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"LOST BOYS"
Objective: Power
Warm up:
3 Rounds
Row 250m
15x Swings @ 44#
10x Push ups
Training:
(1) Work up to 1RM Power Clean
(2) 5 Rounds
2x Power Clean @ 90% 1RM
5x Bench Press
(3) 5 Rounds
5x Curtis P (Increase weight each round. End heavy)
10m tire pull
1 Curtis P = Hang Squat Clean, Right leg lunge, Left
leg lunge, push press.
(4) 3 Rounds
5x Sandbag Getups each shoulder
15x Box Jump @ 24"
Comments:
Rob's Load:
1RM Power Clean - 175# (down 10# - I'm a sissy)
Curtis P's - 95#, 105#, 115#, 125# (broken set 3/2),
135# (broken set 3/2)
Sandbag/Box: 105#/24"
It's probably a stretch to call the Curtis P a "power" exercise. It is really compound lift, with two of the
four exercises (hang squat clean and push press) in the "power" realm. The lunges are pure strength.
At the right weight, the Curtis P has a unique ability to force muscle fatigue and cardio "blow up" onto the
athlete at about the same time. These two influences, painful and panicky, really mess with the head, and when the load increases,
knocking out five in a row is a real test of mental fortitude. Your body can do it, but your mind doesn't want to. Here's
a tip: Sprint. Don't linger - there' no place to hide or rest with the barbell in your hands.
For those readers new to this site, this exercise is named after a welder-buddy of mine and old lifting partner from Pinedale
named Curtis P. Niel.
Curtis a tall, lean street-fighter guy which a close cropped crewcut and piercing blue eyes. Together we'd load up the
barbell with 95# and "race" to 30 reps.
After the first set of suffering, Curtis would always throw another 10 or 20 pounds on his barbell and start at it again.
"Look Robbie," he'd sneer my way, I'm at 115#.....forcing me to ad weight too.
But soon Curtis would forget about me and become with the barbell. Snot, spit and sweat would be flying in the midst of
heavy breathing. "I love this fuckin' exercise! I love this fucking exercise!," Curtis would scream.
THIS CAME E-MAIL .... from Senior Exum Guide Christian Santelices concering rower damper setting:
"The Erg - One of the best, and most dastardly, machines ever conceived. Back at Cal Berkeley we used to spend quite
a bit of time on them. However, we were never coached on how to set the damper. When I first started rowing in 1987 the flywheel
was a bicycle rim with paddles on it. We were amazed when the first aluminum flywheel model came out a couple of years later.
And they just keep getting better. Sounds like, from Brian and Steve's comments, that things have become much more technical
since I stopped rowing competitively, so I don't have any useful comments on the flywheel damper. Steve's suggestion of not
using the foot straps, however, is a good one. The biggest problem I see people having on the erg is the integration of legs,
back and arms. For the stroke to truly flow, all of the parts of the stroke are completed at the same time. Undoing the foot
straps makes you balance on the erg and complete the stroke smoothly, otherwise you fall off...With just a little bit of coaching,
I think we can make the erg much more "enjoyable" for folks as well as more effective. We are striving towards efficiency
of movement with all of our work in the gym. A better stroke on the erg is a step in that direction.
"Hour of Power" - At Cal this was one of the most dreaded workouts. It was broken up into fifteen minute blocks
to prevent mental breakdown. You had to row for a full fifteen minutes keeping it under 2:15/500m and then get a two minute
break to get off and stretch. All in all the workout takes an hour and six minutes. These workouts were always conducted in
the "Erg Lab," a dark, dusty cave-like room underneath the bleachers at the track stadium on campus. The heavyweight
coach at Cal occasionally prescribed two or even three Hours of Power consecutively. Thankfully, our lightweight coach believed
in more cross-training (i.e. running), so we never had to do a double."
THIS CAME E-MAIL FROM ALAN IN SOUTH CAROLINA WHO DID "GIRL FARTS" USING AN AIRDYNE. I HURT JUST THINKING ABOUT
IT!:
"GIRL FARTS" On Airdyne
Objective: Power Endurance
Warm up:
Ride 25 calories (cals), then ....
3 Rounds
10x air squats
10x push ups
Training:
(1) 10-9-8-7-6-5-4-3-2-1 For Time
Ride x10
Renegade Man Makers (M-25#, W-15#)
First round = 100cals Ride, 10x RMM's
Second Round = 90cals Ride, 9x RMM's, etc....
Comments: 10cals per :30 sec minimum. I forgot to start my timer, so I do not have a time. However, this will be one
of my benchmarks.
Thanks, Alan
- Rob Shaul
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| Shawn works a heavy power clean. |
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| Dave lunges throug a Curtis P. |
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| Get ups with the 105# bag.....suck. |
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| Niel and the 30" box. |
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