analysis-female body breakthrough

8/16/2019 Analysis-Female Body Breakthrough

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Review: Cosgrove, R., 2009, The Female Body Breakthrough

1

Cosgrove, R., 2009, The Female Body Breakthrougth

Copyright held by Rachel Cosgrove

Rodale Inc. copyright over the photos (illustrations)

Cross referenced with Ian King’s published works.

Notes:

• If viewing this document electronically, you will note:

‐ Yellow highlight used to identify the words copied verbatim by the ‘author’ in

the extracts from Ian King’s works.

‐ Green highlight used to identify text in Ian King’s works that have been

paraphrased by the ‘author’

‐ Light blue highlight used to identify concepts (in some cases uniquely developed

by Ian King) used and published under copyright by Ian King that have been

drawn upon in the absence of acknowledgement or permission.

• If viewing this document hard copy you will note:

‐

Bolded text used to identify the words copied verbatim by the ‘author’ in the

extracts from Ian King’s works.

‐ Underlined text used identify the text in Ian King’s works that have been

paraphrased by the ‘author’

‐ Italic text used to identify copying of an Ian King original concept, as published

previously by Ian King under copyright

• The page numbers for Ian King’s writings as provided in this review refer to the page

number in the original publishing. In later editions the page numbers could vary.

• The page numbers for Charlie’s ‘writings’ may also vary – if there are various

versions. The page numbers below refer to the 2009 paper back version.


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2

KSI MAR 2000 SEMINAR ‐ FREE

‐‐‐‐‐Original Message‐‐‐‐‐From: [email protected] [mailto:[email protected]]

Sent: Tuesday,

14

March

2000

3:30

AM

To: [email protected]

Subject: Rachel

Ian, My wife rachel ( who is also in the industry) would

very much like to attend teh seminar. It is her birthday

on the Sunday and I was wondering if it would be possible for you to allow her to attend for free. We'd

really appreciate it. Let me know if thats possible. Look

forward

to

meeting

you

in

a

couple

of

weeks

!!

‐‐Alwyn

KSI Oct 2000 SEMINAR ‐ FREE

In a message dated 11/17/00 1:30:50 PM Pacific Standard

Time, [email protected] writes:

[And in return for your generosity…we will use your

material without permission forever or until someone pulls us up – whichever happens first…]


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4

p. 28 Female Body Breakthrough © Rachel Cosgrove 2009

…a term coined by Charles Poliquin…

p. 122

…which I first leaned about from strength coach Mike Boyle….

They do know how to give credit. Just becomes a matter of whether is serves them to do

so….


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5


illustration at the bottom of the page

[This is another use of Ian King’s 3 and 4 week progressions as published in 1999 and 2002

– see below.]


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6

Progressive Loading Model – Example

Week

No

King, 1999, Get

Buffed; and Get

Buffed! II, 2002

Cosgrove, A.,

2005, Program

Design Bible

Cosgrove, A., &

Cosgrove, R.,

2009, Program

Design Bible

Cosgrove, R.,

2009, Female

Body

Breakthrough

1 1999

∙ Sub‐maximal

load

∙ Definitely no

missed reps

∙ Focus on and

exaggerate

technique

∙ Get technique

feedback if

available

2002

∙ Focus on

technique

∙ Easy loading

∙ No high level

fatigue

∙ No failure

* … new exercises

in this phase, so

our goal Is to

focus on correct

technique and

develop good

form

* Sub‐maximal

loads. …

Definitely no

missed reps.

* A reduced

number of sets.

* … new exercises

in this phase, so

our goal Is to

focus on correct

technique and

develop good

form

* Sub‐maximal

loads. …

Definitely no

missed reps.

* A reduced

number of sets..

p. 71

* 1‐2 sets only

* lighter weights,

learn new

exercises


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7

…/cont


Week

No

King, 1999, Get

Buffed; and Get

Buffed! II, 2002

Cosgrove, A.,

2005, Program

Design Bible

Cosgrove, A., &

Cosgrove, R.,

2009, Program

Design Bible

Cosgrove, R.,

2009, Female

Body

Breakthrough

2 1999

∙ Work to prior

maximum levels

as estimated at

the

commencement

of the cycle

∙ Use a spotter

where necessary

but preferably no

missed reps

∙ Maintain

technique from

previous week

2002

∙ Maintain

technical focus

∙ Medium loading

∙ No failure

* Work to

previous maximal

* Increase the

number

of

sets

to

the prescribed

number

* Maintain

technique

* No missed reps

should occur

* Work to

previous maximal

* Increase the

number

of

sets

to

the prescribed

number

* Maintain

technique

* No missed reps

should occur

p. 71

* Bump up your

weights


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8

…/cont


Week

No

King, 1999, Get

Buffed; and Get

Buffed! II, 2002

Cosgrove, A., 2005,

Program Design

Bible

Cosgrove, A., &

Cosgrove, R., 2009,

Program Design

Bible

Cosgrove, R., 2009,

Female Body

Breakthrough

3 1999

∙ Work to supra‐

maximal levels

∙ The start‐cycle

maximum may

now

be

higher,

in

which case you

are really only

working to your

new maximum

levels

∙ Some missed

reps may occur

(but don‘t aim for

them),

or

you

may use overload

methods ‐so use

spotters

∙ Minimize

technique

breakdown

2002

∙ Maintain

technique as load

rises

∙ Higher level of

fatigue

∙ No failure

* Now we start to

push it – looking

to set new

personal best in

the lift (based on

last week’s

performances)

* Full volume

* Minimize

technical

breakdown.

Although we are

attempting what

is essentially at

this point supra‐

maximal work, we

do not want to

attempt a rep

that the client is

not sure that they

will be able to

complete.

* Now we start to

push it – looking

to set new

personal best in

the lift (based on

last week’s

performances)

* Full volume

* Minimize

technical

breakdown.

Although we are

attempting what

is essentially at

this point supra‐

maximal work, we

do not want to

attempt a rep

that the client is

not sure that they

will be able to

complete.

p. 71

* Increase your

loads

* Boost your

intensity

* Challenge

yourself

* Bump up the

weight again….


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9

…/cont


Week

No

King, 1999, Get

Buffed; and Get

Buffed! II, 2002

Cosgrove, A., 2005,

Program Design

Bible

Cosgrove, A., &

Cosgrove, R., 2009,

Program Design

Bible

Cosgrove, R., 2009,

Female Body

Breakthrough

4 1999 (wk 3

guides)

∙ Work to supra‐

maximal levels

∙ The start‐cycle

maximum may

now be higher, in

which case you

are really only

working to your

new maximum

levels

∙ Some missed

reps may occur

(but don‘t aim for

them),

or

you

may use overload

methods ‐so use

spotters

∙ Minimize

technique

breakdown

2002

∙ Focus on loading

with minimal

diminishment of

technique

∙ Highest level of

fatigue short of

failing

∙ Don’t aim to fail

but may occur

* Working from

previous personal

bests – leave

nothing in the

tank this week

*

Full

volume,

plus advanced

overload

techniques if

necessary, (drop

sets, forces reps

etc)

* Again, minimize

technical

breakdown,

however, missed

reps may occur at

this stage.

However they

should only ever

occur at this

state, and going

to failure as a

goal is not

recommended

* Working from

previous personal

bests – leave

nothing in the

tank this week

*

Full

volume,

plus advanced

overload

techniques if

necessary, (drop

sets, forces reps

etc)

* Again, minimize

technical

breakdown,

however, missed

reps may occur at

this stage.

However they

should only ever

occur at this

state, and going

to failure as a

goal is not

recommended

p. 71

* Time to get

everything out of

the workout! All

out effort!

* Going for

maximum

demand on your

body to get it to

change.

* Use weights

that you may not

get

every

rep

on

every exercise

(keeping your

form of course)

p. 127

* Personal record

week

*

…It

is

not

necessarily the

goal to miss reps,

but push yourself

with that intensity

(keeping your

form of course)


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10

Cosgrove, A., 2005, The Professional Fitness Coach Program Design Bible p. 68

Cosgrove, A., and Cosgrove, R., 2009, The Professional Fitness Coach Program Design Bible

p. 119

“A sample method we have used in our facility is as follows: Each stage represents a week,

so although we may do a program twice a week, we typically only make the intensity

adjustments once a week

Week One: Introductory Week

* Typically we are introducing new exercises in this phase, so our goal Is to focus on correct

technique and develop good form

* Sub‐maximal loads. If we know that the client should be able to handle 100lbs for 10 reps

in this phase – we will ‘unload’ and only use 90lbs for 10 reps – focusing again on excellent

technique. Definitely no missed reps.

* A reduced number of sets. For example the program may call for 2‐3 sets of each exercise.

In the introductory week we will typically only perform 1‐2 sets of each. The exposure to the

new exercises will be enough of a stimulus so the volume can be reduced.”

Week Two: Base Week

* Work to previous maximal levels (i.e. in the above example – 100lbs for 10 reps)

* Increase the number of sets to the prescribed number.

* Maintain technique.

* No missed reps should occur.”

Week Three: Overload Week

* Now we start to push it – looking to set new personal best in the lift (based on last week’s

performances)

* Full volume

* Minimize technical breakdown. Although we are attempting what is essentially at this

point supra‐maximal work, we do not want to attempt a rep that the client is not sure that

they will be able to complete.”

Week Four: Shock Week

* Working from previous personal bests – leave nothing in the tank this week

* Full volume, plus advanced overload techniques if necessary, (drop sets, forces reps etc)

* Again, minimize technical breakdown, however, missed reps may occur at this stage.

However they should only ever occur at this state, and going to failure as a goal is not

recommended


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11

King. I., 2002, Get Buffed! II (book), Chapter 1 – Designing the Get Buffed! II Workout, p.

22

Table 10 – Progressive application of intensity for the less experienced lifter, or those wishing

to develop the load capacity slowly.

Week No Key Words Example %age loading

1 Focus on technique

Easy loading

No high level fatigue

No failure

80‐85% of previous RM

2 Maintain technical focus

Medium loading

No failure

85‐90% of previous RM

3 Maintain technique as load

rises

Higher level of fatigue

No failure

95‐100% or previous RM

4 Focus on loading with

minimal diminishment of

technique

Highest level of fatigue

short of failing

Don’t aim to fail but may

occur

100‐105% or previous RM


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12

King, I., 1999, Chapter 5 – How Hard Should I train?, p. 25

In brief, I suggest that the first week of any new training cycle be treated as an ‘exposure

week’, not a maximum effort week.

Figure 14 ‐Key concepts and aims of progressive application of intensity within a cycle.

Week or Micro‐cycle Number Key Concepts and Aims

1

∙ sub‐maximal load

∙definitely no missed reps

∙ focus on and exaggerate technique

∙ get technique feedback if available (from

spotter, instructor or coach); make sure

you get it in this week

2

∙ work to prior maximum levels as

estimated at the commencement of the

cycle

∙ use a spotter where necessary but

preferably no missed reps

∙ maintain technique from previous week

3

∙ work to supra‐maximal levels

∙ the start‐cycle maximum may now be

higher, in which case you are really only

working to your new maximum levels

∙ some missed reps may occur (but

don‘t aim for them), or you may use

overload methods ‐so use spotters

∙ minimize technique breakdown


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13


paragraph 5

…..we call it our corrective exercise phase, in which we address any existing weaknesses

using basic strengthening exercises including postural, core and bodyweight moves designed

to increase range of movement and decrease the risk of injury.

King, I., 1998, How to Write, Exercise selection, p. 37

Injury history/prevention needs: If you give adequate priority to injury prevention, you may

find the need to select certain exercises to address any muscle imbalance. You may find

therefore you use a lot more unilateral and DB exercises in the early stages of the program,

irrespective of whether they are immediately and apparently specific. And you would not

start out with plyometric exercises in a trainee with recent or chronic knee problems. Take

into account the injury potential of the sport or activity.

King, I., 1998, How to Write, Suitability of Exercises, p. 127

Muscle imbalance: If muscle imbalances are present, and you are trying to correct them,

bilateral movements such as using a barbell are not the most suitable. Again dumbbells or

any

unilateral

movements

may

be

better.

King, I., 1999, Get Buffed., Ch 15 – What order should I do my exercise in, p. 79

So here is what I suggest : start every 12 week cycle with an workout order which is the

reverse of what you want in the final stages of the program. And slowly revert that order

during the 3 or 4 stages of the 12 week program, until the final stage is the order you really

prefer.

The advantages of doing this include:

∙ you give priority training to muscle groups you would normally neglect, and gain added size

and strength from doing this;

∙ you address muscle imbalances and reduce the incidence of injuries;

∙ you train the smaller muscle groups in isolation; and

∙ you create extra variety in your training.


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14


paragraph 5

…..The first program in this book…is the phase you’ll come back to throughout your journey

as a fit female.


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15


paragraph 3

…You should use bodyweight for most exercises the first time around while you are working

on perfecting your form.

King, I., 1999, Get Buffed, p. 284

I apply the following guideline to any athlete, not just young athlete ‐why use external

loading before developing the ability to manage the load of bodyweight?

King, I., 2000, How to Teach (book), p. 106‐112

…most will be challenged initially by their own bodyweight; do not add additional external

loading until you have confirmed their ability to use full range.

King, I., 2000, How to teach DVD Disc 2, Title 3: General strength exercises for the lower

body, 00:00:09sec

The exercises that we will look at now [general strength lower body exercises, mainly

bodyweight exercises] are extensions of the control drills but they are also excellent

strengthening drills, what you could call general strength, and in fact are excellent

hypertrophy drills. They’re a combination of things...

...however I believe these drills [lower body bodyweight exercises] should be mastered by

anybody before they go on to the squat, the deadlift and the power clean and all the

maximal strength drills

King, I., 2000, How to teach DVD disc 2, Title 5: Conclusion, 00:00:15sec

It’s important that I stress to you one of the most critical things I see in strength training and

to put it bluntly, even sensationally, that loading is over‐rated. If you do not have

technique, if you do not have selective recruitment, you’re increasing the risk to the athlete

by exposing them to that loading, so if it’s one thing that I teach you, it’s get the

recruitment, get the technique, prioritize that over the load you’re using. The athlete in

most cases is not being judged in their athletic success by how much they are lifting in the

gym, so why take risks with loading to achieve success in a non‐specific activity?


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16

‐‐‐‐‐Original Message‐‐‐‐‐

From: [email protected] [mailto:[email protected]]

Sent: Saturday, 4 December 1999 5:18 AM


Subject: Re: Between Sets Newsletter #6

Ian, …It's funny ‐ I have bben doing your t‐mag leg workouts ( the first two). It seems such

as hort workout andd espite all my experience I would have tended to do more sets etc. I

usually train for about an hour ‐this is done in a half an hour.

But ‐the pain !!!!!!!!!!!! You weren't kidding ‐it is a deep muscle soreness ‐real intense.

Interstingly it is a great workout to introduce females to weigth lifting and training. (A lot

of them are scared to lift heavy) Keep them coming…

‐‐Alwyn

King, I., 2003, Ask the Master, p 2‐3

When they do add strength training, consider commencing with bodyweight exercises with

an emphasis on control.

When I recommend a prioritization of bodyweight exercise it is not because this present

lighter load. In fact, in many ways it doesn’t eg. a bodyweight chin up is more loaded than a

lat pulldown; a light leg press can be done with less load than in a bodyweight squat.

Obviously, not all bodyweight exercises are going to be appropriate due to this fact. My

main attraction to the use of bodyweight exercises where appropriate include they learn to

use and control their body, critical in athletic performance where co‐ordination is a

requirement; they get the associated balance and coordination adaptations, again so

beneficial in sport in some ways, there is less risk by avoiding external loading which can be

abused.

In conclusion, I lean towards commencing young athletes strength training with

predominantly body weight exercises that incorporate control and coordination, I

recommend them being conducted initially with a controlled speed of movement, and that

any strength training is done in context of their complete physical and athletic preparation

needs for long term success!

King, I., 2005, The Way of the Physical Preparation Coach, Ch 15 – Equipment, p. 75

Consider bodyweight first.

Before introducing external loading consider first the value of using bodyweight as the

resistance. The displacement of the body is a requirement of all humans who have mobility

as

an

option.

Using

external

loading

other

than

bodyweight

does

not

always

guarantee

the

athlete will have appropriate ability to displace the body, even when the external load


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17

equals or exceeds the weight of the body part to be displaced, or total bodyweight. There

are many benefits to be gained by rehearsing the specificity of displacing the limb or body,

including developing the assurance that this ability is developed.

Note

there

are

times

when

the

limb

weight

or

bodyweight

is

not

appropriate,

such

as

when

the loading exceeds the ability of the athlete to complete the movement e.g. chin ups with

female athletes; in cases of injury when the limb weight or bodyweight may aggravate the

injury, etc.

Cosgrove, A., 2003, Secrets to Martial Arts Conditioning, p 27

An athlete has no business using load if he/she cannot stabilize, control and move efficiently

with only their bodyweight. Unless your bodyweight is way too much, or way too little, then

there is very little room in my opinion for external loading.

Cosgrove, A., 2003, Your body as a barbell (seminar on dvd)

The concept that I want to get across is that I can take someone to their limit with just

bodyweight…if you can take them to the limit with bodyweight you should not be using too

much external load because their bodyweight is enough…”

Cosgrove, A., 2005, Program Design Bible, p. 166

1. Bodyweight before external loading

A client has no business using load if he/she cannot stabilize, control and move efficiently

with only their bodyweight. Unless your bodyweight is way too much, or way too little, then

there is very little room in my opinion for external loading.

Cosgrove, A., 2005, 7 Habits of Highly Effective Program Design, T‐mag.com, Sep 26 2005

I've said this before in a bunch of articles. Other coaches and trainers have said this before

in a bunch of their articles. Yet this remains the step that most people will ignore.

Regardless of your goals, one thing is for sure: You have no freaking business using a load if

you can't stabilize, control, and move efficiently using only your bodyweight!

Unless your bodyweight is way too much or way too little resistance, then there's very little

room for external loading. This is not to say that external loading isn't important. Of course

it is, but it has definitely been overemphasized.


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18

Cosgrove, A., 2006, Developing a Training Philosophy, t‐mag.com

Idea #9: Exercise Selection

Just as Mike prefers the front squat to the back squat, and Charles Poliquin prefers the

dumbbell row to the barbell row, you must also have some general guidelines when it

comes to exercise selection.

Here are some of mine:

Bodyweight variations before external loading

Cosgrove, A., 200?, Top Ten Training Tips for Athletic Conditioning Success

An athlete has no business using load if he/she cannot stabilize, control and move efficiently

with only their bodyweight. If you can’t stabilize your shoulder girdle and core doing push‐

ups then there is no way I’m going to put you under a bench press bar

…So your strength program in the beginning stages may actually include no weights

whatsoever. And it will work better and faster than a typical program m that relies primarily

on weights and machines in the beginning stages. In fact in my experience I’d suggest that

some athletes cannot even work with their bodyweight so we may need to modify certain

exercises. Do not rush to lift heavy loads; muscle recruitment and control are far more

important than maximal strength for any athlete. Without control the strength is useless.

Review: Cosgrove, A., and Dos Remedios, R., 20??. Body Weight Training (DVD), 14:40 sec

It’s been mine and Robert’s finding that we don’t believe in loading anyone until they can

master their bodyweight.

Cosgrove, R., 2009, Female Body Breakthrough

You should use bodyweight for most of the exercises the first time around, while you work

on perfecting your form.


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19


paragraph 3

The exercises in this phase should help to correct some of the most common imbalances…


So here is what I suggest : start every 12 week cycle with an workout order which is the

reverse of what you want in the final stages of the program. And slowly revert that order

during the 3 or 4 stages of the 12 week program, until the final stage is the order you really

prefer.

The advantages of doing this include:

∙ you give priority training to muscle groups you would normally neglect, and gain added size

and strength from doing this;

∙ you address muscle imbalances and reduce the incidence of injuries;

∙ you train the smaller muscle groups in isolation; and

∙ you create extra variety in your training.


Stage 1 Rationale :

∙ strength trainees typically train their upper body first—this is very common in strength

training (would you believe epidemic!) ‐ so I have trained legs first in the week in this

stage;

∙ the abdominals are usually done last in the workout so I have done them first in this stage;

∙ the upper abdominals are usually stronger than the lower (from being ordered in this way

or from total neglect of lower) so I have prioritized them from lower to upper;

∙ in the leg department, they would usually train their quad dominant exercises (e.g. squats)

ahead of their hip dominant exercises (e.g. deadlifts), so I have placed hip dominants

earlier in the week than quad dominant exercises;

∙ the smaller muscle groups such as calves and upper traps are typically done towards the

end of the programs ‐so I place them first in the workout in this stage;


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21


paragraph 4

The programs in this book are all balanced by movement patterns…in fact they will take into

account the usual imbalances the average women has when she joins a gym…

King, 1999, Limping into October Pt 2 (now showing as ‘Hardcore Leg Training ‐Part 2’)

T‐mag.com, Fri, Sep 24, 1999

Now, a little additional clarification before I go on. I refer to muscles or workouts that are

predominantly

anterior

thigh

as

being

quad

dominant,

and

those

that

are

predominantly

posterior thigh as being hip dominant. The following is a hip dominant routine that balances

out the previous quad dominant routine. This workout contains even more "unique"

exercises, including some of my own creation — if I do say so myself, it took a very creative

mind to arrive at some of them! But they weren't developed out of a drive to create

something different for the sake of being different. They were born out of a desire to ensure

that equal emphasis is placed on the upper thigh musculature.


Stage 1 Rationale :

∙ strength trainees typically train their upper body first—this is very common in strength

training (would you believe epidemic!) ‐ so I have trained legs first in the week in this

stage;




∙ in the leg department, they would usually train their quad dominant exercises (e.g. squats)

ahead of their hip dominant exercises (e.g. deadlifts), so I have placed hip dominants

earlier in the week than quad dominant exercises;

∙ the smaller muscle groups such as calves and upper traps are typically done towards the

end of the programs ‐so I place them first in the workout in this stage;


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23


paragraph 1

Some

good

self

tests

* when you can perform 10 bodyweight Bulgarian split Squats, you’re ready for weighted

squats or deadlifts.

King, I., 1999, Get Buffed!, Single leg squat with back foot on bench, p. 187

Some know this as a Bulgarian squat ‐with a difference. Face away from a normal height

bench, and place your rear leg up on the bench. You can check your distance by having a

relatively vertical shin throughout the movement. Place your hands on your head, and keep

your chest and trunk vertical throughout.

Lower the body down by bending the knee of the lead leg until the knee of the back leg is

almost on the ground.

We are going to use a speed of 515 ‐5 sec lower, 1 second pause top and bottom, and 5

second lift. If you can do more than 10 reps, you can hold dumbbells in your hand.

King, I., 2000, How to teach DVD Disc 2, Title 3: General strength exercises for the lower

body, 00:00:09sec

The exercises that we will look at now [general strength lower body exercises, mainly

bodyweight exercises] are extensions of the control drills but they are also excellent

strengthening drills, what you could call general strength, and in fact are excellent

hypertrophy drills. They’re a combination of things...

...however I believe these drills [lower body bodyweight exercises] should be mastered by

anybody before they go on to the squat, the deadlift and the power clean and all the

maximal strength drills


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24


paragraph 4

Some of the issues these female‐specific program address include the following:

* many women also have the related problem of short hip flexors…..When the hip flexors are

short, the hips are tilted forward and the posterior chain (butt and hamstrings) cannot work.

King, I,. 2003, Ask the Master (book), Physical Assessment, p. 126.

Actually this is one of my pet topics, and will feature heavily in my upcoming book and DVD

series on injury prevention and treatment. I don't take a lot of notice of hamstring / quad

ratios. For me they are not as highly correlated with hamstring strains as many believe. I

like to go to the cause, which for me is tight hip flexor/quads. Most lower body strains

result from increased pressure on nerves coming out of the lower spine. This pressure is

caused by anterior rotation of pelvis and increased lordosis, from shortened and tense hip

flexors/quads, winning the battle over weak and non‐functional abs and gluts.

King, I., 2000, Injury Prevention & Rehabilitation (DVD)

Let’s do the lower body. You know how I divide the lower body? Hip dominant and quad

dominant. You know why? Quad dominance anteriorly rotates the pelvis; hip dominance

posteriorly rotates the pelvis. You want to create balance around the pelvis, you need guess

what? Equal attention, by volume and sequence.

… When the pelvis is rotated resulted by these activities and the nerves are getting

impinged, what you going to get? Hamstrings strains, quad strains, hamstring tears, groin

strains, groin tears, lower back pain... you destroy the health of the lower body of the

athlete. Of course when the pelvis is rotated forward it changes the position of the whole

spine, changes the way you run, changes the power output in the lower body, changes the

muscle tension, affects the ability to recover.

King, I., 1999, Get Buffed (book), Ch 22 – Injury Prevention: Flexibility, p. 110, Squat:

Here is how I believe it works. Tight hip flexors/quads pull the top of the pelvis forward

excessively (anterior rotation). This then causes the nerves coming out of the lower spine to

be pinched. This in turn results in nerve irritation and muscle spasm in the muscles that

these nerves innervate. The symptoms are often pains down the leg, apparent strains in the

hamstrings or calves and so on. The symptoms are many. The cause is simple ‐excessive

anterior rotation of the pelvis due to tight muscles. Relief is rapid when the cause is

treated!


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25


paragraph 2

…most women have done too many crunches and not enough core stablization exercises.…


Stage 1 Rationale :




paragraph 2

…whenever an exercise is done last in a training session, performance of that exercise will be

negatively affected.

King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 13‐14,

©

Ian

King

and

King

Sports

International

There is a very simple but powerful lesson I have learned from my years of personal and

practical application. The muscle done first is done best!

And as far as the most neglected ‘other third’ of the body goes – the abdominals or trunk ‐if

you do them first, then they will receive priority in effort and adaptation; if done last in the

workout, they will receive the lowest training effect.


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26


paragraph 2

…core exercises are very important and should be done first in the program for a women…


Stage 1 Rationale :




King, I., 2002, Get Buffed! II (book), Ch 1 – Designing the Get Buffed! II Workout, p. 13‐14,

© Ian King and King Sports International

There is a very simple but powerful lesson I have learned from my years of personal and

practical application. The muscle done first is done best!

And as far as the most neglected ‘other third’ of the body goes – the abdominals or trunk ‐if

you do them first, then they will receive priority in effort and adaptation; if done last in the

workout, they will receive the lowest training effect.

King, I., 2003, Ask the Master, Body Parts, p. 22

Before I get into it and get esoteric, let me ask you this – do you ever do your forearms first

in the workout? If not, get started. I don’t care what sequenceing rules or paradigms you

have adopted or been exposed to – if it is your weak link or number one priority – do it first

(and yes this does include the abdominals, shock horror!)

King, I., 2004, Get Buffed! III, Ch 4 – Overview of the Get Buffed! III Program, p. 82

From where I am looking if you don’t respect the principle of priority based on an analysis of

greatest need, you really are going to cause an injury. So if you have poorly conditioned

abdominals, and this situation may result in injury to around the hips/lower back, you need

to train the abs with priority until this imbalance or weakness is addressed. That may

include doing them first, and doing more sets.


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27


paragraph 4

The technical term in the training world for having a plan is periodization.

King, I., 2000, Foundations of Physical Preparation, Training Theory, p. 25

A common used synonym in the physical preparation world for planning is periodization.


paragraph 4

Periodization means to have a plan…

King, I., 1998, How To Write Strength Training Programs, Periodization, p. 79

Periodization is simply planning of training.

Get Buffed (book), 1999, Chapter 3 – What is periodization?, p. 11,

Because my definition of periodization is simple ‐ a plan! But if you don’t have a plan I

guess you aren’t using periodization! Periodization is no more complex than working out a

plan to optimize your training results.

King, I., 1998, How To Write Strength Training Programs, Periodization, p. 82

3. Periodization of strength : strength, as per all training or physical qualities, can and

should be subject to periodization. That means planning.


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28

Defined ‐ Periodization

Source Description

King, I., 1998,

How To Write

Strength

Training

Programs

Periodization is simply planning of training.

3. Periodization of strength : strength, as per all training or physical

qualities, can and should be subject to periodization. That means

planning.

King, I., 1999,

Get Buffed!

(book)

Because my definition of periodization is simple ‐ a plan! But if you

don’t have a plan I guess you aren’t using periodization! Periodization is

no more complex than working out a plan to optimize your training

results.

King, I., 2000,

Foundations of

Physical

Preparation

A common used synonym in the physical preparation world for planning

is periodization.

Cosgrove, A.,

2005, 7 Habits

of Highly

Effective

Program Design

Periodization just means planning.

Cosgrove, A.,

2005, Program

Design Bible

Periodization just means planning.

Cosgrove, R.,

2009, Female

Body

Breakthrough

The technical term in the training world for having a plan is

periodization.

Periodization means to have a plan…


29/92


29

Defined – Periodization – Alwyn Cosgrove [sentence structure/word selection comparison]

King, I., 1998, How

to Write (book)

Cosgrove, A., 2005,

Program Design

Bible

Cosgrove, A., 2005, 7

Habits of Highly

Effective Program

Design

Cosgrove, R., 2009,

Female Body

Breakthrough

…periodization.

That means

planning.

Periodization just

means planning.

Periodization just

means planning.

Periodization means

to have a plan…

Defined – Periodization – Rachel Cosgrove [sentence structure/word selection comparison]

King, I., 2000, Foundations of Physical

Preparation (book)

Cosgrove, R., 2009, Female Body

Breakthrough

A common used synonym The technical term

in the physical preparation world in the training world

for planning for having a plan

is periodization. is periodization.


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30


paragraph 4

Your body adapts to the repetition range first, so this is …..

Poliquin, C., ????, Achieving Maximal Strength, ‐Poliquin’s Top 10 Sets/Reps Schemes for

Maximal Strength Development, The Five Percent Solution

…the number of reps is the loading parameter to which an individual adapts the fastest….


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31


illustration at the top of the page

[This is another use of Ian King’s 3 and 4 week progressions as published in 1999 and 2002

– at least the third time Cosgrove has published it with no referencing or recognition]


32/92


32


paragraph 3

An afterburn effect occurs when you have pushed your body during a workout at a high

enough intensity to create a state in which you’ll continue to burn calories at an accelerated

rate for the next 24 to 48 hours.

King, I., 2002, Get Buffed! II, Ch 7 ‐The Warm up, p. 90

Remember,

burning

calories

is

not

just

about

how

many

you

burn

now,

but

the

energy

used

as a result of the elevation in metabolism that can occur for hours through to days after a

workout.

Defined – Periodization – Rachel Cosgrove

[sentence

structure/word

selection

comparison] King, I., 2002, Get Buffed! II (book) Cosgrove, R., 2009, Female Body

Breakthrough

Remember, An afterburn effect occurs when you have

pushed your body during a workout at a high

enough intensity to create

burning calories is not just about how many

you burn now, but the energy used as a

result of the

a state in which you’ll continue to burn

calories

elevation in metabolism at an accelerated rate

that can occur for hours through to days

after a workout.

for the next 24 to 48 hours.


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33

p. 136 ‐137

last paragrah on p. 136, 1st para on p. 137

These are all total body workouts, so you’ll do them on non‐consecutive days, with no more

than three strength workouts in a seven‐day period.

King, I., 1999, Get Buffed!, Ch 4 – How often should I train?, p. 17

Total body workouts are ideal for beginners, those who wish to reduce their time

commitment to training, and those who find their energy levels/recovery ability are not that

high. For the average person, the total body workout has something of a time restriction

between workouts ‐at the highest frequency, you are limited to 3 workouts per week or

every 48 hours


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34

p. 137

paragrah 4

This first phase will use mostly bodyweight exercsises

King, I, 1999, Twelve Weeks of Pain, Part I ‐Limping into October 17 Sep 1999

The following article is Part I of a two‐part leg training article that's very different from

anything you've ever done. How so? Well, for starters, some of the exercises don't even

require you to use any weight beyond that of what you've got piled on top of your hip

bones and dressed up in a Tommy Hilfiger shirt. Secondly, this workout has a nasty side

effect. It hurts. Real bad.

TC Louma, Editor T‐mag.com, Sep 24 1999, in the conclusion to Workout B of my unique

bodyweight based strength and bodybuilding program, a pioneer program at that time….

Editor's note: I tried Parts I and II of Ian's workout this past week. It's really unique, and I felt

that I had blasted my legs. Of course, the most difficult part of the workout was shrugging

off years of brainwashing. Doing exercises with little or no weight was a hard pill to

swallow, but once I reminded myself that I didn't care how different or weird the

movements looked, I had a great workout. Remember, screw the pack mentality and give

this workout a try!






Ian, …It's funny ‐ I have bben doing your t‐mag leg workouts ( the first two). It seems such

as hort workout andd espite all my experience I would have tended to do more sets etc. I

usually train for about an hour ‐this is done in a half an hour.

But ‐the pain !!!!!!!!!!!! You weren't kidding ‐it is a deep muscle soreness ‐real intense.

Interstingly it is a great workout to introduce females to weigth lifting and training. (A lot

of them are scared to lift heavy) Keep them coming…

‐‐Alwyn


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35

p. 137

paragrah

4

You want to be able to lift your own bodyweight before you start adding additional weight

with dumbbells and so on

King, I., 1999, Get Buffed, p. 284

I apply the following guideline to any athlete, not just young athlete ‐why use external

loading

before

developing

the

ability

to

manage

the

load

of

bodyweight?


36/92


36

Source Bodyweight before external loading

King, I., 1999, Get

Buffed, p. 284

I apply the following guideline to any athlete, not just young athlete ‐why use

external loading before developing the ability to manage the load of

bodyweight?

p. 221…if your bodyweight for whatever reason is too much for your leg

strength, you can always do a one‐legged leg press or hack squat

King, I., 2000,

How to Teach

(book), p. 106‐

112

…most will be challenged initially by their own bodyweight; do not add

additional external loading until you have confirmed their ability to use full

range

King, I., 2000,

How to teach

DVD Disc 2, Title

3: General

strength

exercises for the

lower body,

00:00:09sec

The exercises that we will look at now [general strength lower body exercises,

mainly bodyweight exercises] are extensions of the control drills but they are

also excellent strengthening drills, what you could call general strength, and in

fact are excellent hypertrophy drills. They’re a combination of things...

...however I believe these drills [lower body bodyweight exercises] should be

mastered by anybody before they go on to the squat, the deadlift and the power

clean and all the maximal strength drills

King, I., 2000,

How to teach

DVD disc 2, Title

5: Conclusion,

00:00:15sec

It’s important that I stress to you one of the most critical things I see in strength

training and to put it bluntly, even sensationally, that loading is over‐rated. If

you do not have technique, if you do not have selective recruitment, you’re

increasing the risk to the athlete by exposing them to that loading, so if it’s one

thing that I teach you, it’s get the recruitment, get the technique, prioritize that

over the load you’re using. The athlete in most cases is not being judged in their

athletic success by how much they are lifting in the gym, so why take risks with

loading to achieve success in a non‐specific activity?

King, I., 2003, Ask

the Master, p 2‐3

When they do add strength training, consider commencing with bodyweight

exercises with an emphasis on control.

When I recommend a prioritization of bodyweight exercise it is not because this

present lighter load. In fact, in many ways it doesn’t eg. a bodyweight chin up is

more loaded than a lat pulldown; a light leg press can be done with less load

than in a bodyweight squat. Obviously, not all bodyweight exercises are going

to be appropriate due to this fact. My main attraction to the use of bodyweight

exercises where appropriate include they learn to use and control their body,

critical in athletic performance where co‐ordination is a requirement; they get

the associated balance and coordination adaptations, again so beneficial in sport

in some ways, there is less risk by avoiding external loading which can be

abused.

In conclusion, I lean towards commencing young athletes strength training with

predominantly body weight exercises that incorporate control and coordination,

I recommend them being conducted initially with a controlled speed of

movement, and that any strength training is done in context of their complete

physical and athletic preparation needs for long term success!


37/92


37

…/cont


King, I., 2005, The

Way of the

Physical

Preparation

Coach, Ch 15 –

Equipment, p. 75

Consider bodyweight first.

Before introducing external loading consider first the value of using bodyweight

as the resistance. The displacement of the body is a requirement of all humans

who have mobility as an option. Using external loading other than bodyweight

does not always guarantee the athlete will have appropriate ability to displace

the body, even when the external load equals or exceeds the weight of the body

part to be displaced, or total bodyweight. There are many benefits to be gained

by rehearsing the specificity of displacing the limb or body, including developing

the assurance that this ability is developed.

Note there are times when the limb weight or bodyweight is not appropriate,

such as when the loading exceeds the ability of the athlete to complete the

movement e.g. chin ups with female athletes; in cases of injury when the limb

weight or bodyweight may aggravate the injury, etc.






Ian, …It's funny ‐ I have bben doing your t‐mag leg workouts ( the first two). It

seems such as hort workout andd espite all my experience I would have tended

to do more sets etc. I usually train for about an hour ‐this is done in a half an

hour.

But ‐the pain !!!!!!!!!!!! You weren't kidding ‐it is a deep muscle soreness ‐real

intense.

Interstingly it is a great workout to introduce females to weigth lifting and

training. (A lot of them are scared to lift heavy) Keep them coming…

‐‐Alwyn

Cosgrove, A.,

2003, Secrets to

Martial Arts

Conditioning, p

27

An athlete has no business using load if he/she cannot stabilize, control and

move efficiently with only their bodyweight. Unless your bodyweight is way too

much, or way too little, then there is very little room in my opinion for external

loading.

Cosgrove, A.,

2003, Your body

as a barbell

(seminar on dvd)

The concept that I want to get across is that I can take someone to their limit

with just bodyweight…if you can take them to the limit with bodyweight you

should not be using too much external load because their bodyweight is

enough…”


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38

…/cont


Cosgrove, A.,

2005, Program

Design Bible, p.

166

1. Bodyweight before external loading

A client has no business using load if he/she cannot stabilize, control and move

efficiently with only their bodyweight. Unless your bodyweight is way too much,

or way too little, then there is very little room in my opinion for external loading.

Cosgrove, A.,

2005, 7 Habits of

Highly Effective

Program Design,

T‐mag.com, Sep

26 2005

I've said this before in a bunch of articles. Other coaches and trainers have said

this before in a bunch of their articles. Yet this remains the step that most

people will ignore.

Regardless of your goals, one thing is for sure: You have no freaking business

using a load if you can't stabilize, control, and move efficiently using only your

bodyweight!

Unless your bodyweight is way too much or way too little resistance, then

there's very little room for external loading. This is not to say that external

loading isn't important. Of course it is, but it has definitely been

overemphasized.

Cosgrove, A.,

2006, Developing

a Training Philos.,

t‐mag.com

Idea #9: Exercise Selection: Just as Mike prefers the front squat to the back

squat, and Charles Poliquin prefers the dumbbell row to the barbell row, you

must also have some general guidelines when it comes to exercise selection.

Here are some of mine:

• Bodyweight variations before external loading

Cosgrove, A.,

2006, Your body

is a barbell

In fact when you think about it, the only reason to ever use

external load (i.e. weights) is because your bodyweight is not

enough resistance. Yet most guys are making exercises harder

by adding external load, when they aren’t capable of handling

their bodyweight in the same exercise. I’m constantly amazed

by how many people I meet who can bench press whatever

pounds of weight, but are unable to perform 10 correct push

ups (typically due to a lack of core strength and synergistic

muscle stability. As far as I’m concerned – unless you can do an

easy twenty push ups, you have no business getting under a bar

for bench pressing. In my training facility everyone begins with

bodyweight exercises. You have to earn the right to lift weights

in my facility.


39/92


39

…/cont


Cosgrove, A.,

200?, Top Ten

Training Tips for

Athletic

Conditioning

Success

An athlete has no business using load if he/she cannot stabilize,

control and move efficiently with only their bodyweight. If you can’t

stabilize your shoulder girdle and core doing push‐ups then there is

no way I’m going to put you under a bench press bar.

…So your strength program in the beginning stages may actually include no

weights whatsoever. And it will work better and faster than a typical program m

that relies primarily on weights and machines in the beginning stages. In fact in

my experience I’d suggest that some athletes cannot even work with their

bodyweight so we may need to modify certain exercises. Do not rush to lift

heavy loads; muscle recruitment and control are far more important than

maximal strength for any athlete. Without control the strength is useless.

Cosgrove, A., &

Dos Remedios,

R., 20??. Body

Weight Training

It’s been mine and Robert’s finding that we don’t believe in loading anyone until

they can master their bodyweight.

(DVD), 14:40

Cosgrove, R.,

2009, Female

Body

Breakthrough

You should use bodyweight for most of the exercises the first time around, while

you work on perfecting your form.

p. 137…You want to be able to lift your own bodyweight before you start adding

additional weight with dumbbells and so on.


40/92


40

p. 145

Lateral Jump

Start: Stand with your feet together.

Movement: Imagine there’s a line drawn on the floor to your right. With both feet, jump up

and over the line and land on both feet, Pretend the floor is hot so that you land and jump

right back over the other side of the line. Keep your knees bent the entire time and explode

back and forth.

Lateral jumps : © Ian King and King Sports International, 2000/01 Strength Training

Program for the Hong Kong Rugby Union 7's Squad, June 2000, p. 30

As Stage one but with feet together.

King, I., 2000, 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's

Squad, June 2000, p. 24.

Single Leg Lateral Hops :

Stand on one leg laterally to a small object. Jump across the object and back as fast as

possible. Repeat with the other leg. Go for maximal speed.


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41

p. 147

Single Leg Lateral Hops

Start: Stand on your right leg.

Movement: Imagine there’s a line drawn on the floor to your right. Jump over the line with

your right leg, land on your right foot, and then jump back over, still landing on the same

foot. Keep the jumps small and, pretend the floor is hot. Perform 10 on your right leg, then

10 on your left leg (starting with the imaginary line at your left side).

King,

I.,

2000,

2000/01

Strength

Training

Program

for

the

Hong

Kong

Rugby

Union

7's

Squad, June 2000, p. 24.

Single Leg Lateral Hops :

Stand on one leg laterally to a small object. Jump across the object and back as fast as

possible. Repeat with the other leg. Go for maximal speed.


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42

p. 149

Bridge March

Start: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips off

the floor to form a straight line from your shoulders to your knees.

Movement: Maintaining that straight line, lift your right leg, then return it to…..

King, I., 2002, Heavy Metal Q & A, Sample Bodyweight only workout, T‐mag.com, 20 Oct

2002

Lying Supine Single Leg Hip/Thigh Extension.

• Ly on your back on the ground.

• Bend one leg up till the knee is 90 degrees, with that foot flat.

• Keep the other leg straight out on the ground.

• Put your weight through that foot and raise the straight leg up till the straight leg is in

line with the thigh of the bent knee, and there is a straight line between the shoulders

and the knee.

•

Lower back down but do not rest fully on the ground.

Once all reps are completed, perform set on other leg.


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43

p. 158

Step up

Start: Stand facing a step or bench and place your right foot on the step.

Movement: Push through your right foot to lift your body up. Do not allow the trailing leg

to touch the step. Lower yourself under control, pause briefly with your left foot on the

floor, and repeat. Be sure to use only your right leg, and do not bounce or push off your left

leg. Complete all reps on your right leg and then repeat on your left leg. Start on a low step

and look to increase the height of the step as you gain strength. Then add load in the form

of dumbbells.

King, I., 2000, HKRFU Training Program

Step up: Stand facing a bench. Place one foot on the bench and the other on the floor. Push

through the bench foot and lift the body up. Do not allow the trailing leg to touch the

bench. Lower under control, pause briefly at the bottom and repeat. Compete all reps for

one side before changing legs. Start on a low step – look to increase the height of the step.

[NB This is the 11th

publication that Cosgrove’s have used the step up description in (that

we have located to date).]


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44

p. 159

Three point DB row

Start:

Movement: …raise the dumbbell toward you in a rowing motion by squeezing your shoulder

blade. Lower the weight and repeat. Do not shrug your shoulder; the movement should all

be from your back….

King, I., 1999, Get Buffed!, Prone DB row ‐limited range, p. 197

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Use

the range from the top of the pull to half way down. Note the pause at each end.

Prone DB Row: King, I., How to Teach (book), Mar 2000, p. 137

Description ‐

• lay face down (prone) on a bench, preferably a higher than usual one (to allow full range

extension of the hanging arms

• dumbbells in each hand

•

have the dumbbells facing palm down towards the legs

• now pull the dumbbells straight up so the elbows go as high as the can

• focus on squeezing the shoulder blades together

• lower down to a full stretch

• minimise the involvement of the upper trapezius

King, I., 2000, 2000/01 Strength Training Program for the Hong Kong Rugby Union 7's

Squad, Prone DB Row, June 2000, p. 21.

Lay face down on a normal height bench, with a DB in each hand, palms facing inwards. Pull

the dumbbells up as far as possible and retract the scapula fully. Slowly return to the start

position.

[NB This is the 3rd

publication (3rd

time) that Cosgrove’s have used the DB Row description

– or variation of ‐in (that we have located to date).]


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45

p. 160

Partial Co‐contraction Lunge

[This exercise and its name are an Ian King innovation, first released under copyright in

1998.]

p. 160


…This exercise will teach your body to fire these muscles at the same time, which will train

you to keep your knees tracking over your toes. This will decrease the otential for knee

injuries, whilst waking up your glutes….

King, I., 2002, Get Buffed! II, Ch 10 – Control Drills, p. 137‐143

Control drills by my definition include any exercises that focuses primarily on selective

recruitment and quality of the movement, as opposed to the load lifted or reps performed

That is, a qualitative focus rather than a quantitative focus.

They can be used to re‐train a muscle, address muscle imbalances, or develop specific

techniques (intra and inter muscular coordination). Therefore, the focuses is initially only

on how well you do the movement. Rep and loading increments occur only when the

technique can tolerate it, and remain much lower in the priorities of these types of

exercises.

…In the lower body my major generalized focus is on hip positioning, femoral (upper leg)

and patella (knee cap) control, through focus on the following movements:

• Increased tone and awareness of the ‘lower abdominal’ muscles.

• Posterior rotation of the pelvis through co‐contraction of the gluteals and abdominals.

• Gluteal activation and control during extension of the femur, hip and trunk.

• Gluteal control during the external rotation of the femur.

• Activation of the vastus medialis oblique (VMO; the teardrop muscle above the knee on

the inside of the thigh) specifically and quadriceps (quads) generally in knee stabilization.


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46

p. 160


Start: Take a big step forward with your left leg and lower yourself into a lunge position by

bending your left leg until your right knee touches the floor. Place your right hand on the

tear‐drop shaped muscle on the inside of your left knee, called the vastus medialis. Place

your left hand on your left glute. Raise your right knee one inch off the floor and you’ll feel

the vastus medialis and the glute contract. This is the starting position.

Movement: Slowly raise yourself up by extending both legs, all the time feeling for the

tension in the vasuts medialis and glute. The second you lose that tension (it likely won’t be

long) pause, and the slowly return to the start position (with your right knee an inch off the

floor). Again, work only in a range where the muscles are contracting. Do not perform this

exercise through any range where the vastus medialis and glutes are not firing. Repeat for

the prescribed number of reps or until total muscular fatigue – whichever comes first. Then

repeat on the other side.

King, I., 2002, Get Buffed! II (book), Co‐Contraction Lunge, p. 182‐183

• Stand in static lunge position i.e. one leg in front of the other, in a long wide stance.

• Place the opposite hand to the lead side leg on the VMO of the lead leg.

• Place the hand from the same side as the lead leg on the upper gluteals.

•

Use this hand contact to encourage higher level muscle firing from these two muscles.

• Lower the hips only about 1/3 of the range available, and then come back up to the top

of the movement but stop short of lockout.

• Once all reps are completed, perform set on other leg

King, I., 2002, Get Buffed! II, Ch 10 – The Control Drills, p. 138

In the lower body my major generalized focus is on hip positioning, femoral (upper leg) and

patella (knee cap) control, through focus on the following movements:

•

Activation

of

the

vastus

medialis

oblique

(VMO;

the

teardrop

muscle

above

the

knee

on


King, I., 2000, How to Teach (book), Co‐contraction partial lunge: p. 100

• stand with one foot forward, the other back.

• feet should be shoulder width apart.

• flat footed on front foot, rear foot on ball of toe.

• lower the hips about 6 inches (15 cm) or less depending upon what range you are able to

perform the following : focus on recruiting the vastus medialis oblique (VMO) of the lead

leg during both the eccentric and concentric phases.

•

also focus on recruiting the gluteals of the lead leg. To facilitate this, place the fingers on

the hand opposite of the lead leg on the VMO of the lead leg, with the intent of


47/92


47

facilitating contraction. Place the fingers of the same side as lead leg hand on the gluteal

of the lead leg for the same reason.

• you may find that initially your ability to recruit through range is limited ‐so use only that

range through which you can recruit to a satisfactory level.

King, I., 2002, Get Buffed! II, Ch 10 – The Control Drills, p. 138

In the lower body my major generalized focus is on hip positioning, femoral (upper leg) and

patella (knee cap) control, through focus on the following movements:

• Activation of the vastus medialis oblique (VMO; the teardrop muscle above the knee on


King, I., 2002, Get Buffed! II, Ch 10 – The Control Drills, p. 138‐139

Progression should be sought throu

analysis-female body breakthrough

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