Misc Exercise Docs

March 06, 2006
A Minimalist Power Routine

This advanced routine will cover all the bases in 15-30 minutes.
Snatch a pair of heavy kettlebells. Lower them slowly to your chest and military press them
back up. Lower them again, bring your feet closer if necessary, and do a front squat. That was
a rep.
Do one every minute until you barely make it. When you put up 30 reps of the hybrid exercise
in 30 minutes switch to doubles: two snatches followed immediately by two military presses
and chased down with two front squats. Get up to thirty doubles and switch to another routine.
Practice the above hybrid exercise on Mondays and Thursdays. On Tuesdays and Fridays do high
rep quick lifts for conditioning.
Dan Johns Left of Passage:
You will be doing two exercise combos with two kettlebells of the same weight. In this context
a "combo" means alternating two exercises with minimal rest.
The first combo is the double kettlebell C&P (each press is proceeded by a clean) plus the
pullup. The second is the double kettlebell farmer's walk chased by the double kettlebell
swing.
Monday-Medium Day
1. First combo: 3x(1,2,3)
2. Second combo: 8 repeats (80 double kettlebell swings, 320 meters of farmer's walks)
Wednesday-Light Day
Friday-Heavy Day
Note that Dan puts the heavy day on Friday. This way you skip it or train very light if you have a
Friday competition"
I took it as the second combo was 10 double swings and 40 meters of farmer's walks. Therefore,
4 repeats would be 40 double swings and 160 meters of farmers walks.
If you did what is in the parentheses for each 'repeat' then you would be doing 1000 double
swings and farmers walks for 4000 meters on Friday...which is a little ridiculous
THE MUSCLE BUILDING

MAGIC
OF
KETTLEBELL FAST
TENS
by
PAVEL
Now I believe, said Soviet champion weightlifter

Sultan
Rachmanov after following a repetition quick lift
program.
My shoulders, my back, everything is filling with
strength.
here is magic to sets of ten to twenty
quick kettlebell lifts. Retired powerlifter
Phil Workman, RKCwho already
carried more muscle mass than a human body
has the right tostarted doing multiple sets of
C&Js with a pair of kettlebells. The problem you
are likely to face is getting the bar into position.
You can load up a straight bar in a power rack;
a Gerard bar needs to be deadlifted first. After
a few months you are certain to shrug more than
you can pull off the floor.
HIS SHOULDERS SWELLED UP

TO THE POINT WHERE HE
WAS ACCUSED OF TAKING
STEROIDS.
Rock climber Kevin Perrone, RKC was not
amused when long cycle C&Js put fifteen
pounds of beef on his wiry frame.
In 1952 Ironman founder and editor Peary
Rader reported about a muscle builder who:
used the clean and jerk as an exercise in a
weight gaining experiment. Jim has always been
a hard gainer and found it almost impossible
to make progress. He went on this program of
cleans and jerks with all the poundage he
could use correctly for the required number of
reps (about 15 to 20). He immediately began
gaining weight very rapidly and was amazed that
the practice of this one lift or exercise could have
such a profound effect on his body.
Subsequently others of us have made similar
experiments with this lift and found that it not
only was a good weight gaining medium but also
developed strength, endurance, speed, and
timing that nothing else could give us. We also

found it to be the toughest workout we have ever
had.
These words carry weight, given the fact that
Peary Rader was one of the first in the iron game
to heavily promote high rep barbell squats.
You have read in Hard-Style about the
extraordinary deadlift accomplishments of
powerlifter Donnie Thompson, RKC. But did
you know that Donnie also added 100 pounds to
his bench press? That in a bare three months he
gained twenty-six pounds of muscle on a routine
that emphasized kettlebell quick lifts? Mr.
Haney, RKC, a 51-year-old former college
champion shot putter and Thompsons coach,
added fifteen pounds of muscles on the same
routine.
ASKED MR. HANEY

WHAT HE ATTRIBUTED HIS
LIFTERS PHENOMENAL
PROGRESS TO.
HE REPLIED:KETTLEBELLS
WORK THE MUSCLES
WITHOUT KILLING THEM.
When I taught a kettlebell seminar at the
powerlifting Westside Barbell Club I asked Louie
Simmons the same question. Simmons is the
WSB mastermind; Thompson has trained under
him and has been following the Westside
template. Louie said to me: Kettlebell lifts are
slower than plyometricsslow enough to work
the muscles. And you thought faster was
always better!
True plyos must be very touch-and-go in
order to teach you to recruit your muscles more
explosively and make a better use of stored
elastic energy.
They are not meant to build muscles for that
reason and because at the intensities involved
you could not put up a high enough volume
safely. If you are interested in the complex
science of plyometrics, read Supertraining by
Mel Siff, Ph.D., available from elitefts.com.
Unlike plyos that are too quick and too low
rep, repetition quick lifts work the muscles most
thoroughly. Usually the athletes lift barbells
and then immediately drop them. This takes
several seconds, comments Dmitri Ivanov who
interviewed Vasily Alexeev, the #1 weightlifter of
the seventies.
According to Alexeev's method, the athlete
finds himself under the weight for a period of
two or three minutes. The entire body must
sustain this prolonged effort, as the athlete

completes several consecutive exercises without
letting go of the equipment. The weight of the
barbell is relatively light, but the varied work
with it affects every muscle cell.
By the end of the two-week session, all
Alexeev's students had increased their
bodyweight as a result of muscle growth and at
the same time theyd increased their abilities.
Here is what Sultan Rachmanov said: At first I
trained my own way. I didn't believe that
Alexeevs advice would help me. Now I believe...
My shoulders, my back, everything is filling up
with strength.
REPETITION QUICK LIFTS
WITH THE DECELERATION

COMPONENT BUILD MUSCLE
FAST, PROBABLY DUE TO A
UNIQUE COMBINATION OF
THE MUSCULAR STRESS AND
THE JUST RIGHT HORMONAL
ENVIRONMENT.
The Russian kettlebell is the ideal tool for such
training.
Kettlebells can be swung between the legs.
Such deceleration builds powerful hips. Dont
try it with a barbell!
Kettlebells can be cleaned for many reps
without stress to the wrists.
T
Kettlebells demand that you rack them with
your arms pressing tight against your torso.
This position enables you to safely absorb the
shock when dropping the kettlebells to your
chest following a jerk.
Where the technique of the barbell Olympic
lifts tends to deteriorate rapidly once reps go
upRussian National Weightlifting Team
members stick mostly to doubles these days
kettlebell quick lifts usually get better with more
reps.
That said, here is a general prescription for
building muscle that is as strong as it looks, with
kettlebell quick lifts.
HOW TO BUILD DENSE AND

POWERFUL MUSCLE WITH
KETTLEBELL QUICK LIFTS
1. Do 10-20 reps per set, 50-100 per

workout.
2. Train a muscle group 2-4 times a week.
3. Use a hard style of lifting, dont pace
yourself, dont use energy saving
techniques.
4. Do the quick lifts that require you to
decelerate the kettlebell(s) on the
bottom.
5. Use heavy kettlebells; double kettlebell
drills are ideal.
6. Rest for 1-2min between sets.
7. Use hybrid lifts at least some of the time.
7. Eat!
Some explanations are in order.
1. DO 10-20 REPS PER SET,

50-100 PER WORKOUT.
Experience shows that this rep range works
best for building muscle with quick lifts. Ten
makes a nice round number. Louie Simmons has
found out that twenty was too many for him, he
got too sore and tired, so he sticks with tens.
Take your time to work up to the
recommended 50-100 reps per workout volume.
2. TRAIN A MUSCLE GROUP 2-4

TIMES A WEEK.
Again, learned in the trenches.
3. USE A HARD STYLE OF LIFTING,

DONT PACE YOURSELF, DONT USE
ENERGY SAVING TECHNIQUES.
The astronomical reps top GS competitors
crank out in the snatch and jerk are only possible
through skillful energy management. For
instance, to make sure that his grip can go the
distance the girevik does not sharply reverse the
movement of the kettlebell on the bottom. He
lets the kettlebell come to a stop behind the
hips naturally and rocks back on his heels to
absorb the remaining momentum. Then he
rocks forward on his feet and lets the kettlebell
swing forward by itself, like a pendulum instead
of driving it with his hips. Only when the
kettlebell is between his legs will the girevik give
it a measured hip thrust.
Such efficiency is exactly what is needed for
winning a GS championshipand the opposite
of what is needed to build strength and muscle.
Different strokes for different folks. Brazilian
Jiu Jitsu World Champion, Steve Maxwell,
Senior RKC, stresses that you must make your
sport technique as efficient as possible and your
strength and conditioning as hard as possible.
Steve drives his kettlebell lifts hard, with all his
power, and does not worry about the numbers.
On the mat he is the ultimate in efficiency.
4. DO THE QUICK LIFTS THAT REQUIRE
YOU TO DECELERATE THE KETTLEBELL(S)

ON THE BOTTOM.
Rapid eccentric loading is essential to the
success of a repetition quick lift program. It
does not mean you should never do snatches and
cleans straight from the platform as Olympic
weightlifters do, just dont emphasize them.
5. USE HEAVY KETTLEBELLS; DOUBLE

KETTLEBELL DRILLS ARE IDEAL.
That presumes you are aiming for a lot of
muscle and strength. Dont chase ever-heavier
kettlebells if all you are after is conditioning.
Double kettlebell swings, snatches, cleans, and
jerks force your lower body to work harder and
help you get the right metabolic environment for
muscle growth. Look what double kettlebell
drills have done for Senior RKC Mike Mahler. I
highly recommend his Kettlebell Strength & Size
Solutions DVD (pages 29-30) as a reference for
double kettlebell drills.
6. REST FOR 1-2MIN BETWEEN SETS.

When training for strength, rest a lot between
sets. Five minutes are standard, three are pushing
it, ten are not unheard of, and you cant beat
resting for half an hour to an hour between sets.
Conditioning is just as simplerest as little as
possible. If you are not panting, you are
slacking.
Muscle building is trickier. Resting too long
interferes with the production of muscle building
hormones. Resting too little forces one to use
lighter weights. A compromise is in order. The
idea is to get pumped with a heavy weight. One
to two minutes usually does the trick.
7. USE HYBRID LIFTS AT LEAST

SOME OF THE TIME
Combos will smoke you! Below are some
double kettlebell hybrids to choose from. You
can invent many more. Note that grinds like
presses and squats are mixed in but quick lifts
make up the meat of the list.
C+P
C+J
C + FSQ
J + FSQ
J + OVERHEAD SQ
C + P + FSQ
FSQ + PUSH P
SN + OVERHEAD SQ
SN + P
FSQ + SOTS P
SN + FSQ
SN + P + FSQ
C + FSQ + J
SN + OVERHEAD SQ + P
SN + OVERHEAD SQ + SOTS P
SN + OVERHEAD SQ + SOTS P + FSQ + P
8. EAT!
Kettlebell lifting is very demanding. Most
comrades will not put on muscle unless they eat.
A lot.
Following is a sample six-week strength and
muscle building routine for a girevik who is
accustomed to heavy, high volume training.
Adjust it to your strength and conditioning.
Note that the workload goes up for three weeks,
then backs off and builds up again. The reasons
behind these three-week waves are explained in
Power to the People! and Beyond Bodybuilding.
As strongman Bud Jeffries, RKC put it, Lower
and repeat until youre convinced youre a better
man for doing it or your wife calls you in.
Report your gains on the dragondoor.com forum.
4
A FAST TENS PROGRAM FOR MUSCLE AND
POWER
Exercises Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
MON 1. C + P 2 x (5, 10) * 3 x (5, 10) 4 x (5, 10) 3 x (5, 10) 4 x (5, 10) 5 x (5, 10)
2. SN + FSQ 2 x 10 ** 3 x 10 4 x 10 3 x 10 4 x 10 5 x 10
WED 1. SN + P 2 x 5 3 x 5 4 x 5 3 x 5 4 x 5 5 x 5
2. C + J 2 x 10 3 x 10 4 x 10 3 x 10 4 x 10 5 x 10
FRI 1. SN 2 x 10 3 x 10 4 x 10 3 x 10 4 x 10 5 x 10
2. FSQ + PP 2 x 5 3 x 5 4 x 5 3 x 5 4 x 5 5 x 5
* 2 x (5, 10) means two series of 5 and 10 reps: 5, 10, 5, 10. One clean plus one press count as one rep.
** 2 x 10 means two sets of five reps. One squat and one press equal one rep.
Leg Routines:
Well something I did for my brother was to have him do front squats with Kettlebells that were
kinda heavy (he used two 24kg KB's because his leg strength wasnt the best back then).
Anyway I Had him start of doing 2 sessions a week and just increasing the time of the sets and
he would work non-stop.
Thib wrote a small article that was similar not long ago now after the front squats my brother
would do double swings and then he would do full length jumps from a crouch and try and get a
high as possible. He ended up stopping after 7 weeks because he was complaining about his
legs getting too big. When my brother was doing his squats he increased the set by 30 seconds.
In Thibs article he mentioned that the rest periods shoudl increase by 20 seconds for the squats
and after that you move on to 3 sets of leg extensions and leg curls.....
So the workout would look like this:
1) Kettlebell front squats: start at 2 minutes and increase by 30 seconds every session
(remember only two sessions a week).
2) Double Kettlebell swings: 3 sets of RM (start with the bells about 1-2 feet behind the body so
you get a good stretch)
3) Jumps for height: 3 sets of RM (crouch all the way down and explode up - shake off the legs
between sets).
Dan John posted a nice smoker using kb front squats and cleans (doubles)
1 clean, 1 squat
2 cleans, 2 squats
3 cleans, 3 squats
etc.
This is simple sounding but deceptively hard, especially with the 32s.
I got up to 6 with the 24s.
I got up to 3 with the 32s.
I haven't put much time in on it though, but it's a fun little sequence.
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 four
weeks.Perform a single leg calf raise on a step or block for twenty reps. Stretch the
calf after the set for 10 sec. Immediately perform 100 single leg hops as high as you
can. Stretch another 10 sec. Now repeat the same sequence again for half the reps (
10 calf raises, 50 hops). Then do the other leg. If your body weight is to light, hold
extra weight in your hand during the calf raise. After the four weeks, go back to
performing your old routine.
Steve Maxwell
Pavels Double Kettlebell ETK for Milo

It has been said that Russians create their own problems and then heroically overcome them.
The purpose of this article is to solve the non-problem of lack of exercise variety in the Enter
the Kettlebell! training plan.
The following template addresses dynamic strength, slow strength and conditioning. It was
designed to comply with the training principles known in Russia as "waving the loads," "the
continuity of the training process," and "specialized variety." Enjoy the pain!
Since push presses/jerks and squats have been added to pulls and presses, the Enter the
Kettlebell! schedule needed to be modified to keep the workouts short. Grinds and ballistics
have been separated into their own days, each category to be practiced twice a week. To keep
complying with the light-medium-heavy effort plan, a micro-cycle has been stretched out to 2
weeks. On Dan John's recommendation, the order of the sessions has been changed to place
the heavy effort in the beginning of the week and the medium at the end. This will keep the
athlete fresh for a weekend competition. This will also enable him to replace the medium days
with light "tonic" workouts when desired.
A pair of dice, as in Enter the Kettlebell!, prescribes the duration of an exercise series: 2 to 12
minutes. For simplicity's sake we will do this for all exercises - the grinds as well as the
ballistics. On the heavy day the trainee is required to do as many reps as possible with the
given weight in the specified time fame, as in Staley's EDT. However, he must stick to the
ladder protocol, repeating several ladders best suited to get the most reps in a given exercise
with a given weight.
For grinds you may not exceed 5 reps per set, even with light bells. Your ladder choices are:
1,2,3 (6 reps)
1,2,3,4 (10 reps)
1,2,3,4,5 (15 reps)
Restricting the athlete to such ladders will reduce guesswork and will encourage better
technique and higher tension. You pick the ladder which allows you to bang out the most reps
in a given time frame. Experiment.
Double KB quick lifts also follow specific ladders, doubling the grinds' reps:
2,4,6 (12 reps)
2,4,6,8 (20 reps)
2,4,6,8,10 (30 reps)
Single KB quick lifts have ladders of their own:
5,10 (15 reps)
10,15,20 (45 reps)

10,20 (30 reps)
Moderate reps are meant to discourage pacing and encourage high work output. Don't climb
higher on the ladder if explosiveness drops off. Feel free to shorten the ladders at the end of
the round.
Long Dan John quote. Thesis: quality reps are most important.
On heavy day the trainee is instructed to do as many reps as possible in the given time fame (112 minutes as determined by a roll of the dice). This is 100% effort. On a medium day the
trainee will do 70-80% of the reps he thinks he is capable of. Light day is 50-60%.
The weight of the KBs is also prescribed by the dice, this time a single die. Depending on the
number of KBs owned and ability in the given exercise, he will assign the values to each die
roll. Be biased towards medium weights.
Example: if one owns pairs of 16s, 24s and 32s and can press a pair of 32s X2-3 times, he might
assign the following values:
1 dot: 16s
2 dots: 16s
3 dots: 24s
4 dots: 24s
5 dots: 24s
6 dots: 32s
Note the emphasis on the 24s.
Double presses, swings and front squats allow one to use diff. size bells for a unique effect
called stabilizing musculature. You could try something like this:
1 dot: 16s
2 dots: 16 + 24
3 dots: 16 + 32
4 dots: 24s
5 dots: 24 + 32
6 dots: 32s
If you have chosen 2 bells of different sizes switch arms every set.
When it comes to the double snatch, our comrade can barely snatch a pair of 32s. This means
this weight should be left to variety days. A double snatch assignment would look like this:
1 dot: 16s
2 dots: 16s
3 dots: 16s or 24s
4 dots: 24s
5 dots: 24s
6 dots: 24s
Each individual table should have should have a separate table of weight values for each roll of
a single die. If you can do fewer than 3 perfect reps with a given weight then the weight should
be saved for variety days.
The exercises in each category (pull, press, squat and push press/jerk) are also picked with a
roll of a single die. This will give you 6 variations to play with. More is not good.
Here are the recommended variations. An advanced trainee may replace some of these with
barbell lifts.
Pulls
1 dot: Swing - 1, 2 or H2H
2 dots: Overspeed swing w/ partner or JS band
3 dots: Double swing
4 dots: Fast cadence snatch (no lockout pause)
5 dots: Slow cadence snatch (pause at lockout)
6 dots: double snatch
Presses
1 dot: C+P
2 dots: Military press
3 dots: Pat Casey press (hold on to something at chest level with free hand)
4 dots: Double C+P
5 dots: High stop alternating press (lower on KB to chest and press while other KB is locked out)
6 dots: See saw press
Jerks/push presses
1 dot: Ghey Viking push press
2 dots: Double ghey Viking push press (light load, speed emphasis)
3 dots: Jerk
4 dots: Double jerk
5 dots: Double C+J
6 dots: Double push press from front squat
Squats
1 dot: Goblet squat
2 dots: Goblet squat
3 dots: Double front squat
4 dots: Double front squat
5 dots: Pistol
6 dots: Pistol
Adding weighted pull-ups is highly recommended:
Pull-ups
1 dot: Tactical pull-up (no thumbs, no kip, neck to bar)
2 dots: Chin-up
3 dots: Parallel grip pull-up
4 dots: Pull-up on rings
5 dots: Pull-up on rope
6 dots: L-pull-up
_________________________
Week 1
- Monday: Grinds, heavy effort, press 1, squat, press 2, pull-up
- Tuesday: Ballistics, light effort, pull, push press/jerk
- Wednesday: Variety
- Thursday: Grinds, medium effort, press 1, squat, press 2, pull-up
- Friday: Ballistics, medium effort, pull, push press/jerk
- Saturday: Variety
- Sunday: Off
Week 2
- Monday: Grinds, light effort, press 1, squat, press 2, pull-up
- Tuesday: Ballistics, heavy effort, pull, push press/jerk

- Wednesday: Variety
- Thursday: Grinds, medium effort, press 1, squat, press 2, pull-up
- Friday: Ballistics, medium effort, pull, push press/jerk
- Saturday: Variety
- Sunday: Off
Goblet Squat Routine:
The New Plan for Powerful Legs

This innovative muscle maker will revolutionize your workout and transform
your body
The Workout
Throw down a 100-pound goblet squat in just 6 weeks using this plan. Your upper body stays
rigid, so your glutes, quadriceps, and hamstrings do most of the heavy lifting. One hundred
pounds may not sound all that impressive, but wait till you try it. Once you're able to bang out a
few sets of 10 with triple-digit weight, you'll realize the full-body benefits of squats.
Weeks 1 and 2 Hone your technique. Five days a week, perform two to three sets of five to 20
repetitions of goblet squats. Use a light dumbbell, or even a heavy book.
Week 3 Do squats 3 days a week, resting for at least a day between sessions. You'll improve
your technique and increase strength and muscle endurance.
Day 1 Perform a "rack walk-up." Grab the lightest dumbbell you can find and do a set of five
goblet squats. Return the weight to the rack and grab the next heaviest dumbbell. The exchange
should take you no more than 20 seconds. Do another set, then continue moving up the rack until
you find a dumbbell that's challenging to lift but still allows perfect technique.
Day 2 Do the reverse of Day 1: a "rack walk-down." Start with your second-heaviest dumbbell
from Day 1, and complete a set of five reps. Move down the rack, lifting a lighter weight for each
set of five. Aim for a total of 10 to 12 sets, resting for no more than 20 seconds between sets.
Day 3 Combine your workouts from Day 1 and Day 2. You'll start by moving up in weight,
performing sets of five repetitions. When you reach your heaviest weight, work back down the
rack. Rest for 2 days before your next squat workout.
Week 4 Same as week 3, but perform three reps with each dumbbell, using heavier weights than
in your last workout.
Week 5 By now you should feel comfortable performing the goblet squat. You'll focus on
building muscle and strength. Again, rest for at least a day between workouts.
Day 1 Do two sets of 20 repetitions using a dumbbell that challenges you in the last five reps.
Rest for 2 minutes between sets.
Day 2 Choose a weight that makes it difficult to complete 10 reps. Do three sets of eight reps,
resting 60 seconds between sets.
Day 3 Perform a rack walk-up. Do three reps with each weight, and stop when you feel your
technique beginning to falter.
Week 6 This week's theme is simple: If you can pick it up, you can squat it.
Day 1 Do the regular rack walk-down, performing three reps per set with a heavy weight. Then
do it again, this time starting with a slightly heavier dumbbell. Rest for no more than 20 seconds
between sets and for 30 seconds between walk-downs.
Day 2 Do a couple of light warm-up sets of goblet squats, then do the rack walk-up twice. Do
three reps per set and rest for up to 30 seconds between sets.
Day 3 Do a few easy sets to warm up. Then find the heaviest dumbbell you can lift--aim
for three digits--and perform the goblet squat.
Martial Arts S &C Thread @ IronGarm

-It would seem Weck has taken the idea of doing MA S&C with virtually no wieght to it's logical,
or beyond logical, conclusion. If you look at more of the clips he's doing things with spinning
BOSUs, his bola balls, a 18lb body bar etc... Sonnon of course has also gone down this route
with Pasara and body flow as well as clubbells.
We 've all seen a library of drills with balls, bells, bands, ropes etc...designed to be SPP and
even stretched out to GPP for fighters. We all understand the concept.
On the other hand from Pavel:
"If you are short on time follow the split by Igor Sukhotsky, M.S. Comrade Sukhotsky, a Russian
nationally ranked weightlifter turned full contact karate fighter, squats, bench presses,
deadlifts, and practices good mornings and full contact twists three times in two weeks.
Monday-Friday-next weeks Wednesday."
Some observations. At the Naked Warrior seminar a couple of BJJ guys, kids really, Regis had
just brought over from Brazil were there. After Pavel did the pistol instructions one of them
said, "like this?" and popped off 5, same with one arms. He could obviously do these becuase of
doing BJJ 10-15 hours a week, not visa versa. Same thing with alot of the yoga/ginastica stuff.
Rickson can do all that stuff becuse he's been rolling since he had a sippy cup.
Some disclaimers. If you have all day to train and rest then maybe you don't have to make any
decisions, you just do everything. But I think there's an argument to made that maybe that's
not the way to go either. Obviously fighters are better off doing some training rather then
fighting to avoid injury, but are they doing it smart, or just replacing one kind of overuse for
another.
If Weck spent the time and energy on simply getting strong he spends on a spinning BOSU,
assuming he spent the same time on MA, wouldn't he be more dangerous?
Now it also depends on how you approach your MA. Are you doing to learn how to "handle
yourself", a practical level of being able to fight and defend you and yours, or even more
urgently preparing for actually serious business CQC - or are you studying movement? If you're
studying movement then you're not after the same end. You could be doing tea ceremony.
It seems to me after all the time in, and trying many of the recent, last 10 years worth, of
"alternate modalities", for anyone with a real life who wants to gain or at least maintain a
modicum of effectiveness in their ability to "handle themselves" the way to go is a very basic
program to get as strong as you can and then spending the rest of the time training fighting.
Something like what I'm doing for a BW solution, or Fatty's present program, PL 54s, Scipio's
kind of deal etc...
Thoughts?
-These "personal training" ideas, or "pro fighting" ideas are so ingrained in S&C it's almost
impossilbe for you guys to even think about what I'm talking about.
I'm talking about what used to be called "walking around strong", or maybe in this context
"walking around tough". Block periodization - give me a break. I'm not talking about training for
a fight that's 4 months out. I'm talking about a regular person, with limited time, walking
around as "ready" as possible. A guy with a family, job etc...who doesn't want to become
another weak, soft sheep.
So, basically, you wanted to say that you think smart resistance training + actually doing the MA
frequently = optimal for average MA?
One thing that pretty much every culture with a history of fighting or some sort of warrior
culture behind it has always done some form of long distance running or something similar. This
used to be just a fact of life until modern S&C started questioning it. It's nice to see that
Jamieson has tried to bring the pendulum back to neutral on it.
Is there a culture of competitive fighters that didn't have long distance running as part of it?
Refer to the speculations in "Born to Run" about the evolutionary advantage of being able to
run longer and farther than any other animal on the planet.
A lot of fighter's training in the past just used what they had at hand. Then they worked like
hell at it, (Thai pads for Thais,,, heavy bags for boxers) and became monsters.
1.With lots of rest,... Weights,... 3 to 5 routine or 5-3-1,, then some LSD running as per Thai's
or Boxers, with some sprints. Then train your art FRESH.
2.With tougher schedule,, Circuits,,cardio via moving iron or BW. Then practice your art fresh.
3.With less than optimal,... Train using methods that don't imitate,, but simulate combat. Then
include impact work. Work with a partner whenever possible and practice impeccably. (Oddly, I
think Rickson and Bas would be close to this method.)
If the bold is what you really meant what is the point of this thread? Just to say that regular
guys don't need to train like a competitive athlete and are better off with a basic strength
routine and as much ma training as life and recovery allows? We already knew that and have
discussed it tons. Somehow it's fine to include new age fitness gurus Sonnon and Weck in the
discussion but when real coaches and trainers are brought up its too technical and we miss your
point. This more than answers your supposed question of how to walk around strong and tough
and "ready". It is easily adaptable to everyday life. Most people would spread that stuff out
over the week. Competitive athletes do the same thing except more volume and intensity.
As far as block periodization, with your training ADD you have been doing this for years and
didn't even realize it!
I spent a goodly number of years boxing and Muay Thai. These days I'm more focused on FMA,
and the practical side of things because I'm an old guy and don't compete anymore. Anyways, I
was in the best shape of my life with a routine like this:
-3 rounds jump rope/ shadow boxing
-3 rounds on punch mitts
-3 rounds on Thai pads
-2 to 3 rounds on double-end bag
-3 rounds on heavy bag/ banana bag
-floor work to finish (push-ups, pull-ups, sit-ups/ abs, etc.)
-some easy stretching & hit the showers
Whole workout is about 1 hour to 1 hour :20-can be done even by regular guy. Occasionally add
in sparring and remove pads workout.
About 3 days per week. Too hard to train with intensity on other days, so training is easier:
stretching, steady running/ fartlek. I would add some basic, heavy barbell work in the PttP
format or some other scheme that didn't fry my CNS.
Even though I play sticks and stuff like that more, I still hit the mitts and pads with a partner as
often as I can. Just maintaining what I already can do. I run and do YRG, lifting is hit or miss
due to injuries I am working around. I don't ever worry about not being strong or fit enough to
TCB, and I train about 4-5 hours/ week on average. Anyone fucks with me and I'll slap the taste
out they mouth. Ain't no magic to it. Its 90% mental/ attitude. Jumping around on those balls
and shit looks like a nice way to fleece some rich white folks out of their money by playing up
to the "fighter's mystique" or whatever. Kinda reminds me of @fit: whole lotta bark and not too
much bite. You need an ego boost or a confidence builder, go to a Tony Robbins seminar, you
want to be in fighting shape, keep it simple and focus on the fundamentals: fight, run, lift,
rest, repeat.
Howl of respect!
Training for street justice and training for combat sports are very different things. For the
former, I feel the emphasis is on pure power, in the latter on endurance. My conditioning guru
is Bruno Sammartino.
Here is the thing. Pavel's stuff does work for martial artists. I just watched the Martial Power
DVDS and his session to improve Jeff Martone's gang in Arkansas does not come across too well.
The methodology is solid though. While Pavel is using an old Okinawan via Russian martial arts
model,... he would be plenty to deal with considering his strength and flexibility.
Cardio via ETK press with Pullup or Dan John's modified VO2 Max.
or
Swings, Kalos Sthenos TGU one day.
Chins, Pushups, Goblet Squat or Pistols the next, done as a circuit.
Off days,, alternate Kurz or Pavel stretching with Resilient,, or my stuff (shameless plug).
Just get a big calendar,, give each workout a number,.. and when you workout,, write on the
calendar "1" or Resilient, etc.
For Bill Fox,.. and his knowledge.. His TRX circuits one day,.... then Kyokushinkai bagwork the
next with a Piper Knife warmdown. ( The "Old Man Black Box" system"
I will give props to Steve Cotters' old material.. Kicks from lockout position, Dragon Twist,
alternate snatch,... front kicks from one legged deadlift, are all good tools. Renegade Row is
good for grapplers,, as is Mike Mahler's "Full Body Attack", etc.
If you have twenty plus years in the arts,... this type of conditioning will keep you solid in an
assault.
Mak's been with Jim Harrison, various Capoeirista's, Vernon Rieta, and Relson. Bill's had Judo
Instructors, Kyoku instructors, Steve Maxwell among others. When you start layering that
stuff,.. getting tough from training allows you to SURVIVE conflict. You may not be competition
sharp, but you will live through it and survive to be with loved ones. That's what counts over
trophies.
Having had the opportunity in my life to train with Jimmy Pedro, Jason Morris,Neil Adams,
George Medhi, and many more of that caliber, I can say without a doubt in my mutherfuckin
mind that not one of those guys ever bounced on a bosu ball or hung from some trx thingy
The best in the world train skill as much as possible, some weights 2-3 times a week and run.
Despite the internet gurus and hucksters, I'm betting most of the top guys in any art train with
the same basic idea. For us regular folks, the same shit works, albeit at less volume and
intensity. Wanna be everyday, working 40 hrs tough? Run a few mornings a week before work.
Hit the dojo 2-3 nights a week and work hard.on your skills. If your pressed for time do some
chins and pushups and shit after class. If your lucky the dojo has weights and you can grab a
couple sets of deads or squats after. Done. Most working, family guys can squeeze that in.
Fuck all that crossfitty, bosu ball, clubell type shit.
Not an MA guy but a fan, and have boxed, wrestled, and done a very little bit of judo. i have
played fairly high level rugby, and what struck me was running 4-5 miles at a clip, even in
florida heat, never prepped me for running fast up and down pitch. Only sprints that
approximated game pace and rest periods ever had any effect on game endurance. i strongly
suspect intervals of the length of the period of your contest with the same rest periods in
between would be optimal. Maybe running up a hill with a log on your back looks good in an
supplement commercial but i am betting sparring against fresh partners for 3-5 minute rounds
would condition you better to specifically allow displaying skill for the whole round.
As far as Strength, i am currently working on an article about this called Stronger Enough.
Bottom line is almost every athlete can benefit from getting stronger. Not strong by PL or Oly
standards, but just stronger than they are now. I think deadlift, weighted pullup/chinup, and
box squat are pretty much the baseline simple moves that will give most athletes the best bang
for their training time. i also like rope climbs and KB presses but after that the movements tail
off in efficiency.
5/3/1, 5x5, 5433, etc are the basic programs i like. This is in line with Pavel's thought that 3
times every two weeks is enough strength work. I would argue 5 times every 2 weeks is better
for the MA type who needs to get stronger. These workouts should be under an hour and if they
wipe you out for your sport you are going too hard. The average athlete who gets their box
squat and DL up to 225-315 with good technique will see the benefits if they start out very
weak. For the weight class limited guy drop the squats until you want to move up a bit. But you
cannot neglect conditioning or even worse sport skill if you are in MA. Skill>Conditioning>
Strength. Doesn't apply to every sport, but in those sports the priority is
Skill>Strength>Conditioning.
jmo
I've seen, in person, a number of the truely elite benfit greatly from some strength - Regis
Libre, Saulo, Xande - Regis and Saulo had incredible physiques before they took strength
seriously, but they said the strength was a huge plus for them. Not to mention Draeger.
I think the problem we're seeing now is that every 14 year old kid that watches that UFC house
show things they need this multi-modal bullshit training. My 9 year old nephew goes to a place
called "Next Level" 2x a week and does plyos, med balls, bands etc...on the nights he's not
playing basketball in a league.
What I meant by the "culture of personal trainers" is you used to go a long way down the line,
probably to black belt, just doing your thing with some running and pushups - this was how I
did Judo and Kyo. MMA hs really opened the floodgates becuase a lot of the younger guys aren't
martial artists, there tough guys, good athletes, that learn enough stuff to fight - there's way
more premium on S&C. This has been good in that it has exposed the myth of "strength doesn't
matter 'cause my 84lb ninja instructor took out a whole bar full of methed up bikers", but it has
lead to a temptation to buy into it, me included.
The Weck thing just flicked a switch in my head that's been cooking a while. I was tougher
when I did basic strength, ran and trained MA then I have been since, despite all this innovative
functional training I've been right in the middle of.
IMO, that's what it comes down to: attitude. I've read in several places that the best boxers and
especially the best collegiate wrestlers/grapplers almost always have a barely contained
aggression and irritatbility that immediately comes out when the bout begins. I don't think it
can be taught, I think you have it or you don't...at least once you've matured past the age of 68.
I mostly agree with you, (ABW) but there's a fine line with simple agression; it may get you into
a lot more fights than it gets you out of. Not a problem for someone who makes fighting their
life but for your average family man wanting to stay safe on da filfy streets, (eg Ab G-d's
elevator beat-down) you don't necessarily want or need this.
What you do need though - imo - is a degree of exposure to, and comfort with arse-twitching
amounts of adrenaline, ('fran' does not equate to this) and a degree of exposure to the aforemetioned agression in other people. You can get very soft and cosy as you age if you don't
actively try and prevent this. Adult life is generally a pretty repressed existence, so
confrontation can be quite shocking.
This is why I am eternally grateful to the feral fucktards who light fires and then pelt us with
bottles when we come to put them out. It's like water off a ducks back these days...
had that conversation with Maxwell a few years back.
Allthough conditioning CAN be a factor in a street fight, the ability to both take and dishout
crushing punishment is more important.
Most real fights do not long last, if they do it's usually because you have 2 guys affraid to really
hurt each other.
When I was a kid and getting going in boxing, my first trainer told me that the game was about
"80% wind" in other words, conditioning. The best skilled fighter in the world ain't for shit if he
gasses out and can't even hold his gloves up anymore. You build wind with roadwork, at least
that's how the story goes. Obviously all related things can build stamina (e.g. jumprope, bag
work, sparring, etc.-AND this has the benefit of being "sport-specific"). This is true...in the
ring.
Now having said all that, there is a reason why boxing and other fighting sports have weight
classes: it's because, all other things being equal, the bigger guy has a HUGE advantage. Hell,
even a less skilled big guy still has an advantage. Street fights don't have judges, referees,
weight classes, and pretty much anything goes. That's where I'm coming from with respect to
attitude: you have to KNOW deep down in your soul that if the shit hits the fan, you will not
lose. Period. I'm probably one of the nicest, mellowest guys you'll ever meet. I don't talk shit,
I'll walk away from a loud-mouthed asshole, I don't care, it isn't worth it. These young punks
that get all "red-bulled" up and start beating their chests and getting nutted up over absolute
bullshit are fucking clueless to the way the street really works. Once you have seen a guy
gutted open and bleeding out in the gutter over some really stupid altercation with the wrong
person(s) it sort of reframes the whole discussion at least if you have half a clue. A smart
person doesn't ever want any part of that. At the same time, if you're talking about being able
to take care of you and yours then you had better train with that type of scenario in mind.
Being strong is good, being in shape is good, having decent hard skills is good, having the
attitude that you'll absolutely fucking kill anyone that tries to harm your wife and kids is
priceless. You can get a lot tougher through training but IMO you're either born with it or you're
not.
Bruno Sammartino Workout
Anyway, the basic template is an A and B alternating scheme. A is Monday, Wednesday, and
Friday. B is Tuesday and Thursday. Weekends are complete rest. The A workout is like this:
1. Squat 3 x 6
2. Bench 3 x 6
4. Curl 3 x 6
5. Press Behind Neck 3 x 6
6. Upright Row 3 x 6
7. Sit Ups x 3 sets
I'll post the B workout later.
The B workout is this...
1. Chin Up (Behind Neck) 2 x 15
2. Hindu Pushups 2 x 100
3. Hindu Squats 2 x 100
4. Isometric Handclasp (Forwards & Rear Flexion) x 2:00 min.
5. Isometric Calf Hold x 2:00 min.
...but I'll have to type up descriptions of the isometric movements later.
Sensible Training - A Logical Approach to Size and Strength

by Dr. Ken E. Leistner
Preface by Rob Spector

Reading this article which was published about 25 years ago, it is interesting to note that things
are the same now, as they were 25 years ago. Some of the anecdotes you might say to yourself
"hey, that sounds like so-and-so". Ironic that after all these years, IMO things have gotten *more*
confusing in strength training. It seems that people for whatever reasons, have made things much
more complicated than what they really are. But enough of my commentary, it is just my opinion
and only that.
With all the numerous changes that have taken place in the field of weight training over the years
it has never been truer that "the more things change the more they remain the same". Armed with
the accurate information collected over the years it is possible for anyone to improve their
strength, their muscular endurance (to a certain extent), their cardiovascular endurance, and their
appearance (a subjective evaluation) if the interested party is willing to take the brief time
necessary to analyze the conditions necessary for inducing muscular growth stimulation.
The requirements haven't changed over the years, and the nonsense put forth by the
commercially interested and biased parties hasn't changed either. But most importantly, the
irrational approach taken towards training hasn't changed a great deal either, and has prevented
the vast majority of weight trainees from reaping even a small portion of the possible benefits
made available by the use of the barbell.
Robert Sizer, a former pro-football player, All-American at Richmond University and at one time
the most outstanding high school football player in the state of Virginia, was perhaps the first
successful athlete in the area to pursue weight training in an attempt to improve his athletic ability
at a time that this was believed to make one "musclebound", slow and uncoordinated.
Sizer was an 180lb offensive lineman, that by accounts was stronger and faster than most men
weighing 250lbs at the time. At 15 YEARS OF AGE he could squat with 450 lbs (for reps), and
bench press 420 lbs.
Sizer trained with a barbell fashioned out of concrete wheels that his father made for him. In the
beginning he admitted he didn't really know what he was doing. "All" he did was train hard and
brief with heavy weights on the major exercises.
Remarked Sizer:
"Unfortunately, as I became exposed to more people who were involved with training, I left my old
methods behind and became bogged down in a progress- stifling method, or more accurately,
methods of training...No one showed me how to train; I just went at it like I did everything else,
and the hard work on each and every set brought results. But when I saw the other fellows doing
things a bit differently, I adopted many of their techniques, not to my benefit".
The point? There are basic considerations one has to take into account when inducing muscular
growth stimulation, and this, of course, is the whole point of utilizing weights. Some of the
necessary conditions that must be met for optimal results are:
- using heavy movements over a full range of motion - continuing every set of every exercise to a
point of momentary but complete muscular failure - using "basic" exercises, i.e, compound
movements that work the major muscular structures of the body, like the squat. - training at a
level of maximum intensity - limiting the amount of work done - providing the necessary
requirements for growth to occur - ensuring that the exercise is truly progressive
Much of this is so obvious that it needs no further explanation, but considering the almost
unbelievable amount of false information available, without such a basic understanding the
trainee will not be able to formulate a program that will bring results in a manner that is
proportionate with the effort expended.
The only way to produce maximum possible increases in muscle tissue mass is by the production
of maximum power. This can only be done by utilizing exercises that engage as much of the
particular mass as is possible, and only when working over a full range of possible motion. And
while it is almost impossilbe to engage 100% of the available fibers, much more growth
stimulation will occur if the exercise is carried out over as great a range as is possible. This also
assists in the development of increased flexibility, as a heavy weight will pull the involved
bodyparts into a fully extended position at the beginning of the movement and will also provide
"prestretching" of that involved muscle. It is now apparent that the most important requirement for
inducing maximum growth is intensity.
Carrying an exercise to the point of momentary but complete failure ensures that one is training at
a point of greatest possible intensity (assuming that the trainee is putting forth effort and "not
going through the motions" and thus "failing" long before reaching a point of actual muscular
failure). There is no way to gauge the amount of effort being put forth unless one goes to the point
of failure. That implies, simply, that 100% of momentary possible effort was put forth.
Also, it is only by working this hard that one can engage the maximum possible amount of muscle
fibers. And unless this maximum amount of fibers is worked, growth will be retarded, if not
impossible. Many trainees fear this. They are afraid of working as hard as is actually required,
and thus they often return to their prior methods of training improperly. It is much easire to
perform 4 sets of 8 reps of a particular movement than it is to complete one set *correctly*; for
example, doing 15 reps in proper form to a point where it is momentarily impossible to move the
barbell with the involved bodypart.
I recently had the "pleasure" of training (for only one session, thankfully) with one of the leading
bodybuilders in the United States. I convinced him to try "my way" of doing things, and he finally
consented. I coaxed him through a set of leg presses, using approximately 300lbs, and he
completed 18 reps. This was followed by a set of full squats, using a fairly light weight (approx.
185 lbs), and he terminated the set long before his strength had been taxed. We then did
standing presses and chins, and he did manage to go to a point of failure, although he did take
momentary "breaks" during the sets to complain that the "weight is just too light to feel so heavy"
and other such gems of wisdom.
The result? He called me the next day to tell me that he was very sore but that he was going to
return to his prior method of training because "your way is just too hard". He further admitted that
he thought that I was correct - trainng to failure, using a weight, any weight that would allow a
reasonable number of repetitions, was the proper way to train - but that he preferred an
admittedly improper training method because it was "easier". I explained that while the human
body could be damaged by doing "too much work," the body's defense mechanisms made it
almost impossible to bring about injury by training "too hard. You'll regurgitate or faint before you
cause any real damage to the body, *if* you trained even that hard," I said.
"Well, I'll just stick to what I'm doing," he said. "But, hey, thanks for the time you gave me."
Indeed. (And I should of course point out that "my way" of training is not really *my* way. I had
nothing whatsoever to do with the development of such common sense principles. I've just had
the sense to utilize what is rational, correct, and result-producing).
Common sense would indicate that if one is training at the proper level of intensity, an increased
amount of work would be neither desirable nor possible. ONE set of 15-20 reps in the full squat,
performed with proper form and done until the trainee can no longer rise from the full squat
position, will do more for building the strength and size of the involved muscles than any such
number of improperly performed sets of any other leg exercises, including the full squat. And how
many sets of full squats, done as described, do you think you could perform in a single workout?
How many such sets would you *want* to perform? Thus it becomes obvious that the amount of
work must be limited.
One also walks a very thin line in inducing muscular growth. You must work hard enough to
induce growth, but not so extensively as to deplete a very definite (but unknown) amount of
recovery ability. One can train properly in that all exercises are performed in correct style, taken
to a point of momentary failure, etc., but if too much work is done, the system will not be able to
provide the necessary factors for growth. Yet many trainees train four, five, six and sometimes
even more per week.
Athletes who are preparing for a season of activity will express surprise that they progressed little
while lifting weights three or four days per week, running distance and sprints on their "off" days
and practicing the skills needed for their particular activity an additional two or three times per
week. Their ability to recover has been depleted, and until that ability is restored, no amount of
additional work will induce muscular increases. Thus training must be limited to no more than
three days/week and in some cases only two/week. And for some extreme cases, training once
per week will serve to induce maximal amounts of growth.
Why so-called compound movements? Before I actually knew anything about proper training (and
this is not to imply that I know even a fraction of what there is to know now), I realized that there
was something, an indefinable something, that wasn't "right" about a number of bodybuilders who
trained in the gym where I also trained. (This is not to be misconstrued as a criticism of all
bodybuilders. Many have a great deal of athletic ability and fine, athletic-appearing physiques.)
One such man was an advanced trainee (in the sense that he had been training a number of
years and had won a number of local physique titles). However, he was missing a certain athletic
quality, a harmonious look. My brother put the finger on it when he observed, "He looks like a
bunch of bodyparts pasted together. He's all there, big and all, but the total picture looks
awkward-no grace, no glow, no..." The point had been made.
The human body's muscular structures are such that I was amazed at the first autopsy I
witnessed. After reading GRAY'S ANATOMY and seeing a number of anatomy charts, I had
assumed that one could discern individual muscles. This isn't the case. They are so interbound
and interwoven, it becomes obvious why so many years of medical training are necessary to
figure the entire mystery out. Muscles work in conjunction with each other. Furthermore, greatest
growth stimulation will come by working the largest muscles in the body. A secondary growth
effect occurs when the major muscle masses are worked, and the statement that the "small
muscles will take care of themselves if you work the big ones" is true because of this effect. Thus
the greatest possible growth will occur if movements are employed that will engage the major
muscular structures of the body. (More on the selection of exact exercises, later).
In addition to inducing growth stimulation, other factors are necessary for increasing the amount
of muscle tissue mass. These include sleep, nutrition, and a number of psychological variables
such as motivation, resistance to pain and "psyching up", amoung others. Each of these factors is
important.
Though the term "progressive exercise" has been used as a catchall to describe weight training
activities, most trainees rarely make any attempt to actually have progressive and productive
workouts. The "theory" is so logical as to be almost ridiculous, yet it is so often, if not always
overlooked. If one were to add 5 lbs to the barbell every two or three workouts, or add another
repetition, performed in proper style, with the same weight one used in the preceding workout,
growth would occur (assuming that all other previously mentioned factors were taken into
consideration and those considerations met), as the system would be constantly exposed to an
ever-increasing load. This is progression.
Arthur Jones stated that, with curls as the example when it is possible for a trainee to curl 200 lbs
in good form *without* body swing, "then his arms will be as large as they need to be for any
possible purpose connected with any sport just short of wrestling bears". This sums up
progression pretty well.
I am fond of telling doubting trainees that it's just a matter of always adding weight to the bar,
adding another repetition, "If you could get to the point where you're squatting 400lbs for 20 reps,
stiff-legged deadlifting 400 lbs for 15 reps, curling 200 for 10 reps, pressing 200 for 10 resp, doing
10 dips with 300 lbs around your waist, and chinning with 100 pounds, don't you think you would
be big - I mean awfully big? And strong?" Obviously!
Knowing the basic considerations, it is possible to construct a sensible weight-training program,
one that will serve almost anyone's purpose. However, to further clarify matters, I will discuss the
choice of the actual exercises. Some are more result-producing than others, and some are also
less dangerous.
The available equipment should include a barbell, a squat rack (or some type of high stand that
can be used to support a barbell), an overhead bar (or pipe) for the purpose of chinning and two
pipes, heavy chairs or parallel bars for the purpose of performing parallel bar dips. If more
equipment is available, fine; it will add variety to the program. But more equipment is not
necessary to build one to his maximum possible size and strength. The best exercises for the
major musculature structures of the body are full squats, stiff-legged deadlifts, standing presses,
chins with the palms facing you, parallel bar dips, barbell curls, bent- over rowing motions,
pullovers on a bench, shrugs and situps. (I include this exercise only as a means of covering the
entire body. The abdominals will receive quite enough work during the performance of other
exercises.)
A very productive program would look like this:
1) Full Squats - 15-20 reps 2) Pullovers - 10 reps 3) Standing Presses - 10 reps 4) Chins - 10
reps 5) Dips - 12 reps 6) Barbell Curls - 10 reps 7) Shrugs - 15 reps 8) Stiff-Legged Deadlifts - 15
reps
How many sets of each exercise? One. Two. Certainly never more than three, and if you are
working properly, one set of most of these exercises should be more than enough for anyone.
Why are these exercises chosen as opposed to some others? Very frankly, personal preference
has much to do with this. However, some considerations may clarify my prejudices.
There are no bench presses recommended. Contrary to popular belief the bench press is not a
very good exercise for the development of the pectoral muscles. It is fairly good for the
development of the anterior deltoid and triceps, but the standing press develops these muscles
as well or better (better being defined as more quickly, more directly, with the production of more
power or work during an actual repetition of the exercise), as does the parallel bar dip. However,
if you care to do bench presses or presses behind the neck in a standing position, feel free to do
so. Perhaps you can alternate pressing movements every few weeks, every few workouts, every
other workout. You will never suffer from lack of variety.
Why chins with palms facing (curl grip)? While some prefer chins to a behind-the-neck position
with a palms-pronated grip, the curl grip gives a higher order of work to the biceps and a greater
range of movement to the latissimus muscles. Why stiff-legged deadlifts as opposed to regular
deadlifts or cleans? Again, substitute the regular deadlift on occasion, but bear in mind that the
stiff-legged deadlift gives the spinal erectors and biceps femoris more direct work than the regular
deadlift. The "power clean", while valuable for some purposes, is not necessary for the
development of the muscles in question, and due to the speed of movement it places
unnecessary demands on the connective tissue of the involved bodyparts.
Obviously there is room for deviation in the choice of exercises. One can at times substitute one
pressing movement for another, use dumbbells instead of a barbell, etc. However, the basic
routine should be utilized with little alteration, as all the major muscular structures of the body will
receive maximal growth stimulation (and if previously mentioned points are taken into
consideration).
How often should one train with this program? A maximum of three times weekly. For some, two
sessions a week will provide the necessary stimulation without exceeding the recovery ability.
Perhaps three workouts one week, two the following week. It is expected that the intelligent
individual will be able to discern for himself what is necessary. (It does constantly amaze me,
though, how many persons, "intelligent" in other areas, successful in their professions, are
helpless in approaching their training and yet are perfectly willing to pursue a course that is
unproductive for years). Any time that progress is not forthcoming analyze your approach and if
any changes need to be made, it will probably along the lines of reducing the amount of work
being done.
If the precepts put forth here seem simple, it is only because they are. Complexly so.
Unfortunately, most trainees do not want to hear the simple truth. They feel safer looking
endlessly for secrets, miracle potions - almost anything other than admitting that they are not
willing to work *hard* enough for the results they desire (a rather common condition actually, but
one most often denied).
An example? I was in a very well equipped athletic training center in Minnesota a few months ago
and was approached by a young man of approximately 25 years of age. After speaking with him
for a few moments, I recalled that I had instructed him in the use of proper exercise style while
working with one of the [now defunct] World Football League teams. This athlete had been an
outstanding player at a small Midwestern college but had been released by the professional club.
We spoke:
"I haven't really been doing too well lately. I want my arms to be bigger," he said. I noticed that
they were fairly large already and remarked that perhaps they were as big as they would ever get,
in muscular condition, at his present bodyweight. "Well they were once alot bigger."
He told me that he weighed approximately 25 lbs more at that time than he did presently. I
pointed this out and told him that his arms had been larger then, as had the rest of his muscular
structures.
"But I was fat at that weight," he said. I repeated that perhaps his arms were as large as they
were going to be in muscular condition, considering his height, and other hereditary factors,
length of muscle, etc. "I won't accept that. They have to get bigger!" As it was, he refused to train
his legs and lower back as "I think those parts are already big enough." This was a well-educated
young man who had "been around" was doing graduate work in a related field (related to weight
training) and yet displayed a somewhat less than rationale attitude to his training.
One more example? A former lacrosse and football player who had been, a number of years prior
to our conversation, moderately successful in physique competition and, when initially beginning
his weight training activities fairly strong (as evidenced by a bench press of a single rep of close
to 400lbs).
"I'm tired of changing my routine every week. There must be some answer," he said.
Unfortunately, he trained in a gym with a current Mr. Universe titleholder. "[blank] suggested that I
do more chest work." I suggested he stop wasting his time and perhaps attempt a routine very
similar to the one outlined above. He agreed and struggled through it, using 150 lbs for 12 squats,
30 lb dumbbells for his pressing and similar weights for the remainder of the routine.
"You mean to tell me that after 10 YEARS of fairly continuous training, that's your limit? You're
using 1/4 the weight you used 8 years ago." I was incredulous.
"I know I'm having trouble believing it myself." was his response.
"If this is the result of so-called proper training, you ought to let it go and concentrate on
becoming a millionaire." He was college-educated, was in possession of two advanced graduate
degrees, and highly successful at his chosen profession.
"But Frank [blank, bodybuilder with some titles] told me that I didn't need to do any really heavy
movements for development." I merely told him to look at the workout that he had just taken,
compare the results of his efforts over the previous 10 years of training, and evaluate the validity
of his method. "Well, I don't know. If I could just win one contest it would have been worthwhile".
Rational? What is too high a price to pay? It wouldn't be as absurd as it is if all of the wasted
effort wasn't totally unnecessary. As Bob Sizer remarked:
"If I would have know what proper training consisted of, if someone would have been there to
show me, I would have taken everything to failure, would have done a few basic exercises and
probably would still be playing football. Even at my age." He smiled.
It's for Bob Sizer and the many people like him that this article was written.
Setting Up A Practical Full Body Routine

Recently there has been a renaissance in the full body training routines, thanks in
large part to people like Ken Leistner, Stuart McRobert, Ellington Darden as well as
the rebirth of the classic Bill Starr 55 routine, thanks to Glen Pendlay, Mark
Rippetoe and websites like Madcows and Stronglifts. These routines which are
intense and use only compound exercises are about as old school as you can get.
This is the way that the legends of the golden era of bodybuilding in the 1950s used
to train. People like Reg Park, Steve Reeves, Armand Tanny, Vince Gironda and John
Grimek all used these sorts of 3 day a week, full body routines to get huge. Any of
these guys would likely be found to have more aesthetic physiques than the average
growth hormone fuelled pro bodybuilders today by the vast majority of the general
public. Add to that, they all had functional muscle and were athletic. How many
bodybuilders today could handle a ground ball?
The fact that legenday football trainer Bill Starrs The Strong Shall Survive and
John McCallums The Complete Keys to Progress are still bestsellers today speaks
for itself. These two books, for example contained routines that have been modified
and reinterpreted somewhat by many, but the core ideas and structure behind them
still 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. They are also the most natural way
to 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?
When setting up your full body routine, there are some things that you have to
consider 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 young
trainer say under 25 years old, then your recovery ability and consequently the
volume and frequency of your workouts can be higher than an older trainer (like me
at 46) who has trained for 20 years. An older trainer say, over 40 might be able to
use more resistance in their exercises, but this will necessitate larger amounts of
time in between training sessions as greater resistance creates a greater aggregate
stress on the bodys 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 same
source 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 a
reasonable assertion that you are short changing yourself in terms of muscle gains.
The key variables to consider in any training routine (split of full body) are 1)
volume, 2) frequency and 3) intensity. The key variables in the supercompensation
phase of muscle growth are 1) diet and 2) rest. Take stock of your age, the
experience you have in training and the amount of stress in your life at any given
time as well and adjust your training accordingly.
For younger trainers and beginners:
the following routine is to be done 3 days a week, one on, one off, weekends off:
Monday/Wednesday/Friday:
1) Squats 210-12
2) Pullovers 210-12
3) Overhead Barbell Presses 28
4) Chinups or Pullups 28
5) Dips 28
6) Barbell Curls 28
7) Barbell or Dumbbell Shrugs 28
8) Stiff-Legged Deadlifts 212
For older trainers:

Since older trainers and more experienced trainers need more rest, the following full
body routine is an A/B split comprised of 2 full body workouts to be done one on,
two off: mon-thurs-sun-wed-sat-tues-fri, etc etc..There is also some overlap in the
routine so some of the muscle groups still get hit twice a week too from different
angles:
Day One
1.Deadlift (or variation) 35
2.Leg Press 38
3.Chin 3x fail
4.BB Overhead Press 35
5.Dips (weighted if possible) 35
Day Two
1.Squat 35
2.Bench Press 35
3.Rowing movement 35
4.Dumbbell Overhead Press 35
5.Curls 38
Both of these programs are as efficient as you can get to balanced, practical full body
training.
50/20 Recommendations
7 day cycle for fat loss using 50/20
Sun: Walk -45 to 60 min (or YRG sub, 40 or 60 min)
Mon: 50/20 lower body (squat, DL)
Tues: Walk -20-30 min (or YRG sub)
Wed: 50/20 (upper body, could combine dip/pull ups here, actually, or bench row, or press/pull
up)
Thur: Walk -30-45 min (or YRG sub)
Fri: 50/20 (full body? Maybe C&P or C&PP keep the load reasonable)
Sat: Walk -20-60 min (or YRG sub)
The management of stress is paramount. If it's freaking you out to walk or do something
restorative on those days, just rest. If one of the 50/20 session gets so you dread it, then drop
the weights or change the movement to something not that doesn't feel like that. You shouldn't
feel beat down after whatever you do on your rest days, the YRG 60 min workout makes me
feel a bit tired and wrung out, but is also very restorative providing I rehydrate conscientiously.
50/20 is the ultimate goal. You don't have to beat the living fuck out of yourself to do this,
even with a complex like clean/FS/overhead. I would actually hesitate before I'd do this with a
complex, because you've got to be busting them out like a motherfucker to actually get 50 rep
in the prerequisite time.
First, you start with the overhead. What's a reasonable 5 reps for your press? Maybe that's
where you start. And also with maybe 20 reps the first week for 2 sessions, 30 reps the second
week, 40 reps the third week, then the full 50 reps the fourth week.
After that, consider yourself broken in, start adding weight, sailor.
Quote:
The best advice I can tell you with this program is do not get greedy and stay away from
weights that force you to start doing singles within minutes into your 20 minute countdown. I
did the best with sets of 5, 3, and 2 which I shared with Shaf way back in the day. I think I even
remember Dan John picking that little nugget out in that old thread too, which I seem to recall
he has used the 5,3,2 rep plan in some of his own programs. There is something about it that
works great that I don't understand.
...hit each lift with 50/20 for 3 sessions and then do a week working up to a nice heavy single. I
tried taking a week completely off when I was younger like Bryce told me to do, but I always
felt out of the groove when I came back. I did much better working up to a nice single and
calling it a day.
Quote:
OK, here are my thoughts on how to progress 50/20 and make it into something you do over the
long haul. What I write below may seem a little complicated at first glance, but it is very
intuitive. These are just my own beliefs and if you get something from it then great, but I
really do encourage you to just try the program and figure out what makes it work for you. It
really is as simple as it is written.
First, two ideas:
1. Using rated perceived exertion (RPE) - this is a subjective scale to gauge how intensely you
are working. Roughly speaking, 0.0 is lying in bed, and 10.0 is 'heart about to explode, can't
stand on my feet.'
2. Reps every x min - This can be 3 reps every min (60), 3 reps for 10 minutes then 2 reps for 10
minutes (50), or 5 reps every 2 minutes. These are the combinations I have found work best for
me.
The 50/20 program may look like 'just do as much as you can, rest, then do some more' e.g., 12
reps, rest, 7 reps, rest, 5 reps, rest, 3 reps, rest, 1 rep, 1 rep, 1 rep....etc. The problems I
have found with doing it this way are:
- It's mentally very challenging to go balls to the wall every workout.
- Reps will start to get ugly pretty quickly.
I will start a cycle with a weight I can do about 30-40 reps with in 20 minutes, i.e, about
doubles for 10 minutes and singles for 10 minutes , or 3 reps every 2 minutes. This should feel
like a 6.5 - 7.0 RPE. A little puffed, but quite easy. Lifts should be snappy. You should not be
grinding them out.
Next workout, tack on a few reps:
1st workout: 2,2,2,2,2,2,2,2 etc
2nd workout: 3,3,3,2,2,2,2,2 etc
How many you can do is up to you and how you feel on the day. Perhaps you feel amazing and
crank out all triples and move on to the next weight, or perhaps you are having a rough day
and just do a couple triples then all doubles. Whatever happens, it should feel about 7.5 RPE.
Pushing yourself a little harder than the previous workout, but things should still be crisp. It's
OK if your last 5 or so reps start to slow up a bit.
Ramp up like this each workout until you hit your target (e.g. 50). The 50 total reps should feel
hard, about 8.5 - 9.5 when you're finished. As soon as you hit your 50, add 10lbs for a lower
body lift, or 5lbs for a upper body lift (even 2.5lbs for presses) and drop back down to doubles
again. This should feel as easy or just slightly harder than your first workout, about 7.0 - 7.5
RPE. Repeat as before.
Here are things I have found to be true:
- The neat thing about RPE is that it allows you to perform according to how you feel on the
day. We are not robots. Maybe we have a rough day at work, didn't get as much sleep or just
not feeling it. Conversely, on the rare days you are feeling like King Kong just push it and see
how much you can do. On days you feel shitty, just hit your reps and punch out.
- Building gradually is building success on success, which builds confidence. If you bust your
balls to the limit hitting 35 reps, then you will start to question whether you can do the next
workout, you get scared of the bar, and you stop enjoying your training.
- Take every fourth week off. The original article suggests doing a week of singles, but I just
forget about lifting and go do life stuff. I try to finish my final third week hitting a 50, but it
doesn't always happen like that.
- You don't want to do two or more workouts in a row that are 9.0-9.5 RPE.
- If you are starting to grind the lifts after 5 sets or less, the weight is too heavy.
- If in doubt, go lighter.
- Don't be greedy.
Quote:
Hows about a Brian Amundsen 30/20 program? jk

Take 75% of your max and do ladders 1,2,3,1,2,1,2,3,1,2,1,2,3 for 20 minutes when you make
em all add 10-15 lb. You could even drop down to 1,2,1,2,1,2 etc. when it gets heavy.
This is just a spin off of the bryce lane 50/20 thing but I just feel that 50 reps is too much for
true strength gains.
I'd do this once a week.

week 1-315x30
week 2-330x30
week 3-345x30
week 4-360x30 getting hard
week 5-max end at 460
week 6-deload
week 7-340x30
week 8-355x30
week 9-370x30
week 10-385x30 getting hard
week 11-max end at 480
week 12-315x30 kinda deload
week 13-365x30
week 14-380x30
week 15-395x30
Week 16- max and pull a hard 500.
Minimalist Routine
I'm in the process (week 4), of trying the following minimalist programme that was
recommended to me by a phenomenally strong drug free lifter (220kg paused bench @ 100kg,
290kg squat etc.)
Week
Week
Week
Week
Week
Week
1:
2:
3:
4:
5:
6:
60 lifts @
40 lifts @
20 lifts @
10 lifts @
20 lifts @
New pb.
80%
85%
90%
95%
65%
of
of
of
of
of
1RM
1RM
1RM
1RM
1RM (speed/deload)
Do this however you want. Sets, reps, days are all irrelevant as long as you achieve with good
form. I've been doing this with the following lifts; Deadlift, Bench, Push Press, Pull-ups, Dips.
So the first three weeks looked something like;
Week One
Bench Press: 100kg x 60 reps
Deadlift: 190kg x 60 reps
Push Press: 90kg x 60 reps
Dips: +20kg x 60 reps
Pull Ups: BW x 60 reps
Lots of doubles, triples and fives. About 70% of the bench reps were paused. Everything very
easy, nothing above a 7RPE

Week Two
Push Press: 100kg x 48 reps (miscounted)
Pull Ups: +5kg x 40 reps
Lots of triples, doubles and singles. About 90% of the bench reps were paused. Most easy,
nothing above an 8/9RPE
Week Three
Push Press: 105kg x 20 reps
Pull Ups: +10kg x 20 reps
I'm really liking it so far. I've never really done pull ups before so I'm actually building some
arms. The constant practice with meaningful weights means I'm really nailing down the skill.
Your strength and neural development is dictated by overall tonnage and average intensity, and
I think the programme above hits the sweet spot.
The great thing is that you can pick the lifts you use it on, so you don't necessarily need to
build in any imbalances. You can also vary the weekly tonnage across the lifts if you wanted to.
So far I'm finding the tonnage is perfect for all of the lifts, I just find it a little difficult to get
all the reps in when I can only get to the gym 2-3 times a week.
It keeps you accountable, but also allows for shitty sessions. It keeps you focussed, and more
likely to do the main work so that you hit your target. I'm not squatting for the moment due to
my knees, but if I were squatting too I would probably do the number of lifts stated above for
squat, and half as many on deadlift.
YMMV obviously.
Personally I thrive on simplistic guidelines rather than routines that prescribe reps, sets, weight
etc. I think whenever I stop chasing PRs, I'll do something like the GreenGhost stuff; hundreds
of reps with a light weight in the deadlift and bench (probably 315 and 225 respectively).
All good points.
One element that is not really addressed WRT to "minimalism" in this discussion is time and
progression. As i see it, the strongest argument in favor of "the least necessary" approach is
that it is the way we learn. Period. Full stop.
Whether you're starting out or starting over, you always start from a base of simplicity. A few
basic tools, master them and move on. My own dogmatic approach stems from seeing so many
people completely fail to develop the two things they need to succeed because they added in
too much random ass shit with the goal of "being well rounded"
Master a few things.
Develop consistency.
As noted above, I always start from a handful of known useful movements and then add
supportive moves over time. Adding "extras" too early is totally counterproductive to the
primary goals...Mastery/Consistency. Some people need more extras, some people need fewer.
I would submit there's more value in doing extra stuff outside the weight room than in it for
quite a while.
As Dano describes, over time you develop a repertoire of practices individual to you. Moving
from a few tools and adding a few more as you need them is sensible practice and proper
teaching. Too much throttle input too soon is guaranteed failure.
3 Days per Week

We start everyone..EVERYONE this includes my 68 year old mother, the 16 year old gymnast,
the sophomore D2 linebacker, the 43 year old male accountant, the 58 year old female State
court judge.
Monday Squat
3-5 sets of 5 ascending weight to a heavy set of 5
3x3 Box squat ascending weight , later we use pauses, sometimes SSB.
abs hamstrings...doesn't matter how rows..lots, DB BB, doesn't matter for a while
Wednesday Bench
3-5 sets of 5 ascending weight to a heavy set of 5
3x3 incline over overhead press ascending weight, DB or Log or Axle..whatever
Arm shit..whatever.rows..lots, DB BB, doesn't matter for a while
Friday Deads
3-4 sets of 3-5 Deadlift to a heavy set of 5
3x3 Deficits or zercher squats or block pulls
Hamstrings...whatever rows..lots, DB BB, doesn't matter for a while
It works, every time, for everyone. Yes. Fucking Everyone. My Mom..Your Mom, Your Moms
Mom. I'm taking a 73 year old with two fake knees to IPF nationals tomorrow. So with newbs or
cripples or the broken....if they need an special accommodation knees, or back, shoulder
hip ..whatever, we work around it with box squats instead of free squats, trap bar pulls instead
of DL, rack pulls or block pulls. DB bench for teh truly weak.
You learn technique as you go, you develop immediate core and hip strength and stability, you
have near zero need for single leg work for some time and the arm bullshit is for aesthetics.
Some people who want to get to do dips and chins. we run the 5's based progression for as little
as a month and as long as a year depending on goals and progress. If they want/need
conditioning, they can push the prowler fast, take a walk slow. cardio on off days if they want.
If they are fat, eat less.
Was it Shaf or BD who said they normally;

Work up to a top set, then do a few drop sets.
Or, work up to three working sets.
Or, work up to a top set, and then do drop sets of a slight variation of the main lift.
So 3x5 of a back squat, or a top set of 5 in the back squat and some drop sets of 8, or, a top set
or two of 5 in the back squat, and then five sets of pause squats.
That, and the rule of 10, and limiting full body movements to 15 working reps per session,
partial body movements to 25 working reps per session, seem to all work well.
You could also do very well, given time and consistency, just working up to a top set and calling
it a day. You're not going to break any world records doing it, but you could be pretty strong.
There are worse approaches.Two things about this in my opinion and experience. First, the
"science" of one set being almost as effective as 2 or 3 is based on the bodybuilding desired
stimulus/response. Not the strength stimulus/response. Second, Pavel is on to something about
"greasing the groove". But in a slightly different way.More sets, even not done to a top set,
provide better strength gains. But as we all have agreed for the most part, any approach done
consistently is way better than random incredible approaches done sporadically.
To add:
There are some isolation exercises and stretches that I could consider basic for almost all
trainees.
Band pull-aparts and band push-downs are high on my list. Do they come before presses or
rows? No, but I wouldn't have a problem w. them on the list. Band pull aparts and band
pushdowns are very beneficial. Have learned to not mindlessly do the pull aparts, but to start
the rep by feeling and retracting the scaps to start. Like pulls to face better than pull aparts,
but if you do pull aparts, do them in bench groove, then some above the shoulders while
standing, and my favorite is an "X", one hand high and one hand low. Reps high.

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March 06, 2006

A Minimalist Power Routine

THE MUSCLE BUILDING

Now I believe, said Soviet champion weightlifter

HIS SHOULDERS SWELLED UP

timing that nothing else could give us. We also

ASKED MR. HANEY

sustain this prolonged effort, as the athlete

REPETITION QUICK LIFTS

WITH THE DECELERATION

HOW TO BUILD DENSE AND

1. Do 10-20 reps per set, 50-100 per

1. DO 10-20 REPS PER SET,

2. TRAIN A MUSCLE GROUP 2-4

3. USE A HARD STYLE OF LIFTING,

4. DO THE QUICK LIFTS THAT REQUIRE

YOU TO DECELERATE THE KETTLEBELL(S)

5. USE HEAVY KETTLEBELLS; DOUBLE

6. REST FOR 1-2MIN BETWEEN SETS.

7. USE HYBRID LIFTS AT LEAST

Pavels Double Kettlebell ETK for Milo

10,15,20 (45 reps)

- Tuesday: Ballistics, heavy effort, pull, push press/jerk

Goblet Squat Routine:

The New Plan for Powerful Legs

Martial Arts S &C Thread @ IronGarm

Bruno Sammartino Workout

...but I'll have to type up descriptions of the isometric movements later.

Sensible Training - A Logical Approach to Size and Strength

Preface by Rob Spector

Setting Up A Practical Full Body Routine

For older trainers:

Hows about a Brian Amundsen 30/20 program? jk

I'd do this once a week.

easy, nothing above a 7RPE

3 Days per Week

Was it Shaf or BD who said they normally;

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