I was at the pub the other night and a friend of mine said to me 'hey did you hear Jonah Lomu has taken up bodybuilding'.
The thought ran through my mind and I do vaguely remember reading about it on the net the previous morning whilst half asleep and before the coffee had kicked in. Whilst doing some research on Mr Olympia 2009 I came across a You Tube clip of Jonah at his first contest.
Lomu is probably the most famous superstar All Black and Rugby player of all time renowned for his explosive bursts of power on the wing pummeling his way through walls of defense to break through the try lines. Lomu's career was cut short with kidney problems that led to a transplant and a sad end to his promising All Black career. No doubt he will always be the superstar rugby player but its good to see him get into bodybuilding. Any rugby player has to lift weights. It seems a natural transition to shift from rugby to either power lifting, strong man, body building or just breaking bench / squat records! I myself had to lay down the rugby boots following a knee operation. But the weights training never stopped. Once its in your blood, its there forever.
Having a look at the video clip of Jonah's first contest there seems to be room for a lot of improvement in the chest area. I am pretty sure he will sort that out for the next one, hopefully he ll start reading this blog and pick up a few pointers on chest training. Its good to see bodybuilders from the natural realm.
Jonah, still one of your biggest fans bro, keep lifting, keep bodybuilding and keep playing Rugby (Show the French how the game is played in Marseille)!
Sunday, September 27, 2009
Monday, September 21, 2009
The SCIENCE behind SUPERMAN - Wolff's law
Have you ever wondered how Superman is able to break things so easily and be so damn strong !?!?
Have you seen some guys able to bend metal rods into two or smash layers of concrete slabs with such ease? Are they superman too?
I m not talking about cryptonite (spelling!?!) here either.
Have you heard or seen these before -
1) Martial artists break planks with their hands,
2) Martial artists break bricks with their kicks,
3) Strong men break slabs of ice with their shoulders,
4) Strong men break concrete slabs with their hands,
5) Strong men break concrete slabs with their HEADS,
6) Strong men bend metal rods with their teeth,
7) Rugby players getting up and walking after being speared to the ground whilst the rest of us are hospitalized after tripping over a staircase,
8) The lanky guy is sometimes stronger than the Hulk
9) Strong men able to roll up sauce pans with their hands
etc, etc, etc,
These amazing feats of strength are remarkable to watch. But does it not make you wonder how these men are able to achieve such super human feats of strength? What do we need to do to train to become that strong? Are they just super humans ?
Well the theory is more scientific than meets the eye. A lot of the guys who perform these feats of strength don't really resemble Ronnie Coleman or Toney Freeman or the HULK nor are they able to break bench press records like Ryan Kennelley. They are, yes extremely strong, but not necessarily because of muscle tissue. They are a living example of the theory behind Wolff's law. With no reference to Wolverine or the X Men, this is the theory where the bones of a normal human being get stronger and denser with usage. That is the more pressure applied on bones they more layers they tend to grow on them hence becoming denser and stronger. Strong bones are the answer to a lot of super human feats of strength. This takes both time and training to develop.
This is also the reason why older folk are advised to exercise frequently even on lighter weights so that their bones remain strong and denser.
Have you seen some guys able to bend metal rods into two or smash layers of concrete slabs with such ease? Are they superman too?
I m not talking about cryptonite (spelling!?!) here either.
Have you heard or seen these before -
1) Martial artists break planks with their hands,
2) Martial artists break bricks with their kicks,
3) Strong men break slabs of ice with their shoulders,
4) Strong men break concrete slabs with their hands,
5) Strong men break concrete slabs with their HEADS,
6) Strong men bend metal rods with their teeth,
7) Rugby players getting up and walking after being speared to the ground whilst the rest of us are hospitalized after tripping over a staircase,
8) The lanky guy is sometimes stronger than the Hulk
9) Strong men able to roll up sauce pans with their hands
etc, etc, etc,
These amazing feats of strength are remarkable to watch. But does it not make you wonder how these men are able to achieve such super human feats of strength? What do we need to do to train to become that strong? Are they just super humans ?
Well the theory is more scientific than meets the eye. A lot of the guys who perform these feats of strength don't really resemble Ronnie Coleman or Toney Freeman or the HULK nor are they able to break bench press records like Ryan Kennelley. They are, yes extremely strong, but not necessarily because of muscle tissue. They are a living example of the theory behind Wolff's law. With no reference to Wolverine or the X Men, this is the theory where the bones of a normal human being get stronger and denser with usage. That is the more pressure applied on bones they more layers they tend to grow on them hence becoming denser and stronger. Strong bones are the answer to a lot of super human feats of strength. This takes both time and training to develop.
This is also the reason why older folk are advised to exercise frequently even on lighter weights so that their bones remain strong and denser.
Sunday, September 13, 2009
South Africa 2009 Tri Nations Victors
The All Black game plan - defeat South Africa in Saturday's game and then go on to defeat Australia next weekend. That would secure them as Tri Nations champions. Of course, history was not recorded as such.
Playing in All Black country would have been pressure enough to win however the All Black performance in the first half was rather shoddy. They couldn't get a single line out right. There error rate was high. However there performance in the 2nd half was a lot more like the Black's were reputed for. Attempts to keep the ball alive, explosive dashes while running the ball were beautiful to watch.
Despite Carter putting on the first points on the score board via a penalty it wasn't long before the Sprngboks fought back with the ominous boot of Steyn (Francois Steyn that is! Mr M Steyn was called in for the closer kicks - 'you take the shorter ones mate'). He managed to lob two penlaty kicks from beyond the half way mark! Amazing strength. This meant the Black's couldn't or shouldn't concede penalties outside there half.
Jean de Villiers intercepted a Black's pass to score the first goal. Du Preez's form was amazing throughout the game as it has been the entire tournament. He managed to score the 2nd Bok try.
Dan Carter, being in impeccable form, led the All Black fight forward. A quick dash and breakthrough by Toeava set up a beautiful try for Sivivatu. Carter setup McCaw for another try by kicking the ball towards the oposite end of the field into the unguarded arms of McCaw who was by the try line and made no mistake in planting the try. This reminded me of the days when Carlos Spenser used to do the same extremly successfully. Unfortunately with the clock against them, the 2nd attempt by Carter to nail another try in a similar manner saw hiw overkick the ball out of the playing field thereby ending the game that had run into extra time.
This is the first time the Blacks have been defeated by the Boks 3 games in a row since 1949! An incredile entertaining game is consolation for All Black supporters however I doubt the Black fans would be as forigiving if they conceded to the Wallabies next weekend.
Click here for 10 rules to take you from Rugby Mediocrity to being a Rugby Warrior!
Playing in All Black country would have been pressure enough to win however the All Black performance in the first half was rather shoddy. They couldn't get a single line out right. There error rate was high. However there performance in the 2nd half was a lot more like the Black's were reputed for. Attempts to keep the ball alive, explosive dashes while running the ball were beautiful to watch.
Despite Carter putting on the first points on the score board via a penalty it wasn't long before the Sprngboks fought back with the ominous boot of Steyn (Francois Steyn that is! Mr M Steyn was called in for the closer kicks - 'you take the shorter ones mate'). He managed to lob two penlaty kicks from beyond the half way mark! Amazing strength. This meant the Black's couldn't or shouldn't concede penalties outside there half.
Jean de Villiers intercepted a Black's pass to score the first goal. Du Preez's form was amazing throughout the game as it has been the entire tournament. He managed to score the 2nd Bok try.
Dan Carter, being in impeccable form, led the All Black fight forward. A quick dash and breakthrough by Toeava set up a beautiful try for Sivivatu. Carter setup McCaw for another try by kicking the ball towards the oposite end of the field into the unguarded arms of McCaw who was by the try line and made no mistake in planting the try. This reminded me of the days when Carlos Spenser used to do the same extremly successfully. Unfortunately with the clock against them, the 2nd attempt by Carter to nail another try in a similar manner saw hiw overkick the ball out of the playing field thereby ending the game that had run into extra time.
This is the first time the Blacks have been defeated by the Boks 3 games in a row since 1949! An incredile entertaining game is consolation for All Black supporters however I doubt the Black fans would be as forigiving if they conceded to the Wallabies next weekend.
Click here for 10 rules to take you from Rugby Mediocrity to being a Rugby Warrior!
Monday, September 07, 2009
Train Your Weak Link for a Big Bench
Train Your Weak Link for a Big Bench
By Dr. Mike Ozaki
"I was curious on your opinion about over head presses. I read in Powerlifting USA that many big benchers feel that overhead work such as dumbbell presses can cause strain on the shoulder joints and rotator cuffs. Many top benchers completely avoid this type of training. What do you think?"
Thanks, Mike Westerdal Shoulder Anatomy
"I do not agree that overhead presses weaken the shoulders. I think this misperception comes from many big benchers failing to develop the rotator cuff adequately. I think weak shoulders result from failing to develop the rotator cuff, the four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. The result of pressing heavy overhead is a tear in the rotator cuff in the weakness position, which is the subscapularis muscle. As you know many heavy benchers fixate on the bench and muscular imbalances develop in the rotator cuff of the shoulder. The weakest position of the shoulder is when you overhead press, because it has only a single muscle, the subscapularis, to hold the head of the humerus in place. Heavy weight in an undertrained muscle will tear it in it's weakest position. If you don't train the rotator cuff, it will tear, no if, and, or buts. That is why the device the "shoulder horn" is supposed to work. It isolates the rotator cuff and by selectively building this group you can improve your bench. You are only as strong as your weakest link and as you know every big bencher has problems with the rotator cuff. To ignore the overhead work totally, is to set up imbalances in the rotator cuff that will come back to haunt you. I have never used a shoulder horn, but it is supposed to strengthen the rotator cuff. Too many people feel they have to go big all the time...the rotator cuff are four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. If the rotator cuff is built up slowly, it only stands to reason that your bench will improve because you are training your weak link. Train the weak link and you will prevent injury, and improve your lift overall. If you are interested let me know and I will get together with some physical medicine docs and give you a program to isolate and strength the rotator cuff. Again I am not a sports medicine doc, or an orthopedist, so take what I say with a grain of salt, but I am a pediatrician for 18 years with the last 5 of those being into weight training."
Sincerely, Mike Ozaki
Increase your bench by 50 lbs. Click on -
http://tinyurl.com/mlrmud
By Dr. Mike Ozaki
"I was curious on your opinion about over head presses. I read in Powerlifting USA that many big benchers feel that overhead work such as dumbbell presses can cause strain on the shoulder joints and rotator cuffs. Many top benchers completely avoid this type of training. What do you think?"
Thanks, Mike Westerdal Shoulder Anatomy
"I do not agree that overhead presses weaken the shoulders. I think this misperception comes from many big benchers failing to develop the rotator cuff adequately. I think weak shoulders result from failing to develop the rotator cuff, the four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. The result of pressing heavy overhead is a tear in the rotator cuff in the weakness position, which is the subscapularis muscle. As you know many heavy benchers fixate on the bench and muscular imbalances develop in the rotator cuff of the shoulder. The weakest position of the shoulder is when you overhead press, because it has only a single muscle, the subscapularis, to hold the head of the humerus in place. Heavy weight in an undertrained muscle will tear it in it's weakest position. If you don't train the rotator cuff, it will tear, no if, and, or buts. That is why the device the "shoulder horn" is supposed to work. It isolates the rotator cuff and by selectively building this group you can improve your bench. You are only as strong as your weakest link and as you know every big bencher has problems with the rotator cuff. To ignore the overhead work totally, is to set up imbalances in the rotator cuff that will come back to haunt you. I have never used a shoulder horn, but it is supposed to strengthen the rotator cuff. Too many people feel they have to go big all the time...the rotator cuff are four small muscles that secure the head of the humerus to the glenoid fossa of the scapula. If the rotator cuff is built up slowly, it only stands to reason that your bench will improve because you are training your weak link. Train the weak link and you will prevent injury, and improve your lift overall. If you are interested let me know and I will get together with some physical medicine docs and give you a program to isolate and strength the rotator cuff. Again I am not a sports medicine doc, or an orthopedist, so take what I say with a grain of salt, but I am a pediatrician for 18 years with the last 5 of those being into weight training."
Sincerely, Mike Ozaki
Increase your bench by 50 lbs. Click on -
http://tinyurl.com/mlrmud
How To Be A Good Bench Press Spotter
How To Be A Good Bench Press Spotter
by Ben Tatar
Having a good spotter is very important. For one if you have a reliable spotter who motivates you, your bench press journey on Critical Bench will be that much more successful. The thing about training partners is that it's always hard to find someone who is as dedicated to training as you are. However, when you do find a training partner who is as dedicated, reliable and understands the "art" of spotting, then every time you step onto the bench you will feel more confident, energized and you will have one less thing to worry about. Remember, if you change your circumstances in the gym, then you will have better and more productive workouts every-time you step foot into the gym. So get together with your spotter or alone as we all have to spot at some point! In this article I will provide you with new insight about how to spot and coach the bencher effectively.
1)The timing of the handoff
When you are lying on the bench, you always want to communicate with your spotter. For example if you are lying on the bench, have your spotter count to 3 and after your spotter counts to 3, he will then un-rack the weight and hand it off to you. I find the 3 count to be important because if you aren't prepared to take the weight, you will either get hurt or you won't have your technique down right when it's time to attempt the heavy lift! Not only do I find the 3 count beneficial for safety but I also find the 3 count as an opportunity to get prepared for the lift. Once the spotter counts to 3, you can then begin to squeeze the bar extra hard, get tight, and take the weight! Once the "1, 2, 3" command starts, you will be ready to go, it's crunch time now, baby!
2) The magic touch when un-racking the weight
The spotter needs to help balance, and control the weight as he helps the bencher un-rack the weight. For example, if the spotter gives the bencher an un-even hand off and un-racks the weight with too much force, then that can throw the benchers groove completely off. This can be hazardous to the bencher's performance. The last thing that the bencher needs is to get the "press" command, when he doesn't have the weight in proper groove.
So in conclusion, some lifters spot with too much force when un-racking the weight, some lift one side more so than the other and some don't assist enough off the rack. These bad spotting techniques put the bencher at risk of missing the weight and potential injury. I think in order to master the art of "hand offs" the spotter and bencher will need to practice handoffs (taking the weight off the rack) with lighter weights.
3) Practice hand offs with lighter/medium weights
A bencher and spotter should both step under a lighter weigh, ex: 135, 185, or 225. As the spotter hands the weight to the bencher, the bencher should say "Yes, good sport", or "Do this differently". So the bottom line is practice hand offs with the lighter weights so you can be confident with the heavier weights. Practice makes improvements.
4) The Spotter's role during the lift
A good spotter should always say something positive to the bencher before the bencher steps under the weight. For example the spotter could yell "Light weight", "Bench Fast" ,"Fill your belly with air, belly filled with air", "Elbows in, elbows in, bench lower" flair out your lats, I said flair out your freakin lats", "stay tight", "arch higher", "yeah you got it, keep showing me that animal desire"! The thing is, if a spotter motivates the lifter before and during the lift, it's going to bring out the lifters "higher self", into play instead of their "regular selves", allowing the bencher to be more intense and aggressive on the bench when they are benching. The bench press is all about technique and mechanics, if the spotter can remind the bencher and yell positive cues, this will help the bencher propel the weights to lockout.
5) The Spotter's role after the lift
At the end of the lift, the spotter should give the bencher feed back. The spotter can yell "You're a strong animal, however, next time control the weight, bring it down slower, squeeze your quads into the bench and use your legs more. When you're benching 500lbs everything needs to be perfect, so make 315 perfect too". So the spotter should also give the bencher little detailed tips to improve their technique for the next time that the bencher attempts to bench again, this way the bencher continues to grow. If you are training a day with drop sets, tri sets, or speed benches, the spotter should say "Let's go, don't rest, keep moving", If the bencher is doing a heavy day, the spotter can say, "put your sweat shirt on, relax, keep warm and practice mental imagery for your next attempt". Also the spotter should always be educating themselves like on a speed bench day the spotter can say "It's more effective to do 8 sets of 2 reps then 8 sets of 3 reps, as training has evolved, that's right speed benches are 8 sets of 2 now". Finally, the spotter could give the bencher little pointers like "put your index finger on the ring to bench wide, so you don't have to bring the bar down as far, and this will help you widen your back. You know, wider backs, means bigger bench". On the other hand if the bencher is doing a burn out set after 2-3 heavy bench sets, the spotter can say "Pause on every rep and use a narrow grip, this will improve your competition max"! All of these details of attitude and communication between the spotter and bencher should take the benchers benching ability to new heights. So, the bottom line is that your spotter should be like your "coach", instead of just a person just existing to keep you safe.
6) A little spot can add higher intensity, resulting in better gains
Sometimes a little spot and assistance is healthy for the lifter. If the spotter keeps his hands on the bar during the lift, this can actually increase the intensity of the lift and help the bencher get stronger. For example, let's say a bencher can only do 315x3 on their own, but with the assistance of a spotter they might get 6 reps. This could actually help the bencher train harder and this could be effective if it's done every once in awhile and not during every single workout.
7) Dangers of assisted reps for the spotter
On the other hand if a bencher can only bench 315x1 and the spotter assist the bencher so he does 315x15, or 365x8, then that isn't useful for the bencher or the spotter. The bencher is actually putting the spotter in a great deal of danger because during every single rep, the spotter has to perform an awkward rowing motion to help the bencher get the weight up. The spotter is doing most of the work and he could fall onto the bencher while the bencher is benching. This puts both the spotter and the bencher at great risk of injury.
8) Mental dangers of assisted reps
If the bencher is always doing force reps, then it's a great way to get weak fast and ruin your journey of strength. For example if a bencher struggles benching 240 once and then if they throw 300 on and have a spotter do the weight with them, the bencher might believe that they are doing the weight. This will automatically give the bencher a false sense of strength and the bencher won't learn to control the weight on his own. Most of all, the bencher will have doubt and never want the spotter to let go of the weight because the bencher knows that he isn't as strong as his self proclaimed benching ability. The thing is, if a bencher has a 200lbs bench max and they are being assisted with 250lbs, and the bencher wants to get to 300lbs, then they are 100lbs away from their goals instead of 50lbs. Forced reps are one of the biggest mistakes that rookies and young benchers make and they are a habit that is very hard to break. Early on in the benchers training careers, they should do their reps on their own and get assistance when they can't go anymore. If you are stuck in a rut and you can only train with force reps, then I suggest you get a home gym and train where people can't see you. This way you can get stronger and trust me you will see a 50lbs increase in your bench press fast.
Finally, remember being happy with yourself is the key to being a good bencher. For example, some guys can bench 350 but they think that 350 isn't a strong bench because they desire 500lbs in their minds and feel that is where they should be. So they refuse seeing the best benchers in the world and getting help. On the other hand there are guys that only bench 250lbs as a max and they will say "I'm okay with myself, it's okay that I only bench 250", since the second guy thinks that it's okay that he benches 250lbs he has an open mind, he will learn from the best, do the lifts on his own and obviously improve.
Remember, there are many 700+ benchers out there and they aren't the brightest and they have awful technique, and that is why they bench in the 700s instead of the 900s. They have so much hubris (excessive pride) that they aren't willing to look at their bad habits. The guys who are comfortable with themselves even if they bench 225 will eventually be the strong and happier benchers in the end because they can train right without letting the concept of "never being good enough" ruin them.
9) How to spot an ego lifter
bench press spotting If a bencher comes into the gym and loads the bar and says spot me, give them a tiny bit of assistance. A tiny bit means, gently guide the weight up as the bencher is trying to move the weight from off their chest to lockout. For example let's say a bencher loads the bar to 275lbs and this is their one rep max but for whatever reason they want to feel secure and want your hands on the bar. So, spot them in slow motion for the first rep. Then if they want to attempt another rep, spot them again in slow motion so that the lift takes 5-6 seconds for them to perform. Trust me they are going to want to rack it and not do three painful reps with 275. The purpose for a "gentle guide" instead of "force reps" is that if you forced their reps the lifter will do 10 reps and he will keep going heavier. If he goes too heavy then the lifter is putting him self at danger. Some lifters will in fact step under weights 100lbs over their max, if they get a good spot.
I know that there are lifters like Jimmy the Bull who benches over 1000lbs with 3 spotters assisting him but that is a different type of training and if you want to gain mass that way, then make sure that you get many spotters for safety. I also understand that there are plenty of men whether they are training with boards, bands, shirts, or even without any equipment at all, who always load the bench press bar past 500,600, and 700lbs. If you are one of these men then having reliable spotters is important because you can't mess up. So if you are ever in need make sure that you have 3 strong spotters with 3 extra buddies along the side because you can't mess up with 700lbs, or you will get hurt. This is the world of bench press extreme.
10) Get the right spotter
Remember, everyone is different and everyone has different goals. The best advice is to find what works for you, as nobody knows what you truly want as much as you do. Some benchers want a spotter that cranks up the volume, yells in their face and others want silence and concentration. As there are others in the grey, who want some intensity but they want to focus at the same time. So follow some of these tips of course but remember some lifters want more assistance and others are against forced reps completely. So, find the spotter and training partner that works for you! I believe by finding a spotter that is always trying to find "what could be better", a spotter that sees huge weights as being "attainable", and who is always believing that you can make consistent progress is the way to go. Get a spotter who thinks that benching 500lbs is not a big deal because the stronger your mind is the easier it will be to bench 500lbs! So get a good partner today and let the attitude of training and gaining begin!
Improve your bench by 50 lbs -
http://tinyurl.com/mlrmud
Unleash the Brutal Strength of a Gladiator -
http://tinyurl.com/kqxcqj
by Ben Tatar
Having a good spotter is very important. For one if you have a reliable spotter who motivates you, your bench press journey on Critical Bench will be that much more successful. The thing about training partners is that it's always hard to find someone who is as dedicated to training as you are. However, when you do find a training partner who is as dedicated, reliable and understands the "art" of spotting, then every time you step onto the bench you will feel more confident, energized and you will have one less thing to worry about. Remember, if you change your circumstances in the gym, then you will have better and more productive workouts every-time you step foot into the gym. So get together with your spotter or alone as we all have to spot at some point! In this article I will provide you with new insight about how to spot and coach the bencher effectively.
1)The timing of the handoff
When you are lying on the bench, you always want to communicate with your spotter. For example if you are lying on the bench, have your spotter count to 3 and after your spotter counts to 3, he will then un-rack the weight and hand it off to you. I find the 3 count to be important because if you aren't prepared to take the weight, you will either get hurt or you won't have your technique down right when it's time to attempt the heavy lift! Not only do I find the 3 count beneficial for safety but I also find the 3 count as an opportunity to get prepared for the lift. Once the spotter counts to 3, you can then begin to squeeze the bar extra hard, get tight, and take the weight! Once the "1, 2, 3" command starts, you will be ready to go, it's crunch time now, baby!
2) The magic touch when un-racking the weight
The spotter needs to help balance, and control the weight as he helps the bencher un-rack the weight. For example, if the spotter gives the bencher an un-even hand off and un-racks the weight with too much force, then that can throw the benchers groove completely off. This can be hazardous to the bencher's performance. The last thing that the bencher needs is to get the "press" command, when he doesn't have the weight in proper groove.
So in conclusion, some lifters spot with too much force when un-racking the weight, some lift one side more so than the other and some don't assist enough off the rack. These bad spotting techniques put the bencher at risk of missing the weight and potential injury. I think in order to master the art of "hand offs" the spotter and bencher will need to practice handoffs (taking the weight off the rack) with lighter weights.
3) Practice hand offs with lighter/medium weights
A bencher and spotter should both step under a lighter weigh, ex: 135, 185, or 225. As the spotter hands the weight to the bencher, the bencher should say "Yes, good sport", or "Do this differently". So the bottom line is practice hand offs with the lighter weights so you can be confident with the heavier weights. Practice makes improvements.
4) The Spotter's role during the lift
A good spotter should always say something positive to the bencher before the bencher steps under the weight. For example the spotter could yell "Light weight", "Bench Fast" ,"Fill your belly with air, belly filled with air", "Elbows in, elbows in, bench lower" flair out your lats, I said flair out your freakin lats", "stay tight", "arch higher", "yeah you got it, keep showing me that animal desire"! The thing is, if a spotter motivates the lifter before and during the lift, it's going to bring out the lifters "higher self", into play instead of their "regular selves", allowing the bencher to be more intense and aggressive on the bench when they are benching. The bench press is all about technique and mechanics, if the spotter can remind the bencher and yell positive cues, this will help the bencher propel the weights to lockout.
5) The Spotter's role after the lift
At the end of the lift, the spotter should give the bencher feed back. The spotter can yell "You're a strong animal, however, next time control the weight, bring it down slower, squeeze your quads into the bench and use your legs more. When you're benching 500lbs everything needs to be perfect, so make 315 perfect too". So the spotter should also give the bencher little detailed tips to improve their technique for the next time that the bencher attempts to bench again, this way the bencher continues to grow. If you are training a day with drop sets, tri sets, or speed benches, the spotter should say "Let's go, don't rest, keep moving", If the bencher is doing a heavy day, the spotter can say, "put your sweat shirt on, relax, keep warm and practice mental imagery for your next attempt". Also the spotter should always be educating themselves like on a speed bench day the spotter can say "It's more effective to do 8 sets of 2 reps then 8 sets of 3 reps, as training has evolved, that's right speed benches are 8 sets of 2 now". Finally, the spotter could give the bencher little pointers like "put your index finger on the ring to bench wide, so you don't have to bring the bar down as far, and this will help you widen your back. You know, wider backs, means bigger bench". On the other hand if the bencher is doing a burn out set after 2-3 heavy bench sets, the spotter can say "Pause on every rep and use a narrow grip, this will improve your competition max"! All of these details of attitude and communication between the spotter and bencher should take the benchers benching ability to new heights. So, the bottom line is that your spotter should be like your "coach", instead of just a person just existing to keep you safe.
6) A little spot can add higher intensity, resulting in better gains
Sometimes a little spot and assistance is healthy for the lifter. If the spotter keeps his hands on the bar during the lift, this can actually increase the intensity of the lift and help the bencher get stronger. For example, let's say a bencher can only do 315x3 on their own, but with the assistance of a spotter they might get 6 reps. This could actually help the bencher train harder and this could be effective if it's done every once in awhile and not during every single workout.
7) Dangers of assisted reps for the spotter
On the other hand if a bencher can only bench 315x1 and the spotter assist the bencher so he does 315x15, or 365x8, then that isn't useful for the bencher or the spotter. The bencher is actually putting the spotter in a great deal of danger because during every single rep, the spotter has to perform an awkward rowing motion to help the bencher get the weight up. The spotter is doing most of the work and he could fall onto the bencher while the bencher is benching. This puts both the spotter and the bencher at great risk of injury.
8) Mental dangers of assisted reps
If the bencher is always doing force reps, then it's a great way to get weak fast and ruin your journey of strength. For example if a bencher struggles benching 240 once and then if they throw 300 on and have a spotter do the weight with them, the bencher might believe that they are doing the weight. This will automatically give the bencher a false sense of strength and the bencher won't learn to control the weight on his own. Most of all, the bencher will have doubt and never want the spotter to let go of the weight because the bencher knows that he isn't as strong as his self proclaimed benching ability. The thing is, if a bencher has a 200lbs bench max and they are being assisted with 250lbs, and the bencher wants to get to 300lbs, then they are 100lbs away from their goals instead of 50lbs. Forced reps are one of the biggest mistakes that rookies and young benchers make and they are a habit that is very hard to break. Early on in the benchers training careers, they should do their reps on their own and get assistance when they can't go anymore. If you are stuck in a rut and you can only train with force reps, then I suggest you get a home gym and train where people can't see you. This way you can get stronger and trust me you will see a 50lbs increase in your bench press fast.
Finally, remember being happy with yourself is the key to being a good bencher. For example, some guys can bench 350 but they think that 350 isn't a strong bench because they desire 500lbs in their minds and feel that is where they should be. So they refuse seeing the best benchers in the world and getting help. On the other hand there are guys that only bench 250lbs as a max and they will say "I'm okay with myself, it's okay that I only bench 250", since the second guy thinks that it's okay that he benches 250lbs he has an open mind, he will learn from the best, do the lifts on his own and obviously improve.
Remember, there are many 700+ benchers out there and they aren't the brightest and they have awful technique, and that is why they bench in the 700s instead of the 900s. They have so much hubris (excessive pride) that they aren't willing to look at their bad habits. The guys who are comfortable with themselves even if they bench 225 will eventually be the strong and happier benchers in the end because they can train right without letting the concept of "never being good enough" ruin them.
9) How to spot an ego lifter
bench press spotting If a bencher comes into the gym and loads the bar and says spot me, give them a tiny bit of assistance. A tiny bit means, gently guide the weight up as the bencher is trying to move the weight from off their chest to lockout. For example let's say a bencher loads the bar to 275lbs and this is their one rep max but for whatever reason they want to feel secure and want your hands on the bar. So, spot them in slow motion for the first rep. Then if they want to attempt another rep, spot them again in slow motion so that the lift takes 5-6 seconds for them to perform. Trust me they are going to want to rack it and not do three painful reps with 275. The purpose for a "gentle guide" instead of "force reps" is that if you forced their reps the lifter will do 10 reps and he will keep going heavier. If he goes too heavy then the lifter is putting him self at danger. Some lifters will in fact step under weights 100lbs over their max, if they get a good spot.
I know that there are lifters like Jimmy the Bull who benches over 1000lbs with 3 spotters assisting him but that is a different type of training and if you want to gain mass that way, then make sure that you get many spotters for safety. I also understand that there are plenty of men whether they are training with boards, bands, shirts, or even without any equipment at all, who always load the bench press bar past 500,600, and 700lbs. If you are one of these men then having reliable spotters is important because you can't mess up. So if you are ever in need make sure that you have 3 strong spotters with 3 extra buddies along the side because you can't mess up with 700lbs, or you will get hurt. This is the world of bench press extreme.
10) Get the right spotter
Remember, everyone is different and everyone has different goals. The best advice is to find what works for you, as nobody knows what you truly want as much as you do. Some benchers want a spotter that cranks up the volume, yells in their face and others want silence and concentration. As there are others in the grey, who want some intensity but they want to focus at the same time. So follow some of these tips of course but remember some lifters want more assistance and others are against forced reps completely. So, find the spotter and training partner that works for you! I believe by finding a spotter that is always trying to find "what could be better", a spotter that sees huge weights as being "attainable", and who is always believing that you can make consistent progress is the way to go. Get a spotter who thinks that benching 500lbs is not a big deal because the stronger your mind is the easier it will be to bench 500lbs! So get a good partner today and let the attitude of training and gaining begin!
Improve your bench by 50 lbs -
http://tinyurl.com/mlrmud
Unleash the Brutal Strength of a Gladiator -
http://tinyurl.com/kqxcqj
Sunday, September 06, 2009
Wallabies End 6 Game Losing Streak But There Strongest Man Can ONLY bench 175 Kgs. Much is yet to be done.
Brisbane.......Suncorp stadium.....a game location which the Springboks would rather not play at, as history holds a bitter record for them. On Saturday 15 July 2006 Australia beat South Africa 49 - 0. Australia have never been beaten at this stadium and history proves itself once again.
The Wallabies were a different team on the day. They didn't seem to be the team that was on path to its sixth losing streak. Being dismembered the previous week by the Springboks they seem to have had nothing to lose in this game and proved to be the Australian rugby team we love to watch in competitive rugby. The Springboks (still ranked the world's best team) were beaten for the first time in the Tri Nations 21-6.
The game was a kicking game with the first-half points coming to both sides from penalties and drop kicks. The score was 9-6 to the Wallabies in the first half.
The Springboks put up there wall-like defense which for the most part never seemd to be penetrable up until Adam Ashley-Cooper burst through the defenses to land in Australia's first try. The stadium erupted as he resuerrected Australian rugby hope; hugging the spectators and a lucky old man who was doubtfully even his father. James O'Conner penetrated the try lines to give the hosts there 2nd try.
Our hats are off toe Bryan Habana. One of the highlights of the game was when Lachie Turner burst through to the try line on the right hand side. In mid dive to the try line he was intercepted by Habana whose tackle pushed Turner outside the game of play and made him lose control of the ball. That was a slow motion beauty as Habana demonstrated his explosive power in tackling.
NZL still have a chance to win tournament given Australia's win over the Springboks. Over the next 2 weeks, we head out into All Black Country as the Blacks prepare for combat with the Springboks and Wallabies.
Strength Coach Thoughts: Tatafu Polota-Nau is the strongest man (as proven at the gym) in the Australian Rugby Union team. His max bench press is 170-175 Kgs. There is a lot of room for improvement here.
--
The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior.
http://www.strengthtrainingchronicles.com/2009/08/rugby-blitz-free-ebook.html
The Wallabies were a different team on the day. They didn't seem to be the team that was on path to its sixth losing streak. Being dismembered the previous week by the Springboks they seem to have had nothing to lose in this game and proved to be the Australian rugby team we love to watch in competitive rugby. The Springboks (still ranked the world's best team) were beaten for the first time in the Tri Nations 21-6.
The game was a kicking game with the first-half points coming to both sides from penalties and drop kicks. The score was 9-6 to the Wallabies in the first half.
The Springboks put up there wall-like defense which for the most part never seemd to be penetrable up until Adam Ashley-Cooper burst through the defenses to land in Australia's first try. The stadium erupted as he resuerrected Australian rugby hope; hugging the spectators and a lucky old man who was doubtfully even his father. James O'Conner penetrated the try lines to give the hosts there 2nd try.
Our hats are off toe Bryan Habana. One of the highlights of the game was when Lachie Turner burst through to the try line on the right hand side. In mid dive to the try line he was intercepted by Habana whose tackle pushed Turner outside the game of play and made him lose control of the ball. That was a slow motion beauty as Habana demonstrated his explosive power in tackling.
NZL still have a chance to win tournament given Australia's win over the Springboks. Over the next 2 weeks, we head out into All Black Country as the Blacks prepare for combat with the Springboks and Wallabies.
Strength Coach Thoughts: Tatafu Polota-Nau is the strongest man (as proven at the gym) in the Australian Rugby Union team. His max bench press is 170-175 Kgs. There is a lot of room for improvement here.
--
The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior.
http://www.strengthtrainingchronicles.com/2009/08/rugby-blitz-free-ebook.html
Friday, September 04, 2009
As the Tri Nations 2009 draws to an end, Functional Strength Training is proving to be a key deciding factor in the game of Rugby.
As the Tri Nations 2009 draws to an end, Functional Strength Training is proving to be a key deciding factor in the game of Rugby.
By Johann Tambayah
www.StrengthTrainingChronicles.com
It is almost the end of the annual Tri Nations series and the Springboks (South Africa) are on route to win the series. The Tri Nations sees the world’s heavy weights in rugby union take each other on in a series of Test matches. The past decade has seen Rugby Union being dominated by the three Southern Hemisphere heavy weights – Australia (the Wallabies), South Africa (the Springboks) and New Zealand (the All Blacks) up until England’s world cup victory in 2003 with all credit given to Jonny Wilkinson. This year’s Tri Nations has seen New Zealand retain the Bledisloe cup (the coveted cup between Australia and New Zealand) however the series win itself is possibly going to be in the hands of the Springboks.
Rugby Union is a full-contact physical game. In most cases there is no use of padding whatsoever and it’s only in the recent years that we have seen mouth guards being used. Head padding is becoming more popular given the notorious reputation Rugby players have of owning a pair of ‘cauliflower ears’ (The term use to describe repaired ears after the surgeons have done some work on them). Adding to the nature of the game, players tend to adorn metallic studded boots. Attempting to tackle a player from behind while chasing often tends to put one at risk of tooth-to-metal impact.
The game is about possession and territory. The ball is never to be lost to the opposing team and you work hard to gain territory as you advance. The strategies used are very similar to combat movements. Advancements are physical and brutal. They involve using brute force to break through the opposing team’s defenses without being grounded. ‘Grounded’ is being tackled and often involves being thrown to the floor. It stands to no surprise that most levels of Rugby require the presence of paramedics.
The physical war like nature of the game has meant that players must prepare themselves for combat and become warriors. This is part and parcel of what made Jonah Lomu and David Campese such try-making machines in the past. England players vividly remember the time Jonah broke through waves of defense before scoring five tries against them in the 1995 world cup. Whilst Campo (David Campese) is likely to spend most of his time in his rugby shop at the Rocks in Sydney dreaming of the days he pummeled through the All Black defenses.
As strength training was critical to Gladiators in the days of ancient Rome, so is strength training critical in this full-contact physical sport. A look at the South African team in the Tri Nations 2009 reveals how a strong team is able to pummel its way to victory. The Springbok forwards were unstoppable. There defenses impenetrable. There attacks - in waves of tsunami.
Traditional Rugby Strength training has revolved around keeping players’ legs strong and thick. This meant hours of training on squatting and hack squat machines. The aim of this was to build up leg strength for the players as this would be pivotal in ploughing forward on the field; particularly in the scrum and mauls. However, the world of strength training itself has changed dramatically and functional strength training is now critical to dominate the game. A look at Jerry Collins’ arms reveals very clearly that he doesn’t necessarily only squat at the gym!
Functional strength training is what differentiates a mediocre rugby player from a warrior.
Functional strength training addresses every single movement used in the game of rugby and strength training for it. For example players need to build there strength to address the scrum (varying positions), mauls, charging, tackling, handing off, the line out and explosive bursts of energy. Functional strength training involves taking every aspect of the game and breaking it down into manageable units; e.g. the line out - Players need to build strong shoulders / deltoid muscles as well as strong quads and hams to address this movement. This movement could be strengthened using exercises such as Barbell Thrusters. Handing off opponents involves the use of triceps, shoulders, the chest and back muscles. These individual muscle groups need to be strengthened.
Traditional workout routines for rugby involved focusing on the legs only and other non-targeted routines which seriously short changed players who are in essence going out to war. Military personnel are beginning to realize these changes and are training there soldiers in preparation for varying combat situations e.g. strength training for urban combat is different to jungle combat. You cannot be just physically fit any longer but one needs to be functionally strong and fit. For example urban combat requires soldiers to be able to lift rubble and pieces of concrete, climb up stairs with heavy gear on their backs, pull themselves up walls, etc.
Functional strength training for Rugby involves targeted strategic attacks on muscle groups and provides a decisive action plan to strengthen functional elements of the game.
The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior.
http://www.strengthtrainingchronicles.com/2009/08/rugby-blitz-free-ebook.html
By Johann Tambayah
www.StrengthTrainingChronicles.com
It is almost the end of the annual Tri Nations series and the Springboks (South Africa) are on route to win the series. The Tri Nations sees the world’s heavy weights in rugby union take each other on in a series of Test matches. The past decade has seen Rugby Union being dominated by the three Southern Hemisphere heavy weights – Australia (the Wallabies), South Africa (the Springboks) and New Zealand (the All Blacks) up until England’s world cup victory in 2003 with all credit given to Jonny Wilkinson. This year’s Tri Nations has seen New Zealand retain the Bledisloe cup (the coveted cup between Australia and New Zealand) however the series win itself is possibly going to be in the hands of the Springboks.
Rugby Union is a full-contact physical game. In most cases there is no use of padding whatsoever and it’s only in the recent years that we have seen mouth guards being used. Head padding is becoming more popular given the notorious reputation Rugby players have of owning a pair of ‘cauliflower ears’ (The term use to describe repaired ears after the surgeons have done some work on them). Adding to the nature of the game, players tend to adorn metallic studded boots. Attempting to tackle a player from behind while chasing often tends to put one at risk of tooth-to-metal impact.
The game is about possession and territory. The ball is never to be lost to the opposing team and you work hard to gain territory as you advance. The strategies used are very similar to combat movements. Advancements are physical and brutal. They involve using brute force to break through the opposing team’s defenses without being grounded. ‘Grounded’ is being tackled and often involves being thrown to the floor. It stands to no surprise that most levels of Rugby require the presence of paramedics.
The physical war like nature of the game has meant that players must prepare themselves for combat and become warriors. This is part and parcel of what made Jonah Lomu and David Campese such try-making machines in the past. England players vividly remember the time Jonah broke through waves of defense before scoring five tries against them in the 1995 world cup. Whilst Campo (David Campese) is likely to spend most of his time in his rugby shop at the Rocks in Sydney dreaming of the days he pummeled through the All Black defenses.
As strength training was critical to Gladiators in the days of ancient Rome, so is strength training critical in this full-contact physical sport. A look at the South African team in the Tri Nations 2009 reveals how a strong team is able to pummel its way to victory. The Springbok forwards were unstoppable. There defenses impenetrable. There attacks - in waves of tsunami.
Traditional Rugby Strength training has revolved around keeping players’ legs strong and thick. This meant hours of training on squatting and hack squat machines. The aim of this was to build up leg strength for the players as this would be pivotal in ploughing forward on the field; particularly in the scrum and mauls. However, the world of strength training itself has changed dramatically and functional strength training is now critical to dominate the game. A look at Jerry Collins’ arms reveals very clearly that he doesn’t necessarily only squat at the gym!
Functional strength training is what differentiates a mediocre rugby player from a warrior.
Functional strength training addresses every single movement used in the game of rugby and strength training for it. For example players need to build there strength to address the scrum (varying positions), mauls, charging, tackling, handing off, the line out and explosive bursts of energy. Functional strength training involves taking every aspect of the game and breaking it down into manageable units; e.g. the line out - Players need to build strong shoulders / deltoid muscles as well as strong quads and hams to address this movement. This movement could be strengthened using exercises such as Barbell Thrusters. Handing off opponents involves the use of triceps, shoulders, the chest and back muscles. These individual muscle groups need to be strengthened.
Traditional workout routines for rugby involved focusing on the legs only and other non-targeted routines which seriously short changed players who are in essence going out to war. Military personnel are beginning to realize these changes and are training there soldiers in preparation for varying combat situations e.g. strength training for urban combat is different to jungle combat. You cannot be just physically fit any longer but one needs to be functionally strong and fit. For example urban combat requires soldiers to be able to lift rubble and pieces of concrete, climb up stairs with heavy gear on their backs, pull themselves up walls, etc.
Functional strength training for Rugby involves targeted strategic attacks on muscle groups and provides a decisive action plan to strengthen functional elements of the game.
The Free eBook Rugby Blitz found at the link below directly addresses Functional Strength Training for the Sport of Rugby Union / League. It describes 10 rules to take Rugby players from Rugby Mediocrity to being a Rugby Warrior.
http://www.strengthtrainingchronicles.com/2009/08/rugby-blitz-free-ebook.html
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