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| Sig Klein at the time he issued his famous Dumbbell Challenge - courtesy of the truly excellent Old-time Strongman site. Klein's Challenge is great, but seasoned Dinos should scale it based on their current age. |
Hail to the Dinosaurs!
Couple of quick notes, and then we'll talk
training - as in, how our seasoned Dinos
should scale the Sig Klein Dumbbell
Challenge.
1. Great New Stuff at the
Retro-Strength Shop!
John Wood has added a ton of great new
stuff to the Retro-Strength Shop - just in
time for Father's Day - and if you go there
and sign up for the Retro email list, you
get a special coupon code giving you 10
percent off any purchase from now until
June 17, 2018:
https://www.retrostrength.com/shop/
The new swag includes Dinosaur Training
shirts and coffee mugs - a great looking
Sig Klein coffee mug - Arthur Saxon
shirts - and much more! Swing on over
and take a look.
2. The May Dino Files
. . . is running late - because I've been
buried in a very big, unexpected project.
But it should be ready soon - and I'll send
an email when it's ready to go.
This issue has a terrific Challenge Workout
that you're going to want to try - as well as
some great "from the trenches" articles by
older Dinos - and a deep dive into one of
the most popular training programs of the
1940's and 50's - with some interesting
and effective ways to incorporate it into
your current program.
3. My New Course
I've got a brand new training course out,
and it's been getting great reviews.
It covers old-school arm training - not the
pump stuff, but the kind of training that
builds plenty of strength and power. I call
it "strength-style arm training."
It comes in a downloadable and printable
PDF - and you get a special bonus with it -
four workout charts. You can print them
out, make copies and use them to keep
track of your workouts.
http://www.brookskubik.com/dinosaurstrengthandpower-01.html
4. Sig Klein's Dumbbell Challenge
Yesterday's email covered Sig Klein's
famous Dumbbell Challenge:
Can you perform 12 non-stop reps in
the clean and press with a pair of 75
pound dumbbells?
You do one clean and one press on
each rep.
The first rep is from the floor.
The following reps are from the hang.
You do a strict press on each rep, not
a push press or jerk.
Now, that's a pretty tough challenge
for anyone, at any age - but for an
older Dino - meaning age 50 or up -
it's really tough.
So older Dinos should scale it.
In other words, use lighter dumbbells
to make it an age-appropriate challenge.
To do this, borrow the age-coefficients
used in Master's Weightlifting comps
to compare lifters of different ages.
The coefficients are here:
http://www.mastersweightlifting.org/forms/meltzer.htm
Find the coefficient for your age -
and then multiply it by the following
dumbbell weights, one by one - and
write down the result for each:
30, 35, 40, 45, 50, and 60
This gives you age-adjusted equivalents
for dumbbells from 30 to 60 pounds.
For example, the coefficient for a 60
year old Dino is 1.514.
When you do the math, you get this:
30 lb. DB = 45 lb. DB
35 lb. DB = 53 lb. DB
40 lb. DB = 61 lb. DB
45 lb. DB = 68 lb. DB
50 lb. DB = 76 lb. DB
55 lb. DB = 83 lb. DB
60 lb. DB = 91 lb. DB
In other words, if you're 60 years
young, handling a pair of 50's for
12 reps is the equivalent of using
a pair of 76's at any age under 35.
So at age 60, the Dumbbell Challenge
is 12 reps with a pair of 50's.
And if you're "only" handling a pair of
40's or 45's at age 60 - heck, you're
almost there!
I could give you more examples, but
I think you get the idea.
Anyhow - do the math (it's not hard) -
scale the challenge to your age - and
then go for it!
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 effective training
for older Dinos - and for more than 50
terrific workouts for our seasoned Iron
Slingers - grab Gray Hair and Black
Iron:
http://www.brookskubik.com/grayhair_blackiron.html
P.S. 2. For more about old-school Dumbbell
Training, grab Dinosaur Dumbbell
Training:
http://www.brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 3. My other books and courses are
right here at Dino Headquarters:
Hard-copy and PDF
http://www.brookskubik.com/products.html
Kindle
http://www.brookskubik.com/kindle.html
P.S. 4. Thought for the Day:
"At any age - train hard, smart and
serious."
-- Brooks Kubik
