The Complete Archives : featured
From the Archives : Is Your Shoulder Complete?
posted by Scott Andrew Bird
Filed in : From the archives
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Is Your Shoulder Complete?
Dominic Andriacchi
Picture this scene: you're in your favorite gym getting ready to work out. Your favorite tunes are playing, you've broken a sweat during your warm-up, and now you start pumping out reps of your first set of military press. Half-way through, you lose some control of the weights, and feel pain in your right shoulder. Making the right decision, you play it safe by not doing any exercises involving your shoulder. Days later, the pain still hasn't subsided. You see your doctor, and he informs you of a partial rotator cuff tear. You're out of commission for at least a few more weeks, if not longer.
From the Archives : DIY Hanging Handles
posted by Scott Andrew Bird
Filed in : From the archives
Tags : DIY
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DIY Hanging Handles
Kat 'The Mighty Kat' Ricker
For the gym that has everything, and for the space that has nothing, a tool that gives great bang for the buck and takes up modest space: handles on chains, staple equipment for me.
From the Archives : The Investments
posted by Scott Andrew Bird
Filed in : From the archives
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The Investments (part II,III,IV,V and VI)
'Unbreakable' Adam T Glass
This is part I of The Investments series for Straight to the Bar. These are what I label critical lifts, important drills and essential exercises. These are exercises I use regularly, and I believe you should as well. I am not selecting any particular sport or activity, because this series will use targeted movements that will be beneficial to everyone regardless of their fitness pursuits.
From the Archives : Building a Neck of Steel
posted by Scott Andrew Bird
Filed in : From the archives
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Building a Neck of Steel
Mike Bruce
Have you ever seen how many muscleheads have HUGE bodies but little tiny pencil necks? I don't quite understand this but to each his own. The neck is one of the most neglected body parts, but one of the most important. A strong neck can tell you a lot about a person. If you are covered up in a jacket you can conceal your body and make people wonder how big you are. But with a big, thick, muscular neck there is nothing left to the imagination as to whether you are built or not. Even in a turtleneck you can't hide a muscular neck.
Blast from the Past : Kettlebell Training
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : grip, juggling, kettlebells
This week - Kettlebell Training.
I got my first kettlebell in June 2006, and have explored a number of weird and wonderful ways to put it to use. We've also seen a huge variety on Straight to the Bar, and here are a few of my favourites :
Book Review: Strength Training Anatomy, 2nd Edition
posted by Josh Hanagarne
Filed in : Reviews
Tags : books
While stranded in a small town, one of the locals mentions something about the weather. Murray embarks on a lengthy, scientific speech about cold and hot fronts, longitudes and latitudes, et cetera. When he finishes the lecture, he says:
"Now, did you really want to talk about the weather, or were you just making chitchat?"
I thought I wanted to learn about anatomy - I was just making chitchat.
Anyone who lifts weights or works out or ages will eventually get injured. It might be a small tweak in your neck or a fractured femur. Some day, something will happen that will set you back in your training. It may not even be your fault when it happens. Our bodies are vulnerable - getting hurt is sometimes the cost of being alive.
One way to prevent injuries or recover from them is to study some anatomy. You know how to do a dumbbell curl. But do you actually know what is happening in your body when you perform the curl? I mean, do you really know? Would Socrates examine you and say that you know or would he start questioning you your knowledge?
Frederic Delavier doesn't make chitchat in Strength Training Anatomy
Back to that curl. In Strength Training Anatomy, Delavier demonstrates that the following muscles and mechanisms are involved in the curl...
- Flexor carpi ulnaris
- Flexor carpi radialis
- Brachialis
- Triceps brachii, long head
- Anterior deltoid
- Clavicular head
- Brachioradialis
- Extensor carpi radialis longus
- Anconeus
Turns out that when I said "I want to learn some anatomy", I was making chitchat.
It might sound daunting, but here is the good news:
The Book is 99% Pictures! Hooray!
The stereotype is that picture books are for dummies and babies. Not so. I am not a master of visualizing complex medical terminologies on the fly and I don't feel bad about it.
Off the top of your head, maybe you can't think of just how to ensure that your clavicular head doesn't screw up your curls. I certainly can't. We don't have to.
Blast from the Past : DIY Equipment II
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : DIY
This week - DIY Equipment II.
Long-term readers of Straight to the Bar will appreciate just how much I love building training equipment.
We've seen a number of new items since last year's roundup, and here are just a few of my favourites :
10 Tips to Turn Your Fridge into a Salad Bar & Deli
posted by Rachel Albert-Matesz
Filed in : Diet and Nutrition
Tags : bands, diet, paleo, recovery
Shop ahead
To eat produce-dominated meals three times a day, you must purchase copious quantities of vegetables and fruits. You'll want to fill every nook and cranny with fresh produce, and restock as your supply dwindles. If your refrigerator is amply stocked with fresh foods, you're more apt to eat them than processed foods.Chop ahead
Wash, dry, and chop an assortment of colorful vegetables for steaming, stir frying, simmering, sauteing, parboiling, or tossing into salads. Don't chop every vegetable in the house, just enough for three or four days, then repeat.Quit canning...but use jars
Canning calls for excessive salt and leads to significant nutrient losses. But don't toss those jars--they're perfect for storing chopped raw or parboiled vegetables, salad dressings, sauces, marinades, raw or toasted nuts, seeds, shredded coconut, melon or pineapple cubes, broth and stock in the fridge, and for shelving dried herbs, spices, fruits, vegetables, and baking supplies.
SIDE BAR: What's so great about glass jars? (1) They're non-toxic and won't off-gas chemicals or leach carcinogenic phthalates (plasticizers) and xenoestrogens into your food; (2) won't retain residual flavors or odors from previously stored foods; (3) are easy to line up in the refrigerator and pantry; (4) allow you to see what's inside at a glance; (5) grab your attention, inviting you to eat more colorful foods, particularly produce prepped ahead (6) are inexpensive, durable, and (7) an ecological alternative to plastic.Label, label, label
Attach small squares of paper with rubber bands or use masking tape and indelible markers to note contents and date perishable items so you don't keep foods around past their prime.Spin-off
Make salads a daily do. Rinse greens in a bowl, drain, whirl dry in a salad spinner, then stash the container on the top shelf of the fridge. (Place a cotton placemat or dish towel underneath to absorb moisture if your spinner has openings on the bottom.) For a split second salad, slice or tear lettuce leaves unless the leaves are small. Top with colorful raw, roasted, grilled, parboiled, or steamed vegetables, garnish or dress, and serve. For one-dish dining, add sliced, diced, or flaked fish, poultry, or meat.
Bacon, Eggs & Greens.- Eat food. That is real food.
- Eat nothing that your grandmother wouldn't recognize as food.
- Eat nothing with more than 5 ingredients
- Eat less grains, more vegetables and fruit and if we choose to eat meat think of it as a condiment.
- Grains tend to cause spikes in insulin levels which means you will want to eat in order to restabilize insulin, and the choices you make while tryng to restabilize may set the domino effect along even further.
- Vegetables tend to contain many more vitamins and nutrients than than grains. Whatever you eat will contribute to filling you up. If you eat a big helping of grains then you will not likely be eating as many vitamin-rich vegetables or tissue building and tissue repairing proteins.
- Fish oil: I consider fish oil and protein powder to be a food, not a supplement. The thing with fish oil is that they are not all created equal. Most fish oils, even those readily available at health food stores, are not pure enough to take in the kinds of doses that are deemed most beneficial. High quality pharmaceutical grade fish oils are usually tested batch-by-batch for purity. The oils are usually taken from smaller species of fish which do not tend to bioaccumulate as many toxins. Therefore the potency can be greater without compromising the consumer by exposure to mercury, etc. Fish oils are believed to function as an anti-inflammatory (thereby contributing to heart health, joint health and more), and also may contribute to brain development, eye health, hormonal balance, mood and more.
- Protein shakes: if you are trying to put on muscle mass or maintain a high level of lean muscle mass and recover from intense training it will simply be too difficult to eat real "meals" frequently enough. This is where shakes and protein supplements come in. Many nutritionists dismiss protein powders but if you look at the methods of successful strength athletes you will see that many if not most of them use some kind of protein supplementation.
- Greg Everett's excellent book, "Olympic Weightlifting
- a good video camera
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.
- 'I like to focus on the highest quality food first and foremost. So if I eat chicken, it's free range...'
- 'just like weight trainers periodize their training, I do similar things with food. I dont always do the same thing ... I might be vegetarian for 10 days then have 2 or 3 days of throwing meat into the mix.'
- 'I shop primarily straight from the farmer in the case of eggs, chicken and bison, otherwise organic & farmers markets.'
- 'I also throw the calories all over the map. High calorie days, low cal days, cleansing (zero cal days).'
- 'I also stagger weeks of high / low cals based on my training. Heavy training = high cals, then a week off = low cals.'
- 'ahh, beverages - great question. Distilled water primarily. I drink tween 6 and 8 litres a day ... plus green tea and red wine - but only the best. Life is too short for bad wine. Same for cheap beer.'
- 'low fat is BS. We need fat. Low fat simply means high carb and processed through the roof.'
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.- 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).
- 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.
- 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!)
- Firstly, a bit of background. What is your name (and nickname), and where did you grow up?
My name is Chris Rider. I grew up in a small town located outside of York Pennsylvania, about 45 minutes from the famed York Barbell Company of Bob Hoffman.
- How did you get started as a performing Strongman?
In the fall of 2006 a friend of mine had seen a fellow on television tear a phone book in half. Knowing that I was a lifter and had a high level of general strength, he had asked me if I could do it. I told him I didn't know, I never tried it. With that I grabbed a phone book and tore it in two on the first attempt. Wondering if it was a fluke, I grabbed a second, this time much thicker book, and tore that one as well.
I continued with tearing phone books, and began to wonder what else I was capable of. The next feat of strength I tried was to tear a full deck of playing cards in half. Again, I was successful on the first attempt. Then came the bending of a 60 penny nail, tearing a license plate, bending a horseshoe, breaking a baseball bat, etc., all successful on the first attempts.
I began to seriously wonder what I had tapped into. My friends and family were wondering the same thing too. I began to research the great performing strongmen of the past and the feats they demonstrated. I had come across two relatively small fellows on the Internet who were doing things that were just incredible sounding. They are a pair of modern day performing strongmen, A Mentor and his Protege - Dennis Rogers and Pat Povilaitis. This was the stuff I was looking for, instruction offered by a Grand Master in his field. I began to train with the materials offered by Dennis and my list of accomplishments continued to grow.
I attended the 2007 A.O.B.S. reunion in June of that year, after only seriously training as an oldetime strongman for 3 months. I had completed some very notable feats and thought it would be wise to go show the top guys that I wasn't just a keyboard warrior, that my claims were on the level. I did just that, after the festivities were over I ended up bending, breaking, ripping, and tearing all sorts of things in the hallway out side of the reception room until around 3 AM. It was my first real taste of performing in front of people I didn't know, and it was in front of many of the best in the business. I've been hooked on performing feats of strength since.
- Which accomplishment (sporting or otherwise) are you most proud of?
That is a hard one. I guess the one sporting accomplishment that really puts things in perspective is after being diagnosed with multiple severely herniated and degenerative disks in my spine, and being told I would not be able to lift weights again, I worked my way up to completing a set of four with 315 in the stiff leg, full range good morning exercise. This was done after refusing surgery and pursuing healing through natural means coupled with proper training.
It just goes to show that things thought impossible can be achieved with the proper mind set and dedicated training.
- What are your goals for the next year or so? The next 10 years?
I just completed the certification process for the IronMind Red Nail. For a short term goal, I am now working towards becoming certified in closing the Captains of Crush # 3 gripper.
My long term goal is to consistently become stronger than I am. I am also looking forward to a long career as a professional performing strongman.
- What changes in the world of Old-Time Strongman have you seen over the
past couple of years? What would you like to see?I am still relatively new, but I have seen more interest arising in the traditional feats. I would like to see interest continue to rise and catch on mainstream.
- 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.
- Aberdeen Highland Games
Next meeting : 5 July 2008
Location : Aberdeen, NSW - Beechworth Celtic Festival
Next meeting : November 2008
Location : Beechworth, Victoria - Combined Scottish Societies (NSW) Highland Gathering
Next meeting : 2 November 2008
Location : Sydney, NSW - Maryborough Highland Gathering
Next meeting : January 1, 2009
Location : Maryborough, Victoria - Fred Logan New Year’s Day Scottish Gathering
Next meeting : Jan 1, 2009
Location : Nambour, Queensland - Berwick Highland Games
Next meeting : February 2009
Location : Berwick, Victoria, Australia - 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. - Increased grip strength.Attitude. You don't half-ass anything when you're using a bar you can barely hold onto.
- Kinetic Linkage. Possibly the most overlooked element of any strength feat is the linkage between the muscles that are used in completing a given movement. If you plan on doing anything with the fat bar, you had better be gripping it with all your might unless you want to be pinned underneath it. By gripping the bar with extreme force your muscles will experience "irradiation" which is a fancy way of saying your forearm, bicep, tricep, deltoid, will activate (for most people their entire body will tense up, and this is a key element to strength training. Try to make a white-knuckle grip without tightening up the rest of your arm.
- Preventing Leakage: This could go with the previous point of irradiation, but the point is that by gripping the bar harder your body will have no break in your kinetic chain. By keeping your shoulder into its socket (packing your shoulder) during an overhead press, you prevent leakages and allow the stronger muscles to dictate the movement. Your tight grip will make this easier. Try shrugging your shoulders as high as you can before your next overhead press and you will see that your strength is nonexistent.
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.
- 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"
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.
- 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
Blast from the Past : Suspension Training
posted by Scott Andrew Bird
Filed in : Blast from the Past
This week - Suspension Training.
As I mentioned yesterday, I love incorporating suspension training into my bodyweight workouts - particularly when travelling. Just hook it up and go.
Here's a sample of the many varieties of suspension work we've looked at over the years :
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.
Nutrition Tips for Jocks, Gym Rats, and Health Freaks
posted by Al Heinemann
Filed in : Diet and Nutrition
Tags : diet, recovery, supplements
I am not a certified nutritionist. Of course most nutritionists advocate the food pyramid and other absurdities so this may not be a strike against me. The more lay-research I do into nutrition and physical performance and health the more I see vast differences between what the laboratory informed "experts" generally recommend and what those in the trenches practice. For an entertaining and insightful look into the ideology of food guidelines and dietary fads I would recommend hunting down Michael Pollan's The Omnivore's Dilemma
Before laying out my haphazard collection of dietary tips I will set out a little scheme as dreamed up by Pollan. I am going from memory here but Pollan sets out the following guideposts, lovely in their simplicity:
I know I don't have them exactly right but you get the idea. Simple. My quinoa salad from last night breaks rule #3 but I don't think it applies to homemade food. You get the point. Strikes me as reasonable and not too hard to live by.
Here is my less-lovely list along with short explanations:
Eat less grains. That does not mean to eat no carbs. Try and get your carbs from primarily vegetable and secondarily fruit sources. Think of approaching grains as a condiment. And when you do eat grains try and eat whole grains such as quinoa, amaranth and the like.
Why eat vegetables instead of grains?
All fats are not created equal. You must consume healthy fats for your well-being. Much of your brain is lined with fats. Fats promote hormonal communication. So eat avocados, olive oil and flax oil.
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:
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.
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?
Blast from the Past : Squat Variations
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : Old-Time Strength
This week - Squat Variations.
Looking for a way to switch up your leg workouts - while still keeping them focused on all the beauty that is the squat? Here are just a few of the squat variations we've looked at over the years :
Blast from the Past : Recovery Methods
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bands, recovery
This week - Recovery Methods.
If Bill's post on Contrast Baths got you thinking about your recovery work, you're not alone. Here are just a few of the other recovery techniques we've looked at over the years :
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.
Blast from the Past : Sledgehammer Training
posted by Scott Andrew Bird
Filed in : Blast from the Past
This week - Sledgehammer Training.
I love doing all kinds of levering work, and one of my favourite tools is the humble sledgehammer. Here are just a few of the ways we've seen sledgehammer training performed over the years :
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.
Blast from the Past : The Forgotten Lifts II
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : Old-Time Strength
This week - The Forgotten Lifts II.
I've been getting some great feedback following the first installment of The Forgotten Lifts, with most people seeking a few more. Keep your training alive with a few of these :
Today's Twitterchat on Food
posted by Scott Andrew Bird
Filed in : Diet and Nutrition
Tags : diet, twitterchats
Overall it was a great discussion. For details of the next one (and info on how you can join in), head over to the Twitterchats page. See you there.
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.
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.
Blast from the Past : Dip Variations
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bands, DIY
This week - Dip Variations.
When it comes to bodyweight training, dips are a staple (throw in a few sets after your presses and you'll understand why).
Here are just a few of my favourite variations of this wonderful exercise :
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.
Blast from the Past : Incredible World Records
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : grip, Old-Time Strength
This week - Incredible World Records.
For as long as I can remember I've been interested in the many ways in which people push themselves to the limit - run the fastest, lift the most weight and generally hold on longer than anyone else.
Here are just a few of the incredible world records we've seen set - and broken - over the years :
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.
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.
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.
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
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!
Blast from the Past : Might As Well Jump
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bands, DIY, kettlebells, parkour
This week - Might As Well Jump.
Whether you enjoy a solid dose of bodyweight training, swinging a kettlebell or shifting some serious iron there's a jump variation just waiting for you. Never really thought about jumping? Here are a few ideas you might like to consider :
Making Changes : Winning the Gateway Classic
posted by Matt Potak
Filed in : featured
Tags : conditioning, diet
The Gameplan
I started to write up a game plan and at the top of my list was CONDITIONING. Coming in more ripped than I could imagine. I knew by doing this my off season was going to have to change and I couldn't get as heavy as I was normally. Instead I stayed within ten pounds of my contest weight all winter. For dieting I stuck with my usual carb cycling program and my training program changed from a heavy DC routine to more Milos Sarcev's training. Why I made the change to Milos training? I always remember hearing that when pro bodybuilders need to improve conditioning levels, they go to one place. Milos Sarcev's gym.
I remember watching a video of Milos training a large group of bodybuilders. They were all lifting really slow and the weights were very light. I noticed that all of these guys had world class physiques ("Silvio Samuel":http://www.silviosamuel.com/, "Johnie J":http://www.jojfitness.com/). After watching the video I noticed that Milos stressed the importance of time under tension, and using slow-controlled movements to drive more blood to the muscle, it was very intriguing. I decided to make the switch and see for myself if the program would create good results. I focused more on doing drop sets and tri sets to keep the time under tension high, as well as my heart rate. With Milo's training I was able to train more frequently because the routine wasn't as demanding on my CNS.
During my first Milos training routine I did Legs. I did a Tri set of Squats to Leg Ext to Leg press each was 12 slow reps each with very light weight. After the first initial set I thought to myself "_It's harder than it looks_." The slow reps were a huge shock to my system. For years of training I never did slow reps. I always thought in order to build muscle you had to lift heavy and fast. I would always look at videos of "Ronnie Coleman":http://www.bigroncoleman.com/, "Jay Cutler":http://www.jaycutler.com/, and "Dexter Jackson":http://www.dexterjacksonshredded.com/ (They lifted fast and heavy). After a few weeks of Milo's training I had to cut back on cardio, because my bodyfat levels were lower than normal. With Milo's system my heart rate was always high during my weight training workouts. Consistently going from exercise to exercise was great for my cardio and it became good enough. Here's an example of how I used Milos training for legs;
Leg Day:
Quads (4 total sets supersetted)
* Leg Ext 1 set of 15 (slow controlled)
* Squat 1 set of 12 (slow controlled)
* Hack Squat 1 set of 12 (slow controlled)
Hams
(4 total sets supersetted)
* SLDL 1 set of 15 (slow controlled)
* Leg curls 1 set of 12 (slow controlled)
* seated Leg Curls 1 set of 12 (slow controlled)
Note
* Just pick 3-4 exercises per muscle group and superset them.
* Use anywere from 8-20reps.
* I would recommend starting with 3 sets then work up to 4.
* Keep the reps slow and controlled, but proceed with caution!
* Stretch the muscle you worked after the sets are complete.
Blast from the Past : Indoor Climbing
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : DIY
This week - Indoor Climbing.
Ever thought about building your own indoor climbing wall? Here are a few ideas you might like to consider :
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:
Blast from the Past : Burpee Variations
posted by Scott Andrew Bird
Filed in : Blast from the Past
This week - Burpee Variations.
The burpee is the answer to many 'if you could only do one exercise...' lines of questioning - and with good reason. It's a beast of an exercise.
Of course, there are several variations on the humble burpee, including :
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.
Blast from the Past : Sandbag Training
posted by Scott Andrew Bird
Filed in : Blast from the Past
This week - Sandbag Training.
I love sandbag workouts, and over the years we've looked at a number of aspects to this wonderful form of training. Here are just a few of my personal favourites :
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.
Blast from the Past : Kettlebells
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bending, grip, juggling, kettlebells, Old-Time Strength
This week - Kettlebells.
Over the years we've looked at kettlebell training from a number of angles - what kettlebells are (and where to get them), a range of exercises (both common and somewhat unusual), technique and injury prevention. Here are just a few of my personal favourites :
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!
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."
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!
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!
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 :
Weight Training : Starting Out - What to Expect
posted by Jackie Burgmann (Girlwithnoname)
Filed in : Articles
Tags : routine
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].
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.
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!
Blast from the Past : Teeth, Hair, Ears and Elbows
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bending, Old-Time Strength
This week - Teeth, Hair, Ears and Elbows.
Lifting heavy objects isn't limited to the arms and hands. Here are a number of Strongmen putting other body parts to incredible use :
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:
Getting to Know : Chris Rider
posted by Scott Andrew Bird
Filed in : interviews
Tags : bending, diet, grip, Old-Time Strength, recovery, tearing
How To Make an Adjustable Slosh Pipe
posted by Joe Hashey
Filed in : DIY
Tags : equipment
However, the problem was that the slosh pipe was always a constant weight. Whether the pipe was ½ or ¾ full of water I could not change the weight based on the athlete's abilities. Also, I try to get the most out of my limited gym space, so I did not want two or three large pipes taking up too much room. I read the slosh pipe article on T-nation, and set out to make my own with one simple variation to make it adjustable.
8 ft of 4 in PVC (could be 7 ft, could be 6" around, your choice. Also, they usually come in 10 ft lengths, but Home Depot or Lowes will cut them for you free)
PVC Glue
1 - 4 in PVC Cap
1 - 4 in PVC Coupling
1 - 4 in PVC Plug
1 - 4 in Clean out (looks like a coupling, but one side is threaded to screw the plug in)
Thread Tape (prevents the cap from leaking)
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:
Blast from the Past : Tricking
posted by Scott Andrew Bird
Filed in : Blast from the Past
This week - Tricking.
Tricking is a fairly young sport, combining various elements of martial arts and gymnastics. Here's a look at this amazing activity :
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.Blast from the Past : Handbalancing
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : TGIF
This week - Handbalancing.
If the Morning Glory video got you in the mood for a bit of handbalancing action, you'll love this. Here are this site's highlights from the world of handbalancing :
Overhand Card Tearing, Bikes Cut the Correct Way
posted by 'Unbreakable' Adam Glass
Filed in : Articles
Tags : grip, Old-Time Strength, tearing
The Technique :
Elvis Mokko
posted by Scott Andrew Bird
Filed in : feats
The incredible Elvis Mokko. Brilliant.
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.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.
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.
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".
Blast from the Past : Olympic Lifting
posted by Scott Andrew Bird
Filed in : Blast from the Past
This week - Olympic Lifting.
There's something inherently satisfying about Olympic Lifting. Perhaps it's the fact that you get to explosively move a lot of weight; or the incredible payoff from a bit of fine-tuning of technique. Here's a brief look at just some of the many Olympic Lifting articles and videos we've noted over the years :
Blast from the Past : Sleep
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : recovery
This week - Sleep.
Sleep is easily the most widely used recovery technique available. A good dose of shut-eye can heal many gym excesses (especially the light days which suddenly transform into 'time to break a few PRs' sessions). Here's a brief look at just some of the sleep-related articles and experiments we've noted (and tried) over the years :
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.
Blast from the Past : Clubs
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : DIY
This week - Clubs.
I love all kinds of leverage training, and clubs are never far from my hand. Here's a brief look at just some of the club-training goodness we've noted over the years :
Mighty Joe's Training Tips : Finger Pressure
posted by Scott Andrew Bird
Filed in : video
Mighty Joe Musselwhite has put together a brilliant series of arm-wrestling tip videos, beginning with this one - Finger Pressure. Good stuff.
Blast from the Past : DIY Training Equipment
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : DIY, Old-Time Strength, thick bar
This week - DIY Training Equipment.
I love building all kinds of training equipment (and things in general, for that matter). Here's a brief look at just some of the DIY gym gear we've noted over the years :
Power Rig for Weightlifting
posted by Scott Andrew Bird
Filed in : video
Tags : DIY, recovery
Kat knocks up a DIY rack for JS&R. Nice one.
Blast from the Past : Bands
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bands
This week - Bands.
I love training with resistance bands. They're the ultimate combination of a versatile training tool and a way of modifying existing exercises. Superb.
To highlight the beauty of the humble band, here are a few nuggets from the archives :
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.
Blast from the Past : Partials
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : grip, partial
This week - Partials.
Partials are great things. Performing lifts through only part of the usual range of motion can yield tremendous benefits; enabling you to work with heavier weights, enjoy a greater grip element and focus on weaknesses in your technique.
To highlight the beauty of the partial, here are a few gems from the archives :
Speed Switch for Kettlebell Snatches
posted by Scott Andrew Bird
Filed in : video
Dave Whitley explains how to quickly switch from one hand to the other whilst performing high-rep kettlebell snatches (such as in the SSST). Great video.
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 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.
Blast from the Past : Feats of Strength
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : grip, Old-Time Strength
This week - Feats of Strength.
For as long as I can remember, I've been fascinated by the old-time feats of strength. Blowing up a water bottle, holding back runaway horses and lifting enormous weights with a single finger. If you share this passion, take a look at these :
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.
DIY Pinch Trainer/Wrist Developer
posted by Scott Andrew Bird
Filed in : DIY
Tags : DIY, grip
The Relationship Between Size and Strength, Part 1
posted by Scott Andrew Bird
Filed in : Articles
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.
Blast from the Past : The Forgotten Lifts
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : Old-Time Strength
This week - The Forgotten Lifts.
There are several lifts which are rarely seen these days in commercial gyms; yet are ideal in a number of ways. If you're ready to expand your routines a little, take a look at these :
Blast from the Past : Short Steel Bending
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : bending, Old-Time Strength
This week - Short Steel Bending.
I love bending nails, spikes, and many other small objects from the hardware store. If you share this strange obsession, take a look at these :
Incorporating the “Big Three” into Sports Training (part II)
posted by Scott Andrew Bird
Filed in : Articles
Blast from the Past : Bodyweight Training
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : DIY
This week - Bodyweight Training.
I love mixing a bit of bodyweight training into my routines; especially when travelling. If you share this passion, take a look at these :
Concurrent Strategies in Strength Training
posted by Scott Andrew Bird
Filed in : Articles
Instructional Video Competition
posted by Scott Andrew Bird
Filed in : competitions
What to do
Grab a video camera, and record yourself (or a friend) demonstrating a fitness-related training technique. This can be anything at all - show people how to perform a deadlift on blocks, how to execute the perfect Kong Vault or how to do a Goblet Squat with a kettlebell. Anything you like.
Upload the video to YouTube* and leave a comment here telling us where it is.
* I picked YouTube simply as it's the first video-sharing site most people think of. If you don't already have an account here, it's quick and painless (not to mention free) to set one up.
Deadline
The competition begins immediately, and will run up until the end of August (if you're a last minute kinda guy/gal, that's midnight GMT on Aug 31, 2008).
UPDATE : I've received a number of emails asking if this can be extended a little. The competition will now run until Sep 30, 2008.
You choose the winner
At the end of September, we'll list all the entries - together with the number of views they've received. You'll be asked to nominate your favourite; simply by leaving a comment.
Blast from the Past : DIY Grip Tools
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : DIY, grip
This week - DIY Grip Tools.
I love grip training, and building my own gym equipment; so a combination is perfect. If you share these strange obsessions, take a look at these :
Blast from the Past : Parkour
posted by Scott Andrew Bird
Filed in : Blast from the Past
Tags : parkour
This week - Parkour.
One of the clearest demonstrations of physical prowess comes in the form of Parkour, or Free Running. Whether you're trying it out for the first time or are a seasoned professional, you're sure to get something out of these :
Your First Meet III
posted by Scott Andrew Bird
Filed in :
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.
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...
The Benefits of a Light Kettlebell (Lander Sports Kettlebell review)
posted by Scott Andrew Bird
Filed in : Reviews
Tags : grip, recovery
Yesterday, however, I received a package from Lander Sports which may change all that - a 4kg kettlebell.
Now before you say 'that's far too light to do anything with', let me explain. There are actually a number of reasons you'd want a light kettlebell in your arsenal. What's more, this isn't replacing any of the other bells. It'll get used in different ways. For example :
Grip training
When I pulled the 'bell out of the box, I immediately began to think of the many ways to use this as a grip tool. Essentially it's an iron ball with a handle; perfect for gripping (as you'd hold a tennis ball) and suspending weight from. A short section of chain or rope is quickly fed through the handle; attached to the weight of your choice. Love it.
NB : this particular 'bell is vinyl coated (looks great, challenging for grip work), so chalk doesn't help a great deal. Additionally, it's the perfect size for this sort of work (for me, that is).
Throwing / Putting
As part of an outdoor session, try throwing or putting it across the yard. Once again, it's a great size for doing this; and at that weight it won't exactly destroy your lawn.
Demonstrations
A kettlebell of this size is about as far from threatening as you can get (I'm sure I heard someone say 'oh, how cute' when I pulled it out of the box). Perfect for demonstrations.
If you've ever tried to get someone to try a kettlebell for the first time, you know what it's like. Show them a couple of simple exercises with a modest 'bell, and they're keen to have a go. Hand it to them, and suddenly it's far too heavy.
Instead, demonstrate with an incredibly light 'bell such as this. Hand it over, and watch their face light up as they realise they can actually do it. It's then much easier to move up to more reasonable weights.
Light high-rep work (for warm-ups)
When it comes to high-rep kettlebell work (for warm-ups, or light recovery sessions), there are only a few exercises I actually use. Two of my favourites (both suggested by Adam, incidentally - greatly appreciated) are the Halo and the continuous Turkish Get-up.
The Halo is a great way of loosening up the shoulders prior to a bench session. On a cold day (remember, it's Winter here), a light kettlebell is a perfect start.
The second exercise is a continuous version of the TGU. Rather than 2 or 3 reps with a fairly heavy 'bell, try a solid 5, 10 or 20min session with a light 'bell. Non-stop.
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.
Highland Games in Australia
posted by Scott Andrew Bird
Filed in :
Four Steps for Reducing Your Triglycerides
posted by Parth Shah
Filed in : Diet and Nutrition
Tags : diet, supplements
But then I saw it. I saw an "l" meaning low. What was this? I looked at the number 39, then googled TRIG and came across triglycerides. I did not know what these were at the time, but I could tell that 39 was a good number for your TRIG's to be at.
Then I opened up my father's blood test. He had a few things that were high including cholesterol. Right underneath the cholesterol figures was his TRIG number: 416. The range given beside that number was 50-200, meaning that my fathers TRIG levels were twice as high as average!
When we talked to the doctor, the doctor said that my father had nothing to worry about. But, you know what, I don't trust doctors. Doctors today wait for a problem to happen before giving you a solution. And even that solution is a band aid solution such as increased medication. I don't want my dad to be taking any sort of medication ten years from now.
I did not know what triglycerides were exactly and what health risks they posed to you if they were high. So I decided to go and do my own research.
What are Triglycerides?
Triglycerides are the chemical form in which most fat exists in food and the body. They are found in plasma and are derived from fats that we eat, or from food made from other energy sources such as carbohydrates. You've all heard that any calorie that we do not burn off we store as fat. Well, before this fat can be stored, the calories are converted to triglycerides and transported to fat cells to be stored.
Extremely high triglycerides (500mg/dl or higher) in plasma is known as hypertriglyceridemia and is often linked to coronary artery disease. According to The National Cholesterol Education Program guidelines, my father's TRIG levels are high (200 - 499 mg/dl). Once he breaks the 500 mark, he officially has hypertiglyceridemia.
I personally believe that my low TRIG levels come from my style of exercise and diet. According to my research, in order to lower your TRIG levels, you need to change your lifestyle habits and substitute them for healthier ones.
I once trained my father with my brand of exercise: heavy weight training performed at a high intensity with a fast pace. He lost 7 pounds in two weeks, and has kept the weight off. However, one day his only employee at his convenience store quit, leaving him to work 6 days a week. I have been trying to get him back under the weights ever since, but he just does not seem motivated to get back to working out. He claims that heavy weights are not good for him and he just needs to diet. Well, we can see how the diet only protocol is working out for him.
Since diet is a very important aspect of the problem, lets go over what I believe is the best way of lowering your TRIG levels. Many resources tell you to first cut your calories. However, I think it is more important to learn how to eat healthy. If I tell my father to cut calories, he'll just end up eating 1500 calories worth of junk food. That is not the solution to the problem. Instead, learn to eat the right foods first.
What are the right foods? Surprisingly the right foods are the same type of foods you would be eating if you want to lose weight. Start eating more fruits and veggies and make these your primary source of carbs. In addition, replace all your saturated and trans fat with healthy fats and Omega 3's.
How to Build Your Own Olympic Lifting Platform
posted by Scott Andrew Bird
Filed in : video
Ready to construct your own Olympic lifting platform? Here's how.
Attitude and Passion
posted by Scott Andrew Bird
Filed in : Articles
Bigger, Stronger, Faster: Movie Review
posted by Kat 'The Mighty Kat' Ricker
Filed in : Reviews
Tags : film, kettlebells
Go for the oddity - it'll stick with you for the depth. Bigger, Stronger, Faster is a well-made film a little off the beaten path that offers something the blockbuster fare can't - the rich intellectual and cinematic treatment that only comes from an independent director with personal passion for a national subject.
Watching Bigger, Stronger, Faster is like being inside director Christopher Bell's head as he's writing an essay. He uses the same cinematography techniques its producers used in Bowling for Columbine and Fahrenheit 9/11 - bits of dialogue interspersed throughout his narrative; narratives illustrated by phantasmagoria blending pop culture, ironic images and charming graphics. The rhythm of the movie is similar, too - moving in sections from one large point into the next, drawing conclusions at each stage that tie into the overall thesis. He introduces himself and his family, visits the gym scene, the supplement manufacturing scene, to Arnold, Congress and the political backstory, and eventually ties it all together in a complex yet admirably tidy package. The production value is high, the research deep, and the editing nimble. And oh yeah - there are some pretty funny moments.
Bell has an ambitious vision behind this project, and he succeeds. While mainstream movies are generally simple and formulaic, with just one message to deliver, this film tackles a complex subject and reveals it to be more complex than you ever thought it was. It offers you the constructs to explore several messages that already exist, with the catch that you must consider them with respect to all of the other choices. This is not a simple anti-steroid rhetoric piece. There are darker, more graphic places he could have taken the film had that been his intention (incidentally, if that's what you're looking for, read Muscle by Samuel Fussell or Chemical Pink by Katie Arnoldi). While the director tells you he's tried steroids and is against them, and treats their use as unsavory, he respectfully tells the side of each of his subjects, from athletes who passionately endorse steroids as legitimate performance enhancers to medical patients who endorse them as necessary for survival, to varieties of anti-steroid vigilantes. He's giving you the tenets for intelligent discussion of the issue.
The lens he uses to examine the hubris of steroids is perfect - his family of three athletic brothers, and their wholesome, traditional parents. His parents represent the American mindset of success in the 1950s, right before steroids entered the stage. The mother is loving, innocent, and adorable, using cookie metaphors to teach life lessons to her dear sons. The father is a pragmatic 9-to-5'er who provides for his family and rolls out pearls of wisdom and insight, who is aware of his sons' flaws yet accepts them. Without their sons, it would be unthinkable that this mother and father would be connected to steroids at all. But the boys represent the American mindset of today, competing in environments where they are pushed to be above average - beyond natural, even - and to identify themselves by contrasting their parents' iconic identities. But they are forced to be tied intimately, even moreso through their filmmaker son forcing them to confront the issue through his three-year-long project.
Interestingly, while the proponents argue their hormone use affects only themselves, the film demonstrates just the opposite. Users are not isolated, but instead affect their spouses (his brother's wife despairs of her husband's use because it may prevent them from having children), their parents ("My heart is breaking," their mother heartbreakingly says), youth (his brother lies about his steroid use to the children he coaches in order to set a good example), the taxpayer ($24 million has been allotted to steroid control, albeit impotently), all the way through society to the shaping of the country's very culture. The film argues that every person who competes in sports at any level is faced with the pressure of impossible standards of greatness. Every person who participates in any endeavor is faced with the same pressures to perform, and culturally encouraged to use chemicals in order to succeed. Musicians rely on Beta blockers, in this film; students rely on Aderol. And it doesn't stop with competition. Whether you're waking up in the morning or going to sleep at night: there's a pill for that. Even more than deciding how you feel about steroids, this film urges you to look critically at these cultural developments in our country, explore the issue of fairness in competition, and all the while be aware that this is not just a philosophical exercise, it is consummately personal, even a matter of life and death.
While this film effectively raises more good questions than it answers, it does leave you with a few certainties. One, steroids are inevitable in modern-day America and its foreseeable future, because of the culture and technology America has provided to nurture some of the most treacherous characteristics of human nature - competitiveness, the tendency to cheat, the hunger for purpose and identity. Two, you are left with the idea that the steroid age is logistically possible because it is essentially legally unregulated, but it thrives because it cannot be ethically regulated. Steroid trade and use thrive because of the contribution each individual in the country makes to the cultural mindset that breeds them, from the average sports fan exalting unnatural champions, to the coaches and judges who push the athletes to unnatural standards, to the entire society operating on a "there's a pill for that" mentality. The director concludes that his brothers being on steroids is a symptom of being American.
America needed this film to be made. If you're involved in athletics or your loved ones are, there's no good reason not to see this film. If you're involved in educating people about steroids, this belongs in your library. If you've never thought about steroids, or just enjoy an offbeat, informative, tough-provoking flick, give it 106 minutes. I enjoyed it and plan to see it again. I give it four-and-a-half Kettlebells.
WBAN presents Best of Best trophy belt
posted by Scott Andrew Bird
Filed in :
On June 13 at the Isleta Casino & Resort, in Albuquerque, during the historical first all-female televised Pay Per View boxing event, WBAN made history by awarding its independent World Title trophy belts to "Best of the Best" fighters.
The timing of this inaugural tradition was terrific: WBAN celebrates its 10-year anniversary of being live on the Internet this month - June, 2008.
WBAN awarded two belts. One went to Holly Holm, after she defeated Mary Jo Sanders in a 10-round unanimous decision in the junior middleweight (154 lbs) title bout, sanctioned by the IFBA. (WBAN belts are offered on a bout that ONLY has a sanctioning body governing the fight). The second belt went to Chevelle Hallback, after she won a 10-round unanimous decision in Chevelle Hallback vs. Jeannine Garside for a lightweight title bout.
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?
The Fat Bar
posted by Max Shank
Filed in : DIY
Tags : grip, kettlebells, thick bar
Most of you have probably heard of the fat bar (or thick bar). It can be anywhere from 2"-3" in diameter and it will break you. There are many advantages to the fat bar:
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!
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.
How To Construct Your Own Muay Thai Home Gym
posted by Scott Andrew Bird
Filed in :
Tags : ebooks
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.
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
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.
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.
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.
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.
29 Things to do with a Barbell in the Corner
posted by Jason Kirby
Filed in : Articles
Tags : grip
Here's the set up.
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.
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.
Biphasic Sleep : 30 Day Summary
posted by Scott Andrew Bird
Filed in : featured
Tags : 30DC, biphasic sleep, bodyclock, nap, recovery, sleep
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.
A gathering of old-time favourites
posted by Scott Andrew Bird
Filed in :
Tags : Old-Time Strength
A recent comment from Bud prompted this brief list of some of the older exercises I occasionally use.
Bathiak : As with the Dand, Matt Furey has remarketed this one as a 'Hindu Squat'. These have been used with great success by wrestlers and martial artists for centuries. Even Louie Simmons has been known to do a sumo-stance version.
Bradford Press : Named for former US Heavyweight lifter Jim Bradford, this is a great way to hit the shoulders in their entirety. And you thought an Overhead Press was fun.
Dand : This is what Matt Furey refers to as a 'Hindu Push-up', and is often confused with the slightly different Dive Bomber Push-up. This is only one of many push-up varieties I occasionally employ; though certainly one of my favourites.
Hack Squat : If you've only ever performed these using a Hack Squat machine, try the deceptively simple barbell version. The original and best.
Handstand push-up : If you're a Jackie Chan fan you may have seen him do this once or twice (from memory, there's a good scene in Rumble in the Bronx that shows it off). Exactly what it sounds like.
Jefferson Lift : Although the origins of the name are unknown (to me at least), the exercise itself is fantastic. Essentially a deadlift with the bar held between the legs.
Neck Bridge : Also well-loved by wrestlers and martial artists. This one is somewhat controversial, and possibly better put in the 'advanced' category. Once again Matt Furey has tried to rename it and sell it as his, but there you have it.
Neider Press : Another one with uncertain origins (although shotput champion Bill Neider seems the most likely source), this is used by boxers (it simulates a punching action) and powerlifters alike. The plate version is also fun.
One-armed chin-up : Also in the 'exactly what it sounds like' camp - and exceedingly difficult - is this wonderful exercise. There is a progression, but it's a long one.
Zercher Squat : One of strongman Ed Zercher's great legacies. Often performed incorrectly (it's not a comfortable one), it's a squat with the bar held low, and in front of the body; in the crook of the elbows. Beautifully painful.
Zottman Curl : Another legendary strongman, another great exercise. This is a bicep curl with a twist - and your forearms will thank you for it.
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.
also learning from
join the discussion
Straight to the
Bar is very much an interactive website. In addition to the
articles here, there are a number of ways to share your passion with
other lovers of the iron :
- Seen something cool? Send us a tweet
- Discuss it in the forums
- Join the Gymchats on Google+.
- Vote for stories on StumbleUpon & Facebook
- Add training and comp pics to the Flickr group
- Submit articles on styles and techniques
- Subscribe to the tutorial videos on youtube
Incidentally, for updates whenever new articles are published (as well as lots of other top strength-related stuff), follow me on twitter :
Follow @scottbird
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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