Hail to the Dinosaurs!
Here's the first feedback we received
on the July issue of The Dinosaur Files:
Brooks,
Thank you for another great issue of the
Dino Files. As much as I try to make it
last, I read the entire edition as soon
as it's downloaded.
I really enjoyed the interview with Peary
Rader.
It's great to hear what other Dinos are
doing. Peter Yates and his power rack
work.
John Grahill and how he uses those
complexes to train - which made me
think of your PHA programs in Gray
Hair and Black Iron. I keep thinking
about trying that. My dad trained that
way later in life.
Allan Roth is always great to read. There's
no cover up - his writings come from the
heart.
Thanks again for the great work. If you
have any ideas or thoughts on another
article I could contribute to the Dino Files,
please let me know.
My training is good. No major breakthroughs
or road blocks.
Cliff
Clifford M. Levy MD
Cliff - Thanks for the feedback. I'm glad
you are enjoying the Dino Files. I agree
with you about this issue and the great
articles contributed by the other Dinos.
I really enjoyed them, and I know others
will enjoy them as well.
I'll send you a separate email with ideas
for future articles
To everyone else - go here to grab this
month's Dino Filers in PDF format:
http://www.brookskubik.com/dinosaurfiles_july2016.html
We'll get the Kindle edition formatted and
load it up in Amazon's Kindle bookstore as
soon as we can. I'll send an email when it's
ready.
Yours in strength,
Brooks Kubik
P.S. Here's the link again for the July issue
of The Dinosaur Files:
http://www.brookskubik.com/dinosaurfiles_july2016.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: "You can play
the Pokemon thing, or you can do squats.
It's your choice." - Brooks Kubik
***********************************************************************************
Showing posts with label PHA training. Show all posts
Showing posts with label PHA training. Show all posts
The Energy Workout!
Hail to the Dinosaurs!
I found an interesting workout in an
old copy of VIGOUR, an English magazine
for physical culture and lifting fans.
This one dates back to 1949. The author
was physical training coach and author
David Martin.
It's a special program designed to build
something important:
ENERGY!
You warm-up by doing some slow, easy, total
body stretches. Martin recommended the "Surya
Namaskar" from yoga practice. Google for it.
Maertin also noted that his lifting club
trained in a school cafeteria, and so the
weights were put up during the day and had
to be put back out for training - which was,
he thought, pretty much an ideal warm-up!
Here's the program:
1. Two hands SIMULTANEOUS dumbbell curl --
1 x 10 reps
2. Barbell press on back with half bridge,
i.e., a floor press with a shoulder bridge
(not a neck bridge) -- 1 x 10 reps
3. The clean from the hang -- performed in
split style or power style, as you prefer --
1 x 8 to 10 reps
4. Parallel dips 1 x 10
Note: Not a favorite exercise of mine, but
Martin liked it, so here it is. Weighted
pushups or any pushup variation from
Dinosaur Bodyweight Training would work
fine here.
5. One hand snatch with barbell or dumbbell --
1 x 5 reps per arm.
Note: Lift with one arm, lower with two. See
Dinosaur Dumbbell Training for details on how
to perform the lift.
6. Squats -- 1 x 10
7. Light breathing pullovers -- 1 x 10
Now, here's the fun part.
You go through all seven exercises one after
the other -- and then you rest -- and then
you do it again. And then you repeat the
process a third time.
In other words, you do three circuits of
seven exercises per circuit.
If you have enough equipment, you can set
everything up and do the whole program in
non-stop fashion, like circuit training or
a PHA program.
Otherwise, just move from exercise to exercise,
taking only enough time to change the weights
and set up the next exercise.
The idea is to get the blood moving -- to get
you breathing hard -- and to energize your
body.
This was a common method of training "back in
the day." Think of it as 10% pure iron cardio
training, similar to the cardio programs for
lifters that I outline in Gray Hair and Black
Iron.
Good stuff. Worlds removed from the typical
muscle pumper nonsense and the "Spot me, bro!"
silliness you see most people doing.
Energy training. It's good for you. Give it a
try.
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. I mentioned Dinosaur Bodyweight Training,
Dinosaur Dumbbell Training and Gray Hair and Black
Iron. You can find them right here:
http://www.brookskubik.com/dinosaur_bodyweight.html
http://www.brookskubik.com/grayhair_blackiron.html
http://brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books, courses and Dinosaur Training
DVD's are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "The right kind of
training builds strength, health and energy. Don't
settle for anything less." -- Brooks Kubik
I found an interesting workout in an
old copy of VIGOUR, an English magazine
for physical culture and lifting fans.
This one dates back to 1949. The author
was physical training coach and author
David Martin.
It's a special program designed to build
something important:
ENERGY!
You warm-up by doing some slow, easy, total
body stretches. Martin recommended the "Surya
Namaskar" from yoga practice. Google for it.
Maertin also noted that his lifting club
trained in a school cafeteria, and so the
weights were put up during the day and had
to be put back out for training - which was,
he thought, pretty much an ideal warm-up!
Here's the program:
1. Two hands SIMULTANEOUS dumbbell curl --
1 x 10 reps
2. Barbell press on back with half bridge,
i.e., a floor press with a shoulder bridge
(not a neck bridge) -- 1 x 10 reps
3. The clean from the hang -- performed in
split style or power style, as you prefer --
1 x 8 to 10 reps
4. Parallel dips 1 x 10
Note: Not a favorite exercise of mine, but
Martin liked it, so here it is. Weighted
pushups or any pushup variation from
Dinosaur Bodyweight Training would work
fine here.
5. One hand snatch with barbell or dumbbell --
1 x 5 reps per arm.
Note: Lift with one arm, lower with two. See
Dinosaur Dumbbell Training for details on how
to perform the lift.
6. Squats -- 1 x 10
7. Light breathing pullovers -- 1 x 10
Now, here's the fun part.
You go through all seven exercises one after
the other -- and then you rest -- and then
you do it again. And then you repeat the
process a third time.
In other words, you do three circuits of
seven exercises per circuit.
If you have enough equipment, you can set
everything up and do the whole program in
non-stop fashion, like circuit training or
a PHA program.
Otherwise, just move from exercise to exercise,
taking only enough time to change the weights
and set up the next exercise.
The idea is to get the blood moving -- to get
you breathing hard -- and to energize your
body.
This was a common method of training "back in
the day." Think of it as 10% pure iron cardio
training, similar to the cardio programs for
lifters that I outline in Gray Hair and Black
Iron.
Good stuff. Worlds removed from the typical
muscle pumper nonsense and the "Spot me, bro!"
silliness you see most people doing.
Energy training. It's good for you. Give it a
try.
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. I mentioned Dinosaur Bodyweight Training,
Dinosaur Dumbbell Training and Gray Hair and Black
Iron. You can find them right here:
http://www.brookskubik.com/dinosaur_bodyweight.html
http://www.brookskubik.com/grayhair_blackiron.html
http://brookskubik.com/dinosaur_dumbbelltraining.html
P.S. 2. My other books, courses and Dinosaur Training
DVD's are right here:
http://www.brookskubik.com/products.html
P.S. 3. Thought for the Day: "The right kind of
training builds strength, health and energy. Don't
settle for anything less." -- Brooks Kubik
Dino Style Cardio!
Hail to the Dinosaurs!
When I was a kid, all the coaches
used cardio training as a form of
punishment.
They called it "running laps." When
a coach was mad at you, you ran laps.
If he was real mad, you ran many
laps.
The freshman football coach was
the worst. If the team lost a
game, he made all the players
honorary members of the Thousand
Yard Club.
The Thousand Yard Club was twenty
50 yard sprints in full football
gear, with hardly any rest between
sprints. It was brutal. They needed
to keep plenty of puke buckets handy
on the day we did it.
If you lost another game, the coach
added two additional 50 yard sprints.
The freshman team was TERRIBLE my
year. We lost 8 games and tied one.
By the end of the season the Thousand
Yard Club had morphed into the 1800
Yard Club.
The whole thing was self-defeating,
because that many sprints just wore
legs out, and we were stiff and sore
and tired and slow on game day. It
would have been a lot better to have
made us run some sprints, and then
stopped and called it a day. Our
recovery would have been better,
and we would have played better.
And that's the problem with cardio
training for Iron Heads. You need
to do enough cardio -- but not too
much. And you need to do the right
kind of cardio.
So here are some ideas:
1. Dumbbell swings, cleans and
snatches, as described in Dinosaur
Dumbbell Training. Sets of five will
get your heart and lungs working big
time.
2. Lugging and loading drills, as
described in Gray Hair and Black
Iron. These are great -- they're
lots of fun, and they involve
lugging, lifting, loading and
carrying heavy stuff -- which
is PERFECT for Dinos. Kudos to
Dr. Ken for this idea.
3. Finishers, as described in
Strength, Muscle and Power. These
are like number two, but you go
harder and heavier.
4. PHA training, where you combine
five or six different exercises for
different parts of the body and
perform one set of each back to
back with no rest. Let's you use
basic barbell and dumbbell (or
kettlebell or sandbag) exercises
for a great cardio workout. See
Gray Hair and Black Iron for
details and for routines.
5. Bodyweight training where you
do medium to high reps and focus
on conditioning. Or -- one of my
personal favorites -- supersetting
two advanced bodyweight exercises
for low to medium reps and doing
five to ten sets of each. Builds
strength, builds muscle and gives
you a great cardio workout all in
one.
6. Death sets, as described in
Dinosaur Training. Those 20 rep
sets of squats and deadlifts will
work your heart and lungs like
you won't believe.
As with anything else, you start
easy and build up gradually and
more progressively to harder
training. Do NOT go out and jump
into full bore cardio training.
(That's especially important for
older trainees and for heavier
trainees.)
Or -- you could go run laps or sign
up for the Thousand Yard Club. But
trust me, that's not nearly as much
fun!
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. You can find the various books
mentioned in this email right here
at Dino Headquarters:
1. Dinosaur Dumbbell Training (currently
at the printer, and out very soon):
http://brookskubik.com/dinosaur_dumbbelltraining.html
2. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
4. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. Thought for the Day: "The air we breathe
is life itself, and so is the iron we lift."
-- Brooks Kubik
When I was a kid, all the coaches
used cardio training as a form of
punishment.
They called it "running laps." When
a coach was mad at you, you ran laps.
If he was real mad, you ran many
laps.
The freshman football coach was
the worst. If the team lost a
game, he made all the players
honorary members of the Thousand
Yard Club.
The Thousand Yard Club was twenty
50 yard sprints in full football
gear, with hardly any rest between
sprints. It was brutal. They needed
to keep plenty of puke buckets handy
on the day we did it.
If you lost another game, the coach
added two additional 50 yard sprints.
The freshman team was TERRIBLE my
year. We lost 8 games and tied one.
By the end of the season the Thousand
Yard Club had morphed into the 1800
Yard Club.
The whole thing was self-defeating,
because that many sprints just wore
legs out, and we were stiff and sore
and tired and slow on game day. It
would have been a lot better to have
made us run some sprints, and then
stopped and called it a day. Our
recovery would have been better,
and we would have played better.
And that's the problem with cardio
training for Iron Heads. You need
to do enough cardio -- but not too
much. And you need to do the right
kind of cardio.
So here are some ideas:
1. Dumbbell swings, cleans and
snatches, as described in Dinosaur
Dumbbell Training. Sets of five will
get your heart and lungs working big
time.
2. Lugging and loading drills, as
described in Gray Hair and Black
Iron. These are great -- they're
lots of fun, and they involve
lugging, lifting, loading and
carrying heavy stuff -- which
is PERFECT for Dinos. Kudos to
Dr. Ken for this idea.
3. Finishers, as described in
Strength, Muscle and Power. These
are like number two, but you go
harder and heavier.
4. PHA training, where you combine
five or six different exercises for
different parts of the body and
perform one set of each back to
back with no rest. Let's you use
basic barbell and dumbbell (or
kettlebell or sandbag) exercises
for a great cardio workout. See
Gray Hair and Black Iron for
details and for routines.
5. Bodyweight training where you
do medium to high reps and focus
on conditioning. Or -- one of my
personal favorites -- supersetting
two advanced bodyweight exercises
for low to medium reps and doing
five to ten sets of each. Builds
strength, builds muscle and gives
you a great cardio workout all in
one.
6. Death sets, as described in
Dinosaur Training. Those 20 rep
sets of squats and deadlifts will
work your heart and lungs like
you won't believe.
As with anything else, you start
easy and build up gradually and
more progressively to harder
training. Do NOT go out and jump
into full bore cardio training.
(That's especially important for
older trainees and for heavier
trainees.)
Or -- you could go run laps or sign
up for the Thousand Yard Club. But
trust me, that's not nearly as much
fun!
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. You can find the various books
mentioned in this email right here
at Dino Headquarters:
1. Dinosaur Dumbbell Training (currently
at the printer, and out very soon):
http://brookskubik.com/dinosaur_dumbbelltraining.html
2. Gray Hair and Black Iron
http://www.brookskubik.com/grayhair_blackiron.html
3. Strength, Muscle and Power
http://www.brookskubik.com/strength_muscle_power.html
4. Dinosaur Bodyweight Training
http://www.brookskubik.com/dinosaur_bodyweight.html
P.S. 2. Thought for the Day: "The air we breathe
is life itself, and so is the iron we lift."
-- Brooks Kubik
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