Training is Like Studying...

I've had a few people ask me about why I created six completely different programs when I put together "Working Class Fitness - The Programs."

I usually give them the standard answer - because each has a different focus. That way, after assessing your current state of physical fitness, you can pinpoint your specific needs, and focus on said needs with a targeted program.

But a question I got recently got a different answer.

The question was basically this (I'll just paraphrase the question since it gets asked all time anyway):

If two different methodologies are good for something, what makes one better than another? Or why would I see better results with one methodology over another?

For example, the standard 5x5 is a great program for building overall strength. As is 5/4/3/2/1. As is "Pyramiding." (All of these methods are used at one point or another in "Working Class Fitness - The Programs.") So why might you get better gains from one methodology than another?

Simple - we're all different. And we all respond differently to different things. And I'm not talking about how some get stronger quicker, or others take longer to build muscle, or that guy - like me - that can think about a cheeseburger and gain a couple pounds (sometimes I think my metabolism is so slow that it might actually go in reverse....)

I mean that we all have our own "Ultimate Program." Sure, a methodology might be great for it's given goal, but that doesn't mean it will work the best for you. You might need to do something else.

Think of it like this:

When you were in school, how did you study?

Yeah, I asked how you studied. Well? How did you?

Personally, once I was confident that my study notes were "up to snuff," I used to go over them once or twice so that I could repeat everything. It was almost as if I was preparing to give a lecture on the subject. I'd pace around my dorm room (this was in college) reciting everything to myself, acting like I was trying to teach the subject to somebody. I don't know why, but this really helped me to understand what I was studying at a fundamental level - not just memorize, take the test, and forget it on my way out the door. This method worked best for me.

However, does this mean that everybody should study this way? No. It might work really great for some folks, like it did me. For others, it might work, but only in a more average fashion.

There are tons of ways to study - re-write class notes, read the book over and over, make flash cards, re-listen to lecture on tape, do workbook problems, etc.

Are any of these methods "wrong?" No. Numerous studies have shown that some learn best visually, others by listening, others by hands-on activities, etc. So, while all of the above work, they will all work differently for different people. While my "mock lecture" method worked great for me, my wife on the other hand, had her greatest success when she simply re-wrote her notes over and over.

Then there's that no good, dirty, rotten jerk that can just listen to it once, and know it inside and out forever...I HATE that guy... ;-)

Anyway, training is the same way. There are plenty of methods out there that work - all for the same goal. Different methods will work better (or worse) for different people. Does this mean they're "bad?"

No - it means they're different.

Which, again, is one of the reasons for the variety in "Working Class Fitness - The Programs."

Wiggy

Today's Workout - 29 May 2007

Conditioning:

-2-hand Kettlestack Swings (to overhead) x 15
-jog x 1 lap*
-1-hand Kettlestack Swings (to chest/head level)** x 8 (each side)
-jog x 1 lap

Repeat 6x

Totals:
-90 2-hand swings to OH
-96 1-hand swings to chest
-~2/3 mile traveled

Took ~25 mins.

*l lap = around front and side yard = ~100m (last 20 is uphill)

**done 4 reps at a time = 4 left, 4 right, 4 left, 4 right = 1 set

Wiggy

O-Lift Instruction From the Master

Two clips of instruction of legendary Olympic Lifting Champion Tommy Kono:





Wiggy

Today's Workout - 23 May 2007

Today's Workout:

-"B-Circuit"*
-Glute-Hams x 6
(alternate sets of each exercise, rest 60 secs between sets. Perform 3 rounds.)

**rest 2 mins**

-1-Hand Kettlestack Swings: 3 sets x 8 reps (each side)

**rest 3 mins**

-jog x 60 secs
-sprint/hard run x 30 secs
-walk x 60 secs
(repeat x 4 rounds - 10 mins. total)

*"B-Circuit" was developed by Bryce Lane. 1 "B-Circuit" = 12 short ROM jumps, 12 long ROM jumps, 20 slow and controlled squats.

This would be a kick-ass workout for MMA. The strength/power work has a conditioning component, and the conditioning has a strength/power component. The relatively short rest taxes overall conditioning, work capacity, and GPP.

If you're interested in other, similar MMA Workouts, remember to check out Working Class Fitness.com.

Wiggy

Just freakin' WOW - Part II

If you thought the heavy weights guys were moving in my last blog post titled "Just freakin' WOW" was impressive, you ain't seen nothin' yet.

Think bodyweight exercises can't get you strong? Check out the video below.

And don't give me that crap about "Oh, they only weigh 80 lbs." I mean don't even start. When you can do some of this stuff - whatever you weigh - send me the video and I'll be glad to post it.

Sit back and prepare to say "Holy SH*T!!"

glumbert.com - Sports Acrobatics: The 5 Disciplines

Wiggy

Hunchback of Notre Dame

My new article about "hunchbacks" is up at MMA Weekly.

Check it out.

LINK

Wiggy

Drug Use and MMA?

In the recent fallout of Melvin Guillard's 8-month suspension as a result of testing positive for cocaine use, there has been a lot of discussion on the seemingly growing trend of drug use in MMA. I'm going to be putting together an article for MMA Weekly on my thoughts.

What do you think? Whether getting busted for "performance enhancing" drugs (a la Tim Sylvia, Josh Barnett, or Vitor Belfort) or "recreational" drugs (a la Nick Diaz or Melvin Guillard), should these guys get busted? Is the punishment handed down by the athletic commission(s) too harsh or not harsh enough?

Post your thoughts/views.

Wiggy

Jason Gatson

I was going through some old YouTube links I had saved, and found this video of Jason Gatson from the 2004 Athens Olympics - after coming back from multiple knee surgeries in recent years.

When you want to talk about dominate bodyweight, this guy could do it. And at (according to cbssportsline.com) 160 lbs., he was no small gymnast, either.

His strength and power with his own bodyweight was amazing. And if you don't think he couldn't put some awesome numbers up in the gym as well, then you're crazy.

His biography is HERE.



Wiggy

Happy Mom's Day!

I want to take this opportunity to wish a VERY Happy Mother's Day to all the moms, mamas, mothers, step-moms, grandmas, and nanas out there!

Happy Mom's Day!

Wiggy

Today's Workout - 10 May 2007

Did some conditioning today.

12 rounds of:

-jog x 60 secs
-sprint x 30 secs
-walk x 60 secs

30 minutes total.

Wiggy

New Column - "Grip It & Rip It"

My new article about generating more power with KB/DB versions of the Olympic Lifts is up at MMA Weekly.

Check it out.

LINK

Wiggy

Just freakin' WOW

This video is some of the most amazing strength and power feats you're ever gonna see.

If you need to get pumped up for your next workout, this video is for you.

(music is NSFW)

RIP "Chico"

Boxer Diego "Chico" Corrales was killed Monday in a motorcycle accident.

Chico, who had had trouble outside the ring, had cleaned up his life, and had dealt with many of the personal demons he'd dealt with for so long.

Chico was known for as being one of the most courageous fighters that ever stepped into the ring. The man might not always had enough to beat you, but you were going to get everything he had.

Probably one of Chico's most telling fights was his May 2005 bout with Jose Luis Castillo. The fight was back and forth with Diego taking a lot of punishment. He was actually knocked down TWICE in the 10th round, only to come back and stop Castillo later that round. It is considered to be one of - if not the - best comebacks (and fight in general) ever.

Deigo was 29.

Two articles about Diego:

http://sportsillustrated.cnn.com/2007/more/05/08/obit.corrales.ap/index.html

http://www.maxboxing.com/Gerbasi/Gerbasi050807.asp

Rest in Peace fallen warrior.

Wiggy

New Edition of Working Class Newsletter

I sent out a new "Working Class Fitness Newsletter" yesterday. Some pretty good stuff in it. I go over a bunch of great info about 'Dominating Bodyweight,' how that compares to training for only maximal strength/power, and how it helps you in everyday life.

I also talk about the possibility of me going back to Iraq...

If you're not on my newsletter list - sign up NOW!! The link is right over on the right side - just over there... ;-)

Sign up today and I'll make sure you get a copy of the new newsletter right away.

Wiggy

PS - Don't forget to check out "Working Class Fitness - The Programs." If you're looking to 'Dominate Bodyweight,' this is the way to go...

Good Quote

I was watching some of the buildup to the Oscar De La Hoya / Floyd Mayweather fight last Friday, and was listening to Teddy Atlas. He said something that really stuck with me (and this might be paraphrasing):

You have to ask yourself - "How will you feel about yourself tomorrow?"

This is how you have to approach not only your training - but your life. "How will you feel about yourself tomorrow?"

Sure things might be hard now. Sure, you might have a tough decision to make. Sure, you might have a lot of work in front of you.

NEVER let make you take the easy way out. Never cheat. Never give up.

If you did, it might make things easier now...but how would you feel about yourself tomorrow?

Wiggy

New MMA Weekly Column

My new article, "Cardio: Distance vs. Intensity" is up at MMA Weekly. Check it out:

LINK

Wiggy

Today's Workout - 04 May 2007

Did some Density Conditioning today.

Marked off an area around the front/side yard that is approx. 45 yards. Because some of it is in an arc, it's about a 15 yard walk from the end back to the starting point (in a straight line - not retracing the route).

~45 yard runs x 30

My timer didn't start like I thought it did, so I have no idea how long it took.

I think that I'm going to build up to 45-50 runs (50 runs would be just under 1.5 miles total hard running), and then worry about decreasing rest time.

Have a great weekend!

Wiggy

PS - Density Conditioning is a big part of "Working Class Fitness - The Programs." Be sure to check it out...

Technique vs. Strength

The idea of better technique = more strength comes up every now and again. Basically, the argument goes if you can use better technique, and therefore increase the weight you use, or the number of reps you can do, etc., then you've just made yourself stronger.

And I think this is friggin' crap.

What you've done is NOT make yourself stronger - you've made yourself more efficient. In other words, you've learned how to use the strength you have in a way that increases performance. Is performance increased? Yes. Are you stronger as a result? No.

Let's go through a couple quick examples.

Let's say you are a baseball player, and the furthest you've ever hit the ball is 385 feet. Your team gets a new batting coach, and helps you tweak your swing a little bit so that you're now coming around faster. Now you can hit the ball 410 feet.

Can you hit the ball further? Absolutely. Does that mean you're a stronger baseball player? Nope.

To show this concept in a slightly different light, let's take a look at a sprinter. Let's say he runs the 40 in 4.35 seconds. He then goes to a speed school, where they help him with his start - maybe keeping his head down just a tad longer off the blocks. Now he runs the 40 in 4.30 seconds.

Does he run the 40 faster? Yes. Is his time decreased? Yes. Does that mean he's a quicker athlete? No.

Now let's look at the idea of lifting weights itself. Say you're a powerlifter training the bench press. You can bench 350 lbs. However, you then read online about some bench tips. You learn to "pull the bar apart" and engage your lats more. All of a sudden you're benching 370 lbs.

Are you benching more? Yes. Is the weight on the bar heavier? Yes. Are you all of a sudden a stronger person? Sorry to say - no.

In all of the above examples, we're haven't been looking at actually getting stronger - we've been looking at increased performance. Now, in many - if not most - cases, increased performance is the name of the game. So, if you can find a way to improve technique, and in turn, increase performance, then by all means DO IT.

However, don't confuse this to mean that all of a sudden you're a stronger, faster, etc. person. Because you're not. You're a more efficient person.

When you add weight AFTER you master the more efficient technique - THAT is when you're stronger.

Wiggy

Today's Workout - 03 May 2007

Today's Workout:

-band cuban presses: 2 sets x 12 reps
-DB Snatch: 30 x 1 each side ("Singles & Doubles" style)
-band snatch complex: 1 x 12
-light jog x 15 minutes

Good workout.

Wiggy