I’ll start out by saying that I’m not a bench specialist, or even a guru, for that matter. I’m putting together the ideas that we use at

Maximal effort training, which is usually defined as lifting a weight that is 90 percent or above your one rep maximum in the given lift, has

In my last article, “Sushi Improvements,” I stated that I would be writing a follow-up article discussing why this programming method was so effective. Well, that article came out in November 2006, and I’m just now getting out the second article. I work a busy schedule that doesn’t leave much time for writing, and from the research I’ve done, I’ve discovered that this subject is much more complex and lengthy than one article can address. So for now, I’ve compiled a short article/list of why programs should place an emphasis on isometrics and eccentrics along with standard strength movements which focus on concentric muscle action. At some point in the future, I’ll put something together that discusses the use of IDP methodology in the development of neuromuscular efficiency.

After competing in the Iron House Classic this past spring, I wanted to turn my attention to developing my raw strength. Based on some reading and videos I had seen, I made some unique adjustments to my dynamic effort bench training. These changes helped improve my raw (sushi) bench by 40 lbs in only 14 weeks.

Here are some general guidelines to follow for the sumo deadlift: 1. Footwear: Instead of pulling in chucks, invest an extra $15–20 for some deadlift slippers. Some lifters may consider this insignificant, but nonetheless, it adds a mechanical advantage to the pull.