Search Results for: Most Recent Files

 *Weight Lifting For Athletes - Basic Conditioning Program*

A printable workout sheet for the Basic Conditioning Program from Weight Lifting for Athletes by Bob Hoffman

 *JWR9 Super Gripper Workout #1*

The Super Gripper Workout Sheet from JWR9, available as a separate file

 *The John Wood Report #9*

[24 pages] The John Wood Report Newsletter, Issue No. 9, "The Grip issue" - Iron League Edition, featuring:

* The World's First Published Super Gripper Workout

* Super Gripper Workout Chart

* Mickey Mantle's Favorite Grip Exercise

* The Football Snatch

* BONUS: My Grip Workout Template

* BONUS: Arthur Jones on Wrist Curls

 *The John Wood Report #8*

Introduction
* Sledge Hammer Training III
* Fractional Plates
* The Gym in a Bag
* Football Training in 1941
* The Latest News

 *Forgotten Bench Press Routine*

Dr. Ken's "Forgotten" bench press routine, originally published in the July, 1974 issue of Iron Man Magazine.

 *Bodyweight Training Program No. 1*

An All Bodyweight Training Program for Beginners

(IRON LEAGUE WORKOUT #12)

Bodyweight training is an excellent way to begin your training career! It requires little or no equipment, so you don’t need to invest in an expensive gym membership, a set of weights or anything else. Plus it works! In fact, if you do it the right way, bodyweight training works so well that many trainees spend their entire career — with great results — doing nothing but bodyweight exercises. This is Workout No. 7 from 'Chalk and Sweat' by Brooks Kubik

Equipment needed: Pullup Bar (optional) Hyperexension Bench (Optional) Bench or Step, Situp Mat or Soft Surface for Bridging

 *Kubik Bench Press Routine (V.2)*

Old-School Bench Press Routine (Version 2)

(IRON LEAGUE WORKOUT #11)

This is a slightly different workout sheet format for the bench press program featured in Six Steps to a Bigger Bench Press" by Brooks Kubik. This chart is more streamlined and we have removed the advice section so that all three workouts can fit onto the same page.

Equipment needed: Barbell, Collars, Weight Plates, Power Rack, Pulley/Pulldown, Neck Strap, Bench Press Bench, Situp Mat

 *Kubik Bench Press Routine (V.1)*

Old-School Bench Press Routine (Version 1)

(IRON LEAGUE WORKOUT #10)

This is a workout sheet that goes along with the bench press program featured in Six Steps to a Bigger Bench Press" by Brooks Kubik. Please refer to that course for all pertinent details. The entry boxes after each exercise are purposely larger to allow for the recording of each set.

Equipment needed: Barbell, Collars, Weight Plates, Power Rack, Pulley/Pulldown, Neck Strap, Bench Press Bench,

 *Hepburn's Law Progress Chart Graph*

This is a larger version of the progress chart found at the back of the "Hepburn's Law" course. This progress chart indicates the increase in the approximate poundage you can expect to lift above your present capabilities after a sustained time period by following the Hepburn System.

 *Chest Expander Shoulder Workout*

Chest Expander Shoulder Workout

(IRON LEAGUE WORKOUT #9)

The following appeared in the August, 1966 issue of Strength and Health magazine from an article written by David Webster. Specific notes on the performance of each exercise are included in an additional download sheet.

Equipment needed: Set of Chest Expanders

 *Abbreviated Workout #3*

Dinosaur Training Secrets Volume I, Abbreviated Workout #3

(IRON LEAGUE WORKOUT #8)

This workout is "Abbreviated Workout #3" from Dinosaur Training Secrets Vol. I by Brooks Kubik which is, at least at the present time, only available as an ebook on the Kindle.

 *"The Time Factor" (Modified)*

“The Time Factor” John McCallum Workout (Modified)

(IRON LEAGUE WORKOUT #7)

This workout originally appeared in "The Time Factor" article by John McCallum in the June, 1965 issue of Strength & Health magazine. This is a modified version - for exercise #1 we have replaced the behind-the-neck-press with what we feel is a much more practical exercises: the standing press. McCallum also recommended more than one set of several of the exercises but performing one "all out" set of each exercise as listed will make a fine workout by itself. Information on the original workout can be found in a separate entry.

 *BIG ARMS ~ Bonus Workout #1*

BIG ARMS ~ Bonus Workout #1

(IRON LEAGUE WORKOUT #2)

All the details for this workout can be found at the end of this article Big Arms - How to Develop Them (1939) - Introduction and Chapter 1

 *Novice Training Schedule #2*

John Grimek's Novice Training Schedule #2

(IRON LEAGUE WORKOUT #5)

From the August, 1952 issue of Strength and Health magazine... "This program is suggested for the heavy or overweight person but should not be followed too vigorously for the first week or two, or until the usual stiffness is passed. This condition always results when the muscles are not accustomed to such exercise. After that, the entire program, as listed here, should be included. In fact, after a few weeks of such training, some of the exercises, particularly those involving the midsection, legs and hips should be included on alternate days to obtain faster results. Usually, however, after six weeks, there is evidence of improvement which encourages the individual to go on.

Three times per week is advisable, and in some cases, four. Follow the suggestions given for additional work involving the abdomen."

Equipment Needed: Barbell, Plates, Collars, Dumbbells, Squat Rack,

 *Novice Training Schedule #1*

Grimek's Novice Training Schedule #1

(IRON LEAGUE WORKOUT #4)

SUGGESTIONS: Follow this program without any changes three times per week—but if you grow tired during your training and feel fatigued after completing it, reduce the schedule to only twice weekly. As the muscles grow stronger, go back again to three training periods per week. This program should not take more than 25 minutes to complete. Regardless of how long it takes to complete this routine, train with a purpose and you’ll obtain better results.

Begin with a weight that you can do for the number of repetitions in the first column and when you can perform the repetitions listed in the second column fairly easily, increase the weight in your exercise. Progress will be more definite this way and the muscles will be coaxed just a bit more in each training period.