One thing that I really noticed about this video was how GSP's new trainer said that after his first fight with Serra he could barely do 10 bodyweight pullups. I was pretty stunned by that statement, as I found it very surprising that he couldn't do many more.
Exercise Video Picks of the day- Clapping Pushups, but not ordinary clapping pushups.
From the StrengthMill.net Q&A (Taken from the Jeremy Hoy Q&A)
Q: what is a weightlifting regimen you recommend for someone who specifically wants to increase his sprint speed? what exercises would you consider most important? thanks a lot.
A: Thanks for your question. In order to answer your first question, there are many variables specific to your training that would need to be answered prior to deciding which programming method would be best suited for your sprinting needs. Some of these variables would include training age, general fitness level, strength levels, power, flexibility in key areas, pliometric training experience, power endurance level, time of year specific to sport, etc. If your fitness levels are low, then you can focus on more GPP-type movements such as wide stance squats, box squats, bodyweight squat jumps, tuck jumps, deadlifts, glute/ham raises, sled pulling and pushing, abdominal/low back work and other exercises to get the foundation. If you are beyond that then you need to focus on training specific to the movements of running, such as single leg movements and more specific double leg movements (hip width half squats, loaded squat jumps, single leg deadlifts, pistols, resisted bounding, more intense plios, eccentric loading--box depth drops, lunging, explosive step-ups, **sled driving--acceleration specific). As you progress you need to fine tune your training to address areas of special needs. If it is strength, add some pure strength movements and focus more on max effort movements.
**Just as a side note, when driving the sled specifically for acceleration, I've found that there is not a benefit for more than 10-20 yards and with no more than 10%-15% of one's bodyweight in added resistance. I think one of the best ways to improve is to add pushing/pulling a sled to your routine. I hope this helps.
Squats are the single most important exercise for muscular development.
Here's a video demonstrating a few innovative techniques for teaching squats. (it is always important to make sure you don't have your knees sliding past your feet).
And Last but not least An inside Look into a Question and Answer with Mark Rippetoe (taken from www.StrengthMill.com )
Q:Question Title: Box squatting to learn proper form?
I think box squatting is covered in the new edition of SS, but I've unfortunately got one of the old spiral-bound first editions. Sorry if this question is dealt with in the new one.
One of my biggest squatting problems is sitting down instead of back. This leads to all sorts of other difficulties (e.g. weaker hip drive).
I've thought of helping myself resolve it by using a box. I'm doing the beginner SS routine but have begun doing light squats on the mid-week day (I used to do front squats but I still haven't got my back squat form down, so I took them out). Would there be any harm in subbing light box squats for regular light squats? I figure they might help me with form. I'm not trying to do anything fancy, just learn to sit back properly, stay tight and use hip drive better. One day a week isn't that much, anyway.
I know it irritates you when people change your programs, but I figure this is a pretty minor change, and implemented for the sake of learning proper form.
Am I thinking clearly here, or am I just as bad as the people asking about bicep curls?
A: Learning proper form takes one or two coached workouts, not a change in exercises or programming. Figure out how to squat correctly, and then do it that way; don't change to an assistance exercise instead of fixing the primary exercise.
Funniest StrengthMill.net Quote of the week
"Absolutely not. Never -- and I mean NEVER -- try anything that someone in authority, like Me, has not specifically approved in advance. This is not allowed, and is specifically prohibited, because if you do this irresponsible thing -- this Trying Things For Yourself -- you might learn on your own, and again, this is PROHIBITED.
Let me ask you a question: Are you from North Korea?"
At times everyone has them... until we learn to overcome them they become obstacles that can prevent us from succeeding in our endevours. "Obstacles are those frightful things you see when you take your eyes off the goal." - Henry Ford .... Lose your Excuses lose your obstacles, get results.
Q: Hey Mr. Rippetoe, first off, I'd like to thank you for all the information you flood these forums with! It's very helpful.
I've been CrossFitting for 3 months now, and I've really been enjoying it. However, my main goal in working out is to gain as much lean muscle mass as possible for the work I put in. Since CrossFitting, I've gained about 5 or 7 lbs and I "think" I've lost a little fat.
I'm 6'4", 23 years old, and weigh 209 lbs. I'm not exactly fat, but a touch chubby (I've never been able to see a six-pack).
My question for you is, would you recommend starting strength for someone like me, if my goal is to gain massive amounts of lean muscle mass? Also, would you recommend a gallon of whole milk a day for me if I'm not interested in gaining fat? Or would 2% be better for someone trying to gain lean mass, and loose fat mass.
OR......
Should I continue CrossFitting for lean mass gains, and just eat more? Or possibly start the zone diet?
Sorry for rambling, but any input from you will be greatly appreciated.
Thanks, Simeon
PS. My deadlift is at 305 lbs, and backsquat is at 225 if that helps determine if I'm a novice lifter or not.
A: At 6'4" and 209, I'd consider you underweight. The fact that you can't see your abs is not necessarily an indication that you're chubby. You're squatting just over bodyweight. your deadlift is in proportion, and you've only been training hard 3 months without having done a linear strength progression yet, so I'd say that you're definitely a novice. You're a young man who can grow quickly given the right stress and recovery, and I'd say that you could easily weigh 245 in 6 months while retaining a good Fran time. You are exactly the type of kid that gets really good results on this program, so give it an honest try.
Lately i've been training a lot of pullups mainly because the 2008 Arnold's fitness expo is coming up. They usually have a booth or two that has some kind of a pullup challenge. I always like to max those kind of challenges out, so i've been preparing to make sure i'm at the top of my game.
Here's the pullup routine I advocate for getting good at pullups. Let's assume for a minute that you can do 1 pullup (if you can't i'll touch on that later).
Do 1 pullup 10-15 times a day 4-5 days a week.
When you can do 2 Pullups 10-15 times 4-5 days a week.
Until you get to 4 pullups per set it's important not to burnout, especially the first week.
After that you can push the number of sets up to 20 per day
Continue this progression and in a short period of time you will be able to do 20 reps per set.
Ok so if you can't do a pullup, don't worry. Because you can do the same Pullup routine, but instead do Band Assisted Pullups. You can get the fitness bandshere.
Anyone who knows anything about kettlebells knows about swings, snatches, cleans, etc... But it seems like a lot of people don't think outside of the box when it comes to kettlebell training.
There are a lot of wonderful exercises out there that are outside of the box and yield great results. Here are a couple videos of examples.
Using bands and a kettlebell make dips much more challenging than just attaching the same weight.
Kettlebell levering is a great way to develope forearm strength and stability.
In Today's first blog post I'm going to cover a couple topics and post links to a couple interesting videos.
What to do if you have Golfer's Elbow?
Here's what I recommend for golfers elbow (usually an irritation of the inner tendon or medial epicondylitis)
1.Stop doing the activity that caused the tendonitis.
2. RICE Rest Ice Compression Elevation
3. Whenever possible until the pain is gone. Once the pain has been gone for a week you can start very very very light forearm flexion exercises such as wrist curls, Do 3 sets of 15(very light weight) each week increase the weight 1-2lbs. Once you are feeling normal.
4. I suggest you start a balanced grip/wrist/forearm training so you never have this problem again.
Behind the Back Clapping Pullups, Seriously Hard.
And Last but not least An inside Look into a Question and Answer with Mark Rippetoe (taken from www.StrengthMill.com )
Q: I know you advocate wearing weightlifting shoes, but assuming one has no foot problems (sunken arches etc), is it not acceptable to train barefoot? I'm actually wearing Vibram Five Fingers to the gym. The Sprint version also have a strap that goes over the top of the foot. Any thoughts on these?
A: Training barefoot is not allowed in my gym. I don't need your DNA all over the room if you stub your toe or drop a plate. The Vibram things are fine as long as they contain your fluids. But I don't see why you people are so defensive of your Right To Train Barefoot. There's a good reason why everyone that is serious about barbell training trains with both barbells and weightlifting shoes.
