Testosterone Nation - Outlaw Strength and Conditioning

Seite 1Testosterone Nation - Outlaw Strength and Conditioning

25.01.2007 23:39:12file://localhost/E:/Dateien/Eigene%20Dateien/Training/Testosterone%20Nation%20-%20Ou...

Bild

SEARCH

MOST DISCUSSED TOPICS

AUTHOR'S LOCKER ROOM

Building a Better Body

The Over 35 Lifter

Beginners

Physique and Performance Photos

Supplements and Nutrition

Strength Sports

Get a Life (Off Topic)

Sex and the Male Animal

T-Vixen Sorority

T-Nation War Room

Politics and World Issues

Steroids

T-Nation Tech Support

Bild

Bild

Bild

Random Acts

Shugart's Hammer

Bild

Bild

Charles Staley

HOME LOG IN CUSTOMIZE SEARCH ARCHIVES STORE CART

Outlaw Strength and Conditioning

Author RatingOptions

ChadWaterbury02/21/0301:00 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

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



Enjoy when you can,

and endure when you

must. -- Johann

Wolfgang von Goethe

Click here to Activate.

methods, but most of you just want to know what

works.

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.

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



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 ass-

stomping 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.



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.



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.)



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.



Glute-ham Raise

I prefer these to be performed without the dedicated

machine. Instead, have a partner hold the ankles or



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.



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



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!



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.



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.



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.



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



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.



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



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



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.



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



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


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



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



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



Rest: 60 seconds


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



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


Load: 30RM

Sets: 2

Reps: 25

Tempo: 201

Rest: 60 seconds

Bent Over Barbell Rows (supinated, shoulder-

width grip)

Load: 5RM

Sets: 5

Reps: 4

Tempo: 201

Rest: 60 seconds

Barbell Front Squat

Load: 5RM

Sets: 5



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


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



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



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



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

Billberg02/15/0502:00 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.

Billberg02/15/0503:23 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!

Salv02/16/0509:50 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

ChadWaterbury02/17/0512:38 AMArizona, 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.

AceQHounddog02/21/0505:46 AM

CW, do you prescribe warmups before each

movement in this program? or me, the bechpress is



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?

Equus12302/21/0501:51 PMNew 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.

ChadWaterbury02/21/0508:41 PMArizona, 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.



Salv04/19/0503:19 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?


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.

doctasarge05/10/0501:29 AM

Does this program go against CTs belief that weight

training while dieting should be done to preserve

muscle rather than lose fat?


doctasarge wrote:

Does this program go against CTs belief that weight

training while dieting should be done to preserve

muscle rather than lose fat?



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.

doctasarge05/10/0509:24 PM

What program would you prescribe for cutting under

hypocaloric diet and lower carb? Thanks for your

response.


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.

Salv05/13/0508:28 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.

gracie3106/01/0504:01 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?

cccp2107/25/0512:27 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



papi9308/11/0605:17 PMWisconsin,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.

Administrators Online: Mod Phoenix

T-Nation Acceptable Use Policy | Technical Support

HOME LOG IN CUSTOMIZE SEARCH ARCHIVES STORE CART

Testosterone Nation - Outlaw Strength and Conditioning

Documents

Transcript of Testosterone Nation - Outlaw Strength and Conditioning