Author Ashley Jones A few years ago I wrote an article for Milo on using three exercises of a similar theme in sequence, increasing load moving from one to the next. My rationale for the use of these triplets is that they cater for my needs of an intense short duration workout that I can do daily to ensure full body co-ordinated strength/power development. I have returned to the use of them as my time is limited but I still want to maximize my gains. I have always favoured the use of a … [Read more...] about Triple Treats Revisited – Ashley Jones
Strength Training Articles
Olympic Lifting vs Powerlifting Methods – Tom Mclaughlin
The following article is sure to provoke a steady flow of feedback, as it is a much disputed fact of strength development. Arguments will be presented from both views and I will then attempt to give readers my own personal opinion of what I feel to be the primary tool in improving strength levels. Olympic lifting in team sports has long been thought of as the best way to develop explosive power and maximal strength. This first started when early coaches saw how powerful and explosive … [Read more...] about Olympic Lifting vs Powerlifting Methods – Tom Mclaughlin
Five (5) Favourite Overhead Pressing Movements
1. Cambered Bar Shoulder Press Usually a bar you associate with squatting and good morning but press it overhead and reap the benefits to the rotator cuffs and the stabilisation of the trunk as the bar swings slightly out of alignment as you press it overhead. Watch you don’t catch you hands on the support racks when you put the bar back into the racks at the completion of your set. 2. Trap Bar Shoulder Press Pressing with the hands facing into the body allows you a better range of … [Read more...] about Five (5) Favourite Overhead Pressing Movements
HOW NOT TO KILL YOURSELF ( STRENGTH TRAINING FOR MASTERS) Part 3 First Change
Squat day change of 2nd Squatting movementFront squatThere are many different ways to hold the bar, very good if you can get your elbows high enough to hold the bar in a Olympic clean position (across the front delt's close to the throat).If not, like me that's not an option. All good if you have a GS front Squat Harness but if not, what can you do? Click here for Front Squat OptionsThe another alternative if those options don't work is the Zercher Squat. Still an excellent way to fire the … [Read more...] about HOW NOT TO KILL YOURSELF ( STRENGTH TRAINING FOR MASTERS) Part 3 First Change
How to Jump Higher to Dunk 2018
Jump Progressions Ashley Jones We use a lot of jumping movements in our programs. Usually as a contrast with our power and strength movements. Reading through archived articles of Louie Simmons I found some gems that I think have really added to our programs. The knees to feet jumps have been a great way of not only improving our power production but also in teaching the key element of hips through, which re-inforces this concept in all our Olympic movements, such as clean and snatches. We … [Read more...] about How to Jump Higher to Dunk 2018
Fast-tracking the development of young rugby players in the four “esses”
Fast-tracking the development of young rugby players in the four "esses" - size, strength, speed and skillA two-year program of accelerating the physical and skill development of young players at Sydney University has returned big dividends.Within days of losing the 2006 First Colts Grand Final due to being out-muscled at the breakdown, University coach Nick Ryan met with his team and together they made a pact to never again be pushed off the ball. The players allowed themselves a mere three … [Read more...] about Fast-tracking the development of young rugby players in the four “esses”
Interval Training For Fitness/Fat Loss
Ashley Jones Fitness Trainer Crusaders - Super Rugby "Interval Training For Fitness/Fat Loss" Whether it be inside the gym on the various pieces of computerised exercise equipment or outside in God's gym the principles are the same. A greater intensity of effort can be applied during intermittent exercise protocols than can be maintained during a continuous bout of exercise. Sort of like the intensity variation between your hypertrophy training and maximal strength training. A caveat before … [Read more...] about Interval Training For Fitness/Fat Loss
PLAY TRAIN – By John Rahme Part 2
“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do” – Derek Jeter “So, what do you think you need to change or do better at training?” I ask this young enthusiastic athlete. This question came about when I was engaged to help and guide a young athlete with all the potential in the world, set some goal planning both in his sport and in his personal life. And with most young athletes, they do incredibly well with regurgitating things … [Read more...] about PLAY TRAIN – By John Rahme Part 2
THREE TEXT MESSAGES (A CHAMPIONS EYES) By John Rahme
“When I won a game as a coach JR, I had a dressing room full of people and over 30 text messages congratulating me, when I lost a game as a coach I had an empty dressing shed and three text messages, all from family.” Dave Furner begins to tell me. I stood there in disbelief and I remember laughing, not because I thought Dave Furner was telling a joke or a yarn but was laughing at the sheer disgust and disbelief of the quote. I have only known Dave Furner personally for a short period, we … [Read more...] about THREE TEXT MESSAGES (A CHAMPIONS EYES) By John Rahme