Hail to the Dinosaurs!
I had a great workout last night. It's
one of my favorite programs -- and it
It's a special workout for older Dinos,
although I've done similar workouts for
a long, long time. Works well for older
lifters, and works well for younger
It's fast, fun and low volume -- so it's
good for recovery.
You hit the iron, get it done, and then
Short, sweet and simple.
Weightlifting coach Mike Burgener uses
the workout for his older lifters. He
thinks it's one of the best programs
for Master's lifters, i.e., lifters in
the age 35 and up bracket, including
lifters in their 50's, 60's and 70's.
Here it is:
1. Warm-up, stretch as needed, get loose.
a. Play some good music, clear your head,
and get focused on your workout.
2. Chalk up.
a. Do more of that focus and concentration
3. Start very light and work up to your top
weight for the day in the snatch.
a. Do singles.
b. Add weight on each set.
c. Do a total of 7 or 8 sets.
d. Your top single for the day depends on how
you feel on that day. It may be a PR, or close
to a PR, or it may be much less.
e. The Light, Medium and Heavy system may work
well for you: go heavy once day per week, then
go light in the next workout, and medium heavy
in the third workout.
f. You can do power snatches, split snatches
or squat snatches.
4. Do exactly the same thing with the clean and
press, the clean and push press or the clean and
5. Finish with gut, grip and neck work of your
choice IF you feel like it and IF you have the
6. Put out the fire and call in the dogs.
And that's it.
Pretty darn simple. But pretty darn effective.
And yes, you can try similar workouts with
other exercises: squats, presses, deadlifts,
and high pulls all work well.
Also, if you prefer doing reps instead of
singles, that's fine. Try 5 x 3 or 5 x 5,
and add weight on each set, working up to
a challenging weight for your final set.
So give it a try -- and get ready for some
As always, thanks for reading and have a great
day. If you train today, make it a good one!
Yours in strength,
P.S. To learn how a six-time World Champion and
two-time Olympic gold medal winner trained, grab
BLACK IRON -- THE JOHN DAVIS STORY:
P.S. 2. My other books and courses are right
P.S. 3. Thought for the Day: "It's not fancy, but
it's effective." -- Brooks Kubik