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