Muscle Ventures Podcasts

In this podcast (download iPod compatible, 38MB), Dave Liepman gives us an introduction to how he performs in strong man events. This podcast kicks off a short series on the mechanics of performing in strong man competitions. We'll see Dave perform the tire flip and a keg carry in later episodes.

Dave has been performing in strong man competitions since he was 20 and saw an advertisement for one at the gym where he was working out. He then had a layoff of 7 years and decided to compete again when he saw that they had a weight class that fit his size (200 lbs. and under). When I asked him what initially piqued his interest, he mentioned how, growing up on a farm, he had always wanted to perform feats of strength.

For me, the key takeaway from this conversation was the amount of strategizing that goes into the strong man competition. As Dave points out, it's not just brute force. That will only get you so far. To lift really heavy weights, you have to understand your body's leverage points and how to capitalize on them. To get a good sense of how he can best use these leverage points, Dave attempts to train with the competition implements themselves (kegs, tires, etc.)

Additional Links

• This wikipedia article gives a good account of the World's Strongest Man Competitions. Of note, Iceland is the country with the most winners, notable given its small population of under one-half million.

In this podcast (Quicktime ipod compatible, 35MB; Google streaming flash video), I work through a 1200 rep uppper body endurance (mitochondrial) training session.  Nancy and I (Bud) originally put together this series in the Fall to coincide with her diet phase for a competition she had planned for this month.  When she decided not to compete last January, we decided to complete the series anyhow.

As explained in Serious Strength Training, the mitochondria provide one of the muscle's energy systems.  They are the only place in the muscle where you can convert carbohydrate, fat, and oxygen into energy.  The more you increase the mitochondria in your muscle, the higher your workout capacity.  You tap the mitochondrial energy system when you go into high repetition endurance workouts, and we'll talk more about the exact mechanism in the next episode in this series. 

It's really quite an adaptation to go through.  Nancy and I started at 30 repetitions per exercise without combining any of the exercises into supersets.  Now, we are doing 50 reps per exercise and supersetting at least 4 exercises in a row before taking a minute's rest.

As I explain in the podcast, this particular mitochondrial workout is focused on the upper body with the exercises grouped into sets of four:

• First set of exercises (60 seconds rest at end of 4 exercises)
  • Hammerstrength decline chest press:  132 lbs. for 50 reps (I typically have to drop substantially as this goes on).
  • Hammerstrength hack squat calf raises: 180 lbs. for 50 reps (I drop a lot less on this one).
  • Dumbbell shrugs: 45 lbs. for 50 reps.
  • Inclined laterals: 12.5 lbs. for 50 reps.
• Second set of exercises (60 seconds rest at end of 4 exercises)
  • Hammerstrength seated calf raise: 130 lbs. for 50 reps.
  • Life Fitness preacher curl: 50 lbs. for 50 reps.
  • Life Fitness pec flyes: 70 lbs. for 50 reps.
  • Life Fitness military press: 40 lbs. for 50 reps (I typically have to substantially drop).

As you can see at the end of the workout, I'm pretty wiped out.  As I mentioned to Nancy when doing this kind of workout a year ago, it's like cardio with teeth.

Additional Links

• This article presents a good summary of exercise strategies for increasing your mitochondrial density and therefore workout capacity.
  

Bud and Bill Mayer, president of the Michigan Mountain Biking Association, continue their conversation from Bill's last podcast by talking about 24 hour bike races (Quicktime ipod compatible, 81MB;  Google streaming flash video).  In a 24 hour race, Bill is actually on the bike for 23 of the hours!  Bud observes that from where he sits, there is not much difference between 23 and 24, and Bill admits that no matter how you slice it, the races are quite intense!!

Bill then mentions that his lower back must be strong for these races because it helps with power generation on the bike.   Bill races two kinds of bikes — those with gears (more than one speed) and also single speed bikes.  He says that the single speed bikes test his low back and glute strength power.  Bill's winter weight lifting program has helped.  He has a meter on his bike that gauges power output and he has seen a definite improvement.

Bud and Bill next talk about Bill's diet.  As it turns out Bill watches his diet quite closely.  He had his basal metabolic rate measured by a device called the BodyGem and he uses an internet program to track what he eats. He says the tracking program has made him more aware of the quaility of food that he consumes and also more accountable for the choices he makes.  Bill says that although tracking was tedious at first he now feels that it is easy and has become accustomed to it.  Bill also mentions that tracking what he eats has allowed him to become aware of portion sizes that are appropriate for him.  If he eats more than a certain portion he finds that he is lethargic and uncomfortable.  Likewise, if he keeps his portion sizes in check he feels good and his energy level is high.

Bill and Bud finish the conversation on how diet affects performance especially as you get older.  Both agree that if the quality of diet is strong it can help performance.  Bill gives the example of the difference in age groups in cycling.  He says that the 20-30 year olds are not as fast as the 30-40 year olds.  He also says that the 40-50 year olds are the most competitive group.  He believes this is due to experience and knowledge gained within the sport and also with diet and nutrition.

Additional Links

• What is the BodyGem?
• What is Basal Metabolic Rate (BMR)?
• The Harris-Benedict equation is one way to calculate BMR.  Find out more information on BMR and how to use the equation to calculate your BMR.
  
• Fitday is one online tool for monitoring calorie intake and expenditure.
• Bud has a post about the relationship between power, mass, and gender.