Hail to the Dinosaurs!
(Here's an email from a couple of years
ago. I'm running it again because I get
so many questions about weightlifting
programs. The general rule - keep it
simple - applies to all other types of
training, be it strongman, powerlifting,
bodybuilding, sports training, or
anything else.)
For the past couple of weeks, I've been
following the simplest weightlifitng workout
in the world -- and having lots of fun with it --
and getting stronger and faster all the time.
It's a workout that Mike Burgener recommends
for Master's weightlifters -- which is me, at
close to 60 years of age.
You can use it with power style lifts, split
style lifts or squat style lifts.
I switched back to split style lifts last month,
so that's what I've been using.
I begin with 10 minutes of stretching and
loosening up. That always includes some work
with Indian clubs. They're great for your upper
back and shoulders. Get them from John Wood:
http://www.oldtimestrongman.com/products/classic-wooden-indian-clubs
Next, I do 6 to 8 progressively heavier singles
in the snatch. I work up to a weight that is
heavy but not my absolute max. If you
like to use percentages, maybe 92 to 95
percent of my true max.
I'm obsessive about doing these in good form.
I video tape my lifts, and I watch the video
after every lift. I always try for better and
smoother form. The goal is to make every
lift perfect.
Next, I do 6 to 8 progressively heavier singles
in the clean and jerk. Once again, I work up
to a weight that is heavy but not my actual
max. And I focus on perfect form on every
lift.
So that makes a total of 12 to 16 lifts.
And that's it.
After the clean and jerk, I call in the dogs,
put out the fire, unload the bar, lock the garage
and go into the house for some serious, Dino
style post-workout nutrition -- a/k/a meat
and veggies.
The entire workout takes about 45 to 60
minutes from start to finish.
It's a good program, and a fun one. Give
it a try!
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 have more back to basics workouts
in my new Dinosaur Training Secrets courses.
The new courses are available in your
choice of hard copy, Kindle e-book or PDF.
Note that you can order all three with
one purchase under the Kindle and PDF
options.
1. Dinosaur Training Secrets, Vol. 1.
"Exercises, Workouts and Training
Programs"
Covers exercises, workouts, abbreviated
training, ultra-abbreviated training, and
much more.
2. Dinosaur Training Secrets, Vol. 2,
"How Strong Are You?"
Covers real world strength standards
for drug-free lifters, and how to adjust
them based on your age and bodyweight.
3. Dinosaur Training Secrets, Vol. 3,
Progression Systems
Covers the best and most effective
progression systems for drug-free
training. Learn what really works -
and how to make steady progress
without going stale or burning out.
You can find all them right here:
http://www.brookskubik.com/products.html
P.S. 2. Thought for the Day: "Keep
it simple, work hard, and have fun."
-- Brooks Kubik
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