02.13.04
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Click
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Q: Hey Joe,
I want to start by saying
bad-ass website and video!
Anyways, my question is about in-season leg training
for track. Right now I’m at the beginning of
track season where I run the 100-meter dash and mile
relay. Before school I hit the weightroom 4 days a
week to get my lifting in and I follow your example
of a leg program on Tuesdays and Thursdays. However,
recently during track practice I’ve really noticed
a lot of early fatigue in my legs. I don’t want
to quit lifting and lose any leg strength, especially
since my main sport is football. So I was wondering
if you could give me ANY tips or examples on what
kinds of lifts and reps I should be doing.
Thanks for your time.
Sincerely,
Morgan
A: Morgan,
It sounds like you’re following
my example leg program for the off-season.
I wouldn’t lift legs twice a week during the
season. I would lift upper body twice a week and lower
body once a week. You can maintain your leg strength
during track season with one productive leg workout
a week. Try to perform the one leg workout as far
away from your track meets as possible. For example,
if your track meets usually fall on Mondays and Thursdays,
you should lift legs on Friday.
Make sure you cut down on the volume
as well. I would perform only 2-3 exercises per workout.
Start with a squat or deadlift variation for multiple
sets of low reps (For example, 5-7 sets of 2-5 reps).
This is more neural training and it won’t make
you too sore. I would then move onto a single leg
movement with a more traditional set/rep scheme (For
example, step-ups for 2-3 sets of 8-12 reps). I would
finish your leg workout with a hip extension movement
for 2-3 sets (For example, reverse hypers, pull-throughs
or sled dragging).
By the way, stay away from knee flexion
exercises such as leg curls during the season. I like
them better for the initial stages of the off-season,
not during the season. They have a tendency to tighten
the hamstrings and may increase your risk of pulling
a hamstring during a race.
Good luck.
Joe D.
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Q: I saw
your
article on T-mag.com. Everything was great and
believable until I read the part on your father doing
STRICT hammer curls. But from the photo it can be
seen that he is cheating. The poundage he is using
is too much for him, thus he is cheating. The one
elbow has moved way too much forward to be considered
strict form. Please can you change this info? Otherwise
I have doubts about the rest of the people's performances
on your site.
Jii
A: Jii,
I apologize. You are correct. I took
out my protractor and measured the angle of my dad’s
elbow. It is slightly forward, therefore making it
an unproductive exercise. Gaining your respect means
a lot to me. Therefore, I will change the caption
under his picture. Below I have posted the picture
with a more suitable caption. I hope you approve.
 |
| George DeFranco
performs a set of not-so-strict hammer curls.
Although George has been criticized on his hammer
curl form, he still possesses incredible forearm
and grip strength. George regularly utilizes his
forearm and grip strength to choke the shit out
of pencil neck geeks who criticize his hammer
curl form. |
Hopefully you approve of the new
caption.
Joe D.
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Q: Dear
Joe,
Thanks for the very informative
website.
I want to develop more power and was thinking about
incorporating deadlifts into my routine. I’m
going to start out with the trap-bar variation you
recommend but have concerns of getting that blocky
look a lot of powerlifters have. I notice that your
athletes still have very defined mid-sections even
though they use such lifts. Is this more a diet/genetics
concern or just myth?
Thanks,
Justin
A: Justin,
Deadlifts do not give you a “blocky”
look. That’s a gym myth.
Your statement would be the equivalent
of saying you wouldn’t play basketball because
you don’t want to grow taller. My point is that
basketball doesn’t make you taller; tall people
gravitate towards playing basketball. The same holds
true for powerlifting. The reason that a lot of powerlifters
have that “blocky” look is because a lot
of short-limbed, “blocky” people gravitate
towards powerlifting. Because of their shorts limbs
and increased leverages, they tend to participate
in strength related sports.
And yes, diet does play a big role
in your appearance. If you’re eating a “clean”
diet and you’re not carrying a lot of bodyfat,
deadlifting won’t make you look blocky.
What deadlifting will do is help you pack
on quality muscle mass and burn a ton of calories
in the process!
Joe D.
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Q: I don't
have an inquiry; I just wanted to give you Kudos for
your T-Mag.com
interview. I'm going to print off a special copy
and leave it lying around the "personal training"
gym where I work. Hopefully some of the dipshits at
the gym pick it up, read it and recognize that you
are talking about THEM.
Thanks.
A: No, thank you!
I am honored that you are helping me inform people
at your gym that they are dipshits.
Spread the good word, my man!
Joe D.
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Q: Joe,
Outstanding interview
on T-mag. I trained at Westside in the late 80's.
I never wanted to be a powerlifter, but learn what
I could from the guys there & incorporate their
techniques into my routines. I am a personal trainer
who believes in the basics. All of my clients squat,
bench & deadlift. I tell them up front that I
don't really use Swiss balls, bands or gimmicks. Hard
work & sacrifice gets results. The gym I work
at would freak out if I attached bands or chains to
the bars.
Anyway on to my question... You recommended 3 -5 grams
of L-tyrosine, 30 minutes before your workouts. I
am curious as to what are the advantages to taking
it? I already picked some up & started using it.
During my leg workout the weights seemed lighter than
normal. . .
Thanks in advance for your
input.
Respectfully,
Paris
A: Paris,
L-Tyrosine is an amino acid that
became popular due to its “stimulating”
effect. This is not the nervous/jittery stimulation
you get from caffeine or ephedrine, though. You see,
L-Tyrosine is a pre-curser to many of the “feel-good”
neurotransmitters in your brain (epinephrine, norepinephrine,
etc.). L-tyrosine also helps increase nerve transmission
from the brain to the muscle, activating more motor
units and creating more strength when you lift. (Remember
that the nervous system is the most overlooked component
of strength training. If the nerve doesn’t activate
the muscle, the muscle can’t contract and you
can’t lift heavy weights!) This is why the weights
“seemed lighter” when you took L-tyrosine
before training.
By the way, L-tyrosine works much
better when taken on an empty stomach or with a high
protein / low carbohydrate meal.
Give it a try!
Joe D.
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Q: Joe,
I found your ideas on complex
training very interesting. Would you use complex training
in-season and for how long of a phase?
Thanks.
Bruce
A: Bruce,
I don’t use complex training
in-season. It is too neurologically taxing on the
athlete. I use complex training to peak an athlete
for training camp or a competition. I usually start
it 3 - 4 weeks before the date of competition.
Joe D.
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