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The Tight Tan Slacks of Dezso Ban: Advanced P.H.A.

- Bob Gajda
http://ditillo2.blogspot.com/2009/04/advanced-pha-bob-gajda.html January 14, 2011

Bob Gajda

1966 AAU Mr. America

P.H.A. in Weightlifting by Bob Gajda Weightlifters and coaches throughout the world have written to me in the past in regards to my P.H.A. (Peripheral Heart Action) philosophy, but no one thought you could incorporate the its principles toward weightlifting. Let me say that the results have not only been rewarding in every case, but also a completely new psychological change takes place. While I was in East Berlin during the World Championships, I discovered that something was wrong with out own national weightlifters in contrast with the Iron Curtain lifters. I found that our lifters had four decisive physical weaknesses. These were: (1) lack of endurance. (2) lack of flexibility. (3) speed. (4) poor muscular development. I have always told the public that the P.H.A. philosophy of training is the total program for complete physical fitness. By total, I mean strength, endurance, flexibility, muscular development and psychological motivation. This fifth attribute is very important and P.H.A develops it to a point no other previous systems could ever hope to attain. The person who sticks with this advanced P.H.A. program develops that drive and perseverance which makes world champions. When you use this system you keep going where others fail or give up; it gives you the added drive so necessary for that last lift in a meet. THE VALUE OF P.H.A. TRAINING IN WEIGHTLIFTING First, the P.H.A. system of training allows for a greater work load. Second, it gives one a recuperative buffer in case of an injury; due to the implementation of the secondary heart action. Third, it builds stamina because of the continuous circulation of the blood. Fourth, it alleviates boredom by proving itself to be not only good for the sport of weightlifting but also of the secondary goal of total physical fitness. This system incorporates five of the most important types of exercise using weights and then free style. They are: (1) a basic strength exercise. (2) a circulation exercise, the key being the abdominals. (3) motor pathways, that is, working for style with a light weight. (4) flexibility.

SEQUENCE I Front Squat – 10 sets of 3 reps (including warmups) Crunch Situp – 10 x 15-40 Good Morning – 10 x 10 Snatch. motor pathway – 10 x 3. no more than 135 lbs. all from below knees Crunch Situp – 10 x 15-40 Wrist Roller – 10 x 3 Flexibility Exercise – light side lateral raises. SEQUENCE I Back Squat – 10 sets of 5 reps (including warmups) Reverse Curl – 10 x 5 Crunch Situp – 10 x 15-40 Motor Pathways Olympic Press – 10 x 3. It is divided into three parts. 15 reps SEQUENCE III Jerks Off Rack – 10 sets of 3 reps Front Pull With Expander – 10 x 10-15 Frog Kick – same as crunch situp Cleans. That means NO RESTING BETWEEN ROUTINES! For Monday-Wednesdays-Fridays Jog a full mile before attempting workout. no more than 135 lbs. This is my program and the one that Duncan YMCA weightlifters follow. On Saturday you go for a total of the three Olympic lifts. and Tuesday and Thursday are also repeated. Monday.(5) secondary bodybuilding working on the muscle stabilizers. no more than 150 lbs. There are three phases to each workout and you go right from one to the next until you are finished. no more than 145 lbs. timing and flexibility Go through one set of each exercise in a given sequence and then go back and begin at the first . motor pathway – 10 x 3. 15 reps SEQUENCE III Deadlift With Wide Grip – 10 sets of 3 reps Jerk. motor pathway – 10 x 3. On Tuesdays and Fridays: ¼ mile wind sprints before attempting workout. SEQUENCE II Power Clean – 10 sets of 3. One can see from the start that this is a six-day-a-week program and not intended for the person just beginning to train with weights. SEQUENCE II Snatch – 10 sets of 3 reps Crunch Situp – 10 x 15-40 Neck Exercise With Head Strap – 10 x 10 Flexibility Exercise – light lateral flyes on bench. Bench Press – 8 x 8 Flexibility – skip rope for speed. Wednesday and Friday routines are done the same way.

You may substitute exercises in an area that you are poor in. Now go back and do the second set of Back Squats. in Sequence I of the M-W-F program. NOTE – This program has been developed for my own individual weaknesses such as strength in the legs and lack of flexibility. keep the general format of the routine and keep running.set of that sequence again. and so forth. Reverse Curls. follow the same procedure through Sequence II and finally Sequence III. challenge yourself to lift bigger poundages in the strength (first) exercise of each sequence. If you push yourself and persevere. Crunch Situps and Olympic Presses. do one set of Back Squats. then a set of Reverse Curls. As your conditioning improves. For example. After all sets of Sequence I are completed. . Work toward NO RESTS BETWEEN SETS OR SEQUENCES other than the time it takes to make weight changes. in a short time you will notice a very different you. however.