Car Pushing for Super Strength and Cardio

Recently been experimenting with pushing cars for strength and endurance. This should help your get started: 

My girlfriend started pushing my car after she saw how much bigger and stronger my legs got from pushing trucks. After a few workouts she was hooked. Nothing has ever worked better for reducing body fat in her legs and hips. These are troublesome areas for women. I do not think that it is site specific fat reduction. I think it is a combination of overall reduction in body fatness with a slight increase in lean mass in the legs, thus creating the illusion of localized fat loss.

I would start with a small car with a gross vehicle weight (GVR) of under 3000 pounds. You can find this right on the inside of the driver's door. As you open it up look on the frame and you should see a sticker with the GVR. Mark off about 70-100 feet and just push the car that distance.

Do not push for speed, at first you want to work on body positioning. Ideally you would form a 45 degree angle between your feet and hands. Since this varies due to a variety of factors, suffice it to say that you want to push with arms straight on the bumper or trunk, head up.

Start by pushing off of both legs, then move one leg on front of the other. You will need someone to steer the car. Just keep the car moving by walking forward until you cover the target distance. Then, walk to the front of the car and lean against it, pushing the car the same distance backwards.

Your partner is allowed to scream motivational words to you.

Rest 2-3 minutes and repeat 2-3 more times. You will want to keep track of your time for the distance. You increase your training by trying to move the car faster. Each time your goal will be to beat your previous best performance.

Do not do cardio or other sprint work on this day. Do this twice per week and weight train, nothing else. After a few weeks you can work up to 3 times per week, but I have found that 2 times is usually enough. You will be amazed at how much leaner you get with much less time spent on exercise. You can work up to heavier vehicles. I pushed a 10 ton truck 70 feet in about 17 seconds. When I started I was only able to push a 1.5 ton car the same distance in about 20 seconds. Tom

Also :

If you really want a great workout from pushing cars, try doing this: You don't need a steering partner, only yourself. Roll the driver's side window down, unlock the steering wheel (don't have the ignition in run position though), close the door and start pushing the car where the windshield post and front of the side window meet together. Steer the car with your right hand (left if you drive on the opposite side of the road from America). This gives an awesome workout to you.

How do I know? I'm a retired auto mechanic who's had to push many a cars in this fashion for years. Everything from little Geo Metros to big as a battleship '74 Cadillacs. My longest push was with a mid-sized car for 1/2 mile on flat ground (took car out for test drive, and it stalled) this way. Would be more impressive if it matched Henrick's truck pull... Good luck, have fun and be careful! Shawn

Magic of Weightless Squats

A great article on the Magic of Freehand Knee Bends.  I'll follow up with more posts expanding on this:

Give Weightless Squats a Chance
by Paul Niemi

One of the oldest and least used exercises nowadays is the weightless deep knee bend. Yet, conscientious and regular use of this exercise can bring excellent results. There are several examples of famous athletes who have used this exercise almost exclusively for their fine leg development. The great Indian wrestler, Gama, “The toughest man in the ring,” would do up to 4,000 baithak or free hand squats a day. And he had 30 inch thighs to prove they worked for him. Dr. Frederick Tilney, former associate and business partner of Charles Atlas, wrote to me saying how Atlas would sometimes do 600 squats a day. Sailor Art Thomas, the wrestler, does 300 free hand squats a day in sets of 50 to keep his legs in shape. Another wrestler and lifter who used weightless squats was Henry Lenz, winner of the Mr. Texas title in 1950 and the Mr. Muscle Beach award in 1952. Lenz never regularly did squats with weights but would do 500 to 1,000 free hand squats a day in sets of 50. George Jowett, former weightlifting, gymnastic, and wrestling champion, never advocated heavy squats but recommended the free hand variety. The free hand squat was also a part of the famous Earle Liederman physical culture course.

In doing the free hand squat the chance of injuring yourself, which might exist if you are handling heavy weights on a regular basis, is almost nonexistent.

What are some of the other benefits of free hand squats?

First of all, to be effective you must do enough repetitions, and when you do this your heart and lungs receive a workout very similar to running. And you won’t have to run through your neighborhood in the rain to do these. After you’ve done several sets of 50, you will see how effective it is.

What kind of a schedule should you follow?

First of all, omit all thigh work from your workouts. Do the free hand squats 6 days a week. Start out slowly with about 30 reps. Even though you may now be using heavy weights in your squatting, the chances are great that your thighs do not have the endurance they need so it would be very foolish to go into this too fast. Try to add about 5 reps each day until you reach 50, then after a short rest try to do another set of about 30. Keep adding reps daily to the second set until you reach 50. Then add a third set and keep with this procedure until you’re doing 4, 5, or even 6 sets of 50 reps.

By clasping your hands behind the neck with elbows out to the side, and breathing in deeply as you squat down, you’ll build size in your rib box. Keep the feet a comfortable distance apart. They can be done flat-footed, if you prefer, or you can rise on your toes for some of the squats.

When you tire of these two there are several variations you can use. One is to keep the feet closer together in a narrow stance as you squat. Another is the wide stance squat. A slightly different variation is to place one foot about 1½ feet in front of the other. Squat down until the knee of the foot in back almost touches the ground. Make sure that you do an equal number of sets with the feet reversed.

When you are not satisfied with any of these, try the one-legged squat. Hold the free leg out in front and hold onto something for balance. Later as your balance improves you can hold the arms out to the side or folded in front. Expect to put in some effort reaching your first 20 reps with these. Another variation is to place the non-lifting leg on a bench or chair behind you. Again, these will prove to be quite difficult at first, but once you get your sets and reps up to a higher level you’ll have gained new strength and muscle as a reward.

Super Vision Training with Superman

Muscle Training for Super Grip - Superman's Method

Superman's Super Strength Method

This tried an true strength building method was used effectively by none other than the legendary MIKE DAYTON- Mr. America , master of feats of strength, Kung Fu and Chi master, etc.

He confided in an interview that one of his secrets for his amazing strength was his summer job in college of a heavy furniture mover in San Francisco.

All the lifting and moving of odd objects up hills and stairs, around corners , etc build amazing body power - esp for odd angles.

So keep a lookout for friends needing help moving and super hero strength could soon be yours!

JacSaVage

A POWER MUSCLED Body in Just a Few Min a Day with CHI METRICS

 www.hikuta.net/classical-conditioning/ChiFitness.cfm

Acquiring Super Strength by Superman ( aka Clark Kent )

WHO better to learn how to build SUPER STRENGTH than the MAN OF STEEL himself!

A gem from the silver age of comics!

JacSaVage

A POWER MUSCLED Body in Just a Few Min a Day with CHI METRICS

 www.hikuta.net/classical-conditioning/ChiFitness.cfm

 

Developing the Worlds Strongest Hands- Mike Dayton

 Here is a geat article detailing Mike Dayton's  Hand , Forarm, Finger , and Grip Trianing.  This was published shortly after he SHOCKED the strength world by winning the gripping competition in the first Worlds Strongest Man contest - tho only weighing 190 as compared to his 300plus competitors!


 - Mike Dayton - His study of Chi has been gaining popularity, but he still remains best known for his extraordinary feats of strength. Mike's most fabulous feats involve the use of hand and arm strength, such as bending coins, breaking handcuffs, tearing tennis balls and smashing baseball bats. He is currently on the refuse-entry list in over 100 sporting goods stores throughout the Midwest. 

One of the most important, and certainly the most used parts of the body are the hands. Although there are no trophies for good hand development, hand strength is a necessity for performing the lifts which will give the rest of your body that outstanding physique.

By working your hands you will also develop your wrists and forearms. You will notice an increase in your lifts from using a regular hand routine. Chins will also become easier. Having a good hand routine also helps when the wife asks you to open a mayonnaise jar, and in numerous tasks around the house. Anyone interested in performing feats of strength realizes the importance of having strong hands. Hand routines also help increase dexterity and coordination in the fingers. Another good side effect is a well developed and cut up forearm.

In other articles I have explained the mental application of Chi which I use in performing my feats of strength.

"A Complete Guide to Learning and Understanding Chi Mind Control"
http://goo.gl/TA3BvM

But just as the body could not function without the mind to direct it, so the mind requires a body in good tone and shape to direct.

Since so many of my feats of strength require use of hand strength, I have developed as extensive training routine. You will probably not use all of the exercises I do. You must look at your own needs and decide how you want to develop your hands.

My hand routine is divided into three sections. The first is weight training for the hands. Weights develop hand, wrist, and forearm strength.

The second area is Chi training. These exercises work not only the muscles, but also the tendons to achieve additional strength and endurance. The Chi exercises help in developing coordination and quick reflexes.

The third area is Kung Fu hand training. This area works primarily on toughening the skin of the hands in order to withstand hard blows or extreme pressure.

Weight Training 

Wrist Curl

Sit on a bench with your feet resting flat on the floor. Hold a barbell in your hands, with your forearms resting on your thighs. Your hands should hang out over your knees, with the backs of your hands facing the floor. Lift the barbell as high as possible without moving your forearms from your thighs.

Perform 3 sets of 20 to 25 repetitions every other day.

Reverse Wrist Curl

This is performed in the same position as the Wrist Curl, except that the backs of your hands should be facing the ceiling.

Perform 3 sets of 20 to 25 repetitions every other day.

Hand Squeeze

In the gym I often use the handles of dumbbells for this exercise, however, anything which you  can form a fist around will work. If you use dumbbells leave them in the rack and squeeze the handles as hard as you possibly can, for about seven seconds. If you choose to use this exercise I suggest you read the Chi Training section for instruction on achieving maximum exertion.

The Chi Towel Squeeze exercise is the same as this one. This exercise should be performed once a day, every day. 

The Grip

Stand in front of a power rack so that the barbell is about mid-thigh height. Lift the barbell off the rack and hold it until your hands give up and drop the barbell back down to the rack pins. You should use about 100 more pounds than you can deadlift.

This exercise should be performed once, every day.

Chi Training Exercises

To achieve maximum benefit from exercise you must learn to work your mind as well as your body. Always remember that your mind has ultimate control over strength. The Chi exercises are designed to increase the strength of your mind and your muscle.

These exercises don't just stretch the muscles, they push blood into the center fibers and also work the tendons. These exercises require concentration and imagination. No gym equipment can work a muscle the way your mind can, but you must use your mind to increase and benefit from the exercise.

In performing these exercises you must concentrate all your mental energy on the point you are working. You must forget that the rest of your body exists, and concentrate only on your hands. Before beginning the exercise relax your whole body. Let your arms, legs, back and neck go limp. Take inventory. Is everything relaxed? Your toes? Your jaw? Your eyebrows? Your forehead?

Once you have relaxed, begin to take in several deep breaths of air, just as if your were about to start a heavy set of presses or squats. Take one last breath of air and hold it.

Now focus all your energy, mental and physical, on your hands. Immediately tense your hands and exert as hard as you possibly can.

Do not gradually work your way up to an exertion.
IMMEDIATELY focus all your energy on your hands.
Do not give your mind the time to wander.
Do not breathe out.
Do not relax.
Tense as hard as you possibly can and then tense harder.
Use your imagination to make this simple movement seem monumental.

Watch your hands tense and harden as you do these. Think to yourself the count of seven seconds. Do not actually count to seven, just imagine seven seconds (or thereabouts) passing. After seven seconds, relax completely.

The Chi exercises can be done daily. Do them only once a day.


The Towel Squeeze
Follow the above guidelines, relax, breathe fully and hold the last breath. Holding a towel or other object which you can make a fist around, squeeze as hard as you possibly can.

Forearm Bend Back
Remember to relax, breathe fully and hold your last breath. Bend your hand back at the wrist, trying to touch your knuckles to your forearm. Your fingers can be in any position you want. Pull back as hard as possible. Perform for each hand separately. After seven seconds relax.

Fist Pull
Again, relax, breathe fully and hold your last breath. Form a fist with your hand, then, bending your wrist, attempt to touch your fingers to your forearm. Pull as hard as possible. Perform for each hand separately. After seven seconds relax.\

The Spider Web
Again, relax and breathe fully, holding your last breath. Spread your fingers and thumb as far apart from each other as possible. You may hold your hands in any position you desire. This exercise may be performed with both hands at once. These exercises come directly from my book "Chi Mind Control".

Kung-Fu Hand Training

These exercises toughen and strengthen the outside skin of the hand. Calluses are developed only over a period of time. Be sure to build your calluses slowly. If you break the skin open you will only delay building the callus until after the injury has healed. 

Depending on your needs, you may want calluses only on your knuckles, the sides of your hands  or your finger tips. The only way to form calluses is by repeated pounding.

To start, I suggest pounding into a rug or other slightly cushioned object. Punching bags are ideal for callus building. You should pound hard enough to make your hand numb and as your calluses form you can increase your pounding.

You should pound an object about 500 times every day. It is important to work on developing calluses every day for success. 

For strength and calluses in the fingertips try doing pushups using only the tips of your fingers and thumb. Your fingernails must be cropped very close for this one. You may find that you have to work your hands for a while before you can do it, but as you improve you will find that you can not only do pushups on your fingertips, but on only your index fingertips!

You should do one set of all you can do, every day.

Another good callus builder for fingertips and knuckles is to pound your hand into a bucket of sand. This is good for fingertip calluses because the sand provides a brace to keep your fingers from bending backwards when you push into it.

You should do this about 30 times per hand, every day.

For finger strength, a good exercise is to squeeze a tennis ball, using your fingers only. You should perform this one hand at a time, and can do it every day.

I use all of these exercises for my hands, and as I said earlier, hand strength is invaluable, in lifting and in everyday life. Take advantage of simple exercises. Very often they do the most for your general health and abilities.

Simple Tips to Cut Weight

A few helpful tips-
Set a goal for an event several months in advance;  examples being trip to beach or perhaps a fun run, mud run Etc.

Eat a handful of nuts 20 min before each meal to help curb appetite.

Drink large glass of water anytime during the day you start to feel hungry.

Start an exercise program , even a few min a day will do. Gradually add to it over time - looking for a peak. My CHI METRICS Couse would do well.

A Frank Roudolph Young ( ie Mike Marvel ) trick- flex your hands into fists tightly as well as your calves a few times as you visualize your stomach shrinking and not being very hungry before each meal to curb appetite.

Eat 6 whole fresh raw fruits or vegtibles each day.

GOOD LUCK

Jac SaVage

CHI FITNESS- Massive Strength and Fitness Gains in less than 1 Min a Day!
http://www.hikuta.net/classical-conditioning/ChiFitness.cfm

Peary Rader 10 MIn to Total Fitness Barbell Solution- OLD SCHOOL TRAINING

Fast Recap of the Rader Quick Barbell Solution:You do just ONE set of squats and ONE set of clean and presses. You do 10 reps with 3 deep breaths between each rep.

Use a light weight, do 2-3 time per week on non consecutive days.


Savage Twists: One big problem with this program is the Squat exercise : in order to do this safely you must have special equipment available- a squat rack and power cage. And DON'T forget to draft some hefty spotters in case you have problems!
Lets look at several "work arounds" we can do for these important issues while still maintaining the integrity - and the many benefits- this program has to offer.


Solution One: Just don't do the squat exercise at all- concentrate all your efforts on the pull and press. With this solution you do as many reps as you can in 10 min, taking breaks as needed and several deep breathes between reps.
Savage winning strategy: start with a light weight and do 10 reps in 10 min. Every workout add several reps till you are able to do 30 in 10 min.

Once you reach that goal, on your next workout add 5-10 lbs to the bar and do about 15 reps. Adding several reps to the bar each workout session you will eventually work your way back up to 30.
At 30 reps you will on the next workout once again add weight and drop the
reps.

Repeat this procedure for many weeks and months for dramatic gains in both strength, power and endurance!
Tho the Power Clean and Press activates almost every muscle in the body, you may want to do some specific work for areas that may lag behind.


in addition, include some exercises that flex and stretch your muscles in order to not get too tight and to make your muscle gains truly functional for life and athletics. Some great programs for this would be my DynaFLex , Dyna Self Resistance, and Dyna Calisthenic Courses. Next time we will look at yet ANOTHER Savage Twist to the Rader Quick Barbell Solution!
Your Friend and Trainer,

Jack Savage
www.hikuta.net

CHI FITNESS- Massive Strength and Fitness Gains in less than 1 Min a Day!
http://www.hikuta.net/classical-conditioning/ChiFitness.cfm

Hand Grip Force Dynamometer on eBay-CHEAP

Hand Grip Force Dynamometer

Found a vendor on eBay selling these for a measly 4.95 with no s/ h charges! 

These are often used in scientific testing and can be a useful tool to keep track of grip, hand , and finger strength accurately!

I ordered mine- hope the quality is good! 

Hand Grip Force Measurement Power Strength Meter Scale Gr...(190893823686) 

yallstore | 1162193 | 98.8%

Item Description-

Introductions:
A healthy body is very important to us. It allows you to do all of the things that you want to do. This is a Fitness Equipment Device Grip Strength Tester. It can be used to measure the maximum isometric strength of the hand and forearm muscles. This grip strength tester is necessary for any sport in which the hands are used for catching, throwing or lifting. This fitness equipment device is lightweight, convenient to carry, and made of high quality and durable material. It is an effective way to build your hand strength and is also an ideal gift choice for your friends.

Features:
1. It is lightweight, and the ergonomic design is easy to hold 
2. It is made of high quality and durable material
3. It is used to build hand and forearm strength for added performance in any sport anytime, anywhere
4. With it, you can know how much increase in grip strength
5. It is ideal for physical exam in school
6. It is also an ideal gift for your friends
7. It is a necessary small fitness equipment for you

Specifications:
1. Material: ABS, PC, Metal
2. Tester Range: 0-130 Kg
3. Color: Gray
4. Weight: 4.94 oz / 140 g
5. Dimensions: 5.51 x 4.13 x 0.79" / 14 x 10.5 x 2 cm (L x W x H)

Package Includes:
1 x Grip Strength Tester Fitness Equipment Device 

Russian Peaking Plan - Results!

Results from a personalized version of  the Soviet Peaking Cycle - aka Russian Peaking Plan:

Today was week 6, heavy day [record day for my Klokov press cycle.] My current 1 RM was 110 and following your program you set up for me my projected new 1 RM was 115 or better.Here is how it went, as per your suggested week 6 heavy/record day outlined program::

    Klokov press:   50 X 8;

    Klokove press: 70 X 5;

    Barbell OHP    120 X 3;

    Klokov press:   95 X 1;

    Klokov press    115 X 1;

    Klokov press:   120 X 1;

    Klokov press:    125 X 1

Upped my 1 RM by 15 pounds. The 125 was a grind but I got it. Could have gotten a couple of more reps on the 115 and at least 1 more on the 120

The crucial test for the program, at least for me, is its success on the standing barbell overhead press. Can't wait to get on that program.

M

If you are unfamiliar with this program is goes like this:

 Russian Peaking Plan

One of the best- if not THE best- program I followed during my powerlifting/strongman competition davs had to be the Russian Peaking Plan. Developed in the Evil Empire by elite sports scientists, it didn't leak out until towards the end of the Soviet era. It would get incredible results where other plans would fail. Here is the nuts and bolts of this amazing program:

NOTE : You MUST have a strenght/fitness base before attempting this program. Kettlebells would be an excellent choice.

week 1 Work out 1 %45 X 8-10 reps %55 X 6-8 %65 X 6 %65 X 6 %70 X 6 %70 X 6

Wk 1 WO 2 %45 X 8-10 % 55 X 6-8 %65 X 5 %75 X 5 %80 X 5 %80 X 5 %80 X 5 %75 X 5 %65 X 6-8 %50 -%55 X burn out


Wk 2 WO 1 %45 X 8-10 %55 X 6-8 %65 X 6 %70 X 5 %75 X 5 %70 X 5

Wk 2 WO 2 %55 X 8-10 %55 X 6-8 %65 X 5 %75 X 4 %80 X 4 %85 X 4 %85 X 4 %85 X 4 %80 X 5 %70 X 6-8

Wk 3 WO 1 %45 X 8-10 %55 X 6-8 %65 X 5 %70 X 4 %75 X 3 %80 X 3 %75 X 3

WK 3 WO 2 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 4 %85 X 3 %90 X 3 %90 X 3 %80 X 5 %55 X burn out

Wk 4 WO 1 %45 X 8- 10 %55 X 6-8 %65 X 5 %75 X 4 %80 X 3 %85 X 3

Wk 4 Wo 2 %45 X 8- 10 %55 X 6-8 %65 X 5 %75 X 4 %85 X 2 % 90 X 2 %95 X 2 %75 X burn out

WK 5 WO 1 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 5 %75 X 5

Wk 5 WO 2 %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 3 %80 X 3 %85 X 2

Wk 6 WO 1 %45X 8-10 %55 X 6-8 %65 X 5 %75 X 3 % 80 X 2 % 80 X 2

MAX out or Competition : %45 X 8-10 %55 X 6-8 %65 X 5 %75 X 3 %85 X 2 %90 X 1 % 95 X 1 %102- %110 X 1 ( Personal best) %102-%110X 1 ( Personal best)

Note: Pick 1 to several PRIME MOVER movements to do this with.

Have a good strenght/fitness base BEFORE attempting this plan.

Cut back on assistance work while following this plan.

Take a break after the max out day then go back to base training for a while.

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Instant Endurance with BEETs - UNBELIEVABLE

Doing a bit of googling on natural foods to improve cardio endurance stumbled upon the amazing power of BEET juice.

Seems there have been scientific studies as well as well as as well as athletes trying out there own private studies showing almost INSTANT cardio improvement by adding BEETS to their diet.

I'm talking easily measurable differences, such as the following showing a whopping SIXTEEN percent improvement:


Beet juice and nitrates have been gaining more and more attention for their ability to improve athletic performance and reduce blood pressure. It's been well documented for some time now that a diet rich in vegetables can improve cardiovascular health, due to high nitrate content. While all vegetables contain some nitrates, they are more abundant in beets, leafy greens, spinach, celery, endives, fennel, arugula (rocket or rucola), leeks and parsley.

Several studies have now confirmed the effects of nitrates on athletic performance including a study done at the University of Exerter's School of Sport and Health Sciences, using beet juice. The study looked at eight male cyclists consuming half a liter (500ml) of beet juice (approx. 2 cups), containing nearly 700 mg of naturally occurring nitrate, for six days. The control group with the placebo drank 500 ml of black currant cordial containing very minimal nitrates for the same amount of time.

The beet juice group was able to cycle an average of 16 percent longer. The men also had lower resting blood pressure after consuming the beet juice compared to the currant juice. The author, Professor Andy Jones, noted: "Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effect of beet juice on oxygen uptake because these effects cannot be achieved by any other known means, including training."

The results from the study are as follows;

As the exercise intensity increased, the extra oxygen demand to provide this increased power output rose more slowly in those taking beetroot juice (the beetroot condition required an extra 8.6 mL of oxygen per minute per additional watt of power output whereas the placebo required an extra 10.8mL per minute per additional watt).

 The time-to-exhaustion in the 'severe test' was significantly extended when beetroot juice was taken compared to placebo (675 seconds vs. 583 seconds, an increase of 16 percent!).

The "slow component" of oxygen uptake (you can think of this as the "lag" in the aerobic system while oxygen supply catches up with demand) was reduced by about 0.2 L per minute in the severe test when beetroot juice was taken, indicating that the aerobic system was more efficient at getting up to speed during intense exercise.

Whether you are a professional athlete or a fitness enthusiast, these significant findings are great news! Who doesn't want to naturally boost their performance? The performance boost, researchers say, is due to the high levels of nitrates in beetroot juice.

Tour De France competitors have been drinking beet juice for a few years now. When we are talking about professional and amateur athletes, any legal edge they can get can make the difference between first and second place. And as we know races like the TDF can be won by mere seconds.

I tried my own very unscientific test : during an evening finding a leftover can of beets stashed away for Y2K disaster I ate half then, the other half about 2-3 hours before an aerobic session.

Web research showed just one dose not as effective as multiple over time.

My aerobic session was FAR easier than I expected !

Is it all in my mind via placebo effect? Or are BEETS magic?

I'll do more testing and post.

Try your own tests and POST!

Jack Savage
Www.hikuta.net

Perry Rader 10 MIn to TOTAL FITNESS with a BARBELL

Greetings All!

Years ago the original editor of Ironman magazine (Perry Rader, a rabid weight lifting enthusiast )noticed that is was difficult- if not just down right IMPOSSIBLE -to get the average guy on a weight lifting program.

What seemed to be happening was that unless someone was interested in developing a Mr. America body they tended to not lift weights, or worst yet not work out at all.


In Rader's mind ( note : Jack Savage definitely disagrees with this ) barbell and weight training is the ultimate exercise. Tho there are many applications to barbell training that even "trainers" miss, in Rader's later years even he "saw the light " to a degree and often recommended other types of training other than weight lifting.
Due to the fact that even many SAVAGE Students have been influenced into thinking that they absolutely MUST include weights in their fitness program I will resurrect one of Raders' more innovative barbell systems - as well as make some SAVAGE improvements as well.


In order to attract the average joe to physical training and weight training, Rader devised a program that would take only 10 min 2- 3 times a week on non-consecutive days.
This program consists of just 2 exercises and works most fitness components all together- esp strength and even cardio.

Here it is:
You do just ONE set of squats and ONE set of clean and presses. You do 10 reps with 3 deep breaths between each rep.


These two exercises work just about every muscle in the body for strength- to one extent or another- as well as gets you breathing heavy for endurance and cardio benefits.
Next time I will give you SAVAGE TWISTS to make the RADER QUICK BARBELL SOLUTION even better!




Your Friend and Trainer,
Jack Savage