Today’s the day, friends. 24 hours, 40+ miles, with logs, sandbags, PT beatdowns, and surf torture along the way.
Wherever you are today, get after it! Hammer along with me and (I’m completely serious about this), please remember my team and me in your thoughts and prayers. I may be Buddhist, but I’m not choosy about where I get my numinous intercession.
Part 4 in our series on the training methods of Russian powerlifting coach Konstantin Rogozhnikov.
Rogozhnikov prescribes a standard regimen of “assistance” work every day for his athletes. But is it right for you? Probably not.
Powerlifters label “assistance work” any lifting outside of the three “main lifts”: the squat, bench, and deadlift. That includes anything from curls to pressing weights overhead to those silly Nautilus leg thingies to dumbbells to pushing and pulling a tire sled. Powerlifters don’t compete in those lifts, but they use them instrumentally to help build their main lifts. They do their assistance work after the main lifting of the day and in a low-key way. Usually it’s all light weights, high reps, and no psyching up or going for personal records.
American powerlifters tend to do a lot of assistance work. Partly they are looking to strengthen whatever muscles they think are their “weak links.” For example, lifters who feel limited in the deadlift by their grip muscles might row a dumbbell for high reps. They also might use assistance work to grow certain muscles larger after the low-rep strength work, which believe it or not does not swell you up very much. With some extra size in well-chosen locations, you can make it easier to press or squat a barbell by using your own body as launching pad or a cushion. For example, you can boost your bench a lot just by growing bigger lats and biceps. At the bottom of the press, when your upper arms are mashed against your sides, you can help bump the bar up a couple of inches just by flexing your arms and flaring your lats. They give you a sort of “hydraulic lift” that helps you start the press.
But like a lot of Eastern European coaches, Rogozhnikov spares his athletes the plentiful assistance work favored by their American counterparts. Above all things, he wants you to rest and recover. Only do as much work as you must! So he prescribes a very limited regimen of assistance, which his athletes use as a sort of cool-down. Their only aim is to pump fresh blood and nutrients through the muscles they have just worked to kick off the recovery process. In this too he is typical of coaches from the former Eastern Bloc: they prize recovery, study it, and use disciplined methods to speed it up.
Rogozhnikov and crew follow the same assistance regimen that scarcely varies.
Unlike you, they compete in maximal supportive “gear,” and therefore they are using somewhat different sets of muscles than you. In their bench shirts, for example, they get a lot of help at the bottom of the lift for their pecs and shoulders. Where they struggle is in the middle of the lift, when the relatively small and weak triceps must extend the arms all alone under a load that nature never intended, from 700# to over a thousand.
In short, Rogozhnikov and his “geared” benchers rely most of all on their triceps. They also need extra strong lats because, owing to their powerful bench shirts, they have to use those big back muscles to pull the bar downward against the resistance of the bench shirt just to be able to touch the bar to their chests!
So would you be surprised to learn that, on bench day, Rogozhnikov tells his lifters to do a little extra work for their triceps and lats? For the triceps they do two sets of 12-15 or one set of 25 or so in an exercise of their choice, the object being to pump the tris through with blood. For lats they do two sets of 12-15 and add very light biceps work in the form of one set of curls or hammer curls and another set of reverse curls for 20-30.
But you are different. You are benching in just an ordinary cotton t-shirt, so you are mainly concerned with the start of the lift and whether you can move the bar off your chest quickly. That means you are really worried about your pecs and shoulders, not your triceps. Those are strong enough.
So maybe you will follow the lead of other raw benchers. For assistance they favor things like close-grip bench presses, dumbbell presses (on a flat bench or straight overhead or in between), or pause-benches, where you lower the bar to your chest and hold it there motionless for 1-3 seconds. But Rogozhnikov would enjoin you not to go crazy with these! These exercises are purely secondary, so don’t blow a lot of precious energy on them. Just pump the muscles up using light weights and high (but leisurely) reps to bring them blood and nutrients. Then stop.
On leg and back day, Rogozhnikov follow their squats and deadlifts with 20-25 reps of the “hyper” and “reverse-hyper” to move blood through their low backs and hamstrings, followed by a little something for abs and calves. Listen, I’m nobody, but unless you are a seasoned powerlifter and you know your recovery capacities well, I’d say you should maybe skip the low back and hamstring stuff. Why? You’ve just put those muscles through a lot and, in my humble experience, it’s easy to get carried away on hypers and reverse-hypers and tire yourself out on them. That’s just the opposite effect of what Rogozhnikov wants here. Just go for a brisk walk instead.
In our next installment, Rogozhnikov turns up the heat with his “medium” workouts.
Part 8 in our series on Russian physical culturist and powerlifting coach Alexey Faleev. If you are just joining us, click here for the table of contents linking to all 15 installments.
In the bench, Faleev wants you to learn to arch as high as you can. Your powerlifting friend(s) will help you with this. He definitely wants you wearing a belt for the bench press because it cues you to hold the tension in your lats and upper back needed for a heavy bench press, and he suggests you try wearing the wide part over your belly to prevent it from interfering with your arch. (Here in gear-crazy Murica, you could just buy a purpose-made benching belt.) Also, wrap your wrists: you will press more and protect the joints.
On deadlifts, Faleev is radical: he insists that you always train with straps.
Rarely seen in powerlifting gyms, straps are a way to bind your wrists to the bar to relieve much of the burden on your grip strength. In my experience, they are frowned upon by most serious powerlifters. I for one would feel a little embarrassed if someone I respected found them in my garage. No, they’re not child porn, but they are a crutch. Instead of looking for the easy way out of a notoriously demanding lift–so say the purists–it’s better to train the deadlift under competition conditions, no?
But Faleev’s answer is cogent: you are already not training under competition conditions. During a powerlifting meet, you only pull singles, whereas in training you crank out five reps at a time. In competition, grip endurance will not be a problem. So why make a big deal of it in training? When you insist stubbornly on pulling five-rep sets without straps, you get preoccupied with your hands and their struggle to keep hold of a slipping bar. So now, instead of working your back like you are supposed to, you are spending huge personal resources–deadlifts being the most draining of the three lifts–to develop grip endurance, which is not even part of powerlifting! “As a result,” he says, “the back is left underdeveloped.” Don’t fret: in case your grip really does start to lag behind for some reason, there is an easy fix. Faleev will approve specialized grip work for you—problem solved. So when you deadlift, use the exercise for its actual purpose: pushing the envelope with your back muscles. Don’t waste this opportunity by turning it into a petty grip endurance event. (Shameless plug: Use IronMind Strong-Enough Lifting Straps)
Power Slang: “Pull” here just means “deadlift.” You deadlift using the “posterior chain,” the same set of muscles you’d use to do a tug-of-war. So even though superficially it looks like someone grabbing a barbell and standing up with it, what it feels like is pulling something up and backward. In the photo you can see that, even before Valeriya Shcheglova has started the lift, already she is leaning back so hard that she would somersault if she weren’t counterbalanced by a barbell that’s more than twice her weight.
I have found straps nice for stretching, too. I use Jumpstretch bands to stretch the upper body, but it tires my grip to grab the bands and suspend a lot of bodyweight from them when my hands are sweaty and fatigued. So I strap my hands to the bands, and then stretching is once again the relaxing, gooey-melting-chocolate-chip treat that Faleev intends.
If you are truly a rank beginner, Faleev orders you to wait for a month before you deadlift. During that time, you will strengthen your back, glutes, and hams and learn to use them together by squatting. Within a month you will be up to speed and ready to deadlift.
In our next installment, cycling. Not the kind with lycra and velodromes but varying your working weights over weeks and months, from lighter to heavier to lighter again, to keep yourself progressing instead of plateauing.
Part 7 in our 15-part series on physical culturist Alexey Faleev. If you’re behind, catch up by visiting the table of contents.
Not afraid of a little nationalism, Faleev says that former Eastern Bloc countries dominate strength sports largely because they concentrate on doing the few important things well, whereas Western trainees are influenced by bodybuilding, physique magazines, and exercise machines. He does not actually say words like “narcissism” or “effeminacy,” but I’d guess he’s thinking them.
When you enter a gym, if you see anything covered in chrome, that is a bad sign. So are Nautilus-like machines. Faleev acknowledges almost no legitimate use for them except so that gym owners can gull misguided people into paying monthly gym dues. What you want to see in a proper gym is “an unpretentious room where serious people are working” like burly, menthol-scented medieval monks on squats, deadlifts, and benches. “Nothing extra.” Indeed, this could be Faleev’s mantra or his epitaph. “Nothing extra!”
“This idea is so unusual for many athletes, that I will repeat it again,” he writes. “For rapid muscle growth and results you have to do only three exercises: the bench press, squat, and deadlift.” Do one lift well (meaning, according to a predetermined plan), then stretch, and leave. “Anything more is detrimental. … You will feel like you are not doing enough. You will leave the gym feeling completely fresh. This reserve of energy is what lets you add weight next time and shoot beyond your past performance.”
Faleev gives basic cues for the three lifts, and I will not recapitulate them here. You can learn them better and more easily from any powerlifter. And I repeat, powerlifter. Not a bodybuilder! (Bodybuilders—peace and blessings upon them—are wonderful people, but they do things differently and it could cost you some joints. You are now a baby powerlifter.)
But Faleev does hold some unorthodox opinions that I’ll record here. On your heavy squat days, Faleev wants you to wear knee wraps. For all sets, even warm-ups. They protect the knee, he says, and boost your working weights, making you stronger faster. Knee sleeves are OK, but he seems to prefer real powerlifting wraps. Wrap them loose or wrap them tight, but wrap them.
I hate squatting in wraps. They cut off circulation, jack up your blood pressure, and at the bottom of the squat they crush the back of your calf so hard they feel like bear traps. But Faleev retorts, “The pain has a positive value – it motivates. The athlete gets angry, thinks less about the weight of the bar, wants to execute the set more quickly, and eventually lifts more.” Sheesh, fine, but only because I get to reward myself with cookies afterward.
Next time, Faleev on the bench press and deadlift.
During the Buddhist Backpack Pilgrimage, I acted as your personal bodhisattva, dear readers, and compassionately offered myself as a sacrifice for your welfare. How? By venturing out to do the whole 34 miles in jackboots (sapogi) and footwraps. In our previous field test we’d shown their value in wet conditions, but we still didn’t know how they would compete with hiking boots on hard, dry roads and rocky moonscapes. And who else would be lunatic enough to do so?
Hyperbole aside, I really was a little leery about this. It’s one thing to don strange footwear for a walk in the park, it’s another commit to them irrevocably for two days of hard walking.
The boots I chose were surplus West German “Knobelbecher” (“dice-cups”). They’re heavy (1.1kg each), older than I am, and I bought them for $20.
My feet I wrapped in my homemade Russian-style portyanki. (In the world of footwraps, there is a Russian style and a very different German style called Fußlappen. Don’t worry, we’ll experiment with those too in due time!)
What did we learn? First, jackboots are awesome on roads, hardpack, and the forest floor. I’ve remarked before on how they make me walk by swinging my foot from the knee instead of from the hip. For whatever reason, on flat surfaces I sometimes felt like the jackboots were walking me or like I was a Bionic Marching Man. Not for nothing do Germans call them Marschstiefel, “marching boots!”
The jackboots also performed nearly as well as hiking boots on loose gravel and decaying roads. The only time I really wished I could change into hiking boots was on certain stretches of Mad Max-level rubble where your ankle rolled a different way with each step. With hiking boots you can plow straight over the rocks, if the ground is stable, as if you had little ATVs on your feet. With jackboots, you have to do a little extra work with your own foot and leg muscles, and I have to think that over time your knees absorb more torque.
The footwraps were positively delightful. They stayed put on every kind of terrain, and it was nice to refresh my feet by sitting down every few miles, turning the portyanki around, and rewrapping them. I also tried out wearing a pair of wool socks with the footwraps over them, something common in winter, and found that very comfortable too.
A final thought on trail guns. I’d always wondered why someone would buy the Ruger LCRx, a misshapen 5-shot airweight .357 with a 3” barrel. It seemed like an overpowered pocket rocket that won’t even fit in your pocket! But after my close encounter with the bears, when I’d almost been too lazy to carry a gun at all, I saw the LCRx in a whole different light. It looks like a perfect “just in case” backwoods beater gun for when you’re weighing the annoyance of a real belt gun against the pathos of your family getting your remains back in a wet, 2-quart Ziploc bag.
Deep in the boonies, miles from human habitation, I found something lying in the dust that’s completely out of place … a “Fat Gripz Extreme.”
In the already-marginal world of strength training, these are rare and highly specialized. You put them on dumbbell handles to purposely make them hard to hold onto. There are legit reasons for doing so, but all are advanced and/or weird.
Somewhere out there is a drug grower who is a very serious ironhead, and he’s pissed. These things are expensive, and now I’ve got his stuff! (Shudder.) But I’m taking it as a sign from the gods of Valhalla: “Develop thy grip!”