Some different Excercises you can do with a kettlebell: (if you dont know what they are just google them and find out how to perform them!)
Alternating Kettlebell Press – Shoulders
Alternating Press On Indoboard - Shoulders
Double Kettlebell Jerk - Shoulders
Double Kettlebell Push Press - Shoulders
Kettlebell Alternating Seated Press - Shoulders
Kettlebell Arnold Press - Shoulders
Kettlebell Long Cycle Press (pro series) - Shoulders
Kettlebell Seated Press - Shoulders
Kettlebell Seesaw Press - Shoulders
One-Arm Kettlebell Jerk - Shoulders
One-Arm Kettlebell Military Press To The Side - Shoulders
One-Arm Kettlebell Para Press - Shoulders
One-Arm Kettlebell Push Press - Shoulders
One-Arm Kettlebell Stomp Jerk - Shoulders
One-Arm Seated Kettlebell Military Press - Shoulders
Russian Kettlebell Jerk

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This is EliteFT’s Workout of the Week!

zercher squat

this is an awesome lift for the lower AND upper body.

or, JACK up your GUNS

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This is EliteFT’s Workout of the Week!

zercher squat

this is an awesome lift for the lower AND upper body.

or, JACK up your GUNS

Technorati Tags: workout, zercher, squats

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16 Ways to Maximize your Glute Ham Raise

By Dave Tate

For www.EliteFTS.com

The Glute Ham Raise

We have known for years that the Glute Ham Raise (GHR) was regarded as one
the best movements for the posterior chain (lower back, glutes, hamstrings and
calves).  All GHRs felt great at the start of the movement but lost the training
effect as you reached the top. In many cases, you could not pull yourself into
the top (peak) position without falling off the machine. We went to work and
discovered that the pad design and angle had to change. After many designs we
finally got it right and the EliteFTS GHR became an industry leader.

Why did we do this?

This is simple. We understand the GHR is one of the most important movements
of any training program. Very few movements train the hamstrings at both joint
angles (hip and knee). This is critical because this is how your body works when
it runs, jumps, squats and pulls. If you’re going to do the movement we believe
you should get maximal results. Think of the difference that could be made by
strengthening these muscles with the right movement.

• You would add weight to your squat. 

• You would pull more weight in the deadlift

• Your clean would go up.

• You would be able to run faster.

• You would be able to jump higher.

The benefits are endless. When it is all said and done (emphasis on the word
“done” as you will have to do the work), you will have more strength, in the
right places, than you ever had before.

Now for the selfish reason and it is not what you think. You would think this
is all about making the best GHR so we can sell more. Well some things are worth
more than money, like a big squat. My main reason for redesigning the unit was
because my hamstrings were holding my squat back. My squat was always between
780-840lbs for many years. I tried pull throughs, Reverse Hyperextensions, leg
curls, band legs curls and many other things. Yes, they all worked to some
degree but nothing was fixing my problem.  I began messing around with the pad
design of the GHR and had one sent to my house. I would go in the garage 2-4
times per week and knock off a couple sets. I knew right away this was going to
help because I sucked at them. I really sucked! For one week, all I could manage
was 3 reps on my sets.  

Almost one year later I squatted 935. Nothing else changed in my training. I
was still doing box squats (with bands), pulldown abs, pull throughs, Reverse
Hyperextensions and all the different max effort movements. All I did was change
the pad on the GHR and trained it 2-4 times per week.

Please understand I was doing GHR before this. I was able to do 20 reps per
set with a light band behind my neck. They did work for me, but only to a point.
But, when you go from 20 reps with a band to 3 bodyweight reps to failure there
has to be more isolation going on.

This is what has lead me to this belief. If you do a sit up while lying on
the floor (knees straight or bent) what happens? You get past the mid point and
the movement gets very easy. Now what happens if you do the same sit up on a
steep incline bench? It becomes much harder and more stress is placed on the
muscles. This is what I wanted with the GHR.

The top portion on all GHRs was easy but the top of the deadlift that was the
hardest for me to do. So we fixed it and have never looked back. Even today we
are still tweaking it to make it better. I should point out that many equipment
manufacturers have actually worked harder to make the top portion of the GHR
easier. This is insane. You might as well just give your athletes a pacifier and
baby them some more.

I guess when you do a movement 2-4 times a week for over 10 years you begin
to figure a couple of things out.

Okay, enough with the rant. I am sure you have had enough of it. This was not
intended to be a sales letter but more a “How To” article for all those who have
an EliteFTS GHR. So let’s get down to business.

How to do a standard GHR

To do a GHR, you’ll start with your body in a horizontal position on the
bench with your toes pushed into the toe plate. Your knees will be set two
inches behind the pad and your back will be rounded with your chin tucked. You
then push your knees into the pad and curl your body up with your hamstrings
while keeping the back rounded. As you approach the top position, squeeze your
glutes to finish in a vertical position.

GHR Methods

There is more to a GHR then just popping up and down. There are many methods
and suggestions on how to get the most from the machine and the movement. I will
compile a short list below to get you started but feel free to experiment with
new stuff. This is usually the stuff that will yield the highest return.

Three sets to failure - Very basic but still works. Try to get more
reps every session. The best way to do this is to add up all of reps done
throughout the workout.  Start with a reasonable number (based on your strength)
and work from there.

100 total reps – Have fun with this one. This is not suggested if you
suck at GHRs. You will be there all day. This is an optimal session for those
who are very good at them. One of the best ways to cycle this is to go by time.
Time how long it takes you to do 100 reps and try to knock it down each session
for a few weeks and then move onto another method.  You will use as many sets as
needed.

Weight held on chest – This is a great strength builder. You will want
to cycle for 3-6 sessions and then switch to another method.  Many will have to
do 1-2 warm up sets before the heavier sets. Perform 3 sets of 5-6 reps.

Weight behind head – Same as the last method except it will be much
more demanding.   Perform 3 sets of 5-6 reps.

Back end inclined. – This is one of my all time favorites. With this
there will not be a need to hold weights. You bodyweight will become the weight.
Don’t be afraid to take the bench up as high as you can. Trust me you will know
if you have gone too high. To do this, place a box underneath the back end.  You
can go as low as 4” and as high as 30”.  Perform 3 sets of 5-6 reps.  I would
highly recommend that you begin with a very low incline and progress from there.

Dynamic GHR – On this movement, get to the top position and drop fast
and rebound out of the bottom with as much force as you can. You can use a heavy
medicine ball or weight to lower faster.  Be sure to drop the plate or the ball
once you get to the bottom.  This is very difficult and not recommended for the
beginner.

Static-Dynamic GHR — Start at the horizontal position and have a
training partner place his hands on your back for a three to five-second count.
While doing this, drive into your partner’s hands as hard as you can. After the
five seconds, your partner will pull away and you should fire up as fast as you
can to finish the rep. This is best preformed with 5 to 6 sets of 3 reps.

Yielding GHR — For this version you’ll break the movement into three
holding positions, each for 5 to 10 seconds. Start at the horizontal position
and hold for 10 seconds, raise halfway and hold for another 10 seconds, then
rise to the top and hold for 10 more.

Timed GHR — In this version you’ll give yourself a set time and do as
many reps as you can. For example, you use five minutes and end up with 70 reps
the first time you do it. The next time you’d use the same time and try to beat
the 70 reps.

GHR with bands — This is a movement for the more advanced lifter.
Strap each of the bands around the bottom of the GHR and place the other end
around your upper traps. The bands will add heavy resistance at the top.

Forced GHR with heavy eccentric — This is a good version for those who
aren’t strong enough to get one rep. With this version the training partner will
help the lifter get to the top and then he’d lower the rep on his own. Enough
assistance should be applied to help the lifter get the concentric rep with good
form. Sets of 3 to 5 reps are best with this style of the GHR.

Three Day Blitz – This is a great method and one I have used numerous
times when trying to bring up an athlete’s weak hamstrings.

• Day 1:  3 max sets of GHR.  Each set is taken to failure with a 2 minute
  rest between sets.  Let’s assume the athletes gets 15 reps on the first set,
  and 10 reps on the subsequent sets.  The next day you will prescribe three
  sets of GHR’s at 60% of the first day’s reps.

• Day 2:  On this day, the athlete would do 9 reps on the first set,
  followed by 6 reps on the 2^nd and 3^rd set.

• Day 3:  The athlete would perform 6 reps on the first set followed by 2
  sets of 4 reps.

• Day 4:  off

• Day 5:  Repeat cycle but try to have the athlete achieve a new max
  number of reps on each set. By using the rule of 60% you are adding a
  recovery element to the process.

The Warm Up Method – This is one that Jim taught me years ago.
Basically all you do is one or two sets of GHR as part of your warm up. These
sets should not be hard (say 60% effort) but should be done at the beginning of
every training session. You will also still do GHR as part of your main training
session.

Pre-Exhaust – This is a method Louie used to have me do to bring up
the top part of my deadlift. You first hit one set of failure on band leg curls
with the reps ending in the 15-20 range. Then without rest you do one set to
failure on the GHR.  I did find with this method I had to cut the sets down to
2-3 per workout and had to keep my second GHR session very easy. This one
blasted me and was hard to recover from.

One Leg GHR – I have heard of these but never seen it done on our
machine so I will only speak of it like it is Bigfoot. This movement is exactly
as it reads; do the GHR with only one leg. Good luck

The Manual Leg Curl – To do this move the GHR pad forward so your
knees are just behind the pad. Start rounded over the pad like you are going to
do a back raise. Without coming up, arch your back as hard as you can. From this
position, and without focusing on your back, drive your heels into the pad as
hard as you can and leg curl your way up. If done correctly you will only get a
few inches higher than the pad. When you get to this point, hold for 2 seconds
and return. This will also fire your hamstrings up. I can’t give you
recommendations on sets and reps other than just do what you can do. When done
right this is not an easy movement. As a guideline though, stick with 5-6 reps.

I could go on for pages with different methods of GHR training but will cut
it off for now. Maybe in the future there will be a part two. I will be adding
many of these methods and more to our
Exercise Index in the Q and A section over
the year. 

Other Uses

Here is a quick list of other uses for the GHR. These will also be added to
the EFS Exercise Index over the next year.  Many of them are already there.  You
can also see many of these exercises demonstrated on our EFS DVD – Exercise
Index for the Squat/Deadlift.

• Back Raises
• Straight Leg Sit Ups
• Bilateral Leg Lifts
• One Leg Back Raises
• Side Bending Torso Training
• Russian Twists
• Standing Inclined Triceps Extensions
• Standing Inclined Dumbbell Presses
• Standing Sit-ups with bands (attached to foot plate)
• Upper Back Stretching
• YTML’s (shoulder work)

What GHR is best for you?

We have four versions of the GHR:

1. The
   Glute Ham Raise – This is perfect for the home gym and the high
   school that is on a very tight budget.  The Glute Ham Raise features the
   same pad angle and foot pad that we have tested and approved.  This is the
   same GHR that is in many garage gyms that feature some of the biggest and
   strongest lifters.  This is built to last.

2. The Deluxe GHR – The Deluxe GHR features band hooks, a chrome checker
   plated foot plate and a step up platform.  The step up platform is ideal to
   get in and out of the machine and this feature makes it ideal for high
   schools and colleges.  The band pegs allow an easy way to add resistance for
   your stronger athletes.  The pad can come in two different colors; one color
   for the top of the pad and one for the side.  The Deluxe GHR is exactly what
   your training center, college or high school is looking for; it looks great
   and is very easy to use.

3. The Collegiate GHR
   – The Collegiate GHR is our most recent addition. 
   Not only does it feature band hooks, chrome checker plate, two-toned pad
   option and a step up platform, but it also operates on linear bearings. 
   This makes the Collegiate GHR extremely easy to adjust, especially when
   working with numerous athletes at the same time.  The Collegiate GHR is
   built for the training center, university or high school that wants form and
   function

4. The Professional GHR – This is the biggest daddy of them all.  This is
   for the university or training center that wants the best and wants everyone
   to know they have the best.  With the foot plate and pad measuring 3 feet in
   length, this GHR is built to for wide stance GHR’s and sit-ups.  This is a
   great way to strengthen your hips and hamstrings.  The EFS Professional GHR
   features linear bearings, chrome checker plate foot plate and step up
   platform and band hooks.  There is no GHR that is bigger or badder. 

How to order your NEW GHR?

You can order online at www.EliteFTS.com or call us at 888-854-8806.

Copyright© 1998-2008 Elite Fitness Systems. All rights reserved. You may reproduce this article by including this copyright  and, if reproducing it electronically, including a link to  www.Elitefts.com.

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Under the Bar

Law of Attraction

by Dave Tate

Elite Fitness
Systems strives to be a recognized leader in the strength training industry by
providing the highest quality strength training products and services while
providing the highest level of customer service in the industry. For the best
training equipment, information, and accessories, visit us at www.EliteFTS.com.

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The Overlooked Trait of a Champion

By Jim Hoskinson

For www.EliteFTS.com

When talking about champions, everyone has an opinion just like the BCS College Football Standings. Are champions built or are they born? Are they a product of their environment or are they loners hungry for a piece of the pie? Whether we’re talking about an athlete, a business owner, a father or a husband, even a friend or a helpful volunteer—every one of these examples has the ability to be a champion in their own arena. Therefore, what follows is what I feel it takes to become a champion in any of the above mentioned areas.

This article will give you my interpretation of what I feel is the most important and the most overlooked trait any person must posses to become a champion. It is my goal to use this article as a way to share with you how to keep from overlooking this important trait that keeps you from becoming the champion you’re destined to be. This doesn’t just apply to powerlifting. It applies to being a human as well. When you come right down to it, isn’t that why each and every one of us is on this earth? To be the best we can possibly be at everything we do and leave the world a better place than when we came into it?

The missing trait that I’ve been referring to is the mental toughness one has to have to go from a competitor to a champion. This subject has been addressed hundreds of times. I’m simply going to address it from a powerlifting standpoint. However, there are two different kinds of mental toughness. First, there’s the ability to conquer fear. Second, there’s the ability to stay hungry (driven) to be the best and do whatever it takes.

This all sounds great when you read it or hear about it. However, how does a regular Joe just making a living with limited resources practically apply these philosophies specifically when it comes to powerlifting on a day to day basis in hopes of one day having a gold metal put around his neck? The answer is that you must train your mind as consistently and intensely as you do your body.

If you don’t have a dream backed up by a specific goal-orientated program, none of this will apply to you. Therefore, for those people, dream big and write down how you’re going to achieve that dream. If you don’t have a program written down to follow, it’s just a wish. If you do have a dream and you really want it, set a goal and then write down what it is. Then get a plan on how to get there. If you don’t know how to set that plan, do whatever it takes to talk to someone who does and get the help that you need.

Let’s get started on the first trait—the ability to conquer fear. Fear is simply false evidence appearing real. We’ve all heard the famous saying, “All we have to fear is fear itself.” This is so true. Fear is really the lack of confidence in the unknown. Let me be clearer as to how it applies to the powerlifting world.

Here’s a hypothetical situation…A man hasn’t trained to the best of his ability and hasn’t done the needed work to build his body in order to squat what he thinks he might be capable. He might appear strong and muscular and be able to talk the talk. However, deep in his mind he has a fear of getting under the big weight. He has this fear because he could’ve trained harder, not skipped those extra exercises at the end of his workout, or tried to make up for those missed workouts. Now, he hesitates to get under the bar. He doesn’t complete the lift with the aggression and tenacity that he should have had the confidence been there. People watch him, and they can see that the weight overcame him. They say things like “no heart,” “no confidence,” or even “wasted potential” when watching his lift. In reality, it’s none of those things. It’s simply that he’s trying to perform while in a state of fear. Therefore, the first rule we should conquer is the fear of big weights by not missing workouts, doing every set with the intensity it deserves, and finishing every workout as strong as you began it.

This builds your confidence, and this will be the biggest weapon in conquering fear. Fear with big weights also comes when this weight has crushed you or you’ve gotten hurt doing this lift. Once again, the same theme holds true. Rehabilitate your injury and then attack the weakness by intensely training the injured area. Never miss a single workout or set until it becomes a strong part. You must attack every set of max effort movements like it’s your last attempt ever. No powerlifter worth his salt would let the last attempt he ever does be a failure. So, if you treat every big attempt in this manner, you’ll be putting everything you have into it with the aggression and attitude that it deserves. You’ll make many more lifts than you miss.

Remember, it’s okay to miss a lift if you were prepared and gave it all you had. It isn’t okay to miss a lift because you’re unprepared or a quitter. To achieve, you have to believe. When you walk through the door of the meet site, look at the platform the day of your meet, and have a feeling of doubt in your heart, you’ve lost your mental edge. In summary, to conquer fear and be mentally strong like the champions we’re destined to be, you must work the plan to the best of your ability every day and then some. This will give you the confidence to attack the weight and complete the lift not only to your potential but above it. Then you’ll see three white lights.

Now, onto how to stay hungry to be the best or continue to be the best under the stresses of everyday life…The bottom line is that life is a battle. We’re all trying to make it. Some of us want to do more than just make it. We have a passion to be the best in our chosen arena. For 99 percent of these people, it doesn’t come easy. There are sacrifices, time, money, and other wants and needs. My college coach, Bob Skelton, summed it up best when he told me, “Champions do what they have to whether they want to or not. Competitors only do what they want to.”

Being the best (champion) isn’t necessarily the person in first place. Being the best is taking what God gave you above and beyond what you and everyone else thought you could go. I couldn’t get my point across any clearer than when I heard Billy Bob Thornton describe this to his players in the half-time speech of the championship game in the movie “Friday Night Lights.” It went something like this: “If you can look your teammate in the eyes with clear eyes and a full heart and know that you gave it your absolute best, then you are perfect.”

I guess at the risk of sounding corny, we all need to look ourselves and our loved ones in the eyes and ask ourselves, “Are our hearts full of love knowing that we gave it our all?” If so, then are we perfect? The most important eyes in the world belong to my son. I have a picture of him hanging above the desk in the front of my gym. It’s right by where I turn on the lights. When my day begins and when it ends, I look into those eyes. I never want to have to face him knowing I didn’t give it my all.

We have a responsibility to be accountable not only to ourselves but to our children. We have a responsibility to do our best every day. Therefore, if you can’t do the best you can in life whether it be your job or the weight you lift, do it for your children. Life, including your training, will throw you curves. The ability to be successful is the ability to foresee potential problems and already have a solution for them. Whether it’s time management issues, money issues, or any other kind of issue, take the time to look at your plan and foresee the potential problems that could occur. Then come up with a livable solution for them now, not later. Don’t wait until it happens and make your decision too quickly. Or worst yet, make it based on emotion. If you truly want to stay intense and hungry at becoming a champion, you must be absolutely and totally committed whether you stand alone or with everyone by your side. You must eat, walk, talk, train, work, and dream like a champion.

True champions have always been champions. They just all have their own individual time to shine. You aren’t only a champion on meet day and an average competitor on the other days. Whether you’re alone in the weight room or in front of thousands at a meet, you lift and approach that lift the same way—like a champion.

Here’s a story my coach shared with me years ago that I’ve never forgotten. It sums up commitment and staying intense much better than anything I know. I was getting ready to wrestle an opponent who I felt was much better, stronger, and tougher than I was. However, my coach believed that I could win and give this guy a run for his money. It was my last match of the season, and I hadn’t lost all year. I don’t know the exact words, just the general concept of the story. I ended up losing in overtime, and that took a long time to live with. The story my coach shared with me has motivated me always to give my best effort and stay committed through some of my most difficult times. I’ve often thought of this story when asking myself if I’m completely committed to giving my absolute all in achieving the goal. I hope it helps you keep things in perspective as it has helped me…

There was a famous general of an army who was given orders to go to a foreign land and fight to conquer this land. His army was small in number and had to travel far by sea to get to this land. His enemy was greater in number, had stronger soldiers, and had more weapons. These soldiers were waiting and prepared for battle with this general and his army. The general’s men were nervous, fearful, and unconfident. They couldn’t understand how they were supposed to win and why their general would lead them into such a battle. When the general and his army arrived on the shores of the land, they were ordered to conquer. The general summoned all his men to gather together. He then ordered a few of his men to go back and burn the ships while the others watched. The men were confused and fearful as to why the general was burning their ships.

It was at that time the general addressed all of his men and said, “Men, I believe we will be victorious because you have the hearts of warriors and you have never given up before. Yes, it is true they are bigger in number and stronger in size and more skilled in weapons. However, they do not have the heart that you have and are not nearly as motivated. You see, men, we now have no way home and you have two choices. You can fight with heart and live or battle in fear as a coward and die.”

So, I must ask you in your life and in the battles that you have to fight, how committed to victory are you? Are the ships that can take you home burned, forcing you to fight with the heart of a warrior as if your life depended on it and win? No excuses and no regrets.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

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The Machines Aren’t Alright

By Matt Gary

For www.EliteFTS.com

Technology is a beautiful thing. I used to work part-time as a DJ, and I
remember hauling around hundreds of records and thousands of CDs.
Transporting all the equipment and the music felt like powerlifting. The
invention of the MP3 player has changed all that. What an amazing little
machine. A tiny little device, approximately the size of a wallet or a
small cell phone, is now capable of storing thousands of songs. You can
have your entire music collection at your fingertips in a completely
portable component.

Just like Coca-Cola, the company, Apple, seemingly has a stronghold
on the market with its own MP3 version known as the iPod. They’re
everywhere. I own one and wonder how I ever lived without it. I love
music and having my immensely eclectic library with me at all times is
pure nirvana. It’s truly changed my life, proving that I too have
succumbed to the pressures of our microwave society. We all want things
instantaneously. The school of sloth has taught us to be impatient.

The fact that technology has permeated nearly every facet of our lives
has taught us to become discontent when things don’t go our way. This
dissatisfaction with our daily existence teaches us to change things as
quickly as possible. Don’t like your car? Get a new one. Don’t
like your job anymore? Quit and find a new one. House isn’t big enough?
Buy a new one. Don’t get along with your spouse? Get divorced and find a
new one. Hate the way your body looks? No problem, just buy a new one.
This type of thinking breeds laziness. Then, this laziness acts like a
virus and spreads into every fiber of your being. Rather than searching
for a plausible resolution, we look for the next quick fix.

Despite my occasional failure to resist the temptations of immediacy,
I’m still old-fashioned. I’m definitely old school when it comes to
strength. Although I’d like to be instantly stronger and hit personal
records at every competition, I enjoy traveling down the tortuous road
of strength acquisition. I appreciate the journey and the struggle.
Anything worth having in life isn’t easily achieved. If acquiring
maximal strength beyond the normal limits was easy, everyone would do
it. But, it’s not.

This is one of the many reasons powerlifting isn’t a mainstream
sport. It’s difficult. Strength training isn’t easy. It’s often
uncomfortable. It makes you sore and requires recovery. If you’re not
careful, you can and probably will get injured. So, if you want easy,
play cards or lay on a beach somewhere. I won’t begrudge you for that.
For those of you who are still with me, I’ll illuminate a way to
improved performance.

There’s no easy way out when it comes to getting stronger. Gaining
strength requires hard work and it takes time. Novices can make strength
gains and hit personal bests in every workout. More experienced trainees
can’t make similar gains. Just because training with machines may save
time, don’t be the fool who strolls down that path. Machines make good
coat racks. They’re also useful for drying wet laundry and hanging suit
adjustments. If you want to get stronger and change your body in the
most time-efficient manner, stick with free weights.

I’ve heard it all—machines utilize the peak contraction principle,
they isolate muscles, they’re safer, and you can train faster. However,
machines are only valuable for those working with or around an injury or
those with extreme physical limitations or disabilities. Even then, the
value of machines is limited. They don’t provide nearly the benefits of
free weights, specifically because they fail to stimulate the central
nervous system in the same manner. Accuracy, balance, coordination,
flexibility, power, and speed are all lost when you use a machine.

Most machines involve pulleys or levers. Archimedes, the ancient
Greek mathematician and engineer, is credited with inventing the pulley.
However, it’s also documented that a version of the pulley was used
thousands of years prior to his invention by the Egyptians when they
were building the pyramids. Why did they use the pulley? They used it to
make lifting heavy objects easier. Pulleys allow loads to be distributed
over a greater area and create a mechanical advantage. This sounds
fantastic, doesn’t it? Lift more weight with less effort. Isn’t that
what we all want? Yes but don’t believe the hype. It’s not that simple.

Powerlifting is one of the best examples of a “practice like you play”
sport. On the lifting platform, we squat, bench press, and deadlift with
a barbell. Accordingly, we should train the same way. Squatting on a
machine is far less beneficial to squatting with free weights. Check
your ego at the door. I’ve seen hundreds of people load the leg press
with plates galore. Ask them to step under a loaded bar, and they
crumble.

The same is true for bench pressing. Just because you can use four
45-lb plates on each side of the Hammer Strength bench press machine
doesn’t mean you can bench press the same amount with a barbell. Machine
prowess never equates to free weight strength. Anyone can lie down on a
machine and look graceful because there’s little proprioception taking
place.

Kinesthetic awareness is gained when training with free weights and
without mirrors. The visual feedback that a mirror provides will always
override any other type of feedback the body is providing. Accordingly,
all strength training movements should be performed facing away from
mirrors. Athletes don’t compete on a machine nor do they compete in
front of mirrors. Sports are contested in open space. This is all the
more reason to spend time lifting free weights.

Machines have few applications and offer limited value. Machines may be
used to work with or around an injury. This is particularly true when an
athlete doesn’t have use of a limb. In that case, the athlete can use
the opposite limb and receive some benefit. Occasionally, I’ll use the
lat pull-down machine for standing abdominal work. A low cable system
can be valuable for pull thrus as well. However, even then, I often grab
a kettlebell and get similar results with high rep swings.

Cybex manufactures an assisted dip/chin machine for those who aren’t
strong enough to perform dips and pull-ups with their own body weight.
This is especially useful for new trainees. Sometimes I’ll use jump
stretch bands as a replacement, which affords more of a free weight
feel. The reverse hyper is wonderful too, and though I’ve never used
one, Louie Simmons swears by the belt squat machine. I suppose I’ll take
his word for it. Other than that, there aren’t many
machines that I would choose before grabbing a barbell, dumbbell, or
kettlebell. I still consider the glute ham raise and 45-degree back
raise as free weight movements because your body is anchored and you
lift it through space without the aid of a lever or pulley.

High intensity training (HIT) advises the use of lots of machines. HIT
programs are almost entirely based on single sets to failure or circuit
training that revolves around machines. This is a mistake because you
can’t develop balance, coordination, or stability. Just about any moron
can look at a machine and figure out how to use it. This doesn’t make
that person an expert.

Teaching the finer points of squatting, deadlifting, or the clean and
jerk requires knowledge and skill. The ability to communicate
effectively with your trainees is part of what makes someone a better
coach. Most HIT coaches I know post their workouts on the wall and hope
their athletes get it right. HIT proponents also advise that explosive
weight training is unsafe. This is false, especially when more injuries
occur on the playing field than in the weight room.

Strength training with free weights more adequately prepares an
athlete for the rigors of competition and actually decreases the risk of
injury. The principles of HIT suggest that exercise should be intense,
brief, and infrequent. Personally, I don’t know of anyone who’s
successful in any venture and performs the fundamental principles of
their pursuit infrequently. Our bodies do, in fact, need to recover from
strength training sessions. However, the mere suggestion of training
infrequently connotes laziness. Flopping down on a machine is easy. Pick
up a free weight, challenge yourself, and watch your results increase
exponentially.

There is absolutely no replacement for squats, deadlifts, pull-ups,
overhead presses, and bench pressing. These five mandatory moves should
be included in every trainee’s strength and conditioning program. These
staple exercises should be performed with free weights. In lieu of
machine rows, give bent-over barbell rows or dumbbell rows a shot.
Military presses or push presses with kettlebells are great for shoulder
strength. Instead of strolling down easy street and performing prone leg
curls, try Romanian deadlifts or good mornings on for size.

Strength training with free weights can help one acquire nine of the
ten physical skills associated with genuine fitness including accuracy,
balance, coordination, cardiovascular endurance, flexibility, power,
speed, stamina, and of course, strength. Moreover, this type of training
recruits more muscle fibers, avails greater central nervous system
stimulation, provides a greater transfer of strength, and creates a more
functional parallel to both athletic and everyday moves.

Today’s gyms and training facilities are full of unnecessary items. Gyms
are what society perceives they should be like…attractive, comfortable,
and welcoming. How do those qualities equate to an atmosphere of
physical achievement? I fail to see the connection. Gyms should be
entirely uncomfortable, unpleasant, and unwelcoming. Instead of
appearing like a lounge, a support network of like-minded individuals
should be present because an individual will push harder and risk more
in the company of trustworthy peers. Instead of mirrors, there should be
motivational thoughts, inspirational quotes, record boards, and photos
of those who have
come before us and paved the highway of physical achievement.

Since when is the achievement of anything truly valuable supposed to
be easy? Worthy pursuits aren’t easy. When you enter into a training
facility, you should be desperate to achieve your goal and willing to
lay it on the line. I like to see desperation and fear in someone’s eyes
because then I know they actually “have to” and “need to” achieve their
goal. It doesn’t matter whether your pursuit is to lose body fat, squat
750 lbs, get closer to God, hasten your 40 time, become a better parent,
be more honorable, jump higher, read better, love stronger, devote more,
last longer, or rehabilitate an injury. No matter what the goal, you
should be desperate to achieve it, or quite frankly, it’s not worth your
efforts.

Comments, discussion, and questions about this article or any other
strength endeavor are always welcome and may be sent to
MLGary@aol.com.

Matt Gary is a full-time strength coach in Rockville, Maryland. He
works one-on-one with many high school and collegiate athletes as well
as elite powerlifters. His educational background includes a bachelor’s
degree in kinesiological science from the University of Maryland. Matt
is also a certified strength and conditioning specialist (CSCS) via the
National Strength and Conditioning Association and an active member of
the USAPL where he maintains his status as a national referee and
assistant coach on the USA Men’s and Women’s world powerlifting teams.

Elite Fitness Systems strives to be a recognized leader in the
strength training industry by providing the highest quality strength
training products and services while providing the highest level of
customer service in the industry. For the best training equipment,
information, and accessories, visit us at www.EliteFTS.com.

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The Ten Commandments of Conditioning

By Jon Conneely

For www.EliteFTS.com

No matter what sport you compete in, you’ll probably agree that
conditioning plays a huge factor in how an athlete performs. If athletes
aren’t conditioned properly, they’ll never achieve peak performance in
their sport.

As a collegiate strength coach, I’m amazed at the conditioning that
is performed just for the hell of it either by a sports coach or a
strength coach. Maybe it’s the age we live in or maybe it’s a lack of
knowledge. I don’t know. But to educate those not in the know, I’ve
created the ten commandments of conditioning. For all you coaches who
already follow these commandments, go ahead and place a copy of this
article on that particular coach’s desk who thinks his way is the only
way!

I. Thou shall always warm up:

Yes, that 7-year-old girl at the playground performing jumping jacks
and high knees prior to hitting the monkey bars is my daughter. Do you
think
Martin Rooney’s daughter doesn’t warm up prior to knocking out a
set of pull-ups? Sure she does! Every great workout begins with a great
warm-up!

When training athletes, it’s important to prepare them prior to the
training session. It seems like so many know the benefits of warming up
but overlook it as an important piece of their program. There are many
great benefits to warming up with the most important being to increase
muscle elasticity so that the chance of injury is reduced. If an athlete
is injured, he or she can’t perform. If nothing else, this should be why
you warm up.

We also warm up to raise the core body temperature; excite the
central nervous system; increase blood flow to the muscles, tendons,
ligaments, and nervous system; and increase the rate of cellular
metabolism. Warming up will help prepare the athlete mentally for the
training session.

First, we like to get the muscles warm by using a general exercise
like jumping jacks or a light jog. Then we like to increase the range of
motion by using a stretch, which is usually a dynamic flexibility
movement along with some mobility work. We then prepare the athletes for
the session by using movement preparation/coordination drills and sport
specific movements.  

There are many great ways to get the body ready for a conditioning
session. How you do it isn’t as important as making sure that you do it!
To take your warm up to the next level, pick up a copy of Martin
Rooney’s
warm up DVD here at EliteFTS.com.

II. Thou shall know who you’re training:

Have you ever seen a basketball team using a three-mile run for
conditioning or a soccer coach jogging five miles with the team as
conditioning twice a week or a football player on the elliptical? What
the hell are they doing? What a waste of time. And the athletes think
they’re getting better.

There are always exceptions, and there is a time and a place for
everything. I realize that. However, let’s make sure that our priority
is getting the athlete ready for his or her sport. Training the proper
energy system is vital when conditioning an athlete. This won’t be an
exercise physiology lesson because that isn’t what this article is
about. If that’s what you’re looking for, post a question to “The
Thinker” because he’s the man when it comes to the science behind it. Or
pick up
Super Training here at EliteFTS.com.

Back to the point—always remember that the intensity and duration at
which you train should closely match that of the sport. The adaptations
that occur with training are specific to the training performed. This is
why initially we conduct a needs analysis of the sport. We examine the
attributes of the movements that make up the sport (e.g. strength,
power, speed, or endurance) and the muscles involved in these movements.
For example, if the sport involves multiple short duration sprints, then
to benefit performance we must train lower body power and perform short
duration sprints.

Depending on where you are in your training cycle (e.g. in-season,
off-season), you should condition specific to your sport. For example,
our basketball players will condition mostly through a variety of
running and jumping drills with lateral and multi-directional movements.
Once again, there are always exceptions, but for the most part, you’ll
want to train close to the conditions of your sport. Perform a needs
analysis of your sport and run with it.

III. Thou shall monitor volume and intensity:

This goes hand in hand with commandment II. Ask yourself, what are my
goals of the conditioning session? What am I looking to accomplish? What
season are we in? The answers to these questions will determine the
intensity and volume that you will use for that conditioning session.

Your goal isn’t to just get your athletes fit but to have them in the
best condition possible for their sport. Everyone has heard of the
principle of overload, which states that we must vary the training,
specificity, frequency, duration, intensity, and load to progressively
overload and see gains. We do this by carefully periodizing the training
to accomplish our goals while ensuring that we don’t overtrain the
athlete. Pay attention to your volume and intensity to maximize your
conditioning sessions.

IV. Thou must set goals:

Goal setting is vital! Give your athletes a mental visual of where
they need to be and what the timeframe is to get there. Then work toward
it. Make sure your goals are realistic ones. If it’s the first week of
pre-season, don’t set your timeframe for accomplishment for week six of
pre-season. Know where your athletes are currently and where they need
to be.

In each conditioning session, take steps to get closer to the
ultimate goal. We always strive to be the best in all we do so I like to
find out what the times are that the best teams in the nation are doing
the drills in. That will be the standard or our ultimate goal. It may
take us all of pre-season to accomplish those times, but that’s our goal
and everyone knows it. Remember that short-term goals will lead you to
your long-term goals. You must know where you’re going to be able to get
there.

V. Thou must realize that more isn’t always better:

How many times have you seen a coach just drill his players into the
ground by pushing them to the limit every practice? Now, don’t get me
wrong. Sometimes things just need to be done. This commandment goes hand
in hand with commandment III. More isn’t always better. Know why you do
what you do.

Recovery in sports has a purpose. Utilize the sport’s work to rest
ratio, which I feel is extremely important in conditioning if you want
to get the most out of your athletes. Like I previously mentioned, the
proper metabolic system must be targeted to improve athletic performance
by identifying which energy system is used the most in your sport. Then
you must consider what range of intensity best suits your activity.
Also, don’t forget to determine the length of the activity and the
recovery periods. If you apply these basic principles, you’re on the way
to producing a sound conditioning program.

Always ask yourself, how much is needed to get the job done? Just
practicing won’t make perfect. Practicing the right way makes perfect.
Perfect your conditioning sessions by realizing that more isn’t always
better!

VI. Thou shall increase work capacity:

Everyone loves to watch the team that out works their opponent, that
guy who gets to every loose ball first, the girl who hits the glass hard
for every rebound, or that lineman who gets after that quarterback every
possession. Like I mentioned earlier, through a systematic use of
progressive overload, athletes can build upon their work capacity and
conditioning level. You must constantly be progressively placing greater
than normal demands on the athlete to increase work capacity. This is a
must for true gains to take place. Without this overload, there isn’t
any adaptation by the body, which will limit the increase of work
capacity. Give that athlete an edge. Make them work so they can perform
to the best of their ability by out working the opposition!

VII. Thou must develop mental toughness:

I have no tolerance for the mentally weak. Make sure that in your
conditioning sessions you’re pushing the athletes physically to make
them stronger mentally. If it’s established now, then it won’t be an
issue in the fourth quarter or up at the plate with a 3–2 count. An
athlete who has all the talent in the world but is held back because he
or she is soft mentally is a wasted talent. An athlete isn’t born
mentally tough. Mental toughness is taught and developed.

VIII. Thou shall present a challenge:

Athletics are about competing, and it’s our job to create that
competitive environment. If athletes don’t compete in a training
session, how will they compete during competition? Conditioning sessions
should always be challenging. You’re developing athletes, and their job
is to compete. This doesn’t mean that it can’t be fun. If you have
athletes who want to be great, every time a challenge is presented it
should get even more fun. Everything we do inside and outside of the
weight room is competitive. Some athletes come to you already
competitive while others need to be taught competitiveness. Gain that
edge by producing competitors!

IX. Thou must think outside the box:

When some think conditioning, they automatically think running. You
don’t always have to run to condition.

Be creative! Make it fun and think outside the box. Use all the
different modalities available to you. Strongman events can be a great
tool for conditioning. There are endless drills that can be used for
conditioning. Purchase a
Prowler here at Elite and see if that works on
conditioning.

X.  Thou shall use the
high/low approach:

Don’t fry the athlete’s central nervous system! Yes, James Smith,
this is for you! This could be a whole article in itself or even a
manual. Oh wait, it is thanks to James Smith. You can purchase it right
here at EliteFTS.com.

Elite Fitness Systems strives to be a recognized leader in the
strength training industry by providing the highest quality strength
training products and services while providing the highest level of
customer service in the industry. For the best training equipment,
information, and accessories, visit us at www.EliteFTS.com.

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The Beginners Guide to Strength Training: Modified Max Effort
Training

By Mike Pelosi

For www.EliteFTS.com

Maximal effort training, which is usually defined as lifting a weight
that is 90 percent or above your one rep maximum in the given lift, has
been weighed upon many times. It has come out on top as a superior
method of increasing strength in a core barbell lift. However, it can
easily be misused.

Before I go any further, I want to establish that any method you use
to get stronger that is backed by 100 percent effort will never be
“wrong,” though it can be somewhat inappropriate. If you conclude at the
end of this article that you disagree with the advice being given and
choose to incorporate the textbook maximal effort method into your
training, then you’re still getting something accomplished.

The main reason why the maximal effort method should not be used by
beginners is because they need something more in terms of volume and
time underneath a barbell. Because of this, it’s necessary to take the
maximal effort method out of its literal, scientific sense and into a
more generalized sense. From this point on, maximal effort training
should mean that you’ll give an all-out effort on whatever you’re doing
as your maximal effort exercise.

Volume is extremely important to the beginner for a variety of
reasons, but specifically, the need for muscle mass and building neural
efficiency is at an all-time high. Neural efficiency is a fancy word for
the ability to recruit motor units, which, in turn, recruit more muscles
to be used at a given time.

The neural efficiency equation is squatting + 3 to 5 reps + 1 to 2
sets = the ability to recruit more muscles = stronger.

The same can be applied to bench pressing, overhead pressing, dead
lifting, and so on. As far as building muscle mass goes, it will always
be a byproduct of strength training. However, depending on where you are
in your progress and what your desires are, you can specifically
emphasize it or de-emphasize it. The beginner should never de-emphasize
building muscle mass but should maintain strength as the main priority.
Muscle will come so it’s not something that needs to be rushed.

The second part of the muscle mass equation when performing maximal
effort work is that many “experts” will argue that 3–5 reps doesn’t
build muscle mass. You may see some studies that come along with this
and a few “types” of “muscle” that are usually “hyper” or “myo”
something. It’s great to know this information but don’t drive yourself
crazy. As a beginner, any stress placed on your body will be sufficient
and will induce positive gains.

As far as time under the bar goes, this is where you lay out your
foundation for the future. One to two reps isn’t enough mechanical work
(think reps) to build a sufficient amount of time under the bar
(especially when the weight is heavy). However, anything more than five
reps leads to the risk of severe breakdown in form, which can lead to an
improper learning curve and even injury. Form breaks down over time
after the first rep so it’s essential for the beginner to stay low in
reps and high in sets with a respectable load.

A respectable load is a weight that you can lift for 3–5 reps with
good form. This is one of those things where having too big of an ego
will leave you with some undesirable results but having too small of one
will leave you with the same.

The maximal effort method also suggests the rotation of exercises
every few weeks (usually three) to prevent stalling progress. This is
something that should be done but not to the extent of actually changing
the exercise. Instead, a much better option is to change one of the
variables of the exercise and go from there.

Squat variables: Stance,
box, no box

Bench press variables: Grips

Deadlift variables: Stance, hand grips

The most important factor here is that you do the core exercise and
don’t jump into some of the special exercises like good mornings or
board presses or use different bars,
bands, or
chains. A full range of
motion on a complete barbell exercise utilizing proper form is the best
possible option for a beginner.

You can choose to go about doing this one of two ways. The first way
is to do one top set of 3–5 reps or do two or three sets of 3–5 reps. If
you choose to go the second way, you should establish a set weight for
the day that’s challenging enough but also won’t make you fail. You can
progress from there by upping the weight each week for the given time
that you’re doing the exercise. Both of these options can be used to
create a strong person.

Sample max effort training program—the bench press

Week 1: Pinky on ring grip, 3 sets of 3–5 reps with 200 lbs

Week 2: Pinky on ring grip, 3 sets of 3–5 reps with 200–210 lbs

Week 3: Pinky on ring grip, 3 sets of 3–5 reps with 200–220 lbs

Week 4: close grip, one all-out set of 3–5 reps

Week 5: close grip, one all-out set of 3–5 reps (pick a rep not done
last week)

Week 6: close grip, 3 sets of 5 reps

Week 7: Index on ring grip, 3 sets of 3 reps

Week 8: Index on ring grip, 3 sets of 4 reps

Week 9: Index on ring grip, 1 rep max

I suggest warming up for maximal effort training by getting the body
thoroughly warm but not doing an excessive amount of reps. If your goal
was to do 200 X 5, you should go empty with the bar for 10 and then
95lbs X 5, 135 lbs X 3, 185 lbs X 1, and 200 lbs X 5. The maximal effort
method should be used twice per week—once for an upper body day and once
for a lower body day.

Beginners need to use a modified approach in maximal effort training.
Instead of lifting for a one or two rep max, it’s best to use the 3–5
rep range to build neural efficiency, get time under the bar, and
increase muscle mass. The exercise performed should be a full range
barbell exercise with one of its variables changed up every three weeks.
Beginners should utilize both approaches of performing one, all-out set
that brings them to failure (or very close) or doing up to three sets of
3–5 reps with a given weight that increases each week. They should
perform maximal effort training for the upper body and lower body
throughout the course of one week. As time progresses, different
exercises can be used, lower rep ranges can be tapped into, and full
progression into the true maximal effort method can be accomplished.

Mike Pelosi is a competitive powerlifter and Strongman. He trains
out of Total Performance Sports in Everett, Massachusetts. Feel free to
contact him at
strengthathletics@gmail.com or

mike@totalperformancesports.com.

Elite Fitness Systems strives to be a recognized leader in the
strength training industry by providing the highest quality strength
training products and services while providing the highest level of
customer service in the industry. For the best training equipment,
information, and accessories, visit us at www.EliteFTS.com.

Technorati Tags: beginners, guide, strenght, training

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Horses are natural grazers. They would like nothing better than to stand around the pasture, alternating grazing and napping, 24/7. It’s what they are born to do. So in the winter months when grazing isn’t an option, it’s no wonder they get a little over-excited and rambunctious at feeding time. But it doesn’t have to get out of control.