Wednesday, July 11, 2007

Back again

Wow,

Looks like I am back again for more blogging. Yeah! I must be on the post once every two years plan. I'll try to stay more consistent with this thing.

I plan on posting some more information in the near future

Thursday, May 12, 2005

Cardio Construction

Following is a list of modules and module arrangements for a cardiovascular circuit training program. Each module has a bunch of exercises available for it found in the following large table. Remember to keep the exercises at a low intensity and keep your heart rate around 70-75% of your max heart rate

Module Construction
Pick 2-3 Exercises perform 3-4 Sets for prehab and 8-10 sets for Active Recovery

Upper Body Prehab Cuff
Upper Body Prehab Scapular Stabilizers
Upper Body Active Recovery *Pick Global Exercises
Lower Body Prehab Glute
Lower Body Prehab VMO
Lower Body Prehab Spinal Floss
Lower Body Active Recovery *Pick Global Exercises
Core
Dynamic Flexibility

Upper Body Workout

Core x 3-4 Sets
Core and Lower Active Recovery x 8-10 Sets
Upper Prehab Scap Stabilization/Dynamic Flexibility x 3-4 Sets 3-4 Exercises
Workout
Upper Prehab Cuff Training x 3-4 Sets

Lower Body Workout

Core x 3-4 Sets
Core and Upper Active Recovery x 8-10 Sets
Lower Prehab Glute, Dynamic Flexibility x 3-4 Sets of 3-4 Exercises
Workout
Lower Prehab VMO x 3-4 Sets

Active Recovery

Core x3-4 Sets
Upper Active Recovery x 8-10 Sets
Lower Active Recovery x 8-10 Sets
Dynamic Flexibility x 3-4 Sets


Upper Body

Bent over lateral
Low Pulley External Rotation
Dip Shrug
Scap Push Up
Wood Chops
Push Up
Black Burn
Push Up Plus
Poor Man’s Shoulder Horn,
90 degree external rotation,
Side Lying External Rotation,
Empty Cans
Pro-Sup Skull Crusher
Incline Front Raise
Ball I, Y, T, W Circuit,
MB Circle Around Head
MB Press in-out
Hindu Push Ups
DB Clean to Iron Cross
Barbell Cuban Press,
L-Lateral Raise,
Side Lying Dumbbell Abduction to 45°,
Low Pulley External Rotation.
Overhead press,
Overhead triceps extension,
External rotation – only top half,
External rotation – only bottom half
Scapular Wall Slides,
Band Elbow Extensions
Band Elbow Flexions
Band Good-Mornings
Band Reverse-Flyes
Band Shoulder Raise
Band Chest Press
Band Row
Swimmers
DB Clean to Press
DB Clean to Cast

Lower Body

Over-Under
Reverse Lunge with a Twist
Squat to stand
Overhead Squat
Warrior lunge
Step Up
Deadlift
Squat
Squat Around
Jump Squat
Dot Drill
A Skip
B Skip
But Kicker
Mountain Climber
DB Swing
DB Snatch
TKE
Band Leg Curl
Lunge
Side Lunge
Step Up
Side Step Up
1 Leg Squat
Jump Jack
Shuffle Split
Seal Jump
Star Jump
Burpees
Side Shuffle
Carioca
Walking Leg Kick
DB Clean

Core

Dead Bug Twist
Dead Bug Holds
Dead Bug Dynamic
Side hip Thrust
McGill Crunch
Plank
Hip Torso Rotation
Straight Leg Lift
Side Plank
Lying Knee Raise
Windmill
Saxon Bend
Cobra
Dog-Cat
Roll Up
Straight Leg Hold

Hips

Inch Worm
Wood Chops
Birddog 1 leg extension
Contralateral Birddog
Scorpion
Cheetah
Frog Thrust
Ab-Ad Swings
Flex-Ext Swings
Burpee
SL Forward
SL Push Back
Over Under on ball
Gate Swings
Superman
Lazy Superman
Quadraped
Quadraped Circle Forward
Quadraped Circle Backward
Quadraped Lateral
Mini band side step
Hip Corrections
Floor Bridge
1 leg Floor Bridge
1 Leg Floor Bridge Figure 4
Mini band side step
Hip Corrections
Calf Raise
Around the World
Wide out
Knee to armpit
Iron Cross

I'm back

Wow it's been a very long time since I posted anything. I'm suprised that my blog is still here. Well I'm back I have a new job yet my training philosophy has remained relatively unchanged.

I'll come up with some more training posts later

Been a while

Tuesday, November 02, 2004

Physical Preparation of a Martial Artist

Physical preparation of the martial artist.

The physical development of a martial artist is very complex in nature. They need to balance out maximal strength, strength-speed (Explosive strength/RFD), speed-strength (Power), and strength endurance as well as maintain proper energy system use, and keep a good base of GPP (flexibility, strength, aerobic fitness, anaerobic fitness).

Considering, in striking, the punch and kick is an unloaded movement, we can say that their abilities are dependent mostly on speed strength, with some focus on strength-speed. With grappling, on the other hand, you are overcoming great resistance, the weight of your opponent and their strength levels. In this instance I see emphasis on strength-speed, with maximal strength serving a supportive function.

Strength-speed will enable you to apply more force, rapidly (rate of force development), even if you are weaker than your opponent.

For example, say you squat 400lbs and your opponent squats 600lbs. Your speed-strength peaks at 80% 1rm, and your opponents peaks at 50%1rm. In this instance you will be able to apply 320lbs of force in the time it takes your opponent to apply 300lbs of force. Guess what happens, you win this battle. By the time his maximal strength can kick in enough to overpower you, his limb is already in full extension (at it’s weakest leverage point). The submission is sunk in and he just needs enough strength to tap out.

So, if we rank strength qualities in order of importance:

Striking
1. Speed-strength (3 points)
2. Strength-speed (2 Points)
3. Speed endurance (1 Point)

Grappling
1. Strength-speed (3 points)
2. Maximal Strength (2 points)
3. Strength endurance (1 point)

MMA
1. Strength-speed (2+3= 5 points)
2. Speed-strength (3+0= 3 points)
3. Maximal Strength (0+2 = 2 points)
4. Speed endurance (1 point)
5. Strength endurance (1 point)


Generally the methods available to us for sport training are as follows:

F=Ma - maximal strength
F=ma- strength-speed
F=mA- speed-strength

Level 1 Strength

Strength

If you are a beginner to the iron game, you must first develop a base of maximal strength and hypertrophy to build the other strength qualities from. In the words of Dave Tate "you can't flex bone"

The principal aim of this phase is to improve your maximal strength levels, where Force = Mass x acceleration (mass is great and acceleration is small)

Maximal strength forms the base of the strength pyramid. So we need a decent base level, not as much as a powerlifter, but you should be able to squat 400 and bench over 250 to begin. In reality I’d love to set the standard even higher (~450, 300), but I do feel that those minimal amounts of strength should suffice.

If you do not begin from a decent base of strength you may not be strong enough to truly benefit from the more advanced methods discussed later.

In the development of maximal strength there are many methods available. I enjoy WSB’s application of the conjugate method. However, if you are starting at this level, you are not strong enough to begin to apply the WSB method. In this case I like a real simple approach.

1. Main lift (3-6x1-5) usually squat, bench or dead, sometimes a variant there of, such as close grip benches, or deadlifts off pins. I work this lift HEAVY 1-5 reps.
2. Heavy Assistance. (2-6x4-6) Generally my heavy assistance is a variant of the main lift. Stiff legged deadlifts for example on deadlift day.
3. Lighter assistance (3-5x6-15)

As far as bodyparts and the like I like this adaptation of the basic WSB split:

LOWER
1. Heavy Lower body (squat, dead lift)
2. Hamstrings
3. Lower back
4. Abs
5. Possible upper back work

Upper
1. Heavy Upper body (bench press)
2. Triceps
3. Delts
4. Lats

Once your strength levels are where we mentioned earlier, we can then consider moving on to the more advanced levels of training.

Later on I'll elaborate on more advanced methods for special strength development (strength-speed, speed-strength,maximal strength, speed and strength endurance). However, rather than tell a tale from the middle, we must start the story from the beginning, maximal strength.

Level 2 Power

Strength-Speed / Speed-Strength and Speed Endurance

With the base level of strength we can begin honing in on our special strength profiles. Looking at our rating of special strength qualities, we see the following:

MMA
1. Strength-speed (2+3= 5 points)
2. Speed-strength (3+0= 3 points)
3. Maximal Strength (0+2 = 2 points)
4. Speed endurance (1 point)
5. Strength endurance (1 point)

In this cycle we will be using the following split.

Day 1 Strength-Speed
Day 2: Speed-Strength and Speed Endurance

You may be thinking

"hey I thought maximal strength was more important than speed endurance, also why not focus on strength endurance?"

You might be right. But if you analyze the first program, you have already been building maximal strength and strength endurance. Now we must shift our focus to our weaknesses.

This cycle will bring up all of the neglected qualities from the first cycle.

Strength-Speed

F=ma

Strength speed is made up of the 20% of 1rm located directly above your maximum power output. How do you know this level? The test goes beyond the scope of this post. Although I may post it later. For most people max power will be found around 50% 1rm. So strength-speed is developed 50-70% 1rm with sets that last under 1 seconds (1-4 reps)

Strength speed is important for RFD purposes. As I stated earlier:

"For example, say you squat 400lbs and your opponent squats 600lbs. Your speed-strength peaks at 80% 1rm, and your opponents peaks at 50%1rm. In this instance you will be able to apply 320lbs of force in the time it takes your opponent to apply 300lbs of force. Guess what happens, you win this battle. By the time his maximal strength can kick in enough to overpower you, his limb is already in full extension (at it’s weakest leverage point). The submission is sunk in and he just needs enough strength to tap out."

Speed-Strength

F=mA

Speed-Strength is best developed with the 20% 1rm underneath the maximum power output. For most athletes this will be about 30-50% 1rm. Sets, again will run iunder 10 seconds in duration (1-4 reps). Although, speed-strength can be developed with even lesser loads. Improving this quality will improe hand speed, striking speed, and the power with whick the blows connect. For grappling it will aid in speeding the transitions from position to position.

A great benefit of using the lesser loads is you will be teaching the muscle to fire and relax very rapidly. Most importantly you will be learning to release tension. This will help eliminate antagonist interference in unloaded movements.

For example:

In baseball when you throw your agonist (primary mover) contracts, the antagonist will then fire, and this will be followed by a final agonist contraction.

In the analysis of elite pitchers, they have found that they skip the second step of the antagonist contraction. With less interference, they throw at higher velocities.

With the release of tension, we can also help reduce the likelyhood of muscle tears/pulls during training.

Speed-Endurance

Speed endurance is generally trained with bodyweight only or loads in the 0-30% of 1rm with sets that last either from 10-25 seconds or 25-40 seconds. In MMA I tend to favor the use of the longer set durations. This can include many exercises including sprints of up to 300 meters.

As far as bodypart splits go I have successfully used the following

Lower
Squat Variation
AB Variation
Hamstring/Glute Variation
(optional)Squat Variation

Upper
Bench Variation
Row/Chin Variation
Delt Variation
(optional)Bench Variation

Level 3 Advanced Absolute Strength

Maximal Strength

Once you reach the "Have Your Cake" level, there may come a time where you reach the point of diminishing returns. In this situation it is good to know where to turn for increases in strength.

I would firrst look to improve your maximal strength levels. Your max strength may need a good shot in the arm. In this scenario I would use one of two templates.

Template A
Day 1: Maximal Strength, Strength Enduracne
Day 2: Strength-Speed, Strenth Endurance

or

Template B
Day 1: Maximal Strength
Day 2: Strength Endurance

They each present pluses and minuses.

Template A 's main drawback is that it focuses on three qualities. The more spread out your training is, the lower the direct training effect to each quality is. Template A, however, is the basic WSB template. It does present a comforting familiarity to some and has withstood the test of time.

Template B neglects strength-speed. While this may be a drawback, consider, when you reach this point you would have been hammering away at strength speed for at least two months, this quality may become "overtrained" and could perhaps benefit from time away.

In each template I would reccomend a bodypart split similar to what was proposed earlier:

LOWER
1. Lower body (squat, dead lift)
2. Hamstrings
3. Lower back
4. Abs
5. Possible upper back work

Upper
1. Upper body (bench press)
2. Triceps
3. Delts
4. Lats

After maximal strength improves, I would just primarily cycle between the speed-strength and maximal strength cycles, continuing to develop capacities with careful mind to progression (isometric strength before eccentric, you have to absorb power before you can exert it, etc...)

Periodically throw in a three week restorative/hypertrophy program in order to give the CNS a break and increase your raw material for force production (muscles). althou you should notice your muscles developing to what the specific needs of a power-speed athletes sport requires with the other templates listed

Looking forward to questions, comments and discussion.

The Dot Drill

This is an excerpt written by Charles Stayley


Id say the dot drill as a whole could be used for anaerobic conditioning, or each drill could be used individually as a "rate" or speed-strength/speed endurance drill

"Dot Drill: I realize that most weight-trainers think they own the market on pain-tolerance, but the dot drill makes 20 rep squats look like a trip to Baskin Robbins by comparison. Particularly insidious is the fact that, unlike resistance training, repeated exposures to the dots will not make subsequent exposures any easier.

First conceived by basketball coach Adolph Rupp in the 1940's, and then later popularized by Bigger Faster Stronger Inc. a few decades later, the dot drill is both a remarkable agility, foot strength, and anaerobic conditioning exercise, as well as a superb and easy-to-administer testing tool.

It is unique in that it creates not only a high level of fatigue, but also a high quality of fatigue- fighters in particular will be able to relate to the feeling of panic that ensues when your heart rate soars to about 120% of age-predicted maximum.

The dot drill is a battery of 5 separate drills, performed in rapid succession, with each drill performed six times in a row before proceeding to the next drill (please refer to the diagram as you read the description).

Dot Drill Schematic

D E

C

A B

The dot drill features (5), five-inch diameter dots orientated in a pattern similar to the five dots on a pair of dice, expect that the "square" is three feet by two feet. Use a solid surface such as weight room matting, and tie your shoelaces. Tight.

Begin the drill as follows:

First drill: Starting position: your left foot is on "A" and your right foot on "B." Hop forward and touch "C" with both feet simultaneously, then continue forward so that your left foot lands on "D" at the same instant your right foot lands on "E." (a total of 2 hops). Now go back to the starting position by reversing what you just did (hopping backward). That's one rep. Repeat for a total of six reps.

Second drill: From the starting position, lift your left foot in the air and with right foot only, hop to "C," "E," "D," "C," "A," and back to "B." That's one rep. Repeat for a total of six reps.

Third drill: Repeat the last drill but using the left foot only (hop to "C," "E," "D," "C," "A," and back to "B.") That's one rep. Repeat for a total of six reps.

Fourth drill: Repeat the last drill but using both feet, keeping the feet together- this looks somewhat like a skiing drill. Repeat for a total of six reps.

Fifth drill: This is very similar to drill number one, with a slight variation: When you reach the top of the pattern (left foot on "D" and your right foot on "E."), instead of hopping backward to get back to the starting position, you instead jump-spin and land on the same two dots (only now your left foot will be on "E" and your right foot on "D."), facing the opposite direction.

Then hop forward and touch "C" with both feet simultaneously, then continue forward so that your left foot lands on "B" and your right foot on "A." Lastly, jump-spin again to assume the starting position. That's one rep. Repeat for a total of six reps.

Errors: Subtract .10 seconds for every missed dot from the total time.

Once you've done the drill a few times, you'll notice that you can't help but be competitive once you start. Even if you don't feel terribly motivated, you'll bust a gut trying to get a good time. Or maybe it's just that you want to get it over with. Either way, the dot drill brings out your best (and I'm not referring to your last meal).

Implementing The Dot Drill

The five dots of death (as my athletes refer to it) can be used as a warm-up for a strength training session (one drill will bring your heart rate to 100% and will get you sweating big-time), as anaerobic conditioning, and/or as a fantastic foot and calf strengthening tool.

One precaution however: I suggest never doing more than 4 repetitions of the dot drill on any given day, and not more than 12 dot drills on any given week.

OK, you've done the dot drill a handful of times and you think you're a stud (or studette) because you finally broke the two minute barrier? According to Bigger Faster Stronger, you'll need to break the 60 second barrier to be considered fast "

Friday, October 15, 2004

Power-Speed Template

Power Program

Day 1: Strength-Speed

Day 2: Speed-Strength / Speed Endurance

Strength-Speed

Speed-Strength / Speed Endurance

Bracket: An-1

Bracket: An-1, An-2L, An-2 U, Ae-1

FDA

REA

OSP-R

POWER-PIM

ADA

RA

AMT

RFI

RFI

REA

PIM

Absolute Strength Template

Absolute Strength Program

Day 1: Absolute Strength

Day 2: Strength Endurance

Absolute Strength Methods

Strength Endurance Methods

Bracket: An-1

Bracket: An-2L, An-2 U, Ae-1

PIM

MIO

ISO

ISO-MIO

OLP

PIM

MIO

ISO

IPM

OI

ISO-MIO

ISO-PIM

General Preparatory Training Template

General Preperatory Program

Day 1 Strength Endurance

Day 2 Speed Enduracne

Strength Endurance Methods

Speed Endurance Methods

Bracket: An-2L, An-2 U, Ae-1

Bracket: An-2L, An-2 U, Ae-1

PIM

MIO

ISO

IPM

OI

ISO-MIO ISO-PIM

PIM

REA

RA

RFI

Number of Hybrids in a Workout

Optimal Number of Hybrids

A range of 3-5 hybrids (basically exercises) per session, not including supplementary work for the neck, shoulders, wrists, and ankles, is the optimum range per session.

If a session incorporates the same exercise and is the same type of work it counts only once. For example - PIM Bench press x 74% followed by PIM bench press x 54% are used in a session. Although the 2 are used with different weights that would still be counted as 1 hybrid since they involve the same type of work. ISO Bench press followed by REA bench press throws would count as 2 hybrids since they incorporate different modalities. One is neuro-duration and one is neuro-magnitude.

Appropriating Weight

Appropriating Weight- factoring in bodyweight to various lifts

Bench press- 15%
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%

Training Methods

Training Exercise Explanations and Abbreviations

Isometric- No movement takes place

Pliometric- Traditionally known as the negative phase of a movement

Miometric- Traditionally known as the positive phase of a movement.

Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.

Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.

Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.

Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.

Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.

Force Drop Absorption Method (FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.

Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.

Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.

Reactive Acceleration Method (RA)- Extending preceding ADA work with a reactive contraction (pliometric).

Depth jumps are an example.

Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.

Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.

Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.

Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.

Super Seven

1. Modality-the type of work- neuro-rate (speed), neuro-magnitude(absolute level), and neuro-duration(length of force application) referring to the nervous system and frictional vs elastic referring to the muscular system.

2. Bracket- (Anaerobic 1, Anaerobic 2, Aerobic 1, Aerobic 2)- refers to the length of the work.

3. Toleration (Fatigue vs Frequency) Refers to whether the training is structured on a frequency basis or fatigue basis. Frequency training would entail training more frequently with less fatigue induced, (every 4 days with 6% drop-offs) whereas fatigue would entail training less frequently with more fatigue.(every 7 days with 10% drop-off) Toleration is usually illustrated something like the following "6:2 toleration with 6% fatigue on a 4 day scale." This would mean performing 6 consecutive workouts with 6% fatigue inducement every 4 days, followed by 2 workouts with 10-12 % fatigue every 6-8 days.

4. Capacity (Pinnacle/Prime) Is the drop off set up to increase absolute performance (1rm, speed, height jumped etc.) or to increase the working capacity of a lower then absolute performance? If it is set up to increase absolute or pinnacle, then you would find your absolute maximum effort for that day, and then continue performing sets or reps until your performance from that absolute dropped off by 6%. This leads to a quicker drop off then the prime method.

In the prime method, work capacity is increased. That is, you would find your absolute for the day, subtract 6% (on a 4 day frequency scale) off of that and continues doing sets or reps until you could no longer manage.

5. Arrangement (Mixed/Parallel/Sequential) Refers to how the training sessions are arranged in a cycle.

6. Method- refers to the type of exercise employed (tradition training PIM, Reflexive firing isometrics, Oscillatory-Isometrics etc.)

7. Movement (Angle-Direction)

Brackets

Brackets

Brackets may seem similar to basing work on "energy systems" (ATP/CP, Glycolytic) etc., but are more specific and based on time of work duration. They are divided up into 4 categories relating to time rather then repetitions. One advantage of this is using repetitions to calculate sets and work is inefficient because the speed of movement and range of motion changes with each exercise. A given set of "x" number of reps can target different qualities based upon the speed of movement and the joint range of a particular exercise. A good example of this is comparing a set of 10 squats to a set of 10 barbell shrugs. The movement in the shrug is much shorter thus the same number of repetitions will have different effects.

Anaerobic response-(An1) 0-9 seconds Reaches threshold at 4.5 seconds. An average athlete will either fail or complete a lift within 4.5 seconds but it can range from 2.5-9.5 depending on Neuro-Dynamic tendencies.

Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.

Anaerobic reserve is broken down into lower bound and upper bound.

Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.

Aerobic response- From 40-70 seconds - Generally for anaerobic athletes this bracket is only used for purposes of building muscle for appearance.

Aerobic reserve- Above 70 seconds - anaerobic athletes need not be concerned with this.

The athlete should train at the bracket level specifically required by his chosen sport and the bracket immediately above that level. The bracket above will improve work capacity of the bracket directly beneath it.

Understanding Drop Offs

Drop-offs can be considered the same thing as fatigue or fatigue inducement. They are illustrated by percentages. One will "drop off" or "fatigue" a certain amount each session depending on their training cycle.

Drop-offs can be calculated using weight, time, reps, or height (height of jump, height of object thrown etc.) In simplistic terms, one establishes an initial best performance or absolute for the training session and then continues training until he/she drops off a certain pre-determined % of fatigue.


Determining Drop-Offs


The simplest way to comprehend this is to understand how to calculate drop-offs by using reps and load in traditional exercises using resistance training. Glance through the following charts and then read the example below to learn how to do this.


Calculating drop off margins using repetitions


0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition

Calculating drop off margins using load

Simply subtract the % drop off from the load achieved in that movement.

Example:

You bench press 300 lbs for 10 reps in your first working set and establish this as your "initial" or maximum effort for the day. You train every 4 days so we apply the rule of 1/3rds. Remember from above it takes an average of 1/3 the % drop off induced in a session in days to recover from that session, and another 1/3 to super-compensate from that session. So in this example if you are training these particular motor units every 4 days we come up with a drop off or level of fatigue inducement of 6%.

The result for a working 6% drop off in the bench press in this example is either 282 lbs (300 - 6%)(load method of fatigue) or 7-8 reps (repetition method of fatigue).

The repetition training method would entail you to lift 300 lbs until only 7-8 reps are attainable, or to decrease bar poundage as fatigue is realized (maintaining 10 reps per set) until 282 lbs is left on the bar.

If the sub-maximal training method is used then all sets after the initial should calculate in the drop off margin for the load or reps to be used. This would mean lifting 282 lbs until 10 is maximal, or repeating sets with 300 lbs and 7 reps until he could no longer get 7 reps.


DUR work 5-6% on a 4 day scale

MAG work 3-5% on a 4 day scale

RATE work 2-3% on a 4 day scale

Rate vs Duration

You wouldn?t want to mix DUR with RATE in the same session or the same block. I think that may be one problem with his Basic Prep program is that it leads people to believe you can train RATE and DUR in the same block all the time when really the prep program is the only time you?ll see it.

You need to increase your force absorption abilities one way or another because without them you won?t be able to increase your power absorption (fast-force eccentrics) abilities. Once your power absorption goes up then your power production will go up. So the logical thing to do is increase your force absorption abilities through power absorption work as long as you can?then once this fails you then you can go back and perform the strength template.

There are three ways to absorb/produce great force:

(1) Where mass is relatively small and acceleration/deceleration is relatively large. (RATE)
(2) Where mass and acceleration are moderately sized. (MAG)
(3) Where mass is large and acceleration/deceleration is small. (DUR)

The big problem with mixing DUR with RATE work is:

RATE work is trying to teach your body to gain and release tension as quickly as possible (what is discussed as time to peak twitch and twitch decay, respectively, in scientific literature)

DURATION work is trying to teach your system to delay peak twitch (supported by IIB to IIA conversion) and sustain tension (ever do a biceps workout and not be able to extend your arm? Same type of thing!).

As mentioned in one of the post above, muscle stiffness is neurally driven. This means that you want to fire your muscles as close to transition as possible which means your power absorption abilities need to be high. Strength work will make you move like a robot because you will be firing prematurely and holding on to tension way too long. This will cause a sprinter to hit a wall early in the race or, worse yet, tear up muscle tissue. Reactive ability is reliant upon relaxation leading into the reactive contraction...and injury is saved when energy is conserved.

Brad Nuttal

Neuro Dynamics

Neuro-rate(speed)- This is movement associated with the quickest neural rate and transmission. Examples of neuro-rate movements are tapping the hands and feet as fast as possible, cycling the legs, and other movements that require speed above all else.


Neuro-Magnitude (level)- This is movement that is associated with the greatest electrical activity, tension recruitment, and force manipulated (motor unit recruitment) - Examples of neuro-magnitude dominant events are activities associated with the greatest power displayed with great acceleration. Reactive activities fit well into this modality and they include exercises such as bench press throws and catches, depth jumps, jump squats, etc. Neuro-magnitude dominant activities show the highest level of absolute neural output.


Neuro-Duration(length of neural output or strength)-This is movement that is associated with the length of the electrical activity. The ability to struggle against a heavy load or display strength is an example of neuro-duration work.


Neuro-Dynamic Combinations


Speed as in a sprint is comprised of both neuro-magnitude and neuro-rate capacities. Neuro-magnitude would be the level of force you put into the ground with each stride (magnitude of force). Neuro-rate would be the speed at which your limbs move (stride rate). Keep in mind in this situation that neuro-magnitude also relies on neuro-duration capacity.


Strength is a combination of neuro-magnitude and neuro-duration functions. Magnitude would be the ability to apply a maximal level of electrical energy against the load, where duration would be the length of time you can apply that energy.

Wednesday, September 22, 2004

Program Construction

Program Construction

The training process begins with a postural assessment and physical assessment of training. Namely take a look at the shoulder joint, hand position, pelvic tilt, lateral pelvic tilt, spinal curvature, foot position. Note any abnormalities.

Next I perform a physical capacity assessment to note any deficiencies. The assessment includes a timed 1rm bench press, a reactive bench press, vertical jump, reactive jump test, timed 1rm squat, RFI Step Shuffles, resting heart rate, VO2max, Blood Pressure, Push Up to fatigue, bodyweight squat to fatigue, Sub Scapular Chin Up to fatigue, non weighted GPP to fatigue (Jumping Jack, Shuffle Split, Burpee, Mountain Climber).

These tests give me a comprehensive picture of the individual’s strength’s and weaknesses. From here we can begin addressing the individual needs of the athlete.

Phase 1 Introduction and GPP

A house is only as sturdy as the foundation that is laid. The foundation of athletic performance is known as general physical preparedness (GPP) The first goal of training is to improve GPP.

GPP is short for General Physical Preparedness. This is the general physical abilities that are needed to perform in the sport. Some of these include:

Movement – Your body has to be able to move through the range of motion of the movements needed to train the three main lifts plus all other supplemental lifts that will be needed in the training process as well as perform in the sport of choice. This is also known as mobility training.

Aerobic – This is not full blown aerobic conditioning but being able to move blood efficiently throughout the body to ensure proper recovery.

Flexibility – This is having the ability to move the body through full range of motion without being tight. This is different then mobility as mobility is the basic process of movement while flexibility is being loose enough to move in the first place.

Anaerobic – This is having the anaerobic conditioning needed to make it through a training session or competition.

In the first phase of training we utilize many forms of calisthenic exercises to develop GPP. Each session begins with a general GPP warm up that routinely consists of:

Jumping Jacks

Shuffle Splits

Burpees

Mountain Climbers

Each exercise is performed for 30 seconds and the circuit is continuous. We start with as many laps as is possible, and build from there utilizing the 60% rule as our periodization guide.

In special cases Slalom Jumps, Vertical Hops, Vertical Jumps, or Star Jumps may be substituted.

After the warm up we progress to the main session. This includes many bodyweight exercises aimed at improving general strength and fitness. Each of the following movements can be implemented with added resistance. Some of the exercises on our menu include:

Push-ups
Dips
Pull-ups
Sit-ups
Rainbows
Hanging leg raises
Back raises
Bodyweight Squats
Lunges
Step-ups
One leg squats
Standing Long jumps

Vertical Jumps

After the main workout we begin to focus on improving Postural alignment. This will include many forms of Isometric training, as well as typical exercises, aimed at improving Prime Anatomical Position (PAP) and strengthening Critical Joint Configuration (CJC).

Some exercises used include:

Sub Scapular Pullups

Dip Shrugs

Supinated Bent Over Rows

Supinated Dumbell Press

Low Push Up Holds

Hip Flexor Squat Holds

Hip Flexor Abdomainal Holds

Squat Holds

Calf Holds at CJC and PAP

Glute Ham Holds

Plank

Side Plank

Cobra

We may use various techniques such as

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

After work on the CJC and PAP is completed the session is done.

When the client is ready, they progress to Phase 2

Phase 2 General Strength

Phase 2 focuses on building a general strength base. Strength is very important in performance training for a number of reasons.

  1. It helps improve power absorption
  2. Without proper strength, we cannot train optimal power production. The athlete is simply too weak to maximize power output.

We continue our work in the GPP warm up. We may, however include some more advanced movements such as:

Forward Burpees

Forward Sprinter 1 Leg Jumps

Backward Sprinter 1 Leg Jumps

The main workout is constructed of Strength and Strength endurance work

The general Templates are as follows

This first one is performed with the first two exercises done heavy for 1-5 reps (An-1) and the last two movements are done lighter for 8-15 reps (An-2L)

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

The second template follows includes a strength day and a strength endurance day. On the strength day the evercises are all performed in the An-1 bracket (1-5reps), while the strength endurance day is performed in the An-2 bracket (6-20 reps).

Max effort lower body day (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Max effort upper body (bench press)
1. Triceps
2. Delts
3. Lats

Strength Endurance lower body (squat, dead lift)
1. Hamstrings
2. Lower back
3. Abs

Strength Endurance upper body (bench press)
1. Triceps
2. Delts
3. Lats

We use a variety of methods that include:

Isometric

IsoMiometric

IsoParametric

PlioIsoMiometric

Dynamic Minimization

Oscillatory Isometrics

Slow Eccentrics

Miometrics

After the main workout, we train restorative CJC and PAP in an isometric hold circuit.

Upper Body:

Chest CJC

Row PAP

Pull Up PAP

Rear Delt PAP

Lower Body

Hamstring CJC

1 Leg Squat CJC

ABS CJC

ABS PAP

Oblique PAP

Once sufficient strength is developed, the athlete progresses to Phase 3 Speed Strength- Force Absorption.

The Garage Part II

The Garage Part II

By Alex Vasquez

Ahh… It’s that time. The garage is icy. The weights are so cold it hurts to touch them. The cement floor is frozen. You can see your breath. You just gotta pick out what CD to listen to. Almost anything will work as long as it’s loud. Take a brief moment to focus on the task at hand. Now, its Go Time. After the rope warm up, steam starts to rise off of your head. This is what it is all about. You grab the cold Iron, the knurling cuts into your hand. BAM!!! You explode in a moment of power and grace you snatch the frozen bar overhead in one fluid movement. It never felt like that before, effortless and dynamic. A beautiful feeling. These are the moments to live for.

In my last article I discussed the Spirit that lies within each of us. I also talked about garage training and how working out in the garage may be the perfect environment for a power athlete. This week we’ll be looking at the first two purchases you should make for your garage. They are the previously mentioned Jump Rope and an Olympic Weight Set.

In a short article I cannot possibly do the jump rope justice. I’ll refer you to Coach Davies great article Renegade Rope Training at T-mag. I’ll briefly touch upon a couple of reasons it belongs in the garage.

The number one reason is jump ropes are cheap. Five maybe ten dollars. Buying a cardio machine could very easily break the bank. You do not need a fancy weighted/speed rope. At a seminar I attended with Coach Davies I could swear that he used one that had silver glitter “sparklies” (sorry if I let your secret out Coach). But that’s beside the point.

There are numerous physical qualities that are developed with the rope as well. Such as:

· Hand and Foot Speed

· Cardio

· Concentration

· Motor Skills/Coordination

· Timing

· Work Capacity

· On, and on….

I know I missed some. Basically, rope work may be the perfect cardiovascular exercise for the athlete. Pick a rope that is long enough when looped under the feet the handles reach chest height. Again no need for a fancy one here.

In the beginning just focus on jumping. As you advance pick up the pace and add in footwork like shuffles and crossover of hands. I like to jump at a pace around 90-120 jumps per minute, usually closer to 90. Perform 3 minute rounds with 1 minute of active rest. Active rest can be GPP activities like Jumping Jacks, Burpees, Chinees. See Coaches article for actual routines. I’d recommend starting with three rounds (12 min) and building to six (24 Min). I like to do my rope work before my weight training.

Now that we are all warmed up, lets talk abut weights. An olympic weight set can run anywhere from $60 (used) - $2000. Since we are not competitive weightlifters we do not need a $2000 weight set with precisely calibrated plates. Maybe you have the extra cash but I don’t. For most purposes the 300lb sets you see at your local sporting goods store for $150 will do, or if you check the papers you can usually find them for under $100. As you get stronger you may want a better set, or a stronger bar.

Weight training workouts are usually broken down into focus lifts and supplemental lifts. Focus lifts are usually derived from the Olympic Lifts and the Power lifts. They are obviously the focus of the workout. Supplemental exercises typically involve more isolation. They are used to condition lagging body parts, like a bench presser who would require more rowing to supplement the bench. A good general rule of thumb is to do the same number of sets for the focus exercises as supplemental exercises in a given workout.

I have made a simple chart to help guide you through the maze.

Focus Lift and Variations

Supplemental Lift

Clean

Power Clean

Hang Clean

Bent Row

Towel Chin

Clean Pull

Front Squat

Snatch

Power Snatch

Hang Snatch

Overhead Squat

Drop Snatch

Snatch Pull

Squat

Lunge

Glute Ham Raise

Good Morning

Reverse Hyper

Deadlift Clean Grip

Deadlift Snatch Grip

Sumo Deadlift

Turkish Get Up

Stiff Leg Deadlift

Push Press

Jerk

Shoulder Press

Side Press

Plate Raise

Bradford Press

Bench Press

Incline Press

Floor Press

Bent Row

Plate Raise

Bradford Press

Pushups – crossover, plyometric, offset

So if I wanted to create a lower body pulling workout I could do something like this:

Focus Lifts (13 sets)

Hang Clean 50% 1rm 5x5

Squat 50% 1rm 8x3

Supplemental Lifts (13 Sets)

Glute Ham Raise 4x5-7

Reverse Hyper 3x15-25

Bent Row 3x5-7

Chin From the rafters 3x12-15

Perform with minimal rest (30-60 seconds)

You could then finish off with an exercise for the Biceps and some Ab work and call it a workout.

Obviously, If you just purchased a Rope and Weight set some of the exercises, like bench presses, may not be possible. In this case you could substitute some of the pushup variations or a floor press.

Another issue may arise with squats. You could clean the weight to the shoulders and perform front squats, or you could jerk it overhead and do back squats. In the beginning form on all exercises may be tough so a lightweight will be necessary. The weight, however, will always be a little light until you can acquire a squat rack. This is OK. It is not about how much weight you lift but how you lift the weight. Coming from a powerlifting background it took me a while to accept this. Focus lifts are trained using compensatory acceleration. This means that you focus on accelerating the weight through the range of motion. Using this method it is possible to generate more power, our primary goal, with a lighter weight than is possible using a heavier weight. For more on the percentages see the Micro Muscle Lab series by Coach Korfist. This also explains the low percentages selected for the clean and squat in the previous workout example.

After the weight training section of the workout I would finish with some non weighted GPP like:

Jumping Jack

Shuffle Split

Burpee

Mountain Climber

Start with 2 sets of 30 seconds. Perform in a circuit with NO rest. Train following the 60% rule and build over time to 8 sets of 30 seconds.

The Garage Part I

The Garage

By Alex Vasquez

There is a spirit which lies within each one of us. It is a creative burning drive to be unique, exceptional. At the heart of this Spirit is the firm belief that greatness lies deep within each of us. This greatness is something that we are born with. A pathway to greatness exists. There is truth. A magic elixir. A way for everyone, regardless of sex, race or creed to achieve more than they ever thought possible. This is the belief that all things worth having are worth working for. And once people come to accept this they will also come to see that all things are possible.

And so our journey begins...

This series is intended to help beginning Renegades get a foothold in what seems to be an incredibly complex way of training.

The pathway to greatness does not require money. Hard work is the cornerstone of achievement. Hard work also forms the cornerstone of all Renegade Training programs. If you train hard and smart you will achieve.

Performance Training does not require access to huge, pristine training facilities. No need for multi thousand-dollar chrome machines. In fact there really isn’t a need for any machines. A couple would be helpful but you can begin your own garage gym for under $200, if you search around you can start for under $100. No start up fees, hidden costs or cancellation charges. Despite working as a trainer at a couple very nice fitness centers I would never train at one. I have been training in my garage since I began and I love it. I would venture to guess that most of my fellow colleagues are also garage trainers. Why?

In an article Louie Simmons wrote he stated that the first thing a gym needs is... a cable crossover... er I mean Attitude. Yes ATTITUDE. This is a quality that is lacking at every fitness center I’ve ever visited. You can’t use lifting chalk. Trainers are always telling you that what you are doing, be it squats or the unusual Turkish Getup, is dangerous. You have to wait to do your squats behind some moron doing barbell curls in the squat rack. You get stuck watching the hot fitness chicks in spandex doing the, well, their whole workout. Then you have to somehow muster up some intensity while listening to Brittany Spears. It’s enough to make any serious strength and power athlete want to quit training and start sweating to the oldies.

What you are left with is either finding a small hard-core gym or starting your own. I started my own. I call it The Garage. Cold dusty cement floors. Plenty of room for overhead exercises. You can do chin-ups from the rafters. You can listen to the music you want as loud as you want. Hell, the wheelbarrow is already out there. You can even decorate your gym (no pastel colors though). I have some inspiring photo’s of people to help get me going, like Louie Simmons squatting 900 lbs or a ripped and freaky Lou Ferrigno. The garage presents an unbelievable opportunity to create your own piece of Renegade heaven filled with as much attitude as you can muster.

Remember the first thing your gym needs is free.

Since I mentioned music earlier I wanted to add my favorite workout albums, in no particular order.

Tuesday, September 21, 2004

Goldbergs Bill Star program

his is a great program for beginners. Its not scientific. But it works.

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

Do this and quite worrying about all of the elaborate programs. Bench, Squat and pull. it will lay the best possible foundation. The best thing that ever happen to my training was reading this program by Bill Starr in Muscle Media 2000 around 1995.

Wednesday, September 15, 2004

Carnal Salvations "A Treatise on The Lifting of Heavy Iron"

A Treatise on The Lifting of Heavy Iron

By Taylor C. Wilson

Caveat: I’m a nobody in the irongame. I don’t think I know anything, I just want to share what little I’ve learned with people who haven’t learned it yet. The following is mostly for newbies. Read it, or don’t. If you do, you’ll probably get something out of it regardless of your experience level. A lot of it is shit I’ve written about before. It’s poorly written, and full of errors. It’s 6:30 AM as I write this, I’ve been up all night fucking, but somehow ended up in front of my computer smoking Djarums with this bullshit filling the screen. The following is not a scientific study, it is by no means comprehensive, and is the opinion of a 19 year old powerlifter. What follows has been gleaned from personal experience and conversations within individuals much smarter and more experienced than myself.

Part 1: The Nuts and Bolts: It ain't about biology

The road to massive strength is perilous, and many lack the heart trek down the path to real size and power. They don't have the guts, the balls, the will. If you want to get strong, you need to make a commitment to yourself right now. A commitment to give it your all. A commitment to be tenacious, to let it all hang out in the gym. Lifting heavy weights is a microcosm of the world as a whole. You get out what you put in. There are up's and downs. Somedays you're a god of steel. Otherdays you're a piece of shit who needs to go flog yourself with a phone cord for doing so fucking shitty in the gym. What matters is that you put in the hurt. Don't forget the commitment you made to yourself, and always remember that each time you set foot in the gym is a chance to get bigger, stronger, and more powerful. Do what you will with that opportunity. One thing you must never, ever do, is underestimate yourself, or what you can achieve if you really give it your all. It sounds trite, but it’s true. Aim for the stars, and if you put in the effort which such lofty goals deserve, you will likely be successful. Or if not, you will find yourself far beyond where you might have ended up had you settled for more mediocre goals. People will doubt you, put down what you do, but you can’t let that shake your confidence. Regardless of who you are outside the weight room, you absolutely must believe in yourself when it’s time to get down to business. Your resolve in your abilities must be solid. You are there to lift things that you couldn’t lift before. The power to change your body, and who you are is (quite literally) in your hands.

Ok, inspirational self-help bullshit aside, you're gonna miss workouts. Oh well. That opportunity is gone. Forget it, and get ready for your next session. The same is true for workouts where there is just no gas in the tank. I have weeks where I miss weights 50-100lbs under my max. It happens. I get a bit down about it, but you can't let it get under your skin. It's simply the nature of the beast. You take the good with the bad. Savor your victories in the gym and do your best to put your failures behind you.

If you've made an honest commitment to getting big and strong, it means you're going to have to make some sacrifices to accomplish that goal. It might mean missing a night out with some buddies because you have to deadlift the next day. It could involve getting up early to lift before work, or missing some time with the Mrs. to get to bed early so you can get enough rest. Take a look at your lifestyle and pinpoint the things that hinder your training. Early on I realized that my use of hallucinogenic and dissociative drugs would make it impossible for me to train seriously. So that had to stop. A more common hinderance is habitual alcohol use. Alcohol has the potential to completely ruin your training. Now, don't get me wrong. I'm not recommending you go XstraightedgeX. Up until a few months ago, I was a two-pack-a-day smoker in addition to my marijuana habit. I decided to quite smoking, mostly because I was already in terrible shape and smoking made my condition even worse. Ok, really it was because I couldn't afford, but fuck off. As of late I've cut way back on my pot smoking (once again mostly due to financial constraints). But the point is, I am continually fixing parts of my life that don't fit in with my goals in the gym. Recently I've been working on getting into better shape, so that I can work harder and longer with heavy weights. It's a real challenge for me because I am a fat slob. But when I am huffing and puffing, I remind myself of the commitment I've made, the time, effort, pain and heart I've poured into accomplishing what I have. It's way too late to turn back, the only direction to go is forward. Even if it's challenging as hell. So I urge you to take a look at you ownr lifestyle. First identify potential roadblocks on your way to accomplishing your goals, then decide how important those roadblocks are to you. Run a cost/benefit analysis. More and more for me personally, no roadblock is making it past the quick pro/con check. I enjoy my old vices less and less because of how they negatively impact my training. Remember though, that while you must make sacrifices, that you should lift to make your life better, not live to make your lifts better.

Part 2: Recovery

Some of you are surely wondering why I've decided to put this ahead of the training section. The answer is simple: training information is everywhere (in fact there is too much information on training) while solid, reliable info on how to recovery properly from demanding workouts is difficult to find. The better you can recover from your workouts, the harder you can train, and the stronger/bigger you'll get. It's important that you take your R&R very seriously, just as seriously as you would your training itself. It's easy, once you know how the game is played.

Food! Eat for fucks sake. Probably the best way to improve your recovery is to increase your food intake. Despite what Flex tells you, the road to bulk is not paved with tuna and oatmeal. Eat like you mean it. I often times eat more in one sitting than a crybaby "hardgainer" eats all goddamn day. When choosing what you eat, the first thing you want to look for is a protein. The more the better. Don't worry about 1 gram per lb of lean mass or any of that bullshit. Chances are if you're reading this, you're not at a level where you even need to consider that. Just get as much protein as you can, especially animal protein. You know like pieces of dead animals. Don't be afraid of fat and carbs either though, those will make you bigger. Here is a partial list of what I consider Growin' Food:

Corned Beef Hash (the grocery stores answer to Anadrol 50)
Chicken (fried, baked, BBQ'd whatever)
Beef
Pork
Fish
Mac and CheesePizza (especially with lots of meat)
Burrito's
Potatoes (mashed, au grattin, red skin, golden, whatever, just shove them down your gullet)

More or less, if it's full of protein, fat and carbs, you want it in your belly.

If you happen to be a skinny fuck naturally, then you can go even crazier. Eat a pint of Ben and Jerry’s before you go to sleep. Set your alarm for the middle of the night, get up and down a pre-prepared protein shake and go back to bed. Most ectomorphs who think they're eating a lot aren't eating enough to feed a gerbil. Eat as much as your budget will allow you to. If you have more or less unlimited access to food, eat until you feel sick. When you don't feel sick, eat some more. I'm dead serious. This is especially true if you’ve got a lot of Growin’ Food handy.

The second most important factor in terms of recovery is sleep. Sleep as much as your schedule will allow. If you can get away with sleeping 10 hours a night, fucking do it. If you can catch a nap during the day, take advantage of it. It's not a waste of time, it's not lazy, it's a great way to let your body recover and build some goddamn muscles. Sleeping is a productive activity for a serious lifter. A two hour nap will do you a lot more good for your training than watching the VMA’s or whatever trash is on TV. A few simples tips on sleeping:

A. I find playing some relaxing music when I lay down for bed helps me fall asleep faster. I prefer to listen to jazz or light classical, but new age, trance, or whatever chills you out will be just fine.

B. Make sure the room is fucking dark. As dark as you can get it. For years I slept with a light on, and was amazed how much my rest improved when I switched to a pitch black room. It'd be worth your while to invest in some heavy curtains, or at least nail a blanket over your bedroom windows.

C. Relaxation/breathing exercises, while massively femmy, can be a good way for an overworked, stressed lifter to get some rest. I find something as simple as taking deep breath, trying to empty my mind and focusing on my breathing to be very relaxing and helps me get to sleep more quickly.

D. One of the only supplements I hold any stock in is ZMA. It's not the test boosting super-vitamin cocktail it's advertised to be, and drug store vitamins work just as well as fancy supplements. But I do find that taking some zinc and magnesium before bed tends to lend itself to a deeper, more restful sleep.

Recovery workouts or “active rest” are another awesome way to bounce back from demanding workouts. I prefer to use Jumpstretch bands for my recovery workouts, but any light load will work. The basic idea is to do some high rep work to get some blood into the sore/worn out area. For example, a few hours after a hard deadlift session, I might do 4X20 doing "band goodmornings" (one end of the bands around my neck, the other under my feet) with very little rest between sets. Or I might do band tricep pushdowns for 100 total reps after a heavy bench day, band rows after heavy upper back etc. These workouts SHOULD NOT be challenging in the least. They should be easy, but you should feel a slight "pump" in the targeted region. As I previously mentioned, bands are excellent for this type of training, but an empty bar, light DB's or whatever else is just as effective assuming the amount of resistance is low enough.

One recovery method that never fails to make people think I'm nuts is the contrast shower. These are uncomfortable experiences, and for that reason I personally use them sparingly, but they are very effective. Set the shower as hot as you can handle it and let the water run over you for a minute or so (I usually focus on my lower back/hams as this is the area I punish constantly), then switch the water to as cold as you can stand it and let that run for about 30 seconds, then predictably, back to hot. I like to do 4-5 cycles through hot/cold. I usually start with warm/cool and end up with fucking hot as hell/surprised ice isn't coming out of the showerhead. This shit sucks, I'm not gonna lie, but it is exceptionally effective.
If the contrast shower is a bit extreme for you, heat on it's own seems to help a bit too. A very hot shower, lounging in a hot tub or sauna, or even using a heating pad (once again, especially on the hams/low back) have all had positive effects on my recovery. One method I tried recently and enjoyed quite a bit was creating my own po’ college student version of a hottub/sauna simply by drawing a super-hot bath, and pulling the shower curtain (on the outside of the tub remember). I got to relax in some hot water (I recommend regularly adding in more water, as hot as you can handle it) and the curtain was enough of a barrier for some steam to build up.

A vigorous massage, even by an untrained individual will also help speed ones recovery along. If you have to rely on a weak handed, non-professional, try looking into a massage tool (and not the kind your old lady keeps hidden under her panties).

If you find yourself sore when it comes time to train again you have two options A. Don’t train/go really light or B. Deal with it and get to work. 90% of the time I would advise picking the first option, especially if you are new to lifting. However, as you become more in tune with your body and your training there will be times where you choose to push the envelope and train anyhow. Try the following in that sort of situation: Take some ibuprofen, stretch/warm-up more thoroughly than you would normally, and apply liberal amounts of Icy/Hot, Bengay, Jacks Blue or Pink Heat or any other topical analgesic to the area that’s causing trouble.

Part 3: Training

Probably surprising to you, is that training is a lot simpler than you've been led to believe. Training is a fairly straight forward thing for all but the elite. Consistency is the key. Being in the gym on your scheduled workout days, training hard and heavy. Training can be broken down simply enough that even somebody who's never touched a weight in their life could figure out how to get strong. Here are the fundamentals of getting big and strong, so pay attention:

1. Train using multi-joint, "compound" lifts that involve a lot of muscle groups. These are the core of any effective routine. Particularly the "Big Three", the lifts contested in powerlifting meets. The squat, the bench press and the deadlift. There are multitude of other great lifts like bent over rows, chin-ups, overhead presses (standing, seated, barbell, dumbbell etc.). A list of all the useful exercises is far outside the scope of this writing, so I'll leave that for your own discovery. When trying to choose what exercises to include in your routine ask yourself some questions, such as:
-What am I trying to accomplish by performing this lift?
-What is the likelihood of this lift improving what I want it to?
- Is the exercise “safe”? (Yes, training your lower back is safe)
-Is the lift redundant? (Are other lifts doing the same thing as well or better already?)

2. Lift heavy. Put some weight on the bar. I personally prefer to do 1-3 reps on my main lifts (the squat, bench and deadlift). For a novice, 5 reps might be a better starting place. Lifting heavy is hard, and requires a lot of mental toughness. But it's the way strength is built, so butch up and get ready for your worksets to feel like they’re going to smash you right through the gym floor.

3. A major reason a lot of people fail to make gains is that they don't add weight to the bar, or struggle to improve. If you did 200X3 on the bench last week, try 205X3 this week, or 200X4. Even 201X3. Some weeks this won't happen, you won't be able to improve. Some weeks you might even have to take a step back and take it easy that workout. On the flip side, there will be days were you are “on” and will find yourself smashing huge PR’s left and right. But you must always be looking forward, you must always be striving to do more than you've done before.

4. Keep it simple. The most common mistake beginners make is wanting to do 50 sets on 100 different exercises six days a week. That's a quick way to accomplish absolutely nothing. Stick to the basics, and add in some assistance as you see fit. It's entirely possible to get strong doing 3 different lifts per session, three times a week. If you choose the right lifts and work them hard. Especially if you are new to lifting weights.

5. Put out. This is harder than it sounds. Talk is cheap, really pushing yourself is fucking hard. So learn how to do it. It'll take some time, but eventually you'll learn how to push beyond what you thought you were capable of. Really heavy sets often come down to your will vs. your body’s desire to give out and the lingering fear in the back of your mind (which you must do your best to abolish on a permanent basis). Big lifts don't just occur, you have to MAKE them happen.

6. Don't train until failure all the time. It's usually best (especially for a novice) to leave a bit in the tank. If you squat 315X3 and think you could go for a fourth, don't. There are times where it's advantageous to push yourself to your absolute limits, but doing so on a weekly basis will quickly lead to burnout, and probably a regression in training poundages. Your body is only capable of so much, even if you followed the above advice about recovery. This is especially true on assistance work. There is no sense in going buck-wild on some DB presses after you've already done your heavy bench presses. Training should be difficult, but everyone session shouldn't be nightmarish battle between your mind, your body and a piece of heavy metal.

7. There are a bunch of muscles regularly neglected/undertrained by the uninitiated. What’s unfortunate for them is that these are the same muscles that are chiefly responsible for great strength. They are: The lower back, the hamstrings, the hips and the glutes. Training these muscles should be of primary importance in your lifting routines. These muscles are trained (generally) with heavy deadlifts, squats, goodmornings and all the variants of those lifts.

8. Put your ego aside, and learn how to perform the lifts with good, rock solid form. This is especially important for the novice, but even seasoned lifters need to spend time improving their form. If you’ve never lifted before, your main concern should be learning how to execute the important lifts in the proper fashion. As you advance you may find (as I have) that on certain lifts you actually get better results by “cheating” a bit. I do my rows in a semi-sloppy fashion( I “cheat” with my legs and back slightly at the start). This isn’t the textbook way of doing them, but it’s what’s made my back way bigger and stronger.

I have a very simple, basic way of training. It's worked incredibly well for me, and a number of others who've given it an honest try (including at least one woman). Here is the very basic skeleton of how I set up my workouts:

Main lift, usually squat, bench or dead, sometimes a variant there of, such as close grip benches, or deadlifts off pins. I work this lift HEAVY 1-5 reps.
Heavy Assistance. Generally my heavy assistance is a variant of the main lift. Stiff legged deadlifts for example on deadlift day.

After those things are out of the way, it's time for some lighter assistance. Consider the lift you're trying to improve, and also what your individual weaknesses are. You want to cover all your bases by training all the muscles involved in the main lift, but also hit your weak areas especially hard. Here is a super-simple bench workout for somebody with weak triceps:

Bench Press 5X5
Close Grip 3 Board Press 3X5
Incline DB Bench 3X6-12
Tate Presses 3X8-12

This example also illustrates the nature of the main lift/heavy variant idea I usually work off of. The longer you lift, the more liberty you can take w/ adding in extra sets, exercises etc. If you're a total greenhorn, keep it as simple as possible, and remind yourself not to over do things. Below is an example of a three day, powerlifting style split I’d recommend to a novice lifter. It’s written exercise first, then sets (which may be a range) then reps (which might also be a range). Here it goes:

Day one: Deadlifts
Deadlifts 5X5
Stiff Legged Deadlifts 3-4X5-8
Bent Over Barbell Rows 4X6
Shrugs 3-4X6-12

Day Two: Bench
Bench Press 5X5
Skull Crushers 3-4X6-8
Overhead Press (seated, standing, dumbbells or barbells) 3-4X6-8
DB Bench Press 3X8-12
Add in an assistance lift for what you consider your weakest area

Day Three: Squats
Squats 5X5
Front Squats 3-4X6
Whatever ham/lowback/quad assistance you’d like, but keep it limited

The above is but a template. An idea of how somebody like me, might lay out a routine for a new lifter interested mainly in size and strength. It can be done as written, but as with any routine, one must consider their own strengths/weaknesses, what lifts they like to perform, what rep range works best for them etc. As a beginner, you might not know any of those things and that’s fine. But as time progresses, you will want to customize any routine you use to suit your individual style and needs.

One thing you will encounter, if you haven’t already, is the dreaded “plateau”. This is when a lifter stops making gains. I’m not talking about a bad day or even a bad week in the gym. If you’re relatively new to lifting and you haven’t made any gains in three weeks or so (and all other factors are similar) then you’ve probably hit a plateau. So, what to do? First take a week or two off. Then it’s time to bust a plateau’s ass. The key to fresh gains is to do something different or new. There are a number of ways of going about this, and they can be used in tandem. The first is to raise or lower your overall volume. If you’ve been doing heavy triples on the bench, go up to fives, or even up into a much higher rep range and work your way back down. Or try adding in an extra set on the key exercises here and there. You could also gradually introduce a few new assistance lifts into your workouts. Similarly, if you’ve been really busting your sack in the gym, hitting a lot of exercises hard and heavy, the solution might be to drop an assistance exercise here and there and cut back to a very simple, low volume routine. Another option is to change the lifts you are doing. If you’ve been using Romanian deadlifts as your DL assistance, try switching to stiff legged deadlifts off a platform. Or if you’re stale on the bench press, do some close grip benching for a few weeks. Those are only examples of how the situation might be handled, but I’m sure you get the idea.

Another aspect of training that is absolutely not up for discussion is keeping a workout log. I don't care if it's loose-leaf paper or a book bound in human flesh with paper made of the pulp of Californian redwoods. Just write your fucking workouts down somewhere. At the very least keep track of the weights, sets, reps, and exercises you perform every workout. You should probably date the entries as well. Many people like to keep track of other information also, like time of day, how they felt at the start/end of the workout etc. Keep as much information as you’d like. However you must, MUST keep track of what lifts you've done, and what weights sets/reps you used. This not only allows you to track your progress (and thus see what works for you and what does not) but is also a key to progression. How are you going to lift more than last week if you don't know what you lifted last week? Eh? In addition, it can be a kick to look at old training journals and marvel at how far you’ve come. You’ll find yourself “did I really used to use X weight for close grip benches?!”

The last issue regarding training I want to cover is that it is absolutely essential that you as a lifter set goals for yourself. If you bench 185lbs, start thinking about what you need to do to bench 225 (two plates per side). Once you bench 225, it's time to set another goal. In the past I've done things to remind myself of my goals, like posting signs in my basement gym with the numbers I want on them. Generally in a place where I will see them before performing the lift (perhaps directly opposite my bench, so when I sit down to get ready to set up, I have to look at that number). I also have found that posting pictures of those who lift much more than me, not only keeps me humble, but helps inspire me to pursue my goals with tenacity in my lonely basement gym. In addition to these short-term goals, start thinking about where you'd like to be six months. How much more do you want to be squatting in a year? It's important to have both types of goals. Your short term goals are stepping stones to the big PR's that you dream about. Set your short-term goals in such a way that you can reasonably achieve them, and set your long-term goals high. Never sell yourself short.

Once you set a goal, do whatever it takes to keep that number in the forefront of your brain. When you drift off into a daydream at work or school, you'll no longer be wondering if Brittany shaves her pussy or what car goes 0-60 the fastest, instead you’ll be fantasizing about hitting that big squat you've been working so hard for. One way of speeding along progress toward your goals that is not only effective, but fun, is setting up a friendly bet/competition with a fellow lifter who is of your approximate strength. In 2003, I made a bet with an older powerlifter that I could out-total him at an APF meet in mid-December. I trained hard for that meet, and when I felt like slacking I thought about that old bastard beating me, and everyone who doubted me getting to laugh in my face. I didn't live up to my goals for the meet (I expect too much of myself a lot of the time), but I did get a hell of a lot stronger, and I won the fucking bet (and got some cash, and more importantly got to ride a 36 year old man like a pony). Currently (Sept. 04) I have two bets going: One with a grip freak (if he can lift 700lbs with one hand on a special grip-apparatus before I can deadlift 700 the real way) and another with a guy I tied with on grippers at the Michigan Grip Championships (whoever closes the hardest gripper at the Nov. 04 grip comp). Both of these bets have spurred me on to accomplishing what were already goals (pulling 700, closing the #3+). In fact, my gripper strength has taken way off (I’ve actually closed the #3 once). My deadlift is still sucking, but I'll own his ass yet. Just watch.

Part 4: Supplements

Supplements by and large either A. Don't work at all or B. Don't work nearly as well as their ads promise. My advice for anyone who's been lifting for less than a few years is to completely ignore supplements. You don't need andro, you need to lift some fucking weights and eat some growing food. The only "supplements" I use are whey protein (it's just protein, it's just easier to blend up a shake than cook a steak sometimes), a simple grocery store vitamin, and additional vit c, zinc and magnesium. An extra b-complex vitamin might also be worthwhile, and I may try that in the near future. No creatine, no 1ad, none of that shit. Just food and vitamins. If you're looking for the newest supplement to give your lifting a boost, first kick yourself in the ass for trying to find a quick fix, then remind yourself that getting strong takes hard work, a lot of dedication, and that there are no short cuts. Spend your creatine money on some more food or 45's. If you’ve been lifting for a while, know all about what it takes to get strong, and have some cash to burn, go ahead and try out some supplements. Hopefully you’ll have better luck than most.

The only other information I’d like to add is regarding the use of pre-workout stimulants. My use of such products has been limited to ephedrine and caffeine (and combinations of both). I find them to be very useful on days where I am lacking proper sleep, or for workouts which are of particular importance. I do advise however, that you use stimulants pre-workout sparingly, as they pose some health risk, and can contribute to overtraining (this is advice I should take myself).

Part 5: What Lifting Can Do For You

Ok, so now that you know that getting strong is hard, and it hurts, and takes a lot of time, and a lot of guts you probably don't have, you might be asking: Why should I bother? Well assuming being huge and strong isn't enough of an answer (I can't imagine), let me tell you my story. Five years ago I was a chubby piece of shit with no self esteem, no motivation, and no self discipline. I hadn't done anything even close to athletic since fucking tee-ball. I played n64 and ate Doritos all night. One day my dad came home with a tiny Weider bench, 150lbs worth of standard plates, a shitty bar and a couple little plate loaded dumbbells. I had no idea at that time, but the chincy weight set sitting in the laundry room was going to change my life. I had no clue, that the piddly pile of iron by my moms ironing board was going to transform me completely. In truth the transformation took years, and didn't really start until I was about 16. But the seeds where planted with that Weider bench (that I still own, I have a serious sentimental attachment to it). Pretty soon I started to grow. And not like I'd grown before, not the Doritos congealing around my fucking belly. Every week I would put more weight on the bar and make it happen. Every week I bettered myself. Pretty soon I learned if I lifted every time I was supposed to, and put my heart into my workouts, I could get stronger even faster. In short order, people I hadn't seen in a few years no longer recognized me. This is a journey I'm still on you see. My training is still paying dividends way beyond the physical. I've always struggled with being overweight, but while I'm still fat, I'm jacked, and stronger than almost everyone I meet (excluding of course, when I am in the company of other powerlifters). I'm not tooting my own horn, that's a fact. It's something I worked my ass off to do. Working out gave me the confidence I never had. Lifting has taught me more than any book, summer job, or school teacher ever managed too. Lifting taught me that I am capable of accomplishing what I set my mind too. I remember when I was 15, watching UFC and hearing that Kevin Randleman could squat 600lbs. I was in awe of that weight hoped that someday, I too could squat 600lbs. Four years later, I am a 700lb squatter. Lifting taught me what self discipline was: hauling my tired, ragged ass into my shitty basement gym so I could pump some iron to accomplish something I'd promised myself I would do. Thanks to the lessons I learned in the gym, I went from being a highschool drop-out, to being on the Deans’ List. The point I'm trying to make (underneath all that sentimental bullshit) is that heavy lifting is one of the greatest things a man or woman could ever do for themselves. If you put in the hurt, the returns will be greater than you can yet imagine.

Section 6: Carnalisms
There are two topics I’d like to cover here because I have no scientific evidence to back them up. They are however, issues I feel strongly about and would like you consider with an open, unbiased (as possible) mind:
1. Marijuana: I believe that occasional marijuana use can actually help a lifter. Pot is relaxing, and we’ve already established that relaxation is a good thing for a serious lifter. Weed also greatly boosts the appetite of most who smoke it, and we all know more food=good. Marijuana is also useful in getting to sleep, especially for somebody dealing with a lot of stress in their everyday life. Habitual marijuana use (which I’ve been guilty of) will however, fuck up your training. Not because it lowers your test or any such bullshit, but because it will indeed as you’ve been taught to believe, lower your motivation. When I have a fat sack of weed in my drawer, it almost always corresponds with a decrease in the frequency of my training. Let me leave you with this, those of you who yet believe Marijuana is some sort of Green Satan that plans to turn you into a vegi-leather sandal wearing freak with no testosterone: the night before I squatted 700 I was up until 5 AM smoking a boatload of kind cheevas. Food for thought, eh?
2. Sex: A lot of old-timers will have you believe that spilling your seed will somehow pussify you instantly. This is true of the time immediately following sex, and for that reason I choose to abstain from sexual activity prior to any heavy lifting session I might have planned for the day (generally). However, I still feel sex has a lot of benefits for the serious lifter. For one thing, it’s excellent active rest for the entire body. A good hard screw is effectively a recovery workout for your entire body. I know my poor, abused posterior chain tends to feel a bit better after romp between the sheets. Secondly, sex can be (as previously mentioned) extremely relaxing. Relaxing, of course, is good. So please, do away with notions of sperm being the secret to your strength, and go fuck your ass off (credit for that phrase goes to Leather Strip)

Section 7: Excuses

Here are a few of the most common bullshit excuses I hear in regards to lifting:

1. I have no time: I lift with people who work 60 hours a week and have a family, if you’re less busy than that, you have no reason not to train. If you can’t find 3 hours a week to devote to training with heavy weights, then perhaps you had better take a look at your life as a whole. People make time for the things that matter, you follow?
2. I am small and weak: Yes, you probably are, and you shall remain that way unless you start heaving some heavy iron and pouring some growin’ food down your fucking throat. Throw any notions of being a “hardgainer” out the window. We’ve all got problems. So work around them, and start down the road to not being so skinny and weak. That is, by lifting heavy and eating a lot.
3. I am too poor: I’d like to begin by saying that a barbell with 300lbs of plates can be purchased for a tad over $100 at most sporting goods stores. So start scrimping and saving. You can also go over to your local army surplus store and buy a large canvas bag for about $15 dollars, and a few hundred lbs of sand from anywhere (shit you could steal it if you wanted) for a few bucks. Now put the sand in some trash bags, duct tape them shut, put them in the canvas bag, and duct tape it shut. Bingo, there is your new training tool. Carry it, press it, lift it, bear hug it, deadlift it, do whatever you want with it while you save up for your barbell. You can also begin a regime of body weight exercises while you are scrounging for the money to buy your weights (really, how long can it take you to put together $100?). Also, if you attend a highschool or university, there is a really good chance you have free access to some facilities in which you could do some lifting. Shitty or not, something is better than nothing.
4. I want to look like a skinny faggot: You should have stopped reading this when I wrote that shit right at the start about commitment and getting big you dicksucker.
4.A I need to look like a skinny faggot to get girls: If you’re relying on your appearance entirely to get you women, then son, you ain’t got no game. I’ve said it before, and I’ll say it again, I got girls even when I was a fat, transvestite looking 13 year old with Dorito belly. If you can’t get laid, you’ve got other problems besides not looking like a lily livered homo.
5. I have an injured such and such: If you have a real injury, go see a sports doctor. You should do this, because chances are you’ve been mislead by some health professional, and that has set you up for a life of sedentary wimphood. Chances are, not only would you not injure yourself by lifting weights, but it may very well help correct whatever problem it is you’re experiencing. I can’t stress enough however, if you have a pre-existing injury, consult a reputable, well informed professional in the field of sports medicine before you start lifting heavy.