Testosterone Nation - Outlaw Strength and Conditioning

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Chad Waterbury 02/21/03 01:00 AM

Outlaw Strength and Conditioning by Chad Waterbury

My Heroes Have Always Been Cowboys There was an influential movement in the 1970's that totally changed the face of music. This movement was led by my heroes: Waylon Jennings, Willie Nelson, Billy Joe Shaver, and a bunch of other crazy, rule-breaking nonconformists. They looked tradition right in the eyes and proclaimed a better way. Because of this, they were laughed at, spit on and labeled "outlaws." But in the end, their rough, raw, and honest approach changed the future of music. These outlaws faced opposition head-on and forged a new path to success. Anyone who's followed my writings is probably well aware that I break many of the so-called "rules" of strength and conditioning. Why would I do such a thing? Because more often than not, I've found a better way. This industry, like any other, needs an outlaw or two if we're ever going to compete with the Eastern Bloc countries who've taken oven the training world. Sitting on our hands and reading Muscle & Fiction isn't going to help us reach our full potential. I've learned a hell of a lot since my first Testosterone article was published. Basically, I realized the majority of readers want a program that's completely

Charles Staley

laid out for them. Initially, I wrote my articles purely from an informational standpoint (i.e. I give you the information and you incorporate it into your program). Well, I've decided I wanted to change that due to many requests for the alternative. I know some of you want to know the science behind my

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methods, but most of you just want to know what works. Enjoy when you can, and endure when you must. -- Johann Wolfgang von Goethe Running my business and being in graduate school has forced me to burn the candle at both ends. Such a situation has made me very short on time, therefore, my articles tend to get straight to the details while leaving most of the "science talk" out. In graduate school at the University of Arizona, I have to reference damn near every word I say (hell, if you want to take a leak in graduate school you have to provide the prof with a couple of studies proving the physiological need to do so!). In other words, I get a little tired of referencing every statement I make.
Click here to Activate .

There's also another reason why you won't see seventy-five references at the end of my articles. If I could reference every statement I make, then I'm really not saying anything new, am I? If you want to be a pioneer, you must walk the paths that others haven't yet traversed. It's the outlaw way.

Enter the Outlaw System Most of my programs from this point forward will fall under the umbrella heading of "OSC" or Outlaw Strength and Conditioning. This first OSC program is aimed at dramatically improving your General Physical Preparedness (GPP). Who should use this program? Anyone who feels his total body conditioning level is low. This program greatly improves strength, power, and cardiovascular conditioning. Note: Although many will experience fat loss on this program, trainees should not be on a super-low calorie diet if they plan to do this workout. It's very demanding and high volume. Therefore, it's a great hypertrophy program that will simultaneously skyrocket total-body conditioning levels.

Outlaw Progression This seven week program uses a fairly unique form of progression: I want you to double the sets every workout. Okay, okay, just kidding! Seriously, what I want you to do is decrease every rest period by five seconds with each subsequent week. You'll start out on week one with 60-second rest periods. On week two, use 55-second rest periods and on week three, use 50 second rest periods, etc. At the end of the seventh week you'll be executing

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the same routine with half the rest periods! Now that's what I call Outlaw GPP! The fact that the rest periods are constantly being decreased forces you to perform the same workload in less time. Therefore, by the seventh week the work-to-rest ratio has dramatically shifted in favor of work and little rest! In short, you'll become an assstomping machine in the gym and on the playing field!

Exercise Descriptions There are several exercises in this program you may not be familiar with. I'll provide a description of the more esoteric movements below, then we'll get to the actual program.

Alternating Shoulder Press Assume the position of a squat with the bar resting on the upper back/traps, hands shoulder width apart. Press the load straight up overhead, then lower it to the front so it's resting on your upper chest. Next, press the bar straight up overhead again and lower down to the starting position on the back. This constitutes one repetition.

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Decline Dumbbell Pullover Lie down on a 45-degree decline bench. Start with the dumbbells held over the torso with the arms straight and locked. While keeping the arms straight, lower the dumbbells behind the head as far as the shoulder joint allows. Keep the hands shoulder width apart throughout.

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Donkey Calf Raise Be sure to use a step or a box for this exercise to induce the calf stretch. Use a dip belt loaded with plates to increase the resistance of the exercise if no machine or partner is available. I prefer the belt over a partner, unless said partner looks like Jennifer Garner.

Dumbbell Dorsiflexion This one is performed on a bench with the lower legs off the edge. The legs are straight and the quads are contracted to hold the position. The calf region is "free" in the air. Place a dumbbell between your arches. Keep it between the feet while performing the dorsiflexion movement (flexing the toes towards your body) using just your anterior calf muscles. Don't let the quads assist you by turning it into a sissy-boy leg extension. (This is performed exactly the same as with the DARD device, if you're familiar with it.)

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Dumbbell Squat Thrust (Modified "Burpee") Begin in the standing position with dumbbells against the front of the thighs. Squat down on your haunches and place the dumbbells on the ground in front of your toes. Pop the legs back into a position that looks like a push-up with the hands on dumbbells, then jump the legs back up to the previous position. Finally, stand up with the dumbbells and vomit on the last rep.

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Glute-ham Raise I prefer these to be performed without the dedicated machine. Instead, have a partner hold the ankles or

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hook the heels underneath something solid so the toes are four to six inches off the ground. Contract the hamstrings and lower yourself slowly to the ground. You'll probably end up collapsing and catching yourself on your hands. Using your hand, push yourself back up explosively until your hamstrings can "take over" and lift you the rest of the way up. Wipe the tears from your eyes and repeat.

Hanging Pike Assume a position similar to a pronated grip pull-up with the hands shoulder width apart. Perform a straight leg raise and continue up until the shins touch the bar between your hands. Lower and repeat with appropriate groaning and cries of pain.

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Inch Worm Assume a position where your feet are on the floor (shoulder width) and your hands are flat on the ground in front of you (also shoulder width). At the

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starting position your butt should be high in the air; imagine you're making an inverted "V" with your body. Walk your hands out as far as possible, then walk your hands back to the starting position. Preferably, at the end (extended) position, your abs should be two to three inches off the ground and you'll look like a flying superman.

One-Legged Dumbbell Deadlift While standing on one foot and with dumbbells held at the sides, flex the trunk forward until the dumbbells touch the floor. The back should slightly round on this exercise and the knee of the working leg should be slightly flexed in the bottom position (dumbbells on the floor). The back should round slightly to work the spinal erectors dynamically as opposed to statically in virtually every other back exercise. No, it isn't harmful!

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Overhead Figure 8 Hold two dumbbells overhead with the elbows locked and walk in a figure eight pattern. The length of the pattern should be approximately four meters each way (about 13 feet). The elbows stay locked and the arms remain overhead throughout (keep the palms facing forward). The figure eight pattern increases the instability of this exercise. Just holding two dumbbells up overhead isn't very challenging, but if you walk in this pattern, all of the rotator cuff muscles have to fire to stabilize the load. Therefore, it becomes a rotator cuff exercise that challenges the muscles in more than one plane.

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Seated Dumbbell External Rotation Assume a position on the edge of a bench with the torso flexed forward so it makes a 60-degree angle with the ground. Hold two dumbbells at the sides with the palms pronated (palms face behind you). Initiate this movement by simultaneously upright rowing, then externally rotating the dumbbells until they end up at a level of the top of the head (the elbows should be making a 90 degree angle at this point). At the same time this is happening, the trunk should be extending back to 90 degrees (perpendicular to the ground). To return to the starting position, internally rotate and drop the arms back to the sides while flexing the trunk forward to 60 degrees.

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Side Deadlift Squat down next to a barbell at your side and grab it in the center. Stand up while holding onto the barbell and maintaining a trunk position that doesn't tilt towards the side of the load. The trunk shouldn't bend to the side, instead, the obliques and quadratus lomborum muscles should fire to stabilize the torso. After the required reps and with no rest, switch to the other side.

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Split Squat Split squats look sort of like a stationary lunge with the back foot up on a bench, which will stretch the hip flexors of the non-working leg. Keep your torso as perpendicular to the floor as possible throughout the movement. You may use a barbell or dumbbells.

Step-ups

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Perform the step-ups while holding dumbbells at your sides. Use a box or bench height that places your knee joint at about a 75-degree angle in the starting position. Do all the reps on one leg before switching to the other. No rest between legs; start with the weakest leg first.

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Waterbury Crucifix Hold two dumbbells in the crucifix position. Perform the exercise by flexing the trunk forward until it's parallel to the ground, then extend back to the

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starting position (this constitutes one repetition). The arms should stay in the same static position (relative to the shoulder) throughout. It looks just like a good morning with the hands straight out to the sides. There'll be a slight bend in the knee at the bottom position. This exercise is excellent for medial/posterior deltoid strength. In the upright position, the emphasis is on the medial delts; in the flexed forward position, the emphasis is on the rear delts.

Waterbury Walk This exercise is formerly known as the "deadlift walk." Why the name change? Am I just some egotistical redneck? Hmm, good point, but no. Since I invented this exercise, I thought I'd attach my name to it before someone on the "other side" decides to rip me off. To perform the Waterbury walk, go to the power rack in your gym and kick out the Body-for-Lifer who, for some unknown reason, is in there doing kickbacks. Next, move the hooks (barbell supports) to the front of the power rack (the outside) and set them at a

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level just below your knees. You may also be able to use the safety supports depending on the type of equipment you have. Load a bar with approximately 65% of your raw deadlift 1RM. ("Raw" means using no belts, suits, straps, or wraps.) Place the bar on the floor directly in front of the power rack about two full steps away from the hooks. Assume a shoulder-width stance with your grip outside of your legs. Use a symmetrical pronated grip (palms facing you), not the mixed powerlifter's grip. Deadlift the weight up and once you reach lockout, take two steps forward, reset your stance, and lower the bar onto the hooks. As soon as you release muscular tension, re-lift the load, take two steps backward, stop, reset your stance, and lower to the ground. That's the first rep. Without resting, repeat for the prescribed number of reps. If you don't have access to a power rack you can set the bar on a bench.

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Zercher Squat Place a barbell in the crook of your arms with the fingers clasped. Lower yourself until the elbows touch the top of the thighs. Initiate the movement by pushing the hips back and then descend. Use a stance with the feet shoulder width apart.

The Outlaw Program

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Here's what the first seven days of the program will look like. Remember, you'll drop five seconds off the rest period each week of the seven week program. Note that some of the movements require you to perform 25 reps with a 30-rep max load (or similar). Every rest period is incomplete (i.e. full recovery can't take place) in this phase, therefore a 30 RM must be used to get two 25-rep sets with 60 seconds rest. It's necessary that you start at the prescribed loads in order to end up with 30-second rest periods on week seven. Most exercises, however, involve performing five sets of four reps. DAY 1 Jump Rope Sets: 2 Duration: 90 seconds Rest: 60 seconds (on week one)

Inch Worm Load: Bodyweight Sets: 2 Reps: 10 Rest: 60 seconds

Dumbbell Dorsiflexion Load: 30 RM. (In other words, choose a load that you could perform for 30 repetitions — no more, no less. However, you'll perform only 25 reps with the 30 rep max.) Sets: 2 Reps: 25 Tempo: 201* Rest: 60 seconds *Check the FAQ if you still don't know what those numbers mean.

Standing Calf Raise Load: 30 RM

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Sets: 2 Reps: 25 Tempo: 211 Rest: 60 seconds Notes: These can be done on a machine or while holding a dumbbell in front of the body. The toes must be elevated to activate the full stretch at the bottom of the movement, therefore use a step or a box. I don't like using a barbell and standing on the floor because it doesn't involve a full calf stretch.

Split Squat Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds Notes: No rest between legs, start with your weakest leg first.

Chin-Ups Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds Notes: Palms supinated, shoulder width grip

Zercher Squats Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Decline Dumbbell Pullovers

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Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Waterbury Walks Load: 20RM Sets: 2 Reps: 15 Rest: 60 seconds

DAY 2 Dumbbell Squat Thrusts Load: 20RM (Pick two dumbbells that equal approximately 25% of your barbell deadlift 1RM. So if your max deadlift is 400 pounds, use two 50 pound dumbbells.) Sets: 2 Reps: 15 Rest: 60 seconds

Dips or Decline Dumbbell Bench Presses (palms facing each other) Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

One-Legged Dumbbell Deadlift Load: 5RM Sets: 5 Reps: 4 Tempo: 201

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Rest: 60 seconds Notes: No rest between legs, start with your weakest leg first.

Dumbbell Bench Press Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Glute Ham Raise Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Side Deadlift Load: 20RM Sets: 2 Reps: 15 Tempo: 201 Rest: 60 seconds

DAY 3 Fifteen minutes of high-intensity aerobics consisting of whatever you fancy (I prefer to herd cattle, but you might not have that luxury). Just choose an aerobic exercise that requires your max heart rate to be at approximately 75 to 80%. Exercises like jumping rope and running are good examples.

DAY 4 Jump Rope Sets: 2

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Duration: 90 seconds Rest: 60 seconds

Inch Worm Load: bodyweight Sets: 2 Reps: 10 Rest: 60 seconds

Donkey Calf Raise Load: 30RM Sets: 2 Reps: 25 Tempo: 211 Rest: 60 seconds

Dumbbell Dorsiflexion Load: 30RM Sets: 2 Reps: 25 Tempo: 201 Rest: 60 seconds

Bent Over Barbell Rows (supinated, shoulderwidth grip) Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Barbell Front Squat Load: 5RM Sets: 5

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Reps: 4 Tempo: 201 Rest: 60 seconds

Incline Dumbbell Press Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Step-Ups Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds Notes: No rest between legs, start with your weakest leg first.

Alternating Shoulder Press Load: 20RM Sets: 2 Reps: 15 Tempo: 201 Rest: 60 seconds

DAY 5 Dumbbell Squat Thrust Load: 20RM Sets: 2 Reps: 15 Rest: 60 seconds

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Skull Crushers (Triceps Extensions) Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Seated Dumbbell External Rotations Load: 5RM Sets: 5 Reps: 4 Rest: 60 seconds

Standing Partial Military Press Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds Notes: Only lower the barbell to the top of your head.

Barbell Good Morning Load: 5RM Sets: 5 Reps: 4 Tempo: 201 Rest: 60 seconds

Hanging Pike Load: 5RM Sets: 5 Reps: 4

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Tempo: 201 Rest: 60 seconds

Waterbury Crucifix Load: Use a load that equals your dumbbell side raise 15 RM Sets: 2 Reps: 10 Tempo: 201 Rest: 60 seconds

Overhead Figure 8's Load: Use a load that equals your standing dumbbell military press 10 RM Sets: 2 Reps: 4 complete Figure 8's Rest: 60 seconds

DAY 6 & 7 Fifteen to twenty minutes of high intensity aerobic work.

Conclusion At Waylon Jennings' first New York City gig, he walked out on stage and told the crowd he was going to play them some country music and he hoped they'd like it. But if they didn't like it, he said, they'd better keep their mouths shut because he'd kick all of their asses. I won't be quite as harsh on my naysayers. Just give this "outlaw" program a try and see for yourself.

Note: Join Chad Waterbury is at the T-mag forum for an interactive question and answer session! Coach Waterbury will be fielding your questions for one week (2.21.03 to 2.28.03) in the new T-mag Guest Forum.

About the Author Chad Waterbury is a strength and conditioning coach with Bachelor of Science degrees in Human Biology

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and Physical Science. Currently, he's studying Graduate work in Physiology at the University of Arizona. He operates his company, Chad Waterbury Strength & Conditioning, in Tucson, AZ, where his clientele consists of members of military special forces units, athletes, professionals and non-athletes seeking exceptional physical performance and development. You can contact him through his website, chadwaterbury.com.

© 1998 — 2003 Testosterone, LLC. All Rights Reserved. Discuss this article | Text Version
Billberg 02/15/05 02:00 AM

I am almost 100% sure that I am going to use this as my next cycle starting in the beggining of April and was curious if anyone completed this program and what their results were. Any feedback will be greatly appreciated.

Billberg 02/15/05 03:23 AM

Well, plans changed and I am going to start this phase on monday so I will have to keep you posted. The end of the seventh week will be the end of my first 90 day cycle in serious lifting, eating, and pretty much living a whole new life. I will Post before and after pictures, stats and all that good stuff. See you in 7 weeks!

Salv 02/16/05 09:50 PM

CW, would you change anything about OSC since it was written in 2003? Will there be any OSC part 2 articles or similar coming out? Looking forward to becoming an "Ass-stomping machine." Salv

Chad Waterbury 02/17/05 12:38 AM Arizona, USA

Salv wrote: CW, would you change anything about OSC since it was written in 2003? Will there be any OSC part 2 articles or similar coming out? Looking forward to becoming an "Ass-stomping machine." Salv

Nope, no changes. But, lift fast and avoid failure.

AceQHoundd og 02/21/05 05:46 AM

CW, do you prescribe warmups before each movement in this program? or me, the bechpress is

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California, USA

diificult to warm up on and it seems it would take a long time to warm up every lift. What would you describe as a perfect warmup for OSC?

Equus123 02/21/05 01:51 PM New Jersey, USA

Hey CW. Thanks so much for this great workout! This is the beginning of my 3rd week now. I love it!!! In reference the the warmup/cooldowns... I had prior endurance to starting this program, so as a warmup, I either get on the tredmill for 10 [2' walk/8' run @ 5.5] or on the days that start with the squat thrusts, I drop it down to 2' walk/5' run. The cooldowns I do the same every day: 1' walk/10" run @ 5.5-5.7. I find that ending my workout with a lift makes me feel heavy. I don't really like that, so the run at the end loosens everything up and I feel much lighter on my feet. Just a personal thing.

Chad Waterbury 02/21/05 08:41 PM Arizona, USA

AceQHounddog wrote: CW, do you prescribe warmups before each movement in this program? or me, the bechpress is diificult to warm up on and it seems it would take a long time to warm up every lift. What would you describe as a perfect warmup for OSC? No warm-up needed since the GPP training at the beginning of the workout effectively gets the blood flowing. But, it won't hurt to perform 2-3 sets of 3-4 reps before exercises that you have trouble warming up to.

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Salv 04/19/05 03:19 AM

CW! Have just finished week 7 of OSC, and I have to say that this was the most bad-ass workout program I've done. It's hard to believe that my workout partner and I have gone up in weight on exercises like Waterbury walks with concomitant decreases in rest intervals from 60s to 30s!!! Also, the fat loss effect of this program is underrated. It took me out of a fat loss plateau, allowing significant increases in vascularity. And weighted squat thrusts are a guaranteed way to win the respect of the people working out around you. I do have to say that I would not have been able to complete this program without a workout partner to keep me accountable to pushing that 60-55-. . .35,30 second envelope. Any chances on getting an OSC part II?

Chad Waterbury 04/19/05 03:58 AM Arizona, USA

Salv wrote: CW! Have just finished week 7 of OSC, and I have to say that this was the most bad-ass workout program I've done. It's hard to believe that my workout partner and I have gone up in weight on exercises like Waterbury walks with concomitant decreases in rest intervals from 60s to 30s!!! Also, the fat loss effect of this program is underrated. It took me out of a fat loss plateau, allowing significant increases in vascularity. And weighted squat thrusts are a guaranteed way to win the respect of the people working out around you. I do have to say that I would not have been able to complete this program without a workout partner to keep me accountable to pushing that 60-55-. . .35,30 second envelope. Any chances on getting an OSC part II? Hey man, that's great to hear! Excellent job. No plans for OSCII, at this point.

doctasarge 05/10/05 01:29 AM

Does this program go against CTs belief that weight training while dieting should be done to preserve muscle rather than lose fat?

Chad Waterbury 05/10/05 01:37 AM Arizona, USA

doctasarge wrote: Does this program go against CTs belief that weight training while dieting should be done to preserve muscle rather than lose fat?

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This program does preserve muscle, but it is not a fat-loss program. But, for those who can withstand the demand, it can help burn off those extra few pounds. In addition, trainees reap a huge cardiovascular advantage. Bottom line: this is a conditioning program (hence the title) that can also help trainees reach a caloric deficit.

doctasarge 05/10/05 09:24 PM

What program would you prescribe for cutting under hypocaloric diet and lower carb? Thanks for your response.

Chad Waterbury 05/11/05 03:20 AM Arizona, USA

doctasarge wrote: What program would you prescribe for cutting under hypocaloric diet and lower carb? Thanks for your response. Next Big 3 or Triple Total Training.

Salv 05/13/05 08:28 PM

CW, Just to let you know what an athlete is capable of after 8 traditional weeks of OSC verbatim, this is the hybrid program we (Billberg and I) are doing: 6AMs on M,W,F,Sat = AM portion of CT's Eastern European BB. 4PMs on M,W,F,Sat = OSC as written. 3PMs on T,R = 400 meter sprints in accordance with CT's Running Man parameters (this week was 400m x 6). Yes, twice a week, not once =) We just got done with the first week (cept for Saturday), and although this would normally be too rigorous, we are not fatigued to the point where we cannot complete our workouts half-assed.

gracie31 06/01/05 04:01 PM

I'm going to start this workout tomorrow. Can you explain wheather these supersets like the ABBH or do you preform the complete exerices then move to the next?

cccp21 07/25/05 12:27 AM

Reminds me somewhat of the old "Soviet" gpp. In addition some rolls and flips and basketball might not hurt.Maybe some "hi" bar exercices. Brandon Green

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Testosterone Nation - Outlaw Strength and Conditioning

Seite 33

papi93 08/11/06 05:17 PM Wisconsin, USA

Dumbbell Squat Thrusts caught my eye the first time that I read this article (I've read it twice). I had been doing Coach John Davies Burpees as part of my general physical preparedness training. I thought that they were a test of mental toughness. This one beats that. This exercise could be a good addition to road work program that can be performed by mixed martial artists or boxers.

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