TAKU Interview at Breaking Muscle

Hey Gang,

Check out my featured interview along with some of my  S&C programming over at Breaking Muscle. Thanks go to Becca Borawski, Managing Editor, for doing an awesome job over there.

Thanks Becca!!

PAU for NOW

TAKU

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WEB-SITE SPOT-LIGHT

This week I want to shine the Spot-Light on an excellent Strength and conditioning resource,  Dave Durell’s High Intensity Nation.*

Dave is a fantastic coach, and author, with a great deal of experience working with both elite athletes, and every day fitness enthusiasts.

Dave has written some excellent books on strength training.

The first book is titled: High Intensity Muscle Building, and actually features two books in one (along with some great extras). The first of the two books outlines his safe, and simple yet highly productive, approach to training. My favorite part of this book is the fantastic section on goal setting, and creating commitment. The second book offers a straight forward approach to creating balanced nutritional plans for almost any goal.

Dave has recently released a new book titled Hyper Intensity Training” . Much like his first book, this one offers a lot of bang for your buck. Some of the awesome features include,  in depth explanations of these extremely effective, Ultra intensity techniques, along with audio programs, videos and a few other bonus items.

Dave’s approach to Strength Training offers a clear and proven path,  is time efficient,  extremely safe, and finally will help to stimulate maximum results in less time. I highly recommend that you explore Dave Durell’s High Intensity Nation and all that it has to offer.

P.S. if you decide to buy one (or both of his books) tell him TAKU sent you.

PAU for NOW

TAKU

*TAKU’s NOTE: Check out Dave’s other great web-site High Intensity Muscle Building

How does fat leave the body?

 Q: How does fat leave the body?

A:  *Actually, your fat cells stay right where they are. What is happening is the contents of the fat cells are released, in the form of free fatty acids (ffas). These ffas are then converted and used for energy by your body.

The energy that goes into the biological system known as “the body” is measured in calories that are derived from macro-nutrients that make up food.  This “chemical” energy derived from food is then utilized to be transferred into other required forms of energy to accomplish physiological processes in the body, as well as produce body movement (mechanical energy) and give off “heat energy” as a by-product etc.

In other words, the energy that “goes out” from the body consists of calories that are expended due to 1) human metabolism (a sum of all of the chemical reactions that take place in the body) and 2) physical activity or human movement.

So think of your fat cells as balloons that inflate and deflate. Inflating when you eat too many calories and then the excess get stored. Deflating when you don’t have enough immediate calories available and the stored energy (in the form of ffas) get released.

*(Super simplified example)

PAU for NOW

TAKU

TAKU’s NOTE:

This question came up recently on one of the forums I frequent. I thought it was a good one, so I decided to add my answer here.

“The Legends of Strength” Follow up

First, for my regular visitors, let me apologize for not adding any updates in the last few weeks. I have been doing a bit of running around the country which included visits to Ohio, Washington D.C., New York, Delaware, Maryland, New Jersey.

I was in Ohio for one reason, The “Legends of Strength” clinic, organized, and hosted by Kim Wood. This event was awesome. It started on Friday night and Kim Wood spoke about the History of Strength Training in Football. Kim is a walking encyclopedia of both football and strength and conditioning knowledge and history. We all enjoyed the evening as Kim colorfully detailed the progression of strength training in Football from the early days up to the present.

Saturday morning started out with excellent presentations from two, top NFL strength coaches Dan Riley* and Mark Asanavich. Both of these gentleman were top notch, but I must say that for me, the highlight of the entire event was hearing Mark Asanavich give his clear and concise discussion of strength training which is Prudent, Productive, Practical and Purposeful. I highly recommend that if anyone ever finds that they have an opportunity to hear Mark speak, make sure you do not miss it.

Kim Woods son, John Wood gave brief talk on developing Functional Hand strength for sports. This is a subject that John knows a lot about, having closed the Iron Mind Captains of Crush # 3 gripper, when he was just 16 years old. Former Michigan Strength coach Mike Gittleson discussed techniques for developing the muscles of the head and neck in the safest and most efficient manner possible.

Not only was this a great event with awesome presenters, everyone there was someone worth getting to know. I met Tyler Hobson, who designs the Pendulum line of strength training equipment for Rodgers Athletics. Other notable folks in attendance were Ellington Darden, Jim Flanagan, Joe Cirullo, and Roger Schwab. Rock Oliver was there from the Unversity of Kentucky. Ben Oldham, the SEC Football Game Official and Rules Committee member. Kevin Tolbert former head S&C coach at Stanford, and now assistant Strength Coach with the San Francisco 49’ers. Also there were Ted Lambrinides from ASAP , and one of my favorite guys, strength coach Tom Kelso.

I can’t possibly remember everyone (there were probably close to 200 people there) but other cool folks in attendance were: Miami University Athletic Director Brad Bates. Mike Vorkapich from Michigan State. Aaron Hillmann from Michigan. Dave Andrews from the University of Cincinnati. Scott Savor-University of Tennessee, Biko and Denny Locascio from Sports and Field in Tampa. Baltimore Ravens Strength Staff Bob Rogucki and John Dunn. Former Buckeye National Champ Strength Coach Al Johnson, Smarter Team Training’s Rob Taylor came in from Maryland. Dir of Strength Training, Brent Rogers from the College of Mt. St. Joseph. Carlo Alvarez from Cincinnati St. Xavier High School. Ted Rath Asst from the Detroit Lions. Florida Asst Scott Holshopple. Scott Hayes from Fowlersville (Michigan) H.S. Football. Mike Shibinski, Cincinnati Elder High School’s new Defensive Back Coach.

All in all this was probably the best S&C clinic I have ever attended (and I have been to plenty). It is my understanding that Kim Wood plans on making this an annual event and I can only imagine that it will just keep getting better and better as the word spreads.

If there is another one next year, I will be there for sure.

PAU for NOW

TAKU

TAKU’s NOTE: Just in case there are people out there who don’t know who Dan Riley is, here is some*Dan Riley info:

  • 27 years as strength and conditioning coach in the National Football League
  • Integral part of three Super Bowl Championships and four NFC Championships
  • 5 years as strength coach at Penn State and 4 years at the United State Military Academy at West Point
  • Author of four books on strength training

Review: “Strength and Fitness For a Lifetime”

By Jim Bryan 6-13-11

I recently read a review on the new E-Book “Strength and Fitness for a Lifetime” edited by Fred Fornicola. The bottom line in the review was that the participants all had higher than normal recovery ability.

I know many of the individuals highlighted in the book and I can tell you, all have made modifications as they have gotten older in the training they now do. Many used to compete and have given that up and train now more for pleasure. It’s true that many are still training at a high level, despite being 50 or older (65 for me.) How can they keep up such training? Is it because they all started training at an early age? Maybe.

My view is that they all have had a more “Physical life” than some. I worked a job with the Phone Co. 8 or more hours a day out in the Florida sun for 30 years. Before that I worked at Cypress Gardens and was out in the heat 8 or more hours a day. After spending a day at work I went to the gym. At first it was 5-7 days a week. When I met Arthur Jones in the 70’s I cut gym time to 3 days a week. I bounce around from 2 to 4 days a week now. I rest when I feel the need. I also don’t go to deep failure like I used to.

I feel the reason why they continue to do well in their training is because of being brought up with a strong “work ethic.” This Country is losing this “work ethic,” each generation seems to get weaker than the one’s before. I know in my case the Telco Line Men that preceded me could have worked me into the dirt. I suspect it’s the same case for the Firemen and LEO’s that participated. I’ve always trained hard. Now, I’m not training as hard.

TAKU’s NOTE: Thanks to Jim for sharing his thoughts. This book is a great tool for trainers, and athletes of all levels, to see examples of varied and effective real-world programs.

Check out Fred’s new book: HERE

Lower Body Blast

This week features another awesome workout from my friend, coach Tom Kelso.

Sometimes you want to get in the gym and really just crush it. The following workout will be both extremely challenging as well as highly effective. If you are looking for a tough workout, look no further. This workout features targeted lower-body exercises, combined with total body intervals.

Productive lower body workout combined with intervals:
Med. Ball squat-to-press :30 on/:30 off x 4 sets
Leg Press x 10-14
Burpees :45 on/:45 off x 3 sets
Barbell Squat x 10-14
Mountain Climbers :20 on/:20 off x 6 sets
Single-Leg Leg Press x 8-12 each leg
Versa Climber 1:00 on/:30 off x 3 sets
Stiff-Leg Dead Lift x 8-12
150 lb. dummy or other object drag/push :30 on/:30 off x 4 sets
Dumbbell Wall Sit for time
Leg Curl x 10-14
Completion time: 35:00 – 45:00
 
Do your best, and try not to get sick…
 
PAU for NOW
 
TAKU

Time Flies

By Jim Bryan

I still remember when I started weight training. I was about 12 years old and had trained for a couple of years on a small weight set my Dad got me. Then I was involved in a serious Motor Cycle accident and was out of training for a while. That was when I was 14. The Dr. told me If I hadn’t been lifting I’d probably be pushing up daisy’s.

I got back into training as soon as I could and have been at it ever since.
I also remember the severe diets when I was doing Bodybuilding Contests. Don’t miss them at all. This was before Dr. Atkins. Funny thing is we were doing the Low Carb thing long before it got popular. It happens that way in Strength Training. Much of what is considered “New and Cutting edge” is actually old and recycled. We trained to failure back then without making a fuss over it. We also used free weights AND machines and never thought about the latest “Functional Training” smokescreen.

A little story about “Functional Training.” It seems the KING (That’s what he’s called) of “Functional Training” was doing a seminar and was going to demonstrate how to develop balance by jumping onto a “Swiss Ball.” He did and busted his ass…….right in front of everyone! I don’t know if anybody got their money back but this type of BS goes on all the time. Thank goodness in my day we were limited to basic training ideas and didn’t have to deal with as much BS as trainees today.

I also remember the Supplement Craze in my day, that has continued up till now. The idea that you can’t gain without supplements is still big business. Now you have Pro Hormones that companies are hawking that may only have bad side effects and none good. In my day There was the Body Building Camp and the Strength Camp. I did both and am happy I did. But Body Building back then wasn’t near as freaky as it is now. I don’t believe for a second that today’s top BB’s are healthy. AND they haven’t been “clean” in years.

Things have gotten much simpler for me now. I still try to train hard and often. I still try new things. I still read. But I don’t worry about all the small things. I have some strength left but I find it’s hard to stay lean as I want to. I just eat less most of the time. I don’t go to Internet Discussion boards much anymore for the simple reason that I’ve heard most of it…..several times. I don’t worry about TUL or TUT. I’m not looking for the latest get big drink. I filter BS pretty good but now and then I find some good Info or Friends to discuss it with. I don’t give a c**p about “what’s best Free Weights or Machines?” They both work. I also don’t care if “Failure Training” works for the masses. I know it worked for me and everyone else that I have seen. I don’t see anything wrong if you do or don’t want to train to failure. It’s your business. Why are you training? Is it for you or someone else? If it isn’t for you, you’ll fail. I also think you can enjoy training, most people won’t continue something they don’t enjoy. I also believe Safety should be an issue for your training. Without it you may be limping around someday.

Mahalo Nui Loa!

TAKU’s NOTE:
This article was originally written by Jim Bryan  on 03-28-04. I want to thank  Jim for sharing another one of his excellent, straightforward, no-nonsense articles with me.