Category: Training

Resources by Conor HeffernanJul 22, 20203:15 pm

Forgotten Exercises: Kazmaier Shrugs

So admittedly I am a massive fan of the World’s Strongest Man competition having grown up watching clips from the 1980s and 1990s. As a child I marvelled at the strength of Geoff Capes, the ‘Viking’ Jón Páll Sigmarsson and I even had a soft spot for Rick ‘Grizzly’ Brown. There was one strongman however, who always captured my attention and it was the immortal Bill Kazmaier.

An accomplished powerlifter, strongman and, for a brief period, wrestler, Kazmaier is rightly counted as one of the strongest men to have walked the earth. Looking at his old World’s Strongest Man footage, it’s impossible not to be impressed with the man’s sheer size. As a powerlifter, Kazmaier totalled over 2,000 lbs. and his body reflected that. Like other strongmen and accomplished lifters, Kazmaier regularly devised new methods and approaches to his training, including the Kazmaier shrug.

Resources by Conor HeffernanJul 20, 20204:23 pm

Guest Post: 5 Things to Know About Menopause Weight Loss Strategies

Before the medicalization of menopause that occurred in 1970, the term and the notion of this new stage of a woman’s life encompassed many a strange thing. While different cultures observed different symptoms as the clear signs of menopause, so we have the western predominant hot flashes, poor vision in India, and shoulder pain in Japan, treatments were all the more peculiar. Crushed ovaries of animals as a form of estrogen therapy, or testicular juice were both considered acceptable as a way to help women cope with the lack of estrogen and other bodily changes.

Resources by Conor HeffernanJul 15, 20203:15 pm

The History of the Assault Bike

Assault bikes are, for want of a better phrase, awful. Just awful. I remember how excited I was when my gym first got an old air bike. I hopped on, busted a gut for 2 minutes and then jumped off, vowing never again to use such a horrid machine. Funnily most people I chat to have a similar story to tell.

Now there are a few people I train with who claim to love the assault bike. Such an admission proves that there are indeed sociopaths present in all walks of life …

More seriously, the assault bike is now one of the more popular cardio machines. Used by Crossfitters, professional athletes and the average gym goer, the assault bike has grown in popularity over the past decade and a half.

Today’s post looks at the history of the air bike which, I was surprised to learn, is far longer than I gave it credit for. We’ll examine its origins, original markets and, of course, its rapid rise in usage.

Training by Conor HeffernanJul 13, 20203:15 pm

The History of the Ab Wheel

Who in their training career, has not used the Ab Wheel? As a teenager, I took to the device with a great deal of enthusiasm, often overextending my arms and producing undue pain in my […]

Resources by Conor HeffernanJul 10, 20202:51 pm

Dr. Terry Todd and Angel Spassov,’Bulgarian Leg Training Secrets,’ Muscle and Fitness (1989).

Almost a decade ago, a retired Soviet hammer thrower came to the conclusion that traditional forms of squatting were not the best way to strengthen the muscles of the thighs and hips. Many in the Soviet Union considered this heresy, as the squat was the king of leg training in that country just as it was, and is still, in the United States.

Ten years ago, the full squat was the foundation of exercise programs for almost all elite athletes in the Soviet Bloc nations, whether they were weightlifters or not. Soviet athletes – be they wrestlers, runners, fencers, soccer player or swimmers – all squatted. But because the retired hammer thrower had won the gold medal in the 1976 Olympic Games and because he was a respected graduate of the Central Institute for Physical Education and Sport in Moscow, his opinions were taken seriously. His name: Anatoly Bondarchuk. His studies led him to conclude that a particular form of what we’ll call the high step-up had two significant advantages over the standard back squat. Bondarchuk concluded that high step-ups, firstly, produce greater gains in thigh and hip power and secondly, cause fewer injuries.

Training by Conor HeffernanJul 8, 20202:41 pm

Forgotten Exercises: ATrainer’s Fly Movement

People of a certain generation will remember the importance of Bodybuilding.com in the late 1990s and early 2000s. At a time when internet culture was still slowly influencing the fitness world, Bodybuilding.com was a one stop shop for training and nutrition advice.

Today’s post looks at an exercise I first came across in the early 2000s on the Exercise Forum of the website. Posted by Atrainer – whose identity I have yet to uncover – this movement promised to isolate the chest in a really simple, but effective way.

Resources by Conor HeffernanJul 6, 20202:20 pm

Charles Poliquin’s Nausea Leg Routine

In 2018 the strength and conditioning community lost one of the most creative, and controversial, coaches of recent memory, Charles Poliquin. Known primarily for his work with Olympic athletes, Poliqun’s training methods and philosophies were often times at the cutting edge of the field. This is not to say that Poliquin was not without his quirks – and indeed many criticised his approach to the body’s hormones – but rather that Poliquin was an individual unafraid of trying the new, weird and wonderful.

As something of a warning, I have to state that I was, and am, a great admirer of Poliquin’s training systems, having been trained under them for several years. Today’s short post looks at one of Poliquin’s simplest, but undoubtedly cruelest, training programs – the ‘nausea leg routine.’

Resources by Conor HeffernanJun 26, 202010:03 pm

Ronald Reagan’s Presidential Workout (1984)

Not long ago, the editors of Parade asked whether I would write an article on how I try to keep in shape. I said I would be delighted because I am a great believer in exercise, not only for reasons of fitness but also sheer pleasure. So, move over, Jane Fonda, here comes the Ronald Reagan workout plan.

Exercise comes pretty naturally to me, since I’ve done it my entire life. When I was younger, I was a lifeguard during the summers, and I played football in high school and college. And for all of my adult life, I have enjoyed horseback riding and working outdoors.

Over the years, I have learned that one key to exercise is to find something you enjoy. The other key is to keep the exercise varied. Using those two principles, let me explain my fitness plan, and perhaps you can see ways in which this could help you in your own exercising.

Resources by Conor HeffernanJun 24, 20209:33 pm

Anthony Ditillo, The Adaptation Principle in Strength Training

Finally, we come to the Theory of Adaptation, which will close out this section on useful training principles in the quest for physical strength. What we are going to try to do here is to […]

Training by Conor HeffernanJun 22, 20209:31 pm

Eugen Sandow on Heavy Weightlifting

A point previously discussed on this website was the regularity with which early physical culturists promoted light weight training as opposed to heavy lifting. The reasons for this are numerous. In the first instance, light weightlifting is easier to promote to the general public than heavy weightlifting. It requires less equipment, can be done in the comfort of one’s own home and can be done with relative ease. It was for this reason that individuals like Eugen Sandow, Professor Attila and a host of other physical culturists promoted light weightlifting for their followers. A few, like Arthur Saxon, bucked the trend and argued that heavy lifting was needed to build a strong physique.

With that in mind, today’s brief post examines the brief words Eugen Sandow gave to heavy weightlifting in his seminal book, Strength and How to Obtain It. Published by Sandow first in 1897, Strength was, for many, Sandow’s most important work. It came at the height of his popularity, sold widely and was more accessible than some of his later works which were far more medical in composition. Thanks to the British Library in London, I was able to consult Sandow’s 1897 edition, as well as his third edition published in 1905. Sandow did not expand greatly on how to lift heavy but nevertheless provided an insight into the progressive training practices of the late 1890s and early 1900s.