Hail to the Dinos!
We'll talk training in a minute, but first, let
me cover some important updates:
1. Christmas Orders
Please get them in as fast as you can, so we
can get them in the mail.
And remember -- ask for a shipping quote
for orders with multiple items. We can usually
save you some clams on postage -- especially
on Canadian and overseas orders.
2. Autograph Requests
I sign all books shipped in December, and
include a personal note with each order. If
you want me to sign the book to you (or
to anyone else), please give me the name
in the Special Instructions section of the
on-line order form.
3. Knife, Fork, Muscle
Is printed, in stock, and shipping all around
the world -- and getting terrific reviews from
readers.
Many are calling it the best book on sensible
diet and nutrition they've ever read -- and
everyone is saying, "Thanks -- this has really
motivated me to work on my diet and nutrition
in 2015."
Go here to grab your copy:
http://brookskubik.com/dinosaur_nutrition.html
4. The Quarterly Dinosaur Files
Readers are also loving the new quarterly Dinosaur
Files, which has grown to full fledged journal size.
We're offering it as a single issue purchase -- not
a subscription -- because we think that'ds better
and fairer for a quarterly publication.
The first issue comes with a killer bonus -- a sharp
looking modern reprint of an original certificate of
membership in the American Strength and Health
League -- with your name on it -- signed by Bob
Hoffman and George F. Jowett. I made it from a
signed original that dates back to 1932 or so.
Go here to grab the quarterly Dinosaur Files:
http://www.brookskubik.com/dinosaurfiles_quarterly.html
And now, let's talk training . . .
Last night I did the Big 15 Workout.
It's a one-exercise workout. You'll see why in
a minute. There's lots of work on one exercise.
Here's how it goes.
I do my standard 10 minute warm-up, and get
as loose as possible -- paying special attention
to my ankles, knees, hamstrings, hips, low back
and shoulders.
I start with an empty bar and do warm-ups in
the split style snatch.
I add weight to the bar and gradually work up
to a heavy weight. Not my max, but a heavy
weight. One that requires plenty of focus and
concentration.
Now comes the fun part.
I do 15 singles with my working weight -- and
I try to do each one in letter perfect, precise
form -- to move under the bar as fast as
possible -- and to split low and deep on
each lift.
Olympic lifting requires perfect form -- and
perfect form is an athletic skill. You develop
it over time by doing many, many reps.
I film my training, so I can watch each lift
after I do it -- and check my form. That allows
me to make any necessary adjustments on the
next lift.
Each lift takes about 40 or 45 seconds from
start to finish, which includes turning on the old
video camera, walking to the platform, getting
set, performing the lift, lowering the bar, and
walking back to the camera.
I record each lift in my training log, watch the
video, watch it again in slow motion if there's
something that's hard to see at regular speed --
and then hit the next lift.
15 singles took about 27 minutes, so I was
hitting them at a rate of 1 single every two
minutes.
If I train heavier, I do fewer reps, and I go a bit
slower. But this pace works well for the Big 15.
One of the benefits of the big 15 is that it forces
you to stay very focused on your lifting. There's
no time to think about anything other than what
you did on the previous lift and what you're going
to do on the next lift.
That makes it a great way to train your mind and
your body at the same time. You have to ramp
up your powers of concentration -- which is
ALWAYS a good thing to do.
Anyhow, that was the workout -- the Big 15. I had
lots of fun with it.
As always, thanks for reading and have a great
day. If you train today, make it a good one.
Yours in strength,
P.S. I have tons of other Dino-style old-school
workouts, exercises and training systems in
Strength, Muscle and Power:
http://www.brookskubik.com/strength_muscle_power.html
P.S. 2. My other books and courses -- including
Knife, Fork, Muscle and the new quarterly Dinosaur
Files -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the day: "Keep it simple, but
work it hard." -- Brooks Kubik
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