Training Strategies

By Brad Loomis

2x ABA/INBA Natural Body Building Champion

Weight training

            I will be following the Maximum Overload Training techniques outlined by Paul Delia, president and CEO of AST Sport Science.  Max-OT has benefited myself and hundreds of my clients tremendously and I see no reason to change.  I will follow the guidelines to the letter with the exception of my own little flavor of intensity.  I will approach each set with the mind set that I am doing 1 repetition.  The rest of the workout, the next set, the next rep does not exist until I complete that repetition.  Then I will focus on the second rep and so on.  During the set, I will remove my mind from the equation, concentrate on my form, and keep doing repetitions until my body gives out.  It does not matter if it is 1 or 15.  When Max-OT Guidelines dictate the time has come to increase the weight, I will do so aggressively.  I will make the change and then my focus will be on 1 rep and 1 rep alone.  If I get 2, fine, if I get 3 fine, but my focus is on 1.  If my body can only complete 1 repetition, I will adjust the weight for the next set, but I will continue to hammer that same heavy weight every week until I turn it into 5 or 6 repetitions.  Then I will make the same aggressive increase and start the process over again.  Proper form will be critical

            For more subtle increases in weight, especially dumbbells, I will be using wrist weights that weigh 1.5 pounds.  This will allow me to complete a minimum of 1 or 2 reps at a slightly heavier weight when 5 pounds is too large an increase.  I will schedule my weight training for every afternoon, Monday through Friday at 3:00pm.  Here are the Max-OT Basics as outlined by Paul Delia.

Max-OT Basic Guidelines

Warm up                                                                               Work out

Begin with just over half of working weight                   1 Major Muscle Group/Day

Slowly increase, but decrease reps each set                1-2 Minor Muscle Group/Day

Example:10 reps, 6 reps, 3 reps, 1 reps                         6-9 Total Sets for Majors

5 sets Maximum                                                          3-4 Total Sets for Minors

Never fatigue, failure, or strain                                      4-6 reps on compounds

                                                                                    4-8 reps on isolations

Exercise Order

Begin every session with Compound Exercises.               6-9 sets maximum

Finish every session with isolation Exercises.                     3-4 sets maximum

Recuperation

60 – 180 seconds between sets

5-7 days between individual muscle groups

3-5 weeks between cycling exercises

8-10 weeks between complete cycles (1 weeks recuperation)

Current training rotation

Monday –  Legs and Calves                                  Tuesday – Chest and Core

Barbell Squats -                               3 Sets               Incline Barbell Bench            3sets                Hack Squats                                    2 sets               Decline Barbell Bench            3 sets

            Leg Press                                        2 sets               Decline Crunches            3 sets

            Calf Raises                                      2 sets              

Wednesday – Back                                                 Thursday – Shoulders and Traps

            Low Rows w/straight bar             3 sets                    Seated Military Press-  3 sets                            Lat Pull Downs                               2 sets              Upright Rows                   3 sets

Dumbbell Rows-                         2 sets                     Side Lateral Raise     3 sets

¼ deadlifts                                        2 sets             Barbell Shrugs              3 sets

Friday – Biceps and Triceps            

            Barbell Curls                                         2 sets              

            Alt. Dumbbell Curls                         2 sets                          

            Alt. Forearm Dumbbell Curls              2 set

            Lying Triceps Presses                         3 sets                                      

Cardio Vascular Training

            I will be using what I call, “Muscle Building Cardio” a.k.a. Max-OT Cardio, also designed by Paul Delia of AST Sports Science.  I have actually been following this type of cardio vascular training for quite some time.  It falls in line with my schedule and my philosophy of training.  I want to look like a sprinter and not a marathon runner.  There for I do my cardio short and intense like a sprinter and not long and drawn out like a marathon runner.

            True Max-OT Cardio is done on the recumbent bike, but I perform the same type of cardio on an elliptical trainer.  The duration of cardio is 16 minutes and is best performed on a device that does not require a lot of skill or balance.  The recumbent bike and elliptical work perfect for me because all you have to do is hang on and pedal like hell.  The entire 16 minutes should be performed at the highest intensity possible, and just like my weight training, I will increase the intensity each week.  I will do so by trying to eclipse my old record of calories burned or miles traveled in the 16 minute time span.

            One day a week I will run 5K on a treadmill.  I intend to keep myself in shape, tight, and fit during my quest by participating in various events in Northern California and Nevada such as 5k’s and mini triathlons etc.  My only stipulation will be if I can complete the event in under 30 minutes.  I can run a 5k in 27 minutes and under so this complies with my stipulation.  I will schedule my cardio vascular training for every morning, Monday through Friday at 5:00am.  The following is my cardiovascular routine.

Cardiovascular Training Rotation

            Monday – EFX at Washoe Medical Center after work

            16 minutes at levels 10 and 13 resistance, interval program

            Tuesday – EFX at Healthy Bodies Fitness Center

            16 minutes at level 7 resistance, cross training program.

            Wednesday – Recumbant Bike at Healthy Bodies Fitness Center

            16 minutes at levels 2 and 6 resistance, interval program.

            Thursday – Treadmill at Healthy Bodies Fitness Center

            5K with no incline.

Friday – Recumbant Bike, or what ever is available, at Healthy Bodies Fitness Center 16 minutes at levels 2 and 6 resistance, interval program.

Saturday/Sunday – What ever I can do @ either Washoe, a friends or 24 hour fitness®