Slow it Down for Big Gains

One simple way to increase the intensity of your workout is is to slow the movements down and get the most out of each rep. Sometimes what happens is that over the course of several workouts, the struggle to get "just one more rep" leads to a little bit of cheating here and there.

I dont necessarily think cheating is a bad thing, it actually can be used productively in some situations but theres a reason why the skinny kid at your gym
who does nothing but "bellytoss" benchpresses and cheat curls with a 25 lb. dumbbell ever gets any bigger.

You see, the goal of a workout is to put a certain kind of stress on your muscles. Your muscles then adapt to this stress and grow stronger.

If you "cheat" in certain movements, it creates either momentum, (which takes the stress off the muscles) or an adjustment in form (which allows for greater
weight to be used, albeit without a corresponding increase in strength)

In either case, muscle growth will not occur, or if it does, not in an appreciable degree.

Often times the purpose of increasing bar speed is taught because it gets the bar through the sticking point into amore favorable leverage position.

Now, Im not saying you have to move at a snail's pace here either, just an extra count or two will be fine, and you would be very surprised at what a difference
this can make.

This technique works especially well for hand grippers since the strength curve of the spring resistance is so steep.

Take a gripper that you think is pretty easy, and I suggest erring on the lighter side (Even if you can close a #3 like me, grab a #1) Heck, even the Guide or Sport will do.

Then, using your normal form, squeeeeeze as needed, but take at least a good second longer than usual and get a good overcrush when the handles touch. Then let the handles out slowly and repeat.

If you work up to closing a #3 like this, you'll be one scary person.

You'll find that even with an easy gripper, this is quite a challenge, and the soreness that you will experience the next day will let youknow youre on the right track.

Like I said, this technique can be used with a number of exercises, -- get the most out of every rep.

Train hard,
John Wood

How I Play the Game

You can look around the Internet these days and see it - but it's always been this way. People talking about tips and tricks and shortcuts to Strength Success...

Of course, there's a right and wrong way to train but that's the incorrect mindset to have and let me tell you why. When trying to accomplish a goal, there is only what is necessary and what is relevant, all else is a waste of time.

And lots of people waste lots of time trying to figure out shortcuts instead of correctly applying their time and effort into what it takes to get stronger. So my feeling is that instead of spending time trying to figure out "tricks and shortcuts" of the game, my philosophy is to just play the game better than anyone else.

That's to say, simply do the simple, basic (although possibly mundane) things that make the greatest difference in terms of Success.

You know what they are. You know exactly what they are...

Its just a matter of "doing it."

Take hand gripper training for example. You would be amazed at the lengths that people go for "tricks and shortcuts" for closing the big grippers.

I have seen folks close a gripper with two hands, hold it with one and then announce to the world how strong they are. Ive seen folks heat up grippers with a blowtorch, or put it in a vise in or put it on the ground and step on the handle over and over to try to weaken the spring.

Bear in mind a lot of thought has gone into these tactics.

Evidently "just getting stronger" involves too much time and effort for many folks.

Funny thing is, it always does...

I say focus on just getting stronger every single workout - then there's no excuses...

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But there has always been another option.

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Train hard,
John Wood

Do You Know The 37 Components of the Perfect Repetition

A century ago people trained to get stronger because they didnt know any other way. If something worked, they kept using it, -- if something didnt work, they discarded it until they found something that did.

And then they just trained -- hard, serious, purposeful training.

Progressive strength training made a lot of sense back then (still does) but these days, it would appear that the main pastime of the modern Iron Game is to make strength training as complex as possible.

Did you know that there are 37 different components of the perfect repetition?

Yeah, neither did I, but theres some guy out there layin em all out just the same.

Now the thing is, when you train, you have to concentrate, but there is only so much concentration to go around and if you have to think about 37 different things for each REP then you lose focus on the actual training.

So, with this in mind, the best training advice isnt necessarily the longest, or most detailed, or even the oldest for that matter – it is what can be applied in the simlest manner.

As far as the "perfect" repetition all you really need to keep in mind is this:

1. Pick Up.
2. Put Down
3. Repeat as needed.

Train hard.
John Wood

The One True Way Revealed

The argument rages on – who has "The Best" way of training. One group says you should train only a few hours a week, another says you should train a few hours a day.

One says strength machines are the greatest thing ever, but another says they aren’t worth the price of scrap metal. One says training with bodyweight is the only way to go, another says heavy singles are the only way to build strength. Still another says high reps with lighter weight are worthless but another says low reps heavy weight will leave you injured for days.

So whos right?

Well... they all are, at least to some extent, and they are all wrong to an equal extent.

You see, the first step is to separate "what works" from what doesn't – at least physiologically speaking That should be simple enough. The process by with the human body "gets stronger" has only a few, simple, and relatively easy-to-incorporate requirements.

Once those are filled, training can take any number of forms but once we separate what works from what doesn’t we still have to separate "what works" from what "works well."

Some ways to training are better than others but what makes those ways better than others, is what the heart of the matter is here.

And so, we have the "One True Way" – the only answer, the final point that all training comes down to... which is:

"Functional Dictates Design"

Surprised? You shouldn't be, those three words answer nearly every training question and "training" need never get any more complex than this.

"How many sets... how many reps... which equipment should I use... how many days to train... whats better squats or deadlifts... why is recovery important... should I do "this"... should I do "that"...

All the answers to these should be obvious.

Every workout has a purpose, or at least it should have one, otherwise, its just "doing something." And "doing something" while certainly important, is not necessarily the same as training for a specific outcome.

You choose the "tool" i.e. the means or method, based on what you are trying to accomplish. This should be obvious, and it was fortunately one of the first things that I was able to comprehend in my training career.

But if this concept were so simple why are folks essentially trying to pound in a nail with a banana and wondering why it isn't working so well?

I sure cant say, but the good news is that as long as you understand why “Function Dictates Design” you should know exactly how things need to be changed to get back on track.

For whatever way you woudl like to get stronger, for however you would like to train, simply do what is necessary to achieve it, no more, no less.

And when you understand "how" and "why" the only thing left is to "do it."

Train Hard,
John Wood

The Next Crazy Thing I'm Doing

I went into grad school right after I stopped playing football and even when my playing days were over, I still continued to train. I had a quality barbell, a few hundred pounds of plates, a few assorted grip tools and a floor.

It was all I needed, and I actually did most of my training in the kitchen of the efficiency apartment I used to live in.

I kept up the strength stuff alright but for over two years I neglected the conditioning work. I knew I needed it but I did not enjoy it, and just couldn't bring myself to do it.

Without a strength coach yelling at me, I didn't have to either.

Well grad school finished and it was time to start cranking FHS up to high gear. I started focusing everything in my life on Excellence and along with that was the conditioning work I had been missing.

So I began to go running again. - it was tough as hell as first, (but it always is), but after sticking with it, I have actually grown to enjoy it.

Im in better shape now than when I was a player which I think is pretty cool. Not to mention that the conditioning work has also kick-started my strength work nicely.

If you have been reading my emails for a while, you have heard me talk about this subject frequently and it's a good idea in more ways than one to get and stay in shape.

Anyhow, this coming weekend I had plans that got canceled at the last minute and after hearing this, my girlfriend asked me if I would like to run a 5k race that is going on at a park near her house instead.

I thought about it for a minute and with no specific long distance training, said sure, sign me up. -- Yes me, the guy who used to hate running and has never run a race in his life.

I figured that my average conditioning workouts last around 30 minutes anyway so 3.1 miles shouldnt be too bad at all.

Im interested to see how I do and in case youre wondering, at a solid 255 lbs, (not too far off my playing weight) Ill be more of a Clydesdale than a Thoroughbred but that suits me fine.

I also haven't changed my current training either. Wednesday was a great strength workout, today (Thursday) will be a normal conditioning session Friday will be a great lift and then its game time on Saturday morning (lust like the old days.)

To me its just another workout, and like all my workouts, Ill take it to the limit.

Wish me luck... or on second thought, dont bother, This aint about luck.

Train hard.
John Wood

The Secret to Life

'Do you know what the secret to life is?' asked Jack Palance in the 1991 movie City Slickers.

'No, what?' says Billy Crystal.

'One thing, just one thing. You stick to that and everything else dont mean spit.'

'That's great, but whats that one thing?'

'That's what you've got to figure out.'

It's hard to argue with that logic, especially when it comes to training and yet many trainees dont want to hear that. 'Course, in training its a few 'things' but not that many, and far fewer than most people would care to believe.

A friend of mine once said: 'There is Power in Simple Things.'

Why? - because there is less room for error, and simple things are more likely to get done. And by that rationale, any training program should begin at the most basic level and build from there.

Thing is, more often than not, going beyond that most basic level is unnecessary (but many people dont want to hear that either.)

I could dazzle you with the 1578 different 'never before seen' grip training exercises that I know but when it all comes down to it, there are only about a dozen or so that are worth a damn.

Of that dozen, only a further fraction can be incorporated successfully in any routine in any given time. Any attempt to do otherwise is simply foolish.

---Take it from a fool who learned his lesson.

Aint necessarily what you do but how you do it - yet keep in mindeven simple things can fail if they are done incorrectly. Every day I hear from folks who listen then apply. Those who have taken the time to understand what really makes their training work, then go out and do so.

The ones who 'get it.'

I also know of many people who refuse to listen - who have a 'yeah , I already know that' attitude when it comes to the basic concepts that they obviously havent a clue about (and which arethe very reasons they are not getting the results they want.).

Not real concerned with them - they have made their choice.

So what about you?

Train hard.
John Wood

P.S. It was just over a decade ago that Dinosaur Training made a big splash in the strength world and the ripples haven't settled down yet. The reasons why this training guide is so well respected are the very same ones listed above - Dinosaur Training is simple, basic and if you do it right, you will get results.

Take this opportunity to grab the book that could change your view of
training forever: Dinosaur Training

2 Living Legends

I drove down to Cincinnati this past weekend to see two living legends in action: Reg Park, the greatest bodybuilder of all time, and Oscar Robertson, the greatest basketball player of all time.

Reg’s son Jon Jon has a friend who runs an alternative health clinic in Cincinnati and has Reg in to speak when he is on this side of the pond.

As you may or may not know, Reg won the Mr. Universe contest several times over and is easily recognized as one of the biggest and strongest men in history.



Reg Park
Reg covered his career in great detail and also had much to say about training. He is still going strong at 78 years old.

I first met Reg about three years ago and he is one hell of a nice guy who is a class act all the way. He usually gives us a call when he's stateside and if you ask him how he's doing, he will say "just dynamite man, dynamite."

No surprises there, Reg always has a tremendous energy surrounding him.

It was a pleasure hearing Oscar Robertson speak as well.

Oscar has a legitimate claim for the greatest basketball player of all time. These days, it’s a pretty big occasion when a player achieves a "triple double" (or making double figures in points, rebounds and assists.)

Over his career, Oscar Robertson averaged a triple double over five seasons. Oscar had 181 triple doubles, an NBA record. In comparison, Michael Jordan had 28 during his career.

Recently one of Oscar's daughters had some kind of kidney problem and was in need of a new one. They found that Oscar was a match so he donated one of his. They call it his greatest "assist."

Anyhow, it was fascinating to hear both of these men speak, to hear the innermost thoughts of two super humans.

One thing that I found very interesting is that, even though they were as different as could be, they both said some of the same things. - They truly loved what they did, they used focus and concentration to excel under extreme conditions and put all negativity out of their minds.

Thing is, you don't have to be a superhuman to do any of that.

Train hard,
John Wood

P.S. Want to train like Reg Park? Grab a copy of one of his training courses Right here

Eye of The Tiger - Bring It Back

One was an executive in his late 50s, another, a former teammate of mine in his mid 20s and the last a total stranger standing in line at the bank, I would guess in his early 30s.

All of them were athletes at some point in their lives. These were three different people in three different places but all shared one common trait:

I had the same conversation with each of them, and, in their own words, they all said the same thing:

'I used to workout.'

'I'm so out of shape now.'

'I wish I could get myself to start training again.'

If you were to ask, I bet 97 out of 100 people would tell you something similar.

I cant tell you what makes people stop training but I will say that its a challenge for everyone to keep going (yes, even highly motivated folks like me.)

So what do you do?

Let me first mention the fact that human beings seem to have this desire to make things more complex than they are (and certainly need to be.)

Here's what Apollo Creed said to Rocky in Rocky III:

'Now when we fought, you had the Eye of the Tiger, man -- the edge -- and
now you gotta get it back -- and the way to get it back is to go back to the
beginning.'

Going back to the beginning - to simplify your training for one reason and
one reason only: to take it to a level that you know and will actually do so
you can get started.

Now here's the Secret - training never needs to get more complex than 'the
beginning' -- basic exercises, done well, are all you ever need.

At this point, I can only hand the ball off to you, dear reader, because you are the one who makes the decision to go out and train or stay on the couch eating potato chips and living a life of regret.

If you need a little fire in your belly, if you want the Eye of The Tiger,
here's something that will help you bring it back.

Train hard,
John Wood

A Simple Upside Down Workout

Of all the different types of training I have ever tried, there is nothing quite like this one. All you need is a stopwatch and a floor (or ideally, a wrestling mat.) Just kick up in a hand stand against a wall and hold for five sets of one minute.

Man Vs. Pitbull

In the early morning hours on January 31st a man named Von Pardue, went out for a walk near his home in Conroe, Texas. It was something he enjoyed doing and made it a point to go for a walk several days per week - that day, however, he was within sight of his home when an 80 lb pitbull crossed his path. Like a standoff in the old west, it was so quiet that you could hear a pin drop - the dog looked at the man, the man looked at the dog... Who would make the first move? The dog charged at full speed toward Pardue but he did not panic As the dog lunged at him to go for the kill, this man timed a perfect strike which landed to the side of the dogs head. This blow merely stunned the dog, and within a spit second he was at him again. When the dog lunged a second time, the man was not as successful and he had no choice but to wrestle the dog - literally fighting for his life. During the melee, the man saw an opening and hit the dog again as hard as he could in the ribs. Again, this stunned the animal and gave Pardue one chance, - the one he had been hoping for -a chance to grab the dogs collar and hang on. Pardue took it, and another force overcame him. He dragged the dog back to his home and by the time he had covered thetwo block distance, he had strangled the dog to death. Quite an amazing story and a big thanks to our buddy Dave O. for sending it our way. In his note, Dave mentions how 'this is a 'real world' example of how a fellow just might need real grip strength and the will to live, even in mundane circumstances and when he is NOT looking for trouble.' I very much agree, I have always viewed my training as a means of preparing for whatever comes next. When the you-know-what hits the fan, there is only the quick and the dead. Sure I can do a few impressive feats but the ability to do all that is secondary - and in my point of view, merely a byproduct of productive training. Maybe you're training to sack the quarterback, maybe you're training to knock people out or maybe youre just going for a walk like Von Pardue. Regardless of why you might be training, you have to ask yourself if that training is going to make a difference when there is something right in front of you, staring you in the face, that is not a afraid, that will not back down andthat wants a piece of you. Train hard. John Wood P.S. Waving around pink plastic dumbbells aint gonna get the job done when Zero hour hits. If you want to build real combat strength, I recommend checking these out.

Comin' at ya