Wednesday, July 30, 2014

Alex's Weight Training Progress



Song:  Sacrifice

Group:  Creed


Alex has been making great progress in his weight training program.

Although Alex normally does just the Farmer's Walk on this night...
just prior to his doing it...
I had him demonstrate his progress on all of his lifts.

I had recently tested Alex for his comfortable maximum on each of his lifts
so we could get the new 80% training weight
(I have a complete description of his weight training routine in earlier articles).



His first demonstrated lift is the Trap Bar Deadlift.

We started out with his Farmer's Walk weight...
put in a cinder block to make the lift more full range...
then I had him load up the bar to his new maximum for this lift
(230 lbs / 104.326 Kilos).


This is his starting position.
Notice how low he goes in the lift.
It is rock bottom.


He simply stands to a full upright position with the weight.

When he can do 25 singles for the lift...
we retest his maximum...
and add the new 80% for his new training weight
(the same for all of his lifts...except the Squat).


With his squats...
his repetition and set routine is different.

He does one set of 20 consecutive repetitions...
all without putting down the weight.

Once he completes this with ease...
we add 2 lbs to the bar.

I had started him out with just a bare bar (45 lbs)...
and we have increased the bar weight to his new training weight of 87 lbs
(remember, this is for 20 consecutive repetitions without rest.
He is able to lift far more for a one repetition max)


Each repetition is full range with a 2 second or so pause at the bottom.

Before each downward motion...
he takes a breath...
exhales on the way down...
pauses and takes another breath...
then exhales on the way up
(the same for all of his lifts).


I am advancing Alex cautiously with his bench press.
His very comfortable max is 100 lbs.

I must ensure he does not strain any muscles, ligaments, or tendons...
especially in his shoulder girdle.




Alex easily lifts this amount of weight.


Ales uses the same weight for two other lifts...
the one shown here (100 lbs)...
the One Hand Deadlift
(which is very difficult to do since the bar attempts to roll out of the grasp)...



and the bent over rows (100 lbs).




Alex also does weighted incline sit-ups.

He uses a 10 lb plate on his chest as he does cross over sit ups.

The rest of his exercises are body weight exercises.


He does Hyper Extensions for 3 sets of an increasing number of repetitions
(we add 2 repetitions to each set...each week).




As Alex is not ready for a full standard Pull Up...
I am having him do incline pull ups...
and to supplement his abdominal training...
he does full range incline leg lifts
(we add 2 repetitions to each set...each week).






I also have him do dips
(for this he does up to 25 sets of 3 repetitions...
then I will increase his range of motion).

Alex then did his scheduled Farmer's Walk
(remember...the other exercises are done on separate days.
He did these tonight to demonstrate).

Alex's new training weight for his 1/4 mile Farmer's Walk
is 120 lbs. / 54.43 Kilos.


This is his Trap Bar.

He merely steps inside...
lifts it up...
and starts walking with the weight (120 lbs.)
(when he can complete the 1/4 mile walk with only 3 rest stops...
we add 5 lbs to the bar).



Alex starting out.



Alex's second rest stop.


Alex starting out again.



Alex at just beyond the halfway point.


Alex taking his final rest stop.

The hands are the first to give out.

As he increases the carried weight for the 1/4 mile walk...
his grip will get stronger and more enduring
(the One Hand Deadlift and the Farmer's Walk are two of the 
best exercises for grip strength and intense grip endurance).


I have already ordered two Army rucksacks...
just for Alex and I to use during our nightly walks
(with metal frames).

We are going to cap the length of the walk to 2 miles...
and every night...
we will add one handful of sand to the rucksack
(the rucksacks can easily hold 150 lbs. of sand).

I didn't want to use our hiking rucksacks for this as 
the rucksacks will be put through considerable wear.


Our walk partially consists of walking up a rather sizable hill
(at the turn around point)...
and once we have added enough sand...
we will really be huffing and puffing.

By adding just a handful of sand at a time...
our bodies should be able to adapt without any problems.


This was just Alex's weight training routine.

I hope to put together a video of Alex's...
parrying...bobbing and weaving...
and striking workouts.

We have not put too much emphasis on this portion lately.

We are going to ramp up his training in this area also.


For a more in depth explanation on each exercise...
the repetition and set progression...
on the concept of supercompensation...
the difference between static and dynamic loads
(and so, the reason weight training is one of the safest and most effective
means of strengthening bones, ligaments, tendons, and muscles)...
and the importance of skeletal, ligamental, and tendonal strength...
along with musculature growth
 (strength, power, stamina, strength stamina and endurance...etc.)...
see some of my earlier articles.


As Alex is still only 13 years old...
his Testosterone levels are just now starting to greatly increase.

As he gets older...
his strength training will really start to take hold.

Through his training...
he will develop great respect for his body...
and he will develop a lifetime of healthful habits.

Through the gradually increasing amounts of stress...
his body will adapt through supercompensation.

Through this supercompensatory process...
he will be able to tolerate greater amounts and levels of stress.

Through the gentle pain of training...
naturally occuring endorphins and opioids are released.
These greatly decrease the amount of felt pains and negative thoughts...
and greatly increase felt pleasure and positive thoughts.

With intense and long enough training...
the mind and body gain clarity and a sense of calm...
while everyday pleasures increase in intensity.

This will teach Alex how to operate on a higher level...
how to live a long healthy life...
and how to fully enjoy everything in life.

Remember...
it is always about the quantity of quality.

This is especially true in life.






2 comments:

  1. Alex is already very strong for his age and I can see that he is on the path to become a very strong, fit man.

    ReplyDelete
  2. Alex's intial weak point was his grip. It is now very strong. I am building him slowly upwards...from the ground up. The more he can lift in the Squat and the Deadlift...the stronger his whole body will become.

    ReplyDelete

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