Protect and Preserve Your Knees!

Hail to the Dinosaurs!

You know what they say. "The legs go
first."

That's how many athletes end their
careers. Their legs don't have it any
more -- or their knees can't take it
any more.

And the same is true of lifters. Which
is why you want to do everything you
can to protect and preserve your knees.

That means training them -- with the
right kind of exercises -- and it means
not over-training them (which causes
soreness and inflammation, which can
become chronic if you overdo it).

It also means wearing sensible shoes
when you train (and that means Olympic
lifting shoes if you do Olympic lifting,
front squats, overhead squats or Olympic
style back squats).

It also means keeping your knees warm when
you train. And there's a very easy way to
do that -- using something very simple that
was designed by a two-time Olympic gold
medal winner and six-time world champion.

It's something I use religiously -- meaning,
in every workout. And so do many other Dinos.
Especially older Dinos.

I'm talking about Tommy Kono's TK knee-
bands.

These are NOT powerlifting style knee
wraps that go on so tight you can barely
move. They're a neoprene sleeve that you
wear over your knees to keep the muscles,
tendons and ligaments as warm as possible.
Tight, yes. But not wrapped-up-like-a-mummy
tight. Not at all.

They don't reduce your mobility one bit. You
can perform full squats in them -- or deep
knee bends -- or squat snatches -- or split
style snatches -- or overhead squats -- or
any other exercise. If you want to, you
can wear them while you run -- or while
you bicycle.

The TK kneebands help you warm-up better and
faster. They keep your knees warm for your
entire workout.

And they really help your mobility. It's hard
to explain, but it actually feels as if you
oiled your knees before training -- I mean,
as if someone injected some sort of oil into
the knee joints.

These are great for trainees of any age, but
for older trainees, they're pretty darn close
to mandatory -- especially if you have any
history of knee trouble or if you experience
sore knees after training, like so many of us
in the over-40 group.

There was a time, several years ago, when I
would ice my knees after workouts. I don't do
that any more -- and I think the kneebands
have helped, along with a much improved diet
and plenty of fish oil. 

Anyhow, we were talking about ways to improve
and maintain your mobility earlier, and I
I thought I should mention the TK kneebands.
They really help.

And one more thing. The TK kneebands come in
basic black. That means they look great when
they're covered with lifting chalk.

Yours in strength,

Brooks Kubik

P.S. You can read more about Tommy Kono knee
bands -- and grab a pair -- right here:

http://www.oldtimestrongman.com/products/tommy-kono-bands-0

P.S. 2. Thought for the Day: "Take care of your knees,
and they'll take care of you." -- Brooks Kubik

Ten Keys to Lifelong Strength and Health!

Hail to the Dinosaurs!

Yesterday I sent you an email with
a link to a YouTube video showing
Dr. William Bell hitting 7 feet,
two inches in the pole vault.

Now, that may not sound like much --
until you stop and consider that
Dr. Bell is 90 years old. 

That 7 feet, two inch pole vault
was an age group world record.

If you missed it, here's the link:

http://www.youtube.com/watch?v=pX9h5PVNGaY&feature=player_embedded

That got me to think about older
athletes -- and older trainees --
so I thought I'd share ten keys for
lifelong strength and health.

1. Keep training. If you stop, it's
really tough to get back into it --
and you'll find it takes  a long time
just to get back to your former strength
levels. It's much better to start and stay
with it.

2. Do what you like best. For me, that's
Olympic weightlifting and Dino style
dumbbell training. For others, it's
powerlifting, strongman training, body-
weight exercises, cables, kettlebells,
muscle control or heavy partials. The
point is, you're old enough to do what
you like to do -- so do it!

3. Dress for success. Keep your muscles
warm when you train. Wear strong, sturdy
footwear. If your knees hurt, use Tommy
Kono knee sleeves to keep them warm.

3A. Tiger Balm can be your best friend.

4. Work around the sore spots. If an
exercise hurts -- and ALL older trainees
have at least one exercise that hurts --
find a substitute.

5. If squats are a problem -- and they
are for many older trainees -- try the
Trap Bar Deadlift. It's one of the GREAT
training tools for anyone, but it's
especially good for older trainees.

5A. I like the Gerard Trap Bar -- the
original Trap Bar designed by engineer
and powerlifter, Al Gerard. You can get
it from John  Wood, who also offers some
excellent Trap Bar training guides:

http://www.trapbartraining.com/

http://www.trapbartraining.com/training_guides.html

6. Work on strength, but don't neglect
speed, power, balance, coordination,
timing, flexibility and mobility. You
need it all to age successfully.

7. Watch your weight! Don't let the Lard
Lumps pile up -- and if you have them, get
rid of them NOW! Nothing ages you faster
than the Lard Lumps.

7A. Dr. Bell wouldn't be pole vaulting at
age 90 if he was carrying 50 or 100 pounds
of Weasel Grease.

8. Stay active. The more you move, and the
more often you move, the better. Try to do
something physical every day -- not heavy
training, but something physical, even if
it's just walking the dog or working in
the garden.

9. Forget about what you lifted when you
were younger and focus on what you can
lift NOW -- and then work to increase your
current PR.

10. Use abbreviated workouts and simple
cycling systems as detailed in my book
for older lifters, Gray Hair and Black
Iron. The right kind of training and the
right kind of workout is critical for an
older trainee.

There you have it -- ten training tips
for older Dinos. I hope they help --
and I hope you're going strong at 90
and beyond -- just like Dr. Bell!

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. Go here to grab your copy of Gray
Hair and Black Iron -- it's a must read
for older trainees:

http://www.brookskubik.com/grayhair_blackiron.html

P.S. 2. You'll enjoy my DVD, Going Strong
at 54! We filmed it on my birthday, and I
go through my current training in detail --
with two complete workouts. Check it out:

http://brookskubik.com/goingstrong.html

P.S. 3. We're still running the pre-publication
special for my new book, Dinosaur Dumbbell
Training. Go here to reserve your copy:

http://brookskubik.com/dinosaur_dumbbelltraining.html

P.S. 4. My other books and courses are right
here:

http://www.brookskubik.com/products.html

P.S. 5. Thought for the Day: "Getting older is
easy. The hard part is staying young."
-- Brooks Kubik

Happy Birthday to a Great Champion!

Hail to the Dinosaurs!

I was thinking about Tommy Kono yesterday
morning because I've been rereading one
of his books (which, by the way, are
highly recommended) -- and I ended up
sending an email that talked about his
lifting, his accomplishments, and his
training.

Later in the day John Wood shot out an
email blast about Tommy Kono knee bands
(which are also highly recommended). So
John must have been thinking about Tommy
Kono. as well.

A few hours later, Bill Hinbern sent out
an e-blast, in which he said "Happy
Birthday to Tommy Kono!"

That's right -- yesterday was Tommy Kono's
birthday!

So, belated birthday wishes to a great
champion, a great coach, and a great
teacher!

Happy Birthday to Tommy Kono!

Yours in strength,

Brooks Kubik

P.S. You can grab those Tommy Kono knee
bands right here:

http://www.oldtimestrongman.com/products/tommy-kono-bands-0

P.S. 2. Tommy Kono's books, Weightlifting,
Olympic Style and Championship Weightlifting,
are available here (scroll down to the bottom
of the page after following the link):

http://www.tommykono.com/

P.S. 3. Be sure to sign up for daily emails
from John Wood and Bill Hinbern -- and check
out their websites:

http://www.functionalhandstrength.com/index.html

http://www.trapbartraining.com/index.html

http://www.oldtimestrongman.com/

http://www.superstrengthtraining.com/index.html

P.S. 4. Thought for the Day: "It's not the
candles on the cake, it's the iron in the
body!" -- Brooks Kubik

Feedback Friday -- The Dinos Roar!

Hail to the Dinosaurs!

Here's some feedback from your fellow Dinos about
yesterday's email message that covered sensible
training for older lifters. This is mandatory
reading for all older lifters and for all younger
lifters who plan on being older lifters someday:

"Your advice is spot on. The recovery period for
extreme weight or extreme reps is simply not worth
the price. The whole point is to enjoy the workout
and get some exercise. As always, I appreciate your
recommendations." -- David Bacon

"On your advice I got me a pair of TK Knee Bands
Tommy Kono -- what a blessing! I should have got
them a loooooong time ago. I broke them in with
six progressively heavier sets of deadlifts. Just
wonderful. I can't wait to do some front squats
tomorrow.

I also ordered your new John Grimek course. He is
one of my heroes. He had always intrigued me for
exactly what you talk about -- his quiet, low key
approach towards lifting, and yet the immense
rewards he got from his training." -- Oscar Ortiz

"I recently acquired one of these Top Squat units,
and I must say this thing is awesome. Highly
recommended." -- Ron Upson

"I'm a 50 year old Dino with an ailing left shoulder
from too many bench presses, not enough shoulder
presses and not nearly enough rows and rear delt
exercises. I ended up with a distorted shoulder
joint that was pulled out of its optimum plane
by stupid training. I quit benching four months
ago and the shoulder slowly started getting better.

Now I'm military pressing again at 85 percent max,
PAIN FREE. I'm on program no. one from The Dinosaur
Training Military Press and Shoulder Power Course.

I'll keep you posted on my progress. I feel good
about my training for the first time in quite a
while, thanks to you." James McAughren

"You are right about losing good form at the end
of a long set, which begets problems and injuries
over time. Part of my problem was that I never
understood the idea of 'leaving something in the
tank.' As a result, I paid some high prices. Looks
like I'm going to have to undertake a hip
replacement on the right side. But some of my
classmates and co-workers who have never done
'anything' are having to do it, too, so who
knows?" -- Paul Murray

"From the perspective of a 63 year old (me), your
advice is pretty good. At the moment I'm using a
modified version of Stephan Korte's 3 x 3 program.
My aim is to do a deadlift of 2 1/2 times bodyweight
in August and one-arm chinups (each arm) by
Christmas. The idea of beginning with a weight
that's based on -- but much less than -- the
lifter's existing top performance looks sound
to me." -- Keith Thomas

"First class advice. I am so glad I got the Top
Squat and employed the 'slow cooking' method. At
age 60, I have put 130 pounds on my squat and 150
pounds on my Trap Bar deadlift in just over a year,
with no missed workouts and no injury or discomfort
whatsoever. My military press is coming along
nicely, too." -- Peter Yates

Thanks to everyone who shot in a response. Those are
some great tips for older lifters!

For more training tips for older lifters, grab a copy
of GRAY HAIR AND BLACK IRON:

http://www.brookskubik.com/grayhair_blackiron.html

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. Peter Yates got his leg training program from
CHALK AND SWEAT -- and as noted above, he added 130
pounds to his squat in one year -- at age 60! You
may do the same -- try it and see:

http://www.brookskubik.com/chalk_and_sweat.html

P.S. 2. James McAughren rehabbed his shoulder and
is building top rated pressing power by following
The Dinosaur Training Military Press and Shoulder
Power Course. If you don't have a copy, you can
grab one right here:

http://www.brookskubik.com/militarypress_course.html

P.S. 3. Oscar Ortiz likes John Grimek's "quiet,
low-key approach towards lifting" -- and so do I --
which is why I've put together a terrific new
course covering John Grimek's life, lifting and
training:

http://brookskubik.com/johngrimek_course.html

P.S. 4. My other books and courses are right here:

http://www.brookskubik.com/products.html

P.S. 5. Thought for the Day: "Train hard, but train
smart." -- Brooks Kubik

More Questions and Answers for Dinos!

Hail to the Dinosaurs!

I received a ton of questions in response to
yesterday's email about balanced training
programs. I'll cover some of the more common
questions in my daily emails. I always figure
that if ten people send me the same or similar
question, many more of you have the same
question.

And please note -- this question is one I have
rec'd from many older lifters -- and the younger
readers should note, the answer is NOT to "Shut
up, be tough, and just do it!" Older lifters
need to train differently than younger lifters,
and sometimes means they need to do different
exercises.

Q. "I'm 52 and I can't do back squats any more.
They're just too hard on my back. Would front
squats be a good alternative?"

A. Absolutely! I've been using front squats as my
primary leg exercise for the past couple of
years and they work great. I really like them.

It's better to do them holding the bar at the
shoulders, as if you were doing a squat clean --
but if that's impossible for you, then use the
"crossed hands" or "bodybuilder style" of front
squats. They both work.

If you can, do full squats. All the way down.

BUT NOTE: you need to maintain an upright torso
when you do front squats. You cannot lean forward
on these.

That means, you'll need to wear shoes with a
built up heel -- as in, hiking boots with a heel,
construction boots with a heel, or Olympic lifting
shoes.

I wear the Power Perfect II weightlifting shoe.
They run 119 clams. There are more expensive OL
shoes, but I actually like these better. I got
them from Bud Charniga at the below link:

http://www.dynamic-eleiko.com/

IMPORTANT: If you are an older lifter and you
want to try front squats because back squats hurt
your shoulders or your back, your flexibility is
not going to be what it was when you were younger.
That's why you need the shoes!

I'm a good case in point. I can do front squats
perfectly well in my OL shoes -- but in regular
gym shoes, I have trouble doing them with an
empty bar.

In my case, my ankles and Achilles tendons are a
little tight. And for guys over the age of 40,
that's not at all uncommon. And that's why I wear
OL shoes.

If your knees hurt, wear rubber knee bands. Tommy
Kono invented these, and he sells good ones:

http://www.tommykono.com/

For sets and reps, always remember that less is
more -- especially for an older lifter. And
remember that you need to get those warm-up sets
in. As I've said before, if you don't have time
to do your warm-ups, you don't have time to
train.

Start very light and work up with progressive
poundages. You want your knees, ankles, hips and
lower back to be well warmed up by the time you
tackle your work sets.

For older lifters, low reps are often best. Not low
reps with weights that crush you, but low reps with
weights that are challenging, but weights that you
can control.

Do NOT drop and bounce. Control the weight all the
way up and all the way down. Your knees don't like
drop and bounce lifting.

Five reps per set is your max number. Triples and
doubles are probably better. I like doubles. I usually
do doubles on my warm-up sets, and work up to my
top weight for the day, where I do 5 sets of 2 reps.

Do them once or twice a week. I like once per week.

And yes, you can wear a belt if you prefer to do that.
But if you do front squats without a belt, you get a
bonus -- you train your midsection (isometric style)
at the same time you work your legs!

For more info on effective training for older lifters,
including sets and reps (and over 50 training programs
for older lifters of different ages and different levels
of experience), grab a copy of Gray Hair and Black Iron:

http://www.brookskubik.com/grayhair_blackiron.html

That's a long answer to a short question, but there
was plenty to cover. The devil is always in the
details.

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. A special note for beginners of all ages -- be sure
to grab CHALK AND SWEAT. One reason I wrote the book was
to give beginners some detailed instruction on how to get
started in the Iron Game -- so 10 of the 50 training
programs in the book are for beginners. (The other
programs are for intermediates, advanced lifters and
guys who are interested in building maximum strength
and muscle as fast as possible.) You can grab it here:

http://www.brookskubik.com/chalk_and_sweat.html

More Feedback from the Dinosaurs!

Hail to the Dinosaurs!

Let me begin with a great big shout out to everyone who served, or is serving in the Armed Forces. Happy Veteran’s Day – and THANK YOU!

And now – as promised – more feedback from Dinos -- with my responses.

1. More Praise for Bob Hoffman and Strength and Health!

“Agreed! His magazines inspired my own interest in weight lifting. Many people colloquially refer all who work out as "weight lifters" when this sport involves the overhead lifts and a kind of focus few could attain. I will dedicate tomorrow's workout to Mr. Bob Hoffman!

Stephen Amodt”

Hi Stephen – People tend to forget that “back in the day” it was Strength and Health that got so many young guys started on their training. And remember, that was back when you could find the magazine on a newsstand – think of the great public exposure that serious lifting had back then!

2. Good Advice for Older Lifters

Definitely enjoy all the great info you share via the E Mails. I'm 59 years old, and do a lot of training myself, either out on the patio or in the garage.

Workouts are a mix of powerlifting, bodybuilding, and some Olympic lifting as well. I'm making steady progress slow but sure and my 59 years isn't a cross rather a real plus. I think the secret for those over fifty is to not try to surpass what we've done but rather shoot to improve on what we're doing now. I'm not what I was years ago but I am what I am now and patience, as well as enjoying the training is a real secret I would share.

I really enjoyed your advice about training during cold weather, can say it gets kind of cold here in Florida, but also make my best gains in these times. What amazes the most is how much each exercise I do influences another thru out each training cycle.

I strive to keep training under an hour to avoid doing too much. Training is fun now like it never has been, I only use myself as a slide rule of how training goes, believe me this is so much better (for me anyways). I still have my heroes just admire their achievements and never build expectations of what others have done just continue to strive to outdo what I have done.

Clarence”

Clarence – Thanks for your email. You bring up some excellent points – using yourself as a measuring stick of your progress, enjoying your training, making it fun, and not kicking yourself as you get older. The important thing is to make it fun, keep on doing it, and enjoy your life and your training.

3. More About Cold Weather Training

Brooks, great advice on cold weather training. Once you get warmed up it is a great feeling challenging the elements. When I am done, I love going in and sitting by the fire and stretching to finish off. The Tommy Kono knee band advice is imperative for older lifters. I am on my second set and at my age I would not be able to do squats and deadlifts without them. They literally saved my training. Keep up the good work. We don't get this kind of info any place else.

Chuck Brown"

Chuck – Thanks for the feedback. I have forwarded your email to Tommy Kono – it will make his day. And I agree with you – those Tommy Kono knee bands are mandatory for older lifters.

4. Squats and Bad Knees

“Last year I ripped the cartilage in my knee and had surgery on it. I slowly got into squats and could comfortably squat 220 lbs. I don't think that is enough for me at 6.2 and 220 but I didn't want to push it too far too soon. A few weeks ago I injured my knee again (same injury, same way) and since then I haven't done any squats. I was advised by a physio not to do any squats with knees bent more than 90 degrees. Are squats done this way as effective in building strength or should I just forget about squats?

Vas Karpouzis”

Vas – Sorry hear about your knee injury. You should follow your physio’s advice on this one. Squats to 90 degrees can be very effective, especially in combination with deadlifts and Trap Bar deadlifts (full range movements and partials). Be sure to get the green light from your physio on any new exercises you try. And also, as noted above, use the Tommy Kono knee bands to keep your knees warm.

5. Admiral Peary’s Barbell

"Even though it doesn't get as cold here in Louisiana as it does where you live thanks for the tips on how to stay warm while working out. I also have a question: Where can I find a copy of the photo of Admiral Peary lifting his barbell?

Joseph Perkins"

Joseph -- I can’t recall where I saw it. I believe it was in an old issue of Strength and health. I have googled for it, but cannot find it. I did find a statue of Admiral Peary dressed in his Eskimo clothes, and the muscles bulge out from under his fur clothes – which lends support to his being a barbell man. You can google and find that one.

6. Questions from a Legacy of Iron Fan

“Am finishing "Clouds of War". A great read! Like the first one, Legacy of Iron, it is difficult to put down. Was Harry Paschall really that wise, cool and all-knowing?

Could you provide a sneak preview of no. 4 in the series? (The check's in the mail).

Thanks and keep them coming!

Matt Stewart”

Matt – Glad you are enjoying the Legacy of Iron series. Harry’s character in the series is based on his actual writing. He wrote tons, and I’ve read and studied all of it. Many of Harry’s lines in the books come right out of his articles. He was the Senior Man and with age comes wisdom.

Book no. 4 in the series is coming out very, very soon – and it’s very fast-paced. Non-stop action. It opens on a secluded beach in Hawaii, early on the morning on December 7, 1941 – so you can imagine what happens. The book covers the response of America’s strongest athletes to the attack on Pearl Harbor and America’s entry into the War. Our men and women do us proud in this book.

To everyone – thanks for reading, and have a great day – and if you train today, knock it out of the ball park!

Yours in strength,

Brooks Kubik

P.S. A year ago I released my new book about productive strength training for older lifters, and it's been a huge hit with readers age 35 and up. But many younger guys are reading it, as well -- and really enjoying the little monster. Check it out at the Dinosaur Training website:

http://www.brookskubik.com/grayhair_blackiron.html