The Power, Endurance and Flexibility Page http://web.archive.org/web/20090304174027/http://ironsports.tv/ Enjoy lots of free articles below, buy one of the booklets, or e-mail me with a question or comment at: [email protected] or visit an online community of creative and hardworking people at: The IronWorks If you are looking for The Booklets go here: The Booklet Order Page Thinkin' Articles: Doin' Articles: How to save yourself! The 3 Cubed Powerlifing System Overhead lifting with the B-Squat The Art of the Grind More Overhead Lifting Mobility, Stability, Capacity, a Beginner's Guide. The famous "20min thing" for people who want it all! New!! The Martial Art "Hi-NrG!" for More Power in a Quarter Hour The belted B-Squat The Heavy Circuit! "Forty Two" About "power". Workout "Hack" for Bad Back Around the World in 12 Days! New!-"Pig-Iron's Progress"-Another way to get moving in the right direction. Fighting Power It ain't the contraction, it's the interaction! No Time !? Its all about the cake! Push, Pull, Lift and then..... The "B-Squat"..... More Power or More Power, Longer! Just Get Strong! Outline Rules of an Endurance-Weightlifting Sport Get High! If you can't seem to get out of your own way Strong as Your Weakest Link! The Joy of Suffering! In the balance! The Great Pyramid How to Bench for people who hate benching! Music, Art, Language and the Common Pushup A Simple Bodyweight Exercise Page New!! Ring Theory Flexibility Articles: Flex-ability Even more flex-ability How to "Hit the Floor".Gently (Full Bridge and Walkover Prep) All About Me.... Misc: Articles: Statistics, Lifts, Etc. "Sure as Shootin'"-Applying some athletic ideas to HandGunning. "Fall and Maul" 1 of 2 10/22/2013 11:10 AM The Power, Endurance and Flexibility Page http://web.archive.org/web/20090304174027/http://ironsports.tv/ Make your own! How good are you? Links (also under reconstruction): Blogs and Boards Suggestions welcome!!!! Physical Strategies Blog Crossfit (I still think they are mostly 90% ok) Ye Olde Strongman Blogh T-Nation (Kind of a mixed bag, but good articles pretty often) Straight to the Bar Blog Possi's Contortion Site Steve Shafley's Blog Andrey Kuzmin-Kettlebell Competitor Ross Enamait's Blog List of Circus Links-Everyone Loves the Circus! The 20 Minute Fitness Solution Inventive Kettlebell Alternative The Strength Resource Krista's Pages (Extremely good, not "girly stuff") More Old Stuff than You Can Imagine! Lots of Old Courses (mixed bag...) 2 of 2 10/22/2013 11:10 AM Around the World http://web.archive.org/web/20100411232716/http://www.ironsports.tv/ar... Make yourself a chart. "Bb" is for Barbell, "Db" is for dumbell, and "Kb" is for adjustable kettlebells if you have them (if you don't then just use the closest standard weight). If you dont' then you will make it around the world in eight days. The weights are posted after the name of the lift, "2/3 bdy" is a total load whether it is divided between two kbs, two dbs or one bb. For the one arm lifts where there is an implement in only one hand you will see it is half that. What you do is simply choose two lifts for the day, workout five or six days a week and do a set at the weight specified. This is for as many reps as you can. If it is a one arm lift, start with your weaker hand, do as many as you can, immediately switch to the stronger hand and match the number of reps. Do one all out set and perhaps a couple of lesser sets afterwards for practice. Write down your number in the correct place and proceed to fill out the chart over a couple of weeks. An arrangement like: Day1- A Press and a Clean Day2- A Jerk and a Snatch Mix them up such that if you do a two arm press one day, the next press day is one arm etc. When the chart is full, then start another cycle and try to break those rep records this time. There is enough variety here in good lifts to where you should not wear out too much on any one, and it should stay fun. These lifts should reinforce each other even though you are not hammering on one lift too often. Work out five or six days a week, if you feel tired or feel that chronic soreness, take a day or two off, its not a race. The idea is taken from the sport idea I posted lately, a comment by Louie Simmons ("Of course you can work out everyday, just do a different lift everyday"--bad paraphrase but...) and Kettlebell lifting. This is more of a thing for all arounders. If you are after explosive strength endurance, keep running up the reps. If you want more strength exclusively, then pick some number like 12 or 20 and when you hit that, then add weight. Bryce- Jan 29, 2005 Chart below, cut and print if you like: 2 Arm Press (2/3 Bdy) Bb- Db- Kb- 1 Arm Press (1/3 Bdy) Bb- Db- Kb- 2 Arm Jerk (3/4 Bdy) Bb- Db- Kb- 1 Arm Jerk (3/8 Bdy) Bb- 1 of 2 10/22/2013 8:31 AM Around the World http://web.archive.org/web/20100411232716/http://www.ironsports.tv/ar... Db- Kb- --------------------------------------------- 2 Arm Cleans (2/3 Bdy) Bb- Db- Kb- 1 Arm Cleans (1/3 Bdy) Bb- Db- Kb- 2 Arm Snatches (1/2 Bdy) Bb- Db- Kb- 1 Arm Snatches (1/4 Bdy) Bb- Db- Kb- 2 of 2 10/22/2013 8:31 AM Hi bar Squat* http://web.archive.org/web/20060618053034/http://ironsports.tv/hwgdam... How Good Am I? These are all factors of bodyweight for men at or under 220#. Use this a guide and help, not as a diabolical tool to beat yourself up over. Lift Nutin' to be ashamed of … Fit Guy Animal Holy S**t!! Hi bar Squat* 1.25 1.5 2 2.5 Pwr Squat** 1.5 2 2.5 3 20 rp Squat 1 1.25 1.6 2 Deadlift 1.5 2 2.75 3.5 Bench press 1 1.15 1.55 2 Bridge press 1.25 1.5 1.75 2.25 Strict oh Press .5 .75 1 1.5 BB Curl .4 .5 .75 .9 Reverse Curl .35 .4 .6 .7 Pwr Clean .8 1.1 1.3 1.6 Comp. Clean 1.1 1.25 1.5 2 Pwr Snatch .6 .75 1 1.25 Comp. Snatch .6 .9 1.25 1.5 1h side press .4 .55 .7 1 1h snatch .5 .55 .7 .9 1h Jerk .5 .6 .7 1 1h Clean .5 .6 .75 1 1 DB Swing*** .3 .5 .75 1 1h DB mil .2 .3 .5 .6 10 Rp DB C&P .35 .5 .75 1 10 1h DB Swings .2 .4 .5 .6 1h Deadlift 1 1.2 1.5 2 BB Bent press At all .6 1 1.5 Strict Pushups reps. 30r 60r 100r 120+ Free squats reps. 100r 200r 500r 1000r+ 1 of 2 10/3/2013 1:26 PM Hi bar Squat* http://web.archive.org/web/20060618053034/http://ironsports.tv/hwgdam... Chin ups reps. At all 6r 12r 25r+ 1 Mi. Run 8 min. 6 min. 5 min. 4.5 min- * Hi-bar squat is with the bar high on the traps, done for full depth with no belt. **The Pwr Squat is done to legal depth with belt but no suit or wraps. *** Dumbell is not back-loaded, weight is even on both sides. All the lifts in the chart are "clean". No bounced benches, sling curls or pressed out snatches etc…… 2 of 2 10/3/2013 1:26 PM How much vs http://web.archive.org/web/20060618053059/http://ironsports.tv/CatchAi... How much vs. How high? If it can be measured it can be improved. We all know about load and reps but what else is there? Physical power has many forms of expression, more than just “how much for how many”. For an example: Right now I have a problem. My knee was blown out in Randori and isn’t working too good. I have a lot of time to think and one of the things I think about most is rehab, getting my knee back up to where I can do things. Being dinged gets old quick. At the moment I can do 30 “knuckle duster” squats* and not even well. I’m pretty much at “zero” so what have I got to lose by working on something new (at least to me). I had been thinking about leg power and it seemed like in all the work on lifting heavy weights, my thinking on the subject was a bit narrow. I was thinking only of increasing the load, or how many reps I can do with the load once I am back up. Lets suppose I work up to doing five hundred nice smooth squats again at a pace that doesn’t mess me up, then from there I can go to adding load, more reps, or---How about height? “Height” is something you can measure. Lets say from doing those 500 nice smooth reps I got to putting a bar 6” above my reach and jump up from a deep position and grab it. If I am secure on the bar, that’s a rep ( I guess I could maybe even do a “power chinup” while I am up there…?).