The Getstrength Official Site

New Eleiko XF Bumpers 5kg, 10kg, 15kg, 20kg Incredible Introductory price for a Limited Time

Getstrength Platinum — Mon, 25 Mar 2013 04:24:01 +0000

Hi Team,

Taking Pre-Order now.

A heavy-duty rubber bumper with stainless steel inserts vulcanized into the rubber. Tough enough to withstand the abuse of intense daily use in the gym and the crossfit box!

Price only available for a short time.

http://store.getstrength.com/crossfit-equipment/

The Eleiko XF Bumper has a lower density which means a thicker bumper (from 30 mm to 120 mm). Although you can’t fit as many of these on the bar, their toughness is hard to match and the feeling when you lift is stable – even with less weight on the bar.

Quieter when dropped
Since the rubber in Eleiko XF Bumpers is softer than the rubber used in Eleikos Olympic discs, the XF Bumpers won’t chip floors and are quieter when dropped.

Available to New Zealand Customers only

ORDER NOW! for a 8 week ETA

Price only available for a short time.

Stay Strong,

Steve Thompson

Getstrength.com

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Ash’s NEW EBOOK RELEASED! Engineering Physical Performance A Neural, Mechanical & Metabolic Approach Strength Training for Rugby

Getstrength Platinum — Fri, 22 Mar 2013 00:46:12 +0000

Ash’s NEW EBOOK RELEASED!

Format: E-Book 82 Pages plus Exercise Chart

Engineering Physical Performance
A Neural, Mechanical & Metabolic Approach
Strength Training for Rugby

Author: Ashley Jones

Ashley Jones is a strength and conditioning coach, he has worked in three professional sports (Basketball, Rugby League and Rugby Union) in three countries (Australia, New Zealand and Japan) over a period of 20 years. He has worked with the national rugby teams of the country of his birth, the Wallabies and also that of his adopted country, the All Blacks. He is probably best known for his work at the Canterbury Rugby Union and the Crusaders, where he spent 9 years and was involved in the training of teams that won the Ranfurly Shield, the NPC and the Superugby title on 3 occasions. He first started in the industry as a gym trainer in 1979 at Tony Markham’s Nautilus Fitness & Leisure Centre in Crows Nest, Sydney. He holds a Bachelor of Education in Physical Education and a Master of Science in Human Movement, and industry recognition with the CSCS from the National Strength & Conditioning Association, which he attained in 1988 and has held continuously to this day.

Table of Contents

Page 1 Title Page
Page 2 Short Bio – Ashley Jones
Page 3 Dedications
Page 4 Table of Contents
Page 5 Preface
Page 7 Introduction/Statement of Philosophy
Page 9 Building a Better Strength & Conditioning Coach
Page 10 Three Simple Steps
Page 11 Weekly Planning Variations
Page 13 Exercise Selection
Page 14 Loading Patterns & Training Methods
Page 15 Methods Chart
Page 18 Week Plan/Training Groups
Page 20 Speed Power Combo
Page 21 Training Articles
Page 21 Strongman Training in Sport
Page 22 Momentum = Mass x Velocity
Page 23 Training by the Numbers
Page 24 Training Month with Weekly Variations
Page 25 What we do Before Christmas Dictates Where we Finish in May
Page 30 Rule of 24
Page 34 Triple Treats Revisited
Page 36 Start the Year as you intend to continue it
Page 38 4 Day Lifting Program
Page 39 Weights Program January 2011
Page 41 Neural – Mechanical – Metabolic
Page 42 2010 Off Season Weights options
Page 45 Increasing Leg Strength Program options
Page 46 Weight Training General Ratings
Page 46 Outside Back Programs
Page 47 Strength & Power Continuum Training
Page 49 Wave Goodbye to Strength Training Plateaus
Page 51 Gym Based Circuits
Page 54 Off Season Weights Programs
Page 56 Actual Training Programs
Page 56 Before you Start your Weights Program
Page 57 Mid Field Back
Page 58 Lock Forward
Page 60 Mid Field Back
Page 61 Olympic Lifting for Rugby
Page 65 Hypertrophy/Strength for Lock Forward
Page 72 Push/Pull/Squat
Page 73 International Team
Page 74 Lock/Number 8
Page 77 Prop Forward
Page 78 Hypertrophy Program
Page 79 Loose Forward Program
Page 80 In Season Program
Page 83 Weight Room Exercise Selection Chart

Preface

My journey in strength and conditioning started in 1975. Almost 38 years ago this year as a nervous but excited 14 year old boy I climbed the steps of Vince Basile’s gym, American Health Spa, in Brookvale a suburb of Sydney. I guess that was one of the first contradictions I experience throughout my life so far both in and out of the gym. Since Vince was a Canadian and a former Mr Canada, why American Health Spa, I never did get to ask him that question, but I digress.

Vince put me on a diet of the basics an encouraging word and a gym filled with photos of the greats and most of the local power lifters and body builders trained in the same gym so advice and inspiration and motivation were never far away. There was “Big Dennis: the biggest man I had seen as a naïve 14 year old, his training partner Pat, both were builders and bricklayers, they both looked more capable of demolishing building with their bare hands rather than constructing them. There were a host of other guys but you two were the ones I remember the most, thanks.

I started reading Iron Man, taking desiccated liver, kelp and alfalfa tablets making foul smelling and worse tasting concoctions out of Soya bean protein in my mother’s kitchen. I got stronger put on some weight played better rugby and I was hooked and thus the journey began.

The one thing they all pushed was technique a lesson learned so young lasts a lifetime, I have never been very strong but hopefully people would say I had good technique and that is a credit to all the guys at the gym who were never short of a word when you tried to lift with other than perfect technique.

My philosophy is one of heavy and basic, hard work on the exercises that involve the use of more muscles is a cornerstone to my programming. A thorough working knowledge of Olympic lifting, power lifting, strongman/dinosaur training and bodybuilding/physical culture is not required, but as you can see from these programs ideas have been drawn from all these areas and filtered into a framework to improve the physical performance of rugby players.

A few simple rules to train by:

Take the time to warm up, if it is good enough for Olympic champions to warm up with an empty bar how much more important is it for lesser lifters. You may even surprise yourself with the increased weights you will handle after an appropriate warm up and the less number of injuries you will have by graduating into your bigger numbers. As an old time saying used to go, “if you do not have the time to warm up then you definitely do not have the time to train”.

“Train for strength and size will follow”, lift as heavy as you can as frequently as your recovery and schedule allows you and you will be rewarded with impressive size that will endure the inevitable training lay offs that you will experience. If you just train for the pump with light weights and higher reps then when you are forced to stop training for a while you will deflate as if air has been let out of a balloon.

Technique is the foundation upon which all your training life should be based. Never sacrifice your technique for the sake of extra weight on the bar, compete with yourself and not the others you train with, control your ego and although “a man’s reach should exceed his grasp” make progress slowly, adding weight when you can. Aligned with this is train through the full range if you have the flexibility to do so, what is the point of unlocking the knees in the squat with a ton of weight and then to just relock them without bringing your hamstrings in contact with your calves.

Purchase the full 82 Page ebook plus Exercise Chart here

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Lower Body Power & Strength

Getstrength Platinum — Fri, 22 Mar 2013 00:23:32 +0000

Lower Body Power & Strength

Ashley Jones

These lower body programs originally came out of deciding to help out a great friend of mine with some advice for assisting with his burgeoning Cycling career. It also gave me an opportunity to gather my thoughts and to organize the many options I have programmed over time into a collection of programs.

Also I now realize that the use of more single leg movements than I have previously programmed is of great benefit to the athletes I train, but do not get too carried away and throw the baby out with the bath water, it is still important to use the major bi-lateral movements for an overall base of strength and power.

If you are not trained or do not a have a trainer that is proficient in the teaching and performing of the Olympic or modified Olympic lifts, do not attempt them, either leave them out of the program or find someone who can teach you them.

Of course, all these options are interchangeable so do not feel that you are locked into one of the programs as written, you may decide to combine certain movements with others, if you are unfamiliar with some movements you may be able to find them in the Exercise Index attached to the www.elitefts.com web site or to the www.exrx.net site or you tube as well.

As always Train Hard, Train Smart and make a difference in someone else’s life.

Chart Below

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Our new HT Sports bars are in stock now

Getstrength Platinum — Tue, 12 Feb 2013 03:15:33 +0000

Hi Team,

Our new HT Sports bars are in stock now:

We have been testing these bars in the Getstrength Gym for over 12 months and they have pass the vigorous test the GS boys have been giving them! They got hammered and they just don’t give up.

*HT Sports Power Bar (Rated 300 kg) NZ$ 299 + gst

*HT Sports Olympic Training Bar (Rated 675kg) NZ$ 399 + gst

*HT Sports General Purpose Olympic Bar (Rated 300kg) NZ$ 299 + gst

*HT Sport Premium Olympic Lifting Bar IWF Spec (Rated 675kg) NZ$ 699 + gst

Shop online here: HT Sports Olympic Bars

BAR TESTING VIDEO BELOW

Stay Strong,

Steve Thompson

Getstrength.com

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New USA Distributor of the Getstrength Front Squat Zercher Harness

Getstrength Platinum — Thu, 07 Feb 2013 21:29:36 +0000

Attention: USA Customers

New USA Distributor of the Getstrength Front Squat Zercher Harness

Hi Team,

To celebrate the new official USA distributor of the World Famous Getstrength Front Squat Zercher Harness, Mike from LiftingLarge.com is running a super hot introductory price!

Please note sale will not last! In Stock now and ready to ship!

Visit this link for US Sale: http://www.liftinglarge.com/Getstrength_Front_Squat_Zercher_Harness

Sorry team, sale is from LiftingLarge.com in the United States only.

Stay Strong,

Steve Thompson

http://getstrength.com

——————-
Getstrength Front Squat Zercher Harness Reviews
A great piece of equipment to bomb your quads with!
Posted by Nestor Savas, Bedrock gym, NYC, NY, USA on 6th Feb 2013

Hi Guys!

I had worked up to 600lbs. for over 20 reps with the original Frank Zane Leg Blaster in Bedrock Gym. That was back in the 1980′s, before my fatal car accident, and that unit was great. It was sort of a combination between a Front Squat and a Zercher Squat. I am presently at a public gym and the portability of the FSH is perfect.

Loading up on the Zercher Squat is fantastic! The weight is positioned low, in the center of gravity (mass) of my body no matter how heavy I go! And it goes directly to my quads.

I was always limited to the cross arm style of holding the Front Squat bar position, and had to relegate the Front Squat exercise to a third position in my workout routine because I could not hold any more than 400lbs. Now I can do Front Squats as a first exercise or anywhere in my quad routine.

This unit will make it a whole lot easier to reach my present goal of hitting 75% of my former quad strength!!!!! I am back in the Iron Game and loving it!

Thanks for you ingenuity!

Happy training,
Nestor Savas
Bedrock Gym, NYC, NY, USA

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Strength & Power Continuum Training – Ashley Jones

Getstrength Platinum — Wed, 19 Dec 2012 02:17:39 +0000

getstrength has just posted in the Strength / Mass / Power / Speed Programs forum of Getstrength Community Forum under the title of Strength & Power Continuum Training.

This thread is located at http://getstrength.net/strength-mass-power-speed-programs/647-strength-power-continuum-training.html

Here is the message that has just been posted:
***************
*Strength & Power Continuum Training*
Ashley Jones

*Introduction*
Following on from some discussions I had with colleagues in the Northern Hemisphere during the Wallaby Spring Tour I though I would re-visit some strength programming concepts to cover all my bases on the Strength/Power continuum in each workout that I program.

*Qualities*
The key areas that I feel need to be addressed in a workout structured in a way to stimulate all aspect of the force velocity curve are as follows:

http://getstrength.net/strength-mass-power-speed-programs/647-strength-power-continuum-training.html

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Off Season Training Plans

Getstrength Platinum — Wed, 05 Dec 2012 03:30:28 +0000

Off Season Training Plans

Ashley Jones

As another ITM Cup closes with a wonderful record setting 5th title in a row to the Canterbury team,
players, trainers and coaches minds will start turning to preparation for next season. Personally
I believe that a player needs about 2 weeks off physically but 4 to 6 weeks off mentally from the
rigours of the game. Whatever time you have you can plan the work around your schedule to
achieve the best possible result you can, given the time you have available to you. I am currently
based in Australia and since they do not have a professional competition immediately below the
level of SupeRugby they have a wealth of time to physically prepare, the following are a few week
plans allowing you to develop into the preparation to ensure injuries and minimised and results in
physical performance are optimised for the goals you set your players.

I am a firm believer that since during the season we take weekends away from players to play and
travel that during the off season preparation we get all our work down Monday to Friday to ensure
that players have time away from rugby to spend exclusively with family and friends.

*Intro & Down Load week – 2 days/4 sessions

Read full article and program online FREE OF CHARGE at the Getstrength Community -

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Beat the Eleiko Price Rise! Eleiko Price Increase Jan 1st 2013

Getstrength Platinum — Wed, 05 Dec 2012 00:49:52 +0000

Beat the Eleiko Price Rise! Eleiko Price Increase Jan 1st 2013Hi Team, had to happen, we can no longer hold the best Eleiko price in the southern hemisphere.

Eleiko Bounce Plates, Eleiko Powerlifting Cast Plates, Olympic and Power Bars, Full Sets and Racks will all have a price increase on Jan 1st 2013.

Beat the Eleiko Price Rise!

Click here to visit the Eleiko store : http://store.getstrength.com/eleiko-sport-catalogue/

(sorry special Eleiko prices only available in NZ)
For more than 50 years Eleiko has taken an active part in international weightlifting. Since the start in 1957, our products have been delivered to 160 countries all over the world. The trademark stands for quality, competence and success within the weightlifting community.

Eleiko has become the standard. More Than 900 World Records Since the world championships in Stockholm in 1963, when Eleiko was used for the first time in an international championship, more than 900 world records have been set by athletes using Eleiko barbells. That’s probably a record in itself.

Stay Strong,

Steve Thompson

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Kiwi Rugby League legend Ruben Wiki and the new New Zealand Warriors Strength and Conditioning Coach Carl Jennings.

Getstrength Platinum — Tue, 20 Nov 2012 23:53:53 +0000

Getstrength had a visit today from the Kiwi Rugby League legend Ruben Wiki and the new New Zealand Warriors Strength and Conditioning Coach Carl Jennings. We wish them the best of luck for the coming NRL season.

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New Front Squat Harness Video

Getstrength Platinum — Thu, 15 Nov 2012 03:00:06 +0000

Having problems with front squats?

Shoulder pain getting the better of you?

“I love Front Squatting but my delts hurt to much”

“The Front Squat is by the far the best leg and core exercise ever but I just can’t squat deep enough because i can not keep my elbows up through out the squat”

“Front Squats kills my shoulders”

Well we have the solution, No more shoulder pain, Instant technique adjustment, No Squatting depth issues, Train the legs to there full potential.

Front Squat Harness