Analyzing the movement will also assist you in determining the physiological requirements. These include:

• Strength
• Power
• Hypertrophy
• Endurance

You don’t have to pigeon-hole yourself into training just one of these physiological characteristics, but you should prioritize them and understand that, in most cases, spending time on one, necessarily takes away time that could be spent on the others.

Once you have specified what it is you want to do, it’s absolutely necessary that you analyze that movement. Without doing so, you have a vague understanding, at best, of where your training should focus.

This includes body and limb movement patterns, i.e. range of motion, optimal speed, efficiency, etc., as well as muscular involvement in those movements. This is not an easy thing to do on your own, and it’s usually best to consult with professionals in this arena, especially if we are talking about high-risk sports performance.

Check out this rough outline of what makes up a movement analysis if you need more help.

“Requirements” refers to what physiological characteristics are necessary to accomplish an individual’s desired movements and action.

These movements are often in the context of sports or athletic activities, but they can also be every day movements. Some examples might be:

• A basketball player who wants to increase his rebounding ability.
• A young woman who wants to be able to hold her infant for longer stretches without her arms getting tired.
• A grandfather who wants to be able to keep up with his grand kids better.
• Someone who wants to avoid feeling so stiff and lethargic after sitting at a computer desk all day at work.

Anything that involves movement can be the basis of these requirements, but it needs to be specific. Things like gaining strength or losing weight do not fall under this category. Instead, think about why you want to gain strength or why you want to lose weight, in terms of what it will allow you to accomplish movement-wise.

This doesn’t have to be complicated or grandiose in any way, and you can always adjust your requirements accordingly.

As simple and intuitive as it is, I still feel compelled to say:

• Do not step foot in the gym without a purposeful goal and an understanding of what it is, specifically, you are trying to accomplish.

Now, this isn’t meant to discourage anyone from resistance training or physical activity. With beginners or previously untrained individuals, your initial goal, in general, should be to learn the movements and maintain consistency. Getting into the gym day in and day out is an accomplishment itself. You should be in it for the long-run. The “requirements”, i.e. movement goals, should be set forth in a manner or format similar to the SMART criteria.

For those that are trained, just getting to the gym will not cut it, which is why you need a more specific “needs analysis” and training program.

Just take a moment to acknowledge the absurdity of persecuting petty marijuana growers/users.

And then watch this hilarious stand-up bit about weed from Robin Williams.
http://youtu.be/Xosib6JQcl8

Considering a representative democracy simply cannot exist without enfranchisement and access to polls, this revelation is alarming enough.

However, it has been made much worse since the 2013 Supreme Court decision, Shelby Co. v Eric Holder which struck down a crucial section of the Voting Rights Act of 1965, thereby eliminating any sort of federal clearance required of 10, historically pro-disenfranchisement, states before making any new voting laws. The court argued that the formula for determining which states required pre-clearance, was outdated and unnecessary:

[By 2009] the racial gap in voter registration and turnout [was] lower in the States originally covered by §5 than it [was] nationwide.

As Justice Ginsberg pointed out in her dissent, the logic here is akin to “throwing away your umbrella in a rainstorm because you are not getting wet.” Of course, states rushed to enact new voting laws after this decision, most of which disproportionately effect African-Americans, as well as students and the elderly populations.

Mueller would go on to say:

We take each investigation on its own and look at it and then what’s appropriate for the investigation…I want to make absolutely certain that we don’t repeat those abuses of the past

Whether or not Mueller really believed this at the time is debatable, but none-the-less, it has not panned out as such. Just to give you some perspective on how deep the institutional problems are with respect to the FBI, DOJ, NSA, etc., Mueller was actually given the highest award an Attorney General can bestow within the DOJ. AG Holder praised him, saying:

He has led nothing less than a large-scale, historic transformation of the bureau

While there’s no doubt the transformation of the FBI is historic, there is clearly some disconnect between how the oppressors see these changes, compared to the oppressed.

Here, the spotter should be positioned close behind the lifter, with there arms hooked under the arms of the lifter.

However, beginners should still always perform squats and other backside/frontside barbell lifts in a power rack, with the crossbars set at the appropriate height.

http://youtu.be/FC64aQ7ptFU

Power exercises typically involve heavy weights moving at much faster speeds than traditional resistance exercises. For this reason, it is actually more dangerous to have someone spot the movement.

Instead, the individual should be trained on how to bail from missed lifts, either by dropping the weight or pushing it away from their body. This is why olympic weights are padded with rubber, and lifts are usually performed on special platforms.

http://youtu.be/9aYjIEnsN0s