The Bench Press

8x 100kg & 2x 120kg.

Beauty on the go - Women in Electric wheelchairs

Once, society seen disabled people as dependent, not able to lead to society. It has transformed considerably. Today, disabled persons, particularly women in electric wheelchairs, have started to destroy this stigmatized perception with amazing achievements. In addition, producers allow us designer chairs with discretion on the incredible beauty and strength of those women.

This past year, New You are able to designers held a way show particularly forwarded to display these chairs. The show was located by four ladies who founded Discovery For Design, a non-profit organization devoted to enhancing the lives of ladies who depend on electric wheelchairs. One of these simple women, Marilyn Hamilton, may be the co-inventor from the Quickie motorized wheel chair. Another three were sports, arts, and business dynamos who experienced distressing injuries and arrived in electric wheelchairs.

This manner show was devoted not just to stylish electric wheelchairs, but additionally to fashionably designed clothing ensembles particularly produced to flatter ladies who spend a lot of amount of time in electric wheelchairs. The "Roll" Models were four women selected from across the nation who became disabled and shown inspiring strength and perseverance despite their own health problems or accidents.

One of these simple fascinating women, Jenny Cruz, experienced any sort of accident while practicing gymnastics. Her spinal-cord injuries, which happened 17 years back, hasn't avoided her from driving, graduation college having a Masters Degree in Psychology, or employed by the Mobility Project, that has shipped over 1000 electric wheelchairs to disabled individuals developing nations.

In contrast, Melissa Holley was working her way through college when a vehicle accident led to her spinal-cord injuries. She's spoken, attended fundraiser occasions, and campaigned to create an experimental spinal-cord treatment procedure towards the U . s . States. She's not permitted her motorized wheel chair to disable her existence.

Michele Boardman is really a youthful lady identified with muscular dystrophy. She was limited to some motorized wheel chair by age 12. Regardless of this, she satisfied her imagine attending school and plans to become child genetic counselor. She was certainly one of nine youths around the world honored through the Yes I'm Able To! Foundation in 2004.

The 4th model, Rosemary oil Rosetti, is really a effective lady whose existence was detoured through the falling of the huge tree that crushed her spinal-cord throughout a motorcycle ride. After her recovery, she started to visit the planet talking about her journey in living existence positively inside a motorized wheel chair. She's released a magazine about this subject, and was lately crowned Ms. Motorized wheel chair America.

They really are a tribute towards the amazing strength and delightful journey which women in electric wheelchairs have the capability. Their story is really a motivation to all of us all.

Ways to get Firm, Sexy, Perky Breasts Without Surgery!

Every lady wants to possess a lovely, firm bust that does not sag. To be able to make that happen, you must do exercises that actually work the pectoral muscles underlying the breast. Here's a listing of exercises which you can use to obtain a firm, youthful, high riding bust, no surgery necessary!

The Bench Press

Utilizing a bar or two large hand weights, lay lying on your back around the bench, and press the weights upright, compressing your pectoral muscles. Within this position, you are able to go for heavier weights than normal, as your back is fully supported.

Chest Fly

Lounging on the bench lying on your back, open your arms out until they are level together with your shoulders, weights in hands. Gradually lift both weights simultaneously, palms facing one another until they get together above you. This is a great exercise that isolates and targets the pectoral muscles completely.

Tray Lift

Standing, grasp a bar or hand weights with you, palms facing up. Having a very slight bend both in arms, lift the load as much as chest or shoulder level, hold for any second, after which go back to the beginning position together with your abs hidden in. This lifting motion evolves and fortifies the pectorals and also the surrounding surrounding muscles. You need to use light to moderate weight with this exercise.

Pushups

That old standby everyone knows and love. Pushups work well not just for that triceps and shoulders, but the chest. To focus on the pectoral muscles, do your pushups having a wider hands positioning than usual, hands on the ground far outdoors the shoulder line. This makes you to need to recruit more chest muscle within the push area of the movement.

Cable Mix Flys

This is among the perfect techniques of exercise will lift and enhance the prominence of individuals pectoral muscles. With light to moderate weight on sides from the cable machine, stand facing from the machine, ft shoulder width apart, weighted cables in hands. In the low position, and keeping the arms inside a rounded position, bring both hands together before your chest, compressing your chest as both of your hands arrived at the middle. The resistance from the cables within this unsupported position will truly cause individuals pectoral muscles to operate harder than normal. Work nice slow via a couple of teams of reps.

You do not always need to go for surgery to obtain a breast lift, with the exception of probably the most extreme of cases. By having an exercise program which includes the above mentioned exercises done a minimum of three occasions per week, you need to start to see the results you would like inside a couple of several weeks. Attempt to stay consistent, and as you become more powerful, you are able to slightly increase the quantity of weight you utilize. After some more focus on diet and also the right exercises, you need to see the look of your bust improve considerably.

75% 1RM The Bench Press.avi format

Bentz Bench 530 IPA States 2009

Bentz Tozer benches 530 pounds in the IPA Condition Titles in You are able to, PA on September 12, 2009. He beats the Press Call, but it is still a remarkable lift. world wide web...

1 handed bench pressing

via YouTube Capture.

Women Can Lift Their Breasts With Upper Chest Workout routines - A Build-a-Better-Body Read

For males and ladies proper pectoral training is among the most significant variables to effectively address to be able to have the ability to try looking in the mirror and want to ourselves "yeah, I love how my body system is developing." Regrettably, in lots of individuals workout programs, top of the chest region frequently doesn't get the attention it warrants to be able to progress and provide you with that body that you simply deserve.

A lagging upper chest is a type of condition, specifically for males, consequently of focusing an excessive amount of around the traditional flat barbell bench. The issue with body fat barbell benching is it will change the emphasis from your chest and on your anterior deltoids (the leading of the shoulder). To put it simply, males, if you prefer a chest you may be happy with suck up and incline. Top of the pectoral region is among individuals areas, that whenever correctly developed, waves a flag in mid-air which states "this person calculates!"

For women, you most likely don't wish to have a chest like Conan the Barbarian a minimum of I sincerely we do hope you don't. However, a typical concern and object for ladies would be to have the ability to lift their breasts, which could really occur through proper chest training!

While all chest exercises is going to be good at enhancing the look of your breasts, they are not competitive with the incline versions. Through correctly performing these exercises women are most in a position to effectively complete top of the pectoral region therefore not just lifting the chest but additionally supplying fullness.

Men, if you wish to seem like a stud, sacrifice the heavier weights to complete some incline training, the outcomes count it! As well as for women, through comprehending the particulars of weight training you are able to effectively create a chest that defies gravity and keeps shape with time.

Mike York's opening bench at 352

Mike York's opening bench at 352 in the 2009 PA condition titles locked in Scranton PA on 3/21/09.

5 Advantages of Hill Sprints

Hill sprints are very beneficial to sports athletes and individuals searching to create body changes. A couple of hard fought against periods on the hill can rapidly change you against chump to champion, psychologically and physically. Layed out several advantages to striking the hillsides in addition to a sample workout you can test.

1. Use-up more calories than flat working surface cardio. Hill sprints would be the ultimate type of interval training workouts. Accumulating a hill at full speed, walking down again like a relaxation, then bursting support sets your metabolic process burning. Your overall calories expended throughout exercise is going to be greater because of the need for running an incline. After exercise, calories expended will even increase because of more EPOC (excess publish-exercise oxygen consumption). You will probably come with an elevated metabolic process for just two-three days versus merely a couple of hrs with steady-condition lengthy duration cardio. The body fat will literally appear as if it's melting off the body.

2. Strength and hypertrophy gains. The elevated work of accumulating hill gives great gains in strength, specially in the sides, and posterior chain. This can lead to greater muscle size and density. Doing runs and squats within the exercise won't be any problem after striking the hill. Individuals chicken legs you had is going to be a lot more like individuals of the well given work equine.

3. Safer than flat sprints. Sprints uphill is less demanding towards the joints and greatly decreases the risk of overuse injuries. The braches have to move reduced and much more controlled because of the resistance. Because you aren't moving as quickly the outcome around the joints is reduced with every step. This enables you to definitely take pressure off your bones and put it straight around the muscles.

4. Simple to perform. Hill sprints is virtually as easy as it will get. You decide to go from point One place to another within the fastest time possible. Strategy is even enhanced over flat running since the athlete needs they are driving and produce both legs as much as have the ability to climb the hill. Exercises within the exercise may have a lengthy learning curve but the benefit of this exercise is you can take somebody that is comparatively a new comer to training, and also have them working in a intense on the hill immediately.

5. They create you tough. Sweat is going to be flowing of all the gland within your body while you launch yourself in the hill for that final couple of reps. Your legs and lung area is going to be burning like spit roasted on the barbecue however, you will push on since you know you're near to the finish. A lot more than physically, you'll become psychologically strong whenever you conquer the hill.

Hit the Hillsides: An easy hill sprints workout

Warm-up
Jog: Execute a very light jog for five-10 min. The objective of this is to buy parts of your muscles heated up as well as your mind ready for that training you're going to do.
Dynamic mobility drills: body weight squats, runs with arms reaching up, leg shifts, standing foot touches, arm circles (forwards and backwards)

The Workout
Exercise: 100m sprints up a hill having a low incline.
Sets and reps: Perform 4 teams of 4- 5 reps.
The degree of intensity: Goal to operate each sprint at roughly 80% of the max capabilities. This should help you remain in control and steer clear of fatiguing in early stages within the workout.
Relaxation: Recovery between reps is walking down again the hill towards the beginning position. Have a 3-5 minute burglary between sets to breathe in and out and grab water.

Awesome Lower
Static stretching: Perform stretches for that butt, hamstrings, quads, and calves. Hold each stretch for 15-thirty seconds.

So Why Do People Join Gyms and Fitness Centers?

People join gyms and fitness centers for numerous different reasons. Below is a listing of probably the most common reasons.

1. To workout regularly inside a motivating and energizing atmosphere.

2. To obtain the support they have to stick with a workout program.

3. To understand a brand new sport or stay in the hand a popular sport, for example swimming, basketball, or tennis.

4. To sort out on a number of easy to use cardiovascular and resistance equipment.

5. To get face to face guidance and support from qualified fitness professionals.

6. To workout inside a safe atmosphere where CPR, emergency response, along with other safeguards can be found.

7. To possess a spot to exercise when it's hot, freezing, or conditions are hazardous.

8. To enhance health insurance and wellness through promotion programs for example stress management, weight loss, and quitting smoking.

9. To keep strength, mobility, and functionality throughout existence.

10. To enhance physical mobility though physical rehabilitation, and programs designed for those who have special challenges for example joint disease.

11. To inspire their kids to build up the prolonged practice of working out regularly.

12. To make the most of day care programs, summer time camps, and special activities targeted towards children.

13. To satisfy old buddies, making new buddies though organized, off-site club activities for example hiking and skiing outings.

14. To make the most of social activities for example dances, parties, and picnics.

15. To make new friends of any age and skills.

For most people, a fitness center isn't just a location to workout, but additionally a location to socialise and relax. The numerous facilities that gyms offer make working out easier, and enhance the chances that you'll stick with your personal regime.

You are able to Fitness - Windmill Exercise

Evelyn Stevenson demonstrates the Windmill using You are able to Fitness' Kettlebells. http://world wide web.yorkfitness.com/category/173-kettlebells.aspx.

Details About You are able to Home Gym Machines

For those who desire to enjoy cardio-vascular exercises, weight training or wish to purchase sports machines, You are able to equipment is the perfect platform for the greatest results. The type of tools which are made by them including treadmill machines, elliptical, bikes and rowing equipment for aerobic workouts shows their niche in the region.

While it's possible to have a multi functional exercise equipment by means of You are able to home gym machines and on a single time can go for separate tools for various areas of body like leg press models, body gym and dumbells all of which are part of York's repertoire that really help one out of attaining strength and stamina. It is extremely present with observe that regardless of the comfortable conditions of home, indoor working out isn't taken so with excitement by most people much more when they're just beginning the procedure.

More recent techniques are now being created by You are able to home exercise space tools by means of exercise when you play type of tools. The Kilowatt system does not have weights, plates or cables attached. You simply make use of your own body because the joystick from the gaming and use in addition to play. For instance inside a racing game the greater effort that you simply put, the faster you take. This guarantees that you will get your share of exercise in addition to fun.

Simulation-A Different Way of Working out

Individuals who enjoy boxing or similar type of sport can take advantage from the You are able to home gym machines connected with your sports. Such things as punching or swivel bags, footwear, mitts etc that are an element of the boxing package are created available through You are able to. Fighting techinques fanatics in addition have a reason to cheer with You are able to home gym machines because it provides things like target bags or kick bags that certain can also add for their listing of tools.

Dumbells classes is usually probably the most commonly used method of exercising at professional gymnasiums and also the light You are able to home gym machines satisfies the majority of the needs connected with weights training in your own home. While one might have to spend quite a while ongoing back and forth towards the gymnasium, it's possible to easily utilise the same time frame on working out. At gymnasium you're determined by individuals that are utilizing the gear that you might require whereas in your own home you aren't needed to remain on for that accessibility to equipment. This guarantees a highly effective workout.

Tools for example hand weights, braces, lats bars, incline and decline benches which exercise on various areas of the body for example legs, arms, chest muscles etc enable you to acquire a complete workout and therefore allowing you to get muscle strength and greater endurance forces.

buckeyeMUSCLE - Labor Day Incline The Bench Press - 190x5

Learn To Condition The Most Crucial 'Muscle' Of... The Mind!

"Whether you think you are able to perform a factor, you're right".

Individuals would be the famous words of Henry Ford.

To complete anything in existence, you need to have confidence in yourself as well as in your prosperity. If you would like it bad enough, than nothing and no-one can prevent you.

Almost everyone has conditioned themselves to consider adversely and also have inadvertently "pre-designed" themselves to fail. This negative thought process decreases their possibility of getting your body they really want.

Most those who are stuck and never continuing to move forward simply posses an inadequate mindset.

You will find many effective methods to condition the mind for achievement. There's a procedure referred to as Visualization and Verbalization.

Visualization and verbalization are two of the most broadly used techniques by several different top success coaches on the planet.

Truly you'll want belief in yourself. You have to forget about all of the doubts, fear and just know this can be done.

Here's you skill for Visualization/Verbalization tactic to condition proper effort into stay positive.

1) Define exactly what you would like to attain.

What exactly is it that you would like to attain? What exactly are your ultimate goals? You are reading through this email lesson for any reason. You opened up your online browser, found this site, you registered with this course and also you felt it's worth your time and effort to see through it.

Okay, great, why maybe it was worth your time and effort? That which was your purpose in registering?

Don't say, "I wish to build more muscle", or "I wish to increase my the bench press.Inch If this sounds like an objective you have, fine, but just what would you like to achieve?

I might be asking lots of questions here, but it is very important that you should discover the solutions. A vague picture of your purpose simply is not enough you'll want a obvious, well-defined image in your mind should you truly desire to be effective.

Should you desired to develop a house, you would not do it by getting some wood and nails and seeking to aimlessly piece them together.

Rather, you'd create a blueprint and define what it really was that you simply desired to build. So it should be exactly the same for the muscle-building journey.

So...

Close your vision. Eliminate any distractions who are around you. Relax, and relax.

I really want you to visualise your body that you simply ultimately wish to achieve. I am not speaking in regards to a vague, fuzzy picture of the body that will "be nice to possess.Inch I am speaking in regards to a well-defined, very obvious depiction from the exact physique that you're going to construct.

Review your new body in the third person perspective, that's, from another person's perspective. Imagine your brand-new physique in the front, after which gradually rotate it in your head to ensure that you can observe it of all the position.

You have to concentrate on particulars here. You have to see everything just how you would like it to look out of your chest for your shoulders for your to your legs.

Lock that image inside your brain and concentrate intensely onto it.

Now in a single quick, explosive movement, transport yourself into that body.

After you are going through your brand-new physique in the first person, searching through its eyes. Look lower at the muscles and find out them as if they're yours.

Feel them. Flex them. Experience them.

Suppose you are searching within the mirror to see an expression of the new body. Come up with this visualization process feel just as real as you possibly can. Experience this reality in your head as though it were really happening. Think of the sounds, the smells and also the textures that exist you.

2) Define the reason why you are attempting to accomplish this body.

Okay, so you have now designed a obvious mental picture from the body that you would like to attain.

The thing is, a remarkable physique is ultimately a fabric possession. As people, we attempt to get material possessions simply because they make us feel in a certain style.

Muscles are simply muscles.

Why would you like muscles? What's going to they are doing for you personally? The way they cause you to feel?

So why do you purchase a brand new vehicle, vacation to Hawaii or visit a restaurant and order a brand new You are able to steak?

It is because it can make you are feeling good .

What exactly do muscles would you for you personally? Why would you like them?

Think deeply relating to this and look at your ultimate purpose. You need to develop a remarkable physique for any reason . What's that reason? Evaluate this reason and become honest on your own.

You may want more attention in the opposite gender. You may enjoy the thought of being physically dominant among your peers. Maybe you need to feel more healthy or be good at an activity. Or possibly you want to get observed, period. Whether it's a mixture of a couple of, many, or many of these.

Anything, define it.

We do not train basically to construct muscles. We train to construct feelings. Muscles stimulate this sort of feeling, which explains why we would like them.

Now i would like you to concentrate not just around the physical facets of your brand-new body, but additionally, the emotional facets of your brand-new body. I really want you to pay attention to the emotions which are connected with this body.

Discover that feeling. Search it, and pull it out of your brain.

Now believe that feeling.

Focus intensely not just in your new body, but how it feels to possess that new body.

Soak up. Magnify it. Allow the feeling consume you.

Create situations in your head of the items existence is going to be like when you accomplish this new physique. In case your goal would be to gain in attention in the opposite gender, imagine it happening. For instance, maybe you are by the pool and also you observe that women are thinking of getting you out of trouble if you walk by. Or simply a female friend compliments yourself on how huge your arms are. Transport you to ultimately these situations and experience them. Concentrate on the advantages of your brand-new body. In the end, the advantages are what you're to capture, not basically your body itself.

Now, hold that thought!

3) Verbalize It.

Keep the eyes closed. Still visualize your brand-new body and also the feelings which are connected by using it.

Focus very difficult onto it.

Now I really want you to consider all individuals positive ideas and feelings you're going through, and verbalize them. You might find this embarrassing to complete, however this an essential area of the entire process.

I really want you to state aloud everything that you're going through and make certain to state it as being whether it has become a reality.

Don't merely express it, accept is as true.

It could seem something similar to this...

"My body system is thick, muscular, defined and powerful. I've massive shoulders, a thick, chiseled chest, gigantic, vascular arms along with a ripped, 6-pack stomach. My legs are just like tree trunks wide and effective, and my calves protrude like footballs. Personally i think strong, effective and assured. I am likely to walk as much as everyone whatever person poked fun at me in my size watching the disbelief on their own faces. I am taking pleasure in comments from buddies and family who've observed the impressive results I have accomplished. I'm able to speak with women confidently since i realize that they believe I look great. My existence has completely transformed for that better."

By clearly imagining your purpose, going through the emotions of reaching them, after which verbalizing all of them with concrete words, you'll literally produce a rush of emotion-creating chemicals inside you. This surge will assist you to physically reaffirm your purpose and can always help remind you of your reason for investing in the job that you will be investing in.

You need to continue doing this process at least one time each day (or as frequently as you would like) to ensure that you won't ever forget you what you're attempting to accomplish, and to ensure that you usually keep the mind on course.

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This poster features 16 of the most common home gym exercises for working the chest, shoulders, back, triceps, biceps, abdominals, legs and calves. All exercises are clearly explained with step-by-step instructions and descriptive photos. The exercise movements apply to all gyms, even though gym types may vary. A muscle diagram show both the posterior and anterior muscles used. Laminated chart; 24 x 36 inches;

Triple Threat Training: Three Programs to obtain Large and powerful!

If there's one constant in strength training, it's variety. Those who vary their programs will often make consistent progress. What's common in most programs, however, is a lack of variety!

Most trainees do the same thing over and over, not only between routines but also within them. They perform the same exercises and set/rep schemes; rest for the same length of time; train the same body part(s) on the same day; use the same loads; train on the same equipment; use the same workout gear, etc. They're basically doing the same program for an extended period of time. Such redundancy will eventually lead to stagnation.

The line "spinning your wheels but getting nowhere fast" applies here, as does the famous Einstein quote: "Insanity defined is doing the same thing over and over and expecting different results." You can't make long-term progress training in the same manner. It just won't happen.

Another woeful trend involves super-long workouts. You know, those two-hour plus marathon sessions people perform on a regular basis. This is a wonderful way to deplete energy stores and hamper recovery, as well as induce a catabolic state while playing havoc on your immune system. Again, how can you make any real progress?

Of course, you can get too much of a good thing as well. Olympic strength coach and T-Nation contributor, Charles Poliquin, is known to say: "A program is only as good as the time it takes to adapt to it!" This is true. If you change your routine every week, you may not give enough time for your body to adapt to that set of stimuli. Some advanced trainees will benefit from this approach, but most won't.

Coach Ian King states that beginners will generally make progress on a program for 6-8 weeks, intermediates 4-6 weeks, and advanced 1-4 weeks. Now, let's take a closer look at how we'd organize training parameters within this framework.

Listen To Your Body. It Doesn't Lie!

We'll use my favorite subject: myself. I generally adapt to a program in four workouts (not necessarily four weeks, mind you.) Usually, after four workouts of the same program, I fail to make progress and I get bored! This is a definite sign that it's time to change.

Listen to your body! If you're bored, it's akin to your nervous system shouting, "Hey buddy, I'm ready for a new challenge. Been there, done that. It's time to move on!" So oblige.

In general, the rate of adaptation determines the length of a program, and it differs among individuals as well as phases. For example, a program may last 5-6 workouts with submaximal loads (i.e. accumulation phase) but only 3-4 with maximal loads (i.e. intensification phase) or vice versa.

To determine the duration of a program, one must make progress (either 1-2% increase in load or a 1-2 rep increase) each workout. This varies among individuals where beginners will make progress for a longer period of time versus advanced trainees who will stagnate much earlier as mentioned above.

Gung Ho = Burnt Out

Next, how do we load to make continual progress? I can't tell you how many clients I've had who've gone gung ho on the first or second workout and then burnt out. They basically shot their load (so to speak) and had nothing left afterward. They were a little premature in the loading department and hit a brick wall. And this is when injuries happen.

Let's use the four workout example again to demonstrate an efficient approach. The first workout is used to find the appropriate load and isn't taken to failure. For instance, if you plan to perform the classic 5 x 5 set/rep scheme, then the first four sets can be considered as warm-ups ramping up to your final set, which is about two reps shy of failure. Use a weight that's 2-4% heavier for all five sets the following workout.

The object in the second workout is to achieve 25 total reps (the last set or two may be tough). In other words, you strive for volume in this workout.

The third session is where intensity comes into play. Start with a load that's again 2-4% more than the previous workout, and each set increase the weight by about 2%. (PlateMates may come in handy here.) The reps will most likely drop to three by the last set (depending on your fiber makeup), but use forced reps when necessary to complete five reps on all five sets.

In the fourth and final workout, you taper by dropping 40% of the volume in terms of sets but not the load. The total workload will actually remain similar to the previous workout because this session will be performed at a faster tempo and thus more repetitions can be achieved with the same weight.

The unloading effect coupled with the perception of achieving more with the same weight (i.e. being successful) will increase Testosterone and improve recovery, allowing you to make continual progress where most people are burnt out at the end of a routine and have nothing left for the next one.

Here's an example of how this approach would look:

Workout 1

5 x 200 (piece of cake throughout)

5 x 210

5 x 220

5 x 230

5 x 240

2 reps in the hole (work up to a 7RM load)

5-0-X-0 Tempo

Total Number of Reps: 25

Average Load: 220

Total Workload: 5500

Workout 2

5 x 250 (fairly easy)

5 x 250

5 x 250

5 x 250

5 x 250 (still fairly easy)

1 rep in the hole (6RM load)

5-0-X-0 Tempo

Total Number of Reps: 25

Average Load: 250

Total Workload: 6250

Workout 3

5 x 260 (not bad)

5 x 265 (this was a max effort)

5 x 270 (tough)

5 x 275 (Mother of God)

5 x 280 (Mother, Grandmother, and any other relative of God!)

Go to failure (1-2 forced reps may be necessary to complete all 5 reps)

5-0-X-0 Tempo

Total Number of Reps: 25

Average Load: 270

Total Workload: 6750

Workout 4

8 x 280 (feel good)

8 x 280 (feel strong)

8 x 280 (ready for a new program!)

Speed up tempo (will increase number of reps completed) and decrease number of sets by 40%

2-0-X-0 Tempo

Total Number of Reps: 24

Average Load: 280

Total Workload: 6720

* Use microloading in the form of PlateMates when necessary.

** On the third workout, you can use forced reps if you have a spotter. Do as many as you can on your own and then squeeze out an additional rep or two until you reach five. Rest-pause or cluster training (i.e. resting 10-15 seconds between reps) is an option if you're training alone.

*** Notice how volume in terms of total number of sets remains relatively constant throughout even though the number of sets is reduced by 40% in the fourth workout. Although the workload drops slightly in the final workout, the average load (i.e. intensity) is actually up. This is all accomplished by speeding up the eccentric (negative) action from five seconds to 1-2 seconds, which for some people can actually double the number of reps performed.

In this routine, the parameters of reps, sets, load, and tempo have all been manipulated in a gradual, systematic manner to ensure continual progress.

Conjugation To The Maximum

"If you fail to plan, you plan to fail!"

You hear that all the time, and it holds true even in our little strength world. However, keep in mind that you don't need to plan too far in advance because many things will change. An injury, for example, can make some serious alterations to your plan!

Periodization (or phase training) is simply a way to organize or plan your training. I was fortunate to have Tudor Bompa as a professor during my undergrad at York University in the early nineties. Considered the man responsible for introducing periodization to North America, Bompa has written many books on the subject.

As Istvan Balyi points out, Bompa's model differs somewhat from the original Matveyev model - Bompa doesn't use the term "mesocycle." The original Matveyev (1972) model differs from Bompa (1985) model in that the annual plan is divided into microcycle (days), mesocycle (weeks), and macrocycle (months.)

Lifting maximal loads for a chronic period of time can cause athletes to "burn out" due to the high motivational level needed. Zatsiorsky characterizes the staleness syndrome by the following:

• Decreased vigor

• Elevated anxiety and depression

• Sensation of fatigue in the morning hours

• Increased perception of effort while lifting a fixed weight

• High resting blood pressure (Zatsiorsky, 1995, pg. 101)

Chek further outlines the signs and symptoms of overtraining by dividing them into psychological and physiological symptoms (Chek, 1999, pg. 64):

Psychological

• Irritability

• Antisocialism

• Lack of motivation

• Deviation from normal personality

• Loss of sex drive

Physical

• Elevated average morning heart rate

• Increased warm-up time required

• Accumulation of nagging injuries

• Prolonged recovery from injury

• Drop in body weight

• Diminished appetite

• Poor performance

• Erratic performance

• Sleepy

• Poor sleep quality

In general, the potential for overtraining is reduced by variation in volume and intensity.

Therefore, it's important to periodize or vary intensities both within and among programs. Don't train at a high level for too long.

A typical periodized approach among programs for athletes involves the following plan: END > HYP > STR > POW (endurance, hypertrophy, strength, and power).

As you move from one phase to the other, the attributes of the previous phase(s) begin to decay. A better approach is to train multiple qualities at one time. Also, it's important to hit different angles/planes, grips and stances, intensities and thus rep brackets, bilateral vs. unilateral movements, sequences (i.e. order of exercises), etc., again both within and among programs. Keep the workouts short and sweet, and allow the body to recover.

Enough Already, Get To It!

Okay, let's examine two routines from a great little book called The Development of Muscular Bulk & Power written by the late Anthony Ditillo. This book was originally published in 1971 and yet the information still holds true today.

Bulk & Power Routine #1

Monday

A) Full Squat, 10 sets x 3 reps

B) Parallel-Bar Dips, 5 x 5-7

C) Weighted Chin-Ups, 5 x 5-7

Wednesday

A) Deadlift, 10 x 3

B) Bent-Arm Flyes, 5 x 5-7

C) Barbell Curl, 5 x 5-7

Friday

A) Bench Press, 10 x 3

B) Half Squat, 5 x 5-7

C) Top Deadlift, 5 x 5-7

Program Notes:

• Use two minute rest intervals and add weight to the bar whenever possible.

• Use maximum weight for every set.

• Take a complete rest on Tuesday, Thursday, Saturday, and Sunday.

Here are some options to consider with the above-mentioned routine:

• Use a wide (snatch) grip for the deadlift on Wednesday and a clean grip for the top deadlift on Friday.

• Substitute a flat/incline/seated dumbbell press for the bent-arm flyes.

• Substitute a reverse curl for the barbell curl on Wednesday since you're using a supinated grip for elbow flexion when performing chin-ups on Monday, or perform pull-ups (pronated grip) on Monday and barbell curl (supinated grip) on Wednesday.

• Use a wide stance for the half squat on Friday (obviously, a closer stance would be required for the full squat on Monday).

Bulk & Power Routine #2

Monday

A) Bench Press

B) Floor Press

C) Deadlift

D) High Deadlift

* 1 set of 5 reps for a warm-up and 5 singles using 90% 1RM

Tuesday

A) Seated Press

B) Half Press

C) Full Squat

D) Half Squat

* 1 set of 5 reps for a warm-up and 5 singles using 90% 1RM

Thursday

A) Bench Press

B) Deadlift

C) Curls

* 5 sets of 5-7 reps using maximum weight each set

Friday

A) Seated Press

B) Full Squat

C) Rowing

* 5 sets of 5-7 reps using maximum weight each set

Again, rest two minutes between sets and add weight whenever possible. Ditillo claimed this was the best routine he came across for increasing bulk and power simultaneously. And who can argue with that?

He did a nice job of using the big bang, multi-joint, compound, spleen-busting exercises (well, except for curls which you can easily substitute chins - sorry, I just had to add my two cents!), hitting the body from different angles, and utilizing two different set/rep schemes to favor strength and size gains.

My Size and Strength Routine

I've utilized concepts from both these programs to formulate the following size and strength routine:

Monday

A1) Front Squat

A2) Wide-Grip Pull-Ups

B1) Dumbbell Split Squat (front foot elevated)

B2) Incline Dumbbell Press (neutral)

Tuesday

A1) Snatch-Grip Deadlift

A2) Parallel-Bar Dips

B1) Dumbbell Step-Ups

B2) One-Arm Dumbbell Row (neutral)

Thursday

A1) Wide-Stance Back Squat

A2) Close-Grip Chin-Ups

B1) Front Split Squat (rear foot elevated)

B2) Flat Dumbbell Press (neutral)

Friday

A1) Sumo-Style Deadlift

A2) Close-Grip Bench Press

B1) Standing Good Morning

B2) Seated Dumbbell Press (neutral)

"A" Exercises: 6 x 2-4 @ 40X0, 120 seconds

"B" Exercises: 4 x 6-8 @ 30X0, 90 seconds

Notice the structure of the routine. The first two exercises potentiate the next two. In other words, by using heavier weights on the initial pair of exercises, you tap into high threshold fibers and through the process of post-tetanic potentiation, post-tetanic facilitation, post-activation (or whatever the hell you wish to call this phenomenon!), you'll be stronger (i.e. greater loads can be achieved) on the next pair of exercises.

Next, consider the sequence. By coupling lower body with upper body movements, it'll allow for longer rest intervals and greater recovery between sets.

This is a conjugate system that trains various motor qualities simultaneously. It covers all three methods of maximal (the "A" exercises), dynamic (all concentric actions are performed explosively) and repeated (the "B" exercises) efforts that are necessary to build strength according to Vladimir Zatsiorsky.

Furthermore, all exercises can be performed in a simple weight room - no special equipment is necessary. There's a fairly even volume of pushing and pulling movements for both the upper and lower body. The body is hit in multiple planes, and different grips and stances are used throughout.

Conclusion

So what's the secret to size and strength? Well, you don't need fancy equipment, nor any silly, so-called "functional" exercises with insignificant weight, and a complicated set/rep/split/periodization scheme is also unnecessary - just simple, big bang exercises and plenty of hard work is all that's required.

Pick your poison, either three exercises, three times a week, or up to four exercises, four times a week, and then go and get yourself big and strong! Stick to a simple gym with basic exercises, use conjugated periodization, and vary your routine once you adapt to make continuous progress.

References

1. Balyi, I. Part Six: Long Term Athlete Development Model Macrocycle and Macrocycle Planning of the Annual Plan. Strength and Conditioning Coach: Vol. 5, No. 3, 1998.

2. Bompa, TO. Theory and Methodology of Training: The Key to Athletic Performance 3rd Edition. Dubuque, IA: Kendall/Hunt Publishing Company, 1994.

3. Chek, P. Advanced Program Design Correspondence Course. C.H.E.K. Institute, 1999.

4. Ditillo, A. The Development of Muscular Bulk & Power. Ironman Magazine, 1971. Reprinted in 1999 by Wm F. Hinbern, Farmington, MI. (page 138-139)

5. King, I. Get Buffed. Australia: King Sports Publishing, 2000.

6. Siff, MC, Verkhoshansky, YV. Supertraining 4th Edition. Denver, CO: Supertraining International, 1999.

7. Zatsiorsky, VM. Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 1995.

Sicilian Volume Training: A Course You Cannot Refuse!

There are many excellent "volume" routines out there, but who can forget that July 1996 issue of Muscle Media 2000 when Charles Poliquin introduced German Volume Training? MM2K was quite a magazine at the time and GVT was (and still is) one hell of a program! I know I made some great gains from it and I continue to use it periodically with clients.

These programs work by obeying the Law of Repeated Efforts, which basically means that you target a group of motor units and expose them to an extensive volume of repetitions. In other words, you trash them!

As Poliquin put it: "The body adapts to the extraordinary stress by hypertrophying the targeted fibers. To say this program adds muscle fast is probably an understatement. Gains of ten pounds or more in six weeks are not uncommon - even in experienced lifters!"

Let's look at an example of the first phase of German Volume Training:

Poliquin Routine (a.k.a. German Volume Training)

Day 1 - Chest & Back

A1) Flat DB Press (neutral grip) 10 x 10 @ 4010, 90 secs
A2) Medium-Grip Chin-Ups (supinated) 10 x 10 @ 4010, 90 secs
B1) Incline Rope Cable Flyes (pronated) 3 x 10-12 @ 2012, 60 secs
B2) One-Arm DB Row (elbow out) 3 x 10-12 @ 2012, 60 secs

Day 2 - Legs & Abs

A1) Cyclist Back Squat (heels raised) 10 x 10 @ 4010, 90 secs
A2) Lying Leg Curls (feet inward) 10 x 10 @ 4010, 90 secs
B1) Swiss Ball Crunch 3 x 12-15 @ 2010, 60 secs
B2) One-Leg Calf Raise 3 x 10-12 @ 2210, 60 secs

Day 3 - Off

Day 4 - Arms & Delts

A1) Mid-Incline Hammer Curls 10 x 10 @ 4010, 90 secs
A2) Parallel-Bar Triceps Dips 10 x 10 @ 4010, 90 secs
B1) Standing Rope Upright Rows 3 x 10-12 @ 2012, 60 secs
B2) Lean-Away Lateral Raises 3 x 12-15 @ 2010, 60 secs

Day 5 - Off

For all the "A" exercises, start with a 20RM load. Only increase the weight when you're able to perform all 10 sets of 10 reps. Perform this routine for 6 cycles (i.e. 6 workouts per body part) then change to a routine with greater intensity. When you return to this routine, use a 10 x 6 set/rep scheme for all "A" exercises (starting with a 12RM load this time.) Make sure to use different exercises at that point.

In general, strength is related to intensity (load) and size requires volume (sets, reps, time under tension, total workload, etc.). Most volume programs you see in the magazines tend to promote sarcoplasmic hypertrophy unless very heavy loads with low reps are advocated (which tends to promote myofibrillar hypertrophy if enough sets are performed).

According to Brad Schoenfeld, low rep sets (below 5) improve neuromuscular response, or the ability to use heavier weights. Moderate reps (8-10) are optimal to build muscle mass for the following four reasons:

1. Optimizes fiber recruitment - stresses different motor units and fibers (i.e. FT II A&B, and even ST)

2. Increases anabolic hormonal response - Testosterone and GH

3. Enhances cellular hydration - greater muscle pump (called "reactive hyperemia") drives plasma and water to muscle which stimulates protein synthesis and inhibits proteolysis (protein breakdown).

4. Heightens myofilamental damage - optimum amount of tension and time under tension (TUT) above a minimum threshold increases potential for damage to muscle tissue.

Zatsiorsky has nicely demonstrated in his book, Science and Practice of Strength Training, that the total amount of degraded protein is highest in the 5-10 RM range and thus leads to greater hypertrophy.

Here's a simple volume program offered by one of the legends in the bodybuilding world, Vince Gironda.Okay, enough talk, let's get to some more routines!

Apparently, Gironda had experimented with thousands of routines and concluded that "the seasoned bodybuilder can always get an honest workout by performing a routine (every other day) consisting of working one exercise per body part for 8 sets of 8 reps" (except calves, which Vince says are a high rep muscle, and 20 reps minimum should be employed).

Gironda Routine (a.k.a. 8 x 8 System)

DB Lateral Raises
Wide-Grip Parallel-Bar Dips
Seated Lat Pulley Machine Rowing
Kneeling Face Down Cradle Bench Triceps Pulley Extension
Body Drag Barbell Curls
Heels On Block Squat
Calf Raise
Crunches With Weight

Perform 8 sets of 8 reps on all exercises except for calves where you'll do 8 sets of 20 reps. Use a 2-0-2-0 tempo on all exercises. Maintain a short rest interval of 15-30 seconds (don't let go of the bar between sets)

Frequency depends on your training age (and thus loads used) as well as your level of recovery. Intermediates can split the program in half; advanced trainees may need to split the routine into three days to make progress. Remember to have a day of rest following each workout.

Fitness writer, Rob Thoburn, also put together an interesting volume routine. Don't be fooled by its simplicity. If size is what you're after, this routine will get the job done.

Thoburn Routine

Day 1: Chest (BB flat bench press), Shoulders (BB military press), Triceps (BB close-grip bench press or parallel bar dips with added weight as necessary)
Day 2: Back (BB bentover rows or wide-grip pull ups), Biceps (BB curls or DB curls), Abs (crunches with added weight behind head as necessary)
Day 3: Quads (BB squats), Hams (BB stiff-legged deadlifts), Calves (standing calf raises)

Not including warm-up sets, do 10 sets per muscle group. Lift as much weight as you can for 6-8 reps - no more, no less. Rest 45-50 seconds between sets - no more, no less. Train each muscle group twice per week. You don't need to do any cardio, unless you want to. Take days off whenever you feel it's necessary. Learn to listen to - not just hear - your body.

Simple and effective! The only issue I have with this scheme is training each muscle group twice per week. Of course, if you have some "assistance", then you can recover enough to make adequate gains, but most natural trainees can train each body part twice on this type of plan within a 10-14 day period. I'll discuss this in further detail a little later.

Another great program you may not be familiar with comes from Ironman contributor George Turner. Much like GVT, the Turner routine is based on high volume, except higher intensities are used (due to the use of RM loads). Here's the program as it was outlined in his Real Bodybuilding audiotape series in the nineties.

Turner Routine (a.k.a. HUGE! Program)

Day 1 - Chest & Back

1. Bench Press

2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps drop 10 pounds every 2 sets

2. Wide-Grip Pull-Ups

2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps decrease load every 2 sets

Day 2 - Legs

1. Full Squats

2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

2. Lying Leg Curls

2 warm-up sets (15,12 reps) followed by 6 sets x 10 reps

3. Standing Calf Raise

2 warm-up sets (15,12 reps) followed by 10 sets x 10 reps decrease load every 2 sets

4. Bent-Knee Deadlifts

perform 6 sets x 6 reps pyramid weight (add weight each set)

Day 3 - Off

Day 4 - Delts & Arms

1. Seated DB Press (pronated)

2 warm-up sets (15,12 reps) followed by 8 sets x 10 reps

2a. Seated DB Curls (no back support)

1 warm-up set of 15 reps followed by 8 sets x 8 reps superset with

2b. Lying Triceps Extensions (hands 6" apart)

1 warm-up set of 15 reps followed by 8 sets x 12 reps

Day 5 - Off

(One word of advice: try not to plan much after leg day. Trust me!)
Okay, below is my revised version of this program. Many elements are maintained but we'll go through the details afterward.
Catanzaro Routine (a.k.a. Sicilian Volume Training)

Day 1

A1) Mid-Incline DB Press (neutral grip) 10 x 6 @ 5010, 90 secs
A2) Medium-Parallel-Grip Chin-Ups 10 x 6 @ 5010, 90
B1) ShoulderHorn DB External Rotation 3 x 12-15 @ 3020, 60
B2) Wrist Roller Extensions 3 x 60 secs TUT, 60

Day 2

A1) Back Squat 6 x 10 @ 4010, 90
A2) Lying Leg Curls 6 x 6-8 @ 5010, 90
B) Standing Calf Raise 10 x 10 @ 2010, 30
C) Bent-Knee Deadlift 6 x 6 @ 32X0, 180

Day 3

A1) Seated DB Press (neutral grip) 8 x 10 @ 4010, 60
A2) Seated Zottman Curl 8 x 8 @ 4020, 60
A3) Lying EZ-Bar Triceps Extension 8 x 12 @ 3010, 60
B) Swiss Ball Side Flexion 3 x 12-15 @ 2020, 90

As far as frequency is concerned, three scenarios exist:

Scenario #1: Day 1 - Day 2 - Off -Day 3 - Off - Repeat (3 in 5 schedule)
Scenario #2: Day 1 - Off - Day 2 - Off - Day 3 - Off - Repeat (3 in 6 schedule)
Scenario #3: Day 1 - Off - Day 2 - Off - Day 3 - Off - Off - Repeat (3 in 7 schedule)

Advanced trainees (i.e. greater than two years of continuous training) can repeat the cycle three times for a total of 4 workouts per body part. Intermediates (i.e. between one and two years of training experience), on the other hand, can perform as many as 6 cycles before changing routines. This program is not suitable for beginners.

As mentioned earlier, most volume programs induce sarcoplasmic hypertrophy rather than myofibrillar hypertrophy. This routine attempts to influence both by using repetition maximum (RM) loads. In other words, there are no reps in reserve - each set is taken to the limit with a decent weight.

GVT, for instance, starts off with 10 reps in reserve. The Gironda and Thoburn programs use a horizontal sequence where you complete all sets of an exercise before moving on to the next (as opposed to a vertical sequence where you alternate between antagonistic movements) and since the rest intervals are short (i.e. 15 seconds and 45 seconds respectively), the weight used must be light!

Obviously, using RM loads will cause fatigue and it's not uncommon to lose a rep or two each set. To accommodate this, decrease the load every second set so that the Mid-Incline DB Press may look like this:

Set 1 - 6 x 100
Set 2 - 5 x 100
Set 3 - 6 x 95
Set 4 - 5 x 95
Set 5 - 6 x 90
Set 6 - 5 x 90
Set 7 - 6 x 85
Set 8 - 4 x 85
Set 9 - 6 x 80
Set 10 - 4 x 80

As you can see, the load has been dropped by 5 pounds per dumbbell every other set, but you may need to adjust this depending on your needs. (PlateMates, for instance, will allow even smaller drops and can be quite useful here.)

If performance drops by 3 or more reps from one set to the next then terminate this exercise for the day since you've cleared what's considered the "critical drop-off limit." Continuing on at this point would be counterproductive.

The beauty of GVT compared to the others lies in the vertical sequencing (i.e. antagonistic pairing) of exercises. This allows for adequate rest and greater performance. When you incorporate this sequence into the Turner routine to allow for adequate rest with decreasing weight using RM loads, it yields the optimal system for growth.

I've also found it necessary to adjust the number of sets per workout. Advanced trainees will need to drop 2 sets per workout for the "A" exercises on Days 1 & 3, and 1 set per workout on all the exercises on Day 2. The "B" exercises on Days 1 & 3 can increase by 1 set per workout until the 4th and final workout where you would taper.

Intermediates should drop 1 set per workout for the "A" exercises on Days 1 & 3, and 1 set every other workout on Day 2. They can increase the "B" exercises on Days 1 & 3 by 1 set every other workout until the 6th workout where they would taper.

What else have I altered? Here are a few things:

Ever tried performing pull-ups for 10 sets of 10 repetitions? I'm talking about full-range (i.e. from a dead hang to chin clearing the bar) with a controlled-tempo pull-ups. Good luck! 10 sets of 6 is more reasonable. Make sure to use additional loading when necessary.
The problem with most volume programs is that they can lead to imbalances and tend to neglect the smaller muscles. Sicilian Volume Training takes this into account.
First of all, all vertical and horizontal presses/pulls are performed with a neutral grip and the external rotators of the humerus are trained to somewhat offset any internal rotation that occurs during the routine. Also, the wrist flexors get one hell of a workout with chin-ups and deadlifts, so the wrist extensors are trained dynamically with wrist roller extensions and statically during Zottman curls.
Finally, SVT is relatively balanced throughout. For instance, many of the core muscles are used statically in the sagittal plane during presses, chin-ups, squats and deadlifts. The SB side flexion exercise allows for some training in the frontal plane. And the elbow flexors get trained with supinated, neutral, and pronated grips between the chin-ups and Zottman curls.

If you're old enough to remember one of my first articles, the analogy I used to describe the Sicilian Crunch was that "it feels like a dozen mobsters have unloaded rounds into your abdomen by the time you finish!" Guess what, Sicilian Volume Training feels like they've torched your entire body! It's definitely a form of torture that works!

If you want results, then this is a program you can't refuse!

References

Kennedy, R. Beef It! Upping the muscle mass. Sterling Publishing Co., Inc. New York, NY: 1983.
Poliquin, C. German Volume Training - A new look at an old way top get big and strong! Muscle Media 2000, Inc. Golden, Co. July 1996, No. 51.
Poliquin, C. The Science of Rest Intervals. Muscle Media 2000: May 1996, No. 50: pgs. 92-95.
Schoenfeld, B. Repetitions and Muscle Hypertrophy, Str. Cond. J., 22(6), 2000.
Thoburn, R.
Turner, G. HUGE! For Incredibly Fast SIZE Gains (Tape 14.) Real Bodybuilding (George Turner Audiotape Series.)
Zatsiorsky, VM. Science and Practice of Strength Training. Champaign, IL: Human Kinetics, 1995.

Hammer the Hamstrings For Extreme Football Speed

The question about how to get faster for football come into my inbox at least a dozen times per week. I thought we had the whole football speed thing figured out, but, recently I was forced to train in a commercial gym...sadly, this was a wake-up call that most football players have ZERO idea how to get faster.

It's rare that I step into a commercial gym to do any football strength and speed training with my football players these days. But, on the rare occasion that I am forced to go into one of these creep-joints, I'm always struck by two strange phenomena's:

1. Most guys look like light bulbs; all upper body, no legs

2. The leg training done by most "athletes" is an embarrassment

The great majority of the leg training effort is going into leg curls, leg extensions, leg presses and maybe the occasional squat...usually done with no more than 225-lbs bar. This may be fine for the average guy, but, for those football players who ask, "How can I get faster for football, you need to train the legs hard and heavy.

Most football players should take a page from the playbook of Powerlifter's training: you must absolutely attack the hamstrings and glutes! The oft-mentioned posterior chain (PC) is of utmost importance to athletic ability. The hamstrings, glutes, and lower back are key to being fast and lifting heavy weights in the Deadlift and Squat. Any football player can get faster and more explosive, yet many never do.

These athletes usually neglect training the muscles most responsible for speed development: the muscles of the PC.

In training the hamstrings, a few important points must be emphasized.

· The hamstring group is made up of the biceps femoris, the semitendinosus and semimembranosus muscles. All must be worked hard for maximum strength and speed.

· The hamstring muscles have two functions: bending the knee and hip extension; both motions must be trained.

· The hams are made up of a high percentage of fast twitch muscle fibers and therefore must be trained heavily. These muscles respond better to lower reps - even as low as singles!

· Because of the high amount of fast twitch fibers, the hamstrings respond well to eccentric work.1

· If they've been neglected, the hamstrings will have to be worked more often until they catch up to the powerful quads.

Keep these points in mind when designing a training program for the hamstrings.
The following 12 exercises will hit the hams and glutes hard and heavy.

Choose one to three of them and add them to your training. I suggest putting in one of these movements after your main leg exercise of the day (i.e. Deadlifts or Squats). Shoot for 4 - 6 sets of 4 - 6 reps per movement.

Glute-Ham Raises

You will need a special Glute-ham bench for this exercise. The movement looks something like a back hyperextension except that your legs are bent at the knee and you pull your self up with the hamstrings, glutes, and even the calves by pressing your feet into the toe board and flexing the hamstrings hard. Every gym should have one of these. For more info on this exercise and the Glute-ham bench, check out some of the writings of the Westside Barbell Club, who really popularized this exercise.

The Glute-Ham raise can be done after ever session if using only bodyweight. Or, you can add weight and use it like any barbell exercise. This is one of those rare movements where I doubt you can ever do too much.

Romanian Deadlifts (RDLs)

RDLs are similar to a straight-leg deadlift, with the exception that instead of simply bending at the waist and pulling up on the bar, you have the hips travel backwards when bending over. For many, the SLDL neglects the hamstrings while overworking the lower back. This is especially true for short-leg, long-torso lifters.

The RDL will probably do more for your hamstrings and glutes than any other exercise, with the exception of Deadlifts. It really is a very underrated movement for both athletic performance and for aesthetic appearance. The RDL can do wonders for those wishing to get faster for football.

Be sure to keep a flat back; you can use both clean and snatch grips for variation. This is a movement where you definitely want to keep the reps low. 4 X 6 is a good set-rep scheme to start with. Really push those hips back, stretch those hams out, then pop up.
This can be made more difficult by using one DB at a time.

One-Leg Deadlift

I picked up this little gem from Pavel Tsatsouline. This brutal exercise is performed with two dumbbells or Kettlebells. Place the DBs on the other side of the foot of the leg you are working. With a slight bend in the knee, bend forward at the waist and grasp the DBs.

The non-working leg should be well behind you and off the ground. Go as high as you feel comfortable with. Now, with straight arms, pull the DBs up to waist height while dragging the back foot forward until you are standing erect on two feet, with the DBs at waist height.

This is a great movement to improve football speed because it works the hamstrings one leg at a time, very similar to running.

Snatch Grip Deadlifts

I got an email the other day asking why I advocate using the Snatch Grip Deadlift (SnDL) so much and why not other variations.

Well, there are several reasons, however, all variations of Deadlifting should be used in your football strength program... especially if you want to be as fast as possible!

· Snatch Grip Deads just force you into a lower position, thus forcing the hamstrings and glutes to work harder. Plus, the benefit of the work the entire back gets.

Whenever you can involve the hamstrings more, the better off you are for building leg strength and especially for speed! If your hams are weak, forget being fast.

I would use straps on a SnDL because of the wide grip.

But, don't go crazy wide on the grip. I'm 6′1 and my index fingers are about an inch outside of the outer rings on a York bar. I know you've probably seen O-lifters use the collar to collar grip, but, even when I competed in O-lifting, I didn't go out this far.

Some would say to simply pull off of a platform, which is fine, but it's a different movement. Part of the fun of SnDLs is how hard you must also force your abs to work to keep you from falling forward. This exercise really teaches you to sit back when pulling from the ground; an invaluable lesson for anyone wanting to improve their Deadlift.

Snatch Grip Deadlifts from a 4-inch Box

Let's take a brutally effective exercise and make it even harder by performing it on a 4" box (or block of wood). This exercise will absolutely terrorize the hamstrings and glutes...with a nice added bonus of hitting the upper back and traps quite nicely. One thing you'll notice with RDLs and SnDLs is that the upper back and traps are usually pretty sore the day after. Anytime you have to hold a heavy bar and then do multiple reps in a pulling movement, the traps and upper back have to work hard to stabilize the load.

The 4" box will create a greater range of motion but isn't so high as to alter body mechanics significantly. If you find your form breaking down at 4", try using a 3" box.

Focus on sitting back and letting the hams and glutes do all the work. If there's one mistake I see over and over again on this movement, it's that when the weights start getting heavy, lifters start using their arms...that is a recipe for disaster. If you find that you are arm pulling, lower the weight a bit and build back up.

This exercise can also be used as a Max Effort (very heavy) movement or it can be used as an accessory lift.

Band Leg Curls

This is a great movement to train the hams in a dynamic way. The bands will help train the legs to stay strong through the entire range of motion because the exercise will get harder as you get closer to the finish.

Choke a band around the uprights of the rack, sit on a bench and place the band around the back of your ankles. The band should have some tension while your legs are extended. Now, contract the hamstrings hard and do a fast, explosive leg curl.

Band leg curls can also be done one leg at a time. 3 - 4 sets of 8 - 12 is sufficient.

Dynamic Lunges

Lunges have gotten a bad rap because most dummies at the gym use a 3-inch stride and 2lb DBs. However, when done with more moderate-heavy weights and in a Dynamic (explosive) fashion, the lunge can be a tremendous tool in your strength training toolbox.

· The lunge should be a fairly long stride, and instead of simply stepping forward and then back, once your foot hits the ground on the forward stride, explode back up.

Lunges performed in this manner are also effective because the athlete actually opens and closes the kinetic chain while performing the movement, and the lunge also helps the athlete become strong in supporting a high percentage of his bodyweight on one leg, very similar to running.

Don't be afraid to go heavy on the lunge. No one said you must do them for sets of 15! 3 or 4 sets of 4 - 8 will hit the hamstrings and glutes thoroughly.

Dynamic Medicine Ball Leg Curl

This exercise works great as a finisher and also helps develop explosiveness in the legs.

Begin by lying face down on the ground with your legs together. Have a partner roll the medicine ball down the back of your legs.

When you feel the ball get to your ankles or the backs of your shoes, explode the ball back up to your partner with a leg curl-type motion. It may take a few reps to get it perfect, but when you do, the ball will fly up and back toward your head and your partner should catch the ball at about waist height. This is a great movement to train the hamstrings in an explosive, curling manner. If you are prone to strained or pulled hamstrings when running, give these a shot. You can up the reps on this exercise; sets of 8 - 10 would be advisable.

Please make sure to get a partner who can catch the ball.

Towel Leg Curl

You can probably tell by now that I'm not a huge fan of regular leg curls. The machines are just so limited in their movement patterns and resistance.

However, you've noticed I included three leg curl variations in this article. Why? Well, as I said in the beginning, both aspects of the hamstring function must be worked. But, the machine leg curl is for weenies. Both the Band Leg Curl and Medicine Ball Leg Curl are great for training the hams in a dynamic fashion, but the resistance is limited.

Enter the Towel Leg Curl. Lie face down on a bench with your legs hanging off the edge. Have a partner wrap a towel around the backs of your ankles; now do a leg curl.

This method is superior for several reasons:

1) Variable resistance: you can have your partner increase or decrease the load as needed

2) Increased resistance during the eccentric phase; simply have your partner pull harder during the lowering portion of the lift and you fight against the resistance.

3) Variable paths: you can go wide or narrow, one leg or two, during the exercise. Switching up the path of the movement will do wonders for complete development.

The Towel Leg Curl can be done for medium (4 - 8) reps. 3 - 4 sets done can be done toward the end of the session.

Kettlebell Swings

Swings are one of the best, yet most misused, exercises to train the hamstring. The Swing is performed by most as a Squatting-type movement. This style was popularized by those using the Swing as a fat loss tool, which, when done for high reps, is quite effective.

However, we are after performance and hamstring strength here, so that is not the style we'll be using. The true KB Swing; one that is done for speed, strength, and muscle development is a much longer range of motion with a definitive "snap" at the bottom of the movement.

Notice in the video below that at the bottom, when the K-bells are all the way back, I snap them forward. It's that reversal of momentum that is of the utmost importance! If you are doing a slow swing, you are doing a worthless swing. Make sure you pop the hips on the way up to involve the glutes as well.

Don't be afraid to go heavy on these. It is not written in stone that you have to do ultra high reps. Actually, you should shoot for 3 -4 sets of 4 - 6 reps. They now make Kettlebells up to 106lbs, so that should keep even the strongest among us working hard. A dumbbell can be used if no Kettlebells are available.

With football players, I've found this movement to be great when performed as a warm-up to a Max Effort (heavy) leg exercise. It's great in that situation for waking the hams and glutes up and letting them know there's work to be done!

Swings can also be used after a heavy movement, on speed day or at the end of a session as a finisher.

Upright Sled Walks

Pulling sleds and pushing Prowlers is a great way to condition, but it can also be used as an alternative way to develop the legs. When most pull or push a sled, they do so on an angle. In order to target the hamstrings you must pull from a very upright position.

This is best done while wearing a harness, but can be done by attaching the strap to a lifting belt. When you begin pulling, keep your body as upright as possible and rather than just walk, use your feet to "pull" the ground toward you. To see this in action, next time you walk your dog, get behind him and notice how dogs (all animals) step and pull the ground towards them.

You'll know if you are doing this correctly because when you do you'll feel an intense tightening in your hams.

Sled walks can be done in place of any of the other hamstring/glute exercises listed above. Start with 3 trips of 30-yards, and try to work up to 6. At that point, add weight.

Sprints

If there's one thing that makes the cardio crowd gasp in horror more than me telling them I think cardio is a waste of time, it's when I tell them that instead of jogging on some God-forsaken treadmill, I go out and sprint!

Sprints are the long lost training tool that can improve your conditioning, torch bodyfat, and develop a killer set of hamstrings. Even if you are not an athlete, sprinting is still a great idea. The very act of sprinting places a tremendous and unique stress on the hams, glutes, and hips. Just take a look at the legs of any sprinter or NFL Cornerback, and you'll get a good idea of what sprinting can do for your legs!

Remember, for the purposes of hamstring development, we will keep the sprints short. We are not after conditioning here (that's another story for another article).

Start with 4 - 5 sprints of 30 yards. Build up to 8. Then, you can start playing with distances; try 30's, 40's, 50's, and even some Backpedal Sprints. If you haven't sprinted in a while, start slow! You may not feel much while you're out there running, but sprinting can cause big time soreness.

Treat sprints like the Upright Sled Walks: they can be done as an alternative to any of the other hamstring exercises or they can be given their own day. I've found that most athletes like to knock the sprints out right after their dynamic (speed) lower day. Some like to do them at the end of a heavy leg session. Experiment and see what works best for you.

There you have it. If your hamstring training is lacking pick two or three of these movements, put them in your program and watch your hamstrings produce Extreme Football Speed!

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