Fair Oaks training
Yesterday I was over to the “Fair Oaks” gym which has been in existence for over 20 years, and brought over some chalk (that is an emergency if you run out of chalk!). It’s not a pretty gym(or a box for you crossfitters), “nor it’s not a West Side” but it has all the toys for the boys play heavy. Anyway, the lads were training with the dead lift doing sets of low reps and volume speed training . So one of young guys asked me if he needed something else besides the deadlift to get stronger back to lift more. He just thought that his periodzation training program he was given was not enough. He had only been power training a year, so I it going to take time and endurance to keep up the effort for a few more years to see you goal.
More is not always better when you want to get stronger: it’s about the technique, the body recovery and how much effort you put into each lift you do week after week are the keys to the kingdom. When you can pull 400lbs for reps, then it’s time to look at a few auxiliary exercises and specialized equipment. However, before that, you should spend quality time in getting the basic lifts efficient and not too much time on attempting to learn 50 other exercises. Besides you may not have the work capacity-recovery down yet and all you will be doing, is smashing you body into staleness.
One of my ex training partners, trains in his cellar, with a small power rack, lifting platform, lots of 100lbs plates and a few dumbbells. He is a masters champion powers lifter who squats over 600lbs in his 50’s. He only uses the primary squats, dead lifts and bench and maybe throws in some dumbbell work to balance, but only trains the lifts when getting ready for a contest. He built like a human fire plug.
The moral of the story, if you goal is to acquire a strong body, you don’t need a lot of extra work exercises, or the latest machine, as its all about you, the passion to get there and satiability of training. Sometime the more things you do the less time you have to be successful. Therefore do what maximizes you goals and leave the extras for someone else.
“the mission is sacred”
My training today is the following.
Warm-up: bands for shoulders, hip flexors, Indian clubs, rowing 1000 meters and joint mobility.
3rounds of the following:
10 reps KB side deadlift 36kgs
10 reps “landmine” pressing
10reps KB swings.
10 reps sand bag squat
Finish with 10 min. on heavy bag.
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