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Seite 1Testosterone Nation - Outlaw Strength and Conditioning
25.01.2007 23:39:12file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou...
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Outlaw Strength and Conditioning
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ChadWaterbury02/21/0301:00 AM
Outlaw Strength and Conditioning
by Chad Waterbury
My Heroes Have Always Been Cowboys
There was an influential movement in the 1970's that
totally changed the face of music. This movement
was led by my heroes: Waylon Jennings, Willie
Nelson, Billy Joe Shaver, and a bunch of other crazy,
rule-breaking nonconformists. They looked tradition
right in the eyes and proclaimed a better way.
Because of this, they were laughed at, spit on and
labeled "outlaws." But in the end, their rough, raw,
and honest approach changed the future of music.
These outlaws faced opposition head-on and forged a
new path to success.
Anyone who's followed my writings is probably well
aware that I break many of the so-called "rules" of
strength and conditioning. Why would I do such a
thing? Because more often than not, I've found a
better way. This industry, like any other, needs an
outlaw or two if we're ever going to compete with the
Eastern Bloc countries who've taken oven the
training world. Sitting on our hands and reading
Muscle & Fiction isn't going to help us reach our full
potential.
I've learned a hell of a lot since my first Testosterone
article was published. Basically, I realized the
majority of readers want a program that's completely
laid out for them. Initially, I wrote my articles purely
from an informational standpoint (i.e. I give you the
information and you incorporate it into your
program). Well, I've decided I wanted to change that
due to many requests for the alternative. I know
some of you want to know the science behind my
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Enjoy when you can,
and endure when you
must. -- Johann
Wolfgang von Goethe
Click here to Activate.
methods, but most of you just want to know what
works.
Running my business and being in graduate school
has forced me to burn the candle at both ends. Such
a situation has made me very short on time,
therefore, my articles tend to get straight to the
details while leaving most of the "science talk" out. In
graduate school at the University of Arizona, I have
to reference damn near every word I say (hell, if you
want to take a leak in graduate school you have to
provide the prof with a couple of studies proving the
physiological need to do so!). In other words, I get a
little tired of referencing every statement I make.
There's also another reason why you won't see
seventy-five references at the end of my articles. If I
could reference every statement I make, then I'm
really not saying anything new, am I? If you want to
be a pioneer, you must walk the paths that others
haven't yet traversed. It's the outlaw way.
Enter the Outlaw System
Most of my programs from this point forward will fall
under the umbrella heading of "OSC" or Outlaw
Strength and Conditioning. This first OSC program is
aimed at dramatically improving your General
Physical Preparedness (GPP). Who should use this
program? Anyone who feels his total body
conditioning level is low. This program greatly
improves strength, power, and cardiovascular
conditioning.
Note: Although many will experience fat loss on this
program, trainees should not be on a super-low
calorie diet if they plan to do this workout. It's very
demanding and high volume. Therefore, it's a great
hypertrophy program that will simultaneously
skyrocket total-body conditioning levels.
Outlaw Progression
This seven week program uses a fairly unique form of
progression: I want you to double the sets every
workout. Okay, okay, just kidding! Seriously, what I
want you to do is decrease every rest period by five
seconds with each subsequent week.
You'll start out on week one with 60-second rest
periods. On week two, use 55-second rest periods
and on week three, use 50 second rest periods, etc.
At the end of the seventh week you'll be executing
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the same routine with half the rest periods! Now
that's what I call Outlaw GPP!
The fact that the rest periods are constantly being
decreased forces you to perform the same workload
in less time. Therefore, by the seventh week the
work-to-rest ratio has dramatically shifted in favor of
work and little rest! In short, you'll become an ass-
stomping machine in the gym and on the playing
field!
Exercise Descriptions
There are several exercises in this program you may
not be familiar with. I'll provide a description of the
more esoteric movements below, then we'll get to
the actual program.
Alternating Shoulder Press
Assume the position of a squat with the bar resting
on the upper back/traps, hands shoulder width apart.
Press the load straight up overhead, then lower it to
the front so it's resting on your upper chest. Next,
press the bar straight up overhead again and lower
down to the starting position on the back. This
constitutes one repetition.
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Decline Dumbbell Pullover
Lie down on a 45-degree decline bench. Start with
the dumbbells held over the torso with the arms
straight and locked. While keeping the arms straight,
lower the dumbbells behind the head as far as the
shoulder joint allows. Keep the hands shoulder width
apart throughout.
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Donkey Calf Raise
Be sure to use a step or a box for this exercise to
induce the calf stretch. Use a dip belt loaded with
plates to increase the resistance of the exercise if no
machine or partner is available. I prefer the belt over
a partner, unless said partner looks like Jennifer
Garner.
Dumbbell Dorsiflexion
This one is performed on a bench with the lower legs
off the edge. The legs are straight and the quads are
contracted to hold the position. The calf region is
"free" in the air.
Place a dumbbell between your arches. Keep it
between the feet while performing the dorsiflexion
movement (flexing the toes towards your body) using
just your anterior calf muscles. Don't let the quads
assist you by turning it into a sissy-boy leg extension.
(This is performed exactly the same as with the
DARD device, if you're familiar with it.)
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Dumbbell Squat Thrust (Modified "Burpee")
Begin in the standing position with dumbbells against
the front of the thighs. Squat down on your haunches
and place the dumbbells on the ground in front of
your toes. Pop the legs back into a position that looks
like a push-up with the hands on dumbbells, then
jump the legs back up to the previous position.
Finally, stand up with the dumbbells and vomit on
the last rep.
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Glute-ham Raise
I prefer these to be performed without the dedicated
machine. Instead, have a partner hold the ankles or
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hook the heels underneath something solid so the
toes are four to six inches off the ground.
Contract the hamstrings and lower yourself slowly to
the ground. You'll probably end up collapsing and
catching yourself on your hands. Using your hand,
push yourself back up explosively until your
hamstrings can "take over" and lift you the rest of
the way up. Wipe the tears from your eyes and
repeat.
Hanging Pike
Assume a position similar to a pronated grip pull-up
with the hands shoulder width apart. Perform a
straight leg raise and continue up until the shins
touch the bar between your hands. Lower and repeat
with appropriate groaning and cries of pain.
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Inch Worm
Assume a position where your feet are on the floor
(shoulder width) and your hands are flat on the
ground in front of you (also shoulder width). At the
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starting position your butt should be high in the air;
imagine you're making an inverted "V" with your
body. Walk your hands out as far as possible, then
walk your hands back to the starting position.
Preferably, at the end (extended) position, your abs
should be two to three inches off the ground and
you'll look like a flying superman.
One-Legged Dumbbell Deadlift
While standing on one foot and with dumbbells held
at the sides, flex the trunk forward until the
dumbbells touch the floor. The back should slightly
round on this exercise and the knee of the working
leg should be slightly flexed in the bottom position
(dumbbells on the floor). The back should round
slightly to work the spinal erectors dynamically as
opposed to statically in virtually every other back
exercise. No, it isn't harmful!
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Overhead Figure 8
Hold two dumbbells overhead with the elbows locked
and walk in a figure eight pattern. The length of the
pattern should be approximately four meters each
way (about 13 feet). The elbows stay locked and the
arms remain overhead throughout (keep the palms
facing forward).
The figure eight pattern increases the instability of
this exercise. Just holding two dumbbells up
overhead isn't very challenging, but if you walk in
this pattern, all of the rotator cuff muscles have to
fire to stabilize the load. Therefore, it becomes a
rotator cuff exercise that challenges the muscles in
more than one plane.
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Seated Dumbbell External Rotation
Assume a position on the edge of a bench with the
torso flexed forward so it makes a 60-degree angle
with the ground. Hold two dumbbells at the sides
with the palms pronated (palms face behind you).
Initiate this movement by simultaneously upright
rowing, then externally rotating the dumbbells until
they end up at a level of the top of the head (the
elbows should be making a 90 degree angle at this
point). At the same time this is happening, the trunk
should be extending back to 90 degrees
(perpendicular to the ground).
To return to the starting position, internally rotate
and drop the arms back to the sides while flexing the
trunk forward to 60 degrees.
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Side Deadlift
Squat down next to a barbell at your side and grab it
in the center. Stand up while holding onto the barbell
and maintaining a trunk position that doesn't tilt
towards the side of the load. The trunk shouldn't
bend to the side, instead, the obliques and quadratus
lomborum muscles should fire to stabilize the torso.
After the required reps and with no rest, switch to
the other side.
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Split Squat
Split squats look sort of like a stationary lunge with
the back foot up on a bench, which will stretch the
hip flexors of the non-working leg. Keep your torso as
perpendicular to the floor as possible throughout the
movement. You may use a barbell or dumbbells.
Step-ups
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Perform the step-ups while holding dumbbells at your
sides. Use a box or bench height that places your
knee joint at about a 75-degree angle in the starting
position. Do all the reps on one leg before switching
to the other. No rest between legs; start with the
weakest leg first.
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Waterbury Crucifix
Hold two dumbbells in the crucifix position. Perform
the exercise by flexing the trunk forward until it's
parallel to the ground, then extend back to the
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starting position (this constitutes one repetition). The
arms should stay in the same static position (relative
to the shoulder) throughout. It looks just like a good
morning with the hands straight out to the sides.
There'll be a slight bend in the knee at the bottom
position.
This exercise is excellent for medial/posterior deltoid
strength. In the upright position, the emphasis is on
the medial delts; in the flexed forward position, the
emphasis is on the rear delts.
Waterbury Walk
This exercise is formerly known as the "deadlift
walk." Why the name change? Am I just some
egotistical redneck? Hmm, good point, but no. Since
I invented this exercise, I thought I'd attach my
name to it before someone on the "other side"
decides to rip me off.
To perform the Waterbury walk, go to the power rack
in your gym and kick out the Body-for-Lifer who, for
some unknown reason, is in there doing kickbacks.
Next, move the hooks (barbell supports) to the front
of the power rack (the outside) and set them at a
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level just below your knees. You may also be able to
use the safety supports depending on the type of
equipment you have.
Load a bar with approximately 65% of your raw
deadlift 1RM. ("Raw" means using no belts, suits,
straps, or wraps.) Place the bar on the floor directly
in front of the power rack about two full steps away
from the hooks. Assume a shoulder-width stance with
your grip outside of your legs. Use a symmetrical
pronated grip (palms facing you), not the mixed
powerlifter's grip.
Deadlift the weight up and once you reach lockout,
take two steps forward, reset your stance, and lower
the bar onto the hooks. As soon as you release
muscular tension, re-lift the load, take two steps
backward, stop, reset your stance, and lower to the
ground. That's the first rep. Without resting, repeat
for the prescribed number of reps. If you don't have
access to a power rack you can set the bar on a
bench.
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Zercher Squat
Place a barbell in the crook of your arms with the
fingers clasped. Lower yourself until the elbows touch
the top of the thighs. Initiate the movement by
pushing the hips back and then descend. Use a
stance with the feet shoulder width apart.
The Outlaw Program
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Here's what the first seven days of the program will
look like. Remember, you'll drop five seconds off the
rest period each week of the seven week program.
Note that some of the movements require you to
perform 25 reps with a 30-rep max load (or similar).
Every rest period is incomplete (i.e. full recovery
can't take place) in this phase, therefore a 30 RM
must be used to get two 25-rep sets with 60 seconds
rest. It's necessary that you start at the prescribed
loads in order to end up with 30-second rest periods
on week seven.
Most exercises, however, involve performing five sets
of four reps.
DAY 1
Jump Rope
Sets: 2
Duration: 90 seconds
Rest: 60 seconds (on week one)
Inch Worm
Load: Bodyweight
Sets: 2
Reps: 10
Rest: 60 seconds
Dumbbell Dorsiflexion
Load: 30 RM. (In other words, choose a load
that you could perform for 30 repetitions —
no more, no less. However, you'll perform
only 25 reps with the 30 rep max.)
Sets: 2
Reps: 25
Tempo: 201*
Rest: 60 seconds
*Check the FAQ if you still don't know what those
numbers mean.
Standing Calf Raise
Load: 30 RM
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Sets: 2
Reps: 25
Tempo: 211
Rest: 60 seconds
Notes: These can be done on a machine or while
holding a dumbbell in front of the body. The toes
must be elevated to activate the full stretch at the
bottom of the movement, therefore use a step or a
box. I don't like using a barbell and standing on the
floor because it doesn't involve a full calf stretch.
Split Squat
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: No rest between legs, start with your weakest
leg first.
Chin-Ups
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: Palms supinated, shoulder width grip
Zercher Squats
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Decline Dumbbell Pullovers
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Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Waterbury Walks
Load: 20RM
Sets: 2
Reps: 15
Rest: 60 seconds
DAY 2
Dumbbell Squat Thrusts
Load: 20RM (Pick two dumbbells that equal
approximately 25% of your barbell deadlift
1RM. So if your max deadlift is 400 pounds,
use two 50 pound dumbbells.)
Sets: 2
Reps: 15
Rest: 60 seconds
Dips or Decline Dumbbell Bench Presses (palms
facing each other)
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
One-Legged Dumbbell Deadlift
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
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Rest: 60 seconds
Notes: No rest between legs, start with your weakest
leg first.
Dumbbell Bench Press
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Glute Ham Raise
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Side Deadlift
Load: 20RM
Sets: 2
Reps: 15
Tempo: 201
Rest: 60 seconds
DAY 3
Fifteen minutes of high-intensity aerobics consisting
of whatever you fancy (I prefer to herd cattle, but
you might not have that luxury). Just choose an
aerobic exercise that requires your max heart rate to
be at approximately 75 to 80%. Exercises like
jumping rope and running are good examples.
DAY 4
Jump Rope
Sets: 2
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Duration: 90 seconds
Rest: 60 seconds
Inch Worm
Load: bodyweight
Sets: 2
Reps: 10
Rest: 60 seconds
Donkey Calf Raise
Load: 30RM
Sets: 2
Reps: 25
Tempo: 211
Rest: 60 seconds
Dumbbell Dorsiflexion
Load: 30RM
Sets: 2
Reps: 25
Tempo: 201
Rest: 60 seconds
Bent Over Barbell Rows (supinated, shoulder-
width grip)
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Barbell Front Squat
Load: 5RM
Sets: 5
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Reps: 4
Tempo: 201
Rest: 60 seconds
Incline Dumbbell Press
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Step-Ups
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: No rest between legs, start with your weakest
leg first.
Alternating Shoulder Press
Load: 20RM
Sets: 2
Reps: 15
Tempo: 201
Rest: 60 seconds
DAY 5
Dumbbell Squat Thrust
Load: 20RM
Sets: 2
Reps: 15
Rest: 60 seconds
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Skull Crushers (Triceps Extensions)
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Seated Dumbbell External Rotations
Load: 5RM
Sets: 5
Reps: 4
Rest: 60 seconds
Standing Partial Military Press
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Notes: Only lower the barbell to the top of your
head.
Barbell Good Morning
Load: 5RM
Sets: 5
Reps: 4
Tempo: 201
Rest: 60 seconds
Hanging Pike
Load: 5RM
Sets: 5
Reps: 4
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Tempo: 201
Rest: 60 seconds
Waterbury Crucifix
Load: Use a load that equals your dumbbell
side raise 15 RM
Sets: 2
Reps: 10
Tempo: 201
Rest: 60 seconds
Overhead Figure 8's
Load: Use a load that equals your standing
dumbbell military press 10 RM
Sets: 2
Reps: 4 complete Figure 8's
Rest: 60 seconds
DAY 6 & 7
Fifteen to twenty minutes of high intensity aerobic
work.
Conclusion
At Waylon Jennings' first New York City gig, he
walked out on stage and told the crowd he was going
to play them some country music and he hoped
they'd like it. But if they didn't like it, he said, they'd
better keep their mouths shut because he'd kick all
of their asses. I won't be quite as harsh on my
naysayers. Just give this "outlaw" program a try and
see for yourself.
Note: Join Chad Waterbury is at the T-mag forum for
an interactive question and answer session! Coach
Waterbury will be fielding your questions for one
week (2.21.03 to 2.28.03) in the new T-mag Guest
Forum.
About the Author
Chad Waterbury is a strength and conditioning coach
with Bachelor of Science degrees in Human Biology
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and Physical Science. Currently, he's studying
Graduate work in Physiology at the University of
Arizona. He operates his company, Chad Waterbury
Strength & Conditioning, in Tucson, AZ, where his
clientele consists of members of military special
forces units, athletes, professionals and non-athletes
seeking exceptional physical performance and
development. You can contact him through his
website, chadwaterbury.com.
© 1998 — 2003 Testosterone, LLC. All Rights
Reserved.
Discuss this article | Text Version
Billberg02/15/0502:00 AM
I am almost 100% sure that I am going to use this as
my next cycle starting in the beggining of April and
was curious if anyone completed this program and
what their results were. Any feedback will be greatly
appreciated.
Billberg02/15/0503:23 AM
Well, plans changed and I am going to start this
phase on monday so I will have to keep you posted.
The end of the seventh week will be the end of my
first 90 day cycle in serious lifting, eating, and pretty
much living a whole new life. I will Post before and
after pictures, stats and all that good stuff. See you
in 7 weeks!
Salv02/16/0509:50 PM
CW, would you change anything about OSC since it
was written in 2003? Will there be any OSC part 2
articles or similar coming out? Looking forward to
becoming an "Ass-stomping machine."
Salv
ChadWaterbury02/17/0512:38 AMArizona, USA
Salv wrote:
CW, would you change anything about OSC since it
was written in 2003? Will there be any OSC part 2
articles or similar coming out? Looking forward to
becoming an "Ass-stomping machine."
Salv
Nope, no changes. But, lift fast and avoid failure.
AceQHounddog02/21/0505:46 AM
CW, do you prescribe warmups before each
movement in this program? or me, the bechpress is
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California,USA
diificult to warm up on and it seems it would take a
long time to warm up every lift. What would you
describe as a perfect warmup for OSC?
Equus12302/21/0501:51 PMNew Jersey,USA
Hey CW. Thanks so much for this great workout! This
is the beginning of my 3rd week now. I love it!!!
In reference the the warmup/cooldowns...
I had prior endurance to starting this program, so as
a warmup, I either get on the tredmill for 10 [2'
walk/8' run @ 5.5] or on the days that start with the
squat thrusts, I drop it down to 2' walk/5' run. The
cooldowns I do the same every day: 1' walk/10" run
@ 5.5-5.7. I find that ending my workout with a lift
makes me feel heavy. I don't really like that, so the
run at the end loosens everything up and I feel much
lighter on my feet. Just a personal thing.
ChadWaterbury02/21/0508:41 PMArizona, USA
AceQHounddog wrote:
CW, do you prescribe warmups before each
movement in this program? or me, the bechpress is
diificult to warm up on and it seems it would take a
long time to warm up every lift. What would you
describe as a perfect warmup for OSC?
No warm-up needed since the GPP training at the
beginning of the workout effectively gets the blood
flowing. But, it won't hurt to perform 2-3 sets of 3-4
reps before exercises that you have trouble warming
up to.
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Salv04/19/0503:19 AM
CW! Have just finished week 7 of OSC, and I have to
say that this was the most bad-ass workout program
I've done. It's hard to believe that my workout
partner and I have gone up in weight on exercises
like Waterbury walks with concomitant decreases in
rest intervals from 60s to 30s!!! Also, the fat loss
effect of this program is underrated. It took me out
of a fat loss plateau, allowing significant increases in
vascularity. And weighted squat thrusts are a
guaranteed way to win the respect of the people
working out around you.
I do have to say that I would not have been able to
complete this program without a workout partner to
keep me accountable to pushing that 60-55-. . .35,30
second envelope.
Any chances on getting an OSC part II?
ChadWaterbury04/19/0503:58 AMArizona, USA
Salv wrote:
CW! Have just finished week 7 of OSC, and I have to
say that this was the most bad-ass workout program
I've done. It's hard to believe that my workout
partner and I have gone up in weight on exercises
like Waterbury walks with concomitant decreases in
rest intervals from 60s to 30s!!! Also, the fat loss
effect of this program is underrated. It took me out
of a fat loss plateau, allowing significant increases in
vascularity. And weighted squat thrusts are a
guaranteed way to win the respect of the people
working out around you.
I do have to say that I would not have been able to
complete this program without a workout partner to
keep me accountable to pushing that 60-55-. . .35,30
second envelope.
Any chances on getting an OSC part II?
Hey man, that's great to hear! Excellent job. No plans
for OSCII, at this point.
doctasarge05/10/0501:29 AM
Does this program go against CTs belief that weight
training while dieting should be done to preserve
muscle rather than lose fat?
ChadWaterbury05/10/0501:37 AMArizona, USA
doctasarge wrote:
Does this program go against CTs belief that weight
training while dieting should be done to preserve
muscle rather than lose fat?
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This program does preserve muscle, but it is not a
fat-loss program. But, for those who can withstand
the demand, it can help burn off those extra few
pounds. In addition, trainees reap a huge
cardiovascular advantage. Bottom line: this is a
conditioning program (hence the title) that can also
help trainees reach a caloric deficit.
doctasarge05/10/0509:24 PM
What program would you prescribe for cutting under
hypocaloric diet and lower carb? Thanks for your
response.
ChadWaterbury05/11/0503:20 AMArizona, USA
doctasarge wrote:
What program would you prescribe for cutting under
hypocaloric diet and lower carb? Thanks for your
response.
Next Big 3 or Triple Total Training.
Salv05/13/0508:28 PM
CW,
Just to let you know what an athlete is capable of
after 8 traditional weeks of OSC verbatim, this is the
hybrid program we (Billberg and I) are doing:
6AMs on M,W,F,Sat = AM portion of CT's Eastern
European BB.
4PMs on M,W,F,Sat = OSC as written.
3PMs on T,R = 400 meter sprints in accordance with
CT's Running Man parameters (this week was 400m x
6). Yes, twice a week, not once =)
We just got done with the first week (cept for
Saturday), and although this would normally be too
rigorous, we are not fatigued to the point where we
cannot complete our workouts half-assed.
gracie3106/01/0504:01 PM
I'm going to start this workout tomorrow. Can you
explain wheather these supersets like the ABBH or do
you preform the complete exerices then move to the
next?
cccp2107/25/0512:27 AM
Reminds me somewhat of the old "Soviet" gpp. In
addition some rolls and flips and basketball might not
hurt.Maybe some "hi" bar exercices.
Brandon Green
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papi9308/11/0605:17 PMWisconsin,USA
Dumbbell Squat Thrusts caught my eye the first time
that I read this article (I've read it twice). I had been
doing Coach John Davies Burpees as part of my
general physical preparedness training. I thought
that they were a test of mental toughness. This one
beats that. This exercise could be a good addition to
road work program that can be performed by mixed
martial artists or boxers.
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