Just wanted to post another thanks for the EMS article - just in time for the season
As a quick side note with regard to BOSS’s comments regarding looking at things from every coach, I totally agree, however I find that DB has ordered everything pretty well under a cohesive scheme and taught me a lot about why things work at certain times and how to move forwards.
In fact one thing I find lately is that looking at the work of other successful coaches and systems, if one applies DB’s wording to these systems they generally tally very well in principles and methods.
In an earliuer post regarding hypertrophy training you stated:
"(1) Use a lot of speed and power stuff before you move into a strength block.
(2) Incoroporate power and strength work on the same training day or in the same training block. "
First, through reading it seems like the template for the strength block is
Day 1: Absolute Strength
Day 2: Strength Endurance
Would this be correct?
Second, In a conversation with DB about hypertrophy he stated that hypertrophy is gained quickest after a power block (as was your reccomendation too) by “welding a power and strength block together”.
How would you reccomend welding a power and strength block together?
“Thanks for the info. What do you find is the easiest way to measure drop-off in OI, REA, RA, RFI, etc.? Obviously using the load method for ISO and PIM is easy. Those seem to be a little more complicated.”
OI= Load method
Rea= couple method or the load method or the form and technique method…
Couple method is you just drop off when a similar exercise drops off… Ie you do reactive squats and pair that with vertical jump… When your vertical hits drop off you assume that reactive squat has…
RFI= Time method… x reps done in 10 seconds… A 2% drop means doing the same x reps in 10.2 seconds…
Im pretty interested in seeing how you would measure drop off for a sport. Like with boxing would you just box and intermittently check drop off with say RFI punching or something if speed was what was limiting?
Intermittently check with punching force against a force plate if force is a problem?
Does it matter? Im beginning to think you will be able to tell just by how you feel and through experience. With my magnitude work after couple of weeks I could tell with a very accuracy when to stop. I needed the first couple of weeks of measuring it and to actively try and recognize that point though…
Ohhh and I left one out…
PIM mag stuff… you measure the reps in the time. Then you drop the weight by the desired % then when you can no longer reach the reps in the time wiht the lower weight you have reached drop off…
[quote]squattin600 wrote:
Chris Aus,
I’ve heard you are good at making training equipment
Maybe you could manufacture a EMS/TENS unit for cheap. Just make sure you test it out before you post the blueprints ;)[/quote]
hahaha Im going to try and make a force plate, tendo unit and electronic lazer timer when i get some time… I dont imagine that making an EMS would be that hard… Making it safe however would be… I wouldnt really want to kill myself trying
Can you give me some theory behind the Frequency to Fatigue cycles? I have really only ever used 4:1 and I know that there are other ones to use. Is there a case where you would use 8:1? or would it be 8:2?
I got Metabolic Typing book. It’s interesting to see that Weston Price had some influences on the author. That’s what my diet is based on. My diet isn’t too far off from what Wolcott had written for protein type. I think I’m that type. I just know that if i eat a bit too much carbs, my body puts fat on my abs. I lose rather body fat rather easy if i keep carbs under control with protein and fat being rather high. It’s interesting. Made me wonder how I’d be able to build significant amount of muscle if I wanted to like taking Surge, several meals with high amount of carbs to fuel muscle building. Like this morning, I had homemade protein shake consisting of 25g whey, 25g casien, 25g oatmeal, 4-5 pieces of strawberries and a piece of banana. Are you familiar with protein types? I’m interested in your experiences with that type if you have any. Apparently having a big salad with all kinds of veggies isn’t a good idea according to the book for my type. Interesting. I’ll try to cut out some things and see what happens.
I would have posted a link to my log, but I wasn’t sure it was allowed here, either way that Google search puts it at number one - hope it’s useful if anyone is interested in structuring training around sport.
Regarding a duration/magnitude split - this is one of things I’m really interested in. I’ve noted a few times that if you look at training systems from a DB perspective the successful ones fall in line with his principles. Westside is a good example - if they didn’t train for shirted meets I think they’d tally even more closely.
hit a 315lb frontsquat today on my fatigue toleration day - sweet
took 2.9secs or so. Missed with 325lbs, not even close.
And a military press of 195x3, 2 days ago, up from 185x2, and much faster to boot, but still a good strain on the 3rd set, perfect balance in speed and strain
and cranked out 15 sets of frontsquats… and 18 sets of military presses as well…crazy work capacity!
I have video clips of the lifts if anyone is interested
Brad, I hate to do this as I am a big fan of DB and have made good progress, but I know two people who have emailed DB in German but have not recieved reply in several weeks/months.
During that same time I have sent and recieved emails from DB.
Is DB really German? If so why is he so prompt to reply to the English emails but not the German ones?
I think its important to keep in my mind that “DB Hammer” is a fictional character. A German strength coach will always have more credibility than the run of the mill American strength coach. It’s a brilliant marketing concept.
However, the creators of the website have put together some great training information that is unquestionably valuable to all. Let’s not get caught up in a witchhunt. The European training community is very tight knit community and no one to my knowledge has heard of Dietrich Buchenholz.
[quote]Chris Aus wrote:
Brad, I hate to do this as I am a big fan of DB and have made good progress, but I know two people who have emailed DB in German but have not recieved reply in several weeks/months.
During that same time I have sent and recieved emails from DB.
Is DB really German? If so why is he so prompt to reply to the English emails but not the German ones?[/quote]
Two people…Two of many that email him I am sure on a daily basis. English, German, Dutch, Spanish…??? I have had people PM me pertaining to the thread. Some I reply some I don’t. Depends on their purpose or intent. Are they looking for handouts or willing to learn but just need to be pointed in the right direction.
[quote]jrdthreed wrote:
Two people…Two of many that email him I am sure on a daily basis. English, German, Dutch, Spanish…??? I have had people PM me pertaining to the thread. Some I reply some I don’t. Depends on their purpose or intent. Are they looking for handouts or willing to learn but just need to be pointed in the right direction.
Jeremy
[/quote]
Jeremy,
it is a Legit question as there is a lot of inquiry as to who DB actually is.
It is an interesting point, and I think that Chris has proven to be one willing to learn. He is a DB supporter so to speak. So it’s not like he’s one of those guys just bashing DB to bash him without even trying his methods.
Chris has had succes with DB’s methods and is asking a legit question.
You’ll also note I’ve had success with DB’s program too, but it doesn’t mean we should never question who he is.
Until the veil is lifted, even supporters will question his identity.
