The Secret Of Steel

“The Secret Of Steel Has Always Carried With It A Mystery, You Must Learn It’s Riddle Conan. You Must Learn It’s Discipline.” Conan The Barbarian (1982)

To date, I can not take my eyes off of this movie. Maybe a part of it has to do with all the good memories I had watching it growing up. It is still one of the greatest of its time and genre. There were so many messages that can be compared to strength training and life.

Athlete, Fighter, Warrior, whatever. Like the Secret Of Steel, everyone is searching for a better way to get strong and be ultimately conditioned. With this search comes a flawed idea that there is not only a better way, but a convenient and easier one. A magical program that will make you great.

This may hit a sore spot with some, but there is no easy way or answer to making gains in the gym. There is no easy answer to becoming a better fighter. Why? I will tell you why, because training, making personal gains in the gym, and becoming a better fighter is not easy! It's a hard road with a lot of trial and error. Blood, sweat, tears, and a hell of a lot of soul searching! There is no cookie cutter training program that works for everyone and no body is going to motivate you , but YOU. Even a great training program must be adapted to the person and a great training program will never work unless you give it 110%. You and every other fighter/athlete are individuals with individual needs and weaknesses that must be addressed in a training program. The only way to make yourself better is through identifying these individual needs and weaknesses and attack them through dedicated, hard training.

Toward the midway part of the movie, "The Secret Of Steel" was revealed by the villain Thulsa Doom. He pretty much hammers home my point of what I am trying to relay here.

Thulsa Doom: Yes! You know what it is don't you boy. Shall I tell you? It's the least I can do. Steel isn't strong boy, flesh is stronger!Look around you. There, on the rocks; that beautiful girl. Come to me my child... (Women throws herself off the cliff) That is strength boy! That is power! What is steel compared to the hand that wields it? Look at the strength in your body, the desire in your heart, I gave you this! Such a waste. Contemplate this on the tree of woe. Crucify him!

The "Secret Of Steel" wasn't about the steel it's self, or in your case a "magical training program" or results, but it was about the person. Their drive, determination, passion, will power to be strong and powerful. Conan found out the hardest way which nearly brought him to death (luckily this is just a movie), but the hard way is the only way to excel in the gym, sport, and life. This is where you learn about what works for you and your body and what doesn't. You can be implementing training programs from a B.S. body building magazine, using the Skinny Bastards program (WS4SB), German Volume Training (GVT), or making crap up as you go, but a great or not so great program will never work unless you give it everything you have.

Quick story. Matt Kroczaleski is a professional power lifter who I had the honor of meeting. He shared a story that hit close to home, especially for me. He spoke about his childhood and the power of the human will. He was told at a very young age by a girl on the school bus that he would never be big and strong. He says it sticks with him to this very day because he knew she meant it. He also spoke about his high school wrestling coach. The day of the match his coach told him he was up against an easy opponent that he should beat. When the kid from the opposing school pinned Matt within a few seconds, he approached his coach, after being beat, and asked why he said it would be an easy opponent, and the coaches reply to him was "He was easy, you just suck!" To this day Matt says this is the fuel that fires his training sessions. In my opinion, this is what makes Matt so great. I think he proved them wrong, take a look:

Every top athlete or powerful lifter I have ever met had a few things in common. They were not successful at their sport by taking short cuts. They did not posses a 800 lb. deadlift because they knew something you don't. It had to do with the type of person that they were. Each of them possessed an unbelievable work ethic in their training. A will power that was fueled from with in that would never quit until they achieved excellence. Steel isn't strong boy, flesh is stronger!

A Side Note:

Michael Jordan:

Michael Jordan was drafted by the Chicago Bulls, 1st round, 3rd overall pick in the 1984 NBA Draft.

His Records:

Most scoring titles—10

Most NBA Finals MVP awards—6

Highest career scoring average—30.12

Highest career scoring average playoffs—33.45

Most consecutive games scoring in double figures—866

Highest single series scoring average NBA Finals—41.0 (1993)

His Awards:

14 time All-Star Olympic Gold Medal Winner—1984,1992

Five time MVP—1988, 1991, 1992, 1996,1998

7 time The Sporting News MVP Rookie of the Year—1984

Defensive Player of the Year—1988

11 times All-NBA—10 times first team, 1 time second team

9 time All-Defensive First Team

Sports Illustrated "Sportsman of the Year"—1991

Named one of the 50 Greatest Players in NBA History in 1996

Personal Quote:

"If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it."

His Desire:

Do you think his life was a walk in the park? Was he great because of great genetics Or did he dedicate himself to be great? Make your own decision, but don't forget that he was cut from his high school basket ball team. He didn't even make the team! He could of threw up his hands and used this as an ultimate excuse, but he didn't. He chose to let nothing stop him. He chose to be great.

Another Side Note:

Jordan wore his North Carolina shorts under his Chicago Bulls shorts every professional game he played.

The Glute Ham Raise (GHR)

The Glute Ham Raise is one of the best ways to get a fighter strong in his/her low back, glutes, hamstrings, and calves. There should be a line to get on this piece of equipment in every weight room! Majority of fighters/athletes at all levels suffer from some form of weakness in the hips and hamstrings. It's just the way it is! Ultimately, severe weakness in the hamstrings can sideline you with the all too familiar phrase "I think I pulled a hammy!" It's ashame because if you really knew how much you could benefit from this movement, it would be put at the top of the list in your training.

Remember, the calves are considered a knee stabilizer crossing over the back of your knee. The hamstrings not only cross over the back of your knee, but originate from a few areas of your hip making them a knee and hip stabilizer. If you take a look at the gluteals in the picture provided, they not only look like the ultimate hip muscles, but are actually considered to be a huge factor in knee stabilisation. All joints and the musculature around them are interrelated with each other. Simply put, greater hip strength coupled with flexibility provides the femur (upper leg bone) with enough control, enabling the knee to have the least amount of unwanted stress placed upon it. Less unwanted stress from weakness/muscle imbalances, less chance of a knee injury. I told you the GHR is important!

Bottom line without all the "fluff" is everyone needs to get strong in the GHR. This movement gives you the greatest "bang for your buck" because it trains the muscles you need to be strong in. Getting strong with this movement will bring balance into your lower body training, decrease your chances of a lower body injury, provide increased strength to the posterior chain which will enable you to move more weight in the squat and deadlift, and increase your bodies ability to jump higher and be a stronger and faster fighter.


The Glute Ham Raise:

Slide feet securely onto toe plate of the GHR equipment. Place thighs on thigh pad making sure your knees are off the thigh pad by approximately two to three inches.

Start with your body positioned horizontally on the GHR and begin motion by pushing toes into toe plate while flexing your hamstrings to pull you up. In the top position, squeeze your glutes before you descend for the next rep.

This movement can be looked upon in the same manner as a push-up or pull-up. It can be performed every day as a general way to condition the body (General Physical Preparedness), especially if you are weak with it. You can start out by performing one set of as many reps as you can every day. If you can only bang out 3 solid reps, than do three reps per day for your first week of training and increase to 4 reps per day on your second week. Follow this format until you can get at least 10 a day.

Another way to train these is to incorporate them on your leg day. If you are training legs and your first movement is a deadlift or squat variation, throw these in as your second exercise. Try to perform 3 sets of five reps or better yet, 5 sets of five reps. There are so many ways to get rolling with these, but if you haven't yet than get to it!

A Side Note:

The best damn GHR is sold by EliteFTS.com. They really have perfected this peice of equipment. How? The very people who created it actually train!

If you are familiar with the GHR and looking to change it up a bit, head over to our YouTube page and you will find a bunch of variations of this movement. (Click on the link on the right side of this site to access).

Another Side Note:

Stay tuned... We are going to have some kick ass content including interviews coming this way. I'm headed out to Ohio to meet with some unbelievable minds in the world of training and athletic performance! It should be something good.

Questions & Answers 3-27-08

Question:

Hi, I was wondering when you'd be getting an interview up with Joe Defranco or if you were going to expand on how you implement WS4SB. Thanks, Tom.


Answer:

Tom,
There is going to be a bunch of really good interviews in the near future, hopefully including one with Joe D. I'm going to be seeing him in the beginning of May and hope to have something up on the site no later then the middle of that month. As for the WS4SB Code II, I might put that up next month. I have had a lot of inquiries about this. Thanks for checking out the site. If you have a particular question about how I implement the program with my athletes, let me know. If you have a particular question that you would like to address to Joe DeFranco, let me know as well,

Joe Rossi


A Side Note:

In case you have been living under a rock, Joe DeFranco has a highly anticipated documentary coming out. From what I have heard, it's the "Pumping Iron" of the sports training world. It is good to see great things happen to good people. Take a look:




Another Side Note:

Questions & Answers: 3-7-08

Question:

YESS Training/Joe Rossi,
I'm a little confused. I have read conflicting advise about where to place the thumbs while benching. I noticed in your video you have the thumbs tucked behind the bar. Isn't that dangerous? Which way is better for gripping the bar?
Thanks,
Daniel, Vancouver Canada

Answer:

Daniel,

When I posted that video, I knew some how, some one, would call me out with the grip I used! I should have known better. With that being said, I teach everyone who trains with me to "Lock" the thumbs around the bar and squeeze the living ! @ # $ out of it! This is the only way to properly bench. Very similar with how a fighter would make a fist for a knockout punch. Like a punch, the thumb secures the entire hand enabling the fingers to remain tight. You have a less chance of breaking your hand. When benching, the thumb locks the bar in the hand, decreasing your chances of a broken face! This is the safest and most effective way to bench press. Notice the picture above. You should do the same.

A Side Note:

Most of my benching is performed with submaximal weight using the grip you have seen in the video. This is the only way I can perform the traditional bench press. Quick Story... A few years back, I found myself recovering from what was supposed to be arthroscopic surgery on my right elbow. A "Clean Up" was the exact term. When I woke up, my surgeon informed me that they had to do a little more. Here is a distorted version on how the conversation went:

Dr. Kevorkian: Joe, we did a little more than a "Clean Up", but it went well.

Anesthesia Joe: What does more than a "Clean Up" mean?

Dr. Kevorkian: We had to cut through the entire muscle belly of the elbow, but it went well.

Anesthesia Joe: What does "went well" mean?

Dr. Kevorkian: We were able to locate and retrieve all the calcium deposits that was causing your elbow to lock up.

Anesthesia Joe: Ok, great. It's going to be a relief to have full range of motion in my elbow again!

Dr. Kevorkian: With a surgery like this and cutting through the muscle in the manner we did, the surgery should give you back most of your range of motion.

Anestassia Joe: Most? Why am I feeling like I traded in a used car for another used car?

Dr. Kevorkian: It's imperative that you immediately try to make a fist through the recovery process. If the muscle tissue heals before you gain back a full range of motion, you will never gain back the range of motion you once had.

Anesthesia Joe: Didn't I see you on the news trying to justify the reason why you kill your patients?

Dr. Kevorkian: No no.... We just look alike.

Anesthesia Joe: ............ I think the anesthesia is still working because I see you smiling, looking like Mr. Rogers, hooking me up to something that looks really weird.

Dr. Kevorkian: (Silence)

"You Mean Killing People Is Wrong?" - Dr. Jack Kevorkian



Another Side Note:

Well, Kevorkian never killed me, but my elbow hasn't been the same since. When I tuck my thumbs behind the bar, it's so I can bench without shredding my elbow! After surgery, my wrist and thumbs haven't been the same either. If I had to duck tape the bar to my hands so I could still train, I would...

Mr. Rogers from Mr. Roger's Neighborhood:

Unlike Kevorkian, Mr. Rogers was a good man!

Get Strong,

Joe

Bench Press: Set-Up

Getting under the bar and "Hoping for the Best" isn't going to cut it. Before you even think about adding weight, work on setting up. Start with the bar and work your way up to a desired weight. The weight on the bar may change, but your Set Up shouldn't! Take a look:



The Set Up:


1) Lay on bench sliding head and shoulders past the bar.


2) Place feet into position by planting toes into the ground.


3) Keeping feet in desired position, grab the bar to adjust by sliding head where eyes are in line with the bar.


4) Hips are tight, back is arched, shoulder blades are pinched together and down.


5) With a tight grip, squeeze the bar and fill your belly with air, unrack bar and position bar in line with the lower portion of your chest (nipple line). Without losing position, lower bar to chest and lock out.


It may feel uncomfortable, but get used to it! Setting up in this manner will save your body in the long run. So much strength is lost when you do not stay "tight" under the bar. What you want to do is decrease as much "unwanted" movement, enabling the body to use as much strength as possible from every muscle group in order to maximize the lift. Plus, by eliminating as much unwanted movement as possible, you decrease your chances of an injury especially in the shoulder girdle. If your shoulders are not squirming around under a loaded bar, there is less chance for compensation and shoulder impingement. Read Pressing For Another Day. It's simple science.


Every time you get under the bar ask yourself:

.Where should my feet be?

.How should my hips be?

.How should my back be?

.What position are my shoulders in?

.Where are my eyes at?

.How's my grip?

.How's my air?


Remember, the bench is a good thing in your training when you do it right. Stay tight and practice your set up!


A Side Note:

Barbell Bench Pressing has gotten such a bad rap for fighters/athletes. Many "So Called" experts claim their is minimal carryover from the bench press to strength needed in the boxing ring or on the athletic playing field. My question to them is A) How much have you benched in your life? B) Name another pressing movement that will overload the prime movers the way the bench press does. In most cases, the same "So Called" experts have a crappy bench because they are weak and would rather refer athletes to training movements which they can perform. The answer to B) is that there is no other pressing movement (not counting the overhead press with bar/dumbbells) that can overload the prime movers the way the Barbell Bench Press does. With the training programs I design, I incorperate all forms of pressing. The Barbell and Dumbbell bench press (with all it's variations: Maximal Effort (ME), Dynamic Effort (DE), Reapeated Effort (RE) Methods with Fat Bars, Chains, Bands, Boards ect.) are the cornerstone pressing lifts. This does not mean that I leave out, in an fighter's training program, other variations of pressing such as push-ups, unsupported cable presses, stability ball dumbbell press, ect. It's all reletive to the needs and goals of the fighter I am working with at that particular time in their athletic training. What is universal is that every fighter/athlete needs to acquire a solid base of strength and condition for all other athletic qualities to be developed. When all is said and done, train the bench!

Another Side Note:

It doesn't take a Rocket Scientist to figure out that the Bench Press makes you strong as hell. Have you ever seen big time benchers up close? They will tear a hole through you! Just ask these guys:

YESS Goes To School 1-10-08

On Thursday January 10th, I had the opportunity to speak to the entire eighth grade class at Bolger Middle School in Keansburg NJ. It was a privilege and honor to talk to the kids about the importance of strength training and how it's OK to start dreaming about doing something you love. Other speakers I was along side presenting was an NCAA D-1 Football Referee as well as the head Wrestling Coach of Rutgers University.

Thank you, especially to the Principal, Teachers, and Staff of Joseph R. Bolger Middle School for asking YESS Training to speak to the eighth grade students.

A Side Note:

I brought along some training toys for the kids to check out including the "Trainer" and "No.1" Captains Of Crush hand grippers. These grippers are a staple in our training program for grip strength and over all hand health. If anyone is familiar with the "Captains Of Crush" grippers, they are the best grippers on the market. The "Trainer" if closed, gives you 100 lbs. of crushing grip while the No.1 is 140 Ibs. which most can not close.
Another Side Note:

With the incentive of a free T-shirt, an eighth grade male who never touched a weight in his life, came within a hair on closing out the No.1 "Captains Of Crush" gripper. This caught my eye and immediately proceeded to tell the kid to hit the iron, as he had the potential to be a force to be reckoned with!

No Excuses

What's Your Excuse?

It's January 2008. Your New Years Resolution may have been to lose weight, gain muscle, or make the team, but you found an excuse. A way out. Something you can blame or point the finger at and say "That's why I can't!" or "That's why I haven't!" Excuses...


The Other Side!

Did you ever wonder why most people never finish what they set out to do? If you have then you must have also wondered about the other people who actually accomplish what they set out to do. What's different about them? I will tell you one thing, they didn't make excuses. Just ask this guy:

A Side Note:

When you set out to lose weight, gain muscle, or win a fight, you do it! No excuses. The thought of not being able to fulfill the promise you made to yourself should not even enter your mind. That type of thought doesn't even exist. It can't. You can "Will" yourself to do anything. Anything. In life, it's all about how bad you want something. If you want it bad enough, sooner or later you will make it happen, but no excuses.

Another Side Note:

Instead of making excuses, make solutions! If the scale is laughing at you and you are having trouble with your fight weight, before you smash it against the wall, work on creating a lifestyle (or just a different way to do things) that will decrease unwanted body fat. Try to:

1. Only Water. Make water the only beverage you drink through out the day. Cut out drinks that pack in the calories as well as the fat such as beer, soda, and sugary fruit juices. Water keeps you hydrated, helps you recover from training sessions, decreases toxins out of the body, and assists in digestion. If you are digesting better and consuming less liquid calories, you are one step closer to decreasing body fat.

2. Create a Calorie Deficit. If you are taking in more calories then you are using, fat will increase. If you are burning more calories then you are taking in, fat will decrease. Keep it simple. Eat frequent, eat less at each meal, and train!

3. Cut Out Late Night Eating. If you are pounding food like nobody's business before you go to bed, you can bet any amount of money that the fat around your mid section is here to stay. Try having your last meal at least an hour before you go to bed. Keep your last meal light. Whey protein shake with a mixed green salad, Yes. Wendy's triple burger with fries and a frosty, No!

Give it a shot. Make it part of your life. Those abs have been dying to come out. Body fat slows you down and doesn't help toward increasing your speed. It certainly will not help you punch faster and move around the mat better. Strong muscles+low body fat=faster you!