Here are a few of our favorite Big Ideas + Other Cool Stuff from Week 3 of Brooks Kubik's 4-week course Dinosaur Training:
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The Context
Brooks Kubik is the author of Dinosaur Training: Lost Secrets of Strength and Development, an international best seller that ushered in the Dinosaur Era. Today, more than 15 years after its publication, Dinosaur Training continues to hold a powerful grip on the hearts and minds of serious trainees the world over.
In this 4 week course Dinosaur Training will teach you how to train the way the old-time champions trained. It will show you how to build a body that LOOKS strong, and IS strong – seriously strong. And you’ll learn how to do it without spending half your paycheck on expensive food supplements – without using anabolic steroids or other dangerous drugs – and by training less often and for shorter workouts than you use now.
Let's check out a few of our favorite Big Ideas from Week 2 of Dinosaur Training: The 10 Commandments of Dinosaur Training (Part Two):
Big Idea #1: The Second Element: Compound Basic Exercises
This is the continuation of the exercises for dinosaur training. The other exercises can be found in Week 2 notes: here
Arms: shoulder width press, heavy curls (pull fast and quickly with perfect form), barbell curls or dumb bell curls (ideally barbell curls), thick bar curls, EZ curl bar.
Back: The back is one of the power zones of the body, it needs to be trained accordingly. Stiff legged deadlifts, flatback deadlifts, trap bar deadlift, power snatches, split snatches (only with a trainer), power clean, kettlebell exercises, pullups.
Never do heavy bent arm pullovers!
Neck: deadlifts, rowing, pressing, power cleans, power snatches, shrugs, trap bar shrugs, dumbbell shrugs (one area at a time), bridging, headstrap.
Big Idea #2: Abbreviated Training
Dinosaur training is a return to shorter, demanding, and infrequent workouts. It is a call for more effort and more recovery time.
Brooks reccomends doing 2-3 workouts per week, with each workout being different, with only two primary exercies for about 2-3 sets each.
Ultra Abbreviated Training: 1 exercise workouts!
Exercises: power snatches, power cleans, press squats, clean and jerk.
Heavy weight lifting is essential for muscle gains. Heavy weights causes overcompensation which causes muscle growth!
Goals for heavy lifting: 300 bench / 400 squat / 500 deadlift
Big Idea #3: Formula Lifting
As we age, our performance scales proportionately. A way to calculate this proportion is called the Malone-Meltzer Age Co-efficient. The MM Co-efficient calculates your formula rating based on age.
If you are 30, your co-efficient is ~1. So, if you lift 300lbs, your formula rating is 300lbs.
If you are 60 years old, your co-efficient is 1.509. If you lift 160, your formula lift is 241.
This gives you the ability to compare your performance as your career progresses.
You will lose strenght over time, but you can increase in overall performance in proportion to your age.
The formula can be found here.
Other Cool Stuff:
Want to connect with other participants in the class? Join the community site here!
Hope you enjoyed and see you in Week 4!
-The en*theos team
