How you get 10% stronger in six weeks

Six weeks ago I started my new training routine after joining my new gym. I switched from Stronglifts 5x5, which I had done for 10 months, to a modified Westside template with three sessions a week with 10 x 3 repetitions for the including accessory work. I added 20kg on my squat going up from 120kg to 140kg, 12.5kg on the bench press from 122.5kg to 135kg and 10kg on the deadlift from 165kg to 175kg. This added up to an increase of 42.5 kg or roughly 10% on my powerlift total.

How to predict your marathon time

When you are traininf or a marathon it will come in handy to have several different methods to predict your maratime, to plan your race pace and training. You will oinvest from 12 to 30 weeks for a proper marathon program and measurements, as with everything in life tied to performance, are the key to success. Here yome tips for you on how to predict your marathon time.

5 Strongmen you should know

In the world of strongmen you will find some interesting characters. Actors, dancers, MMA fighters, Vikings and former basketball players are among them. If you want to make this list you neither have to lift a horse, an anchor or a woman over head. Good luck trying!

How to deal with blisters for marathoners and crosffiters

It will happen either in your hand or on your feet when you amp up your training over time. Prevention is always better than treatment as with any injury. Here are tips for you on how to avoid blisters and also how to tread them, once they occur.

How you will not run a faster marathon

Some real life experiences of mine mixed with some data to give you an overview what you should not do if your aim is to run a faster marathon. I ran three so far and my first was the fastest so I might know a thing or two about what not to do.

Is crossfit dangerous ?

To make a long story short, yes it can be very dangerous if certain criteria are not met and you do not apply common sense. Becuase common sense is not always as straight forward as it sounds here some tips and insights, how I personally see the crossfit cult and why you should love it, too (surprised after this headline ?, thought so).

Can marathoners do crossfit 

April 2015

In April I switched from the Stronglift 5x5 program to a 10x3 program with accessory work. By this we increased my 3 rep max by 7.5kg on the trap bar deadlift, squat and bench press. The accessory work is actually fun and mixes up the routine in a interesting way. Just the change I needed after roughly a year of 5x5. I also ran the Vienna marathon in a disappointing 4:12.

My first crossfit 3 rounds for time 15 power hang cleans and burpess

RFT stands in crossfit for rounds for time. In this workout you go for three rounds of 15 hang cleans and 15 burpees by three and boy how I underestimated this workout. I finished my first attempt at this at 11:01 which puts me in the lower half of the people who have done it at beyondthewhiteboard.com based on the numbers they provide.

How much do you have to pay for supplements for marathon and crossfit?

I am no nutrition expert to clarify upfront. But If I ask or read up about it I get the same answer when you want to combine strength and endurance training quite often. For this training amino acids, creatine, fish oil, protein and multivitamins are recommended. Always consult your doctor first before starting, if you are unsure. In total you will be investing a 100€ to a 150€ a month in supplements if you take everything that is most commonly recommended.

When a runner loses his Garmin watch

What do you get when you combine a worried girlfriend, an exhausted, clumsy runner, an airport and a security check in? Yes, lost property is the right answer. I’ve lost my Garmin watch when I travelled to Vienna in 2015 for the marathon. The good news is that I got it back and I would like to share some tips with you what to do if the same happens to you, as there are apparently not a lot of guides around this on the net, but a lot of lost property at the airports. Best advise, do not öose your stuff in the first place.