Hail to the Dinosaurs!
A quick note, and then I'm going to
share a really nice workout with you.
QUICK NOTE:
I'm going to be interviewed on SuperHuman
Radio at 1:00 p.m. EST today. Catch it
live or listen later on the download
at the SHR website.
THE WORKOUT:
Here's a short, sweet but effective
workout from one of my favorite books:
Weight Training in Athletics, written
by Jim Murray and Dr. Peter Karpovich
and published way back in 1956.
It's a training program for shot putters,
but it makes a pretty good all-around
strength and power program. Not perfect,
but pretty good.
I'll give you the workout first, and then
some comments.
1. Light clean and press -- 1 x 10
Note: This is your warm-up exercise.
Keep it light.
2. Alternate dumbbell press, performing
five reps with each hand -- 4 x 5
Note: Start light and add weight on each
set. The final set should be hard and
heavy.
3. Squat 4 x 5
Note: Same weight progression as the
dumbbell presses.
4. Light pullover -- 1 x 10
Note: This is a breathing exercise, so
keep it light.
5. Twisting sit-up, knees bent -- 1 x 20
Note: Use an abdominal board if possible,
and add weight when you can.
6. Incline press -- 4 x 5
Note: Same weight progression as dumbbell
presses and squats.
Some comments:
1. The program needs a heavy back exercise.
Deadlifts or Trap Bar deadlifts would work
well. So would power cleans, high pulls or
power snatches.
2. The program is designed as a three day
per week program. It might would work better
use a divided workout schedule, especially if
you add a back exercise. For example, try doing
the dumbbell presses, squats and pullovers in
one workout, and do your back exercise, incline
presses and sit-ups another day.
3. This program would work well as a strength
and muscle mass program.
4. Some grip work would be a nice addition.
5. If you prefer to do 5 x 5 or 6 x 5 or even
7 x 5, that's fine.
6. If you do power cleans, high pulls or power
snatches, you may do better by using lower reps.
Triples, doubles and singles would work well.
7. Note that the program is short enough to
include your choice of a finisher, or some
sprints or other cardio work, at the end of
the workout.
All in all, this is an excellent program.
Give it a try and see how you like it!
For other super-effective, Dino-style
workouts, see Dinosaur Training, Chalk
and Sweat, and Strength, Muscle and Power:
http://www.brookskubik.com/dinosaur_training.html
http://www.brookskubik.com/chalk_and_sweat.html
http://www.brookskubik.com/strength_muscle_power.html
Older trainees (age 35 and up) can find over
50 killer workouts in Gray Hair and Black Iron --
which is mandatory reading for older lifters:
http://www.brookskubik.com/grayhair_blackiron.html
As always, thanks for reading, and have a great
day. If you train today, make it a good one!
Yours in strength,
Brooks Kubik
P.S. For other old-school workouts, grab my
Dinosaur Training Courses:
1. Dinosaur Arm Training
http://www.brookskubik.com/dinosaur_armtraining.html
2. History's Strongest Men and How They Trained,
Vol. 1, Doug Hepburn
http://www.brookskubik.com/doug_hepburn.html
3. History's Strongest Men and How They Trained,
Vol. 2, John Grimek
http://brookskubik.com/johngrimek_course.html
4. The Dinosaur Training Military Press and
Shoulder Power Course
http://www.brookskubik.com/militarypress_course.html
Note: Save wampum on shipping and handling by
ordering two or more books or courses together.
P.S. 2. Thought for the Day: "Effective training is
like a knockout punch: short and hard." -- Brooks
Kubik
