‘of the Teading coaches and gym owners of alltime. man ‘who personally met and talked to and leamed from many of the most respected Tron Athletes who ever lived. and 8 ‘lose personal frend of sich immortals as Harty B. Paschall, Bob Hofman, John Grimek, Mark Berry, George F. Jowet, Warren Lincoln Travis, Rolandow, snd. Milo Sleinhorm He also was able to MILITARY. PRESS something ke 13 times bodyweight way back in the 1920'..sa pay attention to what he his sy Reader contibuted atiles come next. Joe DYAgostino thas put together an excellent piece on using chains in your power work, and Jeremy Fesch has penned a nice ticle on inosaurstvle cardio work, Good stull-you gays wil ike Jurassic Jottings retumns after « one issue absence, with plenty of important info including a special announcement ‘concerning. dinosaur taining tape no. 3, as well as an ‘opportunity for eaders to pick up some extremely rare old srength ad muscle building magazines. ‘Mesozoic Mail rounds things off, with loads of levers from dinos around the word ‘Ate you ready? HOLD ON...GET SET: HERE WE GO! 300 STRENGTH TRAINING SECRETS FOR COMBAT ATHLETES ny Brooks D. Kubik 1. Forget about “bodybuilding.” Combat athletes need to tain in an etirely diferem manner than posers, pamper, shapers, toners and body seulptors 2 On the street, on the mat, or # the rng, strength, power, speed and eonition are what counts. “Cats” don't mean anything to a combat athlete. Training for “cuts” makes as much sense as practicing leg locks 0M a Barbie Soll 3. Peo football coaches havea saying: “He Tooks ike Tarzan and plays like Jane." This describes comsat alleles who train like bodybuilders. 4. Most taining programs emphasize the showy smascles ofthe upper body”—arms, pees and abs. A combat athlete needs to develop the POWER muscles: les, hips, Tower hack, traps, neck, forearms and sides. The ret of the ‘body will grow bigger and stronger with very ite in the way of direct exercise as long as you tain the power roups. 5. The same guy who says, “Gee, 100k ripped,” will be saying, "What hit me?" 6. Bench presses are overemphasized in most taining programs. Sure, they area good exerise, but for combat athletes, the standing. press—performed with barbell, dumbbells, sandbags or heavy barrels—is a much better 7. ‘Squats are a crtieal exercise for any strength and ‘power trsiner—and that inchades any combat athlete ‘8. The sttongest and mos explosive athletes in the ‘world are Olympic weighiliters, These men train almost ‘exclusively on squats, font squats, heavy pulling movements and heavy overhead lifting. Follow their ‘xamplet 9. The power clean isthe one ofthe best exereses for ‘ combat athlete, To learn proper performance, purchase the Olympic it taining’ tapes sold’ by. TronMind ‘The Dinosaur Files, Vol. 2, No.8 www dinosaurtraining.com 2 Enterprises Training tape 10, “Power clans can be performed with a barbel, with two heavy dumbbells, witha singe heavy dumbbell with a heayy sndbag, witha heavy barrel, oF with a heavy log ot avi, Don’t lint yourself to brbel cleans. 11. "With heavy dembbets, a fiffer ean pexform tv dumbbell oF one dumbbell power cleans. "The on arm power clean builds wemendows strength and power ‘hrougout the eotire ody Remember, dumbbells are much more dificult to handle than barbells, because they are harder to balance and control. Guess shat? In combat, your opponent wil he hard to contol! Dumbbell exercises develop the PRECISE, physical qualities that are necessary for combat, 12. “Most weight tsiers think of 25 or 35 pound dumbbells as “heavy.” They view $0 oF 60 pounders 43 “super-human” weights. This is a bodybuitder mentality Combat athletes need to tain with HEAVY weights. A powerful atlete should be able to clean and press 8 pair of 100 t0 120 pound dumbbells. Ip the one arm siting, & strong lifter should use a 130 to 140 pound durnbbel, and in the one hand clean and jek. a powerful athlete should beable handle # 140 to 160 pound dumbbell. These weights are NOT impossible traning goals. 1 KNOW that you cas work up to then) —sithont steroids — because I've done it myself And Mm 42 years old IF aa do it you can doit 13, The most important exercises for combat athlete are squats, power cleans, power pulls, power snatches, push presses, Sanding. presses, one arm swings, one” hand snatches, one hand clean and jerks, dumbbell cleans, dumbbelt lean and presses, imbbell clean and push Dresses (or jerks), one atm military presses, side presses, bent legged situps, weighted leg rises, one hand deadlift, ‘he farmer's wall, various grip exercises, and neck exercises with heavy dty headstrap. These can be supplemented with sandhag and bare itn. 4, The best exercise machine is fa less proctive ‘han a similar barbell or dumbbell exercise. Use barbell tnd. dumbbells in your taining. Leave the exercise ‘machines tothe fitness crowd and the muscle-pumpers. 15. Bodybuilders wain their bodies with many, many isolation exercises. For example, a bodybuilder might do seated dumbbell presses and frat raises with dumbbells fe the anterir deltoid muscles --. eable or michine side Iateral raises for the medial deltoid. .- beatover Iteral raises with dumbbells or cables fr the posterior deltoid ‘lose grip upeight rowing forthe traperius ...pulldowns behind the neck to develop width inthe lassimus dorsi seated cable rowing ot machine rowing to build thickne jin the laisimus dorsi... cross bench single dumbbell pullovers or sitaight anm overhead pulldowns to develop the serratus magnus... four different chest exercises (one apiece for upper, lower, inner and outer pectoral muscles) ree of four diferent biceps exercises (one for hulk, one fo length, ae forthe inner head of the biceps and one for the outer head)... four different tries exersises (one for mass, one for definition, one for the outer bead nf the Triceps, one forthe inner head! ofthe triceps) “As a result of his constant efforts to train isolated pats ‘muscle groups the Bodybuilder loses the ability to move ia for try Matt Furey's Dinosaur Strength March 19998 coordinated Tashion and becomes slo, clumsy and awkward. He may Took Tike a monster, but he has the Strength of a mouse. Bodybilding’s obsession with ‘muscle isolation is one of the primary reasons why I is ited to combat athets, n contrat 1 the bodybuilder “isolation approach, stength tetiners concentrate on exercises that Involve as any major muscle groups at possible in & smooth, coonlinatsd movement. Power cleans, pover i is and squats are examples of these ‘where you started. I you just walk for 300 or 400 yards tnd then collapse in total exhaustion, you'll have a heck of atime getting the sandbag back tothe Starting, point ‘A word of caution on the sandbag carry: DO NOT lean back excessively in order to hep hold the bag up as you get tired. Leaning ack under a heavy load ean injre the ower back, paniculrly if your abdominal museles are not up tothe tak. Try to stand perfectly straight or even lean & litle forward as vou cary the sada 37. Hills 3K Hill sprints are one of the best strength taining exercises a combat alete can do, They are a marvelous ‘dual purpose exercise, serving as a strength and power movement for the legs ahd hips combined with @ tremendous cardiovascular workout. Start your bill work with four or five 50 to 60 yard sprins. Trai them two or three times per week. Gradually, add more distance. Work up to one day where you do Five for six 50 or 60 yard sprints -. another day sehere you do thee or four 100 yard sprints. anda third day where you dio a couple of 30° a couple of 100° and a couple of 200, ‘or 300 yard sprints 39,” Combine sandbag trining with hil sprints. One day per week, do your sprints while carrying a 100 pound sandbag across your shoulders. Or do them while bear hugging a 100 pound sandbag. 40. Find a nice Lo-n-g hill. The steeper the better. ‘Look for a stcep hill that’s about 300 10 $00 yards from bottom to top. Stand at the bottom with a 1 pond sandbag, ‘Swing the sandbag onto your shoulders and do 25 to 50 squats. Then, without stopping, sprint atleast $0 yards up. the hill. Keep going until you ate almost completely out of the eas and ean do lite more than shaMe ane fot in front ofthe other. Drop the sandbag. Take a minute or two to eatch your ‘weath. Now do 25 reps in the sandbag clean and peess ‘Theo, without stopping, swing the sandhag hack 9at6 your shoulders and sprint another $0 10 100 yards Repeat as many times as takes to et 10 the top ofthe bi Collapse. 41. The farmer's walk i a teri strength and power ‘exercise for combat athletes Te works the grip particularly hharé—and a strong grip isa tremendous benefit any form ‘of combat ‘To perform the farmer's walk, erab two heavy ‘dumbbells, one in each hand, stand straight and wall with bells as far as you can. The set is over when one of the bells literally falls out of your hand. (Watch your toes!) 42. Do the farmer's walk on a quarter-mile running track or just go around the block with the weights. Doa’t worry about how many times you have to slop and rest. ‘Keep going uni you make the entre distance. 43. Exerises that require you to extend yourself far ‘beyond the norm are PRECISELY what you need to do ia ‘order to develop the type of mental toughness requited for serious combat Carrying a heavy sandbag or a pair of heavy dumbbells a quater of a mile (or more) develops mental discipline and fclf-eanfidence while simbltancously building. ‘sireneth, ower and conditioning, He has ony limited time to devote w bis strength taining However, proper stength training requires less than one hou, to or three times per week, What a combat athlete fannot do i uy to combine full uaining schedule with @ complete course of bodybuilding using the avusele isolation ‘approach, Since it requires many sels of many different exercises, the hoxybuilder approach akes Ta fo long 16 be sed by & combat athlete ‘27. Training programs should involve a. limited 2s perforned fr five to six sets of Doing a sandbag exercise for $0 or 100 reps makes a ‘man touah-—inside and out. So does running up a step fill ‘witha Sandbag ora pair of heavy dumbbells ‘The most important aspect of “Finishers” is th contribution to mental toughness, “drive,” determina and self-confidence, They teach the warriors attitude ean doit 44. A rainy day exercise: Build a sturdy wooden platform abut tree to ive fect off the ground. I should be ‘wide enough and solid enough to support your sendbag. Stand 100 to 150 pound sandhag in front of the platform, Pick up the sandbag and lift it onto the platform. ‘Then lower it back othe floor, Repeat 25 10 100 times Collapse 45. "Do No. 44, but use two 50-pound sandbags, one fon each side ofthe platform. Life oth bags atthe same time, oF do the bag! on the right (using the right hind), followed by the bag on the left (using the let hand), 46. Take the sandbag t0 the running tack oF to a Focal football field, Clean it and thea it as far forward you ean, Walk over to the bee, clean it and theow i ain ‘Repeat uatif you have covered at lea! 100 yard. "17. Throw heavy rocks of barrels. Theowing a 150 to 200 pound object i a tremendous strength builder 48. Become a grip taining fanatic. Grip stength is critical for combat athletes, 49. ‘Do exercise no. 4, but use $0, 75 oF 100 pound barbell plate. Lift it with one hand, in «pinch grip. Lower, switch hands, and repeat Try for 25 Fitts per hand. 50. Use thickshandled barbell a dumbbells in your taining. A thik-handled bar makes it much more dificult to hold onto the weight... and converts ny exercise you do toa emendous grip developer. A MODERN HERCULES — BERT ASSIRATI By Charles A. Smith (Reprinted from July 1948 Strength & Health courtesy of ‘York Barbell Company) Its almost 13 years go to the day when “Pop” Assit shovted me the picture of @ V-year-old bay. The boy Was lining the back of “Pop's” taxi clear from the ground. Bertie was powerful even then,” said “Pop.” And I could conly gaze in wonder and agree. That March day in 1933 ‘marked the beginning of an association with @ most femarkable family and an even more remarkable strong [first met Bert in the gymnasium of “The Ring.” that famous London boxing and wrestling arena. 1 saw marvel of muscular before me, gzed in veorder at an ‘enormous pair of triceps, and at length phicked up courage to ask him how he had got that way. Bert, modest and ‘unassuming, told me a litle about weight tnining, invited ‘eto visit his home and take a workout with him and meet the other members of his family. From that. chance ‘meeting, | gained 8 father and 2 brother, for Ther 's father eventually adopted me as his soa, and a fiendshi with is brother Joe, which ripened in the yenrs that have followed