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
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