Weight Training, Routines and More

The Iron Game

October 16th, 2009 at 5:34 am

Buckeye Leaves-Insights On OSU Football

Are you an Ohio State Buckeye Football fan? Well I’ve got some good news for you! Buckeye Leaves is my new blog devoted entirely to Ohio State Football. I invite you to visit and read my spirited commentary on everything about OSU Buckeye football. It will be a no holds barred opinions and views by yours truly on the weekly games, coaching, Coach Woody Hayes, other teams etc. The good, bad and the ugly you will find at Buckeye Leaves. You can find it here, www.buckeyeleaves.net.

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October 2nd, 2009 at 12:00 am

The Value of Change

For young people who participate in sports, maximum gains during your off season program are achieved by following a disciplined program in terms of your set/rep scheme as well as the order in which you perform your exercises. For you, it’s all about “sawing wood.” That is, working consistently hard and giving it your all! Remember, this activity is pretty simple, it’s all about stress and adaptation to that stress. For you, two things should change:

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September 14th, 2009 at 9:17 pm

Technique and Mental Pre-Set Approach

It starts with your feet and focusing on the mid-point of the bar. You are your harshest critic, you expect and demand maximum results through maximum effort on every rep of every set you perform. So your approach must be disciplined, focused and everything must be correct before all Hell breaks loose as you attack your set! You want to train with mad passion! Some people walk around the gym with a smile on their face and a happy-go-lucky attitude. Those folks get nothing done in the gym. So here’s a couple of points that can help you, I call it the mental pre-set approach.

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August 31st, 2009 at 8:29 pm

Attention-Exercises That May Be Hazardous To You!

For seasoned folks who have been long time enthusiastic participants of “The Iron Game”, consider this a helpful guide of exercises that may pose as a hazard to you. As we get older we start to lose flexibility and will begin to experience joint discomfort. This doesn’t mean we have to quit training, rather we just need to listen to our bodies more and adjust accordingly, warm up thoroughly (see post of January 2009) and stay away from certain exercises. Here is my list of exercises you can do without:

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August 16th, 2009 at 7:01 pm

Summer Training

Are powerlifting or body building the only two types of training? No! I say there is training during the hot months of summer and training during the cooler months which make up the balance of the year.

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July 30th, 2009 at 9:53 pm

Training Without Your Training Partner

It is quite difficult to match the intensity of training by yourself than what you normally have when your blasting away with your training partner. Often times, your partner is the spotter that you can trust, which affords you the luxury of focusing on maximum all-out effort for every rep of every set you do. You can not replace a training partner, but you can come close by focusing on the principle of “continuous tension.”

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July 13th, 2009 at 8:55 pm

On Occasion Let Instinct Take Over-(Part II)

Achieving your strength and fitness goals are a result of adhering to a consistent, disciplined program. Improvements in size, speed, power and endurance are a direct result of the body’s ability to adapt/adjust to the stress you place on it during your training sessions. We are talking about stress and adaption (through rest and smart nutrition) to that stress generated from high powered off the charts training sessions!

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July 1st, 2009 at 9:22 pm

Stimulate Don’t Annihilate-I Say BS-Welcome to the routine called “Four Quarters.”

Over the course of the last several months, I have had the good fortune of hooking up with a training partner who is on my wave length in terms of intensity, focus, heart, desire and competitive spirit. Scott Sharpless is a dynamite training partner. His job requires a lot of travel which causes him to miss weight training sessions. A short time ago he and I came up with the idea of tying two workouts together to make up for lost time on his part. This is what we call “Four Quarters.”

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June 10th, 2009 at 12:02 am

Focus on Quickness, Speed, Power and Intensity

Third and short: Suggested advanced routine for athletes and non-athletes alike who are interested in seeking greater performance and enhanced levels of physical development.

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May 21st, 2009 at 6:39 pm

On Occasion-Let Instinct Take Over

The last two posts outlined a suggested beginner’s and intermediate program for young athletes and newbies who want to become bigger and stronger. It is absolutely vital that you consistently stay with the program if you want to continue making progress. More routines will be posted in the near future that will help you to keep moving forward towards your fitness and strength goals.

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May 3rd, 2009 at 9:03 pm

Second and Five: Intermediate routine for young athletes with three or more years of weight training experience.

You’ve been at this thing consistently for about three years, your training the same body part twice a week sticking with the three sets of eight reps per set. The increase in your size and strength is a consequence of your lifting heavier and heavier weights during your sessions. You are absolutely hooked and dedicated to The Iron Game because you know all of this hard work will help you in the upcoming season to go out your senior year with a bang! You’re finding that the longer you train (in years) the harder it is to make increases in your training weights. It was relatively easy going from benching 100 lb. to 200 lb. It is an altogether different matter going from 200 lb. to 300 lb. in the bench, using the same program of three sets of eight reps per set. What you need is a fundamental change in your set/rep scheme, plus you will need to realign/split up your exercises to a degree in order to resume making advances in size, development and strength, which you are looking for. This is a suggested routine, one that I used and benefited from:

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April 20th, 2009 at 8:46 pm

First and 10 Basic Routine For Young Athletes

If you happen to be younger than 13, from a maturity and developmental standpoint, you are not yet ready to begin weight training. You will have to wait. For those of you who are 13 or older, let’s get started!

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April 4th, 2009 at 9:01 pm

The Value of Training With Chains

Want to add variety to some of your exercises and build additional power, power that you need to help you blast through those “sticking points” that have become obstacles to your forward momentum? This can be done by adding chain training to some of your core power exercises such as; squats, benches, inclines and deadlifts. I have also used them for bent over rows.

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March 26th, 2009 at 8:02 pm

Aging and Training Smart

So you are middle aged and because of your enthusiasm for “The Iron Game” you’ve found yourself getting injured more frequently. You may have bad knees, your shoulders ache after bench pressing. One elbow absolutely kills you when you do stand up curls and to top it off you have one hip that bothers you. You want to continue training as heavy as you can relying mostly on free weights for your workouts and you’d like to work out injury free. So what’s the answer?

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March 19th, 2009 at 4:15 pm

Breaking Through Tip

Do you find yourself having trouble completing a repetition of an exercise in one continuous non-stop movement? Anyone who trains will experience this problem sooner or later. Welcome to my world! Here is a simple but proven tip that can help you overcome this hurdle. Just squeeze the bar, really squeeze it throughout the full range of the motion you are doing. The bar is not a broom stick to just be held. First, you need to squeeze the heck out of it, then complete the motion of the exercise you are doing. You’ll find by doing this, squeezing the bar, it gives you that something extra to help you do the continuous non-stop movement for the exercise you are attempting. Go ahead and try it, it works!

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March 14th, 2009 at 7:43 pm

Bar Speed

You want to have the most productive workouts that you can, right? You want to continue making gains both in size and strength. Then everything that contributes to your development should be important to you, so “bar speed” is a valuable subject to address. With the exception of a couple of exercises, the movement of the bar should be described as controlled, deliberate, almost a pneumatic piston one, as it travels through the groove as defined by that particular exercise.

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March 7th, 2009 at 9:44 pm

Be Patient and Have Fun

In 1968 when Neil Armstrong headed up the moon landing mission, during that quarter million mile journey, he and his crew were on course only 11% of the time. We all know they covered that distance, landed, did their work, departed and returned home. They covered that considerable distance by making slight corrections in their course 89% of the time. So it will be with your training and your fitness journey! When your progress has stalled, and you have hit a plateau where you’ve leveled off, you don’t need to search for making wholesale changes in your routine. That would be a mistake. Don’t allow yourself to get away from the basics, away from the old school movements. Often time, all you need to do is make a slight change in your set/rep scheme, or change the frequency and sequence of your exercises to resume making progress, to keep you on course.

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March 1st, 2009 at 10:50 pm

Crucial Training Tips To Help Prevent Injury

You are moving along at a pretty good rythmn putting together successive weeks of absolutely great workouts, taking your sessions to higher levels and developing strength and size that only a short time ago you only dreamed of achieving. You’re on your way and the sky’s the limit! The last thing you need is a disruption in your forward momentum. The last thing you need is an injury, one so severe that it can set you back for several months if not longer.

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February 23rd, 2009 at 9:18 pm

The Value of A Training Partner

You can perform aerobic training by yourself. You can do long distance jogging or bicycling without the assistance or support of another person. You can shoot baskets, hike, jump rope, swim, power walk by yourself. To a point you can intensely engage in weight training and make real steady gains than improvement training alone.

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February 17th, 2009 at 7:33 am

Intense Weight Training Helps You Lose Weight

“I need to do more aerobic exercise to get rid of these love handles.” No you don’t. What you need to do is engage in intense muscle building, preferably compound movements. The more muscle mass you develop, you will be raising your Resting Metabolic Rate. Your RMR accounts for approximately 60-75% of your daily energy expenditure. Physical activity (working out) accounts for the balance.

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February 11th, 2009 at 9:40 pm

Necessary Equipment You Will Need

If your goal is to make the school’s varsity team…If your goal is to take your athletic career into college…If your goal is to get in phenomenal shape to better deal with the pressures of today’s fast paced, high pressured business world…If you‘ve made the decision to seriously make weight training a fundamental part of your life …Why would you run the risk of jeopardizing your progress at the expense of injury which could set you back for months, if not longer? You must have the proper equipment.

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February 6th, 2009 at 9:45 pm

Counting Reps Correctly

You have decided to lock yourself into a disciplined program for the next several months where you are allowing yourself to make 5 lb. increases in your training weights only after you have successfully completed 6 sets of 8 reps per set. During the last 2 training sessions you‘ve done the 6 sets, but the last 2 sets of this 6 set program you’ve only managed to complete 6 reps on the 5th set and you’ve come up short on the 6th set as well. Welcome to my world! Frustration can be a good thing.

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February 1st, 2009 at 1:03 am

No One Is Keeping Score

Recently I took a moment out of my workout to extend a hardy welcome to a new gym member. This new member had never worked out before. I know it took a lot of courage for him to walk through the gym doors and that spoke volumes regarding his desire to make a change in his life. I told him to keep coming to the gym, follow the program his trainer has made for him, be consistent and “we are here to support you.” I also conveyed to him, that if he had any questions to just ask and I’d be more than happy to assist him in any way that I can.

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January 26th, 2009 at 10:12 pm

The Value of Warming Up

Do not skip this this crucial element of your training! Before you start your training session you must do warming up to prevent/avoid injury. For each exercise you do in your program I strongly recommend that you perform a number of lighter warm up sets before you begin training with your “training weights” for that particular exercise. In order to have productive workouts, do the warm ups first. They will help you focus on the task at hand and will help you to prevent/avoid injury.

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January 23rd, 2009 at 3:33 am

The Mental Approach to Weight Training

The mental approach to weight training is more important than your physical orientation towards a set, or workout as a whole.

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