How to Build Muscle Size and power Fast Using "Death Sets"

If you certainly want to know how to build muscle size and strength as fast as humanly possible, study the old-timers. Long before steroids and the Billion dollar supplement industry, there was a time when men trained with nothing but heavy iron and a gruelling will to build size and strength. One very distinguishing factor in the middle of strength trainers and bodybuilders of yesterday and today was the intensity of their training.

One training technique they used that is very rare to see today is something called "Death Sets." By the name alone, you can tell they by all means; of course aren't a walk in the park. But what they give you is results. Real results, and faster then any supplement or home gym can promise. In fact, applied properly with the right food to eat to build muscles, they can very well be the fasted way to build muscle and gain weight.

Strength Training

I had first read about death sets in a one of the greatest books ever written on strength training, Dinosaur Training, by a man named Brooks D. Kubik. If you are a hardgainer, or person certainly serious about training for strength and size, then death sets can and will slap more pounds of muscle and strength on your frame then roughly any other way of training. They are possibly the most intense type of training you may ever do, but like I said, the results you get will be like nothing else. So if you really, certainly want to learn how to build muscle size and strength faster then ever before, and aren't afraid of some hard work, these are for you.

How to Build Muscle Size and power Fast Using "Death Sets"

So what exactly are death sets and how do you do them? Death sets were properly named because they trigger what Kubik calls the "Grow or Die" mechanism. Unlike accepted training, they certainly work you closer to your absolute limit like nothing else. Basically, death sets are heavy, high rep training. Sounds like a paradox, doesn't it? Normally, you whether train with heavy weight and low reps, or with lighter weight and high reps. So how in the world do you train with heavy weight and still do a high estimate of reps? Two factors: unavoidable mixture exercises and reasoning toughness. Death sets are not meant for your smaller muscle groups like arms or neck, but rather for the big muscle groups such as your legs and lower back.

Though you can apply death sets with most larger muscle groups, performing squats or deadlifts with them are by far the most gruelling, but effective. Since our legs can withstand much more corporeal durableness then the rest of our body, (given that we walk and stand on them all day long) it is very hard to reach their limit. And your body will do all it can to get your mind to quit before your body. But you have to train your mind to withstand pain and achieve your goal. Even though squats and deadlifts are known as in general leg exercises, you can no doubt expect your whole body to grow. The intensity will include your whole body to come into action, and as a effect the rest of your muscles will benefit, especially doing stiff-legged deadlifts.

Some examples of death sets are 15, 20 and even up to 30 reps of squats or deadlifts, but with Heavy weight. Heavy enough to where you feel ended at the tenth rep. But this is where your will power and focus come into play. This is a good test of your reasoning strength, because as soon as you even think about quitting or giving up, your body will do it. This is why it is so important to mentally prep yourself before the set, and to stay in that animal instinct throughout the whole set.

The good news is that you only have to do one of these sets per exercise, two at the maximum. But after you are ended you will feel completely wiped out. You may throw up or feel like passing out, but as long as you perfect the set and make sure to nourish your body after with plentifulness of good food and rest, your body will grow. You certainly won't grow overnight, this is at least a two month process; but if you work hard enough and build up to heavy enough weight, your body will certainly transform. Your reasoning toughness will also establish and you will ultimately become as tough as nails both physically and mentally. Now that's a true strength trainer!

So if you got the guts, give these a try, but remember not to do too many other exercises in your program along with them. You can very certainly overtrain with these, especially if you are a hardgainer. Just a couple other major mixture exercises for your upper body should be plenty, and don't neglect allowable cusine and plentifulness of rest or you will be completely wasting your time and effort. This is possibly the best way on how to build muscle size and strength fast.

How to Build Muscle Size and power Fast Using "Death Sets"

Tattoo Ideas for compel and advice

Getting a tattoo representing strength and guidance is an excellent choice. It can apply to personal areas of your life where guidance and being strong are necessary, suitable qualities to represent. But what tattoo should you get to represent these qualities? Here are some great ideas:

1. The Star tattoo. Specifically the marine star tat, but there are now many variations of this to pick from. Sailors used to get inked with the marine star as a sticker of guidance and strength to find there way safely home from battle.

Strength Training

Now days you will see many mixed martial arts fighters with the star tattoo as a sticker to guide them safely through their own chosen form of battle.

Tattoo Ideas for compel and advice

We all have personal battles and goals where we could use a strong dose of direction in looking our way. Star ink can be an excellent way to represent strong and certain direction.

2. The Dragon tattoo. A dragon tattoo can be a powerful, account for and even beautiful sticker of strength. It can also supply guidance and forging ahead through it's fire breathing capabilities, knocking down negative forces in it's path.

Dragon tattoo's are great, strong, and as said beautiful and account for images that are very marvelous to the eye. Everyone notices a dragon tattoo and even takes time to take in it's marvelous presence on the skin.

Whether you pick a star, dragon, or someone else strength tattoo, be sure to investigate all the different form variations available. You can have a dragon or star in many different forms, from traditional to tribal, to something much more modern and elaborate.

Tattoo Ideas for compel and advice

10 "Strength Training" Commandments For Wrestlers!

In part one of this series I discussed some tips to keep your strength and muscle, or even gain some during the wrestling season. In part two of this series I will give you ten sure-fire tips for enhancing your "wrestling strength" and therefore your wrestling performances. These tips apply to both in-season and off-season training.

1. Train the "Posterior Chain"

Strength Training

The posterior chain muscles are comprised of the glutes, hamstrings, and lower back. This highly powerful area of the body is a key section to allembracing wrestling performances. By enhancing strength in this area you will consideration a marked correction in speed and power in the neutral and bottom positions. Some exercises that you might want to think in order to work the posterior chain are good-mornings, stiff-leg deadlifts, deadlifts, barbell squats (bar low on shoulders). My two favorites are the reverse hyperextension and the Russian glute-ham-gastroc machine. They are the extreme in working the posterior chain muscles.

10 "Strength Training" Commandments For Wrestlers!

2. Strength Train Slow, Wrestle Fast

You want to be fast and strong on the wrestling mat. Don't think that you should throw weights nearby when you strength train though. When wrestlers try to move a barbell quickly in their workouts, they are using momentum to help move the weight. You should minimize momentum, and maximize the whole of muscle that gets worked by slowing down. How fast (or slow) should you move a weight when strength training? When you are raising a weight (or contracting the muscle) try to do it in 2 seconds. When you lower the weight, do it twice as slowly. You should take about 4 seconds to lower a weight.

3. Brief Workouts

Your workouts should never exceed 35 minutes in duration. If they do, You"Re Not Working Hard Enough! By completing your workout in no more than 35 minutes or so, your body's hormone levels are optimal. Your potential to recuperate from the workouts, and therefore build more strength, is increased. Avoid long, drawn-out strength training workouts. They will ultimately cut into your body's potential to recuperate, and lead to over-training.

4. 12 Exercises Or Less

When I build sport-specific strength training routines for my athletes, I all the time adhere to this. This whole of exercises will allow you to hit the "wrestling muscles" with just enough, but not too much. Any more will almost warrant that you will send your body into an overtraining syndrome.

5. 2 Sets Or Less

Read this one carefully, and try to honestly dispell the content. You should do no more than two work sets (the sets that count. These don't comprise a warm-up set) for any given exercise. If you are working hard enough, this is plenty. You do a warm-up set for an exercise, then move to your top weight. After you perfect that top weight, sacrifice the total weight on the bar or engine by 20% and repeat. If you are honestly training intensely, you can do just one work set per exercise. This is the ideal. If you can hammer a muscle with one excellent set of an exercise, there will be no need for another set. I advocate a second set with a 20% weight allowance because many citizen don't quite hammer that muscle with one set.

6. Fail In The Gym To Dominate On The Mat

Other than your warm-up set for each strength training exercise, you should train your sets to "momentary muscular failure." This is the point where you can no longer perfect another repetition with excellent form. By training to momentary muscular failure, you are forcing the muscles to adapt, and therefore get stronger. Let me elucidate training to "failure." Training to failure is not "almost taxing the muscle." It is the point where you cannot push or pull another repetition no matter what. Is it safe to train this way? Absolutely! The first few repetitions of a set are honestly more dangerous. When an athlete is not using good form, and slower speed, it is usually during these first few repetitions that an athlete gets hurt.

7. Use Machines And Free Weights

There is a tasteless misconception among athletes and coaches that you must use free weights when strength training. Free weights are great! So are machines! Your muscles don't know the difference. The intensity is the most important thing when trying to enhance your strength for wrestling. The tool that you use to get there is not. I like determined exercises for determined muscles. It also depends on injuries that a wrestler might already have. You can work "around" and injury and still give the body a accepted strength workout. If you have access to Hammer Strength machines, I highly suggest that you comprise them in your wrestling strength workout.

8. Use A Thick Bar

If you don't have access to a thick bar, get one. This is usually a hollow metal tube that you put free weights on the end of. A thick bar military you to hold on tightly when performing exercises. It develops amazing forearm and hand strength. It should be part of every serious strength training agenda for wrestlers. You can do curls, reverse curls, rows, and presses with it.

9. Keep Up The Protein

Whether you are trying to cut weight or go up a weight class, you need quarterly feedings of protein. Protein helps to repair and rebuild muscle tissue. It is vital to keep up protein feedings if you are trying to cut weight... Unless of policy you don't mind losing muscle and getting weaker. Try to get at least 5 protein feedings per day. The divergence lies in the carbohydrate intake. If you need to cut weight, you should begin moderately dropping carbs, but never completely. You can't wrestle if you have no energy. Carbohydrates are you body's favorite source of energy. Caress me at steve@sports-strength.com if you're interested in a personalized meal plan for wrestling.

10. The Trap Bar

The trap bar is another improbable piece of equipment when trying to gain wrestling strength. The trap bar is a hexagonally shaped bar. It allows you to perform deadlifts with maximal stimulation of almost every muscle vital to improved wrestling performance. If you've never seen one, do a search on the web. This is an rehearsal that all of my wrestling clients use. It will make your whole body stronger. If I were little to only one rehearsal in order to increase the strength in my wrestlers, this would be the rehearsal that I'd choose.

10 "Strength Training" Commandments For Wrestlers!

lump Training: The Athlete's Size and strength Edge

All sport coaches would like big, strong athletes and most combative athletes want to be big and strong. However, most athletes and coaches run into a qoute when training for both size and strength at the same time. The longer an athlete trains; normally they begin to hit a plateau with their current routine. They growth the volume (an growth in sets) or they growth the intensity (percentage of 1 repetition maximum, not perceived muscular discomfort), however they do not do both. Volume training is great for increasing muscle mass, and increasing strength-endurance, however it is not an efficient recipe for stimulating neural (strength) gains.

Muscle mass is commonly stimulated by neural gains. The higher the athlete's maximal strength levels, the higher the intensity used in repetition exercises can be used. an additional one qoute coaches and athletes run into with neural training is the rest intervals must be higher in intensity training for rescue of the neural system (Cns).

Strength Training

The qoute is in the old saying, a pupil can train hard (intensity) or train long (volume) but cannot do both. Some coaches, such as T-Nation's Chad Waterbury have proposed using a low(er) intensity 75-85% bracket and increasing the volume to accommodate this intensity bracket and a decrease in the rest intervals (i.e. 10 sets of 3 with a 6 repetition maximum, with 60 seconds rest intervals). While this is an exquisite recipe and I am not putting it down, I feel there is a good way to work in a higher intensity bracket (80% to 100%) and use enough volume to growth both size And strength!

lump Training: The Athlete's Size and strength Edge

Generally, novice athletes and trainees can make astonishing gains within the 60-70% intensity bracket, normally working their way to 80%. This 80% threshold rule is that strength commonly is stimulated above this division and this normally calls for a decrease in sets and an growth in rest intervals. So our recipe will be working above this 80% threshold in every scenario.

Enter lump Training

Cluster training is not a new concept; in fact most Olympic weightlifters use this recipe without knowing it! Some very well know authors have done much to bring this mighty recipe to light such as Charles Poliquin, Christian Thibaudeau, and Mike Mahler to name a few. Olympic weightlifters must drop the weight to the ground after each repetition; this is followed by a short pause, and an additional one repetition. Most Olympic weightlifters exterior of the super-heavy weight group sport tremendously muscular, athletic physiques to go along with their thinkable, strength!

Cluster training allows the athlete or pupil to use intensity above the 80% threshold rule (generally even higher 85-100%), with enough volume to growth both strength and size (i.e. More reps at a higher intensity). However, this recipe is extremely demanding on the central nervous system and is not recommended for beginners or high school freshmen and sophomores. While this is a mighty method, it should only be applied to One lift per movement group (horizontal push/pull, vertical push/pull, etc.) or One exercise per body part. an additional one caveat is that this recipe necessitates exquisite spotters. If you do not have at least one good spotter, do not do this method. This is not a recipe that will be kind to an athlete if their spotter(s) decide to take a nap! lump training must also be broken into, not jumped into. I show will a progressive model to breaking into lump training and piquant into more developed methods. Coach Thibaudeau breaks them into levels, level 1 consisting of three methods, level 2 consisting of three methods and level 3 consisting of two methods. For athletic purposes I will only be exterior levels 1 and 2, level 3 will come at a later time.

Level 1

The first progression in lump training is the extended 5s method, coined by Coach Thibaudeau. The goal of the extended 5s recipe is for the athlete to do 10 repetitions with a weight they can only do for 5 repetitions. Obviously this is an superior growth stimulus, as there is an growth in both intensity and volume (85% x 10 repetitions). An extended 5s set would go like this...

The athlete takes their 5 repetitions maximum (Rm) and does 5 reps and then racks the bar. Resting approx 7-12 seconds (counted out loud by a training partner or spotter), the athlete then un-racks the bar and does an additional one 2-3 repetitions. Upon racking the bar again, an additional one rest of 7-12 seconds is taken, and a final 2-3 repetitions are performed. The goal of the set is to get 10 repetitions total. commonly an athlete will need two to three pauses to achieve this. The athlete rests 3-5 minutes and repeats 3-5 times. This is an exquisite preliminary recipe to lump training! Here is a summary...

Extended 5s Method

· Load- 80-85% of 1 Rm or 5 Rm (repetition maximum)

· Reps- 5 Reps with 5 Rm, 7-12 pause, 2-3 Reps, 7-12 pause, 2-3 Reps

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 10 Repetitions with a 5 Rm

The next progression in lump training is the first-rate lump method. Charles Poliquin wrote about this recipe in his text contemporary Trends in Strength Training (2001) and Mike Mahler has written articles on this recipe calling it Rest-Pause Training. Regardless of the name, it is a mighty and efficient method. This recipe is best used for increases in relative and maximal strength and hypertrophy of the type Ii-B muscle fibers (the ones with the most inherent for force and power output). This recipe uses a higher intensity bracket than the extended 5s method, normally 87-92% of 1 Rm and attempts to hit 5 intermitted repetitions with that load. A first-rate lump set would go like this...

The athlete would take their 3-4 repetitions maximum and performs 1 rep, racks the bar, 7-12 seconds pause, 1 rep, 7-12 second pause in the rack, 1 rep, 7-12 seconds pause, 1 rep, 7-12 seconds pause, and a final 1 rep, and a 3-5 puny rest. normally 3-5 sets are employed. Here is a summary...

Classic lump Method

· Load- 85-92% of 1 Rm

· Reps- 5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 Rm

The last progression in level 1 is the antagonist lump method. This is basically a discrepancy of the first-rate lump method, with the irregularity being that the athlete alternates in the middle of to opposing exercises with minimal rest (the pause is taken by the opposing exercise being performed). Reps and sets still apply, however the carrying out of a set is a puny different...

The athlete would take their 3-4 repetitions maximum and performs 1 rep of bench press, racks the bar, proceeds to do 1 rep of bent over barbell rows, 1 rep on the bench press, 1 rep of the row, 1 rep bench press, 1 rep of the row, 1 rep on the bench, 1 rep on the row, and a final 1 rep on the bench, and 1 final rep of the row and a 3-5 puny rest. normally 3-5 sets are employed. Here is a summary...

Antagonist lump Method

· Load- 85-92% of 1 Rm

· Reps- 5 Total Reps each antagonist exercise, 1 Rep exercise 1, 1 Rep exercise 2, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 Rm on two opposing exercises

· For those who need to know antagonists, examples would be horizontal push and horizontal pull (bench and row), vertical push and vertical pull (shoulder press and chin up), quad dominant and hip dominant (squat and good morning), arms (curl and triceps extensions).

Level 2

It goes without saying that a foundation of lump training should have been built in the former level prior to taking on the more developed methods here!

The first progression of the second level is named after the late Mike Mentzer, a extremely thriving bodybuilder. I first learned the Mentzer lump recipe through Coach Thibaudeau's exquisite Dvd on lump training, and I continued to research it by reading Weight Training the Mike Mentzer Way. This is a very mighty recipe and should not be taken lightly. The goal of this recipe is to achieve 4 to 5 total reps at 100-80% intensity. First the athlete will achieve 2-3 singles in first-rate lump fashion at 90-100% intensity and drop the weight approx 10% and achieve an additional one 1-2 repetitions with that weight in first-rate lump fashion. For example...

The athlete takes 98% of their 1 Rm and does 1 rep, racks the bar, 7-12 seconds pause, an additional one 1 rep, 7-12 seconds pause, an additional one 1 rep, 7-12 seconds pause, the spotter reduces the weight (in 7-12 seconds) and the athlete performs 1 more rep with this weight. Here is a summary...

Mentzer lump Method

· Load- 90-98% of 1 Rm

· Reps- 4-5 Total Reps, intermitted, 1, pause, 1, pause, 1, pause, sell out weight 10%, 1 Rep

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 4-5 Repetitions with a 1-3 Rm

The second progression is called the drop set cluster. This is a blend of the first-rate lump recipe and the Mentzer lump method. Most trainees know what a drop set is, a descending project of dropping weight after performing some repetitions. The drop set lump still uses high intensity (90-100%) and drops the weight 5-10 lbs per drop on single repetitions. Again 5 reps are the target goal. An example being...

The athlete does 1 rep with 98-100% intensity, racks the bar, and the training partner or spotters take off 5-10 lbs from the bar during the 7-12 seconds pause, the athlete does an additional one single, Racks the bar, the spotters tiptoe to strip 5-10 lbs, athlete performs an additional one single, racks the bar and more weight is stripped, athlete does an additional one rep, racks and spotters sell out weight further, and athlete completes last rep. The drop set lump allows a higher level of muscular tension, due to the repetition's slow speed and the rep is being performed at 100% maximal momentary strength (i.e. All muscle fibers are being recruited to lift the load) (Poliquin, contemporary Trends in Strength Training, 18-19). A overview can be found here...

Drop Set lump Method

· Load- 90-100% of 1 Rm

· Reps- 5 Total Reps, intermitted, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1, pause lower weight 5-10 lbs, 1 Rep, pause lower weight 5-10 lbs, 1 Rep, pause lower weight.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 1-3 Rm

The final progression in level 2 is called the accentuated eccentric lump method. Caution: this recipe will wish a competent spotter! As you might know, I do like to accentuate the eccentric quantum of an exercise (see Eccentric Training for Athletes article). This recipe combines the first-rate lump recipe with an accentuated eccentric quantum of the lift. Again, the set and rep project stays close to the first-rate lump method, however during the eccentric or lowering quantum of the exercise, the training partner will push down on the bar and release at the mid point. This requires a very skilled spotter! They should only apply enough resistance to have the athlete still lower the bar under control! If the bar is dropping like a bag of bricks, it is not helping the athlete it is hurting them! Here is an example...

The athlete would take their 3-4 repetitions maximum and performs 1 rep with the training partner applying pressure to the bar in the lowering portion, racks the bar, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 second pause in the rack, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, 1 rep with the training partner applying pressure to the bar in the lowering portion, 7-12 seconds pause, and a final 1 rep with the training partner applying pressure to the bar in the lowering portion, and a 3-5 puny rest. normally 3-5 sets are employed. Here is a summary...

Classic lump Method

· Load- 85-92% of 1 Rm

· Reps- 5 Total Reps, intermitted, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, 1 with the training partner applying pressure to the bar in the lowering portion, pause, etc.

· Sets- 3-5

· Rest Intervals- 3-5 Minutes

· Target Goal- 5 Repetitions with a 3-4 Rm

Advantages for the Athlete

In his contemporary Trends in Strength Training (2001) text Charles Poliquin points out the advantages of using lump training for athletes, this is what he wrote...

· A higher total whole of repetitions with a higher mean intensity in the same whole of time as first-rate strength or neural based training

· Increased total training time under tension for the high-threshold fast-twitch fibers; a prerequisite for reaching hypertrophy of these premium fibers. This may seem contradictory to the conception of relative strength, but hypertrophy can be beneficial if it is done in the right motor units.

· Higher force/lower velocities repetitions-a prerequisite for inducing maximal strength gains.

Putting it together

Cluster training is without a doubt a growth and strength stimulus. But how do you combine it into a plan? Clusters should not be used for more than 3-4 weeks, or else the recipe will become stale and your body will have adapted to the recipe anyway. So the recipe must be integrated into a every year plan or at least a periodized cycle.

If an athlete or coach utilizes a conjugate recipe approach, lump training would fall into the plan as a Maximal exertion Method, due to its use of high loads. So one would essentially use it like this...

Max exertion Day

Me- first-rate lump Method

Assistance work done using first-rate hypertrophy methods (2-4 x 8-12)

If the athlete or coach decides to use linear periodization, lump training would fall within the Strength Phase bracket and each movement would be given the lump training method.

Strength Phase

Day 1- Horizontal Push/Pull

Bench Press- first-rate lump Method

Bent Over Barbell Row- first-rate lump Method

If the athlete or coach is utilizing undulating periodization (i.e. Rotating in the middle of assorted strength methods by weeks with a training cycle) lump training could be used for maximal strength work.

Strength Weeks
Week 1 and 5

Day 1- Horizontal Push/Pull

Day 2- Hips Dominant/Quad Dominant

Day 3- Vertical Push/Pull

1 exercise per Movement Group-

Classic lump Method

Cluster training is very versatile, and athletes can benefit from this recipe by increasing both strength and size. However, like any other training tool, this one should only be used in moderation due to the intense fatiguing succeed it has on the Central Nervous System. Also this recipe requires competent spotters, a luxury some do not have.

Cluster training done properly can help to jump start new growth or new strength adaptations in athletes. It can also growth all ready existing levels of size and strength. Any athlete (with the proper foundation) can benefit from this style of training! Good luck implementing this recipe in your and your athlete's training!

Sources & additional Study

1. Poliquin, Charles contemporary Trends in Strength Training (Self Published) 2001.

2. Thibaudeau, Christian (2005) lump Training [Dvd].

lump Training: The Athlete's Size and strength Edge

Martial Arts force Training

According to various sources on the internet, a 1996 report in Iron Man Magazine revealed Bruce Lee's workout. In increasing to his cardio and karate workouts, Lee lifted weights three times a week and performed the following routine:

clean and presses 2 x 8

Strength Training

squats 2 x 12

Martial Arts force Training

barbell pullovers 2 x 8

bench presses 2 x 6

good mornings 2 x 8

barbell curls 2 x 8

Unfortunately, he injured his back doing good mornings, which nearly ruined his career. Otherwise, his weight training was successful in that it is credited with helping him add 30 pounds of solid muscle to his relatively small frame.

Although Lee is the most paramount martial artist ever, it may be that the strongest was a man named Masutatsu Oyama. Therefore, it will be spellbinding to discrepancy Lee's workout with Oyama's.

The Karate Bull-Fighter

Oyama was one of the first to bring Karate to America and founder of the Kyokushin style of Karate. His 1958 first-rate "What is Karate?" was one of the first books on the field written in English, and designed to make the field accessible to westerners.

Oyama initially became paramount with stunts such as bull-fighting Karate-style. Unlike Mexican bull-fighters, he would well wrestle the bull to the ground and break off one of its horns. (He wasn't too beloved with animal rights activists in Tokyo.)

Oyama's Strength Training

According to Oyama's 1958 book, strength and speed are more important than skill for Karate, and speed more important than strength. Also, he said it was very important to practice jumping.

Here are some recommendations he gives in "What is Karate?" (He doesn't give an exact workout.)

Running - 4km per day

Rope-skipping - 20 minutes per day

Dumbell arm practice (shoulder press?) - 200 times

Dips - 100 times

Push ups (with hands in fist) - 300 times

Inclined push ups - 100 times

Jumping side kick over 4 foot vaulting horse

Inclined dumbell bench press

Exercises requiring a partner:

Hitting bag with upper elbow and side of elbow - 200 times each

Practicing jumping kick with bag

Exercises for neck (with partner)

Leg practice (squat with partner on back)

Back and Abdomen exercises with partner

Elsewhere in the book, Oyama said that he would bench press 175 pounds 500 times a day.

Then there are karate-specific exercises such as straw remarkable and exercises that are specific to board and stone breaking abilities. All this was in increasing to practicing forms, sparring, etc.

Comparing Lee and Oyama

Now, what strikes me as the requisite discrepancy in the middle of Lee's and Oyama's workout styles is volume. Lee's weight training habit is relatively brief, and he avoided lifting on days of heavy martial arts training.

While Lee might do an practice for 2 sets of 8 reps (which is fairly typical), Oyama would do it for hundreds of reps. Clearly, Oyama's is a more time-consuming advent that would want a lot of dedication.

If you look at pictures of these men, they have quite distinct builds. For Lee, his training goal was apparently to add bulk. Before the weight training, he weighed only 135 pounds, and he added 30 pounds of solid muscle.

Oyama, on the other hand, was obviously a stockier fellow, and talks in his book about losing weight while periods of intense training. Judging from pictures of him with other people, I would say that he was probably slightly taller than Lee (who was 5' 8"). Although Oyama was of average height, he doesn't look like a small guy when standing next to American pro wrestlers, boxers, and strongmen.

Possible Conclusions

The point is not to assess them as saying one was good than the other. I do wonder what affect their training style had on the way they looked and how much was just genetic.

At any rate, if Oyama struggled to keep his weight down, it sounds like high volume training helped him to perform that. Lee, on the other hand, seems to have been plainly lean and wanted the weight training to bulk up (probably to look good on camera). Too much volume might be counter-productive to that goal.

So, maybe the lesson in this is that if you want to lose weight while simultaneously getting stronger, it might be worth considering an old-fashioned high volume workout routine, assuming you can make that kind of dedication. On the other hand, if your goal is to look like Bruce Lee... Well, all I can say is "good luck"!

Martial Arts force Training

program Progressions - Comparing power and Hypertrophy Training

The old adage in resistance training is you can't get bigger without getting stronger and you can't get stronger without getting bigger. In fact it is believed that there is a 50:50 connection between getting bigger and getting stronger.

Yet the types of training methods used for the two areas of strength and hypertrophy have some fairly basic differences. In resistance training the two most leading factors are the tension placed on a muscle and, the period of the training stimulus. The changes made to a agenda for achieving whether strength or hypertrophy relies on the subtle differences you make to the agenda nearby these two areas.

Strength Training

Hypertrophy relies on sheer total loads lifted per workout, per week, per month, month after month after month. Sure there needs to be a progressive turn to this load and there needs to be phases of maximal strength assisting the client to perform the next stage of hypertrophy. Hypertrophy training predominantly stresses the biological muscular principles request it to adapt by growing in size and cope with the sheer volume of work it has been doing. The goal is to lift as much weight over as many reps for an extended period per rep.

program Progressions - Comparing power and Hypertrophy Training

Maximal strength training relies more simply on the biggest weight a client can lift per practice or muscle group. It does not rely as much on how many sets the client achieves, or the total estimate of weight lifted per workout. Max strength training predominantly stresses the neuromuscular principles request the central nervous principles to adapt to the increasing weight needed to be moved by that muscle or that movement sequence. Maximal strength training is best done gently and only increased in speed if you are trying to help construct the clients power.

When programming for hypertrophy, the actual training volume needs to contain a high estimate of reps of at least 250 plus reps/workout, a rep range in the 6 - 15 region and a somewhere between 3 to 6 sets per exercise.

The training intensity needs to be moderate to enable the high volume of reps and sets required and the tempo of each set needs to be controlled to nearby 3 to 4 sec on the eccentric phase and 2 to 3 sec on the concentric phase. You need to do this in order to perform a total of at least 60-70 seconds period per set per exercise.
Another leading factor is the variety of exercises used per workout. A novice should faultless between 8 to 10 exercises in total, and do fewer sets per practice of 2 to 3 sets each. An developed trainer should create greater focus with fewer exercises of between 4 to 5 exercises, but do more sets per exercises of between 3 to 6 sets each. But by far the most indispensable factor in gaining muscle mass; face of calorie intake; is how much weight you lift in tonnes per workout. This is calculated by the following formula.

Volume (total of sets x reps) x Intensity of load (kg per exercise) = Tonnes

Using this method is where you can whether make great gains or great mistakes. Look at the following example.

Program 1

· Bench press                         6 x 15 100kg
· Squats                                 6 x 12 120kg
· Chin ups                              6 x 12 90 kg
· Upright row                           6 x 15 60kg

Total reps for the workout = 324 reps
Total weight lifted for the workout = 29520 kg

Program two

· Bench press              6 x 8               125kg
· Squats                      6 x 6               150kg
· Chin ups                  6 x 8               120 kg
· Upright row               6 x 8               90kg

Total reps for the workout = 180 reps
Total weight lifted for the workout = 21480 kg
In comparing the two programs, you'll see that agenda two achieves the heaviest weights per exercise, but the total rep range is too low being well under 250 reps in total. There is also a massive 8040 kg dissimilarity in total weight lifted between the two workouts. agenda 1 has the reps and sets in the correct ranges and is by far the best agenda to do for weight gain. agenda 2 would make the greater gains in maximal strength.

As we need to place the body under stress in order to make it grow, the total weight lifted per workout for agenda one is producing the greater stress on the muscles biology than agenda two. agenda two is placing greater stress on the body's neural drive to create greater neural recruitment of motor units, but not to growth muscles mass.

When training a client to get greater muscle mass, conjecture the total reps and total weight lifted. Then each time you reprogram the client after the 4-8 week period make sure that firstly you perform the minimum estimate of reps on each agenda and also that you don't drop the total weight volume lifted per workout just to go heavier with certain exercises.

Let's look at someone else example. When training to growth muscle mass we know we have to lift as much weight per workout as possible. Look at the following two programs.

Program 1

· Bench press              6 x 15 100kg
· Squats                      6 x 12 120kg
· Chin ups                   6 x 12 90 kg
· Upright row               6 x 15 60kg

Total reps for the workout = 324 reps
Total weight lifted for the workout = 29520 kg

Program 2

· Bench press            3 x 15 100kg
· Db flyes                  3 x 15 20kg
· Squats                    3 x 15 120kg
· Leg curls                 3 x 15 50kg  
· Chin ups                 3 x 15 90 kg
· Seated row              3 x 15 60kg
· Upright row              3 x 15 60kg
· Lat raises                3 x 15 15kg

Total reps for the workout = 360 reps
Total weight lifted for the workout = 23625 kg

Many population still believe that in order to get big they must agenda clients to do lots of exercises and do more exercises per muscle group, changing the angles and hitting the muscle in both isolated and combination fashions.

In comparing the two programs, you'll see that the sets and rep ranges are both correct. In fact agenda 2 has more reps per workout than agenda 1. Both programs allow 6 sets per muscle group, yet agenda 1 still achieves nearly 6000 kg extra in total weight lifted per workout.

You may think that going to someone else practice will give the muscle more specific work, yet when the body is trained less than 6000 kg in stress, it will talk less, grow less and adapt more swiftly than if it was to do agenda 1.

In programming for hypertrophy make sure that if you are going to manipulate the agenda variables that you take into observation the principles mentioned above. It is much easier to agenda strength by consistently increasing weights lifted and decreasing reps performed. When dealing with clients who have less than 5 years perceive and are trying to perform weight gain naturally, train between 1 and 1.5 hrs 3 to 4 times per week. Only when dealing with clients who train for a indispensable estimate of supplementary hours per week by longer sessions and/or more frequent sessions per week will you need to think changes from the agenda styles shown.

Ultimately though the load principle remains and you must perform greater loads to perform greater muscles mass, except now the load is being spread over complicated workouts and days instead of the acceptable 2 to 4 sessions per week.

program Progressions - Comparing power and Hypertrophy Training

strength Training - The Science

Strength Training techniques with slight or no scientific proof behind them, seem to be on the increase, especially in up-to-date years. This page is designed to give you the scientific principles behind real muscle increase and strength training. Read the science for yourself and make up your own mind.

The following are Scientific Guidelines for strength training that have been known for many years, but have been neglected by many training programmes and systems recently.

Strength Training

1. Finite energy Levels.

strength Training - The Science

We only have a slight amount of energy, therefore strength training programmes should be short and straightforward to ensure you are maximising what you can get out of your training session.

Blood sugar levels (energy) start to deplete after half an hour (30 mins) so the exercises you include in your training session and the amount of time it takes to perfect them is highly important.

Your main aim should be to stimulate as many muscle fibres as possible in the finite time available whilst strength training.

Remember that you need to have a hold of energy available after you have complete your training session, as the body needs energy to heal and fix itself. So training to the point of exhaustion is going to do you more harm than good, as the body doesn't have sufficient energy left over to heal itself.

Therefore you need to create a workout session that will allow you to work every muscle you want for that session, but also insure that it can be completed in roughly 30 minutes. I.e. Before your blood sugar levels start to drop.

2. go for Exercises for Intensity

The exercises you select when creating your strength training sessions is of great importance. In truth there are only a few exercises that you literally need to perform, these being exercises that consist of multi-joint exercises.

In inequity to exercises that merge on isolating singular muscle groups, movements that use a variety of muscle groups are far classic for strength training. This is because the body has to work a lot harder to preform these exercises than it does for isolation exercises.

3. Training Frequency

Many training systems and bodybuilding books and magazines will recommend you to work out 5+ times a week and focus on different body parts each time. Unfortunately for the majority of people, this is not efficient and will have a very high failure rate. This advent may be relevant to the habitancy shown in these magazines, but what you must remember is that every man is different and the majority of habitancy simply can't cope with this high frequency of training.

Everyone has different genetics, and the habitancy shown in these books are likely to have genetics best designed for strength training and body building than most people. Steroids can help overcome this, but I personally want to keep everything I put into my body natural.

The best way for most of us to see allowable gains, is to perfect short, intense workouts, with plenty of rest in-between. I personally don't train any more than 3 times a week.

4. Over-compensation

People often underestimate the importance of rest and recuperation time needed when strength training.

To literally get the muscle gains you want, you need to have short, high intensity workout sessions followed by plenty of time to recover. By doing so you allow the body to merge solely on repairing the muscles that were used in the training session, without having to perform new sessions or fix new sets of muscles.

What the body needs is sufficient time for Over-compensation to take place. This means the body will fix and grow the muscles bigger and stronger so that the next time you work out, they are best qualified to deal with the strains put on them.

5. Progressive Overload

For strength training, Progressive Overloading is possibly the most leading principle you must be aware of and will let you see real results.

The 3 most leading aspects of this are

1.Complete the exercises with perfect form.
2.In each set, push the muscles to the point where they can't do any more without compromising form.
3.Progressively overload the weight used. (Overload the muscles beyond the point they are used to)

This pushes the muscles beyond the point they are used to working at and will force them to adapt to these new demands. In other words, you are giving your muscles a think and a need to increase their strength so they are best qualified to deal with the stresses put on them. This in time will greatly increase you strength.

For example: your body will have adapted to and become qualified to deal with the workout session you performed last week. If you perfect exactly the same session, with the same exercises, the same amount of weight and the same amount of reps, you are not giving your muscles any think to change and grow, as they have already adapted to these demands. This is where progressive overload becomes leading in your strength training.

Once your muscles have become accustomed to a obvious weight, it is time to additional overload them. You can do this by increasing the amount of weight used, the amount of reps completed or the speed at which you perfect the exercises. You need to keep repeating this custom of overloading if you want to grow bigger and stronger muscles.

Nb. You must keep Good Form. You should never cut Technique to perfect extra reps or to lift more weight.

6. Do not Train When Ill or Tired

If you are ill, or feeling tired/fatigued, do not train. Give yourself a rest. Your body needs to focus its energy on fighting the illness or on recovering from fatigue.

If you work out, you are forcing your body to use its energy on other things. As a effect it will take you longer to overcome the illness or fatigue and will not allow your muscles to recover properly.

Give yourself a break!

These Scientific principles behind Strength Training are very important, but have been overlooked for many years in muscle building programmes and regimes.

strength Training - The Science

strength Training - Why is it Important?

We hear a lot about the point of exercise for good health. We understand that aerobic exercise is useful for heart condition and helps to burn fat. But what about adding strength training? How leading is it to our allembracing fitness program?

Many people still have the thought that strength training will make you build big, bulging muscles like you see in bodybuilders. Most people, especially women, do not want to have this look. As a follow they stay away from weights.

Strength Training

Nothing could be added from the truth. Strength training helps us to look lean and healthy. Where good nourishment and aerobics help to burn off the fat, strength training helps to tone the muscles that were underneath the fat. You cannot have a toned body without using weight resistance.

strength Training - Why is it Important?

Strengthening your muscles does more than just make you look good. It helps you have good posture and strengthens your whole framework. Having strong muscles allows you to carry you body's weight more effectively. Resistance training is a great way to build the muscle your body requires.

Another presuppose for strength training is to help forestall muscle loss. As we get older we start to lose muscle. And since the muscle helps to retain our skeletal system, losing muscle can sway our bones as well. If you plan to live to a ripe old age, it is leading to keep your muscles strong so that you are able to have strong bones as well.

However, the natural loss of muscle can be prevented. By using resistance to work your muscles you can help to reverse the muscle lost to aging. You can gather the body you had in your youth by working your muscles as well as practicing good nourishment and aerobic exercise.

Not only will strength training help to build good core muscles, it will help expand your bones and growth your metabolism. In fact, strength training will as a matter of fact help boost your weight loss by firing up your fat burning furnace. Studies show that fat burning continues long after you are concluded strength training. It also can growth bone density and may help forestall osteoporosis.

As far as those who think that you will look like a bodybuilder if you use weights, it is all in how you strength train. Using lighter weights and more repetitions will give you a leaner more toned body. Using heavy weights with fewer repetitions you will build a larger muscle mass. You will not look like Mr. Olympia unless that is what you are trying to achieve!

The point is strength training is leading for everyone. No matter what your fitness goals are, adding resistance training to your routine can help you reach them. You will look better, feel good and have good condition by following good nourishment and an exercise agenda that includes aerobics and strength training.

strength Training - Why is it Important?

compel Training

I've just read a extraordinary book on strength training called "Modern Trends in Strength Training," by Charles Poliquin and I think you'll find this data interesting.

In order to have a successful resistance training agenda for strength, you must consider the concept of maximal voluntary contraction. This can be defined as the potential or attempt to recruit as many motor units as possible to design force. Intensity is the key here. In order to increase intensity, a person must work at a higher ration of their maximum potential by lifting heavier weights or tantalizing the weight faster. Proponents of the "super slow" weight-training programs claim their programs are more intense however, reducing the speed of movement merely increases the time under tension not the intensity.

Strength Training

The intensity of an exercise can be expressed in terms of a 1 Rm max. For example, the maximum weight that can be correctly lifted six times without necessary rest would be known as a 6Rm. Working with 1Rm loads enable an athlete to accomplish maximal motor-unit activation or Mua with each contraction. Achieving Mua will stimulate neural adaptations foremost to enhanced strength. It's foremost to not only consider the number of reps but the speed of the repetitions as well. Lower reps emphasize neural adaptations and higher reps emphasize muscular or metabolic adaptations. This is a practical tool that will help you design programs to accomplish your clients goals.

compel Training

Repetition continuum versus training effect

(Poliquin 1991)

1 3 5 7 9 11 13 15 17 19 21 23

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Neural adaptations Metabolic adaptations

Muscular Strength

The development of muscular strength is best terminated by using 70-100 percent of maximum or 1-12 repetitions. The key is what is thought about minimum intensity. Each repetition equates to almost 2.5% of a 1Rm. If person lifts 10 reps, then they would be lifting 25% of their 1Rm.

Remember this is relative. If person could do 50 reps, would they be working at less than 100% of their maximum?

A person's Training age can sway a person's 1Rm as well. This age refers to the number of years an athlete or client has been participating in a serious strength training program. Most citizen you'll be training will probably be a training age of under 2 years. It usually takes almost 2 years for a person to be thought about strong or " lifting really heavy weights."

In order to decree a beginning weight or intensity, the accepted I hold as perfect when designing a strength phase for a new client's agenda is based on their body weight. Of course, ration of body fat could make a big difference.

In my concept a man is thought about in perfect physical strength or "strong," if his 1Rm is:

For a 180 lb man:

• bench press twice his weight..............................360 lbs
• squat three times weight.....................................540 lbs
• military press one and half times his weight.......270 lbs
• curl his weight.....................................................180 lbs

for a 140 lb woman:

• bench press one and half times her weight.........210 lbs
• squat twice her weight........................................280 lbs
• military press her weight.....................................140 lbs
• curl 3/4's of her weight.........................................105 lbs.

However, because the majority of your clients will be so de-conditioned, it would be best to consider 50% or half of all the poundages from the perfect type above as their 1Rm.

For example, if a man was 180 lbs, then, retention him to my perfect standard, I would surmise his 1Rm in the bench press to be 360 lbs or twice his weight. If this man was a beginner, then cut all the percentages by half. The 1Rm for a 180-lb man will now convert to:

• bench press his weight........................180 lbs
• squat 1 ½ times his weight................. 270 lbs
• soldiery press 3/4's his weight.............135 lbs.
• curl half his weight................................90

for a 140 lb woman:

• bench press 3/4's her weight...................105 lbs
• squat weight.............................................140 lbs
• military press ½ her weight......................70 lbs
• curl 1/4 of her weight .................................35 lbs

Training possible Curve

The median beginning client can often accomplish a 20Rm at 75% of maximum.(1) After one year of training he or she may be down to 10Rm for the same ration and after five years the same person might be only able to accomplish 4Rm. This is because at the beginning of their agenda they are beginning at a lower end of their training-potential-curve. (2) It is generally accepted that weights lower than 70% of maximum, or repetitions higher than 12, would be too light, to elicit a strength response. However, in the initial stages of a program, beginners can make necessary strength gains with as many as 20 reps or 50% of their 1Rm because of the surmise stated above. With that in mind, you might start a beginner who is a 180lb male at 50% of the weights above, so, for a bench press 180 x 50% = 90 lbs. In general, if you're writing a agenda to maximize strength, then repetitions of 1- 5Rm would be your pick. Reps in the 8-15 range produce greater hypertrophy gains with less follow on maximal strength, and reps between 6-7Rm produce equal changes in hypertrophy and strength. (3) These are general guidelines. Remember, novice lifters should emphasize sets of higher repetitions in order to learn strict technique.

Each muscle group or lift responds to a definite median rep range. At 12Rm in the bench press a person may be at 70% of maximum, but at 12Rm maximum for the leg curl, (see fiber type below) a person might only be working at 57% of maximum. Some athletes can unblemished as many as 65 repetitions at 70% in lower body exercises with a high-stretch-shortening cycle such as a leg press. (4) Long term aerobic work can also modify the 1Rm. citizen who compete in events where there is a high cyclical component may accomplish abnormally high repetitions at a very high ration of their 1Rm. Australian rowers have been able to unblemished 12 reps at 97 percent of their in maximum in comparison to the median athlete who may be able to unblemished only 1-2 repetitions at that percentage.

The number of repetitions is the one acute changeable which a person adapts to most quickly. agreeing to strength coach Charles Poliquin, most athletes adapt to a given number of repetitions in just six workouts. Try changing rep ranges every 2- 4 weeks or every 6 workouts. Once your client increases their strength by 10% or four repetitions, you'll need to increase the weight.

Function, or the fiber combination can sway the option of reps for your client. For example, with the knee flexors, sets of 12 repetitions have itsybitsy follow on hypertrophy, as opposed to the knee extensors which can hypertrophy with sets of up to 50 repetitions. It appears the knee flexors are used in general for explosive tasks while the extensors are used in maintaining posture against gravity and for repeated stretch-shortening tasks.(6) Poliquin has found when training the elbow flexors the best strength gains were obtained with at least 2.5 median reps per set with a minimum of 15 reps per workout. (7) Because fiber make-ups can convert from person to person, an median trainee might do seven repetitions maximum at 80% of their maximum, while a fast-twitch private may only unblemished three repetitions at the same given percentage. The soleus muscle usually contains 88% slow-twitch fibers so a range of 15-25 repetitions may be needed to receive a stimulus for growth. (8)

Keep in mind this whole article is based on the concept of maximal voluntary contraction. Every repetition range means you are working to failure. You or your client is not supposed to be able to unblemished one more rep. Here are some of the tantalizing ideas I learned from this book.

• Try lowering the reps not the sets every two workouts. For example, accomplish lifts of 3-4 sets of 20 lb dumbbells for 6-8 reps, for the next two workouts increase the weight to 22.5 lbs and accomplish sets of 5-7 repetitions and lastly, 25 lbs for 4-6 repetitions.

• Drop Sets. Start with a particular weight and accomplish a set to failure. Drop the weight by 5-10%, rest about 10 seconds and lift again to failure. Repeat to failure again. For strength training, don't exceed more than 4 or 5 sets. You may shorten the rest period if needed. Fast twitch athletes may need the longer rest.

• The four/five percent solution requires an increase in the number of resistance each workout. select a 3-rep wide bracket to start the cycle. 3-5,4-6,5-7 or 6-8. If muscle mass is the customary goal, the median set should last at least 40 seconds. If strength is the goal the set should not last more than 20 seconds. Because of the number of sets, only accomplish 2-3 exercises per body part and work each body part every 5 days.

Day 1: Chest and Back

Day 2: Legs and Abs

Day 3: Rest

Day 4: Shoulders and Arms

Day 5: Repeat

Here's an example of a four/five percent workout for person who can curl 7 reps @ 100lbs.

Workout 1

4-5 sets x 7 reps @ 100 lbs.

Workout 2

Increase the weight by 4-5 % and do one rep less per set:

4-5 sets x 6 reps @ 105 lbs

Workout 3

Increase the weight by 4-5% and do 1 rep less per set:

4-5 sets x 5 reps @ 110 lbs

Workout 4

Use the weight in workout 2 for the 1- rep target

4-5 sets x 7 reps @ 105 lbs (If these results are achieved your client is now 5% stronger)

Workout 5

Increase the weight by 4-5% and do 1 rep less per set

4-5 sets x 6 reps @ 110 lbs

Workout 6

Increase the weight by 4-5% and do 1 rep less per set

4-5 sets x 5 reps @ 115 lbs.

Your client should now be able to do a 7Rm with 110 lbs and is now 10% stronger in just six workouts!

• Pyramid System. agreeing to Tudor Bompa, do not exceed an intensity spread of 20%.

10 reps = 25%

8 reps = 20%

6 reps = 15%

4 reps = 10%

2 reps = 5%

• The upper body needs more distinction than the lower body. If you were planning a training cycle for the bench press you would need more range than if you were training for the dead lift or squat. Here's an tantalizing fact. Biomechanists have thought about in a squat, you're lifting 75% percent of your body weight plus the load of the barbell. After all, you're legs are lifting the upper body and not lifting the lower legs off the ground. consider this when adjusting squat poundages of up to 4-5%.

• Have a beginner unblemished more repetitions per set.

• Multiple sets lead to higher and faster rates of strength gains. usually one to two sets are adequate for beginners but after 6-12 sessions a teacher must increase the volume because the muscles will have adapted. Remember, probably the first 30% of strength gains come from an revising in intermuscular coordination. The person "learns" how to lift and becomes more effective at turning on and turning off the systems needed to accomplish the lifts.

• The fewer reps an athlete performs per set, the more sets needed to accomplish the accepted training response. If a client has not fully recovered from a old workout, cut back on the number of sets, not the intensity. For example, in a preparatory period, squat poundages are best driven upwards using a minimum of 7-8 sets of 4-5 repetitions. Once the athlete fails to acknowledge to the training volume as a stimulus, intensity becomes more foremost and 6-10 sets of 1-3 reps produce best results.

There is an inverse proportion to sets and exercises. The total number of exercises should be reduced when performing a large number of sets per exercise.

I hope this helps you and your clients when they are in their strength training period.

Good luck!

1. Modern Trends in Strength Training, volume 1, Poliquin, Charles, 2001, pg. 5

2. Pg. 11

3. Pg. 8

4. Pg. 6

5. Pg. 7

6. Pg 13

7. Pg 9

8. Pg 12

compel Training