Old training methods can be just as effective as modern ones. Learn about the training of the "era" of the dinosaurs. Let's resume everything forgotten with the book of Brooks Kubik. Brooks Kubik devoted a whole book to the old methods of training, entitled - "Training of the" era "of the dinosaurs." In it, he cites as examples various strength tricks that athletes of the past have performed. For example, Hermann Gerner performed deadlift with one hand, and the working weight in this exercise was 330 kilograms. Agree that not every famous athlete of our time will be able to repeat this. So, today we will get acquainted with the book by Brooks Cube "Training of the" era "of the dinosaurs."
Dinosaur Exercises
Perhaps one of the athletes noticed that a fairly large number of effective exercises are no longer used, or even have been forgotten altogether. However, based on the example of Hermann Gerner, one can judge that they were very effective. For example, nowadays bodybuilders rarely use kettlebells, presses and lifts with one hand. At the same time, it should be noted that not only these exercises began to be forgotten. Suffice it to recall the deadlift, which today remains only in the arsenal of powerlifters. Think of a snatch, a heavy lift, or a delayed deadlift.
But earlier, deadlift on straight legs was very popular and, more importantly, effective. There are a lot of such exercises and all of them have been undeservedly forgotten by modern athletes.
Hand training scheme
The information in this section will be very useful to anyone who wants to become the owner of strong hands. It should be said right away that in order to achieve this task, you will have more serious training than that to which most athletes are accustomed. If you adhere to the principles that will be described below, then after three months you yourself will see the result. You should train three times throughout the week. Many may argue that they still use a similar training schedule, but it will be very difficult for you. So, Brooks Kubik's methodology is "Dinosaur era" training.
Workout number 1
The training session should begin with aerobic activity. To do this, you can use a rope, exercise bike, or treadmill. Also, a couple of warm-up approaches in a snatch or a barbell lift will not be superfluous. You should not overload the body, it is important that the heart and lungs work, and blood flow improves.
The main workout begins with 6 sets of 5 repetitions of squats. First, there are warm-up approaches, three of them will be enough, with a gradual increase in the load. After that, there are also three approaches with a working weight. Do not be upset if you are unable to perform 5 repetitions in each approach, the main thing is that their total number is 12 for all approaches. When you can do five repetitions in each of the approaches, then increase the working weight by a few pounds.
The next exercise will be a bench press. The exercise is also performed according to the 6x5 scheme. Then move on to pull-ups with weights or to pull-downs on the block. When doing pull-ups, your grip should be comfortable to lift your maximum weight.
All of the above is a modern training methodology, and now begins what Brooks Cube writes about in "Training of the" era "of the dinosaurs." This part of the lesson begins with pumping the triceps in the classic style, namely, with a bench press in a prone position with a narrow grip. You will need a three-inch bar to complete the exercise. This is due to the fact that it is much more difficult to perform the exercise this way.
You will also need a power frame. The bar should be placed on it at chest level in the lowest position. After that, you can start doing the exercise. The power frame is used for safety, as the thick bar is significantly harder to squeeze. The grip is shoulder-width apart to avoid injury to the hands or elbow. The scheme remains the same - 6x5.
After that, move on to the dinosaur-style curls. This will require an old bag and sand in two or three bags of 25 kilograms each. It should be remembered. That the use of sand when doing curls of the arms is very stressful to all the muscles. Of course, you can use a bar and attach your bag to it. But lifting the sandbag is much more difficult.
Workout number 2
Again, it all starts with a warm-up lasting five minutes or a maximum of ten minutes. The first exercise, the bench press with a narrow grip, is fully consistent with the first workout. The only change is the number of repetitions, which should now be one per set. The working weight should be constantly increased and the sixth approach should be the most difficult.
After that, move on to standing curls using a thick bar. You need to do 5 to 5 sets of one repetition. The working weight should gradually increase.
The third exercise is a standing chest press. A barbell or sandbags are used as a sports equipment. In the first approach, you should choose the working weight that will allow you to perform from 8 to 10 repetitions. In all subsequent approaches, leave the weight unchanged, but at the same time it is necessary to do at least five repetitions for each approach.
The next exercise is to bend your arms with sandbags. You can also use a barbell, but this will not be quite the "dinosaur" method. For the first set, choose a weight that will allow you to complete 8 to 10 repetitions. Remember to rest before each next set. Two or a maximum of three minutes will be sufficient for this.
The workout should end with a hang on the bar for maximum duration. This will strengthen the fingers and forearms. Over time, while performing the hang, you should use weights tied to the belt, and also start using a thick transfer:
Exercise "Deadlift with one hand"
This forgotten exercise will be your key to success. With its help, you will be able to pump your grip strength, lats and stabilizing muscles. When performing the exercise, your legs should be shoulder-width apart or slightly wider. Bend over and keep your back straight. At the same time, you should keep the bar exactly in the center, otherwise you will not succeed. Start with small weights and work up as your strength increases.
This is just one of the techniques that Brooks Cube describes in Dinosaur Age Training. The book is very interesting, instructive and recommended for every athlete to read.
You can visually familiarize yourself with the technique of performing exercises from Brooks Kubik in this film:
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