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Below is the beginning of an informal book related FAQ. These questions have arisen afterthe creation of each book, so were not included within each program’s FAQ. This is alsowhere I will continue to add updated material . My hope is for this thread to continuallygrow with useful training material (ex. programming, routines, exercises, etc.). Therefore,regardless of what book you own, you can likely find relevant (updated) material here .

For those who have additional questions, send me a private message through the forum, oremail me direct ly at ross@rosstraining.com . I will update this section as needed.

To subscribe to this thread to be notified of updates, please click the link below:

Subscribe To FAQ Thread

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General Questions

Do you have any additional sandbag training resources available within the site?

I purchased all three books. What is the ideal starting point?

Ross, do you have any additional reading suggestions?

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Exercise and Equipment Related

Why did you exclude barbells from the Infinite Intensity manual?

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Can I use kettlebells for the Infinite Intensity workouts?

I am struggling to perform heavy dumbbell swings as I can only hold so much weightin a single hand. Do you have any suggestions?

I have used the bodyweight exercises from Never Gymless with great success, butwould like to add some weighted resistance. I cannot afford a weight set so amlooking for ideas.

How can I build the homemade glute-ham bench seen within the books?

Ross, do you still make use of isometric training, and if so, do you have any more

ideas for homemade isometric options?

Ross, do you believe isometrics are useful for mass as well as strength?

I currently have a 50 pound weighted vest but would like to add more weight forweighted pull- ups and dips. Do you have any suggestions?

Considering that the dip belt can hold so much more weight, is there any reason to purchase a weighted vest as well?

I am struggling with the balance portion of the one leg squat. I am still a long way offfrom performing the exercise unassisted. I need a more immediate option for legstrength without the balance requirement. Any suggestions?

Ross, I struggle with the one leg squat and do not have access to a barbell. Do youhave any suggestions (preferably unilateral) in addition to lunges and step-ups?

Ross, I don’t have anywhere to do dips, and struggle with the bodyweight tricepsextension. Do you have any other suggestions to target the triceps?

Ross, is there a reason to build (or buy) both 18 and 24 inch dumbbell handles? Forexample, would a 24 inch handle negate the need for an 18 inch handle?

Ross, I already own Olympic weight plates. I would like to purchase Olympicdumbbell handles. Do you have any suggestions?

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I would like to gain mass with your programs. Are there any modifications that youwould suggest while looking to add mass?

Ross, I am slightly confused over the conjugate and concurrent methods of

periodization. Can you expand upon the definition of the conjugate sequence system?

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-- General Questions --

Do you have any additional sandbag training resources?

You can find a free sandbag training guide within the forum compendium. Click the image below and you'll find the sandbag listing within:

For those interested in constructing a homemade sandbag, please refer to the PDF below forcomplete instructions.

Sandbag Construction Kit http://www.rosstraining.com/sandbagconstructionkit.pdf

As for using the sandbag, you can mimic countless conventional lifts. You can also perform

unique lifts such as sandbag shouldering, lifting and loading to a raised platform, variousthrows, carries for time, etc.

Here is one recent sandbag article and video:http://rosstraining.com/blog/2009/08/05/sandbagloading/

Sandbags can be integrated within strength and/or conditioning workouts. Go heavier for astrength emphasis or focus on higher volume for conditio ning. Once again, don’t focus solelyon the modality. Target specific goals and integrate those tools that will facilitate your needs.

For more homemade equipment ideas, p lease click the image below:

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I purchased all three books. What is the ideal starting point?

There is not a defined order, as each program stands alone. One does not progress to another,nor does one require another. As for a general breakdown however, I will share some thoughts

below.

First, each program has sample workouts, but the samples are more intended to serve as visualdemonstrations for the principles discussed throughout each text. Each program is te xt rich,meaning that much of the content is contained within actual text, as opposed to just acollection of sample workouts.

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As for pr imary differences, Infinite Intensity and Never Gymless focus on all arounddevelopment (strength, conditioning, core strength, etc.). It is important to note however thatwith either program, the focus should be goal based, not modality based. Focus on specificgoals (ex. the development of a specific strength quality), and then choose the tools that will

allow you to achieve this goal. Everything works well together, as long as you remain goal based (focus on the end, not the means).

Full Throttle Conditioning is geared more towards conditioning. The companion manualhowever also has information regarding program creation, specific to the needs of a fighter(who must include strength work, conditioning, skill work, etc.). If you are training as afighter, this is likely the best place to look for sample templates. The program creation sectionis brief, but perhaps the most concise per the needs of a fighter. After reading through thismaterial, you can then fill in the blanks with the info from Never Gymless and InfiniteIntensity.

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Ross, do you have any additional reading suggestions?

You can find a recommended reading list at the bottom of this blog entry:

http://rosstraining.com/blog/2008/06/27 ... -and-more/

I plan to update this entry regularly.

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Exercise and Equipment Related

Why did you exclude barbells from the Infinite Intensity manual?

When I began writing Infinite Intensity, one of my primary goals was to create a program thatcould be performed without access to a state-of-the-art gym. The goal was not to dismiss theuse of barbells, but rather to demonstrate that more simplistic methods can be equally

effective. There is nothing wrong with barbell training however. Barbells happen to be atremendous strength developer. I will likely discuss barbell tra ining in future writings.

Yet, whether or not you wish to use barbells, I still advocate unilateral training. There areclear benefits (ex. coordination, stabilizat ion requirements, the ab ility to target specificimbalances, etc.). A complete strength plan should include a unilateral element.

Furthermore, much of my material is focused on specific principles. Examples of such principles include understanding the importance of program creation, understanding theimportance of work capacity, understanding the need for all around development (ie. strength,conditioning, core training, etc..), and so on. Clearly, one can mix and match variousmodalities to target these needs.

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The principles discussed throughout the text are not tool specific. On the contrary, eachmodality is nothing but a means to an end. That end point (development of a complete athlete)is what ultimately matters. The principles from the text can be applied to various tools,therefore integrated into a complete plan.

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Can I use kettlebells for the Infinite Intensity workouts?

I have had many readers perform the Infinite Intensity workouts with kettlebells instead ofdumbbells. Personally, I prefer dumbbells, b ut personal preference must be considered foreach unique individual. If you enjoy using a specific tool, you should continue to use it.

The link below includes more of my thoughts regarding kettlebells and dumbbells:

viewtopic.php?p=343913#p343913

Here are a few thoughts regarding kettlebells...

I have a few at my gym, but I almost never use them. Personally, I prefer using heavydumbbells. It's my personal preference. I do have some guys however who enjoy using the k-

bells (not exclusively, but to mix things up with a movement here and there), so I picked up afew to have on hand.

With that said, there are plenty of people in the world who thoroughly enjoy kettlebells. Sure,they are working hard, but it's "fun" work to them. I equate hitting the heavy bag in a similarway. I could hit the bag for 10 rounds and enjoy every minute of it. It's not working out to me.It's fun. I've been around boxing for most of my life, so bag work is something that I enjoy.Sure, there are physical benefits, but I don't hit the bag for these benefits.

When you enjoy using a particular tool/exercise, you tend to use it more passionately. It's onlynatural that such passionate/energized work leads to positive results. I’ve spoken to some

people who are truly pass ionate about their kettlebells. More power to them. It’s all good.

I do have a problem however when someone from the kettlebell group comes out and tries to bash another form of training (simply because it is not kettlebell based). Fortunately, most

kettlebell trainers do not fall into this category. I’ve met some great trainers who are heavilyinvolved in kettlebell training/teaching. They are hard working people who are open to almostany form of training (they just happen to enjoy/prefer k-bells, just as I enjoy/prefer othermethods). I do however receive loads of email from all sorts of people. Just the other day Ihad someone email me about how he enjoyed the site, but was quick to point out that he couldshow me some “real” hardcore training with kettlebells (implying that what I do with myathletes is not officially hardcore if we aren’t using his kettlebell routines).

That’s where I draw the line. I’m all for finding “your” way, but don’t be ignorant and believethat you can’t train with intensity without the k -be lls. When I receive emails like that, I reallywish the sender would pop into my gym to get a taste for how we do things. There are some

things in life that you can’t appreciate until you’ve experienced it firsthand.

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In addition, let’s not a ll forget that there is an entire industry built around the kettlebell.People spend hundreds of dollars getting certified with this tool. It is in their interest(financially) to get othe rs interested in kett lebe lls. It’s a beautiful business model actually.

Such a model doesn’t exist with “basic” tools such as dumbbells. There are not dumbbell

certification courses, so there isn’t such a large group trying to defend the tool. I don’t ha veany allegiance to dumbbells. I didn’t pay anyone to become dumbbell certified. I just happento enjoy/prefer dumbbells in many ways (when compared to many other tools).

Personal preference shouldn’t be ignored, and should be respected by others ( ie. don’t knocksomeone else who does things differently than you).

Ross

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I am struggling to perform heavy dumbbell swings as I can only hold somuch weight in a single hand. Do you have any suggestions?

A homemade T-handle offers the perfect solution. You can load well over 100 pounds on thiseasy to build tool. Refer to this blog entry for more information (including instructions).

http://rosstraining.com/blog/2008/12/31 ... nstration/

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Ross, I have used the bodyweight exercises from Never Gymless with greatsuccess, but would like to add some weighted resistance. I cannot afford aweight set so am looking for ideas.

Odd object training is ideal in this situation. A few examples include sandbags (mentioned inthe question above), a waterball, a water filled keg, and a large tire to flip. These odd objectsare both inexpensive and easy to find locally.

Follow the links below for more information regarding each o f these tools.

Tire Flipping Info :

Keg Info:

Water Ball:

As for adding odd objects to your current routine, follow the advice from the previous

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quest ion (regarding sandbags).

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How can I build the homemade glute-ham bench seen within the books?

Please refer to the discussion within this forum thread:

viewtopic.php?t=3820

As stated within the link above, I built the bench without a formal plan. My model isrudimentary at best. With minimal planning and carpentry skills, you should be able to createa much more versatile bench.

Here is one such example (excellent model and easy to build):

Homemade Hamstring Device

For more information regarding homemade equipment, please refer to the link below (whereother glute-ham options are a lso included):

viewtopic.php?f=9&t=157 ________________________________________

Ross, do you still make use of isometric training, and if so, do you have anymore ideas for homemade isometric options?

Yes, I continue to include isometric training within my routine. Below are instructions to anisometric tool that I built after writing Infinite Intensity and Never Gymless. This device issturdy and useful for several exercises.

Homemade Isometric Device

I strongly believe that isometric training offers tremendous potential for strength

development. I've trained with isometrics for several years and the strength gains have beenconsistent and considerable. ________________________________________

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Ross, do you believe isometrics are useful for mass as well as strength?

Based on years of exper ience, I find isometr ic training to be extremely effect ive for strength

development (ex. neural adaptations), but not particularly useful for mass. Some research hasshown a positive relationship between isometr ics and mass however. The extent of thisrelationship varies between different muscle groups and studies. The two links below offertwo such examples:

Relative changes in maximal force, EMG, and muscle cross-sectional area afterisometric training. http://www.ncbi.nlm.nih.gov/pubmed/1435173

Changes in strength and cross sectional area of the elbow flexors as a result of isometricstrength training. http://www.ncbi.nlm.nih.gov/pubmed/3416850

If hypertrophy is your primary goal, I would not suggest focusing solely (or extensively) onisometric training. If strength is a goal however, I strongly encourage the use of isometrics.Ample research has shown an extremely positive relationship between isometrics andstrength. Below is one of many examples:

Isometric or dynamic training: differential effects on mechanical properties of a humanmuscle. http://www.ncbi.nlm.nih.gov/pubmed/6706740

Furthermore, it is worth noting that much of the peer reviewed research regarding isometricsinvolve short duration studies (ex. 6 to 12 weeks). There is only so much that can be takenaway from such a short study. I have used isometrics regularly for several years now, utilizinglow tech methods that allow me to target multiple joint angles throughout the body. I continueto experience strength gains (that carry over to dynamic movements) from this simple style oftraining, without expending considerable amounts o f time.

In summary, an optimal program will make use of both dynamic and isometric methods. Thetwo can work extremely well together.

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I currently have a 50 pound weighted vest but would like to add moreweight for weighted pull-ups and dips. Do you have any suggestions?

A quality dip belt is the best option for adding weight to pull-ups and dips. The heaviest vestthat you'll find is 100 pounds. I have the 100 pound vest from weightvest.com, and it is a fine

piece of equipment, but it will cost you several hundred dollars. A quality dip belt will cost afraction of the price and you'll never outgrow its capacity. Homemade Dip Belts are also easyto build.

Below I can be seen with 180 pounds added to a dip belt. You'll never be able to add this

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amount of weight with a vest. I find the dip belt much more convenient when looking to addsignificant loads to pull-ups and dips.

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Considering that the dip belt can hold so much more weight, is there anyreason to purchase a weighted vest as well?

Despite the effectiveness of dip belts for pull- ups and dips, weighted vests are still useful forseveral movements. A dip belt cannot be added to many exercises that are commonly

performed with a vest. The body row is a prime example. As you can see below, there is noway to add weight to this exercise with a dip belt. I do however make use of a 75 poundweighted vest.

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A weighted vest can also be added to movements such as wheel rollo uts, several pushupvariations, glute-ham raises, and more. Conditioning circuits can also be performed with alighter vest.

A weighted vest can also be used to enhance certain free weight exercises. The lunge is a prime example:

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http://www.youtube.com/watch?v=RZlodHgCipk

You may also enjoy the discussion presented within the artic le below:

The Case For Single Limb Training

Lastly, there are also less conventional ways to train the lower body. Examples include pushing a car in neutral, sled work, hill sprints, etc. This isn't to say that squat variations arenot effective, but rather a reminder that other options do exist for those interested. A wellrounded approach is often the best long term approach.

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Ross, I don’t have anywhere to do dips, and struggle with the bodyweighttriceps extension. Do you have any other suggestions to target the triceps?

Heavy dips are a favorite of mine, but if you don’t have rings or a s tand to perform theexercise, there are still plenty of options. A close grip pushup is one equipment free option.You can also apply the close grip hand position to other pushup variations (ex. close gripdivebomber pushups). Handstand pushups will also hit the triceps.

With a barbell, you could use a close grip on the bench press.

With dumbbells, one of my favorites is the single arm lying dumbbell extension. This exerciseis often performed with two dumbbells, but I prefer the single arm variation. It will allow you

to go heavier, as the non-working arm will serve as a se lf-spot.

Notice below how the non-working arm is in position to spot me if the weight becomes too

much for me to handle. This exercise will allow you to safely go heavy. ________________________________________

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Ross, is there a reason to build (or buy) both 18 and 24 inch dumbbellhandles? For example, would a 24 inch handle negate the need for an 18inch handle?

Ideal handle length (whether purchased or homemade) will depend on individual needs. Withan 18 inch handle, you’ll typically be able to load up to six 10 pound plates per side, or four25 pound plates. Most users will never outgrow the 18 inch handle. For those that do, it will

be very rare to outgrow the handle for all exercises.

Below, you can see how I’ve loaded 200 pounds on an 18 inch handle.

Yes, I need to use a 24 inch handle to surpass this amount, but the 18 inch handle is still usedfor most exercises. I prefer the shorter handle whenever possible, as it is not as awkward tocontrol. This is particularly true for highly dynamic movements such as the snatch.

The longer handles are still valuable however for heavy exercises such as the farmer’s walk.The added length does not complicate the exercise. The same is true for heavy dumbbell rows.Therefore, I would start with an 18 inch handle. Whether or not you need the 24 inch, you willstill have plenty to do with the shorter 18.

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Ross, I already own Olympic weight plates. I would like to purchaseOlympic dumbbell handles. Do you have any suggestions?

Olympic dumbbell handles are readily available. There are a few specifics that you mustconsider however. Below are three O lympic dumbbell handles which appear similar but areactually quite different.

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1. The first handle was purchased at Walmart (Gold’s Gym brand). It is only rated for 50 pounds or less. Many who purchase these handles do not realize the low weight capacity. The50 pound weight limit is listed in small print on the outside of the box. When you surpass theweight limit, there is a good chance that the handles will bend. A close up of the handle showsa clear example.

One of the reasons for the bending is the hollow end. When purchasing an Olympic stylehandle, you should choose one that is solid. The picture below illustrates the difference. Theleft side is hollow, while the right side is solid.

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2. The second handle was purchased at Dick’s Sporting Goods (Fitness Gear brand). Thehandle is solid which makes it superior to the Walmart model. The gripping area is too largehowever. There is approximately 5.5 inches of available space on each side to hold weight.

3. The third handle has much more space available to load weight (appro ximately 7 inches).This handle was purchased online. The brand name is Troy. There are several quality brandsavailable. My only reason for purchasing this particular brand was the low sale price that Ifound on Amazon (at the time).

In terms of available loading space, the difference becomes significant as you progress toheavier weights (ex. dumbbell rows). The 2nd dumbbell can only hold three 25 pound plates

per side. It can just barely hold five 10 ten pound plates. The 3rd dumbbell can comfortablyhold four 25 pound plates or six 10 pound plates.

Below you can see how four 25 pound plates fit comfortably:

Next, you can see how the Fitness Gear handle can only hold three:

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In summary, find out the precise dimensions of your handles before purchasing. If you are

purchasing from a local store, bring a tape measure along to avoid uncertainty.

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Ross, what is a viable substitute for swinging a sledgehammer?

The sledgehammer is a unique piece of equipment, so you’ll never find a perfect substitute.

There are several similar movements available however. Perhaps the closest match is thetornado ball. You can find instructions on building a homemade version at the link below:

http://rosstraining.com/blog/2009/05/08 ... do-ball-2/

You can also see a video demonstration:

Medicine ba ll slams could also be performed. For slams, I reco mmend a non-bounding ball.This will allow you to put forth a maximal effort without concern over the ball bouncing backat your face.

An impact-free option can also be performed with resistance bands. In the image below, youcan see how I have attached a Jump Stretch Strong band to an overhead pull- up bar. I canslam downward with the band in a similar motion to that of a medicine ball slam. A rotationalelement could also be included with bands.

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Once again, no exercise is a perfect substitute for the sledge. Each movement is unique.

Therefore, if you are unable to perform any of these movements, choose a differentconditioning exerc ise entirely. Never focus too much attention towards a single modality (ex.the sledge). Instead, focus on specific objectives (ex. strength, conditioning, etc.) and thenchoose the most appropriate tools that are available to you.

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Ross, I do not have a sandbag. What exercises can I use as substitutes forsandbag lifts?

The primary benefits of odd object tra ining are based on the uniqueness of the tool itself.Therefore, it is impossible to find a perfect free weight substitute for sandbags. This statementapplies regardless of the inner fill that is used (ex. sand, wood pellets, pea gravel, mini marblechips, etc.).

When lifting a sandbag, the inner contents shift within. The constant moving of the inner fillwill increase stabilization demands co nsiderably. This unique aspect cannot be replicated withdumbbells or barbells. You’ll also face an enhanced gr ip challen ge as you grab into the sidesof the bag throughout each lift.

As bag weight increases, you’ll also be dealing with a larger object. The increased surfacearea adds to the challenge of the lift (ex. stabilization, coordination, ba lance, etc.). Such sizeincreases are clearly unique when compared to traditional weights. For example, barbells do

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not grow longer as the weight increases. Whether you deadlift 135 pounds or 585 pounds,you’ll still be standing in the middle of a 7 foot barbell. With a sandbag h owever, the overa llsize increases considerably with each 50 pound bag of inner fill. A 200 pound sandbag ismuch larger than a 100 pound sandbag. Therefore, lifting more weight is only part of thechallenge. Controlling the larger, awkward object throughout the lift is perhaps the greatest

benefit (and challenge) of all.

In summary, if you find yourself unable to perform certain odd object lifts, do not look for anexact match in the weight room. Realize that the odd object is unique, and understand thatyou’ll never find a perfect replacement. Instead, fall back on the following advice…

Target specifi c objecti ves with those tools that are avai l abl e to you.

Hence, if sandbags are not available, choose a barbell or dumbbell instead. Chances are thatyo u’ll be per forming a much different exercise, but you can at least target the same objective(ex. strength). You may also be able to target a similar movement pattern. For example,shouldering a sandbag involves a similar motion to that of a heavy swing (see the T-handleswing referenced earlier). If you can replicate movement patterns for a specific exercise,you’ll at least have a somewhat similar substitute.

Lastly, please note that I am not suggesting odd objects are superior to free weights, butsimply reminding you of the differences.

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Ross, what are your thoughts on lifting straps?

I’ve never used straps regularly, but I don’t have a problem with straps when used to holdextremely heavy loads that wouldn’ t otherwise be possible . I do however caution youagainst overuse. Therefore, I do not suggest using straps for every set. For example, startwithout straps and only use them for the extremely heavy sets (when necessary).

In addition, don’t use straps fo r exercises that are largely grip based. For example, addingstraps to a thick handled dumbbell lift wouldn’t make sense. Thick handles are used todevelop the grip. Adding straps would eliminate the grip related benefits.

Furthermore, continue to train the grip both directly (ex. hand grippers) and indirectly (ex.lifting thick handle d-bells, rope climbing, etc.). You will therefore reap the best of bothworlds. You’ll be able to move heavier loads with straps while continuing to develop stronghands without straps. The time may then come when you do not need straps for even yourheaviest loads.

Make no mistake about it, strong hands and wrists are imperative to overall strengthdevelopment. Below is a quote from Earle Liederman’s Secrets of Strength book that explainsthe significance:

Strong wrists are indispensable to strength. In most ordinary feats of strength the object to be

moved or lifted, swung or broken, is gripped by the hands; and those hands must be stronglycoupled to the arms, so that there will be no break in the delivery of power. A famous veteran,

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advising a new- comer in the professional ranks said, “Young man, you will never be any stronger than your hands and wrists.”

The entire book can be viewed online at the following link:

Secrets of Strength

Perhaps the greatest display of hand strength ever came from Hermann Goerner. He is said tohave deadlifted over 700 pounds with one hand. Clearly, the possibilities for hand strength areendless. Goerner did very well without straps. This isn’t to say that straps cannot be useful,

but just a reminder that the hands often have s ignificant room for improvement.

More info on Hermann Goerner can be found within the blog:http://rosstraining.com/blog/2009/10/13 ... n-goerner/

In addition, a related article on the use of straps can be seen at the link below:http://www.deepsquatter.com/strength/ar ... dani13.htm

Lastly, more information on gr ip training can be found within this classic text:

How To Develop A Powerful Grip

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Ross, what are your thoughts regarding the newly popular bodyweightsuspension systems?

I don’t consider them a necessity, but suspension trainers can certainly be beneficial and funto use. There are unique challenges associated with several of the available exercises. Thesesuspension systems are a lso easy to pack with luggage when traveling.

As for equipment suggestions, many of the commercial models are rather expensive, buthomemade alternatives are fairly easy to construct. The link below includes a do- it-yourselftutorial. Several sample exercises are also included.

Homemade Suspension Trainer

A video demonstration of the tool is included next:

Additional homemade designs can be found here:viewtopic.php?p=1056#section6

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Ross, I can do wheel rollouts from my knees with ease, but still strugglewhen attempting a standing rollout. Do you have any suggestions?

First, it is important to realize that the standing rollout is infinitely more difficult than thekneeling version. It is common to perform high reps from the knees while lacking the ability

to execute a standing rollout (where only the feet and wheel touch the ground).

If you wish to perform standing rollouts, more specific progressions are useful. A fewexamples can be seen within the video clips below.

First, you will see a band assisted rollout with a barbell. This variation is one of the best progressions available. The band is seen at 1:06 within the video.

Related entry - http://rosstraining.com/blog/2010/02/20 ... -rollouts/

+++++

Next, you will find a tutorial that explains how an inexpensive ramp can be used to progresstowards a full standing rollout.

+++++

A third option involves the suspension trainer seen in the quest ion directly above. Refer to thevariation seen at the 6:18 mark within the suspension trainer video. To reduce difficulty,simply raise the height of the handles.

+++++

Lastly, if upper body strength is a concern, rollouts from the knees can be performed with a

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weighted vest. This variation will help develop the upper body strength that is required to perform a standing rollout. Do not limit yourself to progressions from the knees however.You will progress much faster by including one or more of the variations listed above.

Ross, I travel regularly so I do not have anywhere to perform glute-hamraises. Do you have any suggestions for a bodyweight based hamstringexercise?

Inexpe nsive furniture sliders are one option to consider. Refer to the video tutorial below foran example. A two leg variation is demonstrated at the 5:07 mark. A more difficult single legversion is demonstrated at the 5:19 mark. You will also find several additional exerc isesthroughout the tutorial that can be useful for the upper body and core.

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-- Programming Related --

I am currently following the modified plan from Infinite Intensity (page 243and 244). How can I include heavy barbell lifts within this plan?

It is easy to include any form of resistance training within the sample plan/template. Thesimple answer is to focus on objectives, rather than tools. For example, a maximal strength

workout can include heavy dumbbells, heavy barbells, heavy odd objects, difficult bodyweight movements, etc.

Personally, I often mix and match modalities within a single workout. Don’t let the tool defineyour workout. Instead, focus o n objectives, a nd pick and choose those tools that will a llowyou accomplish these goals. For example, heavy barbell work can be used in place of adumbbe ll bench press. Simply sub in the barbell in place of the dumbbells.

In summary, don’t limit yourself to any sample plan. Customize the material per yourinterests, needs, preferences, etc.

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How can I integrate free weights within the Never Gymless plan?

The answer to this question is identical to the question listed directly above.

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Both Never Gymless and Infinite Intensity include 50 day plans. Do yousuggest reading the books first, or can I start one of the sample plansimmediately?

Before sharing my own thoughts, below is one response from a forum member to a similarquest ion that recently appeared on the board:

“This is the akin to trying to build an engine wi thout fully reading the instructions and instead just using the diagrams and pictures. You might get something to happen but it will never runquite right - if at all.”

I strongly agree with this advice. The sample plans within each program are just that(samples). These samples serve primarily as visua l demonstrations for the principlesdiscussed throughout the text. These samples will help you envision and create your own plan(specific to your needs).

When you see a sample routine, try to look past the sample (at least momentarily) and insteadfocus on the philosophy and principles that were used to develop the routine. You cancertainly experiment with the programs, but the goal should always be to customize thematerial to coincide with your specific interests and needs.

Yes, I personally test all routines and workouts, but the fact that I’ve per formed a sampleroutine does not mean that it is designed specifically for your unique needs. As I have stated

before, each athlete deserves to be evaluated as a unique individual. There is no singlemovement or group of movements that will work for all. Instead, the training menu must becreated spec ifically for the individual. To suggest that there is only one right way signifies

both ignorance and arrogance.

With this in mind, I strongly encourage you to thoroughly read through the text. Creating yourown customized plan will not be possible without understanding the principles used to createthe plan. Learning fundamental concepts such as program design will empower you to createyour own plan. Following a sample plan without understanding the principles behind it willgreatly diminish the value of each manual.

The importance of reading through the material is similar to the advice derived through thisold dictum:

“Give a man a fish and he’ll eat for a day. Teach him how to fish and he’ll eat for a lifetime.”

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What do I do after the 50 day plan within the book?

Do not view either 50 day plan as something that you start and eventually finish. Asmentioned above, the 50 day plans are visual samples. Even if you were to perform the exact

plan, it is still just a s lice in time. On day 51, you can continue to train with the underlying principles discussed throughout e ither text. These pr inciples do not expire after 50 days. Youcan utilize these concepts indefinitely. I also encourage you to continually customize thematerial (any material) per your unique needs.

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How can I combine the sample plans from Infinite Intensity and NeverGymless?

Rather than combining two sample plans, I suggest focusing on the objectives targeted withineach plan. For example, suppose your weekly plan calls for a conditioning workout on Day 1.Don’ t focus on using a specific workout. Instead, you should focus on the objective(conditioning). You can then target this objective with conditioning workouts from either

program.

Another option would be to borrow ideas from each manual to create your own uniqueconditioning workouts. C lick the image below for several examples (workouts created byfellow forum members):

The same concept also applies to strength work. Suppose Day 2 calls for a strength workout.You do not need to choose a specific workout from either book. You can mix and match ideasfrom each program. A strength workout could blend free weights with bodyweight exercise,odd objects, and more.

In summary, first identify the objective being trained, and then pick and choose those methodsthat will allow you to improve it.

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I have a busy schedule with my combat based training. How can I integrateyour material within my martial arts training?

The Full Throttle Conditioning manual (which accompanies the DVD) is ideal for designing astrength and conditioning plan that will jive with your busy combat training needs. If youhave this program, I would start by reading the text closely.

For those who do not have the Full Throttle Conditioning program, here are some generalthoughts regarding this subject. First, it is imperative that the supplemental work that you

perform will make you a better athlete. As a competitive combat athlete, you are not trainingfor a fitness event. The work that you perform at the gym must transfer to your primary event.If it does not assist (ex. wears you out), it isn’t helping. Always keep this in mind. Less can bemore when it comes to supplemental work (strength and conditioning).

As for the sample 50 day plans, I would not pay too much attention to these samples. Asmentioned before, the sample plan is just that (a sample). Most athletes will need to customizethe material per their unique needs, schedule, goals, abilities, etc.

With that said, you can often incorporate principles from the text within your main plan, asopposed to copying the sample exactly as it is written. For example, you can include adedicated core workout within your main session (ex. finish your combat training with a coreworkout). Another day could include a brief finisher (see the valuable additions chapter from

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Infinite Intensity). Another day could include a conditioning workout after the skill session.Ultimately, you'll add bits and pieces to the main workout, as opposed to knocking everythingdown and starting from scratch.

As for which aspects to include (ex. strength vs. core work vs. conditioning and so on), the

specifics will depend on your needs. Suppose you are already very strong for your weightclass. You may not need as much dedicated strength work. Perhaps it would make more senseto instead focus more time and energy to conditioning. This is something that you'll need toevaluate based on your current strengths and weaknesses.

As for supplemental work at other times during the day (ex. morning strength work, eveningskill session), this depends on work capacity. As said before, the supplemental work must leadto performance improvements. If it wears you out, it isn't helping. One way to include a 2-a-day schedule is by keeping the volume low within one of the sessions (ex. low volumestrength work in the morning on a lighter skill day). Clearly, this is just one of countlessoptions however. It is always imperative to customize the material to the individual. Thisconcept of individua l customization is discussed in more detail within the article below:

http://www.rosstraining.com/articles/observations.html ________________________________________

I would like to gain mass with your programs. Are there any modificationsthat you would suggest while looking to add mass?

Prior to the complet ion of Infinite Intensity and Never Gymless, I r eleased the following

article (and experiment):

http://www.rosstraining.com/articles/hardcore.html

Within this article, I discuss a mass gaining experiment that I performed for approximately 4months. Refer to the bullet points within the article for several easy to follow suggestions.

As for the specifics of my workouts during this time, I increased my strength trainingfrequency to approximately 3 days per week. A similar template can be seen on page 219 of

Never Gymless and pages 211 or 243-244 within Infinite Intensity. Strength workouts werefocused more towards maximal strength, with some explosive strength mixed in for

maintenance purposes. I also continued with mini-workouts as discussed throughout each text(ex. isometrics, core workouts, etc.).

As for rep ranges, when targeting maximal strength, I continued with lower rep sets, butincreased volume by performing more total sets. For example, I often performed 6 to 8 sets oncertain compound lifts. By keeping rep ranges low, I was able to focus on strength duringeach individual set, as opposed to training solely for mass, with strength as a secondary

benefit (which would contradict with the goals of the experiment). Strength workoutsconsisted o f free weights, odd object lifts, and bodyweight exercise supplemented with addedweight (ex. heavy weighted vest or dip belt).

Conditioning workouts were brief but intense.

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Ross, I am slightly confused over the conjugate and concurrent methods ofperiodization. Can you expand upon the definition of the conjugatesequence system?

As mentioned within the Infinite Intensity text, many falsely believe that the concurrentsystem and the conjugate sequence system are one and the same. This is entirely untruehowever.

Below are definitions per Mel Siff’s Supe rtraining text:

The concurrent system “involves the parallel training of several motor abilities such as strength, speed, and endurance, over the same period, with the intention of producing multi- faceted development of physical fitness.”

The conju gate sequence system “involves successfully introducing into the training program

separate, specific means, each of which has a progressively stronger training effect, andcoupling them sequentially to create favorable conditions for eliciting the cumulative effect ofall the training loads"

Contrary to what many believe, the conjugate sequence system does not target “everything atonce” dur ing a single training phase. With the conjugate sequence system, there are intense

phases of unidirectional loading.

A closer look at the precise definition should c lar ify any confusion. Below I will highlightcertain portions of the definition.

With the conjugate sequence system, one introduces multiple exercises/methods. As statedabove, the conjugate sequence system involves the introduction of separate, specific means .Each means is introduced with a specific purpose in mind. The cumulative effect is thenrealized. This is where you see the phrase: each of which has a progressively strongertraining effect .

Together, these methods then lead to a greater end result ( coupling them sequentially tocreate favorable conditions ). Individually, each method would only offer so much. It is thesequential coupling of these methods which leads to the desired result ( eliciting thecumulative effect of all the training loads ).

In summary, when compared to the concurrent system, the conjugate sequence system isworking towards more specific goals (which does not include the development of everythingat once). Unidirectional loading is a critical aspect to the conjugate sequence system, and it isthe cumulative effect of the selected methods which leads to the ultimate goal (the desiredoutcome).

For those interested in this general topic, you may enjoy reading through the following PDF's:

The Development of the Russian Conjugate Sequence System :http://www.elitefts.com/documents/TomMyslinski.pdf

The End of Periodization http://www.salisbury.edu/campusrec/Stre ... HANSKY.pdf

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