Forgot my Blog??? A new interview and a question

Did I forget my Blog? Sorry!

New Interview here from my back porch.


“Dan, I train in tight quarters. I want to learn the Olympic style lifts, but I can’t afford to miss a lift, otherwise damage will be done. How should I train”

That is where my Transformation Program came from

I only had two 25 pound plates, two 35s, and a bar. I trained in my guest room a few feet from bookshelves, trophy cases and lots of porcelein dolls.

My transformation program is based on 3 sets of 8 with a minute rest:

Day One
Military Press
Power Curl

Day Two
Front Squat
Overhead Squat

Day Three
Whip Snatch (or High Hang Power Snatches)
Clean Grip Snatch from the Knee

I literally never missed, because I couldn’t. I went to a meet on this program, never cleaning or squatting with more than 165 and Clean and Jerked 308. So, it is possible to do this.

Inseason Training for Football

I’m no expert, but I coached HS football a long time and I just have a few ideas:

1. The “heavy” day should be the day after a game…actually, right after a game works well, too, especially for underclassmen who play on the day before the Varsity, having them train on the Friday, for example, helps a lot.

2. The “other” day should be stuff that doesn’t take a lot of nerve. Don’t Snatch and Clean and Jerk, so to speak. Box Squats, Straight Leg Deadlifts, some dumbbell work and a few machines would work well, but don’t have the athlete tax his nervous system. If you have kettlebells, of course, you can do Goblet Squats, the Get Ups, and the Swing as restoratives, too.

3. Don’t be surprised if he gets really stronger, maintains, or drops way down. Any reaction to the training program is normal. We used to find a lot of kids improved their cleans a lot in the football season. My idea then was that they were finally cleaning once a week with supervision. Now, I have another idea: sled work, driving the legs, sprints and the games were all training the system to clean better. Benching and squatting tend to drop, but that seems normal vis-a-vis the work load of football.

4. Don’t be afraid to cut the volume, but strive to keep the intensity up. 5 x 5 just isn’t going to work, but 2 x 5 would be fine. Pyramids would be 2-2-1, that kind of thing. If you read my 40 Day Workout stuff, you see where I developed the ideas.

5. Watch the acne. If he starts breaking out, getting colds, that kind of thing…he is really overtraining. HS kids can handle a ton of volume, then seem to crash.

Norb “Skee’s” Workouts: America’s Champ for Three Decades

This material comes from a great Strength and Health article from 1964. This is GREAT stuff for a modern lifter to think about.

“As a contest gets closer, I eliminate more and more power and substitute it with more and more Olympic lifting. Approximately eight to ten days before the meet I eliminate all power exercises. During the last two or three weeks I concentrate entirely on lifts,” Skee answered.

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