98b4-4d334ca6db94/stimulus-recovery-adaptation ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/e7424971-722a-423a-b26d-0fabea0ee114/SRA-dissipation-graph ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/fbaffa7c-0d0b-4514-8a77-963dd581d21f/Stimulus-recovery-adaptation-graph ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/6dacba9f-41eb-41b3-ab6e-ce7843cd5d16/SRA-continued-adaptation ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/6647cef7-c3f1-4bb8-a00a-2b131e981fc6/SRA-continued-adaptation-graph ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/8ddbd2b9-2b02-4e7d-9fcd-4a4c4ddd8f5b/dissipation-continued-adaptation ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/3dc10f54-00eb-4440-8289-d8a31b59b99a/SRA-stimulus-too-soon-graph ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Presenting another stimulus too soon. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/e29154bf-6814-4c7d-8eed-eaecb52e36e9/SRA-general-stimulus ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Too general of a stimulus. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/066ab255-85fe-4222-be6d-7f2fa4d6d5fe/SRA-stimulus-too-far-apart ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Presenting another stimulus too late. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/6af39edf-a349-496f-bca8-bf9c8e8c88d5/optimal-stimulus-zone ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/4fabdeca-4e4f-42fb-ab4e-f1cc4c391749/SRA+Article+Thumbnail.png ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/c6bcdb23-2a76-4969-bf25-d0066883c27f/too-small-SRA ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Too small of a training stimulus is presented - creates a very small dip which doesn’t reach the optimal zone, and doesn’t create a big enough disturbance to cause adaptation. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/c5e58cb7-b557-4db2-99ad-1fba76cae610/too-big-SRA ARTICLES - The SRA Principle and How to Apply It Anywhere - Make it stand out Too large of a training stimulus presented - body doesn’t have the resources to recover, and finishes below baseline performance. https://ngstrength.com/articles/from-powerlifting-to-performance monthly 0.5 2023-07-20 https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/eb647d4e-8140-41a1-a08b-6b5906afbf1e/Block+Periodization+Infographic.jpg ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out [1] https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/bfb0508b-70ec-47e2-9849-b6d5812d050d/powerlifting-meme.png ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/596b07fe-7b90-4b30-8930-667bc2d5ec40/wholesome-training-meme.png ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/bc345476-9e59-4433-adde-5fae5ef0132f/Split+Squat+Table.png ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/1687557902844-W7Q0YKLE0PELOLEC0OYX/d1ab17fb-cbf5-45d5-b3ba-e181518be767.png ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/da3cc322-adff-4a3c-ad56-0432864fa1e2/Former-powerlifter-meme.png ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/240f4178-4403-4370-bcba-8862573484eb/Physical-adaptations-meme.jpg ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f07653db8791d4e58b6ef79/e9d48780-aae7-4f2e-aa6d-2aa75dfba26f/cardio-meme.png ARTICLES - From Powerlifting to Performance: How to Bridge Your Athletic Preparedness Gap - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ngstrength.com/home 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