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11.30.07

Congratulations Dave Diehl!

Dave Diehl

NY Giants tackle and DeFranco's Training client, Dave Diehl, was named to the Sporting News Mid-Season ALL-PRO Team! This accomplishment is a true testament to Dave's incredible drive and work ethic. Having known Dave for over four years now, I know how much time he spends in the weight room, studying film and his attention to detail with his diet. Being named to the All-Pro Team did not happen by accident for Dave. He works his ass off and he's finally getting the credit he deserves!

This is only the beginning for Big Dave.
Joe D.

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Q: Coach Defranco,
I have seen on the internet a new type of training called "Rest Pause Training". I was wondering what you thought of it and if it could be incorporated in to the Westside For Skinnny Bastard's program.
Thanks, Matt

A: Matt,
"Rest-Pause Training" is far from new. Bodybuilders have been utilizing this technique since the invention of the barbell and dumbbell. I actually think Fred Flintstone utilized Rest-Pause Training in his workouts! Seriously though, Rest-Pause Training has been around for a long time, but it definitely seems to have "regained" popularity recently. Rest-Pause Training basically entails performing a certain number of reps with a given weight - then resting a couple of seconds - and then performing a couple more reps with the same weight. Most people perform an average of two "rest-pauses" per set. This technique enables you to perform more reps with a given weight in "one set", compared to the more traditional way of performing a set. Here is an example of Rest-Pause Training being performed during a set of lat pulldowns.

To answer your question - Yes, Rest-Pause Training can definitely be incorporated into my WS4SB template. We sometimes utilize Rest-Pause Training with our accessory exercises to add variety to our program and cut down on our athlete's workout time. Here's an example of a Max-Effort Upper Body Workout incorporating Rest-Pause Training:

  1. 3-board press - work up to 3RM
  2. Incline DB bench - 3 X 8
  3. Rest-Pause lat pulldowns - 2 sets
  4. Rest-Pause rear delt flyes – 2 sets
  5. Rest-Pause DB lateral raises - 2 sets

Our washed-up meatheads love incorporating Rest-Pause Training into their workouts because of the incredible pump!
Joe D.

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Q: Hey Joe, I am training to try out with Arena Football teams as a quarterback and I was wondering when to incorporate throwing into the Skinny Bastards template. Should I only do it on upper body lifting days, or is it okay to throw every day? I am throwing every day except Saturday and Sunday, so I am curious as to your thoughts on that type of schedule. You don't talk a lot about training QBs, so I am interested to hear some insight on the subject. Thanks for putting so much great information on your site!
Bryan

A: Bryan,
If you have an Arena Football tryout coming up, you shouldn't be asking how to incorporate throwing into your lifting routine; you should be asking how to incorporate lifting into your throwing routine! If your tryout is coming up soon, throwing takes precedence over lifting because throwing is SPP for quarterbacks. At this time of the year, you don't want your lifting to take away from your throwing workouts. With that being said, I would recommend throwing before you lift on days that you will be doing both. Since the frequency, intensity and volume of your throwing workouts has increased, you must decrease the frequency, intensity and volume of your lifting workouts. I do not know you personally, so I can't make concrete recommendations on your program. But, generally speaking, here are the changes I would make to the standard 3-Day 'Skinny Bastard' Template if I were you:

  • Don’t perform a true max-effort lift on max-effort upper body day. I would suggest working up to 1-2 heavy sets of 6 reps in a dumbbell press variation as your main lift.
  • On Repetition Upper Body Day, I suggest performing chin-ups, inverted bodyweight rows or DB rows as your main lift. Leave 1 or 2 reps “in the tank” on all sets of your Rep exercise.
  • On both upper body days, your accessory exercises should focus on the external rotators and the structures of the upper back/rear delts.
  • If you’re going to squat on lower body day, I recommend squatting with a safety bar or performing belt squats (if possible). I would also suggest that you leave 1 or 2 reps “in the tank” on your main exercise.
  • Stretch your pecs and lats everyday. Both the pecs and lats internally rotate your humerus. Your internal rotators are going to become shortened from all the throwing. When you’re not throwing, you should focus on re-lengthening these muscles and strengthening the muscles that decelerate your arm when you throw (external rotators, upper back, rear delts…and throw in some DB curls to keep the elbows healthy).

Hopefully this general insight into my thought process can help you design a throwing and lifting template that suits your specific needs.

Good luck at the tryout.
Joe D.

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Q: Joe D! Although I love all the training info you put out there - I also like to hear your thoughts on non training issues. Heres my question - what are your top 3 movie scenes to watch before you hit the gym or you're just looking to get motivated to kick some ass!! Cant wait to hear your response coach!
Happy holidays,
Bill

A: Bill,
That’s a very interesting question. I didn’t think it would be that difficult to answer, but narrowing my favorite movie scenes down to three is nearly impossible. But - since you asked - I did my best. Here are three scenes that immediately pop into my head. Obviously, there’s many more, but these three scenes get me motivated to ‘kick some ass’!

#3 – ‘A Bronx Tale’ bar fight

You were probably thinking that I would name three sports movies, but this scene from 'A Bronx Tale' had to make my list. I get fired up every time I watch this scene; I love when Sonny locks the door and says, "Now youse can't leave." Classic!! In my opinion, this is one of the best scenes from one of the best movies ever made.

#2 - Al Pacino's speech in 'Any Given Sunday'

I don’t know what it is about this speech, but it never seems to get old. There’s something about it that brings me back to my playing days…it reminds me of the emotion and intensity of being in a locker room before a big game. Nothing can compare to that feeling. This speech brings that feeling back and not many things can do that.

#1 – ‘Rocky II’ training montage

Every single Rocky training montage could have made my list, but I figured I would narrow it down to my favorite. (This was a very difficult decision!)
The thing that gives Rocky II the edge is when Adrian is laying in her hospital bed and she leans over and says to Rocky, “There’s one thing I want you to do for me…WIN.” When she says that and the music starts playing in the background, I want to jump through my skin! I can honestly say that I’ve watched this scene about 1000 times in my life and it has given me chills every single time! If watching the above clip doesn’t do anything for you, you seriously need to check yourself for a pulse!

I think I will end this week’s Q & A with this question. After watching the above three movie clips, I gotta go train. You should do the same!!

Have a great weekend.
Joe D.

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