Showing posts from May, 2008

Common Training Plateaus

Plateaus. Everybody hits a plateau or two in some aspect of life, whether it's in your career, relationships, education or creative endeavors. Sometimes I get the plateau of writer's bloc, but I get over that pretty easily.

Plateaus are there for a reason, and that's to tell you to change things up. People do not learn or work at a constant increasing linear rate. That's not natural. Growth and changes in life always come in bursts, but it's up to you to create those bursts of development.

With strength training, it is no different. Having trained a number of clients, I've across these common training plateaus:

1) Sporadic/Infrequent Training- Technically, this is not a plateau at all, because a plateau indicates something has been started and maintained, but progess has leveled off. Someone who trains sporadically just needs to train regularly to see results, at least 2 times a week.

2) Inconsistent Training- This is different from sporadic training. Inc…

Minimizing Catabolism During Marathon Training

"Thanks, as always for your great blog. I just ordered your book. May I ask you a question? I'm 33, and I started bodybuilding 8 months ago. During the first 6 months I went from 230 to 200, and now I'm starting to tone and pack on the muscle. The key for me was diet. I'm an ectomorph and eating a LOT of the right things at the right times was just what I needed. At the moment I train with weights 3 times a week with light (10 minutes) cardio, plus some sports one or two days a week (snowboarding, swimming plus Muay Thai).

My question for you is this: I've been asked to do a marathon (or a half marathon) in September. Is it practical to train for this and keep doing weights 3 times a week, or will it screw up my muscle gains? I'd really like to keep developing the muscular physique that's just starting to appear. If you think it's possible for me to achieve both goals, then how should I balance my training. How should I eat and drink before an…

Protein Intake

Q: "I am a State Trooper here in Ohio. Our academy was exactly like the one you described. I made it through our academy, but almost immediately, I lost interest in running long distances, or even any distances at all. I never saw the point in running 5+ miles a day or doing 143 pushups and situps every morning (as that was my class number). I haven't been working out for 2 to 3 years. I was wondering if I should just jump into your program or if you would prefer me to try something else first?"


My Answer: Dear God, Scott! Don't jump right into the program if you haven't been working out for 2-3 years. The program outlined in Return to Copland is BRUTAL. You should start off with a low number of sets per body part (2) and build up your volume from there. Once you get back into the swing of things and can handle high volume, high frequency workouts, then try the Professional Warrior program.

Q: "Strength and Physique: The Articles is absolutely …

Tactical Strength and Conditioning

"Hello, I just recently became a CSCS through the NSCA after getting my bachelor's degree in exercise science: strength and conditioning at UCONN. I read your latest article on training law enforcement officers, and your knowledge base and certification caught my eye. I was wondering how exactly you got into the field of tactical strength and conditioning (TSAC), and if you have any pointers for someone such as myself aspiring to work in a similar field. Any information or advice you could give me would be greatly appreciated!"

-- C.L. Brown, BS, CSCS University of Connecticut

My Answer: Well my story is best explained by this
blog post.

First and foremost, I'm a peace officer. I'm a physical trainer, second. Which means I do the physical training, the articles and the book as a hobby and not as a full-time endeavor. I train my department in defensive tactics (which is police martial arts), but that's not TSAC. Whereas fire departments typically have tr…