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These are the Straight to the Bar Articles - helping to explain what to do, why, and when. Dive in.
My Home Gym Story
posted by Conor Doherty
Filed in : Articles
Tags : bands, beginner, history, home gym
I'm not about to go trashing local and commercial gyms here because I think anyone that's going to take the time to go and exercise and do something great for their bodies and their health is a great thing. If you like going to the gym and are experiencing great results, then keep it up.
But if you're finding it tough to get time to work out or you're frustrated that every time you go to use something it's taken, then maybe a home gym is in the cards for you. I really couldn't stand it when guys would be using a piece of equipment and would take 5 minute breaks between each set to talk to their buddies. I'm knowledgeable enough to find something else similar to do when that happens but not everyone is.
So I finally got tired enough of paying gym memberships and always having to wait to use certain equipment and started collecting equipment that I could use at home. The gym I have now, in my opinion, is perfect but it didn't come all together right away. Unless you have a bundle of cash to burn it takes a bit of time to build up a collection of all the equipment you need.
Here's how I started: I bought dumbbells and a bench.
Quael dich, du Sau! (Talent Alone Means Nothing!)
posted by Maik Wiedenbach
Filed in : Articles
Tags : bodybuilding, sports psychology
The above saying could be loosely translated as "make yourself suffer, you piglet". These wise words were spoken by Udo Boelts, the gentlemen on the right, to his teammate, Jan Ullrich, wearing the yellow jersey during the 1997 Tour de France. The roles were pretty clear, Ullrich was the captain of Team Telekom and in command of the tour. Boelts, on the other hand, was his assistant, his job was to get him over the Alps and safe to Paris.
Boelts was a worker on the bicycle, Ullrich had more talent than anyone else during the last 50 years. But in terms of mental toughness and work ethic, nobody could touch Boelts. So he felt entitled to scream at his captain when he appeared to not give it his very all.
The unorthodox strategy paid off, Ullrich ended up winning the tour.
My Full Body Workout Routine
posted by John Cammidge
Filed in : routines
Tags : fitness, muscle, routine, routines, strength
I am seeing some good size and strength gains with my full body workout routine and wanted to share with you why I believe it's such a great routine that will suit most lifters.
The Routine
I train 3 times per week, every Monday, Wednesday & Friday. My primary goal is to build muscle size and my secondary goal is strength, so the rep ranges & weight percentages change depending on the workout day. I perform 3 working sets of each exercise, well apart from deadlift where I perform one working set.
On Mondays and Fridays I lift lighter, approximately 70-75% of my one rep max for 10-12 reps until form failure, my rest times between sets is 3-4 minutes, depending on the exercise. On Wednesday I lift approximately 80-85% of my one rep max for 8-10 reps until momentary muscular failure. My rest times on Wednesday's are between 4-5 minutes, depending on the exercise.
Mondays
Deadlift: 1 set x 10-12 reps
Bench Press: 3 sets x 10-12 reps
Squat: 3 sets x 10-12 reps
Chin Ups 3 sets x 10-12 reps
Mid Rows 3 sets x 10-12 reps
Standing Push Presses 3 sets x 10-12 reps
Why I Started Training
posted by John Cammidge
Filed in : Articles
Tags : powerlifting, strongman
I have always looked up to my father, and during my summer vacations as a child I used to wake up with him at 5am to spend time with him. Every morning we watched those pointless infomercials all trying to sell the latest gadgets, tools and fitness products, we used to joke about how pointless and funny they were, but yet we still watched. I was always interested in the fitness products and distinctly remember this ab crunch machine, it was basically a red seat with two handles and it promised a six-pack in only 30 days or "your money back!"
The ab crunch machine is where it all started, from that point on I was bitten by the fitness bug. Although I was a little different, I was more interested in looking bigger and stronger compared to looking like a lean fitness model. So in the summer of 1997 at the young age of 12 I remember starting my fitness regime, I would run or cycle twice a week to keep up my fitness and to get stronger I did body weight exercises, such as pullups, press ups, sit ups etc. Doing this worked well, even at such a young age, but I quickly progressed and needed to take the next step - lifting weights.
So, for my 14th birthday my parents bought me something I had wanted since I started my fitness regime, a set of dumbbells. I was ecstatic, I had a set of dumbbells totalling 50lbs, I was finally ready to start lifting weights. For the next couple of weeks I read books on the many different exercises you can do with dumbbells, I must have tried 50 or more exercises, most of which I can't even remember. My favorite of all exercises was the dumbbell biceps curl, which I'm sure is a favorite for many young guys. I distinctly remember doing dumbbell curls twice a week in my bedroom, I remember curling 10lbs each arm for 2 minutes, resting for 30 seconds then starting again for another 2 minutes, I did this for a total of 30 minutes!
A Word of Advice for Training : The Importance of Fundamentals
posted by Justin Andrushko
Filed in : Articles
Tags : running, training
Over the past week or so I have gotten into a groove of watching youtube videos of strength and conditioning coaches training their athletes. One thing that has come to my attention is that in this day and age of training with all the "innovative training" and "functional training" methods out on the market today, it has really taken away from the fundamental development of athletes. What I mean by this is that trainers have outfitted their gyms with all these new training tools/fancy toys that supposedly give them an advantage over the competitors.
However, I see these tools becoming the standard to training which is extremely concerning for me considering that the use of these tools takes away from building a solid foundation of movement and strength.
If you are unsure about what I am writing about I will give you an example; the use of sleds, parachutes and other resistance running or even accelerated running tools on the market today should NOT be used on athletes that still need to learn how to run! You do not need anything but space to teach an athlete how to run properly, and even run an effective training session that will have excellent results. The truth is, only a very small percentage of people become 'experts' in movement (running, lateral movement, etc) and until someone becomes an expert the growth, development, and improvement of an athlete's running mechanics can and will improve immensely with just the training without the use of any tools.
Looking At ...
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links
During the past week we've discussed a number of great links; on Google+, Twitter, the Forums and so on. Here are a few of my favourites.
- Fitness gadgets like the The MOTOActv : as I haven't yet used this one personally, I was very interested to see the brief review on Before You Buy. An unusual device.
- Watching Formula One races online : last week we discussed the various ways to watch the Olympics online; this week we're looking for solutions relating to Formula One. If you're travelling, or the local coverage isn't available, a bit of streaming video is ideal.
- The Subwing : this is a very interesting bit of gear, that combines the feeling of flying with the fun of waterskiing. Watch the video and you'll see what I mean.
- Extreme cycling and jumping : During the week we saw some great mountain biking clips (particularly this one), as well as an incredible jump from more than 70,000'. Yep, 70,000.
- 'Cool hands may help people exercise longer' : on the 'unusual studies' side of things, this one is particularly thought provoking - the idea that some people may be able to exercise longer when their hands are relatively cool. No doubt there'll be a lot more to come on that one.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Looking At : Week Ending Mar 11, 2012
posted by Scott Andrew Bird
Filed in : Weekly summary
Tags : links, recovery
- Sleep devices like the WakeMate : in the discussion on 'Sleep as a Recovery Method', we noted several interesting devices and applications to improve your slumber. Of these, a standout is the WakeMate. Very interesting idea.
- The idea that exercise alters your DNA : although it's obvious that a little exercise has numerous physical benefits, it's great to hear that 'altering your DNA' is one of them. Fascinating study.
- Wolfram | Alpha Pro : I've been talking to several people recently about the best ways to analyse all of the health & fitness data being produced by devices like the FitBit, the Withings products and so on. A service that looks ideal for doing just that is Wolfram | Alpha Pro. Anyone here used it?
- How you'll be watching the 2012 Olympics : the 2012 Olympics really isn't all that far away, and I'm trying to decide on the best ways to watch it. Ideally it would include some form of 24hr streaming video that would cover all events at once (I can only watch one at a time, but I'd love to be able to choose which one that is). How's everyone else here planning to watch it? Any streaming services that look promising?
- Various medical discoveries, such as a way to block the body's response to cold : finally, we noted various medical discoveries throughout the week. This one - a way to block the body's response to cold - has massive potential.
NB : to see all of these as they appear (and to share your own thoughts on things), the simplest way is to follow me on Google+. You'll see these, and a whole lot more.
Shrugs - The Most Misunderstood Exercise in North America?
posted by Maik Wiedenbach
Filed in : Articles
Tags : bodybuilding, neck, thick bar, traps, yoke
Today's subject seems rather mundane..I mean shrugs, really? What is there to know? You grab the heaviest dumbbells you can find and perform short, jerky motions right?
Yes, that is pretty much how shrugs are done in every gym I ever set foot in. It's a pretty cool exercise, you get to move 5 plates on the barbell, make a lot of noise, enforce your tough guy image and, best of all you can't really mess it up. Or at least that's what people believe.
First of all, what are when people do shrugs they tend to think only about the small area that's actually visible toward the ears (unless you are Johnny Jackson, then that part is huge).
But if you be so inclined and look at the graphic, you will notice that the traps are quite big and cover a large part of your back.
Secondly, the traps elevate and lower the shoulder blades so the traditional way of rolling the shoulders back and forth is not a good idea. Get a feeling for moving your shoulder blades without engaging the arms. A good idea is to have a training partner touch you in the lower trap area while doing reverse shrugs at the lat pull down.
On a side note, I find this an extremely helpful technique with so-called out of sight muscles such as hamstrings, traps or midback. Studies have shown that each set becomes about 30% more effective, if we have the sensation of the touch on the working muscle. Quite neat.
People usually do not have any problems feeling the visible part of the traps, but that only a small portion of the muscle, as stated above.
When Do You 'Make It' in the Gym?
posted by Conor Doherty
Filed in : Articles
Tags : injury, muscular imbalances
Ya, it's a pretty big accomplishment and ego boost once you're able to bench 225lbs (that's two 45lb plate plus the bar), but it shouldn't be the only thing that these monkeys strive for.
There's more to working out than just putting up impressive bench press numbers. Here's a list of other numbers to strive for. When you hit these numbers, then you can consider yourself one of a select bunch that's made it in the gym.
Here's the list:
- Benching 225lb
I'll just get it out of the way. It's probably the exercise that's done more than anything else, the bench is always in use, and meatheads have a hunched look because of it. This is an awesome number, but make sure you hit the next number to even out muscular imbalances.
- 20 Pullups
This number has been up for debate around plenty of fitness forums. There are many "tests" around that say if you can do over 13 reps, then you're considered 'above average'. In my opinion, that's pretty good, but I'm not going by numbers that fitness guides are throwing out there. These are numbers that are going to put you closer to 'elite' status among your peers.
- Squatting 315lb
Ever see a guy squating 3 plates a side? Probably not. That's because they're over doing chest exercises instead. If you want strong legs, skip the leg press, put some weight on your back and squat. There's a reason powerlifting competitions don't include the leg press as an event. The squat is harder and you'll be a stud in the gym once you hit this number. Athletically, you'll also dominate because of the leg strength you've accumulated.
- Deadlift 2.5 x your weight
Ya, I put exact numbers for the other exercises, but when you consider bodyweight, it's tough for me to keep putting numbers that skinny runts will never hit. If you can put up 2.5 times your bodyweight, you've developed some serious strength. This is not just a leg exercise either, as you're working your hip extensors and overall posterior chain. This is another exercise, like the squat, that should be a staple in your program if you're looking to increase your overall strength and power.
The Iron Guru - Vince Gironda
posted by Maik Wiedenbach
Filed in : Articles
Tags : bodybuilding, intermittent fasting, low-carb, paleo
So today, I want to write about one of the forgotten pioneers of bodybuilding, who coincidentally, was almost as sociable as Mike Mentzer: Vince Gironda aka the Iron Guru. Vince, born in the Bronx, later settled in California and was one of the first trainers to the stars.
His clients were : Clint Eastwood, Cher, Larry Scott, Arnold Schwarzenegger and so on. But it wasn't so much his clientele that makes him remarkable, but his contributions to the sport which pushed weight lifting in a new direction. I just want to list the most important ones.
He was one of the first to develop a low carb approach to dieting, where he prescribed a whole eggs and lean meats combination along with some vegetables (pretty much a paleo diet).
Interestingly enough, he only proposed 3 meals a day and bridged the time in between with amino acid and liver tabs. I myself am a huge fan of liver tabs, its a convenient protein and vitamin B source and I feel my physique looks better and leaner when I use them. So this is more or less an intermittent fasting approach, as it has become popular today.
Even though he didn't like back squats, he used front squats in every workout as a hormonal optimizer in order to create growth in all muscle groups. This is something I have done with clients and I urge everyone to try. If you have a period of time where you can focus on your training and resting, up your calories by 10% and train your legs every time you go to the gym for 2-3 weeks. You will be very pleased with the results.
The bench press got no love from Vince, he felt it places too much stress on the front deltoid and doesn't develop a good chest. As a bodybuilder, I have to agree. The flat bench is very hard on the rotator cuff and front delts, while creating a droopy chest. I prefer the dumbbell version or the incline bench. For power lifting, that's a different story.
Vince also dismissed the then common notion of bulking for the sake of getting bigger as nonsense since it only led to fat gain. He was very much concerned with creating a physique as opposed to just heaping on mass (where has that idea gone??). I think the appropriate term for Vince would be "Physique Architect", he was very much concerned with a v-tapered physique. Vince was actually punished at a contest for appearing too "ripped" and was placed lower for being too lean ...(those judges later oversaw Lehman Brothers real estate portfolio).
In a way, I feel that Vince was too ahead of his time. In today's world he would have been a multimillionaire over and over.
Welcome to the Gymchats IV : 137 - 156
posted by Scott Andrew Bird
Filed in : Gymchats (formerly twitterchats)
Tags : bands, Google+, paleo, recovery
I've outlined the most recent conversations (the weekly Gymchats) below. First though, if you're not sure what they are (and how to take part in one), here's a quick summary :
The Gymchats are a mix of discussion and interview; looking at a different training-related topic each week. To take part, just add a question or comment to the main discussion thread (and the thread is announced in the newsletter, the forums and on Google+ itself - wherever you are, you'll see it).
NB : if you're a professional trainer, coach or athlete - and would like to share your experience with the fantastic audience here - I'd love to hear from you. Just post a comment below, or contact me privately.
Heavy Duty by Mike Mentzer...is it the Holy Grail?
posted by Maik Wiedenbach
Filed in : Articles
Tags : bodybuilding, fitness, Mike Mentzer, muscle
During his early career, he followed the school of Schwarzenegger and Weider, which was a high volume approach. This way of training brought him an immense amount of mass and density, as seen in the photo. After the infamous 1980 Mr. Olympia, Mike retired from competing and started researching training and nutrition.
In the late 70s /early 80s it wasn't uncommon to train 4 hours a day and consume 500 grams of protein a day (yes, I did follow this routine when I was 17...hey, I lived in rural Germany and there was no internet, so please forgive me). Unsatisfied with the gains of the average non-steroid assisted trainee, he became convinced that the majority of people were over trained and drastically shortened his and his clients' workouts. In conjunction with Arthur Jones, he created his system of High Intensity Training or HIT. Basically, the trainee trained infrequently, 3-4 times every 2 weeks and did only one set beyond failure. He also added drop sets, negatives, partials etc.
There are many variations of heavy duty training. Dorian Yates, who is said to have been a heavy duty trainee, used in fact a much higher volume than Mike Mentzer ever prescribed.
How To Do The Clean Pull
posted by Jason CSCS
Filed in : Articles
Tags : exercises, Olympic Weightlifting
Why Include the Clean Pull In Your Program?
Aside from being a fun lift, there are a few other reasons you will want to include this lift in your workout.
If you are looking to develop maximal power, I don't think you can find a weighted exercise to beat the clean pull. It is fast, fun, explosive, and works all the major muscles that help you jump higher and be more explosive. Training your explosive strength also trains your muscles to more readily activate the higher-threshold motor units. If you want to lift heavy, you are going to need them.
This one exercise can dramatically improve your power output giving you a greater ability to exert force at higher speeds. It teaches you to be explosive, working on the powerful triple extension of the hips, knees, and ankles.
This increased power is invaluable to every athlete, providing the explosiveness necessary to gain that important half step on the competition.
Athletes and non athletes alike will also benefit from:
- increased balance
- speed development
- increased coordination
- improved flexibility
- improved concentration and coordination
There is also the benefit of added muscle mass. The clean pull works every muscle in your posterior chain adding a great deal of upper body thickness, especially through the upper back and shoulders. This is perfect for both bodybuilders and athletes.
And of course there is the issue of safety. This is an extremely safe lift. There isn't an eccentric component, but because of the incredibly fast bar speed, you can't handle the same load as a deadlift or squat. Never will you have to strain to finish the lift like you would with the squat, bench, or deadlift. All in all, the clean pull has an extremely low injury rate.
How to Do It
Just like with every other exercise, there are going to be some differences and variations with technique. But what I have outlined here is a great starting place. Follow the instructions below and you'll have a solid foundation to build upon, plus you'll have a safe and effective workout.
Set Up
This may be the most important part of the lift because without a good starting position it's extremely difficult to adjust during the lift to get a good rep. Without the proper setup, you are doomed before the bar leaves the floor.
The setup for the clean pull is a lot like a deadlift, but with a few subtle variations. Let's get started. Since there's no better starting point than the ground, we'll start with the feet and work our way up.
Feet
Your feet will be flat on the floor about shoulder width apart, in the same position they would be if you were about to do a vertical jump. Your weight is evenly distributed throughout the entire foot.
With the bar resting against your shins, firmly grasp the bar with an overhand grip just outside your shins. When standing and still holding the bar, your hands will be on the outside of your thighs, just missing them.
Grip
There are two grips that you can use...
- regular clean grip
- wide or snatch grip
The 2 grips are very similar. The only real difference is how far apart your hands are.
The snatch grip is the wider of the two. Because it is so much wider, it requires more flexibility and will reduce the amount of weight you can lift. For simplicity, let's stick with the regular clean grip. It's the more common of the two. After you master the clean grip, the snatch grip will be an easy transition.
Straps are something to avoid at all costs, so adopting a hook grip will become essential if you want to move big weight. You might as well get started now while the load is light. It's going to be uncomfortable at first, so get use to it with light loads. Taping your thumb will help somewhat, and is totally acceptable.
To do a hook grip, you are going to take an overhand grip. First, you're going to wrap your thumb tightly around the bar. Then you will grip the bar and your thumb with the rest of your hand. Depending on the size of your hand and your comfort level, you may only get one finger around your thumb, but shoot for getting your first 2 fingers around your thumb, your trigger, and middle fingers.
Now that you have a firm grip on the bar, rotate your elbows outwards so they are in line with the bar. Picture your elbows pointing out towards the weights at the end of the bar.
Torso Position
The set up for the clean pull is a lot like the deadlift. The major difference is in your shoulder position. In the deadlift, your shoulders are either directly over the bar or slightly behind it. In the clean pull, your shoulders are in front of the bar. There are different schools of thought on this approach, the Chinese go with the frog stance so their shoulders aren't as far over the bar. I don't recommend this for anyone but the competitive Olympic lifter. Instead, you will want your shoulders to be well in front of the bar. Make sure to keep a flat back and your chest up.
Before you pull, take a deep breath. Make sure your shoulder blades are pulled back and your chest is nice and high. You are set, ready to begin the first phase of the pull.
How I Started in Weight Training and Bodybuilding
posted by 'Captain' Kirk
Filed in : Articles
Tags : bodybuilding, history
I started reading all the old physique magazines and focused on the life of the Austrian Oak, Arnold Schwarzenegger and the fellow bodybuilders that he competed against. His friend and fellow rival on stage, Franco Columbu became my role model. I am a natural ectomorph, small boned and short which was similar to Franco's measurements when he start weight training and bodybuilding.
I started lifting weights at the high school gym on a old Universal multi-station machine with my high school buddy. We also exercised in his attic with a plastic weight set with a basic weight bench.that you buy at the local department store. Unknowingly we were working out almost everyday of the week for 2-3 hours. Can you believe that?
I continued weight training with my buddy until I graduated and went to the Marines where I "sowed my royal oats", meaning I decided to start acting wild and careless - not focusing too much on weight training. My day consisted of my 8-5 job as a Motor Vehicle Operator (2.5ton military trucks) for carrying cargo and military personnel when training in the field.
Where It All Began
posted by Scott Andrew Bird
Filed in : Articles
Tags : history
As examples of all of the above (and to show just how transformative a regular dose of training can be), here are just a few of the many stories we've shared here over the years. How the journey really began.
- The Road to Strong (Davie Easton)
- My Weight Success Story (Dan Hardisky)
- Strength Training Changed My Life (Joe Hashey)
- A New Beginning (Kevin 'Sgt Sweaty' Miller)
- From Losing to Lifting (Marla Laubisch)
- How & Why I Train (Robert Lucarelli)
as well as a brief look at my own transformation.
Want more? No problem. We'll be publishing a few more of these stories over the next few months (and if you'd like to add yours, just let me know); a spot of inspiration for everyone who's just getting started. And if you are, welcome.
It really will change your life.
The Power of Transformation
posted by Scott Andrew Bird
Filed in : Articles
Tags : charity, giving
Combined with that feeling is the the incredible satisfaction associated with helping someone else - whether that's in the form of financial assistance, giving them a hand overcoming a particular hurdle, or simply showing them a new way of doing something. Anything at all.
A few of the ways I like to blend these are the ones I mentioned in 'Giving it Away' and 'Giving it Away II' : essentially donating pre-loved training equipment to those without any of their own. I'd love to kick that up a notch (particularly at this time of year), and add some other forms of assistance to that list. First cab off the rank is my favourite micro-lending service, Kiva.
I first came across Kiva back in 2006, after reading about Matt Frame's 'handcuffed swimming in Cambodia' record. It's a service which let's you invest a relatively small amount of money (typically $25, which is still $25, but is small for a business loan) in a business somewhere in the world. I say 'invest' because it's a loan - you'll generally receive the money in full, several months later.
If you've got an extra dollar or two and would like to check out the details of what they do (and how), come and join me at :
http://www.kiva.org/team/straighttothebar
And thank you. Watching someone transform their life is truly incredible.
Developing your Own Training Routine for Mixed Martial Arts
posted by Brett Kasa
Filed in : Articles
Tags : MMA
Mixed Martial Arts is such an intensive fitness activity in terms of both physical and mental exhaustion that one has to train extensively in a number of areas in order to be adequately prepared. One has to have incredible endurance, enough at least to stay up and alert at all times. Being able to aptly utilize brunt force is also a huge advantage, so one has to be able to strengthen his body to such a level that he can draw said force, and not only that, but he must learn to concentrate well enough to focus that force on a particular target. If you're enticed by the allure of Mixed Martial Arts and want to prepare yourself for the action by following an all-inclusive regimen to get your body up to speed, you'll need to do more than just train for the matches themselves. You'll need to amplify the strength and durability of your own body and mental state, and to do that you'll have to incorporate several different strategic areas into your training routine.
Run (Again and Again)
Anyone with severely restrained stamina is going to struggle performing moves in Mixed Martial Arts. The amount of physical strain placed on the body is intense, so much so that someone ill-equipped to endure such repetitious strain can be endangering his own health and well being by putting himself in the action front and center. Unless you're willing to improve upon your body's endurance, you won't be able to stay standing for very long, and it's quite difficult to accomplish anything with your back pressed down against the floor. To stay up and about, you'll need to endure some intensive cardiovascular workouts.Running is the simplest, most straightforward way to periodically increase your body's ability to endure physical strain over long periods of time. If you're unaccustomed to running for long periods of time unbroken by rest, you'll need to build your stamina up slowly at first before really pushing yourself hard. Start by running a mile or two every day until you're able to do so without ending up severely out of breath, panting, etc. Pushing your body further initially when it can barely tolerate a couple of miles of continuous running isn't going to do you or your training routine any favors. Once you've built up your endurance and can last for several miles rather well at a decent pace, you can begin pushing yourself harder.
Focus on running for as long as possible, as opposed to running really fast but only for a limited set of time. You're not training to break a marathon time record here, you're training to endure the tests required of mixed martial artists. If you wanted to break the world record at the Boston Marathon, your pacing is essential to follow and tweak, but here it is the strict amount of time you're able to last on foot that is of greater urgency. Pacing is important only insomuch as to not have your routine thrown out of whack (dramatically shifting speeds while running can cause your body unnecessary extra exhaustion). Using a treadmill can help you maintain a strict speed pace (as you can set controls on the machine to follow your directions). Running outside is fine too, but many people, especially novice runners, can find it difficult to maintain their speed consistently over several miles. Run often, at least 4 days a week, until you've felt your endurance has improved to a point where you can switch over to other stamina-testing cardio activities, such as stair climbing, bike riding, etc. Then, you can choose more of your own preferred activities over running alone.
Punch It Out
Even when you don't have a sparring partner, you'll need to work on your punches and kicks with something weighted enough to compare to an actual human competitor. By utilizing a heavy punching bag, you can test your might against a weight level sufficient enough to not warrant needing a sparring partner all too soon. If you're training on your own, a heavy punching bag can be an effective tool, especially with repeated use. After you've built up your endurance enough, you should be able to take on a punching bag at full force and endure long term tests of your jabbing ability without having to worry about an overly exhausted partner.Eventually, however, the punching bag will become more of a complementary tool that you use in conjunction with a sparring partner. Having another person around is a huge help, particularly because there is so much unpredictability in fighting an actual person. When facing a boxing bag, you are jabbing a stationary object that's only similarity to people is its weight. When facing a sparring partner, you're honing in closer to what actually occurs in Mixed Martial Arts (needless to say, there is no master champion punching bag out there you're going to meet up for a challenge one day).
Take advantage of facing off against a sparring partner as frequently as possible, as it will help you with predictive strategies (knowing when to throw a punch or kick, as well as knowing when to hold back and when to dodge). Though a punching bag can technically last longer in the ring, which makes it a vital tool to have, it can't help you with fighting strategy nearly as well.
Calling It Quits
Knowing how far you can push yourself before your body gives out might be among the most critical pieces of information you need to discover during your MMA training. Having this knowledge available to you in advanced can help you with in-fight strategy, as you'll need to ration out your energy and strength at crucial times, which is tremendously difficult if you don't have any clue how much left your body can take. Boxing, wrestling, and MMA are much the same in this regard, as you're effectively taking yourself out of a match if you overdo it way too quickly and give out before the long haul part of the match even kicks in. Failure to accurately judge your own give-out point can be your own undoing as a professional MMA fighter.Calling it quits doesn't have anything to do with long-term cessation of your fighting practice. It simply means knowing when to hold back a punch or kick that doesn't need to be thrown, saving every last bit of energy until it is absolutely needed. Throwing a punch that's very likely to get blocked can be a waste of energy late in the game, when you may need to draw from your energy reserves minutes later just to stay up and alert. Learning to ration out your energy, to pace yourself properly, and to withdraw when you're severely endangering yourself will help you master the finer points of MMA fighting. Be sure to have help around when testing your limits, in case you need medical assistance or some other help at an unexpected moment. After all, it's hard to rely on your own devices if you've fallen to the floor and can't get up.
Transcript of Gymchat 148 - Training for Football II
posted by Scott Andrew Bird
Filed in : Articles
Tags : discussion, Google+
For the people who missed the conversation, here's the transcript (as a free PDF) :
Gymchat 148 - Training for Football II
And to find out the details of upcoming discussions, just subscribe to the weekly Strength & Fitness Newsletter. Again, absolutely free.
Welcome to the Gymchats III : Using Google+
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands, Google+, Gymchats, recovery
For those who are new to these conversations, a quick definition : the Gymchats are weekly discussions (currently held on Google+) on a variety of fitness-related topics. Everything from nutrition to competition; if it relates to training, we'll be talking about it.
To give you an idea of what these look like, the most recent Gymchats have been listed below :
Gymchat 145 - Running
Bill Long
Conversation on Wed Nov 23, 9pm EST (2am GMT)
This week we're taking a look at this enigmatic activity, and finding out just what I'm missing out on. How to train for it and how it helps with other forms of
your training (and overall condition). Fantastic.
Gymchat 144 - Training at Home
Jackie Burgmann
Conversation on Wed Nov 16, 9pm EDT (1am UTC)
This week we're returning to our conversation on Training at Home - equipment & space required, sharing progress and getting feedback. The many ways to make the most of what's available. Fantastic.
Gymchat 143 - Strength Training Over 40
Raymond Ho, interviewed by Kirk Fontaine
Conversation on Wed Nov 9, 9pm EST (2am GMT)
This week we'll be returning to our discussion, looking at the nutritional, recovery, injury and equipment considerations related to training at this age. Everything that will help make sure you're stronger, healthier and in generally better condition in your 40s (and onward) than you are/were in your 20s.
Gymchat 142 - Fitness & Autism
Eric Chessen, interviewed by Kirk Fontaine
Conversation on Wed Nov 2, 9pm EST (2am GMT)
Gymchat 141 - Stretching & Warming Up
Kirk Fontaine, interviewed by Derek Peruo
Conversation on Wed Oct 26, 9pm EST (2am GMT)
Gymchat 140 - How Do You... III
Everyone
Conversation on Wed Oct 19, 9pm EDT (1am UTC) One of the many fascinating aspects of strength-training is that everyone has a slightly different approach; based on their own goals, available equipment and information. Love it.
This week we'll be returning to our discussion on training approaches, focusing on the many aspects of fitness other than the lifting itself. What's your current diet like, and do you take any supplements? What sort of music do you listen to whilst training, or do you prefer to lift in silence? Other than getting a good nights' sleep, how do you recover after a heavy session?
However you train, we'd love to hear about it.
Gymchat 139 - Hand Strength II
Lane Hagen
Conversation on Wed Oct 12, 9pm EDT (1am UTC)
This week we're continuing our discussion on Hand Strength, focusing on the Grip Training side of things. What it is, why it's important and how to go about it. Fantastic.
Gymchat 138 - Hand Strength
Lane Hagen
Conversation on Wed Oct 5, 9pm EDT (1am UTC)
This week we're taking an in-depth look at all aspects of Hand Strength. What it is, why it's important and how to train for it. Fantastic.
Gymchat 137 - Grip, Clubs & Health
Ryan Pitts
Conversation on Wed Sep 28, 9pm EDT (1am UTC)
This week we're taking a look at this superb partnership, particularly when it comes to using equipment such as clubs. Beautiful things.
A Critical Analysis: Reaction Ball
posted by Justin Andrushko
Filed in : Reviews
Tags : equipment
"Designed to improve your hand-eye coordination, reaction time, depth perception and first-step acceleration, the Nike SPARQ eyeReact Ball is a performance-enhancing super-tool that will benefit athletes of all sports." (Nike Store, n.d.)
The SPARQ eyeReact Ball is a tool used to help athletes improve their ability to detect an unpredictable stimulus due to the ball's unknown bounce pattern, and react to it in an organized and efficient movement pattern. This develops what we call "Human Information Processing". First the person is exposed to a stimulus, in this case the SPARQ eye React Ball, then the individual proceeds to Response Selection where translation occurs. The person chooses how to respond to the stimuli, in this case depending on where the ball bounces the person makes a choice to step in that direction, possibly with a specific foot leading, and reaching with a specific hand, while maintaining a low athletic posture. After the response selection has been identified the next step is Response Programming where the central nervous system organizes an appropriate response and begins the movement. The purpose of using this SPARQ eyeReact Ball is to successfully develop an appropriate, and time efficient; stimulus identification, response selection, and response programming. This is called Reaction Time.
The type of reaction time used while training with the SPARQ eyeReact Ball is called Choice Reaction Time. Choice Reaction Time is very receptive to improvements if practiced. This makes the use of this training tool effective in aiding athletes in their training. The use of this tool in the development of Human Information Processing as mentioned earlier supports Nike's claims of improving reaction time and first step acceleration.
However, Nike's claim to improve depth perception is not entirely valid. As stated in the journal article Training Perceptual Skill by Orienting Visual Attention (Hagemann, N., Strauss, B., & Cañal-Bruland, R., 2006). The benefits of training programs that claim to improve general abilities such as depth perception, visual acuity, and peripheral vision lack empirical confirmation and the benefits of such programs are doubtful. In fact in a comparison between novice and expert athletes it was found that there was little to no difference in those general skills listed above. The major contributing factor to experts performing better was in their ability to better anticipate and react to given stimuli (Hagemann, N et al., 2006). Hand-eye coordination and depth perception are not actually motor skills, but hand-eye coordination can improve from improved Human Information Processing (Aparo, L. ,n.d.).
Hand-eye coordination is a task that requires accurate judgement of timing based on what the person interprets from the visual stimulus and translates that to an appropriately timed response. For example: a football player reaching out to catch a football moving at a very fast velocity with proper placement of his hands to successfully catch the ball. Improving choice reaction time allows the player to see the football (stimulus identification), select when to reach out for the ball and how to place his hands (response selection) and have the central nervous system organize the information and begin the action (response programming). Hand-eye coordination first starts by the detection of the stimulus. As mentioned already visual acuity cannot be improved however, effective anticipation can drastically reduce the time it takes to process the stimulus and give the athlete more time to be accurate with hand-eye coordination. Spatial anticipation can be improved through practice and when used effectively makes a big difference in both hand-eye coordination and information processing. (Bredin, D. S., 2011)
Therefore it can be concluded that the Nike SPARQ eyeReact Ball can effectively improve Human Information Processing, which results in improved choice reaction time. Developing a fast choice reaction time directly supports Nike's claims to improving first step acceleration and hand-eye coordination based on a faster response to the stimulus. However, the claim to improve depth perception is not directly benefited through the use of this training tool.
Aparo, L. (n.d.). Influence of Sport Stacking on hand-eye. soeedstacks.com. Retrieved October 5, 2011, from http://www.speedstacks.com/groups/benefits/thesis_luca_aparo.pdf
Bredin, D. S. (Director) (2011, September 20). Information Processing Parts 1 & 2. Class Lecture. Lecture conducted from Dr. Shannon Bredin, Vancouver
Bredin, D. S. (Director) (2011, September 29).Information Processing Expert vs Novice. Class Lecture. Lecture conducted from Dr. Shannon Bredin, Vancouver
Hagemann, N., Strauss, B., & Cañal-Bruland, R. (2006). Training Perceptual Skill by Orienting Visual Attention. Journal of Sport & Exercise Psychology, 28, 143-158.
NikeStore. (n.d.). NikeStore. Shop the Official Nike Store for Shoes, Clothing & Gear. Retrieved October 3, 2011, from http://store.nike.com/us/en_us/?l=shop,pdp,ctr-inline/cid-1/pid-304449/pgid-304449#l=shop,pdp,ctr-inline/cid-1/pid-304449/pgid-304449
Return of the Magnificent Seven
posted by Scott Andrew Bird
Filed in : Articles
Tags : conditioning, grip, Old-Time Strength, recovery, sleep
A little over a year ago I posted The Magnificent Seven, a short list of my favourite articles from Straight to the Bar. There have been a number of outstanding pieces since then - accordingly, here's an updated list : the Return of the Magnificent Seven.
Enjoy.
3 Things You MUST Know About Sandbag Training
posted by Josh Henkin
Filed in : Articles
Tags : conditioning, sandbags
Novel idea, but we should have that thought process with all training tools we utilize in our training programs. When I first began using sandbags I made the mistake most people make. I used sandbags primarily because they were awkward and difficult to lift. I really didn't think why or how what I was doing was really impacting my overall training other than I might be hitting stabilizers or strengthening my core.
In the last seven years of using sandbags I have found they can be one of the most powerful training tools in increasing performance, mobility, strength, and conditioning. The trick is you have to understand why and how you use them to maximize their benefits. Creating a systemized approach changed the way I saw "sandbag lifting" and just as Powerlifting, Bodybuilding, and Olympic Lifting have definitive methods and techniques I believe sandbag training deserves the same : more accurately it'd be getting away from "sandbag lifting". Let's change what the implement is and focus more on what we are trying to achieve; thinking in terms of Dynamic Variable Resistance Training (DVRT) helps us get started.
Rule 1: How you hold the sandbag means EVERYTHING!
Watching most programs and videos of people lifting sandbags, I know they have never given thought to the impact holding the sandbag has on the exercise or performance of the movement. However, determining how you hold the sandbag dictates everything in regards to what you wish to accomplish by performing the movement.
The barbell has four standard positions (possibly 5 for some of the odd lifts), kettlebells are similar, but sandbag training in the DVRT system has NINE! This means we can manipulate how the body perceives a weight, stability, and challenge both at once if we want.
Looking at the first three positions in sandbag training (Bear Hug, Zercher, Shoulder) they are significantly different upon their use and effects. The Bear Hug position aligns the weight with the lifter's center of gravity making it the easiest position to add load upon. The Bear Hug position can also be seen as the basis for teaching correct movement patterns as the weight of the sandbag will act as a counterbalance allowing for a more upright position and deeper squat position. This equals less unnecessary stress upon the low back and the deeper squat position allows for maximizing glute and hamstring activation while opening up the hips as well. All of a sudden what appears to be a simple exercise can be a foundational lift of any program.
The Bear Hug Squat :
Because sandbag training does not lend itself to incremental loading we first change the holding position of the sandbag and then change body position. Moving from Bear Hug to Zercher changes the center of gravity and creates more stress upon the trunk and upper back; providing what can be perceived as a larger load even if the actual weight of the sandbag has not been altered. Looking more deeply at the movement we see that the Zercher Squat in sandbag training not only is more difficult but becomes a powerful trunk anti-flexion exercise. You can see the similarity of the Zercher position and the common plank exercise, except now we are adding motion to the plank!
The third sandbag training holding position is Shoulder. Unfortunately, this is the very place that most people begin! If the Zercher position is related to the front plank Shouldering is closely related to side plank. The stress of large frontal plane loads make the Shoulder position the most challenging to move while maintaining correct posture alignment. The Shoulder position in our DVRT system is known as one of the most difficult asymmetrical loading postures. Experts agree that asymmetrical loading is one of the most important "unused" aspects in training.
"The longer I'm in this industry and the more people I train, the more emphasis I seem to place on asymmetrical loading. For decades, we worked to get people off machines and into doing more free weights because of the stability benefits they afford."
- Eric Cressey
Like many misunderstood aspects of sandbag training, the value of sandbag shouldering in providing asymmetrical loading is very undervalued; especially with the load being applied directly on the body, causing more of the smaller stablizers of the spine and trunk to be active then more common variations of holding a weight to the side of the body. If we understand the role of these patterns then we can also create proper progressions and regressions so we can see continual progress in the training.
The Shouldering position is also ideal because we can use it as an assessment for core and pelvic stability. As one performs a more stable lift (eg. Shoulder Squat) we can watch for movement of the hip and body towards one side or the other during the exercise. This tells us a compensation pattern and inability to stabilize by the lifter is causing such negative movement. We know as coaches now about how to then regress the lifter so we can fix those instabilities and make them a better athlete, lifter, or flat out just healthier.
Asymmetrical sandbag loading :
Rule #2: Role of Body Position
Understanding the role of body position while performing sandbag training is vital in increasing performance. Because sandbags never will (and shouldn't) come close to the loads of a barbell we can make lighter weights feel heavier by changing body position. This accomplishes several goals.
Because sandbag training does not lend itself to incremental loading, we can alter body position to make a lighter weight feel heavier as a form of progressive training of heavier sandbag loads. Sandbag Training should be more about maintaining posture under unstable loads and unstable positions. This ensures more strengthening of the more commonly missed stabilizers and patterns. The result? Such training can enhance strength and stability in the more common gym lifts, but the reverse isn't true!
We can more accurately identify weak links because in these more unstable environments we see true movement skills.
Such training involves progressively moving to more single leg stances. Not just doing single leg exercise in their normal setting, but trying to produce power and resist load and movement in these positions.
Psychological Training in the Gym Part 2
posted by Justin Andrushko
Filed in : Articles
Tags : sports psychology
This article is kind of the second step in mental training for competition in sport or anything you pursue. In my first article I touched base on how to train your mind through the use of training spaces. This practice eventually conditions the mind to amp up to optimal intensities in whatever setting you train it to be active in. Once you learn to achieve this first step you can learn to apply it to any scenario in life. Also in order to build off of this I will now introduce you to the mind set and belief of mental and physical excellence. The principle sounds simple, you have probably heard it a million times before, but not many people buy in and choose to actually believe and live in this power.
We are physically capable of amazing things; it is our mind that sets limits to what we can achieve.
With that in mind let's take a moment to look at ourselves and others in competition and training. How often do we hear excuses like "I am too tired", "I am a little bit sore today", and "I didn't get enough sleep"... and the list goes on and on. By creating and believing these statements we say to ourselves and the public around us we buy in and set limits to what we can do.
Ultimate Masters World's Strongest Man 2011
posted by Davie Easton
Filed in : Articles
Tags : strongman
This past weekend I was lucky enough to travel to Belfast to watch the Ultimate Masters World Strongest Man competition. This took place at the same venue as the Ultimate UK Strongest Man - organised by The Daddy Glen Ross, the World famous Irish strongman.
I work for Strength Shop UK and we were one of the main sponsors of the competition - supplying circus dumbbells which were used in the Junior Strongman event , and the massive 110kg log which was used by the Masters. Travelling over on Sunday , we had a ringside seat to watch Ken Nowicki from Scotland be crowned as Junior UK Strongest man after also competing in the Open event and finishing second.
The Masters event had a fantastic line up -
1. Torfi Olafsson - Iceland
2. Rene Minkwitz - Denmark
3. Simon Flint - England
4. Wout Zijlstra - Holland
5. Odd Haugen - Norway
6. Stuart Murray - Scotalnd
7. Bernie - Ireland
8. Glenn Ross - Ireland
The head referee was none other than former Worlds Strongest man Magnus Samulesson, winner in 1998.
I have never been to a Strongman competition before and being in the presence of so many huge men was a bit of an eye opener - Im a tall guy but I felt like a little kid beside these guys.
The day had 6 events with 3 head to head events. They were -
12 Tonne Truck Pull, 20 metres, old style harness only, 90 secs x 2 competitors
Flag Hoist, 5 flags, timed, 2 x competitors
Strength Shop Timber Log Lift for maximum weight , x1 competitors
Squat 320kg for reps, 90 secs timed, x 1 competitors
Human Wheelbarrow, 20 metres, 90 secs timed, 1 competitor
Stones of Strength, 5 stones, 100kg - 160kg, 90 sec timed, x 2 competitors
The Masters started with the truck pull - a head to head competition with two massive men pulling to massive trucks
Photo - Davie Easton
Having never seen the flag hoist before, I was intrigued to see how this event worked. It was similar to the Fingals Finger but in reverse, instead of pushing the pole up it had to be pulled up.
Photo - Denise Hunt
Welcome to the Gymchats
posted by Scott Andrew Bird
Filed in : Articles
Tags : Gymchats
Thanks to everyone who's taken part - it really is appreciated.
Still, it always frustrated me a little that there's no easy way to point people to previous discussions. Unless you were there at the time, there wasn't a lot you could do.
Accordingly, we'll be moving these conversations to a platform that makes this sort of thing nice and painless : Google+.
Google+ (or just G+) offers a lot of advantages, both for the people who are there and those that can't make it at the time. Specifically :
- Each post on G+ has a permalink, so you can point people to previous discussions. This is just the same as any other URL, so you'll be able to share it in the usual ways.
- The questions/answers can be as long as you like - no more 140 character restriction. It's still a good idea to keep them reasonably brief (so people can read and absorb them in time), but you're not limited at all.
- Posts and comments can be edited if necessary. If you spot a glaring mistake somewhere (in one of your own points), you can go back and fix it.
And seeing as we're moving to Google, a new name is in order. I'll be running with 'Gymchats', as it isn't too much of a change and makes the subject matter pretty clear. The topics themselves will be exactly the same.
Incidentally, if you haven't used Google+ before and would like an invitation, I have a few left. Otherwise, swing by my profile and add me to one of your circles.
30 Day Challenge : Becoming a Morning Person
posted by Scott Andrew Bird
Filed in : Articles
Tags : 30DC, biphasic sleep, bodyclock, paleo, routines, sleep
Long-term readers of this site may recall the switch to Biphasic Sleep, which was not only extremely successful; it's a highly recommended routine. Details here.
Whilst I maintained the somewhat uncommon sleep routine, I completely overlooked the process of switching to it in the first place. It was my initial 30 Day Challenge.
In fact, it wasn't until I saw this talk (the video below) by Google's Matt Cutts that I really thought about the power of these challenges to bring about lasting lifestyle changes. Almost immediately I began analysing various aspects of my life to find things that I'd like to change.
This is the first of those.
Why would you want to do this?
Firstly, a bit of background. For as long as I can remember, I've been a night person. I've always been far more productive at midnight than at 10 in the morning.
Consequently, 5 years ago when I made the switch to a Biphasic Sleeping routine, I decided to take my nap in the early evening, and my 'core sleep' a number of hours later - in the early morning.
This worked extremely well, and I followed the same routine - unchanged - for almost 5 years. In fact, the only change during that time was the frequency of adherence.
When I first made the transition, I would have a night of monophasic sleep every month or so; depending on my schedule. Sometimes a biphasic routine just isn't possible, or even desirable (for example, if you're dining with friends during your usual nap time).
This occasional night of monophasic sleep gradually became a couple of nights, then a few; and eventually moved to a week or more. Particularly when travelling, when it was only possible to see/do things at certain times.
For this experiment, I decided to push the monophasic sleep period to an entire month. If successful, I'd return to a biphasic schedule at a slightly earlier time than before. Perhaps something like 4:30pm - 6:00pm for the nap, and 10:00pm - 4:00am for the core sleep.
As for the question of 'why?', there are a couple of reasons. The first is simply that it provides a different set of things to photograph; think of sunrise, frost and early morning light. These are all things that I very rarely see on a late night schedule.
The second - and perhaps more important change - is an anticipated increase in productivity. This is based on anecdotal evidence from those who've made similar changes, notably Steve Pavlina [1] and Leo Babauta [2].
Whilst this increase is perhaps more hoped for than expected, the important point for me is that starting the day earlier isn't likely to reduce productivity at all. Not in the long term, anyway.
How Have I Done This?
First, let me point out I elected to break my own cardinal rule for these challenges (and for many transitions, actually) : to only change one thing at a time. As this one involved a major lifestyle shift, I decided to adjust several things at once.
These were :
Increasing Sunlight in the Morning, Reducing it in the Afternoon
To speed up your body clock (and spend more time awake in the mornings, less in the late evening), simply increase the amount of light you get in the mornings, and decrease the amount in the afternoon. In the mornings, go out in the sun, switch a bright light on, work outdoors if possible - whatever fits in to your current schedule. In the afternoon, stay in a slightly darkened room, wear sunglasses - again, whatever ties in to your routine.
The point is simply to increase morning light, and decrease afternoon light.
NB : to do the opposite (if you need to spend more time awake in the evenings), just reverse this. Less light in the morning, more in the afternoon and evening.
Taking Vitamin Supplements at Different Times
Although I hadn't seen any information on this, I decided to switch my Vit D supplementation to the mornings for the same reasons as those above. To make things easier, I took my other vitamin supplements at the same time.
Previously they were all taken just after my last large meal, typically around midnight.
Allowing for 8 Hours' Sleep
Although I rarely get anything approaching 8 hours of sleep with a biphasic routine, as I'd switched back to monophasic for this challenge I was typically sleeping around 7.5 hours a night. I allowed myself at least 8 hours per night - giving myself a small buffer zone of at least half an hour, just in case. This usually meant going to bed around 11:30, and waking up a little after 7.
Setting the Alarm as a Backup, Slightly Earlier Each Week
NB : this half hour buffer proved to be useful, at least at the beginning. Gradually my sleep time came down (by a minute or two each day), and now I regularly wake before the alarm goes off.
Improving Sleep Hygiene
When I initially changed over to a biphasic routine, I didn't pay a great deal of attention to sleep hygiene (removing distractions, light sources etc). This time around I eliminated objects, light sources, sound and activities - as much as possible - from the area in which I sleep.
It's now quite a dark, simple room; and falling asleep within minutes is almost inevitable.
Watching Podcasts, Movies etc Earlier in the Day
This lines up with the sleep hygiene improvements. Wherever possible, I now watch podcasts, movies etc slightly earlier in the day. Preferably not whilst sitting in bed, using a laptop (which was the norm previously).
Greatly Reducing Coffee Consumption
How much? Over time, I gradually reduced it from 8-10 cups per day to 1 cup per day. I've been on that quantity for more than a year now.
For this experiment (and it's a permanent change) I cut this back to 1 cup per week; replacing the other cups with green tea. Accordingly, I never missed the 'hot drink on a cold day' feeling. And the once per week thing ensured that occasionally when I found myself in a cafe or with friends who always drank coffee, I could still enjoy one.
All-in-all, it was much easier than I expected it to be. Nice and painless.
Eating Large Meals Earlier
As I mentioned above, prior to this change I usually ate a large meal a couple of hours before sleeping, which usually equated to somewhere around midnight. One of the things I noticed immediately was that by starting the day earlier, I was hungry a lot earlier. I switched to having a large breakfast almost immediately.
And yes, that replaced the meal at midnight. I eat a lot, but not quite that much.
Changing Workout Times
As with the 'timing of large meals' change above, this was one that just felt right, and began a couple of days into the experiment.
I still have the 'light session in the morning, heavy session in the evening' routine, I've just brought both workouts forward a bit. A few hours.
Australian Strongman Don Athaldo
posted by Scott Andrew Bird
Filed in : Articles
Tags : Old-Time Strength
The Bulgarianization Experiment
posted by Al Heinemann
Filed in : Articles
Tags : Olympic Weightlifting, powerlifting
Recently a very strong and more importantly very promising and dedicated client of mine was going to take a holiday weekend in Las Vegas. She was not happy to be missing training. Nor was she actually interested in Vegas. She is someone who wants to train as frequently as possible and since I had watched some interviews with John Broz and read a bit on his site, I suggested she pay a visit to his gym.
Little did I know that she would follow through with my suggestion. And little did I know how spending two days with Broz would change her and profoundly influence how I coach my athletes.
From what I garnered from my client (I will call her G.), as soon as she stepped to the platform Broz knew that her challenges were going to be psychological and not physical. He had a heart-to-heart talk with her about her aspirations and insisted that she decide upon lifetime goals as soon as possible. Apparently he demands this of all his athletes and made no exception for someone whom he would only be seeing for a day or two. In the time we had worked together G. had always been very timid when approaching the bar. She possessed little confidence in her abilities to perform the required task. Yet, as the bar got heavier, she without exception pulled performances out of herself that I and bystanders in the gym found no less than ferocious and astonishing. Without digressing too much Broz made an estimation of what she needed within minutes of making her acquaintance and proceeded to provide her with some tools to rectify it. He then took her far out of her comfort zone and got her to pull a deadlift PR of something in the order of twenty pounds. I am sure it wasn't pretty but it served as a kind of limit experience and showed her what she is capable of.
When G. returned and related her experiences I immediately began to compare my own more conservative and protective practices as a coach to what Broz was doing. I grasped how good at psychology Broz was and realized that, though I have very good reasons for being more conservative in my own approach, it was time for me to start pushing out at the edges a little harder and see what would come of it. For me as a coach the Broz experience served as a lesson in how we must pay as much attention to mental development as physical. I feel that though Broz is getting more exposure of late for his approach to programming we must not overlook how his approach and the "Bulgarian" approach more broadly both requires and develops a very courageous attitude towards ones training.
Alongside a shift in attitude, G.'s visit to Average Broz Gym is also having a large impact on how I have been training my athletes. This influence I am calling The Bulgarianization Experiment. I consider it an "experiment" because I am both enthusiastic and skeptical. Skeptical because so many of my influences and mentors advocate heavy training no more than two or three times weekly and because of the claims that daily (or several times daily) squatting and training to a maximum only works with those of a very high genetic suitability and with the use of anabolics and other PEDs. Enthusiastic because Bulgarian-inspired training seems to be working for many of the top weightlifting clubs in the US, and these clubs are subjected to very rigorous drug-testing. This approach to training is refreshing compared to the three-days weekly regimes most popular amongst strength coaches in North America. Bulgarian lifters are exciting to watch and have been inordinately successful on the international stage. I doubt that the drugs they had access to were better than that of their competitors. Finally I have a number of athletes who wish to train near daily. Training in a Bulgarian-influenced style has allowed me to give them serious hard training as often as they are able to come into the gym. I have been able to dispense with upper/lower splits and excessive accessory exercises which I never really felt convinced by in the first place. Indeed it is both possible and useful to squat everyday.
I have been using Bulgarian Training-Lite and Bulgarian influences with three types of athletes.
7 Health & Fitness Monitoring Devices
posted by Scott Andrew Bird
Filed in : Articles
Tags : conditioning, fitness device, quantitative self, running, sleep
Ahead of the discussion - which will be featuring the insights of Personal Trainer Kirk Fontaine - I've compiled a list of several relevant gadgets that are currently on the market. I invite you to leave a comment below, and tell us about your own experiences with them (and any others that you've come across); and to join us for the twitterchat. Really looking forward to it.
In the meantime, here's a brief look at 7 Health & Fitness Monitoring Devices.
Nike+ GPS
The original Nike+ was essentially a wireless pedometer, specifically designed for running enthusiasts. Embedded in the shoes, it passed information to an iPod or iPhone which was worn by the runner.
The Nike+ GPS uses the phone's GPS to provide similar information - quite accurately - with your own choice of footwear.
Note that if you're not using an iPhone, you're limited to the original Nike+ system (using an iPod as your display), with much the same information being tracked - running duration, distance, calorific expenditure and so on.
Runkeeper
RunKeeper provides similar information to the Nike+, again using the 'phone's GPS. This includes the distance run, time taken and average speed; with the whole lot plotted on a map.
And as with the Nike+ offering, your daily running details can be tracked in your profile; and shared with your friends.
FitBit
FitBit is a small clip-on device, based around an accelerometer, that monitors your physical movements throughout the day. This data is used to provide feedback on your sleep patterns, exercise habits and a whole lot more.
The FitBit is wirlessly linked to a USB basestation, and whenever you're within range (currently about 15') it'll upload your latest data to an online profile. This lets you see long-term trends, and make adjustments accordingly.
What's more, it's deeply integrated with some of the other products listed here; particularly RunKeeper. And a freely available API will doubtless see many others following shortly.
Jawbone's 'Up' Wristband
Although it won't be released until next year, Jawbone's 'Up' Wristband looks to provide similar functionality to the FitBit. No screens, wear it all day - nice and simple.
GripWalking
posted by Dan Hardisky
Filed in : DIY
Tags : conditioning, grip, hand strength, recovery
I think I've discovered a new word for Webster's Dictionary: GripWalking. My word processor doesn't like it. Well for a number of years carrying small (or large) weights for distance has been used by strength enthusiasts. The "Farmers Walk" is a familiar strongman (300+ lbs) exercise, although I have heard of carrying a "Fat Man" Blob (end of a 100 lb Roundhead 50+ lbs) about 91 feet. As hunter-gatherers 50,000 yrs ago we certainly carried spears and rocks as weapons, so we're made to do this.
That's a bit much for my term GripWalking. I'm talking about < 15 lbs in one hand at a time, switching hands, and walking a couple of miles. Small dumbbells <5 lbs have been used to walk with, although they are held in the usual fashion not requiring a persistent grip effort.
The most common form is to carry 1 or 2 lbs in each hand, not much for gripping. If you bump up the weight (5 to 10 lbs), use a round object that requires grip effort, now you're talking about GripWalking. I've started this after training with many grip tools: hand crushers up to 250#, Blobs, plates sideways, and balls 3" to 5". Various GripWalking objects are seen in this photo:
The steel ball bearings are what I use but are somewhat pricey. They are also used for massage of sore muscles. I started with a 3.5" ball bearing @ 6.4 lbs and have worked up to a 4" @ 9.5 lbs. I have a 5" @ 18.5 lbs, but can't hold it long enough, establishing my limits for GripWalking. Here's what I do normally:
- Carry 4" ball bearing in one hand, switching as needed.
- Carry a knapsack with water, towel, cell phone, etc.
- If you get tired put the weight in the knapsack for a while.
- I do this about 3 x per week although it varies.
- Careful at first, it does more than you think for walking and grip.
Psychological Training in the Gym Part 1
posted by Justin Andrushko
Filed in : Articles
Tags : sports psychology
The gym can be more than just a place people go to get big and strong, the gym is as good of place as any to train the mind to achieve greatness. I once heard a quote "lead with the mind, and the body will follow"... I will be honest I don't know who said it but none the less the statement stands true. As athletes we must learn to control the mind to be successful.
How many times have you been on a team or watching a sport as a fan and seen that one crazy guy on the sidelines hitting his head, yelling, jumping, and basically hyperventilating, getting pumped up for the game? What we must understand is that there is a right and wrong time to turn on this high intensity and a right and wrong time to turn it off. When we are in this high intensity state like the person I described we are exerting a lot of energy, this is wasted energy and often causes the person to burn out before that energy is really needed. We need to know how and when to turn it on, and just as quickly turn it off. Taking a look at Football, the game is made up of lots of extremely high intensity, short bursts. During the play the athlete needs to be in this high intensity state of mind, but as soon as the play ends he needs to turn it off and conserve his energy for the next play.
UK Strength and Power Series
posted by Davie Easton
Filed in : Articles
Tags : Strongman
On Saturday 16th July, I took an 8 hour drive to compete in the UK Strength and Power Series meet in Cardiff, Wales. This is a grassroots strongman competition that I first competed in last year when the competition was set up slightly differently - a one day competition with 7 events. This year sees the competition consist of 3 heats, 3 weight categories and the top 2 from each category going through to the final in October.
I had entered the South West meet as it was being hosted by my good friend Andy McKenzie from Ironmac Fitness. Andy is a tremendous strength and conditioning coach who won the lightweight category last year and had kindly agreed to programme for me leading up to this competition.
Also heading down with me was my friend and sometime training partner Louise Mather from the band Any Color Black and her sister Gillian. Louise was competiting in the competition too in the ladies middle weight category.
The drive down was long but filled with chat, laughter, no music ( stereo was broken ), eggs, dark chocolate and traffic jams.
After arriving in Cardiff to drop the girls off, heading back to Newport to stay and Andys, I eventually got to sleep.
Nervousness and a body clock set for early mornings due to my year old baby meant that I woke up at the crack of dawn. I got showered, fed and prepped with coffee and eggs. We set off for the short drive to Dragon CrossFit, venue for the fun and games ahead. This is a tremendous strength and conditioning facility that is located in a large industrial area.
After weighing in, and meeting a few faces that I remembered from last years competition and a few faces I wasnt expecting (my buddy form back home had travelled down with his girlfriend to cheer me on and hadnt told me they were coming), the main organiser of the event , Chet Morjaria, gave us the welcome speech and gave us a run down on the first two events of the day.
Event 1 would be circus dumbbell form ground to over head for as many reps in 75secs. Heavyweight men would be using the 53kg dumb bell
Event 2 would be the Conans Wheel, with 120kg on it for us big lads.
Due to company I work for, Strength Shop UK supplying some of the equipment for the competition, I was probably only one of a few people who had used one of these huge dumb bells on a regular basis as part of my training so I was feeling great going into this event. In training I had managed 15 reps so I was looking to get there or maybe a couple of more reps.
I managed to crank 15 reps again, which I was happy about but unfortunatley this was only good enough for 3rd place as 2 guys managed 17 reps.
The second event was something I dont think anyone had done before. As I had finished 3rd in the first event, I was 3rd last to go in this so it gave me a chance to see how some of the others attacked his piece of equipment. When my turn came around I picked up the arm and set off on what would end up puting me in 2nd place. This I was very happy about, but that really, really hurt!
After this event, we had an hour for lunch so I tried to eat and drink to fuel up for the afternoon. After lunch, Chet announced what the next two events would be.
GET Brick'd
posted by ManTis
Filed in : Articles
Tags : conditioning
That's right!, get yourself brick'd. Today's workout was nothing short of D&D. Death and Destruction, and it was all about the BRICK. Hell , with the energy level on HIGH, had some one shouted out some shit while Digger and I were tearin' the local park up, why, they would have been pulling the brick out 'der mouth.
You get your weight set. We'll get the BrIcKs. Mad apparatus skillz by Mantis and Digger using their GFA (Gorilla Fitness Arsenal) to zero in on some extreme exercises.
Here's the video :
USAJunglegym. Open the cage door and see what happens.
Phase 1
75yd Single arm carry of the Shield of Faith @ 65lbs. ( 3 Rounds)
75yd Extended-Overhead carry of the Shield fo Faith (2 rounds0
Phase 2
15yd Weighted Hangman's Carry
40yd Weighted Hangman's Carry
75yd Weighted Hangman's Carry
Phase 3
Cinder Block Reverse Throw x3 -runback- throw x3 more ( 3 rounds)
Phase 4
Cinder Block Tossover the swingset x 4block (3 rounds)
-pullups engaged in between-
Phase 5
Jump overs 15 into 10 Jump Ups (outdoor rock) (1 Round)
Phase 6
Multiple Pullup variations on the branch with hang time 1 (round)
Letter to the Editor
posted by ManTis
Filed in : Articles
Tags : paleo
Letter to the Editor
22 June 2011
Sent to USAJG from MsSteve8890:
"I have watched every single video you guys have posted. They're all awesome... just straight f$cking FIRE! I am no where near as in shape as some of you guys are, .. these workouts are hard and intense! But more importantly they are basic... they're primitive.. Paleo!! Yes Dinosaur! It's a straight up hunter gather workout. "take this rock and move it 10 times over..Pick up this log an throw it ten times over. It's f$cking fun man! I'm doing this training from here on out!
I have had a gym membership and I'm sick of it. 'Guys come in all the time smelling like a bottle of cologne, walking around with a towel , wiping the sweat off the bench they just worked out on. F-that. Take any of these dudes an have them do some front squats with and oddly shaped bolder. The won't or they can't. It ain't about being "big". Health is all in endurance, agility and stamina. Its about beng a freaking machine; sprinting thru the dense forest as fast as you can, never stopping.
I have been a carpenter for 15 years now and I am 31 now. The things you guys use is just genius. You got me thinking of ideas of my own now. Maybe making some concrete dumbells and a pull up station outta a 4x4 frame. I don't have the luxury of trees in my yard, so i'll have to make a few things. I can't wait to start!
I'm gonna get the word out for you guys. Society is so f$cked up nowadays it will be hard to actually get people to understand what you guys are doing...You're no crazier than the asshole who goes for weekly manicures or tanning every week. Funny how that kinda shit s accepted. Society got it's shit backwards. Hope people see the genuiness and possibilites of what you guys got going on.
I'm seriously amped up! I went in my garage and couldn't believe the shit in there I can use to a workout with. I got full bucket of spackle and some 60lb stones laying around. I'm going primative, I'm gettin' gorilla man! I gotta keep up with you beasts! Hope to meet you guys this summer! Great f%cking job! Keep it going!!"
Lift Fast, Lift Strong
posted by Justin Andrushko
Filed in : Articles
Tags : psychology
There is a common debate among regular gym goers. How fast should we lift? I am going to outline both sides of this debate and leave you with my thoughts and philosophy on the subject, which by the title of the article I am sure you can tell where I stand.
Reasons for Lifting Slow:
When we are lifting weights and moving through the range of motion slowly we are putting the muscle under more stress through a longer contraction. This prolonged contraction on both the eccentric and concentric motions of a lift causes the most muscle hypertrophy due to more micro tears in the muscle. The main basis behind slow lifting is based on studies that have found the greatest amount of tissue damage resulting in muscle hypertrophy can be created through the eccentric (muscle lengthening) motion of a lift.
Reason for slow lifting = increased muscle mass
Reasons for Lifting Fast:
For every movement we make no matter how big or small our nervous system sends a signal to the muscle that we want to contract, allowing it to contract. Simply put the speed in which our nervous system communicates can actually be trained to respond faster or slower depending on how we train. Also, muscles are like elastics in the sense that they store elastic energy, the greater the speed of the muscle lengthening, the greater the speed and force of the contraction. This principle of elastic potential also needs to be practiced and trained. The combination of these two principles creates faster and more powerful movements.
Reason for fast lifting = increased; response time, speed, strength, power
What are we training for?
In the end you need to ask yourself what your goals are and what the purpose of your training is. As a body builder you would benefit from a slow tempo, but as an athlete there really isn't much room for a training program based on slower temp lifts. The fact of the matter is hypertrophy can still be gained through increasing the volume (more sets and reps) in a fast lifting program.
Road to Strong
posted by Davie Easton
Filed in : Articles
Tags : paleo, strongman, training
That's all I could hear in my head "Its only 110kg per hand. Christ, that's more than I weigh!". The voice had started, but I knew I could shut him up.
I just took a breath, gripped the handles, picked them up and walked the 10m.
Now, that isn't a lot to do on farmers walks. Hell, we have a guy in our crew that did 150kg per hand. But for me that was a huge weight. And I did it!
My road to strong has been a long one that is only now starting to take me towards my goal - be strong. The road began 12 years ago when my wife joined a local gym and asked me a long to keep her company. I was overweight, had just stopped smoking, liked a drink and could eat junk food for Scotland. But I went along, and fell in love with exercising.
At the beginning, I took part in every kind of fitness class that the gym had to offer - aerobics, spin, circuits etc. I loved it. My weight started to go down, my fitness started to go up and my interest in working in the fitness industry took hold. Our local college was my first port of call to do a basic course in health and fitness followed by a more in depth course after this first one was completed. This then led to a couple of recognised qualifications and my first job as a fitness instructor.
All through my time at college and at the gym I would do the usual kind of weight training that most people begin with - split routine, 2 body parts, lots of exercises, some cardio. Then around the end of 2004 I found Crossfit and became hooked. I would try and get people to come and train with me but no one was interested - so I had to travel to train with friends I had made on forums, travelling from Glasgow down to London, Manchester and Newcastle. I was a CrossFit junkie, I travelled to California to do the level 1 cert in the days before they offered it in the UK. I was the first in the UK to open up a dedicated CrossFit box and ran it for 2 years. I was following the main page workouts from www.crossfit.com and getting very, very fit but not very strong.
This addiciton to CrossFit lasted 'til around 3 years ago when I changed my training and got more into strength training by following the CrossFit Strength Bias system then Jim Wendler's 5/3/1. These systems helped me to get stronger but I didn't have anything to focus my training on. I don't play any sports so I just train because I enjoy it.
At the beginning of last year I decided to enter a CrossFit/ Strongman competition at CrossFit Reading, UK which was organised by my good friend Chet Morjaria and his functional fitness website www.funckey.co.uk . My plan was to enter the over 90kg weight category and I did this with ease on a diet of cheesecake and Guinness, weighing in on the day at a whopping 106kg with a lovely power belly.
Welcome to Google+
posted by Scott Andrew Bird
Filed in : Articles
Tags : google
There's already been a lot written on what it is, what it's likely to become, how to use it and so on (I've listed a few of my favourite resources below). In the meantime though, a quick question :
Who'd like an invite? Just let me know your email address, or head over to my profile page, sign in, and follow the links.
See you there.
Part 3: Kettlebell, TRX, & Ultimate Sandbag Exercises for Healthy Shoulders and Happier Hamstrings
posted by Troy Anderson
Filed in : Articles
Tags : kettlebells, recovery, TRX
In part 3 of this article series I am going share with the other 3 exercise videos described in Part 1, plus I am going to add in a bonus video of and movement that very helpful for those with hip 'tightness' issues (Hint: it is great for mobilizing the hips across at least 2 planes of motion and even a really great precursor to movements like the kettlebell windmill).
The picture above is of our team on the training ground with Brett Kirk, Sydney Swans Hall of Famer; as we kicked off our second 1/2 of the 2011 season.
Of course we do off field strength and conditioning work too; which led me to the following point that I think many, many athletes and strength, conditioning and fitness professionals either don't get or complete under-value.
That while we may be talking in the context of shoulder and hamstring repair in this article series, the important point is:
1) The tools do matter because they allow access to a true integrated program instead of being segmented, into warm-up, activation, mobility, rehab, strength, energy system work, recovery, you can actually have an integrated program that implements all parts synergistically as long as you are willing and able to program appropriately.
The Dragon Flag
posted by Al Kavadlo
Filed in : Articles
Tags : bodyweight, calisthenics
Though best known as a trademark move of legendary martial artist Bruce Lee, the dragon flag has become a popular training tool amongst anyone who is serious about calisthenics and bodyweight training.
A dragon flag is typically performed lying face-up on a bench or on the ground with your hands grasping a sturdy object behind your head for support. From here, the objective is to lift your entire body up in a straight line, stacking it vertically over your shoulders in the top position.
Here's a quick video demonstration :
Part 2: Kettlebell, TRX, & Ultimate Sandbag Exercises for Hurt Shoulders and Pulled Hamstrings
posted by Troy Anderson
Filed in : Articles
Tags : conditioning, kettlebells, recovery
Part 1 of this series about using kettlebells, TRX, and ultimate sandbags for recovering from shoulder and hamstring injuries, gave you a general overview of the movements and some of their applications.
In part 2 and the up coming Part 3 I wanted share with the videos demos of all the movements mentioned in part 1, plus 1 bonus video.
Something that I may not have been made clear on before and that is part of the beauty of using these tools; is that they can easily be inserted into your actual program, if you are not in an acute phase of recovery from a hamstring or shoulder injury.
Thus elminating the need to feel like you are solely spending/wasting time do pre-rehab exercise(s), that often just don't get done. Now you can easily insert these 8 movements into any full-body program and not only will you be armor plating your shoulders and hamstrings, you'll be have a time effective workout too.
Enjoy!
Exercise #1
Exercise #2
Thomas Topham : The First Modern Strongman
posted by Scott Andrew Bird
Filed in : Articles
Tags : bending, Old-Time Strength
This article outlines the life of this incredible Strongman, the many feats he performed, and a little more on the harness lift depicted. Let's dive in.
Thomas Topham - known as 'the strong man', and later 'the British Samson' 2 - was born in London about 1710 1, the son of a carpenter. Although he was brought up as a carpenter's apprentice, he eventually found himself as the landlord of a small pub, the Red Lion Inn near the old St Luke's Hostpital (now in Fitzroy Square, Marylebone).
Here he discovered that although he was a poor businessman (as far as the pub was concerned), he was able to entertain the patrons by performing various feats of strength. Ultimately this would become his routine - crowds would gather not just to drink, but to see him perform (at 1s each, no less).
Feats of Strength
On 10 July 1734, a concert at Stationers' Hall was given for his benefit, and included several of his strength feats. The woodcut on the performance's programme (now in the British Museum) shows Topham lying extended between two chairs, with a glass of wine in his right hand, and five men standing on his body.
In 1737 Topham performed in Ireland and Scotland; and at Macclesfield in Cheshire he impressed the corporation to such an extent that they gave him a purse of gold and made him a free burgess. At Derby he rolled up a pewter dish of seven pounds 'as a man rolls up a sheet of paper'; twisted a kitchen spit round the neck of a local shopowner who had insulted him, and lifted the 27 stone Vicar of All Saints with one hand, he himself lying on two chairs with four people standing on his body. He further entertained the crowd with a rendition of 'Mad Tom' (Tom O' Bedlam), though in a voice 'more terrible than sweet' 1.
- Having rubbed his fingers with coal-ashes to keep them from slipping, he rolled up a very strong large pewter plate 6.
- Having laid seven or eight short and strong pieces of tobacco-pipe on the first and third fingers, he broke them by the force of his middle finger 6.
- He broke the bowl of a strong tobacco-pipe placed between his first and third fingers, by pressing his fingers together sideways 6.
- Having thrust another such bowl under his garter, his legs being bent, he broke it to pieces by the tendons of his hams, without altering the bending of his leg 6.
- He lifted with his teeth, and held in a horizontal position for considerable time, a table six feet long; with half a hundred weight hanging at the end of it. The feet of the table rested against his knees 6.
- Holding in his right hand an iron kitchen poker three feet long and three inches round, he struck it upon his bare left arm, between the elbow and the wrist till he bent the poker nearly to a right angle 6.
- Taking a similar poker, and holding the ends of it in his hands, and the middle against the back of his neck, he brought both ends of it together before him, and he then pulled it almost straight again 6.
- He broke a rope about two inches in circumference, which was partly wound about a cylinder four inches in diameter, having fastened the other end of it to straps that went over his shoulder 6.
- He lifted an 800lb "rolling stone" off the ground using only his hands, taking hold of a chain that was fastened to it, whilst standing on a platform above 6. Topham himself only weighed 200lb.
He Could Also Sing
In addition to his freakish strength, Thomas Topham could also sing; he was a soloist for St Werburgh's Church in Derby 7. Though his basso profundo was said to be so deep and resonant that it was scarcely human 7.
Top 7 Hamstring and Shoulder Injury Recovery Exercises
posted by Troy Anderson
Filed in : Articles
Tags : injury, kettlebells, recovery, rehabilitation
It's inevitable, when it comes to playing sports; it is not IF you get hurt, it is more a matter of WHEN.
It starts with a 3 step progression.
1) A 'crunching' or 'pop' sound or possibly just a 'twinge'
2) Next is the sinking feeling in your gut. Confirming that it is game over, at least for the time being
3) Then the question: Will I be ready for the next game?
If we use just a tiny bit of common sense we would easily understand that sport is the ultimate 'pattern overload' program; thousands and thousands of reps over the course of a career, executed with extreme force and velocity.
While injury is inevitable the athlete forges forward practicing and training hoping to never experience or undergo any type of catastrophic injury like broken bones, torn ligaments, or other major injuries.
There not much we can do about these 'big boys'; but the holy grail that many athletes spend much of their non-sport training lives pursuing is the prevention of the 'little injuries' like separated shoulders and pulled hamstrings.
There is another question that comes after "Will I be ready for the next game?"
And it is:
"How can I train to prevent this injury from ever happening again?"
While they are 'small' injuries, they are very common and are responsible for a lot of games lost in a variety of sports.
So I thought I would share a few tips that I have accumulated that work very well in answering the question:
"How can I train to prevent this injury from ever happening again?"
The 2 main areas that these 'little injuries' seem to turn up the most are:
-- Hips, Hamstrings, Groin
-- Shoulders
Unfortunately I have had to earn some of this knowledge the hard way, through my own injuries.
Through my experience I have been able to hone it on what really works; and following two considerations or the base principles I use to program.
Consideration 1: Is Accessibility of the exercise, can the athlete perform some kind regression/progression of the desired movement even when acutely injured, will the movement cause further damage, and will it lead a faster more complete recovery.
Consideration 2: Is Integrity does the exercise promote/improve the movement pattern integrity, does athlete lack the ability to integrate proper musculature to produce the desired movement, and does the selected movement enhance movement integrity.
Accessibility and Integrity are two of the base components to my A-DIS³C Movement Matrix; but we'll save the details of the matrix for another article.
Dan Hardisky : My Weight Success Story
posted by Dan Hardisky
Filed in : Articles
Tags : history
Up the street from me was an Italian family I was friendly with. One of the three brothers took up weight training and developed a pretty good physique. This was my inspiration to buy a set of weights and start training, hopefully to gain weight and look normal. I also learned about York Barbell and the "champs" of weights. It worked, and over the years some people did think I played sports. This had a great psychological boost for me.
I got married and had two children - a son & daughter - in the 70's. I always impressed upon them the importance of weight training as the fastest way to keep in shape and boost your morale. In the 80's & 90's I returned now and then to weights even visiting York Barbell and meeting Bob Hoffman before he passed away. My son started weight training and played varsity football. He still lifts. My daughter also uses weights and kettlebells. My influence worked!
Sgt Sweaty : A New Beginning
posted by Kevin 'Sgt Sweaty' Miller
Filed in : Articles
Tags : history
Okay, not really that long. I had always been a pretty skinny, weak chump for my younger years, but come freshman year of high school I decided to do something about it.
I had goofed around with weights a couple years prior to get stronger for ice hockey, but it wasn't until that one fateful year that the bug had officially bit me. It wasn't until - believe it or not - I went on the internet, and for whatever reason did a search for weight lifting (I don't remember the exact term), but I started looking around at what came up and stumbled across a forum dedicated to strength and bodybuilding. It was here that I discovered how strong the Average Joe actually could be, without pharmaceutical assistance. I was benching about 135lbs at the time, and these guys were benching 315+ for countless reps. I started looking for ways to achieve this great strength, and well the rest is history.
Ever since then I've been hitting the heavy squats, deadlifts, benches, rows, overhead presses, all the movements that anyone should be doing in their quest to become abnormally strong.
Everything was going great (for the most part), but then my love for the game basically tripled when I discovered the awesomeness of strongman. Lifting big ass rocks like a caveman, walking with 800lbs on your back, moving tires the smart way (flipping them, rather than rolling them), all gave me the biggest rush imaginable, along with a fresh new incredibly fun variation of the traditional barbell squat.
DIY : How to Build Your Own Tire Sled
posted by Matt Hunt
Filed in : Articles
Tags : conditioning, DIY
To build this sled, you will need to a few items that you may even have lying around your garage or hanging out in your basement under some laundry!
You will need:
- A car or tractor trailer tire (the bigger, the better IMO)
- An eye hook/ carriage bolt
- Some washers
- 1 nut
Tools needed:
- 1/2" drill (preferably corded)
- drill bit
This is all you need to make this functional piece of equipment!
Facebook Helps You Lose Weight? What!?!
posted by Ferris Stith
Filed in : Articles
Tags : conditioning, event, fat loss, goals, motivation
It all started last year when my best friend, Tara and I were looking for a way to really motivate us to lose weight and feel great in our bikinis. We had always tried to create games and challenges against each other, but nothing ever really stuck (we have the worst discipline), so we came up with a genius idea that we knew we'd never back down on... what was this genius idea you ask? It's pretty simple actually.
In February 2010, we created a Facebook event (we called it Bikini Challenge 2010) and invited several of our friends who we knew wanted to lose weight as well. The challenge didn't consist of much. Participants had until June 21st (the first day of Summer) to get fit, lose weight, etc. Then at midnight on D-Day (June 21st) each participant had to post a full length shot of them in their bikini and use it as their default pic on their Facebook profile for 24 hours. We also had the participants post the shots on the wall of our fan page. Anyone who didn't post the bikini pic by 12:15 would have to pay $100 which would go into a pot and be split up evenly between all the participants who did post their pic. Since no one wanted to pay the $100 and no one wanted to post a "fat" bikini pic, the motivation was, well, pretty intense!
70 of the Best : 7 Years of Straight to the Bar
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands, bending, diet, DIY, Old-Time Strength, paleo, parkour, recovery
Thank you.
There have been some superb articles in that time (my favourites are listed below), as well as training logs, product reviews, forum discussions and of course the twitterchats. It's really been (and continues to be) an incredible ride.
Before we dive in to the list itself, a quick word on the content : while it's quality stuff, there's a lot of it. Feel free to pick out your favourites, bookmark them, add them to Instapaper/Evernote/Pinboard; Stumble them and share them with your friends. Dive in.
Odd Object Training
posted by Kevin 'Sgt Sweaty' Miller
Filed in : Articles
Tags : grip, odd object training, strongman
There is no doubt that barbells are a supreme tool of building overall body power, but there is a certain type of strength that they do not build. You see, barbells are well balanced objects. Many things in life though, are not. Very few things would be as perfect as a barbell, so your body isn't fully suited to control awkward, unwieldy objects. How do you go about building this odd strength? Through the use of things that are very difficult to lift, such as sandbags, kegs, rocks, chunks of steel; whatever you can think of. Training in this manner is taking the blunt but impressive K.A. Bar from barbell training, and sharpening it and getting its maximum potential out of it through the use of odd objects.
While they're meant to give you that razor's edge of strength, if you don't have a barbell then they are still a fantastic overall strength building tool that you can train with. It's much better to lift only odd objects and still get pretty damn strong than to do nothing.
Using these monsters will work the hell out of your body's stabilizing muscles, the ones you never knew you even had. You're working them much harder in completely different ways from how a barbell ever could because it's so perfectly balanced, and they don't work the all-important stabilizers.
Your stabilizers do just that, they stabilize. They contract isometrically to support your body under a load. This is why manual laborers can be so strong, because they work the heck out of their muscles and stabilizers the way barbells can't. An opposing lineman in the sport of football isn't going to push against you in a perfectly balanced fashion like a barbell will; they're going to be fighting you in all different directions. Lifting odd objects will give you advantage over any Joe who only lifts barbells, no matter who you are.
To round out your training, in addition to barbells you must train with odd objects, such as rocks, sandbags and kegs. These are very awkward objects to train with, so your body will adapt as so. Use of them will also help to improve your grip strength tremendously.
Lifting a barbell isn't nearly the same thing as trying to shoulder a 200lb sandbag or pressing a beer keg that's half filled with water. They're unbalanced objects that shift around, fighting you every step of the way. Almost as if it were alive. You have to do so by sheer power and control, because there isn't any comfortable way of balancing with each object, because you have to do that yourself. They'll keep shifting around, making themselves nearly impossible to control. If you can't clean and press that sandbag, then you can't do it. There is no bouncing or cheating, just pure grit and determination. Odd objects are a terrific solution on how one can go about building farm boy, pig wrastlin' strength that allows you to move damn near anything you want.
How to Build Your Own Sandbag
posted by Derek 'D-Rock' Peruo
Filed in : Articles
Tags : DIY, DIY equipment, grip
In this half of a two-part series, I'm going to look at some simple ways to build yourself a sandbag using cheap supplies and an afternoon of labor. Part two of the series will discuss training philosophy, technique and program design.
Stuffing Options
Lead shot and small stones or pebbles will produce a very dense bag. Small bags are great for speed and power development, so this is definitely an option to look into. Plus, if the bag breaks, cleaning up lead shot or small stones is much easier than cleaning up sand.
Sand is still the classic option for filling a bag, and it is easy to find when you need more. The trade off is clean up, which can be a hassle if the bag breaks. You will need a large volume of sand to make a very heavy bag, but that's not a big deal. When I built my home-made sandbag, all I did was go down to the beach and swipe some. Didn't spend a dime.
Shell Options
Why Bending Steel Could Be the Best Thing that Ever Happened to Your Kettlebell Snatch or Deadlift
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, grip, kettlebells, Old-Time Strength
Hi, my name is Jedd Johnson, and I bend steel with my hands.
That's right, I take steel bars, wrap them in suede to prevent a cut to my hands, and bend them into a U-shape.
"Why the hell would he want to do that?" you might ask...
I'll tell you straight up...
Because it makes me feel like a friggin' animal.
It makes me feel like I am a 800lb rainforest gorilla that can destroy anything put in front of me.
And I like that feeling...
Maybe that description is too wild, and you can't identify with it, so let me describe it a little differently...
A PR Bend is like adding 50 lbs to your deadlift, and holding it there while you scream before dropping it back to the platform like a bomb from an airplane.
Completing a bend you never were able to do before is like hitting 100 snatches in 5 minutes for the first time ever, and letting out a warrior cry because it took so much hard work and determination to get there.
Much like the landmark feats described above, I love taking a perfectly good nail or bolt and making it completely useless.
Some people think this is ignorant, but they don't realize that BENDING IS THE PERFECT COMPLEMENT to movements such as the kettlebell snatch and the deadlift...
Now, you're probably thinking: What!?!? How in the world could bending steel complement my snatch and deadlift work?
The answer is the principle of Antagonistic Balance.
"Antagonistic" means opposite, against, contra-indicative.
Think of a Broadway Play. The agonist is the main character and the antagonist is the character that plays opposite him or her. Many times these two are enemies, or their views are somehow contra-indicative of one another - they are opposites; they disagree.
So what is Antagonistic Balance, then?
Well, your body works the best, improves its performance, and is at its healthiest when the antagonistic muscle groups in the joints and opposing sides of the body are within a reasonable balance.
Think of the shoulder. If you do too much bench pressing and not enough rowing, pull-ups, retractions and other opposite movement patterns, you can really do harm to your shoulders, messing up the posture, pinching off nerves, and thus ruining progress on the bench.
You've heard of this before probably a hundred times and you are well aware of it in your training, right?
And you know, if you do too much pushing and not enough pulling, you could be setting yourself up for a serious fall down the line.
Now, where does this come into play with respect to the relationship between steel bending, the kettlebell snatch and the powerlifting deadlift...?
To fully understand this, let's look at the movement patterns of these movements individually.
KETTLEBELL SNATCH
The Kettlebell Snatch is marked by Extension throughout the body.
The athlete starts in a flexed position with the knees, and hips bent. The bell is swung back through the legs, loading the hamstrings.
The momentum of the bell is reversed with controlled violence and then extension begins throughout the body. The hips and knees extend to give momentum to the bell. The spine is lengthened.
And finally, the arm punches itself into a straight, extended position.
DEADLIFT
The Deadlift is very similar.
The lifter starts out in a crouching position, grasping the bar as it sits on the floor.
From there, the lifter pulls the weight up along the body, extending the knees and the hips.
Once the bar is pulled to its highest point, the lifter further extends himself, pulling the shoulders back into a position of pride.
COMMON THREADS
Upon analyzing both of these movements, the action that is repeated time and again is extension: extension in the knees, hips, shoulders and arms.
So, what is the natural antagonistic balancing action for the movement pattern of Extension?
There has to be some kind of contra-indicative movement pattern that essentially will negate these two big lifts, right?
The answer is Flexion.
To repeat, we are looking for an antagonistic, or opposite movement pattern, and we already said that KB work and Deadlifts involve a lot of force into extension, so the natural antagonistic movement pattern would be flexion.
BUT WAIT - I thought that, just like the ghost busters crossing the streams, having your "body in flexion" was bad!?!?
Sure, sitting at your desk all day in flexion is BAD. It can have a huge toll on your body over the years, so let's try to avoid that...
How about Crunches?
SCREW THAT! BORING!!!
There has to be some other exhilarating strength training practice that involves flexion, while also requiring the same level of dedication, the same level of discipline, and the same level of technical precision in order to succeed that the Kettlebell Snatch and the Deadlift require. But what is it???
The answer - STEEL BENDING.
Don't believe me? Let's look at steel bending, now, and the movement patterns involved.
Finding Your Fitness In The Least Common Places
posted by Tamara Wysell
Filed in : Articles
Tags : basketball, conditioning, sprinting
Find five to ten different types of crunches. For instance try a combo of leg lifts, regular crunches, bicycle, push-ups, and ball exercises. Most exercises that you can do on the floor you can also do on a strengthening ball. The ball is a great way to keep your core engaged. An engaged core equals supported back and a more effective workout. Modifications are necessary for individuals with lower problems (like me). For instance, with the leg lifts, only go down until your back begins to lift up off the ground. Then bring them back to perpendicular to the ground and continue your workout with this limitation. If you don't, you put your back under unnecessary pressure. Check out the snazzy video.
There are many other ab workouts there too. The key is to do all of these in a row. Maybe do 15 reps or 30 seconds of one, take a 15 second break, then do another until you have finished them all. Take a 2 minute break and repeat. The point is to work up a sweat and keep your heart pounding faster. It's an excellent form of strength training.
How and Why I Train : Robert Lucarelli
posted by Robert Lucarelli
Filed in : Articles
Tags : abdominal, DIY, DIY equipment, grip, history, wrist strength
Boxing requires the ability to withstand body punishment. Take a 12-15 pound medicine ball and have someone deliver a body blow with the same form the individual would deliver a shovel hook but with the medicine ball delivered full force to your abdominal region. Do not hit the individual in the Liver, Heart or Kidneys when doing this exercise. Make sure to tighten your abdominal muscles and blow out air from your lungs when the ball makes contact with your abs. Skipping rope for 3-5, 3 min. rounds conditions the legs, along with 3-5 miles of road work done 3x a week. Punching power can be developed on a 150-200 pound Heavy Bag. Double End Bag develops punching accuracy. Sparring is important for learning how to gage distance and timing. I recommend 3-5, 3 min rounds of shadow boxing, Sparring and bag work following that order 3 times a week. Boxing requires Quad strength, and sand bag quarter squats and half squats give the legs a good workout. I recommend 3 sets of 50-100 sand bag squats performed 3 x a week, for boxes. Boxers can also benefit from wrist strength which improves punching power and neck strength which will strengthen the neck and allow the neck to act as a shook absorber when receiving blows.
7 Years of Straight to the Bar : Contest Sponsors
posted by Scott Andrew Bird
Filed in : Articles
Tags : bending, competition, contest, diet, grip, Old-Time Strength
I'm also incredibly grateful to the support of our sponsors. These companies are all hand-picked and makers of things I actually use myself, in my training, diet and fitness education. Thank-you to all of them.
Many of them have contributed to the 7 Years of Straight to the Bar contest, donating some incredible equipment, nutritional products and books. Whether you're just beginning your fitness journey, or have been doing this for years, these will help out in no small way. For the contest itself, the full prize list is :
The Rotater (review)
Following years of shoulder abuse and injury, I was more than a little keen to try out The Rotater. And I have to say, it easily exceeded expectations.Love it.
Follow The Rotater on Twitter : | Facebook
StrongerGrip Loadable Club
I'm a big fan of leverage training in any form, especially things like the Loadable Clubs from StrongerGrip.
Beautiful things.
Follow StrongerGrip on Twitter : | Facebook
NSD Powerball
This is an excellent way to get a little wrist training in - the NSD Powerball.
Love it.
Follow StrongerWrist on Twitter : | Facebook
If you're new to the world of nail bending, this is the perfect DVD to get. It'll show you the exact techniques you'll need to get started right away. Created by world-class bender Jedd Johnson.
Follow Jedd on Twitter : | Facebook
AtLarge Nutrition's BCAA+
Much, much more than a protein shake.
Beautiful stuff.
Follow AtLarge Nutrition on Twitter : | Facebook
Gymboss
Ever tried interval work with a stopwatch, or by counting out the time? Grab a Gymboss.
The perfect way to time your fat-shedding sessions.
Follow Gymboss on Twitter : | Facebook
The Primal Blueprint & The Primal Blueprint Cookbook
If you're ready to take your health seriously and make the most of all your work in the gym, these two books are essential reading.
I can quite honestly say that my life changed (very much for the better) after discovering the work of Mark Sisson. Superb.
Follow Mark on Twitter : | Facebook
19 pounds of pure grip-training joy.
Love it.
Follow Submit Strength Equipment on Twitter : | Facebook
What's black, comfortable and helps you out in the gym? A Straight to the Bar T-shirt of course.
Follow Scott on Twitter : | Facebook
As well as several bonus items. More on that over the next week or so - suffice to say that you'll want them. Seriously.
Thanks once again to all of the sponsors listed above - the equipment, nutritional products and books really are appreciated. And as they're all things I use myself, I know that the contest winner will be receiving some top-notch gear. More than $500 worth.
NB : if you're a an equipment/product maker or author and would like to add your name to the list above, send me an email. Look forward to hearing from you.
Strength Training Changed My Life
posted by Joe Hashey
Filed in : Articles
Tags : basketball, history
First, I have a confession - looking back at my high school I largely consider myself a waste of talent. I was blessed with size and athleticism, but I threw them away by never getting serious about training. I am still disappointed to this day.
I attended a small Catholic high school in Binghamton, New York which was not known for its sports programs. I enjoyed sports, playing football, basketball, and baseball. Unfortunately, all I did was dabble with strength training.
We did not have any organized lifts at the high school to speak of, but my dad had a few friends that used to play big time college football. One offered to pick me up each morning and take me to the gym before school.
I loved it....but still didn't get any stronger.
Honestly, I had no idea what to do at the gym. One day I would do all hammer strength machines, other days I would just bench and call it a day. Chin ups were too hard...never really did any of those.
Despite my lack of results at the gym, I was fortunate enough to get recruited as an offensive lineman and baseball pitcher. I decided to attend Colgate University and play football, but I still didn't "get it".
What do you think would happen to someone that was weak and taking the pounding of year round football program? You guessed it, I got injured. I went to all weight training sessions (mandatory), but still didn't get many results. It wasn't the programs' fault, it was my lifestyle. Before I knew it I had gone under the knife 4 times for knee injuries.
I was at a cross roads. At 6 foot 5, 310 lbs, I had two choices. Continue living a lazy lifestyle or make a change. I finally "got it". That summer between sophomore and junior year I lost 55 lbs on eating right and training hard. Working in a sheet metal shop making square pieces of metal out of flat ones all day with a hammer certainly helped as well!
Motivation for Training
posted by Dean Coulson
Filed in : Articles
Tags : motivation
How motivated we are has a direct bearing on what we can achieve; the bigger the motivation, the better chance we have at achieving what we desire. However there are many factors that can stifle this motivation. As human beings we are creatures of emotion and that can have a big impact on the things we do in everyday life.
External factors play a major part in how we feel and how we react to them will determine whether we are successful in what we are about to do. From a training perspective all manner of things can and will try and stop you doing what you want to do, whether that is a gym session or competing. Your inner voice will try and convince you that doing anything that makes you uncomfortable (training in winter, doing a heavy squat session) is a waste of time and will try anything to stop you.
There are things that can combat that:
- ignoring it and thinking about other things (but going to the gym anyway) will help calm the chatter, it sounds crazy but can work.
- music that gets you so pumped up you want to bend bars (a favourite of mine)
- shouting at the top of your voice before you start a training session (another favourite) gets the adrenaline pumping and can make you focus on what you want to do
- Positive affirmations about what you want to do. Pick positive words about what you want to be and repeat them like a mantra.
We are all affected by many things in our lives, but remember, it is our
reaction them that determines how we get past them and stay motivated on our
goals.
The only limits are those that we impose on ourselves, so don't impose
limits, find your motivation and stick to it.
Resources
Web sites
- www.allroundathlete.com - My blog which covers all aspects of training, including motivation
- www.geoffthompson.com - A world renowned martial artist and an award winning author with many books written on self improvement.
- www.Rosstraining.com - Ross Enamait is known by many as a fantastic athlete and coach, who posts excellent articles that inspire and motivate.
Five Reasons to Start Bending Nails
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, grip, Old-Time Strength, wrist strength
Hi, my name is Jedd Johnson. I am a CSCS through the NSCA, an RKC through Dragondoor, and am co-founder of DieselCrew.com. Our website is dedicated to exploring the development of strength and conditioning for all athletes in all sports.
Over the years, my favorite facet of strength training has been Grip Strength and I compete in several competitions every year. Grip Competitions involve Crushing, Pinching, Support lifting and other forms of hand and lower arm strength.
One of the coolest parts of the sport of Grip is Nail Bending. Bending nails, spikes, bolts, steel stock, drill rod, and other things is one of the most exciting and obsessive types of strength training you can do.
Up until now, Nail Bending might be one of the last things you would ever think of doing in your program, but there are actually a ton of benefits that you can get from Bending. Check these out :
1. Forearm size
While wrist curls and similar classic forearm exercises bring about results, they pale in comparison to the bulk built by bending. The sustained tension of nail bending causes growth in both the flexor side of the forearm and the extensor side of the forearm, creating an impressive look of balance and control.
In short, your forearms will probably BLOW UP!
2. Mental and Physical Toughness
When you become proficient in harnessing your mind's and your body's power in nail bending, imagine the results you will see in your other lifts or in the sport you play. You'll be unstoppable compared to everyone else who has never truly tested themselves in the ways you have after taking on the challenge of bending.
3. Make an Impression!
Take Note: Nail bending is NOT some form of trickery or sleight of hand like magic is.
However, it DOES bring about much the same reaction from a crowd.
Imagine talking about this new sort of strength training you are doing and when they ask you to show them, you bust out a nail, wrap it in a towel and bend it right before their eyes.
How awesome will that be?!?!
You could use this classic feat of strength of Bending to set yourself from everybody else at school, at the gym, or at your place of work. Instead of just blending in with the rest of the people, you will automatically be set apart from everybody else.
Instead of just somebody in the crowd, you'll become the Strong Guy/Gal (Yes, ladies bend too!!!), or The Nail Bender.
Every time people see you, even if it's only occasionally, you'll be burned in their mind as somebody with a strong grip - nobody to mess with, that is for sure.
The Pistol Squat
posted by Al Kavadlo
Filed in : Articles
Tags : bands, bodyweight, kettlebells
You probably don't remember what it was like when you were first learning how to walk, but I'm sure that at some point you've watched a baby try to. They really have to concentrate and even then they always wobble and fall down a lot in the beginning. This was like me trying to do that first one legged squat. This is how you'll probably feel the first time that you try it too. However, just like that baby who eventually learns to walk, if you keep at it, one day you will able to do a one legged squat relatively easily.
The reason for this, as I mentioned earlier, is as much about your brain as it is about your body. Whenever you try to get your body to do something that it isn't used to doing it has to build a new neurological pathway to make it happen. Your brain has never had to send that specific message to your muscle before so it must blaze a new trail in order to arrive there. It is also psychological in the sense that you might be a bit intimidated by the exercise itself. If this is the case, hopefully you can avoid falling into the "I can't" trap. Don't defeat yourself before you've even tried - when you believe, you can achieve!
However, before you start working on learning the pistol squat, there are a few prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat with resistance that is equal to your body weight (ladies this goes for you too!), or if you aren't into going for one rep maxes, you should be comfortable squatting at least 65% of your body weight for multiple reps.
Additionally, maintaining good posture, keeping your knee (on the squatting leg) from tracking forward in front of your toes, and achieving parallel depth are all essential components of any safe, effective squat - regardless of if you're using one or both legs.
Now that we've gotten that taken care of, there are a few ways to approach training your body to do a one-legger. One method is to start from the bottom up. While sitting down on a bench, lift one foot off the ground. Lean forward and use the heel of your other foot to push into the floor while squeezing your abs tight, puffing your chest out, and reaching your arms out in front. Once you get to the top, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That's fine for now. In time your control will improve to the point where you no longer need to sit on the bench.
Another method to employ while practicing towards doing a one legged squat is to practice from the top down. Stand on a bench, a bit off to the side with one foot hanging off the edge. Squat down so that one leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit - otherwise your balance will be off. If you are having a hard time balancing with this, hold onto something to guide you. A resistance-band that is securely in place or a cable machine balanced with a full weight stack are great options. A broom handle works well too if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing right by you so that you can grab them if you lose your balance. This is an exercise that I will literally hold my client's hand through the first time they try it!
Training the Trainer : MMA Workout
posted by Al Kavadlo
Filed in : Articles
Tags : MMA
Luckily, I got to be on the other end of a training session recently - with Matt Ruskin, an MMA fighter, ex-marine, and all around badass.
Matt took me a bit out of my element by giving me an MMA (mixed martial arts) style workout. As he points out, "MMA training challenges your equilibrium by constantly making you switch from being on the ground to being on your feet."
The exercises we did all involve explosive changes in direction, and when all was said and done, I was pretty beat.
Double Kettlebell Workouts: For the Best of Both Worlds
posted by Yael Grauer
Filed in : Articles
Tags : diet, interview, kettlebells
1. How did you develop an interest in kettlebells?
Truth be known, for at least a few months there early on I was an anti-kettlebell person; buying in to the bullshit that you can just use a dumbbell. How wrong I was.
My ultimate interest in kettlebells has always been the access they give to people to perform movements that they never would have in a normal environment; whether it is an athlete or some just looking to lose a few pounds. It is all about having the accessibility to the fastest journey from point A to point B and kettlebells provide that.
2. Most programs are written specifically for strength or specifically for fat loss. How do you program for both?
I think people used to think that they could not do both; but there is a trend out there that that is starting to insert heavier loading into fat loss programs. I think most of us would agree a large degree of fat loss is changing what goes into your mouth.
Strength and fat loss actually go quite well together, although we have been conditioned to think otherwise. When you think about it with pure strength work you should use relatively low volume work and with a restricted fat loss diet you don't want to expend too much energy.
Here's a personal example : I did the better part of a train-up for a strongman contest while using something called the velocity diet (fairly restrictive fat loss protocol) and it did not effect performance at all.
3. Why use kettlebells for strength and fat loss when you can use other tools?
Ultimately it is accessibility. If you are a pretty decent coach and your client has the physical ability with kettlebells the door is wide open.
It's really as simple as this - the vast majority of people can't squat or deadlift worth a damn, and we can get proficient at that stuff quickly with a kettlebell. There is no psychological 'hang-up' of having to 'address a big weight' and that is beyond value. Not only in long term movement quality but in regard to fat loss too they use more of the 600 principle as my friend Dax Moy likes to call it; in short they are using more of their 600 muscles and that is a good thing when it comes to fat loss.
Not to mention we can progress them to things like swings, snatches, get-ups and flowing complexes.
For athletes it is sad to say but most of them are pretty strong but move like shit, it allows the access again to refine some movement and coordination and then put the foot on the pedal and go into advanced movements again while having a very short learning curve, it's very powerful.
When were are honest about things we need athletes in & out fast with high impact results, not spending a ton of time teaching minutiae or refining technique.
Kettlebells are the perfect blend of a tool that provides diversity, and accessibility to many different populations; whether it is performance strength work, metabolic work, or even mobility work with just a couple kettlebells. As someone who needs their 'tools' to make money, that is invaluable.
4. Why double kettlebells?
Well as you may have figured I am not much of a 'load nazi', that is the apparent thing that the double kettlebell provides and for most people and athletes that is enough.
With the kettlebells we are allowed the opportunity to move relatively heavy weight fast, and this very good for developing athleticism and even better for fat loss.
There is another component and this something I call integrity; basically when someone is forced to hold the kettlebell(s) in the rack position regardless of the movement it just brutalizes the core in a good way, in other words it keeps people from being lazy and at the same time slips in a sneaky little bit of core work.
5. Can you describe a sample workout?
We have a variety of signature workouts from Big Iron Burn (BIB), Chaos Method (CM), and Smoke Session (SS). Things that make our program a bit different from purely the exercise standpoint.
We have a 'pick your own ending' style with the chaos method that switches things up everyday or Big Iron Burn which is a primary movement plus a burn circuit that supports the movement developed in the big iron portion.
Then we have the metabolic Smoke Session. Ultimately the programming is set up to sustain progress whether you are a kettlebell newbie or a fitness enthusiast so you will be able to step in and get kickass results.
Since most people want to feel like they worked out here's an example of a workout that I shot this fall with a football theme.
If you would like to check out all our other free workouts and videos go to: www.kettlebellworkoutvideos.com
Do You Believe in the Human Potential?
posted by Karsten Jensen
Filed in : Articles
Tags : Goal Setting
"You can't run below 10.40 in the 100 without drugs."
"Show me an Olympics track and field athlete who is not on drugs and I will show you the one who is last!"
In the powerlifting world, Louie Simmons is known for claiming that steroids are necessary to become "as strong as possible".
It has become a common belief that all high performers in power sports are on drugs. Repeated drug charges of famous athletes in sports like baseball and track and field, and recent movies like "Bigger, Stronger, Faster" only support this contention.
Since I was a young boy I have believed that we, as human beings, possess an unlimited potential.
Emerson said:
Wealth is moral. The only sin is limitation.
Cutting edge researchers like Bruce Lipton and Gregg Braden have written books with statements such as:
"Our genes are controlled by our beliefs."
"We are not bound by the laws of biology as we know them today."
I believe that we are about to see a BIG CHANGE in the methods used in strength and conditioning. The best coaches and athletes will start to pull in methods from outside our field and start applying within our field. A common denominator for these methods is that they will embrace the human being as an energy being (this is fact - check your physics book) rather than a collection of bones and flesh.
Primero BJJ
posted by Yael Grauer
Filed in : Articles
Tags : combat, MMA
I asked Shawn Tompkins, head MMA trainer at TapouT Training Center in Las Vegas, the same question. He said he'd pick the gym with the better atmosphere. "If you don't enjoy what you're doing, what's the point?" he asked.
I'd like to point out that this is coming from the guy who's coached MMA superstars Wanderlei Silva, Randy Couture, Dan Henderson, Mark Hominick, Vitor Belfort, Mark Coleman and more. A coach who is driven and passionate and worked tirelessly to perfect his own coaching style over the years. He'd pick the gym with the best vibe over the one with the best coaching.
Tompkins isn't the only person with that opinion. Many coaches have pointed out over the years that all the credentials and knowledge will not replace a good gym vibe or culture. Although it sounds like nails on a chalkboard to goal-centered athletes, the process really does matter as much as the destination. Create an atmosphere where everyone feels valued and respected, and that's where they'll really shine.
The best gym I've ever had the pleasure of training at was Primero BJJ in Tucson, Arizona. I can't say that I could differentiate between the good vibe and good instruction. Good instruction is part and parcel, really, but perhaps it is the atmosphere that makes students more receptive to it. Qualified instructors are a dime a dozen, but safe and positive environments? From my experience, they are deceptively hard to find.
The gym atmosphere permeates into every aspect of training. Good instruction is of paramount importance for those who are solely focused on training, and Primero had some of the best with the combined talents of Richard Bueno, Brian Ogule and Joe Solorio. And instruction is the first place where gym vibe is important, if you want to create an atmosphere where students feel safe enough to take risks, be creative, ask questions and try new things. I'd go to Primero for the conditioning; when I decided to get serious about getting in shape it was heavy lifting and Primero that got me there. This is another place where gym culture is important. How many athletes would go to a gym with a rotten vibe when they've had a bad day or are stressed out for other reasons? Much easier to talk yourself out of it, but a gym with a good culture has the opposite effect: students are more likely to attend under negative personal circumstances.
The Human Flag
posted by Al Kavadlo
Filed in : Articles
Tags : abdominal, bodyweight
Like most things in life, being aware of the subtle nuances of the human flag is the key to performing it skilfully. Most people assume it's strictly an issue of upper body strength, but there are other things to consider when training for the human flag. I believe that achieving a full human flag begins by having a thorough understanding of these considerations. From there it's simply a matter of practice, dedication, and patience.
A lot of people ask me how long it takes to learn to do a human flag. It's natural to ask this question but I think the best way to approach training to do a flag is not to think about the end result. It is a long road to the human flag and people who go in expecting a quick fix will likely be disappointed. It takes a lot of practice - even if you're already fit. However, if you focus on the process rather than the end result, I think you'll find it a more rewarding experience. It also helps to set small bench marks along the way by using easier variations to build your way up to the full human flag.
The key to gradual progression is to practice similar positions where you'll have better leverage. Part of what makes the full human flag so challenging is that you're using a relatively short lever (your arm) to hold up a very long object (your body). Since you can't really make your arms longer, you need to find ways to make your body shorter in order to make the flag more manageable.
Progressive Distance Training
posted by Karsten Jensen
Filed in : Articles
Tags : grip, periodisation
The main purpose of Progressive Distance Training is to improve 1RM in lifts such as squats, deadlifts, bench press or military press.
Progressive distance training has been used by legends like Paul Anderson, Peary Rader and Bob Peoples. Progressive distance training is related to supra-maximal eccentric training, in the sense that supporting structures of the body, like grip, core, bones and tendons get exposed to loads beyond 1RM. Unless specifically addressed, a weakness of progressive distance may be a lack of stimulation of strength in the bottom position of a movement (typically the most challenging part).
By nature, progressive distance should be a 6-week cycle (or longer) to allow the athlete to adapt to the given settings. Due to the short range of motion (ROM) initially, the rep number is a little higher and tapers down as ROM increases.
A power rack with solid safety pins is needed for this MV.
| Day 1 | ? x 5-1 | |
| Day 2 | ? x 3-6 | (55-75% 1RM) |
| Day 3 | ? x 6-3 | |
| Day 4 | ? x 6-3 |
As mentioned in Appendix 6, the range of motion is related to the tension on the muscle and thus, intensity. The ROM is waved down and up from workout to workout and week to week using the following sequence. (Setting 1 should allow for about 1-inch of movement. Subsequent settings are counted based on setting number 1).
| Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | |
| Day 1 | 1 | 2 | 3 | 4 | 5 | 6 |
| Day 3 | 3 | 4 | 5 | 6 | 7 | 8 |
The goal of the system is to progress to full ROM. You can shorten or lengthen the progression (fewer or more settings than 8) if full ROM for the athlete/client corresponds to a number different from 8.
Jumping Rope for Conditioning
posted by Al Kavadlo
Filed in : Articles
Tags : conditioning
Well, if you haven't jumped rope since you were a kid, you might be surprised by how challenging it can be.
In fact, I think it's one of the best forms of cardio conditioning out there - way better than the eliptical trainer.
You can probably expect to get winded and feel uncoordinated the first time you try jumping rope for cardio, but after a few sessions you will start to get the hang of it.
The Basics
Start by just practicing the standard two foot jump. It might take a little patience to get the timing right, but after a little while this should become relatively simple for most people.Once you get that move down, you can move onto alternating feet (skipping), and then work on doing double skips.
Harder Moves
When you get comfortable with the basics, try doing a crossover or a double-under. Crossovers involve switching your hands to the opposite side and then back. Double unders are when the rope goes around twice during one jump. Both of these moves take some practice to get the hang of, but challenges are what makes life exciting!How to Get Your Gym on the Map
posted by Yael Grauer
Filed in : Articles
Tags : gym owner
How do you get your gym on the map? First, go to places.google.com and verify that your business' information (address, phone number, hours, etc.) is accurate. Next, make sure your business is also listed on all of the major directories online. These include yahoo, bing, yellowpages, citysearch and local.com, as well as hotfrog and goguides.
Check those sites to make sure your gym is also listed and that your information (again, business name and address and phone number) is accurate. And if your gym is not listed, see if you can rectify that.
The Top 5 Mistakes to Avoid When You Create a Periodized Training Program
posted by Karsten Jensen
Filed in : Articles
Tags : program design
How do I know that these are the Top 5 Mistakes? I know that these are the Top 5 Mistakes, because I and many other trainers and coaches I have conferred with have made them! Mistakes are a natural part of learning and only count as true mistakes if you keep repeating them.
Legendary Danish physicist, Niels Bohr, was known for saying that "an expert is someone who has made all the mistakes that can be made in a narrow scope of practice".
I will assume that you are currently creating your long-term training plan based on some form of periodization model (linear, non-linear, conjugate, block etc). If you are ahead of your game, you might even have my book "The Flexible Periodization Method".
(Not everyone is comfortable with "periodization" and find the concept to be confusing and too theoretical. If this describes you, I recommend that you initially focus on the most basic definition of periodization -"a division into periods".)
Programmes that follow the principles of periodization have been proven to yield better results than programs that do not follow principles of periodization (Study "Designing Resistance Training Programs", by Fleck and Kraemer to learn more).
If you are not basing your long-term training programs on a clear, effective periodization model, then that is 'the mistake of all mistakes!" Let's dive into it!
Mistake #1
Creating a great training program with the wrong goals. Just because there is jumping in a sport does not mean that the athlete should perform jump training, if jumping ability is not the weak link for that athlete!!! The Mantra is: Spend the time focusing on the components of training that will affect the athlete the most - whatever that is.A great macrocycle plan is based on asking the athlete and or coach about the weak link in training or competition. I have written elsewhere about the 7 categories of weak links, but here they are listed for your convenience
- Increased daily energy or vitality
- Prevent repeated injuries and/or rehabilitate an injury.
- Improve the ability to perform a high amount of sport specific practice with high quality .
- Improve the ability to repeat current peak performance in selected elements of the performance or game.
- Improve peak performance in selected elements of the performance or game.
- Improve performance in prolonged or repeated competitions.
- Change body composition
Mistake #2
Not enough time assigned to each mesocycle. Would an athlete improve muscle mass after one training session geared towards improving muscle mass? Obviously not!What ever physical capacity the athlete is aiming to improve, the training program to address this particular capacity must be trained for a sufficient number of weeks so that useful training adaptations are created.
The sufficient number of training weeks ranges from 3 to 12 depending on the capacity to be improved, how strongly that capacity is emphasized in the program and the training age of the athlete or client.
Specific Method Variations for the Early Phase of a Macrocycle
posted by Karsten Jensen
Filed in : Articles
Tags : periodisation
MV 1: ? sets x 10-12+10-12+10-12 reps / Tempo: 502 / RI: 60 sec
Start with a 3-4/5 RPE load for 10 reps. Progress on load when 12 reps are completed in all segments in at least one set. Progress on nr sets from week to week.
(RI = Rest Interval, RPE = Rate of Perceived Exertion)
MV 2: ? sets x 8-10+8-10+8-10 reps / Tempo: 502 / RI 60 sec
Start with a 3-4/5 RPE load for 8 reps. Progress on load when 10 reps are completed in all segments in at least one set. Progress on nr sets from week to week.
MV 3: ? sets x 3-5 reps with an unilateral exercise alternating left and right for 4-8 minutes without rest / Tempo 502 / RI: 60 sec if more than one set is used.
Start with a 3-4/5 RPE load for 90 sec constant work. Progress on load, when at 2 min of unterinterrupted work can be performed. Increase nr of minutes from week to week.
MV4: 1 set x 100-200 reps / Tempo: m0m0 / RI: na
Training for the Planche
posted by Al Kavadlo
Filed in : Articles
Tags : bodyweight
While it's commonly seen in competitive gymnastics, few people are familiar with the planche and even fewer have thought to try it themselves. I'm hoping to change that!
The textbook planche position is almost the same as the push-up position - except your feet are not touching the ground!
There are several positions to practice while building up towards this, such as headstands, handstands and the crow (aka frogstand). It's also helpful to practice planche variations with bent arms and/or legs, as these are typically easier.
Before working on the planche, you should establish a solid foundation of core strength as well as upper body strength, through doing exercises like planks, push-ups, and dips.
The full planche is still a work in progress for me but after months of practicing, I can get my body mostly straight when my arms are bent.
How to Add 20+ Pounds to your Deadlift
posted by Yael Grauer
Filed in : Articles
Tags : bands, sandbags
Sure, sandbags, the TRX system, bands, etc. can be very helpful tools, but only when used appropriately to solve specific problems rather than trying to squeeze clients into a pre-existing ideology.
I asked Henkin to take a look at my deadlift, which is probably my best lift. It took me 16 weeks to get from 175 lbs. to 200, and I was convinced that my newfound 1RM wasn't going to change any time soon. Twenty minutes with Henkin proved me wrong, and I walked out with a new 1RM: 220 lbs. But probably even more important (if you're of the belief that anything's more important than a PR), I walked away with a greater knowledge of my own muscle imbalances and movement patterns that need work, and some great ideas to help me get there.
Since these problems aren't particularly uncommon, I thought I'd share some of what we worked on to activate my posterior chain - particularly the glutes and hamstrings, with an emphasis on proper hip extension.
The problem
I knew that I wasn't using my body as a complete unit in my deadlift because my glutes were never ever sore, not even on 1RM days, but even a single (unweighted, partial) pistol would do the trick. And I'd been told by my training partner that I did in fact round my back a teeny bit when I got to the higher weights, and was not extending my hips all the way up top.
It's worth noting that these patterns didn't come out until I started putting real weight on the bar. This is particularly useful information for new coaches: watching someone lift an easy weight for them will not necessarily help you correct their form, so pay close attention when they are at or near their max or are slightly fatigued.
Here's some of the exercises Josh and I used between sets to get my glutes and hamstrings activated and improve my hip movement. These obviously also work as stand-alone exercises, and could even be incorporated in a warmup.
1. Internally Rotated X-Band Walks
Just like a regular x-band walk, you step on a resistance band, twist it into an X-shape and walk sideways. But in this case, you make sure your feet are inverted - that is, your toes are facing each other. If connected, they would form a V. This activates the glutes as you do your penguin waddle sideways.
Josh Henkin's explanation: "By internally rotating the feet you minimize the use of the dominant external rotators. This may sound contradictory, but you actually stimulate more of the stabilizers such as the gluteus medius. If the smaller muscles learn to fire better it will provide a better environment to have the prime movers more effectively perform their job."
2. TRX Hip Bridge
Simply put your feet up on the TRX and use your core and hips to complete a series of bridges, holding position at the top.
"The TRX provides a few different functions", Henkin explains. "For one, having the feet in the cradle allows the lifter to focus on "driving into the heels" which is a main cue for performing any bridging movement correctly. Secondly, we can slowly change the load by changing the body position on the height of the foot cradle."
How to Become a Better Armwrestler
posted by Scott Latella
Filed in : Articles
Tags : bands, grip
I've been a professional armwrestler for 20 years now, but it didn't start out all trophies and gold medals. My first 2 years I struggled to just win a single match in the amateur class until I learned the sport specific training needed to become a better armwrestler.
In this article I'm going to give you the 3 basic points you need to work on to get your self ready for an armwrestling match.
Point 1
Hand & Wrist: Yes it's called armwrestling but it should really be called handwrestling since who ever controls the hand and the wrist in the match wins 95% of the time. You need to build up great strength in your hand and wrist so that you can defend against an opponent's move and also enforce your move onto him. Heavy grippers can help some, in armwrestling you need more open hand and flat finger strength. Rolling thunder lifts, Flat finger chins, Dumbball curls and my favorite the metal gyro wristball will not only increase your power but also your holding endurance. I hit hand & wrist training 4-5 times a week and will mix it up to keep the workouts fresh.Point 2
Pulling: If you go to an armwrestling tournament or maybe watch some matches on YouTube you will notice people calling matches pulls or hear armwrestlers being called pullers. Why?? Well the best basic move in armwrestling is to first pull your opponent's arm back to you before trying to press sideways for the pin. Armwrestling is a leverage sport; gain that advantage and your chances of winning skyrocket. So when getting your grip focus on a nice tight grip, tighten your whole arm so it stays super tight at a 90% angle and then when the ref (or 3rd buddy) says go, yank his arm straight back to you (aim for your nose). If he is not ready for this his arm will open up and you will have a great leverage advantage. At this point you go for the pin and thrust sideways. Can you say winner??Suspension Training 101
posted by Derek 'D-Rock' Peruo
Filed in : Articles
Tags : DIY, suspension training
WHAT IS TRX?
TRX was developed by Randy Hetrick, a former U.S. Navy SEAL, as a mobile training platform for soldiers on the front lines. The light-weight design of the TRX made it easy to transport, set-up, and break-down, so it could be taken practically anywhere soldiers were stationed.
Of course, if your gym doesn't have a set of straps, you can always bring your own and freak out the training staff with your mad skills.
SO WHY WOULD I USE IT?
The TRX (or any suspension trainer for that matter) is designed as a stand-alone piece of workout equipment. You shouldn't need anything beyond the straps and a solid anchor point about 7 feet off the ground (squat racks, door jams and tree limbs all work great for this). By adjusting your sets, reps, tempo, range of motion, and rest periods you can design a program to train practically any facet of physical fitness. Endurance, strength, power and flexibility can all be trained using suspension straps.Beyond portability, suspension straps also allows you to quickly adjust the difficulty of each exercise simply by changing the angle of your body in relation to the anchor point: If an exercise is too challenging, move your center of gravity closer to the vertical line under the anchor point and widen your base of support ("feet apart"); If an exercise is too easy, move your center of gravity away from the vertical line and make your base of support smaller ("feet together").
HOW DO I USE IT?
Setting up the TRX is stupid simple: Just wrap it around any solid, stable object above your head. There are fancy, specially designed anchor points to do this, but I recommend just using one of the exposed beams in your basement or garage. Once you find an anchor point, drape the main strap over the object and latch the suspension trainer to itself. Do NOT attach the suspension trainer directly to your anchor point using the carabiner; the equipment is not designed to work that way. If you attach it correctly, the straps will look something like this:
Squat / Pistol
These are pretty easy movement patterns, and everyone should be familiar with the proper form. Keep your hips back and really pop them on the way up. Just remember that this movement can cause more shear force on the knees than a traditional barbell squat due to increased quadriceps activation. Limit the range of motion if you have knee trouble, or make damn sure you're activating those glutes!Glute Bridge
A fantastic alternative to the squat discussed above, glute bridging eliminates most (if not all) quadriceps activation. But they do require a high degree of stability through the core, especially if you're doing a single-leg variation. If you find your hamstrings firing more than your glutes during a bridge, place a resistance band around your knees as you perform the movement, and keep the band taught.Supine Leg Curl
This is similar to the supine hip extension/leg cure performed with a stability ball, and should dynamically activate the knee flexors (mainly the biceps femoris, semitendinosus and semimembranosus. The popliteus, proximal gastrocnemius, distal sartorius and distal gracillis will also activate). Keep your glutes tight to maintain the proper straight line between your shoulders, hips and knees at all times.Triple Extension / Sprints
Every sport requires its athletes from time to time to extend fully at the hips, knees and ankles simultaneously. This move is called the triple extension, and is the foundation for effective running, throwing and jumping mechanics. Oftentimes, olympic-style lifts are used to train this movement pattern; but the variations I demonstrate in the video will work just fine. Focus on minimizing ground contact time and getting your knees into your chest as quickly as possible between repetitions.Plank / Pike / Mountain Climbers / Knee Tucks
It's core work. It's good for you. Do it.Push-ups
This is my personal favorite. It activates all those little tiny stabilizer muscles you forgot about, and will bring even the biggest guy to his knees (literally). Maintain proper push-up form throughout the movement.Row / 1-Arm Row
I cannot stress enough the importance of squeezing your shoulder blades together during these movements. It's very easy to cheat and use your biceps to pull yourself up, but doing that will counterproductive to what we're trying to accomplish here. Each repetition should initiate from low between the scapula: maybe T6 or T7 or T8. Initiate the movement too high and you involve the traps more than you should. "Start low, then go."Dips
Perhaps even more demanding than the push-ups, doing dips on a suspension trainer can quickly become torturous. I recommend them highly.Kipping Pull-ups
posted by Al Kavadlo
Filed in : Articles
Tags : bodyweight
While Pull-ups are typically performed by going straight up and down, the kipping pull-up creates an arc, rather than a straight line, as a means to quickly propel the body upward.
In sports, there are rarely slow controlled movements like conventional pull-ups; real life activities typically involve using the body as a whole. Kipping pull-ups are an explosive, dynamic exercise, turning the pull-up into more of a full-body exercise as opposed to just working the upper body.
Utilizing the kipping technique for pull-ups usually allows for more total reps, which is why some gym rats have referred to it as "cheating." But I think that's somewhat of a juvenile attitude.
Why Conditioning is King
posted by Dean Coulson
Filed in : Articles
Tags : circuit training, conditioning, endurance, kettlebells, recovery
Is cardio conditioning?
From my point of view, when people use the term cardio is it is being referred to as low intensity steady state aerobic (with oxygen) exercise such as running or stationary bike and has no place being called a conditioning program. To me conditioning is an intense anaerobic (without oxygen) training experience and I feel a lot of people are misguided. I thought I would put the record straight.
Bring the Intensity
A conditioning program consisting of high speed and high intensity exercise will certainly keep you fit whilst preserving your strength and mass. It will also make your body more efficient at burning fat by increasing your metabolic rate for up to 36 hours after you have finished your training. The other benefit is that you can complete your conditioning session in less time.
Your A Game
The most important thing you can bring to a conditioning program is you. That is, if there is a lack of effort put in then the program will suck. As the saying goes, you can lead a horse to water, but you cannot make it drink; well this holds true here. You can have the best conditioning program in the world, but if you don't show up with your A game and give it all you have got, then you may as well forget it. You get out what you put in, anyone can jog, but how many people can do hill sprints at top speed without keeling over?
Remember - Knowledge is power only if the knowledge is applied.
Motivation
Fatigue makes cowards of us all - Vince Lombardi
Conditioning workouts hurt, there is no getting around it. Lactic acid sets in and then your mind is against you trying anything and everything to make you quit. If you train intensely then you will meet fatigue, fatigue is unavoidable. However, the body can be trained to minimise its effects or at least delay them.
You have got to be motivated to train through fatigue. Intense conditioning will challenge you, but motivation will allow you to achieve your goals through hard physical and mental activity, giving you the ability to push through fatigue.
The body has more potential than most people realise, however conditioning is not just about the physical training; mental training is just as important and that will come about by hard physical effort, pushing through fatigue. Mental conditioning plays a pivotal role if peak physical conditioning is to be realised.
Energy Systems
Were you aware that we have 3 energy systems? Without getting too technical, the 3 energy systems our body uses are:
Aerobic : This is used primarily for steady state cardio, burning calories whilst doing the exercise but very little if any afterwards. Training too much with this system can reduce muscle mass, speed and power (e.g. marathon runners).
Anaerobic : Has 2 energy systems (ATP-PC and Glycolytic). These energy systems are used during high speed/high intensity conditioning.
ATP-PC is stored in the muscles and is the energy system for power. However we only have a finite amount and is quickly used.
Glycolytic : This energy system derives its energy for glycogen stored in the muscles or liver, this is what the body uses during intense exercise once ATP stores have been depleted.
Training in this manner will still provide cardiovascular benefits but will also keep strength gains and well as providing effective fat loss. This is due to the increase in your metabolic rate post exercise, which allows the body to burn calories long after you have finished training.
Having good aerobic fitness is still important, but you do not have to do steady state cardio to achieve it. Anyone who has tried a high intensity program, which uses energy without oxygen will still be breathing heavy afterwards. This is because the body still has to utilise oxygen to help remove lactic acid and replenish energy stores.
A good conditioning program will enhance all three energy systems.
Quality or Quantity
There are times when I see people in a gym on recumbent bikes or stationary bikes for quite literally hours reading magazines. This will get you nowhere, burn very little fat and will not even tax your aerobic capacity and do nothing for your conditioning.
Let's get something straight. You do not need to spend hours in a gym, the maximum time you need to spend conditioning is 30-40 minutes and this can be realised by high intensity conditioning. In fact if you have limited time to train you can fit a ball busting conditioning session in 20 minutes, ever tried to do 20 minutes of burpees straight? I rest my case!
General Physical Preparedness
GPP is the way whereby an athlete can improve his/her work capacity (the amount of work a body can produce) by using a variety of conditioning exercises, designed to improve Aerobic Endurance, Anaerobic Endurance, Recovery, Strength and Coordination. Everyone should aim to improve their GPP, through high intensity conditioning.
The systems
There are several methods that can be used to create a complete all round conditioning program; the following are the ones I primarily use:
Interval Training
There are several options that lend themselves particularly well to interval training:
- Running
- Punching/kicking a heavy bag
- Skipping rope
- Rowing machine
Rest or active rest could be walking or jogging or jumping jacks, depending on what you are doing.
A punching drill on a heavy bag is a great example of interval training. Plan out 8-12 1 minute rounds with 1 minute rest in between rounds. These 1 minute rounds have to be really taxing and you have to be able to go all out until the minute is up. This is extremely difficult but extremely rewarding.
Circuit Training
Circuit training is a great way to conduct your conditioning routines, it is similar to interval training but can be for time or for repetitions or both. Circuits are performed at a fast pace and can concentrate on upper body, lower body or be combined to provide full body conditioning. There are no rules as to how circuits are constructed. It could be just bodyweight or other modularities can be used including dumbbells, barbells, sandbags, medicine balls, kettlebells, heavy bags, skipping rope etc.
Circuit training is tough and is designed to force you to dig deep and push through fatigue.
Density Training
Simply put, how much of a particular exercise you can do it a defined amount of time. Your goal is to increase the amount of work performed in a time period.
Great examples I use are:
- Pull-ups/chin ups/burpees/push ups in a 10, 15 or 20 minute time limit
Tabata Intervals
An excellent protocol for conditioning, this involves 8 rounds of exercise with 20 seconds of intense activity, followed by 10 seconds of rest.
Tabata Intervals are one of my favourite protocols for an excellent conditioning session. You can either pick one exercise such as squats or pick multiple exercises, performed one after the other.
- 20 seconds of squats, 10 seconds rest x 8 rounds
Or
- 20 seconds push ups, 10 seconds rest
- 20 seconds pull ups, 10 seconds rest
- 20 seconds Burpees, 10 seconds rest
- 20 seconds Squats, 10 seconds rest
Complete this tabata circuit for 8 rounds WITHOUT stopping
Finishers
Finishers are a great way to round off your training, whether it was a strength or conditioning session. They will test your mental toughness and push your physical ability to the limit. From a strength point of view it is a great way to get a conditioning routine in and from a conditioning point of view a great way to teach your body to push through fatigue and increase your GPP.
Farmers walks, tabata intervals, bodyweight or density training are great examples of finishers.
Don't forget strength training
From a strength point of view, training for conditioning will:
- enhance all three of your energy systems - anaerobic (both ATP-PC & glycolytic) and aerobic
- increase General Physical Preparedness (GPP)
- Help preserve strength and mass
All of these are essential for maintaining good work capacity for strength training. The benefits of this include allowing more intensity and volume to your strength workout, quicker recovery times between sets and between workouts. By having increased recovery allows you to handle bigger workloads.
Of course you still have to train smart and not let the conditioning detract from your strength training if strength is your focus. Getting DOMS for days after a conditioning session will not help your strength training.
I see these all as equal and strive to be as strong and as conditioned as possible. I am not too concerned about bulking up as long as the functional strength is in place.
Everyone has their own goals, but no one should neglect either strength or conditioning.
Have a plan
Always plan your activities and log everything. Improvements can be made easier if you know what you did in your last training session. Lay out a week of activity and stick to it. A typical week for a general strength and conditioning program could consist of the following:
- Monday: Strength Training + finisher
- Tuesday: Conditioning Training
- Wednesday: Strength Training
- Thursday: Conditioning Training
- Friday: Strength Training + finisher
- Saturday: Conditioning Training (or day off)
- Sunday: Rest
The strength training could go Maximal Upper, Lower, Upper and then the following week reverse it so that it is Lower, Upper, Lower.
Another strength-focussed week could be Full Body Strength on Monday, Day Off on Wednesday as recovery and then an Explosive Strength day on the Friday.
The point is is that as long as you have a plan, you can track your progress to make sure you can get the training in and know what you need to do week on week.
I always recommend backing off every 8th week with a program like this to allow your body to recover. This would entail less volume of training.
Five Exercises To Build Grip Strength for Jiu Jitsu
posted by Yael Grauer
Filed in : Articles
Tags : grip
First Things First
Before we get into some approaches to building grip strength for jiu
jitsu, I wanted to go over a couple of things. First of all, part of
grip burnout in a jiu jitsu tournament has to do with the lovely
cocktail of fear, adrenaline and technique that isn't exactly
thoughtful. To avoid burning out your grip before you even have a
chance to get started, you might consider not grabbing the gi from the
get-go but working some other type of takedown. Feel free to ignore
this advice if it's not your style (or if you're a judo player), but
if you're a wrestler grabbing the gi from the beginning does little other
than burn your grip and hurt your takedown attempt. You can also have
a light grip or use a no-gi approach where you grip the actual arm
(for example) rather than the gi to avoid killing your forearms before
you even have the chance to get started. Just something to think about
and possibly discuss with your coach and team.
Secondly, make sure you don't go nuts with the grip training. It is
very easy to overtrain, so make sure to either incorporate it as a
small part of your overall strength and conditioning program or, if
you're using a more intense approach, to take two weeks off every
month or so in order to prevent overtraining or injury.
Having said that, here's some approaches to strengthen the grip for jiu jjtsu.
1. Use the gi, son.
Throw a gi over your pullup bar and do some pullups grabbing onto
that. If you're still doing jumping pullups or body rows, use a gi for
those instead. If you didn't bring your gi to the gym, you can use a
towel in a pinch.
2. Fat bars.
Wrap a towel around your bar to make it nice and fat, and kill your
forearms by doing your pull-ups on that. You can also use a fat bar
for your barbell lunges, or fatten up your dumbbells for your one-arm
rows.
3. Another reason to deadlift
One simple way to work your grip strength is by lifting heavy things.
Take the lifting gloves off, use some chalk if necessary and work your
deads.
Blast from the Past : The Forgotten Lifts III
posted by Scott Andrew Bird
Filed in : Articles
Tags : Forgotten Lifts, Old-Time Strength
This week - The Forgotten Lifts III.
As you're probably well aware, I absolutely love sampling some of the older, less common exercises on a regular basis.
Some of these are still ideally suited to my training, and get used frequently; others are just fun to challenge yourself with. Whichever way they're used, here are a few more of The Forgotten Lifts :
10 Questions With Greg Everett
posted by Yael Grauer
Filed in : Articles
Tags : interview, Olympic Weightlifting
Following Scott's lead, I asked Greg 10 questions to dig below the surface.
1. Tell us a bit about yourself. Where did you grow up and how did you develop an interest in Olylifting?
I grew up in the southwest San Francisco Bay Area, which is were my gym is now. I learned the lifts in high school, although not well by any means. I didn't have any real guidance or exposure to actual weightlifters, so to me at that point, they were just some other barbell exercises that I didn't use much.
As soon as I could afford it, which was maybe 15 years old, I bought a power rack, a real bar and as many plates as I could for my garage to upgrade from the junk weights I'd be using for the previous few years. That went with me when I moved to Arizona, Chico and southern California. I still have the rack and plates - not sure what happened to the bar.
So I was always lifting weights, but not weightlifting. I wish I had better exposure to the sport at an earlier age. When I was in Chico, I was given a partnership in NorCal Strength & Conditioning. Finally I had access to bumpers and bars that actually spun a little, and immediately weightlifting became my primary interest although I was still doing conditioning work and training BJJ. Eventually I quit doing anything but lifting.
Shortly thereafter I sold my house, sold my third of the gym to my two partners, and moved to southern California to lift with Mike Burgener. I wanted to take some time without the responsibilities of gym ownership, without having to spend the entire day training clients, and just have a chance to train myself. It was the best decision I've made. I was able to be coached by one of the best out there and be in an environment of serious lifters. Burgener's gym is just a two-car garage at his house with four platforms smashed together, a lot of bars and weights, and a lot of love for the sport. I continued training private clients in the garage and coaching lifters with Burgener, learning as much as I could.
2. When did you decide to focus on coaching instead of just lifting?
Pretty much from day one. I've never been anything more than mediocre as a lifter, and I've always put myself in a position to prioritize others' lifting over my own. I don't mean that to say I'm extraordinarily selfless and charitable; I've just recognized that I can do more as a coach than an athlete. I derive enough satisfaction with my own training whether or not I'm competing, so it's not much of an issue. Fortunately, I think not being a great lifter has made me a better coach because I've had to get creative and think my way through progress.
3. Tell us about the Catalyst Athletics WODs (workouts of the day).
First, I want to acknowledge the shortcomings of an online training program: I can't program specifically for any of the participants, although I do keep an eye on comments and try to adjust accordingly. There are a number of things I do in that program that are specific to this essentially unknown group of athletes based on assumptions I've made about them and their needs. So far it seems to work well - we get a lot of comments and emails about peoples' success.
CrossFit had a daily conditioning workout posted; Mike Burgener had a daily weightlifting workout posted. I just happened to be in a position that people contacted me a lot about combining lifting and conditioning. I initially didn't want to post a daily workout because of the problems inherent with such a thing, but there was enough of a demand and I like programming so I figured I would do it. So the point is that it filled the gap in the existing workouts and provided what is basically a weightlifting program that accommodates a bit of conditioning work for people who want to get stronger, improve their Olympic lifts, and not turn into fat slobs.
4. In addition to being certified as a USAW coach you're also an RKC Kettlebell instructor and of course an NSCA CSCS. Why did you decide to focus primarily on Olylifting?
Weightlifting is the only thing that keeps my interest as a coach and an athlete. In terms of training in general, I like pretty much everything out there, and I like using as many tools as possible. I like interacting with all the different people and learning what they have to teach. It doesn't mean I'm going to do exactly what they do the way they do it, but there's no one you can't learn something from, even if it's what not to do. With regard to actual certifications, I've had all kinds, but they don't mean much. The only ones I maintain are the USAW and CSCS. I don't pursue higher USAW certs because I have no compelling reason to. I'd rather stay in my own gym, coach, train and work - having a different classification on my USAW card doesn't affect what I do, and I have no interest in coaching international teams, so it doesn't matter.
5. Do you think Olylifting is for everybody?
I think weightlifting should be accessible to everyone, but that doesn't mean it's appropriate, beneficial or necessary for everyone. If it's not done well, there are definitely unnecessary injury risks, and that's my biggest concern with the growing popularity of the lifts not matched by growing numbers of competent coaches. In other words, the more people doing the lifts improperly, the greater number of them who will get hurt, and the more we will start hearing that weightlifting causes injury.
Gym Marketing Lessons From Your Favorite Sex Shop
posted by Yael Grauer
Filed in : Articles
Tags : fitness marketing, kettlebells
I'm not saying your gym should be filled with half-naked women
sporting novelty items. What I am saying is that you could take a hint
from nice, clean stores which revolutionized the way many women looked
at sex shops and tapped into a whole new market. What separates stores
such as Good Vibrations or Fascinations from the XXX Adult Store even the bravest women won't venture near? Read on.
1. They're clean and well-lit.
Very few women like to shop...or work out... in a dungeon. Granted,
gyms are not always the cleanest of locations. People work out hard.
They sweat. We get that. But seriously, gym owners - clean up your
shit. Your mom doesn't work here. Make sure your bathrooms and
changing works have working locks, soap and toilet paper. Pick up the
pile of sweatshirts on the floor. Clean the floor. Pick up the piles
by the reception desk. And change the light bulbs. And if you're
looking for a gym you hope your lady friend will like, just
remember - an unlit and filthy gym is not attractive to women.
2. Greet every (potential) client or customer.
The problem with the creepy, smelly sex shop is that it attracts
creepy, smelly people. What's the best way to prevent this? Shine a
light on it. This strategy is actually used in convenience stores to
prevent shoplifting. And it has the added benefit of making people
feel welcome. Even if people keep to themselves during their actual
workout, nobody wants to be ignored. Create a pleasant and friendly
environment and you'll build customer loyalty.
3. Something for everyone.
A good sex shop has something that meets the comfort and tolerance
level of a wide variety of of customers. Not looking for hardcore
porn? Massage oil is pretty sweet and innocent. As are Halloween
costumes. Whether someone's looking for bachelorette party favors or
items to stockpile in their dungeon (er, basement), they can find what
they need in the good, well-lit sex shop.
How would this work for your gym? Simple. Make sure your offerings are
acccessible for the diverse needs of your client base. What does this
look like? Dumbbells that start at lower weights. Cardio machines and
even weight machines for people who will not be weaned off of them
quite yet. Kettlebells, TRX systems and bumper plates for your
hardcore clients. And a wide range of classes for all skills and
levels.
Giving it Away II
posted by Scott Andrew Bird
Filed in : Articles
Tags : charity, donation, giving, used strength-training equipment
This time we're taking a look at a few of the other ways of helping out various health & fitness charities; through one-time events, book/DVD/t-shirt purchases and direct financial donations. Let's get started.
Donating Equipment
Last time we looked at several ways of donating your old equipment, books & clothing; ranging from Shoe 4 Africa to the Salvation Army. This time I'd like to add another category, electronic gadgets.
If you're the type of person (and I'm definitely in this group) that loves to listen to some hard-hitting music during a workout, this may be one for you. In my case - and I suspect I'm not alone in this - the tunes come via an iPod which I wear throughout the session. It's a great way to help block out the world around you, and focus on the task at hand.
What happens when you get a new mp3 player, or similar device? Do you slowly build up a collection of things that are just sitting in a drawer?
If that's the case, swing by Gazelle. They'll buy these older devices from you, taking away a lot of the 'will I, won't I' debate each time a new iPod comes out. Great company.
One-Time Events
There are many, many fitness-related fundraising events on the calendar each year. These offer a unique way to donate money, as typically you sponsor one of the athletes or teams involved. Examples include the MS Mud Run, the OXFAM Trailwalker and the Alzheimer's Society Himalayan Trek.
For details of all of these, and many more fitness-related events, head over to the calendar.
Product Purchases
This falls into the category 'help them while you help yourself', and is a superb way to help out a charity or three. Typically the products are books, DVDs or CDs; such as liftStrong.
Good stuff.
Three Technique Corrections for Tearing Your First Deck of Cards
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, card tearing, Feats of Strength, grip, Old-Time Strength, tearing, technique
One of the misconceptions about feats of strength is the level of strength needed for these feats.
While it is true that feats of strength do require strength in order to complete them, there is also a great deal of technique that is involved as well.
There are many people out there who have tried tearing cards only to give up thinking they weren't strong enough just because they could not do it the first time they tried it.
Because feats of strength like card tearing are so beneficial for building strength, getting mentally strong, having fun, and being healthier, it is a shame to have people lose interest after failing the first time.
I failed the first time I tried to tear a deck of cards. In fact, it took me many days of trying before I was ever able to finish off a deck. I talk about this in my Card Tearing eBook.
What I want to do today is let everyone know that it does take some time to adapt to the card tearing learning curve, but you can make that learning curve much shorter by employing a few easy technical tweaks. By making these few technique improvements, tearing a deck of cards can be "within your grasp". Sorry for the bad pun...here are the technique tweaks.
Tweak #1 - Squeeze tight with the fingers
The number one thing that makes it difficult to tear a deck of cards is the outside cards splitting. Once they split it becomes even harder to tear the deck. To prevent this, squeeze as tight as you can with the fingers over the edge of the cards. This keeps the cards pressed together and formed in one unit. This way the outside cards you are gripping won't end up sliding around, and the split on the side of the deck will break all the way through allowing you to attack the deck's weakness.
Tweak #2 - Squeeze your thumb
Many people fail to realize the importance of the thumb in tearing a deck of cards and barely engage it. The thumb can be used to secure the deck of cards in your hands by pressing hard against the side of the deck. The thumb can also be used to wrap over a fingertip or two to increase your crimp grip power on the outside cards.
Checklists and Complex Problems
posted by Adam Stoffa
Filed in : Articles
Tags : diet, recovery, twitterchats
The Checklist Manifesto by Atul Gawande
Strategic Negotiation by Brian Dietmeyer
The Cathedral and the Bazaar by Eric S. Raymond
and
Blink by Malcolm Gladwell
I have borrowed heavily from each for key concepts and examples and wish to give the works and their authors full credit for anything beneficial that you derive from this article. If you find this article at all interesting (which I hope you do), then I recommend that you review the above texts, as they are all excellent reads. Also, I am indebted to those that participated in Scott Bird's Twitterchat #69. The generosity of the participants in sharing their best practices and personal experience helped me to refine my thinking and encouraged me to follow-up with this article.
Checklists: A Strategy for Managing the Complex Problem of Improving Physical Performance
During the last century, the world's greatest achievements came from solving complicated problems. For example, splitting the atom and putting a man on the moon, required multiple people and teams with specialized expertise. Unanticipated difficulties were frequent and timing and coordination of the work was critical. However, as experience was gained, we were able to repeat and refine the process, until it was nearly perfect.
Encouraged by our success, we entered an age of specialization. This is no less true in the strength and fitness world, where we now have a panoply of experts from science, medicine, and coaching focused on particular and specialized aspects of exercise, nutrition, and recovery. There are experts, including entire sub-specialties for doctors, physical therapists, kinesiologists, and dietitians and technical experts, who can be certified generally (e.g. CSCS for strength training and conditioning) or specifically (e.g. particular training methods like kettle bells). Professional athletes now assemble teams of experts to help with their training. Amateur athletes and serious exercise enthusiasts have access to physicians, personal trainers, nutrition professionals, and various therapists to help with recovery, not to mention the wealth of information and data that can be pulled from the Internet.
Unlike building a rocket ship, maximizing individual athletic performance includes variable factors that are different every time. These factors differ between athletes and even within the same athlete (training methods change as athletes age, are injured, gain strength, improve skills, etc.). It is this variability that makes training a complex problem.
So, what is a complex problem? Well, complex problems are not simple problems. Simple problems are best managed by following an established set of actions with little or no variation in technique. Think of baking a cake from a mix. If you are careful and follow the instructions, you will successfully bake a cake.
Complicated problems like building a rocket ship and sending it to the moon and back, cannot be accomplished by following a recipe. Complicated problems require multiple people or teams with specialized expertise. Unanticipated difficulties are frequent and timing and coordination of work is critical. But, with complicated problems, you can repeat and refine the process, until it is nearly perfect.
Complex problems, like raising a child, helping a client manage a lawsuit, or maximizing athletic performance include variable factors that are different every time. Expertise as a parent, attorney, or trainer is valuable, but not sufficient to adequately address complex problems, because their outcomes remain highly uncertain.
This does not mean that acceptable outcomes for complex problems cannot be achieved or are merely the result of good fortune. Rather, there are certain strategies that greatly enhance the probability of achieving acceptable outcomes. As our awareness and understanding of complexity improves, it becomes clear that the job of a professional is not just to be an expert in a particularized field, but to become a team member actively engaged in achieving an acceptable outcome.
As an attorney, the most important question that I can ask a client is, "What do you believe is an acceptable outcome?" Notice the term acceptable. Perfect outcomes are not achievable. A client that is hoping for a perfect outcome to a complex problem is sure to be disappointed, as trade-offs become necessary, when responding to unexpected problems.
Determining an acceptable outcome is really a matter of negotiating. On the one hand, there is the wish list that defines a perfect outcome. After clients have brainstormed or told me about everything that they would like to achieve, we put those interests in rank order. Then, we turn and consider competing interests. These often include incompatible goals, conflicting obligations, the interests of other parties, and limits on time and resources (this by no means exhausts the list of potential competing interests). Comparing the two lists helps define an acceptable outcome and determines where efforts can be focused to achieve the greatest results.
When dealing with a complex problem, any plan for achieving an acceptable outcome must include a list of necessary tasks and a plan for maintaining communication. The task list insures that routine steps are not missed. The communication list guarantees that everyone talks through and contributes to resolving the unexpected and hard problems.
Properly formulated task focused checklists are very good at reducing the probability that a key step will be skipped or missed, because they engage the thinking part of the brain. In the field, key steps are not so much consciously skipped, as much as they are missed due to environmental distractions. By creating an agreed upon checklist of action items, you decrease the risk that you, your client, or another member of the team will skip a key step due to distractions. The checklist serves as a cognitive safety net, making it easy to embrace the project at hand, without skipping simple steps.
An example from training might be properly warming up. Everyone knows it's foolish to engage in physical training without warming up first, but with time pressure, competing interests, or environmental stress, this step occasionally gets skipped. The risks associated with skipping this step, are significant. Pulled muscles are a major setback to a training program. When you balance the interests involved, saving a few minutes versus suffering a major setback, the risk associated with skipping this key step is unacceptably high. Therefore, item number 1 on your checklist could be:
- Complete Warm Up Exercises
The Magnificent Seven
posted by Scott Andrew Bird
Filed in : Articles
A gathering of articles that will give you an idea of the incredible range of training styles and approaches available. The Magnificent Seven.
Enjoy.
NB : if you like these articles (and I've no doubt that you will), a simple way to show the author appreciation is by voting on it. You'll see links for Digg, Twitter and Facebook next to each one.
Evolution of Sandbag Training Part 2
posted by Josh Henkin
Filed in : Articles
Tags : conditioning
There are those that like to use sandbags because they are a nice "change of pace" or some other misguided souls use them because they want to be "hardcore". Neither of these reasons are good enough to justify the use of sandbags in one's training programs.
Using any type of training method or tool should be the result of problem solving one's training needs. Whether this is to enhance a specific fitness quality or to help an old injury, or to hit angles and movements that are not possible with other means. In a lot of ways my system was the result of trying to solve these issues in my own training and those of my clients.
Instant Corrections
Too many coaches look at sandbag training as a means to look tough during training. No one ever won anything based upon how they looked while they trained. It is only the result one achieves through their training that is truly meaningful.
I have found sandbags to help in some unexpected ways. For example, athletes and non-athletes alike often struggle to perform a great squat. I am referring to an Olympic style that not only gets you stronger, but mobile as well. All too many times coaches abandon squats or use a lesser variation to get around their weaknesses and flexibility issues. Often this results in injury or lack of transfer.
In order to solve this problem I often recommend implementing bear hug squats for those lifters that have a problem with excessive forward lean. The bear hug squat is a great drill because not only can you load the exercise to appreciable levels, but the counterbalance of the sandbag keeps the lifter far more vertical often curing at least 90% of the lifter's forward lean issues.
By using this position as well, the lifter can go deeper into the squat training more of the hamstrings and glutes. The bear hug has additional value in isometrically training the upper back and arms, two areas that many athletes forget to train in this manner that result in poor performance. In MMA many athletes fatigue after trying to execute an intense choke or submission. Largely this is left untrained in strength and conditioning.
To see how to solve other squatting issues see the video below:
Sandbags additionally can provide a remedy in improving pressing strength and shoulder health. Because of the constant shifting of sandbags, the smaller stabilizers are trained in the shoulder girdle. This means the support of the joint improves over time. Yet, we don't have to neglect performance. Using specific sandbag drills we can teach the body important lessons of stability and building a solid foundation by still training. All too often coaches feel frustrated as they try to find cues that teach lifters these same principles.
Evolution of Sandbag Training
posted by Josh Henkin
Filed in : Articles
Tags : grip, kettlebells
As a strength coach for the past fifteen years I have found myself in a similar position as many who want to find the fastest ways to strength. This led me down the road of examining many different training methods, and one that has always intrigued me was sandbags.
For years sandbags were used by athletic programs that simply could not afford to supply large amounts of athletes with strength training tools. Tell an athlete they have to lift a sandbag and they already know it is going to be more difficult than a bar or dumbbell, their heads sink as they know they are just flat out hard! Yet, even if something is difficult, it doesn't automatically make it beneficial.
I found it intriguing that sandbags had no definitive system of training. It appears that EVERYTHING from medicine balls, body weight, to kettlebells have a system of training. Having a system is important in developing meaning behind training and exercises, without it things remain random and training is stagnant and without purpose.
Why sandbags? Having competed in team sports for over a decade, and iron sports such as Strongman and Olympic lifting, I found sandbags provided some unique benefits for all types of athletes.
The Bridge into Strongman
Having lifted stones, logs, and lots of odd implements, sandbags still remain one of the most challenging implements to train with because of the constantly shifting load that makes sandbags so difficult. I first used sandbags when access to standard Strongman tools were impossible. It just seemed obvious that sandbags hit the body in a different way than your standard weight room tools, it was as though sandbags hit all our weak links. Then when I actually got to train with Strongman tools and events, nothing compared with the challenge that lifting heavy sandbags provided on the back, hips, arms, legs, and abs...YES, truly the whole body! There seemed to be something there that could be more applicable to people beyond Strongman, but what was it?
Strongman is known for lifting odd objects, but the angles and movements that could be created even go beyond the standard Strongman protocols. One of my greatest disappointments with the renewed excitement of sandbag training is the lack of innovation people are using in their training.
Olympic Lifting Excuses
Hang around strength coaches long enough and you will undoubtedly get into the "should or should not" Olympic lift argument. For those that are typically in the "do not" camp, it is the fact that Olympic lifting is a very specific sport and technique is challenging to pick up. Some coaches are fearful they will spend more time teaching technique than receive the benefit of Olympic lifting.
Sandbags remove that concern as cleaning, jerking, and other Olympic "style" lifts can be performed quite easily so more time is spent training than practicing. Some may argue that kettlebells do the same, however, kettlebells are different as they typically don't hold true to the triple extension that occurs in Olympic lifting which is what makes it such a powerful training tool for athletes. Sandbags do hold true to the triple extension and offer more variety in exercises that can be created that can replicate the unpredictable nature of sport itself. We now can not only perform the standard pulls and explosive exercises but perform them in rotation and other angles that happens in many sports!
Diesel Steel Bending Basics
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, grip, Old-Time Strength
First off, bending steel is extremely fun. Many athletes who take up bending literally become obsessed with it and bend multiple times a week.
Another benefit from bending steel is the physical result of bigger and stronger muscles. Straining against the steel requires a great deal of time under tension which results in increased strength and bigger muscles, especially in the upper and lower arms.
Next, bending increases your mental toughness. While the first couple of times you bend you may fail at a particular attempt, if you resolve to focus mentally and continue to hone your ability to do this, after a short time your mental toughness will enable you to blow past previous plateaus and climb the bending ladder.
Finally, there are certification systems out there that you can strive for and get recognition and your name 'up in lights' for the efforts you put into bending. Unfortunately, jumping right to the steel that you get certified on can leave you highly disappointed and possibly even injured.
This article serves as a guide of how to get started with bending and how to gradually climb the ladder safely and steadily.
TYPES OF STEEL TO BEND
There are a lot of options out there for you to start bending. Getting started can be as easy as heading to the hardware store. This is what you can pick up when you go there to get some beginner level nails to bendCoiled Nails: Many nails are not straight the whole way down their shaft, but rather have a coiled design to them.
This coil makes the shaft of the nail thinner and less strength is required to bend them, a great option for people starting out with bending.
Ungraded Bolts & Screws: There are many different types of ungraded bolts and screws at hardware stores. Lag screws are one example, pictured here. Take a tape measure with you to the store and look for screws and bolts that are about 6 inches long 1/4 inch in diameter, more or less. These should be good selections for beginning benders.
One thing to take note with bending bolts and screws is that if they are threaded in the middle of the shaft, they will be easier to bend. Try to find un-threaded ones if you can for a more easily predictable bend, other wise you may want to go with a thicker diameter.
Jaw Lifting : What, Why and How
posted by Ryan Pitts
Filed in : Articles
Tags : bands, bending, grip, jaw lifting, Old-Time Strength
Being a feat of strength, it comes down to specialized training with the goal of lifting a heavy weight/ object with your jaw. Is it safe? Use caution, as with all feats of strength, they are not normal and there is a risk you take when you undergo training for any of them. I'm not a dentist either, so if you lose some teeth in the process, make sure you have your dentists' number handy.
Training
Lets start with training. You must have a strong neck, so even though it's called jaw lifting, you MUST have a strong and conditioned neck to attempt it. Do some 4-directional neck training using a harness, plates, bands, or isometrics. Do them diligently and work your way up to some solid neck strength. Jaw lifting can be added into your neck training, it's simple and not much different than the neck training except that you'll be doing some exercises with a jaw lift device instead of a head harness.The jaw lifting will put great stress on the back of your neck. So start with a comfortable weight and build up the conditioning and feel of the exercise. In the actual feat you'll be either picking up a weight or object straight off the ground or as I do in shows, swinging someone in a swing that's attached to a special jaw device that I made. Start off with high reps of the neck and jaw work. Then after a period where you feel comfortable with the exercises, you can start using higher weight and lower reps. When you get to the lower reps and heavier weight, use caution and have your body in a very solid position. Make a solid base starting with your feet, hands on your quads and feel the strength from the ground through your arms and transfer to your neck and jaw. Now, use caution with higher reps also and you can use same strength base. Your jaw and neck are not the strongest body parts, so chaining and spreading the tension will help you feel stronger and keep the exercises a bit safer.
Lift Weights? So What!
posted by Logan Christopher
Filed in : Articles
Tags : grip, juggling, Old-Time Strength
So you can lift heavy weights? I'm impressed, but your average person doesn't know the difference between 225 and 800 lbs on the squat. They're both beyond his ability and heavy.
I don't want to knock weightlifting, though it may sound like I am. I lift weights and think everyone should too. The benefits are numerous.
But I want to encourage you to do something more. To add in some more skill into the mix. To do things that may inspire the average person to want to do it too.
I'm talking about things like feats of strength, kettlebell juggling, crazy bodyweight feats, hand balancing and acrobatics. Things which I enjoy doing.
Don't think that these are just party tricks either. Although skill may be involved (skill is involved even in basic weightlifting exercises in case you didn't know), they require strength and more. The benefits of many of these skills extend to endurance, coordination, balance, mobility and more. Things that many weightlifters may be lacking.
Don't take my word for it. Legendary Strongman George Jowett wrote back in 1930 on the subject of hand balancing:
No doubt you will have noticed that invariably all hand balancers have splendidly formed arms and each has a firm powerful hand clasp.I have found that hand balancers on the whole have a more perfectly formed arm - particularly the forearms and wrist- than the weight lifter.
The hand balancer employs the hand and wrist much more than does the lifter of weights and what is more interesting, he employs the arm muscles as well as the grip in many unusual ways- ways not possible to the exercise fans who handle weights only.
No doubt knowledge of this diversified method of development is what makes the mass of European strength athletes so partial to the practice of hand balancing.
The average American strength athlete could practice this valuable pastime of hand balancing more consistently than he does.
True back then and even more so today.
Tackling the One-Armed Push-Up
posted by Al Kavadlo
Filed in : Articles
Tags : bodyweight, Old-Time Strength
Big muscles are not necessarily the key to performing body-weight feats of strength - you need look no further than my 165 pound frame for evidence of that. The key is core strength and total body control.
It's hard to get a consensus on what counts as the definitive one arm push-up. There are different variations, and like all other feats of strength from the pull-up to the human flag, everyone has their own opinion.
How low can you go?
I like to go low on push-ups and I've even heard of trainers insisting that clients touch their chest to the ground on every rep. Other times I see trainers letting clients get away with only lowering themselves one or two inches. There needs to be a middle ground! You won't benefit much from doing a one inch push-up but many people cannot maintain safe form while going chest to the floor.I believe that the ideal range in somewhere between 90-110 degrees of flexion as measured along the OUTSIDE of the elbow, depending on the mobility of the individual. If you aren't sure how low you are getting, have someone else watch you. Sometimes it's hard to feel how your body looks when you exercise. People often think they are going lower than they actually are. I know - I was once one of them! In order for me to count a rep in any sort of competitive situation, I would need to see a minimum of 90 degrees of flexion.
Elbow in or out?
There are different ways to position your body when you do a one arm push-up. You can put your feet wide, you can put your feet narrow; you can put your arm out or keep your arm in. Most people will find keeping their legs in a narrower stance to be more of a challenge. Keeping the elbow in can be more difficult for some people as well, as it shifts the emphasis from the chest onto to the front delts and triceps. I don't care which way you do them as long as you maintain control and keep your body straight (or mostly straight, a little rotation is unavoidable).More than just one arm
A strong midsection helps to get your whole body to work together. You also need to think about your opposite leg; If you are doing a one arm push-up on your right arm, your left leg needs to be engaged and vice versa. I find it best to practice keeping my whole body tight during the entire range of motion.
The 40-Day Program
posted by Scott Andrew Bird
Filed in : Articles
The Rise of Iraq's Gyms
posted by Scott Andrew Bird
Filed in : Articles
An Introduction to Blobs
posted by Alfred Page
Filed in : Articles
Tags : grip
Training with Blobs can build tremendous total hand and grip strength, with particular emphasis on the often underdeveloped thumb and 'pinch grip'. The idea is simple: Pick the Blob off the floor with one hand.
For my own training, which forms the basis of this article, I use heads from York Legacy Dumbbell
My training
To begin with I trained a brief session almost every day, with a combination of single lifts, timed holds and passing it from hand to hand, or around my body. This daily training soon proved excessive so I eased off to 2 or 3 sessions per week. During this time I was doing little or no gripper work, with is my other main grip interest.
It felt most natural for me to place my 4 fingers on the flared side of the Blob and my thumb on the flat side. I soon realised this was in fact the 'easy' way of lifting them and it was more difficult and thus productive, to attempt all the lifts with my thumb on the flared side. Obviously at first it meant backing down to the smaller weights and building the strength back up and then my goal was always lifting the next weight up in this manner.
Note: Your Pinch strength is ultimately determined by your thumb strength.
Tips for Kettlebell Pressing Power
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
Give it Away : Donating Disused Training Equipment to Charity
posted by Scott Andrew Bird
Filed in : Articles
Tags : charity
How? Glad you asked.
Running Shoes : if you enjoy an occasional run, chances are that you have several pairs of shoes that get infrequent use at best. Rather than let them sit and gather dust, consider giving them to an organisation like Shoe 4 Africa or Soles 4 Souls; where they'll be cleaned up, sorted, and given to runners in the poorer parts of the world.
You get a clean cupboard, they get shoes. Everybody wins.
Clothing : although I'm talking about training clothing here, any clothing can be donated in the same way.
If - like me - you've inadvertently managed to accumulate a swag of workout gear over the years that no longer fits (t-shirts particularly), pass on the older models to places like Cancer Research UK, the Salvation Army or local charity shops.
Equipment : if you've been lifting for a while, there are probably a couple of items that don't get used all that often. Or perhaps you've just managed to land yourself a new rack, and there's a perfectly good one just sitting there.
Whatever the case, there are charities that specifically collect and redistribute this equipment. Of these, the largest is the Fitness4Charity group. Fantastic organisation.
NB : for smaller pieces of equipment and sporting goods, the Salvation Army is a great option.
Books : I've been surrounded by books for as long as I can remember, and an avid collector (and reader) for most of that time. To say I've got a few items in my fitness library is definitely understating things.
Given that, I'm always amazed when people sell their own precious strength-training tomes. Of course, if you're going to be getting rid of these gems in any case, why not donate them to Hands Across the Water, Books 4 Tanzania or your local library, school or gym.
More Lower Back Savers
posted by Scott Andrew Bird
Filed in : Articles
Today's Twitterchat on Shoulder Injuries & Rehab
posted by Scott Andrew Bird
Filed in : Articles
Tags : twitterchats
- 'most people that I meet and see are dealing with rotator cuff tears'
- 'lots of factors...too much ego in weightroom, lack of proper core flexibilty, poor progression'
- 'Mine was a result of a ruptured pectoral on the same side. Bench & years of abuse'
- 'I dislocated my shoulder doing a spinning back fist sparring ... it was unpleasant.'
- 'Funny thing, my "serious" shoulder injury (2 years of steady pain) turned out to be a triggerpoint, fixed in 10 minutes. '
- 'adhesive capsulitis is the technical term and it's a mysterious condition, affects twice as many women as men'
Overall it was a great discussion. As there were a number of questions we didn't get to, the discussion will be continued in a few weeks (date to be confirmed).
In the meantime, here's the device that a couple of people mentioned - The Rotater. Brilliant thing.
Contrast Training for Strength, Size, and Power
posted by Scott Andrew Bird
Filed in : Articles
Fix Your Body with a Foam Roller: The Basics
posted by Derek 'D-Rock' Peruo
Filed in : Articles
Tags : recovery
The Science
SMR--Self-Myofascial Release--is the simplest way to use a foam roller. Think of it as "stretching without the stretch". During SMR, pressure is applied to a muscle causing activation of the Golgi Tendon Organ, which in turn signals muscle spindles to release and relax the muscle being worked on. In addition, SMR also breaks down scar tissue and unsticks muscle fascia as you work your way from one end of the muscle to the other.
While this double-whammy of "stretch" and "massage" makes SMR an amazingly efficient prehab and recovery tool, the best part is that it can be applied to your current training program without too much adjustment. A 10- or 15-minute SMR progression at the end of your current routine can serve as a great cool down after a hard day of lifting.
General Guidelines
- Roll the entire length of the muscle at a comfortable pace.
- Stop on tender spots for 20-30 seconds and apply static pressure, then continue rolling.
- If a muscle is particularly tight or sore, roll it briefly and return to it later for a second or third pass after you roll the other muscle groups.
- Some rolling is better than no rolling at all. If you're pressed for time, select only a few muscle groups to work on and schedule the rest for a later session.
- The more often you roll, the better; but even 2 or 3 sessions per week will lead to improvements.
When I foam roll, I prefer to begin at my calves and work my way up to the neck. Feel free to experiment and find a sequence that works best for your needs and with your program.
The Techniques
Calves
Hamstrings
IT Band and Glute Medius
Quads, TFL and Adductors
Glute Max
Today's Twitterchat with the Gym Junkies
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet, twitterchats
- 'how extreme is calorie reduction in the #gjshred diet? If you cut back drastically, does the body go into "starvation" mode?'
- 'Clients get the deadlift on day one. I scale weight appropriately; broomstick if needed. But they get it day one.'
- 'mostly to limit carbs, get them to eat real food! Muscle building and strength diets were different for obv reasons'
- 'No doubt, if you're gonna kip, you need a bar. I had a rack custom made just for kipping.'
- 'grain based carbs slow fat loss my experience shows. I hate to count calories. Eat those veggies with reckless abandon.'
- 'Diet is priority one. But intensity is a close second. My workouts were short, but brutal.'
Overall it was a great discussion. Next week we're chatting with The Rotater's Chris Melton (twitter.com/chrismelton) on shoulder injuries and rehabilitation. If you've ever experienced shoulder pain, make sure you don't miss this one.
Lower Back Savers
posted by Scott Andrew Bird
Filed in : Articles
Tags : injury prevention
What is a Movement Screen?
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
The Infamous TRX Workout
posted by Scott Andrew Bird
Filed in : Articles
Huge in a Hurry
posted by Scott Andrew Bird
Filed in : Articles
.Dynamic Weight Swinging
posted by Ryan Pitts
Filed in : Articles
Tags : grip, kettlebells, Old-Time Strength
You get to know your limitations, then blast through them. Doing this over and over definitely carries over into our daily lives. Alright, enough of that.
Dynamic Weight Swinging, why it's one of the most beneficial things you can do for improving your performance. Kettlebells, Clubs, Maces; these are not your traditional weightlifting implements, but soon they will be the norm. Here's a little example of how kettlebells and the side effects of using them helped me with the Highland Games.
It was early 2000's. Whenever the last Tactical Strength Challenge was held in Chicago. Great time. I remember it was my wedding anniversary (can't remember what one) but I got Pavel on video wishing my lovely wife a happy anniversary. She wasn't as thrilled as I thought she'd be. It was a great time, I got a close second. This was when the events were weighted pull-ups, weighted pistols and snatch for reps. So the following year I was getting ready to return to Chicago and take first. Well it was cancelled. I heard about the Highland Games competition on the same day.
Hammering Strength into the Wrists Part II
posted by Jedd 'Napalm' Johnson
Filed in : highlighted
Tags : forearm, grip, hand strength, rugby, sledgehammer, wrist strength
Also in Part I, we learned a handful of basic hammer levering movements and ways to easily modify them for plenty of variation in the training program. The sledge hammer is an outstanding implement for building wrist and lower arm strength. However, we have only skimmed the surface so far! There are many more great ways to use the hammer to pump serious strength into the wrists and lower arms.
Hand-to-Hand Tossing
Tossing the sledge hammer is a great way to build wrist strength and hand-to-eye coordination. To begin, hold the handle in the upright position in one hand. From there, toss it over to the other hand. When you start out out, you may have to toss it with the hands very close together, but you should try to work toward tossing it up and over to the other hand once you get better at the task.
The goal of this exercise is to toss the hammer from one hand to the other without letting the hammer head drop to the floor. 
This may seem like a simple task, but the dynamic nature of this movement can make it very challenging to keep the hammer head elevated. With an 8-pound hammer, even a slight angle to the hammer makes it hard to control.
You will see right away that you will not be able to catch it perfectly every single time. Sometimes you will catch it in the center of your palm and others you will catch it with your fingers. The further away from the wrist you catch it, the more torque will be involved in the catch, and the more challenging the exercise becomes.
Heavy Hammer Swinging
As you may have seen on the Diesel site, I recently added an addition to my house which caused large cinder blocks and concrete blocks to be deposited in my lawn. I have taken it upon myself to try to break up these blocks by hitting them with a 20-pound sledge hammer, and have found that this is an extreme exercise! Striking tires with a lighter hammer is one thing, but it does not compare to beating on a concrete slab with a giant 20-pounder! Each swing of the hammer wears out your core, shoulders, and chest, but it really does a number on your lower arms, wrists, and especially the thumbs.
I like to swing the 20-pounder in groups of at least 20 repetitions. In order to do this you must find a balance between tension and relaxation of your body. If you tense up or rush too much, your body will fatigue, forcing you to stop early; but if you avoid excess tension, you will be able to perform dozens of repetitions before burning out.
Hammer Chain Twists
I am warning you right now, the exercise I am about to describe is freaking serious. If you are not committed to building the strongest wrists possible, then don't try this. Any weakness of the mind, heart or spirit will cause you to fail.
This exercise involves connecting a chain to the head of a sledge hammer. I did so with some athletic tape, but you can use whatever you like. Next, pick the hammer up to the near parallel position. Once elevated, the idea is to begin twisting the hammer handle in an attempt to completely raise the chain.
I am telling you, this exercise is freaking tough. I use an 8-pound hammer with a thick chain, making it very challenging. I did this the other day and felt it from my finger tips all the way through my arms and into my shoulders. Two days later, and my supinator muscles are still fried! Be sure to twist in both directions in order to maintain balance in the antagonistic muscles. This exercise is a keeper!
Strongmen on Twitter Background
posted by Scott Andrew Bird
Filed in : Articles
Tags : Old-Time Strength, tearing
Here are just a few of the many athletes and strength feats depicted :
Doug Hepburn
Balancing a 145lb man atop a 205lb bar.
Ed Zercher
A lift which is rarely seen these days - the Unsupported Leg Press..
Herbert 'HE' Mann
An spot of odd-object lifting.
Steve Reeves
A challenging deadlift variation.
Ian 'Mac' Batchelor
A man who made card tearing look ridiculously easy.
Incidentally, if you're looking to have an image created for your own twitter profile page, drop Rory a note. Superb work.
Today's Twitterchat with the Team from SSE
posted by Scott Andrew Bird
Filed in : Articles
Tags : twitterchats
- 'velocity is a missing ingredient in most strength athletes' programs.'
- 'CFT is pre-fatiguing the body before lifting & still being able to perform at a high level in a constant state of fatigue.'
- 'The Velocity Swiper is about pure speed whereas the Battling Ropes to build strength endurance.'
- 'This material makes the exercise much more intense and cutting-edge, building more whip-like speed.'
- 'The whole body gets hit, especially the core. Your legs have to work overtime to stabilize the body.'
- 'Yes, the usual mix for high reps. Jon just started lifting logs in November and he's hooked.'
Overall it was a great discussion. Next week we're chatting with Fight Geek (twitter.com/thefightgeek) about 'Backyard Posse Training' - the innovative use of home-made equipment at The Pound. See you there.
Fine-Tuning the Vertical Bar Path
posted by Frank DiMeo
Filed in : Articles
Tags : grip, Olympic Weightlifting
This has been something I've been working on lately, and have gotten a lot of help from two things:
- Greg Everett's excellent book, "Olympic Weightlifting
- a good video camera
First, you've got to be brutally honest with yourself, before you can do so with others. Be humble enough to see what you are messing up, no matter how much you want to be different than what you see in the video. It is what it is, period! It might be shocking to get a really close look at your own technique, or lack of, on the video. Remember, smashing the video camera won't improve your lifts any, and it could expensive!
Seriously, though, set up the camera where you can get a good side view of your lifts. Hit a few reps, and come back and review them.
One thing you might see the bar hitting your quadriceps on the second pull, and being knocked forward. If you're doing this wrong hard enough, your sore quads might give you a hint. Probably, you don't even realize you're doing it. The slightest collision can disrupt a rapidly-accelerating bar's path.
With the bar looping out to the front, other aspects of the lift are deteriorating too. On a clean, it may cause the bar to be received too far forward, being supported by the arms instead of the deltoids, and the lift can fail. On a snatch, it can make it that much more difficult to complete the third pull.
Crossed Up by CrossFit
posted by Scott Andrew Bird
Filed in : Articles
Two Specialists, Two Opinions
posted by Josh Hanagarne
Filed in : Articles
Tags : injury, rehabilitation
Last weekend at the Tactical Strength Challenge in Grand Junction, Colorado, the man (another highly regarded PT) who hosted the event took a look at me and asked what my PT had advised me to do. He then advised that I cease doing everything the other had prescribed, and gave me a bunch of different exercises and stretches to work on.
On the one hand, I was thrilled to have new options to try, since tried-and-true wasn't working. On the other hand, I was confused and a little worried that two professionals could have such different opinions. People disagree: it isn't news. They disagree across all disciplines about every subject under the sun. If determined enough, they will continue to disagree no matter how much evidence to the contrary is presented. In fairness, most doctors do recommend "getting a second opinion". But what if the second opinion turns into a third, and so on? How do we without those fancy diplomas know who to depend on, and when to quit listening?
I've made a lot of progress after following the recommendations of the second PT. What does this mean? If the first PT was wrong, why was he wrong? If the second PT also proves to be wrong, what then? I'm afraid that if I ask you what your experiences have been, you'll have similar stories, but I'm going to ask.
If you are injured or sick, hopefully you seek medical advice when appropriate. Doctors are the experts and should be the first ones to advise you, if not the only ones. They have the knowledge, the tools, and the prescription pads. Specialists have paid their dues and you should be able to go to them with confidence, expecting that they know what they're talking about. You don't ask a baker to shoe your horses and you don't ask a blacksmith to do the etching on your fine china. Specialists have specialties. We go to them because they don't have to guess the way we do...right?
Specialist 1: "In my professional opinion, that arm will be just fine."
Specialist 2: "In my professional opinion, we're going to have to
cut that arm off...with a rusty AXE!"
Who would you rather see?
Five Drills for Superior Core Training
posted by Scott Andrew Bird
Filed in : Articles
Innovative Training : Band Suspended Weight
posted by Justin Andrushko
Filed in : Articles
Tags : abdominal, bands, Old-Time Strength
Now that you understand what the "Crazy Bell" bench press is and how it works, I would like to introduce you to a range of exercises for the lower body that this same method can be applied to. There is no reason that this excellent stability method cannot be transferred to the lower body as long as it is done properly with safe technique. As you can see pictured below, this method does not require expensive kettle bells or fancy bamboo bars; it can be performed with standard plates and barbells.
Intermediate Lifts
I have intermediate athletes perform both the Zercher Squat and Zercher Good Morning from pins or a "racked position" to give them stability at the bottom of the lift. It may be difficult for an intermediate athlete to perform these lifts safely with the band suspended weight through the full range of motion without putting their knees and/or back at risk of injury, as an intermediate athlete may not be able to maintain proper technique though the full range of motion.Zercher Squat from pins
Zercher Good Morning from Pins
I had similar results to the Zercher Squat from pins with this exercise. The weight I used did not have an overwhelming amount of bounce to it - 35-pound plates with red bands. However, it did create enough instability to engage my core more than without the band suspended weight. I performed the exercise for three sets of ten as a supplemental exercise for my core and posterior chain on my dynamic leg day.
Cleaning up the Clean
posted by Scott Andrew Bird
Filed in : Articles
Top 5 Mobility Exercises For Desk Jockeys
posted by Scott Andrew Bird
Filed in : Articles
Life and Death at the Library
posted by Josh Hanagarne
Filed in : Articles
Tags : training at work
Most of my sessions would be at work and I'd use the meeting room for privacy.
So that first morning I kicked up against the metal double doors, held, did some inch-deep presses, and lowered under control...except I didn't move. I couldn't get back to the ground. I'd worn my Doc Marten boots that day and that stupid loop on my boots caught the upper hinge of the door.
An Overview of Velocity Training
posted by Frank DiMeo
Filed in : Articles
Tags : conditioning, endurance, rope
Many people, like myself, might be more familiar with terms like endurance, intervals, intensity, etc, but this is different from all of those.
John Brookfield, the creator of this system, uses the mental picture of a hummingbird flapping its wings so fast they seem to be a blur; but the point is, they can do it for quite a while.
Some large birds, like eagles, spend much of their time with their wings in a fixed position, just gliding along. The hummingbird is at the other end of the spectrum.
I don't claim to be a world-class CrossFit athlete, however, at age 58 I can do a decent job on the "workout of the day". When John gave us each a few simple tests with his ropes, it was borderline humiliation.
It was hard to believe that this could be so difficult; it reminded me of when I first tried CrossFit several years ago. Why could I not handle this very well?
John graciously explained that this was the common experience of many, many people he had tested during their training with him. Developing "pure output" is his main goal with this part of his rope training. After reading many of the testimonials on his website from notable coaches and athletes, I was somewhat relieved. Yet I was also intrigued with the whole idea.
CrossFit has shown me many of my weak points over the years, which I am grateful for; I have been able to work on those areas to develop them into strengths. I can see the process continuing with this. After about two months of training, I am seeing some measureable improvements.
I have introduced the ropes to all my athletes/clients, with incredibly positive feedback (after they get over the shock, of course). Now we use the ropes for all types of purposes, from a great warm-up to an entire workout by themselves. John's in-depth knowledge of training was evident in his program design. He showed how we could scale the rope training to accommodate any fitness level by using various angles, distances, etc.
Pleasure Spiked with Pain : Training for the One Finger Lift
posted by Jeff Wilson
Filed in : Articles
Tags : bending, grip, kettlebells, Old-Time Strength
With certain feats comes the assurance of pain - not the usual type of soreness that's customary with having gone a little overboard on the reps and sets from a traditional workout, but pain that occurs throughout the movement as a result of cuts, blisters, bruising and lord knows what else.
In preparing for pulling a decent number on the one finger lift I knew that I was going to be in for a bit of agony along the way. In training for something like the one finger lift, just as in training for something like barehanded bending, you have to expect and accept the fact that some of your workouts are going to be at least a little unpleasant.
A lot of people would probably question that fact that someone would aspire to a goal that they new was going to cause them some pain and that could potentially cause some serious injury, but those who have a passion for performing these feats of strength understand that it's a matter of testing not only your physical limits - but your mental limits as well.
Despite the fact that you know going into any workout that you could potentially cause yourself harm on a minor or major level doesn't mean that you should just throw caution to the wind though, these types of feats require very carefully planned preparation and a very keen understanding of your body. You not only need strong, developed muscles but all means of support (ligaments and tendons) must be strong and prepared to handle the force that you'll be putting on them as well. Because of this you can't necessarily follow a natural progression as you would with a routine designed to increase your bench press or squat max because it may take the tendons in your hand and wrist longer to recover than it would your chest, back or leg muscles. You'll have to learn the difference between residual soreness that will amount to nothing and the pain that means you need to take an extra day off if you want to stave off injury. This type of feat requires slow, smart and controlled progression to get the best results while staying at as close to one hundred percent as possible.
When my obsession with one finger lifting began just a short time back, I mentioned my intentions to grip legend David Horne via his online grip community and David cautioned me to take great care in attempting lifts of this variety. David, who has managed some astounding numbers on similar lifts, had suffered a nasty injury while performing a one finger lift with the little finger resulting in the need for emergency medical attention. If I hadn't had the advice of an incredible athlete to help me along the way, I believe that there is a very strong chance that my progression thus far may have been halted by injury. With the knowledge I took from this brief conversation, and the decades of personal experience I had in traditional strength training, here is how I got started on working toward a bigger one finger lift.
5 Ways to Maximize Your Workout
posted by Joe Hashey
Filed in : Articles
Tags : routine
Every person that lifts or performs other workouts has made mistakes along the way. One of the biggest errors is wasting time. Before you know it, the lifting session is over. Here are five tips to maximize your time spent in the gym.
Workout Maximizers
Have a Plan.
"If you fail to plan, you plan to fail." My mother used to use that phrase to explain to me the importance of lesson planning as I was in graduate school. The concept applies to the gym as well. You should know your workout plan before you touch a weight, a sled, a treadmill, or anything else.Monitor Rest Periods.
In order to achieve your goals, you should be aware of a proper rest period. Also, the rest period should vary according to your objectives. Not only will this save you time, but it will make your workout more effective.Include Compound Lifts.
If you want to maximize your time gym, it makes sense to work multiple muscle groups simultaneously. Free weight lifts like the squat, dead lift, overhead press and bench press are all excellent choices.- 'When I tear choke & peel, the deck tears from the BOTTOM. Not sure why. Any advice?'
- 'really take notice of it. when you know you have a really good straight seem, then it is time to make sure...'
- 'have you tried setting up a double deck pull, josh?'
- 'a great collection. he just posted some stuff on the gb'
- 'i am wondering about this. you should give it a try. i have never seen a lady do it, but it would be cool!'
- 'joe musselwhite fashioned a better version out of cable pulls'
- 'In the manual you describe different progression techniques which one is your personal favorite to gain progress?'
Be your own advocate
Just because someone has an expensive education or has this certification or that license doesn't mean that they are always right. Be diligent and ask questions. We always hear this in respect to medical doctors. How many times have we heard "get a second opinion"? When I was in college, I tore the extensor tendon in my right middle finger, creating a "hammer finger" effect. After having it looked at by the team doctor, he wanted to operate on it immediately, which would have secured months of pain and rehab for me to get it back to normal. When I told a close family member about the recommendation, he was skeptical and immediately set me up with a hand specialist in Syracuse. He told me to see the specialist first before agreeing to any invasive procedures because he was sure there was another option. The result? The specialist put my finger in a rigid brace for three months after the season and the tendon healed by itself. I was amazed. How could that be? Wasn't my team doctor looking out for my best interest? Well, I'll let you form your own opinion. The same can happen in the strength & conditioning field. You should respect the trainer for his/her interest in your improvement, but make sure you ask questions so that you know what's being done to your body and your career. Don't take anything for granted.Insist on addressing your weaknesses
Everyone has weaknesses, even the most advanced among us. If you think about it, the only thing keeping us from reaching our maximum potential is the distance between where our weakness has us right now and what our individual bodies are actually capable of achieving. In a team situation, especially in football, it is impossible for the strength & conditioning staff to make an individualized workout for everyone because of the sheer size of the program. I know this was really difficult at my school because the strength & conditioning staff was responsible for over 20 different sports teams, male and female. In these situations, try to make an appointment if possible and discuss the issues that you've noticed during your workouts. You know your body better than anyone so don't avoid the situation. Every day you don't inquire about how to improve your weaknesses is one more day that you have to live with it. Ask how you can make slight alterations in your workout to best suit your needs. Going to see a professional in a private sector setting would also be beneficial, especially if they can test you appropriately and help you identify problem areas.
Of course, I have an example from my own experience. When I was preparing for my NFL pro-day (mini-combines done on a college by college basis), I started to notice that my knees were grinding and were extremely uncomfortable. However, being a hardworking kid and having little knowledge of what was causing my problem, I kept plugging along, assuming it would eventually just go away. I was wrong. This problem plagued me during training camp in Houston and during my NFL Europe experience. My knees were often sore and sometimes swollen, causing constant discomfort. When I came back home from Berlin, I finally had enough. I went to see a physical therapist/CSCS friend of mine that offered to treat me. After a short consultation, he told me that I didn't have a knee problem but that I had weak hips and a muscular imbalance problem because of an imbalanced strength program. My hips were extremely weak compared to my quads and hamstrings and my IT band was so tight that it was actually pulling my knee cap out of the natural groove, towards the outside of my thighs at a slight angle. By the time I received this diagnosis and was able to treat it with proper stretching and corrective exercises, it was too late for me to fully take advantage of it. I wasn't able to get back into an NFL camp after that. Knowing what I know now, I wish I would've spent some extra money, even if it meant working a side job, to work one-on-one with someone who could train me personally, rather than through a one-size fits all approach. It still kills me a little today because now I'm in the best shape of my life and my knees feel great when it could've been that way when it really mattered. I'm not saying that I would've made it in the pros in this situation because, realistically, I know what was stacked against me as a no name, small college player, but you never know as it is a "game of inches".
Rest & recover...actively
Rest and recovery are essential to making gains and maintaining a high level of play. One of the biggest mistakes that I made while playing was always resting inactively. I remember being in the Texans' training camp and going through the famous "dog days of summer", which couldn't have been more true in Houston where daily August temperatures are well over 100 degrees. I remember going through the grind of days that began at 6 am and ended at 11 pm which included two practices, weight training, endless team/position meetings, training room appointments if needed, and playbook studying. Every day, my body felt exhausted. I was pushing it to the limit. Every chance I got, whether it was the two hour break after lunch or on a day off, I slept to try to get my energy back. Although important for recovery, I wish I would've been disciplined enough to help my body heal actively as well. Even after I slept, I still felt energy-less, despite eating and drinking fluids constantly, and sore. I wish I had taken the time to do the things I do now to "work out the kinks". First, I wish I brought a foam roller and lacrosse ball to go through my active release routine before/after practices and again before going to be at night. Second, instead of using the pool facility as a wading area on down time, I would have gone through some dynamic movements (lunges, squats, etc.) to maintain range of motion in muscles that were tightening with each passing day. Third, I would have used contrast showering more (alternating bouts of warm and cold water) to stimulate the recovery process even more. Overall, I think it's easy to become inactive when trying to get ready for the next session of intense physical exertion but it is important to fight that urge. Get the eight plus hours of sleep that you need every night and become active in your recovery during the day. Your discipline will no doubt help your body feel better when you need to ask a lot of it.
Train your mind
As much as a well tuned body can do for us, having a finely focused mind is much more important. Josh Hewitt wrote a great article on the "Psychology of Strength" which is definitely a great resource. In any competitive situation, there are going to be ups and downs, successes and failures. How we prepare ourselves for those ebbs and flows of every day life will directly impact how we perform. Reflecting back, this was one area that I failed to achieve my potential, causing delayed reactions once certain situations popped up. One of the most important practices is to visualize various situations in your mind, both positive and negative, and practice your emotional reactions to them. If you can establish your mindset first and practice your reactions visually, you'll be so much farther ahead. When the pressure is on, you don't want your body going into a nervous shock but rather enter into a heightened sense of awareness that you've experienced over and over in your mind. Also, try to train and practice in a highly competitive and pressure filled environment so you can acclimate yourself properly. Own the pressure, don't let it own you.In addition, as much as we try to keep it from happening, sometimes our thoughts betray us and try to bring doubt into our minds. This is the basis of the "fear of failure" phenomenon, where we try to keep from failing rather than working towards achieving the goal. I know I've experienced this in my life and the reality is that it handicaps you until you learn to change your mentality. I remember walking onto the field and thoughts like "what if I drop the ball?" or "what if I miss a block?" would find their way into my mind. What I found was, when I had these thoughts, usually the unwanted outcome occurred. Why? Was it because I was a bad player and didn't belong on the field? No. It was because that was the mental cue that I was giving my body. Our minds are powerful. If we train our minds to expect to make the big play and to want that challenge, we will probably do just that. Does it guarantee a win? Of course not, but it allows you to compete without regret.
As a quick demonstration, ask yourself if you have ever been in this situation. Looking back, I played my best football after I had been smacked in the mouth once or when something else really pissed me off. When this happened, I almost felt like I was in the zone and that I could dominate my opponent on any given play. Was it because I had all of sudden ascertained football ability at that moment? No. I finally stopped thinking and starting playing without mental distraction. My body was finally able to perform those tasks that it had always been able to do. It was just a matter of unlocking my ability and keeping my mind from getting in the way. It's a beautiful thing when you achieve that focus, that feeling that you can handle anything. There is no doubt that there is a critical psychology behind sport performance.
Find someone better than you
This is one is self explanatory but nonetheless important. Find someone better than you and who knows more than you. Train with them if you can and pick their brain. Know everything they know. Sure, they may be a freak of nature in some cases, but it takes more than that to be a success so find out how they've got to be where they are now. While in Houston, I had the pleasure of getting to know Mark Bruener, a NFL veteran of thirteen plus years and one of the nicest guys I've ever met. Although he possessed many natural gifts, it couldn't have been the whole story. There are guys bigger, faster, stronger, and more athletic than him at his position but the majority haven't even touched the success and longevity that he has enjoyed as a professional. How can that be? Simple. His dedication to his craft was second to none. He was a master technician and he practiced perfectly. I remember picking his brain any way I could to try to learn what he knew and how much it helped me. He would show me proper hand placement and footwork which are critical, especially at the highest levels. My only regret is that I didn't ask more or try to train with him and other veterans in the gym. I could've learned so much more not only as a player, but as a future coach as well. Don't let opportunities pass you by. Be proactive and a life long learner. Grab any bit of information that you can get your hands on.
- The exercise is easy to learn
- The exercise can't be replicated better with another exercise variation
- The exercise enhances the movements and energy systems we are trying to train
Use Progressive Overload
This is the most basic and one of the most important principles. Muscles grow bigger and stronger as they adapt to stress. Therefore, you need to progressively overload your muscles each week either by lifting moderately more weight, exerting more force, or performing more repetitions with the same weight. This is why it is so important to record your progress and write down your training goals.Use compound, multi-joint, free weight exercises:
Basic, big pushing and pulling movements such as variations of the deadlift, squat, lunge, power clean, overhead press, chest press, row and pull-up involve more muscles, larger muscle groups, more resistance and greater Neuro-Muscular Activation (NMA) than isolation movements. Generally, the more of your body you involve in the exercise and move through space, the greater the NMA. By this reasoning, a heavy weighted dip would be more productive than a heavy decline press, and pull-ups are superior to pull downs, for example. These exercises not only produce greater increases in size and strength in a shorter period of time, but they also stimulate the production of higher levels of growth hormone in your body. In addition, by training destabilized (free weights vs. machines) you are involving more of your small intrinsic muscles.Use Ground Based Exercises
This idea ties in with the above principle. When possible, choose to train in a standing or ground based position rather than seated or lying. This alone will make the exercise much more functional, and more challenging! Compare the seated overhead press to a standing military press; or seated rows to bent-over barbell rows. There is also typically a greater involvement of your core muscles with ground based exercises.Train your CORE
Some define their core as only their abdominals; I look at the "core" musculature as your entire midsection, including your abs (rectus abs, tranverse abs, obliques), spinal erector muscles (quadratus lumborum, longissimus, spinalis, multifidus, iliocostalis), and glutes. Considering this, you should incorporate exercises to target each of these main areas. I recommend starting your workout with some core isometrics, to activate these muscles in order to facilitate a stronger workout and prevent injury. The basics are the plank, the side plank, the bridge, and the lying back extension. Then I finish each workout with a different isotonic core exercise.Of course, if you are using the big, multi-joint exercises I suggested above, your core muscles are being challenged during the rest of your workout as well. By using functional, free weight, ground based, compound movements, you are involving your entire midsection to a huge extent. I also strongly advise against using any belts, wraps or straps during most of your regular training, as this can decrease the involvement of the important core stabilizers. These training accessories should be reserved for maximum lift attempts and competition, unless otherwise indicated for specific injuries.
Train with Balance
I have written entire articles on the topic of 'balance': balancing rest and training; training different energy systems in balance; having balance in your life. It is an important subject, not to be overlooked. For now, let's look at the following aspects of balance:Include stability training & unilateral (single leg, arm) movements
Incorporate some exercises that force you to balance on one leg or stabilize a weight with one arm, such as step ups, lunges, single arm press, etc. Working with odd objects such as kegs or sandbags also create a greater demand on your stabilizers and place a new stress on your body, leading to new results. These types of movements will increase the strength of your weaker side and develop your proprioceptive ability.
Balance the volume of training for (and the strength of) agonist and antagonist (opposing) muscle groupsThis is an important principle for increasing strength, size, NMA, and preventing injuries. Basically, you want to balance the workload on both your pushing and pulling movements. The force and speed you can generate in a press or a throw is largely affected by the ability of the antagonist muscles to eccentrically stabilize the joint. If you cannot control deceleration, you can't accelerate to your full potential.
Research has also demonstrated that one can recuperate faster by performing a set for an antagonist muscle group between sets. This is known as Push-Pull Supersets, such as super-setting rows and chest presses, or pull-ups and overhead presses. It has been shown to maintain strength between sets, as well as stimulate hypertrophy.
Work on Your Muscular ImbalancesMuscle tension and joint pain is often due to compensation for joint instability or weakness in another muscle. This is where isolation exercises come into play. You need to train your weak links in isolation before you can incorporate them into a movement pattern. Otherwise, your dominant muscles will continue to compensate, leading to further muscular imbalances. Prime examples of common weak links are the posterior deltoids, external rotator cuff, lower trapezius, glute medius, vastus medialus, and often some core muscles.
Having said that, it is my opinion that in most cases it is a waste of time to perform an entire workout using only isolation exercises for small muscle groups (unless you are in a prehab / rehabilitation program). For example, a one hour workout just for "arms" is completely impractical. Each workout should stimulate a majority of target muscle groups with fewer exercises. Think of training movements, not muscles.
"Functional training" (integrated exercise) will only reinforce compensatory patterns if the weak links are not first identified and eliminated." -- Greg Roskopf, MA, founder Muscle Activation Techniques
Incorporate Strongman Implement Training
Strongman training and odd object lifting is great for improving a trainee's General Physical Preparedness (GPP) and stimulating new neural muscular recruitment patterns. Exercises such as sled dragging, farmers walk, keg pressing, thick bar lifts and sandbag carries increase the use of muscles that may not be challenged with a barbell alone. There is also a huge stimulus placed on your 'core' musculature and your smaller joint stabilizers with this type of training.In fact, strongman training ties in directly with most of the principles listed above (#2,3,4 & 5)! It involves compound, functional, ground based movements that strengthen your core and build balance. Strongman training is a fun and effective way to make your workout more productive, and is easy to incorporate into your regular training program. Give it a shot.
Incorporate Speed and Explosiveness Training:
To maximize your strength potential you need to develop more 'powerful' muscles as well. In order to generate more power you will need to incorporate speed training into your program, in addition to pure strength training. (Power equals Force X Speed). Activities such as plyometric drills, sprint training, sled dragging, and Olympic Weightlifting type exercises are very effective. This also helps to prepare your body for the unexpected dynamic stresses that can occur in daily life and competition. A great strength coach once said, "Life is Ballistic. Train for it."Use a Method of Periodization
For long term progress you will benefit from following some method of program periodization. A very general definition of periodization is that it is a training scheme with planned phases of varied intensity, volume, speed, and exercise selection, etc. The popular Western method is known as linear periodization, which divides the different aspects of strength training into separate phases over time, but it has many limitations. Conjugated periodization is a very effective method with shorter phases, wherein you train many aspects of strength (such as max strength and dynamic strength) during the same weekly program. This is the method used by Louie Simmons at Westside Barbell Club. There are other variations (such as pendulum training), but I will not embark on a lengthy explanation at this point. However, I do encourage you to study periodization and adopt a method that makes sense to you.- Set SMARTER Goals.
- Create a strong, clear mental picture of these goals using Visualization and Imagery training.
- Reinforce these ideas often using Affirmations.
- Maintain a positive focus on your objectives and employ interventions such as negative thought-stopping techniques.
- Specific - indicate precisely what is to be done. Avoid vague alternatives
- Measurable - you should be able to quantify your goal
- Action-Oriented - develop concrete plan of actions required to move toward your goals
- Realistic - start with moderately difficult goals, rather than too easy or difficult to reach
- Time-Constrained - set specific time limits for both short term and long term goals
- Evaluated - record and monitor your progress regularly
- Reversible - in cases of injury, or failure to achieve a difficult goal, reset goals as needed
- Choose a quiet, relaxing place where you won't be interrupted.
- Before you start, do a few gentle stretching exercises to relieve muscular tension.
- Make yourself comfortable, either sitting or lying down. Close your eyes.
- Start to breathe slowly and deeply, in a calm and effortless way.
- Gently tense, and then relax, each part of your body, starting with your feet and working your way up to your face and head.
- As you focus on each area, count backwards from 10 to 1, relaxing more deeply with each number. Think of warmth, heaviness and relaxation.
- Push distracting thoughts to the back of your mind; imagine them floating away with each breath.
- Don't try to relax; simply let go of the tension in your muscles & let them become relaxed on their own.
- Let your mind go empty. Some people find it helpful to visualize a calm, peaceful place such as a garden or meadow.
- Stay like this for about 15 to 20 minutes, and do your visualizations (see below). Then take some deep breaths and open your eyes, but stay sitting or lying for a few moments before you get up.
- Your imagery should be as vivid and clear as possible.
- Always visualize positive and controllable scenarios.
- Try to imagine in real time: the visualization of an experience should last as long as the actual event (eg: 1 minute). Often we imagine events more quickly than we actually experience them. Model your imagery in "real time".
- Visualize both the process of achieving your goal, as well as the positive outcome.
- See yourself getting up in the morning and being really excited about your goals. See yourself so excited you can't stay in bed any longer.
- Mentally rehearse your training drills, picturing perfect performance in real time.
- Imagine in vivid detail how much faster, stronger, more muscular, more powerful, more athletic you are becoming and how smoothly your body responds.
- Visualize how successful you will be in competition or training. Visualize your self as a warrior, with unlimited energy. See yourself as unbeatable.
- Imagine that you have already achieved these goals you have. How does it feel? What do you see? What would you be hearing? Picture every detail as if it's real.
- 1 hockey puck
- 1 eye bolt
- 1 carabiner clip
- About 2 feet of chain (if you have no loading pin)
- Absolute Strength. This is how much strength you can display irrespective of anything else. Period, bottom line. Strongmen, powerlifters and heavy Olympic lifters are examples of this.
- Relative Strength. Is being strong, increasing your absolute strength but striving to keep a low bodyweight-basically increasing your strength without increasing your weight. So you are very strong "relative" to how much you weigh. Most athletes would benefit from focusing on this.
- Speed Strength. Also called "explosive strength" is the type of strength defined by "strength per unit of time" basically how fast or explosively you can display your strength. It's needed in almost every sport and olympic lifters are generally the most explosively strong people around.
- Strength Endurance. Is the ability to be as strong as possible, as long as possible. You can be strong, but for how long? Can you lift a sub-maximal weight many times? Being able to do high reps on the bench press with your bodyweight... or 500 bodyweight squats is an example of strength endurance, athletes also need this.
- Muscle Building. Strength training builds muscle -- basically your body will grow more muscle to adapt to the demands you place on it through strength training. It's a by-product of increasing your strength.
- Fat Loss. Muscle mass will burn more calories whether you're actively working out, sitting on the couch or sleeping. More muscle mass thus increases your metabolism, which leads to fat loss. Men can get 10% body fat year round (six pack ab levels) by strength training and women can do the same (but at 15-20%).
- Good for your health. You'll not only strengthen your muscles, but also :
- Strengthen your joints
- Get more bone strength
- Get more endurance and stamina
- Increase your work capacity
- Increase your testosterone levels
- Lower cholesterol and get good blood pressure
- Get better sleep
- Builds Discipline. Strength training builds discipline by teaching you to have a goal and continually work towards it. You achieve success over time-you can use this same principle to achieve anything else in life you want.
- Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps, squats, etc are the best place to start. You move your body around in real life, so it makes sense to get good at moving it around during exercise.
- Weight Training. Using free weights, barbell training specifically. You can build a massive amount of strength, muscle and achieve great fat loss with just a simple Olympic Barbell and weights. Compound exercises like Squats, Deadlifts, Presses, etc build the most strength the fastest.
- Kettlebells. Are a unique way to strength train because they're unique weights. It's basically a heavy weight off-center, it builds "off-balance" strength and is good for your stabilizer muscles this way. Also, you can get just two of these things and work out virtually your whole body (like barbells, they're ideal for home training).
- Resolutions and Goal Setting (Joe Hashey)
- Why I Love To Weight Train (Girlwith Noname)
- Is Chocolate the Ultimate Testosterone Booster? (Sam Cox)
- The Investments Part V : Impervious Shoulders ('Unbreakable' Adam T Glass)
- Outdoor Fitness: ‘Why it’s Good’ (Dan Lapic)
- Advanced Circuit Training Techniques (Parth Shah)
- Lovable Leucine (Sam Cox)
- Push-Up Variations (Vic Magary)
- Recovery for the Tactical Athlete (Bill Long)
- Blast from the Past : Burpee Variations (Scott Bird)
- Bench Press
- Bent Over Row
- Shoulder Press
- Deadlift
- Dumbbell Overhead Squat, Right Hand
- Dumbbell Overhead Squat, Left Hand
- Bench Press, 3x3, 15 seconds rest between each set
- Bent Over Row, 3x3, 15 seconds rest between each set
- Shoulder Press, 3x3, 15 seconds rest between each set
- "One major benefit to outdoor training", says Cedric Bryant, PhD, chief exercise physiologist of the American Council on Exercise. "is that it tends to be more engaging and mentally stimulating due to the changing scenery and terrain -- not to mention the mood boost that comes from being outside in the sunshine."
- Exercising on a natural surface imparts tremendous benefit to your musculoskeletal system. Working out on a surface that is perfectly flat like pavement can in the long run cause a relative weakening of joints, tendon, ligaments and small muscle groups. (Metabolic Effect)
- In order to continue to improve musculoskeletal health, exercising on uneven or natural terrain like grass fields, trails, hills, and other obstacles should be utilized. (Metabolic Effect)
- Outdoor exercise bolsters your immune system -- studies show that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do. (Mayo Clinic)
- John Castellani, an exercise physiologist at the Army Research Institute of Environmental Medicine states, "It turns out that even though cold can be frightening, more people are injured exercising in the heat than exercising in the cold".
- "There are some very real psychological and physiological benefits to balancing your exercise routine between indoor and outdoor environments"- Kate Larsen, PCC, certified and licensed wellness and business coach.
- Part I : If you believe you're injured see a competent medical professional. Do not wait. I know you think you're tough - waiting to make it worse is not being a tough guy its being a fool. Your doctor's diagnosis enables you to better able to work to correct the problem.
- Part II : Figure out what the pain free or minimal rest position is. I found my worst pain was when I laid down for bed flat on my back. Sleeping flat on my back brought out the worst pain in minutes. I had to adapt by stuffing some padding under my left side and got used to sleeping in a very weird position. WHY do I mention this - because all the rehab and corrective work in the world can be shot right out of the sky if you're hurting yourself every time you go to bed.
- Part III : I am a big fan of Icy-hot and related heat/cooling creams and lotions. I do not have a Finnish sauna or dry heat room, but I think access to one would have sped up my recovery. Heat and cold treatments are very productive. There are hundreds of products ranging from ice packs shaped for the shoulder to heating shirts. Work with what you have and once again consult your doctor for recommendations.
- Part IV : The Drills. First thought on the drills - I am bullish on the Get Up. I think more people need to work with it. I believe all of the work on the get up is what allows me to quickly progress with my other training, and more importantly prepared me for a rapid recovery. So do Get Ups! See previous installments of The Investments (listed below) for a more detailed look at the Turkish Get Up.
- Frequency Matters - Most trainees will make the best gains from hitting each body part 2-3 times per week. The typical 1 body part per week splits are not optimal for the majority of the population.
- Build Strength - Focusing on progressive overload in the 5-8 rep range is generally a good idea. This is a great way to track progress and as strength goes up you will be building muscle. Remember to keep a log book.
- Compound Movements - Compound exercises are not the be-all, end-all solution. However, these movements are efficient and great when focusing on progressive overload. Deadlifts, squats, leg presses, over head presses, rows (many variations), and the various chest presses are all great exercises when you are building mass. They also keep you from wasting time on unnecessary isolation movements.
- Hypertrophy Rep Totals - A total of about 80-100 reps per large body parts and about 40-50 per smaller body parts per week will be enough stimulus to spur muscle growth. One should divide the total reps by 2 to 3 depending on the weekly workout frequency.
- Create a Surplus - This can be accomplished by eating 400-500 calories over your daily maintenance calorie range. Gaining 1 pound a week is a decent rate to shoot for. If you start gaining much more than that, you are probably adding unnecessary amounts of fat.
- Protein - Eat at least 1x bodyweight in grams of protein. This will be enough to produce muscle gains. Excess protein is not needed when in a caloric surplus, so save your money and enjoy the other more interesting food groups.
- Carbs + Fats - Fill in the rest of your caloric amount with these macros. Consume a minimum of 20% fat in your diet and fill in the rest with carbohydrates. As far as I am concerned, you can manipulate these macros to your own liking. I personally like my diet to be carb based, but it's really up to the individual. If you are insulin resistant, it may be smart to strategically place starchy carbs around training only (at least 100+ grams).
- Meal Frequency - This is not an important issue as I described in my Meal Frequency Article. Just make sure to get the proper pre and post workout nutrition for recovery purposes. Frankly, I am not too concerned with however you choose to spread your food out during the day as long as you create a surplus of calories.
- Pacquiao (no one else comes close this year)
- Bernard Hopkins
- Paul Williams
- PVC pipe (any diameter)
- Hose clamp (to fit PVC pipe)
- Rope/Cord (4 - 5 feet)
- Carabiner or Quick-Link Connector
- Hack Saw to cut PVC pipe
- Loading Pin (optional)
- The first thing you'll need to do is measure the space in which the roller will be used. The PVC pipe should be cut slightly shorter than the space so it fits without getting stuck - a one or two inch gap each side will be plenty.
- Next you will slide the hose clamp into the middle of the pipe and thread about 6" of your rope or cord between the hose clamp and the PVC. Tighten up the hose clamp then tie a couple of knots in the cord for a bit of extra security.
- The rope should be cut to about 4 or 5 feet and the end will be knotted securely around the carabiner or quick-link connector (pictured).
- Hold the pipe between the uprights in the power-rack and slide the pin through. You can vary the height you use to hit the lower arms differently - somewhere around chest height is probably the strongest position.
- Attach weight by running the carabiner through the hole of a weight plate or the handle of a kettlebell and snapping it over the other side of the rope. You could also attach the connector to a loading pin for even quicker weight change.
- Now you can roll away until your forearms are on fire - and when you're done just detach the weight, slide out the pin and throw the roller in your gym bag!
- After applying chalk to your hands get up on to the chin up bar, now when I do these I use a power rack. The reason why is so that I can get my feet placed on the pins for balance. This is only so I can get a real good grip with my MIDDLE FINGER.
- I bend my middle finger in the shape of a hook and wrap it as tightly as I can around the bar.
- I do this with both hands.
- Once I feel I am in a good position and have a real good bite on that bar I let my feet down off the pins and hang completely straight from the bar. NO SANDBAGGING, HALF REP STUFF. FULL EXTENSION.
- Now I pull up with everything I have and bring my chin up over the bar. This is very, very difficult and puts an enormous amount of pull and pain on your middle finger.
- Be very careful and perform as many repetitions as you can.
- Quick Movements - When you lift fast, the weight actually feels lighter, meaning that you can put more weight on the barbell. More weight equals more strength.
- Low Reps - Mass means hitting your fast twitch muscle fibers. These fibers only last for a few seconds, so you only have a small window to work these fibers before noticing a steep decline in strength.
- High-Frequency Training - Practice makes perfect. The more you workout, the greater the gains, as long as your body recovers.
- Fewer Sets per Muscle Group - Higher intensity training will require you to perform fewer sets per muscle group.
- Dynamic Effort Method - requires the lifter to lift a sub-maximal weight as fast as he can. The load used should be between 50-75%, and should be lifted as fast as possible. Remember what I said about quick movements earlier. Being fast and strong are closely related.
- Repetition Method - requires the lifter to lift a light load through multiple repetitions. The goal is to exhaust and recruit the maximum amount of muscle fibers. The repetition method is often taken to the point of fatigue.
- Maximum Effort Method - requires the lifter to lift a maximal weight for low repetitions. The load is above 90% of an athlete's maximum poundage. The majority of strength-focused programs are focused around the maximum effort method.
- Weeks 1-2: Start with Dynamic Effort
Choose three to five compound exercises to work your entire body.
Perform 8 sets of 3 repetitions of each exercise using a load that is 50% of your maximum.
Rest 60 seconds between each set.
-
Weeks 3-4: Mix in the Repetition Method
Choose two of the three exercises and use the repetition method to train those exercises.
Perform 3 sets of 8 repetitions of each exercises using a load this is 60% of your maximum. Rest 120 seconds between each set.
For the remaining three exercises, continue to train with the dynamic method.
Remember that the primary difference between the repetition and dynamic effort method is SPEED.
-
Weeks 5-6: Flip the Switch
The two exercises that you chose to train with the repetition method, now train with the dynamic method.
The three exercises that were being trained with the dynamic method, train with the repetition method.
-
Weeks 7-8: Max Effort, Finally!
Train all lifts with the maximum effort method.
Use 90% of you maximum load, and work up to a 1-3 repetition maximum. This means that you should keep adding weight until you fail at a set of 3 repetitions.
Rest 3-5 minutes between each set.
NOTE: Your first max effort session may take a while, so make sure you have a of time.
- Clean and Press
- Deadlift and Zercher squat
- Shoulder and Shoulder Squat
- Push Press/Jerk
- Throws for distance or height
- Carries for distance, or for time, as fast as possible
- Lifting multiple stones in sequence
- Overhead squat (Be careful!)
- Regular barbell 1" shaft
- Thick barbell 2" - 21/2" works well (If you don't have a thick bar, the regular will work)
- Hercules Bar from "Ultimate Arm Wrestling" (again, if you don't have one of these, the regular bar will work)
- Load enough weight on the barbell to get at least 20 reps in a standing barbell wrist curl.
Your palms should face your body and don't wrap your thumb around the bar.
Now, start doing wrist curls. Use only your wrist and try not to raise your arms as you do reps. The last rep should have the belly of your forearm on fire.
- Immediately without rest, grab your Hercules Bar or regular bar loaded with enough weight to again get at least 20 reps and do sitting reverse wrist curls. Again, use only your wrist. If you're having to swing the reps, lower the weight. The last rep should have the top part of your forearm on fire.
Do 5 sets of 20 reps everyday except weekends. In 4 to 5 weeks you'll gain at least a 1/2" in your forearms, possibly more.
Rest less than a minute between sets.
After you've completed 5 sets of each, stand with your arms straight out and open and close your hands as fast as possible for 90 seconds. You're done! Now you're on your way to larger forearms. Promise! - You're angry because your girlfriend isn't listening to you.
- You're sad because your best friend won't talk to you.
- You're depressed because someone close to you just passed away.
- You're frustrated because your girlfriend isn't listening to you and you don't know how to make her listen to you.
- You're frustrated because your best friend won't talk to you and you don't know how to make her talk to you.
- You're frustrated because someone close to you just passed away and you don't know how to deal with the loss.
- Hold the deck firmly with your weak hand (right side shown for me) with the deck firmly and horizontal to the floor.
- Pinch the deck with the strong hand with the thumb and index finger. It's the same grip you use to use a remote control.
- Pull your strong hand (pinch side) towards your chest. The index finger splits the deck. You must pinch hard!
- Continue to pull hand towards your chest, turn your weak hand towards the floor. The deck will rip - not twist - if you have a tight grip. The tear line will be clean.
- Continue to pinch the deck hard and pull back towards your chest until you separate the deck. The line will be a clean cut right through the deck. With this method you can put the cut anywhere you want on the deck.
- Lighter weight, more reps.
- Heavier weight, fewer reps.
- Set 1: 15 reps at 3 pounds
- Set 2: 10 reps at 5 pounds
- Set 3: 5 reps at 8 pounds
- Set 4: 10 reps at 5 pounds
- Set 5: 15 reps at 3 pounds
- 50 Bent over row, 45 lbs
- 50 Push Press, 45lbs
- 50 KB Swings, 35lbs
- 50 KB Press, 35lbs
- 50 KB Clean, 35lbs
- 50 KB Front Squat, 35lbs
- 50 Sumo Deadlift High Pull, 35lbs
- 50 Power Clean, 35lbs
- 50 Pushups
- 50 Bodyweight Squats
- You pick stuff off the ground on a daily basis
- You pull stuff out of the trunk of your car
- You lift things and carry them up stairs
- You walk on a daily basis
- The most common injury for middle-aged men occurs in the lower back
- Works your abs better than a sit-up
- Works more muscle groups than the squat or the bench press
- Safer on your joints than the squat or the bench press
- You need to lift up your couch when you move out of your parent's basement in order to save money on movers
- The exercise will quadruple your natural testosterone and GH levels.
- Strength - because strength is the basis of all other physical skills
- Cardio - because you need a strong cardiovascular system and to lose fat
- Nutrition - because you need to eat healthy and it helps you lose fat
- Your Bodyweight
- Barbells or dumbbells
- Kettlebells and clubbells
- Odd objects like Kegs, tires, sledgehammers, etc
- CNS Training: train your nervous system to contract whatever musculature you now have harder to get more strength out of the current muscle you have.
- Sets, Reps and Rest: anywhere from 3-5 sets and 3-5 reps. And 3-5 minutes of rest.
- Workout Frequency: 2-3 times per week. You only need simple exercises (simple, not necessarily easy!) to build strength. You should stick to compound exercises. Here is all you need each workout:
- 1 Push Movement: Bench Press, Overhead Press, Military Press, Side Press, Clean & Press, pushups, one-arm pushups, etc...
- 1 Pull Movement: Pullup/Chinup, Bent Over Row, Upright Row, Renegade Rows, Deadlift, etc...
- 1 Squat Movement: Squats, Front Squats, Overhead Squat, Pistols, Deadlift, etc...
- 1 Hip/Hamstring Dominant or Explosive Movement: Power Cleans, Kettlebell Swings, Snatches, clean & presses, jerks, explosive jumping, plyometrics, straight leg deadlifts, etc
- Tabata Protocol: 4 minutes of 20sec work, 10 secs rest.
- 10 Minute HIIT: 10 minutes of 30 secs work, 1 min rest.
- Take the ab-wheel.
- Get into a pushup position while holding an ab wheel.
- Now instead of rolling it toward your head, roll it toward your feet and back.
- Buy Long
It needs to be long enough so you can jab high and kick low from your normal fighting stance. - Buy Heavy
It must be heavy enough to develop powerful kicks and keep the swinging to a minimum. - Buy Tough
You're going to absolutely spank the be-jesus out of this thing with your shins, elbows, knees, fists and face (What? You don't do face conditioning? You sissy!) Make sure it's made from durable material, has quality stitching and sturdy D-rings. Rolling (by Team Ukemi)
Landing (by pkTO)
Vault (by Urban Freeflow)
Climbing (by Guillaume Delvigne)
Palm Spin (by Hawaii Parkour)
- Intensity - It was the hardest I'd seen either of them train.
- Team-work - When one of them almost gave up, the other one slowed down and ran beside his friend--helping him to complete the last set of sprints.
- Accomplishment - After the run, neither whined or complained. In fact, despite their exhaustion, both had shit-eating grins plastered across their ugly faces.
- A slightly different warmup : even if you have the same goals as your training partner, their home gym may encourage them to train in a slightly different way. For example, the room may have a low ceiling which prevents you from warming up with kettlebell snatches; or it may open out onto the yard, making a few tyre flips look particularly inviting.
- Variations in equipment : once again, your session may be altered slightly by the gym itself. Although the exercises may be the same, small differences in the equipment can have a noticeable impact.
- Learning a new approach : this is perhaps the biggest benefit from working out in someone else's home gym. Everyone has a slightly different way of doing things, and a spell in their home gym is the best way to see it in action. Quite simply, you can learn a lot by training with someone who is in their own environment.
- Raising one foot off the ground (ensure the lifter doesn't shift to the side to compensate by forcibly firing the glutes and bracing harder)
- Add a weighted vest or back pack
- 40D ("D" is "Penny" so don't got asking for 40D's ask for 40 Penny)
- 50D (Rare)
- Iron Mind White nails
- Iron Mind Green nails
- 60D Timber ties (very thin)
- 60D grip brite (Shiny, a few spirals in it)
- IM Yellow nail
- 60D grip brite (dull with a lot of spirals)
- IM Blue nail (video)
- Key stone 60D Common (tough little buggers)
- Grade 5 hex head cap screw (bolt) 1/4X6" (video)
- 5" grade 5 bolt
- 1/4" X 6" Square stock
- Grade 8 hex head cap screw (bolt) Silver colored 1/4" X 6"
- Grade 8 hex head cap screw (bolt) Gold colored 1/4" X 6"
- 5" grade 8
- Grade 9 hex head cap screw (bolt) 1/4" X 6"
- You will become like the person you train with.
I can't over-emphasize this point. If your training partner is a lazy, ignorant, excuse-filled, thumb-sucking, moron--you'd do better to train by yourself (unless Homer Simpson is your athletic ideal). Only a high-quality training partner can provide high-quality training. Sounds obvious, but I've seen more than a few athletes blow their careers (and health!) by selecting the wrong training partner. This point leads on to the next . . .
- To get an awesome training partner, you have to be an awesome training partner.
For the vast majority of my 'training life' I've had great training partners. I'm convinced one of the reasons I've been so 'lucky' is that I've made it my business to work on my partners development just as much as I work on my own. I've always viewed training with others as a means of mutual improvement.
- The Secret World of Indian Clubs
Tom Black. - Treasures in the Attic [504kb, .pdf]
From the January 2002 issue of Tae Kwon Do Times. - plastic toy club (hollow), usually available cheaply at bargain stores and service stations
- small bag of sand, cement or other heavy, granular material (if you've ever made a sandbag, grab the same stuff - works well)
- tube of plastic-friendly glue
- grip wrap or duct tape
- John's Stonebell
- Jedd's Softball Implement
- Chris' Horizontal Pinch Device
- Tom's Bench Press Off Helper
- Kat's Band Crossover Rig
- buy a cheap, deflated ball from a sporting goods store
- cut the opening a little wider (a cross will do fine, about 1/2" across)
- pour in the filling (usually sand) - using a funnel - until the ball's about 3/4 full
- fill the remainder with expanding foam, seal it with duct tape and let it sit overnight
- when hardened, trim off any excess foam and retape
- the ball is now ready for use
- Get plenty of good quality rest before and after a heavy day and stay hydrated. If you don't sleep well the night before, you might not be lifting at your best.
- Be afraid! You ought to be a little bit scared about your heavy day. If you're not, perhaps you are not pushing yourself hard enough. A max effort day is always a step into the unknown. Also, being nervous serves another useful purpose: it stops you doing anything stupid. If you are nervous, you'll take more care.
- Warm up properly. Use exercises similar to those in your session, or do a full body exercise such as dumbbell snatch. Not only is it good to warm up your muscles and bring your heartrate up, but you'll also get the chance to mentally prepare and get your body in the lifting groove.
- Use a spotter, or at least a power rack. The safer you feel, the more confident you will be in going heavy. Without a spotter you will always stop before you reach your true maximum - unless you are an absolute nutcase. It's not only safety, a good spotter will shout out encouragement at just the right moment, which can be the difference between making it and not making it. If you don't have a training partner, grab one of the gym instructors (what else are they doing, after all?)
- Minimise accessories such as straps, belts, gloves. If you start using a lifting aid to cover a weakness, then that weakness will stay with you. If grip is a limiting factor, for example, don't go straight for the straps but try lifting lighter for a few weeks and allow your grip to catch up. Otherwise, it never will.
- Video your lifts or get someone knowledgeable to check your form. Even if you think your form is perfect, you will be surprised at how certain aspects can deteriorate if you are not keeping an eye on them. Heavy day is not the day to get lazy about form.
- Keep a record of your lifts and add notes on how you performed. Each session, look back on the notes from last session and try to improve on them. Note when, for instance, you didn't achieve sufficient range of motion or something felt awry, so that you can correct it next time.
- Know when to call it a day. If you destroy yourself now, you won't be able to lift well next time.
- Add more volume to your session by performing a lighter back-off set after your last heavy set, particularly if using very low rep ranges, such as 1-3 reps. Use, say, two-thirds of the weight and complete either 10 reps or as many as you can. Having done heavy sets with low reps, your body will be primed to lift more than if you worked up to this weight from scratch or used higher reps.
- Have a good balanced meal and get an early night!
- Squat
- Clean
- Deadlift
- Bench Press/Push Ups
- Row
- Hammer Curl
- Weighted Dips
- Overhead Press
- Overhead Pulldowns
- Decline Ab Crunches
- Taking advantage of your location: at last, a bit of outdoor space
- Eliminating the Lug Nuts: How to Find a Good Trainer (John Kaiser)
- Grip Training - Lifting the Replica Inch Dumbbell (part II, III, IV) (Jedd Johnson)
- Specific Training for the Transverse Abdominis (Kat Ricker)
- New to Kettlebell Training?
- 29 Things to do with a barbell in the corner (Jason Kirby)
- Deconstructing hanging windshield wipers (Jason Kirby)
- How I learned to love multi-joint exercises (John Kaiser)
- Conditioning without trying : Walking 10,000 steps per day
- A little yoke work : 10 exercises for a bigger neck
- Starting your fitness journey : 10 things to consider
- Straight to the Grip Contest (part II, III, IV, V, VI) (as PDF) (Jedd Johnson)
- Visualisation
- DIY : Home-made Gym Equipment II
- 10 of the best : Parkour television commercials
- Workout music : soothing or aggressive?
- The demise of monkey bars
- Setting up a home gym
- Bars, plates, hooks and collars
- Glossary - strength training equipment (which led to the Training Gear Wiki)
- A power rack (buyers' guide)
- Olympic and standard bars (various kinds)
- Flat bench
- A good assortment of plates
- Dumbbells and Kettlebells (buyers' guide)
- Bands
- Various grip tools
- A range of odd objects and outdoor equipment (anvil, sledgehammer, rope etc)
- Sandbag
- Exercise bike
- Back Attack
- Revolving climbing wall
- Pegboard
- Leg press machine
- Outdoor equipment (this sort of thing)
- Reverse Hyper
- Rowing machine (probably one of these)
- Underwater treadmill
- Power Squat
- A tiny garage gym in Glasgow, without lights or heating - very much at the mercy of the elements
- During the trip itself there was very little exercise - aside from the stretching on the plane, and the mad running between flights
- In Sydney (before I set the main gym up) I used my father's all-in-one home gym - a large machine that covered most of the basic exercises
- Once the rack and free-weights were in place, it was back to business-as-usual (without the extreme cold, that is)
- As the weather in Sydney grew warmer, I gradually added outdoor training elements such as kettlebells, sandbags, a sledgehammer and odd objects (I just happened to find an old anvil lying around)
- Phone : 480-316-0093
- Email : jason AT allaroundstrength.com
- Super-Strength
- Key to might and muscle
- Developing the Grip and Forearm : Thomas Inch
-
Encyclopedia of Modern Bodybuilding
- Winning Bodybuilding
- Bruce Lee's Fighting Method, Vol. 2
- Combat Conditioning
- Kelso's Shrug Book
- Ironmind: Stronger Minds, Stronger Bodies
- Should women lift weights as part of their fitness program?
Yes.
- Could you elaborate a little bit on that?
Yes, but please note that you have now used up two questions, so be careful or you'll end up with none left. Look, weight training is essential for us ladies, because it builds strong bones and keeps you from getting osteoporosis. It reduces the risk of injury in other activities. Muscle burns calories. You get to be strong and toned. You get better at your other athletic stuff. And it is totally badass. You need to be badass.
- But won't I get bulk...
No! No to the no. No no no. Look, the majority of women do not have the testosterone to build muscle mass the way guys do without taking steroids. Really and truly. Yes, if you make that muscle a wee bit bigger but you lose no fat at all, then might get a teensy bit larger. Add cardio exercise and you should be set. And if you are in the very small percentage of women who can build mass, hooray, because that's insta-tone for you. I'm one of those women, and can I tell you something? It's obvious I build muscle because I keep mass even when I don't work out. My six-year-old, who inherited this too, has defined deltoids. But even for me, as long as I don't do giant lifts every dang day, I'm fine. And since I'm gonna have big muscle no matter what, I'd prefer it looked defined and ripped and all that good stuff. So there's really no excuse.
- What kind of weight training should I do?
That really depends on you, your situation, your personality, and so on. I do believe that all weight training is at a minimum enhanced by a good professional opinion, since form is important for protecting yourself from injury. And I prefer free weights myself, because while machines have the safety element of isolating a muscle, free weights force you to use multiple muscles (abdominals, for example) and therefore are great for the
lazymulti-taskers among us.Beyond that, you do what you can. Some folks like a routine circuit, others need to mix it up. I'll mention again that trainers can be helpful for creating a program that works for you, teaching you new moves, and adding variety. I get bored easily, so I like classes and this crazy anaerobic functional training and Olympic lifts and so on, but you should do what you like.
One thing to keep in mind: researchers have done studies on ladies and weights, and as it turns out, most of us don't lift anywhere near what we should. We pick up weenie little dumbbells and stick with them until the end of time. Your weightlifting should be challenging, you should feel muscle fatigue and all that good stuff. You should find three sets of eight to twelve reps hard. Plus, again: big weights are badass.
Use body weight exercises in your routine too, like squats and lunges and push ups. Lunges are the key to a nice ass, I'm telling you. Every celebrity trainer makes their starlet do lunges. And yep, you can do those with weights as well, and you should, because you are (wait for it) a badass. With a nice ass, thanks to your lunges.
- Anything else I should know?
I'd just like to review the big, important stuff: form is crucial, so get help from a pro if you can; you won't get big rippling muscles unless you 'roid up; make those weights big and good and heavy, and yeah, do it. A few times a week. Please.
Oh, one last thing. Try and work your whole body, because you don't want to fall into the man-trap of neglecting one part of the body (some men ignore anything that isn't going to beef up arms and chest). It all counts, your body works best when you get the whole thing in shape, and you end up looking more proportional. Hmmm, maybe we oughta do a men's weightlifting advice thing too...
- IM Guide 60 lbs
- RB70
- IM Sport 80 lbs
- HG100
- .225 BB Beginner 100 lbs
- HG150
- .225 COC T 100 lbs
- RB130N
- RB100
- RB160N
- RB130
- RB180N
- .235 BB Advanced 140 lbs
- .235 COC #1 140 lbs
- HG200
- .241 COC 2004 #1 153 lbs
- PDA243
- .250 COC 2006 #1.5 168 lbs
- .250 BB Super Advanced 173 lbs
- GM1 cert gripper
- RB210N
- HG250
- RB160
- .260 BB Master 195 lbs
- .260 COC #2 195 lbs
- RB180
- RB240N
- PDA262
- RB260N
- .273 COC 2006 #2.5 238 lbs
- HG300
- .275 BB Super Master 255 lbs
- GM2 cert gripper
- RB210
- HG400
- .281 BB Grand Master 280lbs
- .281 COC #3 280 lbs
- .277 RB240
- .283 COC 2005 #3 290 lbs
- GM3 cert gripper
- RB300N
- HG350
- .277 RB260
- .295 spring, 1/4" mount, 2.75 width MMG1 * 306 lbs
- .295 spring, 3/16" mount, 2.75 width MMG2 * 315 lbs
- .295 BB Elite 320 lbs
- .294 COC 2006 #3.5 323 lbs
- RB330N
- .306 spring, 1/4" mount, 2.75 width MMG3 * 335 lbs
- .295 RB300
- .306 spring, 3/16" mount, 2.75 width MMG4 * 345 lbs
- .306 BB Super Elite 345 lbs
- .312 BB Grand Elite 365 lbs
- RB330
- .312 COC #4 365 lbs
- .353 HG500
- RB365
- .331 BB Pro 430 lbs
- .345 BB World Class 470 lbs
- .353? BB Galaxy 565 lbs
- .362 BB Super Galaxy
- .375 BB Grand Galaxy
- RBWT
The Modified Hammer Jammer
This is an extremely low tech high effect solution to a hammer jammer system. As you press on the barbell it moves upwards in an arc like fashion. You can isolate the pressing motion by keeping your legs in an athletic lean position without bending them and initiating the force through your core, or you can tack some weights and lower the stack with your legs, and while driving through your heels, explode the weight forwards.
Lumberjack Squat
This is an exercise that can help beginners learn how to squat using their hips. It removes the large majority of compressional forces on the spine, that can be associated with back squats. The idea is to interlock your fingers as high up on the barbell as you can, and then allow the bar to rest at the bottom of your chest, or right on your sternum. You want to actually be leaning into the barbell, so as you squat your hips come into play and act as a set of brakes. Then drive your weight through your heels so you're leaning forwards again. This is one of the exercises that I highly recommend using the 45 pound plates; if weight is not an issue. Otherwise you can always progress upwards in increments of 2.5 all the way to the 45's.
Bent-over Rows
These ones actually change then angle of pull from parallel to the floor, to about 45 degrees, depending on limb length and how far you start and end. Essentially you want to have your back facing the wall, and the execution is the same as a T-Bar row except that you are only using one barbell. Here is another situation where you will most likely want to use many smaller weights instead of few larger ones, due to the R.O.M. decrease that happens with bigger plates.
Modified High Pulls
This one takes advantage of the high pull motion with a change of feel. You'll want to actually face the barbell perpendicular so that you become a larger extension of it. Reach down and grasp the bar near the end (the closer to the end, the heavier) while keeping a straight back, and pull your elbows as high as you can.
Overhead Squat
This is not what is considered the overhead squat, however it can add a whole new challenge, especially in the shoulders and core. You basically outstretch your arm(s) (one arm version showed here) and squat down as you would in the lumberjack squat.
The Floor Press
- this is a modified version in which you lay down on the floor with the end of the barbell sitting over your the crease in your elbow. Essentially press straight up, and the weight will move up and behind you as it does with that arc like movement. This one is a bit tougher because the nature of the barbell when compared to a dumbbell tends to swivel 360 degrees, plus upwards, downwards, and side to side as well.
Modified Jefferson Lift
This is where you straddle the barbell with both legs, and grasp above the weights while you lower yourself straight down as if sitting down into a chair. The R.O.M. is limited so you can use heavier weights if you feel comfortable.
Modified Stiff-legged Deadlifts
The same concept as a regular stiff-legged deadlift except that you choose a side to start with and grasp the barbell only with one hand. The motion is the same, but this time the stretch is a bit more intense.
Suitcase Deadlift
This one is an older movement beginning to resurface itself into the main scene. Essentially it's the exact same thing as the stiff-legged version mentioned above, except that you bend your legs and sit back as you pull up, so a deadlift where only one arm is holding the weight, and the opposite side as to contract very tightly to keep you from tipping over.
Modified Seated Overhead Press
This one's a bit harder than it looks, the weight will rise behind you as you lean into it, and the weight feels significantly heavier than it really is.
Push-ups
Just like it sounds, except that you place one hand on the barbell to raise yourself a bit higher. It really helps to use the big plates as this will make things a bit more challenging. If you want to add some more core stability and coordination you can push up, and then power yourself over it and land with the opposite hand on the end.
Barbell Wrist Flexion
Just like it sounds, grasp the edges of the bar, and roll your fingers up to your wrist, activating the wrist flexors and improving your overall grip strength as sometimes sweaty hands can make this part of the bar harder to hold. You also get the bonus of dealing with a larger surface area, rather than the body of the barbell.
Bent-over Raises
Basically you bend at the waist preventing your back from rounding as you stand on the side of the barbell, and then raise it as high up to your sides as you can. This one is harder than it looks, and can be a new facet to rear delt training.
Modified Barbell Windmills
This one is a bit difficult to explain since the bar somewhat throws off the motion of the windmill, and it's much less stable, but if you're looking for a challenge or a new take, this might be the trick for you. Get under the bar, and outstretch your hand, as you go down you'll want to stare up at the bar to keep your focus high, and bend at the waist so that your trunk becomes parallel to the floor.
Single Arm Barbell Fly
This one is an excellent challenge for overall core stability, and this one stresses the chest, shoulders, and elbows very heavily. You want to lock your feet into the ground and maintain a tight waist as you allow the outstretched barbell to drift as far to your side as you can, any lower than parallel can become very dangerous to your shoulder so exercise with caution.
Now we add two barbells to the mix, and essentially double the fun.
Here's the setup, essentially same as the first, and altering the distance between the barbells can shift the arcs and angles a bit differently.
Modified Hammer Jammer (Double Barbell version)
This time you use two barbells, and most likely cut the weight down, as this one can become very difficult very quickly. Same as above although you'll have to use your legs a bit more to drive the weight upwards.
Double Overhead Squat
Same as it is with the single except you're going to have to exert more core stability to keep from caving in or falling backwards.
Double Bent-over Barbell Row
This one I think is a bit easier than with a single barbell, due to the balance from side to side. Essentially you want to lean back, squat down to a quarter squat or so, and pull elbows back as if giving someone an elbow to the ribs.
Double Floor Press
This one you will most likely want a partner to pass you the weights because it is extremely awkward to roll onto each side to grasp the barbell, however once you give these a try, you may find that work very well for hitting the upper chest, because the barbell moves up and back.
Double Incline Fly
This one is absolutely amazing, and difficult to describe where you will feel the tension because it shifts all over the upper body depending on how you are able to transfer forces.
Double Seated Military Press
This one is a bit challenging to get into position, but when done unilaterally it helps you generate a tremendous amount of core force to maintain an upright position. The weights moves forward, and upwards so it really challenges you to maintain a tight position.
Double Lateral Raises
These can be extremely difficult to get used to, but not only are they stressing the lateral head of the deltoid, but the posterior comes into play very heavily the higher up you go. It also challenges the rotators because the arc like movement goes against the conventional lateral raise, and can help with stubborn external rotators.
Double Standing Russian Twist
This one is probably one of the toughest core exercises with a rotational component, with or without weights. The idea is to get the barbells swinging in succession so that one is a few inches or feet away from the other, and they move as a windshield wiper. With weight this is extremely difficult and not for the faint of midsection.
Double Barbell Shrugs
This one can be a test of grip strength if held on the edge of the barbell, and the shrug pulls the weight behind you, really loading Trapezius 3 and 4. If you're going for a pure strength perspective grab the business portion of the barbell and shrug, the only real difference is grip strength.
Double Barbell Deadlift
This may soon become my new favorite exercise due to the new angle on an old favorite. Essentially you get in between the bars, and deadlift away, the movement is the same, except that it might be less stressful on the back if you lean into the pull of the movement.
Push ups
Don't have a set of push up bars? Feel free to give this one a shot, it also doubles as a fly if you allow the barbells to roll to your sides. If you do not keep your arms close to your sides, you may find the barbells rolling to your sides. I'd recommend using the 45 lbs. on this so that you can really get a deep stretch. If this is not difficult enough try it with your feet on a bench or box, a weighted vest, or a partner giving you manual resistance.
Bench Dips
Or in this case double barbell bench dips. Essentially the same set up as the push ups except that you face the other directions with the barbells to your back, you can add a box to the mix, some weight, or aim for high reps. This one also has a tendency for the barbells to roll away to your sides, so it keeps a deep contraction of the chest, and shoulders, to prevent this. Also makes a good beginning progression to the iron cross if you have your feet up on something.
Double Barbell Standing Calf Raises
Now this one hits the calf from a whole new approach. The key differences between this and the machine standing calf raises, is that instead of moving upwards, you're moving upwards and forwards with the arc of the movement. Add some plates below your feet to deepen the stretch. You may want a partner to help pass you the weight, because too much weight can be risky when picking up the barbells.
Double Barbell Front Squat
Like the standing calf raise this one forces you to drive forwards as well as upwards, hitting the muscle in a new way. Like the previous exercise you may want a partner to help you load the weights up to your shoulders.
- sporting goods retailers, both online and offline
- auctions, both online and offline (a second-hand kettlebell is virtually identical to a new one - they last for decades)
- martial arts suppliers, both online and offline
- fitness seminars and exhibitions
- Kettlebell exercises
- Kettlebell training in the pool (photo)
- Painting kettlebells
- Dumbbells vs Kettlebells
- Minute of Strength newsletter : excellent video demonstrations of kettlebell exercises.
- Mike Mahler's Agressive Strength Magazine : always informative.
- Encyclopedia Of Kettlebell Lifting Series 1
- Enter The Kettlebell!
- From Russia with Tough Love
- as fists
- clasped together
- crossed over
- bringing your hands together
- straight ahead (or at a slight angle)
- your skin
- a board
- something soft, such as a towel
- Forming a mental picture of you successfully completing a lift is not a lot different to watch a video replay of a previous success you've had. The more often you see these successful lifts (whether via video replay or visualisation), the more likely you are to repeat them. It's a great way to learn.
The benefit of visualisation here is that the outcome may be based on something you haven't done before. Sure, you may have done the exercise many, many times; but not with that weight. Or perhaps you've run that distance numerous times; but not quite that fast. Whatever the activity, visualising success can be the difference between your actual success and failure.
- If you believe you can do something, you try harder. If you walk up to the bar telling yourself 'there's no way I can lift this', you're probably right. Walk up there with a positive attitude, picturing yourself lifting it successfully, and you're in with a real chance.
Part of this is purely physical. Think about the times you've lifted something in order to impress someone. This doesn't matter whether it's a group of friends in your backyard, a young girl in the gym or your mother trying to rearrange the furniture. Chances are you took a deeper breath, puffed your chest out a bit more, pushed your shoulders back and arched your back slightly - all without realising it. It all helps.
- goals to have been set
- visualisation
- freedom from distractions
- rack
- bench
- barbell
- dumbbell handles
- plates
- various kettlebell exercises, including swings, juggling and putting
- most sandbag exercises
- farmer's walks
- The larger muscles take longer to recover than do smaller ones.
- Bigger muscle groups take longer than do smaller muscle groups.
- Predominantly white fibers – the fast twitch – take longer to recover than do the slow twitch or red fiber muscles of the body. Recall that fast twitch fibers produce power and the red or slow fibers are more suited to long endurance types of activities.
- High intensity lifting in ranges above 80-85% 1RM requires greater recuperation times than do those who are in and below the 75% range.
- Full range exercise movements cause more muscle tissue damage than partial range motions and necessitate greater recovery times and methods.
- Older lifters or those above 35 need more time to recover when compared to a younger athlete.
- Recovery rates can be advanced as a result of aerobic weight training load program manipulations. The recovery can also be retarded if there is little to no aerobic efficiency training to the regimen. A general basis of physical fitness helps ensure greater recovery between exercise sessions.
- Better nutrition habits can have a significant impact on the recovery process. Especially when compared to poor eating habits.
- A healthy body generally recovers faster and more efficiently than an unhealthy one.
- Eccentric muscle contractions increase the recovery time due to the interfibril damage that occurs with this type of lifting.
- Overtraining or undertraining, whether occurring from biological and/or psychological causes, increases the demands on the recovery mechanisms.
- Article by Danny M. O’Dell of Explosivelyfit.com - the definitive source for strength training information.
- 40 facts about sleep you probably didn't know
(Or were too tired to think about) - Sleep lowers blood pressure
Cites an interesting study in the August 2 edition of the journal Sleep. - Mercedes develops fatigue detection
Falling asleep at the wheel and waking up just prior to a head-on collision isn't fun (it really wasn't). Hopefully that's a thing of the past. - Gain 25 lbs of muscle in 10 months?
A great basic routine from the legendary Reg Park. - When Jamie O'Keefe talks, I listen
Explore the superb site of longtime doorman and martial artist Jamie O'Keefe. - The last vestige of mass and power
Some very intense workouts from the 'Yukon Hercules', Dennis Weis. - Drink cold water - cold water is more palatable, improving 'mouth feel' and ingestion
- Add lemon - lemon increases urge to drink and also kills bacteria
- Chuggables - always carry some sort of jug of water around to ensure you're drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.
- Biphasic Sleeping update
An update a little over two months after the switch to biphasic sleeping. - Napping in the afternoon
Results of a week-long trial of switching the nap from early evening to mid-afternoon. - Biphasic Sleep: 30 day summary
This post takes a comprehensive look at the initial 30 day trial. It was a very rewarding experience. This post also contains links to journal entries from each day of the trial period. - First week of workouts on biphasic sleep
Exactly what it says on the tin. - 30 days of biphasic sleep
Initial plans for the trial, and a brief discussion of the original motivation for the change. - Power of the 90 minute nap
The post which started it all. - Biphasic long-term sleepers
- Eliminating sleep is closer than you think
- X-phasic sleep experiments: where do you sleep?
- Sleep learning?
- Post your polyphasic sleep logs here
- Polyphasic sleep
- How to get rid of sleep-o-holism
- Anyone successfully reduced sleep hours per night
- Remove the clock, sleep less
- Hybrid sleeping schedule
- Midday nap
- Biphasic sleep resources
- Getting back into a regular sleep schedule
- Anybody have this sleeping problem?
- Weird sleeping schedule
- Bodybuilding and polyphasic sleep
- Speak while sleep
- Pzizz
- Free running sleep
- How to sleep early
- Biphasic sleep - need help
- get up and do something for a few hours
- go to bed no later than 5am and sleep for a further two cycles
- should the athlete's bodyweight be included in calculations?
- can the Smith machine be reasonably used?
- what does recent research suggest?
- after warming up, select a 10RM for each exercise
- perform sets of 5 with very short rest breaks (10-15 sec) until fatigue starts to really kick in
- drop down to sets of 4,3,2,1 with longer rest breaks as needed
- swanky new gym gadgets
- swiss ball use and abuse
- hypertrophy training mistake #1
- strongman for beginners
- reschedule things a bit and work out in the cool of the evening or morning
- alter your workout environment
- Cool down the room. Switch on the air conditioning, the fan or open the window. Whatever you do, keep airflow in mind - don't bury yourself in a garage with the door closed. Especially if there's no window in there.
- Tone down the music. In high temperatures (especially if your body isn't used to them) your heartrate will be higher than usual - approximately 1bpm per °F above 21°C/70°F [1]. Rather than increasing it with the usual dose of metal, try something a little more soothing. Just this once.
- Decrease the humidity. Extreme humidity has just as much effect on the body as the high temperature. Lowering this will have a noticeable impact; using a refridgerative dehumidifier is the most common solution.
- Relocate. Find an air-conditioned room or a shady area outdoors. Outdoor workouts are great in any case.
- If the starting position isn't right then the entire exercise will be less than perfect. The shoulders should be in front of the bar at the start, allowing the legs to perform the work initially.
- Muscling the bar up with arms and back (this is my problem) rather than using the power of the legs and hips. This can be helped somewhat by practicing the individual components of the Hang Clean - the Clean Pull (from knees), High Pull (again from knees), Drop Clean and Front Squat.
- Failure to catch the bar completely on the front of the shoulders. This is usually a flexibility issue, which should be addressed first.
- Related to the 'muscling up' issue is a failure to drop low enough when catching the bar. This results in more upper back work, less leg work. Squat a little lower during the Catch phase.
- a 90 nap starting around 19:00 (this time varies slightly according to how tired I feel on the day)
- a longer sleep of 4.5 hours starting around 02:00
- Start in the completed deadlift position.
- Bend the knees slightly.
- Lower the bar by pushing the hips back.
- Lower the bar below the knees but not to the platform. Tension must remain on the muscles . Stand on blocks if you want to get lower.
- The position should be, "SHINS VERTICAL, HIPS BACK, and BACK STRAIGHT".
- The movement should not be fast but steady and under control all the way.
- The back must remain straight. The movement is from the hips. The arms remain straight throughout.
- Breathing: Take a deep breath at the start of the movement and keep the chest up throughout. Hold your breath as you lower and exhale as you complete the movement.
- Start light to develop the technique and "feel" of the movement.
- bench + preacher and leg curl attachments
- step (made from leftover pieces of a kitchen bench)
- dumbells
- dip bars (designed to fit the rack)
- wrist roller (pick-axe handle and a length of chain)
- weight belt
- dip/chin-up belt
- push-up stands
- grippers
- tennis balls (for grip work)
- swiss ball
- stationary cycle
- Quality of sleep. I suspect this would do a lot not only to improve general quality of life, but also to aid recovery after a gruelling workout. Definitely important.
- My diet - specifically protein consumption. Come to think of it, I want to increase consumption in general, however protein intake's the major item on the list.
- Post-workout nutrition. Along with sleep, this one is aimed at aiding recovery. Currently my post-workout consumption consists solely of a protein shake of some description; it's actually the meal I have shortly afterward that is my target.
- Lay the newspaper out in front of you, opened flat with the shorter edge nearest you.
- Grab the top sheet with hands at the near corners, and scrunch the page up until it looks like you're holding the handlebars of a bike.
- Repeat for the entire newspaper.
Explosive Training for Bodybuilders
posted by Scott Andrew Bird
Filed in : Articles
Road to Recovery : Contrast Baths
posted by Bill 'Body By Long' Long
Filed in : Articles
Tags : grip, recovery
Contrast baths are used from high school level athletes to the professional level. They can help reduce the pain caused from a heavy session in the gym or a hard practice on the mat. Some athletes prefer using the contrast bath before they train to get the blood flowing while some prefer to use it after. Either way can work for you. Here is how.
Fill two tubs, one filled with hot water and the other filled with cold water. The temperature of the tubs should be about 55F/13C for the cold and for the hot tub make it as hot as you can handle. Now get into the cold water first and flex your muscles slowly and rotate your joints in small movements as best you can in the tub. Do this for 2 minutes. Then get out of the cold tub, transfer to the hot tub and do the same as before. But for only a time period of 30 seconds. Rotate back and forth for a total of 15 minutes ending in the cold tub. If you do not have access to these big tubs you can always do this at your home. Of course you need two tubs to do this technique but if you want to recover quicker you will do it.
Prowler Challenges
posted by Scott Andrew Bird
Filed in : Articles
One Arm Dumbbell Snatch
posted by Scott Andrew Bird
Filed in : Articles
Today's Twitterchat on Card Tearing
posted by Scott Andrew Bird
Filed in : Articles
Tags : twitterchats
Overall it was a great discussion. Next week we're chatting with Josh Hanagarne about Training in the Workplace. See you there.
So You Want to Be a Fitness Professional?
posted by Scott Andrew Bird
Filed in : Articles
The Power of Hindsight
posted by John Frieser
Filed in : Articles
Tags : basketball, recovery, sports psychology
Now that I'm no longer playing sports and have moved on to the other side of the "teacher-student" and "coach-athlete" relationships, I am constantly faced with the realization that, although I accomplished much during my prime years, there are many things that I could have done better to not only increase the quality of my play and school experience, but perhaps even to have taken my playing career further than it was. Don't get me wrong. I am grateful for everything that I have been through and feel fortunate to have played among some of the best in the business, but the perfectionist in me always analyzes the past and wonders if I could've been even better. I always ask myself the same questions. How could I have been better? What lessons do I want to use in my own coaching today? What advice can I give so others can use my mistakes to their advantage? Having always wanted to help others, I've provided seven lessons that I've learned along the way that I feel are very important to anybody in this business, whether an athlete and/or a coach.
Active Release Techniques for Strength Athletes
posted by Scott Andrew Bird
Filed in : Articles
Tags : TGIF
The Omnibus Method: More Variety, More Muscle
posted by Scott Andrew Bird
Filed in : Articles
Outdoor Fitness: Log Flippin'
posted by ManTis
Filed in : Articles
Tags : conditioning, strength endurance
First and foremost, logs are free. That's right, I said FREE. (Who doesn't want something that's free?!) Logs can be found abundantly in woods and forests and cut to one's own specifications. If the woods or a forest is not an option for some, then scouting for telephone poles new or used is a great alternative. Three of the logs I currently use were all taken from a huge long section of telephone pole that was treated. I stumbled upon it accidentally and it was great find.
Secondly, the workouts that can be done with a log are awesome. Haul it, squat it, carry it, press it, FLIP IT! No matter which exercises are performed they're all tremendous strength builders, hands down.
Thirdly, utilizing an alternative method/object, (i.e. the log) to get fit provides a great opportunity to bring about new mental and physical stimuli, not to mention a lot of fun!
One of my favorite exercises to do with a log is flip it end over end. Somewhat similar to a tire flip, the Log Flip incorporates most of the same muscle groups, (i.e. hamstrings, glutes, lower back, arms, traps, entire core, shoulders) and can be performed in place or over a distance. The weight and size of the log is dependent upon the user. I have three logs that vary in weight; 160lb, 135lb and 100lb respectively with a forth on the way that weighs 250lb+.
The Human Rack Lift
posted by Mike 'The Machine' Bruce
Filed in : Articles
Tags : grip, neck
Around 2002 I became very familiar with a piece of equipement that is often found way in the back of most commercial gyms. On the rare occasion you find the piece being used it will usually be some young noob performing barbell curls with 10# on each side.
For a true Iron-head like myself I find this very disturbing and fight the urge of picking the noob up and moving him down to the curl machines where he belongs.
This piece is called the Power Rack and it is all you need to get as BIG and STRONG as you yearn for.
On this rack you can perform Squats, Chin-ups, Shrugs, Heavy Floor Presses, Shoulder work, Heavy Rowing, Dips, Everything you need to forge yourself into a piece of Steel.
And then there is the exercise that has become synonomous with myself:
The Partial Rack Pull.
There are different ways to do this exercise but the version I prefer and that I'm known for is pulling the bar at a height just above the knees.
To do this take a measuring tape and measure 24" from the floor to the bar. This is the height that I pulled 1,500# from @ a 202# bodyweight in Florida at the Strongerman compound. If the height is correct when you step up to the bar it will sit right above your knees.
I use lifting straps when going this heavy from APT prowrist straps.
This is not an instructional on how to rack pull but rather, how I came to picking up humans instead of weight. To learn about rack pulling you can find some great articles on the web or go to my website www.mikethemachine.com and watch my promo video.
So just how did I start lifting Human beings?
When I speak and perform I would always finish my program with a 1,000# rack pull. It was actually 1,043# when all was said and done.
The problem with this was that as I became a better speaker and more bookings came in I was faced a problem. How in the heck am I going to transport 24-45# plates to different places?
I had to do something as this was a very original feat and the crowds loved it. My manager the great Dennis Rogers suggested why don't you lift people?
I was like Yes, Great idea! But how? So we started throwing around some ideas. I called my friend Mark Strickland and told him about the whole idea. Mark being the creative genius that he is wrote up some plans that day.
The next morning he called me and said he wants to show me something. That morning he gave me this paper with my exact vision of what I wanted. After much thanks and praise to Mark I then had to think ok, who can make this for me?
That is when I called my brother in iron Ryan Pitts from www.strongergrip.com I explained on the phone what the idea was and then sent him out the plans.
PRESTO!!! A few months later I had my Human Rack piece in my hands and ready to go.
Now I had a way to still do my 1,000# lift and needed no extra weight, I could use people from the audience to pick up.
Understanding Your Training Operating System
posted by Scott Andrew Bird
Filed in : Articles
Unusual Goals Require Unusual Measures
posted by Jeff Wilson
Filed in : Articles
Tags : bending, grip, Old-Time Strength
When my focus on training took a turn just under a year ago to grip and old school feats of strength I initially assumed that my training would take the same course as it always had. I would focus on a goal and perform the core movements required to get better at and achieve that goal. Well any of you out there who specifically train with focus on these particular feats probably already know that this isn't always the best course to follow regarding some feats of strength.
With power lifting and bodybuilding there is and endless array of plans and formulas based on years and years of research by top performing athletes and coaches that have good track records of proven results. If you want to get a single lift, or your power lifting total, up you can try: Westside, 5 X 5's, 3 X 3's, Buckeye, Smolov, linear periodization, etc, etc, etc. You'll be able to easily find spreadsheets that you can punch your current max and your goal into and the numbers that you'll use to attain your goal will automatically be generated for you - like a road map to your success.
With some grip activities and feats of strength similar modalities of training as described above can be implemented because there is a natural progression towards the ultimate goal. Closing hand grippers is one example of this - CoC, Beef Builder, Heavy Grips etc all have low, medium, difficult (and darn near impossible) grippers that you can work your way through - knowing what your next step will be along the way.
With certain feats of strength though, it's not so cut and dried. The formulas simply don't exist, and with certain feats there is no build up to the eventual completion and very little in the way of track-able progression to tell you how close you are to actually achieving your goal. One of my recent goals was to crush a full soda can - this is one of those feats that there is no training information on, that there is no gradual progression toward and that there is no way of knowing when you're ready. Admittedly, much of my plan was founded through trial and error, but here is how I achieved that goal...
Six Simple and Effective Kettlebell Exercises for Athletes
posted by Doug Fioranelli
Filed in : Articles
Tags : abdominal, grip, kettlebells
When training athletes I rationalize which kettlebell movements are useful if they meet three criteria:
As you will see, all of the following exercises fit these criteria. All are fairly simple to learn so they do not detract too much from the time of the training session. All of these exercises, I feel, are best done with kettlebells rather than any other training equipment out there. These exercises can be implemented in a variety of ways within the varying scheme of sets and repetitions; therefore they can be manipulated to fit the movements and energy system(s) trained.
Deadlift to Goblet Squat
This is a relatively simple exercise that can be used to teach proper deadlift mechanics by driving from the hips and completing with a good snap at the top. I use this exercise a lot at the beginning of a workout to get the hips mobile and to prime the body for training. You will notice that it can be very challenging on the conditioning level, especially if you got for high reps.Adding Dan John's Goblet Squat into it makes the exercise a bit more challenging because it requires more coordination and stability from the abdominal muscles to keep you from pulling forward.
Keep the kettlebell between the knees and feet, look up to keep a flat back, drive your hips upward. At the top of the deadlift pull the kettlebell up slightly and catch in the Goblet position and then go into a front squat. At the top of the squat drop the kettlebell back down to the low position and begin the deadlift again.
2-Arm Swings with Catch (Variations)
When the athlete can perform 2-arm swings proficiently then it is time mix in some fun along with speed, coordination and grip training. This is a great exercise for martial artists, wrestlers, and boxers who need to have quick hands.
At the top of the swing where the arms are extended simply let go of the bell and "regrab" it without having it pull you forward. When this becomes easy try touching your chest then quickly grabbing the bell, or tapping the handle as many times as you can with alternating hands.
1-Arm Alternating Swings
This swing variation is a great exercise for building up explosive power, conditioning, and grip strength. By switching hands you establish a great rhythm for the movement with your hip snap, which is important when doing conditioning training. Switching hands requires the grip to work more to catch and [slightly] decelerate the kettlebell on the downswing. By alternating arms one can truly train their conditioning because one arm is resting while the other is performing the movement, so high repetition sets are achievable. At the top of the 1-arm swing where the arm is extended meet the handle with your free hand to allow for a simple switch.Perfect Technique Through Pain Compliance
posted by Jordan Vezina
Filed in : Articles
Tags : kettlebell
Sunday March 15th I attended an RKC II Preparation Course held by Master RKC Mark Reifkind in Palo Alto, CA. I arrived at 9am and we started progressing through the various techniques we would be expected to be proficient in when we go to RKC II in Minnesota in June. First we hit the pull up. People always seem to think the pull up is so simple. Maybe that's why few people can do an appreciable number of them, or with any significant weight. I learned much and we moved on to the Hard-Style Jerk. I cleaned up two 20 kg. bells (relatively light for me) and proceeded to demonstrate my technique. This could potentially be a little tricky as I've been doing GS jerks for quite a while and would have to re-wire my technique.
Pop.
?
It was a fast onset of pain, the kind of pain that immediately makes you break into a cold sweat. Of course I proceeded to do another rep, and then opted to put the bells down. We decided I had gone into flexion during a jerk and possibly rotated slightly. Lifting my hands above my head hurt.
Of course I wasn't going to just sit down.
Of course.
This caused me to arrive at the conclusion that spinal flexion with weight overhead was the enemy. I could continue through the rest of the techniques, but I had to be perfect. I could feel it any time I went into flexion, or loaded incorrectly. When I got sloppy and shifted the load from my hips to my back, I paid for it.
This really came in to play during the military press portion. Many bells must be pressed overhead. The slightest compromise in technique would be punished. Pain compliance was in full effect. As a result, my presses improved 100%. Shoulder down in the socket. Not just down in the socket but pressing into the socket and shoving my whole body into the floor. I was pressing myself away from the bell for the first time, and felt the presses more in my abs than my shoulders.
Note how the muscles in my forearm stand out as I crush the handle to dust.
Everything else improved by leaps and bound as well. Windmills, Pistols, Bent Press, etc. Pain is a strong motivator, and sometimes pain is good.
10 Unknown Treks
posted by Scott Andrew Bird
Filed in : Articles
Stuff You Should Be Doing, But Aren't
posted by Scott Andrew Bird
Filed in : Articles
An Introduction to Periodisation
posted by Scott Andrew Bird
Filed in : Articles
Maintaining the Balance
posted by John Frieser
Filed in : Articles
Tags : juggling
At some point in our lives, we've all taken part in the juggling act that is life and have felt overwhelmed by it. We always demand more of ourselves. We compete. We are "doers". We achieve and we do it all, not because our parents, friends, coaches, or teachers want us to, but because we can't live without the challenge or the feeling of trying something new. Since we are overachievers, we must also be mindful of how easy it is to overload ourselves with too many activities and focus too much attention on one or two tasks. One of the best pieces of advice that I have ever received revolves around this exact topic; balance. The advice was that no matter what was going on in life, you MUST always maintain the 5 Fs to create a healthy balance. The 5 Fs are as follows:
FAITH - No matter what your beliefs are, make sure you satisfy your needs for a spiritual life whether it's attending service, discussing your beliefs with loved ones, praying alone, or simply taking some quiet time for yourself to reflect on the day. Although often times faith is associated with religion, it doesn't necessarily have to be experienced in that manner.
FAMILY - Never, under any circumstances, neglect your family. They are the most important people in your life. They are why you are here and why you have the opportunities you have. Always be respectful and show them the love they deserve.
FRIENDS - After family, your friends are the second most important support structure for your life. Make sure you set aside time to just "hang out" and enjoy yourself. All work and no play makes us very boring people.
FITNESS - Of course, a well balanced, healthy life can not be lived without exercise. This is where strength & conditioning and sports come into play. Whether a child or an adult, novice or expert, this is an absolute must. It's also key in helping us burn off some of the frustrations that other parts of our lives bring into the mix. I've never worked out and not felt better afterwards. Unfortunately, this is often the first activity that is sacrificed in an overloaded schedule.
FOOD - Sometimes when we are busy, we forget to eat and eat healthy. If you are working hard at your job, at school, on the field and in the weight room, you need to fuel your body for success. If you are expending a lot of energy, you need to ingest healthy sources of fuel and get them in at the right time. Like my college coach used to tell us, "your body is a machine, like a new sports car". If you want it to give you the best performance, you need to feed it the premium grade fuel, not the cheap stuff that will just get you by. As athletes, we must aim to eat 5 - 6 small meals a day, with each meal containing protein, carbohydrates, and fats in order to sustain our level of activity and remain mentally sharp. I can't tell you how many times that I've become so involved in a task that I'm doing at work that I forget to eat. By the time I realize that I haven't had food in me for four or five hours, it's already too late. I feel famished, weaker, and less focused.
Arnold Classic Write-up
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip
Jungles, 12 Steppers, and UFOs: Join the Online Strength Community!
posted by Josh Hanagarne
Filed in : Articles
Tags : basketball, community, grip
Light, physical or abstract, is typically associated with enlightenment, but you could choke the whole world with all the metaphors and similes out there about light, some sappier than others. "Light is knowledge", "Light is good", "Light is nice", "Light is a purring kitten" (I'm sure it's out there somewhere) etc. And then you can make all sorts of other leaps. "Light is knowledge, and knowledge is power, so light is also power" etc. There's plenty of fancy wordplay out there that I won't add any more to.
Back to the trees: those stronger trees survive by depriving the weaker trees of something they need. This is the opposite of what my (limited) experience in the online strength community has been. The biggest and the strongest have typically proven the most generous to me, with both their time and talents. Results are what we want, and we gravitate to those who have had the best results. These mighty few usually have stories about their own mentors. Mentors/teachers/coaches are essentially people who offer to sponsor (sometimes for an hourly fee) your success.
Now, I'm going to assume that, even if you're not addicted to something, you know someone who is/was/will be. You can't fight an addiction without a system, something like the popular 12 step programs. The 12 step model forms a system of constant encouragement and self-scrutiny. I'm taking a look at the classified ads in Salt Lake City right now--whatever's ailin' you, anonymous or not, we've got you covered:
Overeaters, undereaters, UFO abductees, Religion, Atheism, gout, alcoholics, narcotics, low self-esteem, (too) high self-esteem, oversexed, cutters, panic attacks, grief, depression and so on...
I'm happy these programs exist and that people benefit from them. One of the first things many of them do is assign each member a sponsor. You contact your sponsor to talk you down from the ledge. They support you when you want a drink, a donut, you feel the panic attack coming on, or your stomach flips as you see the whirling lights of that UFO descending again. Your sponsor checks up on you, encourages you, and hopefully slaps some sense into you during the weak moments.
Maybe you don't need that person. I've heard plenty of people say that they love strength training because you do it alone. I'm the same, I also know that I'm more productive when I'm in touch with someone who shares my goals, or at least knows them.
Getting involved in a few of the online forums has been, for me, like instantly having a million sponsors. There's a way to reach out to some of the strongest people in the world and pick their brains. A lot of them also prove to be the coolest people out there, people you'd want to know under any circumstances. There is a group to celebrate your achieved goals with. Every day people I've never met contact me to ask how my shoulder rehab is coming. It's exciting and humbling and fun. So you're strong. Would you turn down a chance to be stronger? I suspect not, and that's why you find these strooooong people hanging around the forums--they haven't decided they know it all yet. Maybe it's not the "light" of overwrought poets and professors, but I believe the strong of any discipline all feed off the same energy.
Another 30 Days Without Weights
posted by Matt Potak
Filed in : Articles
Tags : recovery
The key is to do bodyweight exercises that are difficult.
Don't just do a bunch of pushups and situps to failure. Doing this will get you weaker. You have to try things that you can't or almost can't do. Instead of trying to do a bunch of pushups try to do a one arm pushup or pushups with your feet elevated. Or you can try to do a handstand pushup. Below are some examples of how to keep your upper body strong using difficult bodyweight movements.
| Beginner | Intermediate | Advanced |
|---|---|---|
| Pushups | Pushups ( Feet elevated) | Handstand Pushups |
| Pullups (assistance) | Pullups (No Help) | Pullups (One Arm) |
| Dips (assistance) | Dips (No Help) | Gironda Dips |
| Pushups | Hindu Pushups | Dive Bomber Pushups |
| Chinups (assistance) | Chinups (No help) | One arm Chins |
| Pushups with Clap | Pushups (Double Clap) | Pushups (Triple Clap) |
| Beginner | Intermediate | Advanced |
|---|---|---|
| B/W Squats (parallel) | B/W Squats ATG | Squat Jumps (get depth) |
| Lunges | Pistols | One Legged Squat |
| Lunges | Split Squat Jumps | Side Split Squat Jumps |
| Hip Ext | One Leg Hip Ext | Glute Ham Raise |
Social Networking Sites - A Strength Coach's Best Friend
posted by Joe Hashey
Filed in : Articles
Tags : twitterchats
Facebook.
When I was in college, I refused to sign up for Facebook. I thought it was one of those things that my friends were wasting their time on, and I didn't see a use for it. However, my friend Jim Smith over at the Diesel Crew mentioned that I should start a Facebook account to network with other trainers. I've been on Facebook now for just over a month. I have met some great people, had some intelligent discussions, and started my own group for Bull Strength (now over 775 members strong). In terms of my website, Synergy Athletics, Facebook has become the #2 referring source and has contributed to my 25% traffic increase this month!
Advice regarding Facebook: Build trust by conducting intelligent discussions. Comment on other people's statuses, make friends, and talk training. There are a lot of worthwhile groups to join. Do not get on there and start pushing your own stuff right away!
Twitter is a social networking and micro-blogging site that allows its members to send and receive updates (known as tweets). Tweets are written up to 140 characters in length and posted. It's like a combination of text-messaging and blogging. You can even have an ongoing dialogue with a group of followers. This week I joined Straight to the Bar's Scott Bird (and everyone else who chimed in) for a discussion on "Bull Strength".
Advice regarding Twitter: As with everything else, content is king. Make pertinent and respectful tweets. Also, there are a lot of helpful applications to look into. Mr. Tweet can help you find followers and get followed yourself. Wondering how you are doing? Check out Twitter Grader. All you have to do is put in your twitter name, in my account it is "jhashey," and Twitter Grader will analyze your account and give you a number grade. They also have a website and Facebook grader.
Resistance Training and the EPOC Effect
posted by Scott Andrew Bird
Filed in : Articles
Low-bar Squatting
posted by Scott Andrew Bird
Filed in : Articles
Recently, I’ve noticed that I’ve lost a lot of mobility/flexibility that means I can’t squat with my hands close in and with a high bar like I used to, I now have to go low bar and hands almost at the collars.
Good stuff.
The Hardest Thing
posted by Max Shank
Filed in : Articles
Tags : injury prevention
What have you done?
You pushed it, you were stupid and as they say, "It's your fault." Dan John has a great saying; "Squatting doesn't hurt your knees, the way you squat hurts your knees." I'm using squatting as an example because in my experience it is more uncommon to see a properly performed bodyweight squat--let alone with a load on your back-- than to meet someone who has completed a marathon.
Now is the moment of truth; do you push through the injury and hope it fixes itself? Or do you take some action through inaction?
For a lifter, the hardest thing to do is take some weight off the bar, or in extreme cases, not train. The hardest thing is to stop your heavy training. I'm here to set you straight and tell you that you have to think big picture.
Defending the Bench Press
posted by Scott Andrew Bird
Filed in : Articles
Gym Etiquette : The Ladies' Section
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : conditioning
Let me tell you, guys... if you could see what equipment they give us in the ladies area, you'd understand why we hang out with you instead of heading into our own "special section". The equipment is REALLY lacking for anything really heavy or serious. Our dumbbells are all little and pink and plastic, we have lots of machines for spot reducing our hips and abs (which we all know is not possible, right?). I've never once seen a barbell in the ladies section.
Small Victories
posted by Josh Hanagarne
Filed in : Articles
Tags : bands, bending, grip, Old-Time Strength
Ask most people what they know about TS and they most likely picture Deuce Bigalow or another film that portrays Tourette's as that disease that makes people shout obscenities uncontrollably. But that's Hollywood TS. Even with cases as severe as mine, this symptom is incredibly rare, less than 1% of what are already considered "extreme" cases.
Some really quick background - TS is a neurological disorder that typically either makes people move involuntarily, or make noises involuntarily. Imagine the worst you've ever needed to sneeze - now pretend that feeling is always there, but it's not trying to make you sneeze, it's...well, it varies wildly and anything goes. My symptoms might remind you of the Tasmanian Devil, which I can live with - much more respectable than Deuce Bigalow. When things are at their worst, I yell, twitch, jerk my limbs around, scratch myself, punch myself, slobber, pant...and on and on and on. My brief fantasies of military service ended when I realized that nobody would want me hiding next to them. I couldn't ever even play hide and seek. One day four years ago I screamed so hard every 2-3 seconds that I got a hernia. I've also bitten through my lips and tongue more than once. A year ago I dislocated my thumb during a movie, just by wiggling it around too hard. Boo-hoo.
It sounds weird. It is weird. With all the amazing functions and limitless potential of the body and brain, there are just as many things that can get screwy along the way. And so I've struggled with this bizarre disorder for the last 10 years. It beat me down more than I'd like to admit. I was often unable to leave my house. I was too disruptive in public and too embarrassed. The years stretched out ahead of me in my mind, and I had little hope that I'd reach any of the goals I'd set for my life.
Then some small things changed. I want to be clear that nothing that follows is meant to be self-congratulatory. It's just the way that things happened. My father set me in motion and in retrospect, the rest seems inevitable.
I got into lifting. No particular reason, other than my dad did it and said it might give me some "small victories". A way to feel like I was in control. I was surprised by how quickly I came to enjoy my brief, modest workouts, and soon felt like something was wrong on days that I couldn't lift. My numbers were nothing special and still aren't, but it was the ritual of progress that mattered.
One thing led to another, and pretty soon I had discovered Dragon Door and the grip world. My house filled up with kettle bells. I began to spend lots of time worrying about how to strengthen my hands, of all things. And a funny thing happened...little by little, my passion for strength training took the place of the misery I'd let my disorder cause me. For ten years I had watched my body do whatever it wanted. And now, like an out-of-body experience, I saw myself putting that body through its paces during some wonderful, brutal workouts. I could suddenly look at myself and say: "You do whatever I tell you to, now shut up and get to it."
These primitive self-help sessions led to a discipline that has crept into everything I do, and much of what I am. By day I'm a humble librarian. My profession is not known for its physical might. If you ever do think of a library, chances are you picture a little old lady shushing the taxpayers in between her bun readjustments.
But in my office you'd see a bunch of kettle bells, some sledge hammers, a mess of chest expander bands, a pinch block from Strongergrip, a bunch of metal objects at various stages of being bent, and of course, stacks and stacks of books. The Diesel Crew bending manual also has a permanent spot on my PC's desktop.
Back To The Future : The Power Of Bodyweight Exercise
posted by Adam Steer
Filed in : Articles
Tags : bodyweight, circuit training
Unfortunately, bodyweight training hasn't received its due in the past. Many believed it boring -- lacking in choice and options. Others didn't feel it provided adequate challenge. Well, that's all changing. The secrets of ancient physical cultures are converging with the ingenuity of cutting-edge coaches to deliver captivating programs using only the trainee's body weight to garner impressive results. And with the economic uncertainty of our times, bodyweight and other low cost training options are growing in appeal.
Age-old Inspiration
If we look to the past for inspiration, we can tap into rich traditions such as the Iranian Pahlavani and the physical cultures of the Indian peninsula. Even yoga, before becoming diluted and filtered for the West, was rife with examples of strong and wiry practitioners using the resistance of gravity on their own bodies to build incredible physical prowess. And much closer to home, strongmen of the early 20th century were huge proponents of bodyweight training and published dedicated tracts on the subject such as The York Hand Balancing Course.
Today, the treasures of the past are being resuscitated and imbibed with new life by innovators such as Scott Sonnon, founder of the Circular Strength Training® system. Anyone who has ever tried his FlowFit® program or any of the exercises from his Body-Flow™ collection know that these are not milquetoast exercise options.
Examples of great bodyweight movements are all around us
More modern day options are available through the study of athletes such as gymnasts, acrobats and even break dancers. The extent to which these athletes can control and manipulate their own mass in space is an inspiring feat. But beyond their jaw dropping skill and strength, they are also a deep well of training ideas for anyone interested in using bodyweight exercises in their training.
Building off such solid examples, we can create programs for many different goals. In fact, the new Bodyweight Exercise Revolution introduces five turn-key programs for fat loss, strength, hypertrophy, longevity and general athleticism.
Bodyweight Circuit Training
In order to explore the power of bodyweight training, let's take a look at one of its most versatile uses, high intensity circuit training. By putting a bodyweight circuit together which taps into the range of high intensity exercise, we can use it for purposes such as fat loss or cardiovascular conditioning. This makes for an appealing alternative to conventional interval training, which can become tedious.
It can also be an excellent option for space and time efficient exercise when you are on the road or in the middle of a particularly busy period in your life. A small space in you hotel room, office or bedroom will suffice to receive the benefits of a hard-hitting conditioning session.
The ways you can set up your circuits are almost limitless. Here, we'll borrow a protocol I learned from Scott Sonnon during a TacFit session in Bellingham, Washington. You'll have three minutes per round. Each round starts at the top of the three minutes. So you'll have to get in all your repetitions and rest within that timeframe. The faster you go, the more rest you'll have.
I suggest you start with a thorough warm-up of joint mobility and movement prep. I use the Intu-Flow joint health and mobility program, along with a selection of movements from the Body-Flow library and some easy but sophisticated routines with my Mini Clubbells®. This gets the joints lubricated, the body temperature up, and the muscles all firing properly.
Hammering Strength into the Wrists
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, grip, injury prevention, levering, Old-Time Strength, sledgehammer, wrist strength
Wrist strength is also very important for keeping the wrist joint healthy. In contact sports, injuries of the wrist are all too common and they can be very nagging on the field or court. These injuries can take a very long time to heal, keeping the athlete out of the game for weeks at times. Strong wrists are more resilient against injury, so athletes must properly prepare them for competition forces.
Unfortunately, many sports teams are not strengthening their wrists properly. Often, sports teams' main grip, forearm, and wrist training is built around one single movement: Wrist Curls. While wrist curls are great for a pump, they do very little for the important sports-specific properties already established at the beginning of this article - force generation, bat/stick/racket control, and injury prevention.
Proper wrist training should be done through all angles, encompassing the many different functions of the wrist including flexion, extension, and ulnar and radial deviation. The images at the left show these four basic movements of the wrist, and in order to prepare for competition, time in the weight room should be dedicated to strengthening all of them. It is plain to see that wrist curls are not going to cut in order to strengthen the wrist in the many angles of movement in which it is designed to perform. So the challenge is before us to find a suitable way to train the wrists.
The sledge hammer is a starting point. An 8-lb sledge hammer costs roughly $25, so it is not an expensive piece of equipment by any means, making it a painless addition to your training collection. The sledge hammer can be used to train the wrist in flexion, extension, and ulnar and radial deviation in a multitude of different ways. What follows is a series of simple exercises you can start off with, using the sledgehammer.
Vertical Lever to the Nose
The first exercise is the Vertical Lever to the Nose. The hammer is brought to the vertical position, lowered under control to the nose or head, and then returned to the vertical position. This exercise trains ulnar deviation.
Possible variations:
- - Perform the exercise for reps at normal speed
- Perform the exercise for reps while moving the hammer slowly during the eccentric portion of the exercise
- Hold the hammer at the lowered position prior to returning the hammer to the upright position
- Adjust the grip up and down the handle to increase or decrease intensity, remove a finger or two to increase the crushing / dynamic support component of the fingers.
The Bodyweight Aficionado's Guide to Gear
posted by Jason Kirby
Filed in : Articles
Tags : abdominal, basketball, grip, kettlebells, recovery, running, suspension training
So skipping the obvious tools like gloves, belts, straps, ipods, and nonsense of that nature lets choose to look at some of the best ideas out there that require little space, a small budget, and a bit of creativity. Going in no particular order I will give the pros and cons of some of the best equipment I have found out there, broken up into categories.
Suspension Equipment
This comes in all shapes and sizes but there are about 3 really decent pieces of equipment and after trying them all I will have to put my vote on two of them.
- this is essentially a webbing system with some foam hand grips, and foot cradles that can be hung on almost anything sturdy enough to hold you, and an optional doorway mount can be purchased if you have no choices left but your door.
Pros: The sky is the limit with this piece and while not everything that can be done with this is difficult you can make up your own exercises or opt to intertwine the straps together and go from two grips to just one. The difference can be huge. I will say that bulgarian split squats, leg curls, flys, power pulls, and t's are personal favorites that can be made more or less challenging depending on the angle you are standing or leaning.
Cons: The price is a bit high for a piece of webbing and all the claims about it being created by a Navy Seal are extremely annoying. If you need ideas you can purchase DVDs, posters, or a virtual trainer, but again you are paying way more than you should be.
EXF Rings- this brings us to the next nifty piece and that is a set of gymnastic rings. Simple and effective, they come in two colors, red and black, and can be hung in similar nature as the TRX although I recommend using something like a truss, pull up bar, power rack, or cable crossover station.
Pros: if you think bodyweight training isn't difficult try holding an iron cross or doing a one arm chin (OAC). The rings add an element of instability that just can't be replicated with free weights. Looking to shore on some size to your shoulders, chest, and back, then flys, push ups, dips, chin ups, and even levers can do just that.
Cons- while not as expensive as the TRX these are not cheap given their simple nature, they are also a bit harder to set up if you're indoors and do not have a sturdy object to attach them too.
- this is essentially a cheaper version of the TRX and an affordable alternative too. Virtually all of the same exercises can be used as well.
Pros- its almost half the price and is even lighter and more portable.
Cons- with price reflects quality, these things aren't as sturdy or as comfortable, but hey, who said exercising had to be comfortable.
Regeneration Tools
There are as many variations as the foam roller, myo ball or massage stick as there are colors in a paint store, but keeping it simple there are a few brands that are worth delving into. The beauty of self-myofascial release is that apart from the speedy recovery time in between workouts, it also loosens up scar tissue, connective tissue, and kneads the muscles, sort of like a sport massage, except its' just you.
, since they last much longer and are a bit stiffer.
Pros- They feel great, they loosen up sore areas, can help with thoracic mobility and they can be used for additional balance training.
Cons- For a piece of foam they aren't that cheap, but unless you want to buy a 6 inch PVC pipe which can be much less forgiving, or go the tennis ball route this is not a bad choice at all.
Myo Ball- essentially a mini, foam, gel, or air ball that may or may not have spikes that does essentially the same job as a foam roller. I like Perform Better's Spikey Ball.
Pros- the spikes get you even deeper, and feel amazing on tired feet.
Cons- the small ball takes longer to get your whole body.
Pros- the stick is much more portable than the previous tools, and can hit places that the ball and roller just plain can't.
Cons- couldn't really think of any, this isn't really necessary, if money is an issue stick with the foam roller.
A Basic Olympic Lifting Program
posted by Scott Andrew Bird
Filed in : Articles
Bending From the Hips is a Learned Skill
posted by Scott Andrew Bird
Filed in : Articles
Tags : bending, Old-Time Strength
Medicine Ball Workouts, Cressey Style
posted by Scott Andrew Bird
Filed in : Articles
What Really Works? Effective Strength Training Principles
posted by Josh Hewett
Filed in : Articles
Tags : abdominal, diet, recovery, supplements, thick bar
What became apparent, however, was that despite all of the conflicting information, the most effective programs typically share common elements and principles. Rather than focusing on the different theories, it will serve you better to look at the big picture: the fundamentals. The intention of this article is to present the most effective training principles in a simple and clear fashion. If you design your next program based on these basic concepts, you will get results. When it comes to training for size and strength, this is "What Really Works":
How to Prevent Shin Splints
posted by Bill 'Body By Long' Long
Filed in : Articles
Tags : bands, running
While there can be some complications if you do not treat them properly, you can treat them without stopping your training. The pain you feel on your shin bone which is the tibia bone is simply caused by over training the muscle tissue surrounding the bone. At first you will notice pain or tightness in your shin which may go away once you stop running or exercising. People who typically get shin splints are those who just started a running program and/or those who have flat feet and whom feet pronate inward while running causing the "shin splints".
First of all, you need to make sure you have the proper footwear when starting any type of running program. There are specialty stores where they will put you on a treadmill and have you run to see what your "gap" looks like while looking to see if you are running properly. To prevent shin splints you can do a few things. During your warm-up prior to your workout, walk for 50ft and back on your heels. When you're done with your workout while stretching, do it again. Once you are accustomed to doing this, you can add resistance. You can do this with a buddy or with a dumbbell. Attach a jump stretch band to the DB or have your buddy hold the band and sit on the floor with your legs stretched out all the way; wrap the bands around your feet; then flex your foot back towards you. Hold for a second and take it back to about a 45 degree angle and continue this for 5-8 reps. This will make your shins much stronger and your legs more resistant to injury. This will benefit your weight training while also strengthening your legs. Since you do calf raises, you should do shin flexes or toe raises. When training your quads you do the opposite motion by training your hamstrings, why not start training your shins.
Rebuild Yourself with Complexes
posted by Scott Andrew Bird
Filed in : Articles
The Investments VI: Injecting Purposeful Variety
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : grip, Old-Time Strength
Enter the Thick Handled Hammer Curl
Hammer curls are a popular drill for many people working to add more size to their arms. I would like to present a simple variation that makes the hammer curl a great drill for grip strength and wrist power. By using a 2" to 2 and ½" handle, you will have to engage the grip and wrist for a superior total arm drill. This is very simple to use, and productive. I prefer to use the Strongergrip "Gripbell dumbbell" for this drill, the 3.5" ball makes the drill very challenging even with light weights. I personally prefer using heavier weights for lower reps to tax the thumb, but this drill can be used with a variety of programs from low rep to high rep. Do not allow the plates to touch the hand or wrist, allowing the weight to "lean" on the hand will reduce the leverage effect upon the arm. Maximize the disadvantage of the thick handle for new strength gains. You can make a fat handled bell by simply wrapping duct tape around the handle of a standard DB until you reach the desired thickness.
Enter the pistol squat
I am sure you have seen videos of it on the web. Maybe you know someone who can do one or two. Maybe this drill just plain freaks you out. The pistol squat is the real deal in athletic leg power, coordination and grace. The people who have spent a lot of time with this have built outstanding strength in the legs and hips. I think the best pistol squatter in the world is Steve Cotter, who is able to pistol two 32kg bells, and most impressively leap from the floor at bottom position to a table top with ease (video). The drill is difficult to learn, but in the process of learning it you will gain much skill in the areas of tension and body control. There are two resources for the pistol squat which are invaluable if you want this strength. Pavel offers the "Naked Warrior
Get Mental! The Psychology of Strength
posted by Josh Hewett
Filed in : Articles
Tags : diet, sports psychology
We've all heard similar sayings. Most successful athletes know that their mentality plays a strong role in their performance. Many recreational athletes and trainees also realize on some level that their thoughts and moods affect their workouts. But very few actually dedicate sufficient time to their Mental Conditioning (to "train their brain"). The fact is that the mind (especially the subconscious mind) actually has INCREDIBLE power that many don't acknowledge. Our mind has the ability to make us stronger, more muscular, more athletic, more powerful, even wealthier and happier! Sound unbelievable? As this article will explain, your inner world creates your outer world.
The intention of this article is to share some of the basics of exercise and sport psychology and to illustrate the importance of our thoughts and emotions relative to our physical goals. I will also describe some simple techniques that you can use regularly to improve you performance. This information is directed to those readers who are already participating in a regular bodybuilding or strength training program and are motivated to achieve greater results.
The truth is that it's our mind that determines what results we will achieve. The process goes something like this: Your thoughts and beliefs lead to your emotions, which in turn lead to your actions, which cause your results. Unfortunately, most of us put up our own psychological barriers that interfere with our performance and limit our success. The four-minute mile was a famous example of a psychological barrier. For years runners were apparently not able to run a mile in under four minutes, although many came close. That led to the common belief that this was physically impossible. Incredibly, within a year and a half after Roger Bannister's famous breakthrough, 16 other athletes accomplished it! It wasn't because these athletes were suddenly training harder. They were no longer limited by their beliefs once Bannister had demonstrated what was possible.
What I'm saying is that with a bit of mental conditioning you can expect far superior results from your training, and in many cases it's all that's holding you back.
The four basic principles of mental conditioning are as follows:
The field of exercise and sport psychology is significantly more involved than this, but these principles provide a great starting point for developing a mental training program.
Setting SMARTER Goals
Studies have shown that appropriate goal setting leads to performance enhancement, with moderate to strong effects. To remember the key principles of effective goal setting, think SMARTER; your goals should be:
Take some time right now to write down your short term goals as well as your long term "dream" goals (the ones that may seem a long way off and harder to achieve). Writing your goals down is the basis of a contract with yourself. It also helps to publicly acknowledge your goals.
Short-term or daily goals are the most important because they provide a focus for our training in each and every session. Past research on elite athletes found that setting daily training goals was one factor that distinguished the successful performers from the less successful.
Many have also found it useful to write a 'Mission Statement' for themselves, which summarizes their basic goals and primary objectives in their life.
Relaxation and Visualization
Scientific research has shown the use of Visualization (or Imagery) to be an important adjunct to physical training. This is why world-class, elite level athletes and coaches use imagery techniques regularly. In fact, past studies have demonstrated that athletes using visualization dramatically improved their performance by comparison with those who didn't.
With clear and vivid visualization training, certain parts of our brain can be stimulated to illicit small neuromuscular signals and specific hormonal changes that can lead to real physical changes in your body and your performance. In addition, we can reprogram our subconscious mind to develop stronger neural "connections" that will reinforce those positive thoughts and beliefs that empower us to achieve our goals.
For visualization / imagery training to be most effective you need to be in a relaxed state with as few distractions as possible. The following simple Progressive Relaxation exercise will help achieve this.
Progressive Relaxation:
While you are in this relaxed state it is a perfect time to practice visualization training for a few minutes. This is an important part of your mental conditioning program. The key points to remember when practicing your creative visualization are as follows:
Here are a few simple suggestions of visualizations you can do, to get you started:
Exercise and Aging
posted by Scott Andrew Bird
Filed in : Articles
Kettlebell Training for Muscle and Cardio Development
posted by Anthony
Filed in : Articles
Tags : kettlebells
I developed my own program, which combined short sprints (20m) with kettle bell exercises. These exercises could focus on specific muscle groups, e.g. hammer curl, tricep extension, etc., but could also include compound exercises (those that require the use of more than one muscle group (e.g. Turkish get Up, French walk, rolling squat, pullover and snatch, etc). Even finding various ways of throwing the kettle bells keeps the routine interesting.
All of my routines are performed outside, which allows a more varied program. The confines of a gym, or your own garage, have their benefits, but can limit the exercises you can perform. And not only will you find your workouts interesting, so will people who happen to walk by!
Vince Gironda : Original Paleo Bodybuilder
posted by Scott Andrew Bird
Filed in : Articles
Tags : paleo
Did They See What Saw?
posted by Scott Andrew Bird
Filed in : Articles
Pinch Grip Training - Hub Lifting Implements
posted by Jedd 'Napalm' Johnson
Filed in : DIY
Tags : grip
In my last article, I discussed hub lifting - a form of grip strength training in which you lift weight plates by grasping the middle part of the plate, called the hub, with the finger tips. Hub lifting is considered a type of pinch grip training, because the thumb opposes the fingers to create enough strength to generate movement of the plate. In the last article, I also showed you that there are many different styles of hub plates to choose from, of varying difficulty levels.
But what if you can not find any good hub plates at your gym? Are there other options for hub lifting that we can choose from, and still get the hand strength benefits? Yes there are!
IronMind.com sells an excellent hub lifting device called the Hub-Style Pinch Gripper. With a 2 and 7/8 inch gripping surface that is as slick as greased cow snot, this is one challenging grip training device. I have one of these implements and train on it from time to time. My best lift on it in pounds is only in the 50's. According to the IronMind page, with a lift in the 50's I'm "doing great," but if I hit 75 pounds, I should give them a call. I am in agreement. Big lifts on this device are earned, for sure. The standard way of lifting with the IronMind Hub, as I call it, is just simply attaching the V-shaped connection on the bottom of an implement to a carabiner, attached to a weighted loading pin or JumpStretch band. The IronMind Hub is a widely recognized standard for hub pinching implements, but other companies also sell them, including John Beatty at FatBastardBarbellCo.com.
Many grip strength enthusiasts also enjoy building their own grip strength implements from scratch. Recently, my good friend, Brad Martin, whom you have seen in many great video clips on the DieselCrew.com site, took the time to devise his own hub lifting implement. The list of items you'll need to make your own set-up is very short:
Work Capacity: Do It Stronger, Faster, Harder, and Longer
posted by Scott Andrew Bird
Filed in : Articles
Advanced Kettlebell Workouts for Martial Artists
posted by Scott Andrew Bird
Filed in : Articles
Lifts I Never Did, Used to Do, or Just Started Doing Again
posted by Scott Andrew Bird
Filed in : Articles
Planche Training: Strengthening the Mind/Body Connection
posted by Scott Andrew Bird
Filed in : Articles
How Mobility Generates Power
posted by Scott Andrew Bird
Filed in : Articles
How Strong Are Your Abs, Really?
posted by Scott Andrew Bird
Filed in : Articles
Warning : the tests are harder than they look. Enjoy.
What Does It Take to Be an Effective Strength Coach?
posted by Scott Andrew Bird
Filed in : Articles
Visualization : The Vision Wall
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : psychology
One really great way of defining your goals is to write them down. I'm personally a bit more visual and not much for making notes and lists, so I decided to put together a Vision Wall for myself.
When I first started my journey, I knew I wanted to get into 'really good shape' and 'lose some weight' but those aren't really very specific goals. So after giving it some serious thought, I defined my goal to specifically be: I WANT TO SEE MY ABS. Hence, the Vision Wall is comprised mostly of pictures of fitness models and other women with fantastic abs. I didn't feel the need to see their faces, its their abs I'm concentrating on. So, sorry girls!! I'm afraid you have go to headless to be on my Vision Wall!
Intro to Mechanical Drop Sets
posted by Scott Andrew Bird
Filed in : Articles
Strength Training 101 -- Get Strong, Build Muscle, Lose Fat
posted by Caleb Lee
Filed in : Articles
Tags : kettlebells
Strength training and physical conditioning is one of the most respected and oldest disciplines around.
The approach is simple. Start where you are and gradually increase
your strength. Strength is mainly a SKILL. So like any skill the more
you practice it the better you become. Instead of thinking of your
strength training days as "workouts" think of them as "practices" and you'll make better gains.
Also, strength is mainly a function of your Central Nervous System (CNS). You're basically teaching your central nervous system to contract your muscles harder, in effect "be stronger" to perform at higher and higher levels of strength (as you put them under this pressure through the process of progressive overload). Keep reading to discover more about strength training...
Strength Training - What is it?
Strength training is using exercise and physical conditioning to increase your strength. When it comes to what strength is there are 4 key types:
Why you Should Strength Train.
Strength training will help you in virtually every area of your life. Here's a partial list of the benefits.
Strength Training Methods.
There's different ways to build strength, here's a couple:
Joint-Friendly Training
posted by Scott Andrew Bird
Filed in : Articles
Australia Day 2009
posted by Scott Andrew Bird
Filed in : Articles
Tags : recovery
Along with just over 21 million people, today I'll be out celebrating everything that is Australia Day. In the meantime, check out a few of the articles which have already appeared this year :
Enjoy.
Recovery for the Tactical Athlete
posted by Bill 'Body By Long' Long
Filed in : Articles
Tags : diet, grip, recovery
Your recovery plan should include the right nutrients in your diet and the right amount of fluids. As for the nutrients, you want to make sure you eat at least 2 servings of fatty fish a week. This ensures you get the Omega-3 into your body to help circulate the blood and take away many other benefits that this vitamin offers. If you don't like fish, you can always eat some walnuts throughout the week. Next is Vitamin A. You need this vitamin to promote proper immune function and cellular growth and development. Also needed is Vitamin C to help with strength and flexibility of your tendons and ligaments. Lastly you must drink lots of water. You should consume about a gallon of water a day to help your muscles recover and to hydrate your body from the abuse you put it through day to day. These are just a few nutrients you need to promote recovery of your muscles and immune system. There are many more to consider which could be an entire article in itself. These are the basics you need!
Now some people like to think you can not train on your day off. This is sometimes true since different body types can handle different loads. But in general, you can still train on your day "off". Things I like to do with my athletes are some high rep work with light weights or even some body weight work. How many reps? I go anywhere from 20 to 50 reps. Yes 50 reps sometimes make its way in there. Then I also like to do some conditioning work on these days since a lot of the time is focused in the gym. This can be anything from battling ropes for time to sled dragging.
Sled dragging is a fun and innovative way to get your athlete to keep training even when he thinks his body can't take any more. You can pull a sled with a rope around your hips for distance/time or you can do push/pulls were you grab the rope as if your in the bottom of the bench press position but standing and push the rope out in front of you pulling the sled closer to you. Then you take a step forward and do it all over again. Using a sled will build some serious total body strength. You can do all gym exercises with a sled! There are more exercises and explanations of this type of training in The Ultimate Sled Dragging Manual which you can find on my blog. This manual is written by Smitty & Jedd of the Diesel Crew. It really shows you how to use sled dragging to promote recovery work or a workout that you can add into your program.
There are other methods to aid in recovery as well such as foam rolling and contrast baths to rid the waste products that have moved into the area during training. To foam roll your quadriceps for example simply lay the foam on the ground and lay on top of the foam with one leg on the foam and the other off to the side. Then pull yourself forwards and backwards with your upper body. You can hit your quad at different angles to. You can also apply this to all muscles in your body. Throw in a tennis ball for those hard to reach muscles and do the same thing. If you have the equipment to take contrast baths for your whole body, great! Fill one up with hot water (as hot as you can handle) and fill the other up with cold water (shoot for 55 degrees). Sit in one tub for about one minute and thirty seconds then swap to the cold tub. While in the tub slowly contract your muscles as you would in a lifting movement. You do not have to "flex" just do the movement. Do this for about 15 min total time. You will notice a big difference in the amount of time it takes for your body to recover.
Push-Up Variations
posted by Vic Magary
Filed in : Articles
Tags : Old-Time Strength
Scalable for all fitness levels: Beginners can start with the push up from the knees or with hands elevated on an object such a chair. For the extremely unconditioned, the hands can even be placed on a wall. Those looking for a challenge beyond the standard push up can move to the push up with the feet elevated, the dive bomber push up, or any of the one-arm push up varieties. For the ultimate push up test of strength, balance, and core stability, try the one-arm one-leg push up!
Ultimate convenience: You can't beat body-weight exercises for convenience. The push up requires no equipment and can be done with minimal floor space. I even know a guy who used to do push ups in a Starbucks bathroom!
Advanced Circuit Training Techniques
posted by Parth Shah
Filed in : Articles
Tags : circuit training
Alternating Circuits - Set up two or more circuits within a given workout, and alternate between the circuits, just as you would perform a superset. This works great for upper/lower body training. Here is a sample workout:
Circuit One:
Perform Circuit One, rest 1-2 minutes, then tackle Circuit Two. Rest 1-2 minutes then go back to Circuit One.
Rest-Pause Circuits - Rest-Pause is when you use extremely heavy weights and perform 2-3 repetitions with short rest periods. I'm not going to ask you to use your 2-3 rep maximum. But use reasonably heavier weights then you use during your normal circuit workout. Here is a sample workout:
Circuit:
Complete all the repetitions (3x3) for each exercise before moving onto the next. Rest 1-2 minutes at the end of each circuit.
Outdoor Fitness: 'Why it's Good'
posted by ManTis
Filed in : Articles
Tags : conditioning, strength endurance
The amount of research and literature on the advantages of outdoor fitness is astounding. The fact that many people prefer to exercise indoors to the outdoors is astounding as well. While there has been a surge in the number of exercise programs and businesses over the last decade that promote outdoor fitness, there still remain the stigmas or should they be labeled excuses when it comes down to it. "It's too hard to workout outside", "too cold to run today", "oh, there's snow on the ground, better stay inside" or "what do I use for weights if I am outside?" are just some of the quotes that come out in regards to outdoor fitness. There hasn't been a big enough shift yet for more people to embrace the outdoor experience, but it's coming. Here are just a few points that are worth considering:
The Truth About Impingement II
posted by Scott Andrew Bird
Filed in : Articles
PDQM
posted by Scott Andrew Bird
Filed in : Articles
The Investments Part V : Impervious Shoulders
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : bending, grip, kettlebells, Old-Time Strength, recovery
I got my first taste of a shoulder injury at age 15. As a foolish teenager, I had no idea what so ever in the weight room. I simply emulated the strong looking men in the gym; picking up weights, pressing weights, throwing weights around. I was told over and over by my Uncle- "leave the machines alone, they are not for young guys" but I did not heed that priceless advice. One day while messing around on a smith machine, I failed to pay attention to the fact the bench was cross angled to the bar off-set, when I went for a sloppy bench press I felt a strange pain in my left shoulder. Two days later I was unable to lift my arm past my waist level without pain and weakness.
Fast forward a decade. I had spent 3 years preparing for the workloads. Years of shoulder work, back work, rotational, and static positioning. I held a thick mule shoe tightly to my left hip. I set my beer on the table and leaned over to my right. I shoved down hard, the shoe moved, and so did my shoulder. I stood up, shook out my arm, and finished off the shoe. The guys around the table said "good job..."
They should have said "good job there lazy guy, instead of standing up to start it, you just tore your deltoid and rotator cuff!"
So a bad decision cost me 4 months of training with my left arm.
This article is not to teach you how to avoid injuries. I am not the best guy to tell you how to do that. Instead I am going to teach you how to bounce back when you do screw up. My shoulder was tore across the front deltoid with a minor tear in the rotator cuff. My health care provider told me no lifting, no steel bending, nothing for 6 months. After several months of self rehab and professional chiropractic work, I am back to bending horseshoes and military pressing with no pain or discomfort.
ENTER THE RKC ARM BAR
The RKC Arm Bar is a top movement for shoulder health, stability, mobility, and flexibility. Wow, all the fun buzz words thrown on this one simple drill. A Kettlebell, sandbag, or creative use of a stretch band is needed; because the weight must remain behind the hand for the productive effect as you turn. See the below video for tips from yours truly.Some pointers to add in - here take your time. I can completely roll my working side hip in to the floor comfortably now, but it was not always so easy. The best advice for stretching with this movement comes from Pavel Tsatsouline - pry in to position. I shall demonstrate this in the video.
Understanding Insulin
posted by Scott Andrew Bird
Filed in : Articles
What Weight Training Can NOT Do For You
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : abdominal, fat loss
When I visited my gym a couple of days ago, out of curiousity I wandered through the ladies area just to see if anything had changed in there lately. Sadly, I discovered that nothing has changed since I wandered through there a few years ago. They still have the tiny dumbbells and there was that 'hip toner' machine STILL!!! It is this machine in particular that got me thinking about what strength training / weight training can and cannot do for you, me and everyone else!
That 'hip toner' machine reminds me of a huge misperception out there in the world of fitness that a lot of people have about "Spot Reducing".
First of all, let me tell you flat out: SPOT REDUCING IS A MYTH! If you have extra fat on your hips, doing a million reps on that 'hip toner' machine will NEVER reduce the fat on your hips. If you have excess flab on your abs, you can do a TRILLION crunches, sit-ups and leg lifts but it will never reduce the fat on your abdominal area. What it WILL do is build up the muscle under the fat in those areas. Therefore, you are actually working towards making an area you are trying to reduce BIGGER!! This is completely counterintuitive to your goal of reduction.
Is Chocolate the Ultimate Testosterone Booster?
posted by Sam Cox
Filed in : Articles
Tags : recovery
I'm not talking about that Hershey bar at Wal-Mart. I'm talkin real, raw, unadulterated cacao (ku-cow). The real McCoy, the thing that Hershey bar started as. It's not what you think. Ill tell you why...
First off, if you're reading this and you one of those hardcore guys who think that guys should eat only meat and potatoes to get strong, you need to get a brain and keep reading. Getting strong, putting on muscle, increasing your endurance is much easier when your hormones are in balance, and the right nutrients are present.
You see, cacao is actually in the nut family. Nuts are naturally high in minerals and cacao is no exception. It's long known that magnesium is very beneficial for increasing test levels, especially when taken at night. Raw cacao happens to be the number one food in the world in magnesium. Higher test levels, obviously means stronger muscles, though not necessarily bigger. Few know that magnesium is also the number one mineral that your heart utilizes. More magnesium=stronger heart. Stronger heart=better endurance, work capacity, and recovery time, stronger organs and better overall health. The dark brown nut has lots of good fats as well. Fats are necessary for the integrity of cellular structures, integrity of the nervous systems and the eyes. These fats are also a vital role in supplying your body with cholesterol, the one thing that your body needs to produce steroid hormones, testosterone, DHT, etc. Good stuff so far? Its gets better. Cacao also contains arganine, and we all know what that does right? Increased size of EVERYTHING. Other significant amino acids, tryptophan, it also contains dopamine, the feel good stuff. It gets better.
Cacao happens to be the number one food in the world in antioxidant concentration. On the ORAC scale, its number one at over 13,000, 30 times what green tea has, 20 times what red wine has. What do antioxidants do? They protect your cells from any damage. They feed your immune system, without an immune system you can not recover from your training.
The Right Way to Stretch the Pecs
posted by Scott Andrew Bird
Filed in : Articles
Question of Strength: Vol 48
posted by Scott Andrew Bird
Filed in : Articles
Why I Love To Weight Train
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
I find that weight training does many things for me from the physical, right through to the mental and emotional.
First of all, I love a challenge, especially a physical one. I'm a very Type-A personality and if I can't do something 100% I really don't want to do it at all, so when I weight train, I go as hard as I can. I find a lot of internal personal satisfaction from going hard, being good at it and having the body to back that up.
While I am doing the actual training, I don't think anyone can argue with what endorphins do for you mentally, but I also get some truly great physical sensations that I've become addicted to as well. That tight feeling my skin gets when experiencing the 'pump' is a major rush for me. Nothing is better than feeling like your muscles are going to rip out of your skin! There's also the "burn" I feel while I'm doing my reps, as lactic acid builds up in my muscles from the heavy workload. I LOVE IT! Also, when I train, I try to hit failure as much as possible (the kind of failure where your muscle actually gives out on you, not the kind where you stop because it burns). When I do hit failure it is immediately frustration-inducing if I haven't gotten all my reps in. I'm a pretty competitive girl so if I feel like my body is giving out on what my brain wants to do, I find I'm immediately competing with myself and pushing to get those weights up regardless of failure. So, at that point failure sucks. But after I get over my little internal hissy-fit having hit failure is awesome and I feel great that I pumped until I reached it!
How to Warm Up for a One-Rep Max
posted by Scott Andrew Bird
Filed in : Articles
Training with Block Weights
posted by Bill 'Body By Long' Long
Filed in : Articles
Tags : DIY, DIY equipment, grip
Since you may not want to cut up your good dumbbells, you can go to a garage sale and pick up someone's old rusted or banged up weights. To make a block weight, simply use a hacksaw to cut off the end of your chosen dumbbell. Make sure to place the hacksaw blade as close to the head of the weight as you can. Ensuring the proper blade placement will prevent excess grinding of any possible raw ends. Be patient because it will take you awhile to get through the handle. At least this will give you a good workout!
When training with the block weight, you will be using one hand at a time. Your thumb will be the main support while lifting the weight. Your index and middle finger will be the opposing force. Even though your ring finger and pinky can wrap around the weight, they will provide little force for the pinch on this type of weight. Still you will need to use them while you lift the weight. To help prevent slippage, put some chalk on the sides and top of the weight. Remember to chalk your hands up good too. Bend down and pinch the weight, putting the weight deep into the crook of your thumb and index finger. Wrap the rest of your fingers on the other side of the weight and pinch down hard. Stand erect with the weight once you are upright set the weight back down.
The Secrets of Building a Coveted Physique
posted by JC
Filed in : Articles
Tags : diet, grip, recovery
You Want That Greek-like Physique Huh?
OK, so what I am about to reveal is not an actual secret, however many do not understand the muscle building process. Hence, to them it is still a secret. Building muscle is a relatively simple process. However, it is not a quick and easy one. There are a few important factors to keep in mind when ones focus is to pack on some serious muscle mass. In my experience many trainees fail at something that is fairly simple because they get lost in all of the details. Of course this is not rocket science, but individuals tend to treat the muscle building process as if it were so. I will break the process down into a few key concepts, that if one were to follow only these ideals and never learn anything else about muscle building, they could create a very respectable physique. Keep these tips in mind, maintain a decent level of sanity and your muscle building quest will be shortened greatly.Proper Training is Crucial
Most fail in the training department. In fact, many are still lost after years of being in the gym. The typical trainee has been working hard for years without any appreciable size or strength gains, however they continue to do the same stuff over and over with less than stellar results. Focus on the following:Eat A Lot
Many people fail here as well. You have to eat if you want to grow. Muscle will not magically appear out of thin air; I don't care what that asinine muscle building Ebook tells you! Building muscle requires energy. We ingest energy in the form of calories. You must consume an excess of energy to fuel growth. A few main points:Resolutions and Goal Setting
posted by Joe Hashey
Filed in : Articles
Tags : goals
Before I owned my own place, I used to go to a large local gym. I was one of the "regulars" that knew the workers' names and would talk shop with some of the other regulars. I went on the same days, the same time, for the better part of five years (minus being away for some college).
All the regulars seemed to agree that the worst time of year was January. That's when the gym was flooded with new people. The treadmills and ellipticals were packed and the squat rack turned into the curl rack. Oddly enough, there was rarely any increased traffic at the pull-up bars, the dumbbells, the bench, and the power rack (must take too long to adjust the pins for curls).
Reflecting back on it, I didn't resent the increased traffic because it was more crowded. I certainly did not mind the people getting on the treadmills and attempting to lose weight either. The thing that bothered me the most was the lack of commitment of the new crowd.
You could almost tell by their gym mannerisms that they were going to quit at any time. Someone would be walking on the treadmill for a few minutes, get a cell phone call, answer it and leave. Someone else would come with a couple of friends, talk while sitting at some machines then take off. You could almost predict when they would stop coming.
Now I don't want to over generalize and say everyone that comes in with a New Year's resolution quits, but it is the majority. There was a new gentleman that came in with the New Year's crowd that must have weighed around 350 lbs at 5 foot 6 inches tall. This man stuck with it for my last two years at that gym, and I bet he is probably still working hard. Five days a week he would be chugging away on the treadmill and sweating profusely (or as my brother who sweats a lot would say, he made a lot of "hard work puddles.") There were few people that I respected more at that gym than this gentleman. He made a commitment and stuck with it.
I had not been to this gym in awhile, but I went back to talk to the owner about the New Year's crowd. He told me that their membership enrollment in January is greater than all the other months combined. Gyms like to advertise lower yearly rates (as opposed to lower monthly rates) during January to get people to pay for the full year, knowing that most of them will drop out in the first month. At that particular gym, between 65-80% of the new January members do not swipe their membership cards in after February.
According to Jeff Barge, Welch Media contributor, only 45% of Americans even bothered setting goals in 2004, down from 88% in previous years. Jeff adds that, "According to our study, only 8% of Americans say they always achieve their New Year's resolutions. The way it seems to work now, setting a New Year's Resolution is a recipe for defeat. It has come to be one of the nation's most masochistic traditions -- almost rivaling Halloween in that respect."
The 6-Count Burpee
posted by Scott Andrew Bird
Filed in : Articles
Parkour Tutorial : Support Shimmy
posted by Scott Andrew Bird
Filed in : Articles
Tags : parkour
Tricks of the Trade — Get Strong Fast!
posted by Scott Andrew Bird
Filed in : Articles
Hub Lifting
posted by Jedd 'Napalm' Johnson
Filed in : highlighted
Tags : bending, grip, Old-Time Strength
Hub lifting is a form of pinch grip training. The hub, or the center of the weight plate, is the spot upon which you will do all your lifting when hub training. This can be a very inexpensive form of grip training, especially if you already own lifting plates that have a decent hub on them. It can also be a very expensive form of grip training, if you try to find some of the rarer types of plates that exist for hub lifting.
Before we get into too much detail about the many types of hubs that exist, it is important to understand a few things about hub lifting. Since this is a form of pinch grip training, it focuses on the development and display of thumb strength - the strength of the thumb will be the limiting factor in completing a hub lift. It is said that you have fully lifted a hub when you pinch the plate or other hub device and then lift it so that you stand in a fully upright position. Breaking the object off the floor only slightly or pulling it a few inches from the floor does not constitute a full lift. You must be able to control it long enough to reach the locked out position.
While many grip strength feats are easier for those with larger hands to perform, hub lifting might just be one of the feats that is easier for the smaller handed athlete to perform. I believe this to be so because the smaller handed individual is able to grasp the hub implement closer to the center of the hand. When a larger handed individual takes a grip on a hub, much of the hand will fail to come in contact with any of the gripping surface of the hub, so leverage and mechanical advantage is decreased. This bottoming out effect is caused by the fingertips hitting against the flat surface of the plate.
A Return to Outdoor and Unconventional Workouts
posted by ManTis
Filed in : Articles
Tags : conditioning, strength endurance
As a fitness enthusiast for years I enjoy and continue to enjoy outdoor fitness and training. While there are many, many paths one can choose to reach his or her fitness goals, I find the outdoor approach the most challenging and rewarding. I can't say where this passion began exactly, but it could have started subconsciously in high school when I read about the gladiators of Rome. They trained in sand, would carry and run with stones in their hands over long distances, practiced jumping over pits to develop leg strength and engaged in tug-of-war with fellow gladiators to build upper body strength. It might have also been the Spartans of Sparta I read later which inspired me good deal. Here were men trained at young ages to wrestle, survive in all types of weather, fit enough to carry a 30lb shield in one hand while wielding a 15lb short sword in the other, ah, and let me not forget their ability to throw the javelin with acute accuracy!
Merry Christmas (and Some Great Holiday Reading)
posted by Scott Andrew Bird
Filed in : Articles
Tags : bending, grip, Old-Time Strength, recovery
As you can see, even Santa finds time to squeeze in a few sets of pulldowns. Have a great holiday.
There have been a number of fantastic articles on Straight to the Bar this year, contributed by a range of guest authors. While you're temporarily escaping the festivities, take a look through some of my favourites.
10, to be exact.
The 6 Sickest Playground Workouts You Can’t Do
posted by Scott Andrew Bird
Filed in : Articles
Over-Training & Plateaus
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : routine
Wow! Who knew working out TOO much could affect your progress like that!?
Are you on a plateau? Have you assessed your program with an eye to making sure you aren't working out too much? If you are stressing out your body too much and maybe also not eating enough, it's a good possibility that your body is freaking out and hanging on to every piece of fat, carbs and calories that you give it, in order to prepare itself for the next grueling day of stress.
If you are over-training like I was, that could be what's causing your plateau. Take a second look at your program, maybe all you need to do to move forward is relax a bit!
Good Luck!
Spicing Up Your Workout
posted by Joe Hashey
Filed in : Articles
Tags : bands, grip
The same shake up is required in training. The basics stay the same, just as you go to work every day and eat every day. You should keep the big lifts, squats, deads, presses, etc as primary in your program. However, set aside a few minutes at the end of your workout to mix it up. Grab a plate and try to flip it and catch it, pick up some 35's and try to pinch grip them, or attempt an isometric hold on the glute ham raise. It doesn't really matter what it is, as long as it's different from your usual routine!
I'll give you some ideas by explaining a few shake ups we have attempted. At the end of a lower training day in July, we decided to attempt one handed tire flips. There isn't much of a standard or protocol on how to accomplish this, but we decided to give it a shot. At first, we couldn't get our hands underneath the tire, so we ended up rolling it into the yard and digging a small hole under one of the treads. It was just large enough for us to slide our hand under. After a few attempts people started landing the one handed flips. It was a great sense of accomplishment for those involved! They forgot about the strain of the dead lifts, GHRs and chain step-ups just a few minutes before. The next day, everyone had sore legs, hands and forearms primarily from the tire work.
2008 Boxing Performance Awards
posted by Rob Pilger
Filed in : Articles
Tags : boxing
Best performance of the year
Fighter of the year pound for pound
Fight of the year
Event of the year
Upset of the year
Beginner’s Guide to Joint Mobility
posted by Scott Andrew Bird
Filed in : Articles
How to Make a Rack-Mounted Wrist Roller
posted by Rory Hickman
Filed in : DIY
Tags : DIY, DIY equipment, grip
In the last few years the 'mounted' wrist-roller has appeared and offers a solution. Usually consisting of a bar which can slide over a barbell or a pin in a power-rack, it takes out the supporting element of wrist-rolling and lets you really hammer your lower arms.
The downside? Cost.
This doesn't have to be a problem though - here's a guide to making your very own power-rack mounted wrist-roller:
What you'll need :
Step-by Step :
More New Techniques You've Never Tried
posted by Scott Andrew Bird
Filed in : Articles
Weight Training : Starting Out - What to Expect
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : routine
Overhead Isometric Work for Form and Posture
posted by Joe Hashey
Filed in : Articles
Tags : grip
Over the last few months, I have been incorporating overhead holds while performing these lifts. By holding the weight overhead, as opposed to at the sides or on the back, the lifting posture drastically improves out of necessity. In other words, if you lean forward or swing back while holding something overhead, you will drop it. That's what we call "self-correcting!" Of course you should spot the lifter to protect them from dropping it straight down, even though the imbalance usually causes them to dump it forward (although I've never had the weight come straight down, better safe than sorry!)
The easiest and safest object to hold overhead is a light sandbag. Just in case the athlete drops the bag, it is soft enough and light enough that it does not present a large safety concern. A medicine ball also works well for the aforementioned reasons.
Weighted Climbers' Chins
posted by Mike 'The Machine' Bruce
Filed in : Articles
Tags : forearm, grip, Old-Time Strength
This is why many people favor sitting down on the universal machine and perform rep after rep of Lat Pulldowns. Now I have nothing against the Lat Pulldown and all it's variations. I just feel that it is not even on the same planet when it compares to the benefits you get from doing a chin up or pull up.
It will definitely separate the STUDS from the DUDS. Thus one more reason why many men will choose the machines over the chin up bar. BUT.................If you get the courage up to learn how to do a chin up or pull up and you start performing them in your workouts you will be more than satisfied with the results.
Once and only once you can perform 20 dead hang chins/pulls will you be ready to move on the an exercise that is sure to blow your mind and your hands all at the same time. This exercise is often called the Climber Chin-up or the 1 Finger Chin-up.
It is a very advanced exercise and in my opinion is only for the Elite strength athlete. To perform the exercise I suggest you use chalk or grip-rite [a liquid like glue that you rub in your hands].
The Best Predictor of Being a Badass
posted by Scott Andrew Bird
Filed in : Articles
running with a load on your back
Side benefit (as the Uusorgs will attest) - it's great fun.
Getting a Great Workout at Home
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : bands, Old-Time Strength
I'm a self-professed fitness junkie and I have managed to achieve some pretty significant muscle gains (& fat losses) working out only in my tiny city apartment with just some basic equipment and utilizing things already in my home as sub-ins for actual equipment.
With a well thought-out but small selection of equipment you can have a well-rounded and complete workout at home, too. Invest in a few fitness bands of differing tensions, a jump rope, and some dumbbells of varying weights and you are all set! And, if you want to get as serious as I am, install a pull up bar too! Its pretty simple to do and is removable any time.
Personally, because I enjoy doing supersets and supercircuits and find constantly making adjustments to be detrimental to a good, hard workout I prefer to use different sizes of dumbbells that don't require adjustments, just grab and start pumping. But, if space is a big issue for you, instead of getting a full set of dumbbells like I have, get yourself a pair of adjustable dumbbells. They take up almost no space and you can adjust them to any weight you want.
Make sure you have something you can use as a flat bench (I use my coffee table because its sturdy), use a kitchen chair and find or create a ledge and GO FOR IT!!!
You CAN feel the burn at home. Trust me. Just check out the photos.
*please note the pictures contained herein do not reflect equipment I actually use for working out. Any equipment you see is only for propping purposes set up for these photographs only.
Shot Tossing for Dynamic Grip Strength
posted by Jedd 'Napalm' Johnson
Filed in : featured
Tags : forearm, grip
One way that we recently trained for dynamic grip strength is by tossing a 20-lb shot. We have a few different shots. Some are smaller and lighter; we use them in pairs, rotating them for hand health purposes. However, on this day we tossed the shot around in various manners to work the forearms, hands, fingers and thumbs dynamically.
The 20-lb shot is the perfect size because it is not too large for an individual with small hands and not too small for an individual with large hands. It is a comfortable size for just about anybody.
There are several ways you can toss the shot in order to train the hands and forearms from a variety of angles. Here are a few to try.
Fingertip Tossing for Height
With this technique, the shot is tossed straight up in the air and caught in the same hand. What I tried to concentrate on was generating as much power as possible with my finger tips. You could almost hear the shot flick off the ends of my fingers. There are not many grip strength exercises that work the ends of the fingers dynamically like this.
Fingertip Tossing for Spin
Brad was also able to produce quite a bit of power through his fingertips when he was flipping the shot as well. The difference was that he concentrated on making the shot spin very fast with each toss.
Brad also began tossing the shot from one hand to another with this tight spin technique he was using. Changing hands in this manner also had another interesting benefit, stimulating the core, shoulders, and arms. I think this type of shot toss would be excellent for an upper body and core warm-up drill.
Palm Tossing for Forearm and Bicep Emphasis
Smitty also came up with several variations. First, he showed the palm toss. By keeping the shot centered in his hand, he shifted the emphasis of the movement back toward the forearm and bicep. In the image, you can see that Smitty was releasing the shot slightly above shoulder height. Shoulder flexion is important to this movement and again shows the multiple benefits of shot tossing.
Dynamic Chest Training : The Upper Body Vertical
posted by Scott Andrew Bird
Filed in : Articles
Recovery and Regeneration for the Strength Athlete
posted by Patrick Ward
Filed in : Articles
Tags : bands, diet, fitness marketing, recovery, supplements, whey
While the strength athletes are certainly gung-ho about their workout, often the most overlooked component to their entire training plan is the recovery and regeneration.
"That stuff is for sissies!"
"If I'm not pushing max weights, I'm not making progress!"
These two dogmas couldn't be further from the truth. In fact, with some proper planning and attention to recovery, strength athletes could potentially make the gains that have eluded them for the past few years. In addition, it's important to remember that in the gym we tear down tissue. We grow and get stronger when we rest and allow our body to adapt to the training stresses we have just imposed on it. If we never give it time to adapt and get stronger, then we're constantly in a phase of breaking down, and that certainly will catch up to us in time.
I have outlined five recovery strategies that can be beneficial to all athletes (not just strength athletes) and instrumental in avoiding overtraining, potentially preventing injury and setting you up for continued progress in the weight room.
1) Unload
Give yourself a break some times! Yes, progressive overload is important to making gains. But, backing off and giving your nervous system a break is also important. You can't max out every day (and probably not every week even...at least not for any considerable amount of time) as you will likely hit the wall sooner rather than later.
Unloading could be accomplished in a variety of ways. It could be just lowering the intensity (the amount of load lifted in relation to your 1RM for a given lift) for a week. For example, if you are squatting 4 sets x 5 reps @ 87%, the following week you could unload the intensity by performing 4 sets x 5 reps @ 75%. It could be in the form of lowering the volume. So, if you are working on squatting 4 sets x 5 reps @ 87%, next week you could unload by performing 5 sets x 2 reps at 87% before ramping back up. Or, it could be in the form of just taking a few days off and maybe partaking in some active rest (an easy walk, riding the bike, etc).
Whatever you choose, allowing yourself to back off a little bit not only helps the nervous system recover from all the heavy/intense training, but it also gives the joints and tendons some time to recover, since going heavy too frequently can lead to a lot of aches and pains.
An easy way to set up time for unloading is to use a 4-week schedule. Week number four is always going to be your unload week before starting to work the intensity back up or changing the training focus (IE, from strength emphasis to power emphasis) in the next 4-week wave. The 4-week wave also fits nicely into a month training plan, which is why I like it.
While there are many ways to incorporate unloading into your program (and some of this will be dictated by your sport and the amount of time you have to prepare for competition), here are two generic examples to give you an idea:
| High Volume | Moderate Volume | Very High Volume | Unload | |
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
| Bench press | 4x5 | 3x5 | 6x5 | 2x5 |
| Chin ups | 3x8 | 2x8 | 4x8 | 2x8 (decrease load or use body weight if you typically use extra weight for work sets) |
| Base Week | Moderate Intensity | High Intensity | Unload | |
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
| Bench press | 3x5@80% | 4x5@82% | 6x3 start at 85% and work up to a max over 6 sets | 2x8@70% |
| Chin ups | 3x8 | 3x5 | 5x5 | 2x8 (decrease load or use body weight if you typically use extra weight for work sets) |
2) Nutrition Around The Workout
What you eat is critical to what you get as a return on your training investment. Making sure you're getting quality calories is important to ensure that your body is fueled up for the next training bout. Incorporating a post-workout shake or meal is also important to help replenish muscle glycogen (stored energy) that was burned during your workout and to start repairing damaged tissue (protein synthesis).
This year I had the opportunity to attend the NSCA's 31st National Conference. Joel Cramer PhD, Jeff Stout PhD, and Joseph Weir PhD gave a three-part talk on Nutritional Supplementation Before, During and After Resistance Training. They really drove home the point that we need to be on top of our supplementation around workout time. One thing that they talked a lot about was the potential for protein synthesis to be maximally stimulated by increasing amino acid delivery to the muscles at the time when blood flow is increased (which is just prior to and during our workout). After presenting the research, Jeff Stout concluded that, "consuming carbohydrate and protein pre-, during and post-resistance training can significantly reduce muscle damage. By reducing muscle damage, athletes should be able to increase speed of recovery, and allow for them to participate in the next high-intensity exercise sooner."
A simple way to put this into practice is to bring a shake to the gym that you can sip on just before and during your workout. Sometimes, because of how whey protein is, it is not the best texture to sip on during training. If this is the case for you, there are a number of Branched Chain Amino Acid (BCAA) products out there which have a much more manageable texture and taste for prior and during the workout (some of them taste a lot like Gatorade).
3) Paying Attention To Things That Hurt
The five worst words in the English language are "maybe it will go away." If something hurts, it means that something is wrong. Figure out what that something is and correct it before it turns into a bigger problem.
Oftentimes, little, nagging problems can be fixed by incorporating some stretching and corrective exercise into your daily routine. This doesn't mean you have to join a yoga class or stop lifting heavy and pick up five pound dumbbells and wave them around like an idiot on one leg. But, it does mean that you need to be aware of what is going on with your body and know what to do to fix it.
Corrective exercise and stretching are not stressful on the system and can help with your recovery and regeneration. Perform some of the corrective exercises prior to your lifting, as part of your overall general warm-up and perform stretches post-workout once the muscles are warm. As well, since they are not stressful, you can perform the corrective exercise and stretches on off days. In fact, this is recommended, as it will help make the effects of these modalities more long-lasting. Performing some flexibility and mobility work on off days can be a great way to get active rest and keep the body healthy.
How to Train for Strength
posted by Parth Shah
Filed in : Articles
Tags : routine
There are four key elements to training for strength:
One of the best methods of boosting strength is the Westside Barbell Method. This method uses three ways of training for strength:
Why the Dynamic Effort helps with Strength Gains
The function of the Dynamic Effort Method is to increase force production and explosive strength, not to develop maximal strength. By lifting as fast as possible with a sub-maximal weight, the athlete learns how to use that power and energy into lifting heavier weights in the future. If you've been lifting slowly, then it's time to switch things up and start lifting fast. The following is an 8- week Dynamic Effort-based strength program:
Running - How, Where, Why, When
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : endurance, running
As a self-professed fitness junkie, I do many things to stay fit, but first and foremost I'm a runner. I've been a runner for the majority of my adult life but I can remember what it felt like to be just starting out. Running actually helped me quit smoking. The day I quit smoking was the day I started running. I didn't make it far, and I didn't try to go fast. These are the two biggest tips I can give anyone who is interested in becoming a runner. Start small, and start slow. Very slow.
I find that the biggest obstacle a beginner encounters when trying to become a runner is treating their run like it's a race right off the bat. The best thing to do, rather than trying to get somewhere fast is to get somewhere comfortably, but at a constant pace. If you have to start out at a brisk walk, then so be it. When I started out I was able to stay at a running pace only 1 city block. However, the next day I was able to make it two city blocks. The trick is to slowly build up the distance you can do before succumbing to exhaustion. Don't race, just find your comfortable pace and control your breathing (three steps for one breath in, three steps for one breath out worked best for me when I was a beginner).
Once you've built up your endurance levels to the distance you've set as your goal, then it's the time to start testing your speed. But until then, just get where you're going comfortably, and have fun! Enjoy the ride! I often think of my endurance runs as "going for a ride on my legs." I turn off my brain and just enjoy the scenery and the ride!
Diamond Calves and Old School Exercises
posted by Scott Andrew Bird
Filed in : Articles
Grip Strength - Where Is It?
posted by Zach Even-Esh
Filed in : Articles
Tags : grip, kettlebells, thick bar
Grip strength is not thought about, pumping the forearms is done half heartedly with some light wrist curls...maybe.
With serious lifters leaving the fancy gyms and opting for their garage, basement or backyard - grip strength is becoming a serious focus.
It's becoming serious because these undergrounders realize that weak hands are related to a weak man. If you wanna lift big, the hands must be strong and they must be trained....HARD.
The earlier in the game you start, the better off you will be.
I learned this big time after I met Steve Maxwell for the first time. He told me that when his son was 4, he hung a rope from the ceiling so his son would have to climb up and down the rope to go upstairs rather than using the stairs.
At the time, Steve's son was a teen and he told me that his son had much larger hands than his own, which led to his feelings that the training of hands - especially at a young age - can help mold the hands into more than what they were predisposed to.
Today, in my gym, there are no straps to aid in the grip. There is lots of rope climbing, rope training (attached to sleds, kettlebells, battling ropes, tug of war), thick handled devices and all around emphasis on hand strength.
Don't Even Think About It
posted by Scott Andrew Bird
Filed in : Articles
Real Stone Lifting
posted by Max Shank
Filed in : Articles
Tags : grip, Old-Time Strength
I am talking about lifting stones, and not the stones that you see in strongman competitions either. Those perfect, smooth spheres are useful tools, but that's not a real stone. I mean actual stones. Stones you find on the beach, or in the mountains, from mother earth herself. Boulders. Jagged edges, nowhere to grip, and a constant struggle to lift.
When you lift real stones, each lift is a battle. You and mother nature and nothing else. There are no handles on a real stone, and there is nothing easy about lifting it off the ground. You'll know an ab workout when you zercher squat a stone. Pressing a stone overhead is an exercise in strength, balance, and bravery. You have to physically wrestle the heavy rock in order to keep it under control, and it will fight you every step of the way. There is no pattern to lifting a stone; you have to be strong in every plane of motion, and the stone does not care how toned your arms look. Lifting a real stone will give you a feeling of accomplishment that is unrivaled by traditional lifting, and a mental edge in all of your endeavors.
I set aside one day each week for stone lifting at the beach.
Some things to try with your stones:
The Beauty of Video Review
posted by Scott Andrew Bird
Filed in : Articles
The CrossFit Eastside guys putting the Flip Mino
to work - instant post-workout video review. Nice one.
Bigger Forearms Anyone?
posted by Mighty Joe Musselwhite
Filed in : Articles
Tags : forearm, thick bar
I gained a 1/2" in less than 5 weeks. Here's what you need:
Back Care Basics for Bigger, Stronger Muscles
posted by Scott Andrew Bird
Filed in : Articles
Silence for Intense Workouts
posted by Parth Shah
Filed in : Articles
Tags : kettlebells
This is my moment of ZEN. To make sure that I am mentally THERE. I don't want to be thinking about my job interviews, about that girl I like, or about that thing I wanted to buy but was too broke 'cause I still live with my parents. No, it all goes away.
I don't hide. I don't bury it like most people do. I set it up on a cardboard box in my mind and attack it. Not with a shotgun or fists, but with weights. With kettlebells and loud music. I attack the thought, the distraction, like there's no tomorrow.
What Am I Talking About?
Ever realize how much better your workouts are when you're angry? Ever realize how crappy your workouts are when you're sad or depressed? Well, they're actually the same feeling. It's called frustration. You're frustrated about something.
Lets do a little exercise. Take the following three sentences:
Lets switch up all emotions with the word "frustrated" and see what happens:
The Right Attributes For The Right Fighters
posted by Adam (Low Tech Combat)
Filed in : Articles
Tags : grip
Is a Good General Movement Enough?
Of course, lifts like deads, cleans and over head presses are great, but are these movements specific enough for the specific movements and attributes needed of a fighter? It gets more complicated when we ask what type of combat sport a particular fighter participates in. Different combat sports require different physical attributes. For example, a boxer will need a different type of strength and conditioning than a Brazilian Jiu Jitsu (BJJ) competitor.The Boxer
The boxer in his sport uses predominantly 'pushing' movements with his upper body along with some torso rotation and some pushing with his legs to generate power from the floor up and through his gloves into his opponent. Should a boxer do a lot of cleans? Sure, cleans are a fantastic movement. We all know this. However they are an upper body 'pull' movement. The boxer rarely if ever uses such a movement. Are there better movements that have a lot of the similar benefits of cleans but are more specific to a boxers needs? How about thrusters? Or even push presses for reps? These are just a couple of options that more closely replicate movements found in his chosen sport.Size and Strength Training for Generation Ent
posted by Scott Andrew Bird
Filed in : Articles
Exercise in Healthy Older Adults
posted by Scott Andrew Bird
Filed in : Articles
Age is not a contraindication to exercise, which can usually be initiated safely in older persons.
It's never too late to start.
Stretching: The Truth
posted by Scott Andrew Bird
Filed in : Articles
Peary Rader's Old-School Training
posted by Scott Andrew Bird
Filed in : Articles
Rapid Rate of Force Development
posted by Scott Andrew Bird
Filed in : Articles
Keg Burpee Training
posted by Scott Andrew Bird
Filed in : Articles
Overhand Card Tearing, Bikes Cut the Correct Way
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : grip, Old-Time Strength, tearing
The Technique :
Pack Light, Train Hard
posted by Mark Konen
Filed in : Articles
Tags : bands, grip, kettlebells
How can you still stay engaged in your training and yet not miss a beat? It is unlikely you can bring your kettlebells and certainly not your barbell and bumpers on your trip! In fact, now the airlines are charging for checked-in baggage, so that compounds the problem and streamlining for travel is now more important than ever. If you are runner you're set; all you need are your workout clothes and shoes. But for the rest of use who train hard with resistance exercises, I would like to offer up a few simple ideas.
You Don't Know Jack About Your Back
posted by Scott Andrew Bird
Filed in : Articles
Hanging Core Variations
posted by Joe Hashey
Filed in : Articles
Tags : bending, grip, Old-Time Strength
Now that I have included hanging core exercises into my regimen, I have seen drastic improvements in the aspects of strength that I mentioned above. Not only is my core stronger but I am performing more chin and pull-ups with my improved grip and back strength. Of course, once I started doing more hanging leg raises I had to learn some variations and then create some of my own. With all of these exercises, the athlete must control the negative portion of the lift so swinging doesn't occur. Here are examples of the core exercises I find most beneficial!
Exercise 1 - Knee Raises, Straight Leg Raises, and Ceiling Kicks
These are the most basic hanging core exercises, but everyone has to start somewhere. For knee raises, hang from a pull-up bar or other object and bring your knees up towards your chest. Straight leg raises are similar, but instead of bending the legs, keep them straight. Try to achieve an angle of less than 90 degrees with your body (feet closer to the ceiling than the floor). In order to perform a ceiling kick, continue the straight leg raise under control until your feet hit the bar you are hanging on.Exercise 2 - Straight Leg Over Objects
This exercise will require slightly more rotational strength and stability. Place something directly in front of you that is about waist height (measure while hanging and the higher the harder). Perform a straight leg raise on one side, travel over the object, and finish on the other side. Repeat in order to return your feet to the original location.Exercise 3 - Windshield Wipers
The windshield wiper is a combination of ceiling kicks and straight leg raises over objects. Perform a ceiling kick and hold that position until stable. Next, rotate your feet down to one side, and then back across the middle to the other side. Essentially, you are doing the same motion as a windshield wiper on a car. Variations include switching up the object you are gripping, such as using towels instead of the pull-up bar.Building A Neck Of Steel
posted by Mike 'The Machine' Bruce
Filed in : Articles
Tags : grappling, neck, wrestling
So besides your appearance why else should you build up your neck? There are many reasons, one that comes to mind is that having a big neck and a strong jaw line can act as deterrent to troublemakers looking for prey. Predators, or those that prey on the weak don't want to get involved with someone that is physically fit and gives off the appearance of strength. That would be too much of a hassle, they want weak people who play the role of a victim.
A strong neck is a necessity for all Combat Sports
Grappling, Wrestling, Judo, Jiu-Jitsu, Sambo, Boxing and Football are all sports that require a strong neck. If you have a strong neck it will help you absorb a blow to the chin by acting as a shock absorber. In grappling matches having a strong neck will assist you in defending a choke and also make it difficult to be choked out [of course if someone gets a choke on your windpipe it won't matter how strong your neck is, but having a strong neck provides more chance for you to fight off the choke and escape].
In wrestling for example if you are being pinned, you can use your neck strength to bridge on to the top of your head and get your shoulders up off the mat, thus canceling out the pin attempt.
Another use for a strong neck in combat is you will be able to defend having your head pulled down and your body controlled.
One of the first things you learn in wrestling is that if you can control the head then the body will follow. During a wrestling or grappling match if you have been training your neck and your opponent tries to pull your head down you will be able to resist his attack and then in turn set up an attack of your own.
During a football game the players run at each other full speed and SMASH right into their opponent head first. Do you think that a player with a little Pipe Cleaner neck could take a hit like that? Of course not.
Another reason you should be doing neck work is if you are a Power lifter or a Strongman. Take a look at 2 of the most important lifts we can do for size and strength. They are the Squat and the Dead lift. During both of these exercises the head must be pulled back. Why? Because as I stated earlier, where the head goes the body will follow and during the dead lift if your head is tilted back when you start your pull your hips will follow. This is what you want because all your power is generated from the thighs to the butt and the hips. In the squat if you look down instead of up you will round your back and possibly go forward during the movement which will most certainly lead to injury. Anytime we squat we want a flat back, head tilted back and in tight on that bar.
Modifying Exercise Routines to Suit the Equipment You Already Have
posted by Scott Andrew Bird
Filed in : Articles
The Investments part IV : Two Brutal Drills to Punish the Arms
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : bending, grip, juggling, Old-Time Strength
Japanese steel blades were considered the finest weapons of the middle ages, able to sever the wielders' opponents with a single swipe of their razor sharp blades. So finely crafted are these blades that many have held an edge for hundreds of years.
There are structures in the body that can be honed to the point where their edge will never fail you. I am referring to the tendons of the wrist; responsible for incredible power in the lower arms. Once these tendons are built, they will last a life time. A great example; look at the forearms of any man who labored his whole life. In his 70's or 80's, his shoulders and back may appear frail, but those wrist tendons are still popping out like steel cables. The most shining example can be found on the powerful frame of Lawrence "Slim" Farman, known to the world as "Slim the Hammerman". King of leverage lifting, he is still performing in his 70's and he is AMAZING. Slim's tendons are massive, built from a life time of demolishing stones with a 16lbs cutting sledge, and a million hours of intense steel bending and hammer levering workouts.
I am not going to promise you the Hammerman's strength from taking on this material, but I will put money on stronger hands and forearms from these investments.
The Power to Give And Take Away In a Fight
posted by Rob Pilger
Filed in : Articles
Tags : boxing
I named this article the power to give and take away because that's what great footwork allows a fighter to do in a fight. What I mean by that is that your feet allow you to get in punching range to give you your best punching opportunities and at the same time getting you out of range to avoid being hit yet getting you back in range just like that to give again or get off like we like to say in boxing and striking. A perfect example of what awesome footwork can do for a fighter was displayed last weekend by Bernard 'The Executioner' Hopkins. It's VERY fair to label Bernard the executioner again after he executed the perfect fight plan in shutting down while shutting out Kelly Pavlik.
Choked Gripper Training
posted by Jedd 'Napalm' Johnson
Filed in : highlighted
Tags : grip, grippers
Several years ago, PDA, Piedmont Design Associates, began selling a choker plate that could be put over the spring of a gripper in order to reduce the length of the sweep between the handles. This device is called the Ironhorse Choker Close Collar and can be found on the PDA website, FractionalPlates.com. I have had one of these chokers for many years and have used it on many of my grippers. As you can see in the image, the disc is slid over the spring, reducing the spread space between the ends of the handles.
If there is one downside to this type of choker, it is because it will slide off if the gripper is tipped upside down. Inverting a gripper like this is very good for training the last two fingers, which I have written about before in a previous article here on STTB. Check it out here.
In recent years, Choked Grippers has become an event at several Grip Contests. The promoter tightens the clamp down on the handles of the gripper so that they are at parallel. The parallel set, or Mash Monster set, is the most common setting technique used in Grip contests, but it can be difficult for the referee to judge parallel handles during Gripper set for many reasons. The pre-closed choked set eliminates this uncertainty almost entirely.
I am currently preparing for an early-December Grip Contest, the Gripmas Carol, organized by Chris Rice in Crooksville, Ohio. In this contest, Choked Grippers at parallel is one of the events. To prepare, I have choked a handful of grippers at parallel. In my training sessions, I try for max closes with the hardest grippers I have choked. If I successfully close a gripper, I then open up the clamp just a touch and then try to close the gripper again. This has been working very well.
Making the Switch from Powerlifting to Fighting
posted by Scott Andrew Bird
Filed in : Articles
Pyramid Strength Training for Football Players and Athletes
posted by Chris Wilson
Filed in : Articles
Tags : routine
Pyramid strength training involves two simple principles:
Each workout is designed to go up one side of the pyramid and come back down the other, working each target muscle group in turn. (Tip: It's better to count in easily divisible numbers so you can remember where you are, for instance multiples of five.) Let's start with a simplistic example:
Of course the number of reps you choose and the weights you select will be tailored to your individual abilities and goals. More on that in a minute. Two things to remember:
As soon as one set of weight changes gets too easy, it's time to move your numbers higher for both poundage and reps.
Remember to put in a 30 second to 1 minute rest interval between each weight change when working out.
Full Circle with the Get Up
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : grip, kettlebells, recovery
A few years back I submitted an article to Dragon Door in which I shared my training of Turkish Get up. This article will be considered the Part II for "Mastering the Turkish Get-up for Total Body Power".
First, the revisions:
Mastery is a process. It is not an end goal in itself. The master is better than everyone else, yet he continues to find more, refine more, and polish more. I once thought I had mastered the Turkish get up. I now know I have many more years to learn and improve. I can now stand up with 185lbs with a 7 foot bar in one hand. Many people told me this would never happen, yet I accomplished it in under three years. Now I am eye balling 225lbs. The same people who said I would not get 185lbs are telling me 225lbs is impossible. Fools! Mastery is about improving, even when many think you do not need to improve more. I do not know where the line falls in the sand, but I know I will be the one to call it, no one else.
On variations of the Get up. There are many types of get ups, and depending on your goals some are better than others. If you want maximum strength you need to lift a lot of weight IE the Barbell version. If you want your shoulders to have some crazy strength endurance, use a Kettlebell and go for time. The recent FMS changes to Hard Style have brought in some variations of the get up by prominent RKCs such as Dr Mark Cheng such as the hip bridged get up. The classic use of a sand bag for the get up is an invaluable tool for grapplers. The point I bring to you; know the outcome you want before selecting your tool.
The Get up and the general population: There are 4 drills I personally believe every man and woman in the world should do. The Deadlift, The Get up, the KB swing, and the Goblet Squat. The Get up is the primary upper body drill in my opinion for 99% of people who are beginning a S&C program. A light weight bell such a 16kg will be all the resistance most men can handle for the first month of training. At Unbreakable Fitness it's not an issue of "can you do 1 rep?" The issue is "can you do 1 rep perfectly 30 times non-stop?" If the answer is "no", than you shall not even touch my heavier bells until you reach this goal.
The Sled
posted by Kira Robert Clarke
Filed in : Articles
Tags : DIY
The other day I had a training epiphany! I had just finished a particularly vigorous gardening session with my girlfriend. Well, we started out gardening--it's funny how weeding almost always leads on to ploughing! High five--Sexy time! Anyway, back to the story . . . So I was spreadeagled across the back lawn with my girlfriend hovering over me with a big stick (we were playing 'squeal little pig') when I happened to notice our wheelbarrow parked alongside the back fence . . .
Then it hit me--no, not the wheelbarrow OR the stick my girlfriend was holding--my epiphany. I jumped up, took the stick off my girlfriend and spanked myself on the buttocks and yelled . . .
That's no wheelbarrow, baby--that's a sled!
Initially my girlfriend thought our kinky love-making had sent me mad--mad I say! She point-blank refused to let me ravage the wheelbarrow. It took another two hours of relentless gardening to convince her to let me have my way with the wheelbarrow.
The next day I sprung into action. Whilst the wheelbarrow had most of the parts necessary to make my hella-sled, I still needed something for it to slide on. Then I remembered my mate, Allan--he was a sandboarder (sort of like a snow-boarder--only gay). Anyway, after a little 'gentle' persuading he agreed to give me his old sandboard--for free :)
Tearing A License Plate
posted by Chris Rider
Filed in : Articles
Tags : grip, Old-Time Strength
When attempting this, it is essential to take proper precautions to protect yourself. First, you'll want to get a pair of heavy suede work gloves with an extended cuff. As the tear is initiated, the sides of the hand and the wrist are extremely vulnerable to being sliced with the sharp, jagged edge of the plate. Second, it is highly advisable to wear a some sort of long sleeve work shirt or jacket that is constructed of a cut resistant material. If something does not go as expected, the arms can receive a nasty slash as you "drive" through to complete the tear. Next, you will want to clean the plate. Foreign matter such as oil residue, mud, and even light accumulation of "road dirt" can make for a more slippery surface and add a higher potential for injury.
Now that we have ourselves protected, it's time to grab the plate. I personally like to tear plates at chest level, and that is the method I am going to discuss. As a dry run without a plate, place your dominant hand in a hammer style grip. Place the pinky side of that hand just above the bottom of the sternum. Now place the other fist in the same manner below the dominant one so you have the thumb side of the non-dominant and the pinky side of the dominant meeting. Squeeze as hard as you can and push your hands in opposite directions with the top hand going slightly upward and the bottom hand going slightly downward. If you push straight through, the potential for being cut dramatically increases.
Grip Training for Athletes
posted by Joe Hashey
Filed in : Articles
Tags : basketball, grip
Coupled with the ability to close the hands quickly and powerfully, athletes must also be able to adjust to different pressures while squeezing. Take the above examples. The basketball player needs to be able to hold a basketball while players hit it from all sides. Also the football player must be able to hold onto the jersey as the running back twists and drives for extra yards. Before you even look at the example exercises, take a minute to think about how strong hands can help your game. Take that information into account when you manipulate these exercises to benefit your athletic endeavors. These exercises are generally in order from easiest to most difficult.
Exercise 1 - Thick Grip Climbers - The athlete must hang from a pull-up bar, release one hand and put it on a thick grip. Repeat with the other hand and then climb back to the original hand position without touching the ground. An advanced variation of thick grip climbers is to perform the exercise from a half chin-up. The exercise can be done for time or for reps. The athlete in the video does a good job with the speed of the exercise but has to work on keeping his body under control while changing grips.
*Note: If you do not have thick grips, be creative with a solution such as taping a hand towel around the bar.
Exercise 2 - Rippers - Essentially like tug of war, but with varying tempos. Have an athlete take a good base and hold an object such as a towel or thick rope. Have a partner pull on the rope in different directions and at different intensities. A variation is to have both athletes go at once and essentially try to pull the rope or towel out of the other person's hands. Also for lacrosse athletes, baseball players, and interior linemen we use a shovel handle to represent the stick, bat, or hand fighting. Typically rippers are done for a short period of time.
Momentum
posted by Mike 'The Machine' Bruce
Filed in : Articles
Tags : neck
For example when I pulled 1,500lb in a rack pull at a bodyweight of 205lb these same knuckleheads criticize me by saying "He only moved the bar 6 inches".
Kettlebell Training for Grip Strength
posted by Jedd 'Napalm' Johnson
Filed in : highlighted
Tags : bands, bending, grip, kettlebells, Old-Time Strength
Trainers, coaches and athletes have asked how they can use their kettlebells to increase their Grip strength. The truth is, kettlebells can be used with the express purpose of building Grip strength. We showed many ways to make this work in our Advanced Kettlebell Techniques eBook series. With this article I will show how easy it is to turn just about any kettlebell you have into a piece of Grip enhancing weaponry.
Before we get into this exercise, I first want to explain that it is important to remember that Grip strength is not just about picking things up and holding them there. Grip's more than lifting the Blob or the Inch Dumbbell. There's more to it than closing heavy grippers. Grip strength is even much more than just bending nails.
Grip strength involves all of the musculature from the elbow down. This includes all of the muscles in the forearm, everything that crosses the wrist, everything that controls the thumb, everything that rotates the forearm and all of the muscles that open and close the hand.
When it comes to developing well rounded Grip strength, you must train all of the functions of the hands and the forearms in the right balance. This means including enough extensor work to balance all of the crushing, pinching and supporting you do. It means including work of the elbow flexors with the hand pronated in order to prevent the development of epicondylitis, tendon inflammation, and other forms of overuse injury. And it means you must train your wrists in a variety of angles.
When thinking of wrist training, attacking from many different angles is important. Remember, a great deal of muscles that pinch, crush, and support cross the wrist. As a result, continuity of the wrist musculature and bones is necessary in order to properly transfer strength across that joint.
Kinesiotape Assisted Advanced Strength Training
posted by Scott Andrew Bird
Filed in : Articles
Functional Anatomy with Chuck Wolf, Part III
posted by Scott Andrew Bird
Filed in : Articles
3 Simple Tips That Work
posted by Scott Andrew Bird
Filed in : Articles
Muscular Stiffness vs Shortness
posted by Scott Andrew Bird
Filed in : Articles
Tags : injury
Sixteen Rapid Muscle Growth Tips, Part 2
posted by Scott Andrew Bird
Filed in : Articles
Relaxation and Athletic Performance
posted by Scott Andrew Bird
Filed in : Articles
Tight Muscles are Weak Muscles
posted by Scott Andrew Bird
Filed in : Articles
Is Your Shoulder Complete?
posted by Dominic Andriacchi
Filed in : Articles
Tags : injury prevention
Sounds frightening, doesn't it? Rotator cuff problems are some of the most common that affect the shoulder. Unfortunately, many of us often neglect this crucial area and suffer the consequences. Fortunately, a small bit of prevention can go a long way. Actually, even farther, because not only can strengthening the rotator cuff prevent future problems, it can enhance other exercises by making your shoulders more complete joints.
I know what you're thinking, "So what are these four exercises, how often should I do them, and how heavy should I go?" Before we get to the exercises, let's answer the other two questions.
Developing Hip Function: A Hallmark of Athleticism
posted by Scott Andrew Bird
Filed in : Articles
GS vs HS Kettlebell Snatch
posted by Scott Andrew Bird
Filed in : Articles
GS snatch - Generation of only enough explosive power to get the bell overhead but not more.
HS snatch - Generation of maximal explosive power.
Perfect.
Water Loss and Endurance Running
posted by Scott Andrew Bird
Filed in : Articles
Tags : endurance, running
"Are we the only ones who think it is a bit uncanny that no matter what the distance and no matter what the conditions, when people drink to thirst they lose the same amount of weight?"
Very interesting idea.
Packing a Bike for Shipping
posted by Scott Andrew Bird
Filed in : Articles
500 Reps of Torture
posted by Parth Shah
Filed in : Articles
Tags : kettlebell
My goal was to get this workout done in under twenty minutes, and now I'm at the 35 minute mark. What to do? I have a million reasons to quit. But only one reason to keep going....and that's what matters. Just keep going because if you don't, you'll never know if you could do it. You'll never know how long it took, and you'll never figure out a way to improve yourself. Just keeping GOING DAMNIT!
I pick up the weight. It feels like a hundred pounds of solid rock in my arms. I push the KB over my head like there's no tomorrow. One rep, two rep....seven...eight...nine...ten...aargh! I scream and drop the weight. A neighbor glances at me and wonders what the hell I'm doing. I seriously need a fence.
I pick up the weight again after what seems like two minutes of rest, my longest ever. I push the weight up again with my left hand. Three...four...nine...ten...aargh! I sound like a pirate in agony. I look at my list. Only 6 more exercises left, 50 reps each. I keep asking myself, "What the hell is wrong with me?" "Why did I design this workout?" "Why can't I finish it?" "Why is it so hard?"
56 minutes, and 24 seconds later I scribble my time in my notebook. As I'm walking back up the stairs to my room, I wonder what the hell I just did, and what the hell just happened to me.
I was Broken...Mentally
Every once in a while I'll perform a workout that is seemingly impossible and aims to push my mind and body to the limits. The majority of the time it is your mind that fails before your body. The only way to train you mind is to try something you've never tried before. Last time my training partners and I pushed ourselves was the Saragarhi workout. We succeeded in finishing that workout in an amazing time.
This workout....this 500 reps of pure torture...I should have been able to do it faster....but the number....500 reps...and the shear number of exercises....10...and the number of reps per exercise....50...was just...insane!
Honestly, this workout was a pure endurance workout. Here's the workout:
For time:
I really do not know what kind of drugs I was on when designing this workout. What the hell was I trying to prove?
Even from a design standpoint, there are a lot of flaws to this routine. But you know what, I have a rule: Once it's written, it shall be done.
Joint function and assessment with Chuck Wolf
posted by Scott Andrew Bird
Filed in : Articles
10 Reasons to Start Deadlifting
posted by Parth Shah
Filed in : Articles
Tags : bending, grip, Old-Time Strength
Ok, so what exactly is a deadlift? A deadlift is a movement where you pick up a barbell off the floor. Simple? Yes? Not really. There is a lot that goes into this seemingly easy movement, and, honestly the best way to learn is by actually performing the movement. Here's how you do it:
Indecent Intervals
posted by Scott Andrew Bird
Filed in : Articles
Rossy Does It
posted by Scott Andrew Bird
Filed in : Articles
The Bannister Approach to Goal-Setting
posted by Scott Andrew Bird
Filed in : Articles
The Five Elements of Program Dominance
posted by Scott Andrew Bird
Filed in : Articles
Pinch Grip Training & Athletic Carryover
posted by Jedd 'Napalm' Johnson
Filed in : highlighted
Tags : grip, Old-Time Strength
I have competed in many Grip Strength competitions over the years. I have trained and competed with some of the best in the sport of Grip and I think I have collected a wide range of knowledge on the subject. I was recently asked in an interview if I though Grip Strength Training was important for athletes outside of the sport of Grip. Without a doubt, I think it is very important to dedicate time in the athlete's training routine to developing solid hand strength, but I also think that some ways are better than others. In my opinion, one of the best types of Grip training for general athletes is Pinch Grip Training.
There are many ways to train the Pinch Grip. In this article, we will look at a few of those ways. You will see videos of Pinch Grip feats and training styles and then I will discuss possible carryover to the sport of grip and other sports with each technique.
First, is a clip from the 2007 grip contest at Total Performance Sports, the Grip Assault. In this clip, I am messing around with a 56-lb Scottish Highland Games Throwing Weight.
As you can see, this is a feat that is suited best for a person with large hands. A smaller handed individual may not be able to spread their fingers far enough to get the fingertips over the edge of the weight.
If you have smaller hands, there is no reason why you still can't train in this style, though. Just find weights that are smaller in size. Block weight training is great because it forces you to lift things with an open hand. Open hand strength training makes the full length of the musculature and tendonous masses work in order to lift the weight. With open hand training, you really feel it throughout your entire hand the next day.
When I do wide pinching, like in the video above, I feel the fatigue from the fingertips to the base of the fingers, through the palm and into the wrist. The majority of my grip workouts involve thick block weight training, yet I still see continued increases in my other lifts. To me, that means there is better carry over in wider lifts than narrower lifts, especially if your training goal is excellent performance in Grip Contests, like me.
Even if Grip Competitions are not your interest, I still suggest that open hand training be a main focus in your grip protocol. If it carries over well to other grip lifts, it will carry over to other gym lifts and other sports as well.
Next, in this video, I'm pinching two 45-lb plates & lift a Half 115-lb Hex Block Weight.
I would consider the Two 45's Pinch feat to be a mid-range pinch feat for me, personally. The two 45-lb plates fit securely in my hand, just about the size of my palm.
The Half 115 Pinch is getting out of the mid-range and moving toward the wide pinch range, although not nearly as wide as the 56-lb weight pinch. Again, the half 115 is going to be much more difficult for a person with smaller hands. It is a rather narrow half 115 compared to some of the other ones I own, but for someone with sub-8-inch hands, it will seem huge.
3 Reasons to Lift Explosively
posted by Scott Andrew Bird
Filed in : Articles
Everest Base Camp on a Unicycle
posted by Scott Andrew Bird
Filed in : Articles
Via The Adventure Blog : Steve Colligan is getting ready to tackle more than 600 miles from Lhasa, Tibet to Kathmandu, Nepal - on a unicycle. Love it.
Carl “The Swede” Hayford : A sweet moment for the sweet science
posted by Scott Andrew Bird
Filed in : Articles
A dream came true for an old boxing salt in Portland, Oregon, USA. At 81, Carl Hayford’s fondest wish was to hit the bag again. West Portland Boxing Team made it happen – with style.
There was the press of boxers, the sound of leather bounding leather, the smell of sweat – and balloons, t-shirts, a trophy, and cake. Monday evening, Sept. 15th, Carl’s friends and family brought him from the care center where he lives to the old-style boxing gym.
Carl was very much at home in the gym. He sparred, told war stories, and hit the bag.
Strategies for Training and Competing in the Heat
posted by Scott Andrew Bird
Filed in : Articles
Six of the Best Ways to Use Bands
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands
3 SIMPLE Rules For Superior Fitness
posted by Caleb Lee
Filed in : Articles
Tags : diet, kettlebells, recovery
You're suffering from information overload and to make matters worse a lot of what you're hearing is conflicting information.
You're probably wondering where to start (if you're a beginner)... or... where to go next (if you've been around for a while).
It's time to step back and take a look at the BROAD picture. It's time to keep it simple.
Your Complete Guide To Getting Fit (And Staying That Way) By Keeping It SIMPLE!
This is your "structure" or "model" you can put any new fitness information you learn in to. In its most simplistic form, you need three things for fitness:
So the question then becomes, "How can you maximize each of these areas to become a more "Fit" person?" Glad you asked because that's what the rest of this article is about!
How To Develop Strength
There are many training methods to use these tools to get strong. But in order to build strength your sessions should focus on these things:
As you can see some exercises fulfill two roles like deadlifts (squat and pull) and clean and presses (explosive and push). Which further reduces the amount of exercises you need, making building strength even simpler. So for each workout you would just pick 1 of each type of exercise (1 push, 1 pull, 1 squat, 1 explosive), mix them up for variety and keep them within the prescribed reps, sets and frequency.
That's about all there is to building strength!
How To Develop Your "Cardio"
Pick an exercise for cardio: bicycling, running, high jumps, and skipping rope are all favorites of mine. You then do intervals of "work" which focus on intense effort and "rest" intervals which focus on recovery.
Your session can last as little as 4 minutes to as much as 20 minutes depending on intensity. Here's a couple quick examples:
Do a 2-5 minutes of your chosen exercise lightly to warm up before the intervals and afterwards to cool down.
You will do this routine 2-3 times per week on days that you're not strength training. Or if you only want to work out 3 times per week (strength and cardio included) you can reduce the intensity of your interval training and do it after your strength sessions.
As a bonus, strength training combined with HIIT both help to create an optimal hormonal environment in your body... increasing testosterone, Growth hormone, IGF-1.... And reducing estrogen.
Ready for a Virtual Meet?
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : powerlifting
Would you consider doing a powerlifting or weightlifting meet if it came to you? Start considering. Virtual meets are ready for you.
Virtualmeet.net runs virtual meets - "geographically dispersed" raw, steroid-free meets that take place wherever the lifters and judges are, and play out online.
I'm the first female to successfully complete a virtual powerlifting meet, and the first one to come back for more. I just finished a deadlift meet, and Scott asked me to talk about my experience. I'm so excited about the project that I'm happy to talk about it to anyone who'll listen.
Virtualmeet.net is a grassroots project founded by Kristoffer Lindqvist in Finland and run with love by his volunteer team, warmly welcoming lifters at any level of skill or experience. Participants have been in Iceland, Austria, Finland, Puerto Rico, Canada, the U.S. (this particularly attracts Americans, for whatever reason) and more, and the list continues to grow.
Let me start with a couple of disclaimers. I'm not a powerlifter, and I've never done a live meet. I've attended them, and I brag on my world champion sister. My competition history up 'til now has been bodybuilding. Since my training evolved into strength training and Olympic-style weightlifting, the idea of dabbling with powerlifting as cross-training appealed to me. Doing a virtual meet isn't as intimidating as doing a live meet, and you just can't beat the convenience. New adventures help keep me fresh and nimble. Finally, the idea of a truly grassroots project run on passion and brains really nailed it.
Virtual Meet is just beginning to gain momentum. Next month is the pilot weightlifting meet. Eventually, VM strives to be a home of both powerlifting and weightlifting virtual meets, run parallel, throughout the year.
It's terrific fun and burgeoning with good sportsmanship spirit, but make no mistake: It's no joke. Judging is strict. At this writing, just 57 percent of attempts have passed. So although this doesn't count as a sanctioned meet, in many respects, this feels very real.
Tech Side
The technical architecture for the Virtual Meet web site blows me away. It seems as if Kristoffer Lindqvist (Yes, that Kris - founder of Under the Bar, the oldest powerlifting site on the web) has thought of everything. There are the conventional online community things you'd expect - discussion forums, profile pages - but everything has nifty little extras. Like the profile pages house widgets displaying your best lifts - one in pounds, one in kilos - that you can paste wherever you want, and they're automatically updated to reflect your current stats.
There are tons of tiny ingenius conveniences when it comes to viewing meets, too. View by meet, by flight, by lifter, by lift. Hover over a score and the judging specifics drop down. Tell at a glance what the attempts were for each lifter and which ones scratched.
The rules are detailed and assist you in delivering quality recordings of your lifts. I've benefited as a videographer just by following all the suggestions for framing, angle, timing. Uploading clips is done via FTP, so the judges get to them easily.
I've had a few glitches in the tech stuff - Gmail banishing meet emails to spam, the pesky business of adhering to a new FTP server's quirks - but overall, it's worked well, and Kris has always been there in a heartbeat to guide me through email, despite a major time difference (when does this guy SLEEP?).
The Art and Science of Wheelchair Basketball
posted by Scott Andrew Bird
Filed in : Articles
Tags : basketball
Seven Strength and Conditioning Tools for Firefighters
posted by Scott Andrew Bird
Filed in : Articles
The Benefits of Using a Foam Roller
posted by Rory Hickman
Filed in : Articles
Tags : recovery
Well, for a long time eating and sleeping as much as possible served me well - I was gaining weight and getting stronger - so I saw no reason why I couldn't keep doing this for a long time. However, as the weights I was using continued to climb and after a 4 month long 'dirty' bulk I was much stronger and 35lbs heavier - great, but now my joints were starting to ache and I felt sore for much longer after workouts. I figured this was just due to the weight gain and that I'd adapt after a week or two of maintaining the same weight.
The two weeks passed - I was still sore, and my left hip was almost constantly aching. This was getting increasingly annoying and it got to the point where I needed to at least try something to help me recover. After lots of reading on the internet I began to notice that foam rollers were mentioned with a much greater frequency than I had noticed a couple of years ago, and it was rare to see an article or training log that didn't mention their use somewhere.
I first read about foam rolling in Eric Cressey and Mike Robertson's article "Feel Better for 10 Bucks" on T-Nation but, whilst very interesting, it really didn't seem relevant to me 4 years ago. I was 17 - how much "soft tissue adhesions and scar tissue" could I possibly have accumulated in that space of time that needed to be broken down? Maybe in a couple of decades it would be something to remember, but at the time I couldn't see the point. A few weeks ago, as I re-read the article and many others on the same subject, I could see that in theory it might be possible to address a number of issues.
Wii Fit Sitting Down?
posted by Scott Andrew Bird
Filed in : Articles
10 Ways to De-Sissify Your Kid
posted by Scott Andrew Bird
Filed in : Articles
The History and Future of Standard
posted by Bob Garon II
Filed in : Articles
Tags : kettlebells
Now of course there are always the exceptions to the rule such as wolves, hyenas, and other wild dogs which are often noted for their great endurance by trotting country sides for hours on end. As for humans, there are many anecdotal stories of African and Native American hunters running down their prey, but again this is not a routine matter as it is with traditional aerobic jogging or any other traditional aerobic fitness forum.
While humans cannot out sprint many animals we can do surprisingly well in endurance running contests. Another great exception to the endurance running rule is the Tarahumara people from the Sierra Madre Occidental in Mexico. They originally began distance running in order to communicate from village to village, but then turned it into competition forming a "foot throwing" sport similar to soccer over long distances.
For every good study that comes out about jogging there will always be a negative one. I am not in full support of distance running in any sense, but only in the times where it may be necessary in life to survive. Looking at it from a hormonal perspective long distance jogging does indeed produce large amounts of cortisol in relation to growth hormone and testosterone. The best exercise to deliver the most "bang for your buck" is increased intense, but brief (15- 45 minutes total), amounts of sprinting variations which use the whole body as opposed to just the legs. Sprinting, Kettlebells, pushups, pull-ups, clean and presses, intense yoga, etc. are all much better then jogging. Essentially sticking to the basic human movements and then simply adding weight will provide the absolute best long-term results packed environment. Not only will you add muscle to your body, but you will get the look of a sprinter, professional dancer or a completive fighter as opposed to a jogger or marathon runner. Personally I like the look of the former a lot better. Not only that, but many studies have shown that high intensity workouts yield much bigger, stronger hearts, lungs and dramatically increase overall physical capacity than compared to that of long distance counterparts. This type of training will enable and empower you to survive critical situations where overall physical fitness is not just needed, but in many cases vital.
I enjoy reading about some of our modern day warriors and even some of centuries old that didn't really battle in wars per se, but instead in the competition arena such as Milo of Croton.
A New Model for Training Between Starts
posted by Scott Andrew Bird
Filed in : Articles
Stripping Fat With Metabolic Pairings
posted by Scott Andrew Bird
Filed in : Articles
Tags : abdominal
The best way to create this ideal internal environment is by using a combo of one weighted, relatively heavy exercise, and one high-speed, lower load movement (an abdominal drill is also added to the mix in the more advanced versions).
Sounds like my kind of workout.
Free Ebook on Self-Myofascial Release
posted by Scott Andrew Bird
Filed in : Articles
Progressing to the Regression
posted by Jordan Vezina
Filed in : Articles
Tags : kettlebells
While everyone wants to snatch, not everyone wants to learn how to snatch. Fewer people want to learn how to swing. Brett Jones Master RKC stated "There is a big difference between swinging a kettlebell, and performing a kettlebell swing." Perfectly put. Everyone is more than happy to swing kettlebells around, but not quite as quick to do all the drills necessary to learn how to perform a kettlebell swing.
In my workshops I work with personal trainers who want to add some kettlebell skills to their repertoire. Most often this works out fine and the trainers learn how to effectively perform the six core lifts of hard-style kettlebell training. On occasion I run into trainers who are unable to swallow their pride, and deal with the fact that most of what they know simply does not apply to kettlebell training. In fact, often trainers pretty much need to go back to square one and start the learning process all over again. Some cannot cope with this and don't use kettlebells themselves. This is unfortunate as often the trainer will also be unable to swallow his pride when it comes to regressing a client.
There is a reason that the RKC program minimum is composed of the Turkish Get Up and the Swing. These two movements are the roots from which all other movements sprout. Swings, cleans, high pulls, snatches, all look pretty much the same from the hips down. If someone is unable to properly perform a swing, how are they going to perform a snatch, which is basically a more advanced swing? If I watch someone snatching and their hips lack any real snap, I know that if I watch their swings, the swings will be faulty as well. If they are 'stiff arming' the snatch, I know their high pull is broken.
Real Men do Sissy Squats
posted by Scott Andrew Bird
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The Relationship Between Size and Strength, Part 1
posted by Scott Andrew Bird
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Olympic Lifts & Stone Training Similarities
posted by Scott Andrew Bird
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Dragon Twisting for Springy Leg Power
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
Getting the Most out of Your TTK
posted by Jedd 'Napalm' Johnson
Filed in : featured
Tags : grip, thumb, TTK
The focus of this article will be Dynamic thumb training with the Titan's Telegraph Key, or TTK, manufactured by IronMind Enterprises, but very quickly, I will touch on the other divisions as well.
STATIC THUMB TRAINING
Static Thumb Training is where the athlete pinches something and the thumb, for the most part, does not move over a Range of Motion. This is the way that probably 90% of pinch work is executed, I'd venture to guess. Examples are Plate Pinches and Block Weight Lifts. Here is a video of Plate Pinches and Block Weight Lifts:
EXTENSOR THUMB TRAINING
Extensor Thumb Training is where the muscles on the back of the thumb are the primary muscle group being worked. Rubber band training is a very simple example of the thumb extensors being worked. Here is a video demonstration:
MULTI-PLANAR THUMB TRAINING
I find that Multi-Planar Thumb Training is an excellent way to keep all of the muscles in the thumb healthy and strong. I accomplish this with a bucket of sand. Essentially all I do is stick my thumb into the sand bucket and stir the sand around until the muscles powering the thumb are flushed with blood. Once you feel the pump through your thumb, you can also do some deep tissue massage to work out any kinks. Believe me, if you have any imbalances or adhesions in the muscles in the thumb, you will find out where they are with this exercise. Unfortunately, not a lot of grip strength trainees know about this technique that can help them out so much. Here's a clip:
DYNAMIC THUMB TRAINING
Dynamic Thumb Training is where the thumb moves over a distance. One of the implements that I have been using for Dynamic Thumb work is the Titan Telegraph Key, or TTK. There are other implements on the market that are very similar that you can pick up that have other names, but they all work on the same principle: the fingers and thumb oppose on another, positioned on two separate plates; resistance is placed at the end of a lever arm; and thumb strength is used to move the resistance.
Solving Anterior Knee Pain
posted by Scott Andrew Bird
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The Purposefully Primitive Manifesto
posted by Scott Andrew Bird
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Incorporating the “Big Three” into Sports Training (part II)
posted by Scott Andrew Bird
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The World's Scariest Roads
posted by Scott Andrew Bird
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Training the Lower Traps
posted by Scott Andrew Bird
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Flexibility for Tricking
posted by Scott Andrew Bird
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Concurrent Strategies in Strength Training
posted by Scott Andrew Bird
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Planar Training
posted by Scott Andrew Bird
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Planche Nugget
posted by Scott Andrew Bird
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The skill is very simple to describe but hard to do. Here we go:If you can roll the wheel with straight arms down to the point where the wheel will touch your pubis (lower front of hipbone) and bring it back up to the pushup position, you should hurry and take Paul Hamm’s spot in the Olympics.
Nice one.
100 Olympic Athletes to Watch
posted by Scott Andrew Bird
Filed in : Articles
Massage, Hydrotherapy, and Hyperbaric Oxygenation
posted by Scott Andrew Bird
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Tags : recovery
The Amazing Voyage of the Me Too
posted by Scott Andrew Bird
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Prison Workout
posted by Scott Andrew Bird
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Perform Better Highlights
posted by Scott Andrew Bird
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Mind Armor
posted by Scott Andrew Bird
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Tags : sports psychology
Hip Rotation, Core Strength and Baseball
posted by Scott Andrew Bird
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Muscle Fatigue and the Brain
posted by Scott Andrew Bird
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Eat to Maximize the Benefits of Your Training
posted by Scott Andrew Bird
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Louie Simmons On Teen Lifting
posted by Scott Andrew Bird
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From Losing to Lifting
posted by Marla Laubisch
Filed in : Articles
Tags : diet, grip, low-carb
"It is by acts and not by ideas that people live." --Anatole France
Transforming myself from a couch potato to an athlete has been the most important, life-changing activity I've ever engaged in. Apart from my marriage, there's been nothing else in my life with such profound consequences.
First I should say that a lot of people wouldn't consider me an athlete at all. At 47 years old, 5'2" and 200+ pounds, I hardly look like one. But the thing is--I act like one. Our actions are what define us, more than our thoughts and beliefs, and definitely more than other people's beliefs about us. The things you really believe in, the things that really matter to you--you do. Accordingly, that makes me an athlete.
"If you're not scared, it's because you're not paying attention." --Marge Simpson
I started exercising and dieting when I reached a weight and size that alarmed me greatly. I was 260 pounds and a size 26. The thing that really terrified me was that there didn't seem to be any end in sight--I knew that if I didn't make some changes, I would soon weigh 280 pounds, then 300, then 400... I was scared.
All the reasons why I got to that weight and why I didn't do something sooner are too much to go into here. I just want to say that it had to do with fear and self-doubt and despair, and nothing to do with sloth or laziness. Anyone who thinks "fat-and-lazy" are one word is a fool. If nothing else, someone who lives with the hatred displayed to fat people in this society has more character and mental fortitude than you imagine.
"It is the greatest of all mistakes to do nothing because you can only do a little." --Sydney Smith
At first I approached exercise with much trepidation. I HATED it! It hurt, it was tedious, it was boooooring. And at my weight, almost any kind of exercise was painful and held a real possibility of injury. I built up slowly. I taped those aerobics shows on television like Crunch Fitness, and worked out every single day for 30 to 60 minutes. I bought a Richard Simmons tape (and gained a real respect for that guy). I bought a glider (that thing the pony-tail guy sells) because it was the only home exercise equipment rated for my weight.
The only thing worse than exercise was dieting. I dropped from approximately 3500 calories a day to 1800. I was very resistant to the idea of dieting, because I felt that I wasn't really eating all that much. And in terms of volume, I wasn't. I was never someone who ate entire bags of this or whole boxes of that. I mostly just ate too many restaurant meals--the calories add up very quickly.
"I do not believe in a fate that falls on men however they act; but I do believe in a fate that falls on men unless they act." --G.K. Chesterton
I lost about 60 pounds over 18 months. Then eventually I stopped losing weight entirely, no matter how much I cut my calories or how much I exercised. And somewhere in there I discovered weight lifting.
It started with some shows on FitTV and ESPN, which is where I got all my fitness advice. I watched Body Shaping and Kiana's Flex Appeal. I really loved the way the women looked--I have no problem with female muscle, up to and including being "bulky." The people on the shows seemed so NICE. They weren't intimidating or exclusionary or macho. They showed people with different abilities and different levels of fitness and competency, all participating in the same activities. It began to seem possible that I could do that too.
You don't become good at something unless you participate, and you don't have to be good at something to be 'allowed' to participate." --Me
I got a couple of little dumbbells and started doing biceps curls and triceps extensions. Someone gave me a weight bench with plastic sand-filled weights, and I kept it in the dining room and used it a couple times a week.
The transition wasn't quite complete yet. I liked the weight-lifting, it made me feel very groovy and daring, but I was just playing around with it, and not doing a directed program that brought results. I wasn't consistent with my efforts. Eventually we sold the bench at a garage sale because it was taking up too much room.
Not long after, I discovered Cathe Friedrich's show Cardio Blast. Despite the title, most of the hour-long episodes were centered around weight lifting with dumbbells. This is when I began to take weight-lifting seriously. I need to write Cathe a fan letter telling her how much she changed my life!
"The artist is nothing without the gift, but the gift is nothing without work." --Emile Zola
I think it finally clicked with me because her program was a follow-along type. Before, I didn't really know what to do--I'd end up doing curls because I didn't have anything else in my repertoire. Watching Cardio Blast, I learned squats, deadlifts, shoulder presses, rows, pushups, oblique twists, flyes... I learned different protocols like pyramiding up and down, slow counts, eccentric emphasis, explosive movement, supersetting and intervals. Knowledge built up rep by rep.
Most significantly, I saw Cathe and the other women using big weights. Instead of the 3-pound pink dumbbells, they did their curls with 15s! They did chest presses with a 20 in each hand! My workout equipment started taking up a lot of space in my bedroom and I started becoming very STRONG. After just a few weeks of a routine, I could see noticeable differences in my arms, my calves, my back. I'll never forget the day I just whooosh! lifted up a big television when I needed to move it. Raaarrhh!
"Inaction breeds doubt and fear. Action breeds courage" --Dale Carnegie
This was the epiphany for me. I saw that strength training enabled me to DO things. All that cardio exercise, while it has its place, didn't really have any measurable achievements. Unless you're a professional dancer, spending hours developing the ability to mambo-step-turn-repeat! doesn't gain you anything in the rest of your life. It's an isolated skill with no real application, sort of like getting really good at Pong. And it's the sort of endless, unmeasurable, non-goal-oriented type of activity that women are frequently nudged into, whether it's one's workout or one's career.
I was so proud when I started to outgrow those 20-lb dumbbells. The limits of my grip strength made heavier dumbbells impractical, so I bought something called a Sensible Gym, an inexpensive version of the Total Gym. It's a good piece of equipment. Now I could do some of those exotic exercises like lat pulldowns and sitting rows. A whole new world.
Learning to Juggle At Any Age
posted by Scott Andrew Bird
Filed in : Articles
Tags : juggling
If you've never tried juggling and you're in the - ahem - older-and-wiser camp, you'll be pleased to know that it's never too late. The same brain-changing changes apply.
Lockout Partial Bench Press For Strengthening Connective Tissue
posted by Scott Andrew Bird
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The Thib System
posted by Scott Andrew Bird
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From Running to Kettlebell Swings
posted by Jordan Vezina
Filed in : Articles
Tags : kettlebells
Interval sprints and the like can be healthy, but the general public labors under the delusion that running is the king of exercises, and since we all know that more must be better, running for hours on end must be great for you, right? You are correct, if your destination is to get to your coffin as quickly as possible, or become a functional cripple by your forties.
If you engage in strength training and have proper running mechanics, you can avoid many of the negative effects associated with long slow distance running. However, most people do not have these things. Therefore they would be better off doing something with no impact on the joints, which combines resistance and cardio. I have just described a kettlebell swing.
To be an efficient runner three of the primary things I need are strong lung capacity, good cardio, and strong legs. Again, I get all of these from kettlebell swings. If you were to engage in a progressive program of kettlebell training (heavy on the swings and snatches) with minimal running performed primarily for specificity you would find that you are a stronger runner than if you had only run.
We know from weight training that the surest way to cease progress is to just keep lifting the weights and always trying to add more on. Yet this is how many (probably most) train for running. Come to think of it, this is how many people also train with weights.
While I was with the California National Guard I had to take part in two of the Army Physical Fitness Tests, each of which required a two-mile run. I ran both tests in about 12:30-13:00 minutes. Not super fast, but I'm a poor runner. I finished ahead of about ninety percent of the battalion, most of whom were a decade younger than myself. I had not run a single mile on my own in about six months. What I had been doing was a boatload of swings. That's when I stopped running completely.
Bare-Handed Nail Driving Basics
posted by Ryan Pitts
Filed in : Favourites
Tags : grip, Old-Time Strength
At first I thought that this was going to be an impossible thing to do. My wife thought something was wrong with me. (Not sure if that has changed.)
Looking back, the biggest thing that held me back was my mind. And the fact that not many people can drive a nail through a piece of wood with their bare hand. I think anyone can do it if they believe they can. More than the little engine that could, you have to know you can. So, to help the mind out I think conditioning is the beginning of your quest to be a human hammer.
I started slapping an anvil. Sounds cool, anvil slapping. You can use any hard surface - stone, brick, wood; something to toughen the area where you'll be holding the nail. Start with soft slow slaps in the beginning and gradually build up to harder more forceful slaps. This will get your hand and mind ready for the impact of the nail drive.
Another area I noticed that was more sensitive was between the ring and middle finger where the nail protrudes. This area needed the most desensitizing. What you can do is put the nail in your palm, head of nail against the callous part of your palm, make a tight fist around the nail with the nail protruding perpendicular from your palm. See picture. Then similar to slapping, start tapping on a surface over and over to condition the inside of those fingers. Ideally the nail is driven in perfectly straight which will lessen the impact on the inside of the fingers. Now after your conditioning you will be ready to start driving.
The Many Types of Blobs
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, history of strength, Old-Time Strength
Recently, there has been some confusion about true Blobs, and it is my goal with this article to set the records straight so that the new athletes who are entering the ranks of the sport of Grip strength can be clear about what they are purchasing and training with. After all, it wasn't too long ago that a new grip trainee wrote in about purchasing what he thought was a legitimate blob only to find out he had been misled in the deal. Here we go.
The Original Blobs
True Original Blobs are very rare for many reasons. One thing that makes them rare is credited to their color. Because they are a dark brown to black color, they do not look like the flashy, silvery colored dumbbells that are so common in gyms and health clubs today. For that reason, they are often discarded and replaced by "nicer looking" dumbbells.
I recently heard a story from a friend in New York state. He said he was checking out gyms to see if they had any of these dumbbells and he was told that they had just swapped out their old dumbbells for new ones. Where'd the old ones end up? The dumpster. Now that's a crying shame.
The version of York dumbbell that Richard Sorin first trained on and named looks much like the Blobs that many Grip enthusiasts currently own, but are actually a bit different and more difficult to lift.
If you really take a hard look at the original style Blobs, both sides of them curve out almost equally. This curvature on both sides of the blob is what makes them so much more difficult to lift that the blobs that many of us have run across today. It is very difficult to get any kind of dig or bite with the thumb like can be done on the next generation of Blobs.
York Blob Replicas
As noted, one edge of this generation of Blob is straighter than the original. Experienced lifters know that the most advantageous way to situate their hand when lifting the Blob is to put the thumb against the straighter side and the fingers along the side that is more curved. Since the thumb is the weakest part of the hand in this equation, it needs to get any advantage it can when you are lifting the Blob. This advantage is attained by digging it into the sharper edge of the blob.
On the Gripboard, I maintain the Records Lists for many established feats of Grip Strength. There is a list dedicated to Blob lifts there, and because of the rarity of true blobs, these York Replicas are also honored for that list.
In Summer 2003, I picked up a 100-lb dumbbell from York, right at their facility. Shortly after this time I began hearing and reading that York would be stopping the production of this style of dumbbell, hence cutting production of new Blobs. Ever since then, half 50's from old York dumbbells have gotten more and more rare...
Do You Need Some Motivation?
posted by Sue
Filed in : Articles
These diseases include diabetes, degenerative diseases, joint and heart problems and others.
As we age, a small amount of muscle tissue is lost annually; at a steadily increasing rate. The loss of muscular strength is often associated with a decline in health and the severity of this tissue loss, and is determined by how well we take care of ourselves in the years before we age.
Our lifestyles have become less active than in previous years. Most of us have sedentary jobs, and once we finish working, we come home and sit around some more.
This inactivity is largely responsible for the loss of muscle tissue, and in order to avoid it muscles must be put to use.
The human body was designed to be active and works much better when it is. Without it the body's movement towards decline speeds up progressively.
Strength training is the fastest way to improve muscle strength and endurance.
Human Anatomy FAQ
posted by Scott Andrew Bird
Filed in : Articles
Might As Well Jump
posted by Scott Andrew Bird
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9 Great Secrets of Training Success
posted by Scott Andrew Bird
Filed in : Articles
2nd Effort Drills : The Hard Style Clean and Jerk
posted by Will Williams
Filed in : Articles
Tags : abdominal, kettlebells
A) Clean and rack [Only the Long Cycle will require a re-clean, but the initial clean for jerks must be polished as well].
B) First dip.
C) The subsequent reversal or "bump".
D) The second dip, to locked out arms and flared lats, braced abdominal wall, and widened base if necessary.
E) Lock the hips and drop the bells into a racked position, reload for rapid fire.
According to Pavel Tsatsouline*, the long cycle is big with Russian fighters. Ju Jitsu clubs in central Russia have instituted kettlebell C&J requirements for belt promotion. Some players must rep out with a pair of 32kg 'bells. No other word for it than nasty. So if a fighter moves from his hips, and all in sport and ballistic weightlifting is channeled through some variation of hip flexion or extension, the spherical nature of the bell and the emphasis on the second dip would make the jerk a logical choice for the combat load of any player. Observe the benefit from each corner of the drill to your sport.
Recovery via Fondling
posted by Scott Andrew Bird
Filed in : Articles
Tags : recovery
Human Movement Terminology
posted by Scott Andrew Bird
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What is a Target?
posted by Scott Andrew Bird
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Attitude and Passion
posted by Scott Andrew Bird
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Off-Road Triathlons: Five Tips for a Faster Off-Road Bike Leg
posted by Scott Andrew Bird
Filed in : Articles
Beast Building III : Mirror Time
posted by Scott Andrew Bird
Filed in : Articles
Corrective Exercise Rehab Report
posted by Scott Andrew Bird
Filed in : Articles
The Heavy Bag (Gimp)
posted by Kira Robert Clarke
Filed in : Articles
This is the most important purchase for your home gym. You will spend countless hours with your gimp - kicking, punching, grappling . . . nuzzling. So, in my opinion, it's worthwhile buying the best quality bag you can afford.
So what sort of bag should you get?
Why Bend Steel?
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : abdominal, bending, grip
Every PR leaves a trophy. It is a truly manly activity, and it is in danger of being a lost art in today's namby-pamby metrosexual American fitness scene. Rest assured there is nothing soft, weak or manicured about destroying steel. My goal is to stop the madness, and restore this destructive science to its proper place in strength and conditioning. Perhaps you believe this is too hardcore for you, the weekend warrior who just wants to be healthy? I hope after reading this you will see there is a place in the bending world for you.
Short bending is one of the greatest ways to build true power and endurance in the lower arms, but its effects are not just experienced in the arms. You will build your chest, shoulders, lats, traps and abs while bending. You will benefit across the whole spectrum from muscle hypertrophy to power to endurance. I will discuss this in detail.
First benefit is to your neural strength: Steel bending is an exceptional way to build your single unit application of tension. What I mean is this - you have to tense and load every muscle in your body, take out all "leakages", brace everything together and direct it through you hands with a sniper's precise angle. If you get sloppy punching on the nails ends, you will hurt yourself. You could possibly punch yourself in the face, roll your hands out of the groove, stab yourself, or any other combination of less desirable outcomes. This activity will turn your wrist to stone. Your ability to direct power will be significantly increased. This will directly carry over to any other strength-skill you currently have. The way I load up to bend a Huge Stainless Steel Bastard is exactly the same feeling as when I load up to pull a max dead, to press a 48kg bell, or to slam an axe through a log. It adds a critical power appliance to your "strength skill tool box".
This increase in strength and power naturally will carry over to an increase in your endurance. Anyone who has bent a nail will tell you the first time they bent it was so tiring. I have watched people sweat bullets bending their first respectable nail. As time goes on you gain huge reserves of power. A personal testament to this level of power for me was October 2007 when I bent 150 60D nails in one hour using the double under (DU) grip. That represented a massive improvement from Jan 2007, when bending 10-15 nails left my hands extremely fatigued.
Let's talk about the muscle growth. Bending is a high tension exercise. Forcing a steel bar to yield requires hundreds of pounds of force, applied for several seconds. A big bend often will take much longer than it would take for a dead lift or squat. Your muscle fibers will get much denser. If you have ever met some one who does a lot of bending, you can not help to notice the density of the forearms, chest, arms and back.
Steel bending builds real confidence. You are doing what should not be done. When you trash a piece that takes hundreds of pounds of force to bend, you can not help to feel good about the achievement. I promise you will tackle your other hobbies, sports and challenges with greater confidence and determination after going all out on a steel bar. Bending can become a powerful implement to develop an individual's mental toughness and pain tolerance. I have witnessed this effect on people from both steel bending and kettlebell lifting.
The Investments III : a look at training the World’s Favorite Muscle Groups
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : abdominal, bands, bending, grip, kettlebells, Old-Time Strength
So I see it every day, in every gym in every country. If you ask the average person if they lift weights, they immediately in their mind jump to the Bench Press and the Curl. Without a doubt the world’s favorite muscle groups to train are the chest and the biceps. And there is nothing wrong with that, no one will ever change it. I am not going ask anyone to abandon the beloved Bench Press or Barbell Curl. I simply want to suggest another exercise to add to your arsenal for the chest and arms. I would like to present a drill I have used for the last few years in my own training.
I do not want to get into the talk about what style of press works best, or best types of resistance for the curl - I will leave that to others. Look around and you see amazing records set in the different press styles - arches, flat, reverse grip, decline, incline - the addition of benching shirts has allowed man to push to the true upper limits of bench press potential. Regardless of someone’s personal opinion of what PL gear does for the lifter - these 750lbs-1,000lbs+ Bench Presses are nothing to sneeze at.
My own training is centered on training movement patterns for increased strength, so I am always looking for ways to make a groove easier or harder to increase performance. I have been limited on my ability to flat press for the last 10 years because of a stupid shoulder injury I incurred when I was 16 years old trying to be the tough guy in a Power House Gym. Looking back it was simply too much teenage posturing and not enough attention to the fine points. I paid my price with interest over the years with that mistake until I discovered the Turkish Get-up and its great rehab potential for the shoulders and upper back - thanks again Steve Maxwell!
Keeping Fit At Any Age
posted by Scott Andrew Bird
Filed in : Articles
, by Etta Clark. Highly recommended.How to Play with Your Balls
posted by Kira Robert Clarke
Filed in : Articles
Tags : conditioning
So you've just purchased your first medicine ball. You've turned your back on the latest fitness trends, gadgets and hi-tech tom-foolery and gone old-school. Now all you need are some killer moves to prime the pump. I got you covered. I've trawled the net for the best ball-tossing, ball-banging goodness out there. Enjoy.
First up, let's visit the Underground Strength Gymnasium and bust out the Combat Complex.
Pretty sweet drill, huh? But there's more to ball-play than a quick toss. Check out Musis89 and his Wall Series.
Yup, that's right - banging is just as satisfying as tossing.
When You're Fatigued, What Gives Out First?
posted by Scott Andrew Bird
Filed in : Articles
... contrary to popular opinion, it is not always the cardio-vascular system that gives out first, it is the respiratory system ...
Very interesting indeed.
Climbing Your Own Personal Everest
posted by Scott Andrew Bird
Filed in : Articles
Get the Most out of Strength Training
posted by Scott Andrew Bird
Filed in : Articles
The Partial Deadlift and Why its Beneficial to Fighters
posted by Scott Andrew Bird
Filed in : Articles
Tags : partial
The Secret to Faster Transitions
posted by Scott Andrew Bird
Filed in : Articles
The Intervening Terror
posted by Scott Andrew Bird
Filed in : Articles
Training Tip : Atlas Stones
posted by Scott Andrew Bird
Filed in : Articles
Tags : strongman
Here is a stone training tip guaranteed to help your athletes transition from conventional training means to non-conventional / strongman training.
You will find your athletes who have been trained primarily trained in deadlifts only, have a hard time stabilizing and adjusting to implements that are not fixed, rigid or lifting in close proximity to their own center of gravity.
The solution? Shorten the range of motion. I just finished a workout with one of my wrestlers who couldn't budge the 160 stone off the ground (at 155 lbs bw), but he can deadlift a lot more than that.
So I lifted the stone on top of one of my tractor tires and had him perform hip extensions for sets of 6-8. This not only conditions his hips and lower back for this position, but also his biceps.
Love it.
The Investments Part II
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : bending, kettlebells, Old-Time Strength
An investment can be defined as something that provides larger return than what is initially placed in it. Successful investors identify high yield return items and focus there.
In the strength and conditioning world, there are people who seem to achieve more by doing less. While every person has their own story and circumstances, there is typically a common thread bonding successful strength athletes and separating them from the mediocre and less than average athletes.
That bond is choice technical drills, text book form, laser focus on the tiniest details, and dedication to the end product.
In part I of this series, I identified two drills which I label as perfect for any strength athlete. I want to continue this trend. I am not going to identify something and say 'this is good for a thrower, but no good for a swimmer'. My goal is share choice drills that apply across the board.
If for some reason you think there is no such thing, I will offer points to warm you up to my methods here. First of all, people need to keep an open mind. By labeling a drill useless, you are closing your mind to potential advantages. The way someone else uses a drill may be of no use to you, but the drill itself can be a gold mine. I will share one example on this : the first man I ever met who deadlifted a lot was a body builder at a Golds Gym in Dearborn Michigan. At the time (I was 14) I did not know anything about lifting. This guy would do sets of 12-20 reps in the deadlift, usually with very little weight. Now with everything I know now 11 years later, I say he was wasting a lot of his time the way he trained, but I also say the dead lift is the best lift in the world. That’s what I am talking about.
So today we will examine two drills for the shoulders that are not really shoulder drills, but total body drills. These are two drills that are very good for all kinds of strength athletes. I am going to show some variations of them as well.
The Transformation of Bartl
posted by Scott Andrew Bird
Filed in : Articles
The Importance of Mobility Training
posted by Scott Andrew Bird
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Designing Your Workouts
posted by Parth Shah
Filed in : Articles
Tags : diet, routine
Step One: Identify your ONE goal.
Yes, it is possible to lose fat and build muscle at the same time. I've been doing it for the past 8 months. In september, I was 158 lbs at 16.5% bodyfat. This month I am 13% bodyfat at 155lbs. Put that into excel, and you get 6 lbs lost and 3lbs gained, or 9 lbs total displacement. Achieved these results simply by eating healthy and training for less than 10 minutes 6 days a week. Now who's too busy to workout? (By the way, before I get any "oh, you're not big enough" talk, I should inform you guys that I'm 5'5" and not a bodybuilder. Just an average kid who's struggled with his weight since childhood.)
But I only did this because I had one more semester left of school and knew I was going to busy. Now my goal is to burn off all my fat and finally get that nice, sinewy, 300-Mf'r look. I want to get in some hours before I start working a boring 9-5 dread job for the next 10 years. Hence my goal for the next few weeks will be to burn as much fat as humanely possible. I will be using two approaches: High Intensity Circuits, and Low-Carb diet.
Step Two: Identify a few other goals that you would LIKE to achieve, but it's ok if you don't.
Honestly, it gets boring and annoying running sprints and doing circuits all the time. I suggest setting some goals that are opposite to your primary goal, just to mix things up. My secondary goal will be two gain or maintain overall strength. Hence, I'll perform one heavy barbell workout approximately once a week.
Advanced Nail Wrapping
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, grip, Old-Time Strength
Nail Bending is not exempt from this monstrous mass of knowledge and information. I know I have learned a ton that has helped me improve my bending technique and performance from guys like Aaron Corcorran, Ben Edwards, and Josh Dale over the last couple of years. Even the methods for wrapping nails for bending have improved and this is what I'd like to focus on with this article.
When I first started competing, wrapping techniques were in the dark ages. In 2003, most people were wrapping nails and bolts with towels. Now think about that - we were all taking a pointed nail or a jagged-edged piece of stock and protecting ourselves from being stabbed by wrapping a cloth towel around the end. Needless to say, each bend that was done, the athlete was taking a chance, risking injury.
At the Strong Arm Tactics contest in January 2004, I wrapped a blue nail cut to 4 inches with a normal green bathroom towel (pictured above). I hit it with the reverse style and almost instantly the end of it popped completely through the towel. The only thing that kept it from going through my hand was the fact that I wrapped the very end of the cut edge with athletic tape. I didn't complete that nail bend - the ends wound up about 2.5 inches apart, if I remember correctly - but if I had, it would have been the shortest blue nail ever bent, tying Rob Vigeant who completed it at the contest.
If I remember correctly, the two Vigeant cousins, who have now moved on to full time arm wrestling as their athletic pursuit, wrapped their nail stock that day with a bank bag, a very resilient material, but very bulky and cumbersome to bend with. It didn't hurt them though - one bent the blue nail I mentioned before and the other put a really nice kink into a red nail, which was a treat to watch.
A kinked red nail was a BIG DEAL back then, and I think two things are the principal reasons for the explosion in red nail benders and other tremendous bending eats these days. One of them is the use of the Double Overhand technique. I go into why the Double Overhand technique is so powerful in my Nail Bending eBook. The other, quite frankly, is wrapping techniques.
Looking back at the memories of early grip contests I competed in, it was just plain silly to wrap a pointed nail or a jagged piece of HRS/CRS stock with just a towel. Talk about ludicrous. But, we didn't really know any better.
Today, it's a different story. Nowadays, people are using leather wraps that are both more effective at completing big impressive bends and at protecting their hands. In fact, it's been probably two years if not longer since I have seen anybody wrap with something besides leather or a combination of leather and something else.
The first person I ever saw wrap with leather is the Terminator, Pat Povilaitis. In 2005 (I believe), I went to the Arnold Classic and participated in that year's Night of Strength, a gathering of Grip athletes where everyone demonstrated feats of strength. There, Pat proceeded to shock the crowd bending reds cut to sub-6 inches time after time. Seeing the best nail bender in the world devour red nails with these new types of wraps was what I believe to be the catalyst for the shift in the Grip world toward using leather wraps when bending nails.
If you're going to start bending nails, bolts, and stock, you need to get yourself some leather. You can get leather at many places. I have gotten good quality leather wraps from three sources.
The first source I got leather from was a vendor on ebay. Smitty bought a welding cloak and we cut it up and got lots of good leather wraps from it. Smitty and I have used these leather wraps for well over 2 years. They've taken a beating and they have some worn spots in them, but they're still good enough to get it done with some serious steel.
I got another set of wraps from John Beatty at Fat Bastard Barbell Company. They are sweet. Even when brand new, they still wrap around the stock tight and get a good hold.
The last type of wraps I have gotten, and what I am currently using, are the wraps from Adam Glass. I am not sure where Adam found these wraps, but they are really nice. You barely feel anything when you use these wraps, and when you do as much grip training as I do, you need to minimize the wear and tear on your hands as much as you can when bending.
For the athletes looking at starting out with nail bending, all I can say is GET YOUR LEATHER NOW. There's no need to risk stabbing yourself with a nail or cutting your hands up with the threads of a bolt. Find a source of leather you like and get a few pairs so that you can be sure you can have fun doing it for a long time, and so you can excel at nail bending.
The most important thing for you to remember when wrapping your attempts with leather is to get them really tight on whatever it is you're bending. Check back next week and I'll show you how to wrap your nails so tight, they'll never slip or shift on you while bending.
For more information about nail bending, check out my Nail Bending eBook. It should answer any questions you have, and if it doesn't then email me.
NAPALM
Check out the newly revamped Diesel Site
Mobility First
posted by Scott Andrew Bird
Filed in : Articles
Mobility focuses on giving back pain-free, highly-energized, quality of movement. Neither cardio nor strength can do this, and actually, they do the opposite: any load bearing movements accumulate damage in connective tissue, including but not limited to, your joints. Without recovering from and compensating for those activities, we accelerate the aging process. And we are as old as our movement - as old as our joints - as old as our connective tissue.
Definitely something to think about.
A Blur of Hands, Spokes and Determination
posted by Scott Andrew Bird
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The Stretch Reflex
posted by Scott Andrew Bird
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The Dark Side of Goals
posted by Scott Andrew Bird
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Top 10 Extreme Vacations
posted by Scott Andrew Bird
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Peripheral Heart Action (PHA)
posted by Scott Andrew Bird
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Using Exercise to Balance the Nervous System
posted by Scott Andrew Bird
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Exercise in the Heat
posted by Scott Andrew Bird
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10 of the Best : Parkour Tutorial Videos
posted by Scott Andrew Bird
Filed in : Articles
Tags : parkour
Fight Geek mentioned yesterday how much he's enjoying the Parkour Tutorial videos (same here, incidentally). Here are a few of my own favourites - 10, to be exact.
Grrls Mother's Day Fitness Wishlist
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : diet, grip, workout clothing
Here's a guide to fitness-related goodies for your Mother, Mommy, Ma or Mum. Even if she hasn't had time to step into rubber-soled shoes in years, there are items here that will make her smile at the thought of flexing again. And if she's as hardcore as the Straight to the Bar team, you've just hit the jackpot.
Happy Mother's Day, Grrrls!
Training, lessons, sessions and classes
What's the second-most precious thing to most mothers? Time to herself. Serve her notice that she's been signed up for one-on-one time with a great personal trainer - general fitness or specialized sport coach (boxing never fails!). Sign her up for ten yoga sessions at the groovy upscale studio you always see advertised. Or if she doesn't have a gym membership, get her a punchcard for ten guest visits, so she can use the gym whenever she wants, without the sales pitch of the trial membership. It's guilt-free time for her to focus on herself, her body and her personal quality of life.
Jogging strollers
Does she have stroller-ready children but no jogging stroller? Sure as taxes, she has jogging stroller envy whenever some perky mother and baby pair in matching designer warm-ups glide by with one. For the top picks, check out Collapsible jogging strollers that go from trunk to trail with ease. This review piece by Sarah Bowen Shea is online at Runners World. (Pictured is Shea's favored Schwinn Joyrider Jogger)
Foodies
Chocolate. You better believe grrrls want chocolate. Chocolate that won't sit in our stomachs during a work out, give us a sugar crash, make us feel fat, guilty, or like we have to brush our teeth. We're talking whole food chocolate. This mind-blowing stuff is made with just cocoa, nuts, dates, maybe a little fruit - stuff like that, and it tastes amazing. I love Labarar's delectable Jocalat bars and the similar Clif Nectar bars.
A blender. As Krista Scott says, generally one has to tread carefully when getting household items for women for romantic occasions, but pair it with a big jug of protein powder and you should be cool. The Kitchen Aid commercial blender is the Cadillac.
And/or a blender bottle - not the kind with a motor, but this innovative and effective low-tech one with a wire whisk-like ball inside.
Boxing Gear
Whether you are a grrrl, or have a sister or daughter, you know that grrls like to hit things. Give her something to beat on besides you. Any grrl will be delighted with the right bag to punch or kick. Check Title Boxing or Everlast for a variety of heavy bags, speed bags, and martial arts bags. If she's into cardio kickboxing, she's probably used to a freestanding bag with a water-filled base.
Everlast Evergel Glove Wraps rock. She can wear them under bag gloves as a convenient and more protective alternative to handwraps, or alone for light bag work, mitts, speed bag, grappling and more.
Then get her a real pair of G&S bag gloves, instead of those cheap ones from the sports store. Twelve ounces should be fine, and they're very helpful in figuring out fit if you call.
Barefoot Parkour
posted by Scott Andrew Bird
Filed in : Articles
Tags : parkour
Back Squats and Overhead Throwers
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip
Q: You don't like back squats for overhead throwers, is this because of anterior instability or some other reason?
A: In a word, yes; anterior stability is so crucial for a pitcher that I’m not tempted to push it. Then again, that’s the short version – and it also assumes that the lifter is using a closer-grip, which mandates more external rotation.
Of course, there's slightly more to it than that; as he explains. Good stuff.
Mobility, Stability and Flexibility
posted by Scott Andrew Bird
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Incorporating Isometrics into the Big Lifts
posted by Scott Andrew Bird
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Tags : deadlift, isometrics
How Does Your Culture Move?
posted by Scott Andrew Bird
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The Weighting Game
posted by Scott Andrew Bird
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Being Breathed Or Barely Breathing?
posted by Scott Andrew Bird
Filed in : Articles
Via Scott Sonnon : Rick Wilson asks a very revealing question regarding breathing during fights. Are you 'being breathed' or 'barely breathing'? Definitely something to think about.
Getting To 'Pain Free'
posted by Scott Andrew Bird
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10 Ways To 'Get Primal'
posted by Scott Andrew Bird
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The Investments, Part I : The Zercher and the Suitcase Deadlift
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : grip, Old-Time Strength
The first part of this series will focus on the move basic to all human movements - picking up things off the ground. Every day you are picking up stuff off the ground. Do not avoid this training. Some people mistakenly believe they will hurt their backs dead lifting, but it is the opposite which is true. Ignore your dead lift and your body will suffer. Often when people hurt themselves picking up things, it was not a heavy object. Often they used bad form, or lifted an awkward object with a rounded or twisted back.
So we will train with two drills, one which uses a slightly rounded back, and one which trains you to resist twisting as you lift.
Meet the Zercher
No one it seems in the world of strength will dispute the zercher's effectiveness and ability to strengthen all the muscles in the body. With that said, this is one of the rarest exercises to find. Right in the category of bent press, continental clean, and two hands anyhow. Very few people train with zerchers, but the ones who do are strong. The basic zercher movement has elements of the dead lift, the good morning, and the squat. You can take it and go steps further and do multiple squats, or do low good mornings. The version I am going to demonstrate is the type of zercher I use 95% of the time.
I use a close stance because I am built to pull like that. If you deadlift Sumo, than I recommend you pull your zerchers sumo. One word on that - watch out for hip pain as you do the stand up portion. A sumo stance is much wider that a power squat stance.
Some of the fine points. Have a full belly of air before you squat to pull. I am bracing my abs and pushing the pressure up in my body. This protects my back from injury. If you want detailed information on bracing, get Pavel’s 'Naked Warrior
Once I place the bar on my leg, I fill my belly again and prepare to stand up. Now this is where it gets hairy for a lot of people. There are a few things that people get too wrapped up in.
Bar position on the arms - the bar should rest in the crook of your elbows. It is acceptable to place it on the meaty part of your forearm, but your arms will fatigue very fast this way. The upper arm should face downward, as in the elbow points down. If your arm is pointing forward, your arms will fatigue very fast. Some people complain of discomfort, but I assure you that will pass as you harden up. I do not think it’s a good idea to use a towel - here is why. If the towel shifts during the lift, you will be very uncomfortable. So just take your time and build up.
Hand position - some people like to clamp their hands together, which is acceptable. Some people like to leave them out (myself included). Let me make a suggestion - try it both ways, once you figure out a method, stick to it. Don’t get too wrapped up on who says what about it.
Doing reps - I stand all the way, and go all the way down to my legs, than place the bar on the floor. I then start from the dead lift as in step one. This is not a lift to rush through, take your time and work for maximum tension and safety. Remember we are training to build strength, and build good habits.
Functional Power Training for Wrestlers
posted by Scott Andrew Bird
Filed in : Articles
Nice (kettlebell) Rack
posted by Scott Andrew Bird
Filed in : Articles
Where to Buy Kettlebells
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
Ready to purchase your first (or next) kettlebell? I've got a guest post up at Fight Geek which just may come in handy - Where to buy kettlebells. Enjoy.
Give Your Workout a Name!
posted by Kira Robert Clarke
Filed in : Articles
Tags : bands, bodyweight, conditioning, interval training
A few years ago, a couple of young dudes I trained with (Muay Thai), wanted to do some extra conditioning work. I offered to take them on a run up Puke Hill on the weekends. After a few nervous side-glances, both of them asked, "Why is it called Puke Hill?" After striking a suitably melodramatic pose, I just smiled and then walked away.
When they finally got to do the run, I noticed three distinct changes to the way they normally trained:
Of course Puke Hill is just a hill. Sure it was steep, and using it for interval-sprints was quite challenging, but what hill sprints aren't challenging? So here's the point of my story: I believe that by simply giving the run a name, my two padawans trained harder, worked together better, and gained a greater sense of individual and shared achievement.
The Modest Little Sphere That Changed The World
posted by Scott Andrew Bird
Filed in : Articles
Qualities of a Good Teacher
posted by Scott Andrew Bird
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Eyesight - the extra 1%
posted by Scott Andrew Bird
Filed in :
This line caught my attention :
"Nothing," Calder pointed out, "can happen on a sports pitch until the eyes have done their work."
A great read.
John Alvino on Fat Loss
posted by Scott Andrew Bird
Filed in : Articles
Sharing the Home Gym
posted by Scott Andrew Bird
Filed in : Articles
Goody's post yesterday (looking at his workout in Jedd's basement) reminded me of just how good it can be to share your home gym. It has all the usual benefits a training partner brings, as well as bringing the other person slightly out of their comfort zone. Always good.
Other benefits :
The Next Level of Core Training - Dynamic Planks
posted by Scott Andrew Bird
Filed in : Articles
Tags : abdominal, core, plank
When you think about the most basic abdominal exercise, the first one that pops into your head is probably planks.
Planks are where a person lays out into a push-up position but instead of being on their outstretched hands, they rest on their forearms. In this position, the athlete or lifter will remain for a specific length of time. If the time exceeds one and a half minutes that is considered pretty good.
The benefits of planks include rehabilitating a back injury, glute activation, developing proficiency for bracing the torso with intra-abdominal pressure and an isometric contraction of the abdominals and developing muscular endurance of the muscles that stabilize, support and engage movements of the torso.
But in accordance with the Principle of Overload and the Laws of Chaos, there is a progression for all resistance training means. Progression of an exercise will increase the difficulty, which increases the demand and work capacity of the lifter and in turn, provides more adaptation and benefits.
So what is the next training progression for planks? Here are some of the most common modifications :
Further unique adaptations can be obtained if we are relentless in our pursuit of our ultimate goal - real world strength. It is this real world strength that is developed not only with fixed, patterned strength training movements, but with random, rapidly adjusted reactive means. This is truer to real life and everyday movements.
Here is the modification that will produce the results we want. The lifter will setup in a conventional plank but with their feet on an elevated box and their forearms on a mini-trampoline.
This is a plank x 10!
It's in the Hands : Increase Your Bodyweight Pistol Strength
posted by Scott Andrew Bird
Filed in : Articles
Descend into the pistol with your palms facing down. The moment you start driving up, extend your wrists and fingers. In other words, tilt your palms back and lift your fingers while pushing forward with your triceps. Do it with tension.
Definitely something to think about.The technique works because the pistol is an exercise in extension and all of your extensor muscles are hooked up to the same loop.
On Freud’s Couch
posted by Scott Andrew Bird
Filed in : Articles
Gymnastics in Advertising : Audi RS6
posted by Scott Andrew Bird
Filed in : Articles
UPDATE 18/09/11 : The video below was available when this post was written, but has since been removed by the user.
Apologies for that.
If you want to make sure you're always kept in the loop when we put new content on this site, subscribe to the RSS feed or grab the weekly Strength & Fitness Newsletter.
cheers,
Scott
Via FlipCatch : one clip from the recent batch of Audi RS6 ads has a nice mix of gymnastic and acrobatic skills. Superb.
The Basics of Grappling
posted by Scott Andrew Bird
Filed in : Articles
Shoulder Range of Motion and Thoracic Mobility
posted by Scott Andrew Bird
Filed in : Articles
Beast Building, Part 1
posted by Scott Andrew Bird
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Progressions for Unbraced Short Steel Bending
posted by Scott Andrew Bird
Filed in : Articles
Tags : bending, grip, Old-Time Strength
Bending nails can result in a lot of positive benefits - increased wrist and hand strength, increased arm, shoulder, chest and lat strength, mental toughness, increased muscle mass of the lower arms, and a truly addictive and rewarding sport/hobby.
All of the following progressions are meant for the bender who is looking for progressive, injury free training. All of my progressions listed are for the bender who bends with minimal padding, such as a single set of IronMind hand pads or thin leather no longer than 4"×8".
NB : Any piece of steel gets roughly 15% harder every time 1/2 inch is removed. Shorter pieces are usually harder than longer pieces of tougher steel IE a 5" CRS 5/16 bar is harder than a 7" Hex steel bar. Piece for piece in the 5/16 sizes is CRS-Hex-Stainless.
Fear Removal (Using the 'Spider Technique')
posted by Scott Andrew Bird
Filed in : Articles
Staying Tight : What to do when your squat suit doesn't quite fit
posted by Scott Andrew Bird
Filed in : Articles
What is Hip Rotation?
posted by Scott Andrew Bird
Filed in : Articles
Glute-Ham Raise Progressions
posted by Scott Andrew Bird
Filed in : Articles
Push-ups giving women a bad rep
posted by Scott Andrew Bird
Filed in : Articles
28 Days, 14 Missions, 1 Ripped Physique
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet, low-carb
If you choose to buy a book of "healthy" recipes, keep these thoughts in mind:1. If the cookbook is for low-fat or "light" cooking, beware of recipes with tons of sugar, sugar-like ingredients, and flour. Sugar and flour are indeed "fat free" but will of course make you fat and wreck your health.
2. If the cookbook is "low carb" beware of calorically dense recipes: lots of butter and other sources of dietary fat. Again, these are low-carb but not necessarily low calorie. Also, some of these books take it too far and can be "veggie-free" which isn't necessary on a low-carb plan.
Good stuff.
7 Reasons to Start Bending Nails
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bending, grip, nails, Old-Time Strength
1. Forearm size
Nail Bending involves a great deal of tension in the hands, wrists and forearms which leads to major forearm muscle development, especially in the extensors of the forearm. Often, forearm work at the gym involves movements like wrist curls and other simple variations. While these exercises bring about results, many times there is a lack of development in the muscles in the back of the forearm. The sustained tension of nail bending causes growth in both the flexor side of the forearm and the extensor side of the forearm, creating an impressive look of balance and control. The top nail benders' forearms resemble the forearms of the top arm wrestlers - marked by thick, rugged and cord-like musculature.
2. Mental and Physical Toughness
Nail bending involves taking a perfectly good nail and twisting it into a shape that makes it completely useless for any of its normal industrial applications. You're doing something that was never meant to be done, and to do this requires you to focus all of your strength and your mental power into the bend. A lack of commitment from either end of the spectrum will end up in your inability to finish up the bend. When you become proficient in harnessing your mind's and your body's power in nail bending, imagine the results you will see in your other lifts or in the sport you play. You'll be unstoppable!
3. Coordination of the Kinetic Chain
Nail bending isn't just an exercise of the lower arms. If you try to bend a nail by tensing only the hands, wrists and forearms, you stand the chance of failing miserably. The best nail benders are able to coordinate the effort of the entire core and torso and radiate this exertion throughout the kinetic chain - from the core, through the torso, into the shoulders and down through their arms, forearms and hands. As I have said many times, you don't bend nails with your hands, you bend them with your entire upper body! This coordination of the kinetic chain will carry over to other lifts, even the bench press, which when done correctly involves major synchronization between all of the musculature in the upper body.
4. Sporting Implement Power and Control
Many sports involve some sort of stick, bat or other implement: baseball, racquetball, tennis, hockey, lacrosse, etc. The strength built from nail bending will translate very well into these sports. You will notice an increase in power resulting in everything from longer drives on the golf course to a stronger back hand on the tennis court. Being selective at the plate will be easier because you'll be able to pull that bat back when you realize that curveball is headed for the dirt, and your slap shots will scare all the goalies you run into on the ice.
5. Impress Your Friends
Nail bending is NOT some form of trickery or slight of hand like magic is. However, it DOES bring about much the same reaction from a crowd. Imagine talking about this new sort of strength training you are doing and when they ask you to show them, you bust out a nail, wrap it in a towel and bend it right before their eyes. How impressive will that be!
6. Get Your Name "Up in Lights"
Nail bending has been growing in popularity exponentially in the last 5 years. There are now two separate certification systems for nail bending. The first to come in existence is the IronMind Red Nail Roster, located HERE.
IronMind, Inc. is one of the pioneers in grip strength products and they offer a variety of nails that athletes can purchase and bend. These "nails" are actually a variety of lengths and diameters of cold rolled steel stock. Their biggest piece is what the call the Red Nail, a 7-inch long, 5/16-inch thick piece of evil. If you bend it using IronMind's wraps into a U-shape in less than a minute, you get your name featured on their certification list. If you click on the link, you'll see that I certified in 2007.
The other major nail bending certification is organized by John Beatty's Fat Bastard Barbell Company.
They feature a host of lists for which one can certify. Their equivalent to the Red Nail is the Bastard Nail. Bend their 7-inch by 5/16-inch stock and you garner the title of Certified Bastard! And that is just the beginning. They also feature lists for bending stainless steel stock (Shiny Bastard) and Hexagonal Stock (Hexabastard) among others!
7. Fun
The best thing about nail bending is that it is good pure fun. You are able to test yourself and see improvement in your technique and strength while seeing increases in confidence and mental edge. You can crank up the music and go for a new personal best. Over the course of time, all of the nails, bolts, and stock you bend can be saved for posterity. You can see how you progressed over the years. One day, you'll be able to tell your grand kids about when you first dominated the 60-penny nail or the grade-5 bolt. And maybe you can even log them onto IronMind.com or FatBastardBarbellCo.com and show them the certifications you were able to acquire.
In short, nail bending is one of the most exciting parts of the sport of Grip Strength. For me, the physical and the mental benefits I have seen from nail bending are outstanding, not to mention the friendships I have made with some of the top nail benders in the United States and around the world. I encourage you to try your hand at nail bending.
Read up on Nail Bending more here at Straight to the Bar and these other excellent resources:
Diesel Nail Bending eBook - The most complete bending reference on the net.
DieselCrew.com - Our site is loaded with information on Nail Bending and Grip Strength
Gripboard.com - This is THE message board for info on anything related to Grip Strength
My Blog - Stay up to date on the goings-on around the Grip World at my Blog.
NAPALM JEDD JOHNSON
How to Build a Squat
posted by Scott Andrew Bird
Filed in : Articles
Bench Shirt Training
posted by Scott Andrew Bird
Filed in : Articles
10 of the Best : Tutorial Videos
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands, DIY, kettlebells
One of the best ways to learn a new skill - whether it's an exercise, or a method for making something - is to watch someone else do it. If they explain the process as well, all the better.
Here are 10 of my favourite tutorial videos; showing various exercises, variations and DIY constructions. Enjoy.
An Impeccable Mind
posted by Scott Andrew Bird
Filed in : Articles
Fined for grunting in the home gym
posted by Scott Andrew Bird
Filed in : Articles
Strength, Skill and Stopping Power
posted by Scott Andrew Bird
Filed in : Articles
10 Challenging Bodyweight Exercises
posted by Scott Andrew Bird
Filed in : Articles
Tags : bodyweight
Training Partners
posted by Kira Robert Clarke
Filed in : Articles
Tags : training
Watching this commercial got me thinking about training partners. Training partners are an essential part of most sports. They provide encouragement, friendly competition, the odd rebuke and of course--help you train the aspects of your sport you can't train by yourself. Or that's what they're supposed to do. Unfortunately, sometimes training partners can prevent progress rather than foster it. So it's important for athletes to be discerning. Over the years I've learned two important lessons about training partners . . .
So what should you be looking for in a training partner? I think there are three must-haves . . .
DIY Gym Gear : How to Make Your Own Clubs
posted by Scott Andrew Bird
Filed in : DIY
Tags : DIY, grip
Clubs are wonderful things. If you've ever tried sledgehammer levering, you'll be familiar with the concept - a heavy, unstable weight held at a distance; and moved under control. Different tool, similar feeling.
Of course, clubs are used for much more than that. For a peek into their history, and to get an idea of how they are used, take a look at these sites :
Making your own clubs
The fun - from my point of view, anyway - also comes from the creation of the equipment. I love being able to use gym gear that I've made; it's a particularly satisfying feeling. When it comes to clubs, the thinking's no different. Here's how to make your own clubs.
The Equipment
Before you head down to the nearest hardware store, consider this : there are two basic techniques for making your own clubs - each with their own parts list. Here are the details.
Filled
The assembly process is fairly straight-forward. Cut a small circle in the base of the club's handle, insert a funnel and slowly fill it with the sand or cement. When the club is almost filled, swing it about a bit to compress the sand/cement at the top.
Remember to plug the hole you've just made (using a plastic-friendly glue).
To make the handle a little less slippery, add some duct tape or the wrap used on cricket bats and tennis rackets. If you made the nunchaku, it's the same stuff.
The final weight of the club can be easily adjusted using ankle weights. Just slip them over the handle and push them up as far as they'll go.
Conditioning Circuit for Combat athletes
posted by Scott Andrew Bird
Filed in : Articles
Examples
In boxing look at Muhammed Ali. Ali is arguably the best fighter ever. He could spar all day long while training for a fight, and this would carry over to his fights. Ali's intense training of long road work, bodyweight calisthenics, and skill work made him what he is, THE BEST! You can also look at 4 time NCAA Wrestling Champion and Gold Medal winner Cael Sanderson. Sanderson never lost a match while in college, why? Sanderson had tremendous skill, but his outstanding conditioning level was a main ingredient of him winning matches day after day. At every wrestling tournament Wrestlers tend to fade because of wrestling multiple times a day for an entire 2-3 day period, but not Sanderson. He looked fresher than any of his opponents, which was because he was in such outstanding shape.
Pressing the kettlebell handle into the palm
posted by Scott Andrew Bird
Filed in : Articles
Another good one from Scott Sonnon; solving one of the more common causes of hand pain from kettlebell training.
That Heel Thing
posted by Scott Andrew Bird
Filed in : Articles
The Iron Maven shares a few thoughts on 'that heel thing' in relation to squatting. Definitely something to think about.
How to use a foam roller
posted by Scott Andrew Bird
Filed in : Articles
Laree Draper takes a brief look at the incredible power of a simple foam roller. A good read.
Cosgrove's Five Ah-Ha! Moments
posted by Scott Andrew Bird
Filed in : Articles
Alwyn Cosgrove shares a handful of epiphanies from his training career. A great read.
Up for a Quickie?
posted by Scott Andrew Bird
Filed in : Articles
Thib takes a look at a few ways to get those forgotten 'mirror muscles' up to scratch. Beginning, of course, with the biceps.
Want Perfect Flow?
posted by Scott Andrew Bird
Filed in : Articles
Tags : yoga
Scott Sonnon posts an excellent essay by Wakil Mushtaq Ali Al Ansari, looking at the historical and practical implications of flow. Definitely one to bookmark.
Making heavier kettlebells
posted by Scott Andrew Bird
Filed in : Articles
Tags : DIY, kettlebells
What does it take to make your kettlebells a little heavier? Quite a bit of work, actually. Much easier just to go and buy them; where possible.
If you're intent on taking the DIY approach, Charlie Allen discusses the way he did his. Very interesting indeed.
Tricking article in Suit Yourself Magazine
posted by Scott Andrew Bird
Filed in : Articles
Via FlipCatch : the current issue of Suit Yourself Magazine takes a brief look at tricking. A good read.
Testing Your VO2 Max
posted by Scott Andrew Bird
Filed in : Articles
I've never really considered tesing my VO2 Max, but this piece by Charlotte (The Great Fitness Experiment) - and her own numbers - may just change that. Very interesting idea.
The Circuit
posted by Matt Potak
Filed in : Articles
Tags : bodyweight
This circuit can be done by anyone, at pretty much anytime, anywhere. Its great for GPP, fat loss, overall conditioning, and will benefit you in any sport you compete in. The circuit is intense, but short and effective.
Start with
* 5-10 burpees (you can do more or less depending on your fitness level)
* 25 Pushups
* 50 Bodyweight Squats
* 25 Leg Lifts or roman twist
* 5-10 Pullups (you can do more or less depending on your fitness level)
Rest for one minute and repeat for 3 more sets. A total of 4 sets
NOTE: If you don't have a pullup bar, then shadow box by doing 1-2 combos for 50 reps
Do 2-3 times a week, and progressively add more reps for all the excercises listed. This will make or break the routine. You must continue to shock your body into performing more work to see more gains. For example go from 10 burpees to 15-20 over the coarse of a few weeks. The key to the circuit is to be INTENSE! Keep your time and strive to break it each time.
Fitness trainer wins age row case
posted by Scott Andrew Bird
Filed in : Articles
Demonstrating that age shouldn't be any barrier to fitness training, 70-year-old Celia Powis has been allowed to continue her work at the Worthing Leisure Centre. Definitely a good thing.
Getting a Handle on Weight Training
posted by Scott Andrew Bird
Filed in : Articles
Dave Whitley notes a short piece in the WSJ on kettlebell training. Great to see.
Stealing From the Pros: Back Training
posted by Scott Andrew Bird
Filed in : Articles
What can natural athletes learn from bodybuilders? Back training for a start. Jimmy Smith investigates.
Making your own gym equipment : DIY Equipment Category
posted by Scott Andrew Bird
Filed in : Articles
Tags : DIY, grip
If you've been reading this site for a while, you've probably noticed that there's a fair bit of home-made equipment on here. To make life easier, I've moved it all into a new 'DIY' category.
Here are a few of my favourites :
As you can see, there's no need to let finances get in the way of a good workout.
Hamstring Training
posted by Scott Andrew Bird
Filed in : Articles
Daniel takes a look at hamstring training. A good read.
Oh Ladies, Time To Start Strength Training...
posted by Kelly Mills
Filed in : Articles
Tags : abdominal, strength
Remember last time I said ladies should lift? Nothing has changed. But some of you may now be saying, "Well, I'd love to start a strength training program, but I have no idea where to start." And others of you might be saying, "Why should I listen to this bitch anyway?" Okay, let's tackle the latter first. I have no idea. But, I mean, you've read this far, so may as well keep going.
Look, I avoided weight training for years. Going to the local gym and putzing around on the little dumbbell curl machine had about zero appeal to me, and though I tried to get into it from time to time, I could never really commit to what felt boring and pointless and much less appealing than staying home and watching bad sitcoms on TV while eating spoonfuls of peanut butter right out of the container. (I suppose my blog in those days could have been called, "Straight to the Jar".) But then I found a style of weight training I loved, namely this kickass combination of plyometric drills and running and jump-rope with technical lifts and cool tricks mixed in for a terrifyingly hard and super fun workout, and I got hooked. I'm not saying that will absolutely work for you, but there's probably something out there involving barbells and exercises that will. Oh, and did I mention that this training also made me lose body fat, get muscle definition, speed up my running, protect my bones, feel super strong and badass, and lift my ass a good inch higher without Spanx? And that I'm not one of those naturally skinny people who can eat anything and look like a rail? That my metabolism is so slow I could probably survive as long as the cockroaches after the nuclear winter wipes out all the food supplies? Just saying.
Numbers That Lie
posted by Tanya Ryno
Filed in : Articles
Before you brag about how much weight you're moving, take a look at how the cable is connected to the stack at your favorite exercise machine. Is the top plate connected to a pulley or a cable? Why? The pulley version makes lifting the weight easier by half. Try a triceps push-down with the two variations of machine and you'll see. So go ahead and use the little white numbers to track your progress, but remember that "40" doesn't necessarily mean "40 pounds."
Addressing Weaknesses in The Squat
posted by Rick Walker, CSCS
Filed in : Favourites
Tags : abdominal, bands, free weights
Bending at the knees first
This is a common problem among many beginning squatters as the lifter is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.
Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward.
However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.
How to fix it
The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.
I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.
Another possible reason for the lifter's inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won't be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!
This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.
Knees come inward on ascent
This is probably the second most common error made by a squatter. The lifter usually descends well, but once they hit depth and attempt to come back up, the knees shoot inward leaving the lifter in an awkward and dangerous position. The reason this happens is usually linked to weak hips. The hips are weak, and therefore the body, in attempt to lift the weight, will draw the knees inward. This places the stress on the stronger quadriceps muscles.
How to fix it
Direct hip work will help immensely, but the lifter also needs to learn how to squat. The quickest way I have corrected this with lifters is to take a min JumpStretch© band, double loop it, and put it around the lifters legs at about knee height while they squat lighter weights. The lifter's goal is to keep the band tight and not let it fall down their legs. This will cause them to focus on proper knee position and really driving the knees out, not only during the ascent, but also during the descent. If you do this often enough, it will become second nature for the lifter to drive his knees out during the squat. I have found this to be most useful during wide stance box squat training. The lifter will be handling a lighter load, 50-60%, and thus can focus on the proper mechanics and keeping the band around their knees tight. Once it becomes second nature, there will be no need for the band.
Direct hip work via handle squats, pull-throughs, kettlebell swings, and belt squats will also help bring the hips up to match the strength of the quadriceps. When doing any type of direct hip work, make sure to really drive the knees out and make a conscious attempt to 'spread the floor' with your feet. Drive your feet hard into and out against the platform to assure proper hip activation.
The benefits of Neutral-Grip Floor Presses
posted by Scott Andrew Bird
Filed in : video
Tags : grip
Via Eric Cressey : this is a very interesting idea - using a neutral grip for floor presses. Definitely worth thinking about.
Interview on the Deadlift with World Champion Christine Neff
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : deadlift, diet, grip, powerlifter
World Champion deadlifter Christine Neff (formerly Rovnak) is one of the few women in the world who can deadlift more than 500 pounds. She has been powerlifting for 11 years and competing on and off for nine. She holds world, national and state powerlifting records in various weightlifting classes in various federations.
And, I'm proud to say, she's my sister.
Stats
Age: 27
Height/weight: 5'11" 192 pounds
Hometown: Coeur d'Alene, ID
Has competed with: WABDL, APA, APF, USAPL, AAU, USPF
Stats: World record 502.6 pound deadlift in 2007 for WABDL in the open women's 198 pound class, signed by Gus Rethwisch.
Bench 315 pounds at 181 assisted, 275 pounds at 181 raw; Squat 440#. For more details on competition history, see bottom.
Did you set out to become a world record holder in this lift?
Not at all. The fact that I hold the world record is still surreal to me. I am one of a few women in the world pulling over 500#, yet I am always surprised when people walk up to me after a competition with compliments and handshakes.
Did this lift come easy to you? How long until you felt competent?
The deadlift HAS always come easier to me than the other lifts. Compared to bench pressing, I have had to train very little to get where I am now. Unfortunately, knowing this has allowed me to be lazy and (give me) the feeling that achievement is constantly just out of my grasp.
Is the deadlift your favorite lift? If so, was it always?
Absolutely. Deadlifting is, in some circles, considered to be the bluecollar lift of the powerlifting world.
During the beginning stages of my competing, I did not deadlift. People are rarely seen training this lift, and a normal gym setting can be an embarrassing place to do it, especially to someone who doesn't know what they are doing. I was somewhat influenced to try it after watching several very strong women pull at the end of our competitions.
It is not as popular, nor can it be as easily influenced by the use of supportive gear. Take benchpressing for example. In the 80s and early 90s men benching in the 500-600 pound range were elite. Somewhere along the line, someone got the idea to change the single-ply bench shirt into scientific armor. We went from having denim then double-denim, to lifters wearing shirts 3x too small for them with 4 inches of stitching across their chest and a split down the back. I read an interview from a girl who benched just below 400 pounds openly admitting that she gets at least half of that from her shirt. Now I watch amateur lifters in the gym spending money on shirts before they even have their true form down, and lifters shattering their forearms in competition because they were not built to support upwards of 800-1000#.
There is a time and place for everything, and whether someone lifts equipped or not is their decision. In many competitions, I too wear a shirt (though drawing the line at a double poly), but feel the deadlift is more raw in form. Deadlift suits cannot add 100# to your pull, and training without a partner is possible. At a competition everyone shows up to watch the bench, but the Lifters are the ones left watching at the end.
Describe your training, and how it differs between on and off-season.
I am a strong believer that heavy lifting is mostly done in the mind. If you allow your body to soften up during "offseason", you take the chance of coming back weaker and less enthusiastic than you would have been if you'd stayed disciplined and focused.
Training the deadlift is different than the other lifts in the sense that overtraining is very easy to do, and for that reason, I do actual deadlifts only leading up to a competition or occasionally on a back night at moderately heavy weights.
If I deadlift every week, I find my body and mind becoming bored. Instead, I focus on working my hips on the sled or by doing squats/hack squats. My grip leaves something to be desired, so I also do forearms and try to keep the rest of my body tight.
About 6-8 weeks from a competition, I will begin doing heavy deadlifts twice a week. On the first night, I use the same form as I would in competition. On the second (about 3 days later), I like to stand on a platform or plates and do hyperextensions. Both nights I do sets 6" above and 6" below the knee from the Smith Machine with weights I normally wouldn't be able to pick off the ground with the intent to work the sticking points and refining my form. Additionally, I move my focus away from arm exercises and anything not directly tied to the deadlift. The last week before competition, I stop deadlifting altogether and give my body time to rest.
Does your philosophical approach to deadlifting differ between the on and off-season?
I am ALWAYS working to shatter my previous records in competition, but I seem to do worse if I train the deadlift every week. My focus is pointed more at keeping everything strong all the time and training the deadlift primarily leading up to a competition.
What goes through your head while you're executing a deadlift?
Clear your head and walk up to the bar like you hate it. Ignore the crowd, and don't look down when you place your hands. Take a deep breath in, bend your knees, and set your hands. Push down with your legs and roll your shoulders while exhaling, pull with all your might. Then try not to pass out.
What are the biggest mistakes you see others make in their deadlifts?
Form is a real killer in the deadlift. Some people are gifted with bull muscle strength and have the ability to pull up great amounts with their knees locked and backs bent. Eventually, however, the increasing amount of weight can cripple the spine. Having a firm stance and utilizing the large muscle groups in the legs and pelvis will allow for steady improvement and keep a body healthier in the long run.
Are the mistakes generally the same between regular lifters and competitors?
I think competitors are less likely to have sloppy form because they can appreciate the lift from a judging point of view. However, there are always a few, both competitors and regular lifters, more concerned about showing off than the gradual climb to core strength. This probably has more to do with individual personality, but does not improve ability to lift in any way and annoys the rest of us in the gym.
What was the best piece of advice you ever got on your deadlift?
My husband Roger, who has taught me almost everything I've talked about so far, told me to relax and stop thinking so much.
I had to learn the hard way that nagging myself to death to do better can be sabotage.
You cannot become discouraged when a particular night in the gym yields less weight than it did the night or week before. Daily activities, diet, and frame of mind directly affect the ability to lift and the more you think about how badly you are doing, the worse you do.
An example of battling my expectations happened just before I broke the world record. I had been out of lifting for too long and became easily discouraged. When I wasn't rapidly progressing, I beat my self up mentally. It had gotten so bad that the last session in the gym before the competition I couldn't even budge 465# off the floor, which was 20# lighter than I'd been lifting the week before!
After getting a firm talking to and taking a week off, the day of competition came. I kept my head clear and allowed my training to take over...then pulled the best numbers of my life.
Adrenaline can do wonders, so don't worry if you haven't pulled what you want to in practice. Training in a family gym, probably listening to music that is not your choice, and being stared at by parents or teenagers that have no idea what you are doing is much different than standing under the lights on a stage covered in sweat and chalk looking out over a crowd.
Still getting his kicks at 75
posted by Scott Andrew Bird
Filed in : Articles
Via MMA Updates : Washington's Tom Sulick Sr is still competing in - and winning - karate tournaments at a spritely 75. Excellent.
Making Your Own Gym Equipment : DIY Balls
posted by Scott Andrew Bird
Filed in : Articles
Tags : DIY, grip, juggling
This month, Run To Win and Straight to the Bar will be looking at the many possibilities when it comes to home-made training equipment. This week, I'll be taking a look at several great conditioning tools - DIY Balls.
Ever tried making your own medicine balls? Stress balls? Juggling balls? Here are a few of my favourites.
Slammable Medicine Balls
These have been made many, many times; the first one I saw was Jim's over at Lean and Hungry Fitness. Jim has the details on the technique, but here's the short version :
There are other combinations of filling that are sometimes used, but this one works well.
Tornado Ball
A while ago Paul Chek and Bryan Walsh wrote about the idea of a Tornado Ball, which is really just a Medicine Ball and a short cord. Once you've made the Medicine Ball above, grab an old bag or hessian sack and try this (video via the Diesel Crew).
Last Two Finger Training - A Key to Success with Hand Grippers
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, grippers, recovery
In the Grip Master's Manual, a book I think anyone interested in grip strength should read, John Brookfield mentions that one of the secrets to closing heavy grippers, especially the IronMind Captains of Crush grippers, is strength in the last two fingers, or the ring and pinky fingers. He says that strength in these two fingers is what finishes off the close when making a big attempt. I fully agree.
After analyzing my performance over the last couple of years in grip contests, I have identified grippers as one of the events I must work on. Aside from other methods I have been using to bring my crush up, I have been supplementing my normal gripper work with lots of focus on the last two fingers.
There is a multitude of ways to work the last two fingers but I want to share some of the things that I have been doing routinely to work on the last two.
One thing that I have been using is the IronMind Tug #5. The IronMind Tugs are shorter-handled torsion-spring grippers that are designed specifically with the last two fingers in mind. I will perform repetitions with the Tug #5 and holds for time, each day I do gripper work. The Tug #5 started out tough for me but after much work on it and probably due to some seasoning, it has gotten rather easy and I am considering buying the next level up in an effort to keep progressing on grippers.
Another tactic I have implemented is called choking. Choking is where you secure the gripper handles down with an object so that they are partially closed. This can be done with a PDA choker, a large washer, or a hose clamp, which is what I use. Hose clamps cost about $1.50 at the hardware store and are a very cheap yet functional option for gripper choking.
I have choked down a #1 Captains of Crush gripper to the point that the handles are parallel.
Then, I invert it, like a Tug, and make attempts to close it with only my last two fingers. I have not yet been able to touch the handles together with my last two fingers, but I am down to about a sixteenth of an inch and if I cheat the handles shut and then remove my off hand, I can hold it nearly closed.
Also, I have been working my last two fingers in a static fashion by pinching together the handles of two sledgehammers.
I normally perform timed holds with this lift, but I also like to pinch and lift the sledges and then swing the handles back and forth, perform figure eights, and twists with the sledges aloft. This is a great finisher to your last two finger training.
Ancestral Human Diet
posted by Scott Andrew Bird
Filed in : Diet and Nutrition
Tags : diet, paleo
Chris points to an interesting piece [76kb, .pdf] on the Ancestral Human Diet; often referred to simply as the 'Paleo Diet'. Wade in.
120,000 Foot Skydive Attempt
posted by Scott Andrew Bird
Filed in : events
Via Uncooped : stuntman Steve Truglia prepares for a 120,000' skydive attempt. To put that height in perspective, only the Space Shuttle flies higher. It's a long way up.
Slight Change To Band Pull-aparts
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands
Shaf notes an interesting tweak to the humble band pull-apart (a great exercise whilst travelling, incidentally) - anchoring one end of the band on an upright. Will definitely be trying that one.
Let's Get Nasty
posted by Scott Andrew Bird
Filed in : Articles
Play with heavy stuff, pack on muscle. Simple concept - great read.
Olympic athletes allowed to blog from Beijing
posted by Scott Andrew Bird
Filed in : Articles
Via Run to Win : ESPN notes that Olympic athletes will now be able to blog during the games in Beijing (with restrictions, of course). Should be good.
How fit are you?
posted by Scott Andrew Bird
Filed in : Articles
Sally points to a great series of benchmarks over at CrossFit Seattle. As you might expect, these are somewhat tougher than the usual fitness magazine fodder. Good stuff.
Kareem Abdul-Jabbar on core fitness
posted by Scott Andrew Bird
Filed in : Articles
Via the Chicago Tribune : Kareem Abdul-Jabbar is writing a series for the LA Times, beginning with a look at the all-important area of core training. A great read.
What Causes Muscular Fatigue?
posted by Scott Andrew Bird
Filed in : Articles
Via Fitness Banter : the New York Times takes a look at Muscle Fatigue - causes and possible treatment. A good read.
Recovery Methods 101 : Hot Yoga, Hot Tubs, and Other Essentials
posted by Scott Andrew Bird
Filed in : Articles
Tags : recovery
Words of wisdom from Dan John. A great read.
The Inch Dumbbell
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip, juggling, Old-Time Strength
Over the past couple of weeks there have been a number of strength feats involving replicas of the Inch Dumbbell. What was the original, and why is it held in such high regard?
Let's take a look at the history of this incredible piece of equipment.
Origins of the Inch Dumbbell
Thomas Inch (1881 - 1963) was a Strongman, Bodybuilder and Circus Performer in the early 20th century. In addition to his time with the iron, he wrote a number of superb books and articles; and is often credited with the introduction of plate-loading barbells and dumbbells to the general public.
For one of his circus shows (around 1897), he had a local ironworks produce four dumbbells for him - weighing 75, 140, 153 and 172 lb. These bells were all manufactured - at Inch's request - with handles somewhat thicker than normal; making them extremely difficult to lift. The lighter bells were given a 2" handle, whilst the 172 (the one that's usually replicated) had a handle almost 2.5" (2.38", to be precise) in diameter.
This exceptionally thick handle is a large part of the bells' enduring appeal.
The Ankle Paradox
posted by Scott Andrew Bird
Filed in : Articles
Ready to build a pair of indestructable ankles? Jimmy Smith offers a few thoughts. A good read.
Leverage lifts: A Reverse Engineering Problem Turned to a Breakthrough in Power
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : grip, kettlebells, Old-Time Strength, tearing
Webster defines Leverage as :
The mechanical advantage or power gained by using a lever
With these lifts, we will work backwards, and take away the advantage gained by using proper levers with a lift.
Look at this monstrous deadlift : perfect feet-knee-hip-back alignment. This lift is going up. If his hips were farther back, or the bar was off his body during the lift, he would have a significant disadvantage to this pull. He is applying proper leverage.
Most of your training should be done in the maximum advantage position. This is almost always the safest position to move the weight, and safe training equals productive training.
Most maximum strength or strength endurance events will require the athlete to achieve perfect leverage over the implement, or the effort will fail. This is clearly evident when you examine sports such as Powerlifting, Olympic lifting, the Kettlebell biathlon and arm wrestling. The problem is most events in life do not allow you to display maximum leverage because the external resistance is fighting you - football, wrestling, arm wrestling; or the size/shape of the object puts you in an awkward position - Strongman events, strength feats such as very short bends or odd objects such as horseshoes or wrenches.
To build power in these positions, you must learn to work with in them. Isometrics Cables, and odd objects such as kettlebells will fill in some gaps. To get an unusual level of strength, you must cross from the familiar to the strange: you must use unusual drills.
During my personal quest to increase my braced bending abilities I began to examine exactly how to generate the most leverage upon different objects. Learning to bend wrenches, tear cards with my arms over head, or pick up heavy clubs led to this conclusion - You have to train outside the 'Safe zone' or proper leverage and position. You have to make the movements awkward, and as you do you will find additional stability.
30 Days Without Weights
posted by Scott Andrew Bird
Filed in : Articles
It seems to happen to everyone at some point - a serious run with the heavy stuff results in a general 'banged up' feeling; often leading to a bit of time off. Over at EliteFTS Matt Potak looks at one of the many ways to slip some bodyweight training into this period. Good stuff.
Turning the aisle into a gym
posted by Scott Andrew Bird
Filed in : Articles
Via Running Down a Dream : Remember the in-flight exercises we mentioned a while back? Infectious diseases specialist Dr Charles Van Der Horst takes that a step further; using the aeroplane's aisle for lunges, push-ups and crunches (followed by a sponge bath using several of the steamed towels). Brilliant.
Grrl's Valentine's Day Wishlist
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : diet, grip, workout clothing
For Valentine's Day, help her be as strong as your love. Here's a guide to goodies for your beloved fitness-oriented girl - ahem, grrrl - that will keep you at the top of her list.
Foodies
Chocolate. You better believe grrrls want chocolate. Chocolate that won't sit in our stomachs during a work out, give us a sugar crash, make us feel fat, guilty, or like we have to brush our teeth. We're talking whole food chocolate. This mind-blowing stuff is made with just cocoa, nuts, dates, maybe a little fruit - stuff like that, and it tastes amazing. I love Labarar's delectable Jocalat bars and the similar Clif Nectar bars.
A blender. As Krista Scott says, generally one has to tread carefully when getting household items for women for romantic occasions, but pair it with a big jug of protein powder and you should be cool. The Kitchen Aid commercial blender is the Cadillac.
And/or a blender bottle - not the kind with a motor, but this innovative and effective low-tech one with a wire whisk-like ball inside.
Boxing Gear
Whether you are a grrrl, or have a sister or daughter, you know that grrls like to hit things. Give her something to beat on besides you. Any grrl will be delighted with the right bag to punch or kick. Check Title Boxing or Everlast for a variety of heavy bags, speed bags, and martial arts bags. If she's into cardio kickboxing, she's probably used to a freestanding bag with a water-filled base.
Everlast Evergel Glove Wraps rock. She can wear them under bag gloves as a convenient and more protective alternative to handwraps, or alone for light bag work, mitts, speed bag, grappling and more.
Then get her a real pair of G&S bag gloves, instead of those cheap ones from the sports store. Twelve ounces should be fine, and they're very helpful in figuring out fit if you call.
Grip Chronicles
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip
The emails are pouring in. It seems everyone is getting excited about building their grip strength these days - and why not? It's fun and it makes sense. The stronger your hands get, the stronger the rest of your lifts will get.
I recently received an email from a fellow named Kurt who wanted some help with his Grip Training Program design. Here it is:
Hey Jedd,
First off, I love the newsletter you guys send out, thanks for all your hard work. I was hoping to get some advice from a Mash Monster. I closed the #2 C.O.C a month ago and just the other day I couldn't close it. I don't what happened. Now, I do work with my hands (Electrician) so I think that might have something to do with it, but since I'm new to grip training here's my grip training work out:
#1 C.O.C 10reps 5sets
Dumbbell Hammer Curls 10sets 5-6reps 35#
Wrist curls w/ 25# Dumbbell ----> TO FAILURE
I drilled a hole in a Closet Rod, put rope through the hole, tied a knot on the Rod side and tie off weights on the other end and twist it up and down. I do this to Failure also
What do you think? I would appreciate any input you have.
Kurt, thanks for the compliments on the newsletter. You are off to a good start with your routine, but I do have some comments I'd like to make.
First off, it is very possible that the intense use of the hands at work is holding you back from significant gains in your grip training. If this is the case, you may want to ditch all of the grip training for a week or two and hit it again when you are well rested. Also, try to find ways to warm up before your shift, stretch throughout your shift, and again when your shift is done. Some sort of analgesic rub (Flexall, Jack's Blue Heat) for the hands and joints might be just what you need to keep your hands feeling good throughout the work day.
Filling in the Holes
posted by Scott Andrew Bird
Filed in : Articles
Ready to fill in the gaps in your training? Over to Josh Henkin.
Strengthening your kettlebell press
posted by Scott Andrew Bird
Filed in : Articles
Steve Reishus offers a couple of interesting thoughts on the subject of strengthening your kettlebell press (especially when you're moving up to a heavier bell). The band kb press (pictured) is definitely a keeper.
Anaerobic exercise leads to HGH
posted by Scott Andrew Bird
Filed in : Articles
Via LAHF : Mark Sisson has another nice post regarding the connection between lactic acid production and Human Growth Hormone. A good read.
Speed of Movement in Training
posted by Scott Andrew Bird
Filed in : Articles
A great article by Steve Reishus - Speed of Movement in Training. A good read.
The 8-Week Calf Blitzkrieg
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury takes a look at calf training. If you're like me, the calves get worked as a by-product of other exercises. Time to give them some direct attention.
Getting started on the Rings
posted by Scott Andrew Bird
Filed in : Articles
Looking to start a little Ring training? Glorious things - love 'em. So does Sally.
Shortness of Breath
posted by Scott Andrew Bird
Filed in : Articles
Via Napalm's Corner : Always seem to be catching your breath? Frank DiMeo explains why.
The road to the Human Flag
posted by Scott Andrew Bird
Filed in : Articles
Jason Kirby is determined to get the Human Flag. Here's a look at how he's doing it. Good stuff.
Is it ever too cold to exercise?
posted by Scott Andrew Bird
Filed in : Articles
Via SCAQ : Not according to the NY Times. Interesting read.
Seven Principles for Better Program Design
posted by Scott Andrew Bird
Filed in : Articles
Over on EliteFTS, Charles Staley takes a look at the Seven Principles for Better Program Design. A good read.
Visualization: It’s not just for Hippies
posted by Scott Andrew Bird
Filed in : Articles
Tags : recovery
Did you ever sit around wishing there was an effective and totally free way to raise your reps per set and pounds per rep? Well, while you were sitting around wasting your time day dreaming you could just as easily have been visualizing your way to a better body. Don’t worry, this isn’t feel good new age spirituality, it is simple mind-body connection. Moreover, this isn’t The Secret (the latest best selling self-help book); visualization is only one of many tools to help you build a better body.
Visualization (or visualisation for our British readers) can be classified based on when it occurs and in what manner it is used. For example, when to employ visualization techniques can be divided into three neat categories: pre-workout, workout, post-workout. Moreover, there are different types of visualization—most notably positive results and mind-muscle connections. Both types should probably be combined in each visualization experience. What I mean is that each time you employ this technique you should visualize both positive results AND attempt to feel the specific muscle group working as it would during the actual exercise.
Pre-workout visualization techniques can be used on the night before a big workout, the morning of, or even on one of those uncomfortable wooden benches in the locker room. Often the most convenient time for visualization is the night before a big workout. Now, don’t worry, this isn’t rocket science. It can be as simple as taking ten to fifteen minutes, while you lay in bed waiting for the sweet pleasures of a long slumber to overtake you, picturing yourself going through the next day’s routine, set-by-set. See yourself lifting more weight for more reps. Whether you want to supply a soundtrack of grunting and clanging weights is up to you.
Using visualization during your workout is also a good idea. For example, next time you are laying on the bench getting ready for the bench press, close your eyes and picture yourself going through the movement with ease. As you picture it in your mind see the bar fully loaded with weight, see your arms pushing the weight up and away from your chest, for as many reps as you intend on completing. Want to take it a step further? As you visualize your impending set, allow your arms to go through the motion for each rep. [Note: This shouldn’t take more than 30 seconds, otherwise your fellow gym goers might be a bit upset about you hogging the equipment.]
For post-workout visualization techniques why not think about muscle growth? Take the night after a big workout and spend ten to fifteen minutes picturing how your muscles work to rebuild. If you need a refresher course you can read up here. Moreover, picture your body morphing from its current state to whatever your physical goals might be. I am guessing many of you will be visualizing a six-pack.
But before I get a bunch of comments about how visualization is a bunch of new-age feel good worthless non-sense allow me to preempt your criticisms. First, how many of you have wasted $100s of dollars on worthless supplements? Well, with visualization there is no price tag. You don’t need a Gold Card at GNC to get a discount off a ridiculously high priced supplement. Instead, it costs nothing to purchase a few minutes each day to use a tool that you come equipped with since birth- your mind. Second, you only need to invest about an hour and a half each week. As you can see, we aren’t talking about changing around your whole schedule- just slipping in ten to fifteen minutes the night before a workout, during a workout, and after your workout.
And even though it should go without saying, I will be sure to reiterate, visualization alone won’t build the body you want. Make sure you use visualization as another tool in what should be a very large and powerful weight loss/muscle building arsenal. Visualization will help you get a bit more out of your current routine, but it won’t substitute for it.
I implore you, give visualization a chance to improve your workouts and your recovery. As always, report your results, positive or negative, in the comments section.
From Brain to Biceps
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury takes a look at the processes inbetween the mind and muscle. A good read.
Do you Work Out or Train?
posted by Scott Andrew Bird
Filed in : Articles
Over to Personal Trainer Joe Sarti.
Non-Cardio Fat Loss
posted by Scott Andrew Bird
Filed in : Articles
Smitty has a good article up on Mens Fitness regarding fat loss the real way - without cardio. Enjoy.
Grip Training on a Limited Budget - Softball Implement
posted by Jedd 'Napalm' Johnson
Filed in : DIY
Tags : grip, Old-Time Strength
There is some outstanding equipment out there to help you build your hand strength to inhuman levels. However, sometimes price tags can intimidate athletes who are just discovering the importance of specialized Grip training.
To benefit those who are just starting out, I am going to periodically post on STTB examples of some of the home-made devices we've come up with over the years at Diesel Crew.
The first device I'd like to introduce is excellent for training open-hand strength. All you need is a ball (preferably a baseball or softball - I use a softball because it is bigger; and the larger the ball, the tougher the lifts will be), duct tape or electrical tape, a threaded eye bolt, and a carabiner or an S-hook.
First, take the ball and wrap the tape around it. Be careful when you apply the tape. If you take your time, you can make the tape very smooth and it will feel almost like lifting a steel object. If you haphazardly wrap the tape around the ball, there will be a texture on the ball that will make lifts easier.
Next, screw the eye bolt into the ball. A baseball or softball is perfect because they are not made out of a hard or dense material. You may need to start the hole with a screwdriver, especially if the bolt is flat at the end. Mine is pointed and it worked itself into the ball pretty easily. Once you have the eye-bolt screwed in, you can attach the S-hook or carabiner. Then, the set-up can easily be attached to a loading pin or other source of resistance.
Here, I am performing a simple deadlift using the implement I described, connected to a loading pin. This implement is extremely versatile and you can attach it to a cable set-up to replace the conventional handle used to perform pull downs, rows, and other lifts with cable stack machines.
Here is a close-up of the Grip I suggest when training with this implement. Keep your hand on the top of the implement, centering your palm on the top of the ball. If your fingers slide down near the bolt, it makes the lift, pull, or row much easier and defeats the purpose of the lift.
You can get a lot of mileage out of this home-made implement. It was originally put together in 2003 and has never worn out. This is something you can stick into your bag and carry with you to the gym for Grip training.
No chalk allowed at your gym? No problem, because chalk on slick tape like this doesn't help you at all anyway.
Any questions on Grip training? Feel free to check out the site: www.DieselCrew.com, and our blogs: http://dieselcrew.blogspot.com & http://napalmjedd.blogspot.com.
Napalm Jedd Johnson
DIY Band Crossover Rig
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : bands, DIY
Bands are great tools for resistance training - flexible, portable, lightweight, inexpensive, infinitely useful. Anchoring them at ground level puts them ready for any number of exercises, and you can fix the the anchor points at your optimum distance for crossover moves, like a customized cable crossover machine. There are so many exercises you can do on your crossover rig - chest press, tricep ext., bicep curls, lat rows - you're limited only by your imagination (and biomechanics).
At my studio, we bolted two rounded garage door handles into the concrete garage floor. They needed to clear more height in order for the handles to fit undernearth easily, so we stacked washers under each end. This works great! And nobody's ever going to move them or block them.
Get the Best out of your Heavy Sessions
posted by Gubernatrix
Filed in : Articles
Tags : grip
Heavy sessions: for many, the highlight of the training week. A session to be approached with both excitement and trepidation. However, it is easy to fall into a routine with heavy sessions, get a bit slap-dash and thereby start to lose some of the benefits. So if your progress has slowed of late, run through this checklist to kickstart your progress once more.
The Explorer
posted by Scott Andrew Bird
Filed in : Articles
Tags : children, history
Kat has a nice piece up at Jen's Gym, which includes the following observation :
In elementary school, I was the only girl who could climb the knotted rope at the fire station, and I did the flexed-arm hang for longer than any girl in the county, they said. I did the hand-over-handle bars until I grew too tall.
(I mention these things because there are kids out there like this right now, and maybe you can spot them and guide them to opportunity. I think adults take kids' playing for granted, especially girls, and can overlook natural inclinations that could blossom with the right environment. So I pass on this tiny flag.)
Definitely something to think about.
16 Ways to Maximize your Glute Ham Raise
posted by Scott Andrew Bird
Filed in : Articles
This is good stuff. Over to Dave Tate.
Applied Nutrigenomics
posted by Scott Andrew Bird
Filed in : Articles
Nutrigenomics (aka nutritional genomics or nutrigenetics) is the fascinating study of how the foods we eat interact with our genes to produce our current health. Dr John Berardi chats to the leader in this branch of nutritional science - Dr Ahmed El-Sohemy. Excellent.
Total Body Workout in 10 Exercises
posted by Greg Schnese
Filed in : Articles
10 exercises to work your entire body! Everyone wants to be fit, in shape and look great. You can have phenomenal results if your workout is efficient and effective. This post provides 10 exercises that target your entire body directly or indirectly. These exercises are considered fundamental and are extremely effective - you'll see great results.
Anaerobic Exercises (Weight Training)
For each pound of muscle you add to your body, it will burn an extra 50 calories per day! Basically, if you can add 2 pounds of muscle, the extra calories your body would burn is roughly the same as running 1 mile. It's like running a mile per day, without doing anything extra!
Here are 10 Total Body Exercises to Develop Muscle Quickly:
Notes on each exercise
These exercises are listed in order of importance. Squatting is one of the best exercises possible. It works your entire lower body and many stabilizing muscles in your core and upper body. Cleaning is an underrated exercise; it's rare to see someone clean at a gym. Don't let that stop you, cleaning is a great total body exercise and builds endurance. The deadlift is a powerhouse exercise and will build your lower body. These exercises are listed at the top because they work muscles from your lower body, which has the most muscle mass. The more muscles you work, the better your results will be.
The bench press is the best exercise for your upper body because it works a lot of muscles. Your chest and arms will be worked as you bench press. The row exercise works your back and should be done on the same days as the bench press. Between benching and rowing you can build a serious upper body.
The arms have smaller muscles than the legs or chest, but should not be ignored. A hammer curl is a basic curl for your biceps. Dips are an excellent exercise for your triceps. By adding weight to your dips you can push your muscles harder, which will give you better results.
The last parts of your body to work are your shoulders, upper back and abs. The overhead press, or military press, is an effective shoulder exercise. You could add a press to your clean to save some time. Overhead pulldowns work the muscles that the overhead press misses. To finish your workout, a set or two of decline abs will do the trick.
NB : These exercises should not all be done on the same day. Break them into a 3/4 day split or incorporate them into your existing workout
These 10 exercises target all of your body's muscles either directly or indirectly. They also target your body's largest muscles so you will see results faster. If you could only do 10 weight lifting exercises, these are the 10 to do!
Now that you have a guide to gain muscle, which will help burn calories, you'll have to focus on cardio workouts.
Combining anaerobic and aerobic exercises is the best way to lose fat and gain muscle. Aerobic exercise + anaerobic exercise = huge results.
Train Your Deadlift For Your Body Type
posted by Scott Andrew Bird
Filed in : Articles
C.S. Sloan has a good article up on Dragon Door - regarding deadlift training. Specifically, how to alter your deadlift training to suit your body type. Good stuff.
The 2008 Fat Loss Roundtable, Part I
posted by Scott Andrew Bird
Filed in : Articles
Tags : low-carb
Is 2008 the year of low carb, low fat or something else entirely? A good read.
Relaxed Tension for Fighters
posted by Scott Andrew Bird
Filed in : Articles
Over on the Dragon Door site, Brian Copeland looks at the importance of mastering the skills of relaxation and tension. A great read.
Ready for Restoration?
posted by Scott Andrew Bird
Filed in : Articles
John Paul Catanzaro explains how. A great read.
Pump Down the Volume
posted by Scott Andrew Bird
Filed in : Articles
Christian Thibaudeau takes a very interesting look at low volume training. A good read.
20 of the Best : 2007
posted by Scott Andrew Bird
Filed in : Articles
Tags : DIY, grip, parkour
It's been a great year here on Straight to the Bar, and here are 20 of my personal favourites.
Enjoy.
Grip Training - Lifting the Inch Replica Dumbbell V - Reducing Rotation
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, thick bar
Most people will find that after a short time of training with the Inch, they will be able to break it off the ground a few inches, but it will soon tear their fingers open and come crashing to the ground. The rotation of the globe-shaped bells is what causes this.
When I first started training with the Inch, I found a few ways to reduce this rotation, so that I could increase the time I was holding the Inch aloft, and these techniques enabled me to eventually be able to pull it to lockout.
One way to defeat the rotation of the bells in the initial portion of the lift is to eliminate it all together by grabbing the bell with two hands. With a hand on either side of the handle, there is no rotation and you can pull it all the way to lockout.
From this position, you can do one of two things, either Fight it or Ride it down.
When you Fight the Inch, you try to hold it at lockout for as long as possible and when the rotation starts again, you try to fight it and hold it there as long as you can until finally it overcomes your holding strength and tears completely out of your hand. This fighting will build your endurance and you will notice that you will become more confident with the Inch in that position and your strength will increase, especially the strength in the tips of your fingers and thumb as you try to dig your finger and thumb tips into the handle. The feeling you get after several Fight attempts is a peculiar one. Not much will stress the fingertips like a thick dumbbell ripping out of your grip.
The other option is to Ride it down. This one isn't so hard on your fingertips. Instead of battling at lockout until it tears out of your fingers, you will pull the inch to lockout and then glide down with it as it rips out of your hand.
Normally in my training, I will perform three sets of three sets in the Fighting version of these pulls. By then my fingers feel pretty worn out, so then I move on to the Riding version. I can perform several more sets of three per hand in the Riding version. I usually do the Fight attempts alone with no other grip training going on. Then when I begin to tire, I shift to the Rides and since they are not as hard on the fingers, I might also throw in some other grip training like a wrist or thumb exercise.
Using the Nintendo Wii for Weight Loss
posted by Scott Andrew Bird
Filed in : Articles
The Science of Sport takes a look at claims being touted by console manufacturers (particularly the aura surrounding the Wii), and who's making them. A good read.
And the toughest sport is ...
posted by Scott Andrew Bird
Filed in : Articles
Via The Chalk Bucket : The toughest sport in the world? Boxing. According to ESPN, at least.
Jesse Marunde (1979-2007)
posted by Scott Andrew Bird
Filed in : Articles
Rick points to a good piece over on ESPN looking at the life - and tragic passing - of Strongman Jesse Marunde. An incredible guy.
DIY Hanging Handles, Psuedo "Rings"
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : DIY, rings
For the gym that has everything, and for the space that has nothing but could become training space for a tool that gives great bang for the buck and takes up modest space: handles on chains, staple equipment for me.
Most exercises that involve body suspension are situated in stable structures - pull-ups, chin-ups, dips, that kind of thing. There are also bodyweight exercises situated in stable structures which could become suspension activities with the right structure - push-ups, inverse flys, scapular retraction and depression exercises.
When these exercises are performed correctly in unstable environments, the benefits are exponential. The direct demand and load are increased, plus the instability introduces new angles of force and makes new demands on both large and very small muscle groups. By nature, core strength must develop in order to perform, and overall muscular coordination must develop as well.
Enter handles hung on chains. These are more versatile than their more glamorous cousin - the rings - because they can easily be adjusted into every possibly degree of proximity to one another, and their level of suspension from the floor can easily be manipulated as well. They're not just fixed into a ceiling beam for time immemorial. You can move them as often as you like, even during a work out.
You'll need either one 6' length of chain or two 3' lengths of chain just heavy enough to support your bodyweight (which means they can be surprisingly thin, thanks to modern chain technology), four to six carabiners, and two handles.
You have some selection to decide on with handles. While they'll likely be flat rods across your palm, you can choose whether to have square, round or strap tops. I prefer the kind in which the handle rolls freely over a strap loop; they're the most unstable, lightweight, and inexpensive.
The Man's Just Too Strong For Words
posted by Scott Andrew Bird
Filed in : Articles
Tom points to a nice piece on champion bodybuilder John Grimek. A good read.
Glute-Ham Raise Progressions
posted by Scott Andrew Bird
Filed in : Articles
Mike Robertson shares a couple of brief thoughts on the progression to sets of unassisted GHRs. Definitely something to think about.
IAAF Says 'no' to Pistorius
posted by Scott Andrew Bird
Filed in : Articles
Of course, there's a little more to it than that. The Science of Sport takes a look at this unusual situation.
A good read.
Levator Scapulae stretch
posted by Scott Andrew Bird
Filed in : Articles
Stiff neck? Sore shoulders? Try this Levator Scapulae stretch, courtesy Eric Cressey.
Love the description :
To stretch the right levator scapulae, put your right hand behind your back as if you’re getting handcuffed, then look down toward your left foot while pulling your head in that same direction with the left hand. You’ll feel a stretch along the right side of the back of your neck.
And yes, it works.
The boys are back in town : the A-Team Movie
posted by Scott Andrew Bird
Filed in : Articles
The long-rumoured A-Team movie is finally in pre-production. Love it.
Taking Advantage of Your Location : The Home Gym
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands, grip, home gym, kettlebells
In this series Blaine and I will be looking at just some of the ways to take advantage of your location when it comes to working out. No matter what your idea of 'working out' is, there are several things you can do right where you are.
Of all the places I work out, the Home Gym is by far my favourite. Always there, ready for action whenever I get the chance. Today I'll take a brief look at the contents of my own home gym, a few things I'd like to add and the many reasons this is such a great location for training.
My own home gym - what's in it?
The home gym setup I've been using for several years now hasn't changed all that much (despite having moved house quite a few times), and includes :
A few things I'd like to add
Naturally, there are quite a few things I'd love to add to the above list (if space and money were unlimited, of course) :
The Importance of Perfect Reps - Part Two
posted by Chuck Halbakken
Filed in : Articles
Tags : grip
In part one, I discussed the SAID principle, the three stages of motor learning, and the four elements of efficiency. Now it's time to take this knowledge and turn it into perfect reps. Bear in mind, I cannot cover every example, for every exercise in every sport, so I will give examples from different sports on each point.
The first thing to decide is; what is the purpose of the exercise? What is the target? Neural warm up? Dynamic joint mobility? Brute strength? Explosive Strength? Strength Endurance? Sport Specific? Once the target has been identified, pick the BEST exercise to meet your goal. You are about to make a time investment in your training, choose wisely, and always go for the greatest return on your time investment. This is the most common mistake I see as a trainer, clients ask; what do you think of this exercise, "It really kicks my butt"? Isn't it great? My question is always the same, what is the target? Are you accomplishing your goals?
The second point is mental, are you present? You have to have total concentration and be fully engaged in the exercise to get optimum results. Remember your time investment! Stop thinking about anything except what you are doing. I don't want to rant, but this needs to be said. I don't think as a society, we are more prone to ADD than in previous years, I simply believe that we multi-task so frequently and rarely focus on one task at a time that we have lost the skill to focus, and are really good at the multi-tasking (SAID principle). Go to a "mainstream" gym and watch people "doing cardio" on a treadmill, listening to music on an ipod, and watching the news on CNN, all while reading a newspaper. I rest my case, end of rant.
Now that you have chosen the best exercise, do you know how the correct form should look and feel? Do you know how to perform the movement correctly? If you do, great, have someone qualified coach you through the movement, and you are off to a great start. If this is the case, take advantage of it. If you don't, you need to hire someone qualified to teach the movement. Don't just hire a personal trainer; hire a trainer or coach with competence in the exercises you want to execute. Check the trainer's testimonials; are the clients saying how nice they are, or are they bragging about the results they realized from the training. Look for comments like, he/she insists on precise technique, I have never seen results like this so fast & etc. If all else fails, you can buy a DVD and film yourself to see how you compare. The main problem is that DVD's are not interactive. Keep your reps low to avoid "grooving" a poor movement. Remember, you are looking for perfect reps.
At this point, you need to keep your reps low as you are in the cognitive phase of motor learning which requires much more thought for the movement, it is more fatiguing because you not only have to "think" your way through every move, you are probably not maintaining dynamic postural alignment, breathing correctly, and are probably carrying too much tension, In other words you are not moving efficiently. So keep your reps low, rest for three or four minutes between sets, and use a fairly light weight, gripper, etc. If you are a runner, keep your relative distances short.
For example sprint @ 60% for 50 meters, not 100% for 200 meters, or run at 60% for 4 miles, not 100% for 15 miles. WORK on FORM, this should be your focus at this time. It may not be the most fun, but this is necessary to improve. You will notice, the people who are fond of saying, "good enough" are the athletes who typically do not improve. If you want to improve in any skill, you must work to improve your weak areas more than you work on your strengths. Remember, you are learning a new skill, are cognitive in the new skill, and if you lose concentration/focus you will revert to whatever movement you are autonomous, and I'm thinking that you are not changing the movement because it was perfect. I will finish-up with part three next week.
Train smart
Stay safe
Remember...."Everything is a choice"
Chuck Halbakken
Level Four Z-Health Professional
www.F2STRENGTH.com
Grip Training - Lifting the Inch Replica Dumbbell IV
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : bands, grip
This time, I'd like to discuss varying the distance we pull the implements. There is a correlation between how long (time) the effort will last and how far (distance) you will have to pull the implement in order to deadlift it from the floor to the fully locked out position. For me, this distance is about 2.5 feet. The time will vary depending on how I am feeling on the given day, but for me, it takes bout 1 full second to pull the inch to lockout.
In order to effectively train to lift the inch from the floor to lockout, your training should reflect that distance.
Loadable Dumbbells and Shot Loadable Trainers
A loadable dumbbell is excellent for replicating the distance you have to pull the Inch. Load the dumbbell with 25-pound plates in order to most accurately replicate the height of the dumbbell at the starting point on the floor. As you can see, the handle sits at nearly the same height when the dumbbell is loaded with 25's. If you load it with 35's or 45's the handle will sit higher, and the length of your pull will be shorter.
Loading 25's instead of the larger plates also ensures that the edges of the plates will not brush against your forearm as the implement tilts when you lift. Called bracing, this leaning of the weight will make the lift easier and make the effectiveness of the lift reduced.
Shot-loadable Inch Trainers
Shot-loadable Inch Trainers will also accurately imitate the pull length of the Inch Dumbbell, because their size and shape is patterned very closely after the design of the original Inch Dumbbell. They do fall somewhat short on the complete simulation of the lift however, because the shot tends to settle and not move when you lift the implement. Because the implement does not try to spin out of your hand, you do not get an accurate display of the grip-ripping action that the Inch Dumbbell creates.
Rolling Thunder
The pull distance is one way the Rolling Thunder falls short for training to lift the Inch Dumbbell. The path over which one pulls the Rolling Thunder is abbreviated in comparison to a lift on the Inch Dumbbell, a loadable dumbbell or a shot loadable replica. When lifting the Rolling Thunder, you start in a nearly locked out position. In contrast, the starting position for lifting the Inch Dumbbell is bent over. While the stimulus you get from the handle is fairly accurate due to its large size and its rotating nature, the duration of effort over the distance is just not there.
This is not to say that the Rolling Thunder should not be used as a method for training to lift the Inch Dumbbell. You can easily modify the kinetics of the Rolling Thunder lift so that it more closely resembles the pulling path of the Inch Dumbbell.
One thing you can do to change the Rolling Thunder lift is to reduce the length of the loading pin you use, or completely eliminate it altogether. Now, your starting position will be much lower and the path you pull to lockout will be much longer.
You can make the starting position in the Rolling Thunder lift very low by stringing a chain through the center hole of the plates and locking it in place with an empty dumbbell handle on the bottom and a spare nail through the top. The v-shaped bottom of the Rolling Thunder will go between the two lengths of chain and beneath the nail.
Using a non-rigid loading device like the chain will bring about more movement and sway in the lift, which can also help you get used to the Inch Dumbbell trying to rip out of your grasp. The Rolling Thunder alone does this somewhat, but the action is more controlled than the Inch Dumbbell itself.
Crossfit London Ring Training
posted by Scott Andrew Bird
Filed in : Articles
Tags : rings
Via the Ringtraining newsletter : Crossfit London's Andrew Stemler takes a detailed look at how they use Rings in their training. A good read.
NB : The 'Easy Ring Training' PDF (linked in the article) is also well worth a look. Enjoy.
Eliminating the Lug Nuts: How to Find a Good Trainer
posted by John Kaiser
Filed in : Articles
Tags : Personal Training
Finding a good personal trainer can be about as much of a hassle (not to mention almost as expensive) as buying a new car. Too often people decide with their wallet, their eyes, or their apathy and end up with a trainer unfit for man or beast. So how do you find the right trainer for you? Well, it is easier than you think. With a little thought, the right assumptions, and a few questions for your potential trainer, you can vastly increase your chances of signing up with a good personal trainer.
Can I Have the Burger with the Rat Feces? You wouldn't go to a restaurant with an inspection placard that showed a score of 20%, would you? Well, go with an uncertified trainer and you can't even expect that his mental muscle has ever been exercised even to the most minimum level required by certification programs. It would be like walking into a restaurant with NO inspection score, and you can only guess how disgusting the back room is--and trust me, it is usually worse back there than you could ever expect.
So brush up on your certification programs. A short list of respected certification programs includes: ISSA, NASM, ACSM, NSCA, AFFA, and ACE. Be sure to see your trainer's certification during the initial interview. And DON'T fall for the "I am working toward my certification" line. There are plenty of certified trainers out there. While he might be a great guy, there is no need to take chances with your money and your body.
Kick the Tires. Most people find trainers through their gym- this tip applies especially to them. Never sign up with a trainer on the same day you get your gym membership! Take some time and work out by yourself, keep an eye on the various trainers and their clients. How do they treat their clients? Are all their clients doing the exact same workout? Does he disappear during his trainees workouts for long periods of time? Does she spend most of the session talking to other trainers? These are just some of the things to look out for.
Also, if your gym offers FREE training sessions take full advantage of them. Moreover, try to train with as many different trainers during that period as possible--consider it a test drive.
Open up Your Wallet. This isn't Let's Make a Deal, trainers offer a valuable service and a good trainer earns his weight in gold. Any trainer that you can pay pennies on the dollar probably isn't all that good. So how do you know you're getting a good price?
First, there is always room to bargain a little. The first price they quote you is almost always negotiable. And even if it isn't, trainers will often throw in multiple free sessions to get you to sign up.
Second, if you are paying less than $25 per session, be worried. A fair price for a trainer ranges from $30 to $90- depending on their certification, experience, and the cost of living where you reside. So adjust the figures accordingly (i.e. if you live in New York expect to pay more).
Third, be sure you know your trainer's policy on cancelled sessions and refunds. This can be the source of much dispute and anger later, so better to get it out of the way now.
A Good Trainer is worth the Price
Phoenix Theory
posted by Scott Andrew Bird
Filed in : Articles
Ready for physical transformation? Chris Shugart tells the story. A good read.
Innoculate yourself against DOMS
posted by Scott Andrew Bird
Filed in : Articles
Just noticed an interesting snippet over on Shaf's Corner - innoculating yourself against DOMS. Tabata work is great.
Boyer Coe on Arthur Jones
posted by Scott Andrew Bird
Filed in : Articles
Via Physical Strategies : Boyer Coe on Arthur Jones [1.2mb, .pdf]. A good read.
The benefit of backward rep counting
posted by Scott Andrew Bird
Filed in : Articles
Charles Poliquin's Questions of Strength column always contains some excellent tips. One of the snippets in the December piece concerns the value of counting reps in reverse.
In short - it makes it easier to focus on the task at hand, and there's much less in the way of negative self-talk. Nice one.
5 of the best exercises for all-round strength
posted by Gubernatrix
Filed in : Articles
Tags : grip
There's more to all-round strength than just lifting a heavy barbell - although that's pretty important too. All-round strength is about being able to lift heavy, explosively and using the whole body.
All-round strength means a strong core and a strong grip, as well as a strong arm. If your leg press is out of this world but you can't do a pull-up with your own bodyweight, how strong are you really?
There are plenty of ways to get strong. Here are five of the best!
Deadlift
Performed with good form, this exercise will make you uber-strong. It will train back, legs, shoulders, core and grip. It also takes your central nervous system out for a sprint round the block! A good deadlift has a crossover effect on all your other exercises. This will probably be your heaviest lift, a real test of maximal strength.Snatch
This exercise is all about moving a heavy weight from the floor to above your head at speed. It requires real mastery of your body: balance, control and explosive power. If you've never tried it before, the one-arm dumbbell version is relatively easy to learn compared to the two-handed barbell version. This lift is unlike anything else out there. It will make you feel like a god or goddess of power!Pull-up
The ultimate test of bodyweight strength. It is amazing how many dedicated bench pressers cannot manage this exercise. Use a towel or ropes to make it harder and get even more grip training in.Sandbag clean and press
The sandbag version of the clean and press is more challenging than using a barbell or dumbbell. It's all very well lifting cleanly and clinically in the gym - can you also handle a weight that is awkward, unstable and difficult even to get hold of? Another great grip trainer to boot. Who needs hand grippers?!Sled push
Pushing a heavy sled is a full body workout. Legs, posterior chain, core, shoulders are all put through the mill, not to mention the cardiovascular system. This is Mike Boyle's answer to the question 'if you could only do one exercise, what would it be?'Which are your favourite exercises for all-round strength? While you're thinking about it, here's Eva T in an impressive display of strength!
Taking Advantage of Your Location : At Last - Some Real Outdoor Space
posted by Scott Andrew Bird
Filed in : Articles
Tags : climbing, DIY, kettlebells, Old-Time Strength, sandpit, tearing
In this series Blaine and I will be looking at just some of the ways to take advantage of your location when it comes to working out. No matter what your idea of 'working out' is, there are several things you can do right where you are.
To kick things off, I'll be taking a peek at something which many of us can put to good use - a bit of outdoor space.
In 2005 I moved from Glasgow, Scotland to Sydney, Australia. I've done a fair bit of travelling over the years, so the logistics of shifting from one place to another weren't much of a problem (aside from the paperwork at customs, but that's another story).
What did stand out, however, was the big difference in the way I worked out. This consisted of :
Through this experience I noted many things (including the fact that it would've been cheaper, quicker and easier to sell everything first and buy it again in Sydney). Today, however, I'll just be looking at one of them - the things you can do with a yard.
How big is the yard?
When I first arrived in Sydney, I stayed at my parents' house whilst looking for something a little more permanent. The house sits on a 1/4 acre block, which was pretty typical here at the time it was built (early 1970s).
This is roughly broken up into thirds, with a third each for front, house and back yards. Easily enough for a bit of football, a game of cricket and a dip in the kidney-shaped swimming pool. It's a great set-up.
Time for some serious outdoor workouts
This space immediately lends itself to outdoor training. This has included :
Plenty of kettlebell training : although there's no real reason why kettlebell training can't be performed indoors, the ceiling height here means it's definitely an outdoor pursuit. Especially when it comes to kettlebell snatches.
NB : I haven't yet tried this, but the idea of kettlebell training in the pool is definitely on the cards. Once summer really gets underway, of course.
Sandbag work : again, this could be done indoors. However, there's always the feeling that one of these days a sandbag will burst, and, well, I'd rather be outside when it does.
Farmers' walks : I usually perform these with heavily-laden dumbbells, although I'm tempted to construct something a little more like this. The hardest part? Carrying them back into the house following a dumbbell Inman Mile. Love it.
Odd objects : no matter how hard you try, there's no way to drop something like an anvil without making a dent in the ground. I'd rather have a hole in the dirt than broken floorboards.
I also like lifting things that are already outside, such as the various stones, bags and machinery around the yard. Good fun.
Dynamic Sledge Warm Up
posted by Scott Andrew Bird
Filed in : Articles
It's definitely the right time of year here to do some outdoor sledgehammer work. Here's a great way to begin things - Jim Smith's Dynamic Sledge Warm Up [568kb, .pdf]. Superb.
The Importance of Perfect Reps - Part One
posted by Chuck Halbakken
Filed in : Articles
Tags : form, routine
"Practice makes perfect", it's a common expression that's WRONG. A much more accurate expression would be "Perfect practice makes perfect" think I'm splitting hairs? Why are you practicing? To get better, stronger, or faster at your chosen sport.
In the study of human physiology there is something called the SAID principle.
The acronym SAID means Specific Adaptation to Imposed Demand. In simple terms you will get good at whatever you practice, sounds great doesn't it? Unfortunately this also means that if you practice something poorly, you will get really good at the poor movement. To more accurately understand the SAID principle you need to insert the words always, and exactly. A better definition of SAID is the body always specifically adapts exactly to the imposed demand. To make matters better/worse it takes about ten good reps to correct one bad rep.
To fully understand the importance of "perfect" reps you need to have a basic understanding of motor learning. There are three "stages" of motor learning, cognitive, associative, and autonomous. The cognitive (beginner, mechanical) stage of learning is approximately the first thousand reps you perform. The associative (intermediate, more neural connections) stage is reps one thousand to ten thousand. The autonomous (elite) stage takes between one hundred thousand and three hundred thousand reps, or roughly three hours a day for ten years of quality reps.
Still doing cruches?
posted by Scott Andrew Bird
Filed in : Articles
Tags : abdominal
After watching Steve Cotter's superb Encyclopedia of Kettlebell Lifting DVDs, Jason is again questioning the value of the humble abdominal crunch. I have to say, I agree entirely.
Grip Training - Lifting the Inch Replica Dumbbell III
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, thick bar
Now that we have an understanding of some of the quality implements out there that we can use to train to lift the Inch Replica Dumbbell, we need to think about how we can use them to make sure we get the most out of them in our time training with them. The following tactics can be used for a thick loadable dumbbell or a Rolling Thunder Revolving Deadlift Handle, both of which I covered in my previous article.
Max Attempts
Probably one of the simplest strategies for trying to work your way toward lifting the Inch is Max Attempts. This involves loading the implements up with a poundage that is close to the 1 RM (one repetition maximum), or the heaviest weight you can perform for a full repetition.
I like this method because I can monitor my progress well with it. If every week you are able to add weight to the implement, then your grip is getting stronger with that implement and eventually you will be strong enough to lift the Inch Dumbbell, especially if the implement you are training with closely resembles the shape, handle size, handle texture, and grip-ripping action that the Inch Dumbbell has.
While you may see gains every single week at the beginning of a program, it is probably more realistic to expect to see some weeks where you improve, others where you stay the same, and still others where you are not able to lift as much as you have lifted previously. Grip training is just like any other type of lifting. Depending on your current health, nutritional state, level of rest and recuperation and other factors, you will feel and perform differently on any given day.
The important thing to remember is when you are feeling good, strive for the PR, or personal record. But if you are not feeling it that day, don't just give up. I think the effort that you are willing to put forth on your weaker training days is what makes the difference in the end. If I stopped my gripping routine every time I realized that my hands weren't feeling the best, I would almost never do a full grip routine. Since I train grip 4 or 5 times a week, my hands rarely feel fresh. I have to force the blood into my hands sometimes to get them to warm up. I have to work thick bar the day after I just worked pinch, so my thumbs often feel weary and feeble. I have to give myself deep-tissue massage in between sets to keep the muscles from cramping up. I know that my hands are just not going to feel well sometimes, but I also know the time I put in on those days is what is going to get me to first place at a contest or is going to get me that next gripper certification, or next completed feat of strength.
When you are feeling good, take advantage of it and try to tack on more weight. Go for the heaviest possible weight you can pull. This may mean you will have to try micro-loading.
Micro-loading is where you add small weights to the implement, weights that might weigh only a pound or so. Most of the time, the smallest weight a gym will have is a 2.5 pound plate (in the U.S.) but there are companies that sell smaller plates. A consistent supporter of the Gripboard, PDA sells Fractional Plates .Click to read more about what they offer.
Fractional plates allow you to work toward making finer gains. Instead of having to jump up 5 pounds by throwing a 2.5 on each side, you can put a 1-pounder on each side and go for a 2-pound PR!
When I want to micro-load, I sometimes use magnets. The magnets I use are called cow magnets. As some of you may know, cows will try to eat just about everything. They wander around the pasture gobbling up grass, but also end up chewing up pieces of metal. Coat hangers, bolts, screws, nuts and other strange pieces of metal have been found in the stomachs of cows, so some farmers purposely feed them magnets in order to attract the shavings from these pieces of metal in their stomachs. These magnets weigh a little more than a pound apiece and work great for micro-loading. I place one on each side of the dumbbell and lift!
Repetitions
You can build the endurance in yours hands by performing repetitions with your thick-handle implements. I will discuss two different ways to do this.
Slow Method
In order to consistently pull big weights, you must work near your 1 RM (One Repetition Maximum) and pull them over and over. Due to the nature of the weights being attempted, the pulls are going to be slow, almost a grinding pace, and that is why this is called the Slow Method.
This method involves placing as secure of a grip as possible on the implement prior to lifting. You should be very deliberate about how you place your hand and make sure it is in the optimal position every time. Take your time, get your grip right and perform good, full repetitions.
When I use this technique, I know I am doing it right when my entire hand feels worn out - fingers, thumb, palm and wrist. I stretch my hand around the handle and grip as tight as I can. I pretend my hands are like eagle talons trying to snap through a branch, and then pull until I can perform no more repetitions. Once I hit that point, I switch hands. Usually when I set the implement down, my grip has slipped a bit, or the contact with the floor has shaken the implement loose, so after I set the implement down, I normally take my hand off and the re-set my grip.
Quick Method
It's fundamental that if you constantly work close to your 1 RM, that you can burn yourself out, and possibly cause injury, so I also incorporate a quicker form of repetition method in my thick bar training.
With the quick method, the grip you apply is not going to be optimal. Instead of setting your grip on the implement with care and detail, you will just bend down and pull it the instant you contact the gripping surface.
This method is very ballistic in nature and teaches you to initiate as much of your strength as possible on the implement in a very short time span.
When I train with this technique, I feel it most in my finger tips and in the thumb. I think the reason for this is because I am not able to apply my calculated hand-wrapping technique and thus the weakest areas of the hand (fingertips & thumb) end up doing the most work to keep the dumbbell from slipping out of the grasp. After several sets, my hands are worn out.
The Cure for the Common Rep
posted by Scott Andrew Bird
Filed in : Articles
You’ve been going to the gym for what seems like forever. The cute girl at the fitness shake stand knows you by your first name; the lug nut at the main desk doesn’t even bother checking your ID anymore; and the jack*ss who spends eight hours a day, every day, in the gym knows by now that you don’t want his unsolicited advice on how to properly perform each movement. Yet, in all that time you’ve never done anything different from the regular old run of the mill repetition. You begin with the weight at the bottom of the range of motion, you lift it as far as you can and then lower back it to the starting position—over and over and over again. Isn’t it time for a change?
Well, this might surprise you, but there are at least half a dozen variations on the common repetition. Each of these variations can add much needed diversity to your fitness arsenal. This isn’t intended to be an exhaustive list, but it is a good starting point. Over the next month or two I will look at each of these types of repetitions in more detailed reviews, but for now, enjoy the highlights.
Negatives- Although negatives are usually considered the ugly step sister of the positive rep, they offer considerable benefits when used individually. Consider this, your negative range of motion is usually 20-30% stronger than your positive range. For example, if your one rep max for bench press is 100lbs, you can perform negatives with anywhere from 120-130lbs. Why is this important? Because negatives allow you to stimulate your muscles to an even greater degree, bypassing the weak link in your repetition- the positive motion.
There are a few keys to a good negative repetition. First, you need a good training partner. Trust me, you don’t want to try these by yourself. Second, make sure that the weight is heavy enough that you can’t perform a single unaided rep with it, but not so heavy as to keep you from lowering the bar in a controlled manner. Take anywhere from 6 to 12 seconds to lower the bar from the top of the range of motion to the bottom. Many trainers who recommend using negatives recommend using no more than 2 – 3 reps per exercise since they are quite taxing on your muscles.
For more info check out the following links: A Primer on Eccentric [Negative] Reps, Think Negative, Think Negative to Grow.
Static Contraction- Beware, these appear easier than they really are. The static position is another position that you usually perform in a normal rep- except for the fact that you hold it for so short a time that you barely notice. You see the static position is the position at the top of the rep, right before your arms lock out when the weight stops moving and you are holding it in place. As you know any given rep has three parts: positive, negative, and static. As we said earlier your muscles are stronger in the negative range than the positive. Moreover, your muscles can hold much more weight in the static position than in either the positive or negative position. How much more? Well, somewhere between 55-75% of your one rep max. Once again, the strength of this variety of rep is that it allows you to bypass the weaker aspects of your common rep and hit your muscles where they are strongest with the heaviest weight possible.
Just like with negatives make sure you have a good training partner. Also, be sure that the weight isn’t so much that you can’t control the bar and hold it steady. The advocates for static reps recommend 2 to 3 reps (or you might look at it as 2 to 3 sets of 1 rep each) holding the bar for 8-15 seconds. MAKE SURE you DON’T lock out your joints, and make sure you hold the bar steady, no letting it start to enter the negative range of motion.
For more info check out the following links: Static Contraction Training and X-rep Training
Partial- You’ve probably done these before, you just didn’t know it. Only problem is you’ve probably done these when you were tired and couldn’t complete a full rep. But partial reps don’t have to be reserved solely for the end of your set- why not use them throughout? If, as they say, confusing your body with change-ups is good, partial reps are the ultimate change up.
How do you do them? Begin by mentally separating your rep into thirds or fourths. For example, in a bench press, in the first position the bar would be one inch from your chest; in the second position the bar would be about four inches from your chest; in the third position the bar would be about four inches from lock-out; and in the last position you would have your arms almost entirely extended (as always never fully lock-out your joints during any exercises). Now, instead of doing the normal bottom-top-bottom-top repetition movement, randomly move between the four positions in your range of motion. You don’t need to preplan this, just do it! [Represented numerically, a set might look something like this: 1-2-1-3-2-4-3-4-3-4-2-1-4-3-2-4-2-4-1-3-1-3-4, etc.] Go until you reach muscle failure.
For more info check out the following links: Power Partials and Partial vs. Full Reps.
Multiple Partial- This is a variation on the above method. I’ve seen it done a lot with bicep curls, but there is no reason it can’t be applied elsewhere. Begin by doing seven repetitions in only the first half of the range of motion, then (with no rest in between) do seven repetitions in the second half of the range of motion, and lastly do seven full repetitions. I’ll be honest, I don’t like these. But since you might find some redeemable quality in them I am including them in this post.
To be continued…
Kirby's Korner - November 2007
posted by Scott Andrew Bird
Filed in : Articles
Tags : recovery
This is the first of a monthly Q&A session with Personal Trainer Jason Kirby. If you've got a question to ask, please send it to :
kirby AT straighttothebar DOT com
A few will be selected (minus the names, of course) each month. This time he looks at outdoor training, warm-ups and creating a workout plan.
What are the real benefits of outdoor training? Why aren't there more open-air gyms?
There are a ton of real benefits to outdoor training, but the one that strikes me the hardest is shaking up the boredom from a routine. Exposure to elements can force new stimuli on the body forcing it to adapt to much more difficult training sessions, and in time yield stronger, tempered results. I suppose open air gyms are not as common because they’re not as appealing to the large amounts of people who exercise at health clubs, and because the dinosaur nature of outdoor training is usually more difficult than knocking out a few squats on the Smith Machine, or some Overhead Presses on the Hammer Strength machine; people may be less inclined to do such.
What makes a good warm-up? How can you tell when you're ready to start playing with the heavy stuff?
A good warm-up is a lot like an insurance policy you’ve earned. I’ve found that the very best warm up to do is one that follows specificity. I’m a huge fan of joint rotations and joint mobility warm ups to facilitate the joints being lubricated by the synovial fluid. Afterwards I’ve found that a quick neuromuscular warm up involving some unstable surface training gets proprioreception fired and ready for the ensuing training.
Last but not least make sure to practice a couple of warm ups sets related directly to the area of target, if it’s legs, then do a set or so of bodyweight squats, and lunges to get the blood flowing, but also make sure to spend extra time warming up areas that are either injured or lack R.O.M. that they should have. You should be warm and red. You’ll know when you’re ready to play with the big weights when you’re warm to the touch, loosened up enough to touch your toes, and motivated enough to start chucking weights around the weight room.
You seem to put a lot of effort into the training elements which take place out of the gym, such as nutrition and recovery. Do you teach these things to your clients, and if so, how?
I unfortunately don’t give my clients as much time into the darker areas of training that can really make or break success with the war on weights. Recovery and rehabilitation should be taken as seriously if not more seriously than the training itself. Replacing joints is not a fun process and muscular imbalances sabotage the fruits of labor. Here and there I get special cases where the out of gym training is more valuable to their goals than what I do with them. Things like proper nutrition, or even sports nutrition can play 1/3 or more of goal completion and can boost exercise capabilities rather quickly. I always remind people that before they come to me, they need to have eaten at least an hour before. Your car won’t go far without gas, and I remind them to eat afterwards regardless of what their own personal beliefs or craziness’s are. Food is energy, and that’s the only way our bodies run.
Why is it almost impossible for a personal trainer to create a plan for someone who isn't their client?
Impossible is only a word, but in all honesty it’s extremely difficult to make presumptions on an impersonal experience when writing a plan for someone you don’t know. Obviously that can be very dangerous if you’re not aware of limitations or strengths. You can create a wonderful plan that covers every corner, but what you cannot teach to someone (easily) is dedication and completion of that plan. You can’t gauge whether or not they’re stronger than you thought or that they are gifted in talent with particular exercises or training protocols. You can’t make them follow it, and with all the training plans available on the internet, with a little bit of research they can find one that works well for them. A plan has to match the goals of the client and has to be specific to their goals, ie. No using powerlifting programs to help a distance runner achieve a shorter time.
If you live in California and would like to hire Jason as a Personal Trainer, the best ways to get in touch with him are :
For more of his work, take a look at the other articles on this site and his writing at All Around Strength.
Specific Training for the Transverse Abdominis: Belt It In
posted by Kat 'The Mighty Kat' Ricker
Filed in : Articles
Tags : abdominal, grip
The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The exercises for this ab are different from the ones mentioned for the other abs. They may not sound like much and certainly won't look as dramatic as, say, your big bench or monster squat. But if you've been doggedly crunching away and still don't want anyone seeing your exposed belly until you're good and ready, training the TA may be exactly what your program needs.
Most people have some innate sense of how this muscle works, and proof that it's the key to a great midsection is right there. Think about the old phrase "sucking in your gut." When people who have no idea how to work out want their tummies to look good, they instinctively try to draw in their abs like the Frank Zane vacuum pose. This movement bears no resemblance to a crunch-type movement. They do not bend over. Their hip flexors remain neutral. The only bodypart they try to affect is the TA. And crude as it may look, bodybuilders take notice: they've got something there.
The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to intra-abdominal pressure, which creates a column of support for the spine as well as the trunk area (NASM, 106). In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.
Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.
Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. Strengthen it, and you'll have just that much enhancement to the appearance of your midsection.
Here's something you can do while you're driving. Whenever you hit the brake, contract your TA. The momentum of moving forward will provide tangible, manageable resistance. This is a great way to get in some TA work in daily life.
Keep the exercises distinct from your other ab and core exercises. You may perform them in the same workout, and indeed you should keep your TA tight throughout most of your exercises as a rule. But set aside a few specific moves to devote to training your TA alone. Train your belt on the inside, and you'll be tightening up the one on the outside.
Muscle Cramps Part 1: Theories and fallacies
posted by Scott Andrew Bird
Filed in : Articles
Over at The Science of Sport Ross takes a fascinating look at muscle cramping. How much of a role does 'salty sweat' really play? A great read.
Great sources of training information : old strength-training books
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip
This month's collaboration with Run to Win's Blaine Moore - Great sources of training information - continues with a look at the many superb old strength-training books. Love them.
For as long as I can remember I've been surrounded by books and periodicals - shelf after shelf of hardcovers, paperbacks, magazines and newspapers. When it came time to learn a few things about the world of strength training; the starting point was clear.
Before I go any further, there is just one thing I'd like to point out : as important as it is to learn about something, it's always secondary to actually doing it. Spending time under the bar is absolutely critical.
With that in mind, back to books. These can generally be sorted into a few categories, according to both the content and their availability. These are :
Old-time strength
When it comes to the process of getting stronger, very little has changed over the past few centuries. Sure, exercises have come in to and gone out of favour (think of the barbell squat and the overhead press in Olympic Weightlifting); but the underlying mechanics are, of course, the same. After all, we're still talking about people lifting a variety of heavy objects to become bigger, stronger and faster.
Many of the books that have been written over the past century or so (any older than this, and they're a little difficult to find - although often still quite relevant) have been reprinted numerous times, are still available and still make excellent reading. A few personal favourites :
Where do you get them?
Online : the best sources are Amazon and suppliers such as Bill Hinbern's superb Super Strength Books site.
Offline : Although they're a little difficult to find in the offline world, larger bookstores (particularly Borders) occasionally carry them.
The golden era - 1970s
Although some people may dispute my claim that the 1970s encompassed 'the golden era', it certainly did for me. After all, it's when Arnold Schwarzenegger was making a real name for himself. Bruce Lee was fighting athletes such as Chuck Norris. Arthur Jones was creating a stir with his Nautilus machines.
And - most importantly - people the world over began to join gyms. To become big, to become strong; or simply to get into shape. Very little has changed.
One of the greatest by-products of this period can be seen at a glance of my bookshelves. Catering to the throngs of new gymgoers were a number of great books, including :
The magazines of this time - notably those which focussed on bodybuilding - were actually worthwhile reading in many cases (ah, the days when magazines had more content than advertising); containing specific routines, interviews with strength athletes from a variety of sports (not just bodybuilders) and simple nutritional information. The good stuff.
Where do you get them?
Online : Once again, Amazon is a great place to start. For the magazines, eBay is your friend. There are always plenty of them on there.
Offline : As you may have guessed, I love wandering around second-hand book stores. For books such as these - particularly the heavier, hardback varieties - second-hand shops are a great resource. Definitely a good place to start.
1980s - now
Although things have definitely started to settle down in the few decades since the 'golden era', there have been several great books to add to the shelves. Among these are a few which stand out for all the right reasons, including :
Where do you get them?
Online : Many of these books are now available through the websites of their authors or publishers; although Amazon is still a good bet. For slightly older volumes, eBay often comes in handy.
Offline : For some reason, many of the larger bookstores shy away from recent strength-training books. Notable exceptions are stores attached to universities or colleges; and those catering largely to students.
Other recommendations
Of course, I'm not exactly alone in my love of strength-training books. To get an idea of those which other Straight to the Bar writers hold in high regard, take a wander over to Good Reads. There are several excellent volumes there.
Final thoughts
With so many great strength-training books and magazines available, it's almost assured that I've overlooked something along the way. What are your own recommendations for the 'perfect' strength-training book?
Grip Training - Lifting the Inch Replica Dumbbell II
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, thick bar
In part one of this series, I introduced you to the Inch Replica Dumbbell, a 172-pound cast iron dumbbell with a 2.38-inch diameter handle that literally tries to rip your fingers out of their sockets when you try to pick it up.
These Inch Dumbbells are lurking around the countryside, so you must begin preparing now so that when you are confronted with the challenge of lifting the Inch, you will be ready. Here are some of the ways I have prepared to lift the Inch in the past.
THICK BAR TRAINING
The SAID principle (Specific Adaptations to Imposed Demands) states that the body will respond specifically to how it is trained. With that in mind, in order to train specifically to lift the Inch, I knew I would have to try to replicate the conditions of the Inch dumbbell in my training. Since the handle of the Inch is so large, I knew I needed to include thick-handled implements in my training.
Home Made Inch Loader
When I began training for the Inch, I was on a very limited budget. There were many companies making thick handled loadable dumbbells at the time, but I just didn't have the money lying around to get one. I also did not have the skills to weld myself one, so I made one out of PVC pipe and duct tape.
I took a piece of 2-inch outside diameter PVC pipe about 18 inches long and found the center. There, I began wrapping duct tape around it until it was about 2.5 inches thick. I wrapped 3 of these coils, side-by-side, to make the handle surface. I worked slowly and was very deliberate when I applied the duct tape, and made sure the layers were very smooth - just like the Inch Dumbbell handle itself. These days, I no longer use my original PVC Inch Loader. One day in training I dropped it with about 150 pounds on it and the pipe cracked the sleeves where I load the plates.
As you can see in the picture, the duct tape gripping surface ended up being longer than the inch replica's handle. A longer handle can make a dumbbell much easier to lift, especially if you grip the dumbbell off center, allow it to tilt, and brace the edge of the inside plate against your arm. I always tried to grab it right in the center and keep it as level as possible.
To qualify for the Inch Dumbbell Lift on the Gripboard Records List, you must lift the Inch Dumbbell without excessive tilt. The reason behind this is when the Inch tilts, the globe bell can be braced against the heel of the hand, or even the wrist. By initiating this contact, the athlete can reduce how much the Inch rotates, making the lift easier. To preserve the genuineness of the feat, the rules were modified so that the athlete had to lift it as level as possible. 
The picture at the left shows the inch being tilted too much to count for an official lift.
You can also make a lift with the duct tape handle easier by placing your thumb or fingertips on the edge of the duct tape, especially if the ends of the tape become rolled. This is not going to do anything for you in the long run, so I suggest being careful when placing your hand on the handle, and making sure you are not getting any assistance from the end of the tape coil.
This inch trainer proved to be a pretty accurate training aid. In fact, the slick duct tape handle, combined with the fact that I wrapped it a bit thicker than the actual Inch handle, has led me to believe that lifting 172 on the loadable would have been tougher than lifting the actual Inch Dumbbell. The beauty of this home-made device was that I could train specifically for the feat at a fraction of the cost.
Steel Thick Loadable Dumbbell
Once I dropped and cracked the PVC inch-loader, I decided it was time to get myself one made out of steel that would hold up to the beatings I would be putting it through.
I recommend getting your Inch-trainer loadable handles from John Beatty at Fat Bastard Barbell Company. His equipment is excellent, his turn-round time is fantastic and he supports and sponsors just about every Grip Contest in the United States and abroad. You can get them right from his website, or you can get them from APT Pro Wrist Straps. The loadables APT sells are made by John Beatty and by getting them from APT, you can support two perennial sponsors of the Diesel Crew's Global Grip Challenge.
Card Tearing Anyone?
posted by Chuck Halbakken
Filed in : Articles
Tags : Old-Time Strength, tearing
I tear because I can, and tearing gives me a sense of accomplishment and finality that other forms of resistance training don`t provide. There are not many other activities that combine a high level of mental toughness, explosive strength, brute strength, a bit of strength endurance and last but not least complete and utter VICTORY. If you pull or press a weight for a PR the weight looks at you as if to say you won that one, what have you got now? (no weights don't speak to me, well at least not too often) When you tear or bend the job is DONE. The only thing left is to decide if you want to tear the halves into quarters.
The purpose of this article is tearing and I will stick to two areas of tearing that I have had some success. Mind you, I do not consider myself a guru or any such nonsense. I am simply a fairly strong man who has found pleasure in tearing and bending and feel a need to share these old time strong man exercises with others.
Technique and mind-set are critical to your success in tearing. Mind-set is more important initially in the sense that if you are truly focused and concentrate on generating tension in the proper sequence, then you have a shot at delivering the necessary power to complete your task. The quality of your technique will determine how efficiently you are able to deliver that power. The way to increase your skill level is to practice. Keep in mind I'm referring to quality practice, do not mindlessly crank out repetitions to say you are done.
Remember, practice does not make perfect, "perfect practice makes perfect".
Report from the Big Seminar Part I: Lecture Notes
posted by Mich Cahlon
Filed in : Articles
Tags : fitness marketing, routine
On October 27 2007, I attended the Big Seminar at Total Performance Sports in Everett, MA. Featured speakers Alwyn Cosgrove, CJ Murphy, Jim Wendler and Jason Ferruggia were joined by surprise guest Dave Tate. This was my second visit to TPS; I had attended a seminar there in June 2007* and enjoyed it enough to start budgeting for a return visit almost immediately.
Atheists don't go to spiritual retreats. When you go to a seminar like this one, you already know at least some of the information that will be presented. What you get is some new information, new ways to look at old information, connections you hadn't previously considered, and a boost to your motivation. Particularly if, like me, you no longer have a serious gym or training partners available to you where you live.
It was a cold and rainy day, perfect for spending the day indoors. TPS has added some beautiful lifting platforms since my last visit. There were chairs set up in the center of the room along with an easel and a brand new white-board. An unobtrusive video crew was filming. I found a good spot by the pillar and started scribbling. When I was done I had over 2000 words of notes. The following are my scribbles** from each presentation as well as my thoughts (in parentheses). If you don't want to read through 2000 words, here's the short version:
Dave Tate: "Program with your head; lift with your balls."
Alwyn Cosgrove: "Thank you for coming."
The long version:
Alwin Cosgrove: Assessment
- "Usual rules: I'll offend you; I pretty much don't give a fuck if I offend you."
- Assess constantly and give feedback on every set: "If you're not assessing you're just guessing".
- AC drew a bone on the whiteboard and indicated the joint space around it, showing where tension occurs when you do different things. For example, in fighting, applying an arm bar involves applying extension force to the elbow past the point that it extends.
- Any push needs to be balanced. If you are pushing 200lbs, pull 200lbs. If you can't do the same load, do an extra set.
- AC drew the Leaning Tower of Pisa on the white-board to illustrate the importance of posture. Posture allows you to observe the body in a zero resistance condition.
- Most clients aside from Date Tate will be looking for some sort of fat loss. That includes athletes. Athletic Performance in AZ estimates that 75% of the athletes that come to them need to lose fat.
- Most people have sedentary lifestyles: they sit all day, the hip flexors get short, glutes get weak, upper back gets weak, so most clients will need to work the posterior chain.
- "Most people are too weak too fat too tight".
- The body is like a 3D bicycle wheel, the spokes are the muscles, the rim is bone. You need three things to make a good wheel: material, mechanic and a plan.
- AC had a guy from the audience do a body weight squat. (Hey, pick me, I'm the fat woman, I'm the lucrative target market.) The guy had a bit of a forward lean. Then AC had him lie on his back and bring up his legs to the squat position. Lo and behold, the guy could do a perfect squat lying on the floor. So why can't he do the same thing standing up? Core weakness.
- "Anything that's not there at rest is an imbalance"
- There are two types of assessment: structural and performance.
- If you have a car you need to align the wheels before you go somewhere.
- Another demo: AC had a guy hold his arm out to the side, then pushed down on his arm, which the guy resisted. Then he had the guy stand with one leg on a board and repeated the exercise. It's suddenly very easy to push his arm down. The imbalance affects his ability to resist. "The body doesn't give a shit about deltoid hypertrophy; it wants to save the spine."
- You need to look at how your clients do simple things. How is their push up? Do they have to move their leg sideways when they step over a bench? How's their range of motion? At his facility they use Gray Cook's Functional Movement Screen.
- Stability and mobility: the joints alternate: ankle mobility, knee stability, hip mobility, lower back stability , upper back mobility, shoulder stability.
- The key areas are the hip and shoulder. Most shoulder injuries have a hip connection on the opposite side.
- Assessment will help you find out what someone needs. But in reality, everyone needs hard work.
- Why would you put a sedentary client on a treadmill and have her walk a mile? Walking a mile is 1500 reps. Who should be doing 1500 reps of anything? Design a body weight corrective exercise program instead.
- Assess the roadblocks that prevent your clients from reaching their goals. Doesn't matter how hard you push the gas pedal if you haven't released the parking brake; you need to release the brakes before you can start driving.
- Weight loss matters because losing weight reduces the pressure on your joints. A 10lb loss removes 40lbs of pressure on your joints.
CJ Murphy: Non Traditional Strength Training
- I think people expected that non-traditional methods of strength training meant tire flipping and sled dragging, but as Murph put it, "What pays the bills is not strongman training, it's Mr & Mrs Jones."
- Big muscles burn more calories than small muscles, so a big exercise, loaded appropriately, is more useful than a small exercise.
- Train movements, not exercises. Movements can be summarized as follows: Two types of presses, supine and overhead. Two types of pulling movements: pulldowns and rows. Hip flexion e.g. squat, step up, arched-back good mornings and extension e.g. back raises, pull-throughs, keystone deadlifts.
- Don't forget torso work - Murph hates saying "core". The most neglected type of torso work is rotation. There's also stability work: planks and holds.
- Shear and compression: compression=gravity, it's not necessarily bad. Shear is a twist or turn to the join. Sitting down and lifting weights maximizes shearing, so do your exercises standing up.
- Murph does not agree with behind the neck movements. There are better, safer alternatives.
- Most equipment is not designed by people who lift weights. (Wish I had a dollar for every time I thought this while in the gym.) Your clients should have fun and a sense of accomplishment. Accomplishment also makes for excellent marketing:
"Female clients tell everyone when they do the 1st chinup." -Alwyn Cosgrove
- Murph gave a number of different templates, then talked about rep selection. The key is maintaining perfect form. If an experienced person's form breaks down at 7-8 reps why would you give a beginner 3x10? Instead, do a lot of sets with just a few reps. Like a PL'er doing singles, work on their form, stop them on the 2nd or 3rd rep. 2-3 reps doesn't mean high weight and doesn't mean dynamic work.
- TPS uses a circuit training called PHA: Peripheral Heart Action (at first I thought he said peripheral hot action. It's all about the Boston accent). This consisting of an upper body exercise followed by a lower body exercise with no rest, using the most weight you can do with perfect form. It's intense, so it doesn't work for that long, 2-3 weeks at most.
Jim Wendler: Hard Work
- When the opening line is "You don't learn anything sitting at a fucking seminar," you know you're in for a fun session. The topic of this session was supposed to be "Hard Work", but it morphed into a JW Q&A because it's difficult to talk about something that is as natural to the presenters as breathing. (I see this in my students all the time: those students who have a strong work ethic have a hard time comprehending the folks around them that do not.)
- It doesn't matter what you do as long as you do it with good form. The top guys in the WPO all train differently. The strongest people in the world have three things in common, they squat bench and deadlift, they have the right attitude, and they train hard for a long period of time
- Kettlebell swings are just expensive pull-throughs.
- Sets and reps don't really matter. You spend too much time writing programs out.
- Doesn't matter how many days you train as long as you train consistently.
- DTI#1 (Dave Tate interjection #1): Information doesn't triple, it just gets regurgitated. George Hackenschmidt was doing hack squats in 1909. This shit has not changed. People need to squat press and pull.
- If you want to get from here to Chicago, just start driving, you'll get there. Most people are paralyzed by the amount of information they have.
Jim Wendler: "[When] I read something I can tell this guy's full of shit. You know why?"
Alwyn Cosgrove: "He doesn't have any traps?"
- Train like a bodybuilder. The most important thing is symmetry. Bodybuilders are still stronger than 99% of the people out there.
- You can't be quad dominant if you have no fucking quads. If your shit's not hanging over your knees...
- Responding to a question about training deconditioned kids for football: bodyweight squats, empty bar squats, sled dragging, wall sits, leg press. Teach them how to land when they step off a box. When Jim coached kids for football Day I was SQ, B, D, Day 2 was SQ, OHP and assistance. Train them to coach each other.
- "I don't care how old you are: you've got to be able to kick ass"
- DTI #2: "If you're trying to get in with a group of really strong guys, they don't need spotters, they don't need motivators, they don't need training partners, they need another pair of eyes."
- Training correlates with personality type. If you're mathematical & by-the-book you'll be fine with Sheiko.
- You need to train to failure sometimes because you need to know where failure is.
- DC stands for Dog Crap, as in the expression "DC training".
- This is not for the general population. This is for people who fucking care about getting stronger.
- One-legged squats are a good way to get kids to stretch without actually stretching.
- At this point I think both Dave Tate and Jim Wendler were starting to lose patience with the quality of questions they were getting:
Q: When's a beginner not a beginner?
A: When you stop asking questions like that.
Q: How do you know that you've made it?
A: When you've stopped going to seminars.
- 99% of people don't need to deload. The best thing to deload in volume, not in intensity.
- "Remember they brought you in because the last guy sucked." -Alwyn Cosgrove responding to a question about starting a new job.
- GPP for anyone except a strength athlete is weight training.
- Jim Wendler often discusses music on his training log, so I asked which five cds he'd buy with a $100. He suggested the following: Dopesmoker by Sleep, Take as Needed for Pain by EHG, Our Problem by Iron Monkey, Master of Reality by Black Sabbath and Reign in Blood by Slayer.
Jason Ferruggia: Small Group Training
- This presentation dealt with the business side of training, specifically, why it makes more sense to train small groups rather than individuals.
- Private training is boring and it sucks. While only 3% of gym goers do personal training, 55% of them do group exercise classes.
- It is easier to get three people to pay $30 per hour than one person to pay $90 per hour.
- It is easier to get three kids to pay $30 per hour than adults. Adults you can train 3-4 in a group, kids you can train 6-12 in a group.
- Don't vary rates by clients.
- Set a ridiculously high price for 1 on 1 training or don't offer it at all.
- It's your job to match people with other people.
- Target the people you relate to best: don't take on a client you don't relate to
- Your job is to coach and teach, not motivate.
- You have to present a certain look & attitude, so dress appropriately.
- Use the word semi-private or just "training. Offer no other option.
Alwyn Cosgrove: "Is there anything that's done one on one nowadays? Chemotherapy maybe; no, it's done in groups. Psychiatry, that's one on one."
Dave Tate: "Sex?"
Alwyn Cosgrove: "You need two, Dave."
- If you work from 8am to 11pm training small groups you can see 70 people a day (this is where the hard work part comes in).
- Bill for everything you write. The client is getting a plan and the coach's time. Both of these have value.
- Track client renewals: know what level (percentage) of renewals you need to be successful.
- You need an online presence. Dave Tate noted that when EFS recently added team members they looked at websites and blogs to make the first cut.
- Protein is overrated:
Jason Ferruggia: "Jim squatted 1000lbs eating 50g a day."
Alwyn Cosgrove: "Imagine if it was 55g."
At this point we broke for lunch as people went looking for 55g of protein. When we returned we split into four groups for hands-on training with each of the presenters, but that's another report entirely.
* If you want to know more about the June 2007 seminar, I blogged it here: 1, 2, 3, 4, 5.
** I was writing as fast as I could. If you were there and you see any errors or critical omissions, please let me know.
Healing the Hips
posted by Scott Andrew Bird
Filed in : Articles
Eric Cressey has a sensible solution for dealing with the most common form of hip pain. And no, it doesn't include taking any time off training.
Mixed Combat Conditioning Footage
posted by Jason Kirby
Filed in : Articles
Tags : abdominal, bands, conditioning, grip
So you're looking to up your game a bit, and add a few more cards up that muscled sleeve of yours? Well here's a few ideas, to help take you above some of the common sticky plateaus that combat athletes can run into from time to time. We added some explosive total body movements, resistance bands, partner moves, some burpee conditioning, and a bit of forearm and grip training.
Lateral Lunge Press- Load your back leg with as much weight as you can, and spring off that leg as you press the weights forwards, upwards, or overhead.
Lateral Lunge Press Step-up- Same as the above mentioned exercise but adding a step-up to the mix.
Band Sprints- Choke a couple of heavy duty resistance bands (Jump Stretch Bands used here) around a fixed object while wrapping the opposite end around your waist. After that it's as creative as you want to be, run as fast as you can and drop into a grasso lunge. Some ideas to make things more combat related are to have a partner at one end, sprint over, shoot in, and practice take-downs with resistance, or you can always set an object far away and run over to pick it up.
Band Punches- Choke a band around an object and attach the opposite end in either the nook of your elbow, or right along you palm, whichever you prefer. When it's around the elbow it makes hooks a bit more difficult to do.
Double Band Press- Essentially just choke a couple of bands around a fixed object (half rack shown here) and press away. The bands will really activate your abdominals because as you press forward the elastic resistance will pull you back. Also great for rapid punching with lighter bands.
Band Straddled Box Squat Jump- Could I have said that any easier??? Wrap a couple of bands bandolier style so that they form an X over your body. This makes things like walking, running, jumping, and squatting a bit awkward. Slowly lower yourself down onto a bench or box that you're straddling and explode up in the air, landing back on the outside of the bench. This one gets the heart pumping and is awesome for conditioning.
Lateral Swing Reverse Hyper- Using a bench or a ball do a reverse hyper, but instead of moving up and down, maintain a tight posture so that you're entire body is parallel to the floor. While keeping everything tight, swing your legs and hips laterally in a slow and controlled manner as far to each side as you can. To add a combat oriented version slide yourself more up onto a bench and keeping your hips on the bench swing as fast as you can side to side. Straddling makes things a bit easier, but is also a bit more realistic when gaining side control or passing the guard.
Partner Squats- No weights, no problem! Just grab a partner and heave them over your shoulder. Squat away, make sure to go even on each side. For some combat emphasis, fireman them, and squat. This one really can be a doozy on the core because of the odd object nature of a person.
Burpees- Just the standard type of burpee, start standing up, squat down and place your hands out in front of you as in a push up, followed by a push up, and a stand to jump.
Forward and Backwards Burpees- A regular burpee but instead of jumping up at the end of the movement, trying leaping forwards or backwards.
Lateral Burpees- A regular burpee with a lateral hop at the end instead of a vertical one.
Twisting Burpees- A regular burpee with a twisting jump at the end instead of going straight up.
Up-Down with Forward Leap and Front Tuck- A watered down burpee without the push up is an up down, and instead of going straight up leap forward, land and do a front tuck roll to a stand. You may want to have a lot of room for this one.
Lateral Up-Down- Basically an up-down but instead of going up, you jump sideways.
Jumping Lunge Up-Down- This one is a bit more complicated but you drop down onto one leg as if preparing for a sprint, jump straight up in the air as you would for a jumping lunge, and land on the opposite leg repeating the previous step.
Up-Down with Knee Tucks- Drop into an up-down and jump up tucking your knees as close to your body as you can.
Wrist Roller- Not really directly relating to combat but the forearm strength derived can be an added bonus. Josh has come up with yet another way to make a seemingly easy exercise into a difficult and yet effective exercise. Instead of rolling your wrists upwards or downwards you use your fingers to gently roll the weight up. This takes much more time, but yields fantastic results as you can see. Watch closely since this one is learned easier by visual, than by explanation.
Hope you enjoyed this article as there are many more compilations on the way.
Non-Sexy Training and Nutrition
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet
Looking at my recent diet, I see I've strayed somewhat off the track. Time to rectify that - with a little help from Alwyn Cosgrove and Mike Roussell.
A good read.
Does This Muscle Make Me Look Fat?
posted by Max Misch
Filed in : Articles
Tags : diet, low-carb
"I don't feel sorry for those who lack the discipline to eat more." - J.M. Blakley
One of the many problems with our society is that people are too spoiled. They want things immediately and with as little work as possible. This applies to people who whine about how they cannot gain weight, no matter how much they eat, but usually they eat like a mouse, nibbling at their food. Imagine if these same people were forced to live in a third-world country or in a combat zone.
The fact is that if the guy trying to bulk up lifts like a madman in the gym, yet refuses to eat with the same zeal and effort, he's going to fail. If he refuses to ingest a surplus amount of calories from food after burning what the body needs for normal, daily functions of the body, along with exercise, sports, etc., his bodyweight will not increase. He needs to eat more than his body burns. It is a very simple concept.
I was always a very skinny kid, growing up. In high school, I weighed 100-110lbs. When I was in the U.S. Army, I weighed ~125lbs after returning from Iraq, in September 2003. I put on some pounds after I started training consistently again in 2004, then gained approximately 30lbs (145-175lbs) from 2004 to 2007. I really struggled to pack on the pounds, especially around 2004 and 2005, but after much frustration, realized that the "trick" was to eat massive amounts of the three macronutrients (protein, lipid, and carbohydrate) and calories in general, sometimes until I was physically sick, spending many nights sitting on the toilet. At that point, I began seeing much greater gains in bodyweight. It was very difficult, but I was successful because I stopped making excuses such as, "My metabolism is too fast!" or "I don't have enough time to eat!", etc.
I also came to the realization that to add any significant weight to my frame, I needed to eat things which most people consider unhealthy and what bodybuilders call a "dirty bulk", such as pizza, twinkies, lasagna, chocolate, burgers, fries, etc. I only purchased and ate food which contained the most calories, never wasting my time with anything that had the words "low carb", "diet", or "light" on the package or wrapper. Plus, I ate more often, whenever I had free time, if possible, and there were plenty of times that I tried to exceed my threshold of feeling full, pushing past that feeling. Also, when I was younger, I did not like butter, but now I put butter on my bread on a regular basis. Little things like that can make a difference, combined with other changes.
The Virgin
posted by Scott Andrew Bird
Filed in : Articles
Getting ready for your first powerlifting meet? The Shaac's Dickie White shares a few things that may just help out.
Cables to Enable
posted by Scott Andrew Bird
Filed in : Articles
Via Physical Strategies : Tom points to a nice article - Cables to Enable, by John McKean - over on the Strandpulling forum. Enjoy.
One Set Wonders
posted by John Kaiser
Filed in : Articles
Tags : recovery
Hey you! Are you the kind of guy or gal with limited time and limited energy? You are. Good, because I am writing this post just for you! I want to encourage you that you don't need to be ashamed to stop an exercise after just one set. You can achieve great results with one set training.* Great results that don't require you to spend 45 minutes to an hour in the gym! Results that won't leave you burned out after only two months of training. Sound good to you? Then read on.
Let us begin by considering the case of Trainer A and his client Anonymous Guy. For the last four months I've seen Anonymous Guy settle down on the bench press and spend seven to ten minutes performing six sets--three sets building up to a max weight and three descending sets. Funny thing I noticed though, he has been bench pressing almost the EXACT same weight for about four months. Why would you pay a trainer who can't get you results? Why would you engage in a long process of multiple sets when it eats up your time while you reap little to no added reward for your extra efforts?
With my usual condescension I guessed his failures were due to his multiple set routine. But it wasn't just my huge ego that led me to that conclusion. I once was a multiple set guy, and I suffered heavily for it. It all started soon after my thirteenth birthday. I read Arnold's book, Bodybuilding for Men. From there I picked up copies of Flex Magazine, Ironman, and all the usual suspects. I learned that all bodybuilders use(d) multiple sets: double-sets, triple-sets, and sometimes even octuple sets. As a highly impressionable young man who wanted to add bulk to his scrawny frame, naturally enough I copied them. I would try any kind of multiple set programs I could get my hands on: ascending sets, descending sets, ascending and then descending sets, etc. There was even a point where I tried octuple sets based on the advice of a certain bodybuilder that Ironman magazine covered back in the 90s. I mimicked the workouts I saw in the magazines never realizing that a human being who isn't filled with anabolic steroids and growth hormone shouldn't engage in such behavior. I didn't know that multiple sets would lead me to over-train countless times, drain me of my love of weight lifting, leave me psychologically numb toward intense activity in general, and culminate in an on-again-off-again relationship with weight lifting that would see me spend more time in lazy indulgence than intense bouts of heavy lifting.
Well, it was about a month into my most recent return to resistance training (March, 2007) that I felt tired, drained, and numb all over. I was at a point where I could have easily backed out and quit--again. But instead I took a step back and decided to shuffle my program around. I dropped multiple sets, and decided to do only one set of each exercise. I decided to take the radical step of limiting both the number of sets I performed and the number of exercises. But my first time in the gym after my resolution, after I finished my first single set exercise--a bench press--I felt something. It was a powerful tug, a kind of guilt, like everyone in the gym was looking at me as if I was some kind of wimp. Why not perform a second set--or even a third or fourth?
I admit I gave in. It was only after I finished my workout that I felt guilty and realized that I had an addiction to multiple sets. A strong combination of shame, guilt, pride, and ego wouldn't let me leave them behind.
Faced with my addiction, I decided to do one of my patented, copyrighted, and trademarked "Two Week Total Transformation Tests"--a two week period when I will try about anything to see whether it is helpful, harmful, or meaningless. I decided to cut the extra sets from my workouts for two weeks. After all, two weeks isn't that long, but it is usually long enough to see some difference. I threw myself into my workouts over the next two weeks. Although I didn't use multiple sets, I did use negatives when I failed to finish a set. And I performed all sets to failure, no exceptions, and usually about 6-8 reps per exercise.
At first I still felt like I needed to perform more sets. But I held out and persevered. One thing I noticed immediately was that while I felt "the burn" on the day of my workout, I no longer felt burned out and sore the day after my workout. My workouts were intense and my time in the gym was hell, but soon after I left the gym I could leave that pain behind and get on with my life. My body was recovering with greater celerity than before and that felt good. More importantly, I made significant strength gains--better than I had before with multiple sets. I wasn't hitting plateaus as much this time around as I had in the past. Furthermore, I was losing weight and gaining mass. I watched my waist measurement shrink while my arms grew and my chest and shoulders widened.
To think, I had been sabotaging my workouts for so long and I had never realized it.
Things you should know.
posted by Scott Andrew Bird
Filed in : Articles
Via Rif's Blog : A good piece by the one-and-only Louie Simmons. Things you should know [124kb, .pdf].
Sudden death during exercise
posted by Scott Andrew Bird
Filed in : Articles
The Science of Sport takes a look at a phenomenon which has attracted its fair share of media attentioned recently - sudden death during exercise. Although it's a terrible thing, the article makes a very important point :
regular exercise protects the heart. It lowers cholesterol, improves cardiac function, and increases life expectancy and quality of life.
and
[the] overall chances of this (sudden death during exercise) happening are still lower than for the inactive population.
A good read.
Stretching may increase strength
posted by Scott Andrew Bird
Filed in : Articles
Via FitSugar : MSNBC notes another study on the positive aspects of regular stretching - possible strength gains. It's all good.
Grip Training - Lifting the Inch Replica Dumbbell
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
To read more about the history of this tremendous test of Grip strength, check out Joe Roark's excellent read on the Bodybuilding.com site on the history of the Inch Dumbbell, INCH 101. Again, much respect and appreciation to Joe Roark for his excellent website, Iron History.
Eventually, companies like IronMind and Sorinex began to understand the allure of the Inch Dumbbell and began producing replicas of this extraordinary test of Grip strength. Now, many Grip enthusiasts have their own Inch Dumbbell replicas.
In my opinion, one of the most impressive feats of Grip strength is lifting the Inch Dumbbell. This dumbbell weighs 172 pounds.
172 pounds doesn't sound too heavy, does it?
If you train at a gym where they have heavy dumbbells, they may have some dumbbells that weigh this much or very close. No problem.
In fact, I bet most people reading this can load 172 pounds on a normal weight lifting bar and pick it up with one hand fairly easily.
However, the Inch Dumbbell is a different story altogether.
The Inch Dumbbell, weighing in at 172 pounds, has a handle 2.38 inches thick! Compare that with the handle size of the run-of-the-mill dumbbell and the deadlift bars at your gym, which are about one inch thick, and you'll understand right away why it is so difficult to lift. In all my years of Grip training, I have never seen anyone that could wrap their fingers around the handle and touch their thumb. Not even me, and my hands are close to nine inches in length!
If you have dumbbells at your gym that are indeed solid, remember that the handles are still only one inch thick, so you are able to wrap your fingers completely around them and pin your thumb down on top to secure your grip. Even the most violent and explosive lifts, such as the one-hand snatch, do not pose much of a challenge for maintaining a grip on them because of the small handle size.
However, the Inch Dumbbell is made of solid cast iron. The handle and the bells at the end are not separate. Conversely, the bells and handle make up one unit.
Combine the challenge of the handle size with the fact that the Inch Dumbbell is one huge chunk of cast iron, and you have a grip implement that literally tears your grip open when you try to lift it.
When you apply your grip on the handle, as I mentioned, there will inevitably be a space between your thumb and fingers. This space means your control of the implement is hindered.
Upon trying to lift the Inch, it may indeed begin to leave the ground, but the lifter soon finds out just how nasty this piece of iron history is. Quickly the globes, whose mass lies far out beyond the edge of the handle, start to turn downward away from the thumb, out of control. If you do not have mighty thumb strength to suppress this spinning action, you are not going to be able to break this implement more than a couple of inches off the ground. On numerous occasions, at the World Series of Grip, a strength challenge Diesel Crew often holds at strongman contests, athletes of all shapes and experience levels have tried to pull this piece of iron to lockout only to find out that they are lacking the power needed to fully lift the Inch.
The Ultimate Legs Program
posted by Scott Andrew Bird
Filed in : Articles
Over on T-Nation Scott Abel takes a great look at some serious leg training. Think you already know how to work your legs? Think again.
Women and Weight. No, Not the Kind You Worry About, the Kind You Pick Up. Or Should.
posted by Kelly Mills
Filed in : Articles
Tags : abdominal
Okay, am here with barbell in hand to answer your top five burning questions about women and weight training. Because while many guys are spending hours in the gym doing bicep curls and shrugs in front of the mirror, many women are camping out on the cardio equipment and rarely lifting anything heavier than a cup of coffee. So here's everything you ever wanted to know about weight training, as long as these five questions were all you ever wanted to know. Ahem. Let's begin.
Core Exercises That Really Work
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
You heard this term over and over again; core exercises. Now what the heck is the core? Is it your abs? Not exactly, it's comprised of several muscles that span all the way around your midsection from the bottom of your hips to to your shoulder girdle. It's what transfers force from your hands to your feet, or vice versa.
Think of it as a coupling between two pipes. The stronger the coupling, the more pressure that can be handled within those pipes. Your body is very similar. Now there are a few things that your core does; I'd explain what core stability is, but to some (especially on T-Nation) it's a buzzword. So let's just say that it's your ability to maintain any position throughout any plane of movement, whether it's standing up, upside down, on your sides, in a handstand, on your tip toes, etc.
That's the stability portion, and All Around Strength loves a strong core. In fact all the authors have benefited greatly from direct core training. All the movements in this video fall into one or more categories; flexion and/or extension in the transverse or coronal plane, rotation, and lateral flexion and extension. So here are a few explanations of some of the exercises to go along with the video.
Dragon flag
Made popular by Bruce Lee, and Stallone in Rocky IV. Real simple (not really) all you have to do is bring your legs up and maintain a straight and rigid position with all your weight on the back of your neck, and upper back. You bend your body without compromising your waist (flex your butt, this usually helps) and lower yourself to the bottom without losing form. Josh demonstrates at the end, a lateral version twisting his feet and hips, to load each side a bit more independently.Hanging Lateral Hip Swings
Real simple to do, grab a bar overhead as wide as you can, and allow your hips and legs to swing while maintaining an upright torso. Going slow and holding really makes a difference, and to make things a bit easier, you can add a straddle to offset the weight a bit. To make things harder, try doing this with one hand, as Josh demonstrates with amazing total body strength and coordination.Standing Russian Twists
Throw a barbell against the wall, add a weight, and then outstretch your arms so that the barbell is in front of you, and you are leaning slightly into it. Keep your feet, hips, and face pointing forward, and allow your arms (as straight as you can get them) to slowly drift towards your hips. Then bring it up to the other side in a fluid motion.NB : For a great collection of exercises similar to this one, head over to 29 Things to do with a barbell in the corner. You won't be disappointed.
The Intermediate Deadlift Cycle
posted by Scott Andrew Bird
Filed in : Articles
Mike Robertson takes a very interesting look at designing a deadlift program for intermediate lifters. If you're like me, the beginner gains have disappeared and Elite status is many hard years away. This is perfect.
WSM 2007 report from Dave Ostlund
posted by Scott Andrew Bird
Filed in : Articles
Tags : strongman
Via Napalm's Corner : Dave Ostlund reports from the front lines of this year's World's Strongest Man competition. Good stuff.
How strong are you?
posted by Scott Andrew Bird
Filed in : Articles
Via Physical Strategies : a gathering of armwrestling PRs. How do you measure up?
Flavor For Training
posted by Jason Kirby
Filed in : Articles
Tags : free weights
Ever walked in the gym with a game plan, knowing exactly what area you want to work on, but day in and day out the routine gets stagnant and boring. Well look no further, here's a few ideas that can help you get back on track, and a way to definitely bring some stares in the weight room. This article will be short and sweet, no fancy writings, just here's the picture, here's what it does, and leave the rest up to you.
Barbell Sit-up
The first exercise on the platter was the barbell sit-up. It's basically replacing the kettlebell, or dumbbell, or weight plate with a barbell. Lie down so that the barbell is over your chest, and as you rise up, the barbell is overhead.Barbell Roll-out
The next one that we like is the barbell roll out; not every gym has ab-wheels, (evil wheels) and not every musclehead is secure enough with themselves to be caught using one of these. So get creative, add a plate on each side of the bar, and presto! A big boy, big girl ab wheel. Keep your back rounded, and extend as far out as you can comfortably.
Hanging Lateral Hip Swing
The last core exercise to be mentioned is the hanging lateral hip swings. This one is fun and you can clearly mix tempos to see what's right for you. Hang from a bar, (wider is better) and then swing your hips like a pendulum, this gives you lateral flexion using the legs as the weight. To make things hard, swing quick, and hold out as long as you can.Now we shift our emphasis to the lower body. Twisting squats and circular squats are next on the agenda. I would strongly avoiding the temptation to load the weight up. Go for higher reps, especially on the twisting squats as this can improperly load the spine and cause injuries. The twisting squats is a bit difficult to explain, and a picture and video just does the job better. A circular squat is a wide stanced squat in which you lower more towards one side, weave through to the other, and come up on the other side.
Twisting Squats
Circular Squats
Things Which Deserve More Attention : Forearm Training
posted by Scott Andrew Bird
Filed in : Articles
Tags : bending, DIY, grip, kettlebells, Old-Time Strength, thick bar
This month's collaboration with Run to Win's Blaine Moore - Things which deserve more attention - continues with a look at one of my favourite areas of training, the forearms.
Whether you're after some extra mass, iron bar strength or the pumped, veiny look that Ronnie Coleman has been showing off for years; forearm training deserves to be taken seriously. This article looks at several ways to do just that.
The primary movements
The muscles of the forearms control several movements of the wrists and elbows, and the relevant exercises all move the hands or bend the arms in some way.
For the sake of simplicity, there are four primary movements to consider. Once you know what they are, it's a fairly simple matter to add weight and repeat the action. They are :
lift your hand straight back (bending at the wrist) : imagine performing push-ups, and think about the position your hands are in relative to your forearms.
press your hand directly forward (bending at the wrist) : the opposite of the above movement. Push-ups on the backs of your hands.
rotate your hands (with hands at 90deg to the wrists) : think of push-ups again, and point your fingers out to the sides; without moving your forearms. Now point them in towards each other (again without moving your forearms).
hammer : imagine hammering a nail, drinking a beer or shaking hands with someone. The arm bends at the elbow, and the hand (held vertically) bends at the wrist.
Exercises
As I mentioned above, the exercises are really only repeating the actions; with an increased level of resistance. A few ideas :
Wrist curls : these can be supported (table-top or preacher bench) or unsupported (seated or standing), using a dumbbell, barbell weight plate or any other heavy object you can hold in one hand. To perform, turn your hand so it's on its back (palm to the sky), grab your chosen object and - bending only at the wrist - lift it skyward as far as you can. As you'll quickly see, the range of motion is a tiny one (a couple of inches or less).
For a reverse wrist curl, simply turn your hand over (palm toward the ground) and perform as above. Once again, the ROM is only a couple of inches or less.
Wrist roller : one of the simplest pieces of equipment you can make for your home or commercial gym is a wrist roller. This consists of nothing more complex than a section of pipe/baseball bat/length of turned wood (I use an axe handle - without the head, of course) and a chain or cord to hold something heavy. Attach a plate or two, hold the handle at arm's length (in your best zombie pose) and roll it up as if it were a newspaper.
Using one in a commercial gym :
Also worth a look : a DIY Axle-mounted wrist roller on IronOnline
Thor's Hammer : once again, simplicity is the name of the game when it comes to forearm training. Take the collar and plates off one end of a dumbbell (leaving a couple on the other end). After making sure the other collar's on tight (long story), pick it up via the empty end and wave it around as if you're conducting an orchestra. Make sure you get a few side-to-side rotational movements in there.
UFC 77 Musings and Spoilers
posted by Scott Andrew Bird
Filed in : Articles
Tags : fitness marketing
I got to the bar early. They put me at a four person table and I debated for a bit which seat gave the best view. I needn't have worried. I had the table to myself the entire night. I ordered a Samuel Smith Oatmeal Stout and settled in to watch about twenty minutes of promos.
Belcher vs. Starnes: 23 year old AB arrives at the octagon wearing a black t-shirt, skipping, relaxed and happy. He has a kooky haircut with some message I can't decipher, but it seems tame besides the assorted stripes adorning the head of the fellow that gives him the mouthguard, a hug and last minute advice. AB is barefoot with taped ankles and loose blue trunks. KS walks to the octagon slowly, looking focused and serious. He has a refreshing lack of tattoos. At this point the bar decides to lower the lights to the point where I can't see to take notes, but they bring the lights up again a few moments later. (Obligatory audience celebrity sighting: Nick Lachey. I detest celebrity sightings in fights. Thank goodness this fight is in Ohio so there shouldn't be that many.) KS is cut early. There are rivulets of blood down AB's back. Now that I can write I note that AB tries a flying knee, then they're standing up again and KS is landing punches. At 1:54 or so remaining AB lands a punch and a knee, and KS is bleeding from a cut over his eye. KS tries a takedown. He's covering his face, trying to last to the end of the round. At the end of the 1st round AB looks happy, but I think it is too early (not to mention impolite) to raise one's hand after one round. In KS's corner the cutman is earning his pay.
In the 2nd round there's more stand up. A punch and a punch and then a knee. AB drops his hands momentarily and smiles. I find this annoying. I remind myself that he's 23. KS tries another takedown. The ref (Yves Lavigne) stops the fight because of KS's cut. KS is furious and disappointed and I can't blame him. At the post-fight interview AB smiles ruefully and has the good sense to apologize to the fans. The camera focuses on Matt Hughes, who is in the audience. The online poll is showing 54/46 for Franklin, whose fight with Silva will close the night.
After some promos for UFC 68 Validation, we move to Schafer vs. Bonnar. The two 30 year olds have near-identical stats except that SB has a 4" reach advantage. ES comes to the octagon first, in a white gi and flip-flips. (Flip flops!?! Sheesh.) The commentators are saying that ES prefers a ground game and SB prefers stand up. SB arrives in a black baseball cap and tapout shirt. I note that his nose doesn't look bad for a fighter. Neither one of them looks relaxed, maybe because they know each other and have trained together in the past? Ravishing red vs American Psycho, I don't like either nickname. Camera is on Wanderlei Silva and the commentators are musing about his upcoming UFC debut.
ES tries a takedown, then there's much holding and throwing of knees. At 3:46 or so to go they break apart. Down, up, ES grabs a leg and then does manage a takedown. SB holds on to ES's left hand. ES has his legs around SB and tries to lock a choke but fails. SB raises a hand to block, leaving his side open, and ES hits him. Then SB is on top. At the end of the round SB's corner tells him he's doing great. ES looks disappointed that he didn't finish things when he was on the ground and on top. I hope he's not still thinking about the choke that went nowhere.
Two takedown attempts by ES, and then they're on the ground. SB is on top and moving up. ES has one leg trapped but SB is scoring incessantly. ES is against the fence, curled up and covering up, not hitting back. Ref stops the fight. SB doesn't seem to be breathing very hard. Good for him and his conditioning coach. At the post fight interviews he says that during the takedown he was thinking "You dumbass, don't get taken down like that". He thanks a bunch of people, concluding with "Even Duke Rufus. He wasn't in my corner today but he helped me a lot in the past and I owe him." I'm beginning to like this guy. Gratitude is classy.
Camera is on Wanderlei yet again, then a shot of BV and TS in their respective dressing rooms, and promos for everything remaining in 2007. The next fight is Robinson vs. Gurgel. This is a lightweight fight. I'm optimistic. I've yet to be disappointed in a lightweight fight. AR looks very calm. JG is five years older than AR and very good looking. He gets massive cheers from the audience and he walks very quickly to the octagon without stopping. He's wearing a black t-shirt with a white towel around his neck. Looks like a shaved pattern in one eyebrow; reminds me of Russian gymnast Yelena Produnova, who shaved stripes in one eyebrow to look more fierce. He prays, crosses himself and bows before entering the octagon. His legs seems slim compared to the rest of him. He has a large tattoo on his back and one on his bicep. Camera flashes to Minotauro Nogeira.
They start and then AR is on his back and JG is striking. AR shuffles back and JG is holding on from his side. It's like a ground skills clinic. AR keeps using his legs and hips to keep JG from finishing, then uses the cage to help change position. JG is still on top. In the last six (?) seconds of the round JG finally gets the mount but it's too late to capitalize on it. In the second round AR executes a takedown and there's lots of very fast scrambling. This is a fight I'd like to see in slow motion. JG is on top and then AR is on top. In the last minute AR keeps striking non stop, but JG stays alive and the ref does not stop the fight (I'm guessing that if KS is watching, he wishes he'd had this ref rather than Lavigne). At the end of the round JG gets up and walks away very quickly. In the third round AR picks up right where he left off. With 2 minutes or so remaining, AR has been on top and striking for most of this round. Every little while JG shows a sign of life and then the striking resumes. The buzzer sounds. They shake hands while still on the ground. AR looks like he could go on for another three rounds. I'm thinking that JG is going to have trouble opening his eyes tomorrow. His face is a mess. It should be a decision for AR, but it seems like it's taking a long time. Phew. It is a decision for AR. He has a very cute smile.
Camera flashes to Houston Alexander in the audience in a red cap and then to Franklin and Silva getting their hands wrapped. Silva looks completely still, a picture of tranquility. He is one of the best looking men on the planet. Joe Rogan wastes an entire minute interviewing Brock Lesnar, hyping his amateur wrestling career and mma training, glossing over his pro wrestling adventure. I'm completely indifferent.
Onwards to the heavyweight fight. Silvia vs. Vera. I was watching the weigh-ins on-line earlier, and Silvia showed up in an extreme couture shirt, looking very relaxed and happy despite the jeers from the crowd. "Will Tim Silvia rise again?" intones commentator Mike Goldberg. Rise again? What is he, the Mary Ellen Carter of MMA?
TS does not come across well in promos. That white cap does nothing for him. BV is walking down very slowly, eyes downcast. He looks up briefly and then right down again, same when McCarthy talks to him before he enters the octagon. TS walks down to the crowd's boos. He's wearing the extreme couture clothes again, and has an American flag draped over the right shoulder. He hits hands as he walks by. I think TS needs a fashion consultant. He's not ugly, but the yellow trunks combined with those knee and ankle wraps do absolutely nothing for him. He's got 5 inches height and 35 lbs weight advantage over BV, but only 2" reach advantage. The ref is Lavigne again. Another quick look at Nogueira.
Fight begins, and the crowd starts booing. Clinch and hold and a couple of knees and then another clinch and hold. Oy this is going to be dull. With 1:20 to go there's a flurry of striking, but then it's right back to holding again. Camera flashes to Matt Hughes in the audience. Second round, more of the same. At 4:10 to go TS is holding BV and the crowd is booking. At 3:29 to go the ref separates them and by 3:00 to go they're back holding again, with TS pressing BV against a cage. At 0:13 the fight is stopped because of an illegal BV knee to TS's temple. After the fight resumes we get 13 seconds with more activity than the entire round that preceded them.
Onwards to round three. A bit of striking, then back to holding. Wih 2:20 to go ref separates them again and we get another measly bit of striking, and another stoppage because of loose tape on BV's gloves. That's just sloppy. There's an open cut on BV's head. The last 23 seconds are good. TS shows a flurry of strikes and punches. If he had done that earlier in the fight the crowd would have probably started to cheer for him. The fight ends and BV tells his corner that his hand is broken. Looks like he's saying "sorry" to someone. Unsurprising unanimous decision for TS. He thanks God and the men and women of the armed forces. Rogan, maybe attempting to get the crowd to warm up to TS, keeps mentioning his back surgery. TS says he wants to fight Cheick Kongo and that his (obviously successful but oh so boring) strategy was to stay close and overwhelm BV's kicks. BV is interviewed and begins by apologizing to his coach for not implementing the game plan. He says that TS is a good guy if you get to know him personally, and also says he's still a heavyweight, meaning, he's not dropping to 205.
More promos, including one for a stupid horror movie opening this Friday. Blech. (I don't know what marketing genius dreamt this up, but no, revolting torture movies aren't redeemed by pairing them with a blood drive.)
Main event, finally. Franklin vs Silva. I don't have a favorite in this one. RF has a Masters in education, so I should cheer for him out of professional courtesy. I also liked the fact that during the weigh-ins he was encouraging the crowd to be courteous and cheer for his opponent. AS is extremely good looking and classy to boot. RF walks down to Welcome to the Jungle. He's wearing a gray shirt with a red log. Looks expectant if not relaxed. He starts to go in even before the man had a chance to put grease on his face. He's wearing orange and black, which look good on him. The crowd is booing Silva. He walk down to Ain't No Sunshine, a song I love (bought two versions of it on iTunes recently). He looks relaxed and completely untroubled by the boos and jeers. Before he enters he gets three hugs from his team, and another hug from fellow Brazilian Nogueira. He bows in four directions, very muay thai, then bows to and shakes hands with RF.
This is an absolutely beautiful fight. Striking, clinch, down, up. RF captures one leg. Another clinch, a knee, a spinning back kick from AS, a flurry and then a spinning back fist. A left kick by AS, RF comes back. Two right hands, RF goes down and is pummeled, but saved by the end of the round. In the second round it's more of the same, hands and elbows and two knees, and RF is down and the ref stops the fight. AS is kneeling at the center of the octagon. He gets a hug from a very happy Nogueira. At the post fight interview RF says that he just realized 30 seconds ago that he was in Cincinnati, and that he doesn't remember what happened exactly; he'll have to look at the tape.
The four most annoying words in the MMA lexicon are "may not be broadcast". When I bestir myself and go to the local sports bar to watch fights, I don't go only for the main event. It makes it more fun to see a title fight and think, I remember seeing this fighter when he (or she) was just starting out. Burkman-Petz, Grice-Black and MacDonald-Okami were not broadcast, unfortunately. Meia-Jensen was shown, but it wasn't a particularly remarkable fight. They showed it because it was ended by a lovely submission which was then proclaimed the submission of the night.
A worthwhile night of fights. I wish the last fight had been longer, but it was so lovely I can't complain. AS is like liquid sunlight when he's fighting and like still water when he's not. Sounds like some writers' workshop poetry dreck, I know, but those were the first metaphors that came to mind. Both RF and AS are incredibly classy. They should make an instructional dvd of their behavior from the weigh-ins to the the end of the fight, and distribute it to young fighters so that they know how to act. Actually, to all fighters who could use a lesson in sportsmanship. cough(Hughes-and-Serra)cough.
Fun with Barbells
posted by Scott Andrew Bird
Filed in : Articles
After some pondering, and questioning what else we could do with a barbell, the authors of All Around Strength decided to try and become flying squirrels using 2 Olympic bars, and 2 45 lb. plates. The set up is very simple, put a plate on each end of both bars, and all of a sudden you've got a nice set of parallettes.
But unlike solid parallettes these ones move sideways and offer a new plane of unstable training. Obviously if we had all day we could come up with all sorts of interesting exercises, but here's a few ideas. The main concept we were able to train well was abduction, and adduction.
So here are some of the exercises we came up with, and hopefully these can help spark some interest or give a new idea or two. I will say that if you do these, it's at your own risk, they're not very stable and it is very easy to fall or get injured.
Barbell Fly and Flying Squirrel
Here's the Barbell Fly and Flying Squirrel combined. Basically you get on the barbells however you can and fly your arms out, and straddle your legs so that you're spread out like a flying squirrel, and then bring them back together.Double Barbell Jackknife
The Double Barbell Jackknife; essentially getting on two barbells and allowing your arms and legs to drift apart, and then closing them back up, as you would in a jackknife.The Angry Cat
The Angry Cat, or semi dive bomber abduction and adduction; not sure how to describe it, just watch and see.
Double Barbell Split Pike
The Double Barbell Split Pike; this one is essentially having one foot forward and one foot back, and then spreading your legs and closing them together.Double Barbell Bridge and Curl
The Double Barbell Bridge and Curl; doing just a simple bridge on the barbells, and then allowing the legs to drift out, and curling them back.The Amazing Flying Squirrel
The Amazing Flying Squirrel; essentially doing a fly and leg abduction simultaneously and then closing them back together. For some added variety you can go one leg at a time, or only go on one side a at a time.Double Barbell Squats
Double Barbell Squats, with some minor adduction; just balancing on the bars and squatting, and allowing the legs to drift apart for added instability.Nothing beats finishing with an L-Sit.
How I Learned to Love Multi-Joint Exercises
posted by John Kaiser
Filed in : Articles
Tags : diet
Do you want to lose weight? Is your desire to lose weight complicated by an extreme dislike for almost all forms of cardiovascular training? Do you hate running; do you refuse to shell out half a grand for a decent bike; or are you too insecure about your sexuality to do the Denise Austin workout- you know the one, it comes on the Lifetime channel at 7 a.m., err, or so I hear from others? What are you to do?
Well there is good news, you can lose weight in both an efficient and manly way, without the hassle of putting on reflective clothing to run at night, buying an expensive bike, or worrying your friends might catch you engaged in an aerobics workout at the local gym. Don't worry, you can thank me later. For now let's just talk about my not-so-revolutionary weight loss technique.
First of all, you should know that my suggestions are based in personal experience. I have lost 40lbs over the last eight months. How? Well certainly not due to running- which I've done on and off, but mostly off. My weight loss could be partially due to an improved diet, although I've had some quite noticeable errors in nutritional judgment. In my defense, who can resist the allure of three-cheese pizza? The one thing I did consistently was my weight training regimen; it was my key to steady and sustained weight loss. It could be yours too!
You ask, but isn't weight lifting for building muscle? Well yes, but there is much more to the world of weights than big muscles. Done properly your resistance training routine can both build muscle and burn substantial calories during and after your workout. There is one big psychological hurdle you'll have to overcome. Especially those of us who lifted weights back in high school. This might be tough news to take, so maybe you should sit down. Okay, I'm sorry to tell you this, but, no more bicep curls.
Before you get in a huff let me explain. The key to weight loss through weight lifting is multi-joint exercises. There are two reasons that multi-joint exercises are preferable to single-joint exercises. First, they build muscle efficiently and they do it in a balanced fashion. Second, by bringing together so many muscle groups you burn more calories in the same amount of time. Sure bicep curls look really cool in the mirror and no doubt you think they give the ladies in the gym the chance to check out your guns- you know who you are sleeveless shirt guys. Yet, you are wasting valuable time. So stop it already! Well okay, you can do them, but limit them to no more than one of out your three weekly workouts.
Jeffrey 'Lord Minimus' Hudson
posted by Scott Andrew Bird
Filed in : Articles
The Human Marvels outlines the life of the extraordinary Jeffrey Hudson - better known as 'Lord Minimus' - who was an astonishing 18" tall. A good read.
Ode To The Casual Lifter
posted by Scott Andrew Bird
Filed in : Articles
casual (adjective): lacking a high degree of interest or devotion
Source: Merriam-Webster Online Dictionary
Hello, Mr. Casual Lifter. You might not enjoy hearing this, but trust me, it needs to be said. I kept my mouth shut for too long.
I see you, over there in the squat rack, doing your partial-rep cheat curls, not realizing that the biceps is one of the smallest muscle groups in the entire human body. I notice when you gawk at me like I have three heads, while you are wasting your time in the leg press machine and I am getting stronger doing the basic, compound lifts, like the deadlift, squat, standing press, and power clean.
You are the one who wears workout gloves while my hands get tougher from using just chalk. Yes, my callouses sometimes rip and my hands bleed, but that's O.K. because what does not kill me, makes me stronger. You are the guy who cannot comprehend doing a workout without wearing a tanktop or wifebeater, even during the coldest day of the winter, to show off the "guns".
You lift to impress other people and get laid, while I lift to challenge myself and get strong. You enjoy staring at the sexy girls on the treadmills, whereas I primarily consider them a distraction.
You tend to be a seasonal lifter, mainly going to the gym when it is warm so you can prepare for spring break in Cancun. I, on the other hand, do not differentiate between the seasons; I train at the gym or outside my house when it is hot or cold, summer or winter, and anything in between.
You choose exercises and lifts that are easy, painless, and do not really tax the body; I choose those which are difficult, painful, and brutal. When using weights, you almost always do everything either prone or seated rather than standing. If it is a choice between a machine or free weight, you will opt for the machine. You do not see the point in training anything except your chest, abs, and biceps, because they are the muscle groups visible in your mirror.
Mr. Casual Lifter, I know I was a little hard on you, but now I have a few simple bits of advice for you so you do not continue to waste your time in the gym. Read a few good books on the subject of strength training, like Dinosaur Training, written by Brooks Kubik, and MILO, the quarterly strength journal, published by IronMind. Do a little research on what worked for the old-timers like Saxon, Sandow, Steinborn, Breitbart, Inch, and Hackenschmidt. Ask questions when you see a more experienced guy in the gym. Experiment with different types of lifts, training methods, and routines. Go online to websites such as EliteFTS, CrossFit, and Straight To The Bar.
The above advice applies not only to the casual lifter, but to everyone. Never stop learning and stay strong.
What makes a lifter Hardcore?
posted by Scott Andrew Bird
Filed in : Articles
I once saw an interview with Gene Wilder that included the idea 'you only fight hard for the things you really believe in'. In that case, powerlifter Chad Aichs is most certainly Hardcore.
A Question of Strength - October
posted by Scott Andrew Bird
Filed in : Articles
I love Charles Poliquin's Question of Strength columns, and the October edition is certainly no exception. The importance of shoulder training, the 'lose fat and gain muscle' debate and a whole lot more. A great read.
The Gripper Hierarchy - Where Do My Grippers Lie?
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, grippers
Have you wondered: What is the hardest gripper? Where do my grippers lie? What grippers can I get to bridge the gap between what I am closing now and my goal gripper?
Questions such as these are why you have to join THE GRIPBOARD. Everything regarding Grip Strength has been discussed. If there is something that hasn't, then you should bring it up.
In most cases, all you have to do is use the search function and you get what you need.
Recently, a member on the Gripboard, Sultan_of_Spin, dug up a gem of a thread, originally started by Stalwart Sentinel. Within the post was the succession of Grippers from the easiest, the IronMind Guide, to the toughest, the RBWT (Robert Baraban's World's Toughest).
Here is the hierarchy according to Stalwart Sentinel's research. Take in mind that grippers with the same name can vary. For instance, due to changes made in spring material, the original Heavy Grips 300 I have is much tougher than the newer one I have. Still, even with variance in mind, this is an excellent list to base your purchases and training choices upon.
Source: Here
29 Things to do with a Barbell in the Corner
posted by Jason Kirby
Filed in : Articles
Tags : grip
Here's the set up.
Things Which Deserve More Attention : Kettlebells
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
This month's collaboration with Run to Win's Blaine Moore - Things which deserve more attention - continues with a look at one of my favourite pieces of training equipment, the kettlebell.
Although kettlebells have been around for an incredibly long time, they've only been readily available (in the US, at any rate) in the last decade or so. Without some serious leg-work, anyway.
As Mike noted recently, kettlebells can now be purchased at Target. If you're considering rushing out and getting one, here are a few things that may help.
What are they?
One of the first descriptions I heard was 'a cannonball with a handle'. The design has hardly changed over the centuries, and neither should that description. That really is what they're like.
Which size should I get?
As you'd expect, this varies according to your current strength and size. If possible, try out a friend's kettlebell at the local gym (or wherever they work out). If not, here are a few guidelines that'll steer you in the right direction.
From the article Buying your first kettlebell over at the Former Fat Guy Blog :
For guys, a good starting point is a 16 kg/36 lb bell. This was the first one I bought, and it's more challenging than the weight would suggest. For anyone with a few years of weight training under their belt, or anyone over 183cm/6′ and about 90kg/198lb, consider starting with a 24 kg/54 lb bell. If you get a chance to try one out somewhere before you buy it, pick it up and clean it (lift it to your chest, don't get out the polishing rag). That'll give you a reasonable idea.The female equivalents are about half these (on average - of course there are those who would easily work with more than this), 8 kg and 12 kg. Again, if you can try before you buy, great.
If you already have a kettlebell and are considering a second, typical progressions are 16/24/32 kg (for men) and 8/12/16 kg (for women). Once you have these three, if you want more, start again at 16 or 8. There are plenty of exercises involving two bells, and many of these are easier with the same weight for each.
NB : younger athletes may wish to consider halving the recommended weights for adults (depending on their age, size and strength).
Where do I get them?
As noted above, Target is now on the list. Other sources include :
NB : they can be fairly heavy, so postage may be costly. Get one locally whenever possible.
What do you do with them?
There are many more kettlebell exercises possible than I realised when I bought my first one. These include the vast majority of dumbbell exercises, as well as a range of movements that make full use of the kettlebell's unusual properties.
I've noted a number of resources below (many of them free); but if you're itching to get going, master the Kettlebell Swing. This video demonstrates exactly how it's done.
Staying informed
As with any form of strength-training, it's great to keep up with changes in equipment and training approaches. These will get you started :
This site
Elsewhere
Final thoughts on kettlebell training
The next time you get a chance, try out a kettlebell. It's a decision you'll never regret.
Row Right: Get More Bang for Your Back
posted by Scott Andrew Bird
Filed in : Articles
No matter which style of rowing you favour, there's a right way to go about it. Mike Robertson takes a great look at how to Get More Bang for Your Back.
Top Ten and a Half Training Tips for Martial Arts
posted by Scott Andrew Bird
Filed in : Articles
Over at EliteFTS, Alwyn Cosgrove takes a look at the Top Ten and a Half Training Tips for Martial Arts. The 'half' is definitely something to think about.
8 Moves you've never seen before
posted by Scott Andrew Bird
Filed in : Articles
Via the Turbulence Training blog : Craig Ballantyne demonstrates 8 of the lesser-known exercises in the gym. Some good ideas in there.
Designing for Diabetics
posted by Scott Andrew Bird
Filed in : Articles
Via Core77 : BusinessWeek has an interesting piece on some of the technology now available to aid diabetics. Good stuff.
Fight age with muscle
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet
Via MarkFu : MSN Health has a nice piece on fighting age with a bit of muscle. If you need any convincing to keep training for as long as humanly possible, this is it.
Oh, and to answer Mark's question - running up the hill. Always.
Optimal Focus for Racing
posted by Scott Andrew Bird
Filed in : Articles
"There comes a time in every race when a competitor meets the real opponent, and understands that it's himself."
- Lance Armstrong
Via Podium Sports Journal : A very interesting article by Sports Phychologist Carrie Cheadle - Optimal Focus for Racing. Although it focuses on competitive cycling, much of it applies to a range of sports.
Why MICE is the new RICE
posted by Scott Andrew Bird
Filed in : Articles
Over on EliteFTS, Eric Homan takes a look at the area of rehabilitation - specifically RICE. Or perhaps that should be MICE.
Staggered ab training
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet
Looking at this approach to ab training, I'm in no doubt that Christian Thibaudeau had a varied diet as a kid. I can see his mother hiding the healthy food amidst the (unfortunately) more common items on the plate.
Still, it's a very interesting approach. Staggered Ab Training.
A Singular Workout
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury takes a look at the value of training with heavy singles (lots of them). A great read.
Get more energy in the next 10 minutes
posted by Scott Andrew Bird
Filed in : Articles
Via Digg : I always find I have plenty of energy during a workout, but what do you do to get started? The Happiness Project has a few suggestions.
Training for general fitness
posted by Scott Andrew Bird
Filed in : Articles
Mike Mahler has a nice piece in his latest newsletter on training for general fitness. Whilst it's great to devise a program for someone who wants to lose 30lbs or push their deadlift up 50; most people just want a general increase in fitness. What does that mean?
The Illusion of variety?
posted by Scott Andrew Bird
Filed in : Articles
Charles Staley poses an interesting question over at Masters Performance : which is more important in a workout, variety or the illusion of variety? Definite food for thought.
The science of winning
posted by Scott Andrew Bird
Filed in : Articles
This article - Dmitri Ivanov's The science of winning according to Vasili Alexeyev (with notes by Dr Mel Siff) - is superb. Print it out, carry it around with you, and read it several times.
It's that good.
The Best Kettlebell Exercise for Fighters
posted by Scott Andrew Bird
Filed in : Articles
As much as I dislike any conversations along the lines of 'if you could only do one exercise, which would it be', Scott Sonnon raises some excellent points. Take a look.
Maximum Recruitment Training
posted by Scott Andrew Bird
Filed in : Articles
Maximum Recruitment Training (MRT) is a superb two-part article (part I, part II) by Chad Waterbury. Taking an in-depth look at muscle fibre recruitment, this is a great read.
The Five Pillars Of Kettlebell Training
posted by Scott Andrew Bird
Filed in : kettlebell
Tags : kettlebells
This is a great article from Mike Mahler on the fundamentals of kettlebell training. If you've just acquired one (I'm looking at you, Chris); it's a great read.
Bigger Brains, Better Genes
posted by Scott Andrew Bird
Filed in : News
Tags : diet
The Diesel Crew points to an interesting piece over on MSNBC - Bigger Brains, Better Genes. It's what many already suspected, but it's great to have proof. Exercise and a clean diet really are good for you.
Looking after your bones
posted by Scott Andrew Bird
Filed in : Diet and Nutrition
Mark has a nice piece up on bone health - a great read.
Why weightlifting shoes?
posted by Scott Andrew Bird
Filed in : Equipment
Tracy Fober points to a great article on the history of weightlifting shoes. If you're thinking of getting a pair, make sure you read this first.
Cirque du Soleil talent scouts
posted by Scott Andrew Bird
Filed in : video
Via Gymnastics Coaching : a very interesting article in the Wall Street Journal on the somewhat unusual problems faced by Cirque du Soleil talent Scouts. A good read.
Sizing Up Hamstring Injuries
posted by Scott Andrew Bird
Filed in : Articles
Vern Gambetta takes a look at the recent increase of hamstring pulls in Major League Baseball, and the time it now takes to recover from them. A great read.
Social Confrontation vs Asocial Violence
posted by Scott Andrew Bird
Filed in : Articles
Tim Larkin takes a look at a very interesting distinction : the difference between social confrontation and asocial violence (part 2). A great read.
How to row an ocean
posted by Scott Andrew Bird
Filed in : Articles
If indoor rowing isn't quite your thing, how about this : How to row an ocean by the ever-determined Roz Savage. Good stuff.
Mike Flynt making a comeback at 59
posted by Scott Andrew Bird
Filed in : Articles
Via ESPN : This is a great story. Having been kicked out of college - and off the football team - in 1971, Mike Flynt had all-but-forgotten his chances of competing in the sport. Recently, however, he discovered that he was still eligible to apply for the team (the 37-year-old indiscretion no longer relevant) and put his name down accordingly.
The good news? Not only was he accepted, but he could be back on the field as soon as September 1st. Aged a spritely 59.
Love it.
Is killing really just competition without the rules?
posted by Scott Andrew Bird
Filed in : Articles
Over at Target-Focus Training, Chris Ranck-Buhr takes a look at the stark differences between the two.
Coverage of the IAAF World Championships
posted by Scott Andrew Bird
Filed in : Articles
As part of this month's article series on fitness and the media, Blaine takes a look at the upcoming IAAF World Championships in Osaka. I'm very much looking forward to these; particularly as Osaka is only an hour behind us so the events are always on at a reasonable time.
Should be great.
Is Periodization A Hoax?
posted by Scott Andrew Bird
Filed in : Articles
Charles Staley again asks this somewhat controversial question over at Masters' Performance. If you're still undecided, take a look at Pavel's Tactical Periodization over at Military Fitness Magazine (thanks Jason). A great read.
Eating disorders in sports
posted by Scott Andrew Bird
Filed in : Articles
The Podium Sports Journal points to a very interesting document on the UK Sport site - Eating disorders in sport [1.9mb, .pdf].
Physical fitness leads to fiscal fitness
posted by Scott Andrew Bird
Filed in : Articles
Five reasons to start a corporate fitness program. Definitely something to think about.
Portable Fitness
posted by Scott Andrew Bird
Filed in : Articles
This looks promising. Portable Fitness.
Patellofemoral Syndrome or Pain under Kneecap
posted by Scott Andrew Bird
Filed in : Articles
This is a great look at (unfortunately) a fairly common condition - Patellofemoral Syndrome or Pain under Kneecap. From the article :
If you are experiencing a grinding pain deep under the kneecap, which occurs when walking down the stairs, sitting for prolonged periods, or rising from a chair, you likely have patellofemoral syndrome. The syndrome is caused by lack of smooth tracking between joint surfaces of the thigh bone (femur) and the undersurface of the kneecap (patella)—hence the name: patellofemoral syndrome.
The article covers both diagnosis and treatment. A great read, and the videos are superb.
Exercise 'must be tough to work'
posted by Scott Andrew Bird
Filed in : Articles
Via Netscape : It looks as though walking to the car just won't cut it. Exercise 'must be tough to work'.
The Endless Search
posted by Scott Andrew Bird
Filed in : Articles
The Modern Forager points to a thought-provoking piece by Ross Enamait - The Endless Search.
Looking for a quick fix? Sorry, there isn't one.
Training for Athletic Performance
posted by Scott Andrew Bird
Filed in : Articles
CST instructor Adam Steer takes a very interesting look at training for athletic performance. A great read.
Kettlebell vs Dumbbell in Russia
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
Over at the AKC blog Eric Liford takes a very interesting look at kettlebells and dumbbells in Russian gyms. Good stuff.
Functional Injury Prevention III : The Ankle Complex
posted by Scott Andrew Bird
Filed in : Articles
Tags : injury prevention
Via Napalm's Corner : If you've ever sprained your ankle, you'll know that it isn't exactly the highlight of the year. Jerry Shreck - Head Strength and Conditioning Coach at Bucknell University - may just be able to stop it happening again [144kb, .pdf].
What's your number 1 tip?
posted by Scott Andrew Bird
Filed in : Articles
It's always fascinating to see what people regard as their top tip. Over at T-Nation 7 Strength Coaches weigh in; at Harrowdrive the tips are from long-term readers.
How about you personally? What's the single most important thing (with regards to weight training) you've learned over the years?
More on subscapularis dysfunction
posted by Scott Andrew Bird
Filed in : Articles
There's some great info on Eric Cressey's blog, such as this snippet. Good stuff.
Fitness and the Media : Mainstream Coverage of Strength Sports
posted by Scott Andrew Bird
Filed in : Articles
Tags : powerlifting, rugby, strongman
This is the second article in this month's series on fitness and the media; a collaboration with Run to Win's Blaine Moore.
Mainstream coverage of strength sports.
Whenever you flip to the sports section of a newspaper, catch the television news or find yourself watching a random event at the Olympics - there is a fairly limited range of sports shown. This varies from country to country; in Australia the mix is generally rugby, cricket and the occasional spot of swimming. The strength sports (particularly Powerlifting and Strongman) seldom get so much as a mention.
This is certainly less than ideal. Whilst there are several changes which may help (more on that in a minute), the current situation is something like this* :
* this is based on the media coverage in Australia, the UK and much of Europe. If things are wildly different in the US (or elsewhere in the world), I'd love to hear about it.
Free-to-air television
This varies slightly from channel to channel. The mix usually involves a couple of football codes (Rugby League and AFL games always lead the way), cricket, swimming (during major events) and international favourites such as the City to Surf. Strength sports are seldom mentioned.
Cable television
The above sports are certainly available, in addition to various forms of Motor Racing. Once again, the strength sports seldom rate.
Paralympics
Although this is a major international competition - held every 4 years, shortly after the Olympic Games - it receives very little media attention compared to that enjoyed by its well-known cousin. This is despite the fact that the same level of training and preparation is involved.
Unfortunately this oversight means that the Powerlifting competition - always a great one - usually goes unnoticed. Very disappointing.
Films
If you can see a pattern forming here, get ready for things to continue. The majority of sporting films here feature football, cricket or swimming; with an occasional surfing or ski movie gracing the big screen.
Sorry, no strength sports here.
Radio
This varies from the free-to-air TV mix only with the addition of horse racing. Not even a mention of the heavy stuff.
Newspapers
As with the Olympic coverage, the major papers seem to focus on the top sports of the local area. The difference here, however, is that the information seems to centre on negative results by otherwise good athletes. Sporting heroes who are seen drunk in a nightclub, or have a bad day on the field.
Even in the negative press, the strength sports seldom get a mention.
What can be done to improve things?
The mainstream media presents the information it believes people want to see. In order to change this, the various TV, radio and newspaper executives simply need to be informed that a different mix is desired.
There are several changes that would greatly help this. Here are a few suggestions; your own views are more than welcome.
Get more children involved : One of the reasons that the above sports (as well as baseball in the US, I suspect) are regularly shown is that children play them in large numbers. When kids come home from school talking about a particular sport, or dedicate time each week to playing it; that sport will have a good chance of appearing on the television news.
Modified versions of both Powerlifting and Strongman competitions - specifically for children - would go a long way to increasing coverage of these sports.
Lift things that look heavy : When I first saw a Strongman competition (perhaps 30 years ago), I was amazed that people could lift anchors, large stones, fridges, cars - things that looked heavy. It was only after I started weight training myself that I could relate to the occasional events that involved a bar with plates. 200kg may sound like a fair bit of weight to someone who trains; to everyone else, however, it's just a number.
In both Powerlifting and Strongman competitions, a lot could be gained by simply making it look as hard as it is.
Encourage athletes to promote themselves : It's common to see a sporting hero advertising something or other. Footballers, golfers, baseballers, runners; all getting behind their favourite shoes, sports drinks or cars. It's definitely a big business that's here to stay.
When was the last time you saw a famous Powerlifter doing this? Or a Strongman?
A lot of the discussion regarding this situation seems to suggest that there are too many governing bodies involved with Powerlifting; or that Strongman competitions are not always organised perfectly. In many cases these claims may be correct - although the same things could be said for football, baseball, cricket, swimming and just about any other sport. There's a lot more to it than that.
As I mentioned earlier, I'd love to hear your thoughts on the matter. What changes would you make in order to get the strength sports more coverage in the mainstream media?
Cooking the power foods, part 1
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet
As I'm still sans-kitchen for another fortnight or so, I'm yet to put any of these to the test. However, the blueberry stuffed pork chops (pictured) are definitely high on the list.
Cooking the power foods, part 1.
Straight to the Grip Contest
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
When it comes to grip training, Jedd Johnson's a goldmine of information. Over on the Diesel Crew site they've just wrapped up his excellent Straight to the Grip Contest series into a single PDF document [392kb, .pdf].
Download it, print it out and share it with your friends. It's a great read.
Breathing
posted by Scott Andrew Bird
Filed in : Articles
Via MarkFu : a nice piece on breathing, posted on the Mike's Gym site by Bill Johnson (originally written by Dr Michael Colgan). A good read.
Fast is good : the soft side of Hardstyle
posted by Scott Andrew Bird
Filed in : Articles
Rif needs to write a book. Really. This is a great post.
The benefits of short levers
posted by Scott Andrew Bird
Filed in : Articles
Over at the Ice Chamber Blog, Tracy points out just a few of the exercises that are most suitable to those who are, well, a little on the short side.
The need to increment resistance during Strongman training
posted by Scott Andrew Bird
Filed in :
Brisbane Broncos' Strength Coach Dr Daniel Baker looks at the need to be able to quickly adjust the resistance of strongman implements; particularly when training a large group of athletes. Very interesting.
It's never too late
posted by Scott Andrew Bird
Filed in : video
This is great to see. With an average age of 74, the Silver Sneakers is a fitness group for over-65s.
Thibaudeau's Words of Wisdom
posted by Scott Andrew Bird
Filed in : Articles
What do you get when you trawl through forums looking for Thib's suggestions for various things? A fascinating article.
Questioning Undulating Periodisation
posted by Scott Andrew Bird
Filed in : Articles
Charles Staley questions the value of Undulating Periodization. I have to admit, he raises some good points.
Anatomy Trains
posted by Scott Andrew Bird
Filed in : Articles
Eric Cressey introduces a new (to me, at least) concept, explored in detail in the Thomas Myers book Anatomy Trains
Creatine for women
posted by Scott Andrew Bird
Filed in : Articles
The majority of women don't take creatine; Cassandra Forsythe and Jen Heath are determined to change that. A good read.
Loading schemes for optimal progress
posted by Scott Andrew Bird
Filed in : Articles
Christian Thibaudeau takes an interesting look at a major part of any lifting routine - the loading scheme. Good stuff.
Levers and kettlebells
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
Mike Davis looks at one way [.pdf, 484kb] in which kettlebell training can differ fundamentally from dumbbell equivalents; it's all in the way you hold them. Very interesting indeed.
Going Back
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip
That is a trilingual (Hebrew, Arabic, English) Jerusalem street sign, and this is a story about going back.
I spent 2004-2006 studying in Jerusalem where I was fortunate enough to find the best gym I had ever trained at before or since. It wasn't a large place, but what it lacked in size it made up for in seriousness. I moved back to North America when I finished my studies and found it very difficult to find a new gym. I ended up finding two, neither of which comes close to replicating what I had previously enjoyed.
This past week I returned to Jerusalem and went back to the gym. I was nervous about going back. When I first landed in North America I was determined to go back even stronger than when I left. But new job and new life interfered, and eventually I realized I had lost too much strength to make that possible. Then I just wanted to go back as strong as I was when I left. That too became impossible, and at the end it was simply that I needed to go back and re-experience the environment that made the transformation possible in the first place. I was nervous and embarrassed, but my desire to see the gym, the Coach and the other people who train there overrode the fears.
I landed on Monday afternoon, dropped off my belongings where I was staying, and headed off to the gym, frumpy and jet-lagged after my 16 hours of travel (2 flight + 3 layover +11 flight). I didn’t recognize the young man at the front desk and for a moment I worried that everyone I knew would be gone. Coach wasn’t there that evening but Trainer was. He looked at me like I had dropped in from the moon.
Didn’t you go away to teach? he asked.
Yeah, I said.
When did you arrive?
Three hours ago.
And you came here?
Where else would I go?
Really, where else would I go? I transformed myself here and I worked harder than I have at anything else in my life. This gym is what I miss most about Jerusalem. (Ok, vegetables that taste like vegetables were meant to taste and not like plastic are a close second.) I don’t know if a person who doesn’t train or who trains at some commercial gymplex can understand what it means to be in a gym where “serious” is the default mode. And it’s the default mode for the majority of those training: female, male, young, old, bodybuilder, powerlifter, or just training for health, rehab or a child’s wedding.
I came back the next evening. Coach was there.
Came to train? he asked.
Yes. I said.
Coach had designed a program for me before I left. I had to modify it due to what the gyms in the US had. For example, I haven’t done negative pull-ups in a year because there was nothing at my US gym to hang or descend from, with a predictable impact on my back strength. Over the next four evenings I went through my current program so he could check my technique, establish new maxes and modify my program accordingly. I found out that I had lost strength (no surprise there) but my technique is still solid. I need to grip the bar tighter on the bench press but that's about it. It could have been a lot worse.
I missed so many things about this gym: I missed hearing the cacophony of Hebrew, Russian, Georgian, Arabic and English. I missed working in with people who are generous about sharing a rack even if they are lifting three times as much as you. I missed seeing familiar faces every evening. The questions came quickly as people noticed me there and did double-takes. “What are you doing here?” (teachers' workshop.) “You’re back! Are you staying?” (No, unfortunately, but I’m going to come back as often as I can afford it.) “Did you find a place to train there”? (Yes, but it can't compare to this place.) "What's it like over there?" (Too many treadmills and too many tvs.)
One person, with typical Israeli bluntness, got right to the point: “You lost fitness. What happened to the biceps”? (I slacked off and lost them, but I’ll get them back.) I’m glad someone called me on it, actually, and glad to discover that they had noticed the biceps in the first place.
In three weeks I have to go back to my gyms in North America. I’ll be going back having given myself a booster shot against the malaise of the standard North American gym. In the same way that Jerusalem recharges my spiritual batteries, this gym recharges my physical ones.
Portnoy's Cheers theme put it simply:
“Sometimes you wanna go where everybody knows your name
And they’re always glad you came. “
Especially when it comes to gyms.
Training to transform
posted by Scott Andrew Bird
Filed in : Articles
The 'Iron Tamer' (aka Dave Whitley) expresses the results of his programming labours in a particularly simple and elegant form :
Alternating/supersets of non-competing full-body movements + Intervals. Also known as hard freakin' work.
Time to grab the bells.
Elite Performance
posted by Scott Andrew Bird
Filed in : Articles
Another great collection of articles - this time for Rugby athletes. Enjoy.
IronSports
posted by Scott Andrew Bird
Filed in : Sites
There are some superb lifting and fitness articles over on personal trainer Bryce Lane's IronSports.tv. Definitely worth a read.
Women drawn to men with muscles
posted by Scott Andrew Bird
Filed in : Articles
Via Get Outdoors : Researchers at UCLA have just confirmed what many would have thought obvious -
Women are predisposed to prefer muscularity in men.
At least for short-term relationships.
Rethinking the approach to single leg training
posted by Scott Andrew Bird
Filed in : Articles
After chatting to Mike Boyle, Eric Cressey is doing just that.
Routine vs Ritual
posted by Scott Andrew Bird
Filed in : Articles
All or None points to a very interesting piece over on Body Tribe - Routine vs Ritual. A great read.
Kettlebell exercise alternatives
posted by Scott Andrew Bird
Filed in : Articles
Via Napalm's Corner : Just got a chance to read Mike Hanley's latest piece over on the EliteFTS site - An alternative way to train. Definitely time to grab a second kettlebell.
Stimulate more muscle growth
posted by Scott Andrew Bird
Filed in : Articles
Christian Thibaudeau takes a look at a critical aspect of muscle growth - how it works. Very interesting indeed.
A performance-based comparison
posted by Scott Andrew Bird
Filed in : Articles
Steve Cotter has an interesting article in this month's issue of the Crossfit Journal - A performance-based comparison of kettlebell methods [804kb, .pdf]. A great look at the various training methodologies and how to best use them in your routines.
Training at hand
posted by Scott Andrew Bird
Filed in : Articles
Physical Strategies points to a great piece by Staff Sgt. Paul McCully, showing the real value of combative training. Excellent reading.
Kettlebell Laterals
posted by Scott Andrew Bird
Filed in : Articles
Tags : kettlebells
Via the Diesel Crew blog : Smitty explains just why kettlebells and dumbbells feel different when doing lateral raises.
What's in your gym bag?
posted by Scott Andrew Bird
Filed in : Articles
Mike over at Anvil or Hammer points to a great competition by Tsampa.org's Kris Lindqvist on the Virtual Meet site. Short version - photograph the contents of your gym bag and win a VM t-shirt. Superb.
The Soft American
posted by Scott Andrew Bird
Filed in : Articles
Pavel Tsatsouline's latest newsletter points to a thought-provoking piece - "The Soft American" - written by the great JFK. Although it was originally published in December 1960, do the main themes still hold true?
Training athletes who throw overhead
posted by Scott Andrew Bird
Filed in : Articles
Eric Cressey raises a few interesting points in relation to shoulder strengthening for baseball. If you play sports which involve overhead throwing (or train those who do), read on.
Technology and Fitness : The Sustainable Gym
posted by Scott Andrew Bird
Filed in : Equipment
Tags : DIY, equipment
What is a sustainable gym?
One of the many ideas behind the Sustainable Gym (notably developed and supported by renowned inventor Lucien Gambarota) is to re-use some of the energy expended by the gym's patrons to power these devices. Whilst this wouldn't necessarily eliminate the electricity bills overnight, it'd cut them down considerably.
Sounds great - where can I try this?
Another option is to construct your own. As a noted supporter of the 'DIY Gym Equipment' concept, I'm very much in favour of this idea.
Although the obvious equipment to benefit from this treatment sits firmly in the cardio area, there's no reason to avoid the heavier resistance machines. Rowers lie somewhere in the middle ground, and are ripe for a bit of energy-saving DIY.
Has anyone here played around with the equipment in their own home gyms (cardio gear or otherwise), with an idea to re-using some of the energy put into them?
New Associations, New Muscle
posted by Scott Andrew Bird
Filed in : Articles
Just got a chance to read Dan John's latest piece on T-nation - New Associations, New Muscle. Here he discusses how not only changing exercises around, but changing the equipment used can lead to a wealth of new ideas.
Experiment. Have fun.
F + F workouts (Fun and Free)
posted by Scott Andrew Bird
Filed in : Articles
Tags : DIY, DIY equipment
Total Transformation's John Kaiser takes a look at one of my favourite workout locations - the local park. It's definitely not just for kids.
Dave Ostlund on his Venice Beach win
posted by Scott Andrew Bird
Filed in : Articles
Tags : strongman
Strongman Dave Ostland chats to Chasing Kaz's Ben Hanson on his recent WSM Super Series win, and the new points system that accompanied it. Changes or not - it was a great win.
Weight training with a new baby in the picture
posted by Scott Andrew Bird
Filed in : Articles
A question over on the Former Fat Guy blog started me thinking - what is the best way to train when there's a new baby in the family (limiting time, rest and generally changing things around - in a great way, of course)? I'd love to hear your ideas; especially if you're about to be a parent for the second time (Kris, I'm definitely looking in your direction). What works? What would you do differently?
How to prepare meals in advance
posted by Scott Andrew Bird
Filed in : Diet and Nutrition
Tags : diet
An article I did for Diet Blog - How to prepare meals in advance. As always on that site, the comments are definitely worth a read.
What a pain in the ankle!
posted by Scott Andrew Bird
Filed in : Articles
Dave Waugh - Sports Physiotherapist at the recent World Adventure Racing Championships Scotland - takes a look at Extensor Tendonitis; especially how it should be managed during training. Very interesting.
Mastering the deadlift III
posted by Scott Andrew Bird
Filed in : Articles
Just got a chance to read the final part of Eric Cressey's excellent Mastering the Deadlift series (part I, part II). If you've ever wondered what benefits lie behind the many deadlift variations, read on. Superb.
Healthy hips - self assessment
posted by Scott Andrew Bird
Filed in : Articles
Keith Scott takes a brief look at three quick checks you can do to see if you fall into the 'common hip problem' category. Unfortunately I do; time for a little stretching.
Indian physical culture
posted by Scott Andrew Bird
Filed in : Articles
Just came across some great photos of early Indian physical culture by Vinaya Kumar. Note the stone lifting - great stuff.
Fixing What Ain’t Broken
posted by Scott Andrew Bird
Filed in : Articles
Scott Sonnon takes a very interesting look at the more recent approaches to kettlebell training. A great read.
Performing the Barbell Snatch
posted by Scott Andrew Bird
Filed in :
The Ice Chamber's Kelley Hinds demonstrates the Barbell Snatch. A great exercise.
The Super-Accumulation Program
posted by Scott Andrew Bird
Filed in : Articles
Charles Poliquin takes a very interesting look at the benefits of overtraining. Yes, you read that right.
A sign of weakness
posted by Scott Andrew Bird
Filed in : Articles
Another quick note on the importance of ankle strength and mobility, this time in the form of a brief Q&A on Eric Cressey's blog. Definitely something to think about.
The Importance of Foot and Ankle Mobility
posted by Scott Andrew Bird
Filed in : Articles
If you noticed Dogen's Titanium Ankles video [.wmv, 32.9mb], you may be rethinking your approach to ankle training. Enter Mike Davis, with The Importance of Foot and Ankle Mobility [.pdf, 96kb]. It's a great article.
Why do we need glucose?
posted by Scott Andrew Bird
Filed in : Articles
Great question, great answer. Dr Michael Eades has the details.
An extra dose of muscle mass
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury sets up a great trio of mass-building articles on T-Nation this week, with the lines :
Raise your hand if you don't want more muscle mass. Anybody? Yeah, that's what I thought.
If you find yourself nodding sagely (whilst keeping your arms firmly by your sides), here's a bit of reading for you :
The 30 Day Mass Plan
by Chad Waterbury
This is more than a simple 'squats and milk' article, as Chad discusses recent discoveries in the muscle-building world and how he's currently implementing them in routines for his clients.
6 New Exercises For New Muscle!
by Christian Thibaudeau
Christian looks at 6 great mass-building moves that deserve more than a casual glance. In addition to the big 3, these exercises are definitely worthy of consideration.
Double Trouble Hypertrophy
by Joel Marion
Joel discusses that staple of high-frequency training - the 'twice daily' approach. If you've got a bit of time on your hands and a gym nearby, this one's for you.
Zatsiorsky's Two Factor Theory: The Fitness-Fatigue Model
posted by Scott Andrew Bird
Filed in : Articles
Tags : routine
Mehdi takes a brief look at a fascinating study - Zatsiorsky's take on the Fitness-Fatigue Model. After reading Science and Practice of Strength Training
Supported Muscle-Up
posted by Scott Andrew Bird
Filed in : Articles
Jim Bathurst updates his superb tutorial on the Muscle-up with a great exercise for the progression - the Support / Block Muscle-up. Will definitely be trying these out.
Straight to the Grip Contest VI - Specialization with Grippers
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
We have covered the gamut of established set techniques for grippers that are currently used in certification systems and in grip contests. Now we need to talk about how to prepare for these certs and contests.
It all comes down to specialization.
You have to specialize with your setting techniques in order to make the best run at your gripper goals. If the promoter is allowing a deep set, then you should spend the majority of your time working on that deep set, and likewise with a wide set.
Following are a few of the practices I have been using in my gripper training. You will see that a lot of these tips will involve Extension of the Movement (EM), one of the concepts the Diesel Method is based upon. The idea behind EM is to increase the physical demand of the training means by making it more difficult. Then, when you return to the movement pattern of the basic movement, it feels much easier to perform. In training, I often try to make my preparation more demanding than what I will be doing in the contest.
Here are a couple of techniques I use for my specialized deep set gripper training.
Set, Pause, and Smash
For example, in the contest, you have to set the gripper to parallel and then you can immediately try to close it. In training, I set the gripper to parallel and then pause it for an instant, to make the close a bit harder. I don't do this every single time, but I usually split it up 50/50. Try this one out! After several weeks of pausing in training, it's going to feel much easier for you to close a gripper in the contest when you can just set it and kill it.
Train on really heavy grippers
The next time someone asks you to try out your gripper, watch how much they shake when they set it. Most people who have not trained with grippers much are going to shake and tremble when they go for the set. Those who are new to grippers often have to expend a great deal of energy just setting the gripper. This can also happen when an experienced athlete goes for their target or Personal Record gripper at a contest. When you get to the contest, you want to be able to conserve as much energy for the close that you can. You do not want to waste any energy trying to keep your hands steady during the set.
The best way I know of to make sure you are steady with grippers is by working with heavier grippers on a routine basis in your training. At least once a week, I do 5 sets or so with a significantly heavier gripper than my goal gripper. For instance, I set aside time in training to work with my Beef Builder Super Elite, COC #4, and BB Grand Elite. Setting these a few times makes lighter grippers feel like squeezing jello.
Following are a couple of things I keep in mind for my wide set training
Speed through the sweep
It is very important that once you get your fingers in place on the gripper handle, to squeeze it down quickly. Nothing is going to hinder your chances of making the handles touch than trying to cover the 3 inches between the handles with a slow, grinding motion. It takes too much energy to do this. Get the handles moving, power through the sweep, and utilize momentum to get the handles as close together as possible on the first effort. If the handles come to a halt, then by exploding from the start you should have enough energy stored up to give it another jolt and pin those handles together at the end of the range of motion.
Full range repetitions
Something new I have been doing lately for my credit card set training is employing repetitions with lighter grippers. I have never done much rep training with the grippers until recently. I have been hitting a lot of full range reps with the COC #2 and the BB Master. Full range is the important thing here. Using EM, I open the gripper completely each time, in order to make each rep a bit harder than what will be done at the contest, all with the hopes of being better conditioned once the contest arrives.
Lifting an Atlas stone
posted by Scott Andrew Bird
Filed in : Articles
Now that you've made your stone (part 1, part 2), Darren shows you how to lift it. Or rather, his brother Pete does.
Very nice tutorial.
Earle E. Liederman
posted by Scott Andrew Bird
Filed in : Articles
Brian Carson takes a brief look at 1920s bodybuilder and strongman Earle E. Liederman, who claimed several famous pupils including Jowett and Hyson. Very interesting.
Workouts for the time-poor
posted by Scott Andrew Bird
Filed in : Articles
The latest edition of Mike Mahler's newsletter contains a great article by the one-and-only Mistress Krista (OK, there's another one) on workouts for the time-poor. If you identify with the character on the right in the recent Randy Glasbergen cartoon, read on.
Real Fast Fat Loss
posted by Scott Andrew Bird
Filed in : Articles
When it comes to straight talking, you don't get much more direct than Alwyn Cosgrove or Chad Waterbury. The two have teamed up for a superbly simple, no-nonsense look at the training side of fat loss. Definitely a keeper.
Hip Tendonitis : Causes, symptoms, treatment and prevention
posted by Scott Andrew Bird
Filed in : Articles
The Final Sprint takes a very comprehensive look at the particularly frustrating world of Hip Tendonitis. A great read.
The 6 main pitches of a Pro Wiffle®Ball player
posted by Scott Andrew Bird
Filed in : Articles
There's a lot more involved in pitching a Wiffle®Ball than you might imagine. For details on the 6 pitches every Pro Wiffle®Ball player should know, head over to the New Jersey Wiffle®Ball Association.
Cricket: Training for Speed-Strength
posted by Scott Andrew Bird
Filed in : Articles
Eric Cressey takes a very interesting look at the speed-strength requirements of cricket. Definite food for thought.
Mastering the Deadlift
posted by Scott Andrew Bird
Filed in : Articles
The deadlift - and all of its wonderful variations - easily tops my personal favourites list (for the gym, that is). Eric Cressey embarks on what promises to be a terrific journey.
A Little Yoke Work : 10 Exercises for a Bigger Neck
posted by Scott Andrew Bird
Filed in : exercises
Tags : grip, neck, traps, yoke
In his article The Yoke, Wendler pointed out :
We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.
Besides which, a well-protected neck is always a good thing to have.
What is the yoke?
To anyone who loves the iron, the yoke is simply the collection of muscles that sits around the neck and makes it look as though you're permanently wearing one of those inflatable travel pillows. Those muscles help protect your neck from all sorts of damage (which is why you'll often see footballers, wrestlers and MMA athletes working them seriously).
For a slightly more anatomical look at things, the yoke consists of :
Traps (Trapezius)
If the first exercise that came to mind when you read the word 'yoke' was the humble shrug, join the club. Listed below are several other ways to hit the traps, but the shrug is at the top of the list for a good reason - it works.
The traps help with several movements of your arms above your head (picture the movement of a pull-up, for starters). The top shelf always gets a little harder to reach after a solid deadlift day.
Rear Delts (Posterior Deltoids)
These are simply the muscles at the back of the shoulders, and help to raise your arms behind you (think of a rear lateral raise).
Neck (Several muscles, all designed to rotate and tilt your head in various directions)
This probably brings to mind helmets, neck harnesses and formula one racing drivers (if that last one surprises you, think about the G-forces those guys are repeatedly subjected to as they go around corners). There are several muscles involved, but they have a common purpose : to help protect the cervical spine. And rotating/tilting the head of course.
Hans Selye’s Stress Model
posted by Scott Andrew Bird
Filed in : Articles
Mehdi at StrongLifts.com takes a brief look at a fascinating topic - General Adaptation Syndrome (in particular Hans Selye’s Stress Model). Definitely one to think about.
Old-Time Strength: Hermann Goerner
posted by Scott Andrew Bird
Filed in : Articles
Brian Carson takes a brief look at German strongman Hermann Goerner. A very interesting guy.
The Mighty Atom
posted by Scott Andrew Bird
Filed in : Articles
John Wood has just put up a page discussing strongman Joseph Greenstein, better known as The Mighty Atom. Very interesting stuff.
The Hack Squat
posted by Scott Andrew Bird
Filed in : exercises
Tags : grip, Old-Time Strength, Timeless Exercises
This is the third in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Hack Squat.
The Hack Squat is an exercise that seems to be commonly associated with a machine; however the barbell version is indeed a thing of beauty. If they aren't forming part of your current routine, perhaps it's time to give them a shot.
Origins
The exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George 'The Russian Lion' Hackenschmidt; or 'Hack'. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.
George Karl Julius Hackenschmidt (he was of Swedish descent, if you're wondering why he doesn't have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).
A word on the name
Although it is seemingly self-evident that the name 'Hack Squat' comes from the short version of his own name, Hackenschmidt claimed in The Way to Live that the name actually came from the word hacke, meaning 'heel'. Either way, the name 'Hack' is entirely appropriate.
Technique
Load up a bar and place it on the floor. Stand just in front of it, with feet roughly shoulder-width apart, and grasp it with a double overhand grip. Stand up.
The bar itself will mainly move vertically (there's very little horizontal motion). As with a deadlift, think of your hands simply as hooks, keep your back straight and move upward until you're standing upright.
Muscles involved
Although this is primarily a quadriceps exercise (especially for the Vastus Medialis), a number of other muscles come into play. These include [2]:
Synergists
* Gluteus Maximus
* Adductor Magnus
* Soleus
Dynamic Stabilizers
* Hamstrings
* Gastrocnemius
Stabilizers
* Erector Spinae
* Trapezius, Middle
* Levator Scapulae
* Trapezius, Upper
Antagonist Stabilizers
* Rectus Abdominis
* Obliques
Things to consider
As with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).
If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.
Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it's still necessary to perform the exercise.
During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].
Conclusion
The Barbell Hack Squat's a great exercise - simple, inexpensive and quick to perform. If it isn't already part of your current routine, give it a run.
References
1. George Hackenschmidt: The Russian Lion.
By David Gentle
Natural Strength
(part 1, part 2)
2. Barbell Hack Squat
EXRX
3. Hack Squat
ABC Bodybuilding
Kettlebell Training for Beach Volleyball
posted by Scott Andrew Bird
Filed in : Articles
Alex Franco looks at the use of kettlebell training for that great summer sport - beach volleyball.
How to tape your hands
posted by Scott Andrew Bird
Filed in : Articles
Via Rif's Blog : excellent instruction (either as a preventative measure or following tears). Perfect.
10 tips to a better deadlift
posted by Scott Andrew Bird
Filed in : Articles
Via Napalm's Corner : Rick Walker certainly knows his stuff when it comes to the deadlift (if you're in any doubt, take a look his training video on the Diesel Crew site). His latest article - a 2-part piece on Beyond Strong - is filled with great nuggets of information that will have you looking hard at each aspect of your deadlift training.
Brilliant stuff.
Observing the masters
posted by Scott Andrew Bird
Filed in : Articles
Strong to the Core's Jeff Fields ponders the innate training ability of toddlers. For some great exercise inspiration - as well as to see great squat technique - simply watch a 2-year-old at play.
Take notes.
The Nine Mental Skills of a Successful Athlete
posted by Scott Andrew Bird
Filed in : Articles
Director of the Ohio Center for Sport Psychology Dr Jack Lesyk looks at the mental aspect of success on the sporting field, with The Nine Mental Skills of a Successful Athlete. A great read.
Kayaking tips
posted by Scott Andrew Bird
Filed in : Articles
If you're getting ready for this year's Pure Tasmania Challenge, Mark Webber has a couple of great kayaking tips for you.
Starting Your Fitness Journey : 10 Things to Consider
posted by Scott Andrew Bird
Filed in : Articles
Tags : beginner, diet, recovery, sleep
When I started working out (a little over 3 years ago) I was lucky enough to put in place several things that have held me in good stead up until now (as well as a number that didn't, but I'll just quietly ignore those). Here are 10 things that helped enormously :
1. Set goals
Think about your reasons for exercising, and set goals that seem reasonable to you (you can always adjust these later as necessary). These goals will help enormously when it comes to keeping you on track; regardless of your motivation. Whether you want to be freakishly strong, shed a few excess pounds or simply have beach-worthy abs; goal-setting will help you on your way.
More info : Dan John has written many articles on goal setting, but this one's my favourite.
2. Keep notes
When I began blogging my workouts I was inspired by Kris Lindqvist's excellent site Under the Bar. Since first coming across that site I've noted many others that also contain a workout diary; one of the main reasons these continue to appear is that they're a great way of staying focussed, and eliciting feedback as desired.
Even if the idea of keeping a public site is a little too much for you to handle, keep notes in a private journal somewhere. A notebook (the paper kind, not a computer) is just fine.
More info :
Want a quick, free way to keep a Training Log online? Swing by the Training Logs area of the forums, log in and add yours. As a bonus, several of these are also highlighted in the weekly Strength & Fitness Newsletter.
3. Work out at home (especially in the beginning)
Let's face it, gyms can be a little intimidating - especially if you're just starting out. Designate part of your house as your home gym (you really don't need much to get started, if there's enough space to lie down on the floor you can do quite a bit). You can always relocate to your garage/spare room/basement if the bug really bites.
More info :
from Stumptuous
from this site
4. Eat plenty
Personally, I don't believe it's possible to eat too much of the right food (of course you can always eat the wrong foods, and at the wrong times). Without getting heavily into nutrition - although if you want to later, that certainly isn't a bad thing - just steer clear of the things you already know are 'junk' (potato chips, greasy fast food, cake etc) and lean more toward a fruit + veg + lean meat meal plan.
As for timing, don't get stressed about the number of options and the seemingly endless supply of nutritional advice. You'll probably be hungry after working out, so get something ready. If you eat then, in addition to the usual 3 meals per day, you're well on your way.
More info : for a few great ideas that'll get you eating well in no time, head over to Dr John Berardi's Tailor Made Nutrition articles (part 1, 2, 3).
5. Get your rest
This is one of those things that will just feel right after you begin working out. If you work out regularly (no matter what sort of exercise you're doing, as long as it gets the blood pumping and makes you breathe a little deeper), you'll find that you sleep better. If you sleep deeper (and possibly longer), keep doing it - it's definitely a good thing.
Conversely, getting a better night's sleep will help your body recover from the workouts. If you can help it along a bit by skipping that late night cup of coffee, avoiding that late night re-run of Seinfeld on TV, or taking the occasional afternoon nap on the weekend; your body will thank you.
More info :
Biphasic Sleep : 30 Day Summary (this site)
The incredible Paul Chek
posted by Scott Andrew Bird
Filed in : interviews
Via Rif's Blog : Each time I come across a piece by Paul Chek I am amazed at the ingenuity of this incredible character. This interview over on T-Nation (from January last year) explains just why.
Weight loss for climbers
posted by Scott Andrew Bird
Filed in : Articles
Dave MacLeod takes a brief look at a very interesting subject :
'Are there any great benefits to weight loss for climbers?'
With 13 years of hard climbing experience, and having recently shed a few excess pounds, his answer is certainly food for thought. Has anyone else here noticed a difference (when climbing) after weight loss?
Straight to the Grip Contest Part V - The No-sets
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
Up until now, we have covered the gripper setting techniques that are most widely known in Grip Sports. While these sets, allow for the athlete to pre-position the gripper before making the attempt to close the handles together, there are some other techniques that are practiced in which a pre-closing of the gripper is not permitted. These methods are called "no-sets".
Within this category, there are two techniques - the basic no-set, and the table no-set.
No-Set Close
The No-Set technique is very easy to perform. All you really have to do is place the gripper in your hand how you want it, without pre-closing it, and give it a squeeze. The object is, of course, to close the gripper and touch the handles together, but upon trying this technique you will see that it is much harder to pull off because you have not pre-arranged the gripper into a position of optimal leverage. Instead, you have to work the handles the entire way through the range of the sweep.
Now, even though you do not pre-close the handles, you can still place the gripper so that it is in an advantageous position. Naturally, when you attempt a no-set close, you are not just going to haphazardly drop the gripper into your hand and hope your fingers catch it in a good spot. Instead, you should situate it, so that the anchor handle is firmly and squarely set against the thumb pad and the other is favorably in contact with the fingers. This will ensure that the gripper does not slip around in your hand while closing.
No-set closes are one of my main focuses with grippers at this time, and I can see that I progress much slower with no-sets than I do when using a set.
Table No-Set
The table no-set is even more difficult, in my opinion, than the fundamental no-set gripper close. Again with this technique the close will not be assisted by the off-hand. In fact, with this technique only the squeezing hand is allowed to touch the gripper.
This technique is the one that is required for certifying under the Warren Tetting regulations. You can contact Warren Tetting for a specially made gripper which you can then certify on. To qualify, the gripper must start on a table or other hard, flat surface. The athlete must reach down with the squeezing hand, grab one handle and then wriggle the fingers into position to make the close.
To the best of my knowledge, the athlete must video tape the certification attempt and send it to Warren Tetting himself. Beyond these details, I am not sure, as I have never looked into this certification, although many Gripboard members have done so.
34 Ways to increase your deadlift
posted by Scott Andrew Bird
Filed in : Articles
StrongLifts.com's Mehdi takes a look at 34 Ways to increase your deadlift. If you're like me, and this superb exercise tops your list of 'fun things to do in the gym', this is a great read.
Strength standards
posted by Scott Andrew Bird
Filed in : Articles
Tim Henriques (Director of the National Personal Training Institute) takes a look at 'strength standards'; giving you an idea of how your lifts stack up against the norm. If you're hovering near a boundary (as a couple of my lifts still are), it may be just the motivation you need.
Building an electric bike
posted by Scott Andrew Bird
Filed in : Articles
I'm in two minds about this. On one hand, any form of bicycle is a good alternative to a car in many cases (I'm not talking about family vacations here, just the occasional trip to work). On the other, part of the fun of riding a bike is powering it yourself.
Still, this is an interesting compromise. If you're looking to beef up the capability of your pushbike a little, Slofly can help.
The Other 23 hours
posted by Scott Andrew Bird
Filed in : Articles
In the first part of (De)-Constructing Computer Guy Tony Gentilcore and Jimmy Smith looked at several exercises designed specifically for anyone who spends a good part of their life in front of a keyboard (yes, I'm definitely on that list).
Now it's time to address the points to keep in mind during the other 23 hours of the day. Once again, I'm guilty of more than a couple of them. Time to adjust a couple of things.
The Zercher Squat
posted by Scott Andrew Bird
Filed in : exercises
Tags : Old-Time Strength, thick bar
This is the first in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Zercher Squat.
What is the Zercher Squat?
To the uninitiated, the Zercher Squat is a strange beast. Instead of the bar being held across the shoulders (slightly higher or lower for Olympic Weightlifters, Bodybuilders and Powerlifters); it's held in the crook of your arms. The inside of your elbows, if you like.
This is somewhat painful (although you do get used to it a little), however it's an extremely effective exercise. As Louie Simmons notes in Dead Lift Secrets :
It teaches you exactly how to squat. It teaches you to push your knees apart. Push your chest up. Push your buttocks out. The whole nine yards.
Origins
The Zercher Squat was one of the many cruel and unusual exercises created by St Louis strongman Ed Zercher (1902 - 1995). Zercher's own home gym resembled a junkyard more than a basement, and was filled with such toys as anvils, wrecking balls and assorted pieces of machinery. Sounds perfect.
Technique
This is one of the rare exercises where using a thick bar actually makes it more comfortable. A strongman yoke with an adjustable crossbar is great; a thick (2.5" - 3") barbell is also a good choice.
The lift comprises two stages, although it is common to see only the second one being performed in gyms.
The weighted bar begins on the floor, and is deadlifted (using a conventional, or shoulder-width stance) to a point a little above the knee. Aim for the lower quad muscles, rather than your kneecaps.
Slowly squat down; balancing the bar at this point on your lower thighs. Slide your arms under the bar until it reaches your elbows. Now stand up.
Simply reverse the process to complete the exercise. That's one rep.
NB : You may notice that this movement resembles the action of lifting a heavy stone, and it can be a great way to help train for such an event.
How to hold the bar
Regardless of how you hold the bar, there'll be some pain involved. Whilst you can probably ignore it when there's 50kg on the bar, it's a different story when the bar weighs 200kg.
There are three things to consider here. Experiment with them and find the combination that feels right to you. They are :
How your hands are -
How your forearms are -
What the bar is resting against -
The videos below show a variety of these combinations.
10 mistakes novice powerlifters make
posted by Scott Andrew Bird
Filed in : Articles
Jon points to a nice piece by Matt Gary over on the EliteFTS site - Top 10 Mistakes Novice Lifters Make. Excellent advice.
What makes a good gym?
posted by Scott Andrew Bird
Filed in : Articles
Mich points to a great piece on Dynamic Fitness, which poses the question : What makes a good gym?
His answers are definite food for thought.
Straight to the Grip Contest Part IV - Current IronMind Set
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
In case you haven't seen my previous instalments in this series, let's recap.
The one-inch-set rule eventually became a problem for both the Gripboard and IronMind itself. Like we covered last time, not everyone's definition of one-inch matched. With that, the Gripboard decided to change the legal set depth to parallel, leading to the current definition of the Mash Monster set. However, the inconsistency in setting the gripper for IronMind's certification also is what spawned what is referred to as the Credit Card set.
The current IronMind set involves pre-setting a Gripper with the off-hand.
The athlete must be able to pass a credit card, ATM card, or the IronMind-provided Captains of Crush Gripper ID card through the handles width-wise.
After removing the card, the athlete can crush it home.
The Credit Card set is the ONLY technique that IronMind allows now. As mentioned before, some athletes started abusing the ability to deep set the Gripper for their certification. According to a post I saw on the news section of IronMind.com from several years ago, they wanted to bring some standardization back to the certification process. Their decision was to still allow for a set to be used, but now the athletes would be required to fit a card between the handles after pre-positioning the handles and before attempting the close. The reason for this card was to disallow an extremely deep set. IronMind also provides the athletes with a Captains of Crush Gripper ID card, that can be attached to a key chain, or worn around the wrist, by a rubber bracelet attached to the card.
This set technique has proven to slow down the certifications on the #3 Grippers quite a bit. Following the adoption of the new set rules, only 6 people were certified on the #3 in 2005 and only 3 in 2006. At this point, 2 have been certified in 2007. Click here to check out the official list of certified #3 gripper closers: Certified Captains of Crush. You'll notice right away the abrupt drop off once the new set was started.
The Credit Card set is not as popular in Grip Contests as the Mash Monster set. Many athletes dislike the technique because they would rather be able to close big Grippers when they pay money to travel to and enter a contest. Promoters also like to be able to say that their contest produced a hefty number of athletes that smashed the #3. Finally, fans of contests want to sign onto the Gripboard and read about monster Grippers getting closed when they peruse the results of a major Grip Contest. It is quite shocking when you read a Grip Contest report and you see that certified #4 Captains of Crush closers finished only marginally ahead of people who currently aren't certified for closing #3's yet! Many athletes dislike this set technique!
Eccentrics with Pavel
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury and Pavel Tsatsouline take a fascinating look at eccentric training, and the role it deserves to play in any programme. Very, very interesting stuff.
BFS Magazine archives
posted by Scott Andrew Bird
Filed in : Articles
Via Chasing Elite : A great find. BFS Magazine (Bigger, Faster, Stronger) has put over 10 years' of the magazine's archives online, as free .pdf files. Superb.
Expanding your training
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands, kettlebells
Via Chasing Elite : a great article over on the Diesel Crew's site - SSgt Glass' Expanding Your Training [.pdf, 700kb]. SSgt Adam Glass discusses the use of a beautifully simple home gym setup; centred around kettlebells, chains and bands. With this mix he has developed some superb, truly inventive exercises (personal favourite: pistols with kettlebells and chains). Enjoy.
One dollar dining
posted by Scott Andrew Bird
Filed in : Articles
Dr Joel Fuhrman points to an interesting article in the New York Times which asks the simple question :
You're hungry, but only have one dollar to spend. What do you buy?
The answer, unsurprisingly, turns out to be the calorie-dense processed foods that fill a typical supermarket's centre aisles. As Dr Michael Pollen states in the article :
[Adam] Drewnowski gave himself a hypothetical dollar to spend, using it to purchase as many calories as he possibly could. He discovered that he could buy the most calories per dollar in the middle aisles of the supermarket, among the towering canyons of processed food and soft drink. (In the typical American supermarket, the fresh foods — dairy, meat, fish and produce — line the perimeter walls, while the imperishable packaged goods dominate the center.) Drewnowski found that a dollar could buy 1,200 calories of cookies or potato chips but only 250 calories of carrots. Looking for something to wash down those chips, he discovered that his dollar bought 875 calories of soda but only 170 calories of orange juice.
That being said, what type of food would you buy for a dollar? As much as I hate to admit it, my answer would be 'something simple from the nearest convenience store - probably a packet of crisps'.
Eat my meat
posted by Scott Andrew Bird
Filed in : Articles
Dave Tate has undoubtedly learnt an incredible amount over the years; much of it whilst under the bar in some capacity (either training or competing). His latest piece on T-Nation is a gathering of juicy morsels from that time. A great read.
Presses Behind the Neck
posted by Scott Andrew Bird
Filed in : Articles
Tracy Fober takes a very interesting look at the PBN - Press Behind the Neck. Not all athletes have the same training needs.
Visualisation
posted by Scott Andrew Bird
Filed in : Favourites
Tags : sports psychology
'Try out your ideas by visualizing them in action.'
- David Seabury
Visualisation (or 'visualization' for our North American readers) is the act of forming a mental image of the outcome event, before the event has taken place. Although it's often dismissed as being 'new-age' (or something a little stronger, but you get the idea), it has a logical base that stands up to a little testing.
If you've never been exposed to visualisation before, here's a brief example to illustrate just what it is.
Imagine yourself at a powerlifting competition, standing on the platform with a bar loaded to 200kg on the floor in front of you. You've deadlifted 195kg in the gym, and you feel ready for the 200.Just before you walk up to the bar you see a great image in your mind - it's you successfully completing the lift, and a subtle grin forms on your face as you stand there for a second with the bar in your hands. The training has paid off.
Back to reality - you walk up to the bar, set yourself up and get down to business. The bar moves fast, your head feels ready to explode and your eyes are about to burst. Seconds later, however, you find yourself standing there with the bar in hand, and a subtle grin on your face. You've done it.
This is the way visualisation can, and does, work. It's an extra bit of help; not a miracle. If you've worked up to 195kg in the gym, visualisation won't have you suddenly pulling 350 in a competition. It just takes you one step closer to a successful lift.
Now, the rational part. There are many reasons why visualisation (and positive thinking in general) helps, including :
Accommodating resistance or air pressure?
posted by Scott Andrew Bird
Filed in : Articles
Tags : bands
Joe DeFranco briefly tackles an interesting question - bands and chains or air pressure?
His response (in part) :
The “consistent resistance” that these machines market as a positive feature is actually detrimental to athletes. I say this because I want my athletes to always try and ACCELERATE the barbell when they lift. The act of actually making the barbell move faster is what helps develop explosive force. The “air pressure” machines provide a CONSTANT bar speed, regardless of how much force an athletes applies when performing the lift. In my opinion, this may actually decrease an athlete’s explosive force!
Somehow I can't help thinking 'Nautilus' when I read this. I do tend to agree with him though.
Straight to the Grip Contest Part III
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
I certified as an IronMind Captain of Crush on the #3 Gripper at the end of 2003. In 2004, the IronMind certification was still the only one that existed. In order to get your name 'up in lights,' you had to do so through the IronMind certification. Click to go to IronMind's Captains of Crush Certification page. To this day, IronMind remains the gold standard in Grip Strength equipment.
At that same time, a regular topic being discussed on the Gripboard was the fact that there was variance between the IronMind number 3 grippers. It was noted that many of the older #3's were more difficult than the ones that were currently being produced. While I have only tried a handful of older grippers, and by 'older' I mean produced prior to 2003, the ones I have tried were definitely more difficult on average. The fact is grippers do vary. To me, it seems that most of the time that I squeezed a pre-2003 #3 it seemed harder to shut that ones made after 2003. Then in 2005, it seemed to me that they didn't vary as much. These days, the #3's all seem just about the same, and you rarely find a spongy one.
Stupid stuff in the gym
posted by Scott Andrew Bird
Filed in : Articles
Eric Cressey discusses something which I tend to do myself - overanalysing your lifting routine at the expense of keeping the primary compound lifts at its core. Time to stop reading and load up the bar.
Deadlifts await.
Mich Cahlon
posted by Mich Cahlon
Filed in : Articles
Once upon a time I was an obese analyst, then changed careers and mindsets, lost 60 or so lbs and became a teacher. I love lifting, hate toning, can make egg white omelets with my eyes closed and am very grateful to whomever invented canned tuna.
Following a wee bit of backsliding, I'm getting my training and nutrition back on track. That sigh you hear is me pining for my old gym back in Jerusalem, where most of the transformation took place. I like leg days best, but have promised myself a pull up one of these days.
Details and reflections at maspikteruzim.blogspot.com.
10 ways to improve your workout
posted by Scott Andrew Bird
Filed in : Articles
The first part of Christian Thibaudeau's Optimized Figure Training series takes a look at progression; and much of it applies to anyone who lifts weights. Not bad at all.
The benefits of direct neck training
posted by Scott Andrew Bird
Filed in : Articles
Just one of the many topics covered in Charles Poliquin's latest Q & A on T-Nation. Well worth reading.
7 Exercises From Thib's Toolbox
posted by Scott Andrew Bird
Filed in : Articles
Christian Thibaudeau discusses a great set of exercises - both new and not-so-new - in his latest piece on T-Nation. The Lumberjack Squat looks great.
Focus
posted by Scott Andrew Bird
Filed in : Articles
Tags : sports psychology
Lose not yourself in a far off time, seize the moment that is thine.
- Johann Friedrich Von Schiller
This is the second part of this month's series on the mind; a collaboration with Run to Win's Blaine Moore.
focus [n] : a centre of interest or activity.
David Hinchliffe recently wrote a great piece on the subject of focus (as it applies to athletes) over at Harrow Drive. He gave a couple of examples that clearly demonstrate just how effective focus can be in our everyday lives :
Look around the room you are in now for anything that is the colour bright red. I guarantee you will be able to pick out even the tiniest speck now you are looking for it, even if there is hardly any red at all.
and
Maybe you have bought a brand new car sometime in your life. How many of those cars do you suddenly see on the road once you start driving around?
Wouldn't it be great to have this level of attention whilst lifting weights? Running a marathon? Playing football in the park?
Achieving focus, essentially just a form of heightened awareness, requires 3 things :
Once these three are in place you will find it much simpler to focus on the task at hand. In many cases it will be automatic.
Goal setting
The concepts of goal setting seem to be often misunderstood, or simply ignored. Essentially, select something which is slightly out of your current reach, and aim to reach it via regular improvement. This may be a particular weight for a given lift, a time for running a certain distance or a pulserate following a chosen activity. Whatever it is, stretch yourself toward it.
Once you're almost there, set a new goal; a little further away. Stretch toward that one, and repeat the process.
If you're not quite sure what your goal should be, pick something. Work toward it, and you'll soon discover whether it feels right to you or not. If it does, keep going. If not, pick something else. Rinse and repeat.
NB : for a slightly more in-depth look at motivation and goal-setting - particularly for fitness goals - take a look at Dan John's 2004 piece on T-Nation,
Goal setting for hard asses. A great read.
Pitching
posted by Scott Andrew Bird
Filed in : Articles
Via Harrow Drive : Vern Gambetta's thoughts on baseball pitching.
Straight to the Grip Contest: Pt II
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength, thick bar
Thank you all for your interest in this series. Again, the idea behind this series is to give you information that will help you get ready for the next Grip Strength Contest in your area. Since Grippers are usually the first event in a Grip Contest, I am starting off with information on Grippers with this segment.
When I started, I didn't completely understand why Grippers were appearing first in every contest I was reading about, but now it makes sense. Grip contest events often require multiple trips to the platform and multiple attempts per trip, so your hands get tired out fast and the skin gets sensitive quickly. Because of this, it gets more and more difficult to close a top level Gripper. As you get deeper into the contest, your Max Gripper potential can get drained.
Those who follow the day-to-day happenings in the Grip world know who is closing big Grippers like the #3 IronMind Captains of Crush, Beef Builder Elite, Super Elite and the #4 C.O.C. When these types of Grippers get smashed at the contest, it looks a lot better on the score sheet. If Grippers get shifted backwards to a later spot in the contest, you can bet on most of the athletes' performances dropping. Promoters like to be able to show off the score card with monster Grippers getting closed and the fans enjoy reading about it. Plus, when you consider how far athletes must travel to get to the contest and the financial investment they make in registering for the contest, as well as paying for food travel and hotel stay, they want to go to the contest and murder that big Gripper they have been working on. All of these factors add up to Grippers being the first event, usually.
I only know of one promoter that consistently sets the contest order up so that Grippers are not first, and that is Dave Memont from Total Performance Sports. You might remember from the last installment that I just made a trip up that way last weekend. Luckily, he placed Grippers second in the order this year, but two years ago, at the 2005 Grip Assault contest, Grippers were LAST and not a single competitor, including myself, was able to close a #3 Gripper. We were all too wasted from the rest of the prior events! I anticipated him doing it again this year, so I shifted Grippers last in each workout that I trained them. I did this in an effort to develop the endurance to still have high performance in the grippers at the end of the contest, even after several efforts on the Hub, Rolling Thunder, Vertical Bar, and Thick Bar lifts. This year, with Grippers being second, my hands felt great going into the event, and I closed the #3 no problem.
Besides the order of events, the biggest factor in how difficult it will be to excel in the Gripper event is the kind of set that is being used in the contest. A set is the technique used in partially closing the Gripper with two hands in order to optimally position the Gripper in the gripping hand in preparation for the close.
There are several types of sets that are used in Grip Strength Contests. I will cover each one so that you will become familiar with all of them. Let's start off at the beginning with the Original IronMind Set.
Original IronMind Set
Since IronMind is the manufacturer of the most famous hand strength grippers on the market, all contests used to employ the original IronMind Set. For certification on IronMind's #3 and #4 Captains of Crush Grippers, you used to be able to set the gripper with your off hand up until the point where the handles were one inch apart.
The witness had to be able to clearly see the last inch of Range of Motion (R.O.M.) and the contact of the handles for the athlete to qualify as officially closing the gripper.
The beauty of this technique was that it took hand size out of the picture for the certification process. Since you were permitted to set the Gripper, it didn't matter if your hands were 7 inches, or 9 inches, because everybody could get their fingers into a good position on the gripper handles. Essentially, everyone had an equal shot at certifying on the #3 and the #4 as long as they were willing to put the work in. With the beginning of the R.O.M. taken out of the equation, the toughest part of the Gripper R.O.M., the close, was still there for everyone to conquer.
This setting method was the easy choice for Grip contests. After all, IronMind was the gold standard in Gripper product quality, so why not use their setting technique in contests? My first Grip Contest was the Battle for Grip Supremacy, promoted by Rick Walker in Punxsutawney, PA. There, Grippers were held first, and the athlete could set to parallel and squeeze. If there was a tie, and two or more athletes closed the same Gripper, then they had to go back and do a tie-breaker by performing a timed hold with that gripper. I remember I closed a very tough, wide-spread, single-stamped #3 Gripper along with Rob F. Vigeant. On the next turn, we both missed the Beef Builder Elite, so we were tied. The Gripper attempts lasted 2 minutes, so we were both so wasted from double digit attempts at getting that Elite closed. Thankfully, Rick let us split the points.
4 Days in 15 Minutes
posted by Scott Andrew Bird
Filed in : Articles
Chris Shugart summarises the 2007 Health & Fitness Summit held recently in Dallas, Texas. There's a lot of great information in there.
The Kaizen Principle
posted by Scott Andrew Bird
Filed in : Articles
Mike Robertson briefly discusses an exceedingly simple - though often overlooked - principle : Kaizen. The Kaizen Principle is one of continuous improvement through regular small changes.
Great food for thought.
Straight to the Grip Contest
posted by Jedd 'Napalm' Johnson
Filed in : Articles
Tags : grip, Old-Time Strength
Right now, Grip is still in the infancy of the sport, but I think with more information it will some day blow up, just as Strongman has done over the last few years. I think that if more information were available to the body of strength enthusiasts out there, then more people would become interested and want to take it up. In my experience, I've rarely met anyone who didn't enjoy trying to close heavy Grippers, lift heavy block weights, and bend hard nails. All these things have been featured in recent Grip Contests I have competed in. My objective with this series is to get more information available to the Grip beasts who are wandering about, aimlessly, looking for a direction in which to drive their training - Straight to the Grip Contest.
Just yesterday, March 31, 2007, I was lucky enough to compete and win the Grip Assault Grip contest at the Total Performance Sports Facility in Everett, Massachusetts. It was a small contest - only six or seven competitors. And it's strange that the contest was so small because TPS is a great facility where I know a ton of big guys train. I also know from holding the World Series of Grip in other New England States, that the Region is filled with athletes who are talented at Grip strength. I have seen at least a half dozen strongman competitors lift the Thomas Inch Replica Dumbbell, another dozen or so close the IronMind #3 Gripper, as well as other top Grip feats. New England is full of athletes that could have done very well yesterday, but most did not show up.
Climbing walls as art
posted by Scott Andrew Bird
Filed in : Articles
Via Get Outdoors : a Japanese climbing wall that makes use of found objects. Certainly unusual.
The Top 25 Ways to Pack on Serious Mass
posted by Scott Andrew Bird
Filed in : Articles
A great piece from sports nutritionist Anthony Ricciuto. The Top 25 Ways to Pack on Serious Mass.
Sprinting Your Way to Total Leg Development
posted by Scott Andrew Bird
Filed in : Articles
Sprinting is a much under-rated training tool. TC once again takes a look at the powers of sprinting to help work on the gluteal fold. Very interesting.
Hips don't lie
posted by Scott Andrew Bird
Filed in : Articles
Mike Robertson takes a very interesting look at the importance of proper hip alignment (particularly in the squat and deadlift). Whether you're enjoying a little posterior or anterior pelvic tilt, Mike shows you exactly what to do about it. A great read.
Pull Like A Strongman
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip
"There is no point in being alive if you can’t do deadlift."
- Jón Páll Sigmarsson
Most people who are at least somewhat familiar with strength training and physical culture know that the deadlift is one of the three lifts tested at modern-day powerlifting meets and also, as far back as the beginning of recorded history, we know that men lifted heavy objects from the ground as a test of strength or manhood. The strongman deadlift is like those tests of strength from days long gone because of the many different varieties of the lift and the awkward nature of some of those varieties.
How and What Does a Strongman Pull?
There are three main types of strongman implements that are used for the deadlift at strongman contests: 1) axle (usually a 2" thickbar), 2) olympic barbell, or 3) two side handles, such as a vehicle deadlift and/or farmer's deadlift (picture a farmer's walk without the walk).
Although lifting and loading atlas stones and other awkward objects is an event unto itself and will not be covered in this article, the "lapping" of the stone is still considered to have similarities to the deadlift because it's like a stiff-leg deadlift.
There are also varying heights from which competitors pull the bar(s): besides the normal start position of the deadlift, a standard height of 18" (at or near the knees) is usually used for partial deadlifts with an olympic barbell. When there is a deadlift event with side handles (i.e. car deadlift) instead of a bar, the range of motion decreases, like an 18" deadlift.
Lastly, the three types of deadlift events in strongman are a 1) maximum effort lift (one repetition), 2) maximum repetitions in 60 seconds (or a similar amount of time), and 3) the deadlift medley - a series of different implements and/or objects which must be lifted within a given time.
Timy Fairfield on sprinting
posted by Scott Andrew Bird
Filed in : Articles
Climber Timy Fairfield takes a nice look at sprint training over on Ringtraining. His own site is also well worth a look.
Suspended training
posted by Scott Andrew Bird
Filed in : Articles
Short-lived fitness fad or a great way to enliven workouts? Tracy Fober seems to be leaning towards 'fad'.
Isometric holds for the MMA athlete
posted by Scott Andrew Bird
Filed in : Articles
Joe DeFranco briefly discusses the importance of isometric holds for MMA athletes. If you're unfamiliar with the concept, these essentially involve holding a weight still at a point during an exercise - usually when the target muscle is already partially contracted. These are often done with rows and shrugs.
Although slightly controversial, isometric training has a long and interesting history. For more information on this great training methodology, try the following resources :
Charles Atlas : part of his Dynamic Tension training system consisted of simple isometric exercises.
John Little and Pete Sisco : the bulk of their 'Static Contraction Training' system comprised isometric exercises.
Bob Hoffman : it was Bob Hoffman's writing that first encouraged Bruce Lee to incorporate isometric exercises in his training. Hoffman's works are worth tracking down, as is Bruce Lee's The art of Expressing the Human Body (review); which also discusses isometric training at length.
Peak Performance newsletter
posted by Scott Andrew Bird
Filed in : Articles
If you haven't yet been exposed to the delights of the Peak Performance newsletter, here's your chance - Issue 243 is now available for free. A great read.
Chronicle of an Obsessive Compulsive Deadlifter
posted by Scott Andrew Bird
Filed in : Articles
Although I'm not quite obsessive-compulsive over the deadlift (I'll draw the line at 'passionate'), I can certainly appreciate Nathan J. Polencheck's love of this great exercise. He's got some very good ideas here, and as they helped him add 100 lbs to his pull in 6 months, they're well worth a look.
The Demise of Monkey Bars
posted by Scott Andrew Bird
Filed in : Articles
Tags : bodyweight
'Hey hey, we're the Monkeys, and people say we monkey around'
- Tommy Boyce and Bobby Hart
A few weeks ago I visited Sofala, an old mining town near Bathurst, NSW. Russell Drysdale depicted the main street in his 1947 painting Sofala, and it hasn't changed much in the 60 years since. It's a dry, desolate, dusty place - and quite beautiful. I love it.
Whilst walking along this same street I noticed something that I haven't seen for a number of years - monkey bars. There they were, in a childrens' playground neatly slotted between a pub and a toilet block (perhaps not the best location, but it was relatively well protected from the sun). It was a very unusual sight.
If you're not quite sure what monkey bars are, picture a smooth-runged steel ladder placed on its side. The whole thing is supported on poles, keeping it 7' or 8' off the ground. A chinning bar on steroids, if you will.
A few decades ago - when I would have first played around on monkey bars - they seemed to be everywhere. In their original, simple form or as part of more elaborate constructions such as rockets and aeroplanes. To a young boy with a big imagination, they were magical.
Does overhead work carry over to the bench?
posted by Scott Andrew Bird
Filed in : Articles
Mike Johnston seems to think so. Read on.
Saturated Fat: Killer or Testosterone Booster?
posted by Scott Andrew Bird
Filed in : Articles
Photo © Russell Davies
Mike Roussell looks into a very controversial aspect of nutrition : saturated fat. If you've been inspired, head over to eggbaconshipsandbeans. Mmm.Counteracting fatigue
posted by Scott Andrew Bird
Filed in : Articles
Joel Marion looks at 7 of the most common ways to fight fatigue during workouts (specifically the drop-off between sets). And yes, he's joking about the Metallica albums.
The Knee Sleeve controversy
posted by Scott Andrew Bird
Filed in : Articles
Mike Robertson talks about a surprisingly controversial item - the Knee Sleeve. Do you use them?
Stocking your outdoor gym
posted by Scott Andrew Bird
Filed in : Articles
Rocannon takes a look at a simple, efficient equipment list for an outdoor home gym. Sounds like a great way to start.
How to grow a Super-Athlete
posted by Scott Andrew Bird
Filed in : Articles
From the New York Times - a very interesting article on Myelin, talent and technique. Plenty of food for thought.
Training is where your life happens
posted by Scott Andrew Bird
Filed in : Articles
This is very much a 'take a break and read this' article. As Martin Rooney points out :
I realized that even though I’ve trained consistently for over two thirds of my life, I’m not as big as Arnold Schwarzeneggar [sic].
Alhough I've not been lifting weights for anything approaching 20 years (in fact, it's only 3), the logic resonates well. Time to redefine a few goals, I suspect. Or at least the routines used to reach them.
Kettlebells for the triathlete
posted by Scott Andrew Bird
Filed in : kettlebell
Tags : kettlebells
The Training Triathlon blog takes a look at kettlebell training for the triathlete. No doubt this will become a much more common pairing over the next few years.
Full throttle
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury unveils an updated version of his Hammer Down Endurance series of workouts, which was geared towards MMA athletes. This version - Full Throttle - brings these workouts a little closer to the mainstream by updating them to take into account the range of equipment available to many people. Great stuff.
The Hardcore Lunge
posted by Scott Andrew Bird
Filed in : Articles
If you're anything like me, lunges seem to fall into the same category as bicep curls - very rarely performed. However, Mike Robertson's latest piece on T-Nation might just change that.
At least for the lunges.
Conquering enemies of the spine
posted by Scott Andrew Bird
Filed in : Articles
Having experienced my fair share of low back pain over the years (the medical bills make great souvenirs, in an odd sort of way), I was intrigued by Michael Stare and Cassandra Forsythe's latest piece on T-Nation. As they state in the article :
You see, the solution to low back pain isn't the hour you spend in physical therapy each week, or even the hour or two you spend in the gym; it's every other hour you spend living your life. From standing, to sitting, to lifting, to sleeping, every position you take has an impact on the health of your spine.
The article offers several ways to periodically deload your spine; not just at the gym, but in your life as a whole. Definitely worth a look.
One Arm Partial Row
posted by Scott Andrew Bird
Filed in : exercises
Tags : partial
Mike Bruce briefly looks at a very interesting partial exercise - the One Arm Partial Row [140kb, .pdf]. I might just give that a go.
Methods of Max Effort
posted by Scott Andrew Bird
Filed in : Articles
Another great piece from Dave Tate; looking at the various ways of including some Max Effort work in your training. Incidentally, the first cab off the rank - Multiple Exertion Method - seems to be the one I focus on by default. Always plenty of fun.
Nautilus, Crossfit, and "HiHi"
posted by Scott Andrew Bird
Filed in : Articles
Benoit Cote
posted by Scott Andrew Bird
Filed in : Articles
Tom Furman points to a piece on American Powerlifting Evolution discussing legendary Canadian powerlifter Benoit Cote. Great stuff.
Jumping the Tour de France
posted by Scott Andrew Bird
Filed in : Articles
Picture © Scott Markewitz
Via Healthbolt : Mountain Biking UK has an interesting piece this month on Dave Watson's jump over Tour de France competitors. As you can see from Scott Markewitz's photograph, this was an incredible feat.Footage of the jump is just part of the incredible 'Ride the Lightning' video. To get in the mood, check out the film's trailer.
Honey, you're getting fat
posted by Scott Andrew Bird
Filed in : Articles
Julia Ladewski discusses how to broach a delicate subject tactfully. If your wife/girlfriend/significant other would like to lose a little weight without becoming a 300lb Strongman, read on.
Setting Up A Home Gym
posted by Scott Andrew Bird
Filed in : Equipment
Tags : bands, DIY, grip, juggling, kettlebells, music, sandbags
This is the fifth instalment of this month's article series on strength training equipment - a collaboration with Run to Win's Blaine Moore. Today I'll be looking at a few things to consider when setting up a home gym.
I haven't worked out regularly at a commercial gym for the best part of a decade. Usually the unfamiliar iron makes an appearance in my routines when traveling (although there are exceptions) - whether for personal or business reasons. The majority of the time, however, the home gym is my friend.
There are several obvious advantages to this. It's cheaper, the music is under your control, and nobody's going to look at you strangely when you try out that new thing with bands you read about last night. You're in charge.
When setting up your home gym, there are a few things to keep in mind. This article should be enough to get you started along what can be a very rewarding road.
Basic equipment
What do you really need? The answer to that lies in a combination of your goals, finances and available space. To begin with, the following can take you a long, long way :
These items will afford you numerous exercise combinations, are fairly inexpensive to purchase (or can be constructed / bought second hand) and don't take up too much space. A single-car garage is usually large enough.
Outdoor training
When the weather isn't too bad, training outdoors can be both fun and very rewarding. There are several exercises that can be done in the gym, but are usually performed in locations with a little more free space and a lack of breakable objects. Personal favourites include :
If your finances allow it, add a kettlebell to your gym's equipment list (one of the solid varieties - forget the adjustable type). They're extremely versatile things (and no, a dumbbell isn't just as good). A sandbag is easily - and inexpensively - constructed.
Bands and chains
Once you've been working out for a while you start considering two of the items famed for affording variable resistance - bands and chains. Whilst you'll occasionally see bands being used in a commercial gym, chains are definitely in home gym territory.
For the home gym, both bands and chains have the benefit of being fairly space-conscious. If you've already got room for a rack and bench, plus a couple of hooks on the wall, you've got enough room for both storing and using the bands and chains. Once again, if the finances allow it - and they align with your goals - bands and chains can both make great additions to your home gym.
Music
One of the things that often gets overlooked in the planning of a home gym is the power of music. Although I occasionally put on something quite soothing, my usual fare is a little more raucous. If your mum would've shouted 'turn that racket down' through the door when you were a teenager, that's a good start.
There are essentially two ways to do this. One is to share your musical tastes with the world, and pop your referred CD into any player within reach. The other is to load up your favourite mp3 player, put the headphones on and get to work.
Personally I use the under/over rule for this one. If I'm performing lifts where my chest is above the bar (rack pulls, bent rows, shrugs etc) I'll fill the iPod with random metal goodness and pop in the headphones. If the bar is above my chest (bench, overhead pressing, Olympic lifts), I'll switch over to the CD player and fill the room with noise. Getting the bar caught in a headphone cord is a great way to lose concentration (not to mention rapidly reshaping your ears).
Push-ups, Face pulls and Shrugs
posted by Scott Andrew Bird
Filed in : Articles
This is a superb article. When was the last time you tried push-ups with chains? Overhead shrugs? In fact, there are many, many great ideas in there.
Definitely one to bookmark.
No idea is original
posted by Scott Andrew Bird
Filed in : Articles
Tags : basketball
Thought-provoking stuff from men’s basketball strength and conditioning coach Danny Vega.
York Handbalancing course
posted by Scott Andrew Bird
Filed in : Articles
Tags : grip
Via Grip Training Obsession : a 1940s York Handbalancing course. Very nice.
Brief history of Powerlifting
posted by Scott Andrew Bird
Filed in : Articles
Just came across a brief history of Powerlifting over at Hickok Sports. For a somewhat more comprehensive look, take a wander over to Powerlift Evolution.
John Gill retrospective
posted by Scott Andrew Bird
Filed in : Articles
Tom Furman links to a great look at the history of climber John Gill. Fascinating stuff.
Bars, Plates, Hooks and Collars
posted by Scott Andrew Bird
Filed in : Favourites
Tags : equipment
Standard vs Olympic
When I began lifting weights - a little under 3 years ago now, although I gave them a few brief tests a decade or two ago - I started the home gym off with a bench, bar, dumbbells and plates. These bars were standard (rather than Olympic); as were all of the plates.
It was not until several months later I became aware of the differences, and began switching over to Olympic bars and plates. So what are the differences?
There are six key differences between Standard and Olympic plates. If you're aiming to compete in a powerlifting or Olympic lifting event, the Olympic bars and plates are an obvious choice. However, they may still be worth considering for their other differences. These are :
diameter (of hole, bar) : Standard bars are less than 1" in diameter, whilst Olympic bars are a more noticeable 2" or so. This instantly increases the grip component of many lifts.
length (of bar) : a Standard bar measures either 5', 6' or 7' (the 6' seems to be the most common); an Olympic one is always 7'. The extra length increases the stabilisation component of many exercises.
weight (of bars) : a Standard bar weighs in at around 10kg, an Olympic one a much heftier 20kg. The weight of an Olympic bar is easily included in calculations for total weight, as it equals the same as a large (20kg) plate. Whilst there are both heavier and lighter plates available, the 20kg (44lb) is common.
cost : the major factor in the favour of Standard bars and plates is the cost, which is generally considerably cheaper than the Olympic counterparts.
comparison : for both calibration and historical reasons it is usual to see Olympic bars and plates used in competition. However, even if you're not competing, it's great to be able to instantly compare your own lifts to those you've seen on the platform.
threading and knurling (of bars) : Standard bars often have threaded ends (for the collars), whilst Olympic bars are typically smooth throughout this section. Olympic bars also differ in the knurling on the bar, which is similar from bar to bar, unlike the knurling on Standard bars. This knurling is used not only for grip, but to line your body up in various exercises.
availability : another factor that should be considered when purchasing new bars or plates is their availability. Both new and second-hand bars and plates are more easily found in Standard sizes. When it comes to buying plates - particularly at this time of year - a great place to start is the nearest garage sale. Joe Skopec has a great article on cleaning up the rusty iron you often come across in such a sale.
Fat bars
If you're looking for a little more of a grip challenge than an Olympic bar affords, consider either making or purchasing a fat bar. A typical diameter of a fat bar is 2.5' - 3'.
One thing to keep in mind - especially if you're fattening up your own bars - is that the plates themselves will be unchanged (whether Standard or Olympic); only the bar itself will be altered. For a very simple way of doing this, take a look at a couple of pictures of my chinning bar being given the fattening treatment. A similar process was then employed to thicken up a couple of dumbbell handles.
Hooks
If you've ever tried Front Squatting, you may have considered using the Hook method. This is the DIY gym enthusiast's version of the Top Squat device; employing two pipe wrenchs or long-handelled vices to hold the bar as pictured.
Other hooks sometimes used in conjunction with the bar are those which are connected to wrist straps (the 1-Ton Hooks are perhaps the best known), and reduce the grip component on lifting exercises such as shrugs, rows and the deadlift.
For dumbbell pressing exercises when a spotter is not present, Dumbbell Hooks (usually Power Hooks) are invaluable. These allow the bells to be suspended close to the starting and finishing position of the exercise, and remove the need to hold the dumbbell as you get into position.
Metabolic typing
posted by Scott Andrew Bird
Filed in : Articles
Eric Talmant delivers the second part of his Metabolic typing (part 1) series on EliteFTS. Very interesting.
Demonstrating pull-ups
posted by Scott Andrew Bird
Filed in : Articles
The Ice Chamber blog has some interesting photos of several pull-up varieties - including one of my favourites, the Climber's Pull-up. Lots of fun.
Arthur Jones autobiography
posted by Scott Andrew Bird
Filed in : Articles
Arthur Jones - perhaps best remembered as the inventor of the Nautilus machines - had some fascinating ideas. Regardless of whether you believe them or not, his autobiography is a great read.
Bungee backpack
posted by Scott Andrew Bird
Filed in : Articles
Saw this mentioned in several places, the first of which was The Mighty Mix : a bungee-powered backpack. The backpack - developed by biologists at the University of Pennsylvania - reportedly reduces the force felt by the wearer by up to an astonishing 86%. If you like to carry a few things with you when you go running, this looks like a great addition to your arsenal.
I'm now waiting for this to be combined with a previous invention from the guys at Penn Uni, an electric backpack. Or perhaps even a solar-powered one.
Harold Sakata
posted by Scott Andrew Bird
Filed in : Articles
Via Physical Strategies : although you probably remember him as Oddjob (Goldfinger's golf caddy and servant with a steel-rimmed bowler hat), Harold Sakata was an Olympic weightlifter and professional wrestler. This biography has the story of a very interesting guy.
Periodization nuts and bolts
posted by Scott Andrew Bird
Filed in : Articles
Hope everyone had a wonderful Christmas. If you're anything like me, your fridge will be overflowing with food for quite some time.
The topic of periodization is one which has been over-simplified, over-complicated and generally made less useful than it really deserves to be. At the risk of finding himself in the 'just one more' pile, Jack Reape takes a look into periodization in his latest piece over on T-Nation. The result? It certainly isn't 'just one more'. An excellent resource.
Progression of the bench
posted by Scott Andrew Bird
Filed in : Articles
Mike Strom launches what promises to be a great article series on the bench press; this time looking at technique. Very good advice.
Anatomy of Submissions
posted by Scott Andrew Bird
Filed in : Articles
Another great article by Leith Darkin - Anatomy of Submissions [.pdf, 70kb]. Leith not only takes a look into the biomechanics of the various submission hold varieties, he demonstrates the effects of those holds being taken just a little too far. Very interesting.
Evolution of WSB training (part II)
posted by Scott Andrew Bird
Filed in : Articles
Step back in time with Mark Reifkind once again. Enjoy the ride.
Poliquin Q+A for December
posted by Scott Andrew Bird
Filed in : Articles
Tags : diet
Charles Poliquin maintains a high standard with this month's Q&A column on T-Nation. Particularly interesting was the section discussing the use of subscapular skinfold testing as a genetic indicator when determining the type and quantity of carbs in an individual's diet.
As always, great reading.
Lifting in long spine
posted by Scott Andrew Bird
Filed in : Articles
Geoff Neupert has a great piece over on Chasing Strength regarding the concept of 'lifting in long spine'. Very interesting indeed.
Budget training
posted by Scott Andrew Bird
Filed in : video
Ross Enamait does it again. If you're looking for a solid workout without spending a lot of money, check out the article (and make sure you watch the video on that page) Budget Training. Superb.
How to relax your muscles
posted by Scott Andrew Bird
Filed in : Articles
Just came across this via Alexander Becker : How to relax your muscles. Very interesting (and after yesterday's deadlifts, timely).
Practical application of Principles of Training
posted by Scott Andrew Bird
Filed in : Articles
Thomas Kurz continues (part 1, part 2) his 'Principles of Training' series in his regular column on Stadion.com. Great reading.
The Dirty Dozen
posted by Scott Andrew Bird
Filed in : Articles
If you're looking for a bit of variety in your bodyweight work, take a look through the Dirty Dozen from Fuerza Sport's Ian Edgar. Some great ideas in there.
The Amazing Forearm Jack
posted by Scott Andrew Bird
Filed in : Articles
Classic Dave Tate. Hilarious.
Going deeper in the squat
posted by Scott Andrew Bird
Filed in : Articles
Jack Reape has a great article on increasing squat depth - no matter which Powerlifting federation you favour. Amid the great advice is this :
I highly recommend a drill that my friend Pavel Tsatsouline teaches in his Strength Stretching video. It’s a squat performed facing the wall and should be done in front of a mirror, preferably in the cardio section of your favorite gym. Face the mirror with your toes an inch or two away from the wall in a wider than normal stance. Stick your butt back and your knees out and lower yourself as deep as you can go. Hold your hands out to the sides with your palms up to keep your sternum up as in the normal squat.
I like this one; though I'm at least spared the pain of having a full-length mirror in the home gym. Luckily a blank wall does the trick admirably.
Achieving full body tension
posted by Scott Andrew Bird
Filed in : Articles
Anyone familiar with the martial arts' concept of rooting will immediately see the power of Chuck Halbakken's suggestions. A Tae Kwon Do black belt and certified kettlebell instructor himself, Halbakken discusses a way to generate power for hand strength - starting at the feet.
This article [,pdf, 24 kb] is the first in a series looking at power generation. Should be a good one.
12 factors that affect recovery
posted by Scott Andrew Bird
Filed in : Articles
Tags : recovery
Danny O'Dell's* latest newsletter lists 12 factors that affect recovery, according to Dr Fred Hatfield.
These are :
An excellent list.
Muscle Revolution
posted by Scott Andrew Bird
Filed in : Articles
Chad Waterbury talks up his new book, Muscle Revolution, over at T-Nation. Looks like a great read.
40 Facts on Sleep (and More)
posted by Scott Andrew Bird
Filed in : Articles
Tags : biphasic sleep, sleep
If all this talk of sleep has made you keen to dig a little deeper into the strange worlds of polyphasic and biphasic sleep (reportedly used successfully by both bodybuilders and powerlifters), consider the Uberman and Steve Pavlina forums (particularly Health and Fitness). Some great information on each of them.
25 lb of muscle in 10 months
posted by Scott Andrew Bird
Filed in : Articles
Tom Furman's been posting some great stuff lately over at Physical Strategies. Among the recent posts you'll find the following:All great food for thought.
The Evolution of WSB training
posted by Scott Andrew Bird
Filed in : Articles
Mark Reifkind takes us back to a time in Westside Barbell training before DE and ME days, when the routines were a little simpler and powerfully effective. If your current routine is looking anything like mine (it seems to have grown a little wild over the past few months), perhaps another look at the origins of this great system will inspire a few changes. They certainly did for me.
Ehrling Wahlgren
posted by Scott Andrew Bird
Filed in : Articles
Via Tom Furman : a great moment from 1970s bodybuilding champion Ehrling Wahlgren. A 780 lb reverse deadlift.
7 Keys to reactive agility
posted by Scott Andrew Bird
Filed in : Articles
On Scott Sonnon's shiny new myspace blog (well, new anyway) there's an interesting article on '7 Keys to reactive agility'. Like Jason Ferrugia, Sonnon suggests just a few changes to training routines for combat athletes.
Increasing water intake
posted by Scott Andrew Bird
Filed in : Articles
Julia Ladewski's current newsletter contains an interesting snippet by Dr John Berardi - Increasing water intake. This can help in several areas (including fat loss), and can be achieved in part through the following :
Sleeping on the Job
posted by Scott Andrew Bird
Filed in : Articles
Tags : sleep
'Let's go siesta / In your Ford Fiesta'
Elastica, Car Song
Today's Sunday Life magazine (part of the Sun-Herald newspaper) has an interesting piece on power-napping - Sleeping on the job. This looks at the benefits of a 10-20 minute nap in the afternoon, as part of a regular work schedule.
According to the author Thea O'Connor, State Street Australia recently trialled pod-style napping (using pods such as the MetroNap) for a month; with a very positive response from staff. Of those that booked themselves in for a nap, 43% said that they felt 'good' afterwards and 21% felt 'excellent'. As great as these pods look (straight from 2001: A Space Odyssey), I can't help thinking that they're an expensive way of kicking your shoes off and lying down for 10-20 minutes. A nap can be a wonderful thing, regardless of your environment.
The article also mentions some interesting research currently being carried out by Professor Leon Lack at Adelaide's Flinders University. Prof. Lack has compared 5,10,20 and 30 minute naps - measuring such things as sleepiness, reaction time and cognitive performance immediately afterward. In many ways, the 10 minute nap seems to be the 'power-napping' champion.
A final word from media manager Harry M Miller, himself a regular napper.
Napping is a great idea. It's a kind of traffic control that slows down your brain.
At least for a while.
Further reading
Napping Project
Thea O'Connor
Self-confessed 'napping activist' Thea O'Connor is certainly helping to change the corporate mindset in many parts of the world. Through her writing, speeches and consultancy work, Thea is bringing the power of the nap one step closer to many.
Links to numerous articles by Professor Lack and others at Flinders University's School of Psychology, Sleep Research Laboratory.
Effects on Strongman training on a Powerlifter
posted by Scott Andrew Bird
Filed in : Articles
Mike Pelosi takes an interesting look at the short-term (a couple of months) effect of Strongman training on a Powerlifter. In short, there are some very positive changes.
Some of the strongest
posted by Scott Andrew Bird
Filed in : Articles
Bud Jeffries takes another brief look [.pdf, 288kb] at the training of several old-time and modern-day strongmen in part II of the 'How and why some of the strongest' article series (part I [.pdf, 356kb]). Some great names in there.
Lats: not just for pulldowns
posted by Scott Andrew Bird
Filed in : Articles
Eric Cressey has an interesting piece over on T-Nation regarding the lats. It's a fairly wide-ranging discussion, covering everything from a bit of basic anatomy to their involvement in the major lifts. Definitely worth a read.
Blast from the Past : Dr Deadlift
posted by Scott Andrew Bird
Filed in : Articles
Tags : powerlifting
Dr Squat (Fred Hatfield) takes a nostalgic look at the 903 lb deadlift of Doyle Kenady 20 years ago, with a reprint of an article from Vol 10.4 of Powerlifting USA
7 conditiong secrets of successful combat athletes
posted by Scott Andrew Bird
Filed in : Articles
Jason Ferruggia takes a great look at several effective methods of training for combat athletes. As he states in the article :
neither wrestling nor any form of mixed martial arts are aerobic sports. Therefore, aerobic training of any kind is a complete waste of your time.
and
During these two to five minute bouts you'll find yourself squatting, pressing, pulling, lunging, twisting, and bridging. You'll make explosive movements, slow grinding strength-based movements, and you'll hold isometric contractions a lot longer than you can comfortably stand.
As you can see, Ferrugia strays from the usual path yet again. A good read.
The 'I' word
Filed in : Articles
Thomas Phillips takes a brief look at the role of isolation movements in the weight room. Despite years of isolation bashing there are a few exercises which seem to be a mainstay in several notable routines.
Biphasic Sleep Resources
Filed in : Articles
Tags : biphasic sleep
A recent comment on one of Steve Pavlina's forums indicated that the information covering Biphasic Sleep is somewhat lacking. Sadly, it is; these however are good places to get started :
Blogs
The power of the Sleep Cycle
Glen RhodesThis is the article that helped to establish by basic sleeping times and their split. Although originally written in 2003, it was updated in 2005 and contains some good information.
Six hours of sleep daily
Eric (Distinct from Ultimate Health & Conditioning)Eric has recently switched over to a biphasic sleep schedule, and is posting brief updates of the experience on his site.
Biphasic Sleep FAQ
Devin Reams
This covers several of the common questions and answers for biphasic sleepers (Devin follows a similar split to my own).Cutting out the crap
Joesph YoungWhilst I don't agree with a couple of statements in this article, the overall ideas are interesting (alternative viewpoints always are). In particular, this strikes me as odd :
Take a step back and realize that if you are to adopt a biphasic or polyphasic sleep system, you are asking yourself to make a HUGE change in your life. I mean HUGE - on par with buying your first house, or deciding to go strictly vegetarian, or even taking care of your first child.Personally, I didn't find the change all that dramatic (in a negative way - there were plenty of benefits, and they keep growing all the time). It would surely depend upon the lifestyle of the person making the switch; immediately prior to the change.
In my case, I've essentially just lopped a little off the end of my monophasic sleep (I used to wake up around 9am, now it's around 7am, and moved it to a 75 minute nap start around 7:30pm. The core sleep now begins around 2am; when I was monophasic I started around 1:00-1:30.
However, the article - in fact the entire biphasic sleep category on that site - is still a good read.
Finally, I humbly offer up several of my own pieces on biphasic sleeping :
Forums
If the abovementioned Glen Rhodes article left you curious, take a wander through this thread on his forums. Some very interesting stuff there.
Steve Pavlina Forums - Health and Fitness
There are many threads on biphasic sleep here - highly recommended. These include :
Westside meets Olympic lifting
Filed in : Articles
Travis Mash blends traditional Westside and Olympic Lifting approaches. What does he get? Something truly beautiful.
The KISS approach to your diet
Filed in : Articles
Tags : diet
Mike Mahler's latest newsletter contains a short piece by Sr. RKC Brett Jones on the importance of a clean diet when it comes to fat loss. From the article :
Strength training is important to fat loss...the “I’ll just bump up my cardio for a while to lose the weight” mindset is missing out on a big portion of the picture.
Solid advice.
Biphasic Sleeping Update
Filed in : Articles
Tags : coffee, sleep
It's now been a little over two months since I switched to biphasic sleeping, and I have no regrets at all. It's great.
Before taking a quick look at a few observations I've made over the past month or so, a quick mention of another fitness enthusiast who's taking the plunge : Eric from Ultimate Health & Conditioning. He's recently completed the second day of the new routine, and from my own experience I'd say another 4-5 days should see him past the most difficult part - the all-important first week. Once your body adapts, it's all good.
Incidentally, he's taking the naps much earlier than I am (around 1-2pm rather than around 7:30pm); which may fit better into a typical 9-5 work schedule. At least if you can take a 1.5 hour lunch.
Now, a few things I've noticed lately :
The 90 minute sleep cycles are shortening
Despite the fact that the original article that drew me towards biphasic sleeping discussed the 90 minute sleep cycle, I've found that the cycle length is gradually shortening. I'm not quite sure how short it can become (and still contain all of the expected phases), but it currently stands at around 75-80 minutes. The experiences of Glen Rhodes suggest that it won't move much below 75, but I'm keen to see just how individual that figure is.The most notable side-benefit of this is that the alarm - which is always set for multiples of 90 - is there simply as a backup, and is rarely heard. As you'll see in a minute though, it's still set religiously.
Alarm still set
I still set the alarm on both naps and core sleep. The main reason for this is that the quality of sleep - although usually extremely high - varies. This may be due to local temperatures (it's getting warm here, even at night), an excess of caffeine (I occasionally forget there's a nap coming up, and grab a coffee in the late afternoon), or stress (either physical or mental). Having the alarm present actually increases the quality of sleep at these times. One less thing to worry about.No more on vs in
During the trial period (the initial 30 days) I discovered that differentiating the naps from core sleep was best achieved by lying on top of the bed for naps, and climbing into it for the core sleep. I no longer mark this distinction, and climb into bed for each sleep period. My body seems to have adapted to the change well enough to wake in time on most occasions (and the alarm is always there in any case).Oversleeping and a simple fix
I still oversleep on the nap occasionally (perhaps once per week). This isn't usually more than an additional cycle or two, and the quickest way to get back on track seems to be :
I arrived at this after experimenting with various combinations of nap/waking period/core sleep. Even a night of monophasic sleep. The result was that this combination worked, yet any other combination left me feeling incredibly tired for much of the following day. Eric, I'm curious to see how you handle a similar situation - especially as you have a much longer period between the nap and core sleep.
Tired by 7pm
Over the past few weeks I've noticed that I'm now tired by around 7pm; at least as tired as I would've been by midnight when on monophasic sleep. The nap, however, completely resets this, and following 75-80 minutes' sleep I feel refreshed and ready to start the day. Again.In case you're wondering, this rejuvenated feeling only lasts 4 hours or so, which is one of the reasons I switched back to evening naps following the week-long trial of the afternoon variety.
Overall, it's working well. No plans to change.
The value of failure
Filed in : Articles
David Hinchliffe briefly looks at the value of failure (in cricket training - although this could apply to anything), as per Tony Buzan's teachings. Definite food for thought.
How much weight for jumping squats?
Filed in : Articles
Ian Middleton takes a very interesting look [.pdf, 160kb] at the determination of weight to be used in sets of jumping squats. Among the questions asked (and answered) :
If you're adding jumping squats to your program, make sure you read this one.
PR Zone : thrusters and chins
Filed in : Articles
If you're already a fan of Charles Staley's EDT style of training, you're probably quite familiar with the notion of the 'PR Zone'. Otherwise, here's a quick summary from the man himself :
a discrete 15-minute period of time where you complete as many total reps as possible with two opposing or "antagonistic" exercises
In this case, the two exercises are thrusters and chin-ups, to be performed as follows :
The goal for future sessions : simply to increase the number of total reps within the allocated 15 min (without directly training to failure). Sounds like fun.
Twenty things I know
Filed in : Articles
20 snippets of wisdom from Mike Boyle. To get things rolling :
Often I would come to the gym, warm-up, do one heavy set of squats and leave. In the process, I got very strong. The process was simple. Have a goal for the day. Attain the goal. Go home.
Some great tips in there.
Hand Hydrotherapy
Filed in : Articles
Tags : grip, recovery
The Other Side of Strength's Ken Black takes a brief look at a bit of hydrotherapy - contrast baths for the hands. Not quite as painful as an ice bath.
A Swiss ball for morons
Filed in : Articles
Charles Poliquin's at it again. His latest Q&A piece on T-Nation includes :
As always, it's a great read.
Napping in the Afternoon
Filed in : Favourites
Tags : nap, recovery, sleep
Sleeping at the keyboard.Those who dream by day are cognizant of many things which escape those who dream only by night.- Edgar Allen Poe
It's been almost a month now since I formally made the switch to biphasic sleeping, and in that time I've only tried one minor adjustment to the routine (which overall I'm very happy with): the timing of the nap. Formerly it started around 7-7:30pm, this week it started around 3pm. As before, the idea was still to make this a 90 minutes dose of shut-eye.There are several reasons for this. Among them :
8 hours after rising
I read recently that the taking of an afternoon nap approximately 8 hours after rising was the optimal procedure. Somewhat skeptical, I decided to test it for a week (without making any other changes to my daily routine); moving the 19:30-21:00 nap to a 15:00 start. The result? Well, it was a long week.
Trying to sleep in the afternoon is - as anyone who's ever worked shifts will attest - an acquired taste. With the additional ambient light and sound, even getting to sleep proved a challenge. This was compounded by the fact that I wasn't all that tired by 3 in the afternoon.
Rather than sleeping deeply for most of the 90 minutes, I found myself getting 20 minute 'power naps' (more on those in a minute). Quite refreshing at the time, but not enough to live on in place of the 90 minute variety.
Pre-dinner
The timing of the nap placed it between the usual lunch and dinner times, leaving room for a small meal at 14:30 or so. I was curious to see the effects of this.
General skepticism
It has to be said that this is the reason for trying any number of things - biphasic sleeping included. Tweaking the nap time was no exception.
Benefits
Well, I'm finding it hard to think of any (for the mid afternoon timing that is - the notion of napping is already firmly in mind as a good one). As one part of a biphasic routine, the afternoon start time just didn't work for me.
Negatives
Aside for a new-found taste for 'power naps', there really wasn't much to suggest a permanent switch to an afternoon nap. The difficulty in getting to sleep, the brevity of sleep and the compounding sleep deficit all conspired to terminate this change after the week; quickly moving me back to a 19:30 start. Much better.
Another negative aspect of an afternoon nap - at least the 90 minute variety I was shooting for - is just the inconvenience. Even if you can shuffle your schedule around to allow a brief chunk of personal time, 90 minutes is quite a lot. I'm used to seeing work colleagues falling asleep at the keyboard (only to wake 20 minutes later and resume typing as if nothing happened - very amusing), but if they were out for 90 minutes I suspect it would feel odd.
Workouts
Switching to an afternoon nap affected workouts in one fundamental way - the new nap time overlapped my favourite time to hit the iron. This meant that I was usually awake and thinking about that day's schedule during the time when I should've been alseep. Conversely, workouts were now conducted during the former nap time.
Overall the situation was far from perfect.
Caffeine consumption
Over the past couple of years I've managed to gradually cut down my caffeine consumption; both by replacing coffee with green tea and by having fewer cups of it. As a result, I generally only have a cup of coffee once every few days or so.Taking a nap in the afternoon means that the only reasonable times to have a coffee are early morning, or shortly after the nap. As these reasonably rare caffeine sessions are traditionally in the early afternoon, this is just one more change.
Incidentally, the 'caffeine nap' is an acquired taste. It felt less effective than a 20 minute nap, minus the caffeine.
A word on the Power nap
As mentioned above, the one positive side-effect of this change was a renewed look at the benefits of power-napping. This is a 15-20 minute dose of rest which has been employed by many people - from the famous to several of my work colleagues - over the years. I tend to view it as a snack - very helpful at some times, but not a regular habit.
The reason it works is simple (although the underlying chemistry covers years of study) :
spending time awake gradually throws the body's sodium/potassium levels out. Sodium and potassium are involved in the transportation of chemicals into and out of your brain, and the less effective these are the more tired you feel. A bit of time in the Theta state (deep relaxation or meditation) resets these levels, leaving you feeling refreshed.If you're looking for a little help in getting to sleep quickly enough for this to be viable, consider trying the Pzizz software (recently reviewed on The Daily Giz Wiz podcast - episode 177, Oct 24 2006) - random soothing sounds while you're asleep with an alarm at the end. Perfect. If you're anything like me, however, grabbing a 20 minute sleep isn't particularly difficult.
The Cyclical Ketogenic Diet (CKD)
Filed in : Articles
Tags : diet
This is a very comprehensive look at the Cyclical Ketogenic Diet by Under the Bar's Kristoffer Lindqvist. If you've ever wondered just what this diet entails, or words of wisdom by someone who's used it on several occasions, look no further than this piece. Superb.
Sexy female training
Filed in : Articles
Mike Robertson mentioned on a recent episode of The Fitcast that his early articles on T-Nation - although full of excellent content - just weren't attracting a lot of attention. In order to combat that he started including the occasional image of a scantily clad female; a tactic which worked well.
If the article title and first image (the one at left) are anything to go by, Chad Waterbury shares this school of thought. At least - as with Mike Robertson's writing - this is an excellent read.
The article centres around a simple philosophy - that when it comes to training men and women, the same things work (irrespective of gender). This applies to strength training, fat loss or hypertrophy. Most of the time.
After establishing the many ways in which the two sexes are remarkably similar (at least when it comes to training), Chad goes on to provide the basis for a simple program designed to give the majority of women what they want - more Jessica Simpson than Ms Olympia. A great read.
Off-season rugby training
Filed in : Articles
Ashley Jones has put up a couple of interesting pieces on the Getstrength site regarding Rugby training. The first of these looks at off-season training, combining Olympic, powerlifting and bodybuilding lifts. It's a great combination.
The second addresses some of the modified games which form an effective aspect of training. Some good ones in there.
The Best Exercises
Filed in : Articles
Dan John's a funny man. If you're in any doubt, the following from his latest T-Nation piece should clear things up:
The young people reading this should know that all the following are bad for you: squats, bench presses, deadlifts, snatches, cleans, lat pulldowns, curls, leg extensions, and basically anything that Arnold did while he trained.
The article, once you manage to stop laughing, is on the most effective exercises to use when training a large group of people. And despite the preceding quote, deadlifts are top of the list.
Can't get enough of Dan's words of wisdom? If you missed it the first time, grab his recent interview on the FitCast. The video version is also well worth watching - especially if you're about to squat.
Dealing with difficult coaches
Filed in : Articles
Julia Ladewski takes a brief look at some of the more common problems new strength coaches face when dealing with long-time coaches.
Overload kettlebell presses
Filed in : exercises
The current issue of Hard Style [.pdf, 8.6mb] contains an interesting excerpt from Enter the Kettlebell on Overload Presses. This looks at 3 ways to work up to military pressing a heavier kettlebell than the one you're used to using.
Pavel goes into more detail on the DVD, but briefly :
The Long Push Press
From the newsletter :
The push press is a “cheating” press that allows
you to use a leg kick to help your arm and
shoulder put up the weight.
Clean the kettlebell and go into a
full front squat. Drive out of the squat and push
press as you are nearing the top of the squat.
The Backup Press
Again, from the newsletter :
Clean the kettlebell and start pressing it in the
familiar outward arc. As soon as the kettlebell
clears your chin, push its body—not the handle,
not your arm, but the ball itself—with your free
hand. Don’t push straight up, but up and to the
side. You will feel the pec on the backup side if
you do it right.
The Loaded Clean
Once again it's over to Pavel :
...when you do your kettlebell cleans. Even though you do not plan on
pressing the kettlebell, load your body as if you
will. Tense the glutes, brace the abs, “root” your
feet into the deck, flare the lats, crush the handle.
Pause momentarily, a coiled spring of tension,
then drop the kettlebell. Five sets of five will do
the job.
Time to grab my favourite toy and try these out.
Working Out In The Heat
Filed in : Articles
When I was at school on particularly hot days I can recall hearing a few of the kids saying 'if it reaches 40 (104°F) we all get to go home'. Either they were just making it up, the teachers loved the heat, or the temperature never got that high. (Interestingly, my father remembers people saying the same thing whilst he was at school. Same result.)
What do you do workout-wise when it gets this hot? The short answer is: don't. If you're drowning in sweat from simply sitting in front of the TV, imagine what you'll be like after a few sets of squats.
Your options, then are simple:
Work out in the evening
Usually this is the option I take (although the high temperatures lately have remained throughout the night), and the biphasic sleeping makes it all the more easy.
If you're lucky enough to receive a cool breeze in the evening, make the most of it and take the workout outdoors. Kettlebell, sandbag and sledgehammer training is all great. One thing to note - avoid those PRs. It's going to be hard enough anyway.
Alter your environment
There are several ways to do this, and most of them assume you have control over the room (such as in a home gym). If you don't, there are still a couple of things to keep in mind.
Getting to Grips with the Hang Clean
Filed in : exercises
Tags : grip
The Hang Clean is a deceptively simple exercise. As you'll no doubt have ascertained if you've ever watched someone attempt one, timing is everything. Actually, a bit of practice doesn't go unwanted either.
I began doing these as part of my journey to the Front Squat. On reflection, however, that may be the wrong way around. If you already have enough flexibility to use a Clean Grip in the Front Squat, performing front squats is a great way to get used to the final stage of the Hang Clean.
What exactly is a Hang Clean?
If you're sitting there thinking 'this is great, but I'm not quite sure what a Hang Clean is', a bit of video [.avi, 298kb] will help out. Basically it's a power move which involves lifting the bar from just above knee height to shoulder height.
Performing the Hang Clean
The Hang Clean is generally broken into four stages. These are :
1. Starting position
Begin by deadlifting the bar (conventional stance and double-overhand grip). Bend knees slightly, lean forward (bending at the hips, keeping back straight) so that the bar is just above knee height.
NB: keep the elbows pointed along the bar so it's possible to pull it close to your chest.
2. Pull
This is essentially a Power Shrug (sometimes called a Hang Jump Shrug). Drive the hips forward and shrug the bar straight up (keeping the arms straight). Rise onto the balls of your feet.
A great tip here from Coaching the Double Knee Bend [1] :
When coaching this, it is advisable to get the athlete to think about the shrug initiating the triple extension in the legs: Whilst this is the reverse of what actually happens, if the athlete attempts to consciously "Jump & Shrug", the reality of our experiences has seen the "shrug" component of the movement coming too late in the sequence, and rather than continuing the upward movement of the bar after the jump, it comes when this vertical movement has ceased.3. Catch
This is where the timing really plays a role. Once the bar is as high as your Power Shrug will take it, bend the arms and lift it even higher. At the same time, bend the knees and get the elbows under the bar; catching it on the front of the shoulders. You should now be in a quarter Front Squat position.
4. Front squat
The easy part - stand up. It's just the final part of a Front Squat.
To return the bar to the ground, just bend the knees and straighten the arms; lowering or dropping it (if you have bumper plates and a lifting platform) under control.
Where it often goes wrong
This takes a bit of getting used to (as I've been discovering lately), and there are a number of common mistakes to be aware of in the meantime. Things to watch out for :
Biphasic Sleep : 30 Day Summary
Filed in : featured
Tags : 30DC, biphasic sleep, bodyclock, nap, recovery, sleep
This was a very rewarding experiment in a couple of ways. Firstly, it clearly demonstrated just how effective the '30 day' approach is (there are a lot of life changes you can make if you tell yourself it's only for a month - and by then you may not wish to change back); secondly it threw quite a bit of light on the notion of biphasic sleeping. Here are a few things I discovered during that time.Nap in the Sun.
The 90 minute sleep cycle
I've gone from a skeptic to a true believer on this one. The idea that in quality sleep the cycles are around 1.5 hours in length not only seems plausible, but highly likely. Think back to the last really good night's sleep you had (woke up feeling refreshed, ready to take on the day) chances are it was a multiple of 1.5 hours (4.5, 6, 7.5 and 9 hours are all quite common). By forcing myself to adapt to multiples of this, I had more feelings of 'that was a good night's sleep' than usual.Adaptation period
It took around a week to adapt to the new structure, which was/is:
In total that's 6 hours per day, or 42 hours per week (giving me a 14 hour bonus on a typical 7 x 8 hour week).
There are a few things to be aware of with the length of this adaptation period. The first is to watch your caffeine intake. Now, I'm certainly not going to be hypocritical enough to suggest that you give it away altogether (I'm enjoying a cup of coffee whilst writing this); however I would suggest that having three double espressos 30 minutes before a nap is a bit much. Use your judgement.
The second is sugar intake. As with coffee, use your common sense. A bit of maltodextrin in a shake certainly isn't going to kill you, but try to stay away from the jam doughnuts.
The third consideration - perhaps related to the previous two - is the stress factor. If you come home from work every day fired up about something-or-other, don't take your nap immediately afterward. The best routine (for me) seems to be work -> workout -> eat -> sleep. There's nothing like throwing a bit of iron around to help alleviate stress.
Impact on strength training
It has to be said that I seem to favour the frequent, short workout approach - a few sets of rack pulls there, a few sets of floor presses there. Rare is the day which doesn't include some form of strength training.My routine was like this prior to the start of biphasic sleeping, and doesn't seem to have been affected at all by it. I was fortunate enough to avoid serious injury throughout the period of the test, and there doesn't appear to have been any impact on recovery. DOMS still rears its ugly head occasionally. The thought of an ice bath still feels me with dread.
Productivity
There are two major considerations here. The first is that the periods just prior to and just following sleep are always less productive. Think for a minute of all of the projects you've completed 2 minutes after waking up, or when you're about to attain 'qwertyface' (passing out through tiredness at the computer). These periods vary from person to person and day to day, but around 15-20 minutes seems pretty typical.Biphasic sleeping doubles the number of these periods. This means that instead of 30-40 unproductive minutes per day you now have 60-80. However, you've gained - for an 8-hour-per-day sleeper - 2 hours per day. An extra hour of productive time per day? I'll take that more than happily.
The second consideration is the quality of that productive time. This is where it becomes difficult to state just how much more productive I feel than a month ago (although the quantity of articles written for this and other sites is probably a good indicator); particularly as I've been intentionally monitoring my productivity for a few weeks now. That monitoring in itself provides a productivity boost (nobody wants to write down '30 minutes just surfing the internet, reading emails and generally slacking off').
More refreshing
Together with the productivity change in the difficult-to-measure department is the improvement in the refreshing quality of sleep. Aside from a few days (with a known cause of poor sleep) and the adaptation period - which was always expected - I've had more 'leap out of bed, ready to face the day' mornings than usual. As irritatingly happy as that may sound (particularly if you're reading this over your morning cup of coffee), it makes a tremendous difference in the way the day's problems are faced and resolved.Dreams
I was pleasantly surprised that a 90 minute cycle included the deep sleep and dream recall that occasionally accompanies a 7.5 hour night. This dream recall didn't really begin until I was past the adaptation phase, and was able to wake up naturally just before the alarm went off.If you're not used to remembering your dreams, this may not seem like much of a benefit; however the dream recall is usually associated with feeling refreshed, which is an obvious benefit for everyone.
Using Pulse Rate to Determine Rest Break Length
Filed in : Articles
Tags : diet, rest
This article is the second part of the rest series, a collaboration with Blaine Moore at Run to Win.
When you're lifting weights, how long do you rest between sets? Chances are it's time based - 30sec, 2 minutes etc. In this article I'll look at the use of your pulserate to determine when to begin the next set.
I first came across this concept in the article Bulgarian Leg Training Secrets [1]. In it, Angel Spassov and Terry Todd write :
The Bulgarian team uses the pulse rate as a gauge to let them know how far to take the sets. They believe that each of the moderate to heavy sets should produce a pulse rate of 162-180 beats per minute. The lifter doesn't begin his next set until his pulse has dropped to between 102 and 108. The Bulgarian team does virtually this same workout five or six days a week, along with quite a lot of other leg work that goes with the snatch and the clean and jerk.Now, before you race off and start measuring your pulse during sets of heavy step-ups (if you don't do them, they're well worth considering), there are a couple of things to keep in mind. The first of these is your resting pulserate.
Measuring your pulse rate
Keep in mind that this is your resting pulserate, so there's no point taking it right after an activity or when you're stressed out at work. The usual time to take it is first thing in the morning.There are a couple of ways to take it. The manual option is to place two fingers over one of the pulse points (this video [.mov, .07mb] shows where they are) and count how many beats there are during a one minute period. Typical figures are shown below.
The second method is to use a device such as a pulse monitor watch, which essentially does the same thing (you pay for the convenience and consistency). Either way, write down the resting pulserate - preferably every day. This should gradually come down as your fitness improves - eventually it will level off, but that could take a while.
Typical resting pulse rates
Note that these are typical values for the population at large - these rates will vary according to your personal fitness and certain medical conditions.
Babies to age 1: 100-160 bpm
Children ages 1 to 10: 60-140 bpm
Children age 10+ and adults: 60-100 bpm
Well-conditioned athletes: 40-60 bpmFactors affecting pulse rate
If your resting pulse is well outside these ranges, the cause could be one or more of the following :
Activity: try to measure your pulse before you even get out of bed in the morning. Once you've had time to wake up fully, jump out of bed, get stressed about work etc it's too late. Keep a watch beside your bed.
Fever: one of the reasons for measuring your pulse every day is that it is often an early sign of illness. If your body is trying to fight something off, your pulse will probably be elevated.
Hyperthyroidism: an overactive thyroid gland can push up a pulse rate.
Anemia: anemia is a lack of oxygen in the blood. This can be caused by a number of things (iron deficiency and vitamin B12 deficiency are the most common), and will typically be associated with a higher pulse.
Stimulants: caffeine is perhaps the most common - so avoid that cup of coffee before checking your pulse. Other stimulants include cigarettes, amphetimines, decongestants, diet pills and asthma medications.
Heart disease: This may be direct (such as Tachycardia or Bradycardia), or indirect (such as the many forms of ischaemic heart disease). Whatever the case, see a doctor before embarking on any sort of fitness quest.
The second consideration is your active pulse rate. Once you've measured your resting pulse for a week or two you'll have an idea of how fit you are when you're not doing anything, and you'll know when you start to come down with a cold. Now you need to find out just how much your pulse changes with a bit of strength training.HR(Max)
This is the maximum heart rate your body will sustain in its present condition. Although most closely associated with age, the HR(Max) will vary between same-aged individuals with differing fitness profiles.An estimate of HR(Max) often used by gym-goers and trainers alike is :
HR(Max) = 220 - age of the individual
This is by no means a detailed assessment of fitness, but it will give you an idea.
Other research by Miller et al (1993) [2] and Londeree and Moeschberger (1982) [3] proposes alternatives to this formula. An estimate combining all three approaches may be found on the Sports Coach site [4].
Jack Dempsey
Filed in : Articles
Tom Furman has a nice piece on the 'Manassa Mauler', Jack Dempsey.
The ebook mentioned in the article is an incredible find.
Beast Skills tutorial : standing ab rollouts
Filed in : Articles
Via Jim comes another great tutorial on Beast Skills (if you haven't already seen the site, have a look around - there's some fascinating stuff on there) regarding standing ab rollouts.
Warning: they're much harder than he makes them look.
Incidentally, if you want to see some video of someone making these look ridiculously easy, go no further than Ross Enamait. There are a few on the Low Tech, High Effect video [.wmv, 5.1mb] , and The Home Gym [.wmv, 6.1mb] trailer. Good stuff.
Holding the Bar in the Front Squat
Filed in : Articles
Tags : grip, kettlebells, Old-Time Strength, Olympic Weightlifting
If the latest Mike Boyle article on T-Nation has you considering the Front Squat, you may be mindful of just how awkward it can be to hold the bar. Like Zercher Squats, they're often overlooked simply due to the difficulty.
There are several ways to hold the bar for the Front Squat. If one method doesn't feel right, or your current flexibility or injury precludes it, try one of the others. It really is a great exercise.
Still misunderstood: Strong Athlete, Zero Injuries
Filed in : Articles
It seems that some people will never understand Mike Boyle. Following Eric Cressey's excellent interview The Misunderstood Strength Coach, some of the comments made this fact abundantly clear.
I don't often read more than the first few comments to a T-nation article (which are usually along the lines of 'Great article!' or 'Keep up the good work') but this piece - Strong Athlete, Zero Injuries - inspired me to do just that. And once again, it was clear that some people just don't understand the man.
Among the fascinating (and a little controversial) views espoused in the article :
I'm a big believer in the technical failure concept. The set ends at technical failure, not when you can't cheat through another rep. I'd always rather undertrain than overtrain. Tomorrow is another day. The tortoise beat the hare. The healthy trainee lives to train another day while the hurt guy goes to PT.
Many of my older (30-plus) clients no longer do conventional squats or Olympic lifts. Their bodies no longer tolerate it. We do jump squats, kettlebell swings, and lots of single leg stuff with these guys because the objective is to keep them playing.
Back pain has three root causes as it relates to lifting. Torque (forward lean), compression (high spinal loads), and flexion are what cause back injuries. Front squats lessen torque, compression, and flexion, and are therefore inherently safer [than back squats].
Knee wraps are not an injury prevention tool. They're an elastic launching pad to allow you to lift more weight. Knee wraps don't protect the knee.
and the one that really got me thinking :
Treat your vertical pulls just like the bench. Cycle them. Do heavy triples. Whatever you do for horizontal presses, do the same for vertical pulls. Your shoulders will love you for it.
Despite often being misunderstood, Mike Boyle gets results. As the article states :
My average athlete can also do a 1 RM chin-up with more than he can bench press.
That's including the bodyweight of the lifter, but it still isn't bad. Now, time to take a serious look at the chin-up part of my routine. Heavy triples coming up.
Active vs Passive Rest
Filed in : Articles
Blaine kicks off our current collaboration on rest with a look at Active vs Passive Rest. It's all about the heartrate.
13 Tips for mighty elbows and wrists
Filed in : Articles
It's a sunny Labour Day here, which means that nearly everything is closed and I finally had an opportunity to catch up with Eric Cressey's latest piece on T-Nation, 13 Tips for mighty elbows and wrists.
If you read Jim Wendler's recent article Casting your wrists you may recall the opening paragraph :
When I started using a bench shirt, I miraculously gained 150 lbs on my bench. No practice, no technique work, nothing. That is the magic of these cheater shirts—you automatically “get it.” Anyway, with this increase in bar weight, my wrists were taking a beating and I needed some help. This is where I was bestowed with this knowledge, which I am now giving to you.
If that's a familiar feeling (suddenly asking your wrists to do a lot more work), Eric's article is definitely for you. It's far more wide-ranging than I'd anticipated, and the section on 'checking your workstation' was certainly food for thought. Heavy benching with chains and correct keyboard use in one article? Perfect.
Free Radicals and Exercise (Part I)
Filed in : Articles
Tags : diet
Boston-based physical therapist Nick Liatsos takes a look at the relationship between exercise and free radicals.
Although it starts ominously :
Although exercise in the form of endurance (i.e. running a 2K) or resistance type training (i.e. weightlifting) has numerous benefits such as increasing oxygenation of tissues and improving insulin sensitivity, it also has a downside. With every breath that we take, we use oxygen to aid in the process of converting carbohydrates, proteins, and fats to energy. This, in turn, creates an unstable molecule of oxygen. These molecules are highly destructive to the molecules and tissues surrounding them and have been named free radicals. The free radicals that exceed the body’s antioxidant stores are the cause of oxidative stress. They occur in the body inevitably from energy metabolism and respiration. Exercise uses 12–20 times more oxygen and sends free radical production into high gear.
it quickly adopts a more positive light and looks at the potential benefits of a bit of supplementation. With vitamins C and E heading the list, this isn't exactly going to require a radical re-working of the diet. Not that I need much of an excuse to start taking more vitamin supplements.
The Truth About Bulking
Filed in : Articles
Tags : diet
Christian Thibaudeau takes a very interesting look at the traditional notion of bulking; asking the simple question :
Is bulking up to gain muscle a good idea?
If you've ever wondered whether to bulk-then-cut or simply follow a clean diet with the right amount of each nutrient (all year, that is) then this article is meant for you.
A couple of samples :
You can eat any amount of food you want; you simply can't change your protein synthesis limit naturally. Eating more food than your body can use to build muscle will simply lead to more body fat being gained.
and
you can't bully your body into building muscle by force-feeding it. Adding nutrients and calories will have a positive effect on muscle growth until you reach your saturation point. After that, any additional calories will be stored as body fat.
I think the answer is quite clear - a careful, planned, clean diet.
Bench Press Setup with Iron Woody Strength Bands
Filed in : Articles
Tags : bands
GetStrength's Steve Thompson discusses one of the simplest - and most effective - ways to set up bands for bench training. He's chosen to use Iron Woody bands, but there really isn't a lot of difference between brands.
Having tried various setups in the rack, I have to admit that I'm more than a little keen to get the bench out (there just isn't space in the current home gym) and try something like this - looks great.
Incidentally, the NZ Bench Press recordholder Reuben Simanu (mentioned in the article) is throwing some serious weight around. Take a look at his training log.
More on Squat 101: The King of Lifts
Filed in : Articles
Jeff Fiss continues his great series Squat 101: The King of Lifts over on the Iron Sport site. Here's part 2 (basic squat types), and part 3 (bars and gear).
Deadlifting With The Finnish Masters
Filed in : Articles
Thanks Jon. South Carolina Barbell's Marc Bartley has published the result (part 2) of an email exchange with superb Finnish deadlifter Sakari Selkainaho - a very interesting looking 16 week routine.
There are some great lifters mentioned in that article; here's a bit of a rundown.
Sakari Selkäinaho
If you've ever read the article Finnish Deadlift Secrets (and if you haven't, now's your chance) then you'll be all-too-aware of just how well this guy knows his stuff. If you need further convincing, anyone who's pulled 275/606 in the 75/165 class has been training pretty hard.
Marc Bartley
Marc 'Spud' Bartley doesn't exactly have the perfect build for a great puller, but a combination of training wisdom and tenacity has certainly served him well. 387/850+ rack pulls are not exactly things to sneeze at.
Jarmo Virtanen
An incredible nine time IPF world champion, Jarmo Virtanen dominated powerlifting throughout the '80s. As Marty Gallagher points out [1] 'Jarmo Virtanen, the fearsome Finn who took second place, would stay a light heavyweight [181 pounds] and rule the international roost for the next decade'. He did indeed.
Not to be outdone, Ari, Jarmo's brother, was also an exceptional deadlifter. According to Sakari [1] he had 'one of the best technique I have ever seen.'. Runs in the family.
Veli Kumpuniemi
Otherwise known simply as 'Mr Deadlift' [2]. Although he never fully recovered from a hamstring tear in 1981, he still pulled an incredible 880 at a bodyweight of only 220. The 'Mr Deadlift' moniker is well deserved.
Sami Nieminen
Former World Junior Champion and all-round dynamo. Having pulled 305/671 at a bodyweight of only around 75/165 [3] is certainly a great qualification.
References
1. COAN: The Man, The Myth, The Method
Marty Gallagher2. Finnish Deadlift Secrets
Sakari Selkäinaho3. Results table from 2005 World Powerlifting Championships, Florida
East Midlands Weight Lifters' Association
Ultimate Strength newsletter Dec 2005 [.pdf, 356kb]
Wanted: Hardcore Training Partners
Filed in : Articles
I'm not quite sure what Glenn Buechlein is on, but I think I want some. This look at his ultimate collection of training partners is, well, a little unusual.
Beyond the Template
Filed in : Articles
Thomas Phillips takes a brief look at the notion of making minor alterations to your workout template, depending upon external factors in your life (stress, tiredness etc). Definitely a philosophy I adhere to - perhaps a little too much.
Soft Tissue Work for Tough Guys
Filed in : Articles
Tony Gentilcore discusses how soft tissue work - and not just the foam roller - is not only 'more painful than watching a David Hasselhoff music video' but also essential work for many who spend time in the gym.
He also discusses First Blood, The Usual Suspects and why the humble tennis ball is your friend. A great read.
First Week of Workouts on Biphasic Sleep
Filed in : Weekly summary
Tags : biphasic sleep, grip, Old-Time Strength, recovery
I wasn't quite sure how the biphasic sleeping thing would impact workouts - at least during the adaptation phase - so I kept to the 'frequent, short workouts' philosophy. This seemed to work out well, and the change in sleeping habits didn't have any noticeable negative impacts.Pigeon.
In fact, two of the things that have become clear so far (with regard to the biphasic sleeping):I eat a lot more. Previously there was a solid block of time (as much as 8 hours) without eating (apart from the occasional nocturnal shake), plus an hour or so at each end of this with little or no food. With the longest period of sleep now 4.5 (occasionally 6) hours, this limitation seems to have vanished; breakfast is now earlier, a late supper is now later, and there are more meals inbetween.
Late afternoons / early evenings are now possible workout times. Apart from the fact that it's really starting to warm up here now, scheduling a deadlift session just before a dose of carbs and a nap just feels right.
As for muscle recovery, general feelings of being alert/sleepy, focus during workouts - the biphasic sleeping doesn't seem to have changed things at all. Definitely a good thing.
Question of Strength
Filed in : Articles
Making the client bulletproof
Filed in : Articles
An article by Leith Darkin is always worth a good read (if not several), and Making the Client Bulletproof [.pdf, 700kb] is no exception. 'Bulletproof' is actually a compilation of three articles written by Darkin over the years, and looks at the considerations for designing balanced programs for both upper and lower body training.
In this case Darkin addresses the balance within the primary push/pull exercises; a balance which must be carefully considered before specifically looking at an individual's weak points. Very interesting stuff.
Powerlifting Tricks For Regular Joes
Filed in : Articles
Navy pilot Jack Reape takes an interesting look at non-competitive powerlifting; specifically a few of the things that 'regular joes' can learn from those that compete.
Perhaps the most intriguing - at least to me - is the concept of Series/Segments (wave loading on a smaller scale). With a bench workout coming up in about half an hour, it's something I'm definitely keen to try out.
Bored? Hit something
Filed in : Articles
Sound advice. Trainer Eric Patterson takes a look at the effectiveness of boxing conditioning work. It's certainly more fun than the usual array of steady-state cardio.
Defining the default position
Filed in : Articles
Or 'The spear, the shield and the crazy monkey'.
Urban Combatives' Lee Morrison looks at several styles of 'default position' often used in various forms of combat. Morrison defines this as :
where we have found ourselves in a confrontational sense, reacting to something that someone is either doing or in the midst of doing to us.
Narcotics Enforcement Agent 'Southnarc' defines the primary role of the default position :
No default position will prevent you from getting hit, its objective is damage limitation during the transition from lost initiative to regaining the upper hand. What the default should do first is prevent you from getting knocked down or knocked over.
There are many more types of 'modified flinch' than you might expect. Very interesting. Thanks to Physical Strategies' Tom Furman.
30 Days of Biphasic Sleep
Filed in : Articles
Tags : sleep
I've been interested in sleep for some time now, and the other day's articles on biphasic sleep - particularly the Glen Rhodes model - have convinced me to give it a go. A 30 day trial seems a reasonable length (read Steve Pavlina's article 30 days to success if you need further persuading) and the first of those days (or nights) is today.
The plan is a simple one : a 90-minute nap in the evening followed by a 3-hour sleep a few hours later. This worked out especially well tonight as the Italian Grand Prix (I'll watch anything involving fast cars) starts at 23:10 Sydney time, which gave me a chance to squeeze in a nap beforehand.Initial thoughts (I'm writing this shortly after the first nap, with a luxurious 3 hours of sleep to look forward to) :
I expect there'll be a few days - at least - of adaptation, and the nap demonstrated that beautifully. Trying to sleep when you're not tired is rather like trying to relax; it isn't something you can force. Although lying comfortably in a darkened room, with the soothing sound of light rain to accompany me (and after more than 6 years in drought here, it's soothing indeed), I was permanently aware of 'trying to sleep'. I managed to survive 45 minutes of light sleep before returning to the world.
Fortunately I'd managed to elude the slightly groggy state that often accompanies waking from a deep slumber. I suspect I'd feel about the same after sitting in a dark room listening to relaxing music for 45 minutes.
Power of the 90 minute nap
Filed in : Articles
The other day I came across this post on 43 Folders, which started me thinking about the possibilities of biphasic sleeping. For some time now I've comtemplated moving to a polyphasic sleeping pattern (several small doses of sleep rather than a single nightly slumber); initially prompted by the self-tests of Steve Pavlina. For the moment though, I'm indulging myself with the usual nightly rest (plus a brief nap during the last 10 minutes of any good late-night film).
Biphasic sleeping (getting your sleep in two chunks) seems like a reasonable compromise. This is usually based around the theory of the 90 minute sleep cycle, and the most likely option seems to be along the lines of Glen Rhodes' current behaviour. As he states in the article:
Typically, I sleep 3 hours a night, and nap for 90 minutes in the evening. That's a total of 4.5 hours, and I am always alert, always awake and always feel rested and refreshed.
There are a couple of benefits to this, the most obvious one being the time saving. Unless you're one of the few people who routinely gets less than 4.5 hours per night (and functions well on that), you'll suddenly find yourself with a bit more free time. Perfect.
The secondary benefit - which goes on the heap of 'requires a few more years of research' is the fact that your body resets things such as sodium/potassium ratios whilst in the Theta state (the edge of the 'subconscious' part of sleep). It seems as though the timing of this additional nap - as well as the timing of workouts - could prove to be one more factor in working toward optimal strength.
Everybody has time for a quickie
Filed in : Articles
Tags : grip
An excellent look at some of Glenn Buechlein's 'quickie' workouts. There's something almost painfully familiar there.
Stair Climbing
Filed in : Articles
Continuing yesterday's step theme :
When I was a kid my family would head over to Sydney's Royal Botanic Gardens quite often, which is a massive area containing trees to hide behind, hills to roll down etc. All great fun. The thing that really sticks in my mind, however, is a guy with 'tree-trunk' thighs who seemed to love using the Gardens' massive stone steps for exercise each weekend. I wondered how it was possible to build legs that big using steps.
The latest article [.pdf, 498kb] by Virgil Aponte on the Diesel Crew site covers one of the major aspects of stair training - climbing. Some good ideas in there.
The Step-up : a Real Squat Alternative?
Filed in : exercises
Tags : bodyweight, conditioning
In the 1920s - particularly in the US - weight training began gaining favour with the public at large, and the Step-up began finding itself in various books and magazines. However, the back squat gradually started to dominate (largely due to the efforts of the German Henry 'Milo' Steinborn and Joseph Curtis Hise) and the Step-up was all but forgotten.Barbell Step-upThe Step-up seems to have been largely forgotten as a weight-bearing exercise for the thighs - primarily due to the dominance of the back squat. This article may just make you reconsider its use.
What is it?The Step-up - as the name implies - is nothing more complex than stepping up onto an object, then stepping back down from it. Although it is an incredibly simple exercise, there are a few things to be aware of.
Factors to consider
Perhaps the most important of these is the height of the step. The basic exercise works the hips and thighs, and the step height adjust things in favour of the quadriceps or hamstrings. A higher step works the hamstrings harder, a lower step targets the quads (1).
According to Anatoly Bondarchuk, the 'normal' or ideal step height (for those with perfectly balanced quad and hamstring strength) is such that when the leading leg has the foot flat on the step, and the corresponding thigh parallel to the ground, the trailing leg has the toes just touching the ground (but the heel elevated) (1). This will naturally vary from person to person, and the use of a weight plate is common to bridge small gaps (it's unlikely that your training partner will have exactly the same requirements as you).
In addition to the step height, speed and number of reps both play crucial roles in determining the effectiveness of this exercise (for your personal goals). The usual rules apply - in general the reps will be lower and the breaks longer when training for maximum strength, and the reps higher/breaks shorter for hypertrophy goals.
The starting/finishing distance of the feet from the step also makes a difference, with a larger gap emphasising the Gluteus Maximus and a smaller gap emphasizing quadriceps (2).
Muscles used
The target muscle group is usually the quadriceps, though the weighting of this can be adjusted by altering the step height and gap as indicated above. Other muscle groups involved are (2) :
Synergists
* Gluteus Maximus
* Adductor Magnus
* Soleus
* Gastrocnemius (Second Leg)Dynamic Stabilizers
* Hamstrings
* Gastrocnemius (First Leg)Stabilizers
* Erector Spinae
* Trapezius, Upper
* Trapezius, Middle
* Levator Scapulae
* Gluteus Medius
* Gluteus MinimusAntagonist Stabilizers
* Rectus Abdominis
* ObliquesAs you can see, this is well and truly a compound exercise, and targets similar muscle groups to the squat.
Variations
Bodyweight step-up
The simplest form is a bodyweight-only step-up onto anything of a reasonable height (usually something below knee height). The speed, number of reps and step height will all play roles in the effectiveness of this exercise for your goals. Because of this flexibility the step-up can be used as a warmup, conditioning or strength training exercise.Dumbbell step-up
As per the bodyweight step-up, performed whilst holding a dumbbell in each hand.Barbell step-up
As per the bodyweight step-up, performed whilst holding a barbell across the shoulders in the same manner as for a back squat.Step-ups wearing a weight vest
As per the bodyweight step-up, performed whilst wearing a weight-vest (such as the V-Max).Former East Bengalese marathon runner Sri Chinmoy switched to weight-lifting in the mid 1980s (when he was in his 50s); setting a personal record for Step-ups done whilst wearing a 50lb weight vest by regularly performing 100 in 1996 (aged 65). Once again, the usual rules of rep ranges and breaks apply.Sri ChinmoyInspired by Chinmoy's effort, the slightly more spritely Ashrita Furman (6) completed 2,574 step-ups (bodyweight only) onto a 15" bench in one hour, later that same year.
Strongman Training 101
Filed in : Articles
Considering trying your hand at Strongman? Kentucky Strongman's Brian King teams with strongmen Eric Hammer and Bryan Dermody to provide an introduction to strongman training.
The first part of this article series answers 2 key questions : what is their training like both in-season and during the off-season. Good stuff.
The Physiology of Plyometrics
Filed in : Articles
The Sport Fitness Advisor site has an interesting article on the physiology of plyometrics, including a brief note on the benefit of concurrent plyometric and strength training.
Strength training for fighters
Filed in : Articles
Following Ross Enamait's original thoughts on strength training for boxers there was a bit of confusion. In order to clarify things he looks at Strength training for fighters - a good summary.
Squat 101: The King of Lifts
Filed in : Articles
Jeff Fiss discusses just a few of the reasons he considers the squat to be the king of all lifts. Good stuff.
Self-Defense tips
Filed in : Articles
If you've ever been mugged, these self defense tips by Stadion's Thomas Kurz may just be what you're after.
If you've ever read Stretching Scientifically (a great book) you'll know just how thorough Kurz can be.
Somewhere Between Moscow and Columbus
Filed in : Articles
Fascinating article. Navy Pilot Jack Reape talks about his efforts to bring the WSB and Eastern Bloc programs closer together - despite initial appearances, there's enough scope for plenty of overlap.
Jack's training throughout 2005 and up to - and including - meets in 2006 are testament to that.
Using a foam roller
Filed in : Articles
Just came across a great resource via Rif's blog on Self-Myofascial Techniques; specifically ways to use a foam roller. One to keep.
While you're on the Seal Quest site, take a look at their blog. Another great addition.
Olympic Lifts for the Deadlift
Filed in : Articles
Iron Sport Gym's Jeff Fiss discusses a few of the exercises he's picked up from Olympic Lifter Jim Rutter that have been helping his deadlift. Might just try a few of them.
Dave Tate on being big
Filed in : Articles
Julia Ladewski finds out Dave Tate's current thinking on being big. If you need reminding of his previous position, go back and read his article '27 reasons to be big'.
The Repetition Method
Filed in : Articles
Following last week's look at the Dynamic Method - particularly for the bench press - Jim Wendler looks at the Repetition Method and the importance of cycling both techniques into your training.
Simple vs Easy
Filed in : Articles
David Whitley takes a brief look [.pdf, 243kb] at 'cellular memory', and the permanent benefit of enduring a staggeringly brutal workout.
I like the sound of the Inman mile - walking a mile whilst carrying a weight equivalent to your bodyweight. Tomorrow's going to be a long, long day.
Improving squat depth
Filed in : workouts
During a few sets of squats yesterday I asked my dad to tell me how deep I was going (in relation to parallel). He moved his hands apart as if describing 'the one that got away', and I knew there was going to be some work to do. In short, I was nowhere near it.
I turned to the Ian King article 5 Ways to go Deeper; an excellent piece on the basic ways to improve squat depth. The first of these - simply holding onto a stable vertical bar (or anything that won't move), squat down as far as possible. In my case I can achieve depth easily when doing this - which points to a poor technique rather than inflexibility. Let the retraining commence.
Of course, if you find that inflexibility is indeed a factor, the above article will also help you out. Also worth reading is King's The Lazy Man's Guide to Stretching, which outlines some of the stretches to be done before squatting.
As for my own retraining, I began by following King's slow bodyweight squatting recommendations; and will supplement this with some of the stretching (notably the shins) and a few light sets with the bar tomorrow. It's going to be a long journey, but I've no doubt that the benefits will be enormous.
POMB
Filed in : Articles
The reinvention of Dave Tate continues apace, and a look at the proposed training template for his next phase is certainly interesting (if a little daunting - he's been ramping up the volume).
Training with the Strongman Log
Filed in : Articles
Now that Jedd Johnson has detailed the most popular methods for cleaning a strongman log, CJ Murphy provides an insight on training with one. Some interesting ideas in there.
Why “Good Form” Is an Overrated Concept
Filed in : Articles
Charles Staley has an interesting article which encourages a little skepticism in the gym.
His opening question - definitely something to think about :
What exactly is good form and what makes it good?
The Road to excellence
Filed in : Articles
An interesting and inspirational article by Dan John, who laments the passing last week of a long-time mentor; Coach Ralph Maughan of Utah State; discussing one of the many lessons he learnt during their time together.
To give you a further insight into just how John views Maughan, have a look at his notes on one of Maughan's earlier articles.
Berserker workouts
Filed in : Articles
Tags : kettlebells
Einstein once said something along the lines of :
Insanity: doing the same thing over and over again and expecting different results.
Another definition might be 'anything Glenn Buechlein and Jim Wendler do in their workouts'. Crazy 8s with soaped up 53lb kettlebells? Wheelbarrow sprints with 500lb? There're some good ideas in there.
Adjust Your Pull-Up Technique for a Bigger Bench
Filed in : Articles
The title says it all. Thomas Phillips discusses a few ways in which adjustments to your pull-up technique (whether you can do 2 or 20) can help your bench.
Seven keys to athletic success
Filed in : Articles
Alwyn Cosgrove looks at a basic template for a well-balanced training routine. There's a lot more to it than resistance training and a little cardio.
Core Statics II
Filed in : Articles
Tags : bands
Ready for some serious heavy breathing? If Smitty's Core Statics article got you fired up, check out part II [.pdf, 877kb].
Bring on the bands.
On Sitting and Standing
Filed in : Articles
Nathaniel Morrison has a great article in Military Fitness Magazine on one commonly overlooked area of physical prowess: the ability to sit, stand and fall without using the arms.
From the article:
Try this; sit down. Now stand up. Now sit on the floor. Get up. How many times did you use your hands?
Very interesting stuff.
George F. Jowett
Filed in : Articles
Tags : grip, Old-Time Strength
The chance discovery of an anvil today (together with a coil of rope and a few hefty logs - perfect) reminded me of an image I came across a while ago - of the great English strongman, George F. Jowett.
George Fiursdale (sometimes Finsdale) Jowett was born in Bradford, Yorkshire on Dec 23, 1891. As a child he was taken by his uncle to see the great Eugen Sandow; an event which cemented his interest in physical culture. In 1910 he emigrated to Canada and quickly became known as a weightlifting pioneer there, forming the American Continental Weight Lifters' Association. By the 1920s he was considered by many to be the Father of American Bodybuilding.Jowett was known not only for total body strength (he had a fascination with lifting heavy, odd-shaped objects including anvils, ploughs and barrels), but also for his incredible grip power. Later in his career he was known as the 'Young Hackenschmidt' as he worked his way up to World Wrist Wrestling Champion.
He went on to write many books and magazines (some of which are listed below), including many published by his own firm, The Jowett Institute of Physical Culture. Jowett passed away in 1969, aged 78.
The forgotten art of shoulder training
Filed in : Articles
Christian Thibaudeu laments the serious attention paid to shoulder development by bodybuilders in previous decades, and resurrects several great exercises - including a superb creation from the legendary Vince Gironda - that are well worth considering. If you identify with the description of Larry Scott as being 'shaped like a traffic cone', read on.
If the article starts you thinking about Ring Training and performing an Iron Cross, Coach Sommer wrote an excellent article last year on The Iron Cross for Bodybuilders - Simulated Gymnastics Training with Weights.
When it comes to looking after your shoulder health, you could do a lot worse than read Eric Cressey's Shoulder Savers article series (part I, part II) on T-Nation. Definitely a keeper.
Putting the brakes on
Filed in : Articles
University of Nebraska's Bryce Teager discusses the addition of deceleration training to your routines. From the article :
I don’t know how many of you would get into a Ferrari and gun it into heavy traffic if you knew your brakes didn’t work. So why would you perform a dynamic effort squat, make a fast 90-degree cut on the field, or throw a fast ball on the diamond if you knew your deceleration abilities weren’t quite up to par?
Core Blimey!
Filed in : Articles
Ignoring the claims of infomercials everywhere, core work involves more than a daily set of sit-ups on a fitness ball. In the first of two-part article Core Statics [.pdf, 961kb], the Diesel Crew's Smitty discusses the training of various core musculature for sports; pointing out that much of the existing core exercises overlook the idea of the 'Z' component - the loading of a movement across distance.
From the article:
“Power is generated from the ground up, from the core out and from the hands in.” Segmental, (progressive) stabilization of the TA, RA, (internal/external) obliques, erectors and spine with each step. I want to force you to generate stabilization! The kind of stabilization that will have aliens popping out of your chest. This could be done with a supplemental series of exercises I call – Core Statics.
Increase your punching power
Filed in : Articles
Tags : grip
Leith Darkin (the author of last month's superb article on grip training) discusses training to increase your punching power. Here he takes a brief look at the ideas behind the Stretch Shortening Cycle (SSC) and how various plyometric exercises are of great benefit; in addition to the basic biomechanical principles that assist in punching.
The two articles stated as pre-requisites for this one are The Stretch Shortening Cycle in throwing and striking sports and What do all Martial Arts have in common. Also well worth reading.
If you're not familiar with the boxing punch types mentioned in the above articles, there's a brief rundown (with videos) at Saddoboxing.com.
Romanian Deadlift (RDL)
Filed in : Articles
Former US Olympic Weightlifting coach Jim Schmitz talks about the origins of the Romanian Deadlift (RDL) - at least by that name.
Dragomir Cioroslan (a Romanian weightlifting coach at the time) described the exercise as follows :
Pictured demonstrating the exercise is Nicu Vlad, once coached by Cioroslan.
The Get Shredded Diet
Filed in : Articles
Tags : diet
Sometimes 12% bodyfat just isn't lean enough. Dr John Berardi gets extreme.
Concurrent strength and endurance training
Filed in : Articles
This article on the Sport Fitness Advisor site briefly looks at some of the research performed on the effects of concurrent strength and endurance training. This is timely as I consider ways in which to mix various elements into a solid routine.
Interval training with kettlebells
Filed in : Articles
Tags : kettlebells
Interval training with kettlebells for combat sports [.pdf, 54kb] is an article by long-time wrestling coach (recently retired) David Morgan with a couple of very interesting points. These include a synopsis of why kettlebells are increasingly used in the training of combat athletes, and a sample workout illustrating their use.
David's blog on Enhanced Fitness is also well worth a read.
Interview with Dr Eric Cobb
Filed in : Articles
Dr Eric Cobb has some fascinating - not to mention deceptively simple - ideas. This interview by Chris Shugart took me into Dr Cobb's world of Z-Health; DJM (Dynamic Joint Mobility) Training in particular.
If the interview leaves you hungry for more - and I've no doubt it will, especially once you've taken off your shoes and tried the foot stretches discussed - there's a brief video [.mov, 1.6mb] showing part of a training session on the Z-Health site. Still want more? New versions of the Neural Warmup DVDs are in the pipeline. If anyone's already seen the older ones, I'm very interested to hear any thoughts.
Pressing the beast
Filed in : Articles
Thomas Phillips has an interesting article on training to press a heavier kettlebell. I can foresee my own kettlebell collection growing.
Low Carb round table
Filed in : Articles
Tags : diet, low-carb
There's more to low-carb than the Atkins diet. Read on.
It's All About the Effort
Filed in : Articles
Mike Hanley provides an excellent summary of the four types of effort commonly associated with strength training.
Corporate Strength
Filed in : Articles
The Diesel Crew's Jim 'Smitty' Smith completes his 3 part article series on 'Corporate Strength'. This series looks at a couple of ways in which widely-used approaches to corporate projects can be altered for use with strength-related ones.
Find a quiet corner and wade in[.pdf, 297kb] (part 1, part 2).
Strongman training for girly girls
Filed in : Articles
It seems there's more to life than the StairMaster. Charles Staley's daughter Ashleigh has discovered truck-pushing.
Rope revolution
Filed in : Articles
Chad Waterbury has written an interesting (if slightly incendiary) article on rope training. A bit of truck-pulling could be fun.
Grip strength training
Filed in : Articles
Tags : grip
Leith Darkin (from Martial Arts and Sports Science) has written an excellent article on grip training (.pdf, 845kb), detailing a few easily constructed (and cheap) items that enable several new ways to train. Quite different to other articles I've seen on grip training - definitely worth a read.
The band man
Filed in : Articles
Tags : bands
If you were unlucky enough to miss it during the week, Dave Tate has an excellent article on some of the many ways in which bands can be used for rehab. The videos, and the brief interview with Jump Stretch's Dick Hartzell, are great.
The importance of assistance exercises
Filed in : Articles
Jim Wendler takes a look at the importance of assistance work, and his preferred way of tracking progress.
Mastering the Strongman log
Filed in : Articles
The Diesel Crew's Jedd Johnson has written a great series of articles on mastering the Log Press. The first part - Improving the Performance on the Strongman Log (.pdf, 279kb) - looks at the three general techniques for cleaning the log. For anyone considering entering a Strongman event, it's a great read.
The legendary Vince Gironda
Filed in : Articles
Christian Thibaudeau takes a look at just a fraction of Vince Gironda's legacy - covering his thoughts on nutrition, periodisation and several new exercises. Fascinating stuff.
Dumbbell swings
Filed in : Articles
If you've ever considered dumbbell swings, you might want to take a look at Mike Bruce's latest article (.pdf) on strongerman.com.
NB : this is definitely one for outdoors. Just in case.
Tate update
Filed in : Diet and Nutrition
Dr. John Berardi gives an update on Tate's progress in what has become known simply as the Dave Tate Project. In short - it's all good.
Deadlifting with style
Filed in : Articles
Personal trainer / competitive powerlifter Thomas Phillips has a great article on the Elite Fitness site regarding many of the commonly used deadlift techniques. I'm not referring to the sumo vs conventional debate here; the techniques include things such as squatting or straight-legged starts, head up or head down, and rounding the upper back.
Good stuff.
Weekly round-up : Too many boxes, hindu squats and dead bugs
Filed in : Weekly summary
Tags : diet
After a few unusually (but pleasingly) busy weeks it seems like an appropriate time to switch back to a weekly workout summary, plus sporadic posts as other things appear. Unfortunately that means that the magical 500th blog post may be some time in coming, but there you have it.
For starters, here's a look at the past week.
It's in there somewhere
With the house renovations now in full swing, I've moved a lot more stuff into the garage so there's enough room to do them. Unfortunately this makes getting to the rack somewhat awkward, but it's in there somewhere. If you've ever wondered just how small a garage gym can get, here's your answer.
This has meant two things. Firstly, everything that involves the iron also involves the rack. There simply isn't room for anything else. Deadlifts are back to extremely low rack pulls (off the bottom pins), and all squats are box squats using the bench (slightly above parallel).
Secondly, as it's a frustrating climb around the outside of the rack just to put plates on the bar, many workouts have been of the bodyweight variety. This never feels like a 'second best' option; as long as there's a bit of iron being thrown around as well. More like a combined cardio/strength workout, or a GPP session.
From next week I'll note exact sets/reps for the bodyweight stuff, but it's pretty similar to the routine I did some time ago whilst travelling.
Return to a mixed diet
Publicly giving up/restarting coffee drinking is only part of a much larger dietary change - removal of everything from my 'banned' list. I tend to avoid things that are obviously unhealthy anyway, and removing the restrictions simply means I'm not tempted to have something despite knowing I shouldn't. It doesn't mean I'm turning into Dave Tate.
Reading
If you're looking for a couple of articles to keep you going over the weekend, try these.
Core Training for Smart Folks
Mike Robertson
Activate the abs and glutes with an interesting range of lower body exercises.Understanding Supplemental Exercises: The Deadlift
Mike Robertson
A superb look at identifying weak points in your deadlift, and picking the appropriate supplemental exercises to correct them.Now, time to wade through those boxes again... deadlifts await.
Training behind bars II
Filed in : Articles
The second part (part one if you missed it) of Zach Even-Esh's excellent look at training whilst in a New Jersey prison.
Gyms Around Cambuslang
Filed in : Articles
Tags : basketball
Inspired by Mich's brief
summary of Jerusalem gyms, I decided to compile a listing of the facilities around Cambuslang.Note : Cambuslang isn't exactly noted for its abundance of powerlifting-friendly gyms (or anything with remotely decent free weights areas), which is why there's a predominance of sports and leisure centres.
Carluke Leisure Centre
Carnwath Road
Carluke
Tel. 01555 751384
Facilities : 25 metre pool, gym, health suite (sauna/steam room/relaxation area and TV), tanning cabin, theatre (full sound and lighting), games hall, dance studio, two committee/meeting rooms, first aid room, disabled change (shower and toilet), viewing area, disabled parking and access.Lanark Pool
South Vennel
Lanark
Tel. 01555 666800
Facilities : 25 metre pool, gym, sauna/health suite, sunbed.
Biggar Sports Centre
John's Loan
Biggar
Tel. 01899 221029
Facilities : games hall, gym.Leisuredome
Thornton Road
Kirkmuirhill
Tel.01555 893093
Facilities : games hall, crèche, gym, cafeteria.Forth Sports & Community Centre
Main Street
Forth
Tel.01555 812058
Facilities : games hall, fitness club, crèche, community rooms, kitchen, function area.
Coalburn Leisure Complex
School Road
Coalburn
Tel. 01555 820848Facilties : 20 metre pool with spa, baby changing units, gym, sauna/health suite, sunbed, games hall, crèche, meeting/training room, cafe, beauty therapy, satellite TV.
East Kilbride and area
Dollan Aqua Centre
Town Centre Park
Brouster Hill
East Kilbride
Tel. 01355 260000Facilities : 50 metre pool (can be split into 2 separate pools), baby-changing, cafeteria, committee/meeting room, crèche, floating floor, flume/tyre ride, health studio, gym, Jacuzzi, childrens' pool, sauna/health suite, soft play area, sunbed.
Duncanrig Sports Centre
Alberta Avenue
Westwood
East Kilbride
Tel. 01355 248922
Facilities : Dual use facility with games halls, gym, community halls, grass rugby pitch, blaes running track, blaes hockey pitches, blaes football pitch.
John Wright Sports Centre
Calderwood Road
Calderwood
East Kilbride
Tel. 01355 237731Facilities : Athletics track, badminton courts, basketball courts, five-a-side football, blaes football pitch, gymnasium, handball court, health studio, main hall, netball court, shape-up suite, squash court, tennis court, volleyball court, committee/meeting room, general purpose room, crèche, first aid room.
Strathaven Leisure Centre
Bowling Green Road (off Townhead Street)
Strathaven
Tel. 01357 522820Facilities : 25 metre pool, baby-changing, committee/meeting room, crèche, sauna/health suite, gym, Jacuzzi and sunbed.
Hamilton and area
Blantyre Leisure Centre
Glasgow Road
Blantyre
Tel. 01698 821767
Facilities : 25 metre pool (with pool hoist), teaching pool, activity hall, spinfit studio, aerobics studio, sauna/health suite, free-weights gym, squash court, soft play area, sunbeds and tan stand, beauty therapy workshop, committee/meeting room, cafeteria, baby changing, crèche, photo kiosk, car parking. flume, tyre ride, jacuzzi, kiddies pool, health studio, sauna/health suite, high-tech fitness gym, soft play area, sunbed, committee/meeting room, baby-changing, crèche.Hamilton Water Palace
35 Almada Street
Hamilton
Tel. 01698 459950Facilities : 25 metre pool (floating floor), leisure pool (comprising of flume, tyre slide, lazy river, bubble beds, bubble pool, water curtain, geysers, children's play pool and outdoor pool), health suite (comprising of sauna, steam room, jacuzzi and relaxation area with satellite television), sunbeds, body workshop (beauty therapy, aromatherapy and reflexology), fitness suite, cafeteria, disabled changing rooms, baby changing, first aid room, spectator gallery, car parking.
Larkhall Leisure Centre
Broomhill Road
Larkhall
Tel. 01698 881742Facilities : 25 metre pool (floating floor), badminton courts, gym, lesser hall, main hall, soft play area, squash court, baby-changing, disabled toilets.
Eddlewood Sportsbarn
Devonhill Avenue
Hamilton
Tel. 01698 422991
Facilities : Sport/function hall, 6-station gym, disabled changing facilities.
Hareleeshill Sportsbarn
Donaldson Road
Larkhall
Tel. 01698 887917
Facilities : Sports/function hall, 11 station multi-gym, sunbed, kitchen facilities, disabled changing facilities.Jock Stein Sportsbarn
Hillhouse Road
Hamilton
Tel. 01698 828488
Currently closed for refurbishment. Due to reopen January 2007.Whitehill Sportsbarn
Margaret Road
Hamilton
Tel.01698 286598
Facilities : Sports/function hall, cardio-vascular gym, disabled changing facilities.
Burnhill Recreation Centre
Toryglen Road
Tel.0141 643 0327
Facilities : Main hall, Lesser hall, gym, kickabout pitch.
Stonelaw Community Sports Centre
Calderwood Road
Rutherglen
Tel. 0141 647 6779 / 0141 647 4530
Facilities : main hall, 2 small halls, fitness suite, dance studio, outdoor football pitches (synthetic, all-weather) shower & disabled access throughout.Now you can see why I choose to train in a garage.
Training behind bars
Filed in : Articles
Muscle activation
Filed in : News
There's an interesting article (.pdf, 194kb) tucked away under the name of Myo-feedback on the Strongerman site. It's a great title if you know what it means, not so great otherwise.
In any case, the topic of discussion is knowing how and when to activate particular muscles in compound lifts. Whether you're trying to fire your lats at the right point in a bench press, or bring your hips forward on cue in the squat - this article has a couple of pointers that may just come in handy.
From the article :
being stronger in a muscle group is only half the picture. You have to be able to turn on that strength, at the right times, in the right sequence and in the right direction in concert with other muscle groups. Sometimes you have to back up and re-educate your motor system if you get into bad habits.
Sound advice.
The lost art of overhead pressing
Filed in : News
Tags : grip
Charles Poliquin takes a quick look at Overhead Pressing and suggests a 12 week program for its use. Having only recently tried a couple of sets myself, I personally can see a bit more overhead work going on. Unfortunately the low roof means that this will be seated only, but that's still a good start.
There were a couple of ratios mentioned in the article, and after Alberto got everyone going with the Achieving Structural Balance piece, I can see a similar thing happening here. They are :
1. The ratio between seated dumbbell overhead presses and the bench press It should be that the weight done for 8 reps on each dumbbell represents 29% of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65's for 8 reps in the seated dumbbell overhead presses.
2. The ratio between the behind-the-neck press and the bench press The weight for a 1 RM behind-the-neck press from a seated position should represent 66% of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.
Time for a quick test.
Behind-the-neck press (seated) 10@20/44, 2@30/66
Disappointing, but not unsurprising. 30kg is certainly nowhere near 66% of my close-grip 1RM. As for the DBs, based on my recent barbell work they'd be closer, but still well under target. Looks like I've got some shoulder strengthening to do.
The stretching I've been doing lately - specifically for the shoulders - doesn't seem to have helped as much as I'd hoped; perhaps a strengthening/stretching combination will produce better results. Time will tell.
A Bit of History
Filed in : Articles
Tags : diet
What's this site all about?
A couple of years ago I got a bit of a surprise when an old man ran past me down a flight of stairs (admittedly there was a Bingo hall near the bottom of them). Shocked to discover just how unfit I'd become, I set about getting myself into some sort of shape.
After a couple of weeks enduring mind-numbing stints on a stationary cycle, I invested in a bench, bar and a small pile of plates. I also grabbed a copy of Mens Fitness (for the first and last time) as it had a 10 week routine for those just starting out.
Before starting, I went through the routine and changed a few things to exercises that I could do with the equipment I had (for example, all of the dumbbell things were out). I decided not to follow the suggested diet, instead simply trying to eat reasonably cleanly and in the same calorie ranges as the magazine suggested.
10 weeks later I was bigger, stronger and well and truly hooked. The main benefit - in my eyes at least - was the strength, and I started reading about Powerlifting. The magazine hadn't mentioned exotic things like box squats and rack pulls, in fact there wasn't even a word about a power rack; and I turned to my trusty friend, Google.
Whilst trying to find out exactly what box squats were I came across Kris Lindqvist's blog 'Under the Bar' and was amazed to find that not only had someone answered any number of questions I already had, but generated a wealth of new ones. An incredible feeling.
Gradually my home gym evolved, now consisting of a rack, Olympic bar & plates, dumbbells, and of course the original bench and weight set. The workouts themselves have gone through a constant process of refinement, but have been based on the WSB 4-day-per-week template since shortly after I finished the original 10 week course. Lifting is now much more than a 10-week thing - it's a permanent part of my life.
Structural balance test
Filed in : workouts
Tags : grip
As with nearly everyone else who read the Charles Poliquin article 'Achieving Structural Balance' that Alberto linked to recently, I was forced to find out my own current stats. As I rarely do the exercises listed (apart from the weighted chin-ups and the occasional close-grip bench) I decided to devote tonight's workout to finding out a few near-maxes.
The results :
Bench press (close grip) 10@20/44, 5@30/66, 5@40/88, 5@50/110, 3@60/132, 3@65/143, 3@70/154, 2@75/165
My usual grip is a little over 15", so I moved it in a bit for this workout. Felt pretty good - might keep the narrower grip.Bench press (incline - 45deg) 5@40/88, 2@50/110
Target: 62.25/137
Haven't done this for months, and the last couple of times were only at a 15 degree angle. Looks like time to start working those shoulders nice and heavy.Behind-the-Neck press 10@20/44, 5@30/66
Target: 48/106
Yep, definitely time to work those shoulders.Preacher curl 10@20/44, 5@30/66, 2@40/88
Target: 34.5/76
Not bad, although I would like to get past 2 reps.Reverse curl 5@20/44, 1@30/66
Target: 22.5/50
Another pass.External rotation 5@6.5/14
Target: 6.75/15
Think I'll have to try a few of these when I'm fresh. Even so, I wasn't going to get all that much heavier.Overall it looks as though shoulders are my weakness (at least according to this article). Expect to see a lot more shoulder hammering in future workouts.
Band Good Morning
Filed in : Articles
Tags : bands
These are certainly worth trying, although using bands is a little uncomfortable.
I first saw them on the Westside Dead Lift Secrets DVD, though the guys at Westside Barbell have undoubtedly been doing these for a long time.
To do them, simply anchor one end of the band with your feet and loop the other end over your head (so it sits on the back of your neck). Perform Good mornings as usual.
Resistance Band exercises
Filed in : Articles
Tags : bands
Some time ago I added a set of Iron Woody bands to my home gym setup. These afford an incredible range of exercises; both by adding variations for the 'big three' and by providing numerous movements that can be performed on their own. Many of these are often used in warmups, light feeder workouts or as high-rep finishers for primary workouts.
A few of my favourites :
TKE (Terminal Knee Extension)
Helps to strengthen the VMO. Often overlooked by powerlifters who squat with the emphasis on the hamstrings and hips. This is prehab for the knees.See: 5 More Movements for Rapid Strength Development - Dave Tate
Band good morning
I first saw these on the Westside Dead Lift Secrets DVD, though the guys at Westside Barbell have undoubtedly been doing these for a long time.To do them, simply anchor one end of the band with your feet and loop the other end over your head (so it sits on the back of your neck). Perform Good mornings as usual.
Band triceps pushdown
A great finisher or addition to a feeder workout.See: 7 More Movements for Rapid Strength Development - Dave Tate
Band pull-through
Many cable exercises could be done using bands, and this is definitely on the shortlist.Band pull-apart
See: 7 Movements for Rapid Strength Development - Dave TateNB: thinking about cheese and bacon pull-aparts really doesn't help this :)
Band curl
Hit the hamstrings from several different angles. Another one for feeder workouts or a quick warmup.See: 7 Movements for Rapid Strength Development - Dave Tate
Further readingChains and Bands (Louie Simmons)
Accommodating Resistance (Dave Tate)
Workin' on the Chain Gang (Ken O'Neill)
Home Gym Setup
Filed in : Articles
Tags : bands, grip
After coming across an article on T-nation the other day discussing 'Hardcore Home Training' I decided to have another look at my own setup.
Just to get an idea of the stuff I use (I realise it looks a little cramped, but not all of the equipment is in there at once) :
The main item is obviously the power rack. Other than that I occasionally use :
Changes (coming soon) include the relegation to eBay (or at least a dark cupboard somewhere) of the push-up stands, wrist roller, grippers and swiss ball; none of which gets a great deal of use. In their place will come an assortment of bands, dramatically increasing my potential range of exercises.
The lack of space (and money) see items such as a glute-ham machine or a reverse hyper at the bottom of a very long list. Looks like it's Romanian deadlifts and Good mornings for now.
The First Year
Filed in : Articles
Tags : diet, grip, Old-Time Strength
It's been just over a year since I first began to share my bedroom with weight plates. Over that time the act of lifting weights has gradually moved towards the status of 'healthy obsession' (although there are some who would dispute the 'healthy' part of that phrase), and shows no signs of becoming anything less.
The following is a quick look back at the major events that shaped my training :
March '04
The Marcy Pro weight bench arrived. Complete with attachments for hamstring and preacher curls, this promised to support far more weight than I'll be looking at for quite some time.If starting again, I'd probably buy a simpler bench; however at the time I bought this, the power cage was yet to be even a consideration.
My initial routine was based on a 10 week plan from a Mens Fitness magazine (it's the only time I've ever been tempted to buy one), with a few changes to suit the lack of equipment. Still, with a barbell, two dumbells and a bench, I certainly had the basics covered.
April '04
I increased my cardio with a daily dose of cycling. It was only 15 mins, but that was quite enough for me at the time.
This was the month when I first uttered 'time to buy some more weights'. Well, I only started with 50kg. I decided to switch to Olympic plates (for several reasons, the main one being the increased size of the bar) and grabbed a set - barbell and 145kg of weights.
My diet slowly improved.
The deadlift entered my routines.
Knocked up wrist roller and a chain for grip work.
May '04
Photos and video first made an appearance on this blog.Switched from a 3 day/week beginner's routine to a 4 day/week westside powerlifting routine.
Acquired a couple of Captains of Crush grippers (Trainer and #1), and moved the grip training up a notch.
Introduced both dynamic and isometric stretching to the routines.
June '04
First sampled the delights of Zercher Squats.
Power cage arrived. This is a purchase I've never regretted - the extra safety allowed me to push harder with confidence; the cage's versatility enabled me to try out a greater range of exercises. Fantastic.
One of the new exercises the cage enabled me to explore is the chin-up - and I still love them. Quick, simple and highly effective.
The cage also marked the beginnings of my squat training. Prior to that I didn't have so much as a pair of squat stands; so my leg work up to that point consisted of the usual raises and curls.
New exercises: Bradford Press, Sweeping the Floor, Box squatting, Rack Pulls and the Floor press.
Began noting weights for each exercise on blog.
July '04
Spent a gym-free week in The Netherlands. Managed to lose 3kg in the process, but put it back on with a few weeks. Illness shortly afterward made sure this was a light training month.
Dipped a toe in the waters of Olympic lifting with a go at the Hang clean. Toe in, toe straight back out.
New exercises: Zottman Curl, Incline close-grip bench press, Hang clean, Seated good morning.
August '04
New exercises: Neider press, Floor press (close grip).
Departed for a month of sun in Australia.
Next Year
Filed in : Articles
Tags : diet, goals, recovery
It seems to be the appropriate time of year for goal-setting (usually thinly veiled as New Years' Resolutions). A few of the things I'd like to improve over the next few months :
Other than those, the simple and obvious one :
Continue to get stronger!
How Close is Close?
Filed in : workouts
Tags : grip
After noticing that Kris is using a somewhat wider grip than I am for close-grip bench work (or floor work as the case may be) I had another look at the grip width used in my own lifts.Close Grip.The standard grip I use is around 28"/71cm, which is still comfortably within the allowable maximum of 32"/81cm. The close grip was somewhere around 12"/30cm, and has been pushed out to 17"/43cm. This allows the forearms to remain vertical; assuming there's no elbow flaring as in the photograph. Something to keep an eye on next week.
There seems to be quite of range of widths that people favour when doing close-grip work. In part these are determined by the grip used for a standard bench press; a lifter with a chest-width grip may consider a narrow grip to be a mere 8-10 inches (20-25cm). Someone used to a 32" grip could well consider chest-width as narrow.
When working out the ideal width, consider this quote from Rob Wagner, writing in the June 2003 issue of USA Powerlifting :
'Let me define a narrow and wide grip. In two separate studies, researchers determined narrow grip as the distance between your acromion processes (slide your hand down your trap and the bony bump you hit is the acromion). They then applied this measurement to the hand spacing (distance between index fingers) on the bar. Wide grip was two times the narrow grip distance. Both groups of researchers found that grips that were 1.65 to 2 times their narrow grip were the most effective strength wise. The way you can determine your grip is to measure the distance between your acromion processes. Now measure the distance between your index fingers when you bench. Divide the bench distance by the acromion distance and if your number is between 1.65 and 2.00 you are in an optimal position (Clemons, J. & Aaron, C, 1997; Wagner, et. al, 1992).'According to this advice my adjusted close-grip width of 17"/43cm is within the optimal range (9"/23cm between acromion processes, which gives 43/23=1.87). Unfortunately a few sets with a this new grip wasn't enough to really notice a difference; which I suspect had more than a little to do with the flaring elbows.
Introducing The Great Zottman
Filed in : workouts
Tags : grip, Old-Time Strength
George Zottman (pictured at left) was a Philadelphia strongman in the 1880s/1890s. In this photo Zottman, aged 57, still had massive forearms by any standard - measuring 16 1/2 " here. Relaxed they were still a suitably impressive 14 1/2 ".
It's fitting then that the movement he is most famous for - the one that to this day carries his name - is the Zottman Curl.
This is a dumbell bicep curl with a twist - quite literally. The weight is curled using the standard supinated (palm facing up) grip, with the wrist angled back slightly so as to make the bicep do all the heavy lifting. At the top of the curl the wrist is straightened and the hand rotated 180 degrees, before being slowly lowered to the start position. The hand is then rotated 180 degrees and the cycle begins again.
This movement succeeds in working both the biceps and forearms, and is a great way to warm up the entire arm.
An uncommon, but highly effective, movement.
Long before I had a chance to try out the Zottman Curls, today's session began with some wide-grip incline benching. This combination doesn't exactly rank high on the list of exercises I look forward to, as it focuses the attention on the upper and outer pecs whilst reducing involvement from the triceps.
Worked my way up to a double at 40kg, and that set was enough to tell me that today was not a day for breaking records. Will just have to wait a bit for that.
Followed the benching with a bit of back work in the form of wide-grip pull-ups, T-bar rows and shrugs. That combination definitely got the blood pumping.
Finally it was time for the Zottman curls, and the light weight I decided to start with (at least until happy with the technique) was still enough to get the arms nice and warm. This seems like the perfect movement for days when forearm/grip work immediately follows a bench session.
ME BENCH
Dynamic stretching
Bench press - incline, wide grip 2x5@20kg,
3@30kg,
3@35kg,
2@40kg
Pull-up - wide grip 4x5@bw+10kg
T-bar row 4x10@70kg
Shrug 4x10@80kg
Zottman curl 4x10@5kg (each side)
Total time : 87 mins
Bruce Lee's Back Injury
Filed in : Favourites
Tags : injury, recovery
Any time I'm out of action - even for a day or two - I find myself watching Bruce Lee films. Probably as it heightens the difference between my own situation and the near-perfect physical control he was well known for.
Following an email I received the other day I grew a little curious as to the nature of the back injury he sustained during his weight training. Watching any of the work he did following 'recovery' (he suffered chronic back pain for the remainder or his life) it's hard to believe he injured himself at all.
Here's what seems to have happened :
On Aug 13, 1970 Lee was performing Good Mornings with 60kg / 135lb - his bodyweight at the time - and was completing his first set of 8 (he usually did 2 sets) without sufficiently warming up when he heard a loud popping sound, and dropped the weighted bar. For several days he tried heat treatments and massage, until the steadily increasing pain forced him to seek medical advice.
He had severely damaged a 4th sacral nerve (diagram of spinal nerve locations), and it was unlikely that he would ever be able to kick again; in fact walking unaided was in doubt. He was forced to rest, and for the next six months he spent most of his time either lying or sitting up reading from his extensive library. During this time he also designed a bed which would afford him greater comfort in his injured state.
Eventually he resumed teaching and training, not because he was fully healed, but simply as he felt he had given himself enough time and was unable to refrain from his active life any longer. He would suffer chronic back pain for the remainder of his life, and began taking marijuana as this helped numb the pain. In his films from this point on he used a stunt double for somersaults (seen in both Fist of Fury and Enter the Dragon).
Thoughts on this :
Reading about this injury actually makes me want to incorporate more low back work into my own training routine, and certainly doesn't dissuade me from using Good Mornings to their fullest extent. As with any exercise, Good Mornings are only dangerous if performed incorrectly (which may be due to tiredness or a brief loss of concentration, as much as poor technique); although there is a little more at stake than with other exercises such as a Barbell Curl.
NB : I am well aware that he is not performing Good Mornings in the above photograph.
Putting Newspapers to Good Use
Filed in : Articles
Tags : grip
Recently I came across mention of a simple exercise designed to help increase grip strength in the hands. The only thing needed was a newspaper, so I popped out and grabbed The Guardian (I may as well get my money's worth by buying a paper worth reading, before destroying it). The exercise is as follows :
After a few pages I thought I must have been doing something wrong, as it seemed ridulously easy. After a while I realised that it was becoming increasingly difficult, and more challenging than it had sounded.
By the last page I was in no doubt whatsoever that this was a lot more of a workout than it had sounded. I look forward to the weekend papers, which these days put even the Encyclopaedia Britannica to shame.
what we're saying
how to
Bending (Nails, Horseshoes)
Easily one of the most rewarding ways to train.
Clubs & Maces
A great way to get a top workout in, without wasting time.
Grippers
I love training with grippers. Beautiful things.
Kettlebells
Fantastic.
Ropes (Climbing/Dragging, Battling Ropes)
Have you got what it takes?
Sandbags
If you're ready to take your conditioning workouts up a notch, grab one of these.
Suspension Training
Perfect for outdoor sessions.
images of strength
Want to see (and learn) more Feats of Strength like this? Dive in.
popular articles
Welcome. Here you’ll find everything that grunts, groans and ticks in the world of strength training. To give you an idea, here are just a handful of this site's most popular articles :
- DIY: How to Build an Olympic Weightlifting Platform [Kat 'The Mighty Kat' Ricker]
Beautiful. - Building A Neck Of Steel [Mike 'The Machine' Bruce]
So you want a strong neck? It's actually quite simple. - Straight to the Grip Contest (part II, III, IV, V and VI) [Jedd 'Napalm' Johnson] Getting ready for your first grip contest? Here's what to expect.
A Little Yoke Work : 10 Exercises for a Bigger Neck [Scott Bird]
Traps maketh the man.- 29 Things to do with a Barbell in the Corner [Jason Kirby]
This is absolutely superb. - Get Mental! The Psychology of Strength [Josh Hewett]
The thinking side is half the challenge. - Small Victories [Josh Hanagarne]
Improve what you can improve, every day.
If you enjoyed these, check out the complete 'Best Of Straight to the Bar' list. Fantastic.
recommended
It'll come as no surprise that we've reviewed many, many products over the years. Everything from books, magazines and DVDs to racks, benches and complete home gyms.
To give you an idea :
- You Need More Drugs
- Isopure Protein Powder - My Review
- Hercules for a Day
- CRUSH DVD Review!
- A Critical Analysis: Reaction Ball
- Mizuno Wave Enigma Running Shoes Review
- Review : StrongerGrip Loadable Blob
NB : if you'd like to review a product for Straight to the Bar, I'd love to hear from you. It's fantastic to see how other people put things to the test.
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Bar is very much an interactive website. In addition to the
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the team
There are some superb writers here, looking at the world of strength training from a number of angles. The regulars :
- Scott Bird (@scottbird)
Writer and Fitness enthusiast
NB : It's a big team - full list here.
In addition, articles are submitted from across the globe. Got a piece you'd like to share? Let us know.
elsewhere
In addition to the articles on this site are a number I've written elsewhere. Including :
- Paleo Diet : Increased Mental Clarity
- The Art of Working Out Alone
- The Ultimate Guide to Freezing Food (part II)
- Rock the Kitchen: Plan for Diet Success
- 10 Challenging Bodyweight Exercises
- Buying Your First Kettlebell
- Switching to Biphasic Sleeping? Start here.
reading
Want more? Try these :
If you're new to the world of nail bending, this is the perfect book to get. It'll show you the exact techniques you'll need to get started right away. Written by world-class bender Jedd Johnson.
The Diesel Crew's Card Tearing eBook
This is a fantastic book. If you've ever considered learning this incredible strength feat, the Card Tearing eBook is the perfect place to start. Love it.
If you ever wake up with that 'just run over by a truck' feeling, you need a copy of Tim Hull's Functional Correction Manual. Not only will it help you to locate and repair the problem, it'll help prevent it happening in the future.
When it comes to body transformation - whether that's an increase in strength, packing on a bit of muscle or losing a bit of excess fat - this is the perfect place to start. Dr Berardi's Precision Nutrition.
This is a fantastic book. As Josh explains, it superbly shows what's going on while you train. Love it.
101 Fitness Myths [Kindle Edition]
A superb combination of fitness mythbusting and no-nonsense advice. If you're not quite sure where to start, grab this.
The Art of Expressing the Human Body
If you've ever watched a Bruce Lee film and marveled at his strength, speed, agility, endurance, flexibility or muscularity, this book should take pride of place in your collection. Unlike many other writings covering everything from Lee's training methods to nutrition, this book is based not on the recollections of people around him; but on Lee's own notes. Brilliant.
And if you're a strength coach or personal trainer, check out the books Derek found invaluable when setting up his (commercial) gym. Fantastic place.
Over to you. What are you reading right now?
technique
Welcome.
If you’ve just joined us, I’d highly recommend checking out the ‘Start Here’ page - which takes a thorough look at what this site’s all about. However, if you’re more the ‘dive right in, read the manual later’ type, you may wish to check out the articles I’ve highlighted below. Just a few personal favourites.
Straight to the Bar copyright ©2004-2012 | Scott Andrew Bird
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