Bundle Up and Do Squats!

Cold weather training calls for lots of layers. Stay warm out there!

Hail to the Dinosaurs!

It's been cold as heck here in Louisville -
and the same is true across much of the
world right now.

And that means it's time to bundle up and
do squats.

Or deadlifts.

Or presses.

Or push-ups and pull-ups.

Or the farmer's walk.

Or go for a nice long walk.

Or whatever.

The important thing is to do something
physical - stay active - keep moving -
and get your blood flowing.

Trudi and I went for a nice walk yesterday.

We wore triple layers on top - and double
socks - and scarves, hats and warm gloves.

It was cold, but the sun was out and it
felt great.

So I decided to set up shop outside and
do some old-fashioned split style snatches
to earn my dinner.

That's the only way I can do overhead
lifting because the basement ceiling is
too low for presses, snatches and clean
and jerks. Not sure who designed the
place, but he obviously wan't a lifter.

Trudi understands. She didn't even try to
talk me out of it.

"Sounds like fun!" she said.

So I re-bundled in double layers of sweats,
and went out and set things up for a nice
little workout.

I miscalculated a bit because the clouds
came out and covered the sun almost
the minute I got started - and then the
wind kicked up - and pretty soon it was
downright chilly.

I would do a lift, and then retreat back
into the garage, blow on my hands, and
then go out and do the next lift.

And as you might imagine, I sure as heck
didn't rest very long between lifts.

I didn't go heavy - that would not have
been wise in cold weather - but I trained -
and I had fun - and that's the important
thing.

Anyhow, wherever you are, bundle up
and get in a good workout. It doesn't
matter what you do - just do it.

It will make all the difference in the world.

Yours in strength,

Brooks Kubik

P.S. We've been getting a lot of orders for
Dinosaur Dumbbell Training and Dinosaur
Bodyweight Training. Those are good choices -
and they'll give you plenty of ideas for fast,
fun and effective workouts in 2018:

Dinosaur Dumbbell Training

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

Dinosaur Bodyweight Training

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

P.S. My other books and courses -
and links to all of my e-books on Kindle
- 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. 2. Thought for the Day:

"First, last and foremost - train!"

- Brooks Kubik

Before You Leave - Check These Out! 

Brooks Kubik's Kindle Books

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

We have over 25 books and courses in the Kindle store - including these little monsters:

 
For even more Kindle books by Brooks Kubik, visit:

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

Cold Weather Training Tips for Dinos!

 

It's been super cold here in Louisville, so I've been training  down in the basement. The odds are good that you're dealing with cold weather, as well - so let's cover some important cold weather training tips.

Hail to the Dinosaurs!


I trained down in the basement last
night. It was way too cold to go outside
to train, which is what I like to do when-
ever I can.

But even in the basement it was cold.

I wore three layers PLUS a hat!

And that was INSIDE.

You can imagine what it would have
been like outside. Frostbite weather.

But many of you probably live where
it's much colder than it is here - and
that makes training a real challenge -
even if you train in a garage or
basement.

So I thought I'd cover some cold weather
training tips.

First of all - do what I did last night. Wear
layers. Layers are your friend.

In other words, bundle up.

Don't worry if you look like the Michelin
Man.

The important thing is to stay warm.

And that brings me to tip no. 2.

It's hard to get warmed up, loose and
limber when it's really cold - so make
adjustments and replace exercises that
require you to be loose and limber with
movements that don't require as much
mobility.

For example, do high pulls instead of
snatches or cleans.

Or do Trap Bar deadlifts and shrugs
instead of high pulls.

Or try back squats instead of pulls.


These movements don't require nearly
as much flexibility and mobility to
perform, so if it's hard to warm-up
and get loose, they work a lot better.

They're also easier to perform when
you're wearing extra layers to stay
warm. Olympic lifting is hard to do
when it's a three layer workout.

And speaking of squats and Trap Bar
deadlifts, here's another cold weather
tip for you.

Try making them your first exercise -
because they help warm you up when
it's arctic cold in your training quarters! 
I also don't try to handle maximum
weights when the weather is really
cold. It's much easier to pull a muscle
or tweak an old injury or sore spot
when it's cold, so why take chances?

You can apply a similar approach to
any type of training program, workouts
or equipment. The idea is to adjust what
you do (and perhaps change the order
of your exercises) based on how cold it
is and how difficult it is to get warmed
up.

For example, you might do something
as simple as including extra warm-up
sets when it's cold.

Or you might start things out with some
cardio training just to get warmed up.

Or you might do sets of five instead of
heavy singles.

Or skip the heavy stuff entirely and do
bodyweight training.

I could give many more examples, but
you get the idea.

Your training program has to be flexible.

Give yourself the freedom to make cold
weather adjustments. It can make all
the difference in the world.

Of course, if you train at a commercial
gym that's the same temperature all
year round, the outside temperature
doesn't matter as much.

But for garage gorillas, it makes a very
big difference. And that goes double for
older Dinos.

What about you?

Do you have any cold weather training
tips to share with your fellow Dinos?

If you do, shoot me an email and let me
know how you deal with three-layer
workouts.

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. The January 2018 issue of The Dinosaur
Files will be coming out very soon - but in the
meantime, if you missed the Oct, Nov and Dec
issues, grab them now:

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

P.S. 2. 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. 3. Thought for the Day: 

"When it's cold, bundle up and do
squats!"

-- 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:

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

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

Winter Workouts in the Basement

 

Whenever possible, I train outside - but due to the unusually cold weather this winter, that's not been possible for the past couple of weeks. So I've been hitting it hard down in the basement - and it's been great fun!

Hail to the Dinosaurs!

My daughter lives in LA. She went to the
beach yesterday, and was kind enough to
send some photos and video so Trudi and
I could see what it was like.

Beautiful beach - beautiful blue sky - bright
sun - crashing waves - sapphire blue water -
golden sunshine - children running on the
sand, chasing the seagulls (who appeared
to love playing the "Just Try to Catch Me!"
game with them.

It was pretty great.

But it's not like that here in Louisville.

And it may not be like that where you live.

It's cold here - bitterly cold - with plenty of
ice and snow.

And it's been like that for the past couple of
weeks.

So I've been training down in the basement.
The outside training area here at Dino Head-
quarters will just have to wait until it's a bit
warmer.

Correction - a lot warmer.

The basement has a very low ceiling, and the
workout area is pretty small. It's just a set of
squat stands on some rubber mats - along
with my barbell, my Trap Bar, a heavy-duty
curling bar sized for Olympic plates, Trudi's
hyperextension bench, and plenty of plates.

And yes, I bought a power rack 10 days ago -
but that's too big for the basement, so I'm
going to set it up outside and use it outdoors -
after things warm up a little.

Anyhow, my workouts have been pretty basic -
but they've been lots of fun.

I've been doing one or two primary exercises in
each workout, along with gut, grip or neck work
to finish things off.

The basic exercises in the program are:

1. Back squats with the Dave Draper Top
Squat

I had been doing front squats for a long time,
but decided to try some back squats for a change
of pace.

2. Trap Bar deadlifts

I've been doing full-range movements. but I may
set up lifting blocks and do some partials, as well.

3. Trap Bar shrugs

These are a great exercise - more people should do
them.

4. Barbell curls

I haven't done curls in years, so these are fun.

5. Close grip floor presses

Another fun movement I haven't done in a very
long time.

6. Bent-over rowing

A third old-favorite - one I have not done for many
years.

7. Snatch grip high pulls

Can't do snatches, so these will have to do.

8. Clean grip high pulls

I could probably do power cleans, but the space
is small, and the pulls work better.

9. Standing press partials

I do these because I can't do a full
range movement due to the low ceiling.

10. Seated presses

I much prefer standing presses, but again,
I have to work around the low ceiling.

Of course, I don't do all of these in one
workout. I usually do one or two primary
exercises plus gut, grip or neck work, and
rotate through them.

When things warm up, I'll go back outside and
hit some overhead stuff - snatches, clean and
press, and clean and jerk - and I'll set up the
rack and and have fun with heavy partials and
some of the exercises from John Wood's Bone
Strength Project.

But for now, I'm having a lot of fun down in the
basement.

Heck, I may even film a workout and send it
out to the daughter - just to show her that we
know how to have fun here in our winter wonder-
land - even if we don't get to go to the beach!

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. Strength, Muscle and Power is a great book
for anyone interested in old-school, no-nonsense
strength training and muscle building - and for
anyone who, like me, trains at home in the back
yard, basement or garage:

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

For details on The Bone Strength Project, grab
issue no. 4 of The Train Hard Bulletin from
John Wood. It lays out the complete program
in detail:

https://www.oldtimestrongman.com/bone-strength-projectPDF.html

P.S. 2. 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. 3. Thought for the Day: 

"Three words: barbell, basement, lifter." 

- 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:

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

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

Last Night's Workout

Barbell, basement, lifter - the good things in life never seem to change.

Hail to the Dinosaurs!

The winter weather has been crazy this year,
and I know that many of you are staying at
home - or working on shoveling out, which
is a full time job for many Dinos in places
where it has snowed.

We haven't had to deal with snow or ice,
but it HAS been bitterly cold here in Louis-
ville.

My last outdoor workout was on Christmas.
Since then, I've been training down in the
basement.

But even in the basement, it's been pretty
darn cold. So I bundle up in double layers,
throw on a fisherman's hat, and stick to
basic, easy to perform movements that
work better when it's hard (or impossible)
to get a good warm-up and stay loose and
limber.

Last night I did back squats, using my Dave
Draper Top Squat device. It's a good exercise
for cold weather training.

I really like this piece of equipment. It's made
to order for older Dinos with tight shoulders
that make it difficult or impossible to hold a
squat bar with a conventional hands on the
bar grip.

Anyhow, I warmed up - as much as I could -
and then did *lots* of squats for the next
hour or so.

I twisted my back in June, and have not been
able to do squats or front squats for about
five months, so I am working back into them
very slowly and conservatively.

Right now, I am viewing the Top Squat work
as more of a rehabilitation program than any-
thing else.

That means light weight and many sets. I do
five reps per set.

Last night I did 20 sets of five reps - which of
course is way more than I would do if I were
using heavy weights on my work sets.

But for the present - in rehab mode - the high
sets work pretty well.

Rehab work means light weight and many reps -
although you can break them into many sets, as
I did last night.

I also super-setted some laundry with my squats.
We have a washer and dryer down in the base-
ment, and they both put out a bit of heat - so I
made sure I had both the washer and the dryer
going for half an hour before I trained - and for
the entire time that I was training.

It didn't help much, but it helped a little - and
that was good.

When it comes to cold weather training, every
little thing that helps keep you warm will help
you have a great workout.

And besides, super-setting squats and laundry
is a good way to keep your wife happy - and
that's always a good thing!

Anyhow, that was last night's workout - nothing
heavy and nothing earth shattering, but all of it
a step on the road toward achieving my strength
and health goals for the coming year.

You're probably doing something very similar -
so if you train today, STAY WARM - and make it
a good one!

Yours in strength,

Brooks Kubik

P.S. If you're snowbound or the mailman can't
get through to you, grab my books and courses
in PDF format with immediate electronic delivery -
or grab my books and courses in the Kindle book-
store.

You can find the links to them right here:

Hard-copy and PDF

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

Kindle

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

P.S. 2. Thought for the Day:

"Bundle up, stay warm, train smart, and make
every workout count."

- 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:

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

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

Cold Weather Training Tips for Dinosaurs!

Hail to the Dinosaurs!

I trained last night, and the gym was hot
as heck.

Everything was hot as heck - because it
was almost 60 degrees outside. Crazy
weather for January!

I had planned to wear a long sleeve shirt
for my training, which is what I usually
wear in the winter - but I started melting
during my warmups, so switched to a
standard issue cotton t-shirt. Good thing
I had the extra shirt in my gym bag.

Compare that to last year. That was before
we sold the house, and I was training out
in the garage - aka The Dino Dungeon.

It was the middle of a cold spell, and the
place was an icebox. It was a real three-
layer workout - meaning, I wore three
layers of sweat clothes to stay warm.

I know many of you are dealing with
cold weather training - so let's talk
about it.

If it's cold where you are, do what I
did a year ago. Bundle up and stay
warm! Layers are your friend.

And that brings me to a cold weather
training tip.

I usually do the following exercises in
the following sequence:

1. Snatches or clean and jerks

2. High pulls

3. Squats or front squats

But when it's unusually cold, I often
reverse the order and start with squats.

Why?

Because it's hard to get warmed up for
snatches and cleans when it's really cold,
and doing the squats first helps assure
that my knees, hips and lower back are
warmed up and ready to go before I
do my snatches or cleans.

And if it's ice-box cold, I sometimes skip
the snatches and cleans entirely, and just
do squats, high pulls and push presses.

These movements don't require nearly
as much flexibility and mobility to
perform, so if it's hard to warm-up
and get loose, they work a lot better.

They're also easier to perform when
you're wearing extra layers to stay
warm. Snatches are hard to do when
it's a three layer workout.

I also don't try to handle maximum
weights when the weather is really
cold. It's much easier to pull a muscle
or tweak an old injury or sore spot
when it's cold, so why take chances?

You can apply a similar approach to
any type of training program, workouts
or equipment. The idea is to adjust what
you do (and perhaps change the order
of your exercises) based on how cold it
is and how difficult it is to get warmed
up.

For example, you might do something
as simple as including extra warm-up
sets when it's cold.

Or you might start things out with some
cardio training just to get warmed up.

Or you might do sets of five instead of
heavy singles.

Or skip the heavy stuff entirely and do
bodyweight training.

I could give many more examples, but
you get the idea.

Your training program has to be flexible.

Give yourself the freedom to make cold
weather adjustments. It can make all
the difference in the world.

Of course, if you train at a commercial
gym that's the same temperature all
year round, the outside temperature
doesn't matter as much.

But for garage gorillas, it makes a very
big difference. And that goes double for
older Dinos.

What about you?

Do you have any cold weather training
tips to share with your fellow Dinos?

If you do, shoot me an email and let me
know how you deal with three-layer
workouts.

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. Have you seen the Nov - Dec issue of
The Dinosaur Files strength training journal?
Go here to grab it in PDF format:

http://www.brookskubik.com/dinosaurfiles_novemberdecember2016.html

We also release the little monster in a
Kindle edition. We're working to get that
finished and released as soon as possible.
I'll send a link when it's ready.

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: "When it's
cold, bundle up and do squats!"
-- Brooks Kubik

***********************************************************************************

Cold Weather training Tips for Dinosaurs!

Hail to the Dinosaurs!

It's a cold day here at Dino Headquarters.
Winter is here, and it's here for real. Last
night was a three layer workout in the
garage -- meaning I wore three layers
of sweat clothes to stay warm.

If it's cold where you are, do the same.
Bundle up and stay warm!

And that brings me to a cold weather
training tip.

I usually do the following exercises in
the following sequence:

1. Snatches or clean and jerks

2. High pulls

3. Squats or front squats

But when it's unusually cold, I often reverse
the order and start with squats.

Why?

Because it's hard to get warmed up for
snatches and cleans when it's really cold,
and doing the squats first helps assure
that my knees, hips and lower back are
warmed up and ready to go before I
do my snatches or cleans.

And if it's ice-box cold, I sometimes skip
the snatches and cleans entirely, and just
do squats, high pulls and push presses.
These movements don't require nearly
as much flexibility and mobility to
perform, so if it's hard to warm-up
and get loose, they work a lot better.

They're also easier to perform when
you're wearing extra layers to stay
warm. Snatches are hard to do when
it's a three layer workout.

I also don't try to handle maximum
weights when the weather is really
cold. It's much easier to pull a muscle
or tweak an old injury or sore spot
when it's cold, so why take chances?

You can apply a similar approach to
any type of training program, workouts
or equipment. The idea is to adjust what
you do (and perhaps change the order
of your exercises) based on how cold it
is and how difficult it is to get warmed
up.

For example, you might do something
as simple as including extra warm-up
sets when it's cold.

Or you might start things out with some
cardio training just to get warmed up.

Or you might do sets of five instead of
heavy singles.

Or skip the heavy stuff entirely and do
bodyweight training.

I could give many more examples, but
you get the idea.

Your training program has to be flexible.
Give yourself the freedom to make cold
weather adjustments. It can make all
the difference in the world.

Of course, if you train at a commercial
gym that's the same temperature all
year round, the outside temperature
doesn't matter as much.

But for garage gorillas, it makes a very
big difference. And that goes double for
older Dinos.

What about you?

Do you have any cold weather training
tips to share with your fellow Dinos?

If you do, shoot me an email and let me
know how you deal with three-layer
workouts.

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. Have you seen the December and
January issues of the new monthly Dinosaur
Files? Go here to grab them:

January

http://www.brookskubik.com/dinosaurfiles_januaryr2016.html

December

http://www.brookskubik.com/dinosaurfiles_december2015.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: "When the weather
is cold, bundle up and do squats!" -- Brooks
Kubik

***********************************************************************************

Bundle Up and Do Squats!

Hail to the Dinosaurs!

Two quick notes, and then we'll talk
training.

1. Sweatshirts and Hoodies.

We only have 10 left. Here's the list:

Gray Hair and Black Iron sweatshirts

2 in size L

1 in size 3XL

Dinosaur Training hoodies

1 L gray hoodie

1 L blue hoodie

2 M blue hoodies

3 S black hoodies (hint - these may be
too small for you, but they'd make a
great Christmas gift for someone)

Shoot me an email right away if you
want to order one. It's first come, first
served.

2. The New Course for Older Dinos.

Is a huge hit. Go here to order the little
monster -- and remember, it comes to
you by email, so download the link to
save and read the course:

http://www.brookskubik.com/minicourse_01.html

And please shoot me an email and let
me know how you like the course --
and how the PDF delivery works for
you.

3. Bundle Up and Do Squats!

It's officially winter now.

I know that because it was cold as heck
out in the garage last night, and I was
wearing double sweats to stay warm
during my workout. In fact, I started
out with three top layers -- but took
one layer off after I got warmed up.

So I thought I'd share some cold weather
training tips for Dinos. These apply to all
of you who train in a garage or anywhere
else where it gets cold in the winter.

1. Wear layers. They keep you warmer,
and allow you to take off the top layer
if you get too hot during your workout.

2. Wear a hat. A simple fisherman's hat
(like the kind Sylvester Stallone wears in
the "Rocky" films) will make a huge
difference.

a. A ski-band is also good.

b. Black is a good color for a hat or a
ski-band, and that's the only fashion
advice I'm ever going to give you.

3. Keep your ankles warm. If you wear
low cut shoes and sweats, wear high socks
to cover the gap between your sweats and
your shoes.

4. Some trainees like to wear gloves in cold
weather. I don't, because I want my grip to
be as secure as possible. This is one of those
"you decide" things.

5. A small heater to help keep your hands
warm is a great addition to a garage gym.

6. Do some warm-ups inside the house to
help get warm and loose before going into
the garage.

7. Do more warm-ups once you get to the
garage.

a. Good, thorough warm-ups are critical to
avoid pulled muscles or other problems when
it's cold.

8. Start light and work up in weight slowly
and gradually. Don't just run out and jump
into a heavy set.

9. If you use any kind of rubber cables, bring
them inside when you're not training. If you
leave them outside, they may snap and break
when you use them.

10. Stay hydrated. Drink plenty of water
during your workout. If you want to drink
hot tea, that's fine, too.

11. Basic strength exercises like squats, deadlifts,
presses, bench presses, rowing and pull-ups are
easier to do when it's cold than exercises that
involve skill or speed, such as snatches or cleans.

a. You can do snatches, cleans and similar
movements, but it takes extra warm-up time.

b. I did squat cleans and split jerks last night,
and it worked fine, but it took LOTS of warm-up
time. I may try doing front squats first the next
time I train, to help get loose and warm for
my OL training. (See tip no. 12).

12. You may find that starting the workout
with squats or a similar movement is the best
way to get warmed up for the rest of the
program. hence, the title: "Bundle Up and
Do Squats!"

All of the above points apply double for older
trainees.

One final note -- if it's really cold and you just
can't get warm enough to do justice to the
workout, then make it a light one and come
back and hit it heavier another time.

So there you have it -- 12 training tips for
cold weather training. I hope they help!

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. The Dinosaur Strength Training Archive
collects my lost articles from the original
Dinosaur Files back in 1997 -- along with
a brand new article on power rack training,
featuring a brand new power rack workout
for BIG gains in strength and muscle mass:

Hard copy

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

Kindle e-book

http://www.brookskubik.com/dinosaurtrainingarchive_kindle01.html

P.S. 2. My other books and courses -- and
my Dinosaur Training DVD's -- and links to
all of my e-books on Kindle -- are right
here:

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

P.S. 3. Thought for the day: "Stay warm, and
keep on training!" -- Brooks Kubik

***********************************************************************************

Bundle Up and Do Squats!

Hail to the Dinosaurs!

If you live in the USA or Canada,
then you're probably facing some
serious winter weather right now.

We're in the middle of a major
arctic blast, and it's C-O-L-D
outside.

Heck, it's cold inside.

I'm still training out in the
garage, but I've changed things
around a bit due to the cold.

Instead of snatches and clean and
jerks, I'm doing squats and high
pulls. Squats are full back squats
in one workout, donkey to grass style,
and front squats, same style, in the
next squat session. High pulls are
snatch grip in one workout and clean
grip in the next.

Why the change?

Because it's COLD -- and that means
it's hard to get warmed up and loose
and ready to do the full lifts.

And doing full lifts in an ice-box is
just inviting injury.

So this week and next, I'm doing basic
strength exercises that don't require
as much flexibility and mobility.

The workouts go pretty fast. I start
light, add weight to the bar on each
set, work up to a heavy weight and do
5 x 3 with it.

It's called "making adjustments" -- and
it's something that many of you are doing
and will continue to do until until we
get past the current cold spell.

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. Here are three books chock full of
great workouts for cellar-dwellers and
garage gorillas:

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

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

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

P.S. 2. Dino sweatshirts and hoodies are
made to order for cold weather training:

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

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

P.S. 3. Thought for the Day: "When it's cold,
bundle up and do squats. When it's real cold,
do more squats." -- Brooks Kubik 

Winter Training, Dino Style!

Hail to the Dinosaurs!

It's been cold down here at Dino Headquarters.

The garage has been an ice box.

I've been wearing double sweats for my workouts.

Cranking the heater up to triple full blast.

The bar's been a slab of ice.

It's taken an extra 30 minutes to warm up.

And I've been loving every minute of it.

Winter workouts are great.

You dress in layers -- wear a hat -- and do
plenty of extra warmups.

You bring a thermos of hot tea out to the
garage.

You start light, do plenty of warm-ups, and
gradually start to add weight to the bar.

At first, you think you're crazy for even
giving it a try.

Then you think it's taking a long time to
get into it.

Then you think, "Wow, how did it get so hot in
here?'

And at that point, you're too busy squatting,
pushing and pulling to think about anything.

So you just go into auto pilot -- and you
LIFT -- and you have a great workout.

Too cold to train?

Not hardly!

Yours in strength,

Brooks Kubik

P.S. Here's how to get it done:

a. For maximum strength, muscle and power:

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

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

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

b. For older trainees:

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

c. For old-school bodyweight workouts:

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

d. For old-school dumbbell training:

http://brookskubik.com/dinosaur_dumbbelltraining.html

e. For building big, strong and powerful arms:

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

f. For pressing power and shoulder development:

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

P.S. 2  Thought for the Day: "There's something about
training out in the garage in the wintertime. Not sure
what it is -- but it's something special."
-- Brooks Kubik

How to Train in an Ice-Box!

Hail to the Dinosaurs!

It was cold all day yesterday, and the
garage was an ice-box when I went out
to train.

I cranked up the small space heater,
but it was like dropping a single match
into a snow drift -- or pouring a cup of
water into the ocean. Not much effect.

But things were fine. I was wearing heavy
sweats (double sweats on top), and I even
had my old black knitted hat on. First time
this year that I had to break out the hat.

I started slow and easy, got warmed up and
loose, and started lifting.

And despite the cold, and the late hour,
I had a great workout.

Trudi often asks why I don't join a gym in
the wintertime.

Well, there are lots of reasons.

For one thing, It's hard to find a gym that
would let me do Olympic lifting.

For another, gyms are loud and noisy. I like
to concentrate when I train -- to focus on
what I'm doing. That works better in the
garage.

But most importantly, cold weather training
adds to the fun.

It's a challenge.

"Hey, it's cold! Are you gonna come out and
lift -- or are you gonna stay inside, stay
warm and watch the idiot box?"

That's what the garage says when it gets cold.

I know. I can hear it when I'm fumbling
around, looking for that second sweatshirt --
or those extra thick, extra warm workout socks.

Winter is here. Make the most of 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. You'll find tons of great tips -- and
great workouts -- for home gym training in
my books and courses:

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

P.S. 2. Remember -- if you want me to
autograph a book or course for you, just ask!
There's no charge for an autograph!

P.S. 3. Thought for the Day: "Dress warm, wear
layers, warm up and lift smart -- and have fun!"
-- Brooks Kubik

The Magic of Lifting

Hail to the Dinosaurs!

Cold, wet, rainy.

Gray.

Gloomy.

Typical November weather.

Herman Melville said it best -- in the very first
paragraph of Moby-Dick:

"Whenever I find myself growing grim about the mouth;
whenever it is a damp, drizzly November in my soul . .."

Melville's solution was to go to the sea -- to go off on
a whaling voyage around the world.

Mine is to go out to the garage and train.

And that's what i did.

Yes, it was cold.

Big deal. I wore double sweats.

Yes, it was wet.

Big deal. I wore a windbreaker out to the garage and went
out in tennis shoes -- and then changed into my lifting
shoes once I was in the a garage.

Yes, it was dark and black and gloomy.

Big deal. A single electric light-bulb overhead was all the
light I needed.

The bar certainly didn't mind the dark, the rain, or the cold.

It lay on the platform and waited for the fun to begin.

So did the plates.

They lay against the wall (they take up nearly an entire wall)
and waited for action.

An hour later, I had a new age 54 PR in the squat clean and jerk.

It was still dark, still wet, and still gloomy -- but it didn't
matter.

That damp, drizzly November in my soul was gone.

And that, my friend, is the magic of lifting.

I experienced it last night. And I hope you experienced it as
well. If you didn't, I hope you experience it very soon.

Everyone needs magic in their life. And you can't beat the magic
of lifting.

As always, thanks for lifting and have a great day. If you train
today, make it a good one -- and a magic one.

Yours in strength,

Brooks Kubik

P.S. We're moving into the Holiday Season, and we're working hard
to get every order out the door as fast as possible. You can help us
by ordering early -- so go ahead and grab a book, a course, a DVD or
a subscription to the world-famous Dinosaur Files newsletter -- and
let us send you a little piece of magic:

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

P.S. 2. Thought for the day: "Instead of saying 'Shut up and train!',
he should have said, 'I can't hear you -- I'm training.'" -- Brooks
Kubik

More Outdoor, Cold Weather Training Tips for Dinos!

Hail to the Dinosaurs!

The other day I gave you some tips on outdoor
training in cold weather. In response, I rec'd
some great feedback from several Dinos, and
thought you would want to see them:

"I train in an unheated garage. Sometimes, if
it is really cold, I use a dumbbell only routine
inside the house. I like a routine of DB press,
curl, and row. Hit some abs and the stationary
bicycle and it's done."

-- Phil Pryor

"In Arkansas, our winters are fairly brief
although they can be wet with a lot of wind.
I create a workout area within the carport by
leaving the Bronco on the west and backing the
f-150 out. I typically workout after work, so
it's under the lights."

-- David Bacon

"I train outside 2x per week all year round.
The only time I go into the garage to train
is if the wind chill is below zero (that is
nothing to play around with), but if it is 0
or higher I am outside lifting.

I find warming up with light weights works
great outside. I will layer, and once I feel
the sweat coming on I strip down to my training
clothes. This keeps me from becoming too wet with
sweat, and helps to keep me warm between sets.

Modify the outside exercises. Last thing you
want to do is to walk outside with a plan in
mind and find you can't do half of it because
it's snowing. I have a winter routine for snow,
and another winter routine for sun.

Instead of the traditional set/rep workouts I
will use timed sets. Example -- 10 minutes max
reps log press at 180 pounds. I will generally
do a few reps and then rest briefly and get
right back to it. This way, I never cool down.

Another good one is to do a stacking relay with
odd objects of different weights and sizes. This
way, you alternate between something hard and
heavy, and something lighter and easier. Your
rest period is when you handle the lighter
object, so you never stop until the drill is
over.

Once you finish, go right in and hit a
bodyweight routine. Your body is still working
hard to heat itself, so you will start sweating
big time because the external body temperature
will over-compensate for being cold outside."

--Dustin Winnekens

Thanks for the feedback -- those are good tips!

If anyone has additional tips for cold weather
training, send them in!

Yours in strength,

Brooks Kubik

P.S. As Dustin noted, bodyweight programs work
well in the winter -- and here's your number
one resource for super-effective bodyweight
training:

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

Outdoor Training Tips for Dinos!

Hail to the Dinosaurs!

Let's start the week by taking a look at the
Dinosaur mail bag -- and answering some questions
from readers. I'll begin with one from a reader
in the UK:

Q. I train outdoors. How can I keep on training
in the winter?

A. It's not the ideal situation, but you can do
it. Reg Park trained outside in his parents'
backyard when he got started, and it worked
pretty well for him!

Park kept his weights outside -- and covered
them with a tarp to keep them dry. (Presumably,
he had a tarp underneath, as well, or else kept
his weights on a wooden platform. You wouldn't
want them lying on the ground.)

Park wore multiple layers (sweatsuits) to stay
warm. Remember to wear a hat!

Wear gloves or mittens in-between sets.

If it's really cold, be very careful touching
a cold bar with bare hands. Gloves would be a
good idea. And consider using a heater to warm
the bar before you train -- or keep the bar
inside and take it out only when you train.

Train fast -- don't rest so long between sets
that you cool off.

Don't try fancy stuff like Olympic lifting if
your standing on a wet or slippery surface.

Ditto for exercises that require extreme
stretching or flexibility. It's very hard
to get loose and limber when it's cold.

You may find that rubbing some sort of heat
balm into your back and shoulders is a good
idea.

Tommy Kono knee bands would be a VERY GOOD
idea.

Don't go crazy with heavy weights and limit
efforts. Keep something in reserve. Training
outside in the winter is more than enough
of a challenge. And remember, it's much easier
to pull a muscle if you're cold -- so train
very, very intelligently.

Low to medium reps may work better than high
reps. It's harder to breathe when the air is
cold.

Train during the day when the sun is out if
you can.

Some people like to drink hot tea when they
train outside. I prefer water, but not COLD
water.

And here's an idea -- you can build a very
strong, very sturdy greenhouse out of conduit
pipe that you bend into a semi-circle -- and
then cover with heavy (clear) plastic. I have
one in the backyard, and it's big enough to
stand in and walk around in. And if I wanted
to use it for training, it would be big enough
for that, as well. If that sounds interesting,
google for "hoop houses" and "homemade green
houses" and see what you can find.

Even a simple windbreak would make a difference
if you get a lot of cold wind from one particular
direction.

Another idea -- get into bodyweight training
and do your bodyweight work indoors. At the least,
give yourself the option of doing that if it
is seriously cold, snowing or raining.

A final point -- be sure to get outside and get
used to being outside in the cold. walk a couple
of miles every day. if you stay in the house and
just go out to train, it will be much tougher than
if you are used to being outdoors.

I'm sure other readers have additional ideas -- if
you do, send them on it!

As always, thanks for reading and have a great day.
If you train today (indoors or outdoors), make it
a good one!

Yours in strength,

Brooks Kubik

P.S. As I noted, bodyweight training is a great way
to train in the winter. For the best in bodyweight
training, grab a copy of Dinosaur Bodyweight Training:

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

P.S. 2. My other books and courses -- and DVD's -- and
the world famous Dinosaur Files newsletter -- are right
here:

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

P.S. 3. Thought for the day: "Nothing stops a Dinosaur."