|Sig Klein with some of the magnificent weights from his classic collection. Wouldn't it have been great to train with these legendary barbells, dumbbells and kettlebells?|
Hail to the Dinosaurs!
One quick note, and then we'll talk
1. New PDF Courses for Dinos
Last month we added two new courses
to our ever-growing list of PDF courses:
Dinosaur Strength and Power -
Course No. 1 - Hepburn Style Arm
Dinosaur Strength and Power -
Course No. 2 - Heavy Partials
There are plenty of other Dino courses
available in PDF editions, as well. We
have an entire section for them at our
The Dinosaur Military Press
and Shoulder Power Course
The Training Secrets of Doug
And the new monthly Dinosaur Files
is available exclusively in PDF format:
May-June Dinosaur Files
I know that many of you - particularly
our overseas Dinos - have been asking
for more PDF products - so here they
2. How to Combine Strength Training and
On the training front, let's talk about a topic
that comes up all the time.
How do you combine strength training and
martial arts or self-defense training?
The question usually comes from older Dinos
who have limited energy and limited recovery
ability. They tend to over-train very quickly if
they train too often. Three strength training
workouts and three martial arts workouts in
one week flattens them.
I can see that. I don't do martial arts, but I
used to wrestle in high school - at top notch
wrestling schools in states with plenty of great
wrestlers. It was brutal stuff - daily practices
that lasted 2 or 3 hours - followed by weight
training workouts 3x a week. Today, at age
61, I couldn't do anything close to that.
And neither can most older guys.
Heck, most younger guys can't do it.
So what do you do?
1. Train no more than 4 days per week
a. Two martial arts workouts and two
strength training workouts.
b. Or try two martial arts workouts and
one strength training workout - or the
2. Always use abbreviated and ultra-
a. Focus on the basic, compound exercises
that give you the biggest return for every
second of precious training time.
3. Focus on precise movements and perfect
technique in both your strength training
workouts and your martial arts or self-
a. Doing the exercise or the technique in
100% perfect form is far more effective
than doing it sloppy - and far easier on
b. In other words, don't try to "muscle
through" things. Focus on SKILL.
4. Don't try to do the long workouts you
did when you were younger -- and that
goes for the dojo as well as the weight
a. 30 to 45 minutes of focused, concentrated
training is PLENTY.
5. Your martial arts or self-defense training
will double as cardio training -- so don't add
much if any in the way of additional cardio
a. Many older trainees use walking for their
"cardio" or conditioning work. It's not flashy,
but it's effective.
6. Use a simple cycling system for your
strength training workouts so you don't go
hard and heavy all the time. The simple
cycling system in Gray Hair and Black
Iron is ideal:
7. Use visualization drills to increase the
effectiveness of both your martial arts
training AND your strength training.
a. I cover visualization drills and to do
them in Dinosaur Training: Lost Secrets
of Strength and Development:
So there you are. Seven tips to help combine
strength training with martial arts or self-
defense training. I hope they help!
As always, thanks for reading and have
a great day. If you train today, make it
a good one.
Yours in strength,
P.S. I almost forgot - heavy dumbbell training
is GREAT for martial artists - see Dinosaur
Dumbbell Training for exercises and
P.S. 2. Thought for the Day:
"When you train with concentration
and focus, a little work goes a very
- Brooks Kubik
BEFORE YOU LEAVE . . .
We have more than 25 Dinosaur Training books and courses in the Kindle bookstore - here are several of them - head on over and take a look at the others: