Watch this video to get some good ideas for dynamic training. Do I recommend dynamic training? Do I think that it works? The answer is yes to both. Of course this type of training, to me, is only part of the puzzle. Let's not get carried away with things here.
Let me tell you why. So many athletes and coaches get crazy about training fast, to be fast. If your genetic reation time is good, you can be as weak as a newborn baby, but still be somewhat quick. You can run ladder patterns with a coach screaming at you to have your feet quickly moving, and be as slow as the day is long. Believe me, I've seen both scenarios. Email me and I will give you in-depth observations, if you want.
Here is the actual fact. Power is the rate at which work is done, or work/time.
Work is the product of force, and the distance moved.
Therefore, Power is Force x Distance/Time, OR Force x Velocity
Although Velocity is a big part of it, another huge part of it is Force. It has to be!!!!!!!
The stronger you get, the more powerful you will become, because you will be able to put more force on an object. Strict, disciplined, slow tempo work must take place to increase power, along with some dynamic band training.
I used to silence many advocates of ONLY band training very politely like this:
"If we have to pick up 400 pounds and walk 50 feet with it, who will have the most powerful walking stride"? They would look at me as if I were crazy. (These were the guys who were too soft to pick up 200 pounds as grown men. They were the ones who would always talk about being a (whatever) player, and not needing to deadlift). It would be a staredown for 20 seconds or so, then they would bow their heads and walk away.
I believe there is a place for dynamic training, and I did include a full day of it with my athletes. But only 1 day out of 10, would be dynamic. The downward forces are extreme, and you must be careful, and be strong enough to properly handle the bands.
I do find the bands so much more productive than dumbbells or barbells. Watch the video, and I will give you some ideas and information. You may want to go one dynamic day with only bands, and one strength training day with chains, and that deadly deadlift. Any questions, email me.
Sunday, 29 January 2012
Differences Between Deadlifts. Try Them Both.
Watch the video, and you will see that although these movements are somewhat similar, they are very different. Because of the more concentrated feel of the stiff-legged deadlift, I will always do this exercise on the back end of a leg curl movement. I feel that it is enough of a multi-joint movement to follow my concept of single joint/multi-joint supersets.
Because of the weight that can be lifted with the regular deadlift, as I said in the video, it will be hard to figure out where to put it in your workout. Every muscle will be affected. I never use it in a superset combo. This is only me, and if you choose to superset it, you could go any one of these single joint movements into the deadlift...Leg Curl, Leg Extension, Calf Raise, Shrug (Bent Over or Upright), Straight Arm Pulldown, Back Extension, or even an Arm Curl.
Drawback is, you will already be pre-exhausted, and therefore not get the benefit of truly challenging yourself with an exercise that will allow you to use heavier weights, and tax your whole body. But, alot of times that is what people want to do, and that is OK. But if you want the greatest challenge, watch the video, and adhere to the format that I have suggested.
As I always said in my gym, "If you're soft, don't bother".
I am noticing alot more athletes following me. You want the best in-season, anaerobic/aerobic/strength training workout that I can suggest?
Get some chains, get a bar, and get between 150-400 pounds of free weight.
Check out my chain flye/push video. Do 3 combos to failure, rest 1:45-2:00 mins between sets.
Get those deadlifts going in the format that I have suggested, using 60%-80% of 1RM. This will have to be determined, and don't let your hockey players sandbag it. Trust me, they will.
If they haven't puked, now get the chain pull-ups going. Check out my demos, taking 2:00-2:30 between sets. Perform 3 sets.
This may be tough in-season, but if you have a weekend loaded schedule, you may be able to swing it on Mondays. This should only take about 45 mins. Make sure recovery time is there.
Because of the weight that can be lifted with the regular deadlift, as I said in the video, it will be hard to figure out where to put it in your workout. Every muscle will be affected. I never use it in a superset combo. This is only me, and if you choose to superset it, you could go any one of these single joint movements into the deadlift...Leg Curl, Leg Extension, Calf Raise, Shrug (Bent Over or Upright), Straight Arm Pulldown, Back Extension, or even an Arm Curl.
Drawback is, you will already be pre-exhausted, and therefore not get the benefit of truly challenging yourself with an exercise that will allow you to use heavier weights, and tax your whole body. But, alot of times that is what people want to do, and that is OK. But if you want the greatest challenge, watch the video, and adhere to the format that I have suggested.
As I always said in my gym, "If you're soft, don't bother".
I am noticing alot more athletes following me. You want the best in-season, anaerobic/aerobic/strength training workout that I can suggest?
Get some chains, get a bar, and get between 150-400 pounds of free weight.
Check out my chain flye/push video. Do 3 combos to failure, rest 1:45-2:00 mins between sets.
Get those deadlifts going in the format that I have suggested, using 60%-80% of 1RM. This will have to be determined, and don't let your hockey players sandbag it. Trust me, they will.
If they haven't puked, now get the chain pull-ups going. Check out my demos, taking 2:00-2:30 between sets. Perform 3 sets.
This may be tough in-season, but if you have a weekend loaded schedule, you may be able to swing it on Mondays. This should only take about 45 mins. Make sure recovery time is there.
Way to Go Girls - Good Luck in London!
Don't know who else was watching on Friday night, but I for one enjoyed seeing Canada's women's soccer team win over Mexico to qualify for the 2012 Olympics. Way to Go!
Great to see sport as it should be - a post game interview carried out with genuine enthusiasm.
And though they don't need to win tonight, nor does the USA whom they'll be playing, I wish them a good game. I'll definitely be watching!
Great to see sport as it should be - a post game interview carried out with genuine enthusiasm.
And though they don't need to win tonight, nor does the USA whom they'll be playing, I wish them a good game. I'll definitely be watching!
Saturday, 21 January 2012
Dreaded 5-Way Upper Body On Chains. Done In 20 Minutes!!!
Hi folks. My apologies. The computer has been down for over a week, and I have been inactive. I'm alive, well, and now back.
I like throwing some different stuff at you the odd time. I'm trying to progress things somewhat systematically, however, I just have to wander from time to time. Watch this video to see what I mean.
My blog is called Innovative Workouts for a reason. It is not called 'soft workouts'. I have mentioned many times before that everything, including chains, bands, slider boards, dumbbells, barbells, and machines have to ideally be included somehow, to get the most complete feel possible. My killer 20 minute leg routine that you have watched, does include chains, bands, and either machine, barbell, or dumbbell for the third stage. Very complete.
This quick, harsh, upper body circuit doesn't use different apparatus, but every now and again, I do it. I HATE IT. But I love it.
Why do I love it? It takes me 15 seconds to set up, about 20 minutes to complete, I roll out of one thing to another, and I stay in the exact same 40ish square feet the whole time.
Why do I hate it? Anaerobically intense, sore for 4 or 5 days afterwards, and brings about a lot of stress because I know what I'm in for.
But that's me.
And this is about you. If you are beginning, or are not at an advanced level, DO NOT BE INTIMIDATED. The beauty is, that with different body positioning, you can make it as basic and forgiving as you want. But please be careful. When I had my facility, it didn't matter how many times people were warned, there were always back and core cave- ins. Remember how and where you are positioned, and as you get stronger, progress by changing your body position to make it harder.
And if you think you're too tough or strong for this, think again. I used to love the expression of embarrassment on the big guys' faces when they would try a chain flye, or especially the chain triceps movement after watching me demo it to some interested member. They would, of course, go to the most difficult positions. Half way down when doing flyes, they would lose it for a lack of strength, and would nearly face plant. Triceps were even funnier. You could almost hear their erector spinae popping. Because they would not give these exercises any respect at all, they would really get hurt. But they couldn't show it or say anything. Back to the bench press they would go. Because that's how their muscle books or strength training coaches said that they would get strong. (Yes, hopefully my sarcasim is understood here, it was so frustrating for me, because that is the way it usually unfolded.)
My happiest time with chain training at my gym, was when I taught one old dog a new trick. Yes, you could set your watch by it. D.R. (408 bench press) would walk into the gym, look at me with a horrified look on his face, stall in the changeroom for an extra 15 minutes or so, and then walk over to the chains. Ah yes, it was chain flye day. Within 15 or 20 minutes, he would run past everyone, and then we would hear awful sounds coming from the washroom. Like someone was choking a cat.
Now that is taking yourself out of your comfort zone. But the 408 pound bench press smile was all worth it, eh D.R.?
Watch this video. Lots more coming.
I like throwing some different stuff at you the odd time. I'm trying to progress things somewhat systematically, however, I just have to wander from time to time. Watch this video to see what I mean.
My blog is called Innovative Workouts for a reason. It is not called 'soft workouts'. I have mentioned many times before that everything, including chains, bands, slider boards, dumbbells, barbells, and machines have to ideally be included somehow, to get the most complete feel possible. My killer 20 minute leg routine that you have watched, does include chains, bands, and either machine, barbell, or dumbbell for the third stage. Very complete.
This quick, harsh, upper body circuit doesn't use different apparatus, but every now and again, I do it. I HATE IT. But I love it.
Why do I love it? It takes me 15 seconds to set up, about 20 minutes to complete, I roll out of one thing to another, and I stay in the exact same 40ish square feet the whole time.
Why do I hate it? Anaerobically intense, sore for 4 or 5 days afterwards, and brings about a lot of stress because I know what I'm in for.
But that's me.
And this is about you. If you are beginning, or are not at an advanced level, DO NOT BE INTIMIDATED. The beauty is, that with different body positioning, you can make it as basic and forgiving as you want. But please be careful. When I had my facility, it didn't matter how many times people were warned, there were always back and core cave- ins. Remember how and where you are positioned, and as you get stronger, progress by changing your body position to make it harder.
And if you think you're too tough or strong for this, think again. I used to love the expression of embarrassment on the big guys' faces when they would try a chain flye, or especially the chain triceps movement after watching me demo it to some interested member. They would, of course, go to the most difficult positions. Half way down when doing flyes, they would lose it for a lack of strength, and would nearly face plant. Triceps were even funnier. You could almost hear their erector spinae popping. Because they would not give these exercises any respect at all, they would really get hurt. But they couldn't show it or say anything. Back to the bench press they would go. Because that's how their muscle books or strength training coaches said that they would get strong. (Yes, hopefully my sarcasim is understood here, it was so frustrating for me, because that is the way it usually unfolded.)
My happiest time with chain training at my gym, was when I taught one old dog a new trick. Yes, you could set your watch by it. D.R. (408 bench press) would walk into the gym, look at me with a horrified look on his face, stall in the changeroom for an extra 15 minutes or so, and then walk over to the chains. Ah yes, it was chain flye day. Within 15 or 20 minutes, he would run past everyone, and then we would hear awful sounds coming from the washroom. Like someone was choking a cat.
Now that is taking yourself out of your comfort zone. But the 408 pound bench press smile was all worth it, eh D.R.?
Watch this video. Lots more coming.
Back Supersets - Chains, Bands, Bar, and Dumbbells
I have put together a few suggestions of back supersets. The possibilities are endless. The thing to remember here when you watch the video, is that it's meant to suggest a concept. I have given you a variety of ideas, but only ideas. The apparatus that you choose is completely up to you. I myself, will go through these exact supersets. However, the equipment used will vary from workout to workout. Sure, I do have my favourites, but for the most part, I rarely do the exact same thing twice.
A shrug can be done with a dumbbell, barbell, or my retro-fitted calf machine.
A straight arm pullover/pulldown can be done with a dumbbell, band, or using a bar. Added to that, if you use a dumbbell or bar, you can use a bosu or a bench for your support.
Oh, did I mention that you can do single arm movements for most of these supersets? See what I mean?
Watch the video, and see if you can get some ideas. I'm suggesting that you go single joint into double joint, and with the exception of two (2) exercises, ALWAYS try your hardest and go to failure. (Remembering failure comes in 45-75 seconds).
Which two exercises don't I recommend going to failure on? Deadlifts and Squats.
YES. THAT'S RIGHT. I will address that another time.
A shrug can be done with a dumbbell, barbell, or my retro-fitted calf machine.
A straight arm pullover/pulldown can be done with a dumbbell, band, or using a bar. Added to that, if you use a dumbbell or bar, you can use a bosu or a bench for your support.
Oh, did I mention that you can do single arm movements for most of these supersets? See what I mean?
Watch the video, and see if you can get some ideas. I'm suggesting that you go single joint into double joint, and with the exception of two (2) exercises, ALWAYS try your hardest and go to failure. (Remembering failure comes in 45-75 seconds).
Which two exercises don't I recommend going to failure on? Deadlifts and Squats.
YES. THAT'S RIGHT. I will address that another time.
Wednesday, 11 January 2012
More Results Of Innovative Training
Just finished up with one of my students. We were both very pleased as he is getting stronger, and the movements are becoming cleaner. He has the ability to hold his body tight on his upper body chain work, and alot of unstable lower body band and chain work also.
Without even doing deadlifts or dumbbell presses, his poundages have increased dramatically in 6 months. (Yes, to all you skeptics out there, he is a beginner, and therefore will experience huge gains early in his journey.)
But, my point is, you don't have to do 10 sets of bench press, 3 times a week to increase your bench press. This will only overtrain you, bore you, and take you backwards. The same with the deadlift and squat. As your whole body gets stronger, you will become more efficient at whatever it is you are trying to do.
What does this mean? By working with chains, bands, and bodyweight, his whole body has now become stronger. He doesn't cave in on the upward surge. He has gotten his poundages up, without even trying. Of course, there is lots of bar, machine and dumbbell work in his workouts, but probably 70% of what he does, is not the stereotypical workout exercises.
On one of my early posts, I mentioned a person at my gym who was nearly 50, who completely drug-free, gained about 40 pounds on the bench press. I was there, and spotted him for his 408 lb. bench. It was perfect. I always knew the human body works as a whole, for the most part, but saw it with my own eyes that night. By taking a different approach, you will increase performance. Whether it's stability on the ice, a better bench, squat, or deadlift.
Of course, if you are not being thrown around anymore by your bands, chains, and dumbbells, your hips probably won't cave in on your fairway drive. If a longer, tighter golf game is your goal, keep working innovatively. Results will occur.
Without even doing deadlifts or dumbbell presses, his poundages have increased dramatically in 6 months. (Yes, to all you skeptics out there, he is a beginner, and therefore will experience huge gains early in his journey.)
But, my point is, you don't have to do 10 sets of bench press, 3 times a week to increase your bench press. This will only overtrain you, bore you, and take you backwards. The same with the deadlift and squat. As your whole body gets stronger, you will become more efficient at whatever it is you are trying to do.
What does this mean? By working with chains, bands, and bodyweight, his whole body has now become stronger. He doesn't cave in on the upward surge. He has gotten his poundages up, without even trying. Of course, there is lots of bar, machine and dumbbell work in his workouts, but probably 70% of what he does, is not the stereotypical workout exercises.
On one of my early posts, I mentioned a person at my gym who was nearly 50, who completely drug-free, gained about 40 pounds on the bench press. I was there, and spotted him for his 408 lb. bench. It was perfect. I always knew the human body works as a whole, for the most part, but saw it with my own eyes that night. By taking a different approach, you will increase performance. Whether it's stability on the ice, a better bench, squat, or deadlift.
Of course, if you are not being thrown around anymore by your bands, chains, and dumbbells, your hips probably won't cave in on your fairway drive. If a longer, tighter golf game is your goal, keep working innovatively. Results will occur.
Sunday, 8 January 2012
Extra Back Exercises
Here's a few exercises that I didn't show you on the video. Take a look at these pictures and within the next few days, my next video will show you how to put these together in some of my favourite supersets.
Pulldowns can be done by pulling down in front or behind the neck with a band. Knowing how strong you are and how much tension you need, if something you'll have to figure out for yourself. Remember to hit muscular failure in 45-70 seconds.
Pull-ups (below): if you can get/have a long bar, this might be a nice variation on the chain pull-ups that were shown on the video.
Rear Deltoids: are a main part of this exercise, however I'm showing this as a back movement because it involves of the mid-trapezius and rhomboid muscles. It's a great tie-in with your rear delts. Notice the flat back. Make sure you're getting as full a range as you can. Bury your ego, this is a tough movement requiring very little weight if done properly.
Back Extensions: This single joint movement is great for the erector spinae muscle group. It's difficult to do without a proper bench designed for this exercise, but you'll see below that you need a little ingenuity to find a way to do it in your home gym.
Deadlifts: I saved the most complex and best movement for last. Although I'm categorizing it as a back exercise, this is actually a whole body movement. Every muscle in your body has to work. As much as I love this movement, and do them regularly, I really have difficulties sometimes about where to place them in my exercise plan. Some would say it's more of a leg movement. You be the judge and see where you want to fit them into your routine.
Watch for my next video. I will give you lots of suggestions on how to put these together in combination form.
Pulldowns can be done by pulling down in front or behind the neck with a band. Knowing how strong you are and how much tension you need, if something you'll have to figure out for yourself. Remember to hit muscular failure in 45-70 seconds.
Pull-ups (below): if you can get/have a long bar, this might be a nice variation on the chain pull-ups that were shown on the video.
If bodyweight pull-ups are too easy, you can easily make them tougher by putting a band over your chest:
Rear Deltoids: are a main part of this exercise, however I'm showing this as a back movement because it involves of the mid-trapezius and rhomboid muscles. It's a great tie-in with your rear delts. Notice the flat back. Make sure you're getting as full a range as you can. Bury your ego, this is a tough movement requiring very little weight if done properly.
Back Extensions: This single joint movement is great for the erector spinae muscle group. It's difficult to do without a proper bench designed for this exercise, but you'll see below that you need a little ingenuity to find a way to do it in your home gym.
Deadlifts: I saved the most complex and best movement for last. Although I'm categorizing it as a back exercise, this is actually a whole body movement. Every muscle in your body has to work. As much as I love this movement, and do them regularly, I really have difficulties sometimes about where to place them in my exercise plan. Some would say it's more of a leg movement. You be the judge and see where you want to fit them into your routine.
Watch for my next video. I will give you lots of suggestions on how to put these together in combination form.
Thursday, 5 January 2012
No, Don't Do It. Not The Unrealistic New Year's Resolutions!!!!!
That's great. You want to make some changes and improvements to yourself. I completely respect that. But, when I had my small gym, I saw only too well the unrealistic "resolutions" that were always made. Before Christmas, wives or girlfriends would typically come in and buy a membership. They, nor their partners, would have any idea about training. It was done mainly because the female had joined a "female" gym, (the biggest marketing scam going) and she wanted her significant other to get "in shape" for the new year. And on Jan. 2, I could always be sure of an influx of people who had no interest in learning or embracing the workout situation. They had made the resolution of "hitting it hard", and getting that body they had always wanted, or of course, losing that 50 pounds that they felt that they could do in one month. I was always told by this crowd that they wanted to start coming at least 4 days a week, for 2 hours a day.
My lips were sealed, but I knew that within one month, they would disappear. So sure was I, that I always discouraged buying more than a one month committment (yes, I know, probably not a great business model. But I just couldn't take their money).
As I have always said, my gym was small with a relatively mid-sized membership. I never wanted to tie people into long-term commitments, unless they wanted to be there. So you will love this one. One January, I signed up 29 new members. By the start of February, guess what my rate of return was?
0. YES, 0.
Enough said. All these people had two things in common.
A huge lack of interest to UNDERSTAND anything that they were getting into, and UNREALISTIC GOALS.
If you are a long-time lifter, and want to increase gym time, do it intelligently. If you are just beginning, be realistic. Your goals should be to gather information and knowledge, and to stay consistent with your workouts. Twice a week is fine. Believe me. Don't set yourself up for failure like I see time and time again.
Lastly, let's examine something.
5 workouts a week for 4 weeks (1 month). Then quit forever. Total of 20 workouts.
2 workouts a week for 52 weeks (1 year). Then keep on going. Total of 104 workouts, then hundreds or thousands to come.
Which do you think works???
My lips were sealed, but I knew that within one month, they would disappear. So sure was I, that I always discouraged buying more than a one month committment (yes, I know, probably not a great business model. But I just couldn't take their money).
As I have always said, my gym was small with a relatively mid-sized membership. I never wanted to tie people into long-term commitments, unless they wanted to be there. So you will love this one. One January, I signed up 29 new members. By the start of February, guess what my rate of return was?
0. YES, 0.
Enough said. All these people had two things in common.
A huge lack of interest to UNDERSTAND anything that they were getting into, and UNREALISTIC GOALS.
If you are a long-time lifter, and want to increase gym time, do it intelligently. If you are just beginning, be realistic. Your goals should be to gather information and knowledge, and to stay consistent with your workouts. Twice a week is fine. Believe me. Don't set yourself up for failure like I see time and time again.
Lastly, let's examine something.
5 workouts a week for 4 weeks (1 month). Then quit forever. Total of 20 workouts.
2 workouts a week for 52 weeks (1 year). Then keep on going. Total of 104 workouts, then hundreds or thousands to come.
Which do you think works???
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