Static Contraction Training Workouts

Static Contraction Training is divided into two workouts that each involve half of the major muscles of the body. Always perform these workouts in the order, A, B, A, B, A, B etc. A training frequency of twice per week (the maximum frequency - for beginners only) would look like this (see Photos & Explanation - Workout A) (see Photos & Explanation - Workout B)

Runners Love Beta Strength Workouts

Most people (perhaps 90 or more) respond very well to Alpha Strength workouts. The Power Factor Training and Static Contraction Training workouts A and B are Alpha workouts. But I have noticed many distance runners do not get results that are as good as others who use Alpha workouts. I've worked with phone consultation client who are runners and cyclists and many martial artists who make better progress by slightly lowering the intensity but substantially increasing the duration of their...

The Genesis of Power Factor Training

Way back in 1992, John Little and I started working out together. As some of you might know, John and I actually knew each other from childhood but we never lived in the same city at the same time. Well, John and his wife moved to Los Angeles at the time my wife and I lived there so we started to workout together at a gym in Woodland Hills. (The gym was close to the offices of Weider, where John worked as a writer for Joe Weider's Flex Magazine.) The thing is, John is a lifetime fitness...

Measuring Intensity The Open Sesame to Consistent Progress

So how do you measure the intensity of high intensity training That's easy. It's already been done by people a lot smarter than I. People like Isaac Newton and James Watt (who coined the term, 'horsepower'). As far as your body is concerned, the intensity of any workout is defined by the amount of weight it has to lift and the amount of time it has to lift it. Lifting 100 pounds in 20 seconds has x amount of intensity. Lifting 100 pounds in only 10 seconds has 2x intensity, since you have to do...

The Discovery Of Partials

So we started working out - in an entirely conventional way - except we measured the intensity of every workout with a Power Factor calculation so that the next workout would always have a bit more intensity after all we were supposed to be getting bigger, stronger muscles from every workout something few other people seemed to realize or to shoot for. And we progressed nicely for a few weeks. Then we hit a plateau. That plateau hung on for quite a while. Then John came up with the idea of...