Compound for Success

When training to enhance athletics, Compound movements should be your bread and butter. Training using almost exclusively compound movements saves time and guaranties maximum efficiency in your training. As a minimum standard be sure that you push and pull both vertically and horizontally and include some forms of squatting lunging and dead-lifting movements in your over all plan. Resisted and dynamic midsection work as well as neck and grip work are, an effective way to round out a well planned training program.

Here is a short list of movements you should include on a regular basis:

1. Horizontal press variations (Flat / Incline / Decline)

2. Horizontal Rows Variations (Overhand / Underhand / T-bar)

3. Vertical pulling variations (Chin-ups / Pull-ups / Pull-downs)

4. Vertical press variations (DB / BB / Military press / Press Behind neck)

5. Squat variations (Front / Back / Zercher)

6. Dead-lift variations (RDL / Stiff-legged / Standard)

7. Lunge variations (Forward / Lateral / Reverse)

8. Mid-section variations (Full contact twists / GHD / Knee raise)

9. Neck variations (Neck harness / Manual resistance / Neck-ups)

10. Grip variations (Farmers walks / Grippers / Timed Hangs)

PAU for NOW

TAKU

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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

“The Meeting of the Tribes”

Former NFL Strength Coach, Kim Wood, will be directing “the best football strength training clinic….EVER. The one they’ll talk about for years”.

Kim Wood was one of the first strength coaches in the National Football League. Hired by the legendary Paul Brown, Coach Wood conducted the strength training program for the Cincinnati Bengals for 28 years. Two of the teams played in the Super Bowl…competing for the NFL’s biggest prize. Kim had the opportunity to work with some of the game’s finest players. Now, he’s planning on paying forward… a strength clinic that will provide training information…real information….that coaches can truly use to improve their programs.

This first of several clinics/ seminars planned is titled:

Football Strength Clinic #1 “The Legends”

Kim Wood, who created the world reknowned Hammer Strength machines, has assembled a speakers list:

1. Dan Riley: 30 year NFL Strength Coach. Multiple Super Bowls. Washington Redskins.
2. Mike Gittleson: 30 years University of Michigan. Bo Schembechler’s first and only strength coach.
3. John Wood: combat grip strength guru.
4. Mark Asanovich 14 year NFL Strength Coach.

Along with the gentleman mentioned above, there will be many other first tier speakers!

Kim Wood says….years ago, the NSCA invited Dan Riley to speak at their national clinic in Kansas City. It was a big move for the NSCA because they were concerned about having a “high intensity” strength coach at their big clinic. Anyway, Dan gave an awesome, high energy slide show and presentation of the Penn State Strength Program. People were stunned. At the conclusion of his talk, Danny made an interesting statement. He said, “I’m here to talk about strength training. Let’s all get together tonight, roll up our sleeves and get to know each other…and talk about what we’re here for….Strength Training”. There was an ice storm roaring outside and everyone was stranded at the hotel. Space wasn’t provided there for all of the coaches….but 70-80 guys got together in an empty hallway and ‘talked training’ till after midnight. That’s where I became friends with Mike Gittleson. It was the best clinic that I’ve ever been to. The upcoming clinic in June 2011 at Cincinnati follows the spirit of what Dan Riley triggered in K.C.” ….Kim Wood

TAKU’s NOTE:

I will be attending this event and am really looking forward to having an opportunity to both learn from and to work closely with, these living legends in the S & C community. I will be reporting back soon to share all I have learned. For information on how you can attend this clinic…please contact: Kim Wood Mail: C/O Football Strength Clinic P.O. Box 20178 Cincinnati,Ohio 45220 Email: k38wood@att.net

Spotlight: Top of the line strength equipment

This week I want to highlight one of the premier strength equipment manufacturers in the USA, BLACK IRON STRENGTH. Black Iron Strength was founded by my friend Tom Grace in 2001. Read more about them below.

When Black Iron Strength was founded in the year 2001, no one in the fitness industry thought it would survive. The large companies were moving their production overseas to stay competitive on price and the fitness industry was going to rubber or urethane material for their dumbbells. The fitness industry was dictating what the manufacturers would build and at what price point. Black Iron Strength decided not to worry about what the fitness industry wanted, but to concentrate on what the athletic performance market wanted and needed for serious strength training.

A series of new products were launched to help the athletic performance market get an edge in training. Black Iron Strength started as a concept to provide the world’s best strength products and they would all be manufactured in the United States with the best materials. We would not compromise on our designs and craftsmanship. We would strive to build the best products the industry has ever seen and stand behind them with a solid warranty.

Black Iron Strength developed a design criteria that if we did not feel we could make the best product in that category in the world, then we would not produce it. No other company in the world can make a claim that they build better Thick Bars, Solid Steel Dumbbells, Solid Steel Kettlebells, Solid Steel Barbells, and Attachments than we do. We currently have six (6) patents/patent pendings and three trade marks. Our new Poles Apart technology is going in some of the top athletic programs in the world.

We offer four different handle choices for our dumbbells and we have nine different sizes of thick bars to train with. We selected Solid Steel as our material of choice to keep the dumbbells as small as possible and improve the balance and control for the trainee while lifting. We can do this because we manufacture in the United States and we build the orders as they come in. We are not worrying about ordering entire containers overseas where every product has to be the same. Our products are custom built for each order. We welcome you to our product line and we look forward to doing business with you for years to come.

TAKU’s NOTE:

Visit Black Iron Strength and check out some of their awesome products.  Their craftsmanship and attention to detail are second to none. If you are a kettle bell practitioner, pick up a copy of the very well researched and well written book Kettle Bells Past Present and Future. If you decide to place an order, Tell Tom, Liam sent you.

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.

Modern Athena

  • Mod·ern [mod-ern] –adjective
    -Characteristic of present and recent time; contemporary; not antiquated or obsolete:
  • A·the·na [uh-thee-nuh] –noun
    -The deity of the ancient Greeks worshiped as the goddess of wisdom, fertility, the useful arts, and prudent warfare.
  • Mod·ern A·the·na [mod-ern] [uh-thee-nuh] –noun
    -A Renaissance woman. The ultimate combination of fitness, intelligence, and beauty.

Who Is Modern Athena?

She is everything. She is mother, wife, lover, caretaker, business woman, entrepreneur, gardener, chef, athlete and artist.

She is the culmination and combination of everything it is to be female. She is smart, sexy, and strong — all at once. She does not deny she can be all these things.

She knows she is worth it. She is proof that anything is possible.

TAKU’s NOTE:

This weeks post highlights a new web-site from a professional peer of mine named Becca Borawski. Her mission with this website is to bring together a community of women who are the Modern Athenas, the Renaissance women, and offer tools and inspiration. Visit her new web-site  HERE