Good article Stephanie; this echoes the well-established NSCA guidelines, as I’ve commented about before. I much prefer these articles that rely on peer-reviewed literature instead of quotes from dubious “trainers”
One dimension that this articles doesn’t mention is peak power (ergo, velocity) training occurs at the…

My point is more that I see no indication that the app’s training program is guided by academic discourse on the subject.

So folks are supposed to pay for a type of personal trainer service, yet there’s no talk about education, certification, or guiding literature for the training structure and paradigm?

No, the academic conventions and suggestions are scaled to total, not lean.

Keep in mind that the linked article specified 20 sets per muscle group (the suggestion for total set number limit per session is 40). While your deltoids may be at a bit of a risk of overtraining with that selection of exercises, generally secondary target muscles are less affected. In contrast, your biceps brachii…

Aww, thanks. There’s a big disconnect anymore between “common-knowledge” training tips and what research has guided us to rely on; I think too many of my colleagues (in general, I mean) stay in their ivory towers and don’t disseminate our findings near often enough (and it doesn’t help when awesome journals like JSCR…

That’s actually a much more difficult question. Three to six is often considered proper for strength training; hypertrophy goals often drive this number higher. It’s generally considered better to reduce the number of sets for power training, however. While this is not a formalization, there’s a basic positive…

This graphic is from the NSCA guidelines and should give some idea. Generally, if you find that form suffers when you increase the load, it’s an indication that the load increment is too high (I use 1kg or 2.5lb increments, but many gyms only have 5lb increments, or sometimes 10lb). In that case, add a rep (or two) to…

Certainly. A lack of calories and protein inhibits the development of the targeted musculature. If you’re still putting yourself into a calorie deficit (increased by exercise, no less), it can lead to prolonged plateau. Try a diet without a deficit when accounting for the increased activity from exercise for a while…

I have a similar problem; too many injuries and arthritis has led to pain limiting my capacity and advancement. Your best bet is to talk to a physical therapist to verify that certain movements won’t lead to subsequent complications. After that, some movements can be modified to deload certain joint structures and…

To build off of Ascii_Ebcidic’s comment, power also takes into account the velocity of the movement (which is actually a more pragmatic representation of real-world movements in many cases) - it’s quite important in Olympic lifting. Power training requires fewer reps and a higher load (1-3 reps compared to 3-5 for…

This suggestion may still be rather difficult for many people to conceptualize. What I instruct my strength and conditioning students to have their clients to do (and what I have my own clients do) is to first limit the weight by form (inability to maintain good form means you need to decrease weight/reps and fix the…

The biggest problem we had was when our rescue team had a 20hr layover there flying back from Norway for a training exercise. We were all unarmed LEOs (with our state police and FEMA IDs and state department paperwork) behaving perfectly (just trying to sleep in the damn plastic chairs - the Delta lounge was closed),…

Wow, Heathrow is my least favorite airport; the four times I’ve connected through it were ALL horrible experiences (although I’ll admit, it’s been a few years). Things were dirty, badly lit, uncomfortable, and the people weren’t particularly courteous.
Hopefully my experiences are the exception.

Normally? No. For rights of passage, fundraising, cold weather training, etc, then certainly (and in Lake Superior, no less).
Otherwise those of us in the Upper Peninsula also sweat out all of our problems in a sauna, whip ourselves with branches to get the blood flowing, and then jump into snowbanks... all while buck…

Same in Michigan’s Upper Peninsula and some of the ranges out in Wyoming (the two places I’ve had the opportunity to call home on a more permanent basis). Extreme is 3 inches of snow an hour and -60F plus windchill; and those extremes are met with glee.

Nah, food digestion releases heat and increases core temperature; you guys were right to eat (and fatty foods create the largest thermogenic effect, although I can’t find the nutrition article that established this...).

That would be post-dynamic, however. Eating even a granola bar during the ruck would contribute to maintaining core temperature stability and recovering from the temperature shock.

Don’t be afraid to experiment, too. After I moved from Wyoming to Iowa (damn this elevation and humidity change!), I’ve been baking a couple of mini-loaves per week to fine-tune my various recipes ; as long as the ratios are the same, you can reduce the volume (just remember to reduce to the cook time too!) to not…

I saw mention to that for the static, but not the dynamic...