More Cardio Training Ideas for Dinosaurs!

Old-school, split-style snatches performed for sets of 3 to 5 reps will get you puffing and panting pretty quickly. For even more cardio benefit, use a lighter weight and do sets of 10 to 15 reps.

Hail to the Dinosaurs!

Over the years, we've received tons of
great ideas from Dinos around the world
about "cardio for iron-heads" - which is
my term for cardio training for those of
us who focus on heavy weight training
but want to do something that gives a
good cardio workout without adversely
affecting our strength training.

Here are some of my favorites over the
years.

I should also note that TONS of you like
to go for a walk with a weighted vest. I
get more feedback and "thumbs up" for
that than anything else. I guess I should
start selling special Dino-style weighted
vests (in approved Dino black).

1. Try 20 Rep Squats and Deadlifts!
I added a set of 20 rep squats and dead-
lifts for my cardio, and I feel super ener-
gized - and my joints feel great.

Jeff Hackett

2. Loaded Carries Do the Trick!

My solution to the cardio issue as an
older Dino has been loaded carries.
Outdoors I will do 1 - 5 lifts, followed
immediately by a 1 minute loaded
carry that tracks the lift I am doing:
sandbag shouldering and carry, sand-
bag zercher squat and zercher carry,
barbell muscle clean or snatch and
overhead carry, or deadlift and
farmers walk.

I take a one-minute timed rest
between sets, and repeat  each
lift and carry 4 - 10 times. I cover
60 to 80 meters on each carry.

I am breathing like a locomotive
at the end.

In six months, I've dropped 5 per-
cent fat while maintaining my
weight of 200 pounds at 6 feet.

Add in a low volume of daily grip,
gut and neck work and I'm good
to go.

Zail Khalsa

3. Hill Walks

Could not agree with you more. I
take two 30-minute walks a day in
my hilly neighborhood. I go faster
up the hills and slow down on the
flats and the decline. My husky
loves it, too.

Peter Yates

4. Try Cycling!

I would add cycling, too. It must be
one of the most under-rated cardio
exercises, not to talk of the potential
of building strong legs. And it's
easy on the lower back.

You also can get a lot of errands
done on a bicycle!

Paul Soumendra

5. The Rowing Machine!

Add rowing on the rowing machine!

Jan Moerman

So there you have it. Five more
ideas for Dino-style cardio training.

For more, see Gray Hair and Black
Iron and Dinosaur Bodyweight
Training:

Gray Hair and Black Iron

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

Dinosaur Bodyweight Training

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

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. My other books and courses are
right here at Dino Headquarters --
along with links to my Kindle e-books
and our PDF books and courses:

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

P.S. 2. Thought for the Day: 

"It's amazing what you can do with
a little bit of regular training and
steady, consistent effort." 

-- 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

The 400 Pound Waltz

Weightlifters are amazingly strong athletes - but how many weightlifters can do a 400 Pound Waltz?

Hail to the Dinosaurs!

Three quick notes, and then we'll talk iron -
as in, the amazing 400 pound waltz!

1. Dino Training in OZY

The popular on-line magazine, OZY, just did
a great review of Dinosaur Training.

Go here to see it - and please help us spread
the word by sharing the article - and by posting
a comment in the comments section after the
article.

https://www.ozy.com/good-sht/this-old-school-workout-program-puts-the-hard-in-hard-core/85137

This is a great opportunity to help bring
Dinosaur Training to folks who would not
otherwise hear about it - so let's make the
most of it!

2. The Dinosaur Files

If you missed any of the recent issues of The
Dinosaur Files strength training newsletter,
go here to grab them:

April issue

http://www.brookskubik.com/dinosaurfiles-april2018.html

March issue

http://www.brookskubik.com/dinosaur-files-march2018pdf.html

Feb issue

http://www.brookskubik.com/dinosaur-files-february2018pdf.html

Oct, Nov, Dec and Jan issues

http://brookskubik.com/dinosaur_files.html

And yes, I'm working away on the May issue!

3. Pruning the Email List!

We need to prune our email list, so I'm going to
be deleting inactive accounts. We have a lot of
accounts going back more than 10 years that
don't appear to be opening and reading the
daily emails - so I have to assume they are
no longer active accounts.

If I make a mistake and delete you - please
go to my website and sign back up.

I'll try to delete only inactive accounts, but
I may make a mistake - so if your emails
stop, sign back up pronto.

4. The 400 Pound Waltz

Here's one I spotted yesterday - in an old
issue of Peary Rader's IronMan magazine.

Have you ever heard of Charles Rigoulet?

He was a French weightlifting champion from
back in the 1920's.

He was pretty good, too.

He won the 82.5 kilo class at the 1924 Olympic
Games.

Between 1923 and 1926 he set 8 official World
Records.

In 1924 he became the first man in history to
clean and jerk 400 pounds - using a special
old-fashioned globe barbell with an extra-
long bar. (I think it was 9 or 10 feet long -
which means it was super springy. Wow -
what a great bar that must have been.)

In 1930 he became the first man to clean
and jerk the famous Apollon Wheels. (The
only other men to ever do so were John
Davis and Norb Schemansky, many years
later.)

After his weightlifting career ended, Rigoulet
became a professional wrestler - and had
some memorable matches with men like
Strangler Lewis, Henri DeGlane and Milo
Steinborn.

He also was a race car driver at Le Mans.

All in all, quite a well-rounded athlete - a
man of many talents.

He also was the World's Strongest Dancer.

That's because he could do a 400 Pound
Waltz.

Picture this.

After World War Two, when he was in his
mid-40's, Rigoulet had a strongman act.

It featured some beautiful chrome-plated
barbells - one of which weighed 400 pounds.

Rigoulet would deadlift the 400 pound bar-
bell - and then perform a waltz with it.

Imagine that - one, two, three - one, two,
three - one, two, three four . . . . with 400
pounds of iron in his hands!

Step, step, turn . . . step, step, turn - with
400 pounds!

That must have been something to see.

Anyhow, if you're looking for a fun new
challenge there it is - the 400 Pound
Waltz.

But don't start with 400 pounds.

Start with a much lighter weight - and
work up from there!

And use a barbell - not a Trap Bar - a
barbell is much safer for this one.

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. If you're getting my emails, I assume
you already have a copy of Dinosaur
Training and Strength, Muscle and
Power.

If not, go here to grab them:

Dinosaur Training: Lost Secrets of
Strength and Development

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

Strength, Muscle and Power

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

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: 

"Set high goals for yourself - and work
relentlessly to achieve them."

-- 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

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