Misc Exercise Docs

7/25/2019 Misc Exercise Docs

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March 06, 2006A Minimalist Power RoutineThis advanced routine will cover all the bases in 15-30 minutes

!natch a "air o# heav$ %ettlebells &ower them slowl$ to $our chest and militar$ "ress thembac% u" &ower them a'ain, brin' $our #eet closer i# necessar$, and do a #ront s(uat That was

a re"

)o one ever$ minute until $ou barel$ ma%e it *hen $ou "ut u" 30 re"s o# the h$brid e+ercisein 30 minutes switch to doubles two snatches #ollowed immediatel$ b$ two militar$ "ressesand chased down with two #ront s(uats et u" to thirt$ doubles and switch to another routine

Practice the above h$brid e+ercise on Monda$s and Thursda$s .n Tuesda$s and /rida$s do hi'hre" (uic% li#ts #or conditionin'

)an ohns &e#t o# Passa'eou will be doin' two e+ercise combos with two %ettlebells o# the same wei'ht n this conte+ta 4combo4 means alternatin' two e+ercises with minimal rest

The #irst combo is the double %ettlebell P 7each "ress is "roceeded b$ a clean8 "lus the"ullu" The second is the double %ettlebell #armer9s wal% chased b$ the double %ettlebellswin'

Monda$-Medium )a$1 /irst combo 3+71,2,382 !econd combo : re"eats 7:0 double %ettlebell swin's, 320 meters o# #armer9s wal%s8

*ednesda$-&i'ht )a$1 /irst combo 2+71,2,382 !econd combo ; re"eats 7;0 double %ettlebell swin's, 160 meters o# #armer9s wal%s8

/rida$-


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OF KETTLEBELL FAST

TENSby PAVELNow I believe, said Soviet champion weightlite!S"ltan#achmanov ate! ollowing a !epetition $"ic% litp!og!am&'() sho"lde!s, m) bac%, eve!)thing is *lling with

st!ength&here is magic to sets of ten to tent!"#ic$ $ett%e&e%% %ifts' (etire) *oer%ifter+hi% ,or$man- (KC.ho a%rea)!carrie) more m#sc%e mass than a h#man &o)!has the right to.starte) )oing m#%ti*%e sets ofC/0s ith a *air of $ett%e&e%%s' The *ro&%em !o#are %i$e%! to face is getting the &ar into *osition'1o# can %oa) #* a straight &ar in a *oer rac$2a Gerar) &ar nee)s to &e )ea)%ifte) 3rst' Aftera fe months !o# are certain to shr#g more than!o# can *#%% o4 the 5oor'

HIS SHOULDERS SWELLED UPTO THE POINT WHERE HEWAS ACCUSED OF TAKING

STEROIDS.(oc$ c%im&er Ke6in +errone- (KC as notam#se) hen %ong c!c%e C/0s *#t 3fteen*o#n)s of &eef on his ir! frame'In 789: Ironman fo#n)er an) e)itor PearyRader re*orte) a&o#t a m#sc%e i%)er ho;ercise in aeight gaining e>*eriment' 0im has a%a!s &eena ercise co#%) ha6es#ch a *rofo#n) e4ect on his &o)!'S#&se"#ent%! others of #s ha6e ma)e simi%are>*eriments ith this %ift an) fo#n) that it noton%! as a goo) eight gaining me)i#m t a%so)e6e%o*e) strength- en)#rance- s*ee)- an)


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timing that nothing e%se co#%) gi6e #s' ,e a%sofo#n) it to &e the to#ghest or$o#t e ha6e e6erha)'?These or)s carr! eight- gi6en the fact that+ear! (a)er as one of the 3rst in the iron gameto hea6i%! *romote high re* &ar&e%% s"#ats'1o# ha6e rea) in Hard-Style a&o#t the

e>traor)inar! )ea)%ift accom*%ishments of*oer%ifter Donnie Thom*son- (KC' B#t )i)!o# $no that Donnie a%so a))e) 7 *o#n)s tohis &ench *ress That in a &are three months hegaine) tent!si> *o#n)s of m#sc%e on a ro#tinethat em*hasie) $ett%e&e%% "#ic$ %ifts Mr'Hane!- (KC- a 97!earo%) former co%%egecham*ion shot *#tter an) Thom*sons coach-a))e) 3fteen *o#n)s of m#sc%es on the samero#tine'

I ASKED MR. HANEYWHAT HE ATTRIBUTED HIS

LIFTERS PHENOMENALPROGRESS TO.HE REPLIED:KETTLEBELLSWORK THE MUSCLES

WITHOUT KILLING THEM.,hen I ta#ght a $ett%e&e%% seminar at the*oer%ifting ,estsi)e Bar&e%% C%#& I as$e) Lo#ieSimmons the same "#estion' Simmons is the,SB mastermin)2 Thom*son has traine) #n)erhim an) has &een fo%%oing the ,estsi)etem*%ate' Lo#ie sai) to me; ee6s metho)- the ath%ete3n)s himse%f #n)er the eight for a *erio) ofto or three min#tes' The entire &o)! m#st


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s#stain this *ro%onge) e4ort- as the ath%etecom*%etes se6era% consec#ti6e e>ercises itho#t%etting go of the e"#i*ment' The eight of the&ar&e%% is re%ati6e%! %ight- t the 6arie) or$ith it a4ects e6er! m#sc%e ce%%'ee6s st#)ents ha) increase) their

&o)!eight as a res#%t of m#sc%e groth an) atthe same time the!) increase) their a&i%ities'Here is hat S#%tan (achmano6 sai);


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". D# "$%&$ '()* )(' *(+, $%"$$ )('-#'#/+.&. T'012 0 3/*45( 6'#/) &%7 +13(* 0 -((.8. U*( 0 90'; *+y5( #< 51/(*.7. D# +( >/14 51*erience shos that this re* range or$s&est for i%)ing m#sc%e ith "#ic$ %ifts' Tenma$es a nice ro#n) n#m&er' Lo#ie Simmons hasfo#n) o#t that tent! as too man! for him- hegot too sore an) tire)- so he stic$s ith tens'Ta$e !o#r time to or$ #* to therecommen)e) 97 re*s *er or$o#t 6o%#me'

&. TRAIN A MUSCLE GROUP &%7TIMES A WEEK.Again- %earne) in the trenches'

8. USE A HARD STYLE OF LIFTING,DONT PACE YOURSELF, DONT USEENERGY SA!ING TECHNIQUES.The astronomica% re*s to* GS com*etitorscran$ o#t in the snatch an) =er$ are on%! *ossi&%e

thro#gh s$i%%f#% energ! management' Forinstance- to ma$e s#re that his gri* can go the)istance the gire6i$ )oes not shar*%! re6erse themo6ement of the $ett%e&e%% on the &ottom' He%ets the $ett%e&e%% come to a sto* &ehin) thehi*s nat#ra%%! an) roc$s &ac$ on his hee%s toa&sor& the remaining moment#m' Then heroc$s forar) on his feet an) %ets the $ett%e&e%%sing forar) &! itse%f- %i$e a *en)#%#m instea)of )ri6ing it ith his hi*s' On%! hen the$ett%e&e%% is &eteen his %egs i%% the gire6i$ gi6eit a meas#re) hi* thr#st'S#ch ecienc! is e>act%! hat is nee)e) forinning a GS cham*ionshi*.an) the o**ositeof hat is nee)e) to i%) strength an) m#sc%e'Di4erent stro$es for )i4erent fo%$s' Brai%ian0i# 0its# ,or%) Cham*ion- Ste6e Ma>e%%-Senior (KC- stresses that !o# m#st ma$e !o#rs*ort techni"#e as ecient as *ossi&%e an) !o#rstrength an) con)itioning as har) as *ossi&%e'Ste6e )ri6es his $ett%e&e%% %ifts har)- ith a%% his*oer- an) )oes not orr! a&o#t the n#m&ers'On the mat he is the #%timate in ecienc!'

7. DO THE QUICK LIFTS THAT REQUIRE


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YOU TO DECELERATE THE KETTLEBELL?S@ON THE BOTTOM.(a*i) eccentric %oa)ing is essentia% to thes#ccess of a re*etition "#ic$ %ift *rogram' It)oes not mean !o# sho#%) ne6er )o snatches an)c%eans straight from the *%atform as O%!m*ic

eight%ifters )o- =#st )ont em*hasie them'

. USE HEA!Y KETTLEBELLS DOUBLEKETTLEBELL DRILLS ARE IDEAL.That *res#mes !o# are aiming for a %ot ofm#sc%e an) strength' Dont chase e6erhea6ier$ett%e&e%%s if a%% !o# are after is con)itioning'Do#&%e $ett%e&e%% sings- snatches- c%eans- an)=er$s force !o#r %oer &o)! to or$ har)er an)he%* !o# get the right meta&o%ic en6ironment form#sc%e groth' Loo$ hat )o#&%e $ett%e&e%%)ri%%s ha6e )one for Senior (KC Mi$e Mah%er' Ihigh%! recommen) his Kett%e&e%% Strength / SieSo%#tions DJD *ages :8 as a reference for

)o#&%e $ett%e&e%% )ri%%s'. REST FOR "%&MIN BETWEEN SETS.,hen training for strength- rest a %ot &eteensets' Fi6e min#tes are stan)ar)- three are *#shingit- ten are not #nhear) of- an) !o# cant &eatresting for ha%f an ho#r to an ho#r &eteen sets'Con)itioning is =#st as sim*%e.rest as %itt%e as*ossi&%e' If !o# are not *anting- !o# ares%ac$ing'M#sc%e i%)ing is tric$ier' (esting too %onginterferes ith the *ro)#ction of m#sc%e i%)inghormones' (esting too %itt%e forces one to #se%ighter eights' A com*romise is in or)er' Thei)ea is to get *#m*e) ith a hea6! eight' One

to to min#tes #s#a%%! )oes the tric$'. USE HYBRID LIFTS AT LEASTSOME OF THE TIMECom&os i%% smo$e !o# Be%o are some)o#&%e $ett%e&e%% h!&ri)s to choose from' 1o#can in6ent man! more' Note that grin)s %i$e*resses an) s"#ats are mi>e) in t "#ic$ %iftsma$e #* the meat of the %ist' C P + C P 0 C P FSQ 0 P FSQ 0 P OJE(HEAD SQ C P + P FSQ

FSQ P +USH + SN P OJE(HEAD SQ SN P + FSQ P SOTS + SN P FSQ SN P + P FSQ C P FSQ P 0 SN P OJE(HEAD SQ P + SN P OJE(HEAD SQ P SOTS + SN P OJE(HEAD SQ P SOTS + P FSQ P +


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. EATKett%e&e%% %ifting is 6er! )eman)ing' Mostcomra)es i%% not *#t on m#sc%e #n%ess the! eat'A %ot'Fo%%oing is a sam*%e si>ee$ strength an)m#sc%e i%)ing ro#tine for a gire6i$ ho isacc#stome) to hea6!- high 6o%#me training'A)=#st it to !o#r strength an) con)itioning'Note that the or$%oa) goes #* for three ee$s-then &ac$s o4 an) i%)s #* again' The reasons&ehin) these threeee$ a6es are e>*%aine) inPower to the People! an) Beyond Bodybuilding.As strongman B#) 0e4ries- (KC *#t it- /05 #2( '().

&e' Routines*ell somethin' did #or m$ brother was to have him do #ront s(uats with >ettlebells that were%inda heav$ 7he used two 2;%' >?9s because his le' stren'th wasnt the best bac% then8

An$wa$


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28 )ouble >ettlebell swin's 3 sets o# RM 7start with the bells about 1-2 #eet behind the bod$ so$ou 'et a 'ood stretch8

38 um"s #or hei'ht 3 sets o# RM 7crouch all the wa$ down and e+"lode u" - sha%e o## the le'sbetween sets8

)an ohn "osted a nice smo%er usin' %b #ront s(uats and cleans 7doubles8

1 clean, 1 s(uat

2 cleans, 2 s(uats

3 cleans, 3 s(uats

etc

This is sim"le soundin' but dece"tivel$ hard, es"eciall$ with the 32s

'ot u" to 6 with the 2;s

'ot u" to 3 with the 32s

haven9t "ut much time in on it thou'h, but it9s a #un little se(uence

Here is a routine that I have had success with in the past. Sometimes when a body

part is lagging behind, a high intensity blitz is what is required to stimulate muscular

growth. Do this routine three times weekly on nonconsequetive days for fourweeks.erform a single leg calf raise on a step or block for twenty reps. Stretch the

calf after the set for !" sec. Immediately perform !"" single leg hops as high as youcan. Stretch another !" sec. #ow repeat the same sequence again for half the reps $

!" calf raises, %" hops&. 'hen do the other leg. If your body weight is to light, holde(tra weight in your hand during the calf raise. )fter the four weeks, go back to

performing your old routine.

Steve *a(well

avel+s Double ettlebell -' for *ilo

t has been said that Russians create their own "roblems and then heroicall$ overcome them

The "ur"ose o# this article is to solve the non-"roblem o# lac% o# e+ercise variet$ in the Enter

the Kettlebell!trainin' "lan

The #ollowin' tem"late addresses d$namic stren'th, slow stren'th and conditionin' t was


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desi'ned to com"l$ with the trainin' "rinci"les %nown in Russia as 4wavin' the loads,4 4the

continuit$ o# the trainin' "rocess,4 and 4s"ecialiBed variet$4 Cn@o$ the "ainD

!ince "ush "ressesE@er%s and s(uats have been added to "ulls and "resses, the Enter the

Kettlebell!schedule needed to be modi#ied to %ee" the wor%outs short rinds and ballisticshave been se"arated into their own da$s, each cate'or$ to be "racticed twice a wee% To %ee"

com"l$in' with the li'ht-medium-heav$ e##ort "lan, a micro-c$cle has been stretched out to 2

wee%s .n )an ohn9s recommendation, the order o# the sessions has been chan'ed to "lace

the heav$ e##ort in the be'innin' o# the wee% and the medium at the end This will %ee" the

athlete #resh #or a wee%end com"etition This will also enable him to re"lace the medium da$s

with li'ht 4tonic4 wor%outs when desired

A "air o# dice, as in Enter the Kettlebell!, "rescribes the duration o# an e+ercise series 2 to 12

minutes /or sim"licit$9s sa%e we will do this #or all e+ercises - the 'rinds as well as theballistics .n the heav$ da$ the trainee is re(uired to do as man$ re"s as "ossible with the

'iven wei'ht in the s"eci#ied time #ame, as in !tale$9s C)T ? (uic% li#ts have ladders o# their own

5,10 715 re"s8


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10,15,20 7;5 re"s8

10,20 730 re"s8

Moderate re"s are meant to discoura'e "acin' and encoura'e hi'h wor% out"ut )on9t climb

hi'her on the ladder i# e+"losiveness dro"s o## /eel #ree to shorten the ladders at the end o#the round

&on' )an ohn (uote Thesis (ualit$ re"s are most im"ortant

.n heav$ da$ the trainee is instructed to do as man$ re"s as "ossible in the 'iven time #ame 71-

12 minutes as determined b$ a roll o# the dice8 This is 100F e##ort .n a medium da$ the

trainee will do 0-:0F o# the re"s he thin%s he is ca"able o# &i'ht da$ is 50-60F

The wei'ht o# the >?s is also "rescribed b$ the dice, this time a sin'le die )e"endin' on thenumber o# >?s owned and abilit$ in the 'iven e+ercise, he will assi'n the values to each die

roll ?e biased towards medium wei'hts

C+am"le i# one owns "airs o# 16s, 2;s and 32s and can "ress a "air o# 32s G2-3 times, he mi'ht

assi'n the #ollowin' values

1 dot 16s

2 dots 16s

3 dots 2;s

; dots 2;s

5 dots 2;s

6 dots 32s

=ote the em"hasis on the 2;s

)ouble "resses, swin's and #ront s(uats allow one to use di## siBe bells #or a uni(ue e##ect

called stabiliBin' musculature ou could tr$ somethin' li%e this

1 dot 16s

2 dots 16 H 2;

3 dots 16 H 32

; dots 2;s

5 dots 2; H 32

6 dots 32s


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# $ou have chosen 2 bells o# di##erent siBes switch arms ever$ set

*hen it comes to the double snatch, our comrade can barel$ snatch a "air o# 32s This means

this wei'ht should be le#t to variet$ da$s A double snatch assi'nment would loo% li%e this

1 dot 16s

2 dots 16s

3 dots 16s or 2;s

; dots 2;s

5 dots 2;s

6 dots 2;s

Cach individual table should have should have a se"arate table o# wei'ht values #or each roll o#a sin'le die # $ou can do #ewer than 3 "er#ect re"s with a 'iven wei'ht then the wei'ht should

be saved #or variet$ da$s

The e+ercises in each cate'or$ 7"ull, "ress, s(uat and "ush "ressE@er%8 are also "ic%ed with a

roll o# a sin'le die This will 'ive $ou 6 variations to "la$ with More is not 'ood

? to chest and "ress while other >? is loc%ed out8

6 dots !ee saw "ress


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Jerks/push presses

1 dot he$ Ii%in' "ush "ress

2 dots )ouble 'he$ Ii%in' "ush "ress 7li'ht load, s"eed em"hasis8

3 dots er%; dots )ouble @er%

5 dots )ouble H

6 dots )ouble "ush "ress #rom #ront s(uat

Squats

1 dot oblet s(uat

2 dots oblet s(uat

3 dots )ouble #ront s(uat

; dots )ouble #ront s(uat5 dots Pistol

6 dots Pistol

Addin' wei'hted "ull-u"s is hi'hl$ recommended

Pull-ups

1 dot Tactical "ull-u" 7no thumbs, no %i", nec% to bar8

2 dots hin-u"

3 dots Parallel 'ri" "ull-u"

; dots Pull-u" on rin's

5 dots Pull-u" on ro"e

6 dots &-"ull-u"

JJJJJJJJJJJJJJJJJJJJJJJJJ

Week 1

- Monda$ rinds, heav$ e##ort, "ress 1, s(uat, "ress 2, "ull-u"

- Tuesda$ ?allistics, li'ht e##ort, "ull, "ush "ressE@er%

- *ednesda$ Iariet$

- Thursda$ rinds, medium e##ort, "ress 1, s(uat, "ress 2, "ull-u"

- /rida$ ?allistics, medium e##ort, "ull, "ush "ressE@er%

- !aturda$ Iariet$

- !unda$ .##

Week 2

- Monda$ rinds, li'ht e##ort, "ress 1, s(uat, "ress 2, "ull-u"


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- Tuesda$ ?allistics, heav$ e##ort, "ull, "ush "ressE@er%

- *ednesda$ Iariet$

- Thursda$ rinds, medium e##ort, "ress 1, s(uat, "ress 2, "ull-u"

- /rida$ ?allistics, medium e##ort, "ull, "ush "ressE@er%

- !aturda$ Iariet$- !unda$ .##

Goblet Squat Routine:

The New Plan for Powerful LegsThis innovative muscle maker will revolutionize your workout and transform

your bodyThe WorkoutThrow down a 100-pound goblet squat in just 6 weeks using this plan. Your upper body staysrigid, so your glutes, quadriceps, and hamstrings do most o the hea!y liting. "ne hundred

pounds may not sound all that impressi!e, but wait till you try it. "nce you#re able to bang out aew sets o 10 with triple-digit weight, you#ll reali$e the ull-body beneits o squats.Weeks 1 and 2 %one your technique. &i!e days a week, perorm two to three sets o i!e to '0repetitions o goblet squats. (se a light dumbbell, or e!en a hea!y book.Week3 )o squats * days a week, resting or at least a day between sessions. You#ll impro!eyour technique and increase strength and muscle endurance.Day 1 +erorm a rack walk-up. rab the lightest dumbbell you can ind and do a set o i!egoblet squats. eturn the weight to the rack and grab the ne/t hea!iest dumbbell. The e/changeshould take you no more than '0 seconds. )o another set, then continue mo!ing up the rack untilyou ind a dumbbell that#s challenging to lit but still allows perect technique.Day 2 )o the re!erse o )ay 1 a rack walk-down. tart with your second-hea!iest dumbbellrom )ay 1, and complete a set o i!e reps. 2o!e down the rack, liting a lighter weight or eachset o i!e. 3im or a total o 10 to 1' sets, resting or no more than '0 seconds between sets.Day 3 4ombine your workoutsrom )ay 1 and )ay '. You#ll start by mo!ing up in weight,perorming sets o i!e repetitions. 5hen you reach your hea!iest weight, work back down therack. est or ' days beore your ne/t squat workout.Week 4 ame as week *, but perorm three reps with each dumbbell, using hea!ier weights thanin your last workout.Week 5 y now you should eel comortable perorming the goblet squat. You#ll ocus onbuilding musleand strength. 3gain, rest or at least a day between workouts.

Day 1 )o two sets o '0 repetitions using a dumbbell that challenges you in the last i!e reps.est or ' minutes between sets.Day 2 4hoose a weight that makes it diicult to complete 10 reps. )o three sets o eight reps,resting 60 seconds between sets.Day 3 +erorm a rack walk-up. )o three reps with each weight, and stop when you eel yourtechnique beginning to alter.
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14/37

Week ! This week#s theme is simple 7 you can pick it up, you can squat it.Day 1 )o the regular rack walk-down, perorming three reps per set with a hea!y weight. Thendo it again, this time starting with a slightly hea!ier dumbbell. est or no more than '0 secondsbetween sets and or *0 seconds between walk-downs.Day 2 )o a couple o light warm-up sets o goblet squats, then do the rack walk-up twice. )othree reps per set and rest or up to *0 seconds between sets.

Day 3 Do a few easy sets to warm up. Then find the heaviest dumbbell you can lift--aimfor three digits--and perform the goblet squat.

artial !rts S "# Thread $ %ronGarm

-t would seem *ec% has ta%en the idea o# doin' MA ! with virtuall$ no wie'ht to it9s lo'ical,

or be$ond lo'ical, conclusion # $ou loo% at more o# the cli"s he9s doin' thin's with s"innin'

?.!Ks, his bola balls, a 1:lb bod$ bar etc !onnon o# course has also 'one down this route

with Pasara and bod$ #low as well as clubbells

*e 9ve all seen a librar$ o# drills with balls, bells, bands, ro"es etcdesi'ned to be !PP and

even stretched out to PP #or #i'hters *e all understand the conce"t

.n the other hand #rom Pavel

4# $ou are short on time #ollow the s"lit b$ 'or !u%hots%$, M! omrade !u%hots%$, a Russian

nationall$ ran%ed wei'htli#ter turned #ull contact %arate #i'hter, s(uats, bench "resses,

deadli#ts, and "ractices 'ood mornin's and #ull contact twists three times in two wee%s

Monda$-/rida$-ne+t wee%s *ednesda$4

!ome observations At the =a%ed *arrior seminar a cou"le o# ? 'u$s, %ids reall$, Re'is had

@ust brou'ht over #rom ?raBil were there A#ter Pavel did the "istol instructions one o# them

said, 4li%e thisL4 and "o""ed o## 5, same with one arms


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another

# *ec% s"ent the time and ener'$ on sim"l$ 'ettin' stron' he s"ends on a s"innin' ?.!K,

assumin' he s"ent the same time on MA, wouldn9t he be more dan'erousL

=ow it also de"ends on how $ou a""roach $our MA Are $ou doin' to learn how to 4handle

$oursel#4, a "ractical level o# bein' able to #i'ht and de#end $ou and $ours, or even more

ur'entl$ "re"arin' #or actuall$ serious business - or are $ou stud$in' movementL # $ou9re

stud$in' movement then $ou9re not a#ter the same end ou could be doin' tea ceremon$

t seems to me a#ter all the time in, and tr$in' man$ o# the recent, last 10 $ears worth, o#

4alternate modalities4, #or an$one with a real li#e who wants to 'ain or at least maintain a

modicum o# e##ectiveness in their abilit$ to 4handle themselves4 the wa$ to 'o is a ver$ basic

"ro'ram to 'et as stron' as $ou can and then s"endin' the rest o# the time trainin' #i'htin'!omethin' li%e what 9m doin' #or a ?* solution, or /att$9s "resent "ro'ram, P& 5;s, !ci"io9s

%ind o# deal etc

Thou'htsL

-These 4"ersonal trainin'4 ideas, or 4"ro #i'htin'4 ideas are so in'rained in ! it9s almost

im"ossilbe #or $ou 'u$s to even thin% about what 9m tal%in' about

9m tal%in' about what used to be called 4wal%in' around stron'4, or ma$be in this conte+t

4wal%in' around tou'h4 ?loc% "eriodiBation - 'ive me a brea% 9m not tal%in' about trainin' #or

a #i'ht that9s ; months out 9m tal%in' about a re'ular "erson, with limited time, wal%in'

around as 4read$4 as "ossible A 'u$ with a #amil$, @ob etcwho doesn9t want to become

another wea%, so#t shee"

!o, basicall$, $ou wanted to sa$ that $ou thin% smart resistance trainin' H actuall$ doin' the MA

#re(uentl$ N o"timal #or avera'e MAL

.ne thin' that "rett$ much ever$ culture with a histor$ o# #i'htin' or some sort o# warrior

culture behind it has alwa$s done some #orm o# lon' distance runnin' or somethin' similar This

used to be @ust a #act o# li#e until modern ! started (uestionin' it t9s nice to see that

amieson has tried to brin' the "endulum bac% to neutral on it

s there a culture o# com"etitive #i'hters that didn9t have lon' distance runnin' as "art o# itL


16/37

Re#er to the s"eculations in 4?orn to Run4 about the evolutionar$ advanta'e o# bein' able to

run lon'er and #arther than an$ other animal on the "lanet

A lot o# #i'hter9s trainin' in the "ast @ust used what the$ had at hand Then the$ wor%ed li%e

hell at it, 7Thai "ads #or Thais,,, heav$ ba's #or bo+ers8 and became monsters

1*ith lots o# rest, *ei'hts, 3 to 5 routine or 5-3-1,, then some &!) runnin' as "er Thai9s

or ?o+ers, with some s"rints Then train $our art /RC!


17/37

*hole wor%out is about 1 hour to 1 hour 20-can be done even b$ re'ular 'u$ .ccasionall$ add

in s"arrin' and remove "ads wor%out

About 3 da$s "er wee% Too hard to train with intensit$ on other da$s, so trainin' is easier

stretchin', stead$ runnin'E #artle% would add some basic, heav$ barbell wor% in the PttP#ormat or some other scheme that didn9t #r$ m$ =!

Cven thou'h "la$ stic%s and stu## li%e that more, still hit the mitts and "ads with a "artner as

o#ten as can ust maintainin' what alread$ can do run and do R, li#tin' is hit or miss

due to in@uries am wor%in' around don9t ever worr$ about not bein' stron' or #it enou'h to

T?, and train about ;-5 hoursE wee% on avera'e An$one #uc%s with me and 9ll sla" the taste

out the$ mouth Ain9t no ma'ic to it ts O0F mentalE attitude um"in' around on those balls

and shit loo%s li%e a nice wa$ to #leece some rich white #ol%s out o# their mone$ b$ "la$in' u"

to the 4#i'hter9s m$sti(ue4 or whatever >inda reminds me o# #it whole lotta bar% and not toomuch bite ou need an e'o boost or a con#idence builder, 'o to a Ton$ Robbins seminar, $ou

want to be in #i'htin' sha"e, %ee" it sim"le and #ocus on the #undamentals #i'ht, run, li#t,

rest, re"eat

"ress with Pullu" or )an ohn9s modi#ied I.2 Ma+

or

!win's, >alos !thenos TK one da$

hins, Pushu"s, oblet !(uat or Pistols the ne+t, done as a circuit

.## da$s,, alternate >urB or Pavel stretchin' with Resilient,, or m$ stu## 7shameless "lu'8

ust 'et a bi' calendar,, 'ive each wor%out a number, and when $ou wor%out,, write on the

calendar 414 or Resilient, etc


18/37

/or ?ill /o+, and his %nowled'e $o%ushin%ai ba'wor% the

ne+t with a Pi"er >ni#e warmdown 7 The 4.ld Man ?lac% ?o+4 s$stem4

will 'ive "ro"s to !teve otters9 old material >ic%s #rom loc%out "osition, )ra'on Twist,alternate snatch, #ront %ic%s #rom one le''ed deadli#t, are all 'ood tools Rene'ade Row is

'ood #or 'ra""lers,, as is Mi%e Mahler9s 4/ull ?od$ Attac%4, etc

# $ou have twent$ "lus $ears in the arts, this t$"e o# conditionin' will %ee" $ou solid in an

assault

Ma%9s been with im


19/37

As #ar as !tren'th, i am currentl$ wor%in' on an article about this called !tron'er Cnou'h

?ottom line is almost ever$ athlete can bene#it #rom 'ettin' stron'er =ot stron' b$ P& or .l$

standards, but @ust stron'er than the$ are now thin% deadli#t, wei'hted "ullu"Echinu", and

bo+ s(uat are "rett$ much the baseline sim"le moves that will 'ive most athletes the best ban'

#or their trainin' time i also li%e ro"e climbs and >? "resses but a#ter that the movements tailo## in e##icienc$

5E3E1, 5+5, 5;33, etc are the basic "ro'rams i li%e This is in line with Pavel9s thou'ht that 3

times ever$ two wee%s is enou'h stren'th wor% would ar'ue 5 times ever$ 2 wee%s is better

#or the MA t$"e who needs to 'et stron'er These wor%outs should be under an hour and i# the$

wi"e $ou out #or $our s"ort $ou are 'oin' too hard The avera'e athlete who 'ets their bo+

s(uat and )& u" to 225-315 with 'ood techni(ue will see the bene#its i# the$ start out ver$

wea% /or the wei'ht class limited 'u$ dro" the s(uats until $ou want to move u" a bit ?ut $ou

cannot ne'lect conditionin' or even worse s"ort s%ill i# $ou are in MA !%illQonditionin'Q

!tren'th )oesn9t a""l$ to ever$ s"ort, but in those s"orts the "riorit$ is!%illQ!tren'thQonditionin'

@mo

9ve seen, in "erson, a number o# the truel$ elite ben#it 'reatl$ #rom some stren'th - Re'is

&ibre, !aulo, Gande - Re'is and !aulo had incredible "h$si(ues be#ore the$ too% stren'th

seriousl$, but the$ said the stren'th was a hu'e "lus #or them =ot to mention )rae'er

thin% the "roblem we9re seein' now is that ever$ 1; $ear old %id that watches that K/ house

show thin's the$ need this multi-modal bullshit trainin' M$ O $ear old ne"hew 'oes to a "lace

called 4=e+t &evel4 2+ a wee% and does "l$os, med balls, bands etcon the ni'hts he9s not

"la$in' bas%etball in a lea'ue

*hat meant b$ the 4culture o# "ersonal trainers4 is $ou used to 'o a lon' wa$ down the line,

"robabl$ to blac% belt, @ust doin' $our thin' with some runnin' and "ushu"s - this was how

did udo and >$o MMA hs reall$ o"ened the #lood'ates becuase a lot o# the $oun'er 'u$s aren9t

martial artists, there tou'h 'u$s, 'ood athletes, that learn enou'h stu## to #i'ht - there9s wa$

more "remium on ! This has been 'ood in that it has e+"osed the m$th o# 4stren'th doesn9t

matter 9cause m$ :;lb nin@a instructor too% out a whole bar #ull o# methed u" bi%ers4, but it has

lead to a tem"tation to bu$ into it, me included

The *ec% thin' @ust #lic%ed a switch in m$ head that9s been coo%in' a while was tou'her

when did basic stren'th, ran and trained MA then have been since, des"ite all this innovative

#unctional trainin' 9ve been ri'ht in the middle o#


20/37

M., that9s what it comes down to attitude 9ve read in several "laces that the best bo+ers and

es"eciall$ the best colle'iate wrestlersE'ra""lers almost alwa$s have a barel$ contained

a''ression and irritatbilit$ that immediatel$ comes out when the bout be'ins don9t thin% it

can be tau'ht, thin% $ou have it or $ou don9tat least once $ou9ve matured "ast the a'e o# 6-

:

mostl$ a'ree with $ou, 7A?*8 but there9s a #ine line with sim"le a'ression it ma$ 'et $ou into

a lot more #i'hts than it 'ets $ou out o# =ot a "roblem #or someone who ma%es #i'htin' their

li#e but #or $our avera'e #amil$ man wantin' to sta$ sa#e on da #il#$ streets, 7e' Ab -d9s

elevator beat-down8 $ou don9t necessaril$ want or need this

*hat $ou do need thou'h - imo - is a de'ree o# e+"osure to, and com#ort with arse-twitchin'

amounts o# adrenaline, 79#ran9 does not e(uate to this8 and a de'ree o# e+"osure to the a#ore-

metioned a'ression in other "eo"le ou can 'et ver$ so#t and cos$ as $ou a'e i# $ou don9t

activel$ tr$ and "revent this Adult li#e is 'enerall$ a "rett$ re"ressed e+istence, so

con#rontation can be (uite shoc%in'

This is wh$ am eternall$ 'rate#ul to the #eral #uc%tards who li'ht #ires and then "elt us with

bottles when we come to "ut them out t9s li%e water o## a duc%s bac% these da$s

had that conversation with Ma+well a #ew $ears bac%

Allthou'h conditionin' A= be a #actor in a street #i'ht, the abilit$ to both ta%e and dishout

crushin' "unishment is more im"ortant

Most real #i'hts do not lon' last, i# the$ do it9s usuall$ because $ou have 2 'u$s a##raid to reall$

hurt each other

*hen was a %id and 'ettin' 'oin' in bo+in', m$ #irst trainer told me that the 'ame was about

4:0F wind4 in other words, conditionin' The best s%illed #i'hter in the world ain9t #or shit i# he

'asses out and can9t even hold his 'loves u" an$more ou build wind with roadwor%, at least

that9s how the stor$ 'oes .bviousl$ all related thin's can build stamina 7e' @um"ro"e, ba'

wor%, s"arrin', etc-A=) this has the bene#it o# bein' 4s"ort-s"eci#ic48 This is truein the

rin'

=ow havin' said all that, there is a reason wh$ bo+in' and other #i'htin' s"orts have wei'ht

classes it9s because, all other thin's bein' e(ual, the bi''er 'u$ has a


21/37

wei'ht classes, and "rett$ much an$thin' 'oes That9s where 9m comin' #rom with res"ect to

attitude $ou have to >=.* dee" down in $our soul that i# the shit hits the #an, $ou will not

lose Period 9m "robabl$ one o# the nicest, mellowest 'u$s $ou9ll ever meet don9t tal% shit,

9ll wal% awa$ #rom a loud-mouthed asshole, don9t care, it isn9t worth it These $oun' "un%s

that 'et all 4red-bulled4 u" and start beatin' their chests and 'ettin' nutted u" over absolutebullshit are #uc%in' clueless to the wa$ the street reall$ wor%s .nce $ou have seen a 'u$

'utted o"en and bleedin' out in the 'utter over some reall$ stu"id altercation with the wron'

"erson7s8 it sort o# re#rames the whole discussion at least i# $ou have hal# a clue A smart

"erson doesn9t ever want an$ "art o# that At the same time, i# $ou9re tal%in' about bein' able

to ta%e care o# $ou and $ours then $ou had better train with that t$"e o# scenario in mind

?ein' stron' is 'ood, bein' in sha"e is 'ood, havin' decent hard s%ills is 'ood, havin' the

attitude that $ou9ll absolutel$ #uc%in' %ill an$one that tries to harm $our wi#e and %ids is

"riceless ou can 'et a lot tou'her throu'h trainin' but M. $ou9re either born with it or $ou9re

not

&runo Sammartino 'or(out

An$wa$, the basic tem"late is an A and ? alternatin' scheme A is Monda$, *ednesda$, and

/rida$ ? is Tuesda$ and Thursda$ *ee%ends are com"lete rest The A wor%out is li%e this

1 !(uat 3 + 6

2 ?ench 3 + 6; url 3 + 6

5 Press ?ehind =ec% 3 + 6

6 K"ri'ht Row 3 + 6

!it K"s + 3 sets

9ll "ost the ? wor%out later

The ? wor%out is this

1 hin K" 7?ehind =ec%8 2 + 15

2


22/37

but 9ll have to t$"e u" descri"tions o# the isometric movements later

"ensible Training # $ Logial $%%roah to "i&e and "trength

by )r. 8en 9. :eistner

Prefae by 'ob "%etor

eading this article which was published about '; years ago, it is interesting to note that thingsare the same now, as they were '; years ago. ome o the anecdotes you might say to yourselhey, that sounds like so-and-so. 7ronic that ater all these years, 72" things ha!e gotten , their cardio!ascular endurance, and theirappearance =a subjecti!e e!aluation> i the interested party is willing to take the brie timenecessary to analy$e the conditions necessary or inducing muscular growth stimulation.

The requirements ha!en#t changed o!er the years, and the nonsense put orth by thecommercially interested and biased parties hasn#t changed either. ut most importantly, theirrational approach taken towards training hasn#t changed a great deal either, and has pre!entedthe !ast majority o weight trainees rom reaping e!en a small portion o the possible beneitsmade a!ailable by the use o the barbell.

obert i$er, a ormer pro-ootball player, 3ll-3merican at ichmond (ni!ersity and at one timethe most outstanding high school ootball player in the state o ?irginia, was perhaps the irstsuccessul athlete in the area to pursue weight training in an attempt to impro!e his athletic ability

at a time that this was belie!ed to make one musclebound, slow and uncoordinated.

i$er was an 1@0lb oensi!e lineman, that by accounts was stronger and aster than most menweighing ';0lbs at the time. 3t 1; Y93 "& 39 he could squat with A;0 lbs =or reps>, andbench press A'0 lbs.

i$er trained with a barbell ashioned out o concrete wheels that his ather made or him. 7n thebeginning he admitted he didn#t really know what he was doing. 3ll he did was train hard andbrie with hea!y weights on the major e/ercises.


23/37

emarked i$er

(nortunately, as 7 became e/posed to more people who were in!ol!ed with training, 7 let my oldmethods behind and became bogged down in a progress- stiling method, or more accurately,methods o training...Bo one showed me how to trainC 7 just went at it like 7 did e!erything else,and the hard work on each and e!ery set brought results. ut when 7 saw the other ellows doing

things a bit dierently, 7 adopted many o their techniques, not to my beneit.

The pointD There are basic considerations one has to take into account when inducing musculargrowth stimulation, and this, o course, is the whole point o utili$ing weights. ome o thenecessary conditions that must be met or optimal results are

- using hea!y mo!ements o!er a ull range o motion - continuing e!ery set o e!ery e/ercise to apoint o momentary but complete muscular ailure - using basic e/ercises, i.e, compoundmo!ements that work the major muscular structures o the body, like the squat. - training at ale!el o ma/imum intensity - limiting the amount o work done - pro!iding the necessaryrequirements or growth to occur - ensuring that the e/ercise is truly progressi!e

2uch o this is so ob!ious that it needs no urther e/planation, but considering the almost

unbelie!able amount o alse inormation a!ailable, without such a basic understanding thetrainee will not be able to ormulate a program that will bring results in a manner that isproportionate with the eort e/pended.

The only way to produce ma/imum possible increases in muscle tissue mass is by the productiono ma/imum power. This can only be done by utili$ing e/ercises that engage as much o theparticular mass as is possible, and only when working o!er a ull range o possible motion. 3ndwhile it is almost impossilbe to engage 100E o the a!ailable ibers, much more growthstimulation will occur i the e/ercise is carried out o!er as great a range as is possible. This alsoassists in the de!elopment o increased le/ibility, as a hea!y weight will pull the in!ol!edbodyparts into a ully e/tended position at the beginning o the mo!ement and will also pro!ideprestretching o that in!ol!ed muscle. 7t is now apparent that the most important requirement orinducing ma/imum growth is intensity.

4arrying an e/ercise to the point o momentary but complete ailure ensures that one is training ata point o greatest possible intensity =assuming that the trainee is putting orth eort and notgoing through the motions and thus ailing long beore reaching a point o actual muscularailure>. There is no way to gauge the amount o eort being put orth unless one goes to the pointo ailure. That implies, simply, that 100E o momentary possible eort was put orth.

3lso, it is only by working this hard that one can engage the ma/imum possible amount o muscleibers. 3nd unless this ma/imum amount o ibers is worked, growth will be retarded, i notimpossible. 2any trainees ear this. They are araid o working as hard as is actually required,and thus they oten return to their prior methods o training improperly. 7t is much easire toperorm A sets o @ reps o a particular mo!ement than it is to complete one set , and he terminated the set long beore his strength had been ta/ed. 5e then didstanding presses and chins, and he did manage to go to a point o ailure, although he did take


24/37

momentary breaks during the sets to complain that the weight is just too light to eel so hea!yand other such gems o wisdom.

The resultD %e called me the ne/t day to tell me that he was !ery sore but that he was going toreturn to his prior method o training because your way is just too hard. %e urther admitted thathe thought that 7 was correct - trainng to ailure, using a weight, any weight that would allow a

reasonable number o repetitions, was the proper way to train - but that he preerred anadmittedly improper training method because it was easier. 7 e/plained that while the humanbody could be damaged by doing too much work, the body#s deense mechanisms made italmost impossible to bring about injury by training too hard. You#ll regurgitate or aint beore youcause any real damage to the body, amount oreco!ery ability. "ne can train properly in that all e/ercises are perormed in correct style, takento a point o momentary ailure, etc., but i too much work is done, the system will not be able topro!ide the necessary actors or growth. Yet many trainees train our, i!e, si/ and sometimese!en more per week.

3thletes who are preparing or a season o acti!ity will e/press surprise that they progressed littlewhile liting weights three or our days per week, running distance and sprints on their o daysand practicing the skills needed or their particular acti!ity an additional two or three times perweek. Their ability to reco!er has been depleted, and until that ability is restored, no amount oadditional work will induce muscular increases. Thus training must be limited to no more thanthree daysFweek and in some cases only twoFweek. 3nd or some e/treme cases, training onceper week will ser!e to induce ma/imal amounts o growth.

5hy so-called compound mo!ementsD eore 7 actually knew anything about proper training =andthis is not to imply that 7 know e!en a raction o what there is to know now>, 7 reali$ed that therewas something, an indeinable something, that wasn#t right about a number o bodybuilders whotrained in the gym where 7 also trained. =This is not to be misconstrued as a criticism o all

bodybuilders. 2any ha!e a great deal o athletic ability and ine, athletic-appearing physiques.>

"ne such man was an ad!anced trainee =in the sense that he had been training a number oyears and had won a number o local physique titles>. %owe!er, he was missing a certain athleticquality, a harmonious look. 2y brother put the inger on it when he obser!ed, %e looks like abunch o bodyparts pasted together. %e#s all there, big and all, but the total picture looksawkward-no grace, no glow, no... The point had been made.


25/37

The human body#s muscular structures are such that 7 was ama$ed at the irst autopsy 7witnessed. 3ter reading 3Y# 3B3T"2Y and seeing a number o anatomy charts, 7 hadassumed that one could discern indi!idual muscles. This isn#t the case. They are so interboundand interwo!en, it becomes ob!ious why so many years o medical training are necessary toigure the entire mystery out. 2uscles work in conjunction with each other. &urthermore, greatestgrowth stimulation will come by working the largest muscles in the body. 3 secondary growtheect occurs when the major muscle masses are worked, and the statement that the smallmuscles will take care o themsel!es i you work the big ones is true because o this eect. Thusthe greatest possible growth will occur i mo!ements are employed that will engage the majormuscular structures o the body. =2ore on the selection o e/act e/ercises, later>.

7n addition to inducing growth stimulation, other actors are necessary or increasing the amounto muscle tissue mass. These include sleep, nutrition, and a number o psychological !ariablessuch as moti!ation, resistance to pain and psyching up, amoung others. 9ach o these actors isimportant.

Though the term progressi!e e/ercise has been used as a catchall to describe weight trainingacti!ities, most trainees rarely make any attempt to actually ha!e progressi!e and producti!eworkouts. The theory is so logical as to be almost ridiculous, yet it is so oten, i not always

o!erlooked. 7 one were to add ; lbs to the barbell e!ery two or three workouts, or add anotherrepetition, perormed in proper style, with the same weight one used in the preceding workout,growth would occur =assuming that all other pre!iously mentioned actors were taken intoconsideration and those considerations met>, as the system would be constantly e/posed to ane!er-increasing load. This is progression.

3rthur Gones stated that, with curls as the e/ample when it is possible or a trainee to curl '00 lbsin good orm


26/37

1> &ull quats - 1;-'0 reps '> +ullo!ers - 10 reps *> tanding +resses - 10 reps A> 4hins - 10reps ;> )ips - 1' reps 6> arbell 4urls - 10 reps I> hrugs - 1; reps @> ti-:egged )eadlits - 1;reps

%ow many sets o each e/erciseD "ne. Two. 4ertainly ne!er more than three, and i you areworking properly, one set o most o these e/ercises should be more than enough or anyone.

5hy are these e/ercises chosen as opposed to some othersD ?ery rankly, personal preerencehas much to do with this. %owe!er, some considerations may clariy my prejudices.

There are no bench presses recommended. 4ontrary to popular belie the bench press is not a!ery good e/ercise or the de!elopment o the pectoral muscles. 7t is airly good or thede!elopment o the anterior deltoid and triceps, but the standing press de!elops these musclesas well or better =better being deined as more quickly, more directly, with the production o morepower or work during an actual repetition o the e/ercise>, as does the parallel bar dip. %owe!er,i you care to do bench presses or presses behind the neck in a standing position, eel ree to doso. +erhaps you can alternate pressing mo!ements e!ery ew weeks, e!ery ew workouts, e!eryother workout. You will ne!er suer rom lack o !ariety.

5hy chins with palms acing =curl grip>D 5hile some preer chins to a behind-the-neck position

with a palms-pronated grip, the curl grip gi!es a higher order o work to the biceps and a greaterrange o mo!ement to the latissimus muscles. 5hy sti-legged deadlits as opposed to regulardeadlits or cleansD 3gain, substitute the regular deadlit on occasion, but bear in mind that thesti-legged deadlit gi!es the spinal erectors and biceps emoris more direct work than the regulardeadlit. The power clean, while !aluable or some purposes, is not necessary or thede!elopment o the muscles in question, and due to the speed o mo!ement it placesunnecessary demands on the connecti!e tissue o the in!ol!ed bodyparts.

"b!iously there is room or de!iation in the choice o e/ercises. "ne can at times substitute onepressing mo!ement or another, use dumbbells instead o a barbell, etc. %owe!er, the basicroutine should be utili$ed with little alteration, as all the major muscular structures o the body willrecei!e ma/imal growth stimulation =and i pre!iously mentioned points are taken intoconsideration>.

%ow oten should one train with this programD 3 ma/imum o three times weekly. &or some, twosessions a week will pro!ide the necessary stimulation without e/ceeding the reco!ery ability.+erhaps three workouts one week, two the ollowing week. 7t is e/pected that the intelligentindi!idual will be able to discern or himsel what is necessary. =7t does constantly ama$e me,though, how many persons, intelligent in other areas, successul in their proessions, arehelpless in approaching their training and yet are perectly willing to pursue a course that isunproducti!e or years>. 3ny time that progress is not orthcoming analy$e your approach and iany changes need to be made, it will probably along the lines o reducing the amount o workbeing done.

7 the precepts put orth here seem simple, it is only because they are. 4omple/ly so.(nortunately, most trainees do not want to hear the simple truth. They eel saer looking

endlessly or secrets, miracle potions - almost anything other than admitting that they are notwilling to work .

3n e/ampleD 7 was in a !ery well equipped athletic training center in 2innesota a ew months agoand was approached by a young man o appro/imately '; years o age. 3ter speaking with himor a ew moments, 7 recalled that 7 had instructed him in the use o proper e/ercise style whileworking with one o the Jnow deunctK 5orld &ootball :eague teams. This athlete had been an


27/37

outstanding player at a small 2idwestern college but had been released by the proessional club.5e spoke

7 ha!en#t really been doing too well lately. 7 want my arms to be bigger, he said. 7 noticed thatthey were airly large already and remarked that perhaps they were as big as they would e!er get,in muscular condition, at his present bodyweight. 5ell they were once alot bigger.

%e told me that he weighed appro/imately '; lbs more at that time than he did presently. 7pointed this out and told him that his arms had been larger then, as had the rest o his muscularstructures.

ut 7 was at at that weight, he said. 7 repeated that perhaps his arms were as large as theywere going to be in muscular condition, considering his height, and other hereditary actors,length o muscle, etc. 7 won#t accept that. They ha!e to get biggerH 3s it was, he reused to trainhis legs and lower back as 7 think those parts are already big enough. This was a well-educatedyoung man who had been around was doing graduate work in a related ield =related to weighttraining> and yet displayed a somewhat less than rationale attitude to his training.

"ne more e/ampleD 3 ormer lacrosse and ootball player who had been, a number o years prior

to our con!ersation, moderately successul in physique competition and, when initially beginninghis weight training acti!ities airly strong =as e!idenced by a bench press o a single rep o closeto A00lbs>.

7#m tired o changing my routine e!ery week. There must be some answer, he said.(nortunately, he trained in a gym with a current 2r. (ni!erse titleholder. JblankK suggested that 7do more chest work. 7 suggested he stop wasting his time and perhaps attempt a routine !erysimilar to the one outlined abo!e. %e agreed and struggled through it, using 1;0 lbs or 1' squats,*0 lb dumbbells or his pressing and similar weights or the remainder o the routine.

You mean to tell me that ater 10 Y93 o airly continuous training, that#s your limitD You#reusing 1FA the weight you used @ years ago. 7 was incredulous.

7 know 7#m ha!ing trouble belie!ing it mysel. was his response.

7 this is the result o so-called proper training, you ought to let it go and concentrate onbecoming a millionaire. %e was college-educated, was in possession o two ad!anced graduatedegrees, and highly successul at his chosen proession.

ut &rank Jblank, bodybuilder with some titlesK told me that 7 didn#t need to do any really hea!ymo!ements or de!elopment. 7 merely told him to look at the workout that he had just taken,compare the results o his eorts o!er the pre!ious 10 years o training, and e!aluate the !alidityo his method. 5ell, 7 don#t know. 7 7 could just win one contest it would ha!e been worthwhile.

ationalD 5hat is too high a price to payD 7t wouldn#t be as absurd as it is i all o the wasted

eort wasn#t totally unnecessary. 3s ob i$er remarked

7 7 would ha!e know what proper training consisted o, i someone would ha!e been there toshow me, 7 would ha!e taken e!erything to ailure, would ha!e done a ew basic e/ercises andprobably would still be playing ootball. 9!en at my age. %e smiled.

7t#s or ob i$er and the many people like him that this article was written.


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Setting )p ! *ractical +ull &ody Routine

ecently there has been a renaissance in the /full body0 training routines, thanks inlarge part to people like en 1eistner, Stuart *cobert, -llington Darden as well as

the rebirth of the classic 2ill Starr %3% routine, thanks to 4len endlay, *ark

ippetoe and websites like *adcow+s and Stronglifts. 'hese routines which areintense and use only compound e(ercises are about as old school as you can get.'his is the way that the legends of the golden era of bodybuilding in the !5%"s used

to train. eople like eg ark, Steve eeves, )rmand 'anny, 6ince 4ironda and 7ohn4rimek all used these sorts of 8 day a week, full body routines to get huge. )ny of

these guys would likely be found to have more aesthetic physiques than the averagegrowth hormone fuelled pro bodybuilders today by the vast ma9ority of the general

public. )dd to that, they all had functional muscle and were athletic. How manybodybuilders today could handle a ground ball:

'he fact that legenday football trainer 2ill Starr+s /'he Strong Shall Survive0 and

7ohn *c;allum+s /'he ;omplete eys to rogress0 are still bestsellers today speaks

for itself. 'hese two books, for e(ample contained routines that have been modifiedand reinterpreted somewhat by many, but the core ideas and structure behind themstill prove to be true< full body workouts are the most efficient way to gain a lot of

muscle really quick, full body workouts burn the most fuel and are best for getting

that lean and athletic look, while gaining muscle. 'hey are also the most natural wayto train, as your body works as a whole, not in some sort of segmented kinetic

isolation.

How to go about setting up a full body routine?

=hen setting up your full body routine, there are some things that you have toconsider and your training recovery abilities are perhaps the most important. If you

are a fairly new trainer, with less than a year or so under your belt, or are a youngtrainer > say under ?% years old, then your recovery ability and consequently the

volume and frequency of your workouts can be higher than an older trainer $like meat @A& who has trained for ?" years. )n older trainer say, over @" might be able to

use more resistance in their e(ercises, but this will necessitate larger amounts oftime in between training sessions as greater resistance creates a greater aggregate

stress on the body+s recovery ability. Think of your body is a well of energy, the

same amount of energy used to power you through a workout is the samesource of energy used to recover from the workout.If you run the well dry with

too many training sessions with not enough rest in between them, then its areasonable assertion that you are short changing yourself in terms of muscle gains.

'he key variables to consider in any training routine $split of full body& are !&

volume, ?& frequency and 8& intensity. 'he key variables in the supercompensation

phase of muscle growth are !& diet and ?& rest. 'ake stock of your age, thee(perience you have in training and the amount of stress in your life at any giventime as well and ad9ust your training accordingly.

For younger trainers and beginners:

the following routine is to be done 8 days a week, one on, one off, weekends offon' @ust "ush it and see

how much $ou can do .n da$s $ou #eel shitt$, @ust hit $our re"s and "unch out

- ?uildin' 'raduall$ is buildin' success on success, which builds con#idence # $ou bust $ourballs to the limit hittin' 35 re"s, then $ou will start to (uestion whether $ou can do the ne+t

wor%out, $ou 'et scared o# the bar, and $ou sto" en@o$in' $our trainin'

- Ta%e ever$ #ourth wee% o## The ori'inal article su''ests doin' a wee% o# sin'les, but @ust

#or'et about li#tin' and 'o do li#e stu## tr$ to #inish m$ #inal third wee% hittin' a 50, but it

doesn9t alwa$s ha""en li%e that

- ou don9t want to do two or more wor%outs in a row that are O0-O5 RPC

- # $ou are startin' to 'rind the li#ts a#ter 5 sets or less, the wei'ht is too heav$

- # in doubt, 'o li'hter

- )on9t be 'reed$

Quote:


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9d do this once a wee%

wee% 1-315+30

wee% 2-330+30

wee% 3-3;5+30wee% ;-360+30 'ettin' hard

wee% 5-ma+ end at ;60

wee% 6-deload

wee% -3;0+30

wee% :-355+30

wee% O-30+30

wee% 10-3:5+30 'ettin' hard

wee% 11-ma+ end at ;:0

wee% 12-315+30 %inda deloadwee% 13-365+30

wee% 1;-3:0+30

wee% 15-3O5+30

*ee% 16- ma+ and "ull a hard 500

(inimalist 'outine

9m in the "rocess 7wee% ;8, o# tr$in' the #ollowin' minimalist "ro'ramme that wasrecommended to me b$ a "henomenall$ stron' dru' #ree li#ter 7220%' "aused bench 100%',

2O0%' s(uat etc8

*ee% 1 60 li#ts :0F o# 1RM*ee% 2 ;0 li#ts :5F o# 1RM*ee% 3 20 li#ts O0F o# 1RM*ee% ; 10 li#ts O5F o# 1RM*ee% 5 20 li#ts 65F o# 1RM 7s"eedEdeload8*ee% 6 =ew "b

)o this however $ou want !ets, re"s, da$s are all irrelevant as lon' as $ou achieve with 'ood#orm 9ve been doin' this with the #ollowin' li#ts )eadli#t, ?ench, Push Press, Pull-u"s, )i"s!o the #irst three wee%s loo%ed somethin' li%e

*ee% .ne

?ench Press 100%' + 60 re"s)eadli#t 1O0%' + 60 re"sPush Press O0%' + 60 re"s)i"s H20%' + 60 re"sPull K"s ?* + 60 re"s

Lots of doubles, triples and fives. About 70% of the bench reps were paused. Everything very


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easy, nothing above a 7E

*ee% Two

?ench Press 105%' + ;0 re"s)eadli#t 200%' + ;0 re"s

Push Press 100%' + ;: re"s 7miscounted8)i"s H30%' + ;0 re"sPull K"s H5%' + ;0 re"s

Lots of triples, doubles and singles. About "0% of the bench reps were paused. #ost easy,nothing above an $"E

*ee% Three

?ench Press 110%' + 25 re"s)eadli#t 210%' + 20 re"sPush Press 105%' + 20 re"s)i"s H;0%' + 20 re"sPull K"s H10%' + 20 re"s

9m reall$ li%in' it so #ar 9ve never reall$ done "ull u"s be#ore so 9m actuall$ buildin' somearms The constant "ractice with meanin'#ul wei'hts means 9m reall$ nailin' down the s%illour stren'th and neural develo"ment is dictated b$ overall tonna'e and avera'e intensit$, and thin% the "ro'ramme above hits the sweet s"ot

The 'reat thin' is that $ou can "ic% the li#ts $ou use it on, so $ou don9t necessaril$ need tobuild in an$ imbalances ou can also var$ the wee%l$ tonna'e across the li#ts i# $ou wanted to!o #ar 9m #indin' the tonna'e is "er#ect #or all o# the li#ts, @ust #ind it a little di##icult to 'etall the re"s in when can onl$ 'et to the '$m 2-3 times a wee%

t %ee"s $ou accountable, but also allows #or shitt$ sessions t %ee"s $ou #ocussed, and moreli%el$ to do the main wor% so that $ou hit $our tar'et 9m not s(uattin' #or the moment due to

m$ %nees, but i# were s(uattin' too would "robabl$ do the number o# li#ts stated above #ors(uat, and hal# as man$ on deadli#t

MMI obviousl$

Personall$ thrive on sim"listic 'uidelines rather than routines that "rescribe re"s, sets, wei'htetc thin% whenever sto" chasin' PRs, 9ll do somethin' li%e the reenhost stu## hundredso# re"s with a li'ht wei'ht in the deadli#t and bench 7"robabl$ 315 and 225 res"ectivel$8

All 'ood "oints

.ne element that is not reall$ addressed *RT to 4minimalism4 in this discussion is time and"ro'ression As i see it, the stron'est ar'ument in #avor o# 4the least necessar$4 a""roach is

that it is the way we learn Period /ull sto"

*hether $ou9re startin' out or startin' over, $ou alwa$s start #rom a base o# sim"licit$ A #ew

basic tools, master them and move on M$ own do'matic a""roach stems #rom seein' so man$


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"eo"le com"letel$ #ail to develo" the two thin's the$ need to succeed because the$ added in

too much random ass shit with the 'oal o# 4bein' well rounded4

Master a #ew thin's

)evelo" consistenc$

As noted above, alwa$s start #rom a hand#ul o# %nown use#ul movements and then add

su""ortive moves over time Addin' 4e+tras4 too earl$ is totall$ counter"roductive to the

"rimar$ 'oalsMaster$Eonsistenc$ !ome "eo"le need more e+tras, some "eo"le need #ewer

would submit there9s more value in doin' e+tra stu## outside the wei'ht room than in it #or

(uite a while

As )ano describes, over time $ou develo" a re"ertoire o# "ractices individual to $ou Movin'

#rom a #ew tools and addin' a #ew more as $ou need them is sensible "ractice and "ro"erteachin' Too much throttle in"ut too soon is 'uaranteed #ailure

3 )a$s "er *ee%

*e start ever$oneCICR.=C this includes m$ 6: $ear old mother, the 16 $ear old '$mnast,the so"homore )2 linebac%er, the ;3 $ear old male accountant, the 5: $ear old #emale !tatecourt @ud'e

Monda$ !(uat3-5 sets o# 5 ascendin' wei'ht to a heav$ set o# 53+3 ?o+ s(uat ascendin' wei'ht , later we use "auses, sometimes !!?abs hamstrin'sdoesn9t matter how rowslots, )? ??, doesn9t matter #or a while

*ednesda$ ?ench3-5 sets o# 5 ascendin' wei'ht to a heav$ set o# 53+3 incline over overhead "ress ascendin' wei'ht, )? or &o' or A+lewhateverArm shitwhateverrowslots, )? ??, doesn9t matter #or a while

/rida$ )eads3-; sets o# 3-5 )eadli#t to a heav$ set o# 5

3+3 )e#icits or Bercher s(uats or bloc% "ulls


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ou learn techni(ue as $ou 'o, $ou develo" immediate core and hi" stren'th and stabilit$, $ouhave near Bero need #or sin'le le' wor% #or some time and the arm bullshit is #or aesthetics!ome "eo"le who want to 'et to do di"s and chins we run the 59s based "ro'ression #or as littleas a month and as lon' as a $ear de"endin' on 'oals and "ro'ress # the$ wantEneedconditionin', the$ can "ush the "rowler #ast, ta%e a wal% slow cardio on o## da$s i# the$ want# the$ are #at, eat less

*as it !ha# or ?) who said the$ normall$

*or% u" to a to" set, then do a #ew dro" sets

.r, wor% u" to three wor%in' sets

.r, wor% u" to a to" set, and then do dro" sets o# a sli'ht variation o# the main li#t

!o 3+5 o# a bac% s(uat, or a to" set o# 5 in the bac% s(uat and some dro" sets o# :, or, a to" setor two o# 5 in the bac% s(uat, and then #ive sets o# "ause s(uats

That, and the rule o# 10, and limitin' #ull bod$ movements to 15 wor%in' re"s "er session,"artial bod$ movements to 25 wor%in' re"s "er session, seem to all wor% well

ou could also do ver$ well, 'iven time and consistenc$, @ust wor%in' u" to a to" set and callin'

it a da$ ou9re not 'oin' to brea% an$ world records doin' it, but $ou could be "rett$ stron'

There are worse a""roachesTwo thin's about this in m$ o"inion and e+"erience /irst, the

4science4 o# one set bein' almost as e##ective as 2 or 3 is based on the bod$buildin' desired

stimulusEres"onse =ot the stren'th stimulusEres"onse !econd, Pavel is on to somethin' about

4'reasin' the 'roove4 ?ut in a sli'htl$ di##erent wa$More sets, even not done to a to" set,

"rovide better stren'th 'ains ?ut as we all have a'reed #or the most "art, an$ a""roach done

consistentl$ is wa$ better than random incredible a""roaches done s"oradicall$

To add

There are some isolation e+ercises and stretches that could consider basic #or almost all

trainees

?and "ull-a"arts and band "ush-downs are hi'h on m$ list )o the$ come be#ore "resses or

rowsL =o, but wouldn9t have a "roblem w them on the list ?and "ull a"arts and band

"ushdowns are ver$ bene#icial


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