Wednesday, December 30, 2009

Radical Reps Baseline Training

My second and newest grip training program is now released! Check it out here: Radical Reps Baseline Training (RRBT)

Sunday, December 20, 2009

Sled by Jim Bryan

This is also posted in the Cyberpump donators area.

Using a sled for training is a topic that appears on many discussion boards. Most usually want to know where to buy one. If you look you’ll find a number of places to buy some real nice looking sleds and harnesses. The problem is that they must be made of gold or some other precious metal. I’ve never found one for less than $100.00 plus shipping. What I did was get an old garden wheel barrow, take off all the hardware, so just the tub is left. I drilled two holes in the front, put a 2X6 inside the tub up against the front and screwed two large screw eyes from the front side into the wood. This is where I hooked a plastic covered wire strand dog tie out onto. (They have metal snap hooks on each end) The handle is made of a 2 inch piece of PVC (I don’t like harnesses) But you could use a harness or tie a rope from the tub to a lifting belt. I put several 12 ½ and a couple of 25 pound Sears plastic weights in the tub. (Admit it you have some) Then I picked up some Kwik Crete (2-80 pound bags) and mixed them onto the weights already in the tub. When finished the sled weighs in at 190 plus pounds. If I pulled it on the driveway or road it would probably move pretty well. But I do it in the back yard and its soft back there and sometimes very hard to do multiple pulls. This suits me fine because I don’t want to spend a bunch of time getting in a workout (remember High Intensity Training?) For added weight I put a pipe in the wet cement so I could put extra plates on and not worry about them sliding off. In the past I’ve used the sled and 2 45’s. And sometimes had my Grand Daughter ride on it. Lately it works good just as it is. Several people have pulled it and so far all like the big handle for hand comfort. I also built another one for those that can’t possibly pull the “stone cold sled.” For that one I went to Home Depot and picked up the mid size plastic cement mixing box. If you look for them they are black plastic boxes and will be near the cement bags. I also picked up a couple of large screw eyes and screwed them through the front of the box into a 2X4. This way when you pull you won’t pull out the front of the box. I hooked a rope through a metal pipe for a handle. With this sled I can just add the desired weight into the box. This sled slides real well in the back yard and usually is pulled by female clients.

As far as technique goes, I don’t run with the sled. I just pull or drag at a steady pace for as many 50 yard trips as I can make. Great conditioning tool and the “stone cold sled” is also a damn good strength tool. In the Florida heat it becomes a test of will. Helps flatten out the bumps in your back yard too. J I don’t have any certain times I pull it. I just fit it in whenever I feel like it. Some weeks I do it daily. Some weeks I don’t pull at all. And instead do rope climbing or another outdoor activity. I saved a bunch of money on this. I only had to buy two screw eyes, two bags of cement, and a plastic mixing box. The rest I had laying around.

Saturday, December 12, 2009

A Simple Workout Formula by Fred Fornicola

The following is a very simple and straight forward approach that I use to develop workout programs. Depending on the individual, I vary the sets from 1-3 per exercise and I generally keep the repetition range from 12-50 (or higher if I feel there’s a real need for a challenge). If 1 set is being performed for an exercise, an all-out/high level of effort should be given. This means that the trainee doesn’t stop at a prescribed number but works until form is compromised. If multiple sets (2 or 3) are utilized, the last set should be a hard effort – using the same guidelines prescribed as for one-set training. Whatever scheme is used, the trainee should go for those extra couple uncomfortable reps and make their training purposeful!

The rest of this article can be viewed in the Cyberpump donators area. Cyberpump Donator's Area

Thursday, December 10, 2009

Get it Going!

Get off your Duff!

This was just sent to me by Fred Fornicola after someone sent it to him.

Sunday, December 6, 2009

Incline Interval Training – Just One Approach

by Fred Fornicola

Incline Interval Training – Just One Approach

Many people today are leaning more towards interval training to augment their conditioning programs – and for good reason. Interval training allows for many positive aspects when done safely, efficiently and with a high level of effort or intensity. When done properly, there’s a high output of energy which can enhance the cardiovascular system, help reduce body fat, improve athletic and recreational performance and improve anaerobic/muscular strength. Interval training is generally short in duration (lengthy sessions are impossible, actually) and does not need to be done more than one to two times per week. Interval training can be done in many ways using an assortment of modalities and as much as it is a solid means of training, it can have its pitfalls as well. Too often people abuse interval training – not realizing that such high levels of out put done for too many repetitions or too frequently can lead to overtraining or injury. Obviously, then, a person needs to approach interval training judiciously. For the sake of being somewhat concise, today I will only discuss one running approach that I have found to be beneficial in a number of ways.

The rest of this article can be viewed in the Cyberpump donators area:
Cyberpump Donators Area