POWERMAG.ORG
june 3, 2002
_________________________________________________________________
1.....RICKEY DALE says.....
good day to all.........ON MEMORIAL DAY i took my son to see oklahoma city redhawks baseball game (aaa club of
the texas rangers)........a great game...... collected 5 balls from the batters and to top it off saw john rocker
pitch........when you are sitting by the dugout..and you can see 75 feet away or so a guy throwing 96 plus......you
can barely see the ball.........what a treat...it doesn't get any better...well almost..........we hung around
for a couple of hours after the game......nothing to do.....and there came mr john out to get his 2002 silver corvette........he
drove by and stopped to chat.....signed two baseballs and my son's cap......talked for a few minutes....seems like
a nice guy...no matter what the media says...we all screw up and learn our lessons......let bygones be bygones....life
is short and we can enjoy it...or we can be depressed over it........as a powerlifter i think it has been a great
life (so far) to know all of you guys..............thanks
2.....POWERLIFTING PARAPHERNALIA.....TRIVIA and STUPID QUESTION OF THE WEEK........
and the trivia question answer is joe cunha....a pacifico prodigy.....he was shorter than chuckie dunbar which
seemed to be the most popular answer and phil hile really was a 1990's world class lifter....
and the winners are don graham from zanesville, ohio.......al "pick it up" siegel from clearfield, pa....and
mike butler from longview, texas...(he is secretly accumalating a supply for jonh inzer to wear)....heh heh heh.....
and this week's trivia question is a humdinger (this is for ms g)....????.....what two countries (only) in the
world provide chalk to athletes.....?????......(and a side note to this......there is a third location of this
same material, but it is not available to mining because it is located in a cave area in a state park in the usa..........in
northwestern oklahoma..........(and no we didn't try)..........
CHECK THIS OUT.................................................THEIR WEB SITE IS http://swis.ca/main.html
Fourth Annual International Weight-Training Injury Symposium - Tentative
Schedule
September 13-15, 2002 - Toronto, Ontario, Canada Friday, September 13th
8:30-8:45 AM Opening Remarks - Dr. Ken Kinakin
8:45-10:00 AM Keynote - Lee Harvey - Power of Preventative
Treatment
10:00-10:30 AM Room setup & Visit the Exhibitors
Powerifting Workshop & Demonstration Training Theory Treatment
Workshop Treatment Theory Nutrition Theory
10:30-12:00 PM Dr. Mike Hartle
How to Squat, Bench Press and Deadlift Safely & Effectively
David Sandler
Biomechanical Research on the Squat, Bench Press & Deadlift Dr.
David Leaf
Muscle Testing for Weight-Training Extremity Injuries Sylvain
Guimond
Computerized Postural Assessment Exercise Prescription Dr. Rob
Rakowski
How to Test for Anabolic/Catabolic Physiologic State
12:00-1:00 PM Lunch and Visit the Exhibitors
1:00-2:30 PM Ed Coan and Bill Kazmaier
Tips, Tricks and Techniques of World Champion Powerlifters Dr. Mel
Siff
The Application of Biomechanics and Competitive Methods in Injury
Prevention and Rehabilitation Dr. Mark Charrette
Chiropractic Adjustments for Weight-Training Lower Extremity
Injuries Dr. James Oschman
The Anatomy and Neuroanatomy of the Myofascial System John Berardi
How different Types of Fat, Proteins & Carbohydrates Change Body
Composition=20
2:30-3:00 PM Break and Visit the Exhibitors
3:00-4:30 PM Dave Tate
Westside Powerlifting Principles Mark Verstegan
Building Rotational Strength for Sports Dr. Mark Charrette
Chiropractic Adjustments for Weight-Training Upper Exremity
Injuries Dr. Guy Voyer
Myofascial treatment for Weight-Training Knee Injuries Dr. Mauro
Di Pasquale
Increasing Powerlifting Strength Through Specific Diets &
Supplements=20
4:30-5:00 PM Break and Visit the Exhibitors
5:00-6:30 PM Richey Dale Crain
Advanced Powerlifting Techniques Brian Johnston
Individualistic Program Design Strategies Dr. George Roth
Tensegrity Matrix Repatterning for Weight-Training Extremity
Injuries Dr. Jerome Rerucha
How To Remove Weight-Training Emotional Blocks Dr. Udo Erasmus
The Use of Fats and Oils in Fat Loss & Muscle Hypertrophy
Saturday, September 14th Bodybuilding Workshop & Demonstration
Training Theory Treatment Workshop Treatment Theory Nutrition Theory
8:30-10:00AM Lee Haney
Bodybuilding Techniques Of An 8 Time Mr.Olympia Dr. Jeff Spencer
Advanced Weight-Training Strategies for Road Cycling Dr. Mike
Leahy
Active Release Technique for Weight-Training Lower Extremity
Injuries Dr. Carl DeRosa
Clinically Oriented Anatomy of the Upper and Lower Extremities
Scott Abel
Pre-Contest Bodybuilding Dietary Strategies
10:00-10:30 AM Break and Visit the Exhibitors
10:30-12:00 PM Milos Sarcev
Pre-Contest Bodybuilding Techniques Lorne Goldenberg and Peter
Twist
Advanced Weight-Training Strategies for Hockey Dr. Mike Leahy
Active Release Technique for Weight-Training Upper Extremity
Injuries Dr. Chris Colloca
Neurology of a Weight-Training Injury Dr. Tom Deters
Dietary & Supplemental Timing for Fat Loss & Muscle Hypertrophy
12:00-1:00 PM Lunch and Visit the Exhibitors
1:00-2:30 PM Laura Binetti
Advanced Women's Bodybuilding Techniques Kate Pace Lindsay & Dr.
Mark Lindsay
Advanced Weight-Training Strategies for Downhill Skiing Greg
Roskopf
Muscle Activation Technique for Weight-Training Extramity Injuries
Henrik Anthon
Quantum Biological Treatment Application in Tissue Healing Dr.
Barry Sears
The Zone Diet: Application in Fat Loss & Muscle Hypertrophy
2:30-3:00 PM Break and Visit the Exhibitors
3:00-4:30 PM Mohamed Makkawy
Designing and Developing a Symmetrical Male Bodybuilding Physique
Dr. Dale Buchberger
Advanced Weight-Training Strategies for Overhand Throwing Sports
Ann & Chris Frederick
Advanced Stretching Techniques for Weight-Training Exercises Dr.
James Oschman
Energy Medicine Treatment Application for Weight-Training Injuries
Dr. Eric Serrano
This Year's Cutting Edge Supplements for Fat Loss and Muscle
Hypertrophy=20
4:30-5:00 PM Break and Visit the Exhibitors
5:00-6:30 PM Laura Creavalle
Designing and Developing a Symmetrical Female Bodybuilding
Physique Doug Caporrino
Personal Training Business Development Dr. George Gonzalez
Advanced Treatment Techniques for Weight-Training Extremity
Injuries Dr. Ken Kinakin
SWIS Certification & Master Trainer Program Dr. Lonnie Lowery
Post Workout Nutritional Recovery Strategies
Sunday, September 15th Olympic Style Weightlifting Workshop Training
Theory Treatment Workshop Treatment Theory Nutrition Theory
8:30-10:00 AM Harvey Newton
Introduction to Olympic Style Weightlifting Ian King
Uni/Bilateral Lower Extremity Exercises in Injury Prevention,
Rehabilitation & Performance Dr. Fred Kahn
Laser Treatment Techniques for Weight-Training Extremity Injuries
Dr. Chris Colloca
Weight-Training Research - How to Read and Create Research Studies
Dr. Rob Rakowski
Overtraining: Clinical Protocols to Reverse Adrenal & Thyroid
Stress=20
10:00-10:30 AM Break and Visit the Exhibitors
10:30-12:00 PM Chad Ikei
Accessory Olympic Style Weightlifting Ed McNeely
Incorporating Olympic Style Weightlifting into Sports Programs Dr.
Alex Elorriaga & Dr.Mark Scappaticci
Acupuncture Treatment Protocols for Weight-Training Extremity
Injuries Dr. Michele Joubert & Paul Gagne
Posturology: Lower Extremity Analysis for Weight-Training Injuries
Brian Batcheldor
Ergogenic Aids for Fat Loss & Muscle Hypertrophy
12:00-12:15 PM Break and Visit the Exhibitors
12:15-12:55 PM Closing Keynote - Bill Pearl - The Past, Present
and Future of Weight-Training
12:55-1:00 PM Closing Remarks - Dr. Ken Kinakin
3.....FORM.....STYLE.....TECHNIQUE.....and ROUTINES.....
ONCE AGAIN I NEED TO RESTATE SOME IEAS AND TRUTHS IN THE SPORT OF
POWERLIFTING, STRENGTH TRAINING AND WEIGHTLIFTING IN GENERAL......
the idea in setting up cycles is to not overtrain, and keep the weight going up in gradual
increments...even though not always successful...this is still the best way to avoid a drought
or a deluge in one's training........
Younger lifters need to concentrate on the basic lifts and with basic sets and reps, i.e. 3-5 sets
of 5 reps. While the older lifter usually is into less sets and reps; higher reps not the higher
weight seem to irritate and exacerbate (sp) the problems of the joints, while the middle age
groups can pretty much do whatever it wants.
we are always looking for guest routines from you the reader...ones that you have found
successful or form..style and technique tips...........send them and share them with us.........
TRAINING SENSIBLY IS STILL FOREIGN TO MANY STRENGTH ATHLETES..............YOU HAVE
TO HAVE A PLAN......TRAINING FOR SPORTS AND POWERLIFTING IS A BIT
DIFFERENT THAN TRAINING FOR BODYBUILDING...........YOU HAVE TO HAVE A
GOAL...NOT A GENERAL GOAL (LIKE I WANT TO GET BIG AND STRONG)......BUT A SPECIFIC GOAL AND A TIME FRAME TO DO IT
IN.......SET UP THE ROUTINE AND CYCLE, TO BE SPECIFIC FOR THAT
GOAL....(AND ONLY ONE GOAL AT A TIME)...........DETERMINATION AND DRIVE AND
SMARTS ALL PLAY A PART.......IN ACHIEVING THOSE GOALS.....and remember it is better to undertrain than overtrain......you
can always increase your training and goals...but when you overtrain rest is about
the only way to recover from that .....and that is downtime that will only further the distance between
you and what you want to accomplish....
***********************************
I could probably out do anybody for the most mistakes in training and contests! Stupidity is sometimes a virtue
as long as you don't keep showing it...over & over! Consistency in training is the key to a big squat in training
and a big squat in the contest. Consistence in stupidity shows perhaps you should take up bowling or lawn tennis!
Routine...Routine...Routine..., over and over and over again. The idea is to do every warm-up and every rep of
every set of a complete cycle the same...exactly the same.
Dr. Judd Biasiotto brought up in his book "POWER" that in training one should picture every rep of every
set in your mind before you do it. Start your workout 30-45 minutes before you normally start lifting. While you
are stretching, go through your entire workout in your mind. Picture every rep and every set, in your mind, of
your whole workout before you actually start.
When I do this I usually have a great workout, when I don't and hurry my stretching, my workout usually suffers.
You should have every rep of every workout planned out for the complete cycle. I can go to my workout book and
look at the reps in the 12th week, and know what I will be doing, assuming you have picked out a reasonable ending
weight. Remember, if your best single was 525, you are not going to triple 550 in sixteen weeks. TOTALLY UNREALISTIC!
I have used numerous routines over the past 31 years...Some people because of genetics, natural ability and strength,
perfect body structure, leverage, and other factors, can use any routine and make gains and win championships and/or
break records, but the average lifter must have a well planned out routine and use a little common sense in going
through it! Percentages in actuality are not only misleading but inaccurate and will not properly work. There is
no common sense or logical reasoning behind percentages in putting together a routine other than convenience -
but convenience in this case is way off base in being accurate or correct.
And I quote from the DOC (Judd that is) "There is one more point that you need to be cognizant of when selecting
a training routine to experiment with and that's percentages. The majority of the training routines that have been
published are based on percentages. That's like trying to compare oranges to apples, or Bev Frances with Cindy
Lauper. You just can't "do dat"! Here's why - a ten percent jump for a lifter who is squatting 500 pounds
is a lot different than a ten percent jump for a lifter who is squatting 250 pounds. The obvious error with the
percentage program is that the lifter who is lifting the most weight is expected to improve the most. For instance,
the lifter who is squatting 500 lbs is expected to improve 50 pounds, while the lifter who is squatting 250 pounds,
is only expected to increase 25 pounds. In reality, it is for a lifter who is near his optimum potential."
The longer a person lifts...i.e. the more experienced he becomes the smaller his increases and gains will become...not
larger.....That is why I do not use percentages. I try to take each person's training routine as individual as
possible but still put together with a sense of order!
If you shoot for a 500 x 3 at the end of the cycle, that should translate to about a 550 x 1 single at contest
time. So take your pick of WORKOUTS. Oh, by the way, we use pause squats alot and they will make a man of you,
or at least give you a big squat.
Always cycle your supplementary exercises to. It keeps you from over-training.
Warm-ups are important...DO NOT just sporadically do warm-ups with whatever weight is on the bar! Remember routine
is important. The poundage involved in warm-ups will differ with each lifter and with each training routine. Remember,
to stretch before you begin your warm-ups.
Below find a chart of warm-up weights and increases in warm-ups to get to your sets. This is not set in stone -
but has worked well for me and my workout partners for many years.
Increases in weight - Top Sets - Range of weight between warm-ups
100 lb to 300 lb 50 lb - 70 lb
200 lb to 400 lb 60 lb - 80 lb
300 lb to 500 lb 70 lb - 90 lb
400 lb to 600 lb 80 lb - 100 lb
500 lb to 700 lb 90 lb - 110 lb
600 lb to 800 lb 100 lb - 120 lb
700 lb to 900 lb 110 lb - 130 lb
800 lb to 1000 lb 120 lb - 140 lb
In essence as you become stronger you must increase the distance
between warm-ups. Warm-ups are for (2) reasons only:
#1. To warm up..........NO Duh! Obviously!
#2. To get the feel of the heavier weight without getting tired,
i .e. working up to your top sets.
#2 1/2. (also to get the feel of your equipment ...i.e. suit, belt,
wraps also!)
I see too many lifters doing too many reps with too many warm-ups, especially higher weight wrnmups..... As you
go through the workout you will understand (I hope)! I feel quite qualified to share my stupid mistakes and brilliant
successes with you. As I have said, and you may quote me (or buy my T-shirt with the saying "Age and Treachery
Will Overcome Youth and Skill"
Only $12.00..... .....Otherwise the older you get the smarter you must train, not only to win but to avoid injuries
as well as to still maintain some progress. Some great over 35 competitors on powerlifting and bodybuilding such
as Walter Thomas, Doug Heath, Fred Hatfield, Hideaka Inaba, and Ronnie Ray will attest to this fact.
I found out from experience (painful most of the time) how stupid it is to try and train at age 49 as if I was
18 or 28 or even 38 I have always felt indestructible at times and attribute much of my gains to the fact I have
been fairly injury free, having trained smart except on certain specific cases where I insisted on being an idiot.
But I only do that now and then, just to make me look good the rest of the time. It is much better to undertrain
(don't use that as an excuse for doing next to nothing in your workout) than to overtrain..you know the lifter
who trains 6-7 days a week, split sessions, 4 hour workouts.......Remember though, injuries will happen and how
you handle the recuperation and recovery period will attest to your smarts! (or not so smarts)
Some words of wisdom to the over 35 powerlifter!
*Do not train any body part more than twice a week under any circumstances...except the stomach and calves.*Always
stretch, stretch, stretch before and after each workout.*If you get tendonitis or a pull or tear, make sure you
treat it immediately and properly.*Plan out your workouts and never alter them. Do the weight and reps you are
supposed to do...do not show off by trying max weights to impress your friends.
*Eat properly and take the proper supplements. From personal experience as well as from talking to other over 35
lifters I found out some interesting facts. Remember this is my observation and there are always exceptions...
*Higher reps seem to aggravate the joints, especially the knees. It seems easier to do singles, doubles, and triples
with a heavier weight, especially on the Bench Press, Squat and Deadlift. On supplementary exercises it seems the
5-8 reps area is more comfortable than 10's or 12's, except for rehabilitition with lighter weights!
*We rely more on wrist and knee wraps, belts, lifting and bench suitsand other supportive gear. It does seem to
take the stress off the joints but do not become to reliant upon them.*Extra stomach work and hyperextensions for
the lower back, and good form is a must for avoiding injuries.*STRETCH...STRETCH...STRETCH!
*DON'T DRINK AND DON'T SMOKE AND DON'T DO DRUGS!!!
*Sleep and rest is of vital importance. Perhaps at over 35 even more important than the training itself is to use
all forms of recuperation available...ice, heat, massage, whirlpools, extra supplements, aspirin, motrin,...etc...(Americans
sleep 6-7 hours a day. When training hard you could probably use another hour or two. Over 70 another one to three
extra hours.) While you are sleeping the following happens.*Muscle and bone cells are repaired and grow.*Small
amounts of growth hormone are released to improve your overall recovery and growth. (Less amounts are produced
the older you get - but some is better than none....sound familiar!)The idea is to live to be 100 and still look
and feel like a human being, not a dried up skinny prune with aching and swollen joints living off Valium or Demerol.
Remember the three(3) important things...
1-Hard training.
2- Proper Nutrition.
3-Proper Recovery and Recuperation.
These...
Will do nothing but enhance your hard work...You can still get bigger and stronger even if at a slower pacetill
you are 60 years old.
4.....NUTRITION and SUPPLEMENTS.....you are what you eat.....
Remember the basics in nutrition should be first on your buy list.
Hi potency vit/min supplement
Protein/amino supplement, (or make your own, but you need the extra protein)
extra vitamin c (complex)
then from there you can add.....
Creatine
glutamine/OKG
Misc. i.e. van sulfate/dibencozide or perhaps fat burners
Older lifters - glucosamine, saw palmetto, other types of herbs........etc.......
This list stops when your pocket book does, but the first 2 or 3 are a must
let me know what your pet peeves and gripes on equipment or supplements are.........or what
positive results you have achieved. As in any sport, equipment is invented, designed and used
to further the advancements and safety of the sport. (usually it is always two fold) Using the
equipment should always be sensible........ always give new equipment a chance to prove it's
worth. When trying something new, use it for a while till you adjust your style and form to it.
Do not give up on it too soon. I have seen too many lifters that are not patient enough to work
with the new gear and seem to fight it, be patient, it will work for you.
.....and check out the incredible supplement specials at
www.crainsmuscleworld.com/supplements.html
5.....PARTING THOUGHTS.....
as i look back over powerlifting over the past 35 plus years, i find some amazing athletes
........ 25-30 years ago we had 165lb'ers who could squat 650.....and dl 650......we had
132 lb'ers who could squat almost 500lbs.........shw's who were squatting 900..benching 600
and deadlifting almost 900..........so we have had some great lifters for many years........
is it any wonder we continue to have great lifters in powerlifting........... continue to improve
and compete....one only becomes better when there are goals to be attained and victories to be
won......and competition to overcome....!!!!!!!!
HERE'S AN INTERESTING QUOTE TO PONDER"
"A democracy cannot exist as a permanent form of government. It can only exist until the voters discover
that they can vote themselves money from the public treasure. From that moment on the majority always votes for
the candidates promising the most money from the public treasury, with the result that a democracy always collapses
over loose fiscal policy followed by a dictatorship. The average age of the world's great civilizations has been
two hundred years. These nations have progressed through the following sequence: from bondage to spiritual faith,
from spiritual faith to great courage, from courage to liberty, from liberty to abundance, from abundance to selfishness,
from selfishness to complacency from complacency to apathy, from apathy to dependency, from dependency back to
bondage."
(--Lord Alexander Tytler on the fall of the Athenian republic)
IN HIS NAME
Rickey Dale Crain, b.b.a., i.s.s.a.
IPF/WPC/AAU World Champion
2000 powerlifting hall of fame inductee
CRAIN'S MUSCLE WORLD, LIMITED
www.crainsmuscleworld.com
www.crain.ws
3803 north bryan road
shawnee, oklahoma 74804-2314 usa
800-272-0051
405-275-3689
405-275-3739 fax
405-627-0134 cell
rcrain@charter.net
celebrating our 24th year in serving you
try "THE POWER FORUM" at http://members.boardhost.com/powerforum/
talk to others......