The 10,000 Kicks Rule!

Hail to the Dinosaurs!

After close to 30 years of writing about
strength training, and getting tons of
feedback from readers, you start to
notice certain patterns.

One thing I've noticed over the years
is that older trainees who need hip or
knee replacement surgery tend to have
similar backgrounds.

Most of them have done:

1. Martial arts (usually karate or kung fu;
hence the reference to 10,000 kicks in the
title of this message).

2. Lots of running or jogging.

3. Bicycling, swimming, or triathalons.

4. High volume weight training workouts
when they were younger. (These can be
high volume weightlifting or high volume
bodybuilding workouts.)

5. Two or more of the above.

Now, before the martial artists and runners
start sending me hate mail, let me note that
I am NOT saying that these activities are bad
or dangerous, or you shouldn't do them.

What I AM saying is that there's something
going on here, and it's something worth
looking at.

All of the activities I've mentioned involve
very high repetition or high volume workouts,
where you do the same movement hundreds
and hundreds of times.

For example, if you run five miles every day,
think of how many steps (reps) you are
doing. Thousands per week.

Running is a high rep repetitive movement --
and over time, at least for for some people, it
starts to take its toll.

It wears down the tendons and ligaments,
and sets the stage for joint problems of one
sort or another.

Trudi, for example, used to do triathalons and
mini-marathons. She now has a fused ankle
from the running.

And this is one reason why I like abbreviated
and ultra-abbreviated strength training work-

Abbreviated and ultra-abbreviated workouts
are low volume workouts.

You don't do a lot of exercises and you don't
do a lot of reps.

You also don't train every day. Instead, you
give your body time to rest and recuperate.

If you are combining strength training with
martial arts, running or any other high rep
sort of training, you will do FAR BETTER if
you use abbreviated strength training.

If you have a history of high rep work of
one sort or another, you probably will find
that abbreviated and ultra-abbreviated
workouts are MUCH EASIER on your

Similarly, if you are an older trainee -- age
35 or older, and certainly age 50 and up --
then you've done plenty of reps over the
years, and that means that abbreviated
and ultra-abbreviated training is going
to feel a heck of a lot better and be a
heck of a lot more forgiving for you.

I know that's true in my case. And based
on feedback from readers around the
world, it's true for many others.

The bottom line is this: when you hit the
iron, keep the volume under control.

Focus on quality, not quantity.

I want to see you hitting the iron for many
years to come. To get there, you need to
train smart. Get it done with the minimal
amount of wear and tear.

And that's the message for the day.

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 more about abbreviated and ultra-
abbreviated training, grab Dinosaur Training
Secrets, Vol. 1:

Hard copy

Kindle e-book


P.S. 2. We also cover abbreviated and
ultra-abbreviated training in these
terrific books:

Dinosaur Training: Lost Secrets of Strength and

Gray Hair and Black Iron

Chalk and Sweat

Strength, Muscle and Power

P.S. 3. Thought for the Day: "Train with passion
and precision. Make every rep count."
-- Brooks Kubik