Hail to the Dinosaurs!
Two quick notes, and then we'll talk training.
1. The February Dinosaur Files.
Is ready, and Dinos around the world are
loving it. Go here to grab the little monster:
http://www.brookskubik.com/dinosaurfiles_february2016.html
And be sure to send feed-back on this issue.
We love to hear from you!
2. Shipping Quotes.
We can usually save you some serious clams
by shipping two or three books or courses
in one package. This is especially true for
international orders. If you want to order
several items with international shipping,
please email first and ask for a shipping
quote. Include your shipping address in
your email.
3. How to Train for the Sig Klein Dumbbell
Challenge.
Not long ago, I sent out an email about Sig
Klein's legendary dumbbell challenge. It's
to perform 12 continuous reps in the two
dumbbell clean and press with a pair of 75
pound dumbbells.
You do the first rep from the floor, and all
of the following reps from the hang.
You do one clean and one press on each
rep.
It's pretty darn tough. Klein estimated that
less than 10 men in the United States could
meet the challenge. Klein was one of them --
and he only weighed a shade over 150 pounds,
so he was doing 12 continuous reps in the
two-dumbbell clean and press with a total
weight just under his own bodyweight!
Yesterday I got an email about how to train
for the dumbbell challenge. One of our Dinos
gave it a try, and managed 12 reps with a
pair of 55 pound dumbbells. He wanted to
know how to move up to 75 pounders.
Here's my advice:
1. Don't stick to 12 rep sets exclusively. Mix
things up. If you do multiple sets of 12 reps
in the two dumbbell clean and press, you're
asking for trouble -- as in, very sore inner
elbows and wrists. Mixing things up will help
avoid this.
2. For example, you might try 5 x 5 in one
workout. That allows you to work up to
heavier weights, which will build more
strength, and make the weight feel lighter
when you try your higher rep sets.
3. In another workout, do 10/8/6. If you
need warm-up sets, then do two or three
warm-up sets. Use anything from 5 to 10
reps in the warm-up sets.
4. Holding onto the dumbbells will be
tough when you do those 12 rep sets.
So train your grip by doing a set of
dumbbell shrugs immediately after
your final set of clean and press. Do
10 to 12 reps in the shrug.
a. If you prefer, do dumbbell deadlifts
after each set of the two dumbbell clean
and press -- or do the farmer's walk --
or do a timed hold after your final set.
b. Do the extra grip work after the final
set only -- because you will fry your
grip, and that means you won't be able
to safely perform another set of clean
and press.
5. Work the two-dumbbell curl and
press into your program. This allows
lighter training days that will have good
carry-over to the heavier days when you
do the two-dumbbell clean and press.
6. Do other dumbbell exercises. The
more dumbbell training you do, the
better you become at handling heavy
dumbbells. And using different exercises
helps avoid over-use problems from doing
just one movement.
a. I would do the two dumbbell clean and
press once a week, and do other dumbbell
exercises once a week -- and do another
workout where I focus on leg training
and rest my arms and shoulders.
b. See Dinosaur Dumbbell Training for
tons of other dumbbell exercises.
7. Include squats, push-ups and pull-ups.
You need plenty of conditioning to do 12
non-stop reps in the two-dumbbell clean
and press. Squats, push-ups and pull-ups
will help.
a. See Chalk and Sweat for some leg training
workiouts that will help build strength and
stamina -- and see Dinosaur Bodyweight
Training for some great push-up and pull-up
variations.
Those tips ought to help you hit Klein's
dumbbell challenge. But don't rush things.
It's a tough challenge, and it will take time
to get there.
If anyone else is working to meet Klein's
challenge, shoot me an email and let me
know what you're doing and how it's
working for you.
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. I mentioned Dinosaur Dumbbell Training
and Dinosaur Bodyweight Training. Go here
to grab them:
Dinosaur Dumbbell Training
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. My other books and courses -- and
links to my Dinosaur Training books and
courses on Kindle -- are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "Challenge yourself.
Make every workout a step on the road to the top
of the mountain." -- Brooks Kubik
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