Archive for April, 2007

The Strength and Conditioning King Is Also Selected As One Of USA Judo’s Coaches of The Year

Auto Date Saturday, April 28th, 2007

–>  http://usjudo.org/2006CoachesoftheYear.asp  <--

Your humble servant,

Rhadi Ferguson (aka “The Strength and Conditioning King”)

The Strength and Conditioning King Graciously Accepts the 2006 United States Olympic Committee’s “Doc” Counsilman Sports Science Award for USA Judo

Auto Date Tuesday, April 24th, 2007

 

 The “Doc” Counsilman Award recognizes those coaches that utilize scientific techniques and/or equipment as an integral part of his or her coaching methods, or has created innovative ways to use sport science. 

 For More Information on the “Doc” Counsilman read below:

Doc Counsilman


By Diane Krieger Spivak
Splash Magazine, March/April 2004

James E. “Doc” Counsilman is considered by many to have been not only the greatest swim coach of all time, but also the greatest coach of any sport ever.
The man who spent more than three decades leading the Indiana University men’s swim team to six consecutive NCAA championships and 23 Big Ten titles also produced 48 Olympians who won a total of 46 medals, 26 of them gold.

Counsilman died Jan. 4 at the age of 83, after a long battle with Parkinson’s disease.
A champion swimmer himself, Counsilman, who was raised by his mother, learned to swim in a fish hatchery in St. Louis. He furthered his skills at the local YMCA and eventually went on to swim at Ohio State, where he set world records in the 50m and 300y breaststrokes.

World War II interrupted his swimming, and Counsilman became a bomber pilot for the Army Air Corps. He was awarded the Distinguished Flying Cross when he returned all of his men safely after his plane went down in Europe.

Counsilman eventually earned a Ph.D. in physiology and became a professor at Indiana, where his research revolutionized the sport of swimming. His book, The Science of Swimming, is still used as a reference by coaches worldwide.

At the 1964 Tokyo and 1976 Montreal Olympics, Counsilman headed up two of the winningest men’s swim teams in history. In Montreal, his team won 12 of 13 gold medals.

But from those who knew Counsilman best comes testament to a man remembered not only for his expertise, his scientific genius and his wit, but his humanity and caring.

Jim Montgomery, a swimmer under Counsilman at Indiana, was the first man to swim the 100m freestyle in under 50 seconds. He earned three gold medals and a bronze at the 1976 Olympics in Montreal and also won two individual gold medals and three relay golds at the 1973 World Championships. He now coaches the Dallas Aquatic Masters program, as well as at a local high school in Dallas.

“I think Doc had such an influential impact on a lot of young men’s lives, for me and the other swimmers on the team,” Montgomery said. “He modeled the example of never feeling sorry for yourself, giving 100 percent and looking back and having no regrets. He just had a lot of positive character traits.”

Montgomery said he was struck by Counsilman’s “never-give-up type attitude. I think he epitomized that his whole life. If you look at his career, he was swimming before World War II, and he became a bomber pilot during the war and survived that. At 57 he decided he was going to swim the English Channel.”

At age 58, Counsilman became the oldest person at the time to accomplish that feat.
“Even with his medical problems, even when he was in a wheelchair, he was going around the deck filming, still making an impact and asking questions in the world of swimming,” Montgomery said. “The guy was just a rock, and when you’re 18 or 20 years of age, you need that stability, you need that person to emulate, and that’s who Doc was.”

Counsilman’s connection with his swimmers went way beyond just teaching the science of swimming and being a coach, Montgomery said.

“He was almost like a second father figure, at least to me at that time,” Montgomery said. “He showed me what courage, integrity and self-control were all about. It was something you could model your life after, and I think the legacy is that I can pass some of Doc’s traits on to my own swimmers and to my own family.”

What set Counsilman apart from other coaches was clear to his swimmers.

“Doc had a unique mix of this incredible brain you could use as a resource – sheer creativity, incredible humor and genuine humanity,” Montgomery said. “You even had to admire his character flaws. Then you had those special one-on-one times where you knew Doc as a human being who gave a lot more than he took in. It was the care he showed me and the other swimmers.

“He wasn’t this bookworm type of nutty professor who just knew the facts. He could take them in a very human way and relate them to other coaches and swimmers. The guy was a hell of a teacher, plus a researcher.”

Gary Hall, Sr. also swam for Counsilman at Indiana. Hall set 10 world records in his career, won 23 AAU and seven NCAA championships at Indiana and posted 23 American records. He won two silver medals and one bronze medal in the 1968, 1972 and 1976 Olympics.

“Doc was one of the original people to think outside the box in what was traditionally done and what he felt could be done,” said Hall. “He made so many innovative changes that impacted the sport.”

In particular, Hall noted Counsilman’s use of pace clocks and interval training, which changed the sport of swimming.

“I guess he was the first one to think in scientific terms about swimming rather than in athletic terms – not the physiology, but the biomechanics of swimming,” he said. “That was way ahead of his time.

“His single greatest ability was that psychologically, he treated his athletes very, very well. He had a team of superstars, and he knew how to handle each of them and make them feel they were the most important person on the team.”

Both Hall and Montgomery said Counsilman’s psychology and sense of humor were just as effective as his scientific principles in producing winners. One famous example was his practice of throwing jellybeans to his swimmers as a reward.
Hall said Counsilman and his wife Marjorie opened their home literally every day to “Doc’s boys.”

“Mark Spitz used to study at his house,” Hall said. “Everyone on our team, except one, was from outside Indiana. They needed a father and somebody to talk to, and Doc filled that role. He became closer to many of the swimmers than their own fathers. You don’t find many coaches and their families that are that unselfish.”
Hall recalled what he considers one of the most remarkable tributes to Counsilman, which took place at a dinner held in his honor in the early 1990s. Every athlete who ever swam for Counsilman in his 30-year career, about 200 swimmers, was invited.

“They came from all over the world, and only about 20 didn’t show up,” Hall said. “It was the most amazing reunion of athletes and devotion to one person I’ve ever seen. Everybody cried when we left because we didn’t want to leave. That says in itself the kind of person that Doc Counsilman was and how much the swimmers loved him. It was an amazing tribute to an incredible man.”

Peter Daland, former head coach at the University of Southern California, whose team dethroned Counsilman’s for the NCAA title after Indiana had won six straight, said that while he and Counsilman “were very strong rivals in both club coaching and college coaching,” it was also Counsilman’s own swimming abilities that impressed him.

“Most people don’t know anything about his swimming,” Daland said.
Daland knew Doc when Counsilman was a swimmer at Ohio State and the team captain. “He was the No. 1 200m breaststroker in the world in 1942, was several times national champion and world-ranked three times,” Daland said. “That’s the first thing I remember.

“He coached the Indianapolis Athletic Club very effectively, and they developed the best men’s team in the country,” Daland said. “At Indiana University, he did the very same thing.”

Daland also recalled competing in East Germany and Russia during the Cold War with Counsilman as his assistant coach. “It was great to have him on that trip,” he said.
“One thing he did, for which I credit him greatly, is that he wrote and gave talks about swimming and at the same time, he backed it up by having champions,” Daland said. “A lot of people give talks and are very famous, but they don’t have any swimmers. So I paid attention to what he said. I know that his swimmers thought the world of him. There was no question about that.”

Nort Thornton, head men’s swim coach at the University of California at Berkeley, remembered Counsilman as someone who always made time to help others.
“When I was a young coach just getting started at the high school level, I met him at a Fort Lauderdale Christmas clinic, and he took the time to talk with me and took an interest in what I was doing,” Thornton said. “He never had a problem answering questions or phone calls, and I was just a nobody at that time.

“He had a special quality that way. He was just a great human being, and I’ve never seen a guy get more work out of a jellybean than Doc did. He was a master psychologist.”

Thornton also praised Counsilman’s ability to back up scientific theories with practical application.

“Everything he published was pretty much gospel,” Thornton said. “He was the first person to try to tie scientific research into the coaching profession. He tried and tested it in the pool. Before him, there was very little to be found anywhere. I know he was my mentor from the start. I owe a lot to that gentlemen. He was just a tremendous person.”

Joel Stager, director of the Counsilman Center at Indiana University’s Department of Kinesiology, found a simple reason why Counsilman was so good at his job.
“Swimming was an obsession to him. He was entirely committed to it,” Stager said. “More than once I can recall sitting on the deck, watching the swimmers practice, and him kind of laughing and admitting, ‘Can you believe they pay me to do this?’ It’s just what he did. He just loved it.”

One of the main ingredients of Counsilman’s success was his people skills.
“He told me once he was surprised how many coaches didn’t particularly like people,” Stager said. “He felt that was sort of the first criteria for a successful coach. He enjoyed working with kids. He practiced focusing his attention on the athlete, and he was sincerely interested in what they were doing and thinking.”

Stager said Counsilman at times had a reputation of being “difficult, opinionated and blunt, but I think anybody who really knew him knew how much fun he was to be around, and what a great sense of humor he had. Being an athlete under him was incredibly intense and a lot of hard work, but at the same time, it was just about the most fun thing you could do,” Stager said with a laugh.

Stager said Counsilman “loved to talk to people and find out what they were doing. To some extent, it was an open door here. There were no secrets to success. He’d tell anybody anything. He always laughed because some of the foreign coaches at times thought this had to be some magical program to success.”

But, Stager pointed out, “In a large part it was his personality and how he treated his athletes. He valued them as people and embraced education. He always questioned, ‘Why are we doing this?’ Because everybody else was doing it was not a good answer. He tried new things every year and was willing to take a risk because he felt that’s how you made progress.”

=======================

Thank you for your continued support and well wishes. If you would like to congratulate Rhadi “The Strength and Conditioning King” Ferguson, you may do so at info@rhadi.com

Take care.

The Most Difficult Person To Train

Auto Date Monday, April 23rd, 2007

=====================
Some Good News: The Strength
and Conditioning King Wins An
Award
=====================

FOR IMMEDIATE RELEASE:
Contact:

Shannon Kuykendall
Ferguson Marketing Systems
7040 Palmetto Park Road Ste #4 – 717
Boca Raton, FL 33433

Telephone: (888)-568-7770
Fax Number: (561).347.8474
Email Address: shannonk@rhadi.com
Web site address: www.rhadi.com

2004 Olympian and Coach Rhadi Ferguson Receives the United States Olympic Committee Sports Science Award of the Year for Judo at the 2007 USA Judo National Championships

Miami, Florida, April 21, 2007 — 2004 Olympian Rhadi Ferguson retired from Judo in 2005 after winning four National Championships and becoming one of the top 16 players in the World in Athens, Greece. Although he has retired from competing, once again, he did not leave the National Championships empty-handed. Ferguson was awarded the United States Olympic Committee’s Sports Science Award of the Year for Judo.
 
Since retiring in 2005 Ferguson has produced and co-produced 14 DVDs on strength and conditioning, judo and information on how to win at sport and life. He has produced fitness products, books and constantly promotes the sport of Judo while coaching his athletes to the top echelon in sport.

In 2005 Rhadi aided two of his clients to Gold medals at the 2005 US Open. In that same year, both of his clients finished in the top 10 in their respective weight classes at the World Judo Championships. In 2006 Rhadi Ferguson was a key presenter at the National Strength and Conditioning Associations National Conference and he spoke on a subject matter for which he is an expert – Bodyweight Training.  

In that same year Rhadi taught at several USA Judo Coaching Clinics and achieved the status of an “A” level Coach which makes him eligible to coach at the Olympic Games and the World Championships. Rhadi is also a contributing editor of Grappling Magazine and does his best to elevate the strength and conditioning as well as nutritional practices for those in the martial arts and judo communities.

This past weekend at the 2007 USA Judo Nationals, both of Rhadi Ferguson’s clients won the National Championship in their respective weight classes and one of his clients Taraje Williams-Murray is going to represent the United States at the 2007 World Championships and Pan American Games in Judo. Taraje has been on a blistering streak since partnering with Rhadi Ferguson and is on-track to medal at the World Championships.

The beautiful thing about Rhadi is that he has not confined his talents to the Judo mat. Rhadi is the only Olympian Judo Player to also hold a black belt in Brazilian Jiujitsu and he is the only  “A” ranked Judo Coach in the country to have coached, not only in high level judo tournaments but also at the Pride Fighting Championships and the Ultimate Fighting Championships.

When asked about the award Ferguson said, “It has always been my goal to raise the bar in my sport. I truly believe there is a void in terms of having a professional approach when it comes to proper preparation in sport. Having a collaborative sports science approach which includes but is not limited to strength and conditioning, sports psychology and sound rehabilitative practices is imperative. It is the only way to ensure optimum performance. A lot of people confine sports science to resistance training – it is so much more than that.  The lack of understanding of that ‘small’ fact can make-or-break your client’s success.”

Because of Ferguson’s many accomplishments in Judo and the grappling arena as a Coach at the 2007 USA National Championships USA Judo Awarded Rhadi Ferguson with the 2006 Sports Science Award of the Year.

Rhadi Ferguson has a host of websites and resources available to all interested. In celebration of his receiving this award Rhadi has decided to give away, instead of sell, his new book and Audio CDs in electronic format as free downloads. His new product titled “Coaching Success Secrets” is available for free at www.TheKingOfStrengthAndConditioning.com

Rhadi Ferguson is available for clinics, seminars and coaching consultations. You may contact Coach Ferguson at info@rhadi.com or by the various methods:

Shannon Kuykendall
Ferguson Marketing Systems
Telephone: (888)-568-7770
Fax Number: (561).347.8474
Email Address: shannonk@rhadi.com
Web site address: www.rhadi.com

# # #

=====================
Today’s Topic: The Hardest
Person To Train
=====================

Let’s face it. You are at the blog because:

1.) You can read and
2.) Because you have or are attempting to get some working knowledge of strength and conditioning.

You read journals, magazines, on-line articles and everything in between and that still does not help you when it comes to training the most difficult person that you know.

Let’s really think about this. The most difficult person to train is YOU! 

I get more questions and emails from coaches -
NOT about their team, not about periodization
models, but about what they should or should
not do or how they should or should not do an exercise.

The other thing that makes training yourself so difficult is that you are fresh out of motivation when it comes time for you to train. You’ve pushed, yelled, screamed, and shouted at everyone else to give their best and then when it’s time for you to train, you are just simply emotionally drained and exhausted and this is no way to get in a good workout.

As a matter of fact, the only thing that you can really think about is getting some rest. And then before you know it, your mind is racing about how you can tweak one of your client’s programs in order to get them in peak shape and in good form.

By the time you have time for you – you find out that YOU have just put on an extra 3 to 5 pounds that literally came outta nowhere and now you need to get yourself back in shape. But the time seems to escape you.  And you certainly don’t have 45 minutes to an hour to train in the “fat burning” zone in order to lose weight.

So what do you do? How do you train the
most difficult client you know?
How do you train you?

The fix sounds so drop-dead easy but it is the truth. 

YOU HAVE TO TURN YOURSELF INTO A CLIENT

Meaning, you must schedule a training time with YOU as you would schedule a date with a significant other or a professional appointment. And you must keep that appt., show up on time and show up prepared.  If you need some professional advice on how to train your most important client (which is you), then get some from The Strength and Conditioining King, or post a comment here and allow some members of the Court to answer it and help  you out. 

If you train at home and have limited time, limited money, and want something down-n-dirty and quick, fast and easy, and a training environment different than a gym, then get your hands on my at-home workout.  

The bottom line is, this…..

YOU are a difficult person to train if YOU
allow YOU to be unprofessional.
Take a professional approach with YOURSELF
and watch how easily you comply with
the self-imposed demands.

Take care.

Your Humble Servant,

Rhadi Ferguson (a.k.a. “The Strength and Conditioning King”)

=====================
What’s New?:
=====================

THE BACKYARD WORKOUT WILL BE HERE THIS WEEK!
The Backyard Workout

will be here this week!!  (if you want more information on The Backyard Workout then read the blog post below. It is absolutely a sweet and complete deal.

In The Backyard Workout Manual, you will discover how to:

  • Stay strong, toned and vibrant by using the best-in-class in bodyweight training manual design by the “Rolls Royce” of Fitness Professionals
  • Get a firmer, stiffer, and better looking body
  • Save Loads and Loads of Time and Money
  • Skyrocket your STRENGTH increase your FLEXIBILITY and reduce the wear-and-tear on your ligaments, tendons and joints all while creating a new you
  • Develop an “Eveready for Battle” type body
  • Get our secret eating and diet program that will literally hack the fat right off of your body – Imagine losing the weight and keeping it off
  • Know exactly the proper progression by accessing your easy-to-read exercise difficulty rating chart
  • Discover the number one exercise that you need to implement in your workout that has been researched and proven to give your abs the best workout possible
  • Learn how to put your own program together with our easy-to-use program design section which provides you with so much variation that you’ll never get bored
  • Follow the sample workouts that we’ve laid out simply and clearly so you can start working out right now
  • Get a crystal-clear understanding of what exercise you need to do BEFORE attempting to do another – This will eliminate that constant “soreness” every time you workout
  • Eliminate the costly and UNNECESSARY gym and health club fees by working out right at home
  • Discover the fat-blasting workouts that you can do without even leaving your home
  • Get our grocery shopping “Do Not Put in the Shopping Cart” List and never leave the grocery store with the “wrong foods” ever again
  • Jumpstart your New Year’s Revolution all over again
  • Learn the top bodyweight exercises that will improve your strength, increase your range of motion and sculpt your body like a Greek god
  • Discover the Worlds only bodyweight training manual that will work for the “soccer mom”, the “executive”, the “weekend-warrior”, the “Olympic-hopeful”, and the World Class Athlete
  • Achieve greater flexibility through dynamic exercises that increase your range of motion while gaining you more power and more strength
  • Discover how to ELIMINATE and REDUCE back pain and injuries through the use of the “right” core exercises to “tighten-up” that midsection -

Why Should You Have A Weak Core And
Expose Yourself To Possible Back Problems In The Future
Just Because Nobody Until Now Has Shown You The Right
Exercises To Do?

  • Educate yourself on Bodyweight Training and arm yourself with the knowledge to help not only yourself, but your family and loved ones
  • Arm yourself with the tools so that you can workout anywhere – Never be hostage to the hotel workout room ever again. If they don’t have a workout room, it doesn’t matter; You Can Do Your Workout Anywhere!
  • Receive more compliments, get more double-takes, and just get more (wink, wink) than ever before
  • Understand the true meaning of “No Time, No Space, No Money, No Problem!

You will absolutely love it!!

=====================
What’s Next?:
=====================

1.) In the month of May, the Strength and Conditioning King will hold a FREE Seminar that will be done over the Web. It is actually called a Webinar. You will be able to sit at home and watch as I present some great Coach, Strength and Conditioning and Fitness Information for absolutely FREE.

2.) Also I’m still hacking away at my new project Maximum Dumbbell Training and

3.) I’m getting ready for my upcoming seminar schedule in the summer and taking care of the clients that I have in my coaching program.

So needless to say, I’m busy. And I’m still chippin’ away at this Ph. D. Which is the reason why I’m bald right now  :-)

Take care.

Your Humble Servant,

Rhadi Ferguson (a.k.a. “The Strength and Conditioning King”)

icon for podpress  The President of USA Judo Ron Tripp with "The Strength and Conditioning King" Rhadi Ferguson: Download
icon for podpress  The Award: Download

The Backyard Workout Will Be Here On The 25th of April at 9am EST

Auto Date Monday, April 16th, 2007

Right now I’m gonna give you some Strength and Conditioning secrets so powerful, they will Take Your Fitness Level From Zero to Sixty in no-time flat… and you’ll Experience a Whole New Level of Explosive Power, Strength, Lean Muscle Gain and Fat Loss – With Dramatic Results.

I’m Gonna Show You How You Can
Save Massive Amounts of Time and Money,
Feel Younger Than Your Age, and
Get That Slim, Sleek, and Toned Body
You’ve Been Looking For!

And get all that while getting stronger than ever. I did it and you can to. And I did it all from home by using a combination of strength training and resistance training resources. But I got most of my gains and results from bodyweight training.

Yes, bodyweight training. And now I’m giving you my system with the how’s and why’s behind everything that I do. But before I do that let me tell you why nobody really pushes bodyweight training commercially…..

Once the Secret of Bodyweight Training Gets Out… All The “Big Time Gyms” Will Start Losing Money, So They Are Purposely Keeping You In The Dark About The Huge Benefits of Bodyweight Training.

Bodyweight training requires very little space, very little time and little-to-no money. These are all the things that “the big gyms” don’t want you to know. Because once you find this out, you’ll stop paying those ridiculous monthly gym fees.

Think about it: Although exercise is clearly vital, the way many of us go about getting our workout in is silly…..

Just think about it. We pack a backpack, hop in a car, drive to a gym in order to wait in line for the use of a treadmill or exercise bike. Or we get to the gym only to find out that the last bike in the spinning class has already been taking.

Or worse yet, we have to sit around and wait to use a piece of gym equipment that someone else is sitting on and”guarding”.

When we get home after a session in the gym, we are usually more frustrated than when we left, we’ve wasted 30 minutes to an hour of commute time and we go home only to return to the same “wrong foods” that we have in our refrigerator and cupboard.

And then we end up eating the wrong food and pile the pounds back on.

Here’s the real deal -

YOU DON’T NEED TO GO TO A GYM TO GET IN SHAPE!!

Now I know that doesn’t seem like a very novel statement but what’s the first thing that everybody runs out to do for their New Year’s Resolution? They join a Gym!!! Fitness Professionals don’t believe they are legit until they open up a gym. If you tell someone you workout, they immediately ask you, “What gym do you go to?” It has been entrenched and ingrained in our minds that we need a gym membership to get in shape – THIS IS SO NOT TRUE!!!

You Do Not have to join a gym to get in great shape. As a matter of fact, you’re better off if you workout at home or wherever you are right now.

INTRODUCING
THE MONEY SAVING TRAINING TOOL
THE BACKYARD WORKOUT

Recently I allowed a few of you to get a small view of a portion of my workout routine in my DVD project Working Out With Rhadi – The At Home Workout. In that DVD I gave you a small taste of some of the workouts that I perform at home, but in The Backyard Workout I’m going to “unleash the beast”.

The Backyard Workout was made to solve your previous workout problems by not only handing you a diet with the workout, but a how to guide with your workout as well. And to do so in a cost-efficient manner.

With The Backyard Workout you will discover new levels of endurance, strength and flexibility. You will attack your fat from every angle – and watch as your body answers the command that you give it to hand over the physique you crave. By simply following the simple-and-easy to do Backyard Workout “fool-proof” diet, you can literally sit back and watch the fat disappear almost “automagically”

The Backyard Workout was created and designed by two World Class top-notch professionals to provide you with the best-in-class fitness program. Dr. Traci Ferguson and World Class Strength Coach Rhadi Ferguson designed The Backyard Workout to meet your every need when it comes to Bodyweight Training.

Rhadi and Traci, How Did You Design The Backyard
Workout To Meet My Every Need?
How’d You Do That?

Well, we looked at all of the necessary parts that make up a successful program and what we found out was that there are some very key components that have to be in place in order to ensure and guarantee success in a workout program. We identified those things as:

  1. Sound advice and solid instruction
  2. Quality Information that also educates you
  3. A “toolbox” of resources that will allow you eliminate hurdles and pitfalls so that you can be successful
  4. A fool-proof diet – because no exercise program can truly work without one
  5. A clear example and a guiding light so that you know what to do, how to do it and why
  6. Some visual encouragement so that you have something to aspire to
  7. Tracking, monitoring, follow-up and a good quality “kick” in the seat of the pants!

And with that understanding we included these things in The Backyard Workout….

What we’ve done is include
4 Key Components that make up
The Backyard Workout Program.

=================================

Component #1

The Massive Power-Packed Content Rich
190 page Spiral Bound
“The Backyard Workout” Manual

The Backyard Workout Manual is a super-rich informative 190 page manual that is rich with content and colorful illustrations that clearly explain and show you how to perform the movements properly, appropriately and accurately.

The Backyard Workout is Great for the beginner and Awesome for the elite athlete – The Backyard Workout was designed to be versatile and is PROFESSIONALLY presented so that you know exactly what to do and you can workout on your level (I guarantee the beginner will be more than satisfied and the elite athlete will get the butt-kicking they’re looking for!)

The Backyard Workout Manual provides you with the information that you will need to transform your body and get in traffic-stopping shape.

In The Backyard Workout Manual, you will discover how to:

  • Stay strong, toned and vibrant by using the best-in-class in bodyweight training manual design by the “Rolls Royce” of Fitness Professionals
  • Get a firmer, stiffer, and better looking body
  • Save Loads and Loads of Time and Money
  • Skyrocket your STRENGTH increase your FLEXIBILITY and reduce the wear-and-tear on your ligaments, tendons and joints all while creating a new you
  • Develop an “Eveready for Battle” type body
  • Get our secret eating and diet program that will literally hack the fat right off of your body – Imagine losing the weight and keeping it off
  • Know exactly the proper progression by accessing your easy-to-read exercise difficulty rating chart
  • Discover the number one exercise that you need to implement in your workout that has been researched and proven to give your abs the best workout possible
  • Learn how to put your own program together with our easy-to-use program design section which provides you with so much variation that you’ll never get bored
  • Follow the sample workouts that we’ve laid out simply and clearly so you can start working out right now
  • Get a crystal-clear understanding of what exercise you need to do BEFORE attempting to do another – This will eliminate that constant “soreness” every time you workout
  • Eliminate the costly and UNNECESSARY gym and health club fees by working out right at home
  • Discover the fat-blasting workouts that you can do without even leaving your home
  • Get our grocery shopping “Do Not Put in the Shopping Cart” List and never leave the grocery store with the “wrong foods” ever again
  • Jumpstart your New Year’s Revolution all over again
  • Learn the top bodyweight exercises that will improve your strength, increase your range of motion and sculpt your body like a Greek god
  • Discover the Worlds only bodyweight training manual that will work for the “soccer mom”, the “executive”, the “weekend-warrior”, the “Olympic-hopeful”, and the World Class Athlete
  • Achieve greater flexibility through dynamic exercises that increase your range of motion while gaining you more power and more strength
  • Discover how to ELIMINATE and REDUCE back pain and injuries through the use of the “right” core exercises to “tighten-up” that midsection -

Why Should You Have A Weak Core And
Expose Yourself To Possible Back Problems In The Future
Just Because Nobody Until Now Has Shown You The Right
Exercises To Do?

  • Educate yourself on Bodyweight Training and arm yourself with the knowledge to help not only yourself, but your family and loved ones
  • Arm yourself with the tools so that you can workout anywhere – Never be hostage to the hotel workout room ever again. If they don’t have a workout room, it doesn’t matter; You Can Do Your Workout Anywhere!
  • Receive more compliments, get more double-takes, and just get more (wink, wink) than ever before
  • Understand the true meaning of “No Time, No Space, No Money, No Problem!

Needless to say, we could be here all day just explaining The Backyard Workout Manual to you. The bottom line is this…

The Backyard Workout Puts Fitness In Your Life,
It Literally Gets You In Great Shape

Now since I know you’re super-excited like I am, let me tell you about the second part of The Backyard Workout……

Component #2

The Backyard Workout
Resource CD-Rom

In our profession the one thing that we notice is that people really want to be healthy. Nobody really wants to be fat, overweight or obese. Nobody is walking around trying to “catch” diabetes or stand in line to be next up for a heart attack. Nobody wants to walk around with flimsy looking arms and belly fat. Nobody!! But some people just don’t know how to get rid of their problem. If this is you……

It’s Really Not Your Fault That No One Has Taken The Time
To Show You Exactly What Exercises To Do,
When To Do Them, How To Do Them and Also
What You Should and Should Not Eat.

Most programs just give you a diet. Others just give you a workout. Some books just show you how to design programs, but NOBODY has given you everything that you need. Well, that ends today.

But the one thing that people don’t have access to are the resources in order to fix their problem. It’s great to have an iron-clad resolve and to have a positive mindset. But all the positive thinking in the world is not going to put gas in your car when the tank is on “E”. What you need is a natural gas resource to get that car going again.

So we put together The Backyard Workout Resource CD-Rom to ensure your success.

The one thing that we did not want to do is leave you hanging. We wanted to make sure that you have the proper resources to get the job done!

The Backyard Workout CD-Rom contains:

  • Protocol Times in Audio format so you can zap then right on to your own Audio CD or onto your Ipod so that you don’t have to worry about constantly looking at your watch or trying watch the clock while you’re working out.

You will have the protocols EXACTLY as they are supposed to be so now when you travel you don’t have to worry about not having what it is that you need. You can slide the files onto your laptop and use them to workout in a hotel room or listen through your headphone in a park or the backyard. This idea has never been done before and is a great resource for you. We basically cut out the expense of having to buy a timer or countdown clock. Now you have the protocols that you need in order to perform your workout.

The Backyard Workout CD-Rom also contains:

  • Copies of all the “My Backyard Workout Charts” with the Intermediate, Advanced, and Elite time Protocols already in place so all that you have to do is print out your charts and start working outWe’ve done everything for you all you have to do is grab the exercises, plug them in place and let The Backyard Workout do its thing.

    If you are traveling or on the go, this is great. You can leave your manual at home, zap your timer protocols into your Ipod and have a couple copies of your charts on hand or on your laptop, and you’re good to go. If you forget them, you can have someone at your house just email you what you need. It’s just that simple. We’ve also included a copy of all the exercises so that you’ll know exactly which ones to choose.

    We’ve made it drop-dead easy to ensure your success.

Component #3

The Backyard Workout
“Take You By The Hand”
DVD

This is the “Take You By The Hand” DVD because that is exactly what I am going to do. I will perform 1 set of a Beginner, Intermediate, Advanced and Elite Backyard Workout Protocols just for you.

You will no longer have to ask the question: “Is this for me?” or “Where should I start?” Because I’ve made it for EVERYONE and I’m going to show you EXACTLY where you should start so that you know.

If you are just starting out or if you are preparing to be a World Champion, The Backyard Workout pushes you to new levels of endurance, strength and flexibility and hands you a firmer, fitter, and better-looking body – Period!

So now you know – it’s for you and I’ll show you in my “Take You By The Hand” DVD

So, let me “Take you by the hand” with The Backyard Workout DVD so that you may:

  1. Perform The Backyard Workout along with me if you would like or
  2. Observe me doing the workout and find out exactly which level of fitness you’re at currently and ensure your workout and protocol selection level is right for you or your clients

And don’t worry if you don’t have a backyard, you can do this workout in your living room, the park, in the parking lot of your office, or at the gym if you would like.

This DVD will make it drop-dead easy for you to get up-and-runnin’ in no time at all

Component #4

The Backyard Workout
Quick Start Audio CD

Although mentioned as the last component it is certainly not the least. As a matter of fact, The Quick Start Audio CD should be the first thing that you grab, rip open and listen to so that we can walk you through The Backyard Workout in its totality and so that you have a firm understanding of the gravity of the package that you have in your hand.

The Quick Start Guide will essentially act as your “seeing eye dog” and take you exactly where you need to go and circumvent any unforeseen hurdles, pitfalls, glitches or ‘bumps in the road’.

Its no secret. Everyone feels a little uncomfortable, skeptical and apprehensive when they are doing something new. So, in order to reduce and eliminate th0se feelings, we’ve put together The Quick Start Audio CD to walk you through the book so that you see the power of what you will have at your fingertips and we discuss exactly how to use the manual for your maximum benefit and for optimal results.

=========================================

Well, there you have it – all 4 Components of The Backyard Workout, laid out in a clear and concise manner so that you can get the maximum benefit from your workout.

Now just in case you think that you already have a good program let me warn you…

ALL FITNESS PROFRESSIONALS OR FITNESS
PROGRAMS
WERE NOT MADE EQUAL

 *** W A R N I N G ***

A Message From Dr. Ferguson

“Many people are passing themselves off as fitness and health professionals by providing fitness advice. How would you feel if your Primary Care Physician wasn’t really a doctor? I’m sure that would make you uneasy, just as having your plumber provide you with dental work. I’m pretty sure that my patients would not feel very comfortable if I was providing them with advice and I never went to medical school.

However, you should see the look of calmness and tranquility that comes over them when I tell them that I graduated from Georgetown University with Phi Beta Kappa Honors and then went on to pursue a Doctor of Medicine degree at The Johns Hopkins School of Medicine. They feel, very comfortable and they should. And you know what? They all ask me about my schooling and preparation and you should do the same before picking up an exercise program and following it.

Don’t put the most precious thing that you have – your body – in the hands of inexperienced pseudo-professionals. Putting your well-being in the hands of someone who has not studied, trained or prepared to ensure the utmost levels of sound fitness and health and wellness advice is not only unadvisable, it’s just downright silly!

Dr. Traci Ferguson
Board Certified Physician in Internal Medicine

But The good news is, there is now a safe and proven effective solution to combating weight gain, for gaining lean muscle, for losing fat, and for getting in phenomenal shape. That solution is The Backyard Workout.

Two ‘real’ professionals are providing you with the things that you need to ensure your success.

A Workout, A Diet, The Knowledge, The Resources, and The Follow-Up.

WORKOUT + DIET + KNOWLEDGE + RESOURCES + FOLLOW UP + FUN = SUCCESS

At the end of the day, The Backyard Workout is just plain Fun to do. You have the variety of exercises that you need, different levels of difficulty so that my parents can do it and I can do it and we can do it differently but all get remarkable benefits. The Backyard Workout is just a great resource.

The Backyard Workout Will Be Available On The 25th of April at 9 am.

Information will be forthcoming.

Actin & Myosin: What They Are and What They Do…

Auto Date Wednesday, April 11th, 2007

==================
Introduction
==================

If this is your first time here, Welcome, if this isn’t we’ll I’m glad that you’re back. I’ve been super busy in the past couple of days. For those that don’t know I went to the Pride Fighting Championships to coach and corner for Mixed Martial Arts Fighter Jeff Monson. Jeff had a tough match and was the main event of the night for the Pride 34 show.

Jeff fought a tough dude by the name of Fujita. Jeff ended up winning via a rear naked choke.  I’ve been training with Jeff the past two weeks and I must say, he wasn’t in optimal shape for the fight but in good enough shape to bring home the trophy and the check.

The tough thing about the mixed martial arts world is that its really tough to peak unless you’re at the top of the food chain like Chuck Liddell or Randy Couture and you absolutely know when your next fight is going to be . A fighter kinda has to stay in pretty decent shape year round. That’s tough, but it’s the job.

But Jeff was good enough to go and he was technically sound for the fight.  While training we worked on some things that we knew would come up during the fight. And Jeff executed perfectly.

If you would like to more information on Jeff’s fight and Pride 34, you can zip over to my other blog – The Judo Crusader – where I weblogged about the trip to Japan and the fights.

Some coaches like to sit back and write down “4 sets of 10″, use words like “hybrid training complexes” and talk about things that they’ve never done and about a world that they’ve never experienced.

The Strength and Conditioning King, on the other hand, is on the mat and in the gym “getting his hands dirty”.  I know what works, becuase I’ve done it.  I’ve got more certifications and degrees than you can shake a stick at but I also have the pratical experience to marry with that.  I recently let some individuals into my castle and they stole some of my $h!t, but I’ll get it back – heck, I’m The King!

For today’s webpost we will address two very important things for muscle contraction. Not only do I want you to enjoy this blog, I also want you to use it as an educational resource and a playground of sorts. I want you to be able to come here, post comments, leave with quality information and comeback. 

If this is your type of style, then make sure that you sign in at the top left so that you can receive my free ezine “The King’s Court”. Take care and enjoy

=======================================
Topic:
Actin & Myosin: What They Are and What They Do…
=======================================

The more you learn how muscles work, the more you’ll hear about actin and myosin. But, depending on where you hear about them and how the information is presented, it could very well go in one ear and out the other.

One of the biggest obstacles to truly understanding the roles of actin and myosin is the fact that a lot of the materials you’ll find are filled with complex terms, strange abbreviation and a whole lot of medico-scientific jargon, undecipherable to those of us who didn’t attend eight years of medical school…

So, I worked to strip away all of the complicating issues and leave you with the cold, hard facts. So, sit back and relax – you might actually learn something.

Actin: What It Is, What It Does
Actin first entered the scene back in 1887, when researcher W.D. Halliburton extracted a protein from muscle that “coagulated” preparations of myosin which had already been discovered. He called this new discovery “myosin-ferment”. But, he didn’t learn much else.

Over 50 years later, Bruno F. Straub was credited with the “official” discovery while working as a biochemist, in a lab at the Institute of Medical Chemistry in Hungary. And since then, we’ve learned a lot more.

Here’s what we know about actin:

• It’s a contractile protein found in the muscle.

• It’s globe-shaped and is most often organized into two filament-like strands that wind around each other.

• It’s an important part of the cellular cytoskeleton – the internal “scaffolding” of cellular structure. The cytoskeleton determines cell shape, organizes the structure inside of the cells and helps cells and growth cones of developing axons (nerve fibers) to move.

• It’s found in both smooth and striated muscles.

• Inside the muscles, the actin filaments are regularly aligned. Our muscles exert force when related myosin filaments slide along actin filaments fueled by energy derived from ATP – adenosine tri-phosphate.

• This sliding is a one-way process and it causes the muscle to become shorter.

Now let’s move on to the next part, myosin.

Myosin: What It Is, What It Does
The discovery of myosin came out in 1864. A viscous (gummy or sticky) protein was extracted from a muscle with a concentrated salt solution by a man named Kühne. He called this extraction myosin and considered it responsible for the rigor state of muscle.

And he was right!

So, what do we know about myosin today?

Myosin is a motor protein that gains energy from ATP to drive its movements along the actin filaments. There are eight different classifications of myosin. Myosin II is the one we’re most familiar with. It’s a large protein that forms the thick filaments of our skeletal muscles.

When myosin reacts with actin and ATP, actomyosin is formed.

Today, there’s growing evidence that, in addition to psychological factors, actin and myosin (and their integral counterparts, ATP and calcium) play a tremendous role in muscle fatigue.

In the next post, we’ll take a close look at what may be the next biggest trend for athletes to turn to. 

There’s growing evidence that this procedure could improve muscle growth and development. This is possibly THE NEXT BIG THING IN SPORTS!!!!

=======================
What’s Coming In the Future
=======================

In the near future I will be releasing 3 new projects.
1. Coaching Sucess Secrets
2. The Backyard Workout 

3. Maximum Dumbbell Training (Coming Spring/Summer of 2007)

4. A Strength and Conditioning FREE Webinar in May – I’ll let you know the dates. Only those on the King’s Court Newsletter will know the dates.

====================
Closing
====================

I hope you learned something and please make sure you sign up for my ezine “The King’s Court” in the upper right hand corner for the cutting edge strength and conditioning information and to also submit your questions so that I can answer them and so that we all can grow together in the kingdom.

Your humble servant,

Rhadi Ferguson (aka The Strength and Conditioning King)

I like the way you move…..

Auto Date Friday, April 6th, 2007

=================
Introduction
=================

Hey, if there’s one thing that I’m good at, its taking a complex subject and breaking it down like a fraction so that everyone can understand it. So today, to make sure that we are all on “equal” footing and to make sure that this blog is not only entertaining, but also educational we’re going to have a small classroom lesson on muscles.

I know, I know, you’re probably saying, ”boooooooooooooorrrrrringgggg!!”

But, hey, understand that everybody isn’t as advanced as you are and we need to bring everybody up to speed so that when we converse in the future we can all understand each other. And, once this post is made, other will always be able to use it as a quick reference guide.

So, here we go……

=======================================
Topic: I Like The Way You Move…” How Do Muscles Work?
=======================================

A couple years ago one of my favorite groups Outkast, had a song out called “I like the way you move”. The song had a great beat and the hook was super sweet like popsicle juice. It went like this….

I like the way you move,
I like the way you move,
I love the way you move,
I love the way…
I love the way…

Don’t mind me, I’m just jamming out. But, they’re right, Outkast is everlastin’!

Outkast and song aside though, how much do you really remember about the intricacies of how YOU move?

Just in case your mind’s gotten a little slippery over the last few years (or decades), here’s a quick refresher course on how your muscles work…

Voluntary Versus Involuntary…
Our bodies are made up of three different types of muscle: smooth muscle, cardiac muscle and skeletal muscle.

The first two of these, smooth and cardiac muscles are muscles that move involuntarily. Smooth muscles are found in the stomach, digestive track, and your bladder. They are arranged in layers, with one sheet of muscle behind the next. The cardiac muscle (a.k.a. “heart”) is also an involuntary muscle. You can’t willfully stop or start your heart. The cardiac muscle contracts to pump blood out of the heart and then relaxes to allow blood to flow back in, after it’s been circulated and filtered throughout the body.

Skeletal muscles – the ones we’re most concerned with – differ from the others in many ways. The most significant of these is that, for the most part, we control and influence our skeletal muscles consciously. We’re at the helm; what we say goes.

Skeletal Muscles In Action…
Skeletal muscles are a component of our musculoskeletal system – the union of your muscles, your skeleton and their connectors.

Essentially, muscles and bones team up to produce both power and strength (not to mention balance, mobility and support). In almost every instance, your skeletal muscles are attached to one end of a bone, then they bridge across the join, attaching themselves to the next bone.

This skeletal/muscular union is fused together by way of tough tissue connector cords we know as tendons. This fusion is so complete that by contracting a single muscle, you also cause both the tendon and bone to move along with it.

Muscles in Motion…
Our muscles are fashioned so that, regardless of whether we’re doing hard-core strength training or lifting a dollar off of the table, in any case the nerve fibers contract totally and completely. The reason your muscle can determine how to exert the exact fore needed for each and every situation relies a great deal on the muscle fiber bundles that make up each muscle.

Each of these bundles is known as a motor unit. Every unit has a motor nerve branching out at its tip. Because of this, every muscle fiber is stimulated by its own nerve ending.

Behind the scenes, chemicals are transmitting electro-chemical impulses from the nerve ending to the muscle fiber. When this occurs, that fiber in that motor unit contracts.

Based on the mass of the load the muscles will lift, varying numbers of motor units will get drafted into the muscle contraction.

Lighter loads use fewer motor units, heavier loads require more. The more muscles fibers an exercise contracts, the bigger and harder the muscle in question gets under the strain.

See for yourself – life your bicep to scratch the tip of your nose. Now use it to pick up a jug of milk and heft it to your shoulder. Notice the difference?

Muscles & the Finesse Factor…
There’s also a direct correlation between the finesse with which we control our muscular strength and the number of muscle fibers in each motor unit. The less there are, the greater the control you have. Your fingers have very few fibers per unit – sometimes less than ten. Your thigh muscle, on the other hand, has a high fiber count per unit – 100+ – and isn’t capable of precision control.

Twitch, Twitch…
The body’s skeletal muscles are made up of both fast twitch and slow twitch muscle fibers.

Slow twitch fibers are geared for slow and steady use. Fast twitch fibers are for quick bursts of energy. The more fast twitch fibers you have, the more nimble you are. However, the proportion of fast and slow twitch fibers in your body was already determined for you at birth.

Manipulating Your Muscles…
Regular exercise will both change and develop your musculature, but the effects vary depending on whether you’re engaging in strength, speed (burst) or endurance training.

Strength and speed training work to enlarge your individual muscle fibers. This increase in diameter is due to a rise in intracellular protein fibrils.

Endurance training causes a boost in blood vessel formation, on a scale much greater than found in strength or speed training. This serves to increase the body’s capacity for aerobic metabolism inside the muscle cell – spurring carb, fat and proteins to metabolize at double-time.

So, what are you all waiting for? Get out there and make moves like a person in jail!

=======================
What’s Coming In the Future
=======================

In the near future I will be releasing 3 new projects.
1. Coaching Sucess Secrets
2. The Backyard Workout 

3. Maximum Dumbbell Training (Coming Spring/Summer of 2007)

4. A Strength and Conditioning FREE Webinar in May – I’ll let you know the dates. Only those on the King’s Court Newsletter will know the dates.

====================
Closing
====================

I hope you learned something and please make sure you sign up for my ezine “The King’s Court” in the upper right hand corner for the cutting edge strength and conditioning information and to also submit your questions so that I can answer them and so that we all can grow together in the kingdom.

Your humble servant,

Rhadi Ferguson (aka The Strength and Conditioning King)

Getting The “Most” Out of Training

Auto Date Tuesday, April 3rd, 2007

Greetings:

=================
Welcome
=================

If this is your first time here, make sure you put your name and your email address in the upper box to the right so that you can receive your FREE ezine issue of “The King’s Court” which is full of great information….

=====================
Topic: Maximizing The Moment
=====================

Today’s topic, of course deals with Strength and Conditioning but it really speaks to making the best out of what you have. Notice that I didn’t say “make th ebest out of a bad situation” – I said, “out of what you have.”

Similar to the writing of William Shakespeare, I believe that nothing is good or bad – thinking makes it so. So I try to look at every situation with a positive spin so that I can find the “golden nugget” or hidden learning experience in it.

Often times as strength and conditioning professionals we find ourselves lacking. We lack time to train people the way that we really want to, we lack the equipment to do it and we lack the necessary staff to help manage the little resources that we do have.

Whatever the case, I’ve found a way that can certainly help today’s strength professional especially those who train athletes who are on a team.

==================================
The Most Underutilized Training Time: After Practice
==================================

One of the most underutilized training times is right after practice. 97% of the coaches in the country use this time to run sprints!  Well, sprints are certainly great and very appropriate and they have their place in the conditioning context. But sprints are only one form of conditioining – strength work has to be done too.

Many high school and small college coaches just don’t have the facilities to fit EVERYONE in the weight room at the same time. So what they can do and should do is meet their teams after practice on the field, court, or track so that they can “sneak-in” some good strength work get a better bang for their time.

Think about it, you actually can have the students/athletes/clients for 10-15 minutes. And they are already warmed up, they are already attentive, you don’t have to go throught the “settle down and get to work phase”, all you have to do is exactly what you want to do and what they need to do – TRAIN.

This is a golden opportunity that many strength coaches pass up on. And they shouldn’t, because I’m telling you right now. The coach of your team would love for you to come in and run the conditioning and to design an “after practice” program for their team. 

  1. It will put you in the drivers’ seat as the conditioning professional
  2. It will makes you seem like a valued member of the team
  3. All of us know in the coaching business that people get hired and fired all the time. So you wanna make sure that as these people leave the school, you have other job openings that are available for you in the future via good word of mouth testimonials about your work ethich and commitment.
  4. It allows you to have you hand in the conditioning process so that you can marry what you are doing in the weight room with what is happening after practice. (There’s nothing worse than a basketball coach giving his team pushups on the basketball after practice as punishment when you have a bench press workout the following day. This happened to me when I was an Asst. Strength Coach at Towson University. Or a wrestling coach doing squat-thrust-and-jump or burpees at the end of practice when you have a heavy leg day the next day.)

So create an after practice workout.

Just the other day while training with Mixed Martial Arts Fighter and UFC veteran Jeff Monson we did a good upper body workout where we just worked on pushing movements.

We did some partner pushups.

We performed

3 sets of 10 of

1. Combo Parnter Pushups (where both individuals are performing the pushup movement – this is hard and if feels like you are doing a set of heavy Dumbbell Flies)

2. Supine Parnter Bodyweight Press

3. Full Bodyweight presses (with an emphasis on the core. We do these slow with a tempo of 3 up 3 down to really focus on the core.)
I hope that helps and provides you with some exercises that you can use for your clients, at your school or at home.I hope that helps and provides you with some exercises that you can use for your clients, at your school or at home.

I hope that helps and provides you with some exercises that you can use for your clients, at your school or at home.

=======================
What’s Coming In the Future
=======================

In the near future I will be releasing 3 new projects.
1. Coaching Sucess Secrets
2. The Backyard Workout 

3. Maximum Dumbbell Training (Coming Spring/Summer of 2007)

4. A Strength and Conditioning FREE Webinar in May – I’ll let you know the dates. Only those on the King’s Court Newsletter will know the dates.

================
Closing
================

Thanks for joining me, The Strength and Conditioning King. If there are some things that you liked please leave a comment. If there are some things that you didn’t like, please leave a comment. And if this has helped you in anyway, please feel free to let me know at strengthking@rhadi.com

Your Humble Servant, Thanks for joining me, The Strength and Conditioning King. If there are some things that you liked please leave a comment. If there are some things that you didn’t like, please leave a comment. And if this has helped you in anyway, please feel free to let me know at Your Humble Servant,Rhadi Ferguson (a.k.a. “The Strength and Conditioning King“)

Thanks for joining me, The Strength and Conditioning King. If there are some things that you liked please leave a comment. If there are some things that you didn’t like, please leave a comment. And if this has helped you in anyway, please feel free to let me know at Your Humble Servant,Rhadi Ferguson (a.k.a. “”)P.S. For more informative and content-rich information and to receive my free ezine “The King’s Court” please make sure you place your name and email address at the top right hand corner of this webpage. Thank you.

Kettlebell Interrogation with Jason Brown

Auto Date Sunday, April 1st, 2007

Just recently I was able to trap and corner Kettlebell Expert Jason Brown to ask him about Kettlebell Training and some of his new and upcoming projects.

Jason run a training facility in Philadelphia, PA and he was willing to share with the Kingdom why he uses kettlebells and the benefits that he and his clients experience.

He also covers some great grip strength training exercises that you can do with the Kettlebell as well. It’s a great interview.

I’ve made it into an MP3 so that you can listen to it on you computer or download it to your Ipod so enjoy.

Your humble servant,

The Strength and Conditioning King

Rhadi Ferguson

P.S. If you would like more information on the DVD series Kettlebells for Combat, you may visit HERE

icon for podpress  Kettlebell Interrogation with Jason Brown [21:35m]: Play Now | Play in Popup | Download

Getting Big: Is it Hypertrophy or Hyperplasia?

Auto Date Sunday, April 1st, 2007

Getting Big: Is it Hypertrophy or Hyperplasia?

Everybody wants to know – how do hard-core strength trainers get so big?

And answering that question leads you right in the middle of a huge debate.

The hypertrophy vs. hyperplasia debate is rearing its ugly head again. But, that’s no big surprise. It happens more frequently than you might imagine. Indeed, it’s a long-standing argument that pops up in the fitness community on a pretty regular basis.

However, thanks to a host of both technical and ethical restrictions involved with studying human muscle fibers, it looks like the jury could be out for quite a while. As it sits today, medical researchers have to make do by trying to mimic human weight training regiments in animals.

And while these studies have done a lot to fuel the debate, no solid answers have been found regarding human skeletal muscle hyperplasia. But here’s what we do know…

To date, all of the authoritative texts dealing with exercise and muscle physiology agree that the gain in muscle mass associated with overload resistance training is due primarily to hypertrophy, the increase in the size of existing muscle cells.

While the debate is still raging as to whether hyperplasia (the compensating growth of new muscle fibers, instead of just “beefing up’ the existing ones) occurs in skeletal muscles, it’s a prove fact that hyperplasia DOES occur in one muscle – the heart. Researchers who have studies this phenomenon have concluded that the heart can hypertrophy only to a certain point, known as critical mass. When critical mass is reached, any additional increase in size is a result of hyperplasia.

Animal Testing & Hyperplasia
A veritable zoo of animals has been used as test subjects in the hyperplasia vs. hypertrophy debate. But perhaps the three most important were cats, rats and birds.

In all of these tests (performed by Tamaki and, separately, Antonio and Gonyea) the test subjects were put through strength and resistance exercises designed to closely mirror human exercise.

The results?

In all three of the tests, the test subjects showed marked signs of hyperplasia. These finding have further fueled the support of the theory of human hyperplasia. The few human subjects (all athletes like swimmers, etc.) who’ve ever been tested and found to have evidence of hyperplasia could not prove that it was a typical occurrence; however, these tests do show that hyperplasia has occurred in people, and in their skeletal muscles – the results simply aren’t definitive enough to be accepted as “fact.”

In fact, even though there is no solid proof that hyperplasia does take place in the human skeletal muscles, in a 2001 medical article by Dr. Bruce W. Craig, a NSCA poll found that 56.3% of the members who responded felt that hyperplasia does occur in human skeletal muscles.

The Theory…
But (theoretically of course) how does it happen?

According to Antonia and Gonyea, here’s what happens…

Excessive tension damages muscle fibers. But the muscle cells can regenerate by activating satellite cells (responsible for muscle growth and regeneration) which yield new myoblasts, the precursors of muscle.

They believe that the repeated injury and regeneration that serious strength trainers experience MAY result in a protein synthesis overcompensation hat leads to the creation of new, independent fibers.

Unfortunately, until new windows of opportunity open for human exercise studies, we’ll never really know for sure.

But, on a positive note, it provides you and your athletes with yet another reason to train harder and longer!
Take care and thanks for reading.

Your Humble Servant,

Rhadi Ferguson (aka “The Strength and Conditioning King”)