Do you want to have a great body to show off at the beach or at a wedding this summer? Do you want to achieve your goals in less workout time than ever before? And do you want to exercise at home with as little equipment as possible?
If you are interested in losing fat as quickly, using simple workouts that can easily be done first thing in the morning or at night in the comfort of your own home, without endless hours of
cardio, fancy equipment or nasty, expensive supplements, then this will be the most important letter you ever read in your entire life. Here's why...
My friend Craig Ballantyne, fat-loss expert, and monthly contributor to the most popular fitness magazines such as Men's Health and Oxygen, is celebrating the 1-year "birthday" of his website TurbuelnceTraining.com, and he wants to help you get in shape for summer and "Save Your Swimsuit Season", because you deserve better results!
In it's first year, TurbulenceTraining.com has helped thousands of men and women escape the prison of long workouts, crowded gyms, and more importantly, the shackles of unwanted ugly body fat.
For years, Craig worked off-line with men and women at their wit's end, who had tried everything, including 90-minute workouts every day and in some cases up to 7 hours of cardio per week, only to be left in frustration and near tears becuase these high-rep, long cardio sessions just weren't working to burn fat - despite the promises of the so-called "experts".
But Craig knew there was a better way. So he packaged his years of research and over a decade of hands-on training experience into Turbulence Training, a routine that you can do at home, in only 45 minutes per workout, 3 times per week, allowing you more time to live life and love your body.
So to celebrate the "birthday" of TurbulenceTraining.com and to help you finally lose the fat once and for all this summer, Craig's put together 7 limited-time bonuses just for you. These bonuses will ONLY be offered for the next 3 days. After Wednesday at midnight, you'll never again have a chance to get all 7 of these bonuses together again.
And you know what? After painstakingly reviewing the Turbulence Training workouts and fat loss philosophy, comparing them to the common long, slow cardio workouts that so many people are doing (unsuccessfully, I might add), I've found that Turbulence Training IS the most efficient and effective fat loss program available.
With all of the "lose fat fast" programs and snake-oil supplements out there, I have a strict criteria that a program has to meet before I even consider recommending it to my friends.
But Turbulence Training is the real deal - after all, if these workouts weren't, would the biggest fitness magazine in the world, Men's Health, feature Turbulence Training workouts? Of course
not, they have too much to lose. It's no surprise to me that Craig's workout advice was featured not once, but TWICE in the June 2007 issue of Men's Health magazine.
And he is on Oxygen magazine's Training Advisory Board, where he answers female fat loss using the Turbulence Training principles. Believe me, Turbulence Training is the real deal for fast fat loss.
With Turbulence Training, you have nothing to lose (except for fat!) and everything to gain (including more time to live life, rather than spending your time indoors in your home gym in the basement or at a crowded, stinky, overpriced commercial gym).
Because not only are his workouts proven by both research and experience, but you also have a hundred percent satisfaction guarantee that you'll love his workouts. Or just return it for your
money back.
Now let me tell you more about the Turbulence Training workouts.
First of all, they can all be done at home with dumbbells, a bench, and an exercise ball (a chin-up bar is also helpful for those that are strong enough).
Second, thousands of both men AND women (yes, women too!) have used these Turbulence Training workouts successfully to lose fat in a very short amount of time and without long, slow boring cardio. Craig's proven that you don't need to be at the gym everyday for an hour or more.
"After 3wks of that program, I could already see results and I liked how the workouts were fun, intense, and efficient. At 34, I'm leaner and stronger than I've ever been. Thanks Craig!"
Christine Johnston, Little Rock, AK
In fact, the Turbulence Training workouts will only take 45 minutes, three days per week, and you can do everything at home. No need for fancy, expensive gym memberships, or long commutes to an annoying "mega-club" where you have to compete for equipment (or worse, wait for a machine covered in the nasty sweat of the hairy powerlifter that used it just before you).
Turbulence Training is as straight-forward as any fat loss program could be. You'll get the workouts done fast, avoiding useless exercises or any waiting around twiddling your thumbs. Craig has cut the fluff you find in so many other programs so that you are using ONLY the best exercises that give the most results in the least amount of time.
If you've ever struggled to figure out what to do for your fat loss program, then worry no more. Turbulence Training spells it out, workout by workout, exercise by exercise, set by set, and rep
by rep, for a full 16-weeks of advanced fat loss workouts.
Turbulence Training also includes workouts for the absolute beginner to help any newcomer, no matter what your situation, get started on their fat loss plan. Craig's program also gives you
dozens of weeks of bonus workouts that help you take your lean body to the next level of definition.
How badly do you finally want to succeed this summer? Maybe you got off to a great start earlier this year, only to have your momentum fizzle out because you lacked the time to follow that 6 hour per week program you got from the magazines. Or maybe you just got tired of doing the same workout week-in, week-out, because your old program didn't have any variety.
All of those problems are fixed by the Turbulence Training program. And you owe it to yourself to get Turbulence Training because you deserve a program that gets you results fast, not a program that makes you spend an hour on the treadmill each day while summer passes you by...You don't need to live in the gym to look great!
With all of the beginner workouts, regular TT bonuses, 16-weeks of advanced fat loss workouts, AND these 7 limited-time bonuses, you will have all the info you need to burn fat fast. PLUS, you'll have step-by-step instructions for everything from how to measure your body fat, to what to eat at each meal, and exactly how many repetitions you should do for each exercise.
The body you've wanted for too long can be yours, and in less time than you've always thought necessary. Get ready to experience a new body thanks to all the inches you'll lose, the pounds you'll shed, and the energy you'll gain in the next few days, weeks, and months ahead with the Turbulence Training fat loss program you can do at home.
With Turbulence Training's use of time-saving, metabolism-boosting exercises, you'll get all of your workouts done in 45 minutes, three times per week. In less time than it takes to watch the nightly news, an episode of Oprah, or one of those horrible talk shows on CNN, you can make rapid improvements in your body each day.
So here's why I'm writing to you today:
Craig is quickly becoming an international fitness and fat loss expert. His on-line clients now span the entire globe, and he no longer has space for new clients. And those that are lucky
enough to work with him one-on-one pay up to $300 per session for his guidance through their personal Turbulence Training workouts (he's Toronto's most expensive trainer!).
But now the good news. Craig's put together the ultimate Turbulence Training package that contains not only 16-weeks of advanced fat loss workouts and 10 weeks of beginner programs and tons of regular bonuses, but he's also added 7 NEW bonuses that are available only for the next three days, including:
1) Meal Plans for Men & Women by Dr. Chris Mohr (Value $99)
If you're fed up trying to design a diet plan on your own, and not knowing how to eat within your "calorie recommendations", Dr. Chris Mohr's meal plans will show you EXACTLY what to eat at every meal. This "done for you" process will help you burn body fat with easy, delicious, healthy meal plans.
2) How to Measure Your Body Fat by Dr. John Berardi (Value $29.97)
World-famous nutritionist Dr. John Berardi gives you a complete system for measuring your body fat levels at home without expensive equipment. If you want to know how to accurately track your progress, then follow Dr. Berardi's step-by-step plan (PLUS, you'll learn the shocking truth about handheld body fat machines).
3) High-Octane, Fat Burning Recipes by Mike Roussell (Value $19.99)
Is chicken getting boring? Are you sick of oatmeal? Mike Roussell will change all of that with 10 high-octane, fat-burning recipes to help you remove boredom from eating for fat loss. It is easy to eat right when you're using these delicious recipes.
4) How Hormones Affect Your Fat Loss: A Special Report from Dr. Holly Lucille & Jon Benson (Value $19.99)
Imagine your hormones restored naturally, living 100% free from menopause or andropause symptoms, and living life with your energy and your teenage-years love life renewed!" In this report, you'll learn how to avoid "hormone hell" with Dr. Lucille's natural hormone solutions and supplement recommendations.
5) A 1-Month Bonus Trial at Global-Fitness (Value $9.95)
Achieve the best possible results with your diet and exercise routine using this 30-day trial membership to Global-Fitness.com, giving you access to expert-designed workout plans, healthy recipes, fitness e-books, exercise instructions, and their new Motivational Success System!
6) The Turbulence Training Hardcore Fat Loss 4-Week Program by Craig Ballantyne (Value $19.99)
Vaporize stubborn lower-ab fat with this 4-week Advanced Fat Loss program. This might be the most effective, hardcore Turbulence Training fat burning program ever, and will help even the leanest men and women break through annoying fat loss plateaus.
7) A 3-Month Basic Level Membership to the Turbulence Training Discussion Forums & Other Exclusive Fat Loss Info (Value $59.85)
Have your #1 fat loss questions answered by Men's Health and Oxygen magazine expert, Craig Ballantyne. You'll also read Craig's interrogations of other fat loss experts, download Craig's
teleseminars to listen to anytime and anywhere, learn insider secrets from other Turbulence Training success stories, and benefit from the #1 factor overlooked in fat loss programs today, "the power of Social Support" - it really is the secret to your success.
But this entire package is only available for the next 72 hours. On Wednesday, June 6th, at midnight, the 7 new bonuses will disappear from the offer, quite possibly never to be given away again.
If you don't pick-up this incredible collection of fat loss bonuses today, you might kick yourself for missing out. This is the kind of information that can take you from a fat loss plateau to a brand new body practically overnight.
"I lost 14 pounds this month and the weight is just falling off me. My wife says I now look like when we first met and I still have more to go. I can fit into my old jeans again which is a big deal
for me. I just cut back on starches and bread and do your routine 2-3 times a week. I never thought in a million years that just 10-20 minutes of weight training followed by some cardio would get me such steady results. I even cheat a bit on the weekends."
Billy Williams
Success breeds success. If you start now, you'll be burning fat and changing your body almost immediately, and that will give you the complete motivation and inspiration you need to keep at it week after week. After all, you have no time to waste to get your body ready in time for swimsuit season.
If you are sick and tired of spending hours upon hours in the gym doing ineffective workouts and getting next to no results, then use Turbulence Training to cut back on your workout time, boost your metabolism (allowing you to burn calories and fat ALL day and night), and help you lose inches and fit back into your old summer clothes and swimsuits.
"I used to think you needed to spend hours in the gym everyday in order to see results. With the help of CB and Turbulence Training, I have reduced my workouts from 2 hours per day, everyday, to 50 minutes every other day. All the while I have trimmed over 60 lbs. of body fat off my now lean and muscular body.!"
Rob Vickers
This is the year you are going to "take back the beach"! No more hiding behind oversized t-shirts, no more sitting in the shade wearing extra clothes. And no more spending all the nice weather inside on a treadmill. Use the Turbulence Training workouts and the fantastic nutrition bonuses to change your body once and for all.
Remember, like Men's Health magazine, I only recommend the absolute best fat loss resources that come across my desk. And today, that is the Turbulence Training bonus package.
Simply go right here to get started:
TurbulenceTraining.com
P.S. Hurry, you only have until Wednesday, June 6th, at 11:59pm to claim your SEVEN limited-time bonuses. And remember, you get everything in the Turbulence Training package (including a 60-minute audio interview, 4-week Basic Bodyweight Workout, the Turbulence Training Nutrition Guidelines, the Turbulence Training Fusion Fat Loss Workout, and all the regular bonuses), PLUS the 7 additional bonus reports mentioned above.
P.P.S. Try Turbulence Training for 8 weeks. If you aren't thrilled with the decreased workout time, increased fat loss, and enhanced energy from the Turbulence Training system, just let Craig know. Turbulence Training has already been trusted by the biggest fitness magazines in the world (Men's Health & Shape), and I guarantee it will work for you too!
"Turbulence Training is a proven way to melt fat fast, while protecting your hard-earned muscle. I'm so confident in its effectiveness that, over the years, I've recommended it to
literally millions of readers. And the fantastic feedback I've received from readers all over the world as a result ensures you'll be seeing a lot more of CB's programs in the magazine."
Adam Campbell, Sports & Nutrition Editor, Men's Health
==============================================
Monday, June 04, 2007
Wednesday, May 23, 2007
Skippy vs. Natural Peanut Butter
It was suggested somewhere recently that you should try to eat natural peanut butter but if you really can't stomach the taste of it you can opt for Skippy instead. The inference was that fake peanut butter is not that much worse than natural peanut butter. Nothing could be further from the truth.
Skippy, Peter Pan and all that other crap is simply a Reece's Peanut Butter Cup without the chocolate. Yes, it's that bad. It has sugar, trans fats, hydrogenated oil and quite a bit of other crap.
It's your choice to eat that way, but don't ever be tricked into thinking it's healthy; it's dessert.
Skippy, Peter Pan and all that other crap is simply a Reece's Peanut Butter Cup without the chocolate. Yes, it's that bad. It has sugar, trans fats, hydrogenated oil and quite a bit of other crap.
It's your choice to eat that way, but don't ever be tricked into thinking it's healthy; it's dessert.
Natural protein powders
I have been getting a lot of questions about how to avoid aspartame and what kind of protein powder I recommend to those that still like to drink shakes. First of all, let me point out that there are several studies which show numerous detrimental effects from artificial sweeteners, such as memory loss, birth defects, links to cancer and erectile problems in males (if all the other ones don't scare you, I'm guessing the last one might cause you to raise an eyebrow). Mysteriously, none of these studies are conducted in the United States. I'm sure everyone can figure out the reasons why.
If you drink protein shakes, I recommend an all natural shake mix, something that is not made with bodybuilders in mind and does not contain all kinds of ridiculous "mass building" ingredients. One that comes to mind is Whey to Go by Solgar. This contains nothing but whey protein and and natural vanilla bean flavoring. The taste is very minimal but it's probably better than ten packs of Nutra Sweet.
Jay Robb also makes a protein shake in which the protein comes from cows who have not been exposed to steroids and other chemicals. This contains no artificial ingredients either.
You may find that you do not fill up or bloat as easily with these natural shakes as they contain no fillers and are fairly easy to digest.
If you drink protein shakes, I recommend an all natural shake mix, something that is not made with bodybuilders in mind and does not contain all kinds of ridiculous "mass building" ingredients. One that comes to mind is Whey to Go by Solgar. This contains nothing but whey protein and and natural vanilla bean flavoring. The taste is very minimal but it's probably better than ten packs of Nutra Sweet.
Jay Robb also makes a protein shake in which the protein comes from cows who have not been exposed to steroids and other chemicals. This contains no artificial ingredients either.
You may find that you do not fill up or bloat as easily with these natural shakes as they contain no fillers and are fairly easy to digest.
Thursday, May 03, 2007
Whatever Makes You Happy
Someone brought up a very good point recently and I wanted to share it with you. While people are always searching for the perfect training system they seem to miss one very important point; what makes them happy. If you do something that you like and something that makes you happy, you are more likely to put greater effort into it and thus get better results.
For example, I like to train heavy on big exercises. If someone said I should train lighter on isolation exercises because I would get way better results, I would ignore the advice because I would hate doing it. If I am unhappy when I train, my results will suffer. I would rather quit training than start doing leg extensions for 20 reps.
Some people like body building splits better than any other split. If I trained someone like this and tried to force them to do full body workouts, which they hated, their results would suffer. We would both be miserable and they would get nowhere.
If you love doing body part splits and hate all other options, stick with body part splits; it will probably yield you the greatest results.
Some people like extremely overcomplicated, planned out, scientific training programs. Others like the most basic, simple plan they can find. The science guys hate simple programs because they over think everything and believe that if they are not counting rep speed and measuring angles with a protractor during their training, they are not achieving optimal results.
The "keep it simple" guys hate overcomplicated programs and don't like thinking that much during training. Training is a hobby that they love and a release from the stress of every day life. If they have to think everything out and break out the Pythagorean Theorem to plan every set of their workouts, they will be miserable. These kind of guys like to go in and lift; that's it.
There is nothing wrong with any of these approaches. While I prefer full body workouts or upper/lower splits to body part splits, and simple workouts to complex science projects, it doesn't mean that this is the optimal approach for you.
Being happy in what you are doing is a very important factor that can not be overlooked.
There have been times in the past where I have designed a program for a client and after seeing their dissatisfaction with it after the first day, have completely scrapped it and started over with something completely different.
It's a universal law in life; do what you love and the results and success will follow.
So what's the best way to train?
Whatever makes you happy...
For example, I like to train heavy on big exercises. If someone said I should train lighter on isolation exercises because I would get way better results, I would ignore the advice because I would hate doing it. If I am unhappy when I train, my results will suffer. I would rather quit training than start doing leg extensions for 20 reps.
Some people like body building splits better than any other split. If I trained someone like this and tried to force them to do full body workouts, which they hated, their results would suffer. We would both be miserable and they would get nowhere.
If you love doing body part splits and hate all other options, stick with body part splits; it will probably yield you the greatest results.
Some people like extremely overcomplicated, planned out, scientific training programs. Others like the most basic, simple plan they can find. The science guys hate simple programs because they over think everything and believe that if they are not counting rep speed and measuring angles with a protractor during their training, they are not achieving optimal results.
The "keep it simple" guys hate overcomplicated programs and don't like thinking that much during training. Training is a hobby that they love and a release from the stress of every day life. If they have to think everything out and break out the Pythagorean Theorem to plan every set of their workouts, they will be miserable. These kind of guys like to go in and lift; that's it.
There is nothing wrong with any of these approaches. While I prefer full body workouts or upper/lower splits to body part splits, and simple workouts to complex science projects, it doesn't mean that this is the optimal approach for you.
Being happy in what you are doing is a very important factor that can not be overlooked.
There have been times in the past where I have designed a program for a client and after seeing their dissatisfaction with it after the first day, have completely scrapped it and started over with something completely different.
It's a universal law in life; do what you love and the results and success will follow.
So what's the best way to train?
Whatever makes you happy...
Sunday, April 29, 2007
Speaking Out
Jason,
Thanks for finally speaking out! I wish more people would realize the points you made in the e-mail. I had a couple of quick questions:
1. I drink chocolate milk PWO (use low-fat milk then add in Hershey's syrup). Is it OK to add in a scoop of unflavored whey to the drink?
2. I recently ordered your Tap Out e-book set (LOVE IT!). I'm strapped for cash at the moment due to having my wisdom teeth removed...do you have any cost-effective ways of making blast straps to use for the scarecrow and blast strap push-ups?
Thanks and looking forward to the new book.
-Dan Johnson
Dan,
Glad you liked it. Yes, you can add some unflavored whey to the drink.
You can do some of the blast strap exercises just by getting two long pieces of chain and looping them around a bar. Fasten the ends with some kind of clip or karabiner and then just put a small hand towel around the chain and grab it. This will work for inverted rows, pushups and scarecrows.
Jason,
I believe what you say in this E-mail. When I was in U.S. Marine Corps boot camp, I put on 12 pounds and was more "ripped" than ever. No supplements, and with a hell of a lot of "road work". Just three meals per day. I appreciate your truth, thanks.
sincerely,
Dale Allen
Dale,
It’s all about hard work. Thanks for the email.
Good man....no bs and I love it. That's how I base my clients’ workouts as well. Keep it up.
Jason VanHeulen CSCS
Head Strength and Conditioning Coach
Aria Spa & Club
Jason,
Then I would have to imagine you’re doing a damn good job ;)
Jason:
I wanted to let you know how much I've enjoyed your recent blog entries; glad you are back.
Martin
Martin,
Thanks a lot for the comments, I really appreciate it.
Can't wait dude I'll definitely grab a copy. I am living proof that doing things you don't recommend really do hinder training results; and, following your routines really do produce fast positive results. I bought your book quite a while back and have periodically deviated from your routines and rules due to lack of commitment. In the short times that I did follow the routine loosely and it has given me about 15 lbs. of muscle.
To back up this newer point about protein supplements, I stopped drinking protein after I got this stomach virus a couple weeks ago. I couldn't stomach the fuckin thickness of the shake so I had to pass on them. Anyway, since then I've just been stickin to lots of beef, chicken, pork, and tuna, plus the multi-vitamin in the morning and fruit throughout the day. First of all I just felt healthier; I felt like a human instead of a science project. Besides improved overall body function, I experienced higher gains in lean muscle instead of the bloated looking bulky muscle.
Anyway, looking forward to the book,
Matt
Matt,
Awesome to hear about your great results. Keep it up.
Hi great to see someone has finally got it right, you are spot on. I was pi**ed around for over 15 years by all these full of sh*t no it alls, until I finally realised that it was all bull sh*t I now train heavy and hard but always add weight weekly or as often as poss, my diet is now 'normal ' but enough to grow weekly and hey presto 46lbs of new muscle in 10 months with no fat increases and twice as strong as before, piece of p**s when you know how! Let me know when your book is out as it sounds like the kind of stuff I now like to read! Put a stop to all the lies and tell everyone how it really works, there must be millions of confused and frustrated lifters out there, its sickening, everyone could easily succeed with the truth.
Good luck with your book
Mark
Mark,
Thanks for sharing your success story. I love to hear them. The truth is what I am going to deliver.
Thank you for dispelling the myths in your latest blog. Damn, it's about time. Yeah, it's probably going to ruffle some feathers, but who cares? You're probably going to confuse the hell out of a lot of people, but it's up to them to make the right choice. What you write is SO true. Ok, maybe, just MAYBE if you've hit a plateau that supplements or a little extra jolt may assist in breaking through it, but it's nothing you should use on a regular basis.
Cheers. Thanks for all the info.
Bobby Thompson
Bobby,
Every time I open my mouth I ruffle some feathers. It won’t stop me from speaking the truth, however. Keep on the right track.
Great article! i've thought the same about protein and post-workout drinks because i
consumed them methodically and never noticed an ounce more of weight gain nor increase in
strength.
thanks again.
Tom G.
Tom,
I was discussing this with a colleague of mine last night and he was mentioning how all of the studies on post workout nutrition are completely flawed and really don’t prove anything. When will the lies ever stop?
Thanks for finally speaking out! I wish more people would realize the points you made in the e-mail. I had a couple of quick questions:
1. I drink chocolate milk PWO (use low-fat milk then add in Hershey's syrup). Is it OK to add in a scoop of unflavored whey to the drink?
2. I recently ordered your Tap Out e-book set (LOVE IT!). I'm strapped for cash at the moment due to having my wisdom teeth removed...do you have any cost-effective ways of making blast straps to use for the scarecrow and blast strap push-ups?
Thanks and looking forward to the new book.
-Dan Johnson
Dan,
Glad you liked it. Yes, you can add some unflavored whey to the drink.
You can do some of the blast strap exercises just by getting two long pieces of chain and looping them around a bar. Fasten the ends with some kind of clip or karabiner and then just put a small hand towel around the chain and grab it. This will work for inverted rows, pushups and scarecrows.
Jason,
I believe what you say in this E-mail. When I was in U.S. Marine Corps boot camp, I put on 12 pounds and was more "ripped" than ever. No supplements, and with a hell of a lot of "road work". Just three meals per day. I appreciate your truth, thanks.
sincerely,
Dale Allen
Dale,
It’s all about hard work. Thanks for the email.
Good man....no bs and I love it. That's how I base my clients’ workouts as well. Keep it up.
Jason VanHeulen CSCS
Head Strength and Conditioning Coach
Aria Spa & Club
Jason,
Then I would have to imagine you’re doing a damn good job ;)
Jason:
I wanted to let you know how much I've enjoyed your recent blog entries; glad you are back.
Martin
Martin,
Thanks a lot for the comments, I really appreciate it.
Can't wait dude I'll definitely grab a copy. I am living proof that doing things you don't recommend really do hinder training results; and, following your routines really do produce fast positive results. I bought your book quite a while back and have periodically deviated from your routines and rules due to lack of commitment. In the short times that I did follow the routine loosely and it has given me about 15 lbs. of muscle.
To back up this newer point about protein supplements, I stopped drinking protein after I got this stomach virus a couple weeks ago. I couldn't stomach the fuckin thickness of the shake so I had to pass on them. Anyway, since then I've just been stickin to lots of beef, chicken, pork, and tuna, plus the multi-vitamin in the morning and fruit throughout the day. First of all I just felt healthier; I felt like a human instead of a science project. Besides improved overall body function, I experienced higher gains in lean muscle instead of the bloated looking bulky muscle.
Anyway, looking forward to the book,
Matt
Matt,
Awesome to hear about your great results. Keep it up.
Hi great to see someone has finally got it right, you are spot on. I was pi**ed around for over 15 years by all these full of sh*t no it alls, until I finally realised that it was all bull sh*t I now train heavy and hard but always add weight weekly or as often as poss, my diet is now 'normal ' but enough to grow weekly and hey presto 46lbs of new muscle in 10 months with no fat increases and twice as strong as before, piece of p**s when you know how! Let me know when your book is out as it sounds like the kind of stuff I now like to read! Put a stop to all the lies and tell everyone how it really works, there must be millions of confused and frustrated lifters out there, its sickening, everyone could easily succeed with the truth.
Good luck with your book
Mark
Mark,
Thanks for sharing your success story. I love to hear them. The truth is what I am going to deliver.
Thank you for dispelling the myths in your latest blog. Damn, it's about time. Yeah, it's probably going to ruffle some feathers, but who cares? You're probably going to confuse the hell out of a lot of people, but it's up to them to make the right choice. What you write is SO true. Ok, maybe, just MAYBE if you've hit a plateau that supplements or a little extra jolt may assist in breaking through it, but it's nothing you should use on a regular basis.
Cheers. Thanks for all the info.
Bobby Thompson
Bobby,
Every time I open my mouth I ruffle some feathers. It won’t stop me from speaking the truth, however. Keep on the right track.
Great article! i've thought the same about protein and post-workout drinks because i
consumed them methodically and never noticed an ounce more of weight gain nor increase in
strength.
thanks again.
Tom G.
Tom,
I was discussing this with a colleague of mine last night and he was mentioning how all of the studies on post workout nutrition are completely flawed and really don’t prove anything. When will the lies ever stop?
Wednesday, April 25, 2007
The Supplement Scam
Thanks so much to everyone for all the positive responses to yesterdays post. I will try to share more of them this week but here is one that I thought you might find interesting:
Jason- so you think all the research about post-workout nutrition is fabricated. Awful lot of evidence out there for over twenty years. Not sure where this idea is leading.
Do you think most people get enough essential fat? The fish oil thing is fabricated
also? Lots of studies.
How about glucosamine, again a lot of evidence. It seems to have stood the test of
time.
Is there an underlying thought process here?
Thanks
Michael
Mike,
It's all BS. I am lucky enough to know tons of the biggest and strongest guys in the
world. I have trained tons of athletes who were inhumanly big and strong and fast. Not to sound cocky, but I, myself am fairly strong and fast and routinely outlift people who outweigh me by 50lbs or more. No one believes in that crap. And if they did use all that garbage do you think that they would actually be bigger or stronger? Of course not. Post workout nutrition is the biggest scam of all time. Yes, you replenish glycogen faster, blunt cortisol levels, blah, blah, blah. Who cares? It doesn't matter nor does it make the least bit difference in the REAL WORLD. If you read the studies you can force a placebo effect on yourself and think it all works and matters. It doesn't. If I have a Gatorade and pizza and my twin brother drinks some pre-made fancy post workout shake for 16 wks straight it will make absolutely no difference at all. It doesn't matter because unless you are training three times per day you don't need to worry about the fastest acting shake under the sun.
See some people believe everything they read. I believe nothing I read. I only want to hear from people who have tons of real world evidence that they have actually seen
supplements do anything with themselves or their hundreds of clients. You can set up
studies to prove anything. Studies are usually worth the paper they are printed on.
Another reason I hate post workout drinks is because I hate ingesting unhealthy processed chemical crap like that. I keep my unhealthy intake to beer, weed and fried food. I don't need to throw in 60 packs of aspartame and all kinds of other crap on top of it on a regular basis. Food always was, still is and always will be better than supplements.
Fish oil is great. Do people get enough EFA's? No. Should they eat more salmon? Yes. If they don't, I have no problem with fish oil. In fact I like it. I was just trying to make a point and as you know I always do so in an in your face fashion.
With glucosamine you kind of missed the point of the article. I was talking about performance enhancement, thus I will not even discuss glucosamine as it doesn't enter into the equation here at all.
I just prefer to get everything I need through a good, well rounded organic diet. Nobody can argue that that isn't better than whacking down buckets of pills and chemicals all day. In fact, as a health and fitness professional I think its negligent for me to recommend aspartame and all kinds of other fake shit to people. I would rather tell them to eat fruits and veggies and lean protein and nuts and drink beer on the weekends if they like. They will be much better off.
Like I said, supplements suck.
Jason- so you think all the research about post-workout nutrition is fabricated. Awful lot of evidence out there for over twenty years. Not sure where this idea is leading.
Do you think most people get enough essential fat? The fish oil thing is fabricated
also? Lots of studies.
How about glucosamine, again a lot of evidence. It seems to have stood the test of
time.
Is there an underlying thought process here?
Thanks
Michael
Mike,
It's all BS. I am lucky enough to know tons of the biggest and strongest guys in the
world. I have trained tons of athletes who were inhumanly big and strong and fast. Not to sound cocky, but I, myself am fairly strong and fast and routinely outlift people who outweigh me by 50lbs or more. No one believes in that crap. And if they did use all that garbage do you think that they would actually be bigger or stronger? Of course not. Post workout nutrition is the biggest scam of all time. Yes, you replenish glycogen faster, blunt cortisol levels, blah, blah, blah. Who cares? It doesn't matter nor does it make the least bit difference in the REAL WORLD. If you read the studies you can force a placebo effect on yourself and think it all works and matters. It doesn't. If I have a Gatorade and pizza and my twin brother drinks some pre-made fancy post workout shake for 16 wks straight it will make absolutely no difference at all. It doesn't matter because unless you are training three times per day you don't need to worry about the fastest acting shake under the sun.
See some people believe everything they read. I believe nothing I read. I only want to hear from people who have tons of real world evidence that they have actually seen
supplements do anything with themselves or their hundreds of clients. You can set up
studies to prove anything. Studies are usually worth the paper they are printed on.
Another reason I hate post workout drinks is because I hate ingesting unhealthy processed chemical crap like that. I keep my unhealthy intake to beer, weed and fried food. I don't need to throw in 60 packs of aspartame and all kinds of other crap on top of it on a regular basis. Food always was, still is and always will be better than supplements.
Fish oil is great. Do people get enough EFA's? No. Should they eat more salmon? Yes. If they don't, I have no problem with fish oil. In fact I like it. I was just trying to make a point and as you know I always do so in an in your face fashion.
With glucosamine you kind of missed the point of the article. I was talking about performance enhancement, thus I will not even discuss glucosamine as it doesn't enter into the equation here at all.
I just prefer to get everything I need through a good, well rounded organic diet. Nobody can argue that that isn't better than whacking down buckets of pills and chemicals all day. In fact, as a health and fitness professional I think its negligent for me to recommend aspartame and all kinds of other fake shit to people. I would rather tell them to eat fruits and veggies and lean protein and nuts and drink beer on the weekends if they like. They will be much better off.
Like I said, supplements suck.
Tuesday, April 24, 2007
Dont Believe Everything You Read
You have all read it and heard it before:
You need two grams of protein per pound of bodyweight a day.
You need a super fast acting post workout shake.
You need to take supplements to get big and strong.
You can't get stronger while dieting.
You need to do a dynamic warm up before lifting heavy.
You can't do conditioning or cardio if you want to get bigger and stronger.
These are all nonsensical myths that people want you to believe. If you do believe this stuff, it will actually be true. That's how the mind works. What you believe becomes your reality. I don't believe any of that stuff and thus it doesn't affect me or the hundreds of people I have trained over the last 13 years.
You don't need super high protein diets. It is a waste of your time and money to try to consume anything more than one gram per pound of bodyweight a day. The only time you would even need that much is if your carbs are extremely low. If you don't believe me, try it for yourself. Cut out all your protein shakes and just eat food. Your protein will drop by at least 25% but I would be willing to bet it has no negative effect on your size or strength. This myth is spewed by those who sell protein; don't buy it.
It doesn't matter how fast you replenish glycogen after a workout unless you are training three times per day. Fat free chocolate milk is the best tasting post workout drink going and works as well as any high priced crap on the market today. There is one real benefit to a post workout drink and one benefit only; it helps you get in more calories. By the time you finish training you probably haven't eaten in at least two hours, maybe more. After you clean up, shower, drive home or to a restaurant, another hour could pass. But if you slug down some kind of shake immediately after your last set it gives you a quick few hundred calories, and then you can eat your meal in an hour when you get home. That's it. Plus, most people don't feel like eating solid food after a hard workout which leaves them choking back their own vomit for 30 minutes.
You don't need ANY SUPPLEMENTS AT ALL! ZERO. That's right, I said and I stand by it. Supplements suck. They are a waste of time. All of them. Period. The end. Get your vitamins and minerals from eating lots of fruits and vegetables and don't worry about creatine, glutamine or branched chains. Drink coffee if you need a pre workout boost.
If strength gains are made by improving your neural drive how come you can't get stronger while dieting? You can. If you believe you can't, you won't. If you don't buy into this, you will get stronger. Now some lifts, like squats and deadlifts, are easier when you weigh more and have a bigger waist because of the wider base of support. Many other lifts will be harder because your leverages will change as your measurements decrease. Who cares? Just keep training to get stronger and you will be fine. If you believe you can do it, you will. If you don't, you will be weak and small like an internet guru in no time.
The dynamic warm up is starting to get really played out. Yesterday I started my workout with high pulls. I walked into the gym and did the following dynamic warm up to prepare for this workout...High pulls. It was a great workout and I am still alive to tell the tale.
I have trained countless athletes over the years and all of them spent a great deal of time running, jumping and playing their sport on top of the time they spent in the gym with me. They all got bigger and stronger. Forget you ever heard the myth that too much conditioning kills your size and strength gains and do what you want. Run sprints, play hoops, whatever; you will be fine.
In the last few days I have done the following while dieting strictly(down 15lbs in the last month):
1 Arm DB Rows- 35 reps with the 100's
Touch football for two hours Saturday with no warm up
Sled dragging Sunday for an hour
Deadlifts, yesterday- 500x5 from pin 2
Sprints today- 30 minutes intervals
While there is nothing overly impressive about any of that I should point out that I have had less than a gram of protein per lb of bodyweight, 500-1000 calories below maintenance, zero supplements and zero protein shakes. If I believed every myth listed above I should be weak and hospitalized right now. For those that don't know, without eating right and training hard I have the genetics of Pee Wee Herman. So I am not a freak case. I also try all of this on many, many test subjects. The results are all the same.
Very soon I will be releasing my new training manual which will destroy every myth there is and explain everything you need to know about training, in full detail; uncensored and no BS. No editors, no nothing, just me dishing the straight truth that nobody wants to tell you.
Get ready...
You need two grams of protein per pound of bodyweight a day.
You need a super fast acting post workout shake.
You need to take supplements to get big and strong.
You can't get stronger while dieting.
You need to do a dynamic warm up before lifting heavy.
You can't do conditioning or cardio if you want to get bigger and stronger.
These are all nonsensical myths that people want you to believe. If you do believe this stuff, it will actually be true. That's how the mind works. What you believe becomes your reality. I don't believe any of that stuff and thus it doesn't affect me or the hundreds of people I have trained over the last 13 years.
You don't need super high protein diets. It is a waste of your time and money to try to consume anything more than one gram per pound of bodyweight a day. The only time you would even need that much is if your carbs are extremely low. If you don't believe me, try it for yourself. Cut out all your protein shakes and just eat food. Your protein will drop by at least 25% but I would be willing to bet it has no negative effect on your size or strength. This myth is spewed by those who sell protein; don't buy it.
It doesn't matter how fast you replenish glycogen after a workout unless you are training three times per day. Fat free chocolate milk is the best tasting post workout drink going and works as well as any high priced crap on the market today. There is one real benefit to a post workout drink and one benefit only; it helps you get in more calories. By the time you finish training you probably haven't eaten in at least two hours, maybe more. After you clean up, shower, drive home or to a restaurant, another hour could pass. But if you slug down some kind of shake immediately after your last set it gives you a quick few hundred calories, and then you can eat your meal in an hour when you get home. That's it. Plus, most people don't feel like eating solid food after a hard workout which leaves them choking back their own vomit for 30 minutes.
You don't need ANY SUPPLEMENTS AT ALL! ZERO. That's right, I said and I stand by it. Supplements suck. They are a waste of time. All of them. Period. The end. Get your vitamins and minerals from eating lots of fruits and vegetables and don't worry about creatine, glutamine or branched chains. Drink coffee if you need a pre workout boost.
If strength gains are made by improving your neural drive how come you can't get stronger while dieting? You can. If you believe you can't, you won't. If you don't buy into this, you will get stronger. Now some lifts, like squats and deadlifts, are easier when you weigh more and have a bigger waist because of the wider base of support. Many other lifts will be harder because your leverages will change as your measurements decrease. Who cares? Just keep training to get stronger and you will be fine. If you believe you can do it, you will. If you don't, you will be weak and small like an internet guru in no time.
The dynamic warm up is starting to get really played out. Yesterday I started my workout with high pulls. I walked into the gym and did the following dynamic warm up to prepare for this workout...High pulls. It was a great workout and I am still alive to tell the tale.
I have trained countless athletes over the years and all of them spent a great deal of time running, jumping and playing their sport on top of the time they spent in the gym with me. They all got bigger and stronger. Forget you ever heard the myth that too much conditioning kills your size and strength gains and do what you want. Run sprints, play hoops, whatever; you will be fine.
In the last few days I have done the following while dieting strictly(down 15lbs in the last month):
1 Arm DB Rows- 35 reps with the 100's
Touch football for two hours Saturday with no warm up
Sled dragging Sunday for an hour
Deadlifts, yesterday- 500x5 from pin 2
Sprints today- 30 minutes intervals
While there is nothing overly impressive about any of that I should point out that I have had less than a gram of protein per lb of bodyweight, 500-1000 calories below maintenance, zero supplements and zero protein shakes. If I believed every myth listed above I should be weak and hospitalized right now. For those that don't know, without eating right and training hard I have the genetics of Pee Wee Herman. So I am not a freak case. I also try all of this on many, many test subjects. The results are all the same.
Very soon I will be releasing my new training manual which will destroy every myth there is and explain everything you need to know about training, in full detail; uncensored and no BS. No editors, no nothing, just me dishing the straight truth that nobody wants to tell you.
Get ready...
Thursday, April 19, 2007
Things That Suck
First of all I have to apologize for my lack of posting lately. I have been incredibly busy with several things, including trying to finish a new project which will be launching in the next few weeks.
I promise I will get back to posting on a more frequent basis very soon.
Anyway, here's a list of things that suck (in no particular order):
1) Articles about the leg extension or smith machine being bad- OK, we fucking get it! EVERYBODY gets it. And I may be going out on a limb here but I don't think it's really cutting edge information anymore.
2) Dynamic warm ups- to quote my friend and world famous fitness expert who shall remain nameless, "fuck dynamic warmups (gayest term ever - even jogging is a fucking dynamic warmup - the only thing thats not a fucking dynamic warmup is standing motionless - idiots).
3) The anti static stretching movement- Static stretching is fine. Get over it.
4) Arguing full body workouts vs. splits- They both work in different situations. There is no right or wrong. Accept the fact.
5) Trying to constantly find the fastest acting post workout combo to put in a shake- Who gives a rat's ass? If I am able to replenish glycogen in two minutes or two hours, what difference does it really make? I'm not training again until TOMORROW!!! I'm sure I'll be fine and that the super lightning fast reverse osmosis hydrolyzed krprtonized, micronized, sanitized, desensitized, over analyzed, hypnotized, mesmerized whey wont work that much better than skim milk.
6) Articles about how steady state aerobic exercise sucks- The point has been made a million times. It's no longer cutting edge information. And it's still not 100% right. Like my good friend Jim Wendler said to me on the phone yesterday, "the last thing we need to do is being telling all the overweight people in this country that jogging is no good. Everyone should run a mile a day and maybe we'd all be a little healthier."
7) Lifting forums- Arguing training with someone on an internet training forum is about as whey(thanks to Jim for this term) as you can get.
8) Writing about how great you are in every article you write.
9) Strength coaches or trainers who can't squat at least 405. Are you kidding me?
10) Getting your bicep and ditch of your elbow tattooed. Call me a bitch, but that hurts.
11) Lists that end with 10.
I promise I will get back to posting on a more frequent basis very soon.
Anyway, here's a list of things that suck (in no particular order):
1) Articles about the leg extension or smith machine being bad- OK, we fucking get it! EVERYBODY gets it. And I may be going out on a limb here but I don't think it's really cutting edge information anymore.
2) Dynamic warm ups- to quote my friend and world famous fitness expert who shall remain nameless, "fuck dynamic warmups (gayest term ever - even jogging is a fucking dynamic warmup - the only thing thats not a fucking dynamic warmup is standing motionless - idiots).
3) The anti static stretching movement- Static stretching is fine. Get over it.
4) Arguing full body workouts vs. splits- They both work in different situations. There is no right or wrong. Accept the fact.
5) Trying to constantly find the fastest acting post workout combo to put in a shake- Who gives a rat's ass? If I am able to replenish glycogen in two minutes or two hours, what difference does it really make? I'm not training again until TOMORROW!!! I'm sure I'll be fine and that the super lightning fast reverse osmosis hydrolyzed krprtonized, micronized, sanitized, desensitized, over analyzed, hypnotized, mesmerized whey wont work that much better than skim milk.
6) Articles about how steady state aerobic exercise sucks- The point has been made a million times. It's no longer cutting edge information. And it's still not 100% right. Like my good friend Jim Wendler said to me on the phone yesterday, "the last thing we need to do is being telling all the overweight people in this country that jogging is no good. Everyone should run a mile a day and maybe we'd all be a little healthier."
7) Lifting forums- Arguing training with someone on an internet training forum is about as whey(thanks to Jim for this term) as you can get.
8) Writing about how great you are in every article you write.
9) Strength coaches or trainers who can't squat at least 405. Are you kidding me?
10) Getting your bicep and ditch of your elbow tattooed. Call me a bitch, but that hurts.
11) Lists that end with 10.
Tuesday, April 17, 2007
The Speed Training Report Launches Today!
It's finally here! My friend Patrick Beith and his partner Latif Thomas, both world renowned speed experts, have just launched the Speed Report and I don't think you will want to miss out on the limited time introductory offer. For the best in speed training information click HERE now.
Friday, April 06, 2007
Lift Strong
This morning, while in the midst of my "upper body dynamic warm up" (three, cross chest arm swings; think Hulk Hogan on his way to the ring to wrestle the Iron Shiek in '84)I remembered that I had forgotten to notify everyone of the launch of a very exciting new project.
My good friend and two time cancer survivor, Alwyn Cosgrove, recruited a number of the top experts in the fitness industry for a huge compilation of incredible information. It is a total of over 800 pages of kick ass training info for only $24.99!!! All of the proceeds go to cancer research.
Please visit http://www.liftstrong.com/ to pick up your copy today.
Thursday, March 29, 2007
"Once Again, Back Is The Incredible!"
A few weeks ago I saw the all time greatest rap group and one of the best and most influential bands of any genre, ever; Public Enemy. It's quite possible that I have seen more concerts than anyone on the planet but that was by far and away the best. If you don't have any PE on your training mixes you are seriously missing out. Some must have, immediate downloads are:
-Lost at Birth
-You're Gonna Get Yours
-Bring The Noise
-Night of the Living Baseheads
-Rebel Without a Pause
-Terminator X to the Edge of Panic
-Party For Your Right to Fight
-Can't Truss It
-Fight the Power
-Brothers Gonna Work it Out
-Burn Hollywood, Burn
-Son of a Bush
-Welcome to the Terrordome
The New York Jets head strength coach, Sal Alosi, Performance Coach, Keith Scott, "Rob The Bouncer" aka "The Doorman" and I have all had thousands of great workouts to the sounds of Chuck D and Flavor Flav. I highly recommend you do the same.
Wednesday, March 21, 2007
Speed Training Secrets
Today we have a great interview with my buddy and world renowned speed expert, Patrick Beith. Check it out...
Question: Patrick, please tell us a little about your background coaching speed and who you have worked with?
Answer: I graduated with my Bachelor of Science from the University of Massachusetts. Right after graduation I started working as an intern, to who I feel is the top strength & conditioning coach in the world, Mike Boyle. From there I went to get a few certifications from the NSCA (Certified Strength & Conditioning Specialist), ACSM (Health/Fitness Instructor), NASM (Performance Enhancement Specialist) and USA Track & Field Level II Sprint coach certification.
Since interning for Coach Boyle, I have always been passionate with working with the youth athletes. I mostly work with the junior high and high school level student-athletes. It’s an amazing feeling to see the changes and how your ‘kids’ develop as athletes and people.
Q: What is the state of the speed industry in your opinion?
A: The speed industry is blowing up right now. It’s great to be apart of that but I have also seen many problems that happens with this sudden growth. Right now, you are seeing high schools hiring strength and speed coaches, which was almost unheard of a few years earlier. The problem is that every person who has ever run or ever thought about running before is claiming to be a speed expert. As an athlete, you just have to be careful who you take advice from.
Q: What are the top two common myths that coaches still believe in regarding speed development?
A: There are so many myths regarding speed development and proper training but I will give you some that I hear all of the time from coaches.
1. Speed work is running 100 yards or 200 yards or repeat 40’s with little or no rest.
This is False. I have coaches tell me all the time that their athletes are doing speed work and then goes into telling me that his athletes are running beasts, suicides, repeat 100 meters, or repeat 40 yards dashes with their rest period is turning around and walking back to the line.
True speed work is performed at 90-100% intensity for 2-8 seconds. You also need to be fully recovered before you start your next repetition if you want to get the full benefits of speed training. I use 1 minute of rest for every 10 meters run. I think I got the rest recommendations from speed coach Charlie Francis.
2. You can’t train speed.
This saying is in the news, in the newspaper and in magazines all the time. I don’t want people to misconstrue this. You can’t train an athlete’s natural talent. Deion Sanders, Maurice Greene, Darrell Green, etc are going to be fast no matter what. Does that mean they can’t get faster? Of course they can. If they couldn’t then we would both be out of a job. Speed is a skill that is trainable and needs to be trained to improve it.
Q: In general, how many days per week should athletes train speed?
A: Two to three days per week. I wouldn’t train speed more then 3 days a week, 2 days is more the average. Performing more then 3 days of speed work or even too many weeks of 3 days of speed work can cause your body to break down. I believe that you get faster recovering from the speed work you did so you must not overdo it.
Q: Conditioning for speed is often a confusing topic for many new coaches. What is your approach to improving conditioning levels for speed events?
A: Most speed and power athletes hate conditioning work. This is because most of them had a coach who on a conditioning workout day would have his/her athletes go out on the roads for some distance running. If you see a 270 lb. lineman out on the road, it looks ugly. These athletes or any speed and power athletes do not ever need to be out running on the roads. This would cause unneeded pounding on their joints and they will not benefit form this type of exercise, in fact it might cause set backs!
For conditioning work, I really like to use general strength circuits. General strength (GS) circuits are usually bodyweight exercises that involve no external loading. I use them to help maintain healthy joint and soft tissue strength, provide some aerobic capacity work, is a good recovery workout, is core strengthening, helps with balance/coordination/proprioception and enhances gross motor performance. So, you get the aerobic conditioning work in and reap all of these other great benefits. More bang for your buck which we as coaches are always looking for.
Q: What might be a sample preseason routine for conditioning for the 100m or 200m event?
A: In the preseason I use more volume of conditioning work then decrease it throughout the periodized season as the training emphasis changes.
Here is a basic example:
Perform on a football field. Jogging 65% on the sidelines each corner. Do one exercise in each corner. Or if you don’t have the room have your athletes jog 50 meters in between each exercise. Rest 3 minutes then repeat the circuit.
Split squats - 10 each leg
Rotational push-ups - 8 each
Bicycles - 1x30
Burpees - 1x10
Staggered push-ups - 10 each
Russian twists - 1x25
Backwards lunges - 10-each leg
Lateral lunges - 10 each leg
Reverse crunches - 1x20
1 Leg squats - 10 each leg
Q: What about conditioning for field and court sports? Is your
approach the same?
A: I use the same approach with my field and court sport athletes. Some exercises change and volume changes depending on the sport. Again, GS circuits work on everything to help develop each athletes work capacity. Also, depending on the sport, I use intensive tempo or interval work to help build the necessary lactic tolerance needed for a specific sport. Always look at your energy system demands of your sport before you start putting together your workouts.
Q: In your opinion, is sport specific speed even necessary? (Basic acceleration and change of direction skills versus sport specific movement patterns)
A: I think that the skills must be taught in order for an athlete to excel. We first need to teach the athletes to cut properly, apply force correctly, and show them what we are looking for when they change direction etc. If they master the drill, 9 times out of 10 they can carry it over to their sport. It’s hard to really get sport specific with an athletes training without playing their actual sport.
We can add soccer balls if they play soccer, add different audio and visual cues, add contact to certain drills, put them in different situations, etc. but there is nothing like the real thing. We should worry more about teaching the correct movement patterns and speed mechanics and let the athletes carry it over to their sport. As speed coaches, we don’t always have a say in what the sport coach is doing for in season practice, so we need to be able to prepare our athletes for everything and give them the skills needed to shine in their sport environment.
Q: What's the best age to begin formal speed development?
A: Formal speed development, that’s a good question. I use a lot of speed games with my younger athletes where we are working on speed development without them really knowing it. I use the same rules (intensity, volume, rest) with my speed games so they can still reap the same benefits as ‘structured’ speed training but I make it more fun. Actually, I use speed games with all of my athletes, it really can change the whole dynamic of training that day and makes it a lot more enjoyable for all age athletes. High school is where I start to break down form and really work on mechanics.
Q: Should girls train differently than boys when it comes to speed development?
A: With my female athletes I work a lot on strength development and body awareness drills. When it comes to speed development, I use time more of a marker then gender. So, I still use my 2-8 seconds for pure speed work (acceleration and maximum velocity). It’s going to take a female longer to run 30 meters then a male so you need to make adjustments in rest, reps, volume and progression. I hope that makes sense.
To learn more about Coach Beith's speed training system and for a free report - 'Secrets to Developing Dominant Speed' go to www.CompleteSpeedTraining.com
Question: Patrick, please tell us a little about your background coaching speed and who you have worked with?
Answer: I graduated with my Bachelor of Science from the University of Massachusetts. Right after graduation I started working as an intern, to who I feel is the top strength & conditioning coach in the world, Mike Boyle. From there I went to get a few certifications from the NSCA (Certified Strength & Conditioning Specialist), ACSM (Health/Fitness Instructor), NASM (Performance Enhancement Specialist) and USA Track & Field Level II Sprint coach certification.
Since interning for Coach Boyle, I have always been passionate with working with the youth athletes. I mostly work with the junior high and high school level student-athletes. It’s an amazing feeling to see the changes and how your ‘kids’ develop as athletes and people.
Q: What is the state of the speed industry in your opinion?
A: The speed industry is blowing up right now. It’s great to be apart of that but I have also seen many problems that happens with this sudden growth. Right now, you are seeing high schools hiring strength and speed coaches, which was almost unheard of a few years earlier. The problem is that every person who has ever run or ever thought about running before is claiming to be a speed expert. As an athlete, you just have to be careful who you take advice from.
Q: What are the top two common myths that coaches still believe in regarding speed development?
A: There are so many myths regarding speed development and proper training but I will give you some that I hear all of the time from coaches.
1. Speed work is running 100 yards or 200 yards or repeat 40’s with little or no rest.
This is False. I have coaches tell me all the time that their athletes are doing speed work and then goes into telling me that his athletes are running beasts, suicides, repeat 100 meters, or repeat 40 yards dashes with their rest period is turning around and walking back to the line.
True speed work is performed at 90-100% intensity for 2-8 seconds. You also need to be fully recovered before you start your next repetition if you want to get the full benefits of speed training. I use 1 minute of rest for every 10 meters run. I think I got the rest recommendations from speed coach Charlie Francis.
2. You can’t train speed.
This saying is in the news, in the newspaper and in magazines all the time. I don’t want people to misconstrue this. You can’t train an athlete’s natural talent. Deion Sanders, Maurice Greene, Darrell Green, etc are going to be fast no matter what. Does that mean they can’t get faster? Of course they can. If they couldn’t then we would both be out of a job. Speed is a skill that is trainable and needs to be trained to improve it.
Q: In general, how many days per week should athletes train speed?
A: Two to three days per week. I wouldn’t train speed more then 3 days a week, 2 days is more the average. Performing more then 3 days of speed work or even too many weeks of 3 days of speed work can cause your body to break down. I believe that you get faster recovering from the speed work you did so you must not overdo it.
Q: Conditioning for speed is often a confusing topic for many new coaches. What is your approach to improving conditioning levels for speed events?
A: Most speed and power athletes hate conditioning work. This is because most of them had a coach who on a conditioning workout day would have his/her athletes go out on the roads for some distance running. If you see a 270 lb. lineman out on the road, it looks ugly. These athletes or any speed and power athletes do not ever need to be out running on the roads. This would cause unneeded pounding on their joints and they will not benefit form this type of exercise, in fact it might cause set backs!
For conditioning work, I really like to use general strength circuits. General strength (GS) circuits are usually bodyweight exercises that involve no external loading. I use them to help maintain healthy joint and soft tissue strength, provide some aerobic capacity work, is a good recovery workout, is core strengthening, helps with balance/coordination/proprioception and enhances gross motor performance. So, you get the aerobic conditioning work in and reap all of these other great benefits. More bang for your buck which we as coaches are always looking for.
Q: What might be a sample preseason routine for conditioning for the 100m or 200m event?
A: In the preseason I use more volume of conditioning work then decrease it throughout the periodized season as the training emphasis changes.
Here is a basic example:
Perform on a football field. Jogging 65% on the sidelines each corner. Do one exercise in each corner. Or if you don’t have the room have your athletes jog 50 meters in between each exercise. Rest 3 minutes then repeat the circuit.
Split squats - 10 each leg
Rotational push-ups - 8 each
Bicycles - 1x30
Burpees - 1x10
Staggered push-ups - 10 each
Russian twists - 1x25
Backwards lunges - 10-each leg
Lateral lunges - 10 each leg
Reverse crunches - 1x20
1 Leg squats - 10 each leg
Q: What about conditioning for field and court sports? Is your
approach the same?
A: I use the same approach with my field and court sport athletes. Some exercises change and volume changes depending on the sport. Again, GS circuits work on everything to help develop each athletes work capacity. Also, depending on the sport, I use intensive tempo or interval work to help build the necessary lactic tolerance needed for a specific sport. Always look at your energy system demands of your sport before you start putting together your workouts.
Q: In your opinion, is sport specific speed even necessary? (Basic acceleration and change of direction skills versus sport specific movement patterns)
A: I think that the skills must be taught in order for an athlete to excel. We first need to teach the athletes to cut properly, apply force correctly, and show them what we are looking for when they change direction etc. If they master the drill, 9 times out of 10 they can carry it over to their sport. It’s hard to really get sport specific with an athletes training without playing their actual sport.
We can add soccer balls if they play soccer, add different audio and visual cues, add contact to certain drills, put them in different situations, etc. but there is nothing like the real thing. We should worry more about teaching the correct movement patterns and speed mechanics and let the athletes carry it over to their sport. As speed coaches, we don’t always have a say in what the sport coach is doing for in season practice, so we need to be able to prepare our athletes for everything and give them the skills needed to shine in their sport environment.
Q: What's the best age to begin formal speed development?
A: Formal speed development, that’s a good question. I use a lot of speed games with my younger athletes where we are working on speed development without them really knowing it. I use the same rules (intensity, volume, rest) with my speed games so they can still reap the same benefits as ‘structured’ speed training but I make it more fun. Actually, I use speed games with all of my athletes, it really can change the whole dynamic of training that day and makes it a lot more enjoyable for all age athletes. High school is where I start to break down form and really work on mechanics.
Q: Should girls train differently than boys when it comes to speed development?
A: With my female athletes I work a lot on strength development and body awareness drills. When it comes to speed development, I use time more of a marker then gender. So, I still use my 2-8 seconds for pure speed work (acceleration and maximum velocity). It’s going to take a female longer to run 30 meters then a male so you need to make adjustments in rest, reps, volume and progression. I hope that makes sense.
To learn more about Coach Beith's speed training system and for a free report - 'Secrets to Developing Dominant Speed' go to www.CompleteSpeedTraining.com
Tuesday, March 20, 2007
"Can't Truss It"
So I ran out of protein powder about two weeks ago and decided to take a quick ride to the supplement store to grab a new bottle. The choices were limited and I was in the mood for something different. In a lapse of judgement I bought a bottle from a company that I shouldn't have. It's not the most reputable company and the owner has a history of dabbling in illegal activities. So it's really my own damn fault.
For the next five nights I hardly slept a wink. I found out that this was because there is something in the bottle that's not listed on the label. I haven't been sick in a few years but five all nighters in a row brought that streak to an end and crushed my immune system. I woke up early last week with my throat swollen shut and spent the rest of the day hacking up a lung.
Now I have been sick and getting smaller and weaker for the last seven days.
The point is this; only go with reputable companies that have been around a while and that are lab tested and that you know can be trusted.
I have been saying that for years but unfortunately didn't take my own advice.
For the next five nights I hardly slept a wink. I found out that this was because there is something in the bottle that's not listed on the label. I haven't been sick in a few years but five all nighters in a row brought that streak to an end and crushed my immune system. I woke up early last week with my throat swollen shut and spent the rest of the day hacking up a lung.
Now I have been sick and getting smaller and weaker for the last seven days.
The point is this; only go with reputable companies that have been around a while and that are lab tested and that you know can be trusted.
I have been saying that for years but unfortunately didn't take my own advice.
Monday, March 19, 2007
Stretching The Truth
By now everyone knows how much I like to expose each and every scam in this sick industry of ours as often as I can. I like to try to provide some light of truth in this world of darkness. Today I'd like to discuss some more lies that have been perpetrated on all of us for way too long.
When it comes to stretching, flexibility and mobility, it seems that quite a few experts are very confused. They have taken that confusion and spread it to the masses and now nobody has a clue what’s right and what’s wrong when it comes to this topic.
What exactly am I talking about? Well about this statement, for one…
“There is absolutely no correlation between static and dynamic flexibility.”
Uhh…ok, sure.
Then why is that dancers and martial artists stretch until they are blue in the face every day of the year?
I remember a funny (not humorous in the least, but funny) little strength coach used to try to prove this point to be true by saying that he knew a martial artist who could kick Shaquille O’Neal in the head but couldn’t touch his own knees. Of course this is a ludicrous (not Ludacris) statement and like everything else that ever came out of his mouth was a complete made up lie.
What about if a guy could do a split but was not a martial artist? Yes, the first time he attempted to kick someone in the head he might be at risk of injury because it is a new range of motion and is an explosive movement he is not used to. But he is going to fair far better than my fat uncle who hasn’t stretched since glutamine was still a popular supplement that supposedly helped build muscle… wait, is glutamine still a popular supplement that supposedly helps build muscle? God help us.
Anyway, it’s no different from a 600 pound squatter who has never done a plyo exercise in his life, attempting to do five sets of depth jumps off a four foot box. Maybe he should technically be able to do it, but it is a brand new stimulus and something he has never done before so the risk of injury will still be very high. This is not a good enough reason to throw static stretching out the window.
They say that static stretching has no carryover to the playing field. Again this is ridiculous. The best way to gain flexibility is to train flexibility and the best way to do that is by doing hours and hours of static stretching just like a dancer or martial artist. If your hamstrings are about as tight as the virgin, Connie Swale and then you stretch the shit out of them for three months straight you are going to feel a lot better both on and off the field. If you tried to break out into a sprint with your extremely tight hammies, there would be a good chance of pulling or even tearing them. If, three months later, you possessed the kind of flexibility that would make a Cirque Du Soleil performer jealous, I guarantee you that your chance of a hamstring injury will be greatly reduced and your recovery time will be drastically improved.
If a running back can do a full split, is that not going to improve his ability to safely and efficiently hurdle an oncoming tackler? According to some misinformed people who are trying to trick you, said running back would tear his hamstring to shreds attempting that move because static flexibility has no correlation with dynamic flexibility.
If I gave you a list of pro athletes who do numerous hours each week of static stretching and even participate in (dare I say it?) yoga or ballet, you would see that their incidence of injury is very low. Coincidence?
If you are over the age of thirty you may remember a wide receiver named Willie Gault who was a Chicago Bears wide receiver on the '85 Super Bowl team. He was known for being a dancer and doing tons of static stretching. He was never injured and was also the fastest man in the NFL and even had a tryout for the US Olympic Team. Coincidence?
A common problem that many people encounter when squatting is that their ass “tucks under.” This causes a great amount of undue stress on the lower back. The reason this happens is because the hamstrings are too tight and thus pull on the pelvis causing it to rotate. As you descend in the squat, the hamstrings lengthen. When they are too tight they can only go so far. The cure for this problem? Static stretching.
Useless? I think not.
For chronically tight areas like hip flexors and piriformis, there is no choice but to static stretch. You can do all your little kicks and leg swings from now ‘til Chingy or Young Cheesy or whoever comes out without a record that can touch anything ever done by Public Enemy (eg. ‘til eternity) but it’s not gonna do a damn thing to help. The only way to improve those areas and to lessen the lower back pain that can be caused from those muscles being tight is to do a whole lot of static stretching.
Like I often ask, who comes up with this shit?
Stay tuned for much more on this subject.
And remember: linear periodization still works, static stretching still works, the basic exercises still work, food is still better than protein powder, and most supplements still suck. The more things change the more they stay the same…
When it comes to stretching, flexibility and mobility, it seems that quite a few experts are very confused. They have taken that confusion and spread it to the masses and now nobody has a clue what’s right and what’s wrong when it comes to this topic.
What exactly am I talking about? Well about this statement, for one…
“There is absolutely no correlation between static and dynamic flexibility.”
Uhh…ok, sure.
Then why is that dancers and martial artists stretch until they are blue in the face every day of the year?
I remember a funny (not humorous in the least, but funny) little strength coach used to try to prove this point to be true by saying that he knew a martial artist who could kick Shaquille O’Neal in the head but couldn’t touch his own knees. Of course this is a ludicrous (not Ludacris) statement and like everything else that ever came out of his mouth was a complete made up lie.
What about if a guy could do a split but was not a martial artist? Yes, the first time he attempted to kick someone in the head he might be at risk of injury because it is a new range of motion and is an explosive movement he is not used to. But he is going to fair far better than my fat uncle who hasn’t stretched since glutamine was still a popular supplement that supposedly helped build muscle… wait, is glutamine still a popular supplement that supposedly helps build muscle? God help us.
Anyway, it’s no different from a 600 pound squatter who has never done a plyo exercise in his life, attempting to do five sets of depth jumps off a four foot box. Maybe he should technically be able to do it, but it is a brand new stimulus and something he has never done before so the risk of injury will still be very high. This is not a good enough reason to throw static stretching out the window.
They say that static stretching has no carryover to the playing field. Again this is ridiculous. The best way to gain flexibility is to train flexibility and the best way to do that is by doing hours and hours of static stretching just like a dancer or martial artist. If your hamstrings are about as tight as the virgin, Connie Swale and then you stretch the shit out of them for three months straight you are going to feel a lot better both on and off the field. If you tried to break out into a sprint with your extremely tight hammies, there would be a good chance of pulling or even tearing them. If, three months later, you possessed the kind of flexibility that would make a Cirque Du Soleil performer jealous, I guarantee you that your chance of a hamstring injury will be greatly reduced and your recovery time will be drastically improved.
If a running back can do a full split, is that not going to improve his ability to safely and efficiently hurdle an oncoming tackler? According to some misinformed people who are trying to trick you, said running back would tear his hamstring to shreds attempting that move because static flexibility has no correlation with dynamic flexibility.
If I gave you a list of pro athletes who do numerous hours each week of static stretching and even participate in (dare I say it?) yoga or ballet, you would see that their incidence of injury is very low. Coincidence?
If you are over the age of thirty you may remember a wide receiver named Willie Gault who was a Chicago Bears wide receiver on the '85 Super Bowl team. He was known for being a dancer and doing tons of static stretching. He was never injured and was also the fastest man in the NFL and even had a tryout for the US Olympic Team. Coincidence?
A common problem that many people encounter when squatting is that their ass “tucks under.” This causes a great amount of undue stress on the lower back. The reason this happens is because the hamstrings are too tight and thus pull on the pelvis causing it to rotate. As you descend in the squat, the hamstrings lengthen. When they are too tight they can only go so far. The cure for this problem? Static stretching.
Useless? I think not.
For chronically tight areas like hip flexors and piriformis, there is no choice but to static stretch. You can do all your little kicks and leg swings from now ‘til Chingy or Young Cheesy or whoever comes out without a record that can touch anything ever done by Public Enemy (eg. ‘til eternity) but it’s not gonna do a damn thing to help. The only way to improve those areas and to lessen the lower back pain that can be caused from those muscles being tight is to do a whole lot of static stretching.
Like I often ask, who comes up with this shit?
Stay tuned for much more on this subject.
And remember: linear periodization still works, static stretching still works, the basic exercises still work, food is still better than protein powder, and most supplements still suck. The more things change the more they stay the same…
Thursday, March 15, 2007
Age is No Excuse
I would like to start by thanking everyone for all the positive responses to the last post on using age as an excuse.
Here is just a small sample of what you guys had to say...
"Good rant; problem many have is that the medical /allied health community sets the bar way too low. Unless there are serious orthopedic issues or other serious medical issues then most people underestimate their physical capabilities. Our job is to enlighten them and show them the way. Many of those medical conditions are diseases of misuse/ disuse, anyway. Use it or lose it, baby."
Bruce Kelly,M.S. CSCS,NSCA-CPT
******************************
"As they say in the Bronx...not for nothin'...but I was almost a pro baseball player ( Pirates' minor league system 1967 ), was D-III ECAC offensive player of the year 1966, ran 6 marathons b4 I turned 35...and I believe that over the last 5 years I have been in the best shape of my life! Used to bench 350 lbs @age 22...now I can do 225 lbs 27 reps ( I don't even care about 1rm's any more...never did body fat measurements in my youth ( did anybody? )...but last year I had a body fat of 9%...and I even did pretty well 2yrs ago in avoiding being robbed by 2 young guys in a Citi Bank - I walked out...they did not...
Jason, as you may remember, I am 58 years old...and I am Sly's biggest fan...you are so right that you are not limited my age so much as attitude and commitment...
Love to hear stories about people who refuse to be bound by stigma or pre-conceived notions of others...or my their own laziness."
Jan Rovelli
***********************
"Great write up. I too have a client who uses age as a way of bailing out of goals he sets for himself. I do understand that as we age we must restructure our training a little, but for me who will turning 40 this year, I look forward to taking off my shirt and showing other 40 year old men that with smart training and nutrition and dedication you too can look like your 35 instead of your age.
Thanks for the motivation Jason.
Keep up the good work coach,
Richard Bell
************************
"Jason, glad you brought this point up! I hear people say all the time "I'm old" or "I'm getting too old to do this!" We are only as old as we let ourselves become, strive to be your best at whatever age you are. It is my hope that more people will come to realize they are never "too old" to try to be their best."
Aaron Pickens
South Carolina
************************
"You probably won’t get to read this but i wanted to comment on your last email...
This email was incredible. I can’t agree with you more. I absolutely can’t stand the age / time excuse.
You can MAKE TIME and the body can BE TRAINED at any age.
Here is one to ad for you.. My grandfather ( Robert Shellenberger, of Columbia, Pennsylvania) was still WALKING ON HIS HANDS at 70 years of age. SEVENTY AND WALKING ON HIS HANDS. not just handstands, actual walking around on his hands. He turned 93 this past January and STILL rides his bike to breakfast 3 x a week.
Joe Defranco's dad is another example; he’s probably still stronger at 60 than most 22 year old college seniors!!
incredible!!!
Keep up the awesome work!!!"
Jake
************************
"Fuck did I need to hear this today. I'm 36 and an ex JR/Semi-Pro hockey
player who has let the corporate life get the better of me, I'm soft.
Started training Jan 8 this year and have dropped BF by 6% and weight by
15lbs so far but was beginning to feel a bit sorry for myself cause I got my
ass kicked last game in my beer league... playing a group of younger guys...
maybe I am too old... I've lost too many steps to compete at this level...
boo fucking hoo... I'm out of shape and I deserved what I got. I'm more
motivated than ever to come back next year and take these young shits to
school... in shape they can't hold my jock.
Thanks for the kick in the ass."
Trevor
*********************
"I'm no Superman but at 54 I still play squash, play baseball (not softball!), run in Masters track meets, and can ski any black diamond ski slope in New England. Certainly the fact that I've been active my entire life plays a huge role in that. Obviously, I've been working out pretty hard for all of these years to maintain my ability to do these things.
Keep up the good work."
Sunday, March 04, 2007
"Not Bad For An Old Man"
Last night, UFC legend Randy Couture came out of retirement and won the world heavyweight title at 43 years old.
And your excuse for why you are not stronger or biggeer or leaner or a better athlete is because you are... too old? How sad and pathetic you must be.
Last night was like watching a real life version of Rocky Balboa and the only way not to be motivated by it was if you slept through the fight.
Sylvia was the odds on favorite against the older Couture yet he was completely dominated from start to finish. Randy trained his ass off in preparation for this fight and entered the octagon in the best shape of his life.
Sure, we all don't have the luxury of being able to do nothing but train, eat and sleep like many pro athletes do but to use that as an excuse is unacceptable. To use age as an excuse is beyond unnaceptable.
I can't tell you how many times I have heard the age excuse used. And every time I hear it, it makes me sick. I once had a client who came to my gym to train at the same time as a particular group of high school kids. The kids were significantly stronger than him on every exercise they did. He used to look on in awe and tell me, "there's no way I can compete with these high school guys, I'm way too old for that."
He was 34, and I was completely nauseated by his statement. Being the politically incorrect straight shooter that I am, I immediately snapped at him, "You have got to be kidding me, right? You're using age as an excuse at 34?! ? You should be ashamed of yourself. They should be saying there is no way they can compete with you because you should be dominating them. "
I couldn't look at him for the rest of that workout without wanting to throw up.
I had another client around the same time who displayed the exact opposite attitude and proved what's possible when you don't set limits or make excuses. Mark Crook hired me to train him shortly after his 41st birthday. He had barely touched a weight in his life up until that point but was determined to get in shape and give it his all. Once he got a taste of the intense training atmosphere in my gym he was hooked and wanted nothing more than to dominate everyone in his path. He set his sights on some of the young bucks who were significantly stronger than him and vowed to outlift all of them within a year.
With determinatinon, laser sharp focus and ample amounts of hard work Mark went from barely being able to bench press 135 to easily handling 275 in his first year at my gym. In the process he left many of the younger guys who were benching 50-100 pounds more than him when he started, in the dust. Mark went on to become a very good friend of mine and still trains hard to this day. Not once in the entire time that I have known him did I ever hear Mark mention his age and use it as any kind of excuse.
I have another good friend from Arkansas named David Larkan who is one of the most inspiring people you will ever meet. Dave is close to 50 years old and still plays in a wide variety of semi professional sports leagues and trains as hard as anyone I know. I received a phone call from him recently and he told me that despite the numerous injuries he has accumulated over the years he had decided to go back to playing semi pro FOOTBALL for one last season and wanted to know if I could help him get in shape for his last hurah.
In case you missed it, Dave is nearly 50. What's your excuse again?
Why do some people think that the day you graduate college your ability to do anything physical is automatically rendered useless? It is assumed by a large portion of the population that after college you have to get serious about life and grow up. This usually means giving up sports, sitting in front of a computer all day, getting in terrbible shape, taking up golf and basically turning into a complete pussy. Intense physical activity and competition is beneath them apparently.
Get over it and start living.
I recently saw some friends from high school and they confessed that they have not done much physical activity since we graduated fifteen years ago. It showed.
On the other hand, I am a far better athlete today, at 32 then I was back then at age 17 and I am only getting better. Unlike many of my contemporaries, I refuse to stop.
But I'm still young so some of the older guys will use that as an excuse. "You're still in your thirties, wait til you get to be forty, then you'll see."
Well then what about Brett Favre, still playing at close to 40?
Ric Flair is still wrestling a full time schedule and taking bumps off the top rope and steel chair shots in his mid 50's.
Louie Simmons is still powerlifting with the best of them in his 60's.
And Randy Couture just competed in the most physically demanding sport on earth last night and won the world heavyweight championship at age 43.
Now tell me one more time, what's your excuse?
Tuesday, February 27, 2007
Sled Dragging
Sled dragging is my favorite kind of conditioning/cardio/energy system (am I forgetting anything here?) workout that there is. There are a million things you can do with the sled from sprinting to walking to crawling to pressing and pulling.
For strength gains, load the sled up with as many plates as you can handle and drag it as far as you can for 10-20 seconds. This can be done both forward and backward.
For speed development, load the sled lightly and do short sprints with it. If you are going for true speed, you should not use much weight, maybe just the empty sled or at most an additional 45. Anything that slows you down too much or throws off your technique is too heavy and can't technically qualify as pure speed training.
Sled dragging is also great as a form of active recovery. The day after a heavy squat workout, you could take an empty sled out for a walk, both forward and backward for 15-20 minutes to get some nutrient rich blood in the muscle which will help you recover faster.
If you are looking to really boost you conditioning in a hurry, you could do circuits of different exercises such as rows, presses and sprints with the sled with minimal rest between sets.
Another goal the sled will help you in accomplishing is losing bodyfat. To do this you can sprint, do circuits or just walk with the sled for 30-60 minutes. Summer is coming and there is no time like the present to start getting in shape. So break out your sled today and get to work.
Don't have a sled? Go to Elite Fitness Systems and order one now.
Monday, February 26, 2007
Underground Training Interview with Zach Even-Esh
Today we have part one of a new interview with my friend and colleague, the Underground Strength Coach, Zach Even-Esh.
Zach, tell us how you learned about “Underground” training?
ZE – Well, without a doubt, my very first days of training at a gym always leave me with the recollection of George, a jacked dude who was built like he was carved from stone. This guy was solid muscle! He never did what the rest of us did. He trained his own way, his own style and he never cared what others said to him.
I still remember to this day watching him spend over 30 or 45 minutes on one movement! I would be finishing a workout and he was still training one movement! I remember watching him do endless sets of weighted dips, or flat benching or weighted pull ups. Back then I never saw anyone perform weighted bodyweight exercises except George. But, his arms were busting through his sleeves and his traps were stretching his shirts out big time!
My memories reminded me after many years of training by the rules, that to get seriously strong and jacked, there truly are NO rules!
And now that you follow this “NO Rules” philosophy is this how Underground training evolved?
ZE – Exactly. My friend, Ryan Lee, was interviewing me one day about my training methods, and he asked me what best describes what I do. I flat out told him I don’t follow the majority of what people say or advise on doing because it usually doesn’t even work in the real world! All my training was taking place in garages, back yards, playgrounds, fields, parking lots, etc. – the only way I could describe what I do was by calling it “Underground”.
Take us through an Underground workout that one of your athletes would follow.
ZE – Most of my athletes are Football players and wrestlers. I also consult with BJJ and MMA fighters. The workouts, I hate to say, are always different according to what the individual needs to work on at that point in time. This isn’t a cop out, it’s true, but, I’ll give you a sample of an off season workout our wrestlers might go through.
1) warm up with mobility, movement drills and calisthenics. This might include skipping, galloping, mobility drills such as bird dogs, fire hydrants, hip bridges and various arm circles. After a thorough warm up we then begin the workout
2A) Trap bar DL 5 x 3 – 6 reps
2B) Recline thick rope body rows 5 x max reps
2C) abdominal movement 5 x 12 – 15 reps
3A) rope climb up & down 3 x 15 ft.
3B) sledge hammer swings across right & left shoulder 3 x 10 ea.
3C) sandbag zercher carry around back yard 3 x 1 lap
We will finish the workouts with soft tissue work on the foam roller and the medicine ball.
Some workouts are all indoors, others all outdoors and some are a mix as you saw above.
What is the biggest misconception people have of Underground training?
ZE – People assume we do only odd object lifts and don’t use barbell and dumbbells or other tools. This is totally off. We use everything because everything works. The odd objects hit the body in places that barbells and dumbbells simply have not or can not do.
Things like starting off a sandbag squat and ripping it off the floor. Every first rep is a power move that benefits the performance more than if we normally back squat and nothing else. The variety of implements helps us keep fresh as well. Eventually, people get bored of doing the same old stuff or training in the gym all the time! Training outdoors in the fresh air kicks ass! This is why Arnold and Franco and the rest of the crew loved training at Muscle Beach. The atmosphere and outdoor energy was electric!
In your Underground Strength Kit, you have a separate manual solely dedicated to stone training! I thought it was awesome and I was shocked to see so many movements with just a stone! What motivated you to begin stone training?
ZE – Of course, watching The World’s Strongest Man competitions was always an inspiration, but in addition to the WSM, there were times when I was really strapped for cash and had nothing but a barbell and a few dumbbells.
At the time I trained at my Dad’s, and his backyard had a row of odd shaped stones of different sizes. I started using them with wrestlers, football players and basketball players. I didn’t have a choice, I needed weights!
To my surprise, the stone training was phenomenal. We started simple by just doing carries from one end of the backyard to the other. We did military presses, bent over rows and deadlifts.
Strength was improving like crazy and they all were improving performance. Our football guys were playing in summer camps and were hitting harder, running faster and getting tougher.
The basketball players were out-conditioning their opponents and always had the strength and power endurance to rebound the ball more often and had improved defense.
The wrestlers were dominating like never before! They were lifting kids and throwing them around like rag dolls. I was seriously in shock watching my athletes perform and hearing their success stories.
I knew we landed onto something big by combining these Underground methods with the barbells, dumbbells and bodyweight!
To this day I keep on refining the methods and transforming athletes and non athletes with these methods that I have in The Underground Strength Kit.
As for my self, these methods have breathed fresh air into my workouts, literally! Training outdoors clears my mind and gets me away from the BS inside 99 % of the commercial gyms. I feel fresh air is man and woman’s best friend and we should ALL spend time training outdoors. There is a lot of therapy that comes with training Underground and humans need it!
With all the stress we endure on a regular basis, people will realize that training outdoors makes them feel great. Sun and fresh air are powerful therapeutic tools for all people, adults or not.
In fact, I just had a Mom contact me for the second time to get her kid back here again. They live so far away that it takes them 45 minutes to an hour to drive here, one way! So I sent them to a friend who trains athletes but lives 10 minutes away!
They want to come back here! The Mother told me her son loves the Underground training, the atmosphere, the outdoors and everything we do! For young athletes, this style of training seems to be a huge boost to their ego as well. I feel this is a huge area we are missing the boat on when it comes to training young athletes – the need to train their mind first and foremost. Boosting their self esteem is a priority and I have been fortunate beyond belief to see how happy these kids are when we train together!
******************************
Stay tuned for part II with our interrogation with Zach Even – Esh and his Underground Training Methods!
If you want to learn more about Underground training in the mean time, check out Zach’s latest kick ass ebook by clicking HERE now.
Zach, tell us how you learned about “Underground” training?
ZE – Well, without a doubt, my very first days of training at a gym always leave me with the recollection of George, a jacked dude who was built like he was carved from stone. This guy was solid muscle! He never did what the rest of us did. He trained his own way, his own style and he never cared what others said to him.
I still remember to this day watching him spend over 30 or 45 minutes on one movement! I would be finishing a workout and he was still training one movement! I remember watching him do endless sets of weighted dips, or flat benching or weighted pull ups. Back then I never saw anyone perform weighted bodyweight exercises except George. But, his arms were busting through his sleeves and his traps were stretching his shirts out big time!
My memories reminded me after many years of training by the rules, that to get seriously strong and jacked, there truly are NO rules!
And now that you follow this “NO Rules” philosophy is this how Underground training evolved?
ZE – Exactly. My friend, Ryan Lee, was interviewing me one day about my training methods, and he asked me what best describes what I do. I flat out told him I don’t follow the majority of what people say or advise on doing because it usually doesn’t even work in the real world! All my training was taking place in garages, back yards, playgrounds, fields, parking lots, etc. – the only way I could describe what I do was by calling it “Underground”.
Take us through an Underground workout that one of your athletes would follow.
ZE – Most of my athletes are Football players and wrestlers. I also consult with BJJ and MMA fighters. The workouts, I hate to say, are always different according to what the individual needs to work on at that point in time. This isn’t a cop out, it’s true, but, I’ll give you a sample of an off season workout our wrestlers might go through.
1) warm up with mobility, movement drills and calisthenics. This might include skipping, galloping, mobility drills such as bird dogs, fire hydrants, hip bridges and various arm circles. After a thorough warm up we then begin the workout
2A) Trap bar DL 5 x 3 – 6 reps
2B) Recline thick rope body rows 5 x max reps
2C) abdominal movement 5 x 12 – 15 reps
3A) rope climb up & down 3 x 15 ft.
3B) sledge hammer swings across right & left shoulder 3 x 10 ea.
3C) sandbag zercher carry around back yard 3 x 1 lap
We will finish the workouts with soft tissue work on the foam roller and the medicine ball.
Some workouts are all indoors, others all outdoors and some are a mix as you saw above.
What is the biggest misconception people have of Underground training?
ZE – People assume we do only odd object lifts and don’t use barbell and dumbbells or other tools. This is totally off. We use everything because everything works. The odd objects hit the body in places that barbells and dumbbells simply have not or can not do.
Things like starting off a sandbag squat and ripping it off the floor. Every first rep is a power move that benefits the performance more than if we normally back squat and nothing else. The variety of implements helps us keep fresh as well. Eventually, people get bored of doing the same old stuff or training in the gym all the time! Training outdoors in the fresh air kicks ass! This is why Arnold and Franco and the rest of the crew loved training at Muscle Beach. The atmosphere and outdoor energy was electric!
In your Underground Strength Kit, you have a separate manual solely dedicated to stone training! I thought it was awesome and I was shocked to see so many movements with just a stone! What motivated you to begin stone training?
ZE – Of course, watching The World’s Strongest Man competitions was always an inspiration, but in addition to the WSM, there were times when I was really strapped for cash and had nothing but a barbell and a few dumbbells.
At the time I trained at my Dad’s, and his backyard had a row of odd shaped stones of different sizes. I started using them with wrestlers, football players and basketball players. I didn’t have a choice, I needed weights!
To my surprise, the stone training was phenomenal. We started simple by just doing carries from one end of the backyard to the other. We did military presses, bent over rows and deadlifts.
Strength was improving like crazy and they all were improving performance. Our football guys were playing in summer camps and were hitting harder, running faster and getting tougher.
The basketball players were out-conditioning their opponents and always had the strength and power endurance to rebound the ball more often and had improved defense.
The wrestlers were dominating like never before! They were lifting kids and throwing them around like rag dolls. I was seriously in shock watching my athletes perform and hearing their success stories.
I knew we landed onto something big by combining these Underground methods with the barbells, dumbbells and bodyweight!
To this day I keep on refining the methods and transforming athletes and non athletes with these methods that I have in The Underground Strength Kit.
As for my self, these methods have breathed fresh air into my workouts, literally! Training outdoors clears my mind and gets me away from the BS inside 99 % of the commercial gyms. I feel fresh air is man and woman’s best friend and we should ALL spend time training outdoors. There is a lot of therapy that comes with training Underground and humans need it!
With all the stress we endure on a regular basis, people will realize that training outdoors makes them feel great. Sun and fresh air are powerful therapeutic tools for all people, adults or not.
In fact, I just had a Mom contact me for the second time to get her kid back here again. They live so far away that it takes them 45 minutes to an hour to drive here, one way! So I sent them to a friend who trains athletes but lives 10 minutes away!
They want to come back here! The Mother told me her son loves the Underground training, the atmosphere, the outdoors and everything we do! For young athletes, this style of training seems to be a huge boost to their ego as well. I feel this is a huge area we are missing the boat on when it comes to training young athletes – the need to train their mind first and foremost. Boosting their self esteem is a priority and I have been fortunate beyond belief to see how happy these kids are when we train together!
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Stay tuned for part II with our interrogation with Zach Even – Esh and his Underground Training Methods!
If you want to learn more about Underground training in the mean time, check out Zach’s latest kick ass ebook by clicking HERE now.
Wednesday, February 21, 2007
Random Thoughts
- Why does New York City, the birthplace of hip hop, have the worst hip hop radio stations and clubs anywhere in the country?
- Why does New York City, the place where everyone is supposed to have a chip on their shoulder and a bad attitude, not have one single hardcore gym or anything that resembles one? Where are all these angry, bad ass New Yorkers supposed to train?
- Why don't all the homeless people in New York City go south for the winter? I mean if you have nothing else to do all day, why not walk south? Instead of sleeping on a sidewalk in ten degree weather, sleep on the beach in seventy degree weather. That would only make sense to me. I'm not condoning homelessness or making fun of it, I'm just suggesting a smarter approach to surviving the winter. Being homeless in South Beach has got to beat being homeless in New York City.
Tuesday, February 20, 2007
Planned Overtraining
Planned overtraining or in geek terms, over reaching, is something that a lot of coaches and trainers have recommended over the years. Basically you overtrain your body for three weeks straight while never allowing complete recovery. Verkoshansky stated that the greater the decrease in performance (strength, speed, vertical jump, etc.) during the loading phase, the greater the supercompensation effect will be during the unloading phase. The goal is actually to shoot for a 10-15% decrease in performance.
Now call me crazy but why would I want to waste three weeks trying to do what I could do in one? If I overtrain, or train without complete recovery (for all the people out there who believe that overtraining doesn't exist) for three weeks straight I will get weaker, maybe smaller, possibly come down with the flu or something similar and have pounded my body with heavy weights for no apparent reason.
If I wanted to be 10-15% weaker, it wouldn't take me three weeks of lifting heavy weights and sacrificing my immune system and nervous system. It would only take me one week in Jamaica, smoking, drinking and staying up partying all night. I should know, I've done it. And I've come back 10-15% weaker every time. Saved two weeks accomplishing my goal and had a lot more fun.
Look into it.
Another thing to think about when it comes to planned overtraining is that what is being suggested is that your nervous system will get a supercompensation effect. Your NERVOUS SYSTEM...will get a supercompensation effect. Think about that, reread it. Now that is priceless comedy right there.
Also, this model usually suggest three weeks of planned overtraining and a one week deload. So basically you are getting one good training week out of four, right? Or three months out of twelve are actually beneficial.
There can be huge benefits to alternating periods of higher intensity with lower intensity with corresponding levels of overall volume but planned overtraining, where the goal is a to achieve a drop in performance, doesn't seem to pan out or make much sense in the real world.
If you still are convinced that a 10-15% drop in performance will result in a huge rebound effect, don't waste three weeks. Get a 30 pack and have at it. After staying up all night, head to the gym and test your max. I'm sure you will find that you accomplished your goal...
Now call me crazy but why would I want to waste three weeks trying to do what I could do in one? If I overtrain, or train without complete recovery (for all the people out there who believe that overtraining doesn't exist) for three weeks straight I will get weaker, maybe smaller, possibly come down with the flu or something similar and have pounded my body with heavy weights for no apparent reason.
If I wanted to be 10-15% weaker, it wouldn't take me three weeks of lifting heavy weights and sacrificing my immune system and nervous system. It would only take me one week in Jamaica, smoking, drinking and staying up partying all night. I should know, I've done it. And I've come back 10-15% weaker every time. Saved two weeks accomplishing my goal and had a lot more fun.
Look into it.
Another thing to think about when it comes to planned overtraining is that what is being suggested is that your nervous system will get a supercompensation effect. Your NERVOUS SYSTEM...will get a supercompensation effect. Think about that, reread it. Now that is priceless comedy right there.
Also, this model usually suggest three weeks of planned overtraining and a one week deload. So basically you are getting one good training week out of four, right? Or three months out of twelve are actually beneficial.
There can be huge benefits to alternating periods of higher intensity with lower intensity with corresponding levels of overall volume but planned overtraining, where the goal is a to achieve a drop in performance, doesn't seem to pan out or make much sense in the real world.
If you still are convinced that a 10-15% drop in performance will result in a huge rebound effect, don't waste three weeks. Get a 30 pack and have at it. After staying up all night, head to the gym and test your max. I'm sure you will find that you accomplished your goal...
Sunday, February 18, 2007
"When You're Ten Years In, Holla Back Then"
I checked my voicemail one day last week and had a message from a good friend of mine saying, "Dude, I almost fell out of my chair when I was reading an online training forum the other day and saw your name on there right in the mix with all the pencil necks. What kind of loser are you turning into? Actually, what kind of loser am I turning into even being on those training forums?"
Both, good questions. And I plead guilty as charged. I got sucked in once or twice in my life. My friend still won't return my calls though. So I guess his embarassment is even eclipsing mine.
Online training forums are filled with 146 pound guys who carry a protactor, compass, metronome and a copy of the pythagorean theorem with them to the gym. They need to be sure that everything is at exactly the proper angle, that they are facing the right direction (based on time of day) and that their 4683 tempo is perfect. That is if they ever actually make it to the gym, of course. Most of them are too busy arguing training principles on the internet with some 17 year old kid in Kansas who has nothing better to do than quote The Science and Practice of Strength Training all day long.
There is no bigger waste of your time than to argue with people on an online training forum. Don't do it. Anyone who has more than ten years of experience and the results to back up what they say is not spending time on message boards. If someone is really busy training clients and gaining experience you will not ever see them on training forums.
For example, how many times have you seen Joe DeFranco, CJ Murphy or John Alvino on a training forum?
I'll give you a hint. Almost never.
They are too busy getting results with real clients in the real world. And for them to argue training with someone who just started lifting last year but has read every Russian manual ever printed is ridiculous.
That would be like me arguing film making with Steven Spielberg and telling him that I thought there were a lot things wrong with how he did Saving Private Ryan.
In college I took several acting and film classes. I even had a film I made get voted into a big film festival and it finished in the top ten.
So I am just as qualified as he is, right?
Obviously you can see how ridiculous this line of thinking is but it doesn't seem to be so to those that live on their favorite training forums.
All it takes is cute little nickname like LegPressLarry07 and you're an instant authority.
Before you get on a training forum again to watch kids argue about actin and myosin and debate neural vs. metabolic fatigue, ask yourself how many times any of the following guys have ever done the same. In fact, ask yourself how many of these guys have actually read all those studies and can quote them like the 225 pound squatting keyboard warriors out there:
We should have a rule that would make online training forums much better. The rule should state that you are not allowed to post on training forum until you have ten years training experience.
Like Jay Z said, "when you're ten years in, holla back then."
Both, good questions. And I plead guilty as charged. I got sucked in once or twice in my life. My friend still won't return my calls though. So I guess his embarassment is even eclipsing mine.
Online training forums are filled with 146 pound guys who carry a protactor, compass, metronome and a copy of the pythagorean theorem with them to the gym. They need to be sure that everything is at exactly the proper angle, that they are facing the right direction (based on time of day) and that their 4683 tempo is perfect. That is if they ever actually make it to the gym, of course. Most of them are too busy arguing training principles on the internet with some 17 year old kid in Kansas who has nothing better to do than quote The Science and Practice of Strength Training all day long.
There is no bigger waste of your time than to argue with people on an online training forum. Don't do it. Anyone who has more than ten years of experience and the results to back up what they say is not spending time on message boards. If someone is really busy training clients and gaining experience you will not ever see them on training forums.
For example, how many times have you seen Joe DeFranco, CJ Murphy or John Alvino on a training forum?
I'll give you a hint. Almost never.
They are too busy getting results with real clients in the real world. And for them to argue training with someone who just started lifting last year but has read every Russian manual ever printed is ridiculous.
That would be like me arguing film making with Steven Spielberg and telling him that I thought there were a lot things wrong with how he did Saving Private Ryan.
In college I took several acting and film classes. I even had a film I made get voted into a big film festival and it finished in the top ten.
So I am just as qualified as he is, right?
Obviously you can see how ridiculous this line of thinking is but it doesn't seem to be so to those that live on their favorite training forums.
All it takes is cute little nickname like LegPressLarry07 and you're an instant authority.
Before you get on a training forum again to watch kids argue about actin and myosin and debate neural vs. metabolic fatigue, ask yourself how many times any of the following guys have ever done the same. In fact, ask yourself how many of these guys have actually read all those studies and can quote them like the 225 pound squatting keyboard warriors out there:
- Chuck Vogelpohl- 1000 pound squat @ 220
- Travis Mash- Alltime greatest 220 pound powerlifter
- Ronnie Coleman- 8 time Mr. Olympia
- Jay Cutler- Current Mr. Olympia
- Mariusz Pudzianowski- Worlds Strongest Man
- Bill Kazmaier- Most Famous Strongman Competitor of all time
- Magnus Ver Magnusson- Legendary Strong Man Competitor
- Buddy Morris- Brilliant NFL and NCAA strength coach, currently at Pitt
- Joe Kenn- Award winning strength coach of Arizona State University
We should have a rule that would make online training forums much better. The rule should state that you are not allowed to post on training forum until you have ten years training experience.
Like Jay Z said, "when you're ten years in, holla back then."
Wednesday, February 14, 2007
In Season Training For Combat Athletes
The following is a small excerpt from TAP OUT about in season training for combat athletes:
*****************
During the competitive high school or college wrestling season it is impossible for most athletes to train and recover from more than two days per week. During this time, the goal of training should be only to maintain what has been gained during the off season. Trying to gain size, speed or strength during the season is a fruitless effort and actually will do you more harm than good.
During the season I use a few different options. One is to have one day be a strength day and the other day a hypertrophy day. One speed exercise such as a jump or Olympic lift can be included as the first exercise on either day. Again, remember that we are only trying to maintain these qualities here.
Another option is to combine the two qualities on two different full body days, again with speed probably only being included on one day. Finally, the third option is for those who athletes who are forced by their coaches to do an inordinate amount of running and calisthenics in practice every day. With this option we have one lower body day and one upper body day per week. More often than not, this is the system I use with most guys because wrestling coaches love to pummel their athletes into the ground.
This would be the ideal way for MMA athletes to train when approaching a fight. Since many MMA competitors can often train for up to six hours per day, their recovery ability will be limited and therefore their time in the weight room should reflect that.
For more info click HERE.
“Jason Ferruggia will wake you up BIG TIME with Combat Conditioning Secrets. It is this kind of thinking and on target training that will take you to the next level at warp speed. The information in this manual is a must have for the serious mixed martial artist! I have known Jason for quite some time so it doesn’t surprise me to see such in-depth material from him. I say “Why make the mistakes and experience the pitfalls that others have when you can learn from someone and get on the fast track to success from Day 1?” Be ready to kick some serious ass once you start utilizing these methods!”
Zach Even - Esh
Performance Enhancement Coach
"Training with Jason throughout my high school wrestling career (in which I wrestled all the way up from 130 my freshman year to 215 my senior year) helped me set the school record for most career wins including a nearly undefeated senior year."
Mike Schwalb
All time winningest wrestler in Pingry High School (NJ) history
http://www.combatconditioningsecrets.com
*****************
During the competitive high school or college wrestling season it is impossible for most athletes to train and recover from more than two days per week. During this time, the goal of training should be only to maintain what has been gained during the off season. Trying to gain size, speed or strength during the season is a fruitless effort and actually will do you more harm than good.
During the season I use a few different options. One is to have one day be a strength day and the other day a hypertrophy day. One speed exercise such as a jump or Olympic lift can be included as the first exercise on either day. Again, remember that we are only trying to maintain these qualities here.
Another option is to combine the two qualities on two different full body days, again with speed probably only being included on one day. Finally, the third option is for those who athletes who are forced by their coaches to do an inordinate amount of running and calisthenics in practice every day. With this option we have one lower body day and one upper body day per week. More often than not, this is the system I use with most guys because wrestling coaches love to pummel their athletes into the ground.
This would be the ideal way for MMA athletes to train when approaching a fight. Since many MMA competitors can often train for up to six hours per day, their recovery ability will be limited and therefore their time in the weight room should reflect that.
For more info click HERE.
“Jason Ferruggia will wake you up BIG TIME with Combat Conditioning Secrets. It is this kind of thinking and on target training that will take you to the next level at warp speed. The information in this manual is a must have for the serious mixed martial artist! I have known Jason for quite some time so it doesn’t surprise me to see such in-depth material from him. I say “Why make the mistakes and experience the pitfalls that others have when you can learn from someone and get on the fast track to success from Day 1?” Be ready to kick some serious ass once you start utilizing these methods!”
Zach Even - Esh
Performance Enhancement Coach
"Training with Jason throughout my high school wrestling career (in which I wrestled all the way up from 130 my freshman year to 215 my senior year) helped me set the school record for most career wins including a nearly undefeated senior year."
Mike Schwalb
All time winningest wrestler in Pingry High School (NJ) history
http://www.combatconditioningsecrets.com
Tuesday, February 13, 2007
Don't Miss the Teleseminar Tonight
Tonight at 9pm eastern time, I am doing a special teleseminar with Zach Even Esh of UndergroundStrengthCoach.com.
Zach will reach through the phone lines and try to choke my best combat conditioning secrets out of me.
==> http://www.UndergroundTeleseminars.com/jasonf
While I can't give up ALL of my best combat conditioning secrets that my athletes use to dominate their compeition, I will divulge quite a few of these tips and techniques,
==> http://www.UndergroundTeleseminars.com/jasonf
I gotta tell you though, on Zach's last Underground Teleseminar, 253 people signed up for the call and only 96 were able toget on the lines!!!
That means that you better hurry up if you want to get in on this special teleclass with me and Zach Even-Esh.
We are only taking the first 50 questions so if you want a chance at getting your questions answered you better get overto this link quickly.
==> http://www.UndergroundTeleseminars.com/jasonf
Even after you are signed up make sure that you call in tomorrow night at least 5 minutes early so you can guarantee your spot!
I'll be waiting to share some of my best combat conditioning secrets.
See you tonight!
--Jason Ferruggia
==> http://www.UndergroundTeleseminars.com/jasonf
'I heard about the incredible results everyone was getting training with Jay so I had to find out for myself. After five months with him I had the best wrestling season of my life and was able to throw around larger opponents that used to have their way with me. It was also the first time in four years that I stayed injury free all season. Thanks Jay.'
-Anthony C (NCAA Wrestler)
Register today==> http://www.UndergroundTeleseminars.com/jasonf
"As a performance coach I'm alwas looking for "go-to" resources when it comes to training athletes. As it is, you simply can't train every athlete or compete in every sport, which is why you need guys like Jason Ferruggia on your side.
In Tap Out, Jason covers every aspect of training combat athletes, from strength to conditioining, to diet and making weight. He has outlined all the factors that can make you successful and how to maximize your performance each and every time you enter the ring.
Weather you are a coach, athlete, or somewhere in between, Tap Out can take your performance to the next level."
Mike Robertson, MS, CSCS, USAW
RobertsonTrainingSystems.com
"Jay, I have read all there is on strength and conditioning for combat sports and must tell you that your book, Tap Out is the most thorough compilation I have ever come across. Great work."
John DeSanti
Thursday, February 08, 2007
The Proof is in the Pudding
Training volume, like frequency and intensity should always be cycled. However, that doesn't mean that high volume training is ever necessary. There are plenty of people out there who still believe they should be in the gym six days a week, doing 25-40 sets per workout. This couldn't be further from the truth.
Like I have always said, less is more. But don't get it twisted, low volume does not equal HIT, the two are not synonymous.
To serve up some more proof that low volume training is the way to go, let' s take a look at just a small sample of highly successful lifters, coaches or training programs (in no particular order) that advocate an average of about 12 sets per workout.
- Dorian Yates- One of the biggest and most successful bodybuilders of all time. 1-2 sets per exercise, 10-12 sets per workout.
- Jim Wendler- An enormous and inhumanly strong son of a bitch, who squats 1003 pounds and always uses a minimalist approach in his training. It's not unusual for Jim to do 5 sets and go home.
- Matt Kroczaleski- A lean 250 pound powerlifter who won the Arnold Classic with a 926 pound squat, 617 pound bench press and 733 pound deadlift. He also does an average of 9 sets per workout.
- Alwyn Cosgrove- Probably the smartest and most well read man in the entire fitness industry. Recommends an average of 12 sets per workout.
- Marc Bartley- At 275 pounds, Marc has squatted 1058, bench pressed 700 and pulled 722. He rarely does anything close to high volume.
- Ian King- A very influential and brilliant coach who made people question high volume training with his first series of popular articles back in the late 90's. His highest volume workouts are usually 12 sets, max.
- John Alvino- One of the most successful, experienced and well read trainers anywhere in the world, John rarely advocates high volume training with any of his clients and his results are usually among the best I have ever seen. He also trained with Dorian Yates and competed against Mr. Olympia, Jay Cutler doing 12-15 sets per workout.
- Bill Starr- One of the legends of the strength game and the man who made 5x5 the most famous set and rep scheme ever. The basis of this program was three exercises for a grand total of fifteen sets. There is a reason it is still popular today.
- Ed Coan- One of powerlifting's all time great legends who possesses a 1038 pound squat, 578 pound bench press and incredible 901 pound deadlift. Ed is also known for his extremely low training volume.
- Joe DeFranco- One of the best and most highly successful trainers in the world who has worked with countless athletes of all levels. Joe has most of his guys lift three days per week and rarely writes a workout that exceeds 12-15 sets. In fact, I don't think he ever does.
- Skip LaCour- The biggest, strongest and most famous drug free bodybuilder of all time. Like Yates, LaCour only does 1-2 sets per exercise of a few different exercises, and that's it. He stresses the importance of lifting heavy and keeping your training volume low as the most important thing you can do in your quest to get bigger and stronger.
- Robert Dos Remedios- One of the smartest and most experienced strength coaches in the game today. Dos has worked with more athletes than 99% of all coaches out there and is among the best in his field. He never does a workout consisting of more than 15 sets.
- John McCallum- In my opinion the best writer in the history of the iron game. John was famous for his series of articles back in the 70's known as The Keys To Progress. Most of his workouts were based around a set or two of squats and a few sets of pushing and pulling. Low volume and simplicity were the basis for his theories and plenty of people had incredible success with his programs.
- Randall J. Strossen/ Super Squats- The old 20 rep squat programs were wildly popular back in the day and this was the book that really brought their popularity to the masses. Thousands of people worldwide, including myself and many of my training partners at the time packed on slabs of muscle from these incredibly short workouts which consisted of 6-10 sets, total.
- Leo Costa/ Serious Growth- Leo is a lifetime drug free bodybuilder who brought his weight up to around 270+ pounds by keeping his workouts short and sweet. Not only that, but he has a loyal following of thousands who have experienced similar results. These workouts usually average 12 sets total.
- Dante Trudel/ Doggcrapp- Dante is a well known trainer from Southern California who has gained an enormous cult like following on the internet due to the success of his training programs. His clients gain an average of 47 pounds of muscle in their first year. Total number of sets per workout? 5-8.
To learn more about the benefits of low volume training, visit www.thehardgainer.com.
Train smart.
Tuesday, February 06, 2007
Good Stuff
If you are from my home state, you will enjoy this site. If not, you still might...
Be sure to take the quiz, half way down the home page.
Friday, February 02, 2007
"Bodybuilding is for men who wax their bodies and traipse around in bikinis. I train." ---Henry Rollins
I have another great post from my friend Dave Tate today. Either you get it or you don't.
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I will not be as "others"
Came into work today the same as I have any other day over the past month, to much to do and not enough time. I do however get the most important shit done and that's all that matters.
I made my way into Jim's office and he stated "Not training again today". Maybe he noticed I was wearing my "good" t-shirt and sweat pants and took this as a clue. It took me about 2 seconds to tell him "nope, just not my thing right now."
He then told me that this "was" my thing. I had to think for a minute then got what he was saying. This is the thing when you speak to someone with a zillon.5 IQ. You need to stop and think sometimes because much it meant when little is said.
What he was saying is that I do not know how to "workout" and may have never "worked out" in my life. What I do is "train" and there is a difference.
I am writing this because most who read this site "train" and do not "workout". We who "train" are not as "others" who just go to the gym and do their thing. Our rules are pretty damn simple and we always manage to get the job done better than the "others" .
We know the golden rule to success is busting our asses into the ground. We make training such a high priority that life becomes scheduled around it. We understand weak points are developed from NOT doing the shit we do not like to do - so we do it.
We love it when the set gets hard and the weight get heavy. We understand this shit is supposed to be hard and the road will not be easy and figure - so be it. We may read all the training science and logic but always resort back to the same damn thing that has always worked - busting our asses.
Pain is measured by lack of progress not injuries.
We think about training when we get up in the morning and when we go to bed at night.
We love the sound of another plate being slapped on the bar, or the thud of dumbbells hitting the ground. The gym is our place to do what we do, not wish about what we could be. We know when to turn it on and when....to turn it off.
I am in one of the "off" phases and unless I am going to go in the gym and bust my ass 100% then I am not going. To me it is freaking pointless. I would rather give 100% to something else at this time then give 50% in the gym. I refuse to give 50% in the gym because this is what "others" do and I fucking refuse to be like that, ever! I had to give up many things in my training over the years but I will not give up busting my ass and be like every other lazy ass person who goes in the gym and gives a half ass effort. Worse yet, being in the industry, making my living in the industry and living a lie training like a half piece of shit. You can quote me on this one. The day I can no longer "train" and bust my ass in the gym with passion will be the same day I will remove myself from this industry. Training to me deserves respect and not half ass efforts. I train not as much for the process as I do for the result. I will do what I have to do to get the results I am looking for. ,I will do what I gotta do when I have to do it.
This is training to me. Training is about busting your ass for something others avoid because the road is too hard. Working out is an activity - a verb. Training is more than a verb. It is a way of life. To give my training the respect it deserves I recharge and will return when I feel ready to go all out.
To me working out is not an option. This is what "others" do and I will resist this with all I have.
I train and train my ass off because this is what I do. This is the life I choose and the decision I made. I am not in this to be like "others". I am in this to push myself to places I have not been before - to push the edge. I will never get to see what is over the edge by "working out". I will never find what I seek by the number of "workouts" I get in or how long I can do cardio for. I will never be satisfied with the same results anyone else can get.
I am not the guy to show you how to "workout". I am not the one who can help you take the first step. I am not the one to motivate you to begin. I could care less about this. Hell, I have not trained people in years. I post this log so you can see what it takes for me to get the results I do (or not). I post this so you know you are not alone in your passion.
I know what it is like to be surrounded by "others". I know what it feels like when everyone is on your ass about "what you do". I know what it feels like when NO ONE understands. I know how it feels to think life is what happens in the gym and everything else is just intermission. Trust me. I know. We are not alone in our passion yet it seems so.
So for the other two people out there - know I am with you. I train because it is what keeps me from being like the rest. Training is my way to not be like the "others". I am not writing this to try and change the world but so the world does not change me - it is that simple. Okay, I just made a huge post in an attempt to make an excuse for not training. But, I have never hidden that fact that I have two speeds - blast and dust. That's it and that is the way I am. In time you will see me blasting again, just not yet.
Wednesday, January 31, 2007
Fat Loss Interview with Alwyn Cosgrove
Memorial Day weekend and the unofficial start of summer is only 16 weeks away which makes it the perfect time to get serious about your training and diet. For those of you who need to lose a significant amount of bodyfat in that time frame, I suggest you pay attention to what fat loss expert, Alwyn Cosgrove has to say...
JF: First of Alwyn, thanks for taking the time to sit down with us today. I want to talk to you about fat loss and hear some of your thoughts on this much debated subject. First of all what are some of the biggest misconceptions out there about dieting and training for fat loss? What do most people do wrong?
AC: There are two main mistakes Jay – and it might seem like a contradiction but it’s really true. The first is making too many changes to your program and diet – in other words, you stop doing the most effective exercises and rep ranges, and cut your calories or carbs way too much. Everything that works to build muscle – activate as much muscle mass as possible, multiple muscle groups with good form and decent weight – will also burn a shitload of calories and create “metabolic disturbance” – this is perfect for fat loss phases.The other main problem I see is people not changing anything BUT diet. The recent trend” has been “Training doesn't change at all - just your diet.”Really?How does the diet change?"Set protein at 1g per lb and fat at 30%. The rest comes from carbs"Hmmm. So your fat loss program and your sports conditioning programand your hypertrophy program are the same exercises, same protein,same fats, the only difference is the amount of carbs? Then you probably don't have too many before and after pics to support yoursystem do you, you training genius ?
JF: Hahaha, great point. What are some of the biggest time wasters when it comes to training and dieting for fat loss?
AC: The biggest ones are very low calorie diets (they just slow metabolism down too much) and low intensity steady state aerobics. You need to keep the “furnace” (your metabolism) cranking. The goal as I call it is “metabolic disturbance” – burn as many calories through training as possible but use a system that will elevate metabolism through EPOC significantly for several hours. Low intensity cardio (even on an empty stomach) just doesn’t fit in there.
JF: How does the weight training which you prescribe for a fat loss client differ from that of some one who is trying to get bigger or stronger? Or does it remain the same and you just change the diet and add in more cardio?
AC: It depends on the client and the amount of fat to lose really. With the beginner/ intermediate client I have NEVER seen these massive amounts of muscle loss that everyone is afraid of on fat loss programs. With these groups I use upper-lower supersets with slightly higher rep brackets.
With more advanced clients muscle loss can be a problem – but it is easily offset by doing 1-2 heavy sets of 4-6 reps as your first couple of exercises and then moving into a similar program as described above.
JF: I like that idea.
AC: I’ve been experimenting recently with an undulating periodization approach for more advanced fat loss clients and it has been extremely effective. It’s going to be the focus of Afterburn II when I get my finger out!
JF: What are your favorite methods of cardio/energy system work for losing fat?
AC: Interval training is obviously the way to go, but I like to use non-traditional methods of doing so – i.e. bodyweight circuits, sled dragging, barbell complexes etc. Again it’s all about creating that metabolic disturbance that I was talking about. Walking on the treadmill has its place – but it’s not in one of my fat loss programs.
JF: Is there a difference in the way you train females for fat loss versus the way you train males for fat loss?
AC: Not really although I tend to see more pure beginner females than I do males. So that alters the programs somewhat.
JF: What kind of diets do you prefer for fat loss and how do you determine what to prescribe to a given client?
AC: I like to use a low-JUNK diet for fat loss. It ends up being low carb, as most of the crap people eat come from refined carbs, but in reality I never restrict fruits and vegetables, or good carbs. A lot of stuff gets written about how many grams per pound etc, and how many calories pre and post workout…..and to be honest – most of the people writing this stuff are clearly not working with anyone real. An average fat loss client arrives at my gym typically eating 2 meals a day and about 30g of protein (and no breakfast). So am I supposed to cut their calories? And add training to it? No way.
I just recommend that these people eat 4-5 meals per day from a list of “approved” foods (ie proteins, vegetables, oatmeal etc) and try to hit a higher protein intake. The diet then builds itself without having to focus on numbers. Calorie control is important, but it’s rarely an issue with beginners in my experience.
JF: Your Afterburn training system is one of the best fat loss systems I have seen. What kind of results can people expect to obtain by following the programs you have in there?
AC: Coming from you that means a lot – as you’ve probably seen everything that’s out there. Afterburn is a 16-week periodized program that includes 3-4 weight training sessions each week, with 3-4 interval training sessions and a diet program. A 16 week commitment to fat loss is no joke though. I’d expect someone following the program closely to lose between 16-32lbs of fat on the program EASILY.
JF: Sounds great. Thanks so much for the awesome info Alwyn. We look forward to hearing more from you soon.
AC: Thanks Jay.
To start getting shredded for summer, pick up a copy of Afterburn right now.
JF: First of Alwyn, thanks for taking the time to sit down with us today. I want to talk to you about fat loss and hear some of your thoughts on this much debated subject. First of all what are some of the biggest misconceptions out there about dieting and training for fat loss? What do most people do wrong?
AC: There are two main mistakes Jay – and it might seem like a contradiction but it’s really true. The first is making too many changes to your program and diet – in other words, you stop doing the most effective exercises and rep ranges, and cut your calories or carbs way too much. Everything that works to build muscle – activate as much muscle mass as possible, multiple muscle groups with good form and decent weight – will also burn a shitload of calories and create “metabolic disturbance” – this is perfect for fat loss phases.The other main problem I see is people not changing anything BUT diet. The recent trend” has been “Training doesn't change at all - just your diet.”Really?How does the diet change?"Set protein at 1g per lb and fat at 30%. The rest comes from carbs"Hmmm. So your fat loss program and your sports conditioning programand your hypertrophy program are the same exercises, same protein,same fats, the only difference is the amount of carbs? Then you probably don't have too many before and after pics to support yoursystem do you, you training genius ?
JF: Hahaha, great point. What are some of the biggest time wasters when it comes to training and dieting for fat loss?
AC: The biggest ones are very low calorie diets (they just slow metabolism down too much) and low intensity steady state aerobics. You need to keep the “furnace” (your metabolism) cranking. The goal as I call it is “metabolic disturbance” – burn as many calories through training as possible but use a system that will elevate metabolism through EPOC significantly for several hours. Low intensity cardio (even on an empty stomach) just doesn’t fit in there.
JF: How does the weight training which you prescribe for a fat loss client differ from that of some one who is trying to get bigger or stronger? Or does it remain the same and you just change the diet and add in more cardio?
AC: It depends on the client and the amount of fat to lose really. With the beginner/ intermediate client I have NEVER seen these massive amounts of muscle loss that everyone is afraid of on fat loss programs. With these groups I use upper-lower supersets with slightly higher rep brackets.
With more advanced clients muscle loss can be a problem – but it is easily offset by doing 1-2 heavy sets of 4-6 reps as your first couple of exercises and then moving into a similar program as described above.
JF: I like that idea.
AC: I’ve been experimenting recently with an undulating periodization approach for more advanced fat loss clients and it has been extremely effective. It’s going to be the focus of Afterburn II when I get my finger out!
JF: What are your favorite methods of cardio/energy system work for losing fat?
AC: Interval training is obviously the way to go, but I like to use non-traditional methods of doing so – i.e. bodyweight circuits, sled dragging, barbell complexes etc. Again it’s all about creating that metabolic disturbance that I was talking about. Walking on the treadmill has its place – but it’s not in one of my fat loss programs.
JF: Is there a difference in the way you train females for fat loss versus the way you train males for fat loss?
AC: Not really although I tend to see more pure beginner females than I do males. So that alters the programs somewhat.
JF: What kind of diets do you prefer for fat loss and how do you determine what to prescribe to a given client?
AC: I like to use a low-JUNK diet for fat loss. It ends up being low carb, as most of the crap people eat come from refined carbs, but in reality I never restrict fruits and vegetables, or good carbs. A lot of stuff gets written about how many grams per pound etc, and how many calories pre and post workout…..and to be honest – most of the people writing this stuff are clearly not working with anyone real. An average fat loss client arrives at my gym typically eating 2 meals a day and about 30g of protein (and no breakfast). So am I supposed to cut their calories? And add training to it? No way.
I just recommend that these people eat 4-5 meals per day from a list of “approved” foods (ie proteins, vegetables, oatmeal etc) and try to hit a higher protein intake. The diet then builds itself without having to focus on numbers. Calorie control is important, but it’s rarely an issue with beginners in my experience.
JF: Your Afterburn training system is one of the best fat loss systems I have seen. What kind of results can people expect to obtain by following the programs you have in there?
AC: Coming from you that means a lot – as you’ve probably seen everything that’s out there. Afterburn is a 16-week periodized program that includes 3-4 weight training sessions each week, with 3-4 interval training sessions and a diet program. A 16 week commitment to fat loss is no joke though. I’d expect someone following the program closely to lose between 16-32lbs of fat on the program EASILY.
JF: Sounds great. Thanks so much for the awesome info Alwyn. We look forward to hearing more from you soon.
AC: Thanks Jay.
To start getting shredded for summer, pick up a copy of Afterburn right now.
Monday, January 29, 2007
How to Get More Calories In
A common complaint I hear from people is that they can't eat enough. Believe me, I feel your pain. It is difficult to consume all the calories needed to grow enormously bigger and stronger. Here are two tricks I use to help overcome this problem.
- Eat high glycemic index carbohydrates. You know how you eat Chinese food and are hungry again an hour later? That is because the white rice is a very high GI food. It is rapidly digested and absorbed into the blood stream. If you have trouble eating enough, focus on white rice, white potatoes and white bread as your carb sources. It's not the healthiest thing in the world but neither is being 80 pounds over your natural bodyweight; you have to make some sacrifices sometimes. Eating like this will insure that you you never feel completely full for too long and are frequently hungy.
- Consume tons of oil. The easiest way to get more calories is to add a tablespoon or two of oil to each meal you eat. Flax, pumkin seed, hemp, macadamia and olive oil are all good sources of unsaturated fat and will help get your calories up. Each tablespoon is 140 calories so you can see how quickly they add up. Take two a day with five meals and you have an additional 1400 calories in your diet.Simply mix them up at each meal and rotate through each of them on a daily basis.
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