CONTENTS
• Mind Over Muscle: the 5x5x5 Program
• The ‘3 to 5’ Method: Strength Training for Special Weapons and Tactics Teams
• Make a Quantum Strength Leap with ‘Progressive Movement Training’
• Hardgainer? – I’ll Fix It.: A DeLorme Method Inspired Six Week Hypertrophy Cycle
• ‘Fatigue Cycling’: Another Secret of the Russian Bodybuilding Underground
• The Presence of Power and Three Super Squat Techniques to Develop It
• Bench Press Training, the Russian National Powerlifting Team Style
• ‘Holistic bodybuilding’? – No, power bodybuilding!
• What does it mean, “training the nervous system?”
• Is traditional power cycling obsolete?
• A straightforward power cycle
• Build might and muscle with the classic ‘countdown to power’
• Russian sets and reps for power
• What do the Russians think of pyramids?
• A PTP/ladder hybrid to jump start your bench
• Moscow bench press champion’s program
• ‘Interval circuit training’ for power on a tight time budget
• The RKC Ladder: a shock program for shoulder strength and mass
• To pause or not to pause the deadlifts, that is the question
• Light weights, hard deadlifts
• Jurassic training revisited: building tendon and ligament strength
• What are the ‘high-tension techniques’?
• High-tension techniques – not just for the gym
• ‘Lifting the weight’, ‘feeling the muscle’, or…?
• Know your max without testing it?
• Use your head for max power, muscle, and safety
• ‘Active negatives’ for power, muscle, and safety
• Heavyweight advantage for the lean
• Boost your bench… with shrugs!
• Protect your back with a ‘virtual belt’
• Drills that rule, drills that drool