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| Heavy singles can build some serious strength - especially when you combine them with power rack training. That's 440 pounds going for a ride back in the original Dinosaur Dungeon. |
Hail to the Dinosaurs!
Two quick notes, and then we'll talk iron.
1. The Dino Files
We've been getting great feedback on the
March and April issues of The Dinosaur Files.
If you don't have them, grab them now:
March
http://www.brookskubik.com/dinosaur-files-march2018pdf.html
April
http://www.brookskubik.com/dinosaurfiles-april2018.html
And as always, shoot me an email and let
me know how you like The Dino Files.
By the way, I'm already working on the
May issue - and it's going to be another
good one!
2. The John Wood Report
I've been hearing great things about
issue no. 2 of The John Wood Report.
It's a monster-sized, 19 page issue, in PDF
format so you can get it instantly - and yes,
it's printable, so you can print it and save it
(just like The Dinosaur Files).
It has some great articles and training tips.
Tips on building pressing power, some fun
push-up challenges, cool workouts, a primer
on the reverse curl, some ab flattening tips,
special gut exercises and - get this - the
Hammer Man's Challenge to the World.
Go here to grab the the little monster:
https://www.oldtimestrongman.com/johnwoodreport-02.html
Also, if you missed issue no. 1, it's right
here:
https://www.oldtimestrongman.com/johnwoodreport-01.html
I wonder what John has in mind for
issue no. 3!
3. My Favorite System of Single Rep
Progression
I've had a lot of questions about progression
systems for single rep training, so I thought
I'd briefly review my favorite way of doing it.
As always, it's very simple - but very
effective.
Start by working up to ONE heavy single. Not
your maximum single, but a heavy one.
The next time you train that exercise, do
TWO heavy singles with the same weight
you used in your first workout.
In the next session where you train that
exercise, do THREE heavy singles with
that weight.
Continue until you are doing FIVE heavy
singles with that particular weight - and
then add five pounds, drop back to ONE
heavy single, and repeat the entire process.
Thus (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 2 top singles
Workout 3 - 3 top singles
Workout 4 - 4 top singles
Workout 5 - 5 top singles
That's how to do it using single progression.
You also can do it using double progression.
For double progression, you stay at the
same number of singles for two workouts -
and then add the additional single.
Double progression is slower, but it's a
very good way of doing things. It helps
build a strong foundation and prevents
burning out.
In other words (after warm-ups):
Workout 1 - 1 top single
Workout 2 - 1 top single
Workout 3 - 2 top singles
Workout 4 - 2 top singles
Workout 5 - 3 top singles
Etc.
As I said, it's very simple - but very effective.
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. For more about single rep progression,
read my Doug Hepburn training course. He
loved heavy singles - and had some great
training programs to use with them:
http://www.brookskubik.com/doug_hepburn.html
My Hepburn course is also available in PDF
and Kindle editions. See the links in the PDF
and Kindle sections at our products page:
http://www.brookskubik.com/products.html
P.S. 2. My other books and courses are right
here at Dino Headquarters:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day:
"Think it through, make a plan, chalk
up, and train."
-- 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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