Thursday, October 16, 2014

Alex's Advanced Weight Training And Conditioning II



Song:  O Fortuna

Artists:  The Piano Guys



Alex and I are officially on our second 50 lb bag of sand for our nightly walks
(the 30 stands for the number grit it is...how fine the sand is. It is 50 lbs. a bag)

We had decided to add sand ahead of schedule as our conditioning rate exceeded 
the rate of the weight gain in sand we have been adding to our rucksacks...
and we were getting home in less than half an hour.

Again...this is extremely important...endurance conditioning must be at least
30 minutes to 60 minutes of training at the point just this side of nausea to coax 
the body into the adaptation mode without becoming too burdensome 
physically or psychologically.  If one feels nausea...the intensity is too high.
It then becomes a simple matter of decreasing the rate until the nausea disappears...
and you will then automatically be in the zone for maximum conditioning.
This method is self adaptive to the person and his, then, present conditioning level.
When a person feels no nausea...he needs to add resistance or intensity
until the point of nausea...then back off until the nausea disappears
(this usually happens within seconds).

We simply weren't feeling adequately stressed on our nightly walks...
especially when we walk up the hill to the halfway point.

We now have 25 lbs of sand in each of our rucksacks.

We just came back from our walk and fininshed our showers.

NOW I feel good.

On this night I felt it going up the hill.
Our normal 30 minute walk turned into a 35 minute walk.
This means the sudden 5 lbs of added weight was enough 
to slow us down on the way up the hill 
(the route on the all up portion of the hill lasts about half a mile).

As we add more and more weight to the rucksacks...
our nightly walks will take longer and longer to complete.

When it approaches one hour to complete...
we will temporarily halt the addition of sand 
until we can complete the walk easily in under an hour.

(Remember...you must increase either the intensity, or the rate...
in order to achieve the desired training effect in endurance conditioning
as one progressively adapts to the training.
As we wish to keep the training in the 30 to 60 minute range
to keep the correct ratio of intensity to rate for our purposes...
this is how we will keep in our desired range.
I figure this will occur at about the 80 - 100 lb. per rucksack point).

We will keep adding sand to our rucksacks at our normal rate 
of 1/4 pound a night from now on...
unless we start to arrive too early again...
at which point we will add another 5 lbs. of extra sand again.  

We just had to skip ahead last night to get enough resistance...
to get any training effect.  To have increased our rate of travel would have
put us in under 30 minutes (not long enough).  Besides...the challenge to carry 
continually heavier and heavier amounts of sand as we walk ...
especially on the uphill portion of our walk...
is the challenge we look forward to.

This weighted walk will really work on Alex's overall conditioning...
especially when we get the poundage up to 100+ pounds
 for our 2 mile semi nightly walk
(we omit the walk on Alex's two heavy weight training days...
and later, when Alex builds his Farmer's Walk training weight 
to really appreciable amounts...we will omit that night also.
When our poundage carried reaches the 80 - 100 lb. range...
we will probably need the 3 days a week rest anyway.
By then, a Mon / Wed / Fri / Sat semi nightly walk 
will have an adequate training effect...
and the rest days will be needed to allow our feet to rest  :)  


For Strength Stamina...
Alex's Tuesday Farmer's Walk works that well.

Right now...
Alex carries a Trap Bar in his hands which, with the added plates...
weighs in at 130 lbs...and he walks with it for 1/4 of a mile.


(This is a picture of Alex a couple of months ago
 doing his Farmer's Walk with only 120 lbs. total bar weight.
He now does the same walk with 130 lbs.)

Right now he accomplishes the 1/4 mile walk with only 4 stops to rest.
Whenever he can make it with only 3 rest stops...we add another 5 lbs.


For Alex's pure strength training...
we have, once again...
made some modifications.

I have taken out some exercises...
and have moved some others around in order to 
accomodate the increased demands of lifting heavier weights.

As a general rule...
when lifting close to maximum weights for many sets...
do it only once a week or so for each - the upper body and the lower body...
and put all of the same body portion in one session.

Now, Alex will be lifting near max weights in the squat...
as the poundages of the nightly walks and of the Farmer's Walk will
give the increased hormonal effects that the 20 rep squat had done.

 Alex will now be Deadlifting near max singles for 10 sets...
then he will be doing rock bottom Squats with near max singles for 20 sets
during his Sunday Weight training 

(20 sets of Squats because it is the single most valuable lift.
As this lift exercises the largest muscles of the body...
 the heaviest weights lifted by man while using a full range of motion
can be achieved using this lift...
and so, it has the greatest overall body strengthening effect).

This one lift...
also teaches the body how to generate athletic power from the ground up...
like no other lift can.


In general...using singles training...(with 1-5 minute rests between sets)...
30 to 50 total sets for all combined training lifts used for the day... 
 greatly benefits the building of sustained strength.

*It is vital to monitor the person under training when undertaking this
type of training...unless he has had extensive experience using
high set near max weight singles training.
  It is simply too easy to over train the body otherwise.


On Tuesdays...
Alex does the Farmer's Walk
(Strength Stamina).

On Thursdays...
Alex does the Weighted Incline Sit Ups...
the Bench Press for near max singles for 10 sets...
the One Handed Deadlift (partial) for near max singles for 10 sets

(This exercise is for pure grip strength.
We will omit this exercise once he starts deadlifting over 300 lbs.
as he will be getting plenty of grip strength training from holding
 onto the Trap Bar with heavy poundages)...

then he will do presses for near max singles for 10 sets.
He will then do pull ups for singles for 20 sets.

Once again...
as you will notice...
for pure strength...
it is all lower body exercise once a week on Sundays...
and it is all upper body once a week on Thursdays.

This is used only when lifting near maximum weights for many sets...
because it wears down the body heavily...
and so, the body needs the extra rest in order to recover and grow stronger.

I have taken out all of the other exercises for now...
only until he fully adapts to the new routine.
I will add the other days of bag and focus mit training in another month or so.

To add too much stress all at once invites illness and stress injuries.


You must remember...
this advanced training with near max singles for many sets
had come only after I had built Alex to the point of toughened tendons...
as well as the rest of his body by using a much lower percentage weight scheme
for a period of time...then by using near max percentages for a lower set scheme.

Then, and only then, was he ready to lift near max for high set sessions.


Besides preparing the body...
the mind must be prepared.

A person must experience success on a steady basis...
otherwise, he will lose much of his enthusiasm.

For something so important as the overall health and fitness of a person...
he must not only love the effects...he must love the process...
if he is to make it a life long pursuit.

I never have to get Alex ready for any of his exercise sessions 
or for our semi nightly walks.

He gets me every night at the right time...
and he always comes fully prepared.

He is dressed and he has already completed his stretching routine before calling to me.

Afterwards...
Alex automatically stretches once again...
and he then showers...
all without complaint.

Alex is enthusiastic about his training...
and he always loves seeing his progress.


-------------------


For anyone wishing to train his young child...
skip all weight gyms...unless you are there.

Why?

That is where the anabolic steroid and growth hormone drug monkeys lurk
(it is not necessarily the gym itself...but certain clientele within, who lure the youth).

These substances are especially rampant in the 'Body Building' Gyms
(what an oxymoron! 
But coming from the morons who use them...
what would you expect  :)

They are also in many of the competitive Power Lifting and Olympic Lifting Gyms.

And yes...
anabolic steroid usage is rampant in competitive or professional 
Football, Wrestling...even Baseball and Tennis for crying out loud!  

They are even in many of the High School and College level sports teams
(males and females).


Of course...
many do not care about their future...
only about their then present appearance in front of their peers.

Many will willingly destroy their health (and morals)...
for their fifteen minutes of fame...
and most of them never even get that.

Most users of steroids are not even competitive...
other than in front of a mirror...
and in front of their peers.

They are the numerous minions of the 'Body Building' craze
perpetuated by the anabolic steriod and growth hormone monkeys for hire...
the ones who lead the youth into believing that it is a necessary sacrifice
in order to carry that phony smug smile...
and all the while falsely thinking that others see them as god like.

When people, with any powers of reasoning, see steriod monkeys...
they are seen as fools who are so ungodly and so unjustifiably self centered...
and so foolish as to think they fool others...
as they strut around so...
stupidly puffed up...
overly tanned...
and half dressed as they pay homage to the temple of the self...
and fully expect others to pay homage to them...
they don't even realize most people realize the false path they have taken.

They are seen as fools who traded their health
(their Heart / Liver / Kidneys / Pancreas /
 and even their Brain in many of the long term heavy usage cases)...
for nothing more than pure unadulterated vanity.

They will never know anything but a hollow victory.


The Emperor has no clothes!


Shame on you...
Arnold (I am not even going to attempt to spell his last name :)...
Bonds...McGwire...The Rock...Stallone...and so many others
(I only showed Alex the movie Rocky because of the great story...
not to glorify the man who played Rocky)...
all those who, in all of their phony glory, who posed as
body builders in so many of the 'Body Building' mags and in movies...
(yeah...so many of you got that extended and greatly exaggerated 
jaw and upper brow because you have a lot of Neanderthal DNA...
and not because of the use of growth hormone...riiight)...
the super 'ripped' look (almost total lack of body fat while retaining the muscle)...
came from diet and exercise...and not from steroids and from the especially
stupid and extremely dangerous usage of Insulin to burn away the calories quickly...
yeah riiight)...
all of those obviously anabolic steroid and growth hormone monkeys
 in the Olympics since the 70s and even earlier.

Yeah...the world believed the female swimmers
got that way from turtle soup or worm fungus!...riiight.

Yeah...
the hugely bloated faces of the heavy weight lifters 
became that way because they ate a lot of steak...
and that is where their super human strength (and severe case of acne) came from!
...riiight.

I stopped watching the Olympics in the 70s.

I don't care that you anabolic steriod/growth hormone monkeys had chosen 
to ruin your health because you care more about what others think of you 
than you think of yourself.

I do care when you pose as a true champion...to our children.

Your path is one of deceit...
 and ill health until you die early.

The unaided human body can only get so muscular.

Don't believe me...
look here:


This is a picture of one of the strongest men to have ever lived...
Hermann Goerner (also spelled as Gorner with two dots above the o).

He lifted before the usage of anabolic steroids and growth hormone was used in sports.

To this day...
many of his lifts and heavy supporting holds cannot be beaten...
even by the anabolic steroid/growth hormone/super elastic wearing...
cheats.




This is a picture of an admitted Anabolic Steroid user.

This is a link to:



These admitted users of Anabolic Steriod users still adorn the false Camelot 
that so many body building gyms are.

Use these as role models...
especially for young males...
they will attempt to follow their same false paths.

However...beware...
there are many females who get sucked into it also.


Are all gyms anabolic steroid distribution points?

No.

However...
any of which adorn their walls with pictures of Anabolic Steroid monkeys
as role models...
hmmm...
what do you think?


---------------------


My message to the anabolic steroid/growth hormone monkeys?


NO...
you shall not lead my son into your own personal hell.


I train my son at home.

His strength, endurance, and stamina...
will be real...
and in building his body...
his morals and values shall remain intact.

He shall know true victory...
the victory over the self...
and not the self aggrandizement of it.

----------------------


My message to parents?

Why miss an opportunity to help guide your child in one of the most 
important subjects he will ever learn...
that of true health and fitness.

Train him at home.




2 comments:

  1. You are doing a great job of building up Alex's body the right way. Love that he is so enthusiastic about it!

    ReplyDelete
  2. Alex looks forward to seeing how much his strength has grown. He is getting a strong foundation in basic strength and conditioning. This will stay with him for a lifetime.

    ReplyDelete

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