In This Issue
– Robertson Training Systems Updates
– Testimonials
– Training Tip
– Nutrition Tip
– Exclusive Interview: Dave Doan
– Upcoming Interviews
– New Articles and Blog Posts
– Schedule
Robertson Training Systems Updates
Indianapolis Fitness and Sports Training (I-FAST) opening soon!
That’s right – we’re not too far off now!
We plan to open in two phases:
1) A soft-opening where we start getting interested open-gym members in for their assessments, training programs, etc. Open gym hours will be limited for the first 4-6 weeks.
2) A true “grand opening” where we’ll begin the fitness coaching, boot camps, etc.
If you are interested in the open gym membership, please drop us a line at [email protected] and we’ll give you more information. Thanks!
Combat Core is getting a makeover!
A few months ago I featured Jim “Smitty” Smith’s Combat Core manual within this newsletter. While it was a great product, I would have loved to see an accompanying DVD to help people better understand the nuances of performing the exercises.
Well, let’s just say I don’t have to wait any more!
Smitty has gone in and taped 140 exercises that will help you take your core and abdominal training to the next level. I’ve included one of his promotional videos below, and you can find a link to his updated page as well. (Note: You may want to turn your speakers down as there’s some hyper aggressive music included here!)
Testimonials: Inside-Out
Mike and Bill do an outstanding job with this DVD and it is a must for anyone in the fitness, rehab or strength and conditioning industries. They present a great system for dealing with upper extremity issues in an easy to follow program.
If you are looking to keep progressing your education and helping your clients achieve optimal performance, then Inside-Out is for you.
Take Care
Jeff Fellure, MS, CSCS, PES
Performance Enhancement Coach
Plainfield, IN
Training Tip
Hydrate!
With summer time rolling around, we all know that hydration is a critical factor to performance. Here in the Midwest, days of 90 degree temperatures and 90%+ humidity can lead to dehydration in a hurry!
In fact, this pointed was reiterated while reading Leigh’s Peele’s Fat Loss Troubleshoot and Dave Barr’s Anabolic Index, BOTH stated that water intake/proper hydration status were critical for success. So whether your goal is get friggin’ huge, or to lean out into one sexy beast, make sure you’re consuming enough water on a daily basis. A good rule of thumb is to take in 1 ounce of water for every kilo of bodyweight. For the metrically challenged, that’s about .5 ounce per pound.
Nutrition Tip
Steal and Modify
By Mike Roussell
If you are a regular listener to Max-Out Radio then you know I am a big fan of modifying “regular” recipes and making them nutrition powerhouses. Here are a couple questions that I always as myself when remixing a recipe:
1. Is there any unnecessary added sugar? Many recipes are loaded with extra (unnecessary) sugar. If extra sugar is added to the recipe you can either remove the sugar completely, reduce the amount of sugar begin used (by at least ½), or replace the sugar with the sweeteners Splenda or Stevia.
2. Is there enough protein? Recipes for “average people” are notoriously low in protein. Pile on the protein! Don’t feel bad if you are doubling or sometimes tripling the amount of protein called for in a particular recipe. Most of the time I shoot for 30-40 grams of protein per serving.
3. What kind of carbs are being used? Most recipes that you will come across will have a heavy emphasis on starchy carbohydrates. This is not necessarily a bad thing but most people’s physiques and health would benefit from reducing their starch intake and increasing their vegetable intake. Fortunately two of the most common starches used are pasta and rice. Removing and replacing these foods from recipes is easy because you just need to increase the vegetable content of your meal to make up for the lost volume. If you are trying to replace pasta then spaghetti squash is a great replacement option.
4. Where are the fats coming from? Depending where you get your recipe vegetable oil or butter will be two of the most commonly used fats. These fats are fine in moderation but I like to replace them with olive oil. Olive oil adds monounsaturated fats and a great health benefit but it can also add an unwanted taste. If you don’t like the olive oil taste in a particular dish just use light or mild olive oil (instead of extra virgin). These will have no or a greatly reduced olive oil flavor.
Exclusive Interview: Dave Doan
MR: Dave, thanks for taking the time to be here with us today. If you don’t mind, please take a moment and let my readers know a little bit about yourself.
DD: I am 44 years old, married to my wife Darci and have one powerful daughter Devan. Being from Wisconsin I am of course a die hard Packer fan. I am an Electrical Engineer for Bemis Inc where I have spent the last 20 years.
Outside of my full time job, I am a Volunteer Fireman and of course I spend a lot of time lifting weights. I am the current IPF Masters Bench Press record holder, former IPF Open Bench Press Champion and 4 time IPF Masters Bench Press Champion. Having a daughter compete and a wife that loves to watch both of us compete makes powerlifting a family experience. Not many families have had the opportunities that we have had. Powerlifting has taken us all over the World together and given us many mutual friends.
MR: What originally got you into the sport of powerlifting?
DD: I actually got pressured into going to my first Bench Meet by a couple of guys at my gym back in 1989. I had never heard of Powerlifting Meets or Bench Meets. They thought I was pretty good and kept asking me to do one until I finally gave in just to get them off my back. I ended up tying for 1st place and decided to try another meet. My 3rd meet was the ADFPA Bench Nationals where I placed 3rd.
MR: Wow – nothing like a meteoric rise to the top! As a Masters level lifter, what kinds of things have you had to change with regards to your training over the years? Do you have to back-off more?
DD: As I get older, everything hurts longer. The days of benching heavy 3 days a week are long gone. I don’t know as though I have backed off much, but I have learned to train smarter. I have also gotten wiser when it comes to competition. The strongest guy doesn’t always win.
MR: When it comes to bench pressing, everyone wants the next great routine to help them out. What does a typical cycle or routine look like for you?
DD: In regard to the next great routine, everyone has one that works for them. No two people are the same, therefore what works for me may not work for you. I don’t have any secret formula or special work out schemes. My cycles are typically 8-10 weeks long and in general don’t change a lot. I have a base set of movements that I like and I rotate through them. I really don’t have a down time during the year that I stay light, I only go light when my body tells me I have to.
MR: Anyone who’s been at your level for an extended period of time must have some core thoughts or beliefs they adhere to. Could you give us a brief rundown of your training philosophy?
DD: I truly believe that you only get out what you put in. Natural talent will only take you so far and the rest is hard work. I believe in setting goals that are big, but not unattainable. I also believe that no matter how long you do this sport, you can always learn from someone else. I also believe that people will recognize you by your actions not by what you tell them you can do.
MR: Could you tell my readers a little bit about your top 1 or 2 experiences within the sport? This could be friendships made, a specific meet or lift, etc.
DD: Probably my most memorable experience has come with my daughter Devan. Seeing her come back from a serious hip injury that needed to be rebuilt surgically and medaling at the Sub Junior Worlds 18 months later was my most memorable. The drive she had to come back and succeed was unbelievable.
A distant second to that would be coming back after a bicep rupture in November of 2006 and competing in May of 2007 at the IPF Open Bench Worlds and taking Silver.
MR: Speaking of Devan, she’s amazingly strong as well – I guess the apple doesn’t’ fall far from the tree! How has her being in the sport influenced you?
DD: It definitely keeps me motivated. No father ever wants to be beat in the bench by their daughter. When I first came back from my bicep rupture she was out benching me and having a great time letting me know that she would take some weight off the bar for me to lift when she was done. Devan has been a great training partner, she continues to motivate me by her actions. Her will to succeed is contagious.
MR: Dave, thanks for taking the time to be with us here today. How can my readers find out more about you?
DD: I don’t have a website or anything like that, but I am always available via email or phone to give advice or just talk about bench pressing.
Upcoming Interviews
June 16th – Brijesh Patel, strength coach at Holy Cross
June 23rd – Chad Waterbury, author and strength coach (www.chadwaterbury.com)
June 30th – Paul Kelso, author of “Kelso’s Shrug Book”
July 7th – Dan John, author, speaker, Olympic lifter and living strength legend (www.danjohn.org)
If you would like to submit a question for one of our upcoming interviewees:
1) Please send an e-mail to [email protected]
2) In the subject heading, please list the person your question is directed towards (i.e. Mike Boyle)
3) In the body of the text, list one or two questions you’d like to have answered.
We can’t promise that our interviewees can answer all questions, but we’ll do our best to get a nice mix of questions. Thanks for your support!