The Mission of this gym is to leave better than when you came in.  We want you to excel as an athlete regardless of the sport.  All athletes and serious trainees are welcome regardless of their background.  The only thing(s) that is required of all participants is the drive to improve and commit to self-excellence.  We want team members who are sick of settling of routines and mediocrity.  This gym and its atmosphere encourage athletes to improve and strive to be the best through good coaching and assisting one another.

RESULTS ARE EARNED NOT GIVEN!!

We use many methods in laying the foundation as well as building stronger, leaner, safer, and more explosive athletes.  Body weight, medicine balls, sleds, hill sprints and more help us lay the foundation.  For our more experienced athlete we prefer to use means of “conjugated periodization.”  This means that we use the max effort method, dynamic effort method, and repeated effort method while rotating our primary exercises to elicit the greatest gains without inducing neural fatigue.  In addition to these methods we use kettle bells, sandbags, and strongman implementations. 

We are located in a 5,300 sq foot warehouse facility in Newnan GA.  Make no mistake, this gym is a blue collar, sweat poring free weight gym.  If you are not prepared to work hard then you cannot train here.

We don’t like lazy and inconsistent athletes.  Each athlete and team is expected to work hard and get better.  For those of you who are no longer feeling your “sports club” and your sick of the hard wood floors and AC and you desire a place where you can come in and chalk up your hands and drip sweat with each rep then FITT Warehouse Training Systems if for YOU!!!

 

 

FITT Warehouse Training Systems is located in Newnan, GA.

We’re a small warehouse gym hidden right next to a commercial gym not visible from the street (unless you see us flipping tires and dragging sleds near the edge of Werz Ind Drive!).

We aint pretty but we get it done!

RESULTS ARE EARNED NOT GIVEN!!

 

06.11.11

3rd Annual FITT Warehouse Strongman Contest

With our 3rd Competition without question had to be our most kick ass competitive event in FITT Warehouse history……

 

The Competitors

We had competitors coming in from all over GA to see if they had what it takes to become this years strongest athlete.  I took special pride with all competitors but especially 7 competitors that train with me at the gym as I knew they were well prepared and anxious to get this thing started.  I also was nervous for them as the others came from there other gyms and programs into our home field and wanted that title.  I couldn't let that happen and neither could our competitors.

Honorable Mention:  We normally have a good core group of competing ladies but this year our two time defending champ Dawn Borelli was battling an injury and forced by me to help and cheer from the sidelines.  Our lone female competitor came all the way from Savannah to compete in her very fist strongman contest ever.  Never having competent in an event like this nor lifting heavy weights outside of crossfit style training and running she did an amazing job competing against herself and I'm sure setting some PB'S.  She no doubt impressed all other competitors and herself showing everyone that you can lift like Tarzan and still look like Jane.  Great job Nicole and thank you and Brian for coming all the up from Savannah to compete in our 3rd Annual Strongman Competition. 

Competing Divisions 

This year was one of our largest competing groups.  In the past we've had different weight classes and almost too structured but this year we kept it simple and it was over/under 200.  Our thought process to this was if you felt that you had an unfair disadvantage regarding your weight i.e. 165 lbs going up against 197lbs then what about the football field or basketball court?  Eat more and train with us!

The Events

FITT Warehouse 3rd Annual Strongman Even
HandOver Hand Sled Pull	Sand Bag Carry	Tire Flip	Truck Pull	Log Press	Sled Drag /Farmer Carry
60’ Distance for Quickest Time                 Men’s & Mil/LEO/Fire ↑ 200 lbs 250 lbs ↓ 200 lbs 205 lbs Women’s: 135 lbs	Longest Distance in 1 Minute   Men’s & Mil/LEO/Fire ↑ 200 lbs 200 lbs   ↓ 200 lbs 150 lbs Women’s:   60 lbs	Max # of Reps in 1 Minute                       Men’s & Mil/LEO/Fire ↑ 200 lbs 600lb   ↓ 200 lbs 400 lb Women’s:   250 lb	60’ Distance for Quickest Time                 Men’s & Mil/LEO/Fire ↑ 200 lbs Dodge 2500 Mega Cab   ↓ 200 lbs Ford F 150 Women’s:   Toyota Tacoma PreRunner	Max # of Reps in 1 Minute   Men’s & Mil/LEO/Fire ↑ 200 lbs 155 # Log   ↓ 200 lbs 115 lb Log Women’s:   80 lb Log	60’ Backwards / 60’ Forwards                 Men’s & Mil/LEO/Fire: ↑ 200 lbs 275# & 190# ↓ 200 lbs 225# & 150# Women’s:   160# & 100#
A Mystery Event Has Been Planned To Serve As A Tie Breaker Event

Our Point Structure: 3-2-1 breakdown for 3 top competitors in each class.

Basically how this boils down is for each 1st place finish the competitor is awarded 3 points with 2nd place receiving 2 points, and third place getting 1 point.  There are other means and methods but we chose to go this route.

1st Event: Hand over Hand Seated Sled Pull:  This sled was pulled for 60' as fast you can.  Fastest time wins

 

 

Athlete Placement:

Ladies:

1. Nicole: 27 seconds

Male – 200:

1. Jamie Weaver: 18 sec

2.Patrick Whittaker: 20 sec

3A. Travis Hearn: 21 sec

3B. Andrew Turner: 21 sec

4. Chris Moore: 23 sec

5. Brandon Conner: 25 sec

6. Kelby Holt: 26 sec

7. Gary Hyde: 27 sec

8. John Long: 31 sec

9. John Hogan: 32 sec

10. Chris Kinsler: 33 sec

11. Nathan Lamb: 38 seconds

Male + 200:

1. Ben P. ( I can't say or spell his last name ): 19 sec

2. Charley Chenney: 24 sec

3. David Turbyfield: 25 sec

4. Brian Kirkendall: 29 sec

5. Anthony Williams: 30 sec                                              

 

2nd Event: Sandbag Carry for Distance in 1 minute: Athletes had to carry there respected sandbag weights in a bear hug manner for as many trips in a 60' box as they could for 1 minute.

** should athlete have the same number or be on same number of trips as time expired, feet and yards became determining factor for athlete placement.

 

Athlete Placement:

Ladies:

Nicole: 70 yards

Male – 200:

1A. Travis Hearn: 10 trips

1B. Brandon Conner: 10 trips

2. Andrew Turner: 9 trips + 11 yards

3. Patrick Whittaker: 9 trips + 6 yards

4. John Long: 9 trips + 5 yards

5. John Hogan: 9 trips

6. Chris Kinsler: 8 trips + 13 yards

7. Jamie Weaver: 8 trips

8. Gary Hyde: 8 trips

9. Chris Moore: 8 trips

10. Kelby Holt: 8 trips

11.  Nathan Lamb: 6 trips + 12 yards

Male + 200:

1A. Charley Chenney: 5 trips

1B. Brian Kirkendall: 5 trips

2.David Turbyfield: 4 trips + 17 yards

3. Ben P.: 4 trips

4. Anthony Williams: 2 trips

 

3rd Event: Max Tire Flips For 1 Minute: Now our athletes are good and warmed up we finish our 3rd event of 6 before our intermission with as many tire flips as you can for one minute.  The tires to be flipped were 250lbs for ladies, 450 lbs for -200 lbs, and 625 lbs +200 lbs group.  To flip these tires one time is a task but to do it for one minute tasks sheer strength and mental toughness.

 

 

 

 

 

Athlete Placement

Ladies:

1. Nicole: 10 flips

-200

1. Patirck Whittacker: 17 flips

2. Andrew Turner: 16 flips

3A. Brandon Conner: 15 flips

3B. Travis Hearn: 15 flips

4. Kelby Holt: 14 flips

5. Chris Kinsler: 14 flips

6. John Long: 13 flips

7. Gary Hyde: 13 flips

8. Chris Moore: 13 flips

9. Jamie Weaver: 13 flips

10. John Hogan: 11 flips

11. Chris Moore: 9 flips

12. Nathan Lamb: 11 flips

+200

1. Charlie Chenney: 11 flips

2. David Turbyfield: 11 flips

3. Anthony Williams: 10 flips

4. Brian Kirkendall: 10 flips

5. Ben P. 9 flips

4th Event: Truck Pull With a Harness: The Athlete was hooked up to a harness and had to walk forward pulling on a rope hand over hand for 60" as fast as possible.

 

 

Athlete Placement

Ladies

1. Nicole:  23 seconds

-200

1. Travis Hearn: 20 sec

2. Brandon Conner: 21 sec

3A. Patrick Whittacker: 22 sec

3B. Kelby Holt: 22 sec

3C. Andrew Turner: 22 sec

4. Gary Hyde: 23 sec

5. Chris Moore: 25 sec

6. Chris Kinsler: 26 sec

7. Jamie Weaver: 26 sec

8. John Long: 29 sec

9. John Hogan: 30 sec

10. Nathan Lamb: 41 sec

+ 200

1.  Charlie Chenney: 22 sec

2. Ben P.: 24 sec

3A. Anthony Williams: 26 sec

3B. David Turbyfield: 26 sec

4. Brian Kirkendall: 32 sec

5th Event: Log Press for Max Reps in 1 minute: As if you're not already shot and your grip fried you now have to press a heavy log over head.  Push Press, Jerk, Split Jerk was allowed.  The log weighed 80 lbs with no weight added to it.

 

 

Athlete Placement

Ladies:

1. Nicole: 26 reps (first time ever pressing a log)

-200

1. Patrick Whittacker: 43 reps

2. Kelby Holt: 41 reps

3. Brandon Conner: 40 reps

4. Travis Hearn: 32 reps

5. Andrew Turner: 32 reps

6. Gary Hyde: 23 reps

7. Chris Kinsler: 23 reps

8. Jamie Weaver: 21 reps

9. John Long: 20 reps

10. Chris Moore: 18 reps

11. Nathan Lamb: 18 reps

12. John Hogan: 12 reps

+200

1A. Ben P.: 20 reps

1B. Charlie Chenney: 20 reps

2. Brian Kirkendall: 15 reps

3. Anthony Williams: 9 reps

4. David Turbyfield:7 reps

6th Event – Farmer Carry/Sled Drag Medley.  This put the icing on the cake (almost….we had a tie breaker event)  Competitors had to carry there respected weights (150 each hand -200 & 190 each hand +200) 60' as fast as possible and transition to the sled drag where they had to drag 225 lbs & 275 lbs backward as fast as possible.  This event saw some fierce competition as athletes were racing down as quickly as possible and with wobbly legs and burning lungs drag that heavy sled.  What made this event so special was the support first time competitor Nathan Lamb received.  Exhausted and unable to secure his grip on the left side for the farmer handle he picked up each handle and toted it the distance sprinting back to repeat with the other handle.  Everyone encouraging him and supporting his each and every step made this something to watch as his will and determination would not stop until he had nothing left.  Finishing off this medley he drug the sled as quickly as he could to the cheer of the competitors and crowd finishing his first ever strongman competition leaving it all on the field!

 

 

 

 

 

 

 

Athlete Placement:

Ladies:

1. Nicole: 42.13 sec

-200

1. Travis Hearn: 20.81

2. Brandon Conner: 22.65

3. Patrick Whittacker: 23.40

4. Andrew Turner: 25.03

5. Jamie Weaver: 25.06

6. Gary Hyde: 28.06

7. John Long: 28.09

8. Chris Moore: 29.25

9. Chris Kinsler: 30.03

10. Kelby Holt: 37.21 ( could've placed first had awful but graceful fall )

11. John Hogan: 39.68

12. Nathan Lamb: 2 min 46 sec ( Amazing Job )

+ 200

1. Charlie Chenney: 25.50

2. Ben P.: 26.81

3. David Turbyfield: 27.53

4. Anthony WIlliams: 31.43

5. Brian Kirkendall: 37.43

 

Tie Breaker:  This was great!  In the event of a tie we had pre-determined and event that would separate the tie break and possibly separate there lungs and muscles from there body.  The tie break came down to Patrick Whittaker and Travis Hearn for 3rd place.  Nether one of these guys had ever pushed a prowler much less heard of a prowler suicide.  After a coin toss to determine the order we loaded it up with  90lbs and  had each one of them perform this agonizing event for a combined distance of 60 yards for time with fastest determine the tie break.  Travis Hearn was up first and like he did all afternoon gave everything he had and came across with a time of 43:84.  Next up Patrick and the torque and power he showed on takeoff led us to believe that we may have to run this thing again.  In the end Patrick nudged Travis by 2.5 seconds and came away with 3rd place in the overall male division.

 

Travis Hearn with his speedy attempt to claim third in the tie break                                      Patrick Whittacker having to work hard to knock down Travis' time

 

There is no doubt that every competing athlete out here deserved to take home a trophy.  Your competitiveness, sportsmanship, enthusiasm, support of one another, and your support of this gym was an amazing experience.  I honored and privileged that you took part in this 3rd Annual FITT Warehouse Strongman Competition. 

 In round 1 of “Who’s Training Is Better” the NFL round table we examined 2 unknowns of the NFL in Kansas City Chiefs OL Andy Alleman and Atlanta Falcons RB (2009) Veron Haynes. Even though you only saw a glimse of there training it was easy to see the modality of the battling ropes were far more efficient than the body building regimen Buddy Primm put Veron Davis through.

That was probably an easy decision to make.  I”m now going to make it a little tougher for you guys and this one will really stir up some controversy especially since one of the hard working individuals comes from a mentor of mine as well as one of the most respected hard working coaches in the country in Joe Defranco.  So without any more hesitation let the voting and commenting begin!!!!

**Please remember that this is only a glimpse of there daily training regimen**

Washington Redskins DL Brian Orakpo

 

Houston Texans LB Brian Cusing

 

Which one trains the best?  YOU DECIDE! 

The winner will moves ahead into my athlete strength training bracket to face off other athletes from other professional sports!

Round 1 winner: Kansas City Chiefs OL Andy Alleman

Don’t forget to COMMENT!!

-Travis

Football is in full swing and with that being said, I’m going to leave it up to you guys to see who has the better training regimen and what do you think produces the best results?

 

 

 

 

 

 

 **Please keep in mind that this is only a glimpse into each athlete’s training regimen.

Kansas City Chiefs OL Andy Alleman

Atlanta Falcons RB (2009) Verron Haynes

Which one trains the best?  YOU DECIDE! 

The winner will moves ahead into my athlete strength training bracket to face off other athletes from other professional sports!

I’ll give you guys first stab at it, then I’ll throw my two sense in.  Can you guess where my vote is headed? 

Let’s just say it’s not NICE!!

- Travis Self, NCSF -

FITT Warehouse Training Systems @ Westside Barbell 

As mentioned in Part 1 of this little series, I began to inform you of our trip to Ohio and our stops off at Denison University, Westside Barbell, and EliteFTS (car trouble kept that from happening

Well, here is part 2 of that great, amazing and tiring trip!!  (to keep it short and sweet, I’m going to be posting more pics than text.  Let’s just say that this post caters to the visual and not the reader)

We first arrived at Westside on very little sleep as our car had broken down in the later part of the evening the day before.  Upon finding a tow truck and a rental car 2 hours away, eating a healthy dinner at a cracker barrel and then proceeding to drive 2 hours north of where we were……uh yeah we were tired.  I remember calling Mindy and letting her know the car broke down and what we should do.  She then began to say “I don’t think we’ll be able to take you to Westside.”  Let’s just say that I diplomatically interrupted and solved all of that.

To inform some of our readers on who or what Westside Barbell is and how important and intense that atmosphere is let me sum it up by saying that Louie Simmons is to the sport, art, and science of training as Moses was to his people leading to the promise land!!

Westside Barbell Squat Training

 As we drove up so too were other lifters.  Now, let me go ahead and get this out, we knew that there was no way in hell we could lift with the group that was training that day.  However, what we did expect was too learn a ton from watching them, asking Louie as many questions as we could in hopes of grasping just how to properly develop healthy and strong athletes.  So without further delay here are the pictures that I was referring too.  ( I apologize for no video, I thought I packed it, lost it so I thought, only to discover it was in my other bag the whole time)

PICTURES ARE WORTH A THOUSAND WORDS

Want to see more pictures from our trip and all that went on?  Friend us on Facebook as well as “Like” us on our Fan Page 

Many more trips and exciting adventures are planned this year so watch out!!

Thanks for reading

-Travis

P.S. ATTENTION ALL PARENTS, I’m cooking up something special just for you regarding on how to properly develop your student athlete to get the most out of there strength and speed program!!

PP.S. Not a FREE SUBSCRIBER???  Missing out!!

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FITT Warehouse Youtube

Recently I had the opportunity to travel to Ohio and visit Denison University and the infamous “Westside Barbell.” This trip was actually planned last year but a terrible ice storm shut down most major intersections and delayed all flights…..bummer.  Seven months later I was finally able to make this trip a reality.   I must say without going into detail, we had many “entertaining”  and unexpected delays with our trip, everything from car trouble, tow trucks, $400 rental car fees (yeah….you read that right), additional hotel stays, 9 hours sleep in 3 1/2 days to arriving home early Saturday morning around 3 am and returning back to the gym for our 1st strength training session of the Saturday morning….yeah I was beat!!

The purpose of this visit was to better educate myself and staff on the various methods for improving athletic performance and recovery through strength training, speed training, incoming athlete assessment, programming, and coaching cues from some of the most established strength and conditioning coaches in the country not too mention the strongest gym in country with multiple world record holders in every weight class in Westside Barbell.

My first training session of the trip began at Denison with head of strength and conditioning coach Mark Watts and some of his graduate interns. Mark right away made me feel at ease and introduced me to the head football coach Jack Hatum.  From there we preceded to chat for a moment about how it is that I got started in this business and what my goals and strategies are when it comes to training and preparing athletes.  He then took me down into the weight room and right away the smell of the iron and sweaty floors hit home to me, not mention the array of toys used to make Denison a powerhouse on the athletic battlefield.  We didn’t bullshit around when it came time to train, we all got out the foam rollers and prepared our muscles for the thrashing they were about to take.  We then went through a quick dynamic and mobility circuit to better prepare our CNS and loosen my ass up after being in a car almost 12 hours. We then preceded to go out to the student gym and take part in a tire flip/jump circuit for fastest time.  I love competition and was pretty excited and nervous as it’s been some time for me lifting tires.  Take a peep at this video to see just how this little speed/strength circuit went down.

I will preface this by saying that everyone there outweighed my by a minimum of 20 lbs with the max being almost 100 lbs!!

SUBSCRIBE===>FITT Warehouse Youtube Channel

Upon completing this strongman style training circuit, Kevin and his partner began to get ready for there Max Effort Bench press with assistance work while Andrew, Coach Mark, and myself were hitting log clean and presses until we hit our 1 RM.  The lifting got real intense although we had some moments of chatting about technique and how to incorporate different means of strength training and meet the demands of parents, coaches, and athletes.  Take a look at some of the photos of our log clean and press training.  I will mention that I hit a PR with 165 lbs for one.  Almost double my body weight.  Not too bad for a guy whose had 3 rotator surgeries!!

Notice the water filled kegs, sleds, prowlers, and plyo boxes in the back!! 

Sorry to Andrew and Kevin for not having your pics up and posted as they came out a little blurry….my bad

After our log clean and press liftoff Mark realized that he can’t hang with the young studs anymore….J/K Mark.  We followed up our overhead work with some assistance work for the tri’s, delts, and upper back and performed those in circuit fashion keeping our heart rate up and getting some extra GPP in. 

Upon completing our testosterone driven lifting session we got cleaned up and headed down to the cafe’ hot spot pizzaria and there the weight lifting giants watched me down a whole cheese pizza by myself……pizza is my favorite food.  At the pizza shop we talked football strategies, best way to get recruited, what it is that coaches and schools look for in a student athlete and not to mention how important it is to be FREAKEN STRONG for any athlete upon reaching the college level.

It was almost time for me to be getting back as I had to travel 2 1/2 hours south to pick up Richard and Mindy and then drive 1 1/2 more hours back up north to get to hotel and get ready for Westside Barbell.  The fun has just begun!!!!!!!!!!!!!!

I want to say thanks again to Coach Mark and Coach Hatum for allowing me to fit into there busy schedules as football camp is near and they are very busy.  I appreciate there time and the free lunch and look forward to many more trips in the near future.

To see more great photos and videos of Part 1 of this trip and to stay in the loop for Part 2 make sure that you subscribe to our YOUTUBE PAGE and friend us up on FACEBOOK!!!

-T-

P.S. Stay tuned in for part 2 as well as our upcoming and much anticipated “secrets of speed training”

Other FREE Training Articles you may like:

-About Us

-Strength & Speed Articles

-Media

 

 

I have gotten lots of questions and emails from athletes and parents regarding my most recent article, ” Max Effort Training-Max Effort Muscle” With that being said, I figured it only fair that I go into greater detail on other methods of strength training to better help you understand how it is we get Amazing Results with our clients!! 

In case you missed our first two training articles, review and comment on them here:

• Max Effort Training-Max Effort Muscle
• Strength Training Is Speed Training

The Dynamic Effort Method

The Dynamic Effort Method can be explained as lifting a “non-maximal” load with the fastest speed imaginable.  This may also be known as “compensatory acceleration.    In other words, you must apply as much force to the barbell, medicine ball, body weight, etc. 

 

If using “external resistance” then you should be using 40-60% of your max.  In the book, “Supertraining,” Dr. Mel Siff state that when attempting to develop explosive strength it’s best to use two-thirds of your best 1 RM.  For Example, lets say you Squat 400 lbs and are training with 265 lbs, you should be able to apply 400 lbs of force to the barbell when pressing up off of you chest.  Because of the “light load” dynamic training is beneficial for practicing technique and form. 

Example: 4×3 @ 200 lbs, 1×3 @ 225 lbs, 1×3 @ 245 lbs, 1×3 @ 265 lbs

It is important to note that the percentages are not set in stone as speed is most important.  Depending on your training experience as well as your max strength, every athlete will be able to activate more motor units than a novice or weaker athlete.  

Why Is Dynamic Effort Training Beneficial? 

• Practice and perfect form
• Improve Rate of Force Development
• Become Stronger in your Max Effort Lifts

(All of these things are CRUCIAL for athletes when talking about strength, speed, and quickness)

What Exercises Are Dynamic?

Contrary to belief, Olympic lifts are NOT the only way to produce fast and explosive athletes.  Truth be told, any exercise with a barbell, dumbbell, medicine ball, band, and body weight may be done for “dynamic effort” training as long as you move fast and under control.

 

 

 

 

Box Squats

Dead lifts

Bench Press

Plyometrics-these are great!! 

Vertical Jump

Broad Jump

Throwing light weight objects

Sprinting

Body weight- push ups & Jump Squats

 

FITT Tube Video Examples:

 Body Weight Push Ups with 20 lb weight vest 

50″ Box Jump at Defranco’s Training Systems

FITT Tips:

Now, before you just start moving barbells fast and jumping until your knees buckle I’m going to go ahead and inform you that this is for intermediate to advance lifters.  Another key note that I must point out is that you must first be able to control the “deceleration” of the movements regardless if it’s external resistance or you body weight prior to using this method. 

Example Of A Dynamic Effort Upper Body Training Session at FITT Warehouse

General Warm Up-concept 2 rower 3-5 minutes

Dynamic Warm-Up including rota tor pre-hab (VIDEO COMING SOON ON THIS ONE!!!)

1) Bench Press 8×3 @ 55% (resting only 30-45 seconds between sets)

2) DB Floor Press: 4×10-15

3a) Rope Recline Row: 4x max

3b) DB Hammer Curls: 3 x 10-15 (pre fatigued from rows)

3c) DB shrugs with 2 second concentric pause 4×15-20

Max Effort Training-Max Effort Muscle!!!

The great Louie Simmons of “Westside Barbell” made “conjugated training” here in the western world popular back in the 1970′s.  Since then there have been many coaches, athletes, and elite lifters to follow this method of training such as “Joe Defranco” of Defranco’s Training Systems and “Jason Ferrugia” of Renegade Strength Gym, as well as many others.

How do I get strong and what are the best methods to go about doing so?  Well, let me give you some general rules and “guidelines” to help you get strong, get FITT, and dominate your opponent in 2010!

There are alot of you who train as well as ”trainers’ or as I prefer to call them “rep counters” who seem to go through the motions without ever understanding the ins and outs of what it is that you’re trying to accomplish.

Brad Pitt in “Burn After Reading”

In this post I’m going to give you some better in site on why ‘max effort” training is beneficial and how “max effort” training will take you and your game  to the next level.

Take a bodybuilder for example, you may notice that they have well defined muscles but in most cases are not throwing around a lot of weight.  This is known as “sub-max” training which basically means that they are pushing or pulling a load less than “max effort” for a desired number of reps short of failure; i.e. 10-15 reps.

This is a general method as well as most popular amongst regurlar gym goers.  This method does produce muscle size and definition as well as balance and coordination however will not get you strong.

Example: Bodybuilding rep schemes or “Sub maximal”lifts for 10-15 reps with each rep takingmaybe 2 seconds eccentric (lowering of the weight) 1 second isometric (pausing the weight) and 1 second concentric (pushing/pulling the weight) creates tension in the muscle helping to tear it d0wn as well as better educate the movement pattern.  1-5 RM don’t allow for this type of coordination but due put the muscles under a ton of tension.

If you’ve been bragging on “sub max” reps then how is “max effort” going to produce “max muscle?’ Well, hold on I’m about to better explain….Ready?

Working out until failure has an issue – “overexertion.”  Scientifically speaking a person can develop rhabdomyolysis or the break down of muscle fibers into the blood stream if the repeated method is over used.

READ TO SEE HOW IT ALL WORKS

There is what is known as “inter” and “intra” muscular stimulation.  Without getting to sci-ency on ya one pathway stimulates the muscles and the CNS more effectively.  Max Effort method uses heavy loads usually in the 1-5 rep range to produce the best adaptations for strength gain.

When performing the ME method your weight progression will consist of moving weights for no more than 5 reps with 3 being optimal.

When moving these heavy loads depending on your training age (how long you’ve been training) you’ll will be able to recruit more motor units.  Your CNS is place under a great deal of stress and in order to move the weight as explosively as possible you have to recruit more motor units, faster, and more efficient better helping you move the weight.  Think of it in these terms: dial up Internet versus broad band!

Another thing to note is that when using this method we are primarily focused on the muscle and how much weight we can move with optimal technique rather than specific movement patterns.  By this I mean bench press or dead lift for muscles or repeated cone drills for coordination and movement skills.

PROS AND CONS OF MAX EFFORT TRAINING

Max Effort training has some limitations in that it’s very hard for your body to lift heavy weights at or above 90% for more than 3-4 weeks before your nervous system begins to weaken.  Once this happens, strength and mental focus begin to diminish quickly resulting in “over reaching” and/or “over training.” (a future post on those topics to come)

Max Effort Training is not for the begging weight lifter or athletebecause you haven’t developed the proper technique, muscle strength, muscle endurance, balance, coordination, mental toughness, and bone density to handle such loads.  Should you choose to think that you know everything and can wing it you will not only fail but get hurt in the progress and no one should ever get hurt in the weight room.

The Max Effort method does teach your body to strain and grind out your sets.  It also helps develop your muscular system with the feel of greater weight.  Another benefit is your able to test your might on a weekly basis barring the fact you’re rotating your lifts and keeping a good training journal.

Lets recap a few of the above, if you are just starting out or getting back into the swing of things lets make sure that you have a “base” level first such as GPP or general physical preparation PRIOR to ever thinking of attempting ‘max effort” training.

I would almost bet that most of you at one time or another have googled “strength training programs” or “look like Brad Pitt”  thinking that if it worked for them it’ll work for you.  Wrong!!

If you are more advanced say 2-3 solid years of in the trenches strength training then the “max effort” method is what you will need to challenge yourself both physically and mentally to push you over into your new PR.This also depends on which Max Effort lifts are used – a power clean or snatch is more fatiguing than the bench press.  Take this into account when creating your program.

How Often Should You Rotate Your Max Effort Lift?

The Max Effort method trumps general “progressive overload” if you know when and how to rotate your ME exercises (conjugated training).  Depending on your training history and your strength levels, you could rotate your ME exercise every week if you’re the advanced lifter or the 3rd for the intermediate lifter.  This allows for your body and CNS to recover, stay fresh, continued progress, and year round use resulting in a stronger more efficient athlete.  Along with rotating your ME exercise I also suggest that you rotate your rep maxes (RM) as well.  For example, in week number one in the bench press you may try a 5 RM, while in week number 2 you go for a 3 RM, and in week number 3 you aim for a 1 RM and so on.  This type of rep scheme has been proven to provide alot of success especially with EliteFTS’sand Jim Wendler’s 5/3/1 program.

How Long Should Your Max Effort Workout Last?

After your warm up, your workout should last no  more than 60 minutes.  Any longer than that your body starts producing a muscle damaging hormone known as “cortisol.”   If it takes you longer than that then you are talking too much, your GPP sucks or you don’t have the right focus.

FITT Tube Video Examples of Max Effort Training

Zercher Squat @ Defrancos Training Systems

Travis Example Max Effort Workout

Here is an example of a current “max effort” training cycle that I’m using for my lower body session. I begin every workout with a “general warm up” followed by a “dynamic warm up” to better prepare my body and CNS for the rigorous training session.  The first lift represents my “max effort’ movement while the others are supplemental used to increase my ME and GPP.

1.  15″ Box Squat with Purple Bands 3 RM
2.  KB Front Squats 3×15
3. Bulgarian Sandbag Reverse Lunges 3×8 ea leg

4.  GHR 4×10 w/mini band

5.  Weighted Plank 3 x 45 sec

Whoa…..hold on, you’re only using 4 lower body movements?  Yes Sir I am,  like I stated above, ME work is very stressful on your CNS.  In my case I usually perform 6-8 sets of 3 reps giving me a total volume of 24 on my primary movement with my other lifts adding to that volume as well as “supplementing” my ME movement ensuring that my supporting muscles continue to get stronger and move heavy weight.

Other Popular ME Lower Body Lifts

• Good Mornings
• Low/High Box Squats
• Buffalo Bar Good Mornings
• Buffalo Bar Squats
• Back Squats
• Cambered Bar Good Mornings
• Cambered Bar Squats
• Reverse Band Squats
• Reverse Band Dead lifts
• Bottom Squats
• Pin Pulls

Conclusion

In my experience there is no better way to build a “Solid Level” of strength as well as improve speed and power without using the “Max Effort” method of training.

Try my workout and let me know what ya think!!!

You know, when I started out training as a skinny and weak 14 year old there was one thing that was ingrained in my DNA and that was that I LOVED to train hard and heavy!!!!

As my gym has grown and my schedule has filled it's been hard to go heavy as I've done alot of work capacity and body weight exercises.

But, lately I've been getting back to my roots and started cranking out Hard and Heavy Barbell Lifts, Over Head Dumbbell lifts, and Heavy Ass Kettle Bell work for my grip and man has it paid off!!

In order to keep training heavy and keep making progress I keep up my mobility, dynamic warmups, and regeneration work through foam rolling and Lax ball. 

Does this mean that I have abandoned all work capacity? Hell No!!

As I grow in age, training, and knowledge, I evolve to give my body what it needs.

Check out the video of a Heavy Ass Lower Body Session below…

The different squat variation is great way to overload your upper back and quads as the saftey squat bar wants to tip you forward.  The chains allow for accomodating resistance so that i'm locking out more weight at the top some where around 365-380 lbs.

Sometimes I'll rock this movement using sand bags and heavy kettlebells to increase my work capacity!!!Lately, the dumbbells and kettlebells have been getting abused by me

Train Hard and Heavy

–T–

In case you haven’t noticed, the muscles of the back are alot more productive to producing a bigger bench press, standing military press, squat,  and balance not to mention much more imprssive to the ladies than ripped up abs.  If all you’re doing is performing lat pull downs or dumbbell rows and not incorporating a pull/chin variation then you’re really missing out!!!  Strong Lats act as a sense of stability or “shelf” not to mention a “launching pad” in your bench presses. Another great benefit is the improved sprinting speed and explosiveness you will have becasue your arms will now be able to powerfully propell you forward.

Let’s assume that you do regulary perform chinning into your program and you can perform at least 12-15 dead hang chins (no momentum and full ROM). If you cannot then these methods are not for you and don’t try them until you can perform the recommended amount.  I have been performing many different styles of chins as well as switching my hand position, rep tempo, bar thickness, you name it but recently I started using some of the methods I have my athletes use on the Bench, Squat, and Deadlift and that is “accomodating resistance.”  To simplify accomodating resistance it’s when your body’s mechancial advantage improves so does your strength so you’re able to lockout or lower (eccentricly) a larger amount of weight than you would normally through a full Range Of Motion.  This is known as the “Strength Curve.”

Below, I have provided these movements in action as well as a description.  Please Rate and leave any questions or comments!!

ADVANCED PULL UP METHODS FOR ATHLETES EXPLAINED

1. Accomodating  pull up using “jumpstretch mini bands” Using the jump stretch bands allows you to “potentially” lock out 35-60 additional lbs at the top of the movement.  Another training effect the bands have is they are pulling you down at a faster rate creating a greate stretch reflex.  You may use these methods for “Max Effort” work or “Dynamic Effort” wok. Bands can be hard on the joints so we reccomend performing this movment no longer than 3 weeks in a row before switching to one of our other variations.  You may purchase these bands from ELITEFTS.

2. Accomodating pull up using “5/8″ chains” similar to the jump stretch bands, the chains add a similar element allowing you to lockout out more weight or lower more weight without the stress on your joints.  Each chain weighs approximatley 20 lbs so depending your strength that will determine how many chains you can use.  It’s important that the chains ”Deload” at the bottom to and “Load” at the top to produce the proper training effect.  You may also use this method as “Max Effort” exercise or “Dynamic Effort” exercise. “HINT” I wanted to be a bad ass and load them up with lead chains but you will be much better off using a dip belt which is also alot more comfortable.” Get 5/8″ chains.

3. Accomodating pull up using “cable station” Again, another similar method using a cable station.  Some of you may not be able to purchase chains and bands or your commercial gym will throw you out for such crazy maddness so I decided to show you how to implement a great exercise with a standard piece of equipment.  Just like with the chains, make sure that the weight stack is “Deloaded” at the bottom and “Loaded” at the top to produce the desired training effect.

4. Accomodating pull up using a “training partner” This has to be the “easiest” or most “cost effective” of the group but you will want to assume the pull up position using the hand positioning of your choice and simply start to accend while your partner provides constant tension to the back side of your knees.  He/she may also apply tension as you lower your self creating an intense “negative.”

So there you have it, Advanced Pull Up Methods For Athletes.  

If you want to look even better from the front, then you better start training from the back!!

Don’t want to sound selfish here, but comments and questions  are hugely appreciated (this allows me to put up more frequent and better content)…..

Give 1 or all 3 a try and let me know of your results and….

WHICH VARIATION IS YOUR FAVORITE AND WHICH ONE PRODUCED BETTER RESULTS FOR YOU?

-Travis Self, Strength Coach-