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| It's too cold for outdoor training right now, so I'm training down in the basement - but I'm looking forward to getting back outside as soon as I can! But whether I train inside or outside, 70 percent workouts are a regular part of the program. |
Hail to the Dinosaurs!
We'll talk iron in just a minute, but first
of all, let's talk Dino Files.
1. The Dinosaur Files
I'm working on the January issue of The
Dinosaur Files, and it's going to be a
food one.
In the meantime, if you missed the Oct,
Nov or Dec issues, go here to grab them:
http://www.brookskubik.com/dinosaur_files.html
By the way, if you prefer a one-year, 12-
issue subscription to The Dinosaur Files,
shoot me an email.
Remember, The Dinosaur Files is YOUR
monthly newsletter - and it's a great (and
unique) source of real world, no-nonsense
advice on strength and health building.
2. Why You Should Do 70 Percent
Workouts
Note: Here's one from back in 2015.
I think the message is very important,
so I wanted to share it again. It covers
something I do regularly now - and it's
been working very well for me. I bet it
will work very well for you, too!
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 re-enforce 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
training.
And it worked pretty well.
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
perform.
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!
Yours in strength,
Brooks Kubik
P.S. Go here to grab Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. We also have a great little mini-course
that covers effective training for older Dinos:
http://www.brookskubik.com/minicourse_01.html
P.S. 3. My other books and courses are
right here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 4. Thought for the Day:
"Every step takes you closer to your
destination -- even the little ones."
-- 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:
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