GRIMWOOD STRENGTH SYSTEM "If I have seen further than other men it is because I have stood on the shoulders

of giants." Isaac Newton As you pour over the following pages you will acquire a genuine sense as to what strength training really is, how it works, why it works, and how you can apply our proven patented Grimwood Strength System to any sport or activity and become stronger--faster!! The dark ages are over when athletes were told that lifting weights could only hinder their performance. Today, weight training has infiltrated every sport and is providing a means to strengthen and condition it's athletes. While it may be true that many athletes are still trying to employ short cut methods of getting stronger, a very large number have turned to the expertise of certified strength and conditioning trainers to implement and structure their training. The Grimwood Strength System transcends the traditional strength routines that you might find in fitness magazines or tucked inside some strength journal. Our system is the result of years of actual hands on training and experience. We have trained and helped train athletes from football to field hockey and from ninety Pounds to three hundred ninety Pounds. In every instance these athletes improved the quality of their performances substantially! We could no longer keep up with the demand of writing personal Programs and workouts, it had just become too much! Tamara and I will not do anything mediocre. We have an obligation to do our very best for you. It is for these reasons that we have dedicated Ourselves to compiling this course. You can be assured that we have not held anything back in trying to help you achieve Your goals. Whether You are a beginner lifter or an expert, You can benefit from the course. Why? - because it works! And it Will work for you! We spare YOU the headaches and the heartaches that we incurred in our lives trying to sift through the simple truths about Strength training! You will learn the Proven combination training techniques that have made Tamara Rainwater-Grimwood the world's strongest woman, undefeated in her entire Powerlifting career, the only woman ever to bench press 400 Pounds and four time consecutive national and world champion! You will learn our patented rules of principle, and how to apply them to any program. Regardless of how strong you are or are not, the GriMwood Strength System will Prepare You for getting stronger - faster than ever before! The Grimwood Strength System is totally comprehensive, yet basic, to the point, and easy to understand! Come join us in exploiting Your potential and becoming stronger faster than You could ever believe! Rest and Recuperation "A man is not idle because he is absorbed in thought. There is a visible labor and there is an invisible labor." Victor Hugo Sometimes, not lifting is more beneficial than lifting. Over-training is probably the single leading setback for most athletes. Make no mistake about it, we are all guilty of it from time to time! For years I have heard people proclaim that there is no such thing as over-training and that the more you lift, the bigger and stronger you will get. This is simply not true. I could state my case with scientific findings which would easily occupy the rest of these pages and many more. The point is that over-training has been proven to degenerate muscle tissue and weaken your immune system. You will become stagnant in your workouts. You will begin to tire more quickly. Even if these signs don't immediately surface, your progress will quickly level off and you will be moving less weight and feeling more sore than before. Other tell tale signs include: sleeping much longer than usual, feeling depressed, decreased appetite, and feeling lethargic throughout the day and even while working out. Now, what is over-training, how does it occur and how can YOU prevent it? These seem to be the real questions. To state it simply, over-training is training too long, too heavy, and too often in relationship to the essential time needed for that muscle to recover and rebuild itself Over-training occurs when we attack and traumatize the same muscles by repeated exercise. You can Prevent over-training by following a sensible training regiment and by controlling your ego in the gym. I strongly recommend that you rest one day prior to every heavy workout! You will need all the rest possible if you are going to go all out for a maximum workout. Furthermore, twenty four hours of rest after that workout will only just prepare you for a light to moderate workout of another muscular area the following training day. Allowing your muscles to rest and recuperate is as significant to making size and strength gains as any other singe factor! Keep in mind that rest does not mean just not working out. YOU will need to slow down your daily pace and resist other strenuous activity throughout the day.

As we continue our journey through the following pages I will describe my rules of principle to you and how they relate to my patented Grimwood Strength System Programs. Train smart! Don't fall into that over-training trap! Your Guide to Bigger Gains "Be true to thyself, as thou be not false to others." Francis Bacon Regardless if you are a seasoned veteran or just a novice, Your ultimate guide to bigger gains will come from evaluating your own past workouts You can only evaluate what you can remember. If you are like most people, your memory will tend to be very selective. Most of us don't want to remember a bad day or a bad workout or anything else that may have contributed to it. In reality you will learn more from a bad workout than from a good or average workout. There are so many factors that can affect your performance. By keeping a training log to record your workouts, you will be able to track every aspect of your training, day by day, week by week, and so on. It is also a good idea to track your particular sports training and practices along with your weight training. This way you will be able to plan and organize your events for optimal results. For example, you would not schedule a heavy leg workout right after a long day of wind sprints or long distance running. By keeping a comprehensive training 109 You will be a better Planner and organizer. You will be able to sit down and review your past performances and evaluate your progress objectively. I have designed some sample training formats that I use to chart and evaluate past performances. They are relatively simple. You can easily create one of your own or use one of the examples. The key elements of your training log should include the following: 1- Date, Day, and Times. 2. Exercise, Weight, Reps, and Sets. 3. Rest Periods between exercises, and sets (indicate seconds or minutes). 4. Forced reps should be noted (forced reps are reps that You needed help with. (i.e., if You bench pressed 9 reps and You needed a little help with #10, You would indicate 9 + I in your log). 5. Always note the order of your exercises. 6. Record who you trained with, if anybody. 7. Note how you feel with each exercise (i.e., strong, average, weak. You can use a number system behind each set, I - 5 with I representing very weak and 5 representing very strong). 8. Note any soreness or injury. 9. Finally, allow Yourself 5 minutes at the end of your workout to look over that day's entries and remark about anything that may be important in review. Copyright 1995 Rainwater Grimwood Enterprises, Inc.

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