The 70 Percent Workout

Hitting it hard at age 60. The key to lifelong strength and health is intelligent training on a regular and consistent basis.  

Hail to the Dinosaurs!

Three quick notes, and then we'll talk

1. The February Dinosaur Files

Is now available in your choice of Kindle
or PDF formats:

Go here for the Kindle edition:

Go here for the PDF format:

The Kindle edition is already in the
Top 10 List for its category on
Kindle, which is pretty good for a
training journal devoted to old-school,
common sense strength training.

2. John Wood's Trap Bar Training

Is getting great reviews from Dinos
around the world. Go here to grab
the little monster in a Kindle edition:

This little monster is a No. 1 best
seller on Kindle - again, that's pretty
good for hard, heavy and basic.

3. The Complete List

I have 24 books in the Kindle bookstore
now - go here for the complete list and
links to all of them:

4. The 70 Percent Workout

(Note: this one's from two years ago,
but it's an important training tip, so
I wanted to share it again.)

I had one of my best workouts of the
year last night.

I went out to the garage, warmed up,
got nice and loose, and then did a
series of progressively heavier singles
in the clean and jerk.

I did squat cleans and power jerks.

Long story short, I ended up doing 22
pounds more than I had planned to do.
And I hit my top weight not once, but
twice. Once to lift it -- and the second
time to reenforce the successful lift.
(That's a Tommy Kono trick, and a
good one.) (Note: these were two
singles, not a double.)

And the top weights actually felt light.
My form was perfect through the entire
workout. As the weights got heavier, my
form and speed got better and better.

And there was a reason for this.

The last two workouts before this one
were light workouts. In one of them, I
did snatches to 70 percent of my one rep
max. In the other, I did cleans to 70
percent of my one rep max. In each
workout I did five singles with the 70
percent weight.

I took the light workouts because I had
been training extra hard and heavy, and
I was getting a bit sore and beat up. I
needed a bit of a break from the heavy

And it worked pretty well.

Getting ready for lift-off. Effective training requires careful planning.

 The seventy percent workout is an
excellent idea for older trainees. It's
particularly good for Olympic lifting,
because you can drill form and
technique on the light day. But it
works well for any older trainee,
no matter what exercises you

You can follow a simple cycling system
similar to those outlined in Gray Hair
and Black Iron, or you can follow the
Light, Medium Heavy system outlined
in Dinosaur Training Secrets, Vols. 1
and 3. There's no one way to do it.

The important thing is to include some
light workouts that allow you to recover
mentally and physically from the harder
and heavier workouts. They'll set the
stage for some great workouts -- just
like they did for me last night!

(Note: As I said, that was two years
ago. I've been using the 70 percent
workout idea ever since, and it always
works well for me.)

Yours in strength,

Brooks Kubik

P.S. Go here to grab Gray Hair and Black

P.S. 2. We also have a great PDF mini-course
that covers effective training for older Dinos:

P.S. 3. My other books and courses are
right here at Dino Headquarters:

Hard-copy and PDF

P.S. 4. Thought for the Day: "Every step
takes you closer to your destination --
even the little ones." -- Brooks Kubik

My new training course is available right here in the Kindle bookstore: