Hitting it hard at age 60 - and having lots of fun doing it!
Hail to the Dinosaurs!
I hope you had a great weekend, and if
you trained, I hope it was a good one.
And I hope this is a great training week
for you.
Speaking of training, let's talk a bit more
about Bradley J. Steiner's "Essential
Exercises."
I covered this in an email last week.
If you missed it, go to the Dinosaur Training
Blog and read it there. By the way, I post all
of my emails on the Blog, so if you ever miss
an email, you can always find it at the Blog.
You can access the Blog from the drop down
bar at my website.
Or just follow this link:
http://dinosaurtraining.blogspot.com/2017/04/steiners-top-21-exercises-do-you-do-them.html
Anyhow, one of Steiner's essential exercises for
the back was the power clean.
I agree that the power clean belongs on the list,
but I'd go a bit further and add a number of
other weightlifting movements to the program.
Some people call these "All Out" exercises. That's
an excellent term for them.
And I'll tell you something else. I very much wish
that someone had taught me to focus on these
exercises when I was a kid. It would have been
the best thing ever for my wrestling. I was a
very good wrestler in high school -- I won a
state championship in Greco-Roman wrestling --
but I would have been twice as good if I had
trained with All Out exercises.
So here are some exercises that I consider to
be "Essential Exercises" for athletes -- and for
anyone who wants to increase their strength
and power enormously:
1. Power cleans
2. Clean grip high pulls
3. Power Snatches
4. Snatch grip high pulls
5. The power clean and press
6. The power clean and push press
7. The power clean and jerk
8. Push presses
9. Jerks
10. Snatch grip deadlifts
11. Clean grip deadlifts
12. Snatch grip or clean grip deadlifts
with a shrug at the top of the movement.
All of the exercises listed above provide a
number of very important benefits. They
simultaneously:
1. Build your strength and explosive power.
2. Improve your speed, balance, coordination,
timing and athleticism.
3. Train the heck out of your legs, back, hips
and shoulder girdle (which are the true keys
to Herculean super strength).
4. Build strong, thick bones.
5. Strengthen your nervous system, and help
maintain a strong mind-muscle link and
athletic movement patterns -- which makes
them very important for healthy aging.
For details on how to work these movements
into your training programs, see:
1. Chalk and Sweat (50 workouts from beginners
to advanced men, with many workouts featuring
weightlifting exercises):
http://www.brookskubik.com/chalk_and_sweat.html
2. Strength, Muscle and Power (29 chapters covering
a huge variety of topics, including how to add Olympic
lifting to your programs):
http://www.brookskubik.com/strength_muscle_power.html
3. The Doug Hepburn Training Course (how the 1953
World Weightlifting champion trained):
http://www.brookskubik.com/doug_hepburn.html
Note: also available in a Kindle edition - see
the Kindle link in the P.S. below.
4. Gray Hair and Black Iron (how older lifters can
train safely and effectively with Olympic lifting
movements):
http://www.brookskubik.com/grayhair_blackiron.html
5. Dinosaur Training Secrets, Vol. 1 (covers many
different training approaches for cellar dwellers and
garage gorillas, including some excellent weightlifting
workouts):
http://www.brookskubik.com/dinosaur_secrets_01.html
Note: also available in Kindle and PDF
editions - see the links in the P.S. below.
As always, thanks for reading, and have a
great day. If you train today, make it a
good one!
Yours in strength,
Brooks Kubik
2. My other books and courses are right here
at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 3. Thought for the Day: "Build strength
and power with All Out exercises!"
-- Brooks Kubik
 |
| If you
enjoyed this Blog post, you'll love my Dinosaur Training books and
courses. You can get them in PDF and hard-copy editions at my website or
in Kindle editions at Amazon. Note that you do NOT need a Kindle device
to read the Kindle books and courses - Amazon has a free app that you
can download to read Kindle books on any device. For a complete list of
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