Thought this was pretty cool Fred Hatfield aka Dr. Squat had this to say about the new Jailhouse Strong Interval Training book I co-authored
"Scores of aerobic training books have been written over the years, all claiming that such training is the key to good health, fat loss and fitness. Yet, there’s a far better way to achieve such goals. On the heels of their best-selling Jailhouse Strong, authors Josh Bryant and Adam benShea added a sequel book, Jailhouse Strong: Interval Training, also destined to be a best-seller.
Aside from the compelling title, and the well-researched methods of interval training covered in this, their latest book, I just love the writing style! Speaking of all the worn out excuses folks use for not training, get a load of this line: “If you take these petty concerns and First World problems as viable reasons not to train, then bow out, quit, close this book, and fully accept your life of monotonous mediocrity.”
The authors point out that prisons around the country are closing down weight rooms because of the fear of creating “super criminals”. Thus, the rise in popularity of interval training. They point out, “Driven by the need to survive, and, in some instances, thrive in a highly competitive environment, prisoners rely on intuition to find the physical movements that produce real strength and conditioning. On the prison yard, scientific inquiry and conjecture is a luxury. Real fitness and functional movement is a necessity.” So, prisoners are left with only two elements with which to train, the ground beneath them and their own body weight. Burpees, pushups, bodyweight squats and other such exercises became critical techniques for getting stronger, faster, more agile and “tougher” in the inescapably hostile environment of the prison.
It also gets you ready for the 3:am brawl near the gas pump! Explosive, MMA style, no-holds-barred, brutish fight for survival, after all, is not uncommon in some neighborhoods. Bryant and benShea have chronicled many interval drills that incorporate boxing and wrestling movements. Out of curiosity, I went through a few of them. Slowly. Ever so slowly. For me, they were brutally difficult. I am convinced that I need such drills badly.
Then, the authors got into barbell and dumbbell interval complexes. Said they, “Think of barbell complexes as being likened to a no-rules, knock-down, drag-out fight at your local kick n’ stab bar.” Did I say brutal? Believing that “Fat and flaccid is no way to go through life”, they cite literally dozens of example barbell complexes that will test the mettle of the toughest guys and gals!
Strongman intervals, sprint intervals, football intervals, and even the “purgatory of the strip mall chrome palace” are all meticulously covered. The final quarter of the book features interval workouts developed by several of the nation’s top strength and conditioning coaches. All of them brutal.
Not for the average fitness enthusiast. Not for the average anyone! Should you venture into the pages of this book, and find the courage to go through some of the intervals, you will either turn your back on training altogether, and accept the life of monotonous mediocrity, or you will discover the animal within."
Saturday
Safety Squats (singles felt good)
Trap Bar Deadlift 3 sets of 5, felt awkward--I am going to cycle these as a main lift when I start legitimate training in July
Straight Arm Pulldowns 3 sets of 12
Prowler Sprints 6 sets of 40 yards
Monday AM just now--Circuit Speed bag, Jump Rope, Flexion Stretch, Kettlebell Swings, 1 and 1/4 dips (intense rehab later will let yall know tomorrow) What I do
Here is a cool PR from one of my long time clients and EliteFTS contributor Tom Deebel--he pulled a lifetime PR of 635 weighing 196 at 52 years old
A year ago Drs said Tom might have trouble walking again, I will spare the details as we will be doing an article for ELiteFTS here shortly
Here is the lift