Questions And Answers: 7-31-08

I wanted to start this post off with a couple of simple questions:

How is this guy still putting out records?

Why does the dude from the band KISS look like Michael Jackson?

Question:

Hi, I just watched your video on you tube on the crazy plate press. It said email if I had any questions. I was wondering what type of weight would you use based on you max and using a westside template what days do you do this on? Thank you for your help.
-Brendan Ridings

Answer:

Brendan,

Thanks for writing in. Here is a video of Jay Fry of WestSide Barbell performing the Bamboo Crazy Plate Press with a bunch of Kettle Bells looped with Red Mini Jump Stretch Bands. Jay is WestSide's 181 lber with a 707 lb. bench press! I hope everyone realizes how this is just "Sick". The video was taken a few weeks after Jay's powerlifting meet, so Louie had Jay using the Bamboo Crazy Plate Press to help bring his stablizers up to speed for his bench press. Check it out:



Getting on to your question,

I don't base this type of lift off of a 1 Rep Max or any Max Bench lift . We go on “feel” with this type of movement because the amount of weight you are able to press with the Bamboo Crazy Plate does not even come close to what you normally could bench press. This is due to the instability that the bands and bar create.

This lift is not meant to be used as a max effort movement as there are safer and more productive movements to use to overload the prime movers of the bench press (board pressing, pin presses, floor presses, etc.).

We use this movement to help with muscular imbalances in the shoulder complex. It brings stabilizing muscles of the shoulder up to speed which can lead to a decrease in shoulder pain and an increase in strength. This is what was taught to me and what I found to be true.

Most people will be lucky to use any substantial amount of weight in a controlled manner during their first go around with this type of movement. It's that taxing! I have seen guys with a 400 lb.+ raw bench get creamed on their first couple of attempts with pretty light weight. Everybody responds to this differently though.

I would start out with a weight you would consider “light” for some warm up sets to gauge what you can do. If you’re not shaking like someone having a seizure under the bar, bump the weight up to where it’s challenging, but can be pressed with good control. Remember why you should be doing this- to get stabilizing muscles of your shoulders stronger to help with your pressing.

It can be thrown into your training as a deload as it gets you away from traditional benching while still enabling you to bench (see why this movement can be pretty good?!). This movement has worked well with some of my fighters as it has given them an outlet to bench press while correcting instability in their shoulders. It has also corrected my shoulder pain! If we are using a barbell (not the make shift bamboo bar I rigged to get by until we get a hold on the real one) we go with the EFS Swiss Bar or Football Bar because of the neutral grip position.

Keep in mind that I am not a powerlifter and I train athletes, not powerlifters. If you are a powerlifter, I can direct your question to a powerlifter. If you are an athlete or weekend warrior messing around with the WestSide template, I would have you throw these in directly after completing your max bench work, dynamic bench work, or during a scheduled deload. I would not use these before max bench work or dynamic bench work as it is too taxing and would interfere with those lifts. This would defeat the whole purpose of those training sessions. A couple of controlled sets of 10-12 reps with a challenging weight should do the trick.

Let me know how you make out. What you lack in skill, you make up in Will,

Joe Rossi

Randy

Some of the most conditioned athletes come from the world of Mixed Martial Arts (MMA). They not only have to possess a well rounded fighting ability consisting of a stand-up and ground game, but they need a mix of speed, strength, flexibility, anaerobic and muscular endurance to name a few. Randy Couture is a Freakish example. I don't believe Randy thinks life ends after 40! Check it out:



Ohh yeah, he won that fight in the UFC Main Event and took the belt to become the UFC's Heavy Weight Champ!
Busy couple of months. Much ahead so Stay Tuned...

Tire Patch Training Part 2: Bamboo Crazy Plate Press

This is not another training "Gimmick". The Barbell Crazy Plate Press known as the "Bamboo Crazy Plate Press" is a pressing variation used to prevent and restore shoulder weakness and instability.

The "Crazy Plate Press" can be cycled into your training during an upper body day as well as a movement that can be used while deloading off a training cycle for restorative purposes.

This movement has not only had much success with athletes of all sports, but at all levels in preparation for their sport.

We have been working these in with our athletes in various ways and for various purposes. We throw these in for our fighters who are experiencing shoulder instability, but instead of a Barbell, we use a "Football Bar" or "Swiss Bar" because of the neutral grip position.

With some of our other athletes, we will throw these in after their Max or Sub-Max Effort upper body exercises for conditioning as well as for preventative means. We do not overload these and we keep in mind that no matter how you look at it, you are still pressing. With this train of thought, we always make sure to counter balance all of our pressing with various forms of pulling.

Thank you to Louie Simmons of WestSide Barbell for teaching us this training movement during our stay in Ohio.

A Side Note:

My good friend Joe Riggio of "Varsity House" summed up our trip to Ohio with these words:

Two Joes from Jersey Go to Westside Barbell. This could possibly be the greatest training experience in my life. My good friend Joe Rossi (Yess Training) and I had the unique opportunity to visit and train at Westside Barbell this May. We also attended the Elite FTS seminar with Dave Tate. The Experience was truly profound for both of us. The passion, hard work and camaraderie nature that was displayed was unmatched...and the training environment...NUTS!! If this doesn't fire you up then take up golf!!!!

Another Side Note:

Happy 1st Birthday to my son "Rocco". Lynyrd Skynyrd's song "Simple Man" sums it all up!!!!

My son really has to stop watching public access television!

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