On This Day In Strength History



Charles Estienne, (aka Charles Batta) was born August 17, 1866 in Lille France. Batta was known for a feat of strength where he would hold his hand (while seated), palm down about one half inch over an upright needle. A forty four pound block weight would be placed on the back of his hand. He would hold it there at arms length for about eight seconds, and then stand up still holding the weight at arms length.

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On This Day In Strength History

Bernarr Adolphus MacFadden was born on August 16, 1868 in Mill Spring, Missouri. Known as the "Father of Physical Culture" he was a life-long advocate of physical fitness, natural food, outdoor exercise, and the natural treatment of disease. MacFadden was the founder of a publication called Physical Culture which later on became Health & Strength Magazine.









Vemma is quite possibly the world’s most powerful liquid antioxidant.



On This Day In Strength History

Paul Anderson passed away on August 15, 1994.

On this Day in Strength History

On August 13, 1948, John Grimek, at age 38 took 1st Place in the Health & Strength Mr. Universe contest held at the Scala Theatre in London England.



Vemma is quite possibly the world’s most powerful liquid antioxidant.



Quote of the Day

“Neither do I consider a man a really strong man if he is in certain parts developed out of proportion to others. If a man has tremendous arms and chest and weak legs then he is only half a strong man.” 

Arthur Saxon - 1905

Juicing May Be a Good Alternative

I will start by saying that nothing can replace the nutritional value that eating whole raw fruits and vegetables offers. But I know so many people who do not like to eat vegetables. Maybe juicing can be an alternative. If you don't enjoy eating fresh fruits and vegetables, juicing may be a fun way to add them to your diet. You can find many juicing recipes online or mix up your own combinations of fruits and vegetables to suit your taste. 2

Juicing has many benefits including:

• Vegetable juice is very nutrient-dense. This concentration acts to supercharge the system. Juicing can contain concentrated amounts of phytochemicals, antioxidants and vitamins, substances that fight cancer, and substances that reduce inflammation and pain.1
• Greens are the most alkalizing, mineralizing and healthiest foods. But not always the most palatable. By juicing vegetables you can mix with apples or carrots for better taste.4
• The body easily absorbs natural fruit and vegetable juices. There is hardly any digestive work needed to process raw, enzymatically active liquid. 
• Juicing helps detoxify the liver. Liver detoxification is so important, and nothing comes close to it like the juice of raw vegetables.3
• Juices help the immune system to fight diseases.
• Juicing helps the body heal and improves its overall function.
• Vegetable and fruit juicing is also well suited for our fast moving lifestyle. It makes it possible for busy people to add more healing foods into their diets with minimal effort.

Green leafy vegetables are the best to use in your vegetable juicing program.6 Any of the following foods work well when juicing. It is very important to not juice the same vegetables every day. Variety is the key. Common Juicing Foods Include:

Asparagus
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Celery
Cucumber
Collards
Fennel
Garlic
Ginger Root
Kale
Lettuce
Onions
Parsley
Peppers
Radishes
Spinach
Sweet Potato

Apple

Apricot

Cantaloupe

Cherry

Cranberry

Grape

Grapefruit

Honeydew

Kiwi

Lemon

Lime

Mango

Orange

Papaya

Peach

Pear

Pineapple

Pomegranate

Strawberry

Tangerine

Watermelon

A balanced diet is important. If you are neglecting to eat vegetables and fruit it is likely your body is very deficient in many nutrients. As mentioned before juicing can be an alternative to eating vegetables. Give juicing a try. Remember juicing will not replace raw vegetables and fruits but it can be the next best thing.

Keith Payne CSN, CFT, YFS

Functional Strength Systems

References:

1.        http://en.wikipedia.org

2.        http://whatscookingamerica.net

3.        http://macrobiotics.co.uk/

4.        http://www.thebestofrawfood.com

5.        http://www.juicefasting.org

6.        http://www.healingdaily.com

7.        http://www.anyvitamins.com/



Vemma is quite possibly the world’s most powerful liquid antioxidant.



SUPER NUTRITIOUS FOOD: Broccoli

Broccoli

Broccoli is a member of the cabbage family. It is closely related to cauliflower. Broccoli was first cultivated in Italy. Broccolo, its Italian name, means "cabbage sprout." Broccoli is loaded with fiber, minerals, vitamins and phytochemicals. It has no saturated fat or cholesterol. Broccoli is a good source of protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Selenium, Vitamin A, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. Broccoli contains large amounts of vitamin C and beta carotene which are important antioxidants.

· Broccoli cantains sulforaphane which is a chemical that works with cells that lack an anti-tumor gene to fight prostate cancer.

· Ample supplies of vitamin K and vitamin A help keep our vitamin D metabolism in balance. Broccoli has an unusually strong combination of both vitamin A (in the form of beta-carotene) and vitamin K for people faced with the need to rebuild vitamin D stores.

· Broccoli contains phytonutrients (glucoraphanin, gluconasturtiian, and glucobrassicin). This trio supports all steps in the body's detox process, including activation, neutralization, and elimination of unwanted contaminants.

· Broccoli provides special cholesterol-lowering benefits if cooked by steaming. The fiber-related components in broccoli do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels.

References:
Natural News .Com http://www.naturalnews.com
The George Mateljan Foundation http://www.whfoods.com
University of Illinois http://urbanext.illinois.edu/veggies/broccoli.cfm

Keith Payne
Functional Strength Systems



Vemma is quite possibly the world’s most powerful liquid antioxidant.

Strength Training 101: Overtraining Syndrome

Overtraining could be defined as a point reached between the stress of training and inadequate recuperation. At this point the athlete feels fatigued or tired even after recovery periods. Some common symptoms include:

• Diminished desire to train.
• Lack of appetite.
• Persistent muscle soreness.
• Insomnia
• Irritability
• Chronic fatigue.
• Strength loss.
• Weight loss.
• Tendency to abandon the struggle or in other words “quit”.
• Increase in recovery time.
• Elevated resting heart rate.
• Depression
• Loss of motivation.
• Over sensitivity to criticism.

So, avoiding the Overtraining Syndrome is the trick. Making sure we recover from our workouts is most important. Identifying reasons for overtraining is vital for prevention. Possible causes for OS include:

• Recovery time is insufficient.
• Training is too intense in relationship to current physical condition.
• Excess training volume.
• Poor nutrition.
• Too many competitions and/or too many maximum reps in training.
• Use of alcohol, nicotine and other chemicals.
• Excessive fluctuation of Body Weight.
• Difficult personal relationships.
• Stress

Simply put, if an athlete fails to have sufficient recovery time after training sessions he will eventually feel fatigued and have symptoms we have described. To avoid the overtraining syndrome you can take the following actions.

• Schedule recovery time just like you would your training sessions.
• Increase training loads gradually.
• Utilize the principle of Periodization. Alternate high intensity days and light intensity days.
• Monitor workouts. Always keep a training log.
• Monitor resting heart rate.
• Always eat well. Good nutrition is a big key to recuperation.
• Insure calorie intake matches calories burned.
• Utilize nutritional supplements if needed.
• Keep sufficiently hydrated.
• Use post workout recovery techniques. (contrast showers, ice, stretching, “active rest”, Deep-tissue massage)

Pay attention to early warning signs of overtraining. Prevention is always the best way to go. Being a little undertrained is probably better than being overtrained in most cases. Always remember you get stronger when you are away from the gym.

Keith Payne

Functional Strength Systems

Strength Training 101: Progressive Overload Principle

One of the tried and true principles of strength training is Progressive Overload. The Progressive Overload Principle states that in order to gain strength you must exercise against a resistance greater than that “normally” encountered.

Earle E. Liederman wrote “In order to succeed in exercising, the student must perform progressive work. He must work a little harder each week or month in order to develop his body to its maximum proportions.” Keep in mind he wrote this in 1924. This training principle has been around for some time. Strongmen have understood for a long time that changing volume, intensity and frequency while training can be very beneficial when trying to break through the inevitable training valleys that occur.

This principle can manifest itself in several ways during strength training. Here are some basic ways to use the Progressive Overload Principle.

• Increase Frequency of workouts.
• Increase Weight (Resistance)
• Increase Sets
• Increase Reps
• Increase Volume of Work (Exercises) done in a specific time frame.

If the strength athlete is not willing to work harder and harder he/she will not succeed.

Remember that everyone is different. Utilizing these methods is an individual thing. Try them out and find out what works best for you. Note: You must be careful when using the Progressive Overload Principle in order to prevent over-training.

Keith Payne

Functional Strength Systems

This Day In Strength History

GEORGE HACKENSCHMIDT

Born Aug 2nd 1878   George Hackenschmidt - known as the 'Russian Lion' was born of German & Swedish descent in Estonia, once part of the USSR, now independent and rightly proud of its famous countryman.

A 'strong-man' from the age of 18 he became a champion wrestler by 1900. He then continued an unrivalled career as a word-class wrestler, winning many prestigious awards. His career culminated in a match with the renowned Frank Gotch which he lost. He retired in 1911 and went on to write several books on both philosophy and physical culture. He remained in contact with the fight and strength fraternity. Hackenschmidt died at the age of 90, in London, in 1968.

Quote of the Day

One of the finest compliments ever given to Paul Anderson was made by a member of the news media who spent several days with him, especially observing his work at the Paul Anderson Youth Home. The reporter's final statement was:

"He is the World's Strongest Man, and he also lifts weights."



 



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VIDEO: HOMEMADE CHEWY CHOCOLATE PROTEIN BARS

Super Nutritious Chewy Chocolate Protein Bars

Ingredients

8 scoops Chocolate Whey Protein Powder
1 cup Old Fashioned Oatmeal
1/3 cup Natural Peanut Butter

2 oz. chopped Peanuts
3 tbsp Organic Honey
1/2 cup Almond Milk (If too dry use another ounce or two)

Directions

1. Mix together in a large bowl the protein powder, oatmeal, peanut butter, chopped nuts, honey and milk. (use your hands)
2. Place wax paper in the bottom of a 13in x 9in pan or dish. Press the mixture evenly into the bottom of the pan.
3. Place in the fridge until firm.

Cut into 12 bars.

5. Keep Refrigerated

 Nutritional Facts
(Per Serving - 1 Bar)

Calories: 215

Protein: 22g
Carbohydrates: 14g
Fat: 8g

Keith Payne

Functional Strength Systems

www.functionalstrengthsystems.com

SUPER NUTRITIOUS FOOD: The Avocado

Avocado

The avocado contains essential fat that you need to eat for your body to absorb fat soluble vitamins like Vitamin E and other nutrients. It is also very low in cholesterol and sodium. The avocado has 13 grams of fiber. It is also a great source of Vitamin K, C and Folate.

Avocados naturally contain these nutrients.

MONOUNSATURATED FATS (3g per serving) – Helps to lower blood cholesterol if used in place of saturated fats.

VITAMIN K (6.3 mcg/8% DV per serving) – Vitamin K is a fat-soluble vitamin that plays an important role in blood clotting.

FOLATE (27 mcg/6% DV per serving) – Promotes healthy cell and tissue development.  Folate is also essential for metabolism of homocysteine and helps maintain normal levels of this amino acid.

POTASSIUM (152 mg/4% DV per serving) – In the body, potassium is classified as an electrolyte.  Potassium is a very important mineral to the human body.  It has various roles in metabolism and body functions and is essential for the proper function of all cells, tissues, and organs:  It assists in the regulation of the acid-base balance; assists in protein synthesis from amino acids and in carbohydrate metabolism; and, it is necessary for the building of muscle and for normal body growth.

VITAMIN E (.590 mg/4% DV per serving) – A fat-soluble vitamin that acts as an antioxidant that protects the body tissue from damage caused by unstable substances called free radicals.  Free radicals can harm cells, tissues, and organs.  They are believed to play a role in certain conditions associated with aging.  Vitamin E is important in the formation of red blood cells and helps the body use vitamin K.  At lower levels, vitamin E may help protect the heart.  Vitamin E also plays a role in healthy skin and hair.

LUTEIN (81 mcg) – A carotenoid (a natural pigment) that may be associated with a lower risk of eye diseases. Lutein is an important antioxidant that may help your eyes stay healthy while maintaining the health of your skin. It provides nutritional support to your eyes and skin and has been linked to promoting healthy eyes through reducing the risk of macular degeneration, the leading cause of blindness in adults 65 years of age and older.

MAGNESIUM (9.0 mg/2% DV per serving) –An essential mineral for human nutrition.  Magnesium in the body serves several important functions:  Contraction and relaxation of muscles; Function of certain enzymes in the body; Production and transport of energy; and Production of Protein.

VITAMIN C (2.6 mg/4% DV per serving) –A water-soluble vitamin that is necessary for normal growth and development.  Vitamin C is one of many antioxidants.  Antioxidants are nutrients that block some of the damage caused by free radicals, which are by-products that result when our bodies transform food into energy. Vitamin C is required for the growth and repair of tissues in all parts of your body.  It is necessary to form collagen, an important protein used to make skin, scar tissue, tendons, ligaments, and blood vessels.

VITAMIN B6 (0.086 mg/4% DV per serving) –A water-soluble vitamin.  Water-soluble vitamins dissolve in water.  The body cannot store them.  That means you need a continuous supply of such vitamins in your diet.  Vitamin B6 helps the immune system produce antibodies.  Antibodies are needed to fight many diseases.  Vitamin B6 helps maintain normal nerve function and form red blood cells.  The body uses it to help break down proteins.  The more protein you eat, the more vitamin B6 you need.

Resources: Avocado.org, Nutritiondata.self.com, Avocadonutrition.net

Keith Payne

FUNCTIONAL STRENGTH SYSTEMS

http://www.functionalstrengthsystems.com/

The World's Most Powerful Liquid Antioxidant!

Powerlifting 101: Instant Gratification

Don’t be a “Powerlifting Hare”

I know most of you have heard the story about the tortoise and the hare. Remember the hare started out quickly but was eventually over taken by the more methodical tortoise? Well some powerlifters remind me of that story.  

Characteristics of the Hare:

• He wants to get to his destination NOW.
• He does everything fast and out of control.
• He is prone to exhaustion easily.

Characteristics of the Tortoise:

• He wants to arrive at the desired destination.
• He is very methodical and deliberate.
• He is very durable and resilient.

When the “powerlifting hare” gets into the sport of powerlifting what do you think happens? He goes to his first meet and finds out that he isn’t the strongest lifter there. He wants to be the strongest and second place is not an option for him. He needs to place 1^st quickly. Powerlifting is a sprint for him not a marathon. He looks around and he sees that many of his competitors are wearing supportive gear. In his exuberance to achieve his goal NOW, the next thing you know he has purchased a bench shirt, squat suit, groove briefs, erector shirt and wraps. He soon figures out that these items do not help him all that much. Why, because he doesn’t spend the time to learn how to use the supportive gear and more importantly he is still physically weak. What do you think he does next? He starts using performance enhancing drugs. Do you see where I am going with this?

Conversely, the powerlifting tortoise goes to his first meet and also finds out he isn’t the strongest lifter there. He also wants to get stronger and eventually work his way to the top. He knows that it may take a little time but he is willing to work at it. He also sees that many of his competitors are wearing supportive gear but decides to build a strong foundation before he personally uses the support. He keeps training and continues to learn about the sport of powerlifting. After working hard and developing a strong physical foundation he decides to try out the supportive gear. He works very hard learning how to use the supportive gear as he continues to work on his raw strength. At this point he has spent far more time and effort than his counterpart has expended.

What happens next? The “powerlifting hare” may start out fast. His numbers may jump up quickly because of the supportive gear and drugs. He may appear to be a rising star but he is likely to become a falling star. He has not worked for what he has achieved. He has essentially bought his numbers with money instead of grueling mental and physical work. His foundation is built on sand.

Eventually, the “tortoise powerlifter” becomes one of the strongest raw powerlifters around and he is unbeatable when lifting with supportive gear. Why, because over the course of time he methodically worked his plan to perfection. He became an expert with his supportive gear and he became very strong physically. He understood that it takes hard work and time to gain strength.

The Tortoise always wins in the end no matter how many times you read the story.

Our society in general wants and demands instant gratification. That way of thinking has permeated powerlifting and is demonstrated by many lifters that have resorted to using performance enhancing drugs to achieve their goals. The need for instant gratification can destroy a powerlifter.

If you need instant gratification like the proverbial hare who tries to turn a marathon into a sprint, powerlifting may not be what you are looking for. To achieve powerlifting goals, one must learn from the tortoise and work hard over an extended period of time. It may seem like you are never going to reach your goals but in the long run you will far outdistance the lifter that is reckless in their approach. There is no free lunch when it comes to true strength. You must earn it. If you acquire strength artificially it will not last. When you stop taking the chemicals you are left with the truth. True strength can only be gained over time through consistently working smart and hard.

I guess the moral of the story is there is no fast way to the top. Real strength is in the mind and body. It isn’t found in the equipment and drugs. Exceptional strength certainly doesn’t come instantly.

“There's no substitute for hard work”.  Thomas Edison

Keith Payne

Functional Strength Systems

Nutrition For The Diabetic Athlete

At age 40, I was diagnosed with Type 2 Diabetes. Up until that time I had eaten pretty much whatever I wanted. That’s probably one of the reasons I acquired this disease. In addition to eating a “normal North American diet” I had always used nutritional supplements (vitamins, whey protein, bcaa’s,) when I could since I was always training for some sport. Being diabetic now I try to watch what I eat (not always succeeding) and make sure what I eat is nutritionally sound.

Generally speaking diabetics should keep their intake of saturated fats to a minimum. Avoid trans fats and processed foods all together. Complex carbohydrates in most cases are usually better than simple sugars. Below is a simple guide to a diabetic’s nutrition plan.

Protein

Lean beef (Example: top sirloin), skinless chicken, skinless turkey, salmon and tuna are all good choices as long as they are baked or grilled. Eggs are a very good low cost source of protein. (I would recommend removing all or at least part of the yolk.) Low fat dairy products (milk, cheese, yogurt) on occasion are also good sources of protein. Beans and nuts (almonds, walnuts) are good. There are many low sugar whey protein products on the market that are great for supplementing your diet as well.

Avoid frying food at all cost. Eat lean low fat cuts of meat. Always remove skin from poultry and fish and fat from beef and pork. Do not eat bacon or high fat dairy products.

Breads / Grains

Whole grains (rice, cereal, flour) are the way to go. Complex carbohydrates absorb more slowly than simple sugars. That’s always good for the diabetic. Foods like whole grain rice, whole grain bread, tortillas and sweet potatoes are good in moderation. These foods are high in essential vitamins, minerals and are a good source of fiber. Avoid white flour (white bread), processed sugar cereals, processed rice and French fries. 

Vegetables / Fruits

Fresh vegetables (eaten raw, lightly steamed or grilled) such as broccoli, zucchini, spinach, lettuce, cucumbers and cabbage are great. Tomatoes, carats, potatoes are good as well in moderation since they are a little higher in carbohydrate content. 

Note: Fresh raw vegetables are best. They maintain all their nutritional qualities because the cooking process (heat) destroys much of the nutritional value.

Fresh fruits eaten raw are packed with vitamins, mineral and fiber. Like vegetables, they are naturally low in fat. One exception would be the avocado which is high in a good unsaturated fat.

I would caution diabetics to be careful with fruit (especially fruit juices) because they contain a high amount of carbohydrates which a can affect your blood sugar.

Water

Water is the most important nutrient of all. As a diabetic you can’t rely on sodas and high sugar sports drinks. A general recommendation is to drink eight glasses of water a day depending on body size (You may need more).  Diabetics should pay special attention to their water intake. Adequate water intake reduces stress on kidney function and this is critical to the diabetic.

In closing, I would suggest a low fat diet including as many raw fresh vegetables and fruits as possible. I think the diabetic athlete should obtain a greater percentage of their protein intake from vegetable sources. Many times the athlete will ingest too much high fat meat in an attempt to keep their protein intake high. This can be very hard on your kidneys as well as your heart.

Keith Payne

Certified Sports Nutritionist

Functional Strength Systems

My Top Five Worst Foods

1. French Fries / Chips

French Fries and Potato chips offer no health benefits. Not only are they void of any nutritional value they contain high levels of acrylamide which is a carcinogen. Acrylamide is formed when white potatoes are heated at high temperatures. Acrylamide is an agent directly involved in causing cancer. Potato chips and French Fries are also loaded with saturated fat that raises cholesterol level and increases the risk of heart disease. Fries and Chips are loaded with calories. They are very unhealthy. They will make you fat and sick. So why do we eat them? Because they taste good….Not a good choice.

Alternatives

You can avoid the saturated fat, sodium, and carcinogens by baking or roasting red potatoes. This will maintain some of the nutritional value of the potato.

2. Processed Meat / Bacon and other fat Meat

You may ask, what is processed meat? Well, it is any meat or combination of animal parts that are preserved with chemicals. (Example: deli cold cuts, hot dogs, bologna, and ham) These chemical substances may change into cancer-causing compounds in the body. Processed meat is always loaded with salt and fat.  Sodium nitrite can be found in many processed meats. This carcinogen has been linked to leukemia in children and brain tumors in infants. Other studies show that sodium nitrate also promotes colorectal and pancreatic cancer.

Bacon is not much more than salt and fat. Bacon can increase the risk of heart disease and diabetes. It has also been linked to damaged lung function and an increased risk of lung disease. In general, any meat is unhealthy if it is loaded with saturated fat.

Alternatives

Substitute leaner and lower-sodium meats such as fish, roasted skinless poultry, pork tenderloin (all fat trimmed), and round steak.

3. Soda

I’ll have to say this one is hardest for me to avoid. You’d think knowing one can of soda has about 10 teaspoons of sugar, 150 calories, 30 (or more) mg of caffeine, and is loaded with artificial ingredients would make a person take notice. Soda is nothing but artificial flavors, sugar and water. It has no nutritional value.

Drinking too much soda can cause tooth decay and lead to things far worse including obesity and diabetes. Soda is also very acidic and can lead to kidney problems.

On the other hand, Diet Soda can potentially lead to more problems than the sugared soda. Since Diet Sodas contain artificial sweeteners such as aspartame they have been linked to many diseases to numerous to list.

Alternatives

The best option is always Water. Fruit juices in moderation. Unsweetened Green Tea.

4. Processed Desserts

Processed Desserts are very anemic in nutritional value and are extremely high in calories. Most processed desserts are made up of sugar, refined flour and partially hydrogenated oil (trans fats). As mentioned, Trans Fats have been linked to artery disease as well as cancer.

Alternatives

Fruit, Fruit, Fruit

5. Butter, Margarine

Simply put, fat is the problem here. Margarine has hydrogenated oil, a fat which can potentially cause cancer and other diseases. Butter has a high amount of saturated fat which is linked to heart disease. (As a side note: processed peanut butter is also loaded with trans fats. Natural peanut butter is always a better choice.)

Alternatives

Use olive oil when possible because these fats are rich in mono- and polyunsaturated fat.

Notice there is a common theme here. All of these foods have very little nutritional value. They all have trans fats or saturated fat (except soda). Most of them are loaded with (empty) calories. Many of them have unsafe additives and chemicals. All of these foods are linked with disease.

Stating the obvious, it would probably be a good idea to limit intake of these foods by using natural non-processed alternatives.

Keith Payne

Certified Sports Nutritionist

Functional Strength Systems

TIRE FLIPPING 101

Book review by Keith Payne: The pH Miracle: Balance Your Diet, Reclaim Your Health

 

Book review by Keith Payne

The pH Miracle: Balance Your Diet, Reclaim Your Health 

Authors: Robert O. Young, Shelley Redford Young

Copyright 2002, 2010 by Robert Young, PhD

Robert Young says that health is all about pH balance. This book is based on microscopic evaluation of blood leading to correct nutrition. He says when imbalance occurs we get the signs of disease: low energy, fatigue, poor digestion, excess weight, foggy thinking, aches and pains, as well as major disorders. This book is about reclaiming the balance.

Young says of all the balances the human body strives to maintain, the most crucial is the one between acid and base (or alkaline).

Maintaining the alkaline pH of the body’s fluids is critical for good health.

In this book Young explains that most of us are very acidic. He says the whole idea is to keep your body basic thereby eliminating dietary and metabolic acid. To that end you should focus on foods that alkalize your body.

Young goes on to tell you what foods to eat and how this cleanses the body. He provides many testimonials that illustrate the value in making changes to your diet. He provides a listing of foods and recipes to help you build the correct diet.

By and large I think this book has a lot of merit. It makes sense to me that disease can only grow in an acidic environment. If you have weight issues or health problems you may want to give this book a try. It may be what you’ve been looking for.

Keith Payne

FUNCTIONAL STRENGTH SYSTEMS

Powerlifting 101: Who Do I Listen To?

Who Do I Listen To?

Powerlifters in general are bombarded with information coming from all directions. Information is very accessible through the internet, books, video tapes, and other powerlifters. The question is who do I listen to? This dilemma is especially pertinent to the novice powerlifter.

Before a novice lifter can answer the question of whom do I listen to, there are two major questions that must answered.

• Am I going to use supportive gear?

• Am I going to use performance enhancing drugs?

Who you learn from should reflect how you answer the previous questions.

If you are a lifter who doesn’t use performance enhancing drugs, who do you need to learn from? The obvious answer is you need to listen to someone who is knowledgeable about drug free lifting. Why is this true? Training methods are very different for a chemically enhanced lifter versus a drug free lifter. Drug free athletes do not recuperate nearly as fast as chemically enhanced lifters. Beware that many training programs that are found in magazines and videos are written / created by chemically enhanced lifters.  Most of these programs are not suitable for the drug free lifter. Such training programs will beat down a drug free lifter and cause overtraining in a matter of weeks because of the recuperation factor. Having said that, many of these popular training philosophies are solid and will work for the drug free lifter provided the work volume is altered and extra recuperation time is included. So, it just makes sense for drug free lifters to learn from other experienced drug free lifters who have built legitimate drug free training philosophies. On the other hand, the same is true for the drug enhanced lifter. For those planning to use performance enhancing drugs (I do not recommend using these drugs!) you need to use a program that caters to chemically enhanced lifters. If you use a drug free program it will probably be too tame for you.

Same goes for the raw lifter. Most popular training programs today are set up for lifters that use supportive gear. Some training techniques are not as beneficial for raw lifters as others are. Therefore, a raw lifter should learn from lifters that are experienced in raw training. Conversely, the equipped lifter should take advantage of training programs that support equipped lifting.

Now, none of this is brain surgery but it amazes me that so many powerlifters continue to study and apply training philosophies that are not geared toward their personal needs. I am not saying you shouldn’t listen and learn from everyone. I am saying your primary source for information should come from those who train and compete the same way you do.

Keith Payne

CFT, CSN, YFS

Functional Strength Systems

“Better than a thousand days of diligent study is one day with a great teacher”.

Japanese Proverb

FSS Powerlifters have a big day.

Seth Edwards broke two national records Saturday at the IBP NC state push pull competition in Kings Mt. NC. He benched 250 and deadllifted 475 pounds in the 16 year old division. Seth crushed his personal records as well.

Seth Edwards

Ramona Nihart also broke two national IBP records Saturday at the IBP NC state push pull competition in Kings Mt. NC. She benched 195 and deadllifted 285 pounds in the Open division. Ramona was very close to breaking the 200 pound mark in the bench. I'm sure she will get it next time.

Ramona Nihart

Jason Gouge also had a good day. He benched 300 pounds in the 165 class.

Jason Gouge

Congratulations to all these FSS lifters!

TRAINING 101: Goal Setting

Goal Setting

All athletes should regularly utilize goals in their training program. Goals are essential to our progress therefore the skill of goal setting should be highly developed. What is the proper way to set a goal?

Here are a few guidelines for setting goals.

1. Figure out what you want to accomplish. The goal must be specific. I want to bench more weight is not a good goal. Now, I want to bench press 300 pounds six months from now is an excellent goal. You must be specific with your goals.

2. The goal must be realistic. For example: If you are a novice powerlifter, a goal of squatting 1000 pounds next year might be a little unrealistic. Set your standards high but always choose a goal that is attainable.

3. After deciding what you want to accomplish you must come up with an action plan that will help you achieve it. Develop a training regimen that you believe will allow you to reach your goal.

4. Goals must be measurable. Describe your goal in terms that can be clearly evaluated.

5. Set a date for achieving your goal. This is typically easy for the competitive athlete if an event is approaching.

6. Write your goal down! It isn’t a real goal if you don’t write it down.

"By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own." --Mark Victor Hansen

Goal setting is the method by which a person identifies what he/she wants to achieve. Goals have to be set before an athlete can put together a training regimen. Without goals your training has no direction.

You should have short term and long range goals. The long range goals should be set first. Decide where you want to be in 5 years. Next, the short term goals can be set and will serve as building blocks that help you achieve the long term goals. All of your goals shouldn’t be related to how much weight you want to lift or how far you want to run. Many of your goals should focus on the training process. For example: You may want to set a goal of not missing any workouts during your next training cycle or doing cardio work 3 times a week. Process related goals are essential.

As we said previously, goals must be realistic but don’t be afraid to think big. Set your goals high. Believe in yourself! Don’t underestimate your capabilities. Once you begin the goal setting process you will quickly notice improvement in your confidence level and it want take long for you to see results. Visualize yourself achieving all of your goals. Albert Einstein said, “Imagination is more powerful than knowledge. If one advances confidently in the direction of his dreams and endeavors to live life which he has imagined, he will meet with a success unexpected.”

 But remember…..

“What you get by achieving your goals is not as important as what you become by achieving your goals”. -- Zig Ziglar

Keith Payne CFT, CSN, YFS
http://www.functionalstrengthsystems.com/

Charlotte Arthritis Walk

TRAINING 101: Visualization / Mental Imagery

Seth Edwards

Charlotte Arthritis Walk