The Law of Accommodation .....break the law

This is a biological law that basically explains that over time the body will adapt to specific movements as well as loads/rep/set schemes.  This will ultimately cause a plateau in performance as this will no longer be a strong enough stimulus to continue progressing.  Perhaps the most famous training cycle used to defeat this Law is that of Louie Simmons' "Westside Conjugate" programming.  Common features of conjugate style programming include a Max effort day, a speed/dynamic day, as well as a hypertrophy day. The combination of these 3 different methods of strength training will allow for varying %'s of loads, rep schemes and movements that will regularly alter the stimulus that is being delivered to the muscles.  On top of the changes in methods, the primary movements are generally altered weekly by changing the stance/grip, type of bar used or the usage of boxes, pins, bands and chains.  These are not only used for your big 3 powerlift movements(bench, squat, deadlift) but also for your Olympic movements (clean, jerk and snatch) as well as your assistance movements( those aiding in hypertrophy and speed).  Example would be using a football bar with a neutral grip to bench, rather than using a traditional barbell, or a cambered squat bar for back squat rather than a traditional barbell for back squats.

This style of training is great for those looking to take their powerlifting, strongman, oly, and crossfit to a next level.  Especially those who find yourselves easily bored with a static program, conjugate style training calls for a different movement on your max effort lifts each week thus allowing the lifter to turn old weaknesses into new strengths while still focusing on the same major muscle groups.  I will soon be posting some sample weekly templates for the program that I have created and now been following for 7 weeks.  After having not touched a conventional deadlift or squat in 6 weeks I was able to PR on both lifts by between 25-35 lbs. Going from 485-501 on deadlift and from 330-365 on back squat.  Get excited sharks, fins up!!

Back and better than ever!!

Got some big new things coming your way in the future here folks.  Been quite a while and A LOT has happened in the past year, time to get everyone caught up to speed and to give you guys a big taste of what will soon be coming your way!! Get excited and FINS UP!!!!!

Ah- Nold

The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. - Arnold Schwarzenegger

Ancient Wisdom

Kia Kaha-Translation =Forever Strong/Stay Strong

Sometimes it really helps to have a motto to live by or a mantra to repeat when times get stressful.  This is mine, so what is yours?

So tell me...

The Shark is confused....

I would like to know what ya'll would like to see from this Blog, there is a lovely little comment section at the end of each post or on each individual page.  Please give me your feedback folks, this Blog is not just a way for me to blow off my steam, it is to share knowledge and advice for YOU...the people!!  So please give me some feedback, tweet at me, facebook me, email me, or just post it here.  I want to know what YOU want.

And remember folks....fins up...

This is the greatest thing I have ever seen

The Greatest of All Time

Ray Lewis will go down as arguably the greatest Linebacker of all time and one of the greatest defensive players in NFL history.  This is largely do to a lifetime dedication to fitness and scientific nutrition.  Ray has long been known to have one of the most intense and vigorous workout routines in the NFL.  But over time the workouts are not about extreme intensity and heavy weight, they are about working out smart and catering your workouts to your body and your specific needs.  After 17 seasons in the NFL(especially as a linebacker) your body is going to be pretty damn banged up. One of the main reasons that Ray has been able to remain relatively injury free, and come back from his most recent triceps injury, beating the odds is because of his intelligent workouts.  Ray has toned backed the psychotic intensity and focused more on reps and contractions, instead of intense weight. 

Moral of the story, as you age remember your body is not always going to be able to handle what it could in your younger years, you have to evolve to take the best care of your body and it will ultimately last much longer down the home stretch.

Now another thing that I would like to talk about in regards to #52 is mindset.  Not only is Ray a workout fanatic and a natural athlete, but he has perhaps  the best mentality of anyone in any sport.  He knows he is a champion, he knows  he is the greatest, he firmly believes that he is a grown man playing against smaller lesser men.  This is not necessarily cockiness, but it is simply a dominant winners mindset.  This is often times what separates the men from the boys, you can have all of the strength and all of the skill in the world, but if you do not believe that you are the greatest...you never will be.

Fins Up...#52

Best of Luck to you next week Mr. Lewis.