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Determine the Length of Your Workouts

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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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marcrph

Portugal

Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!

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BennyAnthonyOfKC

Missouri, USA



MONDAYS: CIRCUIT-STYLED HIT


(1) HIPS-EXTENSION
(2) HIPS-FLEXION
(3) KNEES-EXTENSION [quads]
(4) KNEES-FLEXION [hamstrings]
(5) HIPS-ABDUCTION
(6) HIPS-ADDUCTION
(7) ANKLES-EXTENSION [calves]
(8) GRIPLESS PULLDOWN [Nautilus Behind Neck]
(9) FLYES [my sub-protocol with dumbbells, similar to Jrep style]
(10) ELBOWS-EXTENSION [triceps]
(11) ELBOWS-FLEXION [biceps]
(12) TORSO-ROTATION




WEDNESDAYS:


(1) shoulder-loaded squats [bottom-halves, Jrep]
(2) pulldowns [SuperSlow]
(3) shoulder-loaded squats [top-halves, Jreps]
(4) low-rows [thirds near the completion of ROM, a.k.a. end-turnaround, in Jrep-style]
(5) NECK-EXTENSIONS [SuperSlow]
(6) NECK-FLEXIONS [SuperSlow]
(7) GRIPPING [HammerStrength, or Nautilus Super Forearm]
(8) SHIN-EXERCISE
(9) MedX Low Back
(10) SuperSlow Linear Abdominal, or MedX Abdominal




FRIDAYS:


(1) FULL SQUATS [negative-only]
(2) BENCH PRESS [negative-only]
(3) PULLDOWN [negative-only]
(4) LOW-ROW [negative-only with emphasis on the end-turnaround of ROM]
(5) SHOULDER-FLYES [thirds in Jrep-style]
(6) SHRUGS [negative-only]
(7) CALVE-RAISES [halves in Jrep-style]



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Michael Petrella

Ontario, CAN

marcrph wrote:
Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!



I don't really care how you train, if you are looking for several 300lb muscular lineman you better have a good docter who knows a thing or two about gear.

Back in the day when more teams were training HIT, 230-250lb was a good size man. Now that is a quarter back. So either training has progressed greatly in the last 40 years ( I dont think so) or the obvious conclusion is you need the best out there with knowledge of the drugs and how they react.

Michael

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sgb2112

BARWIS FACTOR!

Michigan will go undefeated & win the National Championship since they got the best S&C trainer of all time!
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marcrph

Portugal

BennyAnthonyOfKC wrote:


MONDAYS: CIRCUIT-STYLED HIT


(1) HIPS-EXTENSION
(2) HIPS-FLEXION
(3) KNEES-EXTENSION [quads]
(4) KNEES-FLEXION [hamstrings]
(5) HIPS-ABDUCTION
(6) HIPS-ADDUCTION
(7) ANKLES-EXTENSION [calves]
(8) GRIPLESS PULLDOWN [Nautilus Behind Neck]
(9) FLYES [my sub-protocol with dumbbells, similar to Jrep style]
(10) ELBOWS-EXTENSION [triceps]
(11) ELBOWS-FLEXION [biceps]
(12) TORSO-ROTATION




WEDNESDAYS:


(1) shoulder-loaded squats [bottom-halves, Jrep]
(2) pulldowns [SuperSlow]
(3) shoulder-loaded squats [top-halves, Jreps]
(4) low-rows [thirds near the completion of ROM, a.k.a. end-turnaround, in Jrep-style]
(5) NECK-EXTENSIONS [SuperSlow]
(6) NECK-FLEXIONS [SuperSlow]
(7) GRIPPING [HammerStrength, or Nautilus Super Forearm]
(8) SHIN-EXERCISE
(9) MedX Low Back
(10) SuperSlow Linear Abdominal, or MedX Abdominal




FRIDAYS:


(1) FULL SQUATS [negative-only]
(2) BENCH PRESS [negative-only]
(3) PULLDOWN [negative-only]
(4) LOW-ROW [negative-only with emphasis on the end-turnaround of ROM]
(5) SHOULDER-FLYES [thirds in Jrep-style]
(6) SHRUGS [negative-only]
(7) CALVE-RAISES [halves in Jrep-style]





Not Bad!
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marcrph

Portugal

sgb2112 wrote:
BARWIS FACTOR!

Michigan will go undefeated & win the National Championship since they got the best S&C trainer of all time!


Better watch out for App State!
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marcrph

Portugal

I thought it best for Arthur jones to speak:
---------------------------------

"The training routine that we are using in DeLand, Florida, moves so fast that it is almost frightening to watch - but it must move at such a pace in order to produce the results that we are producing. No other type of training will even begin to produce similar results.

The entire training program for the legs and lower back consists of only three exercises in most cases - and never more than four exercises in any case. One set of each of three (or four) exercises. A total training time of three or four minutes - performed only twice weekly. A total weekly training time of six or eight minutes.

Thirty seconds into this routine and the pulse rate hits a level of 160 to 190 - and the pulse rate will not drop below 130 until after the entire workout is completed, a period of approximately twenty-eight minutes for a total body workout, a workout covering every major muscular structure in the body, the legs and lower back, the upper back and chest, the shoulders and arms, the abdominals, literally everything.

The above-mentioned routine is the exact training program that we will use with the Cincinnati Bengals Professional Football Team starting in May of this year (1972) - it is the exact program that almost anybody should use, regardless of why they are training, no matter what their goals may be. It is the program (or, at the very least, very close to the exact program) that almost everybody will eventually use."

From "Iron Man" articles; 1970-1974

"The Real Value Of Exercise"

Author, Arthur Jones.
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marcrph

Portugal

Michael Petrella wrote:
marcrph wrote:
Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!



I don't really care how you train, if you are looking for several 300lb muscular lineman you better have a good docter who knows a thing or two about gear.

Back in the day when more teams were training HIT, 230-250lb was a good size man. Now that is a quarter back. So either training has progressed greatly in the last 40 years ( I dont think so) or the obvious conclusion is you need the best out there with knowledge of the drugs and how they react.

Michael



I think "Brother Hise" would disagree with you!
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Tomislav

New York, USA

marcrph wrote:
Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!


Marc,
Pro football player and 300 lb muscular athlete - we can take it as a given that an array of pharmaceutical enhancements will be leveraged by each athlete; In terms of our hypothetical training regimen this both enhances their recuperative ability and brings the 300 lb muscular goal within reach.

Despite these advantages, these athletes are training hard playing ball for many hours nearly every day - so I would have them train only once a week with a full body workout as follows:

Heavy Partial Squats
Heavy Power Cleans
Heavy Push Press
Heavy Rows

Warmups and 3 working sets of each, 5-7 minutes rest between working sets.

Think these basics and the extra sets (remember, enhanced recuperation) have a lot of potential for building 300 lb supermen.

Curious what would the frequency and time between sets be for some of the suggested Nautilus routines?
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BennyAnthonyOfKC

Missouri, USA



TAMISLAV.... POWER-CLEANS, REALLY? WHAT PLACE DO THEY HAVE ON THIS FORUM, LET ALONE IN USAGE AT ALL, excepting Olympic-lifters for practicing part of their moves? My question is rhetorical, but I write this in respect, as I do not recall you ever writing a harsh word to me. Thank you, in advance, for that.
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BennyAnthonyOfKC

Missouri, USA


Of course, I should have added that if a potential team-mate on a football-squad already had experience with several months of HIT, then I would only let them do my routines to verify their skill-level, endurance and mental-focus, especially for the reason that I would not want to overtrain them. The non-HITters are likely either over-trained already far in excess of what I would have them do, or too babied by the former coaches that love their little darling super-stars to actually make them work, so my routine will likely moderate those scenarios.

For the trainees that become advanced in HIT, binging down the number of workouts to twice per week would be an option, although I would still have them use the routines. The other more likely option is dividing all three workouts into halves, then having them train with SIX DIFFERENT ROUTINES!

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marcrph

Portugal

How about incorporating X-Force?
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marcrph

Portugal

Tomislav wrote:
marcrph wrote:
Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!


Marc,
Pro football player and 300 lb muscular athlete - we can take it as a given that an array of pharmaceutical enhancements will be leveraged by each athlete; In terms of our hypothetical training regimen this both enhances their recuperative ability and brings the 300 lb muscular goal within reach.

Despite these advantages, these athletes are training hard playing ball for many hours nearly every day - so I would have them train only once a week with a full body workout as follows:

Heavy Partial Squats
Heavy Power Cleans
Heavy Push Press
Heavy Rows

Warmups and 3 working sets of each, 5-7 minutes rest between working sets.

Think these basics and the extra sets (remember, enhanced recuperation) have a lot of potential for building 300 lb supermen.

Curious what would the frequency and time between sets be for some of the suggested Nautilus routines?


Interesting!
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marcrph

Portugal

Grip & neck work would be necessary IMHO!
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marcrph

Portugal

For the legs and hips:

I would use a X-Force weight stack with a highly modified Nautilus Duo-Squat.
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Ciccio

marcrph wrote:
Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!



You mean in-season training? Check your copy of BBS!

Franco

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Tomislav

New York, USA

BennyAnthonyOfKC wrote:


TAMISLAV.... POWER-CLEANS, REALLY? WHAT PLACE DO THEY HAVE ON THIS FORUM, LET ALONE IN USAGE AT ALL, excepting Olympic-lifters for practicing part of their moves? My question is rhetorical, but I write this in respect, as I do not recall you ever writing a harsh word to me. Thank you, in advance, for that.

Benny,

I think power cleans are great for football; sport specific in that they build explosive strength. Many will disagree but there is significant research that plyometrics do indeed build explosive strength and these real results are illustrated on the field.

Also, I think it's possible to incorporate cleans and many other types of lifting exercises into a HIT routine (use power gymnastic moves in my own) if they benefit the athlete; think HIT is about brief infrequent intense training, not Nautilus specific :)
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Tomislav

New York, USA

marcrph wrote:
Grip & neck work would be necessary IMHO!


Marc,
I agree with you and thought about those when pondering my hypothetical routine for the players; left them out for these reasons:
These pro players are already going to be pretty big and heavy when I start training them; their necks and forearms will already be huge from their prior training and they will by no means shrink now - think they will get significant additional forearm and neck development by virtue of working up to the immense poundages on those basic compound exercises required for them to hit the 300 lbs.
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Landau

Florida, USA

Sports Specific - Football - Football - If You Want to Get Better at Hoisting a Barbell = Power Clean It. Just Because a Said # of Football Players are Attracted to Cleaning a Barbell Means Absolutely Nothing Other Than to The Sad State of Affairs That This "Practice" is Even Bothered With - End of Story - Capiche?
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southbeach

marcrph wrote:
Grip & neck work would be necessary IMHO!


They don't need a big neck or grip. they need a big HIP EXTENSION! first and foremost.
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Paul25

Tomislav wrote:
BennyAnthonyOfKC wrote:


TAMISLAV.... POWER-CLEANS, REALLY? WHAT PLACE DO THEY HAVE ON THIS FORUM, LET ALONE IN USAGE AT ALL, excepting Olympic-lifters for practicing part of their moves? My question is rhetorical, but I write this in respect, as I do not recall you ever writing a harsh word to me. Thank you, in advance, for that.
Benny,

I think power cleans are great for football; sport specific in that they build explosive strength. Many will disagree but there is significant research that plyometrics do indeed build explosive strength and these real results are illustrated on the field.

Also, I think it's possible to incorporate cleans and many other types of lifting exercises into a HIT routine (use power gymnastic moves in my own) if they benefit the athlete; think HIT is about brief infrequent intense training, not Nautilus specific :)


There is no exercise in the GYM/WEIGHT ROOM that will transfer onto the Pitch/Court or Rink! Get Dardens book Tom and read the chapter on Motor Unit Learning, you will learn something! I play alot of Football (Soccer to the yanks) but nothing I do in the Weight Room will help me pass,Cross or shoot better! I have to perform the EXCAT skill to have any PSOTIVE transfer! Robert Singer who Ellington mentions in NBFOSR is an excellent source!

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marcrph

Portugal

southbeach wrote:
marcrph wrote:
Grip & neck work would be necessary IMHO!

They don't need a big neck or grip. they need a big HIP EXTENSION! first and foremost.


Hey clown,

Are you going to send funeral flowers when they break their necks?
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marcrph

Portugal

Ciccio wrote:
marcrph wrote:
Football season is rapidly approaching! Praise be!

As there are few if any football teams, college or professional, that use HIT......and furthermore.....the most successful HIT team of all.......the undefeated Miami Dolphins in the 70's, training history is all but awash in rumors, unsubstantiated facts, and lack of documentation, I wonder how YOU would be training YOUR TEAM RIGHT NOW!

How would YOU train YOUR team?

P.S. YOU need well-conditioned mobile, 300 pound muscular linemen for YOUR style of play!



You mean in-season training? Check your copy of BBS!

Franco



Right now! It's preseason except in Canada, and who cares about Canadian football!

The question was directed at YOU, not Doug McGuff.
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southbeach

marcrph wrote:
southbeach wrote:
marcrph wrote:
Grip & neck work would be necessary IMHO!

They don't need a big neck or grip. they need a big HIP EXTENSION! first and foremost.


Hey clown,

Are you going to send funeral flowers when they break their necks?


no one tackles with their necks anymore dud, geez

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Tomislav

New York, USA

Paul25 wrote:
Tomislav wrote:
BennyAnthonyOfKC wrote:


TAMISLAV.... POWER-CLEANS, REALLY? WHAT PLACE DO THEY HAVE ON THIS FORUM, LET ALONE IN USAGE AT ALL, excepting Olympic-lifters for practicing part of their moves? My question is rhetorical, but I write this in respect, as I do not recall you ever writing a harsh word to me. Thank you, in advance, for that.
Benny,

I think power cleans are great for football; sport specific in that they build explosive strength. Many will disagree but there is significant research that plyometrics do indeed build explosive strength and these real results are illustrated on the field.

Also, I think it's possible to incorporate cleans and many other types of lifting exercises into a HIT routine (use power gymnastic moves in my own) if they benefit the athlete; think HIT is about brief infrequent intense training, not Nautilus specific :)


There is no exercise in the GYM/WEIGHT ROOM that will transfer onto the Pitch/Court or Rink! Get Dardens book Tom and read the chapter on Motor Unit Learning, you will learn something! I play alot of Football (Soccer to the yanks) but nothing I do in the Weight Room will help me pass,Cross or shoot better! I have to perform the EXCAT skill to have any PSOTIVE transfer! Robert Singer who Ellington mentions in NBFOSR is an excellent source!


Paul,
I have the NBFOSR and I think it's an excellent book; I disagree with some of the ideas presented in the chapter on motor learning though - I think there is sport specific transfer and believe I have experienced it on the field, skating, water skiing and snow skiing. In terms of the power cleans, the 300 lb linemen need to be able to explode into their opponents who doubtless train with power cleans. I think the athlete training on a machine is going to be at a disadvantage on the line; think while the machines can build very large muscles they don't build as much functional strength: Sure, the athlete is stronger, but exercises like squats and power cleans build strength in the context of articulated skill matrices that are an integral part of the sport.

David,
I know you're not particularly fond of the skill matrix terminology; but consider also in context of Wolfs law -when the athlete is building muscle and bone in the construct of skill matrices mirrored in sport, mineral is laid into bone and musculature is developed along lines of force more appropriate to the sport due to the mirroring; in football the athlete will be stronger and more resiliant upon impact compared to machine training which changes some lines of force and eliminates other completely by bracing and buttressing. Both are critical to the athlete.
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