Mentoring in nutrition – extracts from communication

During this month we’ve been running a nutritional mentoring program based on a holistic approach to nutrition, exclusively for new customers of nutritional supplements. Our goal is to give participants a taste of the work we do with our elite athletes globally. The program has involved webinars, forum exchanges, one-on-one-phone discussions etc.  The following is a taste of some of the written exchanges.

On nutrition for training…
My recommendations regarding feeling the body pre, during and post training, revolve largely on the timing of the trading relative to the last meal or snack. So if you day changes and the time between the last intake and the commencement of training changes, you can adapt.  Let's go over this in more detail on the next webinar!

On adoption of the current dominant trends…

I look forward to learning more about what your needs are and cross-referencing that to your current intake. One thing that stands out to me is the 'popularity' of your current intake. I may be different, but my philosophy is that if you are doing what the majority are doing, it's not good enough. I'm either concerned for you or excited for the opportunities this presents, depending on whether you want the half glass empty or half glass full perspective! (Or perhaps depending on whether you are my athlete or an athlete my athletes will compete against!)

On diversity in food selection…

Great to see you are aware that if you lower your blood sugar levels too much you tend to make poorer food decisions. So I agree eating the same thing regularly may be better than missing food altogether and entering this risk. However we will review your food log and ensure your food variety is adequate, as to optimize whole food based nutrition, breadth of food type is important.

On fruit…

1. A piece of fruit on its own does not constitute, in my opinion, a balanced snack.

2. Look to have your daily serves of fruit less than or at less no more than your daily serves of vegetables.

3. If you are looking to lower body fat to extreme levels and find carbs are not conducive to this goal, you may have to reduce or remove fruits.

4. If you are not subject to reducing your bodyweight or bodyfat, or if you are in energy system sports, you will value fruits more.

5  If you have concerns about the glycemic index of fruits, review the options and select fruits from the lower end of the index.

6. Look to vary your fruits, both within the day, and within the year.

7. One way to ensure diversity in fruits is to eat seasonal fruit.

8. Watch out for the source and preparation of fruit. Much of it ranks in the foods with the highest contaminants.

9. Wash your fruit before eating it.

10. When travelling and you have concerns about GI risks, select only fruit that has a skin.  On the flip side, when you trust the fruit, sometimes the skin (where edible) has the most fiber!

On snacks….

From our review of your food logs and discussions with you during our webinar calls, we will reflect and advise on your meal frequency and food selections. There are few things that stand out already, and this includes the apparent lack of reliability regarding the snacks. For me a snack just means a smaller intake, however not a lessor importance in terms of consistency. Your value of a snack may benefit from further review.

On water consumption…

Water is also an interesting aspect. There is more debate about the value of water and the optimal intake of water than there is actual water consumption! In my opinion and experience it is unlikely you are taking in enough water. In environments with varying seasonal temperatures, I find the cooler months leaving you unaware that you are not taking in enough water, and the hotter months leave you not being able to consume enough to replenish anyway!

On micro-waving food…

Its difficult to imagine that there are no implications to the heating process used by microwave ovens on the food. So at least minimise it's use as you are

I know many who like you have become wary of microwaves and perhaps rightfully so.  On the flip side some say they struggle to find evidence of the dangers of microwaving. I suggest that the evidence has to be over whelming to overcome the resistance by commercial interests to suppress the risks. Take vaccination for babies - how hard does the medical community work to criticize and ostracize anyone who challenges the health risks of the child vaccination regime? Try not complying fully with a child’s vaccination schedule and you will find out first hand…

On travel…

Some key things to consider nutritionally speaking when travelling:

* Have melatonin or similar in your kit should you have challenges getting sleep in a new environment or time zone

* Increase your probiotic and or digestive enzyme use when eating foods you are not usually eating.

* Plane food is getting worse, so look to carry your own nutrition on the plane where you can. Use your preferred choice of meal replacement bars on long haul flights where it is not practical to carry on other whole foods (if you are travelling overseas you will have less challenges bringing commercially produced bars into counties than you will have with whole foods. If you have whole foods in your possession when entering a new country, I suggest throw it out before entering customs!)

* Ensure your fluid consumption is high when travelling. Your fluid loss is increased in the dehydration of the plane cabin at altitude and in compressed air e.g. it is believed you can lose up to 1.5 liters of fluid in the average 3 hr flight. This is rarely addressed adequately, and in the fine tuned world of elite sports can be the difference between winning and losing.

* Have anti-diarrhea medication in your travel kit should your GI system be affected by food you are not used to or off foods.

* if travelling to a colder climate increase your Vit C and or immune supporting supplements and foods.

* Increase your overall micronutrient intake (read vitamins and minerals) to counteract the stress of travel.

* Use natural light or darkness to help you either stay awake or get sleepy, depending on your goal, in a new time zone.

On ‘break-out’ meals…

As for the pizza and occasional sweets, i have no issues with that. It's what we do most of the time that matters, providing that a stray down the dark side doesn't leave us straying too long!

On nutrition and energy challenges for breadwinners with dependents…

In my writings i have spoken about different stages of your career, and it appears you are moving into that stage where you have dependents, and realize that there is more to life than sets and reps. This presents an interesting conundrum. Firstly, the need to improve your financial offence to support a growing family; and the second (and sometimes it feels an opposing need) to have the quantity of time and energy to share experiences with your family. We are the original holistic company and obviously in the bigger picture there are many different aspects to this challenge, one that anyone who is a breadwinner and seeks to have a family faces.

However from the nutritional perspective alone we now excitedly enter a domain far beyond the narrow focus of whether you can do that extra rep in the gym. We now enter a short, medium and long term health focus. Do you have the energy as a relatively young person to give to your family? 

Will you have the ability from an energy and non-injury mobility perspective (and i use the word mobility in what i consider the appropriate sense - the ability to be mobile (not the misinformed and confused use of the word dominating the last decade or so as a subterfuge for the absence of appropriate stretching!) in the middle and later stages of your life! Now that's a whole new ball game, and no amount of DMA, BCAA, ABCDs and another hyped up acronym of the latest supplement to be promoted by the bodybuilding publishers who just happened to be the ones who 'invented' the supplement, are promoting!

On fiber supplementation….

the ease of obtaining adequate fiber in the diet is related to the accessibility of high quality non-processed whole foods. It is possible to achieve your fiber requirements without supplementation, but in the real world where we are time-poor and distracted, don't look down on supplementing your fiber. In the ideal world we would spend all day growing, tending to, harvesting, preparing, cooking and eating our crops and other foods sources. We don't. For the majority that era has passed.

On nutritional supplementation for pregnancy and child rearing…

Have mum on at least a high quality high potency broad spectrum multi-vitamin/mineral (if not more) during pregnancy and breastfeeding. We can talk more about the benefits to both mum and bub. For example, for mum, as the baby grows in the womb and presses more on the rectum, defecation becomes more challenged. this presents health risks in itself. A high quality high potency broad spectrum multi-vitamin/mineral such as the one we recommend will help minimize the risks in this are. This is just one example of the many and varied benefits of nutritional supplementation during pregnancy etc. Of course, seek medical advice regarding all of this. And remember if you want your kids to take vitamins, they need to see you doing it first!

On nutritional influences in the sport and fitness industry….

This industry spends too little time focusing on the legacy and lifetime works of individuals such as Linus Pauling and too much time focusing on the ranting’s of a person whose legacy will be their lifetime commitment to over-exaggerating the training effects of the latest supplement their company has trademarked! Really, some of those editors must be about 400 lbs of pure muscle by now because of all those amazing supplements that 'slapped on 15lbs in 7 days of lean rock-hard muscle mass!'

On fluoride….

During the bulk of my life dentists have insisted that amalgam (mercury) is the strongest and best filling material for teeth with no side-effects. Nice theory if the teeth were not connected to the rest of the body...

Now how does the rest of the body react to fluoride and mercury exposure?

This is the same profession that in the first few decade of the 20th century believed that removing the teeth early in life was the best way to avoid fillings later in life. Nice theory, but what is the impact on the body of having no teeth?

The advancement into the middle of this century was to drill the teeth out and fill them with mercury to prevent holes and fillings being needed. Nice theory, if you want to have weakened teeth and mercury poisoning…

On looking to the future…

We are in for a great time, and a time that is our vision will reset your mindset about nutrition for better for life, and for the betterment of the life of those who depend on you, including your children, and their children, and their children' children!

Conclusion

The above is just a sample of  some written communication. During the program we strive to meet each participants needs and answer their extensive and diverse questions. Keen to be part of our next Nutritional Mentoring Program?  Email info@kingsports.net with the following in the subject field ‘I want to be part o the next Nutritional Mentoring Intake!’ to get the ball rolling towards being part of our next intake!

Planning a specialisation strength program

One of the great challenges for a person (including the 'professional' coach/consultant) is to design a strength training program around a body part or line of movement specialisation program. This challenge was reflected in this question i received from a KSI client:

Since I no longer train for sporting prowess/performance (basketball and track), but simply for health/fitness (and to keep up with my kids’ play) yet, feeling like a “somewhat” concrete goal might be fun, I’ve been looking at various "symmetry" scales and formulae (McCallum's, as well as Willoughby's in your GBIV), which has quickly made me become aware of a few things: My training/sporting background gave me a solid lower-body foundation (hips/glutes being 3” above “ideal”, thighs 2½” above "ideal", and calves 1"), but to the "detriment" of upper body symmetry.

For example, according to various scales (and, of course, I realize fully this is just for “fun” and to give a general perspective on things), chest size is below by 2”, arms by 1 to 1½ inches, forearms 1 inch, and neck, 1¼ inch!!!!!

In terms of strength, and as one would expect, lower body strength is well above average, and upper body is just around average, except for one glaring exception: shoulder pressing strength is well below (in spite of having reasonable shoulder development?!?). So, this leads me to the following (and was hoping to get your feedback)…

I was considering giving your Great Guns program a go (which I thought would be a great way of emphasizing arm/forearm development), but was wondering how to prioritize (or deprioritize the lower body, as the case may be) other lagging parts (neck, chest, and, then, shoulder pressing strength)?

Should I postpone those other areas to future cycles/phases? Is there any way to work on chest size AND shoulder strength, WHILE still prioritizing arms? Or is this overkill? Your comments, as always, are appreciated.—Éric

To which I responded with:

Eric- a specialization program is just that – specializing in one area. What I taught in my 1998 ‘How to Write’, in my 1999 book ‘Get Buffed!’ and throughout my articles in various magazines (hard copy and online), every singe program creates a priority – by virtue of the sequence, relative volumes and relative load potential of the exercises provided.

You are leaning towards doing the arm specialization program, which is great, but at the same time are wishing you could specialize in a number of other muscle groups. When you specialize by sequence - which is inherent in all program by default – assuming volume to each muscle group or line of movement is equal, you still have prioritization or specialisation.

However when you add prioritization or specialization by volume also, which occurs in specialization programs such as the ‘Great Guns’ program – you are forced then to reduce volume in other muscle groups or lines of movement. What you are being tempted to do is overload your program, which in turn will overload your body. This is common in strength training, and the most common outcome is the conclusion that growth without drugs is impossible.

This is not correct. The best way to answer your own question – and that is the purpose and intent of my educational material, to help you make your own decisions – is to determine the amount of volume (lets use the simple method of number of sets to measure that) to your number one specialization. In this case, you have nominated your arms.

Lets take my general recommended volume range of 8-15 sets per workout (not including abdominal, control or warm up sets) and use the average number of 12. Now lets use my maximum number of workouts per 7 day cycle that I believe suits most and that is four workouts a week. We are left with 60 work sets in total for the week.

Once you have worked out how many sets you want to allocate from these 60 sets to your number one specialization priority (in this case your arms), then allocate volume (total number of sets) to your remaining body.

You can show a secondary priority and a third priority – in fact this will happen by default – and so to some extent you can sequence your priorities, but no other muscle group other than your arms is going to get real prioritisation.

On the flip side the only way you can do a specialization program and get away with it is to put other muscle groups / lines of movement on hold, or in maintenance. This applies to training outside of strength training also, which has direct application for all athletes.

So I know, I have not answered your question in the way you may have been hoping – in the old world ‘I am the guru and the only way you will get anywhere is through me’ approach – but I believe I have answered your question from the ‘you are your own guru’ perspective, or at least nudged you to realize your own ability to answer your questions.—Ian King

Now I'll be the first to agree that the challenge of designing a strength program around a specialisation program is a challenging task. The approach I use and teach my high level coaches at an individual consulting level is one that applies a series of high level decisions and a considerable time to construct the training program, which is a level of excellence and cost that many avoid in the 'hope' that their quicker, less considered decisions are adequate. I am continually amazed at how humans give their motor vehicle more individualised service than their bodies!

To answer the challenges presented by this task i encourage close study of my Get Buffed! educational series and or a program design consultation with one of my high level coaches.

Ian King

PS. The following response was received:

Ian... Contrary to what you might have implied in your last paragraph, this has been IMMENSELY useful. Right in line with your espoused philosophy and educational approach of "teaching a man how to fish" rather than simply "giving him the fish"

As you know, I already own a very extensive library of much of your material but, in some cases, getting a fresh perspective and slightly different angle (with a more specific context) on some of the ideas can help one along in exactly the right way.

This will help guide me with my planned phases. If need be, I'll send you a copy of my written program, for some more specific guidelines, but I feel you've already done more than enough.

As always, I'm grateful for your time, insights and wisdom.

Be well...
-Eric

Inspiring a new generation of coaches to think for themselves

Inspiring a new generation of coaches to think for themselves
(And reference the source in a way that was selectively forgotten during the first decade of the 21st century….)

I recently received an message from a reader and it went like this:

Hi Ian, I have written an article based on the interview that you did with John Meadows and Shelby Starnes about stretching. It sumarises the things you talked about and I give my on take on parts of it. I just want to thank you for bringing this to my attention as its not something I had ever previously considered in my training, but now I do.

I hope I've translated the messages correctly. My article's name is 'Stretching is King' I'm a primary school teacher and I've hopes of one day moving my learning on strength and conditioning education into the real world. I've trained for over 10 years myself and helped to coach friends during this time but as you say, and as I know from my current job, 'learning is doing' and in some capacity, whilst raring two children and holding down other obligations, this is my passion, education and teaching. I've done my best to read and watch everything you've done so far and the honest of your information is what is different to those who attach it to a sales or marketing ploy and it is tangible the passion you have. Thanks.

Part 1 https://da-dk.facebook.com/536020846487579/photos/pb.536020846487579.-2207520000.1395985026./553231818099815/?type=1

Part 2 https://m.facebook.com/536020846487579/photos/a.546284098794587.1073741829.536020846487579/557198894369774/?type=1&refid=17

It’s great to see a new generation of coaches and teachers being exposed to the possibilities of the human body, rather than the dominant dogma of any given era. And to return to a higher level of integrity where writers accurately and honestly reflect the source of their information. This is encouraging and exciting for the future, even if only for those who are positively impacted by individuals such as this!

Ian King

Friends of KSI #1 - The Legend Speaks on Making Your Waist Thinner

We recently received an email question from a long term KSI client, which was the catalyst for a topic in 'The Huddle' Series #1 - How to make your waist thinner http://bit.ly/waistflatter.

Going the extra mile as we like to, we wanted to add even more value on this topic. I thought of my friend Jon Jon (John) Park, son of the Legend Reg Park. The late Reg Park was one of the greatest bodybuilders in my life-time, and a man whose legacy expanded beyond his strength and shape. He was known for his integrity and qualities of a great man, qualities that could do with a resurgence in this era.

So we took our clients question to John Park, who had the rare honor and experience of growing up learning from the Legend. Reg Park was more of an innovator than many people realize. John Park runs a gym in Los Angeles and we encourage all visitors (and locals) to get along and experience the memories on the wall that carry the Legacy of the Legend.

We are honored to be able to share the wisdom of John and Reg, true friends of KSI:

John Park

"Firstly I agree with you that the physiques of the past looked better than they do now. With the rare exception the physiques of today have very little appeal. They look like oversized drug induced cartoon characters with no symmetry at all. In response to your question re narrowing the waist I would have to say that genetics does play a large part however there are certain things that one can do to achieve a tighter midsection, give the illusion of a small waist and prevent it from getting thicker.

The most important exercise one can do is Vacuums which I have been doing daily since I was very young. There are several ways to perform this exercise which is extremely important for strengthening the internal abdominal wall. This exercise activates the internal oblique's which if too developed makes the waist appear a lot thicker. Also no other exercise other than Vacuums works the internal abdominal wall or the TVA (Transverse abdominal muscles) which are not visible and not part of the abdominus rectus structure (six pack). The TVA muscles are triangular in shape and are located on the sides of the lower abdominals and into the pubic area. Why it is important to work these often neglected muscles is because they are attached to a belt like tissue that connects to the lower back so if they are strong, they in turn help with lower back strength.

The easiest way to perform the vacuums is to lie on your back with your knees bent and your feet flat on the floor both hip distance apart. Keep your chin tucked at a ninety degree angle and your eyes looking downwards towards your sternum. Keep your lower back flat into the floor, make sure there is no arch. Place your hands so that your finger tips are touching your TVA muscles. Inhale through the mouth and then immediately exhale through the mouth and then draw your navel in towards your spine. Repeat this three times but on the third one hold your stomach in for a count of three to activate the abdominals. Repeat again for a fourth time but hold the stomach in for as long as possible without breathing.

More important than how long you can hold your stomach in for, is how tight you can hold it in. You should feel some discomfort and tightness in your abdominals especially in the lower portion. This whole procedure would be considered one rep and one should do five reps of this. As you get more proficient with this exercise you should be able to hold the stomach in for longer. I am able to do this for one minute each fourth time on each rep but I mostly do it for thirty seconds as it is more efficient and I am not trying to set records for holding my breath. I find the best time to do the vacuums is first thing in the morning on wakening on an empty stomach. Empty your bladder first and then do the exercise.

Once you are able to master this exercise then you should be able to perform all abdominal exercises and vacuum every rep simply by doing the following, exhaling pulling your stomach in and then performing the rep, whether it be any variable of leg lifts, sit ups or side crunches. Most people in my opinion don't work the abdominals correctly they exhale whilst doing the movement and tend to rush each rep. However if you perform the reps in the manner described above you will slow the tempo down, activate the internal abdominal wall and increase the intensity. If performed in this manner the abdominals will fatigue sooner and you will not have to perform hundreds of reps, perhaps twenty to thirty would be your maximum.

There is a progression to this exercise and that is, whilst you are on the fourth one of each rep, to shift your hips in a controlled manner from side to side by sliding your lower back across the floor from side to side keeping your lower back in contact with the floor. Do not do a see saw type motion whereby you are lifting your hips off the floor. By adding this new dimension you will activate the TVA more as well as the internal oblique's.

Another way of performing the Vacuums is rest on your hands and knees and make sure that all angles, your wrists, armpits, chin, hips and knees are at ninety degree angles and your hands, knees and feet should be shoulder width apart. Start with the lower back arched and the stomach lowered towards the floor. Repeat the same technique as the Vacuums lying on your back but every time you pull your stomach in lift your lower back (arched) towards the ceiling. I find this exercise is also helpful if you have tightness in the sacrum as it helps open it up when lifting your lower back up.

Another way of performing this exercise is to stand bent over with your feet hip distance apart and your hands resting on your knees and go through the whole procedure.

Incidentally in preparation for a competition, Frank Zane would stand upright in front of a mirror every day and vacuum for up to an hour in various positions sideways, front and back and he would incorporate this when practicing his posing routine and regulate his breathing whilst doing this. When you are able to master the Vacuum technique, you should be able to do this whilst sitting, standing and even walking which I would call semi Vacuums. You don't necessarily go through the whole procedure of performing the reps.

Another technique that Zane used to incorporate whilst training which I learnt from my dad many years ago, is too inhale whilst doing certain exercises. I know this is contrary to the norm of exhaling on the effort and would not do this when performing squats, dead lifts or chest presses but if you are training purely for aesthetic reasons and not necessarily strength, then this technique is very helpful. When you think about it when you are exercising and you exhale whilst performing the concentric part of the exercise, especially if you are using heavy poundage's, your waist and stomach distend. Doing pull downs in this manner is very effective as you are exhaling on the upward (eccentric) portion of the exercise when your abdominal cavity is lengthened and stretched out and hence there is no distention. I would also strongly urge you not to use any weight whilst doing abdominals for the same reason.

In short the more you contract a muscle specifically the stomach, the tighter it will ultimately become.

Best of luck."
--John Park

Thank you for helping me get back in to exercise pain free and keeping me there

I recently received this email:

"Hi Ian, 7 years ago I bought your Get Buffed books and did the programs in get buffed 1 and 2. When I did these programs I was in the best shape of my life. After that I made a program of my own when I bought the book 'How to Write Strength Training Programs, yet still in great shape and getting stronger.

Then some where along the way I decided to look in to power lifting and xxx and using exercise technique from the book xxxx. I started to get minor injuries and weakness with certian muscle groups. After a year of incorrect lifting and programing with little core work (because the progarms said don't worry about it. and I listened?!?!!?!) I herniated my disc.

I look back today at my lifting career and thank you for all your knowledge and for writing the get buffed books. Those books single handedly are the best books on training I have. I thank you for sharing you training ideas, and exercise techniques.

After my injuries I still use Get Buffed 1 and how to write strength training programs all the time to stay pain free today.

Thanks for everything you do in strength and condidtion, I will always reference your work because it is the gold standard, your methods are unrivaled.

Thank you for helping me get back in to exercise pain free and keeping me there." --Andrew

To which i responded with:

Andrew – thanks for your email, and great to hear that 7 years ago you got your hands on some of the best training advice available. And great to hear that this resulted in the best shape of your life. This is no surprise because the Get Buffed!™ content and programs are based on decades of application and refinement with large sample sizes of athletes in long-term programs, and including multiple sports.

The programs and content in GB and my other books and educational content are not selected because they are trendy – in actual fact, when I first release my ideas, they are anything but trendy! Take my suggestion to stop doing walking lunges – I am receiving the typical stones being thrown at me when I challenge the habits of the masses driven by the misguided recommendations of ‘experts’. What they do ultimately become is the new trend, as evidenced by the popularity of my bodyweight an other unilateral movements in the GB program, the universal application of my speed of movement (using digits to communicate lifting speed), control drills to activate prior to strength training, and my lines of movement concepts – quad dominant, hip dominant, horizontal and vertical pulling, to name a few.

The programs and content in GB and my other books and educational content are not selected because they support the beliefs of my peers – in fact, quite the opposite. Take my suggestion in the late 1990s that the chin up was not adequate to balance the work of the bench press, and that a horizontal pulling movement (my lines of movement concept) was in fact the true opposing movement, yet was totally absent in the popular programs and guru advice of the time. In fact, that stirred such a hornets nest that things got really ugly in the US, with people being threatened not to attend my seminars. The programs and content in GB and my other books and educational content are not selected because I wanted to be sensationalist – I don’t mess with the careers and potential of Olympic and other high level athletes – there is no room for error at this level. So rest assured ideas such as do abs first, the concept of loading is over-rated, lower volume training, reverse periodization - these we all created in response to long term application with no tolerance for error.

In fact after the stone-throwing slowed down, it was ‘interesting’ to watch (in some cases the most vocal critics!) publish these very same concepts. Books, programs, courses.

You decision to leave the path of my concepts is not totally surprising. I believe that most training decisions (by end users and ‘professionals’ – and I use that latter word lightly!) is more influenced by marketing, scarcity and conformity than by the objective reasoning promoted in science. I have no hesitation in acknowledging my weakness in marketing, and in many ways I don’t want to compete. I have seen completely incompetent people with no experience, to whom the market has spoken because they couldn’t get work training athletes – position themselves as ‘experts’ through marketing in this information era, and I refer specifically to the post 2000 era. How do they do this? Deceit turbocharged by powerful marketing techniques I suggest, and I dedicated my 2010 book ‘Barbells & Bullshit’ to educating about. (see below – I have given you a complimentary copy of the e-book version)

Quite simply, and to use a saying (of which I am prone to doing!) often the empty vessel makes the most noise.

So you got drawn away as do the masses to the new shiny object that ‘everyone’ else is doing, and surprise, surprise, the long term implications were less than what you were hoping for.

To read your words, which I do receive regularly, is encouraging.

“I look back today at my lifting career and thank you for all your knowledge and for writing the get buffed books. Those books single handedly are the best books on training I have. I thank you for sharing you training ideas, and exercise techniques.”

Because I have shared so openly (at least until recently) and honestly. I understand many don’t want to look under the hood of their own industry, with implications for even the end user as you have found out, however for me it has been painful watching my material being plagiarized by those whose sole intent was personal gain. I believe the world it worse off for the actions of these charlatans, some of whom are still feted in professional circles, at least for now.

For me the material in the Get Buffed! series is a by-product of my experience training athletes. As you know it’s a very powerful by-product, so you can imagine how powerful the original intent athlete preparation methods are.

One of the major goals I set my self a few decades ago was to ensure no athlete in my care is injured, and if they are, that I rectify their condition immediately.

So the injury prevention focus in all my training programs is strong, supported by a long list of innovations in injury prevention and rehab (I dedicate a few chapters in the KSI Level 1 ‘Legacy’ Course to this subject alone).

You are an example of a person who has benefitted from this, evidenced when you write:

“After my injuries I still use Get Buffed 1 and How to Write Strength Training Programs all the time to stay pain free today.”

For this I am very happy for you, and I know this material will serve you for life, serve your kids and their kids.

What I am concerned about is the dilution of my works by those who have plagriazed them, as they have lost their power to serve. We are in a world where I believe injuries from training are reaching epidemic levels, and much of what I set out to do has been dissolved by certain individuals who put their needs ahead of the world.

So I am very happy for you that you have returned to the integrity of my works. I am also appreciative of any person who carries on my mission and vision through appropriate sharing the accuracy of my training information backed up ethical referencing. For example the publishing house I worked with recently, only the second publishing house in the world who during the last decade plus have sought my permission to reproduce my concepts, and sought my guidance and approval for how to reference and credit them. When you consider how many books have been published by people who knew or should have known better diluted the intent of my work and amnestically omitting to reference, you may appreciate how low the integrity of the world in which you live in is.

Many will say ‘Ian, shut up and live with it’. I say you are drinking from this well, you are eating from this table. You are paying the price with your bodies, your health. It is not just about me. It is about my children, it is about you, and your children. Do you really want to live in a world, and raise your kids in a world, where the dominant value is deceit, where you will get injured from the training you do because no-one had the courage to stand up and say ‘that’s not right’?

I believe your actions is acknowledging the below go further than you relationship with your maker, I believe you enhance the conditions for all humans when you write the below, and I thank you for this:

“Thanks for everything you do in strength and condition, I will always reference your work because it is the gold standard, your methods are unrivalled.”

And in your final statement, when you say:

“Thank you for helping me get back in to exercise pain free and keeping me there.”

It reinforces that this is my goal, this is my mission and vision, that you enjoy the fruits of your training in an injury-free way. Thank you. To say thank you with more than words, I have just invited you to complimentary access viewing of my seminar ‘What you wish you were told before you got started’, which is for the end user market pursing getting bigger, stronger and leaner, of course with my inseparable focus on injury prevention for life! This is from our growing collection of e-videos: http://subscriptions.viddler.com/kingsports Enjoy!

Ian King

Coach King, What do you think of CrossFit?

I recently received another request to share my thoughts about cross-fit.

"As someone who I look up to a greatly respect in the area of physical training, I am interested what your thoughts are on CrossFit as an effective training program?"

Before I responded in full asked "Tell me what you think about CrossFit." I value the market research that consumer comments provide. The writer kindly responded in full and I will share his response in the below.

Firstly I would like to establish commonality in grounds for discussion. In any meaningful dialogue I believe it’s important that meanings are clarified and defined.

To this end, CrossFit is simply a word, or a mixing of two words. So in itself, CrossFit has no more meaning than the meaning a person attaches to it. For most people, the meaning will be shaped by their experiences or perception of what this word (or two words) stands for.

According to Wikipedia, CrossFit is:

CrossFit is a strength and conditioning program with the aim of improving, among other things, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. It advocates a perpetually varied mix of aerobic exercise, gymnastics (body weight exercises), and Olympic weight lifting.

This source provides further clarification with:

CrossFit Inc. describes its strength and conditioning program as “constantly varied functional movements executed at high intensity across broad modal and time domains with the stated goal of improving fitness, which it defines as "work capacity across broad time and modal domains.” Hour-long classes at affiliated gyms, or "boxes", typically include a warm-up, a skill development segment, the high-intensity "workout of the day" (or WOD), and a period of individual or group stretching. Some boxes also often have a strength focused movement prior to the WOD. Performance on each WOD is often scored and/or ranked to encourage competition and to track individual progress. Some affiliates offer additional classes, such as Olympic weightlifting, which are not centered around a WOD. (1)

Acknowledge success

Before I go any further I also want to acknowledge the success of CrossFit as measured by financial value and growth.

To his credit from a financial and organizational perspective, the founder of CrossFit Inc, founder Greg Glassman, has been able to retain control over his training concepts. In contrast, I have watched my original training concepts and methods be published extensively by various ‘authors’ without reference or credit. Take the ‘Functional Training Movement’ for example – if you took my concepts out of the books written by one of the more prolific authors in this sector, the book would fall over. Interesting when you consider this same person orchestrated a mass walkout of one of my seminar in 1999 on the basis of how terrible the content was, only to turn around and republish all the content during the next decade in complete absence of crediting or acknowledgement. So kudos to Greg. He had the business acumen I lacked in the 1990s. He has managed to date to avoid the damage caused by those who adhere to the ‘New Rules’ of publishing in strength training.

The value of CrossFit is reflected in the reported $16 million CrossFit Inc paid his ex-wife for her share in the company.

In relation to growth, since its inception in 2000, the number of affiliated gyms globally is quoted at 9,000 or more. Glassman commercial approach deserves recognition.

Drivers

So what has driven CrossFit? I identify two main drivers of any new trend or movement (apparently it is now a ‘sport’ also). Firstly, the demand from consumers is based on the ‘new’ paradigm solving a problem that was not being solved by their prior solutions. The second driver is marketing forces, driven by commercial interests.

The growth and relatively longevity of the CrossFit movement or trend suggests that it is providing solutions to the unresolved needs of many people. I will leave exactly how to social researchers, however I suspect it may be the attraction of group training combined with the feeling of working hard, meeting the masses perception of what training should feel like.

The involvement of a large fitness industry company in Reebok, who around 2010 entered into a ten year agreement with CrossFit, suggests commercial marketing motivation to contribute to growing the trend. The impact in prize money alone compares a $25,000 total prize money in CrossFit Games 2010 to $1,000,000 in 2011. (2)

It is now in the interests of Reebok to drive this vehicle commercially.

The success to date of CrossFit is undeniable. More evidence of this is the number of my 'colleagues' who have become overnight experts on CrossFit, allowing them to jump on it's band wagon of success.

Now let’s get more specific about CrossFit as a training method.

Opposite and Equal

The attraction of CrossFit to commerce and consumer has been established. So what is it actually going to create in terms of long and short term training effects?

A valuable insight into the potential short term impact of CrossFit as a training method is provided in the response I received from the person who raised the question about CrossFit with me. They wrote:

"Well, I have been involved in CrossFit for about 16 months and found it to be very effective in developing all aspects of fitness. I became leaner, increased my endurance, flexibility, co-ordination, power, speed and strength."

As CrossFit rises in popularity the amount of what I call short term research conducted on CrossFit (1) will increase. Here’s an example:

A 2010 U.S. Army study conducted during a 6-week period produced an average power output increase of 20% among participants, measured by benchmark WODs. The average one repetition maximum weight deadlift increased by 21.11%. (3)

My attitude is you can wait for the studies but you don’t have to. You can reach conclusions earlier and benefit. Additionally, most studies will be short-term in nature. What may be lacking is a fuller understanding of the long-term impacts of participation in CrossFit.

To help answer that question, there’s a concept that is extremely relevant – the opposite and equal concept. It’s an original concept I released in 1999:

This is a very interesting principle, a concept that I have created. One that upon mastering will assist you to avoid negative outcomes from training. The concept is based on the belief that to every action (in training) there is a positive and a negative outcome, and that often the negative outcome is equal or as powerful as the positive outcome. (4)

Strengths

The strengths of CrossFit are easy to identify. It has attracted a large and enthusiastic following in a short period of time. To achieve this it must be providing a solution that its participants had not been able to find previously.

Additionally once any belief or movement or trend reaches a percentage of market saturation it experiences a degree of self-perpetuating increase. Behavioural scientists suggest that in the same time it takes a new idea to reach 10% of the market, it shoots to 90%. So however long it takes for 10% of the market to accept and join in with an idea, it can advance another 80% in market participation in the same time.

I suggest CrossFit has or is reaching this tipping point.

From what I can see and hear, its participants enjoy the group motivation and the experience of pushing themselves. To this extent CrossFit has achieved a phenomenal job in creating this ‘community’ atmosphere.

Along with this level of physical effort come physical adaptations, including the ones listed by the person who wrote in with the question – effective in developing all aspects of fitness. They became leaner, increased their endurance, flexibility, co-ordination, power, speed and strength.

I would like to place this in context:

• I still call this a short or medium term result, not a long term result.
• I am not making any comment in this article about the effectiveness of CrossFit to transfer to any specific event or sport other than general fitness adaptations and participation in the ‘sport’ of CrossFit itself. The discussion of merits of CrossFit for specific occupational and or sporting outcomes is outside the context of this article, although very deserving of focus in an article dedicated to this topic.

Another strength of CrossFit is that it embraces a wide range of exercises, many of them with excellent theoretical benefits. In fact you could attribute any rise in participation numbers in strength sports (Olympic Weightlifting, powerlifting) to CrossFit.

Additionally, the characteristic of CrossFit to provide frequent variety in exercise programs may be attractive to many who require this to keep the motivation to train.

Now as my opposite and equal concepts suggests, there is an equally powerful downside to CrossFit that need to be considered.

Even the writer of the question that promoted this response recognized this, to their credit:

"There are a lot of things I like about CrossFit, however, I do understand that there are negatives as well."

Weaknesses

Most of my initial concerns for CrossFit participants revolve around injury potential. I was not surprised when the question writer shared the below:

"Recently I suffered an injury at training, and while it did not occur doing a typical CrossFit exercise, I wonder if the training I have been performing over the past 16 months may have contributed to it. I was in a group fitness class and was asked to perform single-leg bounding over a short distance (around 15-20 meters). This was early in the morning, and there was dew on the grass. Upon landing, my right foot slipped forwards. There was a loud noise and a sharp pain in my knee. I found out later that I had a proximal rupture of the patella tendon. Not a common injury, as you are probably aware, and I was told that it is quite likely I had a pre-disposing weakness in the tendon. I have had a bit of a history if chondromalacia patella, which I had been managing, but no real issues with the knee besides that."

1 Individualization: The concept of individualization has been a long-touted one in the physical training industry. It makes most text books. I describe this principle of training as:

This principle stresses that to optimize the training effect, it is necessary to take into account all the factors that the individual athlete presents. This suggests that each training program needs to be individualized. Modified to suit the individual, in each aspect of training – speed, strength, endurance, flexibility and so on. (5)

In group exercise, the ability to individualize training is negated, which includes CrossFit.

Now rather than single out CrossFit for this flaw, I suggest that unlike say technology in general, I have seen no advancement at all in over three decades of industry involvement in the ability of fitness ‘professionals’ to individualize training.

There are a number of reasons I propose for this incredible limitation in this industry:

• The focus on research for justification of training protocols – it is difficult if not impossible to find a research study on your specific client giving you answers to stimuli (the training program) that has not been applied yet.
• The complete absence of teaching of the art of training, as opposed to the science of training.
• The willingness of what I certain inexperienced and incompetent individuals to position themselves as ‘experts’, write books and give seminars on how to train people. The people I refer to are very good networkers, very good marketers, will to deceive to create false perceptions of their guru-ness, yet have never coached or trained people to any level of success. In other words they are incompetent yet teaching. An excellent saying I learnt from John C. Maxwell is this:

You teach what you know but you reproduce what you are.

Therefore what they say and write about sounds great, but all that is developed in their paying audience is more of their incompetence, and no advancement occurs in average professional competencies. Unless you believe the ability to market through misleading content is an advancement – you can read more about this in my book ‘Barbells & Bullshit’ (6).

Therefore a person going to see a ‘personal trainer’ is unlikely to receive any more individualization in training than they would if they participated in group training.

2 Level of difficulty in exercise: A CrossFit class can contain a diverse range of exercises including many classics such as Olympic and power lifts. This is great in theory – total body, dynamic exercises etc. However from a finer point of view these exercises can be classed as higher level of difficulty which is associated with higher levels of risk for those whose bodies are or may never be ready for them.

In my 1998 book ‘How to Write Strength Training Programs’ (7) I provide the following guidelines for exercise selection:

Exercise selection in strength training refers to which exercise to use. Exercise selection is often presented as a difficult or confusing task, but the following should simplify this aspect of writing programs. When choosing exercises consider the following:

1. Training method.
2. Exercise suitability.
3. Specificity.
4. Injury history/prevention needs.
5. Training history.
6. Current physical status.
7. Strengths and weaknesses.
8. Level of supervision.
9. Balance. (7)

If you have multiple individuals in the class, it is in my opinion totally improbable that advanced exercises are suitable to them all.

3 Unfamiliar exercises: CrossFit characteristically provides high levels of variety in exercise. This alone could provides a discussion of the merits of this strategy as to the whether it is optimal to train with exploitation of the variety variable, however that is a discussion again beyond the level of this article.

What I will focus on is the impact of conducting a relatively unfamiliar exercise (that is you may not have done it for a few weeks). From a muscle perspective, this ‘shock’ can provide the delayed muscles soreness that some seek to validate their training. In other words, it can feel good. My concern is that loading a relatively new exercise is not necessary or wise for the majority of people the majority of the time.

In sharing my progressive loading models in my Get Buffed! books, I wrote:

In brief, I suggest that the first week of any new training cycle be treated as an ‘exposure week’, not a maximum effort week. What is often overlooked is the adaptation that results simply from the exposure - not only is a maximum effort unnecessary, it may also be counterproductive! Additionally, this sub-maximal approach in the first week allows for greater focus on technique. (8)

4 Extreme loading and technical breakdown: CrossFit is also characterized by high intensity of effort and high loading. In essence, there is a risk most participants are exceeding their technical limit most of the time.

I call this your technical limit – the loading limit before you lose the technical model you have chosen. This is a pretty redundant concept to most in the gym and they have no technical model – they just lift. Now this is great for some competitive lifters, who success is determined simply by whether the load goes from Point A to Point B within minimum guidelines. But if you want to selectively recruit specific muscles for sport performance or aseptic reasons – get a technical model. (9)

I have been discouraging this approach for a number of decades. I published the below nearly 25 years ago:

All individuals will have a 'technique limit' in weight selection at any given time on each exercise. The training effect will increase the limit progressively. Utilisation of loads in excess of that technique limit will result in technique breakdown and should be discouraged. (10)

The greatest concern as it relates to CrossFit participants is the injury risk:

In the case where loading exceeds technical ability, injury potential is increased, athlete’s career lengths are reduced, life-time quality of life is reduced, and transfer is reduced. (11)

5 High volumes: CrossFit is also characterized by high volume, although I appreciate this relative nature of this comment. To place it in context, I share my definition of relative volume as measured in number of sets.

Generally speaking, any number of work sets exceeding a total of 12 for the workout (yes, that right, 12 sets for the total workout, not per muscle group!) should only be contemplated by those with optimal lifestyles and recovery conditions. If you have a day job and/or consider your recovery average, this rules you out. (12)

Now in fairness the above describes conventional set, rest strength training. In relation to circuit training, I allow a higher number of sets. In my Guidelines for optimal number of sets per training session for each generalized training method (13) I provide up to 30 sets allowance, however this is on the basis of lower intensity sets.

The risks of high volume work are the reduced ability to recovery, and the increased injury risk associated with training under residual fatigue. I believe injuries resulting from progressive build up of residual fatigue are the ones least likely to be correctly related to their cause.

The battle against ineffective, inefficient and injury creating high volume training will never be over. (14)

6 Imbalances in the training program: In 1998 I released for the first time my concept of ‘Lines of Movement’:

That’s a concept I am sure you have never heard before because this is the first time I have really spoken about it. (15)

Now I am going to show you how I break the muscle groups up: (16)

Lower body:
Quad dominant
Hip dominant

Upper body:
Horizontal plane push
Horizontal plane pull
Vertical plane push
Vertical plane pull

I taught this with the intent of helping the world of strength training reduce their injuries from muscle imbalances. This intent has not been overly successful, in part I suggest because the concept was hijacked by the industry leading plagiarists who really didn’t understand it and therefore could not possibly teach it in with the impact of its intention.

From my generalized understanding CrossFit, there are potential program design imbalances e.g. more exposure to quad dominant exercises than hip dominant exercises, resulting in injury potential. This point was not lost on the question writer:

"My thoughts are that CrossFit did contribute to my injury due to the large volume of jumping, squatting and running. I would love to know your thoughts on this as well."

7 Time magnifies error: I released a saying in 1998 –

Time magnifies errors in training (17).

All the above concerns will be magnified over time. Considering the extreme nature – volume, intensity, and exercise selection – I suggest you can expect some significant physical complications the longer one participates in activities such as CrossFit. There are many physical therapists and chiropractors who echo this sentiment. Additionally, I am very familiar with the impact on the body of those who participate occupationally in such training environments, especially the Special Forces military personnel.

Summary

The points I raise above in my concerns were well summarized by the question writer whose question stimulated this article:

"…I do understand that there are negatives as well. The focus of the WODS is to perform a given amount of reps in as little time as possible, or to perform as many reps as possible in a given time limit. This can lead to a breakdown in form and potential injury. The volume of training also seems to be quite high and could lead to overtraining and overuse injuries if not properly managed. There is also no individualization in the training program. Though some coaches are quite good at pointing out what you need to work on and many clients will use "open box" time to work on these."

In summary, when (not if) a person comes to me and tells me of their injuries whilst participating in CrossFit, I initially ask if they plan to continue in CrossFit. If they do, I tell them I cannot help them. I have a saying that you cannot successfully solve an injury problem in the same environment that it was created in (18) and this is more applicable in any training environment that magnifies its flaws, as I suggest CrossFit does.

Conclusion

In conclusion I have been impressed with the magnitude and success of the CrossFit movement, and I am delighted to see the achievement of Greg Glassman in maintaining control of his intellectual property. There are many ways to achieve fulfilment in exercise and participation is CrossFit is an option. The power that Glassman and CrossFit have is their ability to refine and adapt their training protocols to deal with any recognition of the injury potential associated. Whether they do is unknown and their prerogative. Perhaps the masses are happy to take the injury risks in return for what their culture and environment offers.

As to you as an individual making this decision, it is yours to make. For me the body the only one we have for life, and should be treated with the utmost respect and care. I have worked with many athletes who have taken these risks in their training and competition with the potential for great reward, and I can understand why they have done this. An Olympic medal or world championship or playing professional sport comes with many financial and social rewards, and I know even as they suffer physically for the years after, most feel the sacrifice was worth it.

The question I believe you need to ask yourself is - are the rewards and benefits of CrossFit as it is currently conducted worth the risk for you? Only you can answer that, and I respect whatever decision you make.


References

(1) http://en.wikipedia.org/wiki/CrossFit
(2) http://www.afr.com/p/national/little_caution_over_the_crossfit_NlmYqOEvlcD1tAkVQGt94L
(3) Crossfit Study". U.S. Army. May 2010. Retrieved 11 April 2014.
(4) King, I., 1999/2000, Foundations of physical preparation , p. 25
(5) King, I., 1999/2000, Foundations of physical preparation , p. 30
(6) King, I., 2010, Barbells & Bullshit: Challenging your thinking.
(7) King, I., 1998, How to write strength training programs (book), p.38
(8) King, I., 1999, Get Buffed!™(book), p. 23-26
(9) King, I., 2000, Heavy Metal #4, t-mag.com
(10) King, I.J, 1990,: Guidelines for the Safe Implementation of Strength Training Programs, The Sportsmed Newsletter (Qld Branch of the ASMF Newsletter), February issue 1990
(11) King, I., 2005, The way of the physical preparation coach, p. 48
(12) King, I., 1999, Get Buffed!™, p. 53-56
(13) King, I., 1999, Get Buffed!™, p. 34
(14) King, I., 2011, Legacy – Ian King’s Training Innovations, p. 82
(15) King, I., 1998, How to Write Strength Training Programs
(16) King, I., 1998, Strength Specialization Series (DVD), Disc 3
(17) King, I., 1998, How to write strength training programs (book), p.75
(18) I wonder how long it will take for the industries leading plagiarists – and they are truly world champions at it - to be publishing this saying/concept one as their own…You may even hear it as soon as the upcoming ‘functional training’ seminars in the US…

Helping as few as one person avoid damaging their body through the training is worth the effort!

I received this email today and I thought it was such a great email that it was worthy of a longer reply. So here it is!

Hi, I was listening to Mike Mahler's podcast with Ian recently and what he had to say was very eye opening and went against some, actually most of my perceived training wisdom I have garnered over the years from the internet and other sources that Ian would probably find appalling. The more I listened and read up on Ian's concepts the more I realised maybe I have been doing everything wrong.

I had walking lunges in my warmups, I didn't stretch until the end of a training session. Anyway I could gone on forever in that vein, I would say I am general population, no athlete. I know Ian doesn't coach general population. Hence I am writing this.

I am over 40 male carrying a bit to much weight. I tried to get strong over the years, but I say I did more damage than good. Never had great flexibility and probably have enough imbalances to write a book on. I injured my knee (mild cartilage damage), but recovering well with physio exercises. So range of motion has returned and I am pain free with just some minor stiffness.

Finding bodyweight and 16kg kettlebells good in my rehab and might continue in that vein for a time.

So I guess it comes down what product of Ian's would be good for a 40 plus male (general population) looking to train and enhance his strength, flexibility, iron out imbalances and give longevity to his training life. If Ian doesn't have a product that' suit me, that's fine. I would assume his business is mainly built around elite athletes.

Any help with this inquiry would be greatly appreciated. Yours Sincerely, --xxxx

P.S. Apologies for the long winded email, but I just can't afford to many more mistakes with my training.

So I wrote back:

xxxx– great to hear you received value from the Mike Mahler podcast! I like the way you say ‘perceived’ training wisdom. Because at the end of the day, that is all it is when we take on others thoughts. When they are truly our own, based on our own experience and analysed as objectively as we can, then they can be more than this.

Most people I talk to are little more than a collection of other peoples thoughts, and the threads are so clear to me I can typically trace their influences.

I like the way you are willing to review your current training habits. I share my conclusions to help people just like yourself, not to be right. So it’s rewarding to hear you have at least paused to reflect on your choices.

I am also impressed with your realization and conclusion about your pursuit of strength that ‘I did more damage than good.’ This rings a bell of familiarity in my writings!

I have formed the opinion that most strength training programs do more damage than good. However it takes many years for the average person to realize this, if ever. The short-term results cause pleasure, but the long-term results inevitably pain. King, I., 2004, Get Buffed!™ III, p. 8-9

…in my opinion most people do more damage to their bodies and long term health than good, through their training. Amazing when you consider the aim of training generally is to improve your body. King, I., 2007, Email to clients – KSI pre-production offer, 6 June 2007

So to answer your question – which of my products would serve? I would recommend the education in the Get Buffed! book combined with the info in the GB II book. I am not suggesting that all the programs in the book are right for you right now, but they are only generic programs and I have always recommended you individualize your training. And the content in the book will help you do that.

Whilst our main focus has been elite athletes, the GB range (an extensive range of products for people just like you) is a by-product of the conclusions I reached during my many decades of training a high volume of elite athletes. The content and methods published in these books have been very well received, changing the way the world trains arguably more than any other single source. And amongst the most plagiarized books as well, so it’s great if you can get the original intent from the source.

In conclusion, I like your PS – you can’t afford to make many more mistakes in your training. I agree, which was my motive for publishing as extensively as I have during the last 20 years – if I can prevent as few as one person from damaging their quality of life, it’s worth my effort. So I look forward to what you can change for the better in your training with my published training information! --Ian King

Helping as few as one person avoid damaging their body through the training is worth the effort!

Cardio is not evil! Seeking to balance the BS...again...decades later

I recently receieved an email that from a great man and avid KSI fan, and I thought the content was worth sharing with you!

Hi Ian, I just ordered book III. In your previous books you downplayed the role of cardio, or so it seemed. As I have got older (I’m 52) cardio has taken a larger role in my training – I want to stay in the same size pants! I also am active in other sports – hiking, running, mountain biking – and am currently gearing up to climb 14,442’ Mt. Rainier in June.

So the question is how will cardio work with the next book’s programs? I have to say that I’ve been pleased with the progression I have seen as I have gone through the Book of Muscle programs and then the GB I and II. At 52 and 160lbs I’m still squatting and deadlifting 400lbs for 1 rep max. Bench is a little off but that’s a function of shoulder pain. I imagine the cardio has limited my lifts, especially the squat, but wanted your opinion. I’m not ready to give up on my other activities and wanted some input on how to combine the two most effectively.

A secondary question is that of repeating some of the GB programs. I used the neural training/advanced rep scheme in book two. If I wanted to repeat with more emphasis on hypertrophy, would it make sense to repeat – or just progress to book III?

Thanks for your help. Following a progressive routine has really helped me push through some barriers that I thought I would ever see again. It’s nice to a small, “old” man outlifting some of the bigger “kids”! --Ken

Ken – great to hear you are continuing your education with our books! Let me give you some historic perspective about my published comments on what you call ‘cardio’.

I noted during the 1980s the promotion of the ‘aerobic base’ in sport. I tried it, and for the most part found it flawed, and certainly lacking in any evidence to support the level of rhetoric.

I also noted the rise of aerobic training post the late James Fixx and Kenneth Cooper influence, in the general population, during the same period. Again, I felt it was exaggerated.

I sought during the 1980s and 1990s to balance the published information, sharing an alternative view.

Post my comments which many perceived were ‘anti-cardio’ (because there were the to other end of the continuum than the dominant paradigm), many trend-spotters jumped on the bandwagon and over-reacted.

The new paradigm driven by these over-reactors was that endurance or cardio was useless. One of the specific over-reactions and questionable claims was that the best way to lower body fat was by high intensity anaerobic type circuits. Now personally I have done both, in my personal training, in my professional coaching of elite athletes, and in vocational training – and certainly didn’t share these ‘new conclusions’.

So what you have is general population clients lacking the preparation and conditioning, engaging in high intensity circuits (boot camps, trendy toy based circuits like swinging ropes and flipping tyres, and ‘cross-fit’ like methodology) and creating a new wave of injuries leaving the physical therapy and joint replacement industries licking their lips. And by the way, typically failing to produce the marketing claims of ‘melting your fat off like butter in a frypan’, and other clinically crafted emotionally-effective marketing scripts.

I have written at length about my conclusion that ‘human over-react in the short term and under-react in the long term’. (not to be confused with the repetitive use of my saying by the industry’s greatest plagiarist).

I have also written at length about the industry direction of lying, cheating and stealing, where how you train and what you think is secondary to the immediate cash flow and perception of greatness sought by certain class-leading bullshitters.

I have also since sought to publish to once again correct the unbalanced influences, however the size of the wave triggered by my original ‘anti-aerobic’ statements is such that is unlikely a person lacking the motive to compete in the bs-marketing stakes can ever really effectively suppress or correct in the short term.(br>
So after a long winded intro, to answer your question… So the question is how will cardio work with the next book’s programs?

Why not? Now of course it really depends on all the variables involved and as such I don’t make guru-like assumptions. What I suggest you do is understand that any training method has many variables that can and should be manipulated and the only way for you to learn what works for you is to record the training and the results over time, and reach your own conclusions. Then share them with others who value objective observations about the cause-effect relationships in training.

What I don’t want you to do is fear doing or using a training method based on incorrect conclusions or over-reactions about the efficacy of any particular training method.

High intensity cardio has potentially more interference potential with your strength changes, however if you used periodization in the way I teach, you can perform maintenance strength training in periods where you may want to do more intensive energy system training.

I am really impressed with your continuity and commitment in training, so keep this going. I’m not surprised you have received great results using my programs – because they were only published after decades of refining them and confirming their effectiveness (one of the many things that make my works unique – its patiently time based and actually what has worked, as opposed to latching onto a new trend to appear to be ‘cutting edge’).

With regard to returning to hypertrophy training – I will start every year out doing the program from the GB book or similar. Which makes me smile when people want to bypass this book and program for the more advanced books and program.

I’m proud of you outperforming the youngsters, and encourage to continue with this, because for me, we were born to train, and when we stop training, you know what happens. It’s the opposite to being born!
--Ian King