This is a guest post from the inimitable Fight Geek - Training Partners. Enjoy.

Watching this commercial got me thinking about training partners. Training partners are an essential part of most sports. They provide encouragement, friendly competition, the odd rebuke and of course—help you train the aspects of your sport you can't train by yourself. Or that's what they're supposed to do. Unfortunately, sometimes training partners can prevent progress rather than foster it. So it's important for athletes to be discerning. Over the years I've learned two important lessons about training partners . . .

1. You will become like the person you train with. I can't over-emphasize this point. If your training partner is a lazy, ignorant, excuse-filled, thumb-sucking, moron—you'd do better to train by yourself (unless Homer Simpson is your athletic ideal.) Only a high-quality training partner can provide high-quality training. Sounds obvious, but I've seen more than a few athletes blow their careers (and health!) by selecting the wrong training partner. This point leads on to the next . . .
2. To get an awesome training partner, you have to be an awesome training partner. For the vast majority of my 'training life' I've had great training partners. I'm convinced one of the reasons I've been so 'lucky' is that I 've made it my business to work on my partners development just as much as I work on my own. I've always viewed training with others as a means of mutual improvement.

So what should you be looking for in a training partner? I think there are three must-haves . . .

Adam Glass at it again. Good stuff.

Via Triathlon Training Notes : IronMan champion Dave Scott discusses 6 of his favourite stretching techniques. A couple of interesting variations in here.

Another great idea from the Ice Chamber - Low Wire Crawling. Love it.

This month, Run To Win and Straight to the Bar will be looking at the many possibilities when it comes to home-made training equipment. This week, I'll be looking at the two basic ways to make your own clubs.

Clubs are wonderful things. If you've ever tried sledgehammer levering, you'll be familiar with the concept - a heavy, unstable weight held at a distance; and moved under control. Different tool, similar feeling.

Of course, clubs are used for much more than that. For a peek into their history, and to get an idea of how they are used, take a look at these sites :

• The Secret World of Indian Clubs
  Tom Black.
• Treasures in the Attic [504kb, .pdf]
  From the January 2002 issue of Tae Kwon Do Times.

Making your own clubs

The fun - from my point of view, anyway - also comes from the creation of the equipment. I love being able to use gym gear that I've made; it's a particularly satisfying feeling. When it comes to clubs, the thinking's no different. Here's how to make your own clubs.

The Equipment

Before you head down to the nearest hardware store, consider this : there are two basic techniques for making your own clubs - each with their own parts list. Here are the details.

Filled

The first technique involves filling a plastic toy club with a heavy material (usually sand, cement or lead shot). To do this you'll need :

• plastic toy club (hollow), usually available cheaply at bargain stores and service stations
• small bag of sand, cement or other heavy, granular material (if you've ever made a sandbag, grab the same stuff - works well)
• tube of plastic-friendly glue
• grip wrap or duct tape

The assembly process is fairly straight-forward. Cut a small circle in the base of the club's handle, insert a funnel and slowly fill it with the sand or cement. When the club is almost filled, swing it about a bit to compress the sand/cement at the top.

Remember to plug the hole you've just made (using a plastic-friendly glue).

To make the handle a little less slippery, add some duct tape or the wrap used on cricket bats and tennis rackets. If you made the nunchaku, it's the same stuff.

The final weight of the club can be easily adjusted using ankle weights. Just slip them over the handle and push them up as far as they'll go.

Steve Gardener having his way with the Vulcan.

The ever-inventive Rick Walker notes another great exercise - the Kettlebell Beaker. From his site :

Kettlebell Beakers: 88-pound ketttlebell hanging on each side of the bar, x6, x6, x6. Basically you do a regular bench rep, then a rep off a 3-board, then a regular bench rep, back and fourth. Hard. We tried to bench the 88s hanging from bands and we nearly got killed. I was laughing so hard I nearly fell down.

Love it.

Rich "Gorilla" Gorvin presses a 97kg Inch Replica at Fareham's Strength-Tec Gym. Good stuff.

Via Fight Geek : doesn't everything look better in slow motion? Here's a slo-mo slap in the face. Nice one.

Conditioning always reigns supreme in combat sports. Whether you're a wrestler, boxer or MMA fighter - the person that is in the best shape will always have the best chance to win. Look at any great champion; 99 percent of them are conditioning machines, that can fight all day long.

Examples

In boxing look at Muhammed Ali. Ali is arguably the best fighter ever. He could spar all day long while training for a fight, and this would carry over to his fights. Ali's intense training of long road work, bodyweight calisthenics, and skill work made him what he is, THE BEST! You can also look at 4 time NCAA Wrestling Champion and Gold Medal winner Cael Sanderson. Sanderson never lost a match while in college, why? Sanderson had tremendous skill, but his outstanding conditioning level was a main ingredient of him winning matches day after day. At every wrestling tournament Wrestlers tend to fade because of wrestling multiple times a day for an entire 2-3 day period, but not Sanderson. He looked fresher than any of his opponents, which was because he was in such outstanding shape.

I know what I'll be doing next Sunday. The Red Bull Flugtag.

Chris notes a a clip of the one-and-only Paul Chek. He may be an acquired taste, but he certainly knows what he's talking about. The Last 4 Doctors You'll Ever Need.

Via The Adventure Blog : remember the Atacama Crossing - the 250km footrace across Chile's Atacama Desert?

It's on again (including the videos and regular updates, naturally).

Nice one.

Via Five Ounces of Pain : Very interesting analysis.

Via IronMind : Professional strength athlete Derek Poundstone.

Another good one from Scott Sonnon; solving one of the more common causes of hand pain from kettlebell training.

Via Triathlon Training Notes : a free hour-long presentation on long-course triathlon training, courtesy the guys at Endurance Nation. Good stuff.

I'm looking forward to this one - The Forbidden Kingdom. Thanks to Fight Geek.

Stephen Holt notes a very interesting device for shoulder mobility work - The Rotater.

Too tall to be any good at the deadlift? Yeah, right.

At 6'7", Kenny Hinchman (pictured) has other ideas. A great read.

Via IronMind : Arm Wrestling instruction in New York.

Another great week here at Straight to the Bar. A few highlights :

Via 24.com : the top 10 Jackie Chan stunts. As fan videos go, this is definitely up there.

Travis Ortmayer vs. Andrus Murumets in Latvia last week. For reference, those tyres are around 900lb.

This is something I wouldn't mind trying out - Powerkiting.

Via the Banff Mountain Film Festival World Tour blog : the 2008 Radical Reels Tour Video - Faster, Steeper, Higher, Deeper. Love it.

Via The Adventure Blog : ski and snowboard trail maps for the iPod and iPhone. Yes, it's getting colder here.

A look at several ways to swing a kettlebell using a towel. Good stuff.

Via Gymnastics Coaching : trailer for the film 199 Lives; a look at the life of motorcycle stuntman Travis Pastrana. Excellent.

Where the rubber hits the road. Love it.

The Iron Maven shares a few thoughts on 'that heel thing' in relation to squatting. Definitely something to think about.

Chris points to an interesting article in The Guardian on the possible uses of nanotechnology in food production. Personally, I love the idea.

An interesting move from football training (and when I say football, I mean 'soccer'). The Pull and Hop.

John Eaton with some serious Euro Pinch work at last weekend's TPS Grip Assault contest. Nice one.

The debate surrounding the Speedo LZR RACER suits continues - The Science of Sport takes a look at the current state of things.

What are your thoughts on the matter? Is this any different to other sports, where equipment can play a major role?

Laree Draper takes a brief look at the incredible power of a simple foam roller. A good read.

Love this. A Steinborn lift using a lump of tree. Perfect.

Ready for some serious cycling? If you're in North Texas, consider joining the Carmichael Training Systems team in the 2008 MS150 Bike Tour.

Alwyn Cosgrove shares a handful of epiphanies from his training career. A great read.

Via Fight Geek : a clip from a recent Muay Thai seminar, featuring a brief look at catching and countering. Nice one.

Via Gymnastics Coaching : from a documentary on The History Channel, here's a great series of videos (part 1 above, part 2,3,4,5) on Sambo. Good stuff.

Via LIFT Magazine : Serena Williams and Rafael Nadal walk on water ahead of the Sony Ericsson Open. Very strange.

Via FitSugar : it's beginning to cool down a little here, which means more outdoor training - both for me, and the dogs. Might just have to grab a couple of these.

Oh, and Adam; the Chuck Wagon packs come in small sizes - ready for Pork Chop. Excellent.

Incredible.

Combat athlete Brock Larson.

All-round Strength Training's Sally takes a close look at the Overhead Squat. Good stuff.

What do you do when you can't afford - or don't have access to - grass-fed beef? Substitute another meat source, or skip it entirely?

Mark Sisson takes a look. A good read.

This one's been getting some serious advertising here lately. Never Back Down.

Via Punch Kick Choke : Submissions 101's Aaron and Dylan take a look at the The Flying Arm Bar. Good stuff.

Via 5 Ounces of Pain : want to take part in series 8 of The Ultimate Fighter? Grab the entry form from the UFC site (it's currently on the front page), or Spike.

No, of course not. These are a couple of Adam's latest acquisitions from Ryan Pitts.

Thib takes a look at a few ways to get those forgotten 'mirror muscles' up to scratch. Beginning, of course, with the biceps.

Looking for a challenge? Try this - the handstand push-up on kettlebells. Harder than it looks.

Via Gabi : the blog of girevik Sean Schniederjan.

If you're like me, and spend a fair bit of time sitting at a desk, try these exercises (particularly the first one). Good stuff.

Here's a name to remember - future basketball superstar Jashaun Agosto. Incredible.

Via Fast Food Fever : CNN takes a look at the growing trend toward all-you-can-eat seating at baseball games. Just the basics - usually hot dogs, popcorn and soda. Mmmm.

Via Rif's Blog : Scott 'Hoss' Cartwright enjoying a little chain work in training. As Rif points out :

Note the elbow position throughout the lift and how he doesn't "press" the weight up but "shoves" it lockout. Chain work is SO critical for accomodating resistance and teaching one to accelerate properly,especially on the bench and squat.

Good stuff.

Via IronMind : strength athlete Gregor Edmunds on the cover of MILO.

Scott Sonnon posts an excellent essay by Wakil Mushtaq Ali Al Ansari, looking at the historical and practical implications of flow. Definitely one to bookmark.

What does it take to make your kettlebells a little heavier? Quite a bit of work, actually. Much easier just to go and buy them; where possible.

If you're intent on taking the DIY approach, Charlie Allen discusses the way he did his. Very interesting indeed.

Interesting snippet of baseball band training.

Fight Geek points to a good tutorial on use of the Double-End Bag (aka Floor-to-ceiling ball). Nice one.

Via FlipCatch : the current issue of Suit Yourself Magazine takes a brief look at tricking. A good read.

Via Digg : the above video shows Capuchin - built by researchers at Stanford University - climbing a vertical wall, using standard techniques for hand and footholds. Superb.

Via Stumptuous : 30 pushups from a 67-year-old. Nice one.

Via FitSugar : Leah Buechley's Turn Signal Cycling Jacket. It's only a prototype at the moment, but it's a very interesting idea.

Via Campergirl : although it isn't the type of DIY project usually mentioned on this site, the Stolmen Bike Rack certainly keeps your cycling habit well organised. The bikes, at least.

Ready to work on your hip mobility? Take a look at the exercises in this - The Kneeling Matrix. Good stuff.

L-Sit Walks. Challenging at any age.

This looks like a great one. Anyone here going?

An excellent week here at Straight to the Bar. A few highlights :

World Record Holder Greg Kolodziejzyk prepares to cross the Atlantic in pedal-powered craft, WiTHiN. The trip is scheduled to start in December this year, and is expected to take around 40 days.

Via Hood Workout : the exceptionally strong Germain Robinson enjoying some bodyweight work. Check out the deceptively simple one-handed chins.

Via Punch Kick Choke : more on the Inverted Triangle. Good stuff.

Here are just a few Battling Ropes ideas. Good fun.

I'm not quite sure how this one's eluded me for so long, but The Adventure Blog just pointed me to The Rest of Everest podcast. If you're into climbing (Rob, I'm looking in your direction), you'll love this.

Via Taikei : the blog of Hungarian Girevik, Gabriella Katschthaler. A great read.

Looking for healthy meals that don't taste like cardboard? Josef Brandenburg has a few ideas.

Tex being Tex. Love the kettlebell work.

Via FlipCatch : CrossYourLimits has a great collection of Tricking tutorials over at YouTube. They're in Swedish (English subtitled versions due shortly), but the visuals are pretty clear. Enjoy.

Via Campergirl : Soon. Very soon.

I've never really considered tesing my VO2 Max, but this piece by Charlotte (The Great Fitness Experiment) - and her own numbers - may just change that. Very interesting idea.

Via Former Fat Guy : insanely strong Ukrainian girl Varya Akulova.

This is a guest post from Strength Coach Matthew Potak. The Circuit.

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This circuit can be done by anyone, at pretty much anytime, anywhere. Its great for GPP, fat loss, overall conditioning, and will benefit you in any sport you compete in. The circuit is intense, but short and effective.


Start with

• 5-10 burpees (you can do more or less depending on your fitness level)
• 25 Pushups
• 50 Bodyweight Squats
• 25 Leg Lifts or roman twist
• 5-10 Pullups (you can do more or less depending on your fitness level)

Rest for one minute and repeat for 3 more sets. A total of 4 sets

NOTE: If you don't have a pullup bar, then shadow box by doing 1-2 combos for 50 reps

Do 2-3 times a week, and progressively add more reps for all the excercises listed. This will make or break the routine. You must continue to shock your body into performing more work to see more gains. For example go from 10 burpees to 15-20 over the coarse of a few weeks. The key to the circuit is to be INTENSE! Keep your time and strive to break it each time.

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Matt Potak is a wrestling and football coach at the high school level. He is also a personal fitness trainer in the St Augustine, Florida area. He can be reached at m_potak AT yahoo DOT com.

Via FlipCatch : Feel like practicing your kicks 'n' tricks? You will after you see this clip from the latest Sesshoumaru Seminar. Superb.

Via French Culture Physique : an early image of La Culture Physique, featuring French Strongman Apollon (Louis Uni) and champion wrestler Paul Pons.

Demonstrating that age shouldn't be any barrier to fitness training, 70-year-old Celia Powis has been allowed to continue her work at the Worthing Leisure Centre. Definitely a good thing.

London Kettlebells has a nice tutorial on the kettlebell snatch (including the progression). Great exercise.

Via Fight Geek : A great clip looking at the critical aspects of a Rear High Kick in Muay Thai.

Mario McKenna describes the deceptively simple Ten I Happo (roughly 'stepping the eight directions'). Good stuff.

Dave Whitley notes a short piece in the WSJ on kettlebell training. Great to see.

Actually, it's a bike. An interesting idea.

Via Outdoorzy : I'm sure everyone's seen the infamous 'flying squirrel' wingsuit videos (if not, head over here). Former Stunt Junkies host Jeb Corliss says he's now less than 6 months away from landing in one of the suits - without using a parachute.

To put this to the test he has the following stunt in mind :

1. Corliss will jump from a helicopter at 2,000 feet and spread his arms and legs to engage the wing suit. Then he’ll take a 45-degree descent angle—15 times steeper than that of an aircraft—toward the runway.

2. Within ten seconds, Corliss will reach 100 miles per hour—terminal velocity. He’ll align his approach with aid from a series of weather balloons extending from the runway.

3. If he’s on course, Corliss will touch down inside the tube—enclosed to keep him from launching into the cityscape—then slide to a stop. His top priority: Skid, don’t roll. Then he’ll do it all again. “The engineers have figured it out,” he says. “I’m going to do this two or three times in one day.”

4. According to Corliss, the runway’s composition is essential. So what is it made of? “Dude, I can’t talk about that,” he says. “We’re working with a group that develops deceleration systems for NASA.”

5. If Corliss doesn’t think he’s on target for the runway, he’ll make a sharp mid-air turn and pull an emergency chute while he’s still at least 200 feet off the ground.

Look forward to it.

Via IronMind : Laine Snook hoisting both the Millenium and Inch Replica bells.

Update : Jedd's posted video of this phenomenal lift. Good stuff.

What do you look for when choosing a multivitamin? Mark Sisson has a few thoughts.

Via FitSugar : If indoor cycling's your thing, take a look at the X-dream (shown in the video above) and the X-Bike. Unlike other similar indoor cycles, the X-dream accurately mimics what you're seeing on the screen. Find a good trail and experience the usual braking, gear changes and so on.

Sounds good.

What can natural athletes learn from bodybuilders? Back training for a start. Jimmy Smith investigates.

This month, Run To Win and Straight to the Bar will be looking at the many possibilities when it comes to home-made training equipment. This week, I'll be taking a peek into the DIY Equipment archives. There's some great stuff in there.

If you've been reading this site for a while, you've probably noticed that there's a fair bit of home-made equipment on here. To make life easier, I've moved it all into a new 'DIY' category.

Here are a few of my favourites :

• John's Stonebell
• Jedd's Softball Implement
• Chris' Horizontal Pinch Device
• Tom's Bench Press Off Helper
• Kat's Band Crossover Rig

As you can see, there's no need to let finances get in the way of a good workout.

Via the Ice Chamber : working on your pulling strength for grappling? Try this.

This is good stuff - Adam bending a Grade 5 bolt at arms' length. Nice one.

Daniel takes a look at hamstring training. A good read.

Here's Mariusz on Dancing With The Stars. And don't worry, he won't be giving up the day job anytime soon.

Via Fight Geek : A great collection of bodyweight exercises.

Via Napalm's Corner : This looks like a great read - Smitty's Combat Core.

Another great exercise idea via Rick Walker - heavy kettlebell shrugs. Good stuff.

A while ago I discussed the superb Zercher Squat, although the only videos I could find looked at the second part of the lift (rather than the full, deadlift from floor, exercise).

Here's Adam Glass demonstrating the complete Zercher. Good fun.

Has your workout been stale lately?

Does it seem like forever since you set a new PR (personal record)?

Have you turned your training regimen inside and out to get it jump-started and still can’t get the results you want?

Many athletes feel that the quality of their workout is most dependent on the factors they see while doing their lifting and conditioning: proper warm-up, flexibility, and atmosphere like heat in the gym and the music playing.

Sometimes it’s not so simple. Sometimes we need to take a good hard look at our entire lifestyle to find what is holding our progress back. Here are several factors that I have found to have a big impact on how well my workouts go.

Water intake

When I don’t drink enough water throughout the day, I usually end up dragging ass by the time it’s time to lift. In order to get enough water every day, I have to concentrate on it every day. I have a system for this.

I only count the water that I drink when I am not eating. I like to bring a 16 ounce bottle of water and drink it dry several times a day. I try downing it once before my 9 AM meal, once before lunch, and once before I leave work. These three bottles of water between meals, plus what I drink while eating, make a big difference in my hydration status and in my workout when I get home at night.

I also see a difference in how often I need to use the bathroom during the day. Getting enough water means I’ll have to go to the bathroom to at least 3 to 5 times and the urine will be clear. Clear urine is a sign of proper hydration and it is what I shoot for.

Rest

If you don’t get the rest that you need you will not be able to fully recover from your workouts. Everyone is different as far as how much rest they need, so you will have to find out what is optimal for you. For me, I have found that it isn’t always the night before that has the most baring on my rest levels and my success in the next workout. Instead, two nights before is what has the most impact on my training. For instance, I know that if I go out partying on a Friday night, I can usually have a decent training session on a Saturday morning if I slept well Thursday night.

I try to anticipate what my sleep patterns will be like during the week based on my work schedule and I plan my workouts accordingly. For instance, once a month I have to go into work about 4 hours earlier than normal on Thursdays. I get less sleep than normal on Wednesday night, but as long as I get to bed at a reasonable time Tuesday night, my Thursday afternoon workout will not be affected.

This is something you can monitor for a while and see how changes in your sleep patterns affect the quality of your workouts. After assessing them for several months, try to find patterns. When these patterns show themselves, try to schedule your workouts appropriately.

Diet

Your eating approach needs to be dialed-in to have good workouts. After all, the food you put in your body is the fuel you will draw energy from later on.

These days, I shoot for 4 meals during my work day, as opposed to the 2 meals per day I was eating for the last 3 years. I started this eating schedule in January and have stuck with it ever since. I have seen excellent results since changing. I have cut off about ten pounds of fat and have seen a steady increase in my grip strength levels. These meals are smaller and more frequent, but I think this has helped me because my body can absorb the nutrients more efficiently and I end up storing fewer excess calories as fat at the end of the day. I plan on eating this way for quite some time and I encourage you to do something similar – whatever your schedule permits. See how you can trim your meal sizes down and see where you can stick an extra one or two throughout your day. I think you will see huge dividends from doing so.

Time of Workout

Are you a morning person? Are you a night owl? Depending on how you would describe yourself, you may want to think about moving your workouts around in order to take advantage of how your body best operates.

I think that for me the best time to work out would be 11 PM. If I can get a decent nap in from 6 PM to 8 PM, I can stay up all night and be productive throughout that entire time. Unfortunately, doing this does not compliment my current lifestyle, and so I must train when I am able, most days between 6 and 8 PM.

I think the second best time for me is around noon. I say this because this is when I train on the weekends and my workouts on the weekends are always more productive than my workouts during the week. This holds true whether I am training with a group or training alone on the weekend.

Don’t just train in the afternoon because that is when you have always trained. Try moving your workouts around if you can. Find what time of day is best for you. Many people find that they can be more consistent in the gym if they go in the morning, before work. They are mentally fresh in the morning because they have not yet been frazzled by the stresses of the work day. Many who train in the morning also feel better throughout the day because of the increased energy levels they experience from waking up with brisk, stimulating exercise.

Caffeine Intake

Drinking mass amounts of coffee may give you a jumpstart of energy, but drinking too much can work against you where your training is concerned. Caffeine thins the urine and causes you to become dehydrated. I do my best to stick with one large coffee a day. If I drink too much coffee, I notice several things. First, I urinate more and become dehydrated. Next, my thirst levels go down and I drink less water, becoming even more dehydrated, and finally my appetite goes down and I eat less. This cycle results in me feeling like I am going to pass out by 2PM.

Conclusion

We all experience ruts in our strength and fitness training from time to time. I know there have been lots of times in my ten years of serious training where I wondered when I would see another PR (personal record). What I have learned is that patience and consistency are very important. I have also found that usually the factors that take place long before and long after the workout are much more important than the ones that exist during the workout. Thank you for reading. I hope by analyzing the factors I mentioned you see substantial improvements in your training quality.

To your training success,

"Napalm" Jedd Johnson
DieselCrew.com
Napalm's Blog
If you enjoyed this article, feel free to click the “digg” button above.

Adam emailed me about the site of Ryan Pitts, which features a number of superb grip tools. Definitely one to check out.

Wherever possible, I use the various products that are advertised on this site. Case in point : the wraps I purchased from Adam Glass.

These are the business. After using them once, the old scraps of leather I'd been using (a disused car-washing cloth from the look of it), were relegated to the big round filing tray. A few weeks later, they're like old friends. Perfect.

If you're just thinking about trying your hands (quite literally) at a little short-steel bending, grab a pair of Adam's wraps; and a copy of Jedd's Bending eBook. It really is a superb combination.

Via Fanhouse : Getting ready for Manny 'Pacman The Destroyer' Pacquiao's fight against Juan Manuel Marquez? Here's a brief look at Manny in action (for Nike).

This is a guest post from Fitness Fixation's Kelly Mills. Oh Ladies, Time To Start Strength Training...

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Remember last time I said ladies should lift? Nothing has changed. But some of you may now be saying, "Well, I'd love to start a strength training program, but I have no idea where to start." And others of you might be saying, "Why should I listen to this bitch anyway?" Okay, let's tackle the latter first. I have no idea. But, I mean, you've read this far, so may as well keep going.

Look, I avoided weight training for years. Going to the local gym and putzing around on the little dumbbell curl machine had about zero appeal to me, and though I tried to get into it from time to time, I could never really commit to what felt boring and pointless and much less appealing than staying home and watching bad sitcoms on TV while eating spoonfuls of peanut butter right out of the container. (I suppose my blog in those days could have been called, “Straight to the Jar”.) But then I found a style of weight training I loved, namely this kickass combination of plyometric drills and running and jump-rope with technical lifts and cool tricks mixed in for a terrifyingly hard and super fun workout, and I got hooked. I'm not saying that will absolutely work for you, but there's probably something out there involving barbells and exercises that will. Oh, and did I mention that this training also made me lose body fat, get muscle definition, speed up my running, protect my bones, feel super strong and badass, and lift my ass a good inch higher without Spanx? And that I'm not one of those naturally skinny people who can eat anything and look like a rail? That my metabolism is so slow I could probably survive as long as the cockroaches after the nuclear winter wipes out all the food supplies? Just saying.

Via Fight Geek : A clip from Ross Enamait's DIY archives - a home-made kicker. Great idea.

After two weeks of a less-than-perfect diet, I'm ready for a somewhat more health-conscious approach. If you're in the same boat, check out some of the videos Rob's been posting.

The above clip is definitely one to think about : is it possible to reverse Type 2 Diabetes through nutrition alone? Head over to Raw For 30 Days and take a look.

This is a guest post from LIFT magazine's Tanya Ryno. Numbers That Lie.

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Before you brag about how much weight you're moving, take a look at how the cable is connected to the stack at your favorite exercise machine. Is the top plate connected to a pulley or a cable? Why? The pulley version makes lifting the weight easier by half. Try a triceps push-down with the two variations of machine and you'll see. So go ahead and use the little white numbers to track your progress, but remember that "40" doesn't necessarily mean "40 pounds."

Via Engadget : Ever wanted to exercise the muscles around your mouth? Try the new smile trainer from Patakara. Interesting - if slightly odd - idea.

It was a great trip.

Quite apart from the mountains of family tree research we managed to come up with - not to mention the tanned, relaxed feeling - the past two weeks highlighted something particularly relevant to this site : a bag of nails and a couple of wraps make very welcome travelling companions.

With regular doses of bodyweight exercise (including exploration of the many fitness trails around that part of the world), and a daily bend or three, I feel in pretty good shape. In fact, I'll keep doing those two things; as well as the usual array of heavy stuff.

The normal article schedule will resume in another couple of hours (still unpacking things here), as well as the uploading of a photo or two. Firstly though, thanks to everyone who contributed articles in my absence. It's greatly appreciated.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Straight to the Grip Contest

When it comes to grip training, Jedd Johnson's a goldmine of information. Over on the Diesel Crew site they've just wrapped up his excellent Straight to the Grip Contest series into a single PDF document [392kb, .pdf].

Download it, print it out and share it with your friends. It's a great read.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Card Tearing Anyone?

I don't care if you tear a stack of paper, a deck of playing cards, or a stack of bills you don`t want to pay. Tearing is good fun. Tearing can have some advantages over other types of destructive training/enjoyment as the technique I will describe is significantly easier on the elbows than short steel bending. Additionally, everyone thinks they know someone who can tear a deck of cards. That someone should and will be you!

I tear because I can, and tearing gives me a sense of accomplishment and finality that other forms of resistance training don`t provide. There are not many other activities that combine a high level of mental toughness, explosive strength, brute strength, a bit of strength endurance and last but not least complete and utter VICTORY. If you pull or press a weight for a PR the weight looks at you as if to say you won that one, what have you got now? (no weights don't speak to me, well at least not too often) When you tear or bend the job is DONE. The only thing left is to decide if you want to tear the halves into quarters.

The purpose of this article is tearing and I will stick to two areas of tearing that I have had some success. Mind you, I do not consider myself a guru or any such nonsense. I am simply a fairly strong man who has found pleasure in tearing and bending and feel a need to share these old time strong man exercises with others.

Technique and mind-set are critical to your success in tearing. Mind-set is more important initially in the sense that if you are truly focused and concentrate on generating tension in the proper sequence, then you have a shot at delivering the necessary power to complete your task. The quality of your technique will determine how efficiently you are able to deliver that power. The way to increase your skill level is to practice. Keep in mind I'm referring to quality practice, do not mindlessly crank out repetitions to say you are done.

Remember, practice does not make perfect, “perfect practice makes perfect”.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

The demise of monkey bars

'Hey hey, we're the Monkeys, and people say we monkey around'
- Tommy Boyce and Bobby Hart

A few weeks ago I visited Sofala, an old mining town near Bathurst, NSW. Russell Drysdale depicted the main street in his 1947 painting Sofala, and it hasn't changed much in the 60 years since. It's a dry, desolate, dusty place - and quite beautiful. I love it.

Whilst walking along this same street I noticed something that I haven't seen for a number of years - monkey bars. There they were, in a childrens' playground neatly slotted between a pub and a toilet block (perhaps not the best location, but it was relatively well protected from the sun). It was a very unusual sight.

If you're not quite sure what monkey bars are, picture a smooth-runged steel ladder placed on its side. The whole thing is supported on poles, keeping it 7' or 8' off the ground. A chinning bar on steroids, if you will.

A few decades ago - when I would have first played around on monkey bars - they seemed to be everywhere. In their original, simple form or as part of more elaborate constructions such as rockets and aeroplanes. To a young boy with a big imagination, they were magical.

Fast forward 20 years or so, to the mid '90s. Due to their popularity - they were being used almost 8 times [1] as much as other playground equipment - there were an alarming number of accidents. Many of these were minor (as anyone who's ever fallen awkwardly from a chinning bar will attest), but politicians the world over began to grow worried that something more sinister was possible. Fearful of lawsuits, many of the monkey bars were removed.

The result? A major source of entertaining upper-back work was largely taken away from an entire generation. Sure, there are still any number of ways children can perform chin-ups. But none is so much fun as a climb across the monkey bars.

References

1. Injury and frequency of use of playground equipment in
public schools and parks in Brisbane, Australia
J W Nixon, C H C Acton, B Wallis, M F Ballesteros, D Battistutta
Injury Prevention, 2003

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

The Zercher Squat

This is the first in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Zercher Squat.

What is the Zercher Squat?

To the uninitiated, the Zercher Squat is a strange beast. Instead of the bar being held across the shoulders (slightly higher or lower for Olympic Weightlifters, Bodybuilders and Powerlifters); it's held in the crook of your arms. The inside of your elbows, if you like.

This is somewhat painful (although you do get used to it a little), however it's an extremely effective exercise. As Louie Simmons notes in Dead Lift Secrets :

It teaches you exactly how to squat. It teaches you to push your knees apart. Push your chest up. Push your buttocks out. The whole nine yards.

Origins

The Zercher Squat was one of the many cruel and unusual exercises created by St Louis strongman Ed Zercher (1902 - 1995). Zercher's own home gym resembled a junkyard more than a basement, and was filled with such toys as anvils, wrecking balls and assorted pieces of machinery. Sounds perfect.

Technique

This is one of the rare exercises where using a thick bar actually makes it more comfortable. A strongman yoke with an adjustable crossbar is great; a thick (2.5" - 3") barbell is also a good choice.

The lift comprises two stages, although it is common to see only the second one being performed in gyms.

The weighted bar begins on the floor, and is deadlifted (using a conventional, or shoulder-width stance) to a point a little above the knee. Aim for the lower quad muscles, rather than your kneecaps.

Slowly squat down; balancing the bar at this point on your lower thighs. Slide your arms under the bar until it reaches your elbows. Now stand up.

Simply reverse the process to complete the exercise. That's one rep.

NB : You may notice that this movement resembles the action of lifting a heavy stone, and it can be a great way to help train for such an event.

How to hold the bar

Regardless of how you hold the bar, there'll be some pain involved. Whilst you can probably ignore it when there's 50kg on the bar, it's a different story when the bar weighs 200kg.

There are three things to consider here. Experiment with them and find the combination that feels right to you. They are :

How your hands are -

• as fists
• clasped together

How your forearms are -

• crossed over
• bringing your hands together
• straight ahead (or at a slight angle)

What the bar is resting against -

• your skin
• a board
• something soft, such as a towel

The videos below show a variety of these combinations.

Videos

The following videos will give you an idea of the various techniques that people are using for this wonderful exercise :

Power Circuit Training
Josh Henkin and Keats Sniderman
(partial Zercher Squat shown)

Zippy Videos
(130kg partial Zercher Squat shown)

Exercises You've Never Tried #18
T-Nation staff

425lb x 2 partial Zercher Squat [streaming, 1.3mb .flv download]

Old training clips compilation from Chub

Other 'Zercher' exercises

There are several other exercises which use the same method of holding the bar. Try a few of these :

• Zercher Lunges
• Zercher Good Mornings
• Zercher Situps
• Zercher Deadlifts (simply start with the loaded bar on the ground, squat down and hook your arms under it, then stand up)

Of course, the original Zercher Squat is still a personal favourite. Definitely a keeper.

Resources

The Zercher Lift

A truly uplifting experience

USAWA

Wally's Place

Finnish Power
(thanks Kris)

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

29 Things to do with a Barbell in the Corner

Have you been looking for a way to attract some attention in the gym, or some new tricks to slip up your sleeve? Here are a few twists on some old moves using 1 or 2 barbells against a wall. The set up is painfully simple; find some space to place a barbell or two, make sure you have at least 5 or 6 feet on either side of you (for safety reasons) and some plates. In our experience we find that it is a good idea to have several 10 pound weights due to their ease in loading the barbell with steady increments, and they help to increase the range of motion, but to also have a some 45's as well because sometimes, you just need more weight.

Here's the set up.

1. The Modified Hammer Jammer

   This is an extremely low tech high effect solution to a hammer jammer system. As you press on the barbell it moves upwards in an arc like fashion. You can isolate the pressing motion by keeping your legs in an athletic lean position without bending them and initiating the force through your core, or you can tack some weights and lower the stack with your legs, and while driving through your heels, explode the weight forwards.
   

2. Lumberjack Squat

   This is an exercise that can help beginners learn how to squat using their hips. It removes the large majority of compressional forces on the spine, that can be associated with back squats. The idea is to interlock your fingers as high up on the barbell as you can, and then allow the bar to rest at the bottom of your chest, or right on your sternum. You want to actually be leaning into the barbell, so as you squat your hips come into play and act as a set of brakes. Then drive your weight through your heels so you're leaning forwards again. This is one of the exercises that I highly recommend using the 45 pound plates; if weight is not an issue. Otherwise you can always progress upwards in increments of 2.5 all the way to the 45's.
   

3. Bent-over Rows

   These ones actually change then angle of pull from parallel to the floor, to about 45 degrees, depending on limb length and how far you start and end. Essentially you want to have your back facing the wall, and the execution is the same as a T-Bar row except that you are only using one barbell. Here is another situation where you will most likely want to use many smaller weights instead of few larger ones, due to the R.O.M. decrease that happens with bigger plates.
   

4. Modified High Pulls

   This one takes advantage of the high pull motion with a change of feel. You'll want to actually face the barbell perpendicular so that you become a larger extension of it. Reach down and grasp the bar near the end (the closer to the end, the heavier) while keeping a straight back, and pull your elbows as high as you can.
   

5. Overhead Squat

   This is not what is considered the overhead squat, however it can add a whole new challenge, especially in the shoulders and core. You basically outstretch your arm(s) (one arm version showed here) and squat down as you would in the lumberjack squat.
   

6. The Floor Press

   - this is a modified version in which you lay down on the floor with the end of the barbell sitting over your the crease in your elbow. Essentially press straight up, and the weight will move up and behind you as it does with that arc like movement. This one is a bit tougher because the nature of the barbell when compared to a dumbbell tends to swivel 360 degrees, plus upwards, downwards, and side to side as well.
   

7. Modified Jefferson Lift

   This is where you straddle the barbell with both legs, and grasp above the weights while you lower yourself straight down as if sitting down into a chair. The R.O.M. is limited so you can use heavier weights if you feel comfortable.
   

8. Modified Stiff-legged Deadlifts

   The same concept as a regular stiff-legged deadlift except that you choose a side to start with and grasp the barbell only with one hand. The motion is the same, but this time the stretch is a bit more intense.
   

9. Suitcase Deadlift

   This one is an older movement beginning to resurface itself into the main scene. Essentially it's the exact same thing as the stiff-legged version mentioned above, except that you bend your legs and sit back as you pull up, so a deadlift where only one arm is holding the weight, and the opposite side as to contract very tightly to keep you from tipping over.
   

10. Modified Seated Overhead Press

    This one's a bit harder than it looks, the weight will rise behind you as you lean into it, and the weight feels significantly heavier than it really is.
    

11. Push-ups

    Just like it sounds, except that you place one hand on the barbell to raise yourself a bit higher. It really helps to use the big plates as this will make things a bit more challenging. If you want to add some more core stability and coordination you can push up, and then power yourself over it and land with the opposite hand on the end.
    

12. Barbell Wrist Flexion

    Just like it sounds, grasp the edges of the bar, and roll your fingers up to your wrist, activating the wrist flexors and improving your overall grip strength as sometimes sweaty hands can make this part of the bar harder to hold. You also get the bonus of dealing with a larger surface area, rather than the body of the barbell.
    

13. Bent-over Raises

    Basically you bend at the waist preventing your back from rounding as you stand on the side of the barbell, and then raise it as high up to your sides as you can. This one is harder than it looks, and can be a new facet to rear delt training.
    
    

14. Modified Barbell Windmills

    This one is a bit difficult to explain since the bar somewhat throws off the motion of the windmill, and it's much less stable, but if you're looking for a challenge or a new take, this might be the trick for you. Get under the bar, and outstretch your hand, as you go down you'll want to stare up at the bar to keep your focus high, and bend at the waist so that your trunk becomes parallel to the floor.
    

15. Single Arm Barbell Fly

    This one is an excellent challenge for overall core stability, and this one stresses the chest, shoulders, and elbows very heavily. You want to lock your feet into the ground and maintain a tight waist as you allow the outstretched barbell to drift as far to your side as you can, any lower than parallel can become very dangerous to your shoulder so exercise with caution.

    
    
    
    

    Now we add two barbells to the mix, and essentially double the fun.

    Here's the setup, essentially same as the first, and altering the distance between the barbells can shift the arcs and angles a bit differently.

    
    

16. Modified Hammer Jammer (Double Barbell version)

    This time you use two barbells, and most likely cut the weight down, as this one can become very difficult very quickly. Same as above although you'll have to use your legs a bit more to drive the weight upwards.
    

17. Double Overhead Squat

    Same as it is with the single except you're going to have to exert more core stability to keep from caving in or falling backwards.
    

18. Double Bent-over Barbell Row

    This one I think is a bit easier than with a single barbell, due to the balance from side to side. Essentially you want to lean back, squat down to a quarter squat or so, and pull elbows back as if giving someone an elbow to the ribs.
    

19. Double Floor Press

    This one you will most likely want a partner to pass you the weights because it is extremely awkward to roll onto each side to grasp the barbell, however once you give these a try, you may find that work very well for hitting the upper chest, because the barbell moves up and back.
    

20. Double Incline Fly

    This one is absolutely amazing, and difficult to describe where you will feel the tension because it shifts all over the upper body depending on how you are able to transfer forces.
    

21. Double Seated Military Press

    This one is a bit challenging to get into position, but when done unilaterally it helps you generate a tremendous amount of core force to maintain an upright position. The weights moves forward, and upwards so it really challenges you to maintain a tight position.
    

22. Double Lateral Raises

    These can be extremely difficult to get used to, but not only are they stressing the lateral head of the deltoid, but the posterior comes into play very heavily the higher up you go. It also challenges the rotators because the arc like movement goes against the conventional lateral raise, and can help with stubborn external rotators.
    

23. Double Standing Russian Twist

    This one is probably one of the toughest core exercises with a rotational component, with or without weights. The idea is to get the barbells swinging in succession so that one is a few inches or feet away from the other, and they move as a windshield wiper. With weight this is extremely difficult and not for the faint of midsection.
    

24. Double Barbell Shrugs

    This one can be a test of grip strength if held on the edge of the barbell, and the shrug pulls the weight behind you, really loading Trapezius 3 and 4. If you're going for a pure strength perspective grab the business portion of the barbell and shrug, the only real difference is grip strength.
    

25. Double Barbell Deadlift

    This may soon become my new favorite exercise due to the new angle on an old favorite. Essentially you get in between the bars, and deadlift away, the movement is the same, except that it might be less stressful on the back if you lean into the pull of the movement.
    

26. Push ups

    Don't have a set of push up bars? Feel free to give this one a shot, it also doubles as a fly if you allow the barbells to roll to your sides. If you do not keep your arms close to your sides, you may find the barbells rolling to your sides. I'd recommend using the 45 lbs. on this so that you can really get a deep stretch. If this is not difficult enough try it with your feet on a bench or box, a weighted vest, or a partner giving you manual resistance.
    

27. Bench Dips

    Or in this case double barbell bench dips. Essentially the same set up as the push ups except that you face the other directions with the barbells to your back, you can add a box to the mix, some weight, or aim for high reps. This one also has a tendency for the barbells to roll away to your sides, so it keeps a deep contraction of the chest, and shoulders, to prevent this. Also makes a good beginning progression to the iron cross if you have your feet up on something.
    

28. Double Barbell Standing Calf Raises

    Now this one hits the calf from a whole new approach. The key differences between this and the machine standing calf raises, is that instead of moving upwards, you're moving upwards and forwards with the arc of the movement. Add some plates below your feet to deepen the stretch. You may want a partner to help pass you the weight, because too much weight can be risky when picking up the barbells.
    

29. Double Barbell Front Squat

    Like the standing calf raise this one forces you to drive forwards as well as upwards, hitting the muscle in a new way. Like the previous exercise you may want a partner to help you load the weights up to your shoulders.
    

Hopefully this article can give you some more ideas, to keep up your gym repertoire, and for those who work out at home with minimal equipment, can help you reach your goals with the low tech, high effect mentality. Last but not least some extra exercises that came as some runner ups were L-Sits, L-Sit Iron Crosses, Handstands Push ups, Squatting on the ends of the barbells for instability, and abductor adductor exercise in which you stand on the ends of the barbells and while using a spotter, spread your legs using abduction, and then squeeze your feet back together to a stand. This one would be best if done with the little weights to increase the R.O.M.

If you like what you see, and have some great ideas to contribute, feel free to leave a comment on All Around Strength and we'll be sure to post a picture of it online.

Spring in the States means taking workouts outside, as the Mighty Kat did over the weekend.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

The Hack Squat

This is the third in a series of Timeless Exercises; a collaboration with Run to Win's Blaine Moore. The Hack Squat.

The Hack Squat is an exercise that seems to be commonly associated with a machine; however the barbell version is indeed a thing of beauty. If they aren't forming part of your current routine, perhaps it's time to give them a shot.

Origins

The exercise is usually thought to be named for its creator - or at least the first to openly harness its powers - wrestler George 'The Russian Lion' Hackenschmidt; or 'Hack'. As a wrestler he was seemingly unstoppable; competing in over 3,000 fights from 1889 - 1908 and winning all of them [1]. Yes, he was that good.

George Karl Julius Hackenschmidt (he was of Swedish descent, if you're wondering why he doesn't have a Russian name) was famous for many strength feats (including some that remained unequalled for an astonishing 50 years). The Hack Squat is at the centre of some of these (including a staggering 550 reps with 110lb).

A word on the name

Although it is seemingly self-evident that the name 'Hack Squat' comes from the short version of his own name, Hackenschmidt claimed in The Way to Live that the name actually came from the word hacke, meaning 'heel'. Either way, the name 'Hack' is entirely appropriate.

Technique

Load up a bar and place it on the floor. Stand just in front of it, with feet roughly shoulder-width apart, and grasp it with a double overhand grip. Stand up.

The bar itself will mainly move vertically (there's very little horizontal motion). As with a deadlift, think of your hands simply as hooks, keep your back straight and move upward until you're standing upright.

Muscles involved

Although this is primarily a quadriceps exercise (especially for the Vastus Medialis), a number of other muscles come into play. These include [2]:

Synergists

* Gluteus Maximus
* Adductor Magnus
* Soleus

Dynamic Stabilizers

* Hamstrings
* Gastrocnemius

Stabilizers

* Erector Spinae
* Trapezius, Middle
* Levator Scapulae
* Trapezius, Upper

Antagonist Stabilizers

* Rectus Abdominis
* Obliques


Things to consider

As with other Squat varieties, there is a greater emphasis on the glutes when below parallel. Range of Motion is as important here as with any other exercise (with the usual exceptions, of course).

If you are unable to perform the full-range lift, simply set the pins of a power rack to the lowest position you can manage and perform them from there.

Keep the feet flat on the floor. If your legs are too tight to allow this, stretching is a better option that elevating the heels (standing on plates, for example). That said, elevate the heels if you find it's still necessary to perform the exercise.

During the upward portion of the exercise, push with your heels rather than your toes. This will help minimise the stress on your knees [3].

Conclusion

The Barbell Hack Squat's a great exercise - simple, inexpensive and quick to perform. If it isn't already part of your current routine, give it a run.


References

1. George Hackenschmidt: The Russian Lion.
By David Gentle
Natural Strength
(part 1, part 2)

2. Barbell Hack Squat
EXRX

3. Hack Squat
ABC Bodybuilding


Images and video

Nate Dogg Hack Squatting 140kg

132kg Hack Squat (thick bar) [929kb .flv download]

Singapore Sports Council (exercise demonstration)

Fitrex (exercise demonstration)

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

10 Questions with Strongman Mike Gill

This is the first in a series of brief interviews I conducted with strength athletes from around the world. Hope you enjoy them.

1. Firstly, a bit of background. What is your name (and nickname), and where did you grow up.

Mike Gill. I was born in Buffalo, NY on November 19, 1972 making me 34 years old. I’ve lived in Buffalo and its suburbs for most of my life. I spent five years in Durham, NC where I owned three gyms, but returned home after never really adjusting to the area. Most people just call me Gill.

2. How did you get started in the sport?

I started seriously training with weights when I was 16. I had tinkered with them prior to that for years, but got dedicated after a “hardcore” gym moved into my town. I did a few bodybuilding shows in the 90s but I never could get lean enough. Besides, I like being bigger and training heavier; those two things don’t happen when you are getting contest ready. So for 10 years I just maintained my size and strength and did a few other things. I ran a few duathalons (run, bike, run) some 10k’s and did a short course triathlon. They fueled my competitive fire, but didn’t mix well with my body type. Ben Hanson (the other Chasing Kaz writer) suggested I try Strongman. I tossed the idea around for a few months and then after watching the 2005 WSM from China I decided to give it a go. I did my first strongman workout in March of ’06 and my fist competition 3 months later.

3. Which accomplishment (sporting or otherwise) are you most proud of?

Winning the Kumite Classic this year was a pretty awesome feeling for me. In my first year of competition I placed second in all three contests I entered; that was very frustrating. Getting the win assured me that I had the mental game to make it happen.

4. What are your goals for the next year or so? The next 10 years?

I would like to crack the top 5 at nationals this year. The competition keeps getting stiffer each year as the sport grows and that’s good, because it means the US as a whole is getting stronger at the sport. I think I have the tools to get my pro-card in the next 18-24 months, so that’s my long term goal. Other than that I would just like to stay healthy and continue to get bigger and stronger.

5. What changes in the sport have you seen over the years? What would you like to see?

I would like to see more odd events in contests, but standardization for getting your pro- card. That may sound confusing, so I’ll explain. To get your pro card now you have to win the amateur division at a pro-am or win Amateur Nationals. A few years back this was a good system as there were literally just a few competitors at each contest and the sport was much smaller. Now there are many guys competing for just a few spots each year, with many of the contests held in small remote locations. It’s expensive to get to and sometimes the best don’t show up, allowing a lesser competitor to earn a pro-card.

If NAS switched to regional qualifying meets then you would assure a more even system for earning a pro card. Qualifying meets would all have the same events and a certain time or number would earn you points. All participants with enough qualifying points at the end of the day would earn their cards. For example to earn a pro card you would need to clean and press a 300lb log 3 times, run a 315lb per hand 100 ft farmers walk in 24 seconds, deadlift a 800lb side handle apparatus, flip a 900lb tire for 50’ and then drag a 500lb sled, and then do a series of 5 stones to fixed heights for a certain time. This would open the doors for more competitors to go pro, find sponsors and become better athletes.

Contests should take an opposite approach though. Logs are now all steel and plate loaded; people can’t relate to the weight. Same thing with a bar that is loaded with 500lbs or 700lbs of plates, it all looks the same to the audience. To make it more interesting to the spectators (and therefore get more TV time) events should incorporate cars, safes, motorcycles, people, field stones; things that inspire awe in Joe Average when you lift them because they can relate to the objects.

6. Would you encourage up-and-coming athletes to follow the same path (as you have)? What would you do differently?

I didn’t find this sport until I was 33 years old, so that’s a bit late. What I would encourage younger athletes to do is try a variety of things until you find what you are good at and like at the same time. I’ve run into quite a few people who were good at something but no longer cared for it; it makes playing sports a chore instead of something great.

7. What types of training have you found to be most effective?

Low-volume, fluctuating intensity, high frequency training performed on the core lifts and events. It’s the method the Bulgarian Olympic lifters perfected that has given them a truck load of medals from the 70s on. You limit the amount of work in a training session, but train more often. Instead of wearing down the muscle in one session you condition it to recover faster so you can train it sooner. When applied correctly with proper recovery you can hit the same lifts multiple times per week and you are fresh each time. It’s great for me and my schedule.

8. What's your current training schedule like?

I’m a strength coach and personal trainer so I work a split shift every day. This enables me to train at around 11 AM every day (close to contest time) then eat and sleep immediately after. If I am doing splits I can get a second session in some time that afternoon.

Currently I train 4-6 days per week. I do one major lift during a training session like squats, press or dead and then do some auxiliary work. I limit training time to 40minutes. On Saturday I train events. We usually do 2 works sets per event and 3-4 events. We do this in about 2 hours.

9. What is your diet like - do you eat anything specifically to assist your training?

I eat a high fat, high protein diet, with moderate carbs. I rely mostly on food to get my calories and just a weight gainer or protein supplement if I am coming up short. I aim for a dozen whole eggs everyday along with 3lbs of red meat. I eat fish 2-3 times per week as well. My two sponsors are Perry’s Ice Cream and Braun’s Restaurant. I eat a ton so it makes it logical to have food companies behind me.

I stay pretty lean as well. I find it hard to get my bodyfat over 15% no matter what I eat. I compete at 280 and would like to be closer to 300 in the near future.

10. Are there any parting thoughts you'd like to share with our readers?

The most under-looked aspect of this sport (or any) is the mental game. In strongman you have to have great pain management skills. I’ve seen plenty of guys quit because they were tired or mentally beat, but still had the physical ability to continue. Doing sets of 10 reps with stones or tire flips for 2 minutes straight will get your conditioning up and raise your pain tolerance.

Consistency is key, as well. So many people want to know why they haven’t changed after training for just a few months. You need to be dedicated to your training, diet and recover for years to make the best gains.

Thanks for your time Mike - it's greatly appreciated. Best of luck in your next competition!

---

You can contact Mike - and keep up with the world of Strongman - via his site, Chasing Kaz. It's a great read.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Nails : Converting imperial to metric

Yesterday I finally had time to head over to a nearby hardware store, which still ranks highly on my list of cool places to just wander around. This time, however, I headed straight for the fasteners section : specifically nails.

I'm currently re-reading the Diesel Crew's Bending eBook (review), which discusses in great detail the many fun things to do with nails, bolts and other metal objects and the equipment and techniques necessary in order to do them. However, as I quickly discovered, the nails sold here these days are denoted solely by their metric measurements. The days of dual notation and handy conversion charts have gone.

For anyone who finds themselves in a similar position, here are a couple of charts which should prove indispensable.

Nail shank gauges (diametres) Gauge sizes Decimal inches Decimal Millimeters 18 .049 1.24 16 .065 1.65 15 .072 1.83 14 .083 2.10 13 .095 2.41 12 .109 2.76 11 .120 3.04 10 .134 3.40 9 .148 3.76 8 .165 4.19 7 .175 4.44 6 .203 5.15 4 .238 6.04

Nail Lengths

Nail Penny sizes	In fractions of inches	In millimetres
2d	1	25.4
3d	1 ¼	31.8
4d	1 ½	38.1
5d	1 ¾	44.5
6d	2	50.8
7d	2 ¼	57.2
8d	2 3/8 or 2 ½	60.3 or 63.5
9d	2 ¾	69.9
10d	3	76.2
12d	3 ¼	82.5
16d	3 ½	88.9
20d	4	101.6
30d	4 ½	114.3
40d	5	127.0
60d	6	152.4
70d	7	177.8
80d	8	203.2
90d	9	228.6
100d	10	254.0

A quick note on the pennies

If you're in North America, you've probably seen nail sizes written in terms of pennies (60D, 70D, 80D etc). This most likely originates from the former English habit of selling nails in hundreds, and the 'size' simply refers to the price. A 6 penny nail is of a size which sold for 6 pence per hundred, and so on.

Why the D? It stands for Denarius, a Roman coin similar to a penny.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Row, row, row

This is just a quick look at several of the popular - as well as a couple of the less well-known - rowing exercises for the back. Naturally, there are many other ways to work the same muscles (particularly the lats), including the many varieties of pull-ups and pull-downs.

Bent-over row
For a long time, the Bent-over row was a bodybuilding staple. Despite being seen a little less these days, it's an excellent exercise. As with many on this list, there are several ways to do them.

Standard
Stand with feet wider than shoulder-width (I realise Arnold's using a narrow stance here), with the loaded bar on the ground in front of you. Bend at the waist, bend legs slightly, flatten the lower back, grab the bar with a wide overhand grip and pull it to your chest. The plates should be just off the ground at the lowest point, and the bar is pulled to mid pecs.

Pendlay row
This is really just a very strict bent-over row, with the bar pulled to the abdomen. It is often performed using an underhand grip.

Yates Row
Dorian Yates famously used a modified bent-over row with great success. The differences from the standard variety are: standing more upright (torso at about 70°), use of an underhand grip (so as to allow more bicep involvement) and pulling the bar to the navel.

Dumbell row
With one knee and one hand (left knee and left hand if working right side) on a bench, and a dumbell on the ground at its side, grab the dumbell and lift it straight up by contracting your lat and bending your arm. Slowly lower it, and repeat.

Dumbell row (tripod)
Rather than placing one knee on the bench, stand behind the bench and only use a hand for support. The front leg should be slightly bent, the other one a little further back (but straight). Lift the dumbell as usual, but add a slight twist at the top to increase the ROM.

Lying row
This is essentially a bent-over row done whilst lying face-down on a bench. The bar is pulled to the chest (or as close as the bench allows).

T-bar row
I first saw Arnold doing this many years ago - a very impressive looking exercise. With the weight on one end of a bar (and something else holding down the other end), straddle the bar, grab it a little below the plates (with both hands) and pull it to your chest. Note - if the other end of the bar isn't weighed down enough, you won't be having kids anytime soon.

Chest supported row
Somewhere between a T-bar row and a Lying Row, only using an incline instead of a flat bench.

Seated Cable row
Grab the handle, lean back slightly with legs bent and pull handle to waist. Pull shoulders back, push chest forward and straighten back during contraction. Return until arms are extended, shoulders pulled forward, and back flexed.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Buyers' guide : the Power Rack

With most of the equipment in my home gym, the current setup is more than reasonable; however I'd probably change a few things if I was starting again. The humble Power Rack - the core of the gym - is no exception to this. If you're about to buy one, here are a few things to consider.

Height

If you're planning on doing any overhead work (Military Press, Overhead Squats etc), you'll need a bit of headroom. This will require both a high ceiling and a tall rack (mine is about 7' tall - high enough to stand in, but I'm forced to do seated versions of the above exercises).

For chin-ups, make sure there's enough room above the rack for your head to clear it comfortably (particularly if kipping's your thing). Also check that there aren't any light fittings overhead (sounds obvious, but you'd be surprised).

Weight, weight stands

Nearly every rack on the market these days will comfortably take several hundred kilos. This is fine for most people, and the small percentage of the population who demand heavier weights (and I really can't blame them) will probably already have their favourite rack picked out. If not, take a look at these over a EliteFTS.

On a side note, it can be extremely handy to have a few bars on the rack itself to hang plates on. Especially once you get into your work sets.

Attaching bands

Whilst you can always loop bands over heavy dumbbells, hooking them directly onto the rack is much, much simpler. If you regularly use bands in your training, a rack with a selection of dedicated hooks or pins is definitely worth looking at.

Spacing of pin holes

One of the things that delineates the cheaper racks from the ones that people are seen drooling over in garages everywhere is the spacing of the pin holes (the holes down the side of the rack that the pins are placed in). Within reason, a smaller gap between the holes allows for a greater degree of flexibility. Anything down to about 1" is fine (the cheaper racks have a gap of 2" or more).

Want to work on your sticking point from just there? Now you can.

NB : the spacing sometimes varies within the one rack. If it does, the finer spacing will most likely be in the middle of the working range; where it can be used to your advantage.

Extra J-hooks, extra pins

By default, many racks only come with a single pair of J-hooks (the hooks the bar sits in just prior to the lift). A second set can be extremely handy - for the other side of the rack (either internal or external).

Extra pins are also extremely handy for restricting the range of motion. For several great ideas on this see the Altering Barbell Kinetics ebook (free) I mentioned a while ago.

Width

Although the width of a barbell never changes (within one type, that is - standard bars are about a foot shorter than their Olympic counterparts), the width of racks vary from brand to brand. The rack's minimum width will depend largely on what you're going to do with it.

Sumo squats and rack pulls will take the most room; somewhere around 40" would be an absolute minimum, but your best bet is to measure your own squat (outside one foot to outside the other).

If you intend to bench press in the rack, or use the bench as a seat for other exercises (such as the overhead work I mentioned earlier), make sure the bench fits. If you're buying them both at the same time, great. Test them out.

One more thing to note with the bench inside the rack - if you plan to use dumbbells from the bench, make sure there's plenty of room to drop the dumbbells once they get heavy. Oh, and something to protect the floor (in the drop zone) is always a good idea - a couple of rubber mats will do nicely.

Optional extras

Whilst the rack is an extremely versatile piece of equipment, there are a few optional extras that are well worth considering. These are :

dip bars : these often hook on to one of the pins, and will stick out from the rack about the same distance as a loaded barbell. alternate solutions make use of the free space in front of the rack.

lat pulldown : whilst this takes up some of your rack's depth, it makes pulldown work nice and accessible.

step-up platform : although you can always use your squat box for these, a dedicated platform is both stable and always there. a great accessory.

storage hooks for bars : these are usually on the outside of the rack (to the rear), and ave very handy if you regularly use several different bars in your training.

storage hooks for bands and chains : these are generally on the sides of the rack (facing out), and are great for hanging the bands and chains you're not using for that particular set.

Overall space in your gym

One final question - how much room will a rack take up in my gym?

As noted above, racks vary a little in size - particularly in width. If you allow enough room to walk around it, you'll be fine. Happy shopping.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Bars, Plates,Hooks and Collars

This is the third in this month's article series on strength training equipment - a collaboration with Run to Win's Blaine Moore. Today I'll be looking at a few of the essentials for any gym - bars, plates, hooks and collars.


Standard vs Olympic

When I began lifting weights - a little under 3 years ago now, although I gave them a few brief tests a decade or two ago - I started the home gym off with a bench, bar, dumbbells and plates. These bars were standard (rather than Olympic); as were all of the plates.

It was not until several months later I became aware of the differences, and began switching over to Olympic bars and plates. So what are the differences?

There are six key differences between Standard and Olympic plates. If you're aiming to compete in a powerlifting or Olympic lifting event, the Olympic bars and plates are an obvious choice. However, they may still be worth considering for their other differences. These are :

diameter (of hole, bar) : Standard bars are less than 1" in diameter, whilst Olympic bars are a more noticeable 2" or so. This instantly increases the grip component of many lifts.

length (of bar) : a Standard bar measures either 5', 6' or 7' (the 6' seems to be the most common); an Olympic one is always 7'. The extra length increases the stabilisation component of many exercises.

weight (of bars) : a Standard bar weighs in at around 10kg, an Olympic one a much heftier 20kg. The weight of an Olympic bar is easily included in calculations for total weight, as it equals the same as a large (20kg) plate. Whilst there are both heavier and lighter plates available, the 20kg (44lb) is common.

cost : the major factor in the favour of Standard bars and plates is the cost, which is generally considerably cheaper than the Olympic counterparts.

comparison : for both calibration and historical reasons it is usual to see Olympic bars and plates used in competition. However, even if you're not competing, it's great to be able to instantly compare your own lifts to those you've seen on the platform.

threading and knurling : Standard bars often have threaded ends (for the collars), whilst Olympic bars are typically smooth throughout this section. Olympic bars also differ in the knurling on the bar, which is similar from bar to bar, unlike the knurling on Standard bars. This knurling is used not only for grip, but to line your body up in various exercises.

availability : another factor that should be considered when purchasing new bars or plates is their availability. Both new and second-hand bars and plates are more easily found in Standard sizes. When it comes to buying plates - particularly at this time of year - a great place to start is the nearest garage sale. Joe Skopec has a great article on cleaning up the rusty iron you often come across in such a sale.

Fat bars

If you're looking for a little more of a grip challenge than an Olympic bar affords, consider either making or purchasing a fat bar. A typical diameter of a fat bar is 2.5' - 3'.

One thing to keep in mind - especially if you're fattening up your own bars - is that the plates themselves will be unchanged (whether Standard or Olympic); only the bar itself will be altered. For a very simple way of doing this, take a look at a couple of pictures of my chinning bar being given the fattening treatment. A similar process was then employed to thicken up a couple of dumbbell handles.

Hooks

If you've ever tried Front Squatting, you may have considered using the Hook method. This is the DIY gym enthusiast's version of the Top Squat device; employing two pipe wrenchs or long-handelled vices to hold the bar as pictured.

Other hooks sometimes used in conjunction with the bar are those which are connected to wrist straps (the 1-Ton Hooks are perhaps the best known), and reduce the grip component on lifting exercises such as shrugs, rows and the deadlift.

For dumbbell pressing exercises when a spotter is not present, Dumbbell Hooks (usually Power Hooks) are invaluable. These allow the bells to be suspended close to the starting and finishing position of the exercise, and remove the need to hold the dumbbell as you get into position.

Collars

Collars are placed on the bar just outside the plates, in order to prevent the plates from sliding along the bar. This sliding is not only dangerous for anyone standing near the end of the bar (if you've ever dropped a plate on your foot you'll understand this), it's also a good way to upset any lift. Think back to the last time you performed a squat with the bar slightly off-centre.

There are several varieties of collars, and these differ widely in their weight. Be sure to include the weight of the collars in your training notes - for the heavier varieties in any case.

The most common types are :

Spring collars : I use these for light weights only. They're quick to affix/release, but they tend to move a little when there are heavier weights involved.

Key or pin lock (aka shaft or compression collar) : the home gym contains a pair of dumbbells with the older key lock (an Allen key must be used to remove the collars). I generally use the new style of these which has a pin (permanently in place) instead of the key. Much faster to change.

Screw thread (such as the Spinlock collar) : designed for the threaded Standard bar, these collars are simply spun into position. Whilst secure enough, their one drawback is the relatively slow changeover speed.

Lever locking (such as the Okie Grip) : I've never tried these, but they're certainly secure with heavy weights (take a look at some of the photos on the Strength Tech site), and are definitely in the game as far as speed is concerned. If anyone has tried them, I'd love to hear about your experience.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

Specific Training for the Transverse Abdominis: Belt It In

For most people, specific-training ab routines include a variety of spinal flexion movements designed to emphasize the rectus abdominis, the vertical muscles on the front of the core (rectus = erect). In the weightroom, these include familiar exercises such as crunches, reverse crunches, sit-ups and Roman chair leg lifts (although the chief emphasis ends up going to the hip flexors in such leg lift exercises more often than not). In the yoga or Pilates studio, they include a variety of V-sit exercises. While all of these may, if performed properly, leave your core stiff and sore the following days, if these make up your entire abs routine, there is an important abs muscle that you are neglecting -- transverse abdominis.

The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The exercises for this ab are different from the ones mentioned for the other abs. They may not sound like much and certainly won't look as dramatic as, say, your big bench or monster squat. But if you've been doggedly crunching away and still don't want anyone seeing your exposed belly until you're good and ready, training the TA may be exactly what your program needs.

Most people have some innate sense of how this muscle works, and proof that it's the key to a great midsection is right there. Think about the old phrase "sucking in your gut." When people who have no idea how to work out want their tummies to look good, they instinctively try to draw in their abs like the Frank Zane vacuum pose. This movement bears no resemblance to a crunch-type movement. They do not bend over. Their hip flexors remain neutral. The only bodypart they try to affect is the TA. And crude as it may look, bodybuilders take notice: they've got something there.

The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to intra-abdominal pressure, which creates a column of support for the spine as well as the trunk area (NASM, 106). In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.

Begin by becoming aware of this muscle. Sit upright on a bench. Have a partner face you, place both of his hands on your shoulders, and gently push you backward (gently!). Your goal is to maintain your upright position, not allowing your spine to extend/your back to arch. Your TA will kick in to achieve your goal.

Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. Strengthen it, and you'll have just that much enhancement to the appearance of your midsection.

Here's something you can do while you're driving. Whenever you hit the brake, contract your TA. The momentum of moving forward will provide tangible, manageable resistance. This is a great way to get in some TA work in daily life.

Keep the exercises distinct from your other ab and core exercises. You may perform them in the same workout, and indeed you should keep your TA tight throughout most of your exercises as a rule. But set aside a few specific moves to devote to training your TA alone. Train your belt on the inside, and you'll be tightening up the one on the outside.

The program

Exercise 1: The Cross
Stand upright with your arms straight out to your sides. Bend slightly at the knees. Position your spine in optimal neutral alignment. Now contract your TA in reps, using the visualization above. Push your belly button into your spine. No kidding, this alone can be very taxing, with proper form and energy.

Exercise 2: Cable pulldown
Attach a rope handle to an overhead cable pulley. Select weight, face away from the machine, and pull the handle down so the rope is resting comfortably over your traps. Kneel on the floor, holding the rope tightly in place. Maintain an erect posture from the knee up. Now are you are ready to begin the movement. Pull in your belly button as before, and allow that contraction to pull your torso down slightly and your navel up slightly. The key is slightly! Your hips should not flex at all. This is a very small movement, but done properly, it engages the entire abs group, and is a real smoker.

Exercise 3: Hanging TA
Suspend your body, using elbow slings or simply gripping neutrally positioned pull-up handles. This is similar to the cable pulldown; maintain a neutral posture, keep hip flexors relaxed, and contract the TA first, pulling the rectus abdominis with it.

Exercise 4: Ball Toss
This is a very advanced exercise. Be sure that your TA is adequately strengthened through the above exercises before attempting it. Use a decline bench. Anchor your feet under the rollers. Sit upright. Align your spine in a strong neutral position, activate the TA, hold the contraction and have a partner gently toss a lightweight (three to five pound) medicine ball to you, aiming at your stomach. Catch and toss it back to her. Repeat. Resistance can be increased by leaning back at the hip and by your partner aiming higher. Use your partner to monitor your posture. It is far too easy to relax the spine into spinal flexion, exaggerate the natural curves in the spine, and flex the hip joints in order to accomplish the ball handling. But to catch and return the ball is not your main goal; your goal is to maintain a neutral spine and keep your TA contracted constantly while handling the ball. Do it right, and it's a killer.

References

National Academy of Sports Medicine Personal Training Certification Manual, 1999.

This is a guest post by powerlifter Rick Walker, CSCS - Addressing Weaknesses in The Squat. Strap yourself in, this is a good one.

If you read most strength related material on the web today, you are going to come across a lot of talk about training weaknesses. This is great information, however, if you aren’t sure what the weakness is, how are you going to address it, train it, and fix it? The best way is to have a competent lifter watch your squat form with heavy weights, then break down what you are doing wrong. That isn’t always the best option. I mean, lets face it, it is downright impossible to find a “competent lifter” in the gym environment! So, I will go over some typical squat faults, what causes them, and what you can do about them to get your squat on the rise again.

Bending at the knees first

This is a common problem among many beginning squatters as the lifer is usually afraid of falling backwards with the weight. Instead of sitting back first, the lifter will bend at the knees to go down. This causes the knees to go forward well over the toes and often times causes the lifter to go up onto their toes in the hole. This is not only dangerous, but you are limiting how much you can squat. The pressure on the patellar tendons in this position is tremendous and leads to big time problems down the road.

Yes, some lifters, especially Olympic lifters, can adapt to these kinds of stresses from having their knees that far forward. Look at how far the knees are here:

However, the goal here is to improve the squat and move more weight, and that will be accomplished by sitting back into the squat.

How to fix it

The lifter must learn to sit back and not down. This can take a long time to get them to do, and even longer to get them to do it under maximum loads. I start all newbie squatters on a box.

I use a very high box and a very light load, usually the empty bar with some light JumpStretch© bands attached for tension. The basic commands I give are for the lifter to sit back like he is searching for a chair that is behind him. Once the lifter can get down to the high box by sitting back, I lower it an inch and start all over. Eventually the lifter will be able to sit back to a parallel box and the movement will become second nature.

Another possible reason for the lifter’s inability to sit back is hamstring strength. If the lifter has weak hamstrings, he won’t be able to sit back into a squat without falling. It gets much worse as the weight increases. To address this, get the lifter on the glute-ham machine pronto!

This is the best way to bring up lagging hamstrings and prepare the lifter for handling more weight in the squat correctly. I have also found Romanian Deadlifts and reverse hypers to be effective for improving the sit back portion of the squat.

Knees come inward on ascent

This is probably the second most common error made by a squatter. The lifter usually descends well, but once they hit depth and attempt to come back up, the knees shoot inward leaving the lifter in an awkward and dangerous position. The reason this happens is usually linked to weak hips. The hips are weak, and therefore the body, in attempt to lift the weight, will draw the knees inward. This places the stress on the stronger quadriceps muscles.

How to fix it

Direct hip work will help immensely, but the lifter also needs to learn how to squat. The quickest way I have corrected this with lifters is to take a min JumpStretch© band, double loop it, and put it around the lifters legs at about knee height while they squat lighter weights. The lifter’s goal is to keep the band tight and not let it fall down their legs. This will cause them to focus on proper knee position and really driving the knees out, not only during the ascent, but also during the descent. If you do this often enough, it will become second nature for the lifter to drive his knees out during the squat. I have found this to be most useful during wide stance box squat training. The lifter will be handling a lighter load, 50-60%, and thus can focus on the proper mechanics and keeping the band around their knees tight. Once it becomes second nature, there will be no need for the band.

Direct hip work via handle squats, pull-throughs, kettlebell swings, and belt squats will also help bring the hips up to match the strength of the quadriceps. When doing any type of direct hip work, make sure to really drive the knees out and make a conscious attempt to ‘spread the floor’ with your feet. Drive your feet hard into and out against the platform to assure proper hip activation.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

The lost art of overhead pressing

Charles Poliquin takes a quick look at Overhead Pressing and suggests a 12 week program for its use. Having only recently tried a couple of sets myself, I personally can see a bit more overhead work going on. Unfortunately the low roof means that this will be seated only, but that's still a good start.

There were a couple of ratios mentioned in the article, and after Alberto got everyone going with the Achieving Structural Balance piece, I can see a similar thing happening here. They are :

1. The ratio between seated dumbbell overhead presses and the bench press It should be that the weight done for 8 reps on each dumbbell represents 29% of the close-grip bench press measure. In other words, a man able to close-grip bench about 220 pounds for a single would use a pair of 65's for 8 reps in the seated dumbbell overhead presses.

2. The ratio between the behind-the-neck press and the bench press The weight for a 1 RM behind-the-neck press from a seated position should represent 66% of the weight used for a 1 RM in the close-grip bench press. That load is lifted from a dead-stop position with the bar resting on the traps, not from a weight handed off in the lock-out position.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

As Jim Wendler, Rick Walker and others have noted; traps maketh the man. Even if the rest of your body is comparatively small, huge traps are downright impressive.

In his article The Yoke, Wendler pointed out :

We live in a society that judges on physical appearance. Having big legs is ok, but no one notices. Big arms make you seem too narcissistic. A big chest makes you look like Captain UpperBody; a superhero no one wants to dress up like during Halloween. So that leaves the yoke as the essential body part to develop.

Besides which, a well-protected neck is always a good thing to have.

What is the yoke?

To a tailor measuring you up for a shirt (OK, imagine you're getting married or something; you can't wear t-shirts ALL the time), the yoke refers to the section from one shoulder to the other. Not around the back, but up and over the top. Bigger neck = bigger measurement.

To anyone who loves the iron, the yoke is simply the collection of muscles that sits around the neck and makes it look as though you're permanently wearing one of those inflatable travel pillows. Those muscles help protect your neck from all sorts of damage (which is why you'll often see footballers, wrestlers and MMA athletes working them seriously).

For a slightly more anatomical look at things, the yoke consists of :

Traps (Trapezius)

If the first exercise that came to mind when you read the word 'yoke' was the humble shrug, join the club. Listed below are several other ways to hit the traps, but the shrug is at the top of the list for a good reason - it works.

The traps help with several movements of your arms above your head (picture the movement of a pull-up, for starters). The top shelf always gets a little harder to reach after a solid deadlift day.

Rear Delts (Posterior Deltoids)

These are simply the muscles at the back of the shoulders, and help to raise your arms behind you (think of a rear lateral raise).

Neck (Several muscles, all designed to rotate and tilt your head in various directions)

This probably brings to mind helmets, neck harnesses and formula one racing drivers (if that last one surprises you, think about the G-forces those guys are repeatedly subjected to as they go around corners). There are several muscles involved, but they have a common purpose : to help protect the cervical spine. And rotating/tilting the head of course.

I'm travelling for a couple of weeks (back around March 15). In the meantime, here are a few hidden gems from the archives.

Enjoy.

I have two doctors, my left leg and my right.

- George Trevelyan, 1913

Walking is a greatly underrated form of exercise. Whether you're trying to lose weight, increase your conditioning work or simply 'stay in shape'; walking will help you on the way to your goal.

How much should I do?

The commonly cited daily minimum is 10,000 steps (about 5 miles), but really, any amount of walking is beneficial. Just try to do more than you did the previous day or week.

Note that this includes all walking through the day. You'd be surprised at how fast it adds up; particularly if you're on your feet all day at work. The simplest way to measure this is with a pedometer (don't worry, it's a tiny, inconspicuous thing).

When should I do it?

Rather than trying to cover a large distance in a single session (and 5 miles can be quite a lot if you're not used to it), break it down. The simplest way to do this is walk in situations when you'd usually choose another option.

Sometimes this isn't feasible (especially if it's raining), but keep the following in mind as potential leave-the-car-and-walk times :

• the journey to work
• the trip to the corner shop for milk, bread and newspapers
• stairs (instead of escalators)
• weekends (think 'Sunday hike', rather than 'Sunday drive' - even if you drive to your starting point)

This is a guest post by Strength Coach Amanda Haren - Healthy Pizza Snack Recipe. Perfect.


My estimated nutrition facts are for 1 serving size of 1 english muffin (which is the serving size pictured):

Calories = 250
Carbohydrates = 30g
Fiber = 5.5g
Sugars = 4
Fat = 8g
Protein = 14g

NOTE: The best part about these is that they are really quick & easy to make!

Ingredients

• 1 100% Whole Wheat English Muffin
• Organic Pizza Sauce
• Organic/Natural Mozzarella Cheese
• OPTIONAL: Garlic Salt